Print Page | Close Window

Training Log: S. Ward

Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15005
Printed Date: 3/26/26 at 9:51pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com


Topic: Training Log: S. Ward
Posted By: sward
Subject: Training Log: S. Ward
Date Posted: 1/16/12 at 8:26am

This is my first attempt at a training log.  This will be my 3rd year competing. I am following the Juggernaut Training System.  Just started my 5's wave today. 

Bike ~10 min., jump rope
Warm-up:  Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands
 
Bench press (working sets of 6x5 @225):
1) Bar X 12   
2) 95 x 10
3) 135 x 8
4) 185 x 8
Sets 5-9 225 x 5
10) 225 x 12
 
Straight leg sit-ups (5x10):
Used 18 lb. med. ball on chest
 
Blast strap inverted rows (5 x fail, used neutral grip):
1) 10 bodyweight
2) 10 + 10lb. chain
3) 8 + 20lb. chain
4) 8 + 20lb. chain
5) 6 + 20lb. chain
 
Dips (5 x fail):
1) 10 bodyweight
2) 10 + 10lb. chain
3) 8 + 20lb. chain
4) 8 + 20lb. chain
5) 8 + 20lb. chain
 
Sledgehammer tire hits (3 x 10):
1-hand overhead, 8lb. hammer
 
 


Replies:
Posted By: C. Smith
Date Posted: 1/16/12 at 8:45am
Thumbs Up

-------------

Posted By: sward
Date Posted: 1/18/12 at 2:24am
Incline treadmill ~5 min. sort of pressed for time.
Roll, static stretch lower (with bands), dynamic lower and jump rope

Deadlift (working sets of 6 x 5 @ 280): *my deadlift is so beyond bad.
1) 135 x 10
2) 185 x 5
3) 225 x 5
Sets 4-8 280 x 5
9) 280 x 10

Russian twists (5 x 10):
Used black core ball on ground every rep

*Did the last 3 things in a circuit fashion because of time
45 Back Ext. (3 x 10):
Used Pro Mini band around neck
Bulgarian Split Squats (3 x 10):
Body weight
Box Jumps (3 x 3):
Body weight

Posted By: sward
Date Posted: 1/18/12 at 7:10am
1-18-12

Throws:
28 WFD ~ 20 stand throws (just trying to get loose and remember things)
also about 20 1-turns (focusing on cast and quick feet and trying to dodge goose crap)

Nice heat wave heat 40 degrees.

Posted By: sward
Date Posted: 1/19/12 at 7:57am
1-19-12
Bike ~10 min., jump rope
Warm-up:  Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands
 
Strict Press (working sets of 6 x 5 @ 160):
1) bar x 15
2) 95 x 8
3) 135 x 5
Sets 4-8 160 x 5
9) 160 x 10
 
Hanging abs (5 x 10):
Knees bent
 
Pull Ups:
15 total (5 x 3)
 
Tricep Pullovers (5 x 10):
1) 72lbs.
2) 82 lbs.
Sets 3-5 92lbs.
 
Battle Ropes (x25 sec.):
Various
 

Posted By: sward
Date Posted: 1/20/12 at 11:48am
Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (working sets of 6 x 5 @ 205): down to 12" box
1) Bar x 12
2) 95 x 8
3) 135 x 5
Sets 4-8 205 x 5
9) 205 x 10

Land Mines (5 x 10):
25 lbs.

Split Stance RDL (3 x 10): never tried these before
1) bar x 10
2) 95 x 10
3) 115 x 10

Good mornings (3 x 10):
1) 95 x 10
2) 135 x 10
3) 155 x 10

Posted By: sward
Date Posted: 1/23/12 at 10:19am
Incline treadmill ~10 min.
Warm-up: Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands
Jump rope 2 x 20
 
Bench press (working sets of 1 x 2 @ 210, 1 x 2 @ 230, 4 x 5 @ 250):
1) Bar X 15
2) 95 x 8
3) 135 x 8
4) 185 x 6
5) 210 x 2
6) 230 x 2
Sets 7-9 250 x 5
10) 250 x 10
Straight leg sit-ups (5x10):
Used black core ball on chest
Blast strap inverted rows (4 x fail, used neutral grip):
1) 8 bodyweight
2) 8 + 20lb. chain
3) 8 + 20lb. chain
4) 6 + 20lb. chain
 
Dips (4 x fail):
1) 5 bodyweight
2) 8 + 10lb. chain
3) 8 + 20lb. chain
4) 8 + 20lb. chain
 
Sledgehammer tire hits (3 x 10):
1-hand overhead, 8lb. hammer

Posted By: KiltBill
Date Posted: 1/23/12 at 10:30am
What did you think of the battling Ropes?

-------------
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!

Posted By: sward
Date Posted: 1/23/12 at 10:48am
I like them a lot.  I use it as my upper conditioning so I mix up the patterns a lot.  I have a 50' rope and a 30' rope so I get some variation in that way to.  How do you like them Bill?

Posted By: sward
Date Posted: 1/25/12 at 1:34am
1-24-12

Bike ~ 10 min.
Roll, static stretch lower (with bands), dynamic lower and jump rope

Deadlift (working sets of 1 x 2 @ 240, 1 x 2 @ 290, 4 x 5+ @ 310):
1) 135 x 8
2) 185 x 6
3) 225 x 3
4) 240 x 2
5) 290 x 2
Sets 6-8 310 x 5
9) 310 x 10

Russian twists (5 x 10):
Used black core ball on ground every rep

45 Back Ext. (3 x 10):
Used Pro Mini band around neck

Bulgarian Split Squats (3 x 10 *each leg):
1) B.W. x 10
2) 25 lb. (goblet style db)
3) 35 lb. (goblet style db)

Box Jumps (3 x 2):
24" box

Posted By: sward
Date Posted: 1/26/12 at 10:26am
1-26-12
Incline treadmill ~5 min., jump rope
Warm-up:  Foam roll, band stretch (lower), dynamic upper using stick and bands
 
Strict Press (working sets of 1x2@135, 1x2@165, 4x5@175):
1) bar x 12
2) 95 x 8
3) 95 x 8
4) 135 x 2
5) 165 x 2
Sets 6-8 175 x 5
9) 175 x 10
 
Hanging abs (5 x 10):
Knees bent
 
Pull Ups:
12 total (4 x 3)
 
Tricep Pullovers (4 x 10):
1) 72lbs.
2) 92 lbs.
3) 102 lbs.
4) 102 lbs.
 
Battle Ropes (4x20 reps):
up/down side/side

Posted By: sward
Date Posted: 1/27/12 at 8:06am
1/27/12
Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (working sets of 1x2@175, 1x2 @215 4x5 @230): down to 12" box
1) Bar x 10
2) 95 x 8
3) 135 x 8
4) 175 x 2
5) 215 x 2
Sets 6-8 230 x 5
9) 230 x 10

Land Mines (5 x 10):
25 lbs.

Split Stance RDL (3 x 10): never tried these before
1) 115x10
2) 135x10
3) 135x10

Short on time today-stupid assembly schedule

Posted By: sward
Date Posted: 1/31/12 at 11:45am
1/31/12

Last week of 5's wave

Incline treadmill ~10 min. 
Roll, static stretch lower (with bands), upper warm-up stick bands etc...

Bench (working up to 270 x fail):
1) Bar x 15
2) 95 x 8
3) 135 x 8
4) 160 x 5
5) 190 x 3
6) 225 x 2
7) 240 x 1
8) 255 x 1
9) 240 x 1
10) 270 x 10

Straight leg sit-ups (5 x 10):
Used black core ball on chest

Blast strap rows (3 x fail with 3 sec. hold at top):
1) 8
2) 7
3) 6

Dips (3 x fail):
1) 15
2) 15
3) 12

Sledgehammer tire hits (3 x 10):
8lb. hammer single O.H.

Posted By: sward
Date Posted: 2/02/12 at 1:22am
2-1-12

Bike ~ 10 min.
Roll, static stretch lower (with bands), dynamic lower and jump rope

Deadlift (working up to 340 x fail):
1) 135 x 10
2) 185 x 6
3) 185 x 5
4) 200 x 5
5) 240 x 3
6) 280 x 2
7) 300 x 1
8) 320 x 1
9) 300 x 1
10) 340 x 10

Russian twists (5 x 10):
Used black core ball on ground every rep

45 Back Ext. (4 x 10):
1) used bodyweight
Sets 2-4 used Pro Mini band around neck

Bulgarian Split Squats (4 x 10 *each leg):
1) B.W. x 10
Sets 2 & 3 used 30 lb. db
4) 35 lb. db

Box Jumps (4 x 2):
24" box

Posted By: sward
Date Posted: 2/03/12 at 3:24am
2-2-12
Incline tread ~5 min.
Warm-up: Foam roll, dynamic upper warmup
Strict Press (working up to 190 x fail):
1) bar x 12
2) 95 x 6
3) 95 x 6
4) 115 x 5
5) 135 x 3
6) 160 x 2
7) 170 x 1
8) 180 x 1
9) 170 x 1
10) 190 x 8
 
Hanging abs (5 x 10):
Knees bent
Pull Ups:
12 total (4 x 3)
Tricep Pullovers (4 x 10):
1) 82lbs.
2) 92lbs.
Sets 3 & 4 102lbs.
Battle Ropes (4 x 20):
Side

Posted By: sward
Date Posted: 2/05/12 at 7:17am

Posted By: sward
Date Posted: 2/05/12 at 7:20am
2/5/12
Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (working up to 250 x fail): down to 12" box
1) Bar x 10
2) 95 x 6
3) 95 x 6
4) 150 x 5
5) 175 x 3
6) 205 x 2
7) 220 x 1
8) 235 x 1
9) 220 x 1
10) 250 x 10

Land Mines (5 x 10):
25 lbs.

Split Stance RDL (4 x 10):
1) 115x10
2) 135x10
3) 135x10
4) 155 x 10

Posted By: sward
Date Posted: 2/13/12 at 6:56am

Took 1 week off completly (deload, life, etc..)

Just started my 3's wave today. 

Incline treadmill ~7 min., jump rope
Warm-up:  Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands
 
Bench press (working sets of 7 x 3 @260):
1) Bar X 15
2) 95 x 10
3) 135 x 6
4) 185 x 6
5) 225 x 6
Sets 6-10 260 x 3
11) 260 x 10
 
Straight leg sit-ups (5x10):
Used 25 lb. on chest
 
Blast strap inverted rows (5 x fail, used O.H. grip):
1) 10
2) 10 
3) 8
4) 8
5) 7
 
Dips (5 x fail):
1) 12
2) 12
3) 12
4) 12
5) 10
 
Sledgehammer tire hits (3 x 10):
1-hand overhead, 8lb. hammer

Posted By: sward
Date Posted: 2/15/12 at 6:35am
2/14/12

Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Deadlift (working sets of 7 x 3 @ 320):
1) 135 x 8
2) 225 x 6
3) 275 x 5
Sets 4-9 320 x 3
10) 320 x 10

Standing barbell twists (5 x 10):
85lbs.

*Did the last 3 things in a circuit fashion because of time
Banded GM's. (4 x 10):
Pro light band aroung neck

1-leg trap bar DL's (4 x 10):
1) 65 x 8
2) 85 x 6
3) 105 x 6
4) 105 x 6

Box Jumps (5 x 2):
Body weight 24" box

Posted By: Sean Betz
Date Posted: 2/15/12 at 7:51am
I like the training log.  I've contemplated the juggernaut type program.  I may try it next off-season.  Just didn't like the looks of the first block of 5x10 squats.  Looks like your doing well with it.

Posted By: sward
Date Posted: 2/15/12 at 8:02am
Thanks, Sean. Yeah I am liking it so far. First time I have followed a pre-written workout in a while. To be honest I skipped over the 10's wave. Im with you it looked brutal, and the 8's wave was hard enough.

I see that your headed outt here to CO again at the end of March, looking forward to the clinic.

Posted By: Sean Betz
Date Posted: 2/15/12 at 8:58am
Smart man skipping the ten's.  See you at the clinic in Colorado.

Posted By: sward
Date Posted: 2/17/12 at 7:09am
2-17-12

Incline tread ~5 min.
Warm-up: Foam roll, dynamic upper warm-up

Strict Press (7 X 3 @ 175):
1) bar x 15
2) 95 x 8
3) 135 x 6
Sets 4-9 175 x 3
10) 175 x 10
 
Hanging abs (5 x 10):
Knees bent

Pull Ups:
16 total 

Elbows out triceps ext. (5 x 10 standing db):
1) 25lbs.
2) 30lbs.
3) 30lbs.
4) 35lbs.
5) 35lbs.

Battle Ropes (5 x 20):
Random

Posted By: sward
Date Posted: 2/21/12 at 12:40pm
2/19/12

Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (7 x 3 @240):
1) Bar x 10
2) 95 x 6
3) 135 x 6
4) 185 x 6
Sets 5-10 240 x 3
11) 240 x 10

Land Mines (5 x 10):
25 lbs.

Split Stance RDL:
4 x 10 @ 115

Single leg press (x10):
1) 180
2) 230
3) 230
4) 280

2/21/12

Quick upper warm-up

Bench Press (5 x 3 @285):
1) bar x 12
2) 95 x 10
3) 135 x 10
4) 185 x 8
5) 225 x 3
6) 240 x 1
7) 265 x 1
Sets 8-11 285 x 3
12) 285 x 10

Blast Strap rows:
3 x 8 bodyweight

Dips:
3  x 10 bodyweight

Posted By: sward
Date Posted: 2/22/12 at 8:03am
2/22/12

Bike ~5 min.
Roll, band stretch, dynamic lower

Deadlift (1 X 1 @ 300, 1 X 1 @ 330, 5 X 3 @ 350):
1) 135 x 8
2) 185 X 6
3) 225 X 6
4) 300 X 1
5) 330 X 1
Sets 6-9 350 X 3
10) 350 X 8

Planks 5 X 25 sec.
Yep, they still suck. Shaking and feelings of eye balls popping out.

That was all the time I had, Drs. appt. went longer than expected.

Posted By: sward
Date Posted: 2/23/12 at 10:41am
Incline tread ~5 min.
Warm-up: Foam roll, dynamic upper warm-up, jump rope, db work

Strict Press (1 x 1 @ 165, 1 x 1 & 180, 5 x 3 @ 190):
1) bar x 15
2) 95 x 8
3) 115 x 6
4) 165 x 1
5) 180 x 1
Sets 6-9 190 x 3
10) 190 x 7
 
Hanging abs (5 x 10):
Knees bent

Pull Ups:
16 total 

Elbows out triceps ext. (5 x 10 standing db):
1) 30lbs.
2) 35lbs.
3) 35lbs.
4) 40lbs.
5) 40lbs.

Posted By: sward
Date Posted: 2/26/12 at 10:38am
2/26/12

Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (1 x 1 @ 225, 1 x 1 @ 250, 5 x 3 @ 265):
1) Bar x 10
2) 95 x 8
3) 135 x 6
4) 185 x 6
5) 225 x 1
6) 250 x 1 
Sets 7-10 265 x 3
11) 265 x 8 

Land Mines (5 x 10):
35 lbs.

Split Stance RDL:
1) 115 x 8
2) 135 x 8
3) 155 x 8
4) 175 x 8

Single leg press (x10):
1) 140
2) 180
3) 230
4) 230

Posted By: sward
Date Posted: 2/27/12 at 10:11am
2/27/12

Incline treadmill ~5 min
Warm-up:  Foam/PVC roll, band stretch (lower), dynamic upper using stick and bands & Jump Rope
 
Bench press (working up to 310 x fail):
1) Bar x 12   
2) 95 x 10
3) 135 x 10
4) 175 x 5
5) 205 x 3
6) 240 x 2
7) 260 x 1
8) 275 x 1
9) 295 x 1
10 310 x 9

 
Straight leg sit-ups (5x10):
Used 18 lb. med. ball on chest
 
Blast strap inverted rows (5 x fail, used neutral grip):
1) 8 bodyweight
2) 8 
3) 8
4) 6
5) 6
*pretty pathetic
 
Dips (5 x fail):
5 x 10
 
Sledgehammer tire hits (5 x 20):
1-hand mini strikes getting the forearm swole

Posted By: sward
Date Posted: 2/28/12 at 10:41am
2/28/12

Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Deadlift (working to 385 x fail):
1) 135 x 8
2) 185 x 6
3) 215 x 5
4) 255 x 3
5) 300 x 2
6) 320 x 1
7) 340 x 1 
8) 360 x 1
9) 385 x 10 (quickly followed by bending over and wheezing, all good da hood though)


4-pt. planks (5 x 25 sec.):


*Did the last 3 things in a circuit fashion because of time
45 back ext. (3 x 10):
set pads low

1-leg trap bar DL's (3 x 10):
1) 75 x 8
2) 75 x 8
3) 95 x 8
4) 95 x 8

Box Jumps (3 x 2):
Body weight 24" box

Posted By: sward
Date Posted: 3/01/12 at 10:35am
3-1-12

Incline tread ~5 min.
Warm-up: Foam roll, dynamic upper warm-up, jump rope

Strict Press (working up to 210 x fail):
1) bar x 12
2) 95 x 5
3) 95 x 5
4) 115 x 5
5) 140 x 3
6) 165 x 2
7) 175 x 1
8) 185 x 1
9) 200 x 1
10) 210 x 5 (wanted 6-7 range)
 
Hanging abs (5 x 10):
Knees bent

Pull Ups:
20 total (5 x 4)

Elbows out triceps extension  (5 x 10):
1) 35
2) 40
3) 40
4) 45
5) 45

Posted By: sward
Date Posted: 3/04/12 at 12:23pm
3/2/12
Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (working up to 290 x fail):
1) Bar x 8
2) 95 x 5
3) 135 x 5
4) 160 x 5
5) 190 x 3
6) 225 x 2
7) 240 x 1
8) 255 x 1
9) 270 x 1
10) 290 x 6 (meh...don't know, wanted more)

Land Mines (5 x 10):
35 lbs.

3/4/2012
Weather was finally decent here and some snow has finally melted so I went out and did some stone work with shot puts.  Went pretty well for first "real" throwing session of the year.  Lots of new things to think about.

Posted By: sward
Date Posted: 3/12/12 at 8:57am
3/12/12

Bike ~10 min.
Roll, band stretch, dynamic lower and jump rope

Trap bar D.L.
1) 135 x 8
2) 185 x 6
3) 225 x 5
4) 275 x 5
5) 340 x 5
6) 360 x 5
7) 385 x 10

4-pt. plank (5 x 20 sec.)

Strict Press
1) bar x 12
2) 95 x 8
3) 135 x 6
4) 160 x 5
5) 170 x 5
6) 180 x 8

Good Mornings
1) bar x 8
2) 95 x 8
3) 135 x 8
4) 155 x 8

Pull ups
15 total

Posted By: sward
Date Posted: 3/13/12 at 8:39am
3/13/12
 
Incline treadmill~5 min.
 
Roll, stretch (bands lower), dynamic (upper) and jump rope
 
Hang Cleans:
1) bar x 8
2) 85 x 5
3) 115 x 5
4) 135 x 5
5) 155 x 5
6) 185 x 6
 
Bench Press (speed key):
1) bar x 12
2) 95 x 8
3) 135 x 8
4) 180 x 8
5) 195 x 8 **slowed down here
6) 185 x 8
7) 185 x 8
 
Straight leg sit-ups
Throw 8# med. ball into wall 5 x 10
 
Jammer machine (1-arm rotational):
1) 25 x 10
2) 35 x 10
3) 35 x 8
4) 40 x 8
 
1-arm b.b. rows:
1) 45 x 10
2) 55 x 8
3) 65 x 8
4) 75 x 8
 

Posted By: sward
Date Posted: 3/15/12 at 11:45am
3/15/12

Bike
Standard lower warm up and jump rope

Hang Snatch (close grip, and just trying to get my groove back with these):
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 x 5
5) 130 x 5
6) 145 x 5
**several singles at 145 also

Front squat:
1) Bar x 10
2) 95 x 8
3) 135 x 5
4) 185 x 3
5) 225 x 5
6) 240 x 5
7) 255 x 8
**all of these felt nice and smooth

Med. ball side toss into wall:
12lb. ball 5 x 10

All I had time for today, my Thursdays suck!

Posted By: sward
Date Posted: 3/19/12 at 8:56am
3/19/12
 
Bike
Standard lower warm up
 
Trap bar D.L. (speedy):
1) 135 x 10
2) 185 x 6
3) 225 x 8
4) 225 X 8
5) 255 X 8
6) 255 X 8
7) 275 X 8
8) 275 X 8
 
Med. Ball slams (16lb. ball):
5x 10
 
Strict press (speedy, w/fat gripz):
1) bar x 10
2) 95 x 8
3) 115 x 8
Sets 4-7 135 x 8
 
45 back ext:
1) bw x 10
Sets 2-5 20 lb. ball x 10
 
db curls w/fat gripz 3 x 10

Posted By: sward
Date Posted: 3/21/12 at 6:02am
3/21/12

10 min. incline treadmill & jump rope
Usual warm up (roll, stretch, etc...)

Hang Cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 135 x 4
5) 185 x 3
6) 205 x 3
7) 225 x 5

Bench Press:
1) Bar x 12
2) 95 x 10
3) 135 x 10
4) 185 x 8
5) 230 x 5
6) 270 x 5
7) 305 x 7

Straight leg sit ups (5 x 10):
12lb. med ball into wall

Pendlay rows:
1) 115 x 10
2) 135 x 8
3) 165 x 8
4) 185 x 8

Band resist. dips:
1) 8
2) 10
3) 8
4) 8

Posted By: sward
Date Posted: 3/23/12 at 6:53am
3/22/12
LWFD drills and throws
Lots of single spin throws

3/23/12

Bike 10 min.
Roll, stretch, jump rope

Hang Snatch (these were ugly today):
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 x 5
5) 135 x 3
6) 145 x 3 x 2

Front Squat:
1) Bar x 10
2) 95 x 8
3) 95 x 8
4) 135 x 8
5) 145 x 8 + pro light band
6) 155 x 8 + pro light band
7) 165 x 8 + pro light band
8) 175 x 8 + pro light band

Single leg D.L.:
1) Bar x 8
2) 65 x 8
3) 85 x 8
4) 95 x 8
5) 105 x 8

Box Jumps:
1) 18" x 3
Sets 2-5 24" x 3

Posted By: sward
Date Posted: 3/27/12 at 11:32am
3/27/12
 
Bike 10 min.
Usual warm up/jump rope
 
Trap bar D.L.:
1) 135 x 10
2) 185 x 8
3) 225 x 5
4) 275 x 5
5) 315 x 3
6) 360 x 3
7) 405 x 9
 
Strict Press:
1) Bar x 12
2) 95 x 8
3) 115 x 5
4) 135 x 5
5) 150 x 3
6) 170 x 3
7) 190 x 8
 
Med. ball slams (5x10):
15lb. ball
 
Good mornings:
1) 95 x 10
2) 115 x 10
3) 125 x 8
4) 135 x 8
5) 145 x 8
 
Pull ups:
20 total

Posted By: sward
Date Posted: 3/29/12 at 8:18am
3/29/12

Incline treadmill 10 min.
Usual warm up/jump rope

Hang clean:
1) Bar x 8
2) 95 x 5
3) 115 x 5
4) 135 x 5
5) 185 x 5
6) 205 x 3
7) 235 x miss x 3 (felt like 500 lbs.!, pathetic)
**Just was not getting in my grooves today!?!?**

Incline Bench (w/fat gripz):
1) Bar x 10
2) 95 x 10
3) 115 x 8
4) 135 x 8
5) 155 x 8
6) 155 x 8
7) 165 x 8
8) 165 x 8

Straight leg sit ups (5x10):
12lb. med. ball into wall

1-arm jammer machine (4 x 10):
1) 25
2) 35
3) 40 
4) 40

1-arm bb row (4 x 10):
1) 45 
2) 60 
3) 70
4) 70

LWFD and hammers this afternoon

Posted By: sward
Date Posted: 4/02/12 at 9:02am
3/31/12
Went to the Sean Betz clinic put on by the RMSA.  Threw all events and got some excellent pointers.  Exhausted at the end of the day.

4/2/12

Bike 10 min.
Standard warm up (lower) & jump rope

Hang Snatch: (trying new approach to these and cleans because they have been feeling so bad lately, see link below for new ideas.)
1) Bar x 8
2) 65 x 6
3) 75 x 6
4) 85 X 5
5) 100 X 5
6) 115 X 5
http://articles.elitefts.com/training-articles/improving-the-olympic-lifts-for-non-olympic-lifters-rach-add-picslinks/" rel="nofollow - http://articles.elitefts.com/training-articles/improving-the-olympic-lifts-for-non-olympic-lifters-rach-add-picslinks/

Front Squat:
1) Bar x 10
2) 95 x 8
3) 135 x 5
4) 185 x 5
5) 215 x 3
6) 245 x 3
7) 275 x 5 *these felt really smooth and nice, shut it down early though.

Med. ball side toss (5 x 10):
12 lb.  ball

1-Leg press:
1) 140 x 10
2) 180 x 10
3) 230 x 10
4) 320 x 10

Trap bar RDL:
1) bar x 10
2) 115 x 10
3) 145 x 10
4) 165 x 10

Posted By: sward
Date Posted: 4/04/12 at 5:35am
4/4/12

10 min. incline treadmill
Standard upper warm up & jump rope

Hang Clean (6 x 2 @ 140):
1) bar x 8
2) 95 x 5
3) 115 x 5
Sets 4-9 6 x 2 @ 140

Straight leg sit ups (5 x 10):
12lb. med ball into wall

Bench press (3 x 3+):
1) bar x 12
2) 95 x 8
3) 135 x 8
4) 185 x 8
5) 225 x 5
6) 250 x 3
7) 285 x 3
8) 320 x 6

Pendlay rows:
1) 135 X 10
2) 165 X 8
3) 175 X 8
4) 175 X 8

Dips:
4 x 10

Posted By: sward
Date Posted: 4/09/12 at 3:20am
4/6/12

Bike
Lower warm up

Snatch grip high pulls:
1) Bar x 8
2) 75 X 6
3) 95 X 5
4) 115 X 5
5) 135 X 5
6) 145 X 5
7) 155 X 5

Trap bar d.l.:
1) 135 x 10
2) 185 x 10
3) 185 x 8
4) 235 x 8
5) 245 x 8
6) 255 x 8
7) 265 x 8

Strict press
1) bar x 10
2) 65 x 10
3) 95 x 8
4) 105 x 8
5) 110 x 8
6) 115 x 8
7) 120 x 8

45 back ext. (5 x 10):
19lb. ball on chest

Box jumps (5 x 3):
24" box

Med. ball slams (5 x 10):
19lb. ball



4/7/12
Worked on stones and LWFD

Posted By: sward
Date Posted: 4/11/12 at 6:43am
Update time

4/9/12
Incline treadmill
Warm up (upper) & jump rope

Hang cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 X 5
5) 140 X 3
6) 165 X 3
7) 185 X 3

Incline bench (w/fat gripz):
1) Bar x 10
2) 95 x 10
3) 115 x 8
4) 135 x 8
5) 135 x 6 
6) 145 x 6
7) 155 x 6
8) 155 x 6
*sets 5-8 I also added a pro light band

Straight leg sit ups (5 x 10):
14 lb. med. ball

Jammer Machine (1-arm):
1) 25 x 10 
2) 35 x 10
3) 45 x 10
4) 45 x 10

1-arm BB row:
1) 55 x 10
2) 65 x 10
3) 70 x 10
4) 80 x 10



4/10/12
Bike
Warm up (lower/upper) & jump rope

Trap bar D.L.:
1) 135 x 10
2) 185 x 8
3) 225 x 8
4) 275 x 5
5) 315 x 5
6) 350 x 5
7) 395 x 3
8) 440 x 6 (there was more in there, but I lost a collar on one side caused the weight to shift so I said screw it)

4-pt. plank:
5 x 20 sec.

Strict Press:
1) bar x 12
2) 95 x 8
3) 115 x 8
4) 135 x 5
5) 145 x 5
6) 160 x 5
7) 180 x 3
8) 200 x 4

Good mornings:
1) bar x 10
2) 95 x 10
3) 135 x 10

Pull ups:
12 total

*time was up for the day

Posted By: sward
Date Posted: 4/13/12 at 11:48am
4/13/12
Bike
Standard lower warm up and shoulder pre hab
Jump rope

Close grip hang snatch:
1) Bar x 10
2) 65 x 5
3) 85 x 5
Sets 4-8 100 x 2

Front Squat:
1) Bar x 10
2) 95 x 8
3) 135 x 8
4) 155  x 6 +pro light band
Sets 5-7 165 x 6   "  "   "      "

Med. ball side toss (5 x 10):
12 lb. ball

SLDL w/bar:
1) bar x 10
2) 95 x 8
3) 115 x 8
4) 115 x 8

Box Jumps (4 x 2):
32" box

Face pulls (used blast straps):
4 x 10

Posted By: sward
Date Posted: 4/17/12 at 3:40am
4/16/12

Incline treadmill
Jump rope
Upper warm up

Hang Cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 135 x 3
Sets 5-9 150 x 2 *nice and smooth and quick

Straight leg sit ups (5 x 10):
14lb. med. ball

Bench:
1) Bar x 12
2) 95 x 10
3) 135 x 10
4) 185 x 8
5) 225 x 8
6) 270 x 5
7) 305 x 3
8) 340 x 4 *wanted 6 on this, but my back tightened up on me

Pendlay rows:
1) 135 x 10
2) 155 x 8
3) 175 x 8
4) 195 x 8

Dips:
4 x 10

Posted By: sward
Date Posted: 4/18/12 at 4:51am
4/17/12
 
Braemar and LWFD...  Really tried to focus on full extension thru the stone...being more patient in the back with the 28 and staying low and tight.
 
4/18/12
 
Bike
Usual lower warm up (roll, static, dynamic and jump rope)
 
Close grip hang snatch:
1) Bar x 8
2) 75 x 6
3) 85 x 5
Sets 4-7 105 x 2 (tried to drive thru the bar and squeeze under)
 
Med.  ball side toss (5 x 10):
14 lb. ball
 
Front squat:
1) Bar x 10
2) 95 x 8
3) 135 x 8
4) 185 x 8
5) 230 x 5
6) 260 x 3
7) 290 x 7 (brain sharted on about #4 or #5 and really started to lean forward, but cleaned it up)
 
**this is all I had time for, F'ed up schedule due to ACT training. Dumb!
 
 

Posted By: sward
Date Posted: 4/25/12 at 2:02am
4/24/12

Bike and usual warm up

Close grip hang snatch:
1) Bar x 8
2) 75 x 5
3) 75 x 5
4) 100 x 5
5) 115 x 3
6) 130 x 3

Straight leg sit ups/chest pass (5 x 10):
14 lb. ball used

Trap bar D.L. (off 5" block):
1) 135 x 10
2) 185 x 10
3) 225 x 8
4) 305 x 5
5) 305 x 5
6) 305 x 5

Shoulder circuit (4 x 8):
30 lb. chain

Bench press:
1) 135 x 10
2) 185 x 10
Sets 3-7 230 x 8

Posted By: sward
Date Posted: 4/26/12 at 11:48am
4/26/12

Bike
Warm up/jump rope

Clean pulls:
1) Bar x 8
2) 95 x 6
3) 135 x 5
Sets 4-7 165 x 2

Russian twist/chest pass (5 x 10):
14 lb. ball used

Front squat:
1) Bar x 12
2) 95 x 8
3) 135 x 8
Sets 4-8 205 x 8

Incline bench:
1) Bar x 12
2) 95 x 8
3) 135 x 8
4) 170 x 5
5) 190 x 5
6) 220 x 5

Pull ups:
16 total 

Single leg d.l.:
1) bar x 8
2) 95 x 8
3) 115 x 8

Posted By: sward
Date Posted: 5/02/12 at 6:22am
4/29/12
Went to throw with local group.  Threw everything except LH and caber.  Pretty decent practice.

5/1/12
Bike
Usual warm up and jump rope

Hang snatch:
1) Bar x 8
2) 75 x 6
Sets 3-8 95 x 2

Straight leg sit ups/chest pass (5 x 10):
14 lb. ball

Strict press:
1) Bar x 10
2) 95 x 10
3) 115 x 8
Sets 4-8 155 x 8

Back squat:
1) Bar x 10
2) 135 x 8
3) 185 x 6
4) 225 x 5
5) 275 x 5
6) 315 x 5

Lat pulldowns:
1) 90 x 10
2) 140 x 10
3) 180 x 10
4) 200 x 8

Box Jumps (3 x 3):
24" box

Posted By: KiltBill
Date Posted: 8/25/12 at 9:01am

Hi Shane,

How have you been? Turned Pro yet?
 


-------------
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!


Print Page | Close Window

Forum Software by Web Wiz Forums® version 10.11 - http://www.webwizforums.com
Copyright ©2001-2012 Web Wiz Ltd. - http://www.webwiz.co.uk