Database |
TRAINING LOG: Drew Powanda |
Post Reply |
Author | |
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
Posted: 1/16/17 at 7:03pm |
Hey, I'm brand new to the games. Did a clinic last fall with Kilt Life, but haven't competed yet, I hope to this season. Only thing going against me is I'm a small guy, 5'7" 175lbs currently and I'm in the military so I can't pack on a ton of weight if it's not lean, but I'm trying. I just need a new competitive outlet and I love Scottish culture and the highland games. I decided to start a log on here mostly to keep myself accountable and give a little extra motivation to make sure I get my training in. Like I said my numbers aren't anywhere near most of the people on here, but I'm just hoping to get stronger and have some fun competing.
I've been doing Jim Wendell's 5/3/1 for almost the past year, so that's how most of my training is structured. Hoping to add some cleans/snatches. Had to make up for a late start last week due to being sick and not getting all my days in. Today: Overhead Presses Warm up: Bar x 6, 75 x 3 100lb x 3 115 x 3 130 x 6 (Goal was 9, so didn't make it today, but I'm still getting back into it after being fat and lazy over Christmas) First Set Last 5 x 5 at 100 lbs Seated DB Shoulder Press (did strict reps) 25lb x 15 30 x 8 30 x 12 Weighted Dips/Pull up (varied grips) Supersetted with 25lbs Did 5 sets - 32 Total Dips / 20 Total Pull ups Curls 5 x 10-15 at 45-55 lbs (put my back into some of the later sets to get a few extra reps) Sprints: 20 yards x 5, 40 yards x 5 Threw LWFD: 40' was my best today, which is up from the last time I threw (only my 3rd or so time throwing). |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
Great to have ya! Where are you from?
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Originally from Pittsburgh, PA. Just got stationed back in Pensacola, FL with the Navy.
|
|
TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
Post Options
Thanks(0)
|
There are a number of Florida games coming, including Panama City. We'd love to see you throwing at them.
Tom |
|
Aim high. Stay hungry.
|
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Thanks Tom. I think I'm going to try to make the Jacksonville (NEFL games) as my first ones if my schedule permits. I believe they have a novice division which is definitely where I need to be.
Tuesday, 17 Jan 17 Squat 5/3/1 Day Warm up: Agile 8, Box jumps ~10 Squats: Warm up: Bar/135/185/225 (reps mostly by feel of what I need for the day) 245 x 5 280 x 3 310 x 5 (Goal was 7, but still felt decent) FSL 5 x 5 Leg Press: 225 x 15 315 x 12 405 x 7 Banded Glute Ham Raises (I just started these last week and they are a killer I still have to use a band) 3 sets: 6/6/5 reps Abs: Hanging Leg Raise x 5 / Incline sit up w/ 10b plate behind head / ab wheel x AMRAP (2 circuits) It was dark by the time I got done training at the gym, so no throwing today. Some good news is I found some log that look like possibly usable cabers at a nearby park just laying in a pile. I'm wondering if someone else trains there. |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Wed, 18 Jan 17
Warm up: Agile 8, Med ball throws Bench: 5/3/1 Warm up: Bar/95/135 165 x 5 190 x 3 210 x 4 (Still under my goal for the day) FSL 5 x 5 Incline DB Press (strict reps) 35 x 15 40 x 10 45 x 7 Weighted Dip/Pull Up SS (varied grips on pull ups) 25lbs on first 3 set, felt like crap so BW on last 2 Dips 31 total / Pull Up 19 total Tricep Pushdowns 50 x 15/13/11 1.5 miles on the treadmill hill interval (15 min) legs felt like shit from squats yesterday |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Thursday, 19 Jan 17
Deadlift 5/3/1 Warm Up: Agile 8, Box jumps Deadlifts: Warm up: 135/185/225 270 x 5 305 x 3 340 x 6 (was decently happy with this) FSL 5 x 5 @ 270 Kroc Rows: 5 sets 60 x 15, 70 x 15, 80 x 13, 95 x 6, 50 x 24 Back Extentions: My lower back is still a weak piece of shit 10lb x 15 10lb x 15 25lb x 9 Abs: Felt tight and like shit today so modified things a little 2 rounds of Hanging Leg Raise/Incline Sit-up/Side bends w/ 45lb plate Static Stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
A little late on this one
Friday, 20 Jan 17 OHP 5/3/1+ Warm up: Agile 8, Med ball throws OHP Warm up: Bar,95 110 x 5 120 x 3 135 x 6 FSL 5 x 5 at 110 Seated DB Shoulder Press (strict reps) 25lb x 15 30 x 12 30 x 12 35 x 8 40 x 7 Bodyweight Dip/Chins (varied grips) Superset 50 total dips/23 total chins/pull ups Ez Bar curls (varied grips) 45 x 10 for 3 sets 65 x 10 (last 5 were forced reps of each set trying to simulate a caber toss) for 2 sets 10 min eliptical (wanted to do sprints but it was storming and my legs were pretty done) Static Stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Tuesday, 24 Jan 17
Squat 5's Day Warm Up: Agile 8, Box Jumps Squats: Warm up: Bar/135/185 220 x 5 255 x 5 290 x 8 FSL 5 x 5 at 225 Banded GHR: 3 sets: 6/9/4 (different resistances on the band) Leg Press 315 x 10, 405 x 10, 405 x 10, 405 x 6 Abs: 2 rounds of Hanging Leg Raise/Incline Sit-ups/Ab wheel Static Stretching Hoping to throw Light Hammer tomorrow |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Wednesday, 25 Jan 17
Threw Light Hammer - several winds, about 10 throws Mid 60's was my best - everything about the throw still sucks imo Straight to gym: Warm Up: Agile 8, skipped med ball throws since I was warm from throwing right before lifting. Bench 5's Day Warm up: Bar/95/135 150 x 5 170 x 5 195 x 6 FSL 5 x 5 at 150 (some pause/speed work on these sets) Incline DB Press (varied incline and strict reps) 40 x 12, 40 x 15, 45 x 10, 45 x 9, 50 x 6 Weighted Dips/Chins (25lb plate) 30 total dips / 18 total chins - still weak Tricep Extensions 50 x 15, 50 x 15, 50 x 17 Interval run on treadmill (1 min hard / 2 min jog) x 4 Static Stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Thursday, 26 Jan 17
Warm up: Agile 8, Box Jumps Deadlifts - 5's Day Warm up: 135/185/225 240 x 5 275 x 5 310 x 9 was happy with this FSL 5 x 5 at 240 Kroc Rows: 60 x 20, 70 x 20, 70 x 14, 80 x 10, 80 x 10 Back Extensions: 25lb x 10 x 5 sets Abs: 2 rounds of (Hanging Leg Raise, Windmills with a 25lb plate, ab wheel) Static Stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Friday, 27 Jan 17
Warm up: Agile 8, Med ball throws OHP - 5's warm up: bar/75 95 x 5 110 x 5 125 x 8 FSL 5 x 5 at 95 Seated DB Shoulder Press (strict reps) 30 x 15, 35 x 15, 40 x 9, 40 x 8, 40 x 8 Bodyweight Dips/Chins supersetted 55 total dips / 21 chins - in 5 sets Ez bar curls w/ forced reps 65lb for 5 sets Sprints: 5 x 50 yards, 5 x 100 yards with a walk/jog in between each Threw LWFD prior to the gym, no distances worth posting. |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Monday, 30 Jan 17
Warm up: Agile 8, Box Jumps Squats - 3's warm up: bar/135/185 235 x 3 270 x 3 305 x 9 (8 was my goal, so this was a good day) FSL 5 x 5 @ 235 Leg Press 315 x 15 405 x 10 405 x 11 GHR 10 - light band assistance 5 - no band 8 - light band again Abs - 2 round of (hanging leg raise/windmills with 25lb plate/ab wheel) Static stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Tuesday, 31 Jan 17
Threw light hammer (only weight I have so far) - Mid 60's was the best, so still shitty Gym: Warm up: Agile 8, Med ball throws (5) Bench Press - 3's warm up: bar/95/135 160 x 3 180 x 3 205 x 6 FSL 5 x 5 @ 160 (mostly paused) Incline DB Press (strict reps) 40 x 15, 40 x 17, 50 x 10, 55 x 9, 55 x 7 Weighted dip/chins (25lb plate for 5 sets) 39 total dips/19 total chins Tricep Ext. 50 x 25, 50 x 18, 50 x 15 Treadmill: 4 rounds of 1 min run/ 2 min jog interval Static Stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Wednesday, 1 Feb 17
Throwing: Braemar (~25lb): 7ish throws Open (~15lb): 10 throws Gym: Warm up: Agile 8 Deadlift - 3's: warm up: 135/185/225 255 x 3 295 x 3 330 x 8 365 x 1 (just to see how it felt today) FSL 5 x 5 @ 255 Kroc Rows: 70 x 15, 60 x 26, 60 x 20 Back extensions: 25 lb plate x 5 x 8-12 Abs: 6 sets total (hanging leg raise/incline situp/side bend x 2/ ab wheel x 2) Static stretching |
|
Lunchbox
Newbie Joined: 4/10/16 Status: Offline Points: 21 |
Post Options
Thanks(0)
|
Thursday, 2 Feb 17
Warm up: Agile 8, Med ball throws OHP - 3's warm up: bar/75 105 x 3 120 x 3 135 x 5 FSL 5 x 5 @ 105 Seated DB Shoulder Press (strict reps mostly) 30 x 15, 30 x 15, 35 x 12, 35 x 11, 35 x 10 Bodyweight Dips/Chins SS 38 total dips/16 total chins (in 3 sets, shoulder felt tore up today so I called it there) Curls 3 x 10ish with forced reps (again only 3 sets due to shoulder) Sprints 5 x 50, 5 x 100 with walks in 50/100 walks in between |
|
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
Don't worry if the throws "feel like shit". It's all about reps, reps, reps in the throws. Love the log, keep up the great work man!
|
|
Post Reply | |
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 |