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TRAINING LOG: Dave Robinson |
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robinson93 
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 Posted: 1/05/12 at 6:36am |
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1.5.2012
Chest day today.
flat bench
barx10x2, 135x10x2, 185x10x2, 225x10x2, 245x10x2
ez bar curls.
85x10x2, 105x10x2, 125x10x2, 145x10x2
push press
135x10x2, 185x5, 225x4, 245x3, 265x1
pull ups
bw-95lbs
10x5
viking press (repurposed silly squat rack thing)
2platesx10x2, 4plx10x2, 4pl+50 x10x2, 6platesx10
accessory work.
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robinson93
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Posted: 1/16/12 at 10:10am |
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1.6.12
Deads 170x10x2, 236x10x2, 260x10x2, 326x10x2, 414x10x2 Prowler(90) six strait pushes, and 4 reverse pulls. |
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robinson93
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Posted: 1/16/12 at 10:24am |
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1.15.2012
First game of the year, Central Florida HG. Had a lot of rest half due to lifting schedule change and half to a sickness but turned around well and felt good for the Game. I had a less than stellar stone at a little over 36 ft . Used a breamer because i suck at the spin. 56wfd I pulled around 33' and 28 was around 63f. hammer was first event today, only got a 83ft pull. Sheaf was unpredictable ended with 30' then tried 33 but failed. Ugly 12:00 on caber then 13 on wob. have some things to work on but that gave me a 2nd overall finish behind Kevin. Let the fun begin. |
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C. Smith
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Top 10 in the USA - '04 -'11 Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6908992 |
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Posted: 1/16/12 at 11:38am |
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robinson93
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Posted: 1/17/12 at 11:50pm |
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1.17.2012 First workout post game.
Squats, set the sides lower and put bungee cords on the next one up to let me know i was getting low enough.
Barx10x2, 134x8x2, 222x8x2, 310x8x2, 360x8x2
front squats,
222x8x2, 234x8x3
prowler
45lbs, 4fowards and 4reverses. The lighter wieght allowed me to move faster, but my legs were feeling useless at the end. plus pushing the prowler at night is fun. sparks everywhere.
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butterbean
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Posted: 1/19/12 at 3:08am |
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awesome
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CLAN DAVE FOREVER!
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robinson93
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Posted: 1/20/12 at 8:27am |
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1.18.2012
Threw Heavy hammer tonight. started throwing a 80% was stiff from squats yesterday. I started opening up my hip on release, do not remember doing this before but it felt natural. I pulled an average of 84' once warmed up with no effort. Tried to force it out over 90' but the opposite happened. going to try to stretch out my orbit and add a little more speed at the top. we will see. need to work on it. |
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robinson93
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Posted: 1/20/12 at 8:34am |
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1.19.2012
chest. barx10x2, 135x8x2, 185x8x2, 225x8x2, 275x8,6,2 pull ups(-80) 10x5 curls, ez bar barx10x2, 85x10x2, 105x10x2, 125x10x2, 145x8x2 push press, 135x5x2, 185x5x2, 205x5x2, 225x5, 245x3 machine chest supported rows 180x10x2, 270x10x2, 320x10x2 accessory work, and sauna |
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robinson93
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Posted: 1/20/12 at 8:39am |
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1.19.2012
pulled out my 16lb sheaf and played the game of threes. got stuck around 32' legs where out of time so i never made 32' enough times in a row to increase. overall not a bad day. |
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robinson93
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Posted: 1/20/12 at 9:03am |
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1.20.2012
About 45 degrees out so i started with a good paced walk around the block to warm up. deads 165x10x2, 260x8x2, 348x8x2, 436x8x2, 502x4x2 cleans 170x5x2, 192x5x2, 231x5x2 jump deads 231x8x5 cg shrugs 200x10x2, 290x10x2, 380x10x2 Skyrim 4hrs |
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robinson93
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Posted: 1/23/12 at 11:04pm |
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1.22.12
Throwing in the rain. Started with 28 wfd and threw for about an hour. Trying to work on timming. nothing stellar in distance but started to feel good. when i speed up to fast my low point is still ending up to the right side of the trig instead of the back. I am trying to find a way to add more speed without overprocessing my brain and letting the weight get ahead of me. Next I threw heavy hammer which is starting to feel right. I have learned to point my toes out rather than straight, this seems to make me more stable and I am trying to catch the speed from the back rather than try to pull it. this is resulting in some good pulls my last three were at 86-87 ft uphill. this is great for a person with a 89'10" PR. lost the sun so had to quit but was a good session.
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robinson93
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Posted: 1/23/12 at 11:10pm |
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1.23.12 Shoulder day,
push press.
barx15x2, 135x8x2, 155x8x2, 185x8x2, 205x6,4
pull ups(-90)
10x4
EZ bar Curls
85x10x2, 105x10, 125x8x2, 135x8, 155x8
viking press
90x8x2, 180x8x2, 230x8x2, 270x4
chest supported rows, light and fast
180x15x2, 270x15x2
accessory work
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robinson93
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Posted: 1/24/12 at 10:31pm |
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1.24.12
Started of with a brisk walk round the neighborhood to warm up the legs
Squat Day,
134x8x2, 200x8x2, 290x8x2, 360x8x2, 370x4
Front Squat
290x4x4 prowler-45
6 pushes and 6 pulls.
back was still sore at the begining so this felt heavy but its in the books.
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robinson93
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Posted: 1/31/12 at 11:09pm |
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1.30.2012
back from a long weakend in florida, got in late so I am a little tired.
Shoulder day
Semi strict push press
135x8x2, 155x8x2, 185x8x2, 195x8
ez bar curls
85x8x2, 105x8x2, 125x8x2, 145x8x2
pull ups(-90)
10x5
worked on some hip snatches, form mostly movement still doesnt feel good.
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robinson93
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Posted: 1/31/12 at 11:14pm |
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1.31.2012
Squats
Front squats
135x8x2, 222x8x2, 288x8x2, 310x6
took 310 and put on purple bands on for reverses then did 5 sets working on speed and toe activation.
Prowler,
5 pull and 5 reverse pulls w/ 78lbs
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C. Smith
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Top 10 in the USA - '04 -'11 Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6908992 |
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Posted: 2/01/12 at 12:47am |
?? |
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robinson93
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Posted: 2/03/12 at 2:48am |
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Craig, that just means thad I push the concentric as much as I can plus I drive until I am on my toes or even jump slightly. I have been plagued with small calves and working this and jump deads has been (at least mentaly) helping my wieght for hight and distance where calf exersizes do not reap much reward. I naturally am inclined to walk on my heels rather than my toes so when I turn in the box I end up planting that heel to much during a rotation. 2-1-2012
flat bench
135x8x2, 185x8x2, 225x8x2, 245x8, 255x8
DB Curls
60x10x5
chest supported T bar rows, speed
45x8x2, 90x8x2, 115x8x2, 135x8x4
3in foam bench
275x5, 285x5x3
decline bench for fun
225x8x5
+accessory work
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robinson93
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Posted: 2/03/12 at 11:59am |
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2.3.12
deads 170x8x3, 260x8x2, 348x8x2, 440x8x2 sumo deads 348x6x6 havent done these in years started to do them for fun, I did these pausing on the floor then pulling mostly with the hips, they feel like a jump rather than a dead. think i will add these at random. did some hang snatches with 135. still working with form. want them to feel mechanical before i add more weight or i will just upright row and press it small session but i feel good, hope to do some throwing this weekend. |
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robinson93
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Posted: 2/07/12 at 2:24am |
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1.5.2012
Got to the field for some throwing. Stone went normal, 17.6 lb stone. I breamered around 34' avg. got to some spin, trying to learn how to get into the power position from the rotation. that hurts the brain. only got out to about 37'. hate that event. Next threw some HWFD. started doing one spins working on the final pull, worked up to 28' then went to a two spin pulled up to 32'. Timming needs pulled in to add the same pull i get from one spins. Did some Lwfd put up to about 62' nothing special, feels to light to drive hard with. Heavy Hammer was next. This is really starting to feel natural instead of chaotic. stretched out to 89' still cant break 90', soon though.
went to throw light but then i realized both middle fingers missing a bunch of skin and pussed out.
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robinson93
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Posted: 2/07/12 at 2:25am |
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1.6.2012 Did a little Shoulder work. Still sore from yesterday. Bought a foam roller to see what all the hype is about, little akward to use but did limber me up. Push Press 135x8x2, 185x8x2, 205x8x2, 225x6x2 Pull ups(-90) 10x5 Ez bar curls 85x8, 105x8, 135x8, 155x8, 175x8. Accessory work , light day |
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robinson93
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Posted: 2/07/12 at 10:54pm |
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1.7.2012 Front Squats 134x8x2, 222x4, 290x4, 320x6, 245x8x4 Half squats. 380x4, 465x4x3 Reverses 465+purple bands x 4x2 Todays Whine Lower shortened my workout. Workouts have been taxing on my back and stabilizer groups this is my last week of 8’s. Think I’m going to rework this plan a little. I based this off of the acclamation phase of the Juggernaut system by just repeating that phase for four weeks. I was trained for the first part of my life by farm work and bodybuilding books. We had no track and field to speak of but the highland games have taught me a new standard of training. The problem is I have ended up with adequate main muscle development but my auxileries suck. The Legs love to work and usually do not tire during a workout, but my stabilizers tire fast under constant stress and I have been watching my workouts dwindle because the back is exhausted. I have purchased a 10mm belt after a forum post, I hope this helps. I either do not wear a belt or I use a nylon excersize belt when training never tried heavier. I have a problem were as soon as I but on a belt I push my abb muscles out against the belt rather than keep them pulled in to support the spine. This is the reason I usually do not wear a belt for deads. I am stuck between working muscle groups to a “pump” which my brain says is a good workout and the new techniques I have learned in training for the games where I may leave sore but not exhausted. For some reason my brain thinks if I still have energy I should use it. I need to find a groove where I am working hard enough to see new growth but I do not feel tired and stiff going into the next workout. |
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butterbean
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Posted: 2/08/12 at 1:09am |
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rock n roll
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CLAN DAVE FOREVER!
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robinson93
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Posted: 2/08/12 at 10:40pm |
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1.8.2012
Active Rest Day
Played the game of threes with the sheaf, used a 16 lb bag. after a few warmups i started at 30ft then worked up to 34, by then it was getting dark and could only tell i was close is if it hit the bar. overall spent about an hour and a half out there, not a bad night. Still turning my shoulder to look at the bar and washing myself out. need to work on that.
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robinson93
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Posted: 2/09/12 at 10:13pm |
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1.9.2012
Chest Day
flat bench
135x8x2, 185x8x2, 225x5, 275x5, 295x8, 275x8x2
close grip
225x8x4
bent over rows
135x8x2, 185x8x2, 225x8x2, 245x8, 275x6x2, 295x6
cleans
225x3x2, 245x3x2
close grip shrugs
225x10x2, 315x10x2
not a bad day felt pretty goog on the bench and the cleans
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butterbean
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Posted: 2/10/12 at 12:59am |
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Need to lay off the beer...
*washing yourself on the sheaf* What will the neighbors think doc....lol |
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CLAN DAVE FOREVER!
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Tim P
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Posted: 2/10/12 at 1:44am |
Coulda been words from my own mouf. But it's been a pleasant surprise to see results with less "effort" i.e. hours in the gym. It was hard to wrap my head around not being drenched in sweat at the end of a day. But yeah, I am in the same boat, albeit a much smaller boat...maybe a canoe..... Dont know whose log it was that I saw it on, but Palloff presses are my new favorite plaything. One-legged Palloffs=  |
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"What's the matter boy? you got ants in your pants?
No Ma'am...hot steel balls!" Jerry Clower |
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robinson93
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Posted: 2/13/12 at 10:37pm |
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Small world Tim, I will look into these one-legged Palloffs. Did a little trowing this weekend up in tennesse, Nothing great, hit solid numbers all day but throwing the 56 WFD for well over an hour sure crimped the rest of my day. Overall a good session albiet in the 30 degree range. 1.13.2012
Chest
Flat bench
135X10x2, 225x5x2, 275x3x2, 295x1, 315x1, 335x1, 355x1, 375x1(PR), 315X5x2
chest supported rows
90lbx10x4, for speed, 90lbx10x2, 100x10x2, 115x10x2
3in foam bench,
225x10,9,8,7, 245x6,5, 275x4,3, 295x2,1
ez bar curls
85x8x2, 135x8x2, 155x8, 175x6.
I have not thrown more than 295 on a bar in like six months, did not think i would get above 325 on the bench. I believe now in this perentage range training i got to 375 and it felt like 325 six months ago. Time to reassess the percentages and start either fives or six rep sessions.
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robinson93
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Posted: 2/18/12 at 3:04pm |
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1.14.2012
Squat Day, felt sluggish but got through the fun stuff.
Front Squats
135x8x2, 200x5x2, 290x5x2, 320x5x2, 330x5
reverses with purple bands
290x8x2. 380x8x4
prowler push uphill/pull backwards downhill
2times with 78
2 times with 45
going to take a couple days off and stretch alot and maybe some light throwing before I start my next phase. Lower back is stiff constantly, been only giving it about one days rest per week. plus I can't lay flat on my back without the muscle in the center of my back cramping .
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Duncan McCallum
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Skinny Crossfitter Joined: 12/07/07 Location: United States Status: Offline Points: 4761 |
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Posted: 2/19/12 at 12:48am |
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It's because you are so big and well-grown.
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The truth is, you're the weak, and I'm the tyranny of evil men. But I'm trying, Ringo. I'm trying real hard...
heavyathleticsnutrition.com warriorsciences.com strongergrip.com HYLETE |
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mthompson33
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Posted: 2/19/12 at 7:44am |
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Get a softball or lacrosse ball and work out the trigger points on you lower back. This will work wonders.
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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robinson93 wrote: