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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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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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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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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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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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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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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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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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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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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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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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/18 at 9:28am
2/5/2018

DE LOWER

Plyo - Alternate box step up jump --- 6 x 2 each

1. Snatch --- 4 x 1 @ 157

2. DE Squat --- Straight bar + light band --- 8 x 2 @ 65% (300). Done in 6:30

3. DE DL --- 8 x 1 @ 325. Alternate sumo and conventional. Done in 3:25

4A. Stability ball hamstring curls
4B. Pallof Press
4C. Stir the Pot
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/18 at 9:31am
2/6/2018

RE UPPER

1. Bench --- Rest pause set @ 185 x 15/8/5

2A. 1 Arm Barbell Row --- x 10 @ 60/70/75/75
2B. SSB JM Press --- x 6 @ 88/108/118/128/138

3A. Band Rear Delt Pulls --- 5 x 12
3B. 1/2 Kneeling Landmine --- x 8 @ 25/30/35
3C. Barbell Curls --- 3 x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/18 at 9:38am
2/13/2018

ME LOWER

Plyo --- weighted box jump --- 3 x 2

1. 1.5" Plate elevated DL --- 1RM @ 450/475/490

2A. RDL x 12 @ 180/200/205
2B. Goblet Rev Lunge
2C. Side Plank w/ hip Abduction --- 3 x 10 count each
2D. RKC Plank 5 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/18 at 9:39am
2/15/2018

Throwing

WOB
1. Water bottle drill x 5
2.Full throw x 3

Light Hammer
1. Full throw x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/11/18 at 5:33am
2/16/2018

ME Upper

1A. Towel Bench --- 1 RM @ 300/315/335
--- Drop set at 60%--- 200x 12
1B. Band Pullaparts --- 6 x 12

2A. Pendlay Rows --- x 12 @ 181/191/201
2B. Band Lateral Raises --- 4 x 15
2C. Barbell Fat Gripz Curls --- 4 x 10
2D. DB Tri Ext's --- 4 x 12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/11/18 at 5:36am
2/24/2018

DE Lower

PLYO --- Split Jumps --- 3 x 2 each

1. Hang Snatch --- 2 x 3 @ 80% (147)

2. DE SSB Box Squat --- 10 x 2 @ 50% (200) + Light bands. Done in 7:35

3. DE DL --- 10 x 1 @ 50% (253). Alternate sumo and conventional. Done in 4:18.

4A. Band GM's --- 4 x 20
4B. Banded Glute Marches --- 3 x 25 each
4C. McGill Curl Up --- 6 x 10 count hold each side
4D. Alternate Carries
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/11/18 at 5:38am
2/27/2018

DE Upper

1. DE Bench --- 9 x 3 @ 50% (165) + doubled minis. Done in 3:49.

2A. 1 Arm BB Rows --- x 8 @ 70/80/80/80
2B. SSB JM Press --- x 5 @ 115/125/130/130

Had to call it there.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/18 at 5:26am
3/1/2018

ME Lower

Plyo --- Weighted box jump --- 4 x 2 

1. SSB Squat --- 1RM @ 380/400/425
--- Drop set = 255 (60%) x 6

2A. RDL x 10
2B. Reverse Lunge 3 x 8
2C. Side Plank w/ hip abduction --- 5 x 10 count each
2D. RKC Plank
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/18 at 5:28am
3/4/2018

Throwing 

WFD
1. Line drill x 3
2. HW 1 turn x 5
3. HWFD x 5
4. LWFD x 3

Stone
1. 180 drill x 5
2. MSA x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/18 at 5:31am
3/5/2018

ME Upper

1A. ME Upper - Close Grip bench, 2 count pause --- 1RM@ 270/285/300
--- Drop set@ 60% = 180 x 10

1B. Band Pullaparts --- 6 x 15

2A. Pendlay Rows x ??? didn't write anything down...
2B. Band Lateral Raise --- 3 x 12
2C. Barbell Curls --- 3 x 12
2D. DB Tri Ext --- 3 x 15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/18 at 5:32am
3/6/2018

Throwing

WOB
1. Water Bottle Drill x 5
2. Full Throw x 5

Stone
1. Toes to trig x 3
2. Braemar x 5 (w/ larger stone)
3. 180 drill x 5
4. MSA x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/18 at 5:33am
3/8/2018

Throwing

LWFD
1. Line Drill x 5
2. One Turn x 5
3. Full Throw x 10

L. Hammer
1. Full throw x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/18 at 5:26am
3/12/2018

DE Lower

Plyo --- Seated jump over bench --- 3 x 2

1. Hang Snatch --- 2 x 3 @ 148 (80%0

2. DE SSB Box squat --- 10 x 2 @ 200 (50%) + monster mini and micro bands. Done in 7:12.

3. DE DL --- 10 x 1 @ 255 (50%). Alternate sumo and conventional. Done in 3:04.

4A. Sumo RDL --- x 12 @ 135/145/155/165
4B. Bulgarian Split Squat --- 4 x 8 @ 56#
4C. Stir the Pot --- 4 x 5 each
4D. Landmine Rotations --- 3 x 8 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/18 at 5:27am
3/13/2018

Throwing

Stone - all w/ 23# stone
1. Left knee down x 10
2. Braemar x 10

HWFD
1. One turn x 5
2. Full x 5
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3/14/2018

ME Upper

Plyo Push Ups --- 2 x 2

1A. Sling Shot Bench --- 1 RM @ 300/320/340
--- Drop set @ 60% = 205 x 16
1B. Band Face Pulls --- 5 x 12

2A. Bent over Rows --- x 12 @ 176/186/196/211
2B. Band Lateral Raise --- 4 x 12 each
2C. JM Press w/ Fat Gripz --- x 8 @ 95/105/105/105

3A. Land Mine Push press --- 3 x 8
3B. Band Kick back --- 3 x 10
3C. Curls
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/18 at 5:34am
3/15/2018

Throwing

LWFD
1. Line drill x 5
2. one turn x 5
3. LWFD x 10

L. Hammer
1. Full throw x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/18 at 5:40am
3/18/2018

ME Lower

Plyo --- seated jump over bench --- 4 x 2

1. Hang snatch --- 3 x 2 @ 85% (157)

2. Sumo DL --- 1 RM @ 420/445/470
--- Drop Set @ 60% (280) x 5

3A. Sumo RDL --- x 10 @ 140/150/160/170
3B. Bulgarian Split Squat --- 4 x 8 each
3C. Stir the Pot --- 4 x 5 each direction
3D. Landmine Rotations --- 4 x 8
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