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TRAINING LOG: Drew Powanda

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    Posted: 1/16/17 at 7:03pm
Hey, I'm brand new to the games. Did a clinic last fall with Kilt Life, but haven't competed yet, I hope to this season. Only thing going against me is I'm a small guy, 5'7" 175lbs currently and I'm in the military so I can't pack on a ton of weight if it's not lean, but I'm trying. I just need a new competitive outlet and I love Scottish culture and the highland games. I decided to start a log on here mostly to keep myself accountable and give a little extra motivation to make sure I get my training in. Like I said my numbers aren't anywhere near most of the people on here, but I'm just hoping to get stronger and have some fun competing.

I've been doing Jim Wendell's 5/3/1 for almost the past year, so that's how most of my training is structured. Hoping to add some cleans/snatches. 

Had to make up for a late start last week due to being sick and not getting all my days in.

Today: Overhead Presses

Warm up: Bar x 6, 75 x 3
100lb x 3 
115 x 3
130 x 6 (Goal was 9, so didn't make it today, but I'm still getting back into it after being fat and lazy over Christmas)
First Set Last 5 x 5 at 100 lbs

Seated DB Shoulder Press (did strict reps)
25lb x 15
30 x 8
30 x 12

Weighted Dips/Pull up (varied grips) Supersetted with 25lbs
Did 5 sets - 32 Total Dips / 20 Total Pull ups

Curls 5 x 10-15 at 45-55 lbs (put my back into some of the later sets to get a few extra reps)

Sprints: 20 yards x 5, 40 yards x 5

Threw LWFD: 40' was my best today, which is up from the last time I threw (only my 3rd or so time throwing).

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/17 at 7:05pm
Great to have ya! Where are you from? 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/17 at 7:14pm
Originally from Pittsburgh, PA. Just got stationed back in Pensacola, FL with the Navy. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/17 at 8:15am
There are a number of Florida games coming, including Panama City.  We'd love to see you throwing at them.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/17 at 7:58pm
Thanks Tom. I think I'm going to try to make the Jacksonville (NEFL games) as my first ones if my schedule permits. I believe they have a novice division which is definitely where I need to be.

Tuesday, 17 Jan 17

Squat 5/3/1 Day

Warm up: Agile 8, Box jumps ~10

Squats:
Warm up: Bar/135/185/225 (reps mostly by feel of what I need for the day)
245 x 5
280 x 3
310 x 5 (Goal was 7, but still felt decent)
FSL 5 x 5

Leg Press:
225 x 15
315 x 12
405 x 7

Banded Glute Ham Raises (I just started these last week and they are a killer I still have to use a band)
3 sets: 6/6/5 reps

Abs: Hanging Leg Raise x 5 / Incline sit up w/ 10b plate behind head / ab wheel x AMRAP (2 circuits)

It was dark by the time I got done training at the gym, so no throwing today.

Some good news is I found some log that look like possibly usable cabers at a nearby park just laying in a pile. I'm wondering if someone else trains there.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/18/17 at 7:17pm
Wed, 18 Jan 17

Warm up: Agile 8, Med ball throws

Bench: 5/3/1

Warm up: Bar/95/135
165 x 5
190 x 3
210 x 4 (Still under my goal for the day)
FSL 5 x 5

Incline DB Press (strict reps)
35 x 15
40 x 10
45 x 7

Weighted Dip/Pull Up SS (varied grips on pull ups) 25lbs on first 3 set, felt like crap so BW on last 2
Dips 31 total / Pull Up 19 total

Tricep Pushdowns
50 x 15/13/11

1.5 miles on the treadmill hill interval (15 min) legs felt like shit from squats yesterday

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/17 at 7:58pm
Thursday, 19 Jan 17

Deadlift 5/3/1

Warm Up: Agile 8, Box jumps

Deadlifts:
Warm up: 135/185/225
270 x 5
305 x 3
340 x 6 (was decently happy with this)
FSL 5 x 5 @ 270

Kroc Rows: 5 sets
60 x 15, 70 x 15, 80 x 13, 95 x 6, 50 x 24

Back Extentions: My lower back is still a weak piece of shit
10lb x 15
10lb x 15
25lb x 9

Abs: Felt tight and like shit today so modified things a little
2 rounds of Hanging Leg Raise/Incline Sit-up/Side bends w/ 45lb plate

Static Stretching
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/17 at 6:04pm
A little late on this one

Friday, 20 Jan 17

OHP 5/3/1+

Warm up: Agile 8, Med ball throws

OHP
Warm up: Bar,95
110 x 5
120 x 3
135 x 6
FSL 5 x 5 at 110

Seated DB Shoulder Press (strict reps)
25lb x 15
30 x 12
30 x 12
35 x 8
40 x 7

Bodyweight Dip/Chins (varied grips) Superset
50 total dips/23 total chins/pull ups

Ez Bar curls (varied grips)
45 x 10 for 3 sets
65 x 10 (last 5 were forced reps of each set trying to simulate a caber toss) for 2 sets

10 min eliptical (wanted to do sprints but it was storming and my legs were pretty done)

Static Stretching

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Lunchbox Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/17 at 7:21pm
Tuesday, 24 Jan 17

Squat 5's Day

Warm Up: Agile 8, Box Jumps

Squats:
Warm up: Bar/135/185
220 x 5
255 x 5
290 x 8
FSL 5 x 5 at 225

Banded GHR:
3 sets: 6/9/4 (different resistances on the band)

Leg Press
315 x 10, 405 x 10, 405 x 10, 405 x 6

Abs: 2 rounds of Hanging Leg Raise/Incline Sit-ups/Ab wheel

Static Stretching

Hoping to throw Light Hammer tomorrow
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Wednesday, 25 Jan 17

Threw Light Hammer - several winds, about 10 throws
Mid 60's was my best - everything about the throw still sucks imo

Straight to gym:
Warm Up: Agile 8, skipped med ball throws since I was warm from throwing right before lifting.

Bench 5's Day
Warm up: Bar/95/135
150 x 5
170 x 5
195 x 6
FSL 5 x 5 at 150 (some pause/speed work on these sets)

Incline DB Press (varied incline and strict reps)
40 x 12, 40 x 15, 45 x 10, 45 x 9, 50 x 6

Weighted Dips/Chins (25lb plate)
30 total dips / 18 total chins - still weak

Tricep Extensions
50 x 15, 50 x 15, 50 x 17

Interval run on treadmill (1 min hard / 2 min jog) x 4

Static Stretching
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Thursday, 26 Jan 17

Warm up: Agile 8, Box Jumps

Deadlifts - 5's Day
Warm up: 135/185/225
240 x 5
275 x 5
310 x 9 was happy with this
FSL 5 x 5 at 240

Kroc Rows:
60 x 20, 70 x 20, 70 x 14, 80 x 10, 80 x 10

Back Extensions:
25lb x 10 x 5 sets

Abs: 2 rounds of (Hanging Leg Raise, Windmills with a 25lb plate, ab wheel)

Static Stretching
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Friday, 27 Jan 17

Warm up: Agile 8, Med ball throws

OHP - 5's
warm up: bar/75
95 x 5
110 x 5
125 x 8
FSL 5 x 5 at 95

Seated DB Shoulder Press (strict reps)
30 x 15, 35 x 15, 40 x 9, 40 x 8, 40 x 8

Bodyweight Dips/Chins supersetted
55 total dips / 21 chins  - in 5 sets

Ez bar curls w/ forced reps
65lb for 5 sets

Sprints: 5 x 50 yards, 5 x 100 yards with a walk/jog in between each

Threw LWFD prior to the gym, no distances worth posting.
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Monday, 30 Jan 17

Warm up: Agile 8, Box Jumps

Squats - 3's
warm up: bar/135/185
235 x 3
270 x 3
305 x 9 (8 was my goal, so this was a good day)
FSL 5 x 5 @ 235

Leg Press
315 x 15
405 x 10
405 x 11

GHR
10 - light band assistance
5 - no band
8 - light band again

Abs - 2 round of (hanging leg raise/windmills with 25lb plate/ab wheel)

Static stretching
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Tuesday, 31 Jan 17

Threw light hammer (only weight I have so far) - Mid 60's was the best, so still shitty

Gym:

Warm up: Agile 8, Med ball throws (5)

Bench Press - 3's
warm up: bar/95/135
160 x 3
180 x 3
205 x 6
FSL 5 x 5 @ 160 (mostly paused)

Incline DB Press (strict reps)
40 x 15, 40 x 17, 50 x 10, 55 x 9, 55 x 7

Weighted dip/chins (25lb plate for 5 sets)
39 total dips/19 total chins

Tricep Ext.
50 x 25, 50 x 18, 50 x 15

Treadmill: 4 rounds of 1 min run/ 2 min jog interval

Static Stretching
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Wednesday, 1 Feb 17

Throwing:
Braemar (~25lb): 7ish throws
Open (~15lb): 10 throws

Gym:

Warm up: Agile 8

Deadlift - 3's:
warm up: 135/185/225
255 x 3
295 x 3
330 x 8
365 x 1 (just to see how it felt today)
FSL 5 x 5 @ 255

Kroc Rows:
70 x 15, 60 x 26, 60 x 20

Back extensions: 25 lb plate x 5 x 8-12

Abs: 6 sets total (hanging leg raise/incline situp/side bend x 2/ ab wheel x 2)

Static stretching
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Thursday, 2 Feb 17

Warm up: Agile 8, Med ball throws

OHP - 3's
warm up: bar/75
105 x 3
120 x 3
135 x 5
FSL 5 x 5 @ 105

Seated DB Shoulder Press (strict reps mostly)
30 x 15, 30 x 15, 35 x 12, 35 x 11, 35 x 10

Bodyweight Dips/Chins SS
38 total dips/16 total chins (in 3 sets, shoulder felt tore up today so I called it there)

Curls 3 x 10ish with forced reps (again only 3 sets due to shoulder)

Sprints 5 x 50, 5 x 100 with walks in 50/100 walks in between
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 4:55pm
Don't worry if the throws "feel like shit". It's all about reps, reps, reps in the throws. Love the log, keep up the great work man!
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