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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/27/17 at 4:43am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/27/17 at 4:45am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/27/17 at 4:50am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/17 at 1:38pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/17 at 1:41pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/04/17 at 1:45pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/17 at 7:08am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/05/17 at 7:19am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/17 at 7:10am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/17 at 9:09pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/17 at 9:48pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/17 at 2:21pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/17 at 8:19am
Originally posted by JustinBlatnik JustinBlatnik wrote:

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!

Thanks Justin. I appreciate the input!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/17 at 8:58pm
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.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/17 at 4:11am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/17 at 4:17am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/17 at 5:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/27/17 at 8:34am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/27/17 at 8:41am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/17 at 5:42am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/10/17 at 9:27pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/17 at 4:59am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/17 at 5:37am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/17 at 5:41am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/17 at 7:50pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/17 at 5:33am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/17 at 5:38am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/17 at 2:29pm
Originally posted by AndrewK51 AndrewK51 wrote:

Took more than 3 attempts to get some 'decent' ones in.


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

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/17 at 4:36am
Originally posted by TomLawrence TomLawrence wrote:

Originally posted by AndrewK51 AndrewK51 wrote:

Took more than 3 attempts to get some 'decent' ones in.


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


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/17 at 4:39am
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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