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TRAINING LOG: Andrew Akins |
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Andrew Akins 
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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 Posted: 3/07/12 at 2:50am |
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3/6/12
Deads 5x130, 5x165, 3x195, 3x225, 3x265, 10x290
Hang clean 5x145, 3x165, 2x3x175
Bent Rows and good mornings
The sun has finally come out in Washington! Gonna throw this evening in daylight soft ground or not. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/08/12 at 3:24am |
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3/7/12 LH x15 Not bad at all. Long and smooth. Did 1, 2 and 3 winds. HH x15 same, same
LWD x20 Feeling a lot better about this. All throws were at least PR distance.
Caber 1st try sucked. Thought about it, my pick is great, no problem. Caber is in control, great. Timing is crap.
Next 5, Great! All turned. 2 @ 12:00 ish. Thought each one through.
Wanted to try more hammer. LH x10. Did not put my gloves back on. Gained 3 to 5 feet. WTF?
Gotta rethink the gloves.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/09/12 at 8:20am |
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3/8/12 Womens press 5x80, 5x95, 3x115, 3x135, 3x155, 8x175 Incline 2x3x115, 2x3x135, 5x145 DB rows 50x35, 40x35, 30x35 |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/12/12 at 2:52am |
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3/10/12 Squats 5x75, 5x115. 5x140, 5x170, 3x200, 3x225, 12x255 Found out about the difference between low and high bar squats last week so I tried low bar. Felt a lot deeper and faster out of the hole. Overall felt like I could go a lot heavier. Kinda weird getting used to the bar being supported differently though. Noticed less stress on my knees as well. Front squats 5x135, 5x155, 2x5x135, 2x5x175
GHR's and lots of lunges
Any reccomendations on good knee sleeves or wraps. The ones I have now tend to roll down a bit.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/13/12 at 2:29am |
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3/12/12 Mens press 5x75, 5x85, 3x105, 5x130, 3x145, 3x160 Lat pulldowns 15x80, 15x90, 15x100, 15x115, 10x130
Push press 3x155, 3x175, 2x190, 1x205 PR
Pull ups and DB curls (lightweight)
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/15/12 at 2:48am |
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3/14/12
Deads 5x135, 5x170, 3x210, 3x250, 3x290, 2x382, 4x382 PR Lost grip on set 6
Hang clean 5x115, 3x135, 5x155, 5x175, 5x195 PR
Bent Rows and good mornings
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/21/12 at 5:39am |
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Gotta get caught up. Life is busy. 3/16/12 womens press 5x80, 5x95, 3x115, 5x145, 5x165, 2x1x205 Haven't been very happy with my bench and OHP for the last couple of weeks. Hoping it gets better after deload. Incline 2x5x115, 3x5x135
Face pulls and DB rows
3/17/12
Tire flippin. Picked one up from the local tire shop. Weighs in at 375. I will not be trying the redneck tire throw with this. 2x4, 4x5
This brought the neighbor out to investigate
3/19/12
Squats 5x115, 5x140, 3x170, 5x210, 3x240, 3x270, 2x322 PR
Front squats 5x5x155
While my presses seem to have stalled, my Deadlift and Squat are feeling strong. I know i could've got more, just not with my current bar. Still in the hunt for a new barbell.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/26/12 at 5:19am |
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Easy deload week 3/21/12 Mens press up to 5x105, Push press to 5x135 and Lat pulldowns 3/23/12
DL to 5x195, hang clean to 5x135 and Rows
3/25/12
Bench, incline and face pulls
Spectacular weather Saturday had me outside throwing.
Made great progress on Hammers. Finally got my winds long and relaxed. Gained about 3'-5'
Didn't plan on throwing caber but the neighbor was curious to see it done. Much more consistant on this as I'm able to turn 4 out of 5. The ones not turning are usually due to something other than timing (grip, footing, general lameness).
Not much gain on weights for distance but I'm more consistant and corfortable.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 3/28/12 at 8:20am |
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3/27/12
Final deload day
Squats, front squats and lunges.
Went to start throwing and the clouds opened up. Blah. Should be working on a project anyways. 21st anniversary coming up quick.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/06/12 at 3:55am |
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Got sick. Not a huge suprise since I've been surrounded by sick people for the past two months. Took me out for most of this week. Only managed to lift a couple times. Lightweight stuff and very short lived. Havent been able to bike at all since I couldn't breathe well. Feeling much better today and actually biked part way to work, cleared the head.
Hoping to get some training done tonight and this weekend.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/11/12 at 4:29am |
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4/10/12 Mens Press 5x75, 5x85, 3x100, 3x115, 3x130, 3x150 Push Press 5x95, 5x115, 5x130, 5x150, 5x160 Face pulls, pull ups and DB OHP |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/12/12 at 7:28am |
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4/11/12 Deads 5x155, 5x195, 3x235, 3x275, 3x310, 5x350 Hang Clean 5x95, 5x115, 3x135, 3x155, 5x165
GHRs 3x15xBW, 3x10x35
Pushup and ab wheel
Still limited by my bar and lack of heavier plates, no love on Craigslist lately and 2 daughters in college are eliminating a new purchase. Hopefully this summer after the oldest graduates.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/16/12 at 3:09am |
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4/13/12 Womens Press 5x80, 5x95, 3x115, 3x135, 3x155, 10x175 I feel much better on my presses this week. Incline 5x80, 5x95, 5x110, 5x125, 8x135Tris and lots of DB rows
4/15/12
Squats 5x45, 5x75, 5x145, 5x180,3x220, 3x255, 3x290, 5x327.5 PR
Did a few tire flips for fun and threw Hammer.
Cut most of this session short since I had done yard work all weekend and was starting to run on empty (need more beer). Pretty happy with the PR though. I would really like to hit ~375 squat and ~430 DL this coming week. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/18/12 at 2:54am |
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4/17/12 mens press 5x75, 5x85, 3x100, 5x125, 3x140, 1x155 Did not feel great on this today push press 5x95, 5x115, 3x135, 3x160, 3x180 Pull ups and face pulls 5x15x105 |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/20/12 at 3:39am |
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4/19/12
DL 5x155, 5x195, 3x235, 3x295, 3x330, 2x370, 1x435 PR, missx455
Hang clean 5x95, 5x115,x3x135, 3x155, 5x175
GHR's, ab wheel, and box jumps
Had to go to the Navy gym for this one. Really pleased with the PR.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/24/12 at 3:09am |
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Got a couple good throw sessions in over the last few days. Nothing notable but everything feels strong and smooth. 4/22/12Bench 5x80, 5x95, 3x115, 3x175, 2x195, 1x235 PR for 2 minutes, 1x240 PR
Happy with the PR since my bench hasn't progressed since Jan.
Incline 5x80, 5x95, 5x115, 3x5x135
DB Rows and Tri pushdowns
Plan on hitting the Navy Gym again tonight for squats.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 4/25/12 at 3:36am |
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4/24/12 Quick night @ the Navy gym. Squats 5x45, 5x95, 5x145, 5x185, 3x225, 5x275, 3x310, 2x345, 2x390 PR Went home and flipped the tire a bit. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/01/12 at 10:00am |
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Woah, haven't logged in a few days, all the way back to the 3rd page.
Easy Deload week.
4/26/12
OHP, face pulls, Push Press
4/28/12
DL, GHR's, Hang Cleans
4/29/12
Short throw practice. Got a few hammer winds in and the clouds opened up.
4/30/12
Bench, DB Rows, Push ups
Tonight
Squats, Tire flippin.
Finally got entry in for B'Ham games. Now to get entered in the Claw. Looking forward to seeing if the hard work pays off.
I really had no idea how much I would gain, strength wise, when I started 5/3/1 in October. I knew I was weak and in order to throw farther I needed to get stronger but I am really pleased with my progress.
1RMs / 10/4/2011 to 5/1/2012
OHP / -100 to 180
DL / 200 to 435
Bench / 100 to 240
Squat / 150 to 2x390 ATG
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/08/12 at 3:33am |
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Got sidelined by some projects with short deadlines. 5/4/12 BB complexes - DL, rows, hangclean, press, squat. 8x5x75 5/7/12
OHP 5x75, 5x85, 3x100, 5x110, 5x125, 5x140
DL 5x165, 5x205, 3x235, 5x255, 5x295, 5x335
Push press, cleans and rows.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/10/12 at 2:36am |
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5/9/12
BB complexes - DL, rows, hangclean, press, squat. 10x5x75
Box jumps, BW stuff
Hoping I stay in the list for Enumclaw. Too many good throwers that haven't entered and too long before the cut off. Planning on my numbers to be higher by then.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/14/12 at 3:20am |
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5/11/12
Bench 5x90, 5x110, 3x130, 5x145, 5x165, 5x185
Squats 5x45, 5x75, 5x145, 5x180, 3x215, 5x230, 5x265, 5x300
Face pulls and tire flips
5/13/12
Decided to throw all the events one time through as a prep for Bellingham. Took about 6 throws on everything. Didn't go all out. felt good afterwards. Happy with the session.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/15/12 at 4:14am |
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5/14/12 OHP 5x75, 5x85, 3x100, 3x115, 3x130, 3x150 DL 5x160, 5x200, 3x225, 3x275, 3x315, 3x357
Push press, cleans and rows.
Hill Sprints
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/17/12 at 2:46am |
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5/15/12 Quick session with stones. Meh.
5/16/12
BB complexes - DL, rows, hangclean, press, squat. 11x5x80
BW circuits
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/24/12 at 5:25am |
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5/18/12
Bench 5x90, 5x110, 3x130, 3x155, 3x175, 4x195
Squats 5x75, 5x145, 5x180, 3x230, 3x250, 3x285, 3x320
Face pulls and GHRs
5/21/12
OHP 5x75, 5x85, 3x100, 5x125, 3x140, 3x155
DL 5x175, 5x205, 3x235, 5x295, 3x335, 1x357, 3x357
Push press and cleans
5/23/12
BB complexes - DL, rows, hangclean, press, squat. 11x5x80
BW circuits |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 5/31/12 at 9:35am |
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Time to catch up...
5/25/12
Bench 5x90, 5x110, 3x130, 2x155, 1x175, 1x195, 1x220
Squat 5x65, 5x145, 5x185, 3x250, 2x285, 1x315, 1x375
DL 5x160, 5x205, 3x245, 2x295, 1x335, 1x375, 1x395
5/28/12
Deload week
OHP 3x5x65, 2x5x85, 2x3x100
DL 2x5x160, 2x5x205, 2x5x245
Pushpress, cleans and rows
5/30/12
BB complexes - DL, rows, hangclean, press, squat. 8x5x65BW circuits
Been throwing for short sessions on nights I don't lift. Easy throws for form. I'm ready for B'ham. |
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 6/04/12 at 12:37am |
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6/3/12
Bellingham Games - Am B - 1st overall. Great day overall. Breamer - 3rd - 27'6" PR. All 3 throws within 3". Really need to work on my stones for better distance. I've been to ld my form is good but I'm not able to transfer that to distance. OS - 3rd - 31'2". Same as above. HWD. 2nd with a "not great throw". Everybody was fouling or this would not have held. The ground was really soft. LWD - 2nd - 48'1" PR. All three throw were PRs. Def had more in the tank but was having trouble with the sticky ground. WOB - 1st - 11' PR. OK, not great but I'll take it. Sheaf - 1st - 20' PR. I could have had a lot more. Used a 3 tine and loved it. Just not enough time to dail it in. Will work on getting one of these. HH - 1st - 74'9" PR. Field record (Only because they have never thrown this for Am B but it's still mine) All three out over 70. Really happy with this. No blades, feet were sticking in good though. LH - 1st - 93'11" PR. Again, really happy with this. Caber - 4th. I suck at the caber. Got the pick down, easy control, crap toss.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Alan H
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Joined: 5/19/08 Status: Offline Points: 3061 |
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Posted: 6/04/12 at 1:28pm |
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OK, then... Greg York has alerted me to your existance in our age group. Now I gotta review what the competition has been up to! LOL
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Alan Hebert
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Greg York
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Joined: 11/08/11 Location: United States Status: Offline Points: 546 |
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Posted: 6/04/12 at 2:48pm |
Congrats! I am envious as hell of those hammer numbers. And the puppy. Those are really nice. I know most people think of the caber as the defining event of the games, but if I got to choose what I wanted to great at, it would be the hammer. Make those numbers a tad larger, man, and you'll own the event.
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Watch for Falling Rock
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Alan H
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Posted: 6/04/12 at 5:59pm |
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SIX PR's in one Games?? Holy crap. What a day.
I think the most I ever got was four and that day was like crack on oreos and ice cream in the happy department. |
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Alan Hebert
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Andrew Akins
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Joined: 9/29/11 Location: United States Status: Offline Points: 328 |
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Posted: 6/04/12 at 11:51pm |
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Been happy with my training on hammers. It is my favorite event so I've been working on it more consistantly. Really felt like I had more but it was later in the day. I had been throwing PR distance training in the yard uphill so I was hoping for 90'. I don't think 100' is out of reach by the end of summer. The other PR's were just icing on the crack and oreo ice cream sundae.Greg, don't get me started on the puppy. It was a deal my wife made with my two daughters. Get your Bachelors, get a puppy. Well she graduates next week (she just turned 20) and the puppy was the kind she wanted (Austrailian Shepard). Daddy, can I have it please? Yeah, I'm a softie and she got the puppy. 2 years from now I'll probably be buying another one for my 18 year old.
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"Only those who risk going too far can possibly find out how far one can go." - T.S. Eliot
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Andrew Akins wrote: