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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: 8/27/18 at 9:11pm
5/14/2018

Braemar
1. 23# x 8

HWFD
1. Full x 8

Short session again
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:32am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:36am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:40am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:47am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:52am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:55am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 11:56am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 12:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 12:12pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 12:14pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/18 at 12:16pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 10:47am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 10:48am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 10:51am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 10:55am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 10:56am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 11:20am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 11:20am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 11:23am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/18 at 8:57pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/18 at 9:03pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/18 at 9:07pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/18 at 9:08pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 9:57am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 9:59am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 10:00am
7/14/2018

Braemar (w/ 16# stone) x 10

HWFD
1. One turn x 5
2. Full throw x 8

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 10:03am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 11:18am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/18 at 11:21am
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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