Nasgaweb Homepage
Forum Home Forum Home » Nasgaweb Forums » Training Logs
  New Posts New Posts RSS Feed - TRAINING LOG: Andrew
  FAQ FAQ  Forum Search   Events   Register Register  Login Login


Database

scottishheavyphotographs.com Old Celt Equipment

TRAINING LOG: Andrew

 Post Reply Post Reply Page  <1 1112131415 20>
Author
Message
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/17 at 8:44pm
I did another week or so of boring high rep stuff... Time to fast forward to some actual lifting

10/30/2017

RE Bench

1. Bench --- 6 x 6 @ 185

2A. Bent Over Rows --- x 15 @ 152/176/186
2B. SSB JM Press --- x 6 @ 95/100/105

3A. Band Pullaparts --- 5 x 10
3B. Bus Drivers --- 3 x 8
3C. Curls --- various movements/sets/reps
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/17 at 8:49pm
10/31/2017

ME Lower

Plyo - Box Jump 2 x 2

---50 TKE's per leg before starting working sets of squats

1. SSB Box 12" Box Squat --- 1 RM @ 370 - moved nice and smooth. No need to go crazy early. Still a little PR.
--- Drop sets 2 x 5 @ 60% (225)

2A. RDL --- x 15 @ 152/162/172
2B. Single Leg Heel Touchdown --- 3 x 5 each
2C Side Plank w/ hip abduction --- 3 x 10 count hold/side
2D. Stir the pot --- 3 x 5 each

Didn't get any complexes in. Had to jet. Knee high humans showing up asking for candy.
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/17 at 8:55pm
11/2/2017

ME Upper

1. Close Grip Floor Press --- 1 RM @ 285/305
--- Drop Sets = 3 x 5 @ 60% (185)
--- Cement "DB" Press = 40 reps in 60 seconds - These are about the most expensive dumbbells you can get. I had some sump pump work done and had 2 4" holes core drilled in. So now I have 2 cylinders of concrete that are 4" in diameter and about 15" long. I would guess they are 25 pounds, but awkward.

2A. Meadows' Rows --- 3 x 12 each
2B. Overhead DB Tri Extensions --- 3 x 12 each

3A. Rear Delt Fly --- 3 x 12
3B. Lateral Raise --- 3 x 8

Complex
Deadlift
Clean Pull
Close Grip Snatch
Squat
Good Morning
Row

--- 3 x 5 @65#

Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/27/17 at 5:18am
11/6/2017

DE Lower

PLYO --- Alternating Box step up jumps --- 2 x 3 each

1. Hang Snatch --- 2 x 3 @ 162/172

2. DE SSB Box Squat --- 10 x 2 @ 45% (175). Done in 4:56.

3. DE DL --- 10 x 1 @ 45% (220). Alternate sumo and conventional. Done in 2:10.

4A. Lateral Walks in Hip Circle --- 3 x 8 each
4B. Stability ball hamstring curls --- 3 x 8
4C. RKC Plank --- 3 x 15 count hold
4D. Pallof Press --- 3 x 10 each side
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/27/17 at 5:22am
11/7/2017

RE Upper

1. Bench --- 6 x 6 @ 195

2A. Bent Over Rows --- x 12 @ 176/186/196
2B. SSB JM Press --- x 6 @ 95/105/110/115/115

3A. Band Pullaparts --- 5 x 12
3B. Bus Drivers --- 3 x 5 each
3C. Curls --- didn't write it down.... but does it really matter? haha
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/27/17 at 5:26am
11/8/2017

ME Lower

PLYO --- Box Jump --- 3 x 2

1. Snatch Grip DL --- 1RM @ 375/435/460

2A. RDL --- x 12 @ 170/180/190
2B. Single Leg Heel Touch Down --- 3 x 8 each
2C. Side Plank w/ Hip Abduction --- 5 x 10 count hold each side
2D. Stir the Pot --- 3 x 5 each direction
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/27/17 at 5:30am
11/13/2017

ME Upper

1. Towel Bench --- 1RM @ 305/330
--- Drop Set @ 60% (200) = 2 x 5

2A. Meadows Row's --- 3 x 10
2B. Overhead Band Ext's --- 3 x 12

3A. Rear Delt Fly --- 3 x 8
3B. Lateral Raise --- 3 x 10
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/17 at 12:05pm
11/14/2017

DE Lower

Plyo - Alternating step up jumps --- 3 x 3 each leg

1. Hang Snatch --- 3 x 2 @ 164/174/181

2. DE SSB Box Squat --- 12 x 2 @ 45%. Done in 6:49

3. DE DL --- 12 x 1 @ 45%. Alternate sumo and conventional Done in 2:32.

4A. Lateral Walks in Hip Circle --- 3 x 8 each
4B. Stability ball hamstring curls --- for some reasons my calves wouldn't stop cramping, so I just moved on
4C. RKC plank --- 3 x 15 count hold
4D. Pallof Press --- 3 x 8 each side
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/17 at 12:10pm
11/26/2017

RE Bench

1. Bench --- 6 x 6 @ 205

2A. Bentover Rows --- x 10 @176/196/216
2B. JM Press w/ SSB --- x 5 @ 115/125/130/130

3A. Pullaparts --- 5 x 10
3B. Bus Drivers --- 3 x 6 each
3C. BB curls w/ Fat Gripz --- 3 x 12

Took one of the longest breaks from lifting ever. Went pheasant hunting then traveled for Thanksgiving. At least pheasant hunting was plenty active... about 8 miles per day walking through brush. 
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/17 at 10:08am
11/27/2017

ME Lower

Plyo - Box Jump --- 4 x 2

1. Close Stance Squat ---1 RM @ 365/390/410
---- Drop Sets --- 1 x 5 @ 60% (245)

2A. RDL x 10 @ 185/195/??? --- I think I did another set, but didn't write it down...
2B. Single Leg Heel Touchdown --- 3 x 5 each, w/ a slow eccentric
2C. Side Plank w/ Hip Abduction --- 3 x 10 count each
2D. Stir the Pot --- 3 x 5 each direction
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/17 at 10:13am
11/30/2017

Throwing
Light stone:
1. Toes to trig x 3
2. 180 drill x 5
3. MSA x 8

---- this felt surprisingly good. I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling his higher with a rotational technique. We'll see I guess.

ME Upper

1. Close Grip, 2 count pause bench --- 1 RM @ 260/280/295
--- Drop Sets 
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/17 at 10:15am
11/30/2017

Throwing
Light stone:
1. Toes to trig x 3
2. 180 drill x 5
3. MSA x 8

---- this felt surprisingly good. I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling his higher with a rotational technique. We'll see I guess.

ME Upper

1. Close Grip, 2 count pause bench --- 1 RM @ 260/280/295
--- Drop Sets --- 3 x 5 @ 65% (190)

2. Cement 'Dumbbell' Bench --- 57 reps in 60 seconds

3A. Meadows Row --- 4 x 8
3B. Overhead Band Extensions --- 5 x 15

4A. Rear Delt Fly --- 5 x 8
4B. Lateral Raises --- 3 x 8
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/17 at 9:32am
Originally posted by AndrewK51 AndrewK51 wrote:

11/30/2017I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling is higher with a rotational technique. We'll see I guess.


I'm trying to do the same thing.  O-stone is my consistently lagging event because I've never fully dialed in a technique.  I'll take this journey with you.

Tom

Aim high. Stay hungry.
Back to Top
jonhereth View Drop Down
Senior Member
Senior Member


Joined: 2/18/14
Status: Offline
Points: 497
Post Options Post Options   Thanks (0) Thanks(0)   Quote jonhereth Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/17 at 10:26am
+1
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/17 at 9:13am
Originally posted by jonhereth jonhereth wrote:

+1

Originally posted by TomLawrence TomLawrence wrote:

Originally posted by AndrewK51 AndrewK51 wrote:

11/30/2017I am going to really commit to the MSA (again). I just feel that as a 5'10"-5'11" thrower, my ceiling is higher with a rotational technique. We'll see I guess.


I'm trying to do the same thing.  O-stone is my consistently lagging event because I've never fully dialed in a technique.  I'll take this journey with you.

Tom


Thank you... Should be a good challenge. Hopefully it will pay off.
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/18 at 12:21pm
12/4/2017

DE Lower

Plyo - Alternating Box step up Jumps --- 4 x 3 each

1. DE SSB Box Squat --- 15 x 2 @ 50%. Done in 9:16.

2. DE DL --- 15 x 1 @ 50%. Done in 3:45. Alternated sumo and conventional.

Ran out of time to do any accessories. Got the main stuff done. This wrapped up the more GPP focused dynamic work cycle.

Put off snatches as shoulder was feeling a little tight and just couldn't get it warmed up. Just moved onto the other movements.
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/18 at 12:09pm
12/6/2017

RE Upper

1. Bench --- 6 x 6 @ 215

2A. Pendlay Rows --- x 15 @ 154/174
2B. Foam Roller Press (about a 3 board) --- x 8 @ 215/225

3A. Rear Delt Pulls --- 5 x 10
3B. BB Front Raise --- 3 x 8
3C. KB Curls --- 3 x 5 each
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/18 at 12:13pm
12/8/2017

ME Lower

Plyo --- Drop to Jump --- 4 x 1

1. Plate Elevated 1.5" DL --- 1 RM @ 405/430/455

2A. Sumo RDL --- x 15 @ 155/175/185
2B. Pistols --- 3 x 5 each
2C. Alternate Farmer/waiter's walks
2D. 1/2 Kneeling vertical Pallof
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/18 at 10:14am
12/11/2017

ME Upper

1. SlingShot Bench --- 1 RM @ 300/320/330
--- Drop Set @ 60% = 3 x 5 @ 200

2A. Single Arm Barbell Row --- 4 x 12 each
2B. Single Arm Overhead DB Extensions --- 3 x 10 each

3A. Band Facepulls --- 5 x 10
3B. Single Arm KB Press --- 3 x 6 each

4A. Barbell Curls --- 3 x 12
4B. Band Tri Extensions --- 3 x 20
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/18 at 10:18am
12/12/2017

DE Lower

Plyo --- Single Leg Box Jump --- 3 x 2 each

1. Pause Snatch --- 2 x 3 @ 135/145

2. DE SSB Box Squat --- 10 x 2 @ 50% (195)

3. DE DL - Alternate conventional and sumo. 10 x 1 @ 50% (248). Done in 2:15.

4A. Cossack Squat x 5each
4B. Band Hamstring curls x 8 each
4C. Turkish Get up x 3 each
4D. McGill Crunch --- 6 x 10 count hold each side
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/18 at 10:19am
12/14/2017

Throwing

Stone
---- all w/ ~13# stone
1. Toes to trig x 3
2. 180 drill x 8
3. MSA x 8
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/18 at 10:26am
12/15/2017

RE Upper

1. Bench --- 6 x 6 @ 220

2A. Pendlay Rows --- x 12 @ 186/191/196
2B. CG Foam Roller Press --- 3 x 8 @ 215

3A. Rear Delt Pulls --- 4 x 10
3B. BB Front Raise --- 3 x 12
3C. KB Curls --- 3 x 6 each
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 4:38pm
Ok...I'm really doing a terrible job of keeping this updated....

12/18/18

ME Lower

Plyo - Drop to Jump --- 5 x 1

1. SSB Squat - 1 RM @ 385/420

2A. Sumo RDL --- Hamstring/glute was bugging me a little, so skipped over this after a warm up set or two
2B. Pistols --- 3 x 5 each
2C. Alternate farmers/waiters walk --- 3 trips
2D. 1/2 Kneeling vertical Pallof press
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 4:41pm
12/20/2018

ME Upper

1. Close Grip Floor Press --- 275/290/310
---Drop Set 3 x 5 @ 60% (185)

2A. Single Arm BB Rows --- 3 x 12
2B. Single Arm Overhead DB Triceps Extensions --- 3 x 10

3A. Band Face Pulls --- 5 x 12
3B. Single Arm KB Overhead Press --- 3 x 8

4A. Barbell Curls --- 3 x 12
4B. Band Triceps Extensions --- 3 x 8
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 4:42pm
12/21/2018

Sheaf 
1. Bottom's Up Drill x 3
2. Full Throw x 3

WFD
1. Line drill x 3
2. One Turn x 3
3. HWFD x 5
4. LWFD x 3

Throwing in December... weird winter
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 4:48pm
12/23/2017

DE Lower

Plyo --- Single Leg Box Jump --- 4 x 2 each

1. Pause Snatch --- 3 x 2 @ 137/147/157

2. DE SSB Box squat --- 12 x 2 @ 50% (195). Done in 6:02

3. DE DL --- 12 x 1 @ 50% (248). Alternate sumo and conventional

4A. Cossack Squat --- 3 x 6 each direction
4B. Band Hamstring curls --- 3 x 12
4C. Turkish Get Ups --- 3 x 3 each @ 35# KB
4D. McGill Crunch --- 6 x 10 count hold each side
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 4:59pm
12/28/2017

RE Upper

1. Bench --- 6 x 6 @ 225

2A. Pendlay Row x 10 @ 176/191/206/211
2B. Close Grip Foam Roller Press --- 4 x 8 @ 225

3A. Band Rear Delt Pulls --- 5 x 12
3B. Barbell Front Raise --- 3 x 10
3C. Curls
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 5:20pm
12/29/17

ME Lower

Plyo - Drop to Jump --- 6 x 1

1. Sumo DL --- 1 RM @ 405/435/465

2A. Sumo RDL --- x 10 @ 165/180/190
2B. Pistols --- 3 x 5 each
2C. Alternate waiter/farmers walks --- 3 trips
2D. 1/2 Kneeling Vertical Pallof --- 3 x 8

Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 5:24pm
12/31/17

ME Upper

1. Towel Bench --- 1 RM @ 300/320/335
--- Drop Set @ 60% (200) - 2 x 5

2A. Single Arm Barbell Rows --- 3 x 8 @ 70/72.5/75
2B. Single Arm Overhead DB Extensions --- 3 x 8

3A. Band Face Pulls --- 5 x 12
3B. Single Arm KB overhead Press --- 3 x 10 @ 35#KB

4A. Barbell Curls --- 3 x 12
4B. Band Tri Ext --- 3 x 12
Back to Top
AndrewK51 View Drop Down
Senior Member
Senior Member


Joined: 6/15/15
Status: Offline
Points: 633
Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/18 at 5:27pm
1/2/17

DE Lower

Plyo --- Single Leg Box Jump --- 5 x 2

1. Pause Snatch --- 4 x 1 @ 154/159/164/169

2. DE SSB Box Squat --- 15 x 2 @ 50% (195). Done in 6:23

3. DE DL --- 15 x 1 @ 50% (248).... only got about 7 reps in. On call...and got called and had to leave... Bummer.
Back to Top
 Post Reply Post Reply Page  <1 1112131415 20>
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.11
Copyright ©2001-2012 Web Wiz Ltd.

This page was generated in 0.078 seconds.