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TRAINING LOG: Andrew |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/14/2018
Braemar 1. 23# x 8 HWFD 1. Full x 8 Short session again
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/15/2018
ME Lower 1. Hang Snatch --- 2 x 3 @ 80% (144) 2. 1.5" Plate elevated DL --- 1 RM @ 445/470 --- called it there at just 2 sets. Not a PR, but decent strain and not worth risking it during the season. 3A. Sumo RDL --- x 10 @ 155/165/175 3B. Reverse Lunge --- x 5 @ 95/105/115 3C. RKC Plank --- 3 x 15 count hold 3D. Landmine Rotation --- 3 x 5 each direction
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/17/2018
DE Upper 1. DE Bench --- 10 x 3 @ 45% (153). Done in 4:55. 2A. SSB JM Press --- x 10 @ 95/100/105 2B. Band Rows --- 3 x 12 (was supposed to be Pendlay Rows, but was lifting late at night and trying to not wake up the baby or neighbors...) 2C. Band Pullaparts --- 3 x 12 2D. Barbell Front Raise --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/22/2018
DE Lower Plyo -- Single leg hops in place --- 3 x 3 each 1. Hang Snatch --- 3 x 2 @ 85% (153 2. DE SSB Squat --- 10 x 2 @ 55% (225) + Light bands. Done in 6:20 3. DE Deadlift --- 10 x 1 @ 55% (314). Alternate conventional and sumo. Done in 4:18 4A. Sumo RDL --- x 8 @ 165/175/185 4B. Reverse Lunge --- x 5 each @ 100/110/120 4C. RKC Plank --- 3 x 15 count hold 4D. Land Mine Rotation --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/24/2018
ME Upper Plyo Pushups --- 4 x 2 1. Close Grip 2 count pause -- 1 RM @ 270/295/305 2A. SSB JM Press --- x 10 @ 115/120/125 2B. Pendlay Rows --- x 8 @ 208/218/233 2C. Band Pullaparts --- 5 x 12 2D. Barbell Front Raise --- 3 x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/26/2018
Unsure exactly what... Just some throwing 5/28/2018 WOB 1. Water bottle drill x 3 2. Full x 5 LW 1. Line drill x 3 2. Full throw x 8 Light hammer 1. Full throw x 5 ... intended to do more, but it was wet and humid. Tacky was slipping. Called it there, I know enough people that have been hurt from tacky slipping.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/29/2018
ME Lower Plyo --- Single leg hops in place --- 5 x 3 each 1. SSB Squat --- 1 RM @ 380/400/425 --- Drop set = 225 x 5... Realized after training that I matched my PR, rather than beating it. I hate when I do stupid stuff like that 2A. RCK Plank --- 5 x 15 count hold 2B. Land Mine Rotation --- 2 x 5 each Short training session. Wasn't feeling great and just needed to get something done.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/30/2018
Sheaf 1. Bottom's up x 3 2. Full throw x 5 L. Hammer 1. Full throw x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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5/31/2018
DE Upper Plyo push ups --- 5 x 2 1. DE Bench --- 9 x 3 @ 50% (170) + doubled mini's. Done in 5:17. 2A. SSB JM Press --- x 8 @ 125/130/135 2B. Pendlay Rows --- x 6 @ 203/223/243 2C. Band Pullaparts --- 3 x 10 2D. Barbell Front Raise --- 3 x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/3/2019
DE Lower (deload/taper) 1. Snatch --- 3 x 1 @ 137 2. DE SSB Box squat --- 225 + light bands --- 5 x 2 3A. Kettlebell single leg RDL --- 3 x 5 each 3B. Stir the Pot --- 3 x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Threw on 6/4 and 6/5, but didn't write down exactly what. There were other throwing days scattered in the spring, just didn't do a great job of writing everything down.
6/6/2018 Upper (deload/taper_ 1A. Close grip bench --- 3 x 1 @ 225 1B. Pullaparts --- 5 x 12 2A. Band Row --- 3 x 10 2B. Various arm accessories
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/9/2018
KC Games --- New setting for this year which was great. It was super hot. As to be expected.... Fun games with many of the usual suspects in attendance. Threw pretty poorly, but knocked some rust off.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/11/2018
DE Lower Plyo --- Seated Box Jump --- 3 x 2 1. Snatch --- 2 x 3 @ 144 2. DE Box Squat --- SSB w/ Light and Mini bands --- 12 x 2 @ 50% (205). Done in 7:44 3. DE DL --- 12 x 1 @ 285. Done in 3:45 4A. SSB GM --- 95# x 8 4B. Step Up --- x 5 each 4C. Stir the pot --- 1 x 5 each direction 4D. Plate pinch farmers --- 1 trip Just fizzled out by the end of the session. Not super unexpected with a hot weather game 2 days before, high volume dynamic effort and a 100 degree garage gym. The important work got done.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/13/2018
Braemar (w/ 16# stone) 1. Left Knee down x 3 2. Full x 5 HW 1. Cast and drop x 3 2. One turn x 3 3. Full x 5 Light hammer 1. Full x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/14/2018
ME Upper Plyo Pushup --- 3 x 2 1. Sling Shot Bench --- 1 RM @ 310/325/345 --- drop set = 205 (60%) x 8 2A. Close Grip Sling shot bench --- 3 x 10 @ 205 2B. Bent Over Rows --- x 10 @ 218/228/238 2C. Band Face Pulls --- 5 x 12 2D. Lateral Raises --- 3 x 8 curls and tris and such
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/18/2018
ME Lower Plyo --- Seated Box Jump --- 4 x 2 1. Sumo DL --- 1 RM @ 425/445/475 2. Stir the Pot --- 4 x 5 each Really pressed for time....
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/21/2018
Braemar 1. Full x 10 HW 1. Cast and drop x 2 2. One Turn x 5 3. Full x 8 L. Hammer 1. Full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/22/2018
DE Upper Plyo Push ups --- 4 x 2 1. DE Floor Press --- 5 x 5 @ 45% (155) Done in 2:18. 2A. Close Grip Sling shot bench --- 3 x 8 @ 225 2B. Bent Over Rows --- x 8 @ 228/243/258 2C. Band face Pulls --- 3 x 15 2D. Lateral Raises --- 3 x 10 Curls and tris and such
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/24/2018
Sheaf 1. Bottom's Up x 3 2. Full x 7 WOB 1. Water bottle drill x 4 2. Full throw x 4
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/25/2018
Plyo --- Seated Box Jump --- 5 x 2 1. Hang Snatch --- 4 x 1 @ 12 2. DE SSB Box Squat + Light and Mini bands --- 10 x 2 @ 55% (225). Done in 5:53. 3. DE DL --- 10 x 1 @ 314. Done in 3:27. 4A. SSB GM --- 3 x 6 @ 115 4B. Step ups --- 3 x 6 each 4C. Stir the Pot --- 3 x 5 each 4D. Plate Pinch farmers --- 3 trips
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/28/2018
ME Upper Plyo Push Up --- 5 x 2 1. Close Grip Bench v. Doubled Monster Mini's --- 1RM @ 240/255/270 2A. Close Grip Slingshot bench --- x 8 @ 225/230 2B. Bent Over Rows --- x 6 @ 243/258 2C. Band face pulls --- 2 x 12 2D. Lateral raises --- 2 x 10 Curls, Tri's
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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6/30/2018
Sheaf 1. Bottom's Up x 5 2. Full x 10 WOB 1. Water bottle drill x 3 2. Full x 5 L. Hammer 1. full x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/2/2018
ME Lower Plyo --- Single leg box jump --- 3 x 2 each 1. Hang Snatch --- 2 x 3 @ 80% (145) 2. SSB 12" Box Squat --- 1RM @ 345/365/385 --- Drop set --- 2 x 5 @ 225 3A. RDL --- x 10 @ 208/218/228 3B. Hanging knee raises --- 3 x 5 3C. Side Plank w/ hip abduction --- 3 x 10 count each side
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/5/2018
Heavy Weight 1. One turn x 5 2. Full x 8 Stone (16#) 1. Stand x 5 2. MSA x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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Wow. Super far behind again. I am going to try to catch up... but I may just start at the off season (present day), if I can't catch up
7/10/2018 DE Lower Plyo - SL Box Jump --- 4 x 2 each 1. Snatch --- 3 x 2 @ 152 2. DE Box Squat --- 10 x 2 @ 265 + light bands. Done in 8:22 3. DE DL --- 10 x 1 @ 312. Alternate sumo and conventional 4A. RDL x 8 @ 198/223/243(PR) 4B. RKC Plank 4C. Side Plank w/ hip abduction
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/13/2018
ME Upper Plyo Push up --- 4 x 2 1. Close Grip Floor Press --- 1 RM @ 290/310/325(PR) 2A. Landmine Push Press --- 2 x 8 @ 50# 2B. Band Rows (too late at night to do scheduled pendlays) 2C. Pand Pullaparts --- 5 x 12 2D. BB Front Raise --- 2 x 8
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/14/2018
Braemar (w/ 16# stone) x 10 HWFD 1. One turn x 5 2. Full throw x 8 |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/16/2018
ME Lower Plyo --- SL Box Jump --- 5 x 2 each 1. Hang Snatch --- 4 x 1 @ 90% (162) 2. Snatch Grip DL --- 1 RM @ 425/445/470 3A. RDL x 6 --- 228/238 3B. RKC x 15 count 3C. Side Plank w/ hip abduction x 10 count Cut it a little short for some reason... I didn't write it down. |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/17/2018
Stone (16#) 1. Toes to trig x 3 2. 180 drill x 5 3. MSA x 8 L. Hammer 1. full x 5-6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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7/19/2018
DE Upper Plyo Push up --- 5 x 2 1. DE Bench --- 8 x 3 @ 47.5% (159) Done in 3:49 2A. Landmine Push Press --- 55# x 8 2B. Pendlay Rows x 5 @ 243/263/273 2C. Band Pullaparts --- 5 x 12 2D. Barbell Front raise --- 3 sets
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