Database |
TRAINING LOG: Boaner |
Post Reply | Page <1234> |
Author | |
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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') |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
12/22
Dynamic Stretch 1 set Shoulder Circuit 3 sets Core: High pull 70 total reps @ 275 WFD turns (12kg) 30 left 30 right |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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...... |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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) |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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. |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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..... |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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. |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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) |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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. |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
Sean Betz
Postaholic World Champ - 08 Joined: 9/09/04 Status: Offline Points: 1036 |
Post Options
Thanks(0)
|
Great lifts. I bet you have a good year throwing.
|
|
Adam Sizemore
Senior Member Joined: 1/18/11 Location: United States Status: Offline Points: 363 |
Post Options
Thanks(0)
|
Those are some good lookin pull numbers your wob caber and sheef
will be happy. |
|
@Sizemore48
|
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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!!! |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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..... |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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 |
|
boaner
Groupie Joined: 10/27/10 Location: United States Status: Offline Points: 93 |
Post Options
Thanks(0)
|
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.... |
|
Post Reply | Page <1234> |
Tweet
|
Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |