TRAINING LOG: Andrew Akins

11 / 10 / 11
Had a tough ride home, stiff headwind the entire way. Legs were jello
afterwards.

11 / 11 / 11
deadlift 80 x 5, 95 x 5, 115 x 3, 135 x 3, 155 x 3, 175 x 13
good morning 40 x 10, 45 x 10, 50 x 10, 55 x 10,
bent row 60 x 10, 70 x 10, 80 x 10, 95 x 10, 105 x 10
ab wheel 5 x 5

Decided to buy a foam roller after reading many of the training logs
and watching a bunch of videos. This thing is awesome! Oh baby, it
hurts so good!

Although its a day late, a toast to all the Vets out there. The ultimate
sacrifice for our freedoms!

Snapping cables...you big powerful MAN you.

10 / 14 / 11
squats 60 x 5, 75 x 5, 90 x 3, 105 x 3, 120 x 3, 130 x 16
sit ups 5 x 10
hanging leg raise 2 x 10
back raises 3 x 15
Then a handful of other exercises on the machine after I got the
cable fixed just make sure everything worked.

11 / 16 / 11
Had a really good ride this morning everything felt fast and smooth.
Took the hard route with the ugly hill.
evening
warm up and foam rolling (really liking this)
military press
40 x 5, 50 x 5, 60 x 3, 75 x 5, 85 x 3, 95 x 15
tri pushdowns
40 x 10, 50 x 10, 60 x 5, 70 x 5, 75 x 8
push ups
2 x 15, 3 x 10
lat pulldown
60 x 10, 75 x 10, 90 x 10, 110 x 10, 120 x 8

11/18/11
What a fun ride this morning. Not only was there wind, but as a
special treat, rain AND snow. Fortunately for me I had on my GorTex
socks. Unfortunately, they are no longer water proof. Sucked it up
and just pushed harder. Made great time to work. Feet hurt like hell
though.
Ride after work was much better. Dry feet. The weather had cleared
and I managed to average 21 mph.
Just spent a half hour under the house fixing a busted water line.
Time for beer.

11 / 21 / 11
Really fast ride this morning. Wasn't all me though, had a good tail
wind most of the way. Tomorrow looks to be even better.

Evening
warm up / foam rolling
squats
60 x 5, 75 x 5, 90 x 3, 110 x 3, 125 x 3, 140 x 3, 156 x 14
Gonna have to build a squat rack soon. Got some plans drawn up,
just need the time and materials.
back raises
3 x 15
sit ups
2 x 10 , 3 x 5, 1 x 15
super set w/ leg raises same reps

11/23/11

Morning ride sucked again, rain.

Afternoon ride wasn't bad at all, the sun came out. Great reminder of why I live in northwest Washington.

Still had some daylight when I got home so I decided to throw. LWD x 10  nice and easy, nothing special. Did some hammer walks 20 winds each way, left and right handed  + 20 each way no walk. Went ahead and took 5 throws, all uphill. Started out at about 25 paces and got it out to 28.

Deload week

Military Press 45x5, 55x5, 65x5, 45x5x10

push ups 3x10

lat pulldowns 60x3x15

tri pushdown 40x3x15

So, after debating the voices in my head (most of them harmless) and reading 5/3/1 again, as well as going over all the Wendler Q&A's I could find, I decided to reset to new est 1RM next week.

Since starting out pretty freakin weak, I am pretty pleased with how it's going. BW down to 250 from 270 at the beginning of Sept, far more energy and way less aches and pains. My morning ride is down 3 to 5 minutes as well. 

Bench is up 30#(I think this would be higher if I was using a bench instead of a machine) Military press is up 42#. Deadlift up 65# and Squat up 80#.

Weekend plans include building a squat rack and bench. Oh, and eating pie.

 

11 / 24 / 11
happy thanksgiving
40 minutes walking the dog. Started out the dog was walking me.

deadlift
80 x 5, 95 x 5, 115 x 5, 80 x 5 x 10
good morning
70 x 5 x 10
bent row
70 x 5 x 10
ab wheel
3 x 8

Got lost this week in a long honey-do list which made the shop a
mess. Wasn't able to lift at all. Got the shop clean today and finally
finished the bench! Works great.
Rode the bike every day this week. About 75 miles total.

12/2/11
military press
55 x 5, 65 x 5, 80 x 3, 85 x 5, 100 x 5, 110 x 12
lat pulldowns
60 x 15, 75 x 15, 90 x 3 x 15
try push down
40 x 15, 50 x 15, 60 x 3 x 15
preacher curls
40 x 3 x 15   

12 / 4 / 11
deadlift
100 x 5, 120 x 5, 145 x 3, 160 x 5, 180 x 5, 205 x 10
bent rows
60 x 15, 70 x 15, 80 x 10, 90 x 10, 100 x 10
Super setted with incline pushups
good mornings
40 x 10, 50 x 10, 60 x 10, 70 x 10, 80 x 10
ab wheel
5 x 5

12/7/11

So the Doc decided he needs an MRI before making any kind of call. Got it scheduled for Monday. The only thing he mentioned was maybe a bakers cyst and he seemed iffy about that. Didn't give any restrictions for now. If it feels ok, go for it.

evening

Long warmup to loosen the knee. Knee sleeve. Lots of step-ups and jump rope.

Squats  95x5, 120x5, 145x3, 155x5, 180x5, 200x12

leg raises 4x10

situps 5x10

back raises 3x15

2 hours later after driving 45 minutes, knee back to minor swelling and feeling weird.

12/8/11

Took it easy on the ride this morning. 1 1/2 miles in, knee was loosened up nicely. Kept a nice easy pace the rest of the way.

Gonna try to stay on my feet as much as possible today.

12/9/11
Picked up my daughter from school for the holidays
Driving in crap traffic 1 long set for time x1.5 hours
Conditioning
Stairs 4th story - jog up - weighted carry down X 5
Really long stair climb for book store
Driving in crap traffic x 1.5 hours
I'm beat, but it's nice to have her home!

12 / 13 / 11
Spoke with the doctor today and I have a medial meniscus tear. I got the referral for the orthopedic surgeon Dr. Rodin, and will see him next week on my birthday. Same doctor who repaired my ACL 7 1/2 years ago. At PLU, he was the only college athlete in the nation to play in a varsity football and basketball game on the same day.
I still wasn't given any restrictions and I figured stay with my program.
Lots of warming up followed by more warming up.
squats 65 x 5, 85 x 5, 95 x 5, 120 x 5, 145 x 3, 165 x 3, 190 x 3, 210 x 11
back raises 3 x 15
leg lifts 3 x 15
sit ups 3 x 20

Haven't had any time too post, still too many projects taking up most of my time. As it is I have to clean for a half hour just to lift.

Merry Christmas and Happy Holidays to all.
No lifting since Tuesday (deload week anyways). Overtime on woodworking. Got it all done though.
Ortho last Wednesday. He thinks I sprained/strained my MCL after description of symptoms and it hadn't bothered me for a couple days. Thought the meniscus tear looked minor and would like to wait before arthoscopic. Wants me to resume all activities (haven't thrown since November) and pay attention to any discomfort. Go back in after a couple weeks.
Made a Craigslist score, 265 lbs in plates on 8 bars for $10. All the collars were welded on (not well) and only 2 bars are any good.
Cleaned the shop today to lift.
OHP 1 x 5 x 55, 1 x 5 x 65, 1 x 5 x 80, 5 x 10 x 55
lat pulldown 2 x 10 x 50, 3 x 10 x 60
preacher curls 2 x 10 x 40, 1 x 10 x 50, 2 x 10 x 55
tri pushdowns. 5 x 10 x 50
Got in some hammer winds and took about 20 throws.