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TRAINING LOG: Andrew |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/9/2019
Triphasic - Week 6, Day 2 1A. SSB Squat --- 4 x 1 @ 92% (375) 1B. Split Squat Jump --- 4 x 2 each 1C. Band face pulls --- 4 x 12 1D. Band Scare Crows --- 4 x 12 1E. 1/2 Kneeling vertical pallof --- 4 x 6 each 2A. Bench --- 3 x 1 @ 92% (308) 2B. Feet elevated plyo push ups --- 3 x 3 2C. Eccentric only pullup --- 6 count --- 3 x 1 2D. Straight leg band adduction --- 3 x 10 each 2E. Alternate dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/11/2019
Deload Day 1 1A. Sumo DL --- 4 x 3 @ 200 1B. Goblet Squat --- 4 x 5 1C. TKE --- 4 x 10 each 1D. Stir the Pot --- 4 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/17/2019
ME Lower Plyo --- Drop Jump 3 x 2 1. Snatch Grip DL --- 1 RM @ 420/450/475 [MISS] 2A. RDL 3 x 15 @ 165/175/185 (PR) 2B. SL Squat --- 3 x 5 each 2C. Pullups --- [2 reps of 5 count ecc] --- three sets 2D. Lateral ankle band work --- 3 x 10 each 2E. Stir the Pot --- 3 x 5 each 2F. Side pland w/ hip Abd --- 3 x 10 each First miss in training in forever (I think >1 year). Got too excited. Hate missing in training for multiple reasons.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/22/2019
DE Upper 1. Plyo push up to bumpers --- 3 x 2 2. DE Bench --- 5 x 5 @ 55% (185) + doubled micro's 3A. Military press --- 3 x 15 @ 65# 3B. Bent Over Row --- 3 x 15 @ 176/186/196 (PR) 3C. Band pull aparts --- 3 x 12 3D. Bent over band tri kickpacks --- 3 x 10 3E. Hammer curls --- 3 x 8 3F. The Bear holds --- 3 x 15
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/24/2019
1. Sheaf x 8 2. Heavy hammer --- winds and walking winds 3. LW --- line drills ---- first throwing session in a long time. Rusty as expected. Just drills mainly as I had to throw in a parking lot as the field was flooded (this will be a common theme....)...
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/25/2019
DE Lower Plyo --- Drop Jump --- 4 x 2 1. DE SSB Box Squat --- 10 x 2 @ 50% (205) + Light Bands 2. DE DL --- 10 x 1 @ 50% 3A. RDL --- x 12 @ 175/185/200 3B. Single Leg Squat --- 3 x 5 each 3C. Pullups --- [2 reps of 6 count ecc only] x 3 3D. Lateral ankle band --- 3 x 10 each 3E. Stir the Pot --- 3 x 5 each direction 3F. Side Plank w/ Hip Abduction --- 3 x 10 count each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/26/2019
1. WOB x 5 2. Hammer Winds
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/1/2019
ME Upper 1. Plyo Push ups to Bumpers --- 4 x 2 2. Towel Bench --- 3 RM @ 285/300 3A. Military Press --- 3 x 12 @ 75 3B. Bent Over Rows --- 3 x 12 @ 185/200/215 3C. Band Pullaparts --- 3 x 12 3D. Bent over band tri kick backs --- 3 x 12 3E. Hammer Curls --- 3 x 8 3F. The Bear Holds --- 3 x 15 count hold
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/5/2019
Plyo --- Drop Jump --- 5 x 2 1. Close Stance Squat w/ Olympic Shoes --- 1 RM @ 385/405/430 2A. RDL --- x 10 @ 205/220 2B. Single leg squat --- 2 x 6 each 2C. Pullups --- 2 x [3 x 5 count ecc only] 2D. Lateral band ankle movements --- 2 x 10 each 2E. Stir the Pot --- 2 x 6 2F. Side Plank w/ Hip Abduction --- 2 x 12 count each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/8/2019
DE Upper 1. Plyo push up to bumpers ---5 x 2 2. DE Floor Press --- 5 x 5 @ 50% (165) 3A. Military Press --- 3 x 10 @ 85 3B. Bent over Row --- x 10 @ 220/230/245 3C. Band Pullaparts --- 3 x 12 3D. Bent over Tri Kick backs -- 3 x 12 3E. Hammer Curls --- 3 x 10 3F. The Bear holds --- 3 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/9/2019
1. Heavy weight 1 turns x 8 2. Light hammer winds 3. Sheaf -- full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/13/2019
DE Lower Plyo --- single leg box jump --- 3 x 2 each 1. DE SSB Box Squat --- 10 x 2 @ 55% (225) + Light bands 2. DE DL --- 10 x 1 @ 55% (308) 3A. TKE --- 5 x 10 3B. Band Good Mornings --- 5 x 10 3C. Hanging leg Raise --- 5 x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/15/2019
ME Upper Plyo --- Feet elevated Plyo push up --- 3 x 3 1. Close Grip, 2 count pause bench --- 1 RM @ 280/300/315 2A. Push Press --- 3 x 12 @ 95 2B. Single arm band row --- 3 x 8 each 2C. Rear delt band pull --- 3 x 12 2D. Single arm overhead tri ext --- 3 x 8 each 2E. Barbell Curls --- 3 x 12 2F. RKC plank --- 3 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/16/2019
Braemar (23#) 1. Stand x 8 Heavy Weight 1. 1 turn x 5 2. Full x 3
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/18/2019
ME Lower Plyo --- Single Leg Box Jump --- 4 x 2 each 1. SSB Squat --- 1 RM @ 390/415 --- stopped there ---- Drop set @ 60% (250) x 8 2A. Band Good Morning --- 3 x 12 2B. Body weight split squat --- 3 x 8 each 2C. Pullups --- [2 x 1 singles] --- x 3 2D. Hanging Leg raises --- had to train late at night so switched accessories for lighter (quieter) movements
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/22/2019
Stone (16#) 1. Toes to trig x 3 2. 180 drill x 3 3. MSA x 8 LW 1. Line drills x 5 2. One turn x 5 3. Full x 8 LH 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/23/2019
DE Upper Plyo --- Feet elevated plyo pushup 1. Bench v. doubled mini's --- 5 x 5 @ 45% (150) 2A. Push Press --- 2 x 10 @ 100 2B. Land Mine Row w/ towel "handle" --- 2 x 10 2C. Rear Delt Band Pulls --- 2 x 12 2D. Single Arm overhead tri ext --- 2 x 8 each 2E. BB Curls --- 2 x 12 2F. RKC Plank --- 2 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/25/2019
DE Lower PLYO --- Single Leg Box Jump --- 5 x 2 each 1. DE SSB Box Squat --- 8 x 2 @ 60% (245) + Light bands 2. DE DL --- 8 x 1 @ 60% (333) 3A. Sumo RDL --- 4 x 8 @ 155 3B. TKE --- 4 x 10 each 3C. Pull ups --- 2 singles x 4 sets 3D. Single leg calf raise 3E. Bench hip Adduction side plank --- [2 x 5 count each] x 4 3F. Alternate dead bugs --- 4 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/29/2019
ME Upper Plyo --- Feet elevated push up --- 4 x 3 1. Sling Shot Bench --- 3 RM @ 283/303/ [317 x 2, didn't go for 3rd rep] 2A. Push Press --- 4 x 8 @ 105 2B. Pendlay Row --- x 8 @ 218/218/228/238 2C. Rear Delt Band Pulls --- 4 x 12 2D. Single Arm Overhead Band Tri Extentions --- 4 x 8 each 2E. Barbell Curls --- 4 x 12 2F. RKC Plank --- 4 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/1/2019
Stone (16#) 1. Stand x 5 2. 180 Drill x 3 3. MSA x 8 Heavy Weight 1. Cast and Drop x 3 2. 1 turn x 3 3. Full x 8 Heavy Hammer 1. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/3/2019
WOB 1. Full x 8 ...thats it...
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/7/2019
Stone (16#) 1. Stand x 5 2. MSA x 8 Heavy Weight 1. 1 Turn x 5 2. Full x 5 Heavy Hammer 1. 10 wind drill x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/8/2019
Sheaf 1. Full throw x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/9/2019
Stone (16#) 1. Stand x 3 2. MSA x 8 LW 1. Line drills x 3 2. 1 turn x 3 3. Full x 6 L. Hammer 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/10/2019
Full Body Lift Plyo --- Box Jump --- 3 x 2 1. SSB Box Squat + light bands 5 x 2 @ 225 1 x 1 @ 250 1 x 1 @ 275 1B. Pullups --- 6 x 1 2A. Bench V. Doubled Mini's 5 x 2 @ 170 1 x 1 @ 185 1 x 1 @ 195 2B. Facepulls --- 4 x 15 3A. DB Hammer curls --- 2 x 8 3B. Band Push Downs --- 2 x 12 Deload lifting session for the week. Wichita highland games on 4/13
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/13/2019
Small group of A's at the wichita games. IHGF A's were the previous day. Not a strong showing for myself...other than caber which was nice. Anyways, my lack of throwing showed.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/15/2019
ME Lower Plyo --- Lateral over bench jump --- 3 x 2 each direction 1. Sumo DL --- 1 RM @ 435/460/485 2A. SSB GM --- 3 x 12 @ 95 2B. Peterson Step ups --- 3 x 6 each 2C. Pullups --- [2 x 1] x 3 2D. Tib Anterior movements 2E. Hanging leg raise --- 3 x 6 2F. Landmine Rotation --- 3 x 6 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/16/2019
Stone (23#) 1. Toes to trig x 3 2. Braemar x 8 HW 1. Cast and drop x 3 2. 1 Turn x 5 3. Full x 5 H. Hammer 1. Walking winds 2. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/17/2019
WOB 1. Inside out swings x 5 2. Cast and drop x 5 3. Water bottle drill x 5 4. Full x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/18/2019
DE Upper Plyo --- Sling shot push up --- 3 x 3 1. Push Press --- 9 x 3 @ 50% (100) + Micro's 2A. CG Bench w/ shoulder saver pad --- x 12 @ 176/186/186 2B. Band rows with towel "handle" --- 3 x 10 2C. Band Scarecrows --- 3 x 15 2D. DB Tate Extensions --- 3 x 12 2E. Cement Block Curls --- 3 x 8 2F. Mountain climber Holds --- 3 x 10 count each
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