TRAINING LOG: JIM G
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Topic: TRAINING LOG: JIM G
Posted By: jimdeg73
Subject: TRAINING LOG: JIM G
Date Posted: 3/29/10 at 10:25am
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Alright just starting a new program will see how it works.
Background 30 years old, Previous Football and Track Thrower in College. Been Throwing Highland Games since July 2009. Here is the lifting plan I intend to Follow. Comments and suggestions to improve it are welcome. Program 3 Days a week 1 mile run to warm up Reps on main lifts indicated by *: Week 1; 3x5 Week 2; 6,4,3 Week 3; 3x3 then start over. 1st Workout *Hang Cleans *Squats Snatch Caber specific exercise, Would like suggestions *Dead lifts/high pulls 2nd Workout more of a speed day *Bench *Push Press *Incline Speed Cleans Core blaster (Twisting Squat) 3rd Workout (this one will vary a lot) Arms Triceps/Biceps Lat pulls Various Abs various plyos Throw at least once a week most likely between workout 2 and 3. event will vary. Anything missing? |
Replies:
Posted By: jimdeg73
Date Posted: 3/29/10 at 10:34am
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Week 1 Workout 1
1 Mile warm up run Hang Cleans 5x235, 5,245, 5x255 Squats 5x325, 5x335, 5x345 Snatch 5x 135, 5x145, 5x145 Tried cheater Upright rows for caber took them above head 10x95, 10x105, 10x105 High pulls, not quite sure how high these should be taken to. 5x235, 5x255, 5x265 ------------- |
Posted By: thegnome
Date Posted: 3/29/10 at 1:40pm
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Welcome to the training logs! Nice work man. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: jimdeg73
Date Posted: 3/31/10 at 9:36am
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Week 1 Workout 2
Barbell Bench 215x5, 225x5, 235x5 Push press (went to heavy to start on this) 185x5, 195x5, 195x4 Speed Clean and Jerk 145x10, 145x10, 145x10 Jump Squats on smith machine 145x10, 145x10, 145x10 Core Blasters 145x10 145x10 Alternating Arm Incline press on Hammer Strength machine 90x5, 100x5, 100x5 I think next week I'm going to swap workout 3 and 2 Legs need a little more time to recover from workout 1. ------------- |
Posted By: jimdeg73
Date Posted: 4/03/10 at 1:23am
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Week 1 Workout 3 (the light day)
1 mile run Barbell curls 105x10, 115x10, 115x10 Dumbbell curls 45x10, 50,x10,50x10 Tricep extensions (cable machine) 200x10, 200x10, 200x10 Overhead Dumbbell Tricep extension 45x10, 45x10, 45x10 Rotator cuff sets Lat pulls 210x10, 210x10, 210x10 Dot drill 3 sets 20 Box Jumps 3 ft box (need a higher box) 3 sets 10 ------------- |
Posted By: jimdeg73
Date Posted: 4/05/10 at 9:49am
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Week 2 Workout 1
1 mile run Hang Cleans 6x245, 4x265, 2x275 Squats 6x345, 4x365, 2x375 Snatch 5x145, 5x155, 5x155 Caber Cleans 5x 145, 5x155 5x155 Dead lifts 6x345, 4x365, 2x375 ------------- |
Posted By: jimdeg73
Date Posted: 4/06/10 at 9:58am
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Throwing day
Sheaf and Hammer 25 sheaf throws over 25ft bar missed 5 some just made it over, some were way over 10x 16lb hammer winds triad to get at least 5-6 rotations on each with proper hip movement 8x 22lb hammer throws all about 70ft wasn't trying to throw far here just trying to get the movement. I've got along way to go with this one. ------------- |
Posted By: jimdeg73
Date Posted: 4/07/10 at 3:14am
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Week2 Workout 2
1 mile run 10 Pullups Lat Pulls 10x200, 10x210, 10x210 Skull Crushers/close grip bench 10x95, 10x95, 10x95 barbell curls 10x95, 10x105 10x105 kettle ball swings 10x52lb ball 3 sets Ab cycle 20x 3 sets 25 situps no Plyos today ------------- |
Posted By: jimdeg73
Date Posted: 4/09/10 at 3:51am
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Week2 Workout3
1 mile run push press 185x6 210x4 235x1 missed the last rep Barbell bench 235x6 245x4 255x2 1 negative Speed clean and jerk 165x8 165x7 165 x7 These wore me out Jump Squats 145x10 165x10 165x10 Alternating Arm Incline press on Hammer Strength machine 6x 90 4x105 4x115 2x 125 ------------- |
Posted By: jimdeg73
Date Posted: 4/13/10 at 11:20am
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Week3 Workout 1
10 min Bike warm up Hang Clean 3x255 3x270 2x285 Form sucked Squat 3x345 3x365 3x375 Snatch 5x 145 5x155 5x155 Caber Cleans 5x195 5x195 5x195 Dead lift 3x375 3x395 3x415 ------------- |
Posted By: jimdeg73
Date Posted: 4/26/10 at 9:40am
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Week4 Workout 1
Pressed for time today and coming off a tweaked knee 6 min run to warm up Hang Clean 5x245 5x255 4x265 1x265 Squat 5x345 5x355 5x365 Snatch 5x145 5x145 Dead Lift 5x345 5x365 ------------- |
Posted By: jimdeg73
Date Posted: 5/02/10 at 7:18am
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Throw day on tuesday.
56lb WFD 15 throws hitting around 30ft 28lb WFD 15 throws averaging 60ft 16lb hammer throw 15 throws in the 90s a couple over a hundred ------------- |
Posted By: jimdeg73
Date Posted: 5/02/10 at 7:24am
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Throw day Sunday
Sheaf toss 15 throws 16lb stone 8 standing, 10 full glides averaging 40ft 56lb WFD 10 throws last 4 at about 30ft 28lb WFD 10 throws 2 at 64ft, rest about 60ft 16lb Hammer 8 throws a couple in the 90s 22 lb hammer 5 throws in the 70s, I was completely tired at this point ------------- |
Posted By: jimdeg73
Date Posted: 5/04/10 at 7:54am
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Last lift before Savannah Hang Cleans 235x5 235x5 235x5 Bench pyramid up to 235 Squats 315x5, 315x5, 315+chainsx5 dead lift 325x5, 415x5
------------- |
Posted By: jimdeg73
Date Posted: 5/10/10 at 12:47pm
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Week6 Work Out 1
Bench 190x8 200x6 220x4 250x2(missed 2nd) 260x1(missed) 220x4 Hang Cleans 245x6 255x4 265x2 275x1 (missed) Squat 345x6 375x4 395x2 Snatch 5x135 4x155 Dead Lift 6x375 4x420 2x460 ------------- |
Posted By: jimdeg73
Date Posted: 5/13/10 at 11:49pm
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week6 Work Out 2
20 min cardio pull ups 10 lat pulls 10x200 10x210 10x220 Dips 3 sets 10 Tricep extensions 3 sets 90x10 dumbbell curls 3 sets 45x10 box jumps 3ft box 3 sets of 10 holding 15lb dumbbells ------------- |
Posted By: jimdeg73
Date Posted: 5/17/10 at 1:10pm
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Week7 Workout 3
1 mile run Bench 190x8 200x6 220x4 240x3 250x2 260x1 235x4 Hang cleans 255x3 265x2 275x1 Dead Lifts 395x3 455x3 505x3 Back deloader 135x10 135x10 ------------- |
Posted By: jimdeg73
Date Posted: 5/22/10 at 5:08am
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Throw day
Standing throws 16lb 10 throw best were 37'+ Open Stone 16lb 6 throws 40' 56lb WFD 10 throws 2 over 30' 28lb WFD 15 throws a couple over 65' one at 68' pretty pumped about this 16lb hammer 7 throws couple in the 90's Sheaf 8 throws ------------- |
Posted By: jimdeg73
Date Posted: 5/26/10 at 12:55pm
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Week 8 Workout one
Was pretty drained today so I didn't get much done 1 mile run Bench 200x8 210x6 230x4 250x3failed 260x2 failed Hang Cleans 235x5 245x5 255x5 Back deloader 135x10 135x10 135x10 ------------- |
Posted By: jimdeg73
Date Posted: 5/26/10 at 1:01pm
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Week8 workout 2
Snatch 145x5 155x5 165x5 Dead Lifts 400x5 400x5 400x4 Overhead squats with slosh pipe about 60lbs 3 sets of 10 tricep extensions 45lbs 3 sets 10 Arm curls 60 lbs 3 set 10 Stair jumps 3 sets of 10 ------------- |
Posted By: Duncan McCallum
Date Posted: 5/26/10 at 7:29pm
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Slosh pipe...those things are a pain in the a$$. Good on ya for working with one. ------------- The man in the arena. |
Posted By: jimdeg73
Date Posted: 5/30/10 at 12:32pm
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WEEK 8 WORKOUT 3
Jerks 195x5 205x5 215x4 Push Press 145x5 145x5 145x5 single are dumbell clean and press 60x10 70x5 Abs 3sets of 20 crunches 3 sets 10 scissor kicks 3 sets ten leg and body lifts. 2 games of basketball ------------- |
Posted By: jimdeg73
Date Posted: 6/02/10 at 9:22am
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Throwing day
20 Sheaf tosses 17lb sheaf Hammer Drills 10 sets of winds no spikes 8 sets of stepping winds forward Stone 10 Braemer throws 15 full glides ------------- |
Posted By: jimdeg73
Date Posted: 6/15/10 at 12:40pm
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Week 9 workout 1
Bench 200x8 210x6 230x4 250x3failed 260x2 failed 235x4 Hang Cleans 255x3 265x3 275x1 Squats 320x3 340x3 370x3 Rows 200x10 275x10 305x4 Abdominals with medicine ball 20 reps ------------- |
Posted By: jimdeg73
Date Posted: 6/15/10 at 12:42pm
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Throw day
focused on keeping arm long and in line with shoulders Heavy Weight for distance 10 throws 32ft was the farthest Light Weight for distance 20 throws 65ft was the farthest all throws over 60ft. need to accelerate to trig after last turn. ------------- |
Posted By: jimdeg73
Date Posted: 6/21/10 at 1:24pm
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Work has been crazy the last few weeks and messed up my schedule
WEEK 10 1 mile run warm up Stretch Hang Cleans concentrating on form with less weight 225x5 225x5 225x5 Snatchs 135x5 155x5 155x5 Dead lifts 355x5 395x5 420 x4 back deloader 90x10 90x10 90x10 hammer abs 3 sets of 10 ------------- |
Posted By: jimdeg73
Date Posted: 7/12/10 at 9:28am
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Between work and pulling a back muscle between my shoulder blades my
lifting has gone to crap. Going to start again today with the following in mind. Hopefully I'll get 5 good weeks of lifting before my next comp. Program 3 Days a week 1 mile run to warm up Reps on main lifts indicated by *: Week 1; 2x5 Week 2; 5,3,2 Week 3; 6x1 then start over. Monday *Hang Cleans *Snatch Bench squats *Dead lifts/high pulls Tuesday Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Wednesday *Jump Squats *Clean and jerks speed *Push Press Kettle swings Core blaster (Twisting Squat) Plyos Friday Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Various Abs Throw twice a week 3 events a session as a goal at least once. ------------- |
Posted By: jimdeg73
Date Posted: 7/13/10 at 8:44am
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Monday 12 Jul
Taking it slow and easy to check my back. 1 mile warm up stretch hang cleans 235x5 235x5 Snatch 145x5 145x5 Bench 190x8 200x6 220x4 240x3 250x2 260xfailed 220x4 Squat 325x5 325x5 325x5 Deadlifts 365x5 405x5 ------------- |
Posted By: jimdeg73
Date Posted: 7/14/10 at 9:16am
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13 Jul
Sprint day Warm Up Run 5x50 yard shuttle runs 5x50 yard sprints Abs various ------------- |
Posted By: jimdeg73
Date Posted: 7/14/10 at 12:17pm
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14 Jul 2010
1 mile warm up Push Press 165x5 185x5 195x5 Speed Clean and Jerk 155x5 175x5 185x5 Core Blasters 145x10 145x10 145x10 Plyos Box jumps 4 ft box timed 1 min dot drills 30 sec alternating 21 reps each way. ------------- |
Posted By: jimdeg73
Date Posted: 7/18/10 at 7:30am
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16 JUL
Throw 10 sheaf throws 16lb 26-27ft Light weight 15 throws Hammer 16lb and 22lb 12 Throws ------------- |
Posted By: jimdeg73
Date Posted: 7/19/10 at 12:21pm
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19 Jul
1 mile Warm up run Hang Cleans 235x5 245x3 265x1 265x1 Snatch 145x5 155x3 165x2 Squat 315x5 315x5 315x5 Hex bar Dead lifts 370x5 410x3 430x2 Back de loader 135x10 135x10 Abs 20 with medicine ball 20 without 25 sit ups ------------- |
Posted By: jimdeg73
Date Posted: 7/22/10 at 10:04am
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22 JUL
1 mile warmup run bench 190x8 210x6 235x4 245x3 255x2 265x2 Push Press 195x5 205x3 215x2 Speed clean and Jerk 165x5 185x5 195x5 Jump Squats 195x5 195x5 Plyometrics 3 sets 10 3ft box jumps. swam laps till I was tired didn't take to long. ------------- |
Posted By: jimdeg73
Date Posted: 7/26/10 at 2:05pm
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26 Jul
1/2 mile run warm up Hang Cleans 245x3 265x2 265x2 275x1 Snatch 155x3 165x3 175x2 Arm curls Tricep extensions Dead Lifts 365x3 420x3 495x3 520x1 PR Abs 3min of crunches with 25k med ball 3min without ball ------------- |
Posted By: jimdeg73
Date Posted: 8/03/10 at 2:15am
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28 Jul
1 mile warm up Bench 190x8 200x6 230x4 240x3 250x2 260x1 240 x4 push press 180x3 195x3 210x3 Clean and Jerk 165x5 175x5 185x5 Triceps and curls Abs ------------- |
Posted By: jimdeg73
Date Posted: 8/03/10 at 2:17am
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31 Jul
Throw day 22 lb stone standing 33' was the best 16 lb stone standing 41' was the best 56lb WFD 33' was the best 28lb WFD 66' was the best 135lb caber I sucked ------------- |
Posted By: jimdeg73
Date Posted: 8/09/10 at 12:34pm
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9 aug 2010
muscles were really mis firing on the form today, felt very out of sync 1/2 mile warm up Hang Cleans 245x3 245x2 255x3 255x1 Bench 200x8 220x6 240x4 195x5with bands 195x5 with bands Squat 235x5 325x5 325x5 snatch 155x5 155x4 135x5 Dead Lifts 380x5 430x1 Was dead at this point Lat pulls, and curls 15 min on Erg machine ------------- |
Posted By: jimdeg73
Date Posted: 8/31/10 at 8:28am
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30 aug 2010
2 hours mowing lawn with a push mower for warm up. Grass was damn near 2ft high Hang Cleans 225x4 225x4 225x4 225x4 Squats 325x5 325x5 325x5 235x15 Dead Lifts 366x5 410x5 450x5 Russian Twist 3 sets 10 with 45lb plate Abs ------------- |
Posted By: jimdeg73
Date Posted: 9/02/10 at 1:10am
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1 Sept 2010
1/2 mile warm up run Bench 190x8 200x6 220x5 240x4 250x3 145 with bands x10 x2 Snatch 135x5 155x5 3 ft box jumps from seated positon with 60 lbs x10 x2 Lat pulls 170 x10 x2 curls and Triceps ------------- |
Posted By: jimdeg73
Date Posted: 9/17/10 at 4:34am
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16 Sept
Back From fishing trip. I'm out of shape. 1 mile run 10 min Stretch Bench 215x8 225x6 235x4 245x4 145x10 Speed hang clean and jerks 145x5 155x5 155x5 Jump Squats on smith machine 145x10 155x10 155x10 Lat pulls 165x10 175x10 185x10 20 min cardio ------------- |
Posted By: jimdeg73
Date Posted: 9/24/10 at 12:00am
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20 sept
1 mile warm up stretch Hang Cleans 235x5 255x5 255x5 Squats 325x5 325x5 325x5 Snatch 145x5 155x5 155x5 Dead lifts 370x5 465x5 465x5 abs ------------- |
Posted By: jimdeg73
Date Posted: 9/24/10 at 12:03am
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22 Sept
1 mile warm up stretch Speed clean and Jerk 155x5 155x5 155x5 Bench 195x8 205x6 225x4 235x3 245x2 135 with bands x10 Ply jumps with 60 lbs 3 sets of 5 curls triceps lat pulls ------------- |
Posted By: jimdeg73
Date Posted: 9/27/10 at 1:34pm
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25 Sept
throw day Stone 7 standing throws with 16lb 15 full spins with 16lbs Sheaf About 25 throws with 16lb sheaf ------------- |
Posted By: jimdeg73
Date Posted: 9/27/10 at 1:38pm
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26 sept
Throw Day Sheaf 16 lb 10 standing 6 Spinning starting to get the hang of this Open Stone 16lb 5 Standing 10 full spins hitting 40+ pretty consistantly LWFD 15 throws over 60+ft once I warmed up ------------- |
Posted By: jimdeg73
Date Posted: 9/27/10 at 1:41pm
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27 sept
Hot as hell on deployment lifting outside about 98 deg 100% humidity Jog for warm up Only trying to maintain strength Hang cleans 245x5 245 x5 245x5 squats 225x5 325x5 325x5 325x5 Snatch 165x5 165x5 Abs Thats all I could stand ------------- |
Posted By: jimdeg73
Date Posted: 10/12/10 at 10:19am
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11 Oct 2010
1 mile warm up jog Hang cleans 235x5 245x5 255x5 Squats 335x8 335x8 335x8 Deadlift 360x5 400x5 420x5 Lat pulls 195x10x3 one arm snatch (first time doing this so I went light 65x5x3 Abs 2 mile run ------------- |
Posted By: jimdeg73
Date Posted: 10/16/10 at 1:30pm
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14 OCT 2010
1/2 mile run Clean and jerk 5x165 5x185 4x215 Snatch 5x165 5x165 5x165 Jump Squats 10x165 8x215 5x215 box jumps 3 sets of 10 twisting squats 10x145 10x145 ------------- |
Posted By: jimdeg73
Date Posted: 10/19/10 at 5:39am
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17 Oct 2010
1/2 mile warm up run Hang Clean 245x5 255x3 265x2 Bench 215x8 235x6 235x6 135x10 Squat 325x5 425x5 325x5 Dead Lifts straight bar 360x5 405x3 460x2 Abs Lat pull ------------- |
Posted By: C. Smith
Date Posted: 10/19/10 at 6:00am
Do you sometimes use something other than a straight bar for deadlifts? ------------- |
jimdeg73 wrote:Posted By: jimdeg73
Date Posted: 10/26/10 at 10:18am
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10/26/10
Fast work out 1 mile warm up Hang Cleans 5x245 5x245 5x245 Squats 325x8 325x8 325x8 Dead lifts 405x5 Triceps curls lat pulls ------------- |
Posted By: jimdeg73
Date Posted: 10/30/10 at 8:20am
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29 Oct 2010
10 min bike warm up Clean and jerk 165x10 185x8 205x4 215x2 235x1 Bench w/ dumbbells 70lbsx8 75x6 80x4 50x10 Snatch 145x5 145x5 145x5 jump squats 8x145 195x5 Box jumps 3 sets 10 Abs ------------- |
Posted By: jimdeg73
Date Posted: 11/08/10 at 10:41am
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8 Nov 2010
warm up Dead lift 345x5 385x3 460x1 460x1 1 Push Press 155lbs 1 Strict Pull Up 3 Push Presses 155lbs 3 Strict Pull Ups 5 Push Presses @ 155lbs 5 Strict Pull Ups x 4 rounds in 15 min ------------- |
Posted By: jimdeg73
Date Posted: 11/20/10 at 9:15am
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15 Nov
mile run Hang Cleans 235x5 245x5 245x5 Squats 245x10 245x10 245x10 245x10 245x10 Stiff leg dead lifts 185x10 185x10 185x10 185x10 185x10 Abs ------------- |
Posted By: jimdeg73
Date Posted: 11/20/10 at 9:19am
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17 Nov 2010
1 mile run bench press 165x5 175x5 185x5 205x5 235x5 snatch 135x5 155x5 155x5 dumbell press 50x10 50x10 5x10 50x10 50x10 dumbell rows 85x10 85x10 85x10 85x10 85x10 barbell Curls 105x10 105x10 105x10 ------------- |
Posted By: jimdeg73
Date Posted: 11/24/10 at 1:47pm
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22 Nov
1 mile run Hang Cleans 245x5 245x5 245x5 Dead lifts 315x5 365x5 405x5 455x1 leg press 400x10 400x10 400x10 400x10 400x10 Good mornings 145x10 145x10 195x10 195x10 195x10 Abs ------------- |
Posted By: jimdeg73
Date Posted: 11/24/10 at 1:51pm
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24 NOV
warm up run 20 dumbell thrusters 45lb DBs 50 yard sprint 15 dumbell thrusters 45lb DBs 6 broad jumps 6ft 10 dumbell thruster 45b DBs 50 yard sprint 5 dumbell thruster 45b DBs 6 broad jumps 6 ft 8 50 yard sprint 2 20 yard gassers ------------- |
Posted By: jimdeg73
Date Posted: 11/25/10 at 10:36am
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25 Nov
warm up run push press 155x5 175x5 205x5 snatch 135x5 155x5 165x2 pull ups 5x10 assisted dips 5x10 body weight curls 5x10 45lb DB ------------- |
Posted By: jimdeg73
Date Posted: 11/26/10 at 10:38am
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26 NOV
3 games of basket ball 2 x 40 yards (rest 15 seconds) Rest 30 seconds 2 x 60 yards (rest 15 seconds) Rest 30 seconds 2 x 80 yards (rest 15 seconds) Rest 30 seconds 2 x 100 yards (rest 15 seconds) Rest 30 seconds 2 x 80 yards (rest 15 seconds) Rest 30 seconds 2 x 60 yards (rest 15 seconds) Rest 30 seconds 2 x 40 yards (rest 15 seconds) ------------- |
Posted By: jimdeg73
Date Posted: 11/29/10 at 9:34am
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NOV 28
run 2 miles and a mile of intervals Nov 29 jog for warm up Hang Cleans 145x5 155x5 235x3 245x3 255x3 235x3 Dead Lifts 235x5 295x5 345x3 405x3 405x3 Front squats 5x10 at 145 straight leg Dead lifts 5x10 at 215 Abs ------------- |
Posted By: CDarby
Date Posted: 11/29/10 at 10:40am
| I am originally and still an olympic weightlifter. When I read these logs, I'm amazed and very pleased to find so many people training for HG using o-lifts and their variations. It seems like HG competitors are some of the few that have seen the light. I actually often understand what I am looking at when I read what you do. Good work. But run. What does that mean? |
Posted By: jimdeg73
Date Posted: 12/02/10 at 12:06pm
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I do various running routines. Sprints, distance runs etc. don't always log
exactly what I do. I think you see alot of Oly lifting in the HG because there are a large number of former shotput, discus and Hammer throwers competing. I think most of us with that back ground are used to training in this manner because it generally works. ------------- |
Posted By: jimdeg73
Date Posted: 12/02/10 at 12:10pm
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Dec 2
Jump rope for warmup 10min Bench 145x5 195x5 215x3 235x3 245x3 255x3 Snatch 135x5 155x3 165x3 175x3 185x3 195x1 one arm snatch 3x10 each arm 80lb DB DB military press 5x10 with 60lb DB DB rows 5x10 80lb DB Curls 5x10 45lb DB Jump rope 15 min. ------------- |
Posted By: jimdeg73
Date Posted: 12/06/10 at 10:36am
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06 Dec
jump rope warm up Hang Cleans 135x5 185x5 245x3 255x3 265x3 275x1 Dead lifts 225x5 315x5 365x3 405x3 455x3 495x1 overhead squats 5x10 at 100lb Good mornings 4x10 at 225lbs ------------- |
Posted By: jimdeg73
Date Posted: 12/20/10 at 3:05pm
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20 Dec
jog warm up Hang Cleans 235x5 255x3 275x2 285x1 285x1 Squats 145x10 235x10 285x10 305x10 315x8 Straight leg dead lifts 235x10 x10 Abs ------------- |
Posted By: jimdeg73
Date Posted: 1/07/11 at 11:32am
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2 Jan 2011
Throw day sheaf Stone HWFD LWFD L Hammer ------------- |
Posted By: jimdeg73
Date Posted: 1/07/11 at 11:33am
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Jan 3
1 mile warm up Hang Cleans 245x5 255x5 Squats 225x5 315x5 315x5 Dead Lifts 300x5 345x5 400x5 Abs ------------- |
Posted By: jimdeg73
Date Posted: 1/07/11 at 11:38am
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Jan 5
Throw day sheaf stone LWFD HWFD L Hammer ------------- |
Posted By: jimdeg73
Date Posted: 1/07/11 at 11:40am
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Jan 7 2011
1 mile warm up run Snatch 145x5 165x5 165x5 Bench Press 145x10 215x5 235x5 255x2 145x10 Push press 195x5 195x5 Super set of curls Triceps 3ft Box Jumps ------------- |
Posted By: jimdeg73
Date Posted: 1/21/11 at 9:56am
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Jan 17 2011
1 mile warm up run Snatch 155x5 165x3 175x2 Bench 165x8 185x6 210x4 225x3 255x2 210x4 Push press 175x5 185x3 195x2 good mornings 225x10x3 Abs ------------- |
Posted By: jimdeg73
Date Posted: 1/21/11 at 9:59am
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Jan 21
Really unmotivated today! one mile warm up run Hang Cleans 245x5 265x3 275x1 Squats 325x5 325x5 325x5 dead lifts 325x5 405x3 455x1 ------------- |
Posted By: jimdeg73
Date Posted: 2/15/11 at 3:55pm
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Feb 10
1 mile rund for warm up Hang Cleans 225x5 235x5 235x5 Squat 315x5 315x5 315x5 Dead Lifts 360x5 400x5 425x5 Abs Running 2 20 yard sprints 30sec rest 4 30 yard sprints 30 second rest 10 20 yard flying starts. 6 180 lb sled drags 30 yards ------------- |
Posted By: jimdeg73
Date Posted: 2/15/11 at 3:58pm
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Feb 15
1 mile run Snatch 145x5 155x5 155x5 Bench 185x8 195x6 205x4 225x3 235x2 135x10 push press 155x5 155x5 155x5 25lb plat hammer swings 4 sets ABs 15min cardio ------------- |
Posted By: jimdeg73
Date Posted: 1/15/12 at 3:07pm
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Had Second ACL reconstruction on my left knee in March of 2011. It's been ten months and I'm back to lifting normally. Still doing rehab exercises in conjunction with workouts and looking forward to starting to throw once the snow breaks. 10 jan 2012 Complex E 125# x 6 Power Clean Military Press Backsquat Good mornings Behind the neck press Front Squat KB swings 75#20 reps 2 45# 10 reps Power Cleans 205# x 5 215# x 5 Push Press 195# x5 205# x5 ------------- |
Posted By: jimdeg73
Date Posted: 1/15/12 at 3:15pm
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12 Jan 2012 Complex A 125# x6 Row Clean Front Squat Military Press Back Squat Good Morning KB Swings 75# x20 2 45# x10 Power Cleans 215# x 5, 225# x 3, 235# x 2, 245# x 1 Push Press 205# x 5, 215# x 3, 225# x 2, 235#x1 ------------- |
Posted By: jimdeg73
Date Posted: 1/15/12 at 3:21pm
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15 Jan 2012 Complex B 155# x3 Deadlift Clean pull close Grip Snatch Back Squat Good Mornings Row Get Ups 55# kb 2 set of 5 each arm 20# medicine ball throws 2 x10 box jumps 2 x10 dot drills Various hamstring exercises Abs Calf raises ------------- |
Posted By: jimdeg73
Date Posted: 1/17/12 at 6:12pm
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Jan 17 2012 Warm up 5 min run 5 min bike Complex C 125 x 6reps x 3 seta Hang Snatch Front Squat Back Squat Good Morning Dead Lift Row Back Squat 315x 5 x2 Dead Lift 365 x 5 405 x 5 Incline Press Hammer strength machine 245 x 10 x 3 ------------- |
Posted By: jimdeg73
Date Posted: 1/19/12 at 3:31pm
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Jan 19 2012 5 min run and 5 min bike for warm up Complex d 125# x6 reps x3 sets upright row close grip snatch behind the neck press Back Squat Good morning Row Most I have squatted or Pulled since Surgery Back Squats 325# x 5, 335# x 3, 345# x 2 Dead Lift 395# x 5, 415# x 3, 435# x2 Incline Press Hammer strength machine 245# x 10 x2, 265# x6 ------------- |
Posted By: jimdeg73
Date Posted: 1/21/12 at 5:36pm
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21 jan 2011 Warm up 5 min erg machine stretch Complex E 155x3x2 165x3x1 Clean press front squat good morning back Squat Row get ups 55lb kettle ball 2x5 each arm dead lifts 315, 335, 385, 415, 435, 455 hammer winds 16lb hammer box jumps x10 lat pulls 20lb medicine ball throws ------------- |
Posted By: jimdeg73
Date Posted: 1/25/12 at 3:48pm
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24 Jan 2011 Warm up Comblex A 115 x 6 x 3 deadlift clean pulls close grip snatch back squat Good Morning Row Squats 235x10x3 Deadlifts 395 x 5, 415 x 5 incline press 230 x 10 x 3 ------------- |
Posted By: jimdeg73
Date Posted: 1/26/12 at 3:05pm
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26 Jan 2012 Complex C 135x6x3 Hang Snatch Zercher squat back squat good morning row deadlift Squat 315x5, 335x3, 345x2, 225x10 Deadlift 355x5 415x3 445x2 Incline press 235x10x3 ------------- |
Posted By: jimdeg73
Date Posted: 2/23/12 at 2:27pm
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14 feb 2012 Complex D 135#x6x3 upright row Close grip snatch back squat Behind the neck press Good mornings Row Front Squat 225x5 235x5 Dead lift 355x5 405x5 Mil press 165x5 175x5 ------------- |
Posted By: jimdeg73
Date Posted: 2/23/12 at 2:30pm
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16 Feb 2012 Complex E 135#x6x3 power clean Press back squat Good mornings Behind the neck press Front Squat Front Squat 225x5 235x3 245x2 Dead lift 355x5 405x3 425x2 mil press 165x5 175x3 185x2 ------------- |
Posted By: jimdeg73
Date Posted: 2/23/12 at 2:32pm
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22 Feb 2012 Complex A 135#x6x3 Row Clean Front Squat Mil press Back Squat Good morning Front Squat 235x5 255x5 Dead lift 365x5 415x4 mil press 175x5 195x4 ------------- |
Posted By: jimdeg73
Date Posted: 3/06/12 at 7:36am
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5 March 2011 Warm up Squat 135x5 185x5 225x5 305x5 305x5 Bench 135x5 155x5 185x5 225x4 225x4 Good morning 135x10x3 dips 3x10 ------------- |
Posted By: jimdeg73
Date Posted: 3/13/12 at 7:05am
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13 march 2012 warm up 10 full spins w/ 16lb shot 10 standing Squat 135x5 185x5 225x5 300x5 300x5 Bench 135x5 155x5 185x5 225x5 225x4 Good morning 135x10x3 dips 3x10 ------------- |
Posted By: jimdeg73
Date Posted: 3/20/12 at 5:00am
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14 march 2012 warm up 10 full spins w/ 16lb shot 10 standing Dead lift 225x5,315x5,365x5 395x5, 395x5 over head press 135x5 155x5, 185x5 185x5 185x5 pull ups 3x10 one arm rows 3x10 x90lb ------------- |