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TRAINING LOG: ADAM KEEP |
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adam keep 
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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 Posted: 6/22/11 at 6:23pm |
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Wednesday: Squadron PT Run 5 laps on basketball court, 21 squats, 21 push ups 1:30 plank, 21 situps, run 2 laps 15 squats, 15 push ups, 1:15 plank, 15 situps, run 2 laps, 9 squats, 9 push ups, 1:00 plank, 9 situps, run 2 laps 6 squats, 6 push ups, 45sec plank, 6 situps, 2 laps, 3 squats, 3 push ups, 30sec plank, 3 situps, 5 laps. Bench warm up, 255x3, 295x3, 325x3 all pretty snappy. (gonna teach myself to bench heavy again) Push Press warm up, 245x3, 275x3, 315x3 Band press downs used red bands for 4 sets of 12 Kettlebell work. Used 32kg bell. I do these with basically no rest, just enough to breath and reset. Brutal! Cleans 3x6 per side Snatch 3x6 per side 50 1 hand swings per side Clean/squat/press 3x6 per side Clean/press/squat 3x6 per side 80 hand to hand swings That seriously hurt! I tore 2 callouses during this but luckily I tape like a champ and was able to finish. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 6/26/11 at 3:03am |
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Friday: Power cleans warm up, 275x3, 295x3, 320x3 Fat Gripz Pullups 40 reps Kettlebell work. Used 32kg bell. 50 side bends per side Swing/Clean/Snatch 6 reps of each for 3 sets per side Overhead Hold and walk for 4 sets per side and walked 50 feet each set. Lunge/press 15 reps per side. Had to finish there dude to work. Ran 1.5 miles as fast as I could on Saturday and did a handfull of throws with the shot. I really want to get this thing flying! |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 6/27/11 at 7:40am |
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Monday: Oly Squat: warm up, 375 x2, 425x2, 475x2 (weights are down a bit, but I am hoping that this style is going to help with my drive on the throws) Snatch Grip Hang High Pull 225x3 for 6 sets (just trying to pull high and fast) GHR 3x10 Kettlebell work. 50 hand to hand swings 24kg bell 25 1 hand swings per side 24kg bell Cleans 10, 9, 8, 7, 6, 5, 4,3 ,2 ,1 on each side. this was a burner!!! 32kg bell High Pull/Snatch combo 5, 4, 3, 2, 1 each side. 32kg bell. Front Squat 3x10 32kg bell Military Press 5, 4, 3, 2, 1 each side 32kg bell. Going to run after work. Will get in some grip work when I get home. Throwing tomorrow. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 6/30/11 at 7:08am |
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Did my Air Force PT test today and scored a 93.7 (in excellent category). Did 70 push ups in 1 min, 62 sit ups in 1 min, had a 34.5 inch waist, and ran the 1.5 miles in 11:28. Not bad! After the PT test I lifted a bit. Bench (need to be faster!!!) warm up, 315x2, 335x2, 345x2, 225x2 for 6 sets SPEED! Push Press 225x2, 275x2, 315x2, 325x2 Hammer Strength Incline 3 plates for 2 sets of 5, 4 plates for 2 sets of 3 Called it a day!
Went out and tossed the shot yesterday and hucked one out to 53 feet! Can't freaking repeat it though! Haha! I felt like I really just got a hold of that damn thing that time. I will keep working on it. Saw a flyer at the gym for a track meet that will feature all the military forces in Europe and would like to try to qualify for it. Might be cool to go out and try it. Takes place in Belgium in September. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/01/11 at 6:55am |
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I am super tired and sore, but I gotta get it in! I am working nights right now and needed to get to work so I didn't get my full session in, but I'll make up for it tomorrow if I can. Power clean warm up, 225x2, 275x2, 315x2, 335x2 no more pop had to stop... High Pull 365x2 for 3 sets Treid a few explosive movements with bands to replicate the left arm block for releasing the shot. Did a few sets on both sides. Pull up/GHR sit up superset 5pu/8su for 6 sets Kettlebell work. Used 80lb bell. 25 2 hand swings 20 cleans per side 15 snatches per side 10 clean and presses per side 5 front squats 20 2 hand swings 15 cleans per side 10 snatches per side ran out of time here, had to go to work. Tomorrow I will get some throws in. Feeling really good about training right now. I feel light and healthy and the explosiveness is coming! Yahoo! |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/05/11 at 5:52am |
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Monday: Back Squat. Trying to be as explosive as possible. I am sacrificing the weight for the explosiveness from now on. Let's hope it makes me throw FAR! Warm up, 315x1, x1 335x1, x1, 365x1, x1, 405x1, x1, 435x1, x1, 455x1, x1 Back Ext. 3x12 with 25lb plate Close grip hang snatch. These are odd but I can see how they will help with WFH for example. 135x3 for 6 sets Kettlebell work. Uses 24kg bell. Figure 8's 30 reps 50 2 hand swings Halos 30 reps each direction 50 1 hand swings per arm 40 side to side passes 75 2 hand swings Hot Potato 60 reps 100 hand to hand swings 90 twists 50 2 hand swings 3x3 bottoms up presses Finished with some grip work.
Tossed the shot today. Things are coming together with the rotational technique. Tossing some pretty good ones lately! |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/06/11 at 6:40am |
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Wednesday: Close grip reverse band bench. warm up, 365x1, x1, 405x1, x1, x1, x1 with 45 sec rest, 365x1 for 8 sets with 20 sec rest. Strict Overhead Press. warm up, 250x1 for 8 sets with 40 sec rest. These were easy even after the pressing before, but I want to speed them up so I am going to keep the weight low when doing them. Band Pressdown/Med ball put Green band and 30lb ball. 12 presdowns and 6 puts per arm for 2 sets Kettlebell work. Used 80lb bell. 50 2 hand swings 25 1 hand swings 50 hand to hand swings 16 cleans per side 10 clean and presses per side 15 snatches per side 30 front squats. Going to do a little grip work later here at work. Feeling strong! |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/07/11 at 6:21am |
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Threw the shot for 15 full throws today, best of 52ft. Still not sure if I want to throw with the rotation or the glide though as I throw nearly the same with both (my tech sucks on the rotation). The rotational tech is definitely less effort to get the same distance out, but I am not as consistant. I guess I'll keep working on it. Also did 10 min of hard boxing drills. I actually do this 3-4 times a week, but don't normally put it in here. It's just something I do to pass the time. |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/10/11 at 1:34am |
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Friday: Holy crap I was tired for this session! I have been working nights for the last couple of weeks and it is wearing me out! Training is not going that great because of it! Yuck! Power Clean warm up, 315x1, x1, 335x1, x1, 355x1, x1, 365xF bummer. (done 355x3 before, but I guess I am just scared of this weight, stupid mental blocks!) Pull up/med ball slam (40lb ball) 8pu/6 slam for 4 sets Barbell curl/isometric chin up hold 10 reps/10 sec hold Kettlebell work. 80lb bell used. 6 swing high pulls 6 sumo deadlift high pulls 6 cleans 6 sumo deadlift high pulls 6 snatches 6 sumo deadlift high pulls Did 5 rounds of that as fast as I could. Took me 14 min. Finished with some ab work. |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/25/11 at 5:57am |
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Training has been brief for the last week. My girlfriend and I are expecting our baby girl to be born any minute now. She was due this past Saturday, but to no avail. I have still made it to the gym, but I only do 1 or 2 movements and get out so I can be home just in case. Anyhow, maybe this baby will be here in the next few days...I hope so anyways.
On another note, I bought a full on home gym for my garage. I got 150kg of bumpers, 260kg of iron plates, squat stands, a bench, a GHR, a texas power bar, dumbbell handles, some gym mats, a weight tree, a 32, 40, and 48kg set of kettlebells, and an extra pair of 25kg bumpers. Can't wait for these to show up! |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 7/29/11 at 2:11am |
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Still no baby but my gym did come in so that's a positive! Haha!
Decided I am going to go back to some oly lifting for a while. I just miss how I felt after the workouts and I can imagine that being a bit faster is going to help when I do get to throw. Power and full cleans super set. Power 3/Full 2 -70kg P 3/F 2 -90kg P 2/F 1 -110kg P 2/F 1 -130kg P 1/F 1 -140kg for 3 sets Clean grip high pull 3x3 -150kg Clean deadlift with shrug 3x2 -170kg Power Snatch (taking these slow with the weight progression. The last time I really spent any time working on these I tore my right rotator cuff. I was just pushing too hard on them) 5x -70kg 5x -80kg 3x3 -90kg Push Press 2x5 -90 kg 3x3 -120kg Back Squat 10x -110 8x -130kg 6x -140kg 3x4 -170kg Finished with some bicep stuff, abs, and conditioning. |
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105kg pro strongman
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/03/11 at 7:53am |
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Well after nearly 3 days of labor, my girlfriend gave birth to our baby girl! Having a child has fully changed my life and it's only been a couple of days! She was born Monday morning at 9:05 England time. She was a hefty 8lbs 12oz as well!!! Phoebe Evelyn is her name.
Tuesday- Skipped rope, a little bit of ab work, threw the shot a bit. Wednesday Jerk 70kg x5, 90kg x5, 120kg x3, 130kg x2, 150kg x3x2 (smacked myself on the chin on the second to last rep, ouch!) Overhead squat (taking it easy on these) 70kg x5, 80kg x4, 90kg x3x3 Hang Squat Snatch 70kg x3, 70kg x3, 80kg x3, 90kg x3, 90kg x3 Hang Squat Clean 110kg x3, 120kg x3, 120kg x3, 130kg x3, 130kg x3 Bench (shoulders were beat!, I still suck at benching though!) 70kg x10, 100kg x8, 120kg x6, 130kg x4, 140kg x4, 140kg x4 Good Morning/Ab roller superset GM @100kg x5/ ABR x8 for 3 sets Overhead Tri Ext 40kg x12x3 |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/06/11 at 9:43am |
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I am loving the volume of my training right now! I know I will not get to throw much this season due to having the baby, but that is fine, it will give me plenty of time to get stronger/faster and time to practice. I'd also like to get invited to the Highlander show Dougie puts on if that is ever possible.
Saturday: Power and squat clean (these were all really poppy, well below my max, but I want to be faster) Px4/Sx1 70kg Px4/Sx1 95kg Px2/Sx1 120kg for 2 sets Px1/Sx1 145kg for 3 sets Clean High Pull 155kg for 3x3 Clean Deadlift Shrug 175kg for 3x2 Power Snatch 90kg for 2x5 100kg for 3x3 Push Press 100kg for 2x5 125kg for 3x3 Oly Squat 100kg x10 110kg x8 130kg x6 180kg 3x4 Finished with a few assistance lifts. Wanted to use slightly heavier weights on the last sets today, all went just fine since these are well below my max at the moment. |
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casinonman
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Joined: 8/22/09 Location: United States Status: Offline Points: 267 |
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Posted: 8/06/11 at 11:01am |
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Things are looking awesome Adam. And again congrats on the baby girl, they are a very special thing to have.
Jesse |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/08/11 at 8:14am |
Thanks dude! I am taking it sort of easy at the moment to settle into things. That being said...I had a terrible workout today. I just felt run down from a long night with the baby and a long shopping days with my lady. I tried to get it in but had to cut it short. Oh well, I'll get it next time. You are right though, she is an amazing part of my life already and she is only a week old! Today was snatches and I put in a bit of work, but the legs had nothing in them. Bummer. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/10/11 at 7:53am |
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Had me a good one today. Lifted fast and didn't take long in the gym either.
Push Jerk 120kg x2, 145kg x2x2, 150kg x2x2 Half Squat (trying something new here, read about quite a few shotputters using these, I am trying them light for speed) 140kg x5, 160kg x4, 180kg x3, 190kg x3x2 Hang Squat Snatch 70kg x3, 80kg x3, 90kg x3, 100kg x3, 105kg x3 Hang Power Clean 120kg x3, 130kg x3, 140kg x3 Good Morning/Ab Roller 105kg x8 GM and 8 ab roller for 3 sets Fat Gripz Dumbbell row/Pushups 55kg x3 and 20 Pushups for 3 sets Finished with a little conditioning. Will go for a short jog tomorrow. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/10/11 at 11:09pm |
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Threw the shot, best of 53 and did a mile in a sprint jog interval. I need to stretch more!!!
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/12/11 at 9:07am |
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Had a really good session today, but forgot to write down my weights. Didn't use anything too heavy, was just trying to go really fast.
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/15/11 at 6:24pm |
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Monday: Power Snatch (Overhead squat on last rep of set) 60kg x3x2, 80kg x3, 90kg x3, 100kg x3x3 Snatch High Pull 120kg x3, 125kg x3x2 Snatch Deadlift Shrug 155kg x2x3 Front Squat 60kg x2, 90kg x2, 110kg x2, 130kg x2, 140kg x2, 150kg x2 Bench 60kg x4, 90kg x4, 110kg x4, 130kg x4, 140kg x4 All sets were easy work. I am making sure to take the weights down and really focus on the speed. I figure if I don't hae one of them really cool power factor jobs then at least I can just try to move quicker. Plus, lifting a bit lighter has to be better on the body and may give me a bit more longevity. |
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adam keep
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Joined: 8/13/10 Location: United Kingdom Status: Offline Points: 155 |
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Posted: 8/18/11 at 1:12am |
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Well I injured my rotator cuff moving tool boxes here at work, bummer. Looks like all pressing will be done with a kettlebell for a while now. Wednesday. Did a bit of kettlebell work and some bodyweight training. Was a good sweat! I think I am training a bit too much for the amount of sleep I am getting with the new baby. I am going to dial it down a bit more than I already have. Poop. |
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casinonman wrote: