Training Log: Northern Thrower
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Printed Date: 3/26/26 at 11:32am
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Topic: Training Log: Northern Thrower
Posted By: Alaska
Subject: Training Log: Northern Thrower
Date Posted: 2/21/10 at 7:43pm
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So, I need to start a log here. I need to start a log so that I'll have some throwers readin my log and saying "Hey! get your ass out and throw some weights". Currently, I'm a powerlifter that throws. I doubt I'll ever make the progression to thrower that lifts, but I'd like to be a powerlifter that throws decently! My lifts aren't awesome. In April, I'm shootin for a a 550 squat, 350 bench and 600 dead. They WILL get better, though, so I won't be a va jay jay forever! As far as throwing goes, I'm pretty much a rookie. Competed for the first time last summer and had a blast. I tied for 3rd, so that was exciting. My favorite events are light hammer, lwfd and open stone. My schedule currently looks like this: Sunday: Squat Monday: Bench/Tricep work Tuesday: Squat Wednesday: OHP/Shoulder work Thursday: Squat Friday:Speed Bench/Back work I flip flop between squatting 4x a week focusing on higher volume with moderate weights and 3x a week focusing on higher weights with moderate volume. Benching on mondays is my heavy day and benching on Friday is my speed/extra form day(just started using bands). When all this damn snow and ice goes away, I'll get back out on the field and start throwin weights around. I'm gonna have to split time between throwing and Rugby, but I can make this work... I'm sure of it... So, enjoy my not-much-to-do-with-throwing log:) ------------- Professional |
Replies:
Posted By: AlDargie
Date Posted: 2/21/10 at 10:41pm
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Danny it's a training log and it can be whatever you want it to be. Not sure what a va jay jay is but your numbers look pretty good. One observation - Not sure how old you are, but that seems like a lot of volume and not much recovery. Are you currently in the middle of cycle or is this your consistent lifting schedule? ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Posted By: thegnome
Date Posted: 2/22/10 at 12:32am
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It is a slang term for a part of the Female anatomy. ------------- Andrew G Vada a bordo CAZZO!!!! |
AlDargie wrote:Posted By: Alaska
Date Posted: 2/22/10 at 4:49am
I'm 24. You're right, though. It IS quite a bit of volume. I've found that my body(my squats especially) respond well to volume. I'm actually running Smolov for my squats at the moment, so the volume during the base mesocycle was pretty high. As far as recovery, I'm actually recovering pretty well, even while dieting down. I must be wolverine or something.. lol. I do deload every 4-ish weeks, usually. |
Posted By: Alaska
Date Posted: 2/22/10 at 5:41pm
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STUPID BENCH PRESS
dey see me rollin, dey hatin Bench Presh lots of warmups 1x3@225 2x4@305 Was supposed to do 5.. Will repeat thsi week next week.. I failed. DB Bench 1x10@90 2x8@90 Weaker than last week.. Weak Modified Extension 1x10@135 1x10@135 *rp* 1x7@135 *rp* 1x5@135 *rp* 1x5@135 *rp* 1x5@135 Overhead Extensions some with 70 or 75lbs Pullups! i did like 35 of them or something.. they were split into 5s, 6s, 3s.. whatever I got without killing myself.. man i suck at pulling up  Wide Grip Seated Row some with 160 or something Shrugsss some with 120 some with 100 some more with 100 Kroc Rows 2x20@100s |
Posted By: Alaska
Date Posted: 2/23/10 at 5:34pm
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SMOLOV INTENSE MESO DAY 5 FOAM Squats 5x5@135 2x5@225 1x3@335 1x3@385 1x4@435 3x3@460 1x3@485 Umm.. Not hard... That is all.. High carb day was good after a couple weeks without one. I think my body has been recarbed enough for at least another week of medium and low carb days. Weight is like 239-242... Losin steady. |
Posted By: Alaska
Date Posted: 2/23/10 at 5:37pm
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http://www.youtube.com/watch?v=JhZHk90bBpU last set of teh day |
Posted By: Alaska
Date Posted: 2/24/10 at 5:51pm
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OVERHEAD PRESS DAY Foams Seated OHP 2x10ish@45 2x10ish@95 1x5@135 1x5@155 1x5@175 5x5@195 1x12@155 *rp* 1x8@155 *rp* 1x6@155 *rp* 1x8@155 Front Raises 1x10@40 1x12@40 Pullups 1x7 1x6 1x5 1x6 1x7 or somethin like that... Curls w/Fat Grips some with like 95 Cardio 25minutes of random intervals Down to 239 today and feelin good! |
Posted By: Alaska
Date Posted: 2/26/10 at 9:26am
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Last night's craptastic workout went... Me: O hai Smolov. Smolov: Today you will do four sets of 5 with this here moderately heavy weight, 460lbs. I want you to concentrate on staying tight throughout the movement, keeping your knees out and keeping your head up. Me: Oh yah, that sounds nice. Doesn't sound heavy at all.. Me: YEAH! In your face, Fckin Smolov! This is gonna be a breeze! Kinda funny how you thought you were all badass comin in here with your bitch ass work out.. Smolov: Dude, you only put 455 on the bar... I look at the bar... Me:... awww Smolov: For your flagrant stupidity, put 465 on...Idiot. Me: Really? That doesn't sound too bad.. Smolov(under his breath): Bitch... I take my long ass break between sets to refocus myself. There's NO way 10lbs is making that big of a difference. I then get under the bar to attempt to get 5 reps and STILL only get 4, with the last one being a grinder from hell.. Smolov: Lol.. weaksauce.. Now reload to 460 and get 5, pumpkin. Danny: Fiiine... So, I reloaded the bar again to 460 and busted out 5 fairly difficult reps... Smolov: Learn to read, phgt..
So then I went and did 7 pullups.. |
Posted By: Alaska
Date Posted: 2/27/10 at 7:47am
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Trained Bench vs doubled mini bands last night 2xsome @ bar Pullups 1x8, 1x7, 1x8, 1x6, 1x5.. or somethin like that Kroc Rows 2x20@110 |
Posted By: Alaska
Date Posted: 2/28/10 at 6:01pm
| swam for a couple hours tonight.. |
Posted By: Alaska
Date Posted: 3/06/10 at 2:27pm
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had a pretty shitty squat workout on monday.. only got 1x5 and 4x4@460.. had a pretty shitty bench workout on Tuesday. only got 2x4@305.. took wednesday off and had a decent workout on Thursday when i did 2x3@485 and 1x1@485 pretty easily.. then i took friday off.. all in all, shitty start and good finish to this week.. tomorrow, 5x5@460 again.. umph |
Posted By: Duncan McCallum
Date Posted: 3/06/10 at 2:29pm
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Keep it up! ------------- The man in the arena. |
Posted By: Alaska
Date Posted: 3/13/10 at 11:36am
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Sorry I haven't updated in a while, so I'll catch up real quick....
Ended Smolov last night with a bang! Prescribed reps were mailto:3x4@485 - 3x4@485 . I did the first two sets with 485, and then added 10 more pounds for an even 5 plates and killed 4 reps with it. I really shoulda either added 10lbs and gone for another 4 reps or did a few more reps with that weight.. Gonna try for a 560 squat when I test on Thursday... I've been doing pullups more and more and been getting better at them. I can do at least 12 or 13 as a max, and I can knock off a few sets of 10 pretty easily... |
Posted By: Duncan McCallum
Date Posted: 3/14/10 at 6:04am
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Pullups is bad wampum...I have NEVER figured these out. Maybe I am just too fat... Can you offer any advice for training these, beyond "just do them" or "get someone to hold your feet?" No disrespect intended...but those are the answers I get most of the time. Good work on the squats man...that is quite a bit! ------------- The man in the arena. |
Posted By: Alaska
Date Posted: 3/14/10 at 10:59am
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Well, the way I've been told by many many people is that the key to being able to do pullups is just practicing them. I've been doubtful in the past, because I WOULD do them, but I could never manage to be that good at them. The problem was, I was only doing them once per week. This is definitely not enough. I started on Feb 22(last month) and decided I was gonna do 30 pullups at least 3 times a week. The 30 were to be accomplished in however many sets it took. If it meant only doing 3 at a time, I did it. In fact, my very first day I did: 6,5,3,3,3,3,3,3,2, or somethin like that. My second workout was a little bit better and I did: 7,6,5,6,7. Most recently I've done:10,10,12 pretty easily. These weren't all FULL range of motion. I wouldn't go into a dead hang and I didn't pull my head completely over the bar. This was okay with me. I was only caring about DOING them. Now I've decided that, since I can do my full 30, I'm going to be doing full ROM. Friday night I did 3 sets of 5 after my squat workout going from a full hang to pulling my head over the cross bar. From here on out I'll do as many as I can full hang, then I'll do cheater pullups for the rest of them. Tips that'll help: --Keep your body tight while doing these. It's no different than squatting or deadlifting. If the middle of your body is flopping around, you're gonna waste energy. I cross my feet and pull them up a little. --Chalk your hands or use straps. Your grip shouldn't determine how many you could do. --Use different grips. Do them wide until they get hard, then bring your grip in to make them easier. --Cheat the last little bit of the pull later on in the set(kick your legs up or something). Unless you're gonna do a pullup competition, no one cares if you cheat a little bit to help yourself get in more volume. |
Posted By: KiltBill
Date Posted: 3/14/10 at 12:28pm
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I had never thought of chalking for pullups, thanks. Nice log. Bill |
Posted By: Alaska
Date Posted: 3/15/10 at 4:36pm
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MEET PREP BENCH DAY WEEK 1 DAY 1 Benchin 2xsome@bar 3x5@135 2x5@185 1x5@205 1x3@225 3x6@285 1x5@285 Pullups 1x6,1x5,1x6,2x5 DEAD HANG FULL ROM 1x6 CHEATER STYLE Benching felt good. DIdn't have a spot, but I'm sure I would have had at least 7 on sets 2 and 3 and maybe 6 on set 4. |
Posted By: Alaska
Date Posted: 3/15/10 at 4:37pm
I'm a chalk monkey.. I've got chalk on my chest, back, hands, arms face.. EVERYWHERE!!!! |
Posted By: Alaska
Date Posted: 3/16/10 at 6:03pm
| i did some ghey arm shit today.. not gonna log |
Posted By: Alaska
Date Posted: 3/18/10 at 11:47am
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big day is tomorrow! This is the plan: warmups with 135, 225 and 315.. Triples with 365 and 405. Singles with 495, 545, 555.. 560-565.. |
Posted By: Alaska
Date Posted: 3/19/10 at 4:33pm
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Squatted 555 today. I was sick when I woke up and sick when I got to the gym. Ibuprofen and 5hr energy made this happen! I then proceeded to set rep records with 285 on bench(7,7,7,6) and did some pullups.. All of this while only having had 1000 calories for the day and my last meal being 5 hours before I took the heaviest squat of my life.. It was ugly, but I think it woulda counted... www.youtube.com/dannyautrey will have the vid |
Posted By: Alaska
Date Posted: 5/05/10 at 7:14am
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whoops.. Haven't had much time to use the internet in my personal time, but just wanna update a little. Had a competition on Apr.10th and did alright. Set meet PRs across the board. Squat-530, failed 540 We throw at the end of next month and I haven't practiced yet. I suck. |
Posted By: Alaska
Date Posted: 5/28/10 at 6:14am
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some of my log is missing here, but i'll log last night's throwing practice
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Posted By: Alaska
Date Posted: 12/16/11 at 2:25pm
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Oh, nasgaweb log, how I have abandoned you! May the powers forgive me! Actually, reading one of The Powers' log is what made me come back. Craig, I ask you to loosely follow this log, watching my rehab workouts and adding your two cents occasionally. I'm still a lifter that throws, but now I'm a lifter that throws, whose knee had to have surgery. I had my meniscus repaired last week, and I'm starting my rehab now. I want to be aggressive with this, but obviously don't want to set myself back. My first day was today: Surgery performed on 12/9/11. Off crutches and mobile by 12/11/11. Day 1, 12/16/11: Stationary bike- 15 minutes Stretch hamstrings Seated straight leg raises- 4x15 ea leg Standing Terminal Knee Extension- 4x15 vs mini band Notes: Felt good, today. There is some pain, but I assume that is to be expected one week post op. I did try a squat with an empty barbell down to several inches above parallel. It was too much, I think. I'll wait another week for these |
Posted By: C. Smith
Date Posted: 12/17/11 at 10:59am
------------- |
Posted By: Alaska
Date Posted: 12/18/11 at 1:30pm
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http://youtu.be/ueO32KjWutI" rel="nofollow - http://youtu.be/ueO32KjWutI
------------- Professional |
Posted By: Alaska
Date Posted: 12/18/11 at 1:32pm
| that's a vid of my 365 close grip bench. I'm having major trouble on my phone transferring, so you may have to replace m.youtube with http://www.youtube" rel="nofollow - www.youtube . Ill post my actual session later |
Posted By: Alaska
Date Posted: 12/18/11 at 2:51pm
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Actual session went as such:
ME Bench
Warmups and stuff
Close Grip Bench Press
mailto:1x10@bar" rel="nofollow - 1x10@bar
mailto:1x10@135" rel="nofollow - 1x10@135
mailto:1x10@185" rel="nofollow - 1x10@185
mailto:1x5@225" rel="nofollow - 1x5@225
mailto:1x5@275" rel="nofollow - 1x5@275
mailto:1x3@315" rel="nofollow - 1x3@315
mailto:1x1@335" rel="nofollow - 1x1@335
mailto:1x1@355" rel="nofollow - 1x1@355
mailto:1x1@365" rel="nofollow - 1x1@365 PR
mailto:1x2@335" rel="nofollow - 1x2@335
Bent Over Rows
mailto:4x12@225" rel="nofollow - 4x12@225
Close Grip Incline Bench
mailto:1x10@135" rel="nofollow - 1x10@135
mailto:2x5@225" rel="nofollow - 2x5@225
Notes:
I'm kind of proud of this PR, as I couldn't use my typical arch and I couldn't use any leg drive. I tried once to dig my heels in lightly on my warmup sets, but it wasn't a good feeling. This is actually only 10lbs less than my 2 week old competition grip PR, which included a pause and good strong arch and leg drive.
I MADE THE WHITE BOARD FOR NOW, HOORAY! Now someone come in and knock this silly lift off the top 5. It doesn't start with a 4, so it shouldn't be on any BEST list...
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Posted By: C. Smith
Date Posted: 12/18/11 at 10:52pm
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------------- |
Posted By: Alaska
Date Posted: 12/18/11 at 10:55pm
| That link above isn't going to work. Anyone that wants can either go to my youtube channel(just search dannyautrey on youtube) or the NASGAWEB Whiteboard in this section to see the vid... if you care... which is probably no one. lol |
Posted By: C. Smith
Date Posted: 12/18/11 at 10:57pm
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Link fixed. ------------- |
Posted By: Alaska
Date Posted: 12/18/11 at 11:00pm
repped... 
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Posted By: Alaska
Date Posted: 12/19/11 at 9:30pm
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Knee Rehab Workout #2
Stationary bike- 20 min
Leg Press- mailto:3x10@200" rel="nofollow - 3x10@200 with both legs, then each leg seperately
Straight leg raises- 3x15
TKE- 3x15
Notes:
Felt good, for the most part. I have a little bit of popping at times. It doesn't have me overly concerned, since it's not really painful.
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Posted By: Alaska
Date Posted: 12/21/11 at 1:06pm
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Had a shittacular DE bench day. I just didnt have any steam. Probably because i tried to make a baby preworkout.... DE bench mailto:2x3@185" rel="nofollow - 2x3@185 mailto:6x3@205" rel="nofollow - 6x3@205 JM Press 3x10 Tri Pushdown 4x10 front raises 4x10 lateral raises 2x10
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Posted By: Alaska
Date Posted: 12/26/11 at 1:39pm
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ME Bench Warmups Floor press v double choked mini band + 44chain 1x10@135 1x10@185 1x6@225 1x5@245 1x2@275 1x1@295 1x0@315 1x1@315 PR 3x1@295 Bent over rows 5x10@225 Close grip incline bench 1x5@135 3x5@225 DB Bench 1x10@100 1x6@100 2x5@80 Face pulls 5x12 First time doin that particular set up on floor press, but I missed that same weight without the chain 8 weeks ago, so PR it is. |
Posted By: C. Smith
Date Posted: 12/26/11 at 9:45pm
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Boom! PR!
------------- |
Posted By: Alaska
Date Posted: 12/27/11 at 2:21pm
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Boom! Knee Rehab 20minute stationary bike Stretching Leg press - 3x12 each leg and both legs TKE- 4x20 SQUATS!!! mailto:1x5@135" rel="nofollow - 1x5@135 , mailto:3x5@225" rel="nofollow - 3x5@225 RDL - 2x10 Feelin good, yall. I wasn't gonna squat, but there was a group of four bro bros in one of the racks making a total mockery of the lift. I decided that someone had to please the gods of the squat rack, so I slid under a bar. Depth was good, pain was there, but tolerable. I think I'm back! Next week, 245x3x5.. Baby steps. Now, its NSAIDs and RICE.
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Posted By: Alaska
Date Posted: 12/28/11 at 3:05pm
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DE Bench Warmup stuff Speedy Bench vs mini band mailto:1x10@135" rel="nofollow - 1x10@135 mailto:1x3@185" rel="nofollow - 1x3@185 mailto:8x3@205" rel="nofollow - 8x3@205 Bent over row, wide grip, pulled to xyphoid process mailto:1x6@135" rel="nofollow - 1x6@135 , 155, 175, 195, 215, 225 Press mailto:1x5@135" rel="nofollow - 1x5@135 mailto:5x5@155" rel="nofollow - 5x5@155 OH Lockouts 2x5 1x4 Front raise 4x10 Face pulls 5x12 Lesson to be learned here... I have a weak press. Fresh, I'm doubting I'm good for 205. Just goes to show ya, kids, benching does almost zilch for oh strength. I can lay down and bench 365 at any given time, but I can't press 60% of that. |
Posted By: Alaska
Date Posted: 12/28/11 at 8:24pm
| Knee is feeling good. Based on that, I will squat again Friday, along with the rest of my rehab stuff. If that goes well, and I don't swell up, I will continue to squat 2x per week for the next 5 weeks, then take a reload week for all of my lifts before I undergo a 6 week meet prep for my meet on March 24. Hopefully, my last heavy squat workout will involve somewhere close to 5 wheels and my last deadlift starts with a 6. |
Posted By: C. Smith
Date Posted: 12/29/11 at 12:35am
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So true on the women's press carryover to OHP. Although the opposite is most certainly true. Glad to hear the knee feels good! ------------- |
Posted By: Alaska
Date Posted: 12/30/11 at 4:29pm
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Knee habBike-10 min TKE-3x15 Squat!- mailto:1x5@225" rel="nofollow - 1x5@225 , mailto:3x5@235" rel="nofollow - 3x5@235 Ohhh yeah, feels good. Almost 0 pain during the squats. Session was short, cuz I work for 12 hrs 7 days at a time..
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Posted By: Alaska
Date Posted: 1/02/12 at 4:54pm
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ME BenchWarmups 1 board bench(+44lb chain) mailto:1x10@135" rel="nofollow - 1x10@135 mailto:1x6@185" rel="nofollow - 1x6@185 mailto:1x5@225" rel="nofollow - 1x5@225 mailto:1x5@245" rel="nofollow - 1x5@245 mailto:1x3@275" rel="nofollow - 1x3@275 mailto:1x2@295" rel="nofollow - 1x2@295 mailto:1x1@315" rel="nofollow - 1x1@315 mailto:1x1@335" rel="nofollow - 1x1@335 mailto:2x1@355" rel="nofollow - 2x1@355 PR stuff mailto:2x1@345" rel="nofollow - 2x1@345 Bent over rows mailto:1x10@135" rel="nofollow - 1x10@135 mailto:1x6@185" rel="nofollow - 1x6@185 mailto:2x5@225" rel="nofollow - 2x5@225 mailto:1x5@275" rel="nofollow - 1x5@275 Floor Press mailto:1x10@225" rel="nofollow - 1x10@225 mailto:1x5@275" rel="nofollow - 1x5@275 mailto:1x5@295" rel="nofollow - 1x5@295 mailto:1x6@275" rel="nofollow - 1x6@275 Close Grip Incline Bench mailto:3x5@225" rel="nofollow - 3x5@225 Face Pulls 4x15 Felt good. 355 felt good in my hands. I might have gone for 365 had I not just worked for 12hrs. Either way, holding 400lbs in my hands is nice, and doesn't feel heavy at all, really.
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Posted By: Alaska
Date Posted: 1/04/12 at 7:08am
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Updating with last night's session.
KNEE REHAB warmups
Stationary Bike- 20 MIN
Squats
mailto:2x10@135" rel="nofollow - 2x10@135
mailto:1x5@225" rel="nofollow - 1x5@225
mailto:3x5@245" rel="nofollow - 3x5@245
Leg Press
3x15@ whatever
TKE
3x20
Knee is feeling good during the squats, but still not 100%. It's coming back, though. There is still a noticeable difference between my right and left legs as far as muscle activation.
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Posted By: Alaska
Date Posted: 1/06/12 at 4:58pm
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Missed my Wednesday DE Bench session. I rage!
Tonight: Knee Rehab 10 minutes stationary bike Squat 2x10@135 1x5@225 3x5@255 Single Leg Press 300ish x 4x12 TKE 3x20 20 minutes stationary bike Knee was good in the presses and squats. For some reason, the front part of my knee hurts a little during biking, but not during lifting. |
Posted By: Alaska
Date Posted: 1/08/12 at 2:38pm
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ME Bench warmings up Full range + 44lb chain 1x10@135 1x10@185 1x6@225 1x5@245 1x3@275 1x2@295 1x1@315 1x1@335 1x1@345 10lb pr yay! 1x0@355 2x2@335 Bent over row 2x10@225 2x10@275 Press 1x6@135 3x4@165 DB Bench 5x5@110 Front Raise 3x10@40 raaaawwwwwwr!!!! No vids today, but I did unrack these heckers myself.
|
Posted By: Alaska
Date Posted: 1/08/12 at 2:39pm
| lol at the censor changing that to heckers |
Posted By: Alaska
Date Posted: 1/10/12 at 4:08pm
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Knee habElliptical hurts less than bike- 10 minutes Squat mailto:2x10@135" rel="nofollow - 2x10@135 mailto:1x5@225" rel="nofollow - 1x5@225 mailto:3x5@265" rel="nofollow - 3x5@265 Single Leg Press mailto:3x10@300ish" rel="nofollow - 3x10@300ish Didn't have time for anything else cuz I'm now training one of the football players I coached this summer. Does anyone think it's a bad idea or too early to have some ART done to break up scar tissue around the knee and some clean up in my quad? |
Posted By: Alaska
Date Posted: 1/11/12 at 6:32pm
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DE Bench Warmup/foam roll Speed Bench vs mini 1x10@135 1x5@185 8x3@185 BEnt over row 3x10@185 Incline close grip bench 4x5@225 Seated OH tricep extensions 3x10 Cable press downs 3x10 Lat Pulldowns 4x10 Face pull 5x12 |
Posted By: Alaska
Date Posted: 1/12/12 at 10:27am
| Apparently I set a PR a few weeks ago, and didn't know about it until the other day. Hit a home run and knocked my wife up. Found out on my birthday, so that was kinda cool. This will be our first child and I'm pretty thrilled about it. |
Posted By: C. Smith
Date Posted: 1/12/12 at 12:19pm
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Congrats!
------------- |
Posted By: Alaska
Date Posted: 1/13/12 at 12:16pm
| Feelin fatigued today, so only did my squats and 10 minutes on the elliptical. Did mailto:3x5@275" rel="nofollow - 3x5@275 . 2 more weeks of this and ill be ready for a week off, then into a very abbreviated meet prep for 3/24 |
Posted By: Alaska
Date Posted: 1/13/12 at 12:17pm
| Thanks Craig. |
Posted By: Alaska
Date Posted: 1/15/12 at 2:34pm
|
ME Bench
Warming ups Floor press v double choked mini 1x10@135 1x10@185 1x5@225 1x5@245 1x3@275 1x2@295 1x1@315 1x1@325 1x1@335 30lb PR!!! DB bench 1x5@100 1x5@120 1x4@140 1x9@120 Incline Bench mailto:2x5@225" rel="nofollow - 2x5@225 Somewhat rushed on this workout. Got up late, and I work tonight. No big deal, though. I got the work in and set a PR, fueled by the rage of GB playing horrible football and losing. Old PR is roughly 8 weeks old, which seems to be par for the course lately. Since I've started using the Westside method, I've been increasing in strength on an 8 week schedule. I'm pleased, and hopefully this helps with my throwing.
|
Posted By: Alaska
Date Posted: 1/16/12 at 2:25pm
| Knee has some swelling and some pressure in the same area as the initial injury. Not thrilled about that. I think I'll take it easy tomorrow. |
Posted By: Alaska
Date Posted: 1/18/12 at 10:38pm
|
DE Bench Warmups, in the literal sense of the word. It was a high of -11*F today Speedy Bench vs Mini Band 8x3@185 Press 3x5@165 Bent Over row 3x10@225 Front Raise 1x10@40 1x10@60 1x10@40 Face Pulls 3x10 Was good enough for a work day and training a young guy how to Squat/bench/deadlift. |
Posted By: Alaska
Date Posted: 1/20/12 at 3:38pm
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Trying to get the Squat back
Warmup/foam roll
Squat
mailto:2x10@135" rel="nofollow - 2x10@135
mailto:1x5@225" rel="nofollow - 1x5@225
mailto:3x5@295" rel="nofollow - 3x5@295
Single Leg press
mailto:3x10@300iah" rel="nofollow - 3x10@300iah
Treated the squats like speed squats. They felt good, with only a slight amount of knee pain.
My trainee(14 years old, 6' 170) is coming along. He did mailto:5x5@115" rel="nofollow - 5x5@115 on squats today. His depth isn't there, but I think that will come with increased hamstring strength in the future.
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Posted By: Alaska
Date Posted: 1/22/12 at 2:44am
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As I set here, thinking about my future in training, I wonder what it will be like. How hard is it going to be to maintain a consistant training schedule with a newborn around? Will I still be able to accomplish my life strength goals?
I think it's important for me to continue. I certainly don't ever want my kid to feel neglected because I'm in the gym. That's really my only fear, in the matter. Hopefully I can raise them to see my training for what it really is, and not as something selfish that I spend my time on. Sons always idolize their fathers' strength. In many cases, it is almost mythical to them. How often do you remember arguing with your friends about whose dad was stronger? I want to be the strongest of all dads. As boys get older, they often challenge themselves to be as strong as their father. Hopefully I can give him something to work for and be proud of. For my girl, I want to be strong. I want her to know that I can protect her from anyone and anything. Yes, I do want to be the intimidating father that she brings boys home to. I want to be a good example of they type of man that she wants to marry. In my future, I'll have to have a whole different type of strength than what I've been building. I'm now going to have to carry the entire world of at least one individual. I look forward to the challenge. |
Posted By: C. Smith
Date Posted: 1/22/12 at 3:42am
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You will still have plenty of time to train, but there will be decisions based on time with the family. I had to make them many years ago (and continue to make them currently as mine are 10 and 11 now), and I don't regret adjusting my schedule or missing a highland game one bit. I'm amazed by the guys that have young ones and still do 20 games per year and train 4-5 times per week, as I know I couldn't and wouldn't want to do it. Good luck! ------------- |
Posted By: Daniel McKim
Date Posted: 1/22/12 at 7:00am
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I think it definitely takes sacrifices, and it can be difficult. That's why my alarm goes off at 4:30 am each morning; not because I want to go lift then, but I know that it's the only time I can go if I want to spend time with my family after work. By lifting before work, I know that I won't miss anytime with my family. Just an example. You'll know what to do. ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: Alaska
Date Posted: 1/22/12 at 1:46pm
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Thanks for the advice guys. Ill do what I need to to make it work. ME Bench
Warmups Floor press 1x10@135 1x10@185 1x8@225 1x5@245 1x3@275 1x2@295 1x2@315 1x1@335 1x1@355 1x1@365 << 30lb pr since October 1x0@375 < lol. No spotter 2x1@345 Bent over row 5x10@225 Close Grip Incline 5x5@225 Seated Cable Rows 4x10 Pulldowns 3x10 Happy about PR. Forgot about facepulls. Shit. |
Posted By: Alaska
Date Posted: 1/24/12 at 6:34pm
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Squats.. Yeah, still weak.Warmup mailto:Squat2x10@1351x5@2253x5@305Rdl3x5@3152hr" rel="nofollow - Squat 2x10@135 1x5@225 3x5@305 Rdl 3x5@315 2 hrs of being a Sirr at rugby practice |
Posted By: Alaska
Date Posted: 1/25/12 at 3:18pm
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DE BenchWarmup, stretchingSpeed Bench mailto:8x3@185" rel="nofollow - 8x3@185 vs mini Bent Over row mailto:3x10@225" rel="nofollow - 3x10@225 Press mailto:1x5@135" rel="nofollow - 1x5@135 mailto:1x5@165" rel="nofollow - 1x5@165 mailto:1x4@175" rel="nofollow - 1x4@175 mailto:1x5@175" rel="nofollow - 1x5@175 mailto:1x4@175" rel="nofollow - 1x4@175 DB bench 1x5,2x8@120 Kind of a meh session. It was rather drawn out, as I was working with my trainee at the same time. He was having issues hitting depth, and it seems to be a flexibility issue.
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Posted By: Alaska
Date Posted: 1/26/12 at 11:55am
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Got 3 hours sleep last night, but I just saw my baby's heartbeat for the first time. :D Time to train!
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Posted By: Alaska
Date Posted: 1/28/12 at 4:02am
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Squat Day bike and stretch Squat 2x10@135 1x5@225 3x5@315 Single Leg Press 1x10@400ish Felt my knee tweak/shift on first set, but I think it's because I surged forward a bit to go lower on one of the reps. I could tell immediately that it happened, and the effects are lingering a bit today. YAY FOR MY KNEE TELLING ME THAT I SUCKED AT SQUATTING FOR AT LEAST ONE REP! |
Posted By: Alaska
Date Posted: 2/05/12 at 6:11pm
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Last week was mostly deload, aside from assistance work on Sunday, and recovery
stuff on the days I was training the young fella. Today: ME Bench Wanted to do a 2bd, but ended up digging trucks out of the snow for half the morning, so I couldn't go get my other board. Close grip to 1bd vs 44c 1x10@135 1x8@185 1x6@225 1x3@275 1x2@295 1x1@315 1x1@335 1x1@345 1x1@355 tied pr 2x1@335 Floor Press v 44c 5x8@225 Bent over row 3x8@225 Dips 1x8 2x6@ +60 Pullups 25 Shrugs 4x10@405 Decent session, I suppose. I always seem to be weak off a deload. |
Posted By: Alaska
Date Posted: 2/07/12 at 5:42pm
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First deadlift session since the summer
warmup DEadlift 2x10@225 1x5@315 1x5@405 5x5@445 hnnnnggggg. Laid on the ground and made victim noises after that Good morning 3x10@135 After being heckled, I went back in the gym and did SQUATS 1x10@135 1x5@225 3x5@275 then I went and played some indoor rugby. |
Posted By: Alaska
Date Posted: 2/08/12 at 6:06pm
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DE Bench Warmup Speedy Bench v mini mailto:1x10@45" rel="nofollow - 1x10@45 mailto:1x10@135" rel="nofollow - 1x10@135 mailto:8x3@185" rel="nofollow - 8x3@185 Pullups 5x5 Press mailto:4x5@175" rel="nofollow - 4x5@175 Low row machine 3x10
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Posted By: Alaska
Date Posted: 2/10/12 at 5:05pm
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Squat Day quick warmup Squat 1x10@125 1x10@135 1x10@225 1x3@315 1x3@355 1x3@365 1x3@375 Leg Press 4x10 GHR 3x8 Notes: Well, after some thought, I've kind of planned what I will do between now and March 24(AK State PL Championships). No matter what, I'm not going to squat very well, and I'm okay with that at this point. I don't want tweak my knee, so I don't think I'll put myself in any position to do so. What this means is that I will likely not try and move anything heavy enough to crumple me up. Week 1 was today. 3x3, ramping the weight. Week 2 will be 5x3, ramping the weight. Start at 375 and hopefully ramp up to 415-425. Try and hit accessories pretty good. Week 3 3x3, ramp from 425-445. Moderate accessory Week 4 3x2, 445ish. Moderate accessory Week 5 2x2, 465-485. Not much accessory Week 6 work up to 500. No accessory This will obviously change if any of these weights don't feel manageable. Hopefully I can get a 500 squat in competition. I'd like to total 1500, and I think that's only feasible with that kind of a squat. |
Posted By: Alaska
Date Posted: 2/14/12 at 5:09pm
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Pathetic Deadlifted today and tweaked my back. I'm a dummy. Wasn't warmed up well. I basically had just rolled out of bed. Nutrition has been suck as of late. This is how it went: Deadlift 1x10@135 1x5@225 1x5@315 1x3@405 1x3@455 1x3@465 Felt it on the set of 455, so I foam rolled a bit and came after the next set. I felt the twinge on all 3 reps of 465 from the ground up to lockout, so I called it quits and went and bought 2.35 pounds of chinese food to eat my troubles away. I finished the food |
Posted By: Alaska
Date Posted: 2/21/12 at 4:30pm
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Meh ME bench yesterday. Worked up to 335 + 44c floor press, then
did BO rows for 3x8@225 and called it a day.
Today was a decent deadlift session, even if my back was weak. Dead 2x6@225 1x5@315 1x3@405 1x1@455 1x3@495 belt 1x3@505 belt 1x3@515 no belt GMs 5x5@225 nice and deep. Good stretch. Should be doing more accessory at this point, but I left feeling good. Bodyweight is 248, will probably be 246 mid week, then shoot back up to 250 by the end of my work week. Seems like I drop a little at first, then, as the week progresses, overall stress and lack of sleep leads me to make less than ideal diet decisions. _________________________ I took an ice bath tonight, too. I say "ice", but my tap water is between 40-45*. Ice isn't really necessary for the desired effect.
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Posted By: Alaska
Date Posted: 3/03/12 at 11:20am
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Gotta log a few days here, since I've been being lazy about
it.
Sunday Bench Did 5 or 6 singles with 355 to work on form. I felt drained, sick and tired, but I'm not a bitch ass ho, so I trained anyways. Weight was slower than it should be. Tuesday Deadlift Did 1@515 and 4x1@535. Weakness is definitely off the ground, which is to be expected. After mid shin, it felt like the weight just accelerated to lockout. I think I'm starting with my shoulders too far over the bar, though. Wednesday Bench Still drained and sick, but still trained(I covered the reasons why earlier). Benched 1x10@225 and 3x10@275, then some tricep stuff. Low energy and low stamina. Friday Squat Worked up to what should be my opener at the meet on the 24th. Hit a pretty solid 445 with no pains. Feel good about it, so I'll open with it. All caught up now. The closer I get, the more I think that I won't get that 1500 this meet  . State record for the bench is only 364, so I'll take a shot at that
for my second. Doubt I'll pull 620+ for the record, and my squat record is at
535, which I wont touch. Maybe 501/368/601 |
Posted By: Alaska
Date Posted: 3/04/12 at 4:28pm
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ME Bench 1bd vs 45c and mini band mailto:1x10@135" rel="nofollow - 1x10@135 mailto:1x6@185" rel="nofollow - 1x6@185 mailto:1x5@225" rel="nofollow - 1x5@225 mailto:1x3@275" rel="nofollow - 1x3@275 mailto:1x1@315" rel="nofollow - 1x1@315 mailto:1x1@335" rel="nofollow - 1x1@335 mailto:1x1@345" rel="nofollow - 1x1@345 mailto:1x1@325" rel="nofollow - 1x1@325 tricep and back stuff
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Posted By: Alaska
Date Posted: 3/06/12 at 3:39pm
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DESTROOOOYYYYYYYY
EVERYTHIIIIIINNNG! DEADLIFT warmups 1x3@315 1x3@405 1x1@495 1x1@515 1x1@535 1x1@555 RDL 2x6@405 GM 1x8@225 5x10@135 GHR 3x6 |
Posted By: Alaska
Date Posted: 3/09/12 at 7:52pm
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Posting my log here reminds me of throwing at the Games. Everyone's over watching Dan, so they can't see how stupid I look. lol
Bodyweight too high/10. I'm at 252ish. Stupid weight.
Did a bodybuilding lower body day today. Good Morning w/deadlift stance 1x10@45 1x10@135 1x10@185 2x10@225 Leg Press more like IMPRESS. nyuk nyuk nyuk 1x10@12 plates 1x10@14 1x10@16 1x10@18 I purposely wrote it like that to seem like a badass. How does this make you feel? 45* Hyper 3x10 w/ 25lb hat Didn't squat as to preserve my knee for hopefully being good for 501 on the 24th. |
Posted By: Alaska
Date Posted: 3/11/12 at 5:44pm
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Last heavy anything before the meet. Time to just do accessory, maybe some form/muscle memory shit. ME Bench Close Grip Floor Press +44chain 1x10@45 1x10@135 1x10@185 2x6@225 1x3@245 1x2@275 1x1@295 1x1@315 2x1@295 Bent over rows 2x10 Talked too much at the gym. Ran out of time. Will probably do some of my back accessory tomorrow. |
Posted By: Alaska
Date Posted: 3/23/12 at 11:53am
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Powerlifting meet is tomorrow. At this point, I need to lose about 6lbs to make 242, or be full and happy and make 275. I'd like to make 242, as that's been my weight class for the last 3 years, and I want to snatch up the bench record and MAYBE take a run at the deadlift record so I can own all of the state records in that class. None of that really matters though. I just found out this mornign that Bill Kazmaier will be at the meet. I'm freakin stoked.
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Posted By: Alaska
Date Posted: 3/26/12 at 2:53am
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USAPL Alaska Powerlifting State
Championships 3/24/2012 This past weekend I competed at the best powerlifting meet that I've been a part of to date. It wasn't great because of my results, as they were just so-so. The atmosphere was awesome, and we had a ton of new lifters, or older lifters that have come back. There were a total of 41 lifters in all, with 39 of them being full power. It makes me happy to see the sport grow in my home state. The energy in the room leads me to believe that we could see meets of 50-60 lifters very soon! One of the best things about competing in powerlifting for me is getting to hang out with people that I've met over the years since I've been competitive. The group that I lift with year after year is a very good group of guys, and I enjoy having this avenue to hang out with them. It really was like a party for me, Saturday. I saw a friend of mine go 667/532/617 @ 292 bodyweight in tennis shoes having only trained PL for less than a year. Another friend of mine scored almost a 400 Wilkes without even trying that hard. I met a few new guys that I would love to train with in the future, and I hope they continue to compete with us. Aside from the social aspect of it, my performance was mediocre but I was satisfied with it. I'm still recovering from my knee surgery 14 weeks ago, but things are coming along nicely and none of the squats affected my knee. I set meet PRs in the deadlift and total, which is always nice to do. Here's how the actual meet went, starting with weigh-ins: I started my week about 6lbs over my intended weight class of 110kg(242.5lbs). I've cut more before, so I knew this wouldn't be too problematic. I began loading water, sodium and carbs on Sunday, and was bloated up to 259 and some change by Wednesday. Friday morning, I weighed in at 249.5. I had a small breakfast of eggs and fish, and a few sips of water throughout the day. By 6PM, I was down to 245. I was just about ready to abort the cut before that, but decided that it would be a good idea to stick with it. I'm glad I did it, just for the experience, but I ended up weighing in at 109.6kg(241.6lbs) and being the only lifter in my class. There were 3 flights of lifters, and I was in the last flight. This worked out very well for getting everyone time to warm up. I worked on up to about 396 in the warmup rooms, and everything felt smooth. I didn't do very many reps, since that's what makes my knee ache. Squat My attempts for squat were 441, 484 and 501. They all felt pretty easy, but the 501 video looked slower than I thought it was. I did what I typically do at meets, sinking it well below legal depth, lower than what I train for. Bench Benching was just as dumb as benching is. I got my opener of 353, and that's it. The current record is 364, so I chose 369 for my next two lifts and got nowhere with it. It's a dumb lift, anyway. Deadlift The day was growing long by the time we rolled around to deadlifts. I was starting to get tight and tired, but was still ready to pull. I chose to open at 551, which went up pretty fast. Second attempt was 584, which is a meet PR. It was a little slow off the ground, but not bad. I came wanting to pull 601, and since I had my PRs in both total and deadlift, I went for it. It was a fight right off of the ground, and the lockout wouldn't have happened if my arms didn't stretch! 3 white lights later, I put it down and almost put myself down! I was pretty woozy, and had to stop on the platform and recollect before walking away. All in all, it was good. 501/353/601 and a 1455 total wasn't bad for me, all things considered. I'm ready to start training again, now. I don't feel drained or beat up, so I should be hittin' it good real soon. MEET VIDEO: |
Posted By: C. Smith
Date Posted: 3/26/12 at 3:11am
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Nice write up, nice lifts, congrats on the PRs!
------------- |
Posted By: Sean
Date Posted: 3/26/12 at 4:24am
| Great writeup and awesome lifting. |
Posted By: Alaska
Date Posted: 3/27/12 at 5:34pm
| Thanks guys. I'm looking forward to focusing more on speed and overhead strength now. |
Posted By: Alaska
Date Posted: 3/29/12 at 4:20pm
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Today, more light work to get the muscles ready for stuff. Pulled 315 for
speeeeeeed. 1x3, and 7 or 8x2. We did some defensive tactics training during class yesterday, and the warmup was very thorough. I believe it actually helped a lot in the recovery of my whole body. One thing that I observed during those warmups was other people's inabilities to hold a bodyweight squat in the bottom position. Everyone was dying. I was VERY comfortable sitting there in the hole. It does bother my knee to be in that sort of loaded flexion for so long, but not to the extent that I had to get up. |
Posted By: Alaska
Date Posted: 3/31/12 at 12:00pm
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ME Bench Shoulder warmups and stuff Bench 1x10@60kg 2x5@100kg 1x3@140kg 1x1@160kg Reverse average band bench 1x2@180kg 1x0@205kg << wtf was i thinking? 1x1@185kg 1x1@190kg I guess I wasn't paying attention to how much weight was on the bar with the 205. The 190 was really fast, though. Bent over row 1x10@135lbs 4x10@225lbs Floor Press 4x10@225lbs Ab Roller some Cable tricep pulldowns some DB curl 4x10@45 Easy bar curl 2x10@85 1x10@75 The curls made my elbow feel better. I SHOULD do these often to help with that. NOTES: Overall, today was an excellent day. I got to lift at a real powerlifting gym with some real powerlifters, including Chris Haigh(dont know how many people know him). There were 7 of us all together, all with the same goal in mind. I love it! The next 6 weeks of being able to bench with these guys will be very nice. |
Posted By: Alaska
Date Posted: 4/01/12 at 11:31am
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DE Lower Warmup/mobility stuff Speed squats(90seconds between sets) work up to... 1x3@308lbs (too slow) 10x2@265 (muy better) Good Mornings 5x5@220 Leg press 3x10@lots of plates lol.. I was there for 2hrs and this is all I managed. I worked my jaw pretty good, and the warmup was pretty thorough. |
Posted By: Alaska
Date Posted: 4/02/12 at 6:00pm
| Did curls and cardio today. Don't judge me. I've been having some elbow area pain, and i'm trying to attack it. |
Posted By: Alaska
Date Posted: 4/03/12 at 6:57pm
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OHP and bench
accessory
Warmed up with defensive tactics and control techniques Push Press 2x5@135 these were actually strict 1x3@155 8x3@185 These were easy with a push. Not as easy when strict Close Grip Incline 3x5@225 Chest Supported Row some with some other stuff and junk that doesn't matter |
Posted By: Alaska
Date Posted: 4/07/12 at 4:41pm
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ME Bench Warmups and stuff Floor press vs 90lbs chain 1x10@20kg 1x10@60kg 1x6@100 1x3@120 1x3@130 1x1@140 1x0@145 add super ram 1x1@145 easy super ram off 1x13@100 Close grip 3x6@100 Kettle bell extensions 4x15 Ab Roller 2x10 Assisted pullups 3x10 Hammer Curls 3x10@45 EZ Bar curl 2x10@idunnolol.jpg Notes Lots of stuff today. Kind of disappointed that I didn't hit that 145, though. Just kinda fell flat on my face. That's more chain than I've ever used on the exercise, so it's really a PR. Lots of tricep work today, and I feel good about that. |
Posted By: Alaska
Date Posted: 4/09/12 at 4:49pm
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DE Lower Pathetic attempt at warming up Speed squats some@135 some@225 12 or 13x2@275 Did some light cleans and snatches cuz I felt like it Romanian Deads 1x6@315 2x6@335 |
Posted By: Alaska
Date Posted: 4/12/12 at 5:43am
| Didnt train Tuesday because of being bad sick, including total body soreness. Didnt train last night because my body was on fire after being sprayed in the eyeballs and face with OC.(oleocapsicum resin, pepper spray). |
Posted By: Alaska
Date Posted: 4/12/12 at 4:02pm
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Deficit deads from 4.25" up to 515 on a crappy bar
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Posted By: Alaska
Date Posted: 4/14/12 at 11:22am
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ME Upper
Decent warmup of all upper body and back stuff Cambered bar, 1 board bench 1x10@bar 1x10@60kg 1x5@80 1x5@100 1x3@120 1x1@140 1x1@150 1x0@155 fought long and hard, but couldn't lock it out 1x2@140 add Super Ram 1x4@150 Crazy bar benchweights suspended from bar using bands Just did 1 set of that crazy stuff. Put in toolbox for later use. Close Grip Pause bench 4x6@225 Bent Over Row 1x10@135 3x5@225 Kettlebell Tricep Extensions 15,10,12@35s Seated Rows(cable) 4x15 Hammer Curls Notes Another good Saturday in the books. The Cambered Bar 1bd bench feels like it'll be a good exercise to throw in occasionally as long as my shoulders feel healthy. It basically is like benching from about a 1-1.5" deficit, and I think that will really help my strength off the bottom. I did a decent pause on these, as well. I spotted a 606lb bench, and did a couple hand-offs on mid 5 benches. That's pretty unnerving, lol. |
Posted By: Alaska
Date Posted: 4/15/12 at 1:12pm
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DE Lower
Decent warmup. Knee was achey until it got warm. Speed box squats12"ish box, which is a couple-three inches below parallel 2x10@135 free 2x3@225 12x3@275 Front box squats with pause on the box 3x5@185 Wide Stance GMs 3x8@185 Hip pullthroughs Notes: Did half of my box squats with Chucks and the other half in my oly shoes. Felt good in the oly shoes, so I may be switching back to them for all of my squats, now. |
Posted By: Alaska
Date Posted: 4/17/12 at 4:48pm
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OHP Day Most of my warming up was done at work, during defensive tactics/one-on-one control technique training OHP some pushed, some not 1xabunch@45 1x10@95 1x8@135 1x5@185 1x3@195 1x3@205 1x3@215 5x3@225 more weight than I've ever used for that many sets Bent over row 3x10@225 Close Grip Incline 1x5@225 1x4@225 1x3@225 faded fast on these Front Raise 1x10@40 3x10@35 Shrugs 3x20@315 Notes: Like I said above, that's more weight than I've ever used for that many sets on OHP. I struggled with triples last year with that weight, and now they're relatively easy. I'll try adding more weight next week to see how far I can take it with the triples. Weight is feeling mo better in the lockout position. There's a lot less stress on my lower back, but that's probably because I'm wearing a belt now. In personal news, found out that my baby is a girl. Pretty stoked about that.
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Posted By: Alaska
Date Posted: 4/19/12 at 4:31pm
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Today freakin sucked for going to the gym. We were in the mat room from
0800-1700 doing control and defensive tactics. My partner for most of the work
is a 300lb strong ass Tongan dude, so it wore me slap out. I didn't expect much
on my deadlifts, and I didn't get much. ME Lower Light warmup Deadlift vs 110chain 1x5@225 1x5@275 1x3@315 1x3@365 1x1@405 1x1@455 1x1@475 1x0@495 1X0@475 1x1@455 ...done. I think I'll come back and get some accessory tomorrow. I'm toast. |
Posted By: Alaska
Date Posted: 4/21/12 at 6:05pm
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ME Bench
Warmups and stuff Close Grip Bench vs 90chain some@60 1x5@100 1x5@120 1x2@130 1x1@140 add Super Ram 1x4@140 add 2 board 1x3@150 take away 2bd and ram 1x4@120 Floor Press 1x8@225 2x5@265 Tricep Extension(cable) 2x15 Deadlifts idunnolol 4x1@405 1x11 or 12@405 Curls some hammer some ez bar Seated cable rows 3x20 notes I did the deadlifts in my oly shoes. Dunno why, just did. I love deadlifting. |
Posted By: Alaska
Date Posted: 4/22/12 at 1:57pm
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Training was cut short, since the gym closed an hour earlier than I thought it would. Ooopsie DE Lower Thorough stretching/mobility/warmup Speed Squats mailto:1x5@45" rel="nofollow - 1x5@45 mailto:some@135" rel="nofollow - some@135 mailto:1x3@225" rel="nofollow - 1x3@225 mailto:6x2@275" rel="nofollow - 6x2@275 ..and that was it. Damn timing. I was gonna go earlier, then I decided that I wanted to give my knee a break. After an hour or so, I decided that I need not be a heckin bitch and decided to go anyway. |
Posted By: Alaska
Date Posted: 4/24/12 at 5:23pm
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TASER and OHP
day
Got TASERed at work. Made funny noises, then went to the gym for OHP OHP some@bar some@95lbs 1x10@135 1x3@185 2x3@225 5x3@235 Close Grip Incline 3x5@225 Front Raises 4x10 DB Rows 1x12@85 1x20@120 1x12@120 Notes: Overhead felt a little weaker today, but my body was peppered. |
Posted By: Alaska
Date Posted: 4/28/12 at 1:03pm
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ME Upper
Warming up and foaming Bench some@20kg some@60kg 1x5@100 1x3@110 1x1@140 1x1@160 add Super Ram 1x1@170 1x1@180 add 2bd 1x4@180 no 2 board, no Super Ram 1x4@315lbs Floor Press 3x5@275 Tricep Pushdowns some Notes: Elbow hurty from baton training. Pleased with the weight that was moved today, though. I feel like I'm making good improvement, and slowly chugging toward that 400. |
Posted By: Alaska
Date Posted: 5/02/12 at 2:24pm
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yesterday's shit OHP Day Knee sucks OHP some@bar 1x10@95 1x5@135 1x3@185 1x3@225 2x3@235 5x3@245 2 second pause bench 3x5@225 Incline DB Press 2x10@65 Notes: My knee is in bad condition. Probably won't squat tomorrow or sunday, and stick to deadlifts or other such movements that don't require flexion. |
Posted By: Alaska
Date Posted: 5/01/16 at 10:35pm
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After a several year hiatus, I've found my way back to throwing. I never really stopped loving it, but it just wasn't working out for me with the other competitions I do. However, after watching Matt's youtube channel for the last 8 months, I've decided that I'm gonna go all in on training for this year's games. With worlds being up here this year, I really didn't want to miss it. Currently, I'm in the middle of a quick strength block. After this wraps up in a couple weeks, I'll be doing mostly speed training until the games. I practice throwing 2 or 3 times a week now, and will increase that to 4 times once the new training block starts. Last week's training highlights: Deadlifts: 4x4@515 Log Press 3x5@205 Squats: 3x4@465 Missed a bench day, and didn't get much volume with my accessories. Gotta get that in! |