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TRAINING LOG: Andrew

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AndrewK51 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/17 at 5:20am
1/7/2017

DE Lower

PLYO --- Single leg box jump, 2 leg catch --- 4 x 2 each leg

1. Hang snatch --- 152 x 2/ 176 x 1......

2. DE Box Squat @ 55% --- 15 x 2 @ 235 (completed in 9:03)

3. DE DL @ 55% --- 15 x 1 @ 255 (alternate sumo and conv, completed in 3:09)

4A. Single Leg Squat with band behind knee --- 3 x 6 each
4B. Hamsting curls/slides --- 3 x 6
4C. RKC plank --- 3 x 15 count

Snatches were just straight up bad. Warmed up to quick and took too big of jumps. I am really horrible at them currently. I took a multiple year hiatus and am still working them back. I need to realize that I need to take smaller jumps and get a little more volume in. I was going for a double and missed the second rep, can't remember the last time I missed a rep in training. O well, on the next!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/17 at 8:55am
1/8/2017

RE Upper
1A. Bench @ 55-65% --- 4 x 6 @ 65% (205)
1B. Band Pullaparts --- 9 x 15

2A. Close Grip Foam Roller Bench --- x 5 @ 235/235/245/255/260
2B. Pendlay Rows --- x 10 @ 165/175/175/180

3A. Front Raise --- 4 x 12 w/ 15 kg bumper plate
3B. Pallof Press --- 4 x 10 each side

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/17 at 8:22am
1/9/2017

WOB
1. Water Bottle Drill x 3
2. Full throw x 3
3. Full throw w/ light weight x 5

LWFD
1. Line drills
2. LWFD x 7

Just messing around w/ the light weight for WOB. Felt like it made me focus on timing a little more.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/17 at 8:46am
1/10/17

ME Lower

PLYO - Single leg broad jump, 2 leg catch --- 3 x 1 per leg
 --- TEST 2 leg broad Jump = 84"

1A. Squat w/ suit bottoms
350 x 5 --- suit bottom ripped... just a debacle...

1B. Straight arm lat pull down --- 5 x 12

2A. SSB GM's --- x 8 @ 95/100/105/110/115

2B. TKE's --- 5 x 12 each

Kind of a disaster. I wanted to rotate in a movement with a minimal overload. I have a bunch of powerlifting gear left over. I thought I would have some thing that would fit easily. I guess I had forgotten how much of a pain gear was. I couldn't get anything to fit that would easily allow me to get depth. Tossed on a suit that was basically a singlet... I could hit full depth easily with out weight. First set, the crotch ripped. So I've scrapped that movement. I spent forever wasting time on that, so I had to cut down and jet through the accessories.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/17 at 5:40am
1/11/2017

ME Upper

1A. Close Grip w/ 2 count pause
230 x 5
240 x 5

1B. Band Pullaparts --- 9 x 15

2A. Pushups --- 9 x 10, 1 x 5

2B. Band Rows --- 5 x 12

3A. Band Tri Ext's --- 4 x 12
3B. Shrugs, pinch gripping bumper plates --- 25 kg bumper 3 x 8
3C. 1/2 kneeling vertical Pallof press --- 3 x 10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 11:57am
1/13/2017

DE Lower

PLYO --- single leg box jump, 2 leg catch --- 4 x 2 jumps/leg

1. Hang Snatch --- 4 x 1 @ 162/172/176/181

2. DE Squat (13.5" box, straight bar) --- 12 x 2 @ 60% (260), completed in 7:34

3. DE DL (alternate sumo and conventional) --- 12 x 1 @ 60% (276), completed in 2:37

I was pretty worn out on this day. Cut it at this.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 12:01pm
1/15/2017

DE Bench

1. DE Bench --- 15 x 3 @ 45% (145), completed in 6:28

2A. 1 1/2 Bench --- 5 x 5 @ 145/155/165/175/180
2B. Band Pullapart (diagonal) --- 5 x 8 each direction

3A. Bent Over Rows x 10 @ 176/186/191/196
3B. Lateral Raises --- 4 x 12
3C. Pallof Press --- 4 x 10 each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 12:31pm
1/16/2017

ME Lower

PLYO --- Single leg, 2 consecutive 'broad' jumps w/ same leg --- 2 x 2 each leg

1A. Conventional Deadlift, plates elevated 1.5"
365 x 5
410 x 5

https://youtu.be/lcOOF-B7bpM ... any one know how to embed videos?

1B. TKE's --- 5 x 10 each

2A. SSB, 3 count eccentric piston/bodybuilding style squat --- 5 x 5 @ 165/170/175/180/185
2B. Single leg barbell RDL --- 4 x 8 e @ 65/65/70/70

3A. Band Pull through's --- 3 x 15
3B. 1/2 Kneeling vertical Pallof press --- 3 x 12 each side

Left hips too high on DL. Need to get better about taping things so I can pick things like this up.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 3:38pm
1/18/2017

ME Upper

1A. Reactive SlingShot Bench
265 x 5
280 x 5
285 x 5

1B. Band Facepulls --- 6 x 15

2A. Pushups --- 6 x 12
2B. Rows w/ WOB (56#) --- 3 x 15

3A. Shrugs -- pinch grip 25kg bumper 3 x 10
3B. Band Tri Ext's --- 3 x 15-20
3C. McGill Crunch --- 6 x 10 count hold each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 3:39pm
1/19/2017

WFD
1. Line drills
2. HWFD x 6
3. LWFD x 3

Stone
1. Wrist flips, light stand throws
2. Toes to trig x 3
3. Braemar x 4
4. Open stone x 4
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/17 at 1:28pm
1/20/2017

DE Lower

PLYO - Box jump with single leg jump and single leg catch --- 2 x 2 each leg

1. Snatch - from the floor, catch in power position --- 2 x 3 @ 152

2. DE Squat --- 15 x 2 @ 50% (220). 13.5" Box. Completed in 8:40.

3. DE DL --- 15 x 1 @ 50 (235). Alternate conventional and sumo. Completed in 2:48.

4A. SSB reverse lunge --- x 6 @ 95/100/105 (counting bar as 45#)
4B. Hamstring curl on furniture sliders --- 3 x 5
4C. RKC plank --- 3 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/17 at 1:33pm
1/23/2017

RE Upper

1A. Bench @ 55-65% --- 5 x 6 @ 210 (65%)
1B. Diagonal Band Pullaparts --- 6 x 8

2A. 1 1/2 Close Grip Bench --- 5 x 5 @ 150/160/170/180/190
2B. Bent over Rows --- x 8 @ 176/186/196/206

3A. DB Lateral Raises --- 5 x 10
3B. Pallof Press --- 5 x 10 count each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/17 at 6:26am
1/24/2017

THROWING
1. Line drills
2. HWFD x 10

ME Lower 

PLYO - 2 single leg broad jumps with a 2 leg catch -- 3 sets each leg

1A. SSB Front Squat
275 x 5
300 x 5

1B. Single Leg standing calf raise --- 3 x 8 each

2A. SSB Good Mornings --- x 10 @ 95/100/105

2B. TKE's --- 3 x 15 each

3A. Band Pull through's --- 3 x 15

3B. 1/2 Kneeling vertical pallof press --- 3 x 8 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/17 at 8:18am
1/26/2017

ME Upper

1A. Towel Bench
265 x 5
270 x 5

1B. Facepulls --- 7 x 15

2A. Push ups --- 6 x 12, 1 x 6

2B. Meadow's Row --- 4 x 15

3A. Shrugs --- Pinch Grip 25 KG bumper --- 4 x 10
3B. Overhead Single Arm DB Extension --- 4 x 20 each
3C. McGill Crunch ---8 x 10 count hold each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/17 at 4:06pm
1/27/2017

PLYO --- SL box jump and catch --- 3 x 2 each

1. Power snatch from the floor --- 3 x 2 @ 145/155/160 (super ugly)

2. DE Box Squat (13.5") --- 15 x 2 @ 55% (240). Finished in 8:58

3. DE DL --- 15 x 2 @ 55% (260). Alternate conventional and sumo. Finished in 2:31

4A. SSB Reverse Lunge --- x 6 @ 100/105/110
4B. Band Hamstring Curls --- 3 x 20
4C. RKC Plank --- 3 x 15 count

Need to focus on snatch technique a little. It is impressively bad haha.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/17 at 4:53am
1/30/2017

RE Upper

1A. Bench @ 55-65% (Max of 30 reps, sets of 3-6) --- 5 x 6 @ 210
1B. Diagonal band pullaparts --- 6 x 10 each direction

2A. 1 1/2 Close Grip Bench --- 5 x 5 @ 155/165/175/185/195
2B. Bent Over Rows --- x 6 @ 176/196/211/221

3A. Lateral Raises --- 3 x 15
3B. Pallof Press --- 3 x 10 each side

... a few hours later...

Sheaf
1. Drop drill x 3
2. Bottoms up drill x 3
3. Full throw x 5

HWFD
1. Cast and drop x 3
2. Line drill x 5 
3. Full throw x 8

Really solid day overall. Weather was super nice and I happened to have the day of so I took advantage.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/17 at 4:56am
1/31/2017

ME Lower

PLYO -- 2 broad jumps (2 leg jump and catch) --- 3 x 2
--- Standing Broad Jump test  = 85"

1A. Sumo DL --- 405 x 5 / 435 x 5

1B. TKE's --- 5 x 12 each

2A. Close stance squat, 3 count eccentric, "piston"/bodybuilding style --- 5 x 5 @ 170/175/180/185/190

2B. Single leg BB RDL --- x 8 @ 70/70/75/80

2C. Vertical Pallof Press, 1/2 kneeling --- 3 x 10 each

I was a little disappointed in my max effort work here. Just have to keep building and making progress.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/17 at 4:57am
2/1/17

ME Upper

1A. Close Grip Bench w/ 2 count pause --- 5 RM --- 225 x 5/245 x 5
1B. Face Pulls --- 8 x 15

2A. Pushups --- 7 x 12
2B. Meadow's Rows --- 5 x 12

3A. Shrugs (25 kg bumper pinch grip) --- 3 x 12
3B. Overhead DB Triceps Ext --- 4 x 20 each
3C. McGill Crunch --- 3 x 10 count hold each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/17 at 5:02am
2/2/17

DE Lower

1. Snatch from the floor (catch in power position) --- 4 x 1 @ 145/150/155/160

2. DE Box Squat --- 12 x 2 @ 60% (260). Completed in 8:10.

3. DE DL --- 12 x 2 @ 60% (280). Alternate sumo and conventional. Completed in 2:33.

4A. SSB Reverse Lunge --- 3 x 6 @ 105/110/115
4B. Band Hamstring curls --- 3 x 12
4C. RKC plank --- 3 x 15 count hold
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/17 at 7:16am
2/6/2017

DE Upper

1. DE Bench (w/ Fat Gripz) --- 15 x 3 @ 45% (145). Completed in 6:45.

2A. Close Grip Low incline w/ 3 count Eccentric --- 5 x 5 @ 145/150/155/160/165

2B. Pendlay Row --- 152/162/172/182

3A. Lateral Raise --- 3 x 15

3B. Bench Dips --- 3 x 10

4A. Band Pullaparts --- 3 x 15
4B. Curls --- 3 x 15
4C. Core Engaged Deadbugs --- 3 x 5 each --- https://youtu.be/LvZrFSWBuQk 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/17 at 7:20am
2/7/2017

ME Lower

Plyo --- single leg lateral jump, 2 leg catch --- 2 x 2 each

1A. 12" Box SSB Squat --- 5 RM --- 310
---- Just counting bar as 45#. This set wasn't really a true max effort. Definitely some left in the tank.

1B. Band Resisted dorsiflexion --- 4 x 12 each

2A. BB RDL --- 5 x 5 --- 185/205/225/245/265
2B. TKE's --- 5 x 12 each
2C. IT Band Roll out --- 5 x 10 each

3A. Single Leg DB RDL --- 56# WOB --- 2 x 8 each
3B. Band Good Morning --- 2 x 20
3C. Side Plank with hip abduction --- 3 x 10 count each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/17 at 7:25am
2/10/2017

ME Upper

1A. 'Reactive' SlingShot Bench --- 5RM --- 290/295
1B. Band Pullaparts (light band) --- 5 x 8

2A. Pushups --- 8 x 12
2B. 1 Arm Barbell Rows --- 3 x 12 each

3A. 1/2 Kneeling, 1 Arm Land mine Press --- 3 x 10 each
3B. Barbell Shrugs --- 3 x 12 @ 200/220/230

4A. Overhead Band Triceps Extensions --- 3 x 15
4B. Supported Pullovers --- 3 x 5 --- https://youtu.be/re0ZuDd_jfo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/17 at 8:15pm
2/13/2017

DE Lower

Plyo --- Split box jumps --- 2 x 3 each

1. Pause Snatch (just above the knee) --- 2 x 3 --- 123/132
---This was harder than anticipated. Pulling with no momentum from kind of an awkward spot. I think the poundage should progress pretty quick here. This was really light.

2. DE Box Squat --- 15 x 2 @ 50% (220). Done in 10:48.

3. DE DL (alternate sumo and conventional) --- 15 x 1 @ 50% (243). Got interrupted midway though so I didn't keep track of time.

Called it here. At this point I had about 10-12 hours sleep in 3 days. Minimal food/water prior to this training session, so I was gassed at this point. All of this is just whining... but I called it there. Got the main work in at least.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/17 at 8:20pm
2/14/2017

WOB
1. Water bottle drill x 3
2. Full throw x 3

WFD
1. Line drill x 5 --- used light weight and extra long chain
2. HWFD x 5
3. LWFD x 3

HAMMER (light)
1. 10 wind drill x 3
2. McKim drill x 3
3. full throw x 3

WOB was a little inconsistent. Not horrible though. I am really starting to see some progress with the line drills. I can feel the transfer to my normal throws. Thank you Contrarian Method!!

Hammer went (shockingly) well. Haven't thrown it in forever so this was really surprising. The soreness in my obliques and ribs... less surprising... but more unpleasant.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/17 at 4:57am
2/15/2017

RE Upper

1A. RE Bench --- 55-65%, sets of 3-6, max of 30 total reps --- 5 x 6 @ 210
1B. Band Pullaparts --- light (purple) band --- 5 x 10

2A. Military --- 5 x 5 @ 45/50/55/60/65... obviously pitifully light here. Have had problems in the past w/ military flaring up some shoulder issues. This was working on more mobility than anything. If possible, I would like to progress this along though.

2B. Pendlay Rows --- 3 x 8 --- 176/181/186

3A. Lateral Raises ---  3 x 15
3B. Bench Dips --- 3 x 10

4A. "Tsunami Bar" Curls --- 3 x 10
4B. Core engaged dead bugs --- 3 x 5 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/17 at 5:01am
2/16/2017

SHEAF
1. Drop drill x 3
2. Bottoms up drill x 3
3. Full throw x 3

WFD
1. Line drill x 6 - used basically no chain and HWFD. Essentially a WOB set up.
2. HWFD x 6
3. LWFD x 3

STONE
1. Wrist flips, light stand throws
2. Toes to trig x 5
3. left knee down drill x 3
4. Braemar x 3
5. Glide x 3

WFD continues to feel better. I'm going to keep increasing the volume and variation there. Stone was a little rusty, but I haven't done a lot of it recently. Been a little cool and sloppy so pressing a muddy stone against the neck isn't super appealing. 

For Kansas currently, its ridiculously warm and nice for February. Going to take advantage!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/17 at 8:20am
2/17/2017

ME Lower

PLYO --- Single leg lateral jump w/ 2 leg catch --- 3 x 2 each

1A. Snatch Grip DL --- 5RM --- 355/385
1B. Band Resisted Dorsiflexion --- 4 x 20

2A. Close Stance 1 1/2 Squat w/ SSB --- 5 x 5 @ 155/160/165/170/175
2B. SL DB RDL (56#) --- 3 x 8 each
2C. Roll IT Band --- 5 x 10

3A. TKE's --- 2 x 15 each
3B. Band GM's (avg band) --- 2 x 10
3C. Side Plank w/ Band hip abduction --- 2 x 10 each

Rough training session. Long day of work. Had to drag myself through this one.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 5:39am
2/19/2017

SHEAF
1. Drop drill x 3
2. Bottoms up drill x 3
3. Full throw x 3

Stone
1. Wrist flips, easy stand throws
2. Paused glides (at power position) x 5
3. Glide x 5

Light Hammer
1. 10 wind drill x 3
2. McKim drill x 3

Solid quick little throwing session. Closing in on Omaha games.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 2:04pm
2/20/2017

ME Upper

1A. Close Grip Floor Press --- 5RM
255 x 5
1 x 5 @ 80% (205)

1B. Band Pullaparts (light band) --- 5 x 10

2A. Pushups --- 8 x 12, 1 x 6
2B. 1 Arm Barbell Rows --- 4 x 10

3A. 1/2 Kneeling Landmine one arm press --- 3 x 8 
3B. Barbell Shrugs --- 3 x 15

4A. Band Tricep Pushdowns --- 3 x 20
4B. Supported Pullovers --- 3 x 6
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 6:55pm
2/21/2017

Throwing

WFD
1. Line drills with HWFD x 7
2. Stand throws with LW x 3
3. HWFD x 5
4. LWFD x 4

HAMMER
1. 10 wind drill x 3
2. McKim Drill x 5
3. Full Throw x 3

Solid day. Line drills really seem to be carrying over well. Hammer felt better than anticipated.
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