|
Database  |
TRAINING LOG: JIM G |
Post Reply 
|
Page 123> |
| Author | |
jimdeg73 
Groupie 
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
 Post Options
 Thanks(0)
 Quote Reply
 Topic: TRAINING LOG: JIM GPosted: 3/29/10 at 10:25am |
|
Alright just starting a new program will see how it works.
Background 30 years old, Previous Football and Track Thrower in College. Been Throwing Highland Games since July 2009. Here is the lifting plan I intend to Follow. Comments and suggestions to improve it are welcome. Program 3 Days a week 1 mile run to warm up Reps on main lifts indicated by *: Week 1; 3x5 Week 2; 6,4,3 Week 3; 3x3 then start over. 1st Workout *Hang Cleans *Squats Snatch Caber specific exercise, Would like suggestions *Dead lifts/high pulls 2nd Workout more of a speed day *Bench *Push Press *Incline Speed Cleans Core blaster (Twisting Squat) 3rd Workout (this one will vary a lot) Arms Triceps/Biceps Lat pulls Various Abs various plyos Throw at least once a week most likely between workout 2 and 3. event will vary. Anything missing? |
|
 |
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/29/10 at 10:34am |
|
Week 1 Workout 1
1 Mile warm up run Hang Cleans 5x235, 5,245, 5x255 Squats 5x325, 5x335, 5x345 Snatch 5x 135, 5x145, 5x145 Tried cheater Upright rows for caber took them above head 10x95, 10x105, 10x105 High pulls, not quite sure how high these should be taken to. 5x235, 5x255, 5x265 |
|
|
|
|
thegnome
Postaholic 
Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/29/10 at 1:40pm |
|
Welcome to the training logs! Nice work man.
|
|
|
Andrew G
Vada a bordo CAZZO!!!! |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/31/10 at 9:36am |
|
Week 1 Workout 2
Barbell Bench 215x5, 225x5, 235x5 Push press (went to heavy to start on this) 185x5, 195x5, 195x4 Speed Clean and Jerk 145x10, 145x10, 145x10 Jump Squats on smith machine 145x10, 145x10, 145x10 Core Blasters 145x10 145x10 Alternating Arm Incline press on Hammer Strength machine 90x5, 100x5, 100x5 I think next week I'm going to swap workout 3 and 2 Legs need a little more time to recover from workout 1. |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/03/10 at 1:23am |
|
Week 1 Workout 3 (the light day)
1 mile run Barbell curls 105x10, 115x10, 115x10 Dumbbell curls 45x10, 50,x10,50x10 Tricep extensions (cable machine) 200x10, 200x10, 200x10 Overhead Dumbbell Tricep extension 45x10, 45x10, 45x10 Rotator cuff sets Lat pulls 210x10, 210x10, 210x10 Dot drill 3 sets 20 Box Jumps 3 ft box (need a higher box) 3 sets 10 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/05/10 at 9:49am |
|
Week 2 Workout 1
1 mile run Hang Cleans 6x245, 4x265, 2x275 Squats 6x345, 4x365, 2x375 Snatch 5x145, 5x155, 5x155 Caber Cleans 5x 145, 5x155 5x155 Dead lifts 6x345, 4x365, 2x375 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/06/10 at 9:58am |
|
Throwing day
Sheaf and Hammer 25 sheaf throws over 25ft bar missed 5 some just made it over, some were way over 10x 16lb hammer winds triad to get at least 5-6 rotations on each with proper hip movement 8x 22lb hammer throws all about 70ft wasn't trying to throw far here just trying to get the movement. I've got along way to go with this one. |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/07/10 at 3:14am |
|
Week2 Workout 2
1 mile run 10 Pullups Lat Pulls 10x200, 10x210, 10x210 Skull Crushers/close grip bench 10x95, 10x95, 10x95 barbell curls 10x95, 10x105 10x105 kettle ball swings 10x52lb ball 3 sets Ab cycle 20x 3 sets 25 situps no Plyos today |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/09/10 at 3:51am |
|
Week2 Workout3
1 mile run push press 185x6 210x4 235x1 missed the last rep Barbell bench 235x6 245x4 255x2 1 negative Speed clean and jerk 165x8 165x7 165 x7 These wore me out Jump Squats 145x10 165x10 165x10 Alternating Arm Incline press on Hammer Strength machine 6x 90 4x105 4x115 2x 125 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/13/10 at 11:20am |
|
Week3 Workout 1
10 min Bike warm up Hang Clean 3x255 3x270 2x285 Form sucked Squat 3x345 3x365 3x375 Snatch 5x 145 5x155 5x155 Caber Cleans 5x195 5x195 5x195 Dead lift 3x375 3x395 3x415 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 4/26/10 at 9:40am |
|
Week4 Workout 1
Pressed for time today and coming off a tweaked knee 6 min run to warm up Hang Clean 5x245 5x255 4x265 1x265 Squat 5x345 5x355 5x365 Snatch 5x145 5x145 Dead Lift 5x345 5x365 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/02/10 at 7:18am |
|
Throw day on tuesday.
56lb WFD 15 throws hitting around 30ft 28lb WFD 15 throws averaging 60ft 16lb hammer throw 15 throws in the 90s a couple over a hundred |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/02/10 at 7:24am |
|
Throw day Sunday
Sheaf toss 15 throws 16lb stone 8 standing, 10 full glides averaging 40ft 56lb WFD 10 throws last 4 at about 30ft 28lb WFD 10 throws 2 at 64ft, rest about 60ft 16lb Hammer 8 throws a couple in the 90s 22 lb hammer 5 throws in the 70s, I was completely tired at this point |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/04/10 at 7:54am |
|
Last lift before Savannah Hang Cleans 235x5 235x5 235x5 Bench pyramid up to 235 Squats 315x5, 315x5, 315+chainsx5 dead lift 325x5, 415x5
|
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/10/10 at 12:47pm |
|
Week6 Work Out 1
Bench 190x8 200x6 220x4 250x2(missed 2nd) 260x1(missed) 220x4 Hang Cleans 245x6 255x4 265x2 275x1 (missed) Squat 345x6 375x4 395x2 Snatch 5x135 4x155 Dead Lift 6x375 4x420 2x460 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/13/10 at 11:49pm |
|
week6 Work Out 2
20 min cardio pull ups 10 lat pulls 10x200 10x210 10x220 Dips 3 sets 10 Tricep extensions 3 sets 90x10 dumbbell curls 3 sets 45x10 box jumps 3ft box 3 sets of 10 holding 15lb dumbbells |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/17/10 at 1:10pm |
|
Week7 Workout 3
1 mile run Bench 190x8 200x6 220x4 240x3 250x2 260x1 235x4 Hang cleans 255x3 265x2 275x1 Dead Lifts 395x3 455x3 505x3 Back deloader 135x10 135x10 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/22/10 at 5:08am |
|
Throw day
Standing throws 16lb 10 throw best were 37'+ Open Stone 16lb 6 throws 40' 56lb WFD 10 throws 2 over 30' 28lb WFD 15 throws a couple over 65' one at 68' pretty pumped about this 16lb hammer 7 throws couple in the 90's Sheaf 8 throws |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/26/10 at 12:55pm |
|
Week 8 Workout one
Was pretty drained today so I didn't get much done 1 mile run Bench 200x8 210x6 230x4 250x3failed 260x2 failed Hang Cleans 235x5 245x5 255x5 Back deloader 135x10 135x10 135x10 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/26/10 at 1:01pm |
|
Week8 workout 2
Snatch 145x5 155x5 165x5 Dead Lifts 400x5 400x5 400x4 Overhead squats with slosh pipe about 60lbs 3 sets of 10 tricep extensions 45lbs 3 sets 10 Arm curls 60 lbs 3 set 10 Stair jumps 3 sets of 10 |
|
|
|
|
Duncan McCallum
Postaholic
Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/26/10 at 7:29pm |
|
Slosh pipe...those things are a pain in the a$$. Good on ya for working with one.
|
|
|
The man in the arena.
|
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/30/10 at 12:32pm |
|
WEEK 8 WORKOUT 3
Jerks 195x5 205x5 215x4 Push Press 145x5 145x5 145x5 single are dumbell clean and press 60x10 70x5 Abs 3sets of 20 crunches 3 sets 10 scissor kicks 3 sets ten leg and body lifts. 2 games of basketball |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 6/02/10 at 9:22am |
|
Throwing day
20 Sheaf tosses 17lb sheaf Hammer Drills 10 sets of winds no spikes 8 sets of stepping winds forward Stone 10 Braemer throws 15 full glides |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 6/15/10 at 12:40pm |
|
Week 9 workout 1
Bench 200x8 210x6 230x4 250x3failed 260x2 failed 235x4 Hang Cleans 255x3 265x3 275x1 Squats 320x3 340x3 370x3 Rows 200x10 275x10 305x4 Abdominals with medicine ball 20 reps |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 6/15/10 at 12:42pm |
|
Throw day
focused on keeping arm long and in line with shoulders Heavy Weight for distance 10 throws 32ft was the farthest Light Weight for distance 20 throws 65ft was the farthest all throws over 60ft. need to accelerate to trig after last turn. |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 6/21/10 at 1:24pm |
|
Work has been crazy the last few weeks and messed up my schedule
WEEK 10 1 mile run warm up Stretch Hang Cleans concentrating on form with less weight 225x5 225x5 225x5 Snatchs 135x5 155x5 155x5 Dead lifts 355x5 395x5 420 x4 back deloader 90x10 90x10 90x10 hammer abs 3 sets of 10 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/12/10 at 9:28am |
|
Between work and pulling a back muscle between my shoulder blades my
lifting has gone to crap. Going to start again today with the following in mind. Hopefully I'll get 5 good weeks of lifting before my next comp. Program 3 Days a week 1 mile run to warm up Reps on main lifts indicated by *: Week 1; 2x5 Week 2; 5,3,2 Week 3; 6x1 then start over. Monday *Hang Cleans *Snatch Bench squats *Dead lifts/high pulls Tuesday Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Wednesday *Jump Squats *Clean and jerks speed *Push Press Kettle swings Core blaster (Twisting Squat) Plyos Friday Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Various Abs Throw twice a week 3 events a session as a goal at least once. |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/13/10 at 8:44am |
|
Monday 12 Jul
Taking it slow and easy to check my back. 1 mile warm up stretch hang cleans 235x5 235x5 Snatch 145x5 145x5 Bench 190x8 200x6 220x4 240x3 250x2 260xfailed 220x4 Squat 325x5 325x5 325x5 Deadlifts 365x5 405x5 |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/14/10 at 9:16am |
|
13 Jul
Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Abs various |
|
|
|
|
jimdeg73
Groupie
Joined: 12/21/09 Location: United States Status: Offline Points: 149 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/14/10 at 12:17pm |
|
14 Jul 2010
1 mile warm up Push Press 165x5 185x5 195x5 Speed Clean and Jerk 155x5 175x5 185x5 Core Blasters 145x10 145x10 145x10 Plyos Box jumps 4 ft box timed 1 min dot drills 30 sec alternating 21 reps each way. |
|
|
|
|
Post Reply
|
Page 123> |
Tweet
|
| Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |
Topic Options