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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: 1/27/19 at 7:52pm
10/26/2018

GPP --- Week 2, Day 2

1A. Rev SSB Lunge @ 145
1B. Single Arm Landmine Row @ 55#
--- Alternate singles for 6 minutes. Finished 10 rounds

2A. Bench @ 50%
2B. RDL (from deadstop) @ 200
---Alternate singles for 6 min. 13 rounds.

3. Alternate deadbugs --- 3 x 5 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: 1/27/19 at 7:55pm
10/28/2018

GPP --- Week 3, Day 1

1A. SSB squat @ 50%
1B. Standing Lat Pulldowns
---Alternate singles for 7 minutes. Finished 15 rounds.

2A. Pendlay Row @ 165
2B. Push Press @ 130
--- Alternate singles for 7 min. 19 rounds.

3A. Stir the pot --- 4 x 5 each
3B. Side plank w/ hip abduction --- 4 x 10 count each

a bunch of curls for bicep rehab
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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: 1/28/19 at 6:35am
11/5/2018

GPP - Week 4, Day 1

1A. SSB Squat @ 50%
1B. Standin Pulldowns
---Alternate sinles for 8 min. 20 rounds.

2A. Pendlay Rows @ 165
2B. Push Press @ 130
--- Alternate singles for 8 min. 25 rounds.

3A. Stir the pot --- 4 x 5 each
3B. Side Plank w/ Hip Abduction --- 4 x 10 count 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: 1/28/19 at 9:30am
11/6/2018

GPP - Week 4, Day 2

1A. SSB Reverse Lunge @ 145
1B. Single Arm Landmine Row @ 60
--- Alternate singles (each side) for 8 minutes. 13 rounds

2A. Bench @ 50%
2B. RDL @ 200 (deadstop style)
---Alternate singles for 8 minutes. 21 rounds.

3A. Alternate dead bugs --- 4 x 5 each
3B. Landmine rotations --- 4 x 5 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: 1/28/19 at 9:32am
11/9/2018

GPP - Week 4, Day 3

1A. SSB Squat @ 50%
1B. Band lat pulldown
--- Alternate singles for 8 minutes. Finished 21 rounds

2A. Pendlay row @ 165
2B. Push press @ 130
---Alternate single x 8 minutes. Finished 27 rounds

3A. Stir the pot --- 4 x 5 each
3B. Side plank w/ hip abd --- 4 x 10 count 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: 1/28/19 at 9:39am
11/10/2018

GPP --- Week 4, Day 4

1A. Reverse SSB lunge @ 145
1B. Landmine Row @ 60#
--- Alternate singles x 8 min. 15 rounds.

2A. Bench @ 50%
2B. RDL (deadstop) @ 200
--- Alternate singles x 8 min. 28 rounds.

3A. Landmine rotations --- 4 x 5 each
3B. Alternate deadbugs --- 4 x 5 each

....if you made it through reading these super repetitive GPP sessions.... wow.... I actually did think that this was a pretty successful phase. Workload increased. Recovery improved and was noted in subsequent phases despite not training quite as much as I would have liked. But sometimes stuff happens. Anyways... glad that is over.
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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: 1/28/19 at 2:35pm
11/21/2018

DE Upper

1. Plyo push up to yellow bumper --- 2 x 2

2. DE Bench v. doubled micros --- 9 x 3 @ 55% (185)

3A. Bent over Row --- 3 x 15 @ 165/180/190
3B. JM Press --- 3 x 8 @ 95/110/120

4A. Band pullaparts --- 3 x 12
4B. DB Curls --- 3 x 8
4C. Barbell Front raise --- 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: 1/28/19 at 2:41pm
11/22/2018

ME Lower

1. Drop Jump --- 3 x 2

2A. SSB 12" box squat ---1 RM @ 350/370/390
2B. Pullups ---  5 x 1 rep of 3 second eccentric lowering only - varied grips

3A. RDL --- 3 x 15 @ 160/170/180
3B. SL Squat --- 3 x 5 each
3C. Stir the pot --- 3 x 5 each
3D. Hanging leg raise --- 3 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: 2/09/19 at 9:46am
11/25/2018

ME Upper

1. Band Assisted plyo push ups --- 3 x 2

2A. Close Grip Floor press --- 1 RM @ 300/315

2B. Band Rows --- 4 sets

3A. DB Overhead extensions--- 3 x 10
3B. Band Face pulls --- 3 x 20
3C. Barbell Curls --- 3 x 8
3D. Band Lateral Raise --- 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: 2/12/19 at 3:19pm
11/27/2019

DE Lower

1. Alternate Over Bench Jump --- 3 x 2 each

2. SSB Box Squat --- 10 x 2 @ 50% + Light bands

3. DE DL --- 10 x 1 @ 50%. Alternate stances

4A. KB RDL --- 3 x 8 each
4B. Pullups --- 5 x 1 --- 3 count ecc lowering only
4C. Side Plank w/ hip abduction --- 3 x 10 count each
4D. Alternate dead bugs --- 3 x 5 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: 2/12/19 at 3:20pm
11/29/2018

DE Upper

1. Plyo Push up to yellow bumper --- 3 x 2

2. Floor Press --- 9 x 3 @ 50%

3A. SSB JM Press --- 3 x 8 @ 100/115/120
3B. Bent Over Row --- 3 x 12 @ 186/201/201
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