Training Journal pt 2

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Aug 13, 2010 10:28 pm

8/12/10 Thursday
Very Light Practice
Sheaf Toss x 5
Hammer Swings (no release) x5

Foam Roller

191.5 lbs this A.M.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Aug 13, 2010 10:40 pm

8/13/10 Friday

Circuit A
Tire Flip 6 reps
Bear Crawl 10 yards
Split Jumps 6 reps
Spider Lunge 10 yards
^ Repeat Circuit 4 times - 90 sec rest between sets

To the park...
Circuit B
Box Jump 32" 6 reps(to top of picnic table)
Depth Jump same as above 6 reps
Split Jumps 6 reps
Lunge 70lb sandbag 20 yards
^ Repeat Circuit 4 times - 90 sec rest between sets

Circuit C
Off Set Banded Pushups Blue IW band 20 reps per side
Monkey Bar Walks 124lbs
Fisted Pushups 40 reps, 30, 20, 25
Banded body Extension 6 reps
^ Repeat Circuit 4 times - 90 sec rest between sets

One Leg Box Squats 70lb kbell 3 sets 3 reps
Glute Ham Raise BW 3 sets 3 reps
Cuban Press 2 10's 3 sets 12 reps
Int/Ext Rotation 2 5's 3 sets 12 reps

WGPP
Med ball side toss against wall 10lb ball 3 sets 10 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2

Yoga = 20 mins

Felt great- conditioning coming along well, lots of new growth overall.

grip junky
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Re: Training Journal pt 2

Post by grip junky » Mon Aug 16, 2010 4:45 pm

How is your throwing going?

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Aug 16, 2010 9:47 pm

I should be back in full swing this week or next week weather permitting. I'm not getting as sore from these circuits so it's time to hit it again.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Aug 16, 2010 10:00 pm

8/16/10 Monday
Cutting rest back to 75 secs, WGPP is phased out again this week.

Circuit A
Snatches 70lb kbell 4 reps
Split Jump 4 reps
Tire Flip 4 reps
Split Jumps 4 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit B
One leg box jumps 18" 4 reps per leg
Split Jumps 4 reps
Lateral Jump 18" 4 reps
Lunge 70lb sandbag 10 yards
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit C
Off-set Banded Pushups Blue IW band 20 reps per side
Tug of War Pull-in 140lbs (70lb kbell on top of 70lb sandbag) added 52lbs on last set
Banded body extension Blue IW band 6 reps
Monkey Bar Walks using only 20lb Xvest (Decided to change it up, the vest pulled down more and worked the grip whereas the weights will pull back and work more pulling power)
^ Repeat Circuit 4 times - 75 sec rest between sets

One Leg Box Squats 52lbs 3 sets 3 reps
Glute Ham Raise 3 sets 3 reps
Cuban Press Mini Bands 3 set 12 reps
Int/Ext Rotation Mini Bands 3 sets 12 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
Superman - 15 sec per side

Felt great for a Monday, but Wednesday will be a tough one.

20 mins of yoga before heading off to work.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Aug 18, 2010 10:01 pm

8/18/10 Wednesday

Circuit A
Split Jerk 70lb sandbag 6 reps
Split Jump lead leg on sandbag 6 reps
Spider Lunge 10 yards
Kips (kinda) 6 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit B
Squats 200lbs 6 reps
Split Jump 6 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit C
Scoop Throw Forward 20lb sheaf bag 6 reps
Box Jump 18" (don't laugh) 6 reps
Depth Jump 18" 6 reps
Barrier Jump 30" 6 reps
Body Carry 70lb sandbag 40 yards
Bear Crawl 10 yards
Spider Lunge 10 yards
Pull-ups towel grip 3 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

Banded Ham Push Down Blue IW band 3 sets 3 reps
Bulgarian Squat 52lbs 3 sets 3 reps
Cuban Press 10lb dbells 3 set 12 reps
Int/Ext Rotation 5lb dbells 3 sets 12 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Torso Twist 6 reps
Russian Twist 10lb ball 10 reps
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
Superman - 15 sec per side

Approx 15 mins yoga - legs are still a little shaky. Circuit C was a kick in the sac from a wide foot that hits both nuts at the same time, but I got through it easier than last time. Next time it will be my bitch.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Aug 21, 2010 1:37 am

8/19/10 Thursday

Watch it rain...all day...again.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Aug 21, 2010 1:55 am

8/20/10 Friday

Circuit A
Sandbag Throw 70lb bag 4 reps (grab the bag in the center and throw it over my head and behind me. The bag is very soft and folds when picked up)
Bear Crawl 10 yards
Split Jumps 4 reps
Spider Lunge 10 yards
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit B
Med ball Forward Throw 20lb sheaf bag 4 reps
Lunge 70lb sandbag 10 yards
Tire Flip 4 reps
Split Jumps 4 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

Circuit C
Off-Set Banded Pushups Blue IW band 20 reps per side
Tug of War Pull-in sled+135lbs 10 yards
Fisted Pushup 40 reps, 30, 30, 25
Dips 6 reps
^ Repeat Circuit 4 times - 75 sec rest between sets

One Leg Box Squat 52lb kbell 3 sets 3 reps
Cuban Press 2 10's 3 sets 12 reps
Int/Ext Rotation 2 5's 3 sets 12 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2

Felt like a champ until 1/2 way through the last circuit. Hit the wall hard. Got some of the new No-xplode NT and I think I took too much and when it kicked in late my heart rate went to the moon. Will adjust next time. Scored two new boxes on Ebay for $65 so I hope it works as good as the old formula.

grip junky
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Re: Training Journal pt 2

Post by grip junky » Mon Aug 23, 2010 4:40 pm

Are you going to be at Radford?

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Aug 23, 2010 10:13 pm

grip junky wrote:Are you going to be at Radford?
I had planned on it, I emailed Don but haven't got a response. They aren't exactly athlete friendly anymore.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Aug 23, 2010 10:28 pm

8/23/10 Monday
This will be week 24 of a 26 week program. Time to start figuring out what kind of routine to do next.

Circuit A
Snatch 52lb kbell 6 reps each side
Split Jumps 6 reps
Tire Flip 6 reps
Spider Lunge 10 yards
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit B
Box Jump to tire 6 reps
Split Jumps 6 reps
Lateral Jump 18" 6 reps
Lunge 70lb sandbag 20 yards
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit C
Off-Set Banded Pushups Blue IW band 20 reps per side
Tug of War Pull-in sled+120lbs 10 yards up slight incline
Fisted Pushup 40 reps, 30, 20, 20 (struggling today)
Dips 6 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Cut rest back to 60 sec today, still felt pretty good!!!

One Leg Box Squats 52lbs 3 sets 3 reps
Glute Ham Raise 3 sets 3 reps
Cuban Press Mini Bands 3 set 12 reps
Int/Ext Rotation Mini Bands 3 sets 12 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
One-arm one-leg Superman - 15 sec per side
Superman - 15 sec

Did around 15 mins yoga before work

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Aug 25, 2010 10:37 pm

8/24/10 Tuesday

Light Throwing Practice
20lb Sheaf x 10
45lb WFD x 5
22lb Hammer 5 sets of 5 swings (no release)

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Aug 25, 2010 11:30 pm

8/25/10 Wednesday
BW = 191lbs
I have cut out most carbs after 3 p.m. and managed to maintain weight and my conditioning is the best it has been in a long time. No energy crashes at work during the night either! After 20+ years of training I might be starting to get the hang of this!

Circuit A
Split Jerk 70lb sandbag 6 reps
Split Jump 6 reps
Tire Flip 6 reps
Spider Lunge 10 yards
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit B
One-arm floor press 52lb kbell 6 reps per side
Donkey Kick 6 reps
Turn roll & floor press 70lb sandbag 6 reps
Kips(half ass) 6 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit C
Overhead Lunge 52lb kbell 20 yards (Used one bell and switched hands every set)
Tug of War Pull-in sled+121lbs 10 yards
Spider Lunge 10 yards
Pull-ups 3 reps using towel
^ Repeat Circuit 4 times - 60 sec rest between sets

Banded Ham Push Down Blue IW band 3 sets 3 reps
Bulgarian Squats 52lb kbell 3 set 3 reps
Cuban Press 2 10lb dbells

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Russian Twist 10lb mball 1 set 10 reps
Torso Twist 1 set 6 reps
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
Superman - 15 sec per side

Yoga=20 mins or so

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Aug 26, 2010 8:13 pm

8/26/10 Thursday

Some light throwing

45lb wfd x 5
22lb hammer swings 5 x 3

Tried the stacked KB press I read about in Mahler's journal with 2 35's in one hand, me like a lot!
Only done a couple just to test drive it.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Aug 27, 2010 11:26 pm

8/27/10 Friday
Had to do this one in the evening due to work, hard to get motivated.

Circuit A
Tire Flip 6 reps
Bear Crawl 10 yards
Split Jumps 6 reps
Spider Lunge 10 yards
^ Repeat Circuit 4 times - 60 sec rest between sets

Off to the park...
Circuit B
Box Jump 32" 6 reps(to top of picnic table)
Depth Jump same as above 6 reps
Split Jumps 6 reps
Lunge BW only 20 yards, went for speed and long strides. Almost like shooting a single leg, but not letting knees hit the ground.
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit C
Off Set Banded Pushups Blue IW band 20 reps per side
Monkey Bar Walks 124lbs
Fisted Pushups 40 reps, 25, 25, 25 Reps are going down instead of up! (Overuse, burnout, extra 2" that is on my chest now filling up with blood?)
Banded body Extension 6 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

One Leg Box Squats 70lb kbell 3 sets 3 reps
Glute Ham Raise BW 3 sets 3 reps
Cuban Press 2 10's 3 sets 12 reps

Drove home (10 mins) and hit my 2nd wind, so...
Stacked KB one-arm swing 2 35's 1 set 5 per side ( Why didn't I start these years ago?)
Two hand swing 52lb bell 25 reps

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Aug 30, 2010 6:03 pm

8/29/10 Sunday
Decided to load up the sandbag some more. Weighed it before and turns out it was 82lbs instead of 70. Who knew sand gets heavier when wet. #-o Loaded it up to 110lbs, lunges will be fun now!


8/30/10 Monday

Circuit A
Snatch 70lb kbell 4 reps
Split Jump 4 reps
Tire Flip 4 reps
Split Jump 4 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit B
One leg box jumps 18" 4 reps per leg
Split Jumps 4 reps
Lateral Jump 18" 4 reps
Lunge 110lb sandbag 10 yards
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit C
Off-set Banded Pushups Blue IW band 20 reps per side
Tug of War Pull-in sled+135lbs 10 yards
Dips BW 6 reps
One Arm Rows 70lb kbell 4 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

One Leg Box Squats 70lbs 3 sets 3 reps
Cuban Press 2 5's 3 set 12 reps
Int/Ext Rotation 2 5's 3 sets 12 reps

Challenge Circuit (Bodybuilder Killa) 1 set w/80lbs Barbell, Goal=100 reps in 100 secs (from Martin Rooney)
10 Chins
10 Dips
10 Curls
10 Military Presses
10 High Pulls
Only got 1 set done in 1:40

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
Superman - 15 sec per side

15 mins of Yoga
Last edited by Marcus on Tue Aug 31, 2010 4:38 pm, edited 1 time in total.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Tue Aug 31, 2010 4:36 pm

8/31/10 Tuesday

Throwing Practice
22lb Hammer 5 sets of 5 rotations
45lb WFD x 5
56lb WFD x 3

Stacked One Arm KB Swing w/ 2 35's 1 set 5 reps per side

Challenge Circuit - Full Body using pair of 35lb kbells Goal=100 reps in 100 secs (from Martin Rooney)
Push Ups x 20
Stiff-Leg Deadlift x 20
Military Press x 20
Squat x 20
Row x 20
Finished in 90 secs

Foam Roller
Light Stretching

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Sep 01, 2010 5:19 pm

9/01/10 Wednesday
Love/Hate this one

Circuit A
Split Jerk 110lb sandbag 6 reps (tough, hard to get a handhold)
Split Jumps 4 reps
Spider Lunge 10 yards
Kips (not reallly) 6 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit B
Barbell Squats 220lbs 6 reps
Split Jump 6 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Circuit C
Scoop Throw Forward 20lb sheaf bag 6 reps
Box Jump 18" (front porch) 6 reps
Depth Jump 18" 6 reps
Barrier Jump 30" 6 reps
Body Carry 110lb sandbag 40 yards (the zipper busted on 3rd set, so did BW lunge 40 yards last set. Zipper on sandbag, not pants)
Bear Crawl 10 yards
Spider Lunge 10 yards
Pull-ups towel grip 3 reps
^ Repeat Circuit 4 times - 60 sec rest between sets

Bulgarian Squat 2 35lb kbells 3 sets 3 reps
Cuban Press Mini Bands 3 set 12 reps
Int/Ext Rotation Mini Bands 3 sets 12 reps

Core work
Table-30 sec
Arch-15 sec
Bridge-15 sec
Repeat x 2
Torso Twist 6 reps
Russian Twist 10lb ball 10 reps
Plank - 30 sec
Side Plank - 30 sec per side
Horse Pose - 15 sec per side
Superman - 15 sec per side

I have one week left on this program, but I think it is time to move on. I have made great gains in overall conditioning and packed on some size, but the 2 hour sessions really wear you down after awhile in the heat/humidity.
I was looking back through my old notebook that has stuff I've done from 8-10 years ago, not long after I first started lifting. Lots of old school bodybuilding splits, Poliquin's GVT, a basic powerlifting routine, body for life, Vergsten's Core Performance, Maxwell's KB routines from the Cruel & Unusual VHS, etc, etc, etc. Will have to sit down and piece something together soon.

Oh yeah, 20 mins of yoga.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Sep 06, 2010 5:49 pm

9/02/10 Thursday

Challenge Circuit (Bodybuilder Killa) 1 set w/80lbs Barbell, (from Martin Rooney)
10 Chins
10 Dips
10 Curls
10 Military Presses
10 High Pulls
Did Two Sets 1st=1:30
2nd=1:40

22lb Hammer Swings 5 x 5 swings

9/03/10 - 9/05/10

Spent a few days in Myrtle Beach doing a lot of nothing.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Sep 08, 2010 12:33 pm

9/07/10 Tuesday
Throwing
22lb Hammer 3 sets 5 swings
45lb wfd x 3

Going to start a new program, probably Monday. Will have to test max to determine proper % to use. Will be a 4 day upper/lower body split with some kbell and weighted GPP work as bookends.

To get the rust and sand out the joints did parts of new program with light weight:
Kbell=52lb bell
Two-Hand Swing 2 sets 15 reps
Snatch 2 sets 5 reps
One-Hand Swing 1 set 15 reps

Squats pair of 52's 2 sets 6 reps
Jump Shrugs pair of 70's 2 sets 6 reps
Towel Pull-ups 2 sets 8 reps

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Sep 20, 2010 1:46 pm

WTF!?! IGX is now blocked at work, so I'll have to get the manual out and learn how to use the PC at home...

9/11/10
Throwing
22lb hammer - 5 x 5
20lb sheaf x 15
45lb WFD x 5
45lb WOB x 5
56lb WFD x 5
56lb WOB x 3

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Sep 20, 2010 2:08 pm

9/13/10 Monday
BW=192lbs New program - 4 day split

All the below done with 20lb X-vest except ab work

Kbell Work=70lbs
2 hand swings 2 sets 15 reps
Snatch 5 reps
1 hand swings 15 reps

Snatch (hang) 120lbs 4 sets 6 reps
Squats 180lbs 4 sets 6 reps
Jump Shrug 220lbs 4 sets 6 reps

Chins 3 sets 8,6,5 reps
Glute Ham Raise 3 set 5 reps ( I use the lat pulldown, with my back to it and hooking my ankles under the pads and knees on the seat. Lower myself to a bench then back up. Works great)
Good Morning 180lbs 3 sets 5 reps

Farmers Walk - 2 70lbs bells
As many 40yd sets as possible in 5 mins = 6 sets

Abs
Leg Raises-pike 6 reps
Leg Raises-tuck 6 reps

Yoga - 20 mins

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Sep 20, 2010 5:54 pm

9/14/10 Tuesday

Kb Work=70lb bell
2 hand swings 10 reps

Bench Press 160lbs 4 sets 6 reps
Incline Press 50lb dbells 4 sets 6 reps
Military Press (heels together) 40lb dbells 4 sets 6 reps

Side Press 25lb dbell 2 sets 12 reps
Rope Pull Mini Band 3 sets 12 reps
Cuban Press Mini Band 3 sets 12 reps
Plate Raises 20lbs 3 sets 7 reps

Sled Drag sled+110lbs forward and backard pulling = 5 mins no rest

Ab Circuit 2 sets

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Re: Training Journal pt 2

Post by Marcus » Tue Sep 21, 2010 4:04 pm

9/16/10 Thursday

Kbell Work=70lb bell
2 hand swings 15 reps
Cleans 5 reps
1 hand swings 15 reps

All the below done with 20lb vest
Power Clean+Front Squat 140lbs 5 sets 6 reps
Split Jumps 5 sets 6 reps

Bent Row 180lbs 4 sets 8 reps
Glute Ham Raise 4 sets 5 reps

Wheelbarrow Walk 100lbs 6 mins no rest

Abs
Leg Raise-pike 6 reps
Leg Raise-tuck 6 reps

Yoga-15mins



9/17/10 Friday

Kbell Work=70lbs
2 hand swings 10 reps

Bench Press 190lbs 5 sets 6 reps
Push Press 120lbs 5 sets 6 reps

TGU 25lbs 5 reps
Bradford Press 80lbs 3 sets 12 reps
Cuban Press 10lbs 3 sets 12 reps

Sled Push-arms straight sled+65lbs 6 mins down slight incline and back up

yoga-20 mins

Marcus
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Re: Training Journal pt 2

Post by Marcus » Tue Sep 21, 2010 4:10 pm

9/20/10 Monday
Green Hill Highland Games this weekend and Radford Games next weekend, will adjust training and taper as needed

Everything done with 20lb vest
Kbell Work=70lbs
2 hand swings 2 sets 15 reps
Snatch 2 sets 5 reps
1 hand Swings 15 reps

Power Clean 140lbs 4 sets 6 reps
Squats 180lbs 4 sets 6 reps
Clean Pull 180lbs 4 sets 6 reps

Chins 3 sets 8,5,6 reps
Glute Ham Raise 3 sets 5 reps
Good Morning 180lbs 3 set 5 reps

Abs
Leg Raise-pike 6 reps
Leg Raise-tuck 6 reps

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