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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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2/22/2017
DE Lower PLYO - Split Box Jumps --- 3 x 3 each 1. Pause Snatch --- 3 x 2 @ 130/135/140 2. DE Box Squat --- 15 x 2 @ 55% (245). Completed in 9:49. 3. DE DL --- 15 x 1 @ 55% (264). Alternated sumo and conventional. Completed in 2:50. 4A. Step ups w/ SSB --- 3 x 5 each 4B. Band Pull Through's --- 3 x 10 4C. Landmine's --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/23/2017
WOB 1. Water bottle drill x 4 2. Full throw x 4 --- messed around with doing wind out to the side v. between the legs. Still like between the legs better. WFD 1. Line Drills x 6 --- used WOB. Working on getting more turns in each 'set.' 2. LWFD x 6-8 .... then it got to dark to continue...
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/24/2017
RE Upper 1A. RE Bench --- Sets of 3-6 @ 55-65%. Max of 30 reps for the day 5 x 6 @ 210 1B. Band Pullaparts --- 6 x 10 2A. Military --- 5 x 5 --- still super light, working on mobility primarily 2B. Bentover Rows --- 4 x 6 @ 185/205/215/225 --- Pendlay was planned for this block, but this session was a little too late at night for that 3A. DB lateral raises --- 3 x 15 3B. Bench dips --- 3 x 10 4A. Curls 4B. Core Engaged dead bugs |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/27/2017
ME Lower Plyo - Single leg lateral jump, 2 leg catch 1A. Close stance SSB Squat, 2 ct pause --- 5 RM --- 275/315 1B. Band Resisted Dorsiflexion --- 4 x 10 2A. Barbell RDL --- 5 x 5 @ 195/215/235/255/275 2B. TKE --- 5 x 12 2C. IT Band Rollout --- 5 x 10 each 3A. SL DB RDL --- 2 x 8 @ 56# 3B. Band GM --- 2 x 10 3C. Side Plank w/ hip abduction --- 2 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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2/28/2017
WFD 1. Lind drills (LWFD on a long chain) x 6 2. HWFD x 6-8 3. LWFD x 6 --- weights in general didn't feel great Stone 1. flips, light stand throws 2. Toes to trig x 3. Braemar x 4 4. Pause Glides x 4 5. Walk and pop MSA x 3 (not good...) 6. Glides x ~6 Sheaf 1. Drop Drill x 3 2. Bottom's up x 3 3. Full throw x 3 MSA still felt horrible. I've messed with it in the past and never been successful with it. I think I'll just stick to glide. I just can't get the power to transfer well with the MSA.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/2/2017
ME Upper 1A. Close Grip Towel Bench --- 5RM @ 250/275/280 1B. Band Pullaparts, light band --- 6 x 10 2A. Push ups --- 9 x 12 2B. 1 Arm Barbell Rows --- 5 x 8 each 3A. 1/2 kneeling Landmine press --- 3 x 12 each 3B. Land Mine Shrugs --- 2 x 20 each 4A. Overhead Band extensions --- 2 x 25 4B. "3 month position" pullovers --- 3 x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/3/2017
Sheaf 1. Drop Drill x 3 2. Bottom's up x 3 3. Full Throw x 3 LWFD 1. Entry drill x 3 2. Line drill x 3 3. Full throw x 5 Felt pretty beat up and tired. Kept the session short.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/4/2017
Stone 1. Toes to trig x 3 2. Left knee down drill x 3 3. Braemar x 3 4. Pause Glides x 3 5. Glide x 6 Hammer 1. Walking Wind --- 2 x 10 w/ 16# 2. 10 wind drill --- 1 x 21#, 1 x 26# 3. McKim drill --- light hammer x 5 4. Full throw --- light hammer x 6 Really a great session overall. Encouraging. Love when that happens. Going to cut down lifting to 2 days a week starting this week (as of Sunday 3/6). This should allow me to get an extra throwing session in weekly. I have about 4 weeks of training prior to Omaha games. Unfortunately, work is sending me on some training the week before, so training will not be ideal. I may be able to get a lifting session in (probably hotel gym...) but throwing is pretty much out. So the plan is, throw and train as much as I can until then. Pretty much take the week before off. Fly into Omaha about 9 PM Friday night, then throw some PR's Saturday morning. Looking forward to it!
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/5/2017
WOB 1. Water bottle drill x 5 2. Full throw x 5 HWFD 1. Line drills w/ WOB x 5 2. Full throw x 3 Had to get in a quick session. WOB felt solid. WFD... not so much... Managed to pick up a stomach bug after this. Put me out of commission for a few days. Max effort lower just seemed like a bad idea haha! Anyways, feeling relatively decent today, hoping to get a throw session in this evening. I'll probably just skip the lifting from Monday and not try to really make it up.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/8/2017
SHEAF 1. Drop Drill x 3 2. Bottom's up x 3 3. Full throw x 3 HAMMER 1. Walking winds --- x 10 forward, x 10 backwards 2. 10 wind drill --- 1 x 16#, 1 x 21#, 1 x 26# 3. McKim Drill x 3 4. Full throw x 8 .... dark... solid session overall
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/9/2017 AM session WFD 1. Cast and drop w/ HWFD x 3 2. Line drills w/ light weight on a long chain x 5 --- working on getting more turns per set 3. HWFD x 10-12 4. LWFD x 8 Lots of throwing volume here. Some OK, some not so much. Still dragging the weight it looks like and pulling/dropping the left shoulder. PM session 1. DE Bench --- 10 x 3 @ 50% (165). Done in 5:10. Varied grips 2A. Standing Landmine Press --- 5 x 5 @ 55/57.5/60/62.5/65 (just counting weights on the end of the barbell) 2B. Bent Over Row --- x 10 @ 176/196/201/206 3A. JM Press x 10 @ 95/95/105 -- was really bothering my elbow. Put on the slingshot which seemed to help some. I'll experiment a little here 3B. Band Rear Delt Pulls --- 3 x 15 3C. 1/2 Dead Bugs 3 x 5 each & Side lying hip thrust 3 x 5 Good session. Work is quite a bit lighter this week. Taking advantage of it and trying to get a lot of training in when I can.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Watched your vid. Try and push your cast more "around" you. It seems like your cast is out to your right side. Try and push the weight around you towards the throwing field on your cast. looks better with the lwfd than the hw. and try and find SPEED in your second turn! Slow to fast!
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Thanks Justin. I appreciate the input!
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/10/2017
STONE 1. Wrist flips, really light stand throws, etc 2. Toes to trig drill x 3 3. Left knee down drill x 3 4. Braemar x 5 5. Glides x 10 HAMMER 1. Walking winds --- 3 x 10 forwards and backwards. Forgot my boots and didn't really have time to go back, so just got in what I could. Stone throws: https://youtu.be/s8D83mDgTFQ
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/12/2017
WOB 1. Water bottle drill x 3 2. Full throw x 3 WFD 1. Line drill (w/ WOB) x 3 2. HWFD x 5 3. LWFD x 5 Quick session, but things went great. Hit what I believe was a practice PR for HWFD.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/13/2017
DE Lower PLYO's - Single leg broad jump with 2 leg catch - 2 x 1 each - Depth drops with vertical jump --- 2 x 2 1. Hang Snatch --- 3 x 2 @ 162/172/177 (ugly) 2. DE SSB Box Squat --- 10 x 2 @ 60% (230). Completed in 6:15. 3. DE DL --- 10 x 1 @ 60%. Alternate sumo and conventional. Completed in 2:08. 4A. SSB Reverse Lunge --- 3 x 5 4B. TKE's --- 3 x 10 each 5A. Band Pullthrough's --- 3 x 10 5B. RKC Plank --- 3 x 15 count 5C. Pallof Press --- 3 x 10 each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/15/2017
Throwing... but I didn't write down the details... 3/16/2017 ME Upper 1A. Close Grip Bench, 2 Count pause --- 3RM --- 250/260/265 --- Drop set @ 80% = 215 x 5 1B. Band Rear Delt Pulls --- 5 x 15 2A. Standing Landmine Press --- 5 x 5 @ 60/62.5/65/67.5/70 2B. Bent over Rows --- x 8 @ 176/196/216/221 3A. JM Press ---- elbows bothering me, so I scratched this 3B. 1/2 Dead Bug --- 3 x 5 each 3C. Side lying hip thrust --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/18/2017
SHEAF 1. Drop Drill x 3 2. Bottom's Up Drill x 3 3. Full throw x 3 WFD 1. Line drill x 3 2. HWFD x 3 3. LWFD x 3 Just a quick session that felt pretty solid.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/19/2017
Got together and had a big volume throwing session ---- 3/20/2017 ME Lower Plyo - Single leg broad jump, 2 leg catch --- 3 x 2 each - Depth drop + vertical jump --- 3 x 2 1A. Hang Snatch --- 4 x 1 @ 164/174/179/184 1B. TKE's 2A. SSB Front Squat --- 3RM @ 275/315/335 2B. Pallof press --- 4 x 10 each 2C. IT band roll out --- 4 x 10 each 3A. SSB Reverse Lunge --- x 5 @ 120/125/130 3B. Band Pull through --- 3 x 12 3C. RKC Plank --- 3 x 15
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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3/21/2017
Stone, hammer.... didn't write down exact volumes/movments 3/22/2017 WFD, hammer.... again didn't write the details down unfortunately 3/23/2017 1. DE Bench --- 10 x 3 @ 55% (180). Done in 6:253 2A. Standing Landmine Press --- 5 x 5 @ 62.5/65/67.5/70/72.5 2B. Bentover Row --- x 6@ 196/218/228/233 3A. Overhead DB Triceps Ext --- 3 x 15 3B. Side lying hip thrust --- 3 x 5 each side 4A. Rear Delt Pulls --- 3 x 12 4B. 1/2 Dead Bug --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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I'm just going to fast forward to the 'modern day' with this post...
Did some lifting and some throwing between my last post... Flew to San Antonio for a work conference on somewhat short notice on 4/2. No training to speak of. Flew back Friday 4/7. Got stuck in the Atlanta airport snafu and was delayed about 4 hours. I flew back into Omaha actually as I was competing on 4/8. Not exactly an ideal setup to not train for a week, spend all day in an airport and then land at midnight. Regardless, I had been looking forward to the chance to compete. I competed in the A class. There was a Pro/Am group as well that followed the traditional order so we kind of pieced things together. We had a pretty small group (5 guys) and we were able to move through well. Here's a quick breakdown of how the day went: Sheaf - Tied a PR at 22'. This was good enough for 3rd, but nothing impressive here. Decent way to start the day though. WOB - Kind of threw a little bit of a funky weight that had an extra link, but it was the same for everyone. Cleared 12'... hit the bar three times at 13' which would have been a PR. 4th. Braemar - Felt solid here. Hit a good PR with 31' 9.5". 4th. Open Stone - Glide really didn't feel great. Timing was off. Still actually hit a PR... 41'11". I was really happy with that number, but the process wasn't great. Took 3rd in this event. HWFD - ... wow... this was bad haha. All over the place. 24' 1.5". 5th. LWFD - This also didn't feel great. 53' 9.5". This was actually a PR as well. There's a ton left in the tank here if I can throw decent. 4th. Heavy Hammer - Just felt horrible. 64'8.5". 4th place. Light Hammer - 92'. This felt horrible as well.... but was a PR. My hammers really tank if I don't keep the frequency up. 4th. Caber - We actually picked a pretty tough caber. Only one person flipped it in our class. I managed a 55 degrees for third. I had 2 decent picks, so I was actually reasonably satisfied with this. Overall, ended up 4th. All things considered, this day went pretty well. I was shocked to hit some PR's. I feel like I have plenty of room left to improve and left a lot of distance on the field. Had a blast. Learned a ton. Saw 3 pro's clear 18' on WOB. Good day overall Wichita in 2 weeks.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/10/2017
ME Lower PLYO - Broad Jump --- 4 x 1 Single Leg Box Jump --- 3 x 1 each 1A. Snatch --- 3 x 2 @ 145/152/162 --- starting to feel decent here, hopefully I can start clipping away at some PR's here now that I have at least somewhat remember how to do this. 1B. TKE's --- 5 x 12 2A. Sumo DL --- 3 RM --- 365/405/430 --- Not really overly heavy. Didn't want to push it to much. Back felt solid, no issues. 2B. Roll IT Band 2C. 3 month position pullover --- 5 x 5 3A. SSB Box Step Ups --- 3 x 5 each @ 115/125/135 3B. Band GM --- 3 x 10 3C. Side Plank with Hip Abduction --- 3 x 10 count hold each side Solid session. Nothing ground breaking, but moving forward still. |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/11/2017
WFD 1. Line drills 2. HWFD x 3 3. LWFD x 8 Light Hammer 1. McKim Drill x 10 Not the greatest day. Moving a little bit sluggish, but still got some decent work in.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/12/2017
SHEAF 1. Drop Drill x 5 2. Bottom's up x 5 3. Full throw x 5 HAMMER 1. McKim Drill x 3 2. Full throw x 8 Had a really solid sessions hammer felt great (by my standards at least) and sheaf didn't feel horrible. I'll take that as a win.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/13/2017
DE Bench 1. Bench --- 10 x 3 @ 45%. 3 grips. Done in 5:14. 2A. Pendlay Rows x 8 @ 176/191/196/176 2B. 1/2 Kneeling landmine --- 5 x 5 2C. Various thoracic extension movements 3A. Side Lateral w/ Iso hold at start (10 count) --- 3 x 10 3B. Band Pullaparts --- 3 x 10 3C. "Smash" forearms/Bi's w/ barbell 4A. Bench Dips --- 3 x 10 4B. Various curls 4C. "the bear" (torso movement) --- 3 x 20 count hold
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/15/2017
WFD 1. Cast and drop x 3 2. Line drill x 3 3. HWFD x 8 --- felt solid on this day 4. LWFD x 3 decent throws. Took more than 3 attempts to get some 'decent' ones in. LWFD has been really incosistent. Hammer 1. McKim Drill x 5 2. Full throw x 5 Solid day of hammer.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/17/2017
DE Lower Plyo --- Broad jump - 4 x 1; Single leg box jump - 3 x 2 each 1A. Snatch (from floor) --- 4 x 1 @ 152/157/162/167 1B. IT Band Roll out 2. DE SSB Box squat --- 10 x 2 @ 55% (215). Done in 6:30 3. DE DL --- 10 x 1 @ 55% (273) Alternate sumo and conventional. Done in 3:22 4A. SSB Box Step ups --- 3 x 5 4B. Band Good Morning --- 3 x 10 4C. Side Plank w/ Hip Abduction --- 3 x 10 count hold each side 5A. TKE's --- 3 x 10 each 5B. 3 mo position pullover --- 3 x 5
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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That is my consistent problem. It takes me at least half a dozen throws to get the flow. I'm operating on the plan that reps will eventually fix this. Tom |
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Aim high. Stay hungry.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Similar here. Tough to keep all the plates spinning so to speak with 9 events to work on. Part of the fun!
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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4/18/2017
SHEAF 1. Drop Drill x 3 2. Bottom's up x 3 3. full throw x 5 HAMMER 1. McKim Drill x 3 2. One wind x 3 3. Full throw x 6 WFD 1. HWFD x 5 2. LWFD x 4
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