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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: 7/28/19 at 8:35pm
2/9/2019

Triphasic - Week 6, Day 2

1A. SSB Squat --- 4 x 1 @ 92% (375)
1B. Split Squat Jump --- 4 x 2 each
1C. Band face pulls --- 4 x 12
1D. Band Scare Crows --- 4 x 12
1E. 1/2 Kneeling vertical pallof --- 4 x 6 each

2A. Bench --- 3 x 1 @ 92% (308)
2B. Feet elevated plyo push ups --- 3 x 3
2C. Eccentric only pullup --- 6 count --- 3 x 1
2D. Straight leg band adduction --- 3 x 10 each
2E. Alternate dead bugs --- 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: 7/28/19 at 8:37pm
2/11/2019

Deload Day 1

1A. Sumo DL --- 4 x 3 @ 200
1B. Goblet Squat --- 4 x 5
1C. TKE --- 4 x 10 each
1D. Stir the Pot --- 4 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: 7/28/19 at 8:42pm
2/17/2019

ME Lower 

Plyo --- Drop Jump 3 x 2

1. Snatch Grip DL --- 1 RM @ 420/450/475 [MISS]

2A. RDL 3 x 15 @ 165/175/185 (PR)
2B. SL Squat --- 3 x 5 each
2C. Pullups --- [2 reps of 5 count ecc] --- three sets
2D. Lateral ankle band work --- 3 x 10 each
2E. Stir the Pot --- 3 x 5 each
2F. Side pland w/ hip Abd --- 3 x 10 each

First miss in training in forever (I think >1 year). Got too excited. Hate missing in training for multiple reasons.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/19 at 8:45pm
2/22/2019

DE Upper

1. Plyo push up to bumpers --- 3 x 2

2. DE Bench --- 5 x 5 @ 55% (185) + doubled micro's

3A. Military press --- 3 x 15 @ 65#
3B. Bent Over Row --- 3 x 15 @ 176/186/196 (PR)
3C. Band pull aparts --- 3 x 12
3D. Bent over band tri kickpacks --- 3 x 10
3E. Hammer curls --- 3 x 8
3F. The Bear holds --- 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: 7/28/19 at 8:48pm
2/24/2019

1. Sheaf x 8
2. Heavy hammer --- winds and walking winds
3. LW --- line drills

---- first throwing session in a long time. Rusty as expected. Just drills mainly as I had to throw in a parking lot as the field was flooded (this will be a common theme....)...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/09/19 at 8:44pm
2/25/2019

DE Lower

Plyo --- Drop Jump --- 4 x 2

1. DE SSB Box Squat --- 10 x 2 @ 50% (205) + Light Bands

2. DE DL --- 10 x 1 @ 50%

3A. RDL --- x 12 @ 175/185/200
3B. Single Leg Squat --- 3 x 5 each
3C. Pullups --- [2 reps of 6 count ecc only] x 3
3D. Lateral ankle band --- 3 x 10 each
3E. Stir the Pot --- 3 x 5 each direction
3F. Side Plank w/ Hip Abduction --- 3 x 10 count each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/09/19 at 8:44pm
2/26/2019

1. WOB x 5
2. Hammer Winds
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/10/19 at 10:07pm
3/1/2019

ME Upper

1. Plyo Push ups to Bumpers --- 4 x 2

2. Towel Bench --- 3 RM @ 285/300

3A. Military Press --- 3 x 12 @ 75
3B. Bent Over Rows --- 3 x 12 @ 185/200/215
3C. Band Pullaparts --- 3 x 12
3D. Bent over band tri kick backs --- 3 x 12
3E. Hammer Curls --- 3 x 8
3F. The Bear Holds --- 3 x 15 count hold
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/10/19 at 10:10pm
3/5/2019

Plyo --- Drop Jump --- 5 x 2

1. Close Stance Squat w/ Olympic Shoes --- 1 RM @ 385/405/430

2A. RDL --- x 10 @ 205/220
2B. Single leg squat --- 2 x 6 each
2C. Pullups --- 2 x [3 x 5 count ecc only] 
2D. Lateral band ankle movements --- 2 x 10 each
2E. Stir the Pot --- 2 x 6
2F. Side Plank w/ Hip Abduction --- 2 x 12 count each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/19 at 10:28am
3/8/2019

DE Upper

1. Plyo push up to bumpers ---5 x 2

2. DE Floor Press --- 5 x 5 @ 50% (165)

3A. Military Press --- 3 x 10 @ 85
3B. Bent over Row --- x 10 @ 220/230/245
3C. Band Pullaparts --- 3 x 12
3D. Bent over Tri Kick backs -- 3 x 12
3E. Hammer Curls --- 3 x 10
3F. The Bear holds --- 3 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/19 at 10:28am
3/9/2019

1. Heavy weight 1 turns x 8
2. Light hammer winds
3. Sheaf -- 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: 8/11/19 at 10:31am
3/13/2019

DE Lower

Plyo --- single leg box jump --- 3 x 2 each

1. DE SSB Box Squat --- 10 x 2 @ 55% (225) + Light bands

2. DE DL --- 10 x 1 @ 55% (308)

3A. TKE --- 5 x 10
3B. Band Good Mornings --- 5 x 10
3C. Hanging leg Raise --- 5 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: 8/13/19 at 8:04am
3/15/2019

ME Upper

Plyo --- Feet elevated Plyo push up --- 3 x 3

1. Close Grip, 2 count pause bench --- 1 RM @ 280/300/315

2A. Push Press --- 3 x 12 @ 95
2B. Single arm band row --- 3 x 8 each
2C. Rear delt band pull --- 3 x 12
2D. Single arm overhead tri ext --- 3 x 8 each
2E. Barbell Curls --- 3 x 12
2F. RKC plank --- 3 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/19 at 8:06am
3/16/2019

Braemar (23#)
1. Stand x 8

Heavy Weight
1. 1 turn x 5
2. Full x 3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/19 at 8:09am
3/18/2019

ME Lower

Plyo --- Single Leg Box Jump --- 4 x 2 each

1. SSB Squat --- 1 RM @ 390/415 --- stopped there
---- Drop set @ 60% (250) x 8

2A. Band Good Morning --- 3 x 12
2B. Body weight split squat --- 3 x 8 each
2C. Pullups --- [2 x 1 singles] --- x 3
2D. Hanging Leg raises

--- had to train late at night so switched accessories for lighter (quieter) movements
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/19 at 8:11am
3/22/2019

Stone (16#)
1. Toes to trig x 3
2. 180 drill x 3
3. MSA x 8

LW
1. Line drills x 5
2. One turn x 5
3. Full x 8

LH
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: 8/13/19 at 8:13am
3/23/2019

DE Upper

Plyo --- Feet elevated plyo pushup

1. Bench v. doubled mini's --- 5 x 5 @ 45% (150)

2A. Push Press --- 2 x 10 @ 100
2B. Land Mine Row w/ towel "handle" --- 2 x 10
2C. Rear Delt Band Pulls --- 2 x 12
2D. Single Arm overhead tri ext --- 2 x 8 each
2E. BB Curls --- 2 x 12
2F. RKC Plank --- 2 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/19 at 8:17am
3/25/2019

DE Lower

PLYO --- Single Leg Box Jump --- 5 x 2 each

1. DE SSB Box Squat --- 8 x 2 @ 60% (245) + Light bands 

2. DE DL --- 8 x 1 @ 60% (333)

3A. Sumo RDL --- 4 x 8 @ 155
3B. TKE --- 4 x 10 each
3C. Pull ups --- 2 singles x 4 sets
3D. Single leg calf raise
3E. Bench hip Adduction side plank --- [2 x 5 count each] x 4
3F. Alternate dead bugs --- 4 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: 8/18/19 at 6:41am
3/29/2019

ME Upper

Plyo --- Feet elevated push up --- 4 x 3

1. Sling Shot Bench --- 3 RM @ 283/303/ [317 x 2, didn't go for 3rd rep]

2A. Push Press --- 4 x 8 @ 105
2B. Pendlay Row --- x 8 @ 218/218/228/238
2C. Rear Delt Band Pulls --- 4 x 12
2D. Single Arm Overhead Band Tri Extentions --- 4 x 8 each
2E. Barbell Curls --- 4 x 12
2F. RKC Plank --- 4 x 15 count
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/19 at 6:42am
4/1/2019

Stone (16#)
1. Stand x 5
2. 180 Drill x 3
3. MSA x 8

Heavy Weight
1. Cast and Drop x 3
2. 1 turn x 3
3. Full x 8

Heavy 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: 8/18/19 at 6:43am
4/3/2019

WOB
1. Full x 8

...thats it...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/19 at 6:45am
4/7/2019

Stone (16#)
1. Stand x 5
2. MSA x 8

Heavy Weight
1. 1 Turn x 5
2. Full x 5

Heavy Hammer
1. 10 wind drill 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: 8/18/19 at 6:45am
4/8/2019

Sheaf
1. Full throw 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: 8/20/19 at 6:02am
4/9/2019

Stone (16#)
1. Stand x 3
2. MSA x 8

LW
1. Line drills x 3
2. 1 turn x 3
3. Full x 6

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: 8/20/19 at 6:05am
4/10/2019

Full Body Lift

Plyo --- Box Jump --- 3 x 2

1. SSB Box Squat + light bands
5 x 2 @ 225
1 x 1 @ 250
1 x 1 @ 275

1B. Pullups --- 6 x 1

2A. Bench V. Doubled Mini's
5 x 2 @ 170
1 x 1 @ 185
1 x 1 @ 195

2B. Facepulls --- 4 x 15

3A. DB Hammer curls --- 2 x 8
3B. Band Push Downs --- 2 x 12

Deload lifting session for the week. Wichita highland games on 4/13
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/19 at 6:07am
4/13/2019

Small group of A's at the wichita games. IHGF A's were the previous day. Not a strong showing for myself...other than caber which was nice. Anyways, my lack of throwing showed.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/19 at 6:10am
4/15/2019

ME Lower

Plyo --- Lateral over bench jump --- 3 x 2 each direction

1. Sumo DL --- 1 RM @ 435/460/485

2A. SSB GM --- 3 x 12 @ 95
2B. Peterson Step ups --- 3 x 6 each
2C. Pullups --- [2 x 1] x 3
2D. Tib Anterior movements
2E. Hanging leg raise --- 3 x 6
2F. Landmine Rotation --- 3 x 6 each
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