|
Database  |
Training Log: Murph |
Post Reply 
|
Page 123 4> |
| Author | |
The_Murph 
Senior Member 
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
 Post Options
 Thanks(0)
 Quote Reply
 Topic: Training Log: MurphPosted: 2/28/11 at 10:54am |
|
Haven't kept up with my log for awhile so I just thought i'd start a new one I'm currently 6'5 325 getting back into shape pretty well pretty excited about the upcoming season. some goals for this year Braemar 40' (38'2) Open 52' (48ish) Hw 30' (26'10) Lw 65' (60'1) HH 85' (79) LH 108'(102') Sheaf 28' (22') WOB 14' (12') Hang Clean 350 (315x2) Split Jerk 350 (305x2) Snatch 225 (185) Front Squat 365 (285ish haven't done alot of these but recent Car accident will keep me from heavy back squats for awhile) Bench 350 (295x3)
|
|
|
"perfect is the enemy of good"
|
|
 |
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 2/28/11 at 11:00am |
|
Monday Feb 28th Got my new Kettle bell in friday so i figured i'd play around with it for awhile first time doing alot of this stuff all with 70# KB Swings 4x6 (each set = 6 two hands and 12 Alt R & L) 1-arm Snatch 5x3 with release on the last rep of each set Clean and press 5x3 ( 3 presses for each Clean) (open palm presses) 4x6 OH Squat ATG 4x6 Alt. High pull 3x15 hammer winds w/ 20lb Sledge
|
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/01/11 at 11:52am |
|
Tuesday March 1st not alotta time today Tire Strikes w/20lb hammer OH 3x20 RH 2x15 LH 2x15 Tire Flips 3x12 (approx300-350lb tire) not really sure |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/06/11 at 12:57pm |
|
Sunday March 6th Went and did some throwing 20x 25# Ugly Flat Braemar stone most in between 31-33 best of 35ish 12x fronts w/ 16# Flat Stone 42-44 best of 45'9 15 fulls with Open stone Very inconsistent, spin feels like crap my left is hangin in the air too long transfering from the middle to Power position release point is real low, throws varied from 40-47 last one i semi got ahold of it was about 51ish Lwfd Line Drills x 5 Singlesx5 50-52 range Fullsx15 Most around 57-59 range best of 61ish. These Felt like crap too same problem I was hangin in the air too long, gettings off Balance and getting pushed back on my release. need to work out a few kinks before Dublin |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/07/11 at 9:29am |
|
Monday, March 7th 2011. 6a.m. Hang Clean 135x10, 185x8, 205x6, 225x4, 235x4, 245x2, 255x2, 275x1, 285x1 Bench. 135x10, 155x10, 185x8, 205x6, 225x4, 235x4, 245x2, 255x1, 265x1, 205x6, 185x8
|
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/08/11 at 11:06am |
|
Tuesday, March 8th Jerk 135x10, 185x8, 205x6, 225x4, 235x4, 245x4, 255x3, 265x2, 275x2, 285x2,300x1, 315x0 (got weight inches from lock out should have dropped lower and it would have been easy) Front Squat 135x10, 155x8, 185x8, 205x6, 225x4, 235x4, 265x2, 275x2, 285x2, 305x2, 335x1(PR), 225x6, 185x8 SDL 3x8x155 GHR 2x10 bw 2x10 W/35lb plate |
|
|
"perfect is the enemy of good"
|
|
|
|
|
Duncan McCallum
Postaholic 
Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/08/11 at 11:12am |
|
"GHR 2x10 bw 2x10 W/35lb plate" Ewwwwwww....
|
|
|
The man in the arena.
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/08/11 at 11:25am |
|
it wasn't Pleasant
|
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/10/11 at 5:01am |
|
Went and watch Highschool throwers yesterday...throwers in West Texas have fallen off bad... took a few throws 10x Fronts w/12# shot 48-53ish 10x Middle Drills w/12# shot 53-54ish 6xfulls 57-59ish (fulls still dont' feel great hoping to figured a few things out soon) took 3 or 4 fulls in discus actually felt suprisingly good went 165 with a high school disc Don't think today will be as enjoyable weighted plyos coming this afternoon... |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/10/11 at 9:55am |
|
Thursday, March, 10th Squat Jumps Barx4x10 DB Lunge Jumps 4x8 w/ 35s Plyo Push-ups 3x8 Bus Drivers 4x10 Bar Twists 3x10
|
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/10/11 at 10:04am |
|
Also Did Some Stone work in the Shot ring(tryin to get comfortable with my spin again) 22# Braemar X 12 Most around 34-37 best of 39'8 14.5# Braemar X 6 45ish 14.5# Fulls X 15 Most Around 49-52 Best of 55'2 Used the lighter stone trying to feel a little more pop, pick up my arm speed some not to mention the lighter weight made me alot more comfortable in my spin I was leading with my hip hittings good position keeping my weight back and getting my left down quick felt awesome i just hope i can feel the same things with a 16# Rock WOB pulls 70# KB X 10 (these suck bad)
|
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/11/11 at 10:54am |
|
Friday March 11th KB Circut w/70# kettle Try to do these pretty quick keep rest between sets to around 30-45 secs Upright rows 3x12 Swings 3x6 (each set= two-handedx6 and Alt right and leftX 12) Alt. High pull 3x12 Tire strikes 4x10 OH w/20lb sledge |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/14/11 at 10:00am |
|
Monday March 13th Spring Break Took away my spotter and Facilities so I kept it light and Quick, First Game this weekend in Dublin Bench 135x12, 155x12, 185x8, 205x4, 225x2, 205x6, 155x20x2 Bent Over Rows 135x6x4 Straight bar Curls 4x6@95lbs Dips 3x10 KB Cardio |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/20/11 at 9:54am |
|
Had First Game of the year Saturday in Dublin pretty much an up and own day lotsa highs and lows, footwork in the trip was sloppy at best all day fouled abunch of throws but overall pretty decent way to start off the season BS 28# ugly Rock-28-9 OS 16# 49-6 PR HW- 21'4 pretty god awful terrible LW- 60'1 Ties PR and it look bad in the trip so this number should go way up HH- 75ish i think (time to get boots i tried to put some momentum on the ball and kept flying out i feel that after i get comfortable with blades both hammers are gonna go way up) Sheaf 20# 22' ties my 16# PR so i'm pretty happy about this WOB- 12' ties PR with a solid czech weight (no link, similar to a brick) 3rd over all behind Spencer and Quint |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/21/11 at 3:44pm |
|
Monday March 21st Snatch 85x8 95x6 115x4 115x4 125x4 135x2 155x2 175x2 185x1 195x1(PR) 1-arm Barbell snatch 85x3 95x3 115x3 125x1 135x1 140x1(PR) 115x6(video coming soon) Bench 135x10, 155x10, 185x8, 225x4, 235x4, 245x2,265x2, 285x1, 205x8, 185x10 |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/21/11 at 4:04pm |
|
http://www.youtube.com/watch?v=gkFAQD1lrWc thats the Video of the 1 arm snatch 115x6, my video guy couldn't get the damn thing figured out for the PR stuff i |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 3/22/11 at 11:37am |
|
Jerk 135x6, 155x6, 185x6, 225x4, 245x4, 265x2, 275x2, 285x1, 300x1, 320x0 Front Squat 135x8, 185x6, 225x6, 245x4, 265x4, 275x2, 300x2, 315x2, 325x2, 350x1(PR), 225x6, 185x8 Rack Pulls from about the knee 245x8, 335x6, 385x6, 445x2, 535x2, 585x1 http://www.youtube.com/watch?v=pETB7XbSmkQ 350 Front squat PR |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 5/26/11 at 3:52pm |
|
Haven't posted in awhile internets hasn't been working very well
I threw in my second games this year at scarby and as far as I Concerened I only participated in WOB in which I PR'd (13'). After my piss poor performance I decided to wait til September to compete again, so I can dedicate some real time to practice and the weight room. My lifting for the last three weeks has been real high reps, trying to start off right, I my bench sets were 12,12,10,10,8,6 and front squat was 4x12 auxiliary's were pretty basic shoulders, bis, tris and lunges and sldl on lower days. Now I'm in my second phase and this is how it's been so far Wednesday Bench 135x10, 185x8, 205x6, 225x4, 245x4, 265x2, 285x1, 225x6, 205x8 Hammer curls 4x8 Dips4x10 Shoulder raises 4x8 (front, and lateral) Thursday Front squat 135x10, 185x8, 225x8, 275x6, 295x4, 315x2 Sumo DL 245x8, 335x8, 385x6, 425x4, 475x2, 515x1 Bar lunges 4x8 Stretch |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/03/11 at 3:12am |
|
Ok here's what I've been doin in the weight room here lately
Lifting 3 days aweek shooting for Monday, Tuesday, Thursday doesn't alway workout. Monday Bench 8,6,4,4,3,3,2,2,1 Shoulder raises 3x8 front 3x8 lateral Dips 4x10 Curls 4x10 Tbar 4x8 Upright rows 4x8 BTN military 3x6 Not all on the same workout i bench every week and rotate others in Last bench work out was 205x8 245x6 265x4 275x4 285x3 295x3 300x2 305x2 325x0 Tuesdays Front squat 8,6,6,4,4,3,2,1 Dead lifts(heavy) 6,4,4,3,3,2,1,1 Deads (light) 5x5 fast Bar lunges 3x8 GHR 3x8 Do these every week except deads I alt heavy and light Last Front squat 205x8, 225x6, 245x6, 275x4, 295x4, 315x4, 350x3, 385x1(big PR and went easy) should have video up soon Thursday Hang Clean 5x5, 2x2,1 Jerk 6,5,4,4,3,3,2,2,1 Snatch 5x4, 2,1 Various core I jerk every week and alt snatch and clean Last clean workout 5x185 5x225, 5x265, 2x275, 2x310, 0x340 Jerk 185x6, 205x5, 225x4, 245x4, 255x3, 265x3, 275x2, 295x2, 325x1. Snatch 135x4x2, 155x4x2, 165x4,175x2, 195x1 If I have time I try to work in a plyo day(med ball, boxes, sledge hammer strikes, KB etc...) |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/03/11 at 3:42am |
|
5/27/11
LH 20winds both way 12x1turn 85-90ish 8x2turns 90-97ish Broke boots and put it away still frustrated with my hammers, looked at some YouTube videos and I'm gonna go back to the basics and work without blades for awhile LWFD Line Drillsx10 1turnsx10 54-58 Fulls x 15 first 10 were about 58-61ish then I flattened out my orbit and got a little more aggressive the next 5 were all around 65ish best 66+ Tuesday 6/28/11 Braemar 21.5# x 12 all around 36-39 Fronts 16.8# x 10 all around 42-45 Fulls x 10 inconsistent at best 43-49 I'm staying on my left too long and driving off balance talked to Spencer some and I'm gonna break my spin back down to basics |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/05/11 at 12:42am |
|
Hammer practice
25 winds focusing on being long and smooth 8 1winfd still focusing on staying long 15x fulls(2turn) first 8 or so long and smooth was completely absent then I started over really focusing on being smooth and opening up on my release and it made all the difference went from 92-95 to the last 7 all being over 100' best of about 105 |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/05/11 at 12:45am |
|
Hammer practice
25 winds focusing on being long and smooth 8 1winfd still focusing on staying long 15x fulls(2turn) first 8 or so long and smooth was completely absent then I started over really focusing on being smooth and opening up on my release and it made all the difference went from 92-95 to the last 7 all being over 100' best of about 105 |
|
|
"perfect is the enemy of good"
|
|
|
|
|
Duncan McCallum
Postaholic
Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/05/11 at 12:54am |
|
Good on ya...see you at Huntsvegas!
|
|
|
The man in the arena.
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/06/11 at 1:04am |
|
Tuesday July 5th
Bench press 135x12, 225x8, 235x6, 245x6, 265x4, 275x4, 285x3, 300x2 Curls(straight bar) 95x8, 115x6, 115x6 T-bar rows 155x8, 165x8, 180x8 Band press downs 3x20 Med ball upper ploys |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/06/11 at 1:11am |
|
385 front squat PR
http://www.youtube.com/watch? v=TNvnAaH65sc&feature=youtube_gdata_player |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/06/11 at 1:41pm |
|
Wednesday July 6th
Hang clean 185x5, 225x5, 245x5, 275x3, 295x3, 315x2, 325x1(PR), 335x0 (fail) Med ball plyos Plyo push-ups 4x8 Then an hour of 4 on 4 flag football and just for the record I juked someone for the first time in my life granted the kid was 6-5 295 with a double digit 40 time but I shook him non the less ha |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/12/11 at 3:41am |
|
Monday July 11, 2011
Bench 135x10, 225x8, 245x6, 255x6, 275x3, 285x2, 295x2(these didnt feel great I don't think I had enough calories throughout the day) OHP( strict) 135x6, 155x6, 185x4, 225x2(first time ever really doin these) Straight bar curls 3x6 @ 105 T-bar rows 3x8 @ 180 Core Decline plate twists 3x25 w/25# weighted trunk twists 3x8 @ 115 |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/13/11 at 3:09pm |
|
Wednesday July, 13th
Braemar (22#) x 12 all over 35' best of 38-11 Fronts (16.9#) x6 42-44 Fulls x 15 ( still not there off balance, stayin on my left too long, no orbit, etc...) everywhere from 40-47 maybe try throwing in throwing sure and try to slow down and be smooth and actually build up and use some torque. Weights ( forced myself to go nothing crazy) Front squat 135x10, 185x5, 225x5, 245x5, 265x5, 295x5 SLDL 3x8 @ 185 |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/16/11 at 5:11am |
|
The past couple of days I've been doin alot of unorthodox training aka
work... 25 hours Thursday and Friday a majority of which was spent on the end of wrenches, a shovel, and a sledge hammer. Trying to sell this to my boss as overtraining...he doesn't care... Hopefully gonna make it to the gym for some dynamic/core work and possibly some hammer practice |
|
|
"perfect is the enemy of good"
|
|
|
|
|
The_Murph
Senior Member
Joined: 8/13/09 Location: United States Status: Offline Points: 215 |
Post Options
Thanks(0)
Quote Reply
Posted: 7/18/11 at 12:50pm |
|
Monday, July 18th, 2011
Lt. Hammer 20 winds 10 one turns all around 85-88 15 two turns all over 95 best of 101 Tried to add 3rd wind no dice Its a work in progress Snatch 115x3, 115x3, 135x3, 135x3, 155x3, 175x2, 185x2, 205x1(PR) 225x1(PR), 235x0 Clean & Jerk 225x3, 255x3, 275x3,295x1(PR) |
|
|
"perfect is the enemy of good"
|
|
|
|
|
Post Reply
|
Page 123 4> |
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