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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: 9/14/16 at 4:59am
9/10/2016

SHEAF
1. Bottoms up drill x 5
2. Full throw x ~8

WFD
1. Cast and drop x 3 (light)
2. One turn x 5 (heavy)
3. HWFD x ~6
4. LWFD x 3

LIGHT HAMMER
1. 10 wind x 3
2. McKim Drill; full throw x 3
3. Full throw x 6

Had a good little throwing get together. Picked up a couple good tips which I feel will really make a difference if I can put them in to place. Now just need to get some throws to cement everything in.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/16 at 5:01am
9/12/2016

LWFD
1. Cast and drop x 3
2. One turn x 3
3. Full throw x 10

HAMMER
1. 10 wind drill --- Light x 1, "heavy" x 2
2. McKim Drill --- x 3
3. Full throw x 6

Was feeling pretty beat up on this day. Just trying to push through a little bit, but attempting to not be stupid about it. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/16 at 5:07am
9/13/2016

1. Standing Box Jumps --- 4 x 2

2. DE Box Squat --- straight bar +80 lb chain
5 x 2 @ 245
1 x 1 @ 275

3. DE Bench --- 8 x 3 @ 150 + 80 lb chain

4A. Incline DB Bench ---  4 x 4 @ 80/90/100/100
4B. CSR --- 4 x 5
4C. Goblet Squat --- 4 x 4 @ 80/90/100/100 (narrow stance, just focusing on good ROM)

5A. Facepulls --- 2 x 8
5B. Triceps Ext --- 2 x 10
5C. 1 Arm Farmers --- 2 trips each side

Feeling a little beat up at present. Looking at the next ~10 days or so until Mac Games, schedule is looking a little rough. I probably won't be able to get in all the training that I want. I am going to make sure that recovery is a priority leading up to competition as best as I can.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/16 at 4:51pm
9/14/2016

WOB
1. Water bottle drill x 3
2. Full throw x 4
--- Timing was a little bit off  and inconsistent, but not too bad

WFD
1. Cast and drop x 3 (light)
2. One turn x 3 (light)
3. HWFD x 5
4. LWFD x 3
--- still struggled on HWFD. Was all over the place. Need to sure this up.

STONE
1. Wrist flips x 5
2. light, varied stance stand throws x 5
3. Left knee down drill x 3
4. Braemar x 3
5. Glide x 8
--- felt decent. A little sluggish, but that should correct itself with a little rest.

Took a little video... Took video of stone as well - or so I thought. I actually just took a snapshot... not really helpful


Shows that
1. WOB timing is off. Entry point on backswing is too low.
2. Dragging heavy weight horribly. Dropping shoulder.

I have been lazy about filming. As a novice thrower essentially, I need to do this more often. Just need to get over the annoying aspect of setting the phone up and such.


Edited by AndrewK51 - 9/15/16 at 7:43pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/16 at 5:44am
9/15/2016

1. Med Ball throws

2. DE Sumo DL
--- 8 x 1 @ 255 (55%) + 100# chain

3A. Land Mine push Press --- 4 x 4 @ 75/85/85/85
3B. McGill Pullup --- 8 x 1
3C. Bird Dogs --- 8 x 10 count hold each side

4A. 45* Single Leg Back Ext --- 4 x 5
4B. Lat Pull Downs --- 3 x 8
4C. Front Raise --- 2 x 12

5A. Biceps --- 2 x 15
5B. TKE's --- 2 x 20
5C. McGill Crunch --- 6 x 10 count each side

Solid crisp training session. I was hoping to get some throwing in over the last few days... work and weather have pretty much dashed those hopes. Hopefully, light throwing and lifting session this afternoon. Counting down the days!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/16 at 8:17pm
9/20/2016

SHEAF
1. Bottoms Up Drill x 5
2. Full throw x 5

HAMMER
1. 10 Wind drill --- Light x 1, Heavy x 2
2. McKim Drill --- light x 3
3. Full throw --- light x 3

Part 2...

1A. Conventional DL --- 3 x 3 @ 275
1B. Band Pullapart --- 5 x 10

2A. Towel Bench --- 3 x 3 @ 225
2B. TKE's --- 5 x 10

Keep lifting very light and fast. No belt for deads. Everything moved easy. Same concept for throws. Took some video. For some reason the stupid camera just stopped recording randomly... so I've at least got some of the footage...


As a side note... is there any way to embed youtube videos on this forum?

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/16 at 1:52pm
Just did some light lifting and throwing Wed, Thursday leading into competition.

Here's my attempt at a competition write up...

Competition date - 9/24/2016
Game - McPherson, KS

I competed in B class so we followed a non-traditional order. I'll try to write it up in the order that we went through things. This was a great games as usual. Very tough day as it was pouring rain (literally 2-3" in a 24 hour period), windy, lightning, etc. We had to take a couple lightning breaks and the field and implements were soaked. Not a great day for PR's but hats off to all the organizers for keeping things together and still putting on a great event.

Heavy Hammer - started out well here. Went 72'5" for an almost 6' PR. Felt solid and I normally struggle more w/ heavy hammer. This was a promising start. 1st.

Light Hammer - Here is where things got interesting. Let the rain begin. I had trouble holding the hammer and putting any force into it. Went 81'2" for 3rd.

Braemar - Struggled staying in for some reason. Scratched my first and actually about scratched the next 2. Managed to squeak out a small PR with a final throw of 30'3" and snag 1st.

Open Stone - For some reason my glide was ending about 1.5 feet short of the trig. Not sure if I was being timid or what the issue was. Typically in practice I end up right at the trig. Strange. I gave up some distance there, but I didn't want to change where I started or other technique things. Threw 35' 9" and managed to win the event, but lots of distance given up here.

WOB - Things went smoothly here. Cleared 12' relatively easily and secured the event win with that. For some reason I thought that my PR was 13'... It is actually 12'6". I elected to take extras and went 13'6". Hit the bar on 3 throws, but couldn't make it over. 13' should be there though.

Sheaf - Throwing into a pretty stiff wind doesn't help me any, especially on an already weak event for me. Cleared 18' and we were going for 20' when a huge flash of lightning broke loose. Its always bad when you see lightning and hear thunder at about the same time. We took a break in the storm shelter. I'm not sure exactly how long the break was, but I would guess > 30 minutes. We jumped right back in at 20' and well... nothing pretty there. Third I believe here.

Lunch -- fantastic.

Caber - managed a 12:00 on my third throw somehow. Tough with a wet caber and slippery footing. This is a glaring weakness for me... I'm just all over the place. Need to get more practice in if I hope to be competitive whatsoever.

HWFD - I was pretty satisfied with my effort here. The trig was chewed up and soft. It made pushing definitely tough. I managed to throw 23' 3". Not close to a PR, but under the conditions, good enough for an event win.

LWFD - I, stupidly, decide to try to uncork a couple big throws (for me) on this last event. This resulted in me fouling my first two throws. Second throw was a pretty big one for me as well. We then had another weather delay. Managed to stay in on my third and throw 46' 1". Enough to get an event win.

Finished first in B class. First win in any class actually. I had pretty much decided that this would be my last B class game. I have a lot of work to do before next year. I am excited for this off season. Previously, I had considered myself a powerlifter who dabbled in highland games. That has changed now. I enjoy highland games more and honestly haven't competed in powerlifting in >2 years I think. This offseason will be focused on being a better thrower. Currently, I am in the process of setting my goals for next year. As far as training, this week will be light. Starting next week, I'll do a short phase focused on high volume and hypertrophy. Then, back to typical stuff. Looking forward to the work!
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Back at it. Getting some off season work started:

10/3/2016

1. 1 1/2 Incline DB Press --- 4 x 8
2. Squeeze Press --- 4 x 15
3. Lateral Raises --- 3 x 15
4. Face Pulls --- 4 x 15
5. Elbows Out Tricep Ext's --- 1 x 50

Just some boring high volume stuff. Pretty much my least favorite thing to do. I really don't know how bodybuilders do this kind of training day in and day out!! The break from heavy weights will be good though and I'll work to build work capacity and a bigger base. 

This next few weeks will be relatively unstructured as far as sets and reps goes. I have written out the following guidelines:
1. ALL sets must be >8 reps
2. Smaller, isolation movements should be 15+ reps

We shall see
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/16 at 3:19pm
10/4/2016

LWFD
1. Cast and drop x 5
2. One turn x 5
3. Full throw x 10

Felt super rusty... somewhat to be expected I guess. Lots to work on.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/16 at 3:22pm
10/5/2016

LWFD
1. Cast and drop x 3
2. One turn x 3
3. Full throws x 10

Light Hammer
1. McKim Drill x 5
2. Full throw x 3

LWFD felt improved slightly. Hammer actually felt great... hopefully this continues!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/16 at 4:44am
10/6/2016

1. DB Rows --- 4 x 10 each arm
2. Machine Chest Supported Row --- 3 x 15
3. Straight Arm Pulldowns --- 3 x 20
4. Shrugs --- 4 x 15
5. Cable Curls w/ Rope Handle --- 3 x 15

20 minutes of low intensity cardio
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/08/16 at 8:14am
Video of throws from 10/5.

Just jotting down some thoughts from my novice eye...

Hammer - arms are bending overhead. It seems like its almost dropping in the 3-12 range. My low point does seem good though. I need to work on continuing to build speed.

LWFD - Still dragging the weight. Again dropping my left shoulder and head, especially at the finish. No strong block/finish.

https://youtu.be/I4JwHFtlwyU
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/16 at 4:49am
10/7/2016

STONE (all w/ light stone)
1. Wrist flips
2. Light stand/warm up type throws w/ various stances
3. Toes to trig x 3
4. Left knee down drill x 3
5. Braemar x 3
6. Open (glide) throws x 6

Felt good. Unfortunately, wasn't able to get anything else in due to it getting dark.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/16 at 4:55am
10/8/2016

1A. Close Stance Squat --- 4 x 10 (olympic shoes, no belt)
1B. Band Pull Throughs --- 5 x 10

2A. RDL --- 3 x 20
2B. TKE's --- 4 x 12

3A. SL Standing Calf Raise --- 2 x 12 / Seated Calf Raise --- 2 x 20
3B. Anterior Tib band 'raises' --- 4 x 12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/16 at 4:57am
10/10/2016

1. 1 1/2 Incline DB Bench --- 4 x 8
2. Cable "Squeeze" Press --- 4 x 15
3. Lateral Raises --- 3 x 20
4. Facepulls --- 4 x 10
5. Elbows Out Triceps Ext's --- 3 x 15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/16 at 4:59am
10/11/2016

LWFD
1. Cast and drop x 3
2. One Turn x 3
3. Full throw x 10

Light Hammer
1. McKim Drill x 3
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: 10/19/16 at 7:19am
10/12/2016

1. DB Rows --- 5 x 8
2. Chest Supported Rows --- 3 x 15
3. Straight arm pulldowns --- 5 x 12
4. Shrugs --- 3 x 20
5. Incline DB Curls --- 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: 10/28/16 at 5:39am
10/13/2016

1A. Close Stance squat (olympic shoes, no belt) --- 4 x 10
1B. Pull Throughs --- 5 x 12

2A. RDL --- 3 x 20
2B. TKE's --- 5 x 12

3A. SL Standing Calf Raise --- 3 x 10
3B. SL anterior tib v. Band --- 3 x 10

Wow, I didn't realize how big of a bum I have been logging....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/16 at 5:41am
10/17/2016

SHEAF
1. Bottoms Up drill x 3
2. Full throws x 3

STONE
1. Wrist flips
2. Light stand/warm up type throws
3. Toes to trig x 3
4. Braemar (heavy stone) x 3
5. Glide 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: 10/28/16 at 5:42am
10/18/2016

1. DB Bench --- 4 x 10
2. FB Bar Incline --- 5 x 8
3. FB Bar Front Raise --- 4 x 12
4. Rear Delt Fly --- 3 x 12
5. Overhead Tri Ext --- 3 x 15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/16 at 12:15pm
10/19/2016

1. Meadows' Row --- 4 x 8
2. Cable Row --- 4 x 12
3. Stretchers --- 4 x 15
4. DB Shrugs --- 3 x 12
5. Curls --- various movements, higher rep sets

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/16 at 6:28am
10/22/2016

1. Close stance squat, 3 count pause (olympic shoes, no belt) --- 5 x 8
2. Band Good Mornings --- 3 x 15
3. Reverse BB Lunge --- 3 x 8 (each)
4. Standing Single Leg Calf Raise --- 3 x 15 (each)
5. Heel Walking --- 3 x 25 steps (each)
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10/24/2016

1. DB Bench --- 5 x 8
2. Football Bar Incline --- 4 x 8
3. Football Bar Front Raise --- 4 x 12
4. Rear Delt Fly (machine) --- 3 x 15
5. Overhead Tri Extensions --- 4 x 15
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10/25/2016

1. Meadows' Rows --- 5 x 8
2. Cable Row --- 5 x 10
3. Stretchers --- 4 x 12
4. DB Shrugs --- 3 x 12
5. Curls --- varied higher rep sets
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10/26/2016

WOB
1. Water bottle drill x 5
2. Full Throw x 5

STONE
1. Wrist Flips
2. Light stand throws
3. Toes to trig --- x 3
4. Left knee down, no reverse --- x 3
5. Braemar (heavy stone) --- x 5
6. Glide --- x 8
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10/27/2016

1. Close Stance Squat - 3 Count Pause (olympic shoes, no belt) --- 5 x 8
2. Band GM's --- 3 x 15
3. Barbell Reverse Lunge --- 3 x 8
4. Calf Raise --- 2 x 12 (each)
5. Heel Walking --- 2 x 25 steps (each)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/16 at 7:47pm
Got together with another thrower and put in a relatively high volume weekend session:

SHEAF
1. Bottoms up Drill x 5
2. Full Throws x 5

WOB
1. Water bottle drill x 3
2. Full throw x 3

LWFD
1. One turn x 3
2. Full throw x 3

STONE
1. Wrist flips
2. light warm up stand type throws
3. Toes to trig x 3
4. Left knee down x 3
5. Glide x 3

LIGHT HAMMER
1. McKim Drill x 3
2. Full throw x 4

Good time. Just got a little work in on lots of events.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/16 at 7:49pm
10/31/2016

SHEAF
1. Bottoms up x 5
2. Full throw x 3

LWFD
1. Cast and drop x 2
2. One turn x 1
3. Full throw x 6

Just kind of going through the motions. Head wasn't really in it for a couple reasons. Felt better after I was out and doing some moving around though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/16 at 7:54pm
11/1/2016

Plyo's - Box step off 3 x 3

1A. 2 count Pause squat
Light Day
275 x 6 @ RPE 8
250 x 6 @ 7.5
250 x 6 @ 7.5
250 x 6 @ 7.5

1B. Banded Shoulder External Rotation --- 5 x 15

2A. Bench @ 65% (195) --- 5 x 6

2B. Single Leg Barbell RDL --- 3 x 10 (each) @ 45/55/55

3A. Single Leg Squat --- 3 x 5
3B. Band Pull-Throughs --- 3 x 12
3C. Pallof Press --- 3 x 10 each side

Solid session today. Will build back up through a plyo progession over the next few cycles. Squats were about 20# off my PR for this movement, but not unexpected after the season and then a light hypertrophy block. Bench went well as it should. Set at a very low training max to allow long term progession.

Finished off with just getting volume in and re-learning some movements that get dropped out during the season.

...and I'm (momentarily) caught up with logs!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 11/02/16 at 5:31pm
11/2/2016

1A. Close Grip Floor Press
Heavy Day
245 x 4 @ RPE 8.5
255 x 4 @ 8.5-9
225 x 4 @ 7-7.5
225 x 4 @ 7-7.5
225 x 4 @ 7-7.5

1B. Band Pullaparts --- 5 x 15

2A. Squat @ 65% --- 4 x 6 @ 260

2B. Pushups --- 5 x 10

3A. Triceps Ext's with "tsunami" bar --- 3 x 12
3B. Bicep Curls with the "tsunami" bar --- 3 x 8
3C. McGill Crunch --- 6 x 10 count hold each side

Solid day today... First time I have done this movement for 4 reps... so automatic PR! I'll take it!

My "tsunami" bar is not the one that costs hundreds of dollars... Its a 7 foot long piece of 1 1/4" PVC that I had laying around. Put some bolts in the ends which holds the plates on. Worked pretty good actually. Trying to lay a big base!
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