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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/18 at 6:51am
1/4/18

RE Upper

1. Bench --- 6 x 6 @ 230

2A. Bent Over Rows --- x 12 @ 181/191/203
2B. Close Grip 1 1/2 Bench --- 3 x 5 @ 185

3A. Band Pullaparts --- 5 x 12
3B. Plate Front Raise (20 kg Bumper) --- 3 x 10
3C. DB Curls --- 3 x 10
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/18 at 6:55am
1/8/18

ME Lower

Plyo --- Seated Box Jumps --- 3 x 2

1. SSB 12" Box Squat --- 1 RM @ 350/375
--- Drop Set @ 60% (225) --- 2 x 5

2A. SSB Good Mornings --- 3 x 5 @ 135
2B. Goblet Step Ups --- 3 x 8 each
2C. Land Mine Rotations --- 3 x 5 each direction
2D. "the bear" holds --- 20 count hold x 3
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/18 at 12:32pm
1/9/2018

ME Upper

1A. Close Grip, 2 Count Pause Bench --- 265/280/300
--- Drop Set --- 3 x 5 @ 60% (180)
1B. Meadows Rows --- 3 x  10

2A. Single Arm KB Overhead Press --- 3 x 6 each w/ 45# KB
2B. Rear Delt Fly --- 6 x 10

3A. BB Curls --- 3 x 12
3B. Band Tri Extensions --- 3 x 12
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/18 at 5:29am
1/10/2018

DE Lower

Plyo --- Alternate box step up Jumps --- 4 x 2 each

1. Snatch --- x3 @ 167 --- This was more difficult than I intended it to be for this training session, so I called it there

2. DE Box Squat --- 12 x 2 @ 55% (255) + Light bands. Done in 8:06.

3. DE Deadlift --- 12 x 1 @ 55% (275). Alternate sumo and conventional. Done in 5:15.

4A. Stablility Ball hamstring curls --- 3 x 6
4B. Pallof Press --- 3 x 8 each side
4C. Stir the pot --- 3 x 5 each direction
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/18 at 5:32am
1/12/18

RE Upper

1. Bench --- 6 x 6 @ 235

2A. Bent Over Rows --- x 10 @ 191/206/221
2B. Close Grip 1 1/2 Bench --- 3 x 5 @ 185

3A. Band Pullaparts --- 5 x 12
3B. Plate Front Raise --- 15kg --- 2 x 12
3C. DB Curls --- 2 x 8 each
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/18 at 5:33pm
Had to go on a work trip Didn't get to train for a week. 

1/19/2018

ME Lower

Plyo --- Seated Box Jump --- 4 x 2

1. Snatch Grip DL --- 1 RM @ 405/435/465

2A. SSB GM's --- 3 x 6 @ 135
2B. Goblet Step Ups --- 3 x 10 each
2C. Landmine Rotations --- 3 x 6 each
2D. The Bear Holds --- 5 x 20 count
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/08/18 at 4:50am
1/22/2018

ME Upper

1A. Sling Shot Bench --- 1 RM --- 300/315/335
--- Drop set @ 60% (200) x 12

1B. Meadows Row

2A. Single Arm KB Overhead Press --- 3 x 8 @ 45#
2B. Rear Delt Fly --- 5 x 10

3A. Barbell Curls --- 2 x 8
3B. Tri Ext's --- 2 x 8
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/08/18 at 4:52am
1/23/2018

RE Lower

Plyo --- Alternate Box Step up Jumps --- 5 x 2

1A. RDL --- x 8 @ 185/205/215
1B. Bulgarian Split Squat --- 45# KB - 4 x 8 each
1C. Calf Raise --- 3 x 12

2A. TKE --- 3 x 10
2B. KB Swings --- 3 x 10
2C. Stir the Pot --- 3 x 5 ea
2D. Pallof Press --- 3 x 8 ea
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/18 at 8:10am
1/26/2018

RE Bench

1. Bench --- 6 x 6 @ 240

2A. Bent Over Rows --- x 8 @ 198/218/238/248
2B. Close Grip 1 1/2 Bench --- 5 x 5 @ 185

3A. Band Pullaparts --- 6 x 12
3B. Plate Front Raise --- 3 x 12 @ 15kg
3C. Curls --- 3 x 12

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/18 at 8:11am
1/30/2018

Throwing
1. HWFD line drill x 3
2. HW one turn x 5
3. HWFD x 3
4. LW Stand throw x 3 
5. LW one turn x 6
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 7:52am
1/31/2018

ME Lower

Plyo - seated boxy jump --- 5 x 2 (used no arm action on this day, just messing around)

1. Close Stance squat (w/ Olympic shoes) --- 1 RM @ 370/395/415

2A. SSB Good Mornings --- 4 x 6 @ 135
2B. Goblet Step Ups --- 4 x 10 each @ 45# KB 
2C. Land Mine Rotations --- 4 x 6 each direction
2D. The Bear holds --- 5 x 20 count hold
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AndrewK51 View Drop Down
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Joined: 6/15/15
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Points: 455
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 7:55am
2/1/2018 

STONE (all w/ 13# stone)
1. Toes to trig x 3
2. Braemar x 3
3. 180 Drill x 5
4. MSA x 8

LWFD
1. Line drill x 6
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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/18 at 7:59am
2/2/2018

ME Upper

1. Close Grip Floor Press --- 1 RM @ 280/295/315
--- Drop set - 190 (60%) x 14

2. Meadows Row --- 4 x 6 each

3A. Single Arm KB overhead Press --- 4 x 8 @ 45# KB
3B. Rear Delt Fly --- 4 x 15

4A. Barbell Curls
4B. Tri Ext's
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