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Training Log: Northern Thrower

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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/11 at 10:55pm
That link above isn't going to work. Anyone that wants can either go to my youtube channel(just search dannyautrey on youtube) or the NASGAWEB Whiteboard in this section to see the vid... if you care... which is probably no one. lol
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Post Options Post Options   Thanks (1) Thanks(1)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/11 at 10:57pm
Link fixed.


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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/11 at 11:00pm
repped... Clap
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/11 at 9:30pm
Knee Rehab Workout #2
 
Stationary bike- 20 min
Leg Press- 3x10@200 with both legs, then each leg seperately
Straight leg raises- 3x15
TKE- 3x15
 
Notes:
 
Felt good, for the most part. I have a little bit of popping at times. It doesn't have me overly concerned, since it's not really painful.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/11 at 1:06pm
Had a shittacular DE  bench day. I just didnt have any steam. Probably because i tried to make a baby preworkout....
 
 
DE bench
 
 
JM Press
 
3x10
 
Tri Pushdown
 
4x10
 
front raises
 
4x10
 
lateral raises
 
2x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/11 at 1:39pm
ME Bench

Warmups

Floor press v double choked mini band + 44chain

1x10@135
1x10@185
1x6@225
1x5@245
1x2@275
1x1@295
1x0@315
1x1@315 PR
3x1@295

Bent over rows

5x10@225

Close grip incline bench

1x5@135
3x5@225

DB Bench

1x10@100
1x6@100
2x5@80

Face pulls

5x12


First time doin that particular set up on floor press, but I missed that same weight without the chain 8 weeks ago, so PR it is.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/11 at 9:45pm
Boom!  PR!
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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/11 at 2:21pm
Boom!
 
Knee Rehab
 
20minute stationary bike
Stretching
Leg press - 3x12 each leg and both legs
TKE- 4x20
SQUATS!!! 1x5@135, 3x5@225
RDL - 2x10
 
Feelin good, yall. I wasn't gonna squat, but there was a group of four bro bros in one of the racks making a total mockery of the lift. I decided that someone had to please the gods of the squat rack, so I slid under a bar. Depth was good, pain was there, but tolerable. I think I'm back! Next week, 245x3x5.. Baby steps.
 
Now, its NSAIDs and RICE.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/11 at 3:05pm
DE Bench
Warmup stuff
 
Speedy Bench vs mini band
 
Bent over row, wide grip, pulled to xyphoid process
1x6@135, 155, 175, 195, 215, 225
 
Press
 
OH Lockouts
2x5
1x4
 
Front raise
4x10
 
Face pulls
5x12
 
Lesson to be learned here... I have a weak press. Fresh, I'm doubting I'm good for 205. Just goes to show ya, kids, benching does almost zilch for oh strength. I can lay down and bench 365 at any given time, but I can't press 60% of that.
 
 
 
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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/11 at 8:24pm
Knee is feeling good. Based on that, I will squat again Friday, along with the rest of my rehab stuff. If that goes well, and I don't  swell up, I will continue to squat 2x per week for the next 5 weeks, then take a reload week for all of my lifts before I undergo a 6 week meet prep for my meet on March 24. Hopefully, my last heavy squat workout will involve somewhere close to 5 wheels and my last deadlift starts with a 6.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 12/29/11 at 12:35am
So true on the women's press carryover to OHP.  Although the opposite is most certainly true. 

Glad to hear the knee feels good!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 12/30/11 at 4:29pm
Knee hab
Bike-10 min
TKE-3x15
Squat!- 1x5@225, 3x5@235
 
Ohhh yeah, feels good. Almost 0 pain during the squats.
 
Session was short, cuz I work for 12 hrs 7 days at a time..
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/12 at 4:54pm
ME Bench
Warmups
 
1 board bench(+44lb chain)
2x1@355 PR stuff
 
Bent over rows
 
Floor Press
 
Close Grip Incline Bench
 
Face Pulls
4x15
 
Felt good. 355 felt good in my hands. I might have gone for 365 had I not just worked for 12hrs. Either way, holding 400lbs in my hands is nice, and doesn't feel heavy at all, really.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/12 at 7:08am
Updating with last night's session.

KNEE REHAB
 
warmups
 
Stationary Bike- 20 MIN
Squats
 
Leg Press
3x15@ whatever
 
TKE
3x20
 
Knee is feeling good during the squats, but still not 100%. It's coming back, though. There is still a noticeable difference between my right and left legs as far as muscle activation.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/12 at 4:58pm
Missed my Wednesday DE Bench session. I rage!

Tonight:
Knee Rehab

10 minutes stationary bike

Squat
2x10@135
1x5@225
3x5@255

Single Leg Press
300ish x 4x12

TKE
3x20

20 minutes stationary bike

Knee was good in the presses and squats. For some reason, the front part of my knee hurts a little during biking, but not during lifting.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/12 at 2:38pm
ME Bench

warmings up

Full range + 44lb chain
1x10@135
1x10@185
1x6@225
1x5@245
1x3@275
1x2@295
1x1@315
1x1@335
1x1@345 10lb pr yay!
1x0@355
2x2@335

Bent over row
2x10@225
2x10@275

Press
1x6@135
3x4@165

DB Bench
5x5@110

Front Raise
3x10@40

raaaawwwwwwr!!!!
No vids today, but I did unrack these heckers myself.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/12 at 2:39pm
lol at the censor changing that to heckers
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/12 at 4:08pm
Knee hab
Elliptical hurts less than bike- 10 minutes
 
Squat
 
Single Leg Press
 
Didn't have time for anything else cuz I'm now training one of the football players I coached this summer.
 
Does anyone think it's a bad idea or too early to have some ART done to break up scar tissue around the knee and some clean up in my quad?
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/12 at 6:32pm
DE Bench

Warmup/foam roll

Speed Bench vs mini

1x10@135
1x5@185
8x3@185

BEnt over row

3x10@185

Incline close grip bench
4x5@225

Seated OH tricep extensions

3x10

Cable press downs

3x10

Lat Pulldowns

4x10

Face pull

5x12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/12 at 10:27am
Apparently I set a PR a few weeks ago, and didn't know about it until the other day. Hit a home run and knocked my wife up. Found out on my birthday, so that was kinda cool. This will be our first child and I'm pretty thrilled about it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/12 at 12:19pm
Congrats!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/12 at 12:16pm
Feelin fatigued today, so only did my squats and 10 minutes on the elliptical. Did 3x5@275. 2 more weeks of this and ill be ready for a week off, then into a very abbreviated meet prep for 3/24
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/12 at 12:17pm
Thanks Craig.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/12 at 2:34pm
ME Bench

Warming ups

Floor press v double choked mini

1x10@135
1x10@185
1x5@225
1x5@245
1x3@275
1x2@295
1x1@315
1x1@325
1x1@335 30lb PR!!!

DB bench

1x5@100
1x5@120
1x4@140
1x9@120

Incline Bench

2x5@225
 
Somewhat rushed on this workout. Got up late, and I work tonight. No big deal, though. I got the work in and set a PR, fueled by the rage of GB playing horrible football and losing. Old PR is roughly 8 weeks old, which seems to be par for the course lately. Since I've started using the Westside method, I've been increasing in strength on an 8 week schedule. I'm pleased, and hopefully this helps with my throwing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/12 at 2:25pm
Knee has some swelling and some pressure in the same area as the initial injury. Not thrilled about that. I think I'll take it easy tomorrow.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/18/12 at 10:38pm
DE Bench

Warmups, in the literal sense of the word. It was a high of -11*F today

Speedy Bench vs Mini Band
8x3@185

Press
3x5@165

Bent Over row
3x10@225

Front Raise
1x10@40
1x10@60
1x10@40

Face Pulls
3x10

Was good enough for a work day and training a young guy how to Squat/bench/deadlift.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/12 at 3:38pm
Trying to get the Squat back
 
Warmup/foam roll
 
Squat
 
Single Leg press
 
Treated the squats like speed squats. They felt good, with only a slight amount of knee pain.
 
My trainee(14 years old, 6' 170) is coming along. He did 5x5@115 on squats today. His depth isn't there, but I think that will come with increased hamstring strength in the future.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/12 at 2:44am
As I set here, thinking about my future in training, I wonder what it will be like. How hard is it going to be to maintain a consistant training schedule with a newborn around? Will I still be able to accomplish my life strength goals?
I think it's important for me to continue. I certainly don't ever want my kid to feel neglected because I'm in the gym. That's really my only fear, in the matter. Hopefully I can raise them to see my training for what it really is, and not as something selfish that I spend my time on.
Sons always idolize their fathers' strength. In many cases, it is almost mythical to them. How often do you remember arguing with your friends about whose dad was stronger? I want to be the strongest of all dads. As boys get older, they often challenge themselves to be as strong as their father. Hopefully I can give him something to work for and be proud of.
For my girl, I want to be strong. I want her to know that I can protect her from anyone and anything. Yes, I do want to be the intimidating father that she brings boys home to. I want to be a good example of they type of man that she wants to marry.
In my future, I'll have to have a whole different type of strength than what I've been building. I'm now going to have to carry the entire world of at least one individual. I look forward to the challenge.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/12 at 3:42am
You will still have plenty of time to train, but there will be decisions based on time with the family.  I had to make them many years ago (and continue to make them currently as mine are 10 and 11 now), and I don't regret adjusting my schedule or missing a highland game one bit. 

I'm amazed by the guys that have young ones and still do 20 games per year and train 4-5 times per week, as I know I couldn't and wouldn't want to do it. 

Good luck!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/12 at 7:00am
I think it definitely takes sacrifices, and it can be difficult.  That's why my alarm goes off at 4:30 am each morning; not because I want to go lift then, but I know that it's the only time I can go if I want to spend time with my family after work.  By lifting before work, I know that I won't miss anytime with my family.  

Just an example.  You'll know what to do.
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