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TRAINING LOG: Andrew |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/7/2017
DE Lower PLYO --- Single leg box jump, 2 leg catch --- 4 x 2 each leg 1. Hang snatch --- 152 x 2/ 176 x 1...... 2. DE Box Squat @ 55% --- 15 x 2 @ 235 (completed in 9:03) 3. DE DL @ 55% --- 15 x 1 @ 255 (alternate sumo and conv, completed in 3:09) 4A. Single Leg Squat with band behind knee --- 3 x 6 each 4B. Hamsting curls/slides --- 3 x 6 4C. RKC plank --- 3 x 15 count Snatches were just straight up bad. Warmed up to quick and took too big of jumps. I am really horrible at them currently. I took a multiple year hiatus and am still working them back. I need to realize that I need to take smaller jumps and get a little more volume in. I was going for a double and missed the second rep, can't remember the last time I missed a rep in training. O well, on the next! |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/8/2017
RE Upper 1A. Bench @ 55-65% --- 4 x 6 @ 65% (205) 1B. Band Pullaparts --- 9 x 15 2A. Close Grip Foam Roller Bench --- x 5 @ 235/235/245/255/260 2B. Pendlay Rows --- x 10 @ 165/175/175/180 3A. Front Raise --- 4 x 12 w/ 15 kg bumper plate 3B. Pallof Press --- 4 x 10 each side |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/9/2017
WOB 1. Water Bottle Drill x 3 2. Full throw x 3 3. Full throw w/ light weight x 5 LWFD 1. Line drills 2. LWFD x 7 Just messing around w/ the light weight for WOB. Felt like it made me focus on timing a little more.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/10/17
ME Lower PLYO - Single leg broad jump, 2 leg catch --- 3 x 1 per leg --- TEST 2 leg broad Jump = 84" 1A. Squat w/ suit bottoms 350 x 5 --- suit bottom ripped... just a debacle... 1B. Straight arm lat pull down --- 5 x 12 2A. SSB GM's --- x 8 @ 95/100/105/110/115 2B. TKE's --- 5 x 12 each Kind of a disaster. I wanted to rotate in a movement with a minimal overload. I have a bunch of powerlifting gear left over. I thought I would have some thing that would fit easily. I guess I had forgotten how much of a pain gear was. I couldn't get anything to fit that would easily allow me to get depth. Tossed on a suit that was basically a singlet... I could hit full depth easily with out weight. First set, the crotch ripped. So I've scrapped that movement. I spent forever wasting time on that, so I had to cut down and jet through the accessories.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/11/2017
ME Upper 1A. Close Grip w/ 2 count pause 230 x 5 240 x 5 1B. Band Pullaparts --- 9 x 15 2A. Pushups --- 9 x 10, 1 x 5 2B. Band Rows --- 5 x 12 3A. Band Tri Ext's --- 4 x 12 3B. Shrugs, pinch gripping bumper plates --- 25 kg bumper 3 x 8 3C. 1/2 kneeling vertical Pallof press --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/13/2017
DE Lower PLYO --- single leg box jump, 2 leg catch --- 4 x 2 jumps/leg 1. Hang Snatch --- 4 x 1 @ 162/172/176/181 2. DE Squat (13.5" box, straight bar) --- 12 x 2 @ 60% (260), completed in 7:34 3. DE DL (alternate sumo and conventional) --- 12 x 1 @ 60% (276), completed in 2:37 I was pretty worn out on this day. Cut it at this.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/15/2017
DE Bench 1. DE Bench --- 15 x 3 @ 45% (145), completed in 6:28 2A. 1 1/2 Bench --- 5 x 5 @ 145/155/165/175/180 2B. Band Pullapart (diagonal) --- 5 x 8 each direction 3A. Bent Over Rows x 10 @ 176/186/191/196 3B. Lateral Raises --- 4 x 12 3C. Pallof Press --- 4 x 10 each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/16/2017
ME Lower PLYO --- Single leg, 2 consecutive 'broad' jumps w/ same leg --- 2 x 2 each leg 1A. Conventional Deadlift, plates elevated 1.5" 365 x 5 410 x 5 https://youtu.be/lcOOF-B7bpM ... any one know how to embed videos? 1B. TKE's --- 5 x 10 each 2A. SSB, 3 count eccentric piston/bodybuilding style squat --- 5 x 5 @ 165/170/175/180/185 2B. Single leg barbell RDL --- 4 x 8 e @ 65/65/70/70 3A. Band Pull through's --- 3 x 15 3B. 1/2 Kneeling vertical Pallof press --- 3 x 12 each side Left hips too high on DL. Need to get better about taping things so I can pick things like this up.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/18/2017
ME Upper 1A. Reactive SlingShot Bench 265 x 5 280 x 5 285 x 5 1B. Band Facepulls --- 6 x 15 2A. Pushups --- 6 x 12 2B. Rows w/ WOB (56#) --- 3 x 15 3A. Shrugs -- pinch grip 25kg bumper 3 x 10 3B. Band Tri Ext's --- 3 x 15-20 3C. McGill Crunch --- 6 x 10 count hold each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/19/2017
WFD 1. Line drills 2. HWFD x 6 3. LWFD x 3 Stone 1. Wrist flips, light stand throws 2. Toes to trig x 3 3. Braemar x 4 4. Open stone x 4
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/20/2017
DE Lower PLYO - Box jump with single leg jump and single leg catch --- 2 x 2 each leg 1. Snatch - from the floor, catch in power position --- 2 x 3 @ 152 2. DE Squat --- 15 x 2 @ 50% (220). 13.5" Box. Completed in 8:40. 3. DE DL --- 15 x 1 @ 50 (235). Alternate conventional and sumo. Completed in 2:48. 4A. SSB reverse lunge --- x 6 @ 95/100/105 (counting bar as 45#) 4B. Hamstring curl on furniture sliders --- 3 x 5 4C. RKC plank --- 3 x 15 count
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/23/2017
RE Upper 1A. Bench @ 55-65% --- 5 x 6 @ 210 (65%) 1B. Diagonal Band Pullaparts --- 6 x 8 2A. 1 1/2 Close Grip Bench --- 5 x 5 @ 150/160/170/180/190 2B. Bent over Rows --- x 8 @ 176/186/196/206 3A. DB Lateral Raises --- 5 x 10 3B. Pallof Press --- 5 x 10 count each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/24/2017
THROWING 1. Line drills 2. HWFD x 10 ME Lower PLYO - 2 single leg broad jumps with a 2 leg catch -- 3 sets each leg 1A. SSB Front Squat 275 x 5 300 x 5 1B. Single Leg standing calf raise --- 3 x 8 each 2A. SSB Good Mornings --- x 10 @ 95/100/105 2B. TKE's --- 3 x 15 each 3A. Band Pull through's --- 3 x 15 3B. 1/2 Kneeling vertical pallof press --- 3 x 8 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/26/2017
ME Upper 1A. Towel Bench 265 x 5 270 x 5 1B. Facepulls --- 7 x 15 2A. Push ups --- 6 x 12, 1 x 6 2B. Meadow's Row --- 4 x 15 3A. Shrugs --- Pinch Grip 25 KG bumper --- 4 x 10 3B. Overhead Single Arm DB Extension --- 4 x 20 each 3C. McGill Crunch ---8 x 10 count hold each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/27/2017
PLYO --- SL box jump and catch --- 3 x 2 each 1. Power snatch from the floor --- 3 x 2 @ 145/155/160 (super ugly) 2. DE Box Squat (13.5") --- 15 x 2 @ 55% (240). Finished in 8:58 3. DE DL --- 15 x 2 @ 55% (260). Alternate conventional and sumo. Finished in 2:31 4A. SSB Reverse Lunge --- x 6 @ 100/105/110 4B. Band Hamstring Curls --- 3 x 20 4C. RKC Plank --- 3 x 15 count Need to focus on snatch technique a little. It is impressively bad haha.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/30/2017
RE Upper 1A. Bench @ 55-65% (Max of 30 reps, sets of 3-6) --- 5 x 6 @ 210 1B. Diagonal band pullaparts --- 6 x 10 each direction 2A. 1 1/2 Close Grip Bench --- 5 x 5 @ 155/165/175/185/195 2B. Bent Over Rows --- x 6 @ 176/196/211/221 3A. Lateral Raises --- 3 x 15 3B. Pallof Press --- 3 x 10 each side ... a few hours later... Sheaf 1. Drop drill x 3 2. Bottoms up drill x 3 3. Full throw x 5 HWFD 1. Cast and drop x 3 2. Line drill x 5 3. Full throw x 8 Really solid day overall. Weather was super nice and I happened to have the day of so I took advantage.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/31/2017
ME Lower PLYO -- 2 broad jumps (2 leg jump and catch) --- 3 x 2 --- Standing Broad Jump test = 85" 1A. Sumo DL --- 405 x 5 / 435 x 5 1B. TKE's --- 5 x 12 each 2A. Close stance squat, 3 count eccentric, "piston"/bodybuilding style --- 5 x 5 @ 170/175/180/185/190 2B. Single leg BB RDL --- x 8 @ 70/70/75/80 2C. Vertical Pallof Press, 1/2 kneeling --- 3 x 10 each I was a little disappointed in my max effort work here. Just have to keep building and making progress. |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/1/17
ME Upper 1A. Close Grip Bench w/ 2 count pause --- 5 RM --- 225 x 5/245 x 5 1B. Face Pulls --- 8 x 15 2A. Pushups --- 7 x 12 2B. Meadow's Rows --- 5 x 12 3A. Shrugs (25 kg bumper pinch grip) --- 3 x 12 3B. Overhead DB Triceps Ext --- 4 x 20 each 3C. McGill Crunch --- 3 x 10 count hold each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/2/17
DE Lower 1. Snatch from the floor (catch in power position) --- 4 x 1 @ 145/150/155/160 2. DE Box Squat --- 12 x 2 @ 60% (260). Completed in 8:10. 3. DE DL --- 12 x 2 @ 60% (280). Alternate sumo and conventional. Completed in 2:33. 4A. SSB Reverse Lunge --- 3 x 6 @ 105/110/115 4B. Band Hamstring curls --- 3 x 12 4C. RKC plank --- 3 x 15 count hold
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/6/2017
DE Upper 1. DE Bench (w/ Fat Gripz) --- 15 x 3 @ 45% (145). Completed in 6:45. 2A. Close Grip Low incline w/ 3 count Eccentric --- 5 x 5 @ 145/150/155/160/165 2B. Pendlay Row --- 152/162/172/182 3A. Lateral Raise --- 3 x 15 3B. Bench Dips --- 3 x 10 4A. Band Pullaparts --- 3 x 15 4B. Curls --- 3 x 15 4C. Core Engaged Deadbugs --- 3 x 5 each --- https://youtu.be/LvZrFSWBuQk
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/7/2017
ME Lower Plyo --- single leg lateral jump, 2 leg catch --- 2 x 2 each 1A. 12" Box SSB Squat --- 5 RM --- 310 ---- Just counting bar as 45#. This set wasn't really a true max effort. Definitely some left in the tank. 1B. Band Resisted dorsiflexion --- 4 x 12 each 2A. BB RDL --- 5 x 5 --- 185/205/225/245/265 2B. TKE's --- 5 x 12 each 2C. IT Band Roll out --- 5 x 10 each 3A. Single Leg DB RDL --- 56# WOB --- 2 x 8 each 3B. Band Good Morning --- 2 x 20 3C. Side Plank with hip abduction --- 3 x 10 count each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/10/2017
ME Upper 1A. 'Reactive' SlingShot Bench --- 5RM --- 290/295 1B. Band Pullaparts (light band) --- 5 x 8 2A. Pushups --- 8 x 12 2B. 1 Arm Barbell Rows --- 3 x 12 each 3A. 1/2 Kneeling, 1 Arm Land mine Press --- 3 x 10 each 3B. Barbell Shrugs --- 3 x 12 @ 200/220/230 4A. Overhead Band Triceps Extensions --- 3 x 15 4B. Supported Pullovers --- 3 x 5 --- https://youtu.be/re0ZuDd_jfo
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/13/2017
DE Lower Plyo --- Split box jumps --- 2 x 3 each 1. Pause Snatch (just above the knee) --- 2 x 3 --- 123/132 ---This was harder than anticipated. Pulling with no momentum from kind of an awkward spot. I think the poundage should progress pretty quick here. This was really light. 2. DE Box Squat --- 15 x 2 @ 50% (220). Done in 10:48. 3. DE DL (alternate sumo and conventional) --- 15 x 1 @ 50% (243). Got interrupted midway though so I didn't keep track of time. Called it here. At this point I had about 10-12 hours sleep in 3 days. Minimal food/water prior to this training session, so I was gassed at this point. All of this is just whining... but I called it there. Got the main work in at least.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/14/2017
WOB 1. Water bottle drill x 3 2. Full throw x 3 WFD 1. Line drill x 5 --- used light weight and extra long chain 2. HWFD x 5 3. LWFD x 3 HAMMER (light) 1. 10 wind drill x 3 2. McKim drill x 3 3. full throw x 3 WOB was a little inconsistent. Not horrible though. I am really starting to see some progress with the line drills. I can feel the transfer to my normal throws. Thank you Contrarian Method!! Hammer went (shockingly) well. Haven't thrown it in forever so this was really surprising. The soreness in my obliques and ribs... less surprising... but more unpleasant.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/15/2017
RE Upper 1A. RE Bench --- 55-65%, sets of 3-6, max of 30 total reps --- 5 x 6 @ 210 1B. Band Pullaparts --- light (purple) band --- 5 x 10 2A. Military --- 5 x 5 @ 45/50/55/60/65... obviously pitifully light here. Have had problems in the past w/ military flaring up some shoulder issues. This was working on more mobility than anything. If possible, I would like to progress this along though. 2B. Pendlay Rows --- 3 x 8 --- 176/181/186 3A. Lateral Raises --- 3 x 15 3B. Bench Dips --- 3 x 10 4A. "Tsunami Bar" Curls --- 3 x 10 4B. Core engaged dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/16/2017
SHEAF 1. Drop drill x 3 2. Bottoms up drill x 3 3. Full throw x 3 WFD 1. Line drill x 6 - used basically no chain and HWFD. Essentially a WOB set up. 2. HWFD x 6 3. LWFD x 3 STONE 1. Wrist flips, light stand throws 2. Toes to trig x 5 3. left knee down drill x 3 4. Braemar x 3 5. Glide x 3 WFD continues to feel better. I'm going to keep increasing the volume and variation there. Stone was a little rusty, but I haven't done a lot of it recently. Been a little cool and sloppy so pressing a muddy stone against the neck isn't super appealing. For Kansas currently, its ridiculously warm and nice for February. Going to take advantage!
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/17/2017
ME Lower PLYO --- Single leg lateral jump w/ 2 leg catch --- 3 x 2 each 1A. Snatch Grip DL --- 5RM --- 355/385 1B. Band Resisted Dorsiflexion --- 4 x 20 2A. Close Stance 1 1/2 Squat w/ SSB --- 5 x 5 @ 155/160/165/170/175 2B. SL DB RDL (56#) --- 3 x 8 each 2C. Roll IT Band --- 5 x 10 3A. TKE's --- 2 x 15 each 3B. Band GM's (avg band) --- 2 x 10 3C. Side Plank w/ Band hip abduction --- 2 x 10 each Rough training session. Long day of work. Had to drag myself through this one. |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/19/2017
SHEAF 1. Drop drill x 3 2. Bottoms up drill x 3 3. Full throw x 3 Stone 1. Wrist flips, easy stand throws 2. Paused glides (at power position) x 5 3. Glide x 5 Light Hammer 1. 10 wind drill x 3 2. McKim drill x 3 Solid quick little throwing session. Closing in on Omaha games.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/20/2017
ME Upper 1A. Close Grip Floor Press --- 5RM 255 x 5 1 x 5 @ 80% (205) 1B. Band Pullaparts (light band) --- 5 x 10 2A. Pushups --- 8 x 12, 1 x 6 2B. 1 Arm Barbell Rows --- 4 x 10 3A. 1/2 Kneeling Landmine one arm press --- 3 x 8 3B. Barbell Shrugs --- 3 x 15 4A. Band Tricep Pushdowns --- 3 x 20 4B. Supported Pullovers --- 3 x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/21/2017
Throwing WFD 1. Line drills with HWFD x 7 2. Stand throws with LW x 3 3. HWFD x 5 4. LWFD x 4 HAMMER 1. 10 wind drill x 3 2. McKim Drill x 5 3. Full Throw x 3 Solid day. Line drills really seem to be carrying over well. Hammer felt better than anticipated.
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