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Training Log: S. Ward
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Joined: 6/04/10
Location: Colorado, USA
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3/2/12
Bike ~10 min. 
Roll, static stretch lower (with bands), dynamic lower and jump rope

Front squat (working up to 290 x fail):
1) Bar x 8
2) 95 x 5
3) 135 x 5
4) 160 x 5
5) 190 x 3
6) 225 x 2
7) 240 x 1
8) 255 x 1
9) 270 x 1
10) 290 x 6 (meh...don't know, wanted more)

Land Mines (5 x 10):
35 lbs.

3/4/2012
Weather was finally decent here and some snow has finally melted so I went out and did some stone work with shot puts.  Went pretty well for first "real" throwing session of the year.  Lots of new things to think about.
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3/12/12

Bike ~10 min.
Roll, band stretch, dynamic lower and jump rope

Trap bar D.L.
1) 135 x 8
2) 185 x 6
3) 225 x 5
4) 275 x 5
5) 340 x 5
6) 360 x 5
7) 385 x 10

4-pt. plank (5 x 20 sec.)

Strict Press
1) bar x 12
2) 95 x 8
3) 135 x 6
4) 160 x 5
5) 170 x 5
6) 180 x 8

Good Mornings
1) bar x 8
2) 95 x 8
3) 135 x 8
4) 155 x 8

Pull ups
15 total
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3/13/12
 
Incline treadmill~5 min.
 
Roll, stretch (bands lower), dynamic (upper) and jump rope
 
Hang Cleans:
1) bar x 8
2) 85 x 5
3) 115 x 5
4) 135 x 5
5) 155 x 5
6) 185 x 6
 
Bench Press (speed key):
1) bar x 12
2) 95 x 8
3) 135 x 8
4) 180 x 8
5) 195 x 8 **slowed down here
6) 185 x 8
7) 185 x 8
 
Straight leg sit-ups
Throw 8# med. ball into wall 5 x 10
 
Jammer machine (1-arm rotational):
1) 25 x 10
2) 35 x 10
3) 35 x 8
4) 40 x 8
 
1-arm b.b. rows:
1) 45 x 10
2) 55 x 8
3) 65 x 8
4) 75 x 8
 
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Joined: 6/04/10
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3/15/12

Bike
Standard lower warm up and jump rope

Hang Snatch (close grip, and just trying to get my groove back with these):
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 x 5
5) 130 x 5
6) 145 x 5
**several singles at 145 also

Front squat:
1) Bar x 10
2) 95 x 8
3) 135 x 5
4) 185 x 3
5) 225 x 5
6) 240 x 5
7) 255 x 8
**all of these felt nice and smooth

Med. ball side toss into wall:
12lb. ball 5 x 10

All I had time for today, my Thursdays suck!
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3/19/12
 
Bike
Standard lower warm up
 
Trap bar D.L. (speedy):
1) 135 x 10
2) 185 x 6
3) 225 x 8
4) 225 X 8
5) 255 X 8
6) 255 X 8
7) 275 X 8
8) 275 X 8
 
Med. Ball slams (16lb. ball):
5x 10
 
Strict press (speedy, w/fat gripz):
1) bar x 10
2) 95 x 8
3) 115 x 8
Sets 4-7 135 x 8
 
45 back ext:
1) bw x 10
Sets 2-5 20 lb. ball x 10
 
db curls w/fat gripz 3 x 10
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3/21/12

10 min. incline treadmill & jump rope
Usual warm up (roll, stretch, etc...)

Hang Cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 135 x 4
5) 185 x 3
6) 205 x 3
7) 225 x 5

Bench Press:
1) Bar x 12
2) 95 x 10
3) 135 x 10
4) 185 x 8
5) 230 x 5
6) 270 x 5
7) 305 x 7

Straight leg sit ups (5 x 10):
12lb. med ball into wall

Pendlay rows:
1) 115 x 10
2) 135 x 8
3) 165 x 8
4) 185 x 8

Band resist. dips:
1) 8
2) 10
3) 8
4) 8
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3/22/12
LWFD drills and throws
Lots of single spin throws

3/23/12

Bike 10 min.
Roll, stretch, jump rope

Hang Snatch (these were ugly today):
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 x 5
5) 135 x 3
6) 145 x 3 x 2

Front Squat:
1) Bar x 10
2) 95 x 8
3) 95 x 8
4) 135 x 8
5) 145 x 8 + pro light band
6) 155 x 8 + pro light band
7) 165 x 8 + pro light band
8) 175 x 8 + pro light band

Single leg D.L.:
1) Bar x 8
2) 65 x 8
3) 85 x 8
4) 95 x 8
5) 105 x 8

Box Jumps:
1) 18" x 3
Sets 2-5 24" x 3
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Joined: 6/04/10
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3/27/12
 
Bike 10 min.
Usual warm up/jump rope
 
Trap bar D.L.:
1) 135 x 10
2) 185 x 8
3) 225 x 5
4) 275 x 5
5) 315 x 3
6) 360 x 3
7) 405 x 9
 
Strict Press:
1) Bar x 12
2) 95 x 8
3) 115 x 5
4) 135 x 5
5) 150 x 3
6) 170 x 3
7) 190 x 8
 
Med. ball slams (5x10):
15lb. ball
 
Good mornings:
1) 95 x 10
2) 115 x 10
3) 125 x 8
4) 135 x 8
5) 145 x 8
 
Pull ups:
20 total
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3/29/12

Incline treadmill 10 min.
Usual warm up/jump rope

Hang clean:
1) Bar x 8
2) 95 x 5
3) 115 x 5
4) 135 x 5
5) 185 x 5
6) 205 x 3
7) 235 x miss x 3 (felt like 500 lbs.!, pathetic)
**Just was not getting in my grooves today!?!?**

Incline Bench (w/fat gripz):
1) Bar x 10
2) 95 x 10
3) 115 x 8
4) 135 x 8
5) 155 x 8
6) 155 x 8
7) 165 x 8
8) 165 x 8

Straight leg sit ups (5x10):
12lb. med. ball into wall

1-arm jammer machine (4 x 10):
1) 25
2) 35
3) 40 
4) 40

1-arm bb row (4 x 10):
1) 45 
2) 60 
3) 70
4) 70

LWFD and hammers this afternoon
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Joined: 6/04/10
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3/31/12
Went to the Sean Betz clinic put on by the RMSA.  Threw all events and got some excellent pointers.  Exhausted at the end of the day.

4/2/12

Bike 10 min.
Standard warm up (lower) & jump rope

Hang Snatch: (trying new approach to these and cleans because they have been feeling so bad lately, see link below for new ideas.)
1) Bar x 8
2) 65 x 6
3) 75 x 6
4) 85 X 5
5) 100 X 5
6) 115 X 5

Front Squat:
1) Bar x 10
2) 95 x 8
3) 135 x 5
4) 185 x 5
5) 215 x 3
6) 245 x 3
7) 275 x 5 *these felt really smooth and nice, shut it down early though.

Med. ball side toss (5 x 10):
12 lb.  ball

1-Leg press:
1) 140 x 10
2) 180 x 10
3) 230 x 10
4) 320 x 10

Trap bar RDL:
1) bar x 10
2) 115 x 10
3) 145 x 10
4) 165 x 10
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4/4/12

10 min. incline treadmill
Standard upper warm up & jump rope

Hang Clean (6 x 2 @ 140):
1) bar x 8
2) 95 x 5
3) 115 x 5
Sets 4-9 6 x 2 @ 140

Straight leg sit ups (5 x 10):
12lb. med ball into wall

Bench press (3 x 3+):
1) bar x 12
2) 95 x 8
3) 135 x 8
4) 185 x 8
5) 225 x 5
6) 250 x 3
7) 285 x 3
8) 320 x 6

Pendlay rows:
1) 135 X 10
2) 165 X 8
3) 175 X 8
4) 175 X 8

Dips:
4 x 10
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Joined: 6/04/10
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4/6/12

Bike
Lower warm up

Snatch grip high pulls:
1) Bar x 8
2) 75 X 6
3) 95 X 5
4) 115 X 5
5) 135 X 5
6) 145 X 5
7) 155 X 5

Trap bar d.l.:
1) 135 x 10
2) 185 x 10
3) 185 x 8
4) 235 x 8
5) 245 x 8
6) 255 x 8
7) 265 x 8

Strict press
1) bar x 10
2) 65 x 10
3) 95 x 8
4) 105 x 8
5) 110 x 8
6) 115 x 8
7) 120 x 8

45 back ext. (5 x 10):
19lb. ball on chest

Box jumps (5 x 3):
24" box

Med. ball slams (5 x 10):
19lb. ball



4/7/12
Worked on stones and LWFD
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Update time

4/9/12
Incline treadmill
Warm up (upper) & jump rope

Hang cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 115 X 5
5) 140 X 3
6) 165 X 3
7) 185 X 3

Incline bench (w/fat gripz):
1) Bar x 10
2) 95 x 10
3) 115 x 8
4) 135 x 8
5) 135 x 6 
6) 145 x 6
7) 155 x 6
8) 155 x 6
*sets 5-8 I also added a pro light band

Straight leg sit ups (5 x 10):
14 lb. med. ball

Jammer Machine (1-arm):
1) 25 x 10 
2) 35 x 10
3) 45 x 10
4) 45 x 10

1-arm BB row:
1) 55 x 10
2) 65 x 10
3) 70 x 10
4) 80 x 10



4/10/12
Bike
Warm up (lower/upper) & jump rope

Trap bar D.L.:
1) 135 x 10
2) 185 x 8
3) 225 x 8
4) 275 x 5
5) 315 x 5
6) 350 x 5
7) 395 x 3
8) 440 x 6 (there was more in there, but I lost a collar on one side caused the weight to shift so I said screw it)

4-pt. plank:
5 x 20 sec.

Strict Press:
1) bar x 12
2) 95 x 8
3) 115 x 8
4) 135 x 5
5) 145 x 5
6) 160 x 5
7) 180 x 3
8) 200 x 4

Good mornings:
1) bar x 10
2) 95 x 10
3) 135 x 10

Pull ups:
12 total

*time was up for the day
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4/13/12
Bike
Standard lower warm up and shoulder pre hab
Jump rope

Close grip hang snatch:
1) Bar x 10
2) 65 x 5
3) 85 x 5
Sets 4-8 100 x 2

Front Squat:
1) Bar x 10
2) 95 x 8
3) 135 x 8
4) 155  x 6 +pro light band
Sets 5-7 165 x 6   "  "   "      "

Med. ball side toss (5 x 10):
12 lb. ball

SLDL w/bar:
1) bar x 10
2) 95 x 8
3) 115 x 8
4) 115 x 8

Box Jumps (4 x 2):
32" box

Face pulls (used blast straps):
4 x 10
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4/16/12

Incline treadmill
Jump rope
Upper warm up

Hang Cleans:
1) Bar x 8
2) 75 x 5
3) 95 x 5
4) 135 x 3
Sets 5-9 150 x 2 *nice and smooth and quick

Straight leg sit ups (5 x 10):
14lb. med. ball

Bench:
1) Bar x 12
2) 95 x 10
3) 135 x 10
4) 185 x 8
5) 225 x 8
6) 270 x 5
7) 305 x 3
8) 340 x 4 *wanted 6 on this, but my back tightened up on me

Pendlay rows:
1) 135 x 10
2) 155 x 8
3) 175 x 8
4) 195 x 8

Dips:
4 x 10
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Joined: 6/04/10
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4/17/12
 
Braemar and LWFD...  Really tried to focus on full extension thru the stone...being more patient in the back with the 28 and staying low and tight.
 
4/18/12
 
Bike
Usual lower warm up (roll, static, dynamic and jump rope)
 
Close grip hang snatch:
1) Bar x 8
2) 75 x 6
3) 85 x 5
Sets 4-7 105 x 2 (tried to drive thru the bar and squeeze under)
 
Med.  ball side toss (5 x 10):
14 lb. ball
 
Front squat:
1) Bar x 10
2) 95 x 8
3) 135 x 8
4) 185 x 8
5) 230 x 5
6) 260 x 3
7) 290 x 7 (brain sharted on about #4 or #5 and really started to lean forward, but cleaned it up)
 
**this is all I had time for, F'ed up schedule due to ACT training. Dumb!
 
 
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4/24/12

Bike and usual warm up

Close grip hang snatch:
1) Bar x 8
2) 75 x 5
3) 75 x 5
4) 100 x 5
5) 115 x 3
6) 130 x 3

Straight leg sit ups/chest pass (5 x 10):
14 lb. ball used

Trap bar D.L. (off 5" block):
1) 135 x 10
2) 185 x 10
3) 225 x 8
4) 305 x 5
5) 305 x 5
6) 305 x 5

Shoulder circuit (4 x 8):
30 lb. chain

Bench press:
1) 135 x 10
2) 185 x 10
Sets 3-7 230 x 8
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4/26/12

Bike
Warm up/jump rope

Clean pulls:
1) Bar x 8
2) 95 x 6
3) 135 x 5
Sets 4-7 165 x 2

Russian twist/chest pass (5 x 10):
14 lb. ball used

Front squat:
1) Bar x 12
2) 95 x 8
3) 135 x 8
Sets 4-8 205 x 8

Incline bench:
1) Bar x 12
2) 95 x 8
3) 135 x 8
4) 170 x 5
5) 190 x 5
6) 220 x 5

Pull ups:
16 total 

Single leg d.l.:
1) bar x 8
2) 95 x 8
3) 115 x 8
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4/29/12
Went to throw with local group.  Threw everything except LH and caber.  Pretty decent practice.

5/1/12
Bike
Usual warm up and jump rope

Hang snatch:
1) Bar x 8
2) 75 x 6
Sets 3-8 95 x 2

Straight leg sit ups/chest pass (5 x 10):
14 lb. ball

Strict press:
1) Bar x 10
2) 95 x 10
3) 115 x 8
Sets 4-8 155 x 8

Back squat:
1) Bar x 10
2) 135 x 8
3) 185 x 6
4) 225 x 5
5) 275 x 5
6) 315 x 5

Lat pulldowns:
1) 90 x 10
2) 140 x 10
3) 180 x 10
4) 200 x 8

Box Jumps (3 x 3):
24" box
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Hi Shane,

How have you been? Turned Pro yet?
 
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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