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TRAINING LOG: Boaner

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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/11/10 at 4:34am
12/10

Dynamic Stretch 1 sets
Ab circuit  100 reps

Core:
Snatch 90 total reps @ 145

#18 stone:
Stand x 10
1/2 turn x 3
Full x 3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/10 at 2:54pm
12/13

Dynamic stretch 1 set
Shoulder circuit 2 sets
Abs x 50

Core:

 High Pull 80 total reps @ 265

5 rounds of:
Bent row (155)   x  10
WFD turns (12kg)  x  5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/10 at 4:00am
12/14

Dynamic Stretch 1 sets
Abs x 100

Core:
Box Squat 50 total reps @ 345
Bench 50 total reps @ 265

Circuit 5 rounds:

Plate Shoulder Raise to Overhead Tricep (45) x 10
Hammer Winds (12kg) x 5 ea.

Supposed to do 80 total reps of both squat and bench, but have sinus infection and ran out of gas.  Gonna take it easy tomorrow and hit it again Thursday

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/10 at 1:30pm
12/16

Dynamic Stretch 1 set
Shoulder Circuit 3 sets

Core:
Snatch 80 total reps @ 155

Circuit 5 sets:
Bent row (185)  x 5
WFD Spins (20kg) x 3ea direction

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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/10 at 3:35pm
12/17

Dynamic Stretch 1 set

Core:
Incline Bench 80 total reps @ 185
1 leg squat jump (start in a sitting position on the bench.  drive up with one leg then return to bench) = 80 reps ea. @ bodyweight

WOB Standing (#20kg)
x 5 left
x 5 right

Stone (#18)
Stand:
x 5 left
x 5 right
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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/10 at 10:29am
12/21

Dynamic Stretch 1 set

Caber toss x 10  (1 turn)

#32 Braemar
10 left (best 23')
10 right (best 17'6")

#16 stone
Stand x 3 left (best 36')
Stand x 3 right (best 27')
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/22/10 at 11:52pm
12/22

Dynamic Stretch 1 set
Shoulder Circuit 3 sets

Core:
High pull 70 total reps @ 275

WFD turns (12kg)
30 left
30 right
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/23/10 at 9:49am
12/23

Dynamic Stretch 1 set

Core:
Zercher Squat: Singles up to 455
Bench: 25 total reps @ 315 ( including a 10 rep pr at 315)

1 leg squat jump (+10) 50 reps each leg
Overhead tricep ext. (45lb) 50 reps
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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/10 at 1:11pm
12/28

Warmup: Finish installing dog fence

Caber x 5 (1 turn)
       Although I am still not doing a lot of turning, my picks and control of the caber are getting much better!!!

#62 WFD
Stand:
left x 7
right x 7

I have spent the past week over-indulging and being lazy.  The poo is gonna hit the fan tomorrow when I get back in the Weight Room......
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 12/29/10 at 1:16pm
12/29

Dynamic Warmup 1 set
Shoulder Circuit 2 sets

Core:
6,4,2,2 of the following:
Snatch- 135, 155, 175, 185
Low Pull- 185, 205, 225, 245
Hang Clean- 225, 245, 265, 275


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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/03/11 at 2:17pm


It's time to get for real and start getting ready for the upcoming season.  I have ballooned up and need to get it down.  right now I am at 267bw and need to get it down somewhere around 245.  I have to stop letting things get in the way of training, but it will come in the form of baby steps.

1/3
Dynamic Warmup 1 set
Abs 100 total reps

6,4,2,2 of the following exercises:

Overhead Squat- 95, 115, 135, 155 (gotta work on this!!)
Box Squat- 405, 435, 465, 500
Zercher Lockout (bar set at lower 1/3 of thigh)- 225, 315, 405, 455

Bench- 315, 335, 355, 355
Incline Bench- 185, 205, 225, 245
Military Press- 135, 155, 175, 185
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/11 at 11:50pm
1/4

Dynamic Warmup 1 set
Shoulder Circuit 2 sets

Core:
6,4,2,2 of the following exercises

Snatch 145, 165, 185, 195
Low Pull 205, 225, 245, 255
Close Grip High Pull (caber) 225, 245, 255, 255

#20kg WFD
Stand:
5 left
5 right

#20 WOB
5 left
5 right
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/11 at 1:25am
1/6

Dynamic Warmup 1 set
Abs 100 total reps

Core:
6,4,2,2 of the following exercises:

Front Squat - 185, 225, 275, 275
Box Squat - 415, 455, 500, 500
Step up - 135, 185, 205, 225
Close Grip Bench - 225, 255, 275, 300
Military Press - 135, 165, 185, 195

Hammer Winds using a 12kg kettlebell:
5 sets of 10 ea direction
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Joined: 10/27/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/11 at 2:21pm
1/7/11

Dynamic Warmup 1 set
Shoulder Circuit 3 sets

Core:
4,2,2,1 of the following:
Hang Snatch - 155, 185, 205, 225(fail)
High Pull - 275, 315, 335, 365

Kneeling standups (45lb) 3 x 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/11 at 4:50am
1/12

Dynamic Warmup 1 set
Shoulder/Bicep Tendon Prehab 3 sets

Core:
Hang Snatch 160(4), 180(2), 200(2), 220(0), 220(1)
Hang High Pull(chest height) 325(4), 345(2), 365(2), 385(1)
Deadlift 405(4), 425(2), 445(2), 465(1)

Five rounds of the following:
Squat Jump 45, 55, 65, 75, 95        x          5
Front Raise(2 hand) 40, 55, 60, 65, 70    x   5
1 Arm Bent Row 100         &nb sp;       x           ;    5

12kg WFD:
5 rounds of :
1 turn pause, 2 turn pause, 3 turn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/11 at 11:55pm
1/13

Dynamic Warmup 1 set

Core:
Overhead squat: 120(6), 135(4), 155(2), 165(2)
Zercher Lockout: 225(6), 315(4), 405(2), 455(2), 500(1)
Bench: 315(3,3,3)
Incline: 135(6), 185(6), 225(4), 245(2), 275(2)

5 Rounds of:
Kneeling Get ups*: x 4 (weights were 95, 115, 135, 135, 135)
Military Press: x 5 ( weights were 135, 145, 155, 155, 155)

For the kneeling getups i started with both knees on the ground.  I then stood up with and alternating leg leading each rep.

I need to get some throwing in but it's been cold as crap!!! (at least by SC standards anyway)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/11 at 2:45pm
1/14

Dynamic Warmup 1 set
Abs 100

Core:
Snatch Grip Low Pull: 135(4), 185(4), 225(2), 245(2)
Hang Clean: 225(4), 245(2), 275(2), 295(1), 315(1)

5 rounds of:
RDL (315) x   3
Pullup x  3
1 leg squat jump x   6
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/18/11 at 12:52pm
1/18

Dynamic Warmup 1 set

Core:
Snatch Grip Triple Ext. Pull 135(4), 225(2), 275(2)
Hang Clean: 230(4), 250(2)

I had to cut it short, as the virus I was fighting got the better of me.  I am gonna call it a night and see what tomorrow brings.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/11 at 1:57pm
1/19

Dynamic Warmup 1 set

Core:
Bench: 315(6), 335(4), 365(2), 405(1, this ties my all time PR!)
Incline: 185(6), 225(4), 245(2), 275(2)
Overhead Squat: 135(6), 155(4), 165(2), 185 (1, sadly this is also a PR )

Throws:
#12kg KB WFD
Stand x 3
1 turn x 3
2 turn x 3

1.6kg Discus
Stand x 3
1/2 turn x 7

Had my first individual session with one of my throwers today.  Lets just say that we have a LOT of work to do.....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/11 at 12:19pm
12/20

Dynamic Warmup:  1 set

Core:
Hang Snatch: 135(4), 185(2), 205(1), 215(1), 225(1)
Hang Clean: 225(4), 275(2), 295(1), 315(1), 325(1), 335(miss), 335(miss)

5 rounds of:

RDL(335)  x  3
Pullup (BW) x 3
1 leg Squat Jump x 3ea.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/11 at 2:26pm
1/21

Dynamic Warmup 1 set

Core:
Box Squat: 135(6), 225(4), 315(2), 365(1), 405(1), 455(1)
Zercher Step up: 135(2), 185(2), 195(2) had a little tweak in my   adductor so I shut those down

Incline Bench: 135(6), 195(6), 235(4), 275(2), 295(1), 315(0)


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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/11 at 12:50pm
1/24

Dynamic Warmup 1 set

Core:
Hang Snatch: 135(4), 185(2), 205(1), 225(1), 235(0), 235(0)
Hang Clean: 235(2), 275(2), 295(1), 315(1), 335(0)

5 Rounds of:
Close Grip(caber) DL  335      x     3
1 arm BB Snatch    95       x        2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/11 at 12:36pm
1/25

Dynamic Warmup 1 set

Core:
Overhead Squat: 135(3,3,3), 155(2,2) 185(1)
Squat: 135(5,5,5), 225(3,3,3), 315(3,3), 365(3)

5 rounds of:
Step Up: (bar in f. squat position) 185(2,2,2,2,2)
Military Press: 135(3), 155(3), 165(2), 185(1), 200(1)

5 rounds of:
CG Bench: 275(3,3,3,3,3)
Overhead BB Tricep Extension: 95(5,5,5,5,5)

Its time to quit making excuses and get back too it.  Since college I have been doing box squats and making any excuse to not do OLY style ATG squats.  Today was the first day back at it.  The reps felt really good.  I wanted to go up more, but was afraid that technique would get shaky.  However, overall it felt pretty damn  good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/11 at 3:51am
1/27

Dynamic Warmup 1 set

Core:
Hang Clean: 135(4), 225(4), 275(2), 295(1), 315(1), 335(miss), 335(1)
High Pulls(to chest): 10 singles @ 365
Deadlift: a bunch of singles ending @ 500
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Betz Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/11 at 8:36am
Great lifts.  I bet you have a good year throwing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Adam Sizemore Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/11 at 2:28am
Those are some good lookin pull numbers your wob caber and sheef
will be happy.
@Sizemore48
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/11 at 2:25pm
1/28

Dynamic Warmup 1 set

Core:
Front Squat: 155(3), 175(3), 185(3), 205(3), 225(3), 245(3), 275(2), 300(1)
Bench Press: triples up to 335

5 rounds of:
Step up 225 x 2
Incline Bench 225 x 3


1/29
Caber x 10(0 turns)

#63 WFD
Stand x 5 (best was 16'3")
1 turn x 3
2 turn x 8 (best was 23'8")

Thanks Sean and Adam for the kind words, but I'm just trying to be a beast like you guys!  Sean that 370+ clean was out of control, and Adam a 6 bill squat at your bw is freakishly scary!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/11 at 1:22pm
1/31

Dynamic Warmup

#16 shot
Stand x 8
1/2 turn x 4
S. African x 8

Core:
Squat: 135(8), 225(4), 275(2), 315(2), 365(2), 405(2)
Overhead Squat: 4 x 3 @ 135

5 rounds of:
Bench Press 315 x 2
#150 Atlas Stone to Shoulder x 3

I just made my first atlas stone.  It is a little baby (#150) that i really made for my players, but I decided to play for it myself.  Larger Stones are soon to follow.....

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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/11 at 2:45pm
2/1

Dynamic Warmup 1 set

#150 stone to shoulder x 10

Core:
Hang Snatch 135(4), 185(2), 225(1), 235(0), 235(1)
Hang Clean: 235(4), 275(2)   had a little tweak in my elbow so I called it on the cleans...

5 rounds of:
Pullup x 3
1 leg squat jump x 3ea

5 rounds of:
Bent Row 185 x 5
Green Band Squat Jump x 5

#1.61kg discus
Stand x 10
1/2 turn x 3
S. African x 5
Full x 5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote boaner Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/11 at 7:46am
2/3

BW: 257 (it was 267 as of 1/3)

Dynamic Warmup 1 set
Shoulder Circuit 1 set

Core:
Hang Snatch: 10 sets of 5 @ 135

5 rounds of:
Bench 315  x  3
Rock Wall Grip Pullup  x  5

I was at a conference conference and had to use what was available.  It wasn't what I had planned, but it will do....
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