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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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10/26/2018
GPP --- Week 2, Day 2 1A. Rev SSB Lunge @ 145 1B. Single Arm Landmine Row @ 55# --- Alternate singles for 6 minutes. Finished 10 rounds 2A. Bench @ 50% 2B. RDL (from deadstop) @ 200 ---Alternate singles for 6 min. 13 rounds. 3. Alternate deadbugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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10/28/2018
GPP --- Week 3, Day 1 1A. SSB squat @ 50% 1B. Standing Lat Pulldowns ---Alternate singles for 7 minutes. Finished 15 rounds. 2A. Pendlay Row @ 165 2B. Push Press @ 130 --- Alternate singles for 7 min. 19 rounds. 3A. Stir the pot --- 4 x 5 each 3B. Side plank w/ hip abduction --- 4 x 10 count each a bunch of curls for bicep rehab
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/5/2018
GPP - Week 4, Day 1 1A. SSB Squat @ 50% 1B. Standin Pulldowns ---Alternate sinles for 8 min. 20 rounds. 2A. Pendlay Rows @ 165 2B. Push Press @ 130 --- Alternate singles for 8 min. 25 rounds. 3A. Stir the pot --- 4 x 5 each 3B. Side Plank w/ Hip Abduction --- 4 x 10 count each |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/6/2018
GPP - Week 4, Day 2 1A. SSB Reverse Lunge @ 145 1B. Single Arm Landmine Row @ 60 --- Alternate singles (each side) for 8 minutes. 13 rounds 2A. Bench @ 50% 2B. RDL @ 200 (deadstop style) ---Alternate singles for 8 minutes. 21 rounds. 3A. Alternate dead bugs --- 4 x 5 each 3B. Landmine rotations --- 4 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/9/2018
GPP - Week 4, Day 3 1A. SSB Squat @ 50% 1B. Band lat pulldown --- Alternate singles for 8 minutes. Finished 21 rounds 2A. Pendlay row @ 165 2B. Push press @ 130 ---Alternate single x 8 minutes. Finished 27 rounds 3A. Stir the pot --- 4 x 5 each 3B. Side plank w/ hip abd --- 4 x 10 count each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/10/2018
GPP --- Week 4, Day 4 1A. Reverse SSB lunge @ 145 1B. Landmine Row @ 60# --- Alternate singles x 8 min. 15 rounds. 2A. Bench @ 50% 2B. RDL (deadstop) @ 200 --- Alternate singles x 8 min. 28 rounds. 3A. Landmine rotations --- 4 x 5 each 3B. Alternate deadbugs --- 4 x 5 each ....if you made it through reading these super repetitive GPP sessions.... wow.... I actually did think that this was a pretty successful phase. Workload increased. Recovery improved and was noted in subsequent phases despite not training quite as much as I would have liked. But sometimes stuff happens. Anyways... glad that is over.
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/21/2018
DE Upper 1. Plyo push up to yellow bumper --- 2 x 2 2. DE Bench v. doubled micros --- 9 x 3 @ 55% (185) 3A. Bent over Row --- 3 x 15 @ 165/180/190 3B. JM Press --- 3 x 8 @ 95/110/120 4A. Band pullaparts --- 3 x 12 4B. DB Curls --- 3 x 8 4C. 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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11/22/2018
ME Lower 1. Drop Jump --- 3 x 2 2A. SSB 12" box squat ---1 RM @ 350/370/390 2B. Pullups --- 5 x 1 rep of 3 second eccentric lowering only - varied grips 3A. RDL --- 3 x 15 @ 160/170/180 3B. SL Squat --- 3 x 5 each 3C. Stir the pot --- 3 x 5 each 3D. Hanging leg raise --- 3 x 5
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/25/2018
ME Upper 1. Band Assisted plyo push ups --- 3 x 2 2A. Close Grip Floor press --- 1 RM @ 300/315 2B. Band Rows --- 4 sets 3A. DB Overhead extensions--- 3 x 10 3B. Band Face pulls --- 3 x 20 3C. Barbell Curls --- 3 x 8 3D. Band Lateral Raise --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/27/2019
DE Lower 1. Alternate Over Bench Jump --- 3 x 2 each 2. SSB Box Squat --- 10 x 2 @ 50% + Light bands 3. DE DL --- 10 x 1 @ 50%. Alternate stances 4A. KB RDL --- 3 x 8 each 4B. Pullups --- 5 x 1 --- 3 count ecc lowering only 4C. Side Plank w/ hip abduction --- 3 x 10 count each 4D. Alternate dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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11/29/2018
DE Upper 1. Plyo Push up to yellow bumper --- 3 x 2 2. Floor Press --- 9 x 3 @ 50% 3A. SSB JM Press --- 3 x 8 @ 100/115/120 3B. Bent Over Row --- 3 x 12 @ 186/201/201
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/3/2018
ME Lower Plyo --- Drop Jump - 4 x 2 1A. Snatch Grip DL --- 1 RM @ 425/450 --- stopped here, decent strain for this point 1B. Pull Ups --- 6 x 1 --- 3 count eccentric only 2A. RDL --- x 12 @ 175/185/195 2B. Single Leg Squat --- 3 x 6 each 2C. Stir the Pot --- 3 x 5 each 2D. hanging Leg Raise --- 3 x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/4/2018
ME Upper Plyo --- Plyo Push up --- 4 x 2 1A. Towel Bench --- 1 RM @ 315/335 --- stopped there. Reasonable grind... and self hand off was pretty sketch 1B. Band Rows --- 5 x 8 2A. DB Overhead Tri Extensions --- 3 x 10 each 2B. Band Facepulls --- 3 x 20 2C. BB Curls w/ FatGripz --- 3 x 10 2D. Band Lateral Raise --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/7/2018
DE Lower Plyo --- Alternate Over Bench jumps --- 4 x 2 ea 1. SSB Box Squat --- 10 x 2 @ 55% + Light bandsd 2. DE DL --- 10 x 1 @ 55% ... alternate conventional and sumo 3A. KB RDL --- 3 x 8 each 3B. Pullups --- 6 x 1 --- 3 second ecc lowering only 3C. Side Plank w/ hip abd --- 3 x 12 count each 3D. Alternate Dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/9/2018
DE Upper Plyo --- Plyo push up --- 4 x 2 to yellow bumpers 1. Bench v. Mini's @ 45% --- 9 x 3 2A. Bent over Rows --- 3 x 10 @ 220/230/245 2B. JM Press w/ SSB --- 3 x 8 @ 105/120/125 3A. Band Pullaparts --- 3 x 15 3B. Curls --- 3 x 8 3C. BB Front Raise --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/10/2018
ME Lower Plyo --- Drop Jump --- 5 x 2 1. Close Stance Squat w/ Olympic Shoes --- 1 RM @ 380/400/425 2. Pullup --- 6 x 1 --- 3 count eccentric only, varied grips 3A. RDL --- 3 x 10 @ 208/223/235 3B. Single Leg squat --- 3 x 6 each 3C. Stir the pot --- 3 x 5 each 3D. Hanging leg raise --- 3 x 6
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/15/2018
ME Upper 1. Lightened push ups --- 5 x 2 2A. Close Grip 2 count pause bench --- 1 RM @ 280/295/310 --- Drop set @ 65% --- 200 x 6 2B. Band Rows --- 5 x 10 3A. DB Overhead Extensions --- 3 x 10 each 3B. Band Face pulls --- 3 x 20 3C. Barbell Curls w/ Fat Gripz --- 3 x 8 3D. Band Lateral Raise --- 3 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/17/2018
DE Lower Plyo --- Alternate over box jump --- 5 x 2 each 1. DE SSB Box squat --- 8 x 2 @ 60% + light bands 2. DE DL --- 8 x 1 @ 60%.... alternate conventional and sumo 3A. Single leg KB RDL --- 3 x 10 each 3B. Pullups --- 6 x 1 --- 3 second ecc only 3C. Side plank w/ hip abd --- 3 x 12 count each 3D. Alternate dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/29/2018
Triphasic --- Eccentric block - Week 1, Day 1 1A. SSB Squat - (5:0:0:0) --- 4 x 1 @ 80% (320) 1B. Alternating Split Squat Jump --- 4 x 2 each 1C. KB (35#) Jump squat w/ pause --- 4 x 4 1D. Hand/arm assisted jump --- 4 x 4 1E. Ankle side to side w/ band --- 4 x 8 each 1F. Wrist Flexion/Extension --- 4 x 8 each 2A. Bench - (5:0:0:0) --- 4 x 1 @ 80% (265) 2B. Plyo push up w/ sling shot --- 4 x 3 2C. Stability ball iso groin squeeze --- 4 x 15 count 2D. 1 Arm lat pull down --- 4 x 8 each 2E. Drag curls --- 4 x 8 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/30/19
LWFD 1. 5 turn and thow x 10 2. One turn x 5 |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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12/31/19
Triphasic -Eccentric Phase, Week 1, Day 2 1A. SSB Squat --- 4 x 1 @ 87.5% (355) 1B. Drop Jump --- 3 x 4 1C. Delt Bent Over reactive drops --- 3 x 4 1D. Thor's Hammer --- 3 x 8 each direction 2A. Bench --- 4 x 1 @ 87.5% (295) 2B. Band Punch/Plyo --- 3 x 4 each 2C. 1 Arm land mine row --- 3 x 8 each 2D. Stir the Pot --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/2/2019
Triphasic --- Eccentric Phase, Week 1, Day 3 1A. SSB Step up (5:0:0:0) --- 3 x 6 each @ 95 1B. McGill Crunch --- 3 x {10ct hold x 2 each side} 1C. Pullups --- 3 x 2 sec ecc only 2A. Single arm land mine push press (5:0:0:0)--- 3 x 6 @ 50# 2B. KB Row (5:0:0:0) --- 3 x 6 each 2C. Side plank --- 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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1/6/2019
Triphasic --- Eccentric phase, Week 2, Day 1 1A. SSB Squat (5:0:0:0) --- 4 x 1 @ 82.5% (335) 1B. Alternate Split squat jump --- 4 x 2 each 1C. Goblet weighted squat jump --- 4 x 4 1D. Lightened Jump --- 4 x 4 1E. Ankle Side to side w/ band --- 4 x 8 each 1F. Wrist flexion/ext --- 4 x 8 each 2A. Bench (5:0:0:0) --- 4 x 1 @ 82.5% (275) 2B. Plyo push up w/ sling shot --- 4 x 3 2C. Iso stability ball groin squeeze --- 4 x 15 count 2D. 1 Arm lat pulldown --- 4 x 8 each 2E. Drag curls --- 4 x 8 |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/8/2019
Triphasic --- Eccentric Phase, Week 2, Day 2 1A. SSB Squat --- 4 x 1 @ 90% (365) 1B. Drop Jump --- 3 x 4 1C. Bent Over Deltoid reactive drops --- 3 x 5 each 1D. Thor's Hammer --- 3 x 10 each direction 2A. Bench --- 4 x 1 @ 90% (300) 2B. Band Punch --- 3 x 4 each 2C. 1 Arm Landmine Row --- 3 x 8 each 2D. Stir the Pot --- 3 x 6 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/12/2019
Triphasic --- Eccentric Phase, Week 2, Day 3 1A. SSB Step Up --- 3 x 8 each @ 95# (5:0:0:0) 1B. McGill Crunch --- [2 x 10 count each] x 3 1C. Pullups --- 3 x 2 (5 count eccentric only) 2A. Single Arm Landmind Press --- 3 x 8 (5:0:0:0) 2B. KB Row --- 3 x 8 (5:0:0:0) 2C. Side Plank --- [2 x 10 count hold each side] x 3 3A. TKE --- 3 x 10 each 3B. Hammer Curl w/ Fat Gripz --- 3 x 8 3C. Stability Ball hamstring curls --- 3 x 8 3D. Tri Band Pushdowns --- 3 x 15
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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1/14/2019 1A. SSB Sq (Tempo 0:3:0:0) -- 4 x 1 @ 81% (330) 1B. Over Bench Jumps --- 4 x 2 each 1C. Band Resisted Jumps v. Micro bands --- 4 x 4 1D. Drop Jump From Bench --- 4 x 2 1E. Band Forearm Pronation and supination --- 4 x 10 each 1F. Manual neck --- 4 x 10 count each direction 1G. Band external rotation (oscillating contraction) --- 4 x 10 2A. Bench (Tempo 0:3:0:0) 3 x 1, then 1 x 2 @ 81% (270) 2B. Plyo Pushups --- 4 x 3 2C. Hip Bridge w/ hip circle --- 4 x 10 2D. Band pullaparts --- 4 x 15 2E. Hammer Curls w/ Fat Grips --- 4 x 8 |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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I think I'm missing a few days.... but I'm so far behind anyways....
1/30/19 1A. SSB Box Sq + Monster Mini's --- x2/x2/x1/x1/x1 @ 82% (335) 1B. Power skips in place --- 5 x 2 ea 1C. BB Squat Jump --- 5 x 4 1D. Band assisted jump --- 5 x 4 1E. Plate Passes --- 5 x 5 each 1F. Wrist roller --- x 5 sets 1G. Thoracic Ext --- 5 x 8 each 2A. Bench v. Doubled Micro's --- 4 x 2 @ 82% (275) 2B. Plyo pushups to bumpers --- 4 x 3 2C. KB Row --- 4 x 10 each 2D. Rear Delt Fly --- 5 x 8 2E. BB Rev Curl --- 4 x 8 2F. Seated hip abduction (hip circle) --- 4 x 10
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/1/19
Triphasic Week 5, Day 2 1A. SSB Squat --- 4 x 1 @ 89.5% (365) 1B. Split Squat Jumps --- 4 x 2 each 1C. Band Face Pulls --- 4 x 15 1D. 1/2 Kneeling vertical Pallof --- 4 x 6 each 2A. Bench --- 3 x 1 @ 89.5% (300) 2B. Feet elevated plyo push ups --- 3 x 3 2C. Eccentric Pullups --- 4 count lowering only --- x 3 2D. Straight Leg band Adduction --- 3 x 10 each 2E. Alternate dead bugs --- 3 x 5 each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/4/2019
Triphasic Week 5, Day 3 1A. RDL --- 3 x 6 @ 225/235/245 1B. SL Box Jump --- 3 x 2 each 1C. Hip Flexor Band Pulls --- 3 x 8 e 1D. TKE's --- 3 x 12 each 1E. Pallof Press --- 3 x 8 each 2A. Push Press --- 3 x 6 @ 115/120/125 2B. Single Arm Landmine Plyo Push Press --- 3 x 2 each 2C. Band Pull downs --- 3 x 15 2D. DB Fly --- 3 x 8 2E. Mountain Climbers Iso's --- 3 x 10 count each
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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2/6/2019
Triphasic - Week 6, Day 1 1A. SSB Box Sq w/ Monster mini's @ 84.5% (345) --- 2 x 2; 2 x 1 1B. Power Skips in place --- 4 x 2 each 1C. BB Squat Jump --- 4 x 4 1D. Band under hip/assisted jump --- 4 x 4 1E. Plate pass backs --- 4 x 6 each 1F. Wrist roller --- x 4 1G. Thoracic Ext --- 4 x 8 2A. Bench v. Doubled Micro's @ 84.5% (285) 2B. Plyo push ups to bumpers --- 3 x 3 2C. KB Row --- 3 x 12 each 2D. Rear Delt Fly --- 3 x 8 2E. BB Rev Curl --- 3 x 8 2F. Seated hip abd --- 3 x 10
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