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TRAINING LOG: William McCown |
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BillyMac 
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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 Posted: 12/22/14 at 6:10pm |
Still on the first run of this program, getting used to it and tweaking it. Really only been training for HG for 2 months now. I didn't feel I was overtaxed like I was before and felt like I was getting enough rest between heavy lift days. I suppose I could roll the plyo/lightweight power stuff I do on Saturdays into the aux work throughout the week and add in another rest day. Right now: M-Upper T-Lower W-Rest/light jog Th-Upper F-Lower Sat-Plyo/lw power Sun-Throw Something more like this: M-Upper/lw power aux T-Lower/Plyo W-Rest/light jog Th-Upper/lw power aux F-Lower/Plyo Sat-Throw Sun-Rest
Edited by BillyMac - 12/23/14 at 6:36am |
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CHAD
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Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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Posted: 12/23/14 at 10:40am |
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I like this, and would do it myself if I had control of my time: Sun - Heavy Pull or Heavy Squat, Heavy partial pull, bodybuilding Mon - Throw Tue - Quick lift, Heavy Press, bodybuilding Wed - Throw, Hill sprints Thur - Rest Fri - Rest Sat - Throw, Hill sprints You don't need more days to get stronger.
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...Josh
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 12/30/14 at 6:52am |
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Fell behind on the log. Each day I line up to go throw has been super rainy so I've had to scrub it. Hopefully it clears up this week and I get to try out my new handle from Landrich Power Systems! Piece by piece I'll get a nice set of implements together. Figured this was a pretty important piece. 12/22/14 OHP 175x3x7 DB Snatch 80x5x4 DB Pullover 115x6x3 Dips BW+100x6x3 Vbar pull tricep x3, core x2 12/23/14 Squat 240x3x7 SLDBDL 140x6x3 SL Elev Split Squat 155x6x3 GM 235x6x3 Romanian DL 225x6, 235x6, 245x6 12/26/14 Bench 235x3x7 Incline Bench 205x6x3 Decline CG 225x6x3 DB Snatch 80x5x4 DB Pullover 115x6x3 DB Rows 120x6x3 core x2 12/27/14 Sumo DL 310x3x7 Front Squat 195x6x3 Lateral DB lunge 80x6, 90x6x2 Lateral Step Ups 110x6x3 Hack Slide 360x6x2, 410x6 core x2 12/29/14 OHP 160x1, 180x1, 190x3x5 Snatch 115x5x4 DB Pullover 115x6x3 Dips BW+100x6x3 Vbar pull tricep x3, core x2 12/30/14 Squats 215x1, 240x1, 255x3x4, 255x6 SL Elev Split Squat 155x6x3 GM 245x6x3 Romanian DL 225x6x3 - OOPS didn't check my log and unintentionally backed off the weight a bit Landmine 180x10x3 Resting, and hopefully if the weahter holds I can get in some throws on Thursday since I have the day off. |
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 1/02/15 at 7:23am |
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1/1/15 Bench 210x1, 245x6x3 Incline Bench 205x6x3 Decline CG 225x6x3 Hang Snatch 115x5, 105x5x2 DB Snatch 80x5, 85x5, 90x5 DB Rows 120x6, 125x6x2 biceps x2, core x2 1/2/15 Sumo DL 285x1, 315x1, 335x3x5, 405x1 - PR!  Front Squat 195x6x3 Lateral DB lunge 90x6, 100x6x2 Lateral Step Ups 120x6x3 Hack Slide 410x6x3 Landmine 180s 55x10x3 Core x1 Hopefully this blasted rain takes a break long enough for me to do some throwing this weekend. I don't care about the mud, I just want to get outside and get some throwing done. Central Florida games are only 2 weeks away!
Edited by BillyMac - 1/02/15 at 10:50am |
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 1/07/15 at 3:32pm |
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1/3/15 THROWING - Threw pretty much everything for several reps. Even got some caber practice. Pretty tiring, but I was finally getting my sheaf dialed in a bit more(at least getting some scoring throws). 1/5/15 - Felt like complete garbage, barely got any sleep so I backed off the weights a bit and muscled through a pretty miserable session. Push Press 115x5, 140x3, 160x2, 175x1, 185x1, 195x1, 205x1 DB Snatch 85x5x4 DB Pullover 115x6x3 Vbar pulldowns x6x3 Dips BW+45x6x3 Triceps x3 Core x2 1/6/15 Squat 160x5, 195x3, 225x2, 240x1, 255x1, 275x1, 290x1, 305x1, 315x1, 325x1 - PR - It ain't much, but it's a PR for me  . Up 50# from the last time I tried in OCT, so I'm happy with the progress on this new program.SLDBDL 120x6, 130x6, 140x6 GM 245x6, 255x6, 265x6 Romanian DL 245x6, 255x6, 265x6 Core x3 Really good day at the gym. Had lots of energy and moved the weights up a bit. Ate like a pig for the rest of the day |
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TomLawrence
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Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Posted: 1/08/15 at 4:10am |
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A PR is a PR. Well done.
Tom |
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Aim high. Stay hungry.
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Duncan McCallum
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Posted: 1/08/15 at 5:05am |
^This.
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The man in the arena.
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 1/08/15 at 7:13am |
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Thanks guys! 1/8/15 This morning started out a bit rough. It's probably about the dozenth time since I started going to this gym about a year ago that the opener hasn't shown up to open the gym on time. About 40 people waiting in the parking lot while it's a nice 35' outside(cold for here I suppose). Waited about 20 minutes and decided to drive to the next nearest one about 15 minutes away. A bit rushed but was able to get in some work. Bench 155x5, 185x3, 210x2, 225x1, 245x1, 255x1, 270x1 - Ugh, wanted to try for another rep (or 2?? I wish) but smacked the hook on the way up and just threw me off so I moved on. Incline DB Bench 85x6, 90x6, 95x12 Decline CG 225x6x2, 235x6 DB Snatch 90x5x4 DB Rows 125x6x2, grip was slipping on the last few so dropped a bit to finish, 115x6 Lat pulldown 6x3 Slamball overheard throws 35x5x4
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wsciscoe
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Joined: 12/21/12 Location: Indiana Status: Offline Points: 327 |
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Posted: 1/08/15 at 8:37am |
Awesome! |
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Old enough to know better. Still too young to care.
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BillyMac
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Joined: 10/21/14 Location: San Antonio Status: Offline Points: 39 |
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Posted: 1/14/15 at 4:38am |
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1/9/15 Sumo DL 205x5, 245x3, 285x2, 310x1, 330x1, 370x1, 405x2 Front Squat 195x6, 205x6x2 Lateral DB lunge 100x6x2, 110x6 Lateral Step Ups 120x6x3 Hack Slide 410x6, 450x6x2 Landmine 180s 55x10x3 Core x1 1/10/15 Went to throw but only got a few LWFD and LWH. The freezing temperatures were bothersome, but when the rain and wind started I had to pack it up. 1/11/15 Indoor "throwing" with steelbells and slamballs. Still cold and rainy outside. This week is mostly rest and the last deload of this 16 week program! Tweaked it throughout, added more rest periods in, but feel like I made some decent progress on it. I'll start it all over again next week after I get back from Florida. Weather has cleared up, so throwing again Thursday and get to try out my new sheaf! Used some proper stuffing this time. The last one had straw and had a laundry bag in the middle with river rocks to get it up to weight. It worked(and cost $5 to make), but felt a bit wonky with the stones in the middle. Took a lot of hunting to find a supply store in the area with bailing twine at a decent price here. (Spring Branch, TX Tractor Supply Company, 18k ft ~16lbs for $28). (dogs included for scale)  Weight ended up a bit oddball at 18lbs; right in between. I need to add a few inches to the form I used so I can dial it in a bit better. Had more twine, but this one simply ran out of room as I had it stuffed to the gills. Looking forward to Central Florida this weekend!
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CHAD wrote: