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 » Wed Sep 22, 2010 4:31 pm

9/21/10 Tuesday

KB Work=70lbs
2 hand swings 10 reps

DB Bench Press 50lbs 6 sets 4 reps
Push Jerk 120lbs 6 sets 4 reps

Side Press 10lbs 3 sets 12 reps
Rope Pulls Mini Bands 3 sets 12 reps
Cuban Press Mini Bands 3 sets 12 reps
Plate Raises 20lbs 3 sets 7 reps

Ab Circuit x 2



9/22/10 Wednesday

WD-40 Throwing Practice
Sheaf x 10
Hammer x 8
LWFD x 3
HWFD x 3
Shot x 3

Funny story - A fire truck (driven by a deputy) runs through a yard, crashes a SUV, hits the house and the local paper doesn't touch it. But, go out in public with a kilt on and get your picture in a local paper two years running.

grip junky
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Re: Training Journal pt 2

Post by grip junky » Wed Sep 22, 2010 4:53 pm

Are you ready for this weekend?

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Sep 23, 2010 1:51 pm

Yeah, feeling good and no injuries. Looking forward to it, see you there.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Sep 23, 2010 3:41 pm

9/23/10 Thursday

Some light stuff today, winding down for Sat

KB Work=70lbs
2 hand swings 2 sets 15 reps
Cleans 2 sets 5 reps
1 hand swings 15 reps

Bent Row 50lb kbs 4 sets 8 reps

Me hungry, must go grill flesh of cow and deer

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Sep 29, 2010 2:54 pm

9/25/10 Green Hill Highland Games

Great weather - Not sure of overall placement and all exact distances, will update when scores are posted. Set some new PR's in stone and 56 WFD for sure. Sheaf needs lots more drilling. Attempted 12' 6" in WOB but didn't get it...this time. Feeling good going into Radford Games this Sat.


9/27/10 Monday
BW=195 lbs

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

Power Clean (hang) 160lbs 4 set 6 reps
Squats 180lbs 4 sets 6 reps

Chins 3 sets 8 reps

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

Yoga=20 mins


9/28/10 Tuesday

KB Work=70lbs
2 hand swings 10 reps

Bench Press 180 lbs 6 sets 4 reps
Push Press 120lbs 6 sets 4 reps

Side Press 25lbs 3 sets 12 reps
Rope Pulls Red IW Band 3 sets 12 reps
Cuban Press Red IW Band 3 sets 12 reps
Plate Raises 50lbs 3 sets 5 reps

Ab Circuit x 2

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Sep 30, 2010 4:57 pm

9/29/10 Wednesday

Some light throwing to stay in the groove

Sheaf x 10 trying some new tweaks
LWFD x 3



9/30/10 Thursday

Fairly light training just to stay loose for this Sat games

KB Work=70lbs
2 hand swings 2 sets 15 reps
Cleans 2 sets 5 reps
1 hand swings 15 reps

Snatch (hang) 100lbs 2 sets 6 reps
Drop Snatch 100lbs 2 sets 6 reps Haven't done these in a while - The first set was spent just getting my timing down again
Snatch Pull 120lbs 2 sets 6 reps

Bent Rows 180lbs 3 sets 8 reps


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

Yoga = 15 mins

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Oct 08, 2010 8:35 pm

10/02/10 Saturday
Radford Highland Games - No PR's, great time and always learn something new.


10/4/10 Monday
No kb's this week. Will back off then start back with from the 52 and work to the 88

Snatch 120lbs 4 sets 6 reps
Squats 225lbs 4 sets 6 reps
Snatch Pull 160lbs 4 sets 6 reps

Chins BW 3 sets 8 reps
Glute Ham Raise 3 sets 5 reps

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

Yoga = 15 mins

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Oct 08, 2010 8:46 pm

10/5/10 Tuesday

Bench Press 200lbs 4 sets 6 reps
Incline Press 50lb db's 4 sets 6 reps
Military Press 40lb db's 4 sets 6 reps

Rope Pulls red band 3 sets 12 reps
Cuban Press red band 3 sets 12 reps
Plate Raises 50lb plate 3 sets 12 reps

Ab Circuit x 2



10/7/10 Thursday

Clean 120lbs 4 sets 6 reps
Lunges 120lbs 4 sets 6 reps
Jump Shrug 240lbs 4 sets 6 reps

Plate Rows w/four 50lb plates 3 sets 8 reps -
got these from Philipi, I think he used to train for stones with it. Put a 10lb plate on the floor for clearance and stack plates on top of it then grab the plates and start rowing. First time doing these but loved them and will work them in more

Glute Ham Raise 3 sets 5 reps

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

Yoga = 15 mins


10/8/10 Friday

Bench Press on swiss ball 52lb kbells 6 sets 4 reps
Push Press 52lb kbells 6 sets 4 reps

Side Press 20lbs 3 sets 12 reps
Bradford Press 36lb kbells 3 sets 12 reps
Cuban Press 10lbs 3 sets 12 reps

Ab Circuit x 2

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Oct 11, 2010 10:42 pm

10/11/10 Monday

Snatch (hang) 120,120,140,140 6 reps
Squats 220,220,260,260 6 reps
Jump Shrug 220lbs 4 sets 6 reps

Chins BW 3 sets 8 reps
Glute Ham Raise 3 sets 5 reps
Good Morning 180lbs 3 sets 5 reps

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

Farmers Walk
Pair of 70lb kbs = 5 mins Been too long on these. Had to rest way too much, 4arms were cryin

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Oct 11, 2010 11:22 pm

Thought this was a nice pic of Green Hill, hard to beat that view.
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Mickey O'neil
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Location: The Pale Blue Dot

Re: Training Journal pt 2

Post by Mickey O'neil » Tue Oct 12, 2010 1:14 am

Beautiful.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Tue Oct 12, 2010 10:33 pm

Thanks for reading Mick, your sig has some nice mountains as well.

10/12/10 Tuesday

Bench Press 200,200,200,210 6 reps each set
Incline DB Press 50lbs 4 sets 6 reps
Military Press(strict) 120lbs 4 sets 6 reps

Side Press 25lbs 3 sets 12 reps
Rope Pulls mini band 3 sets 12 reps
Cuban Press mini band 3 sets 12 reps
Plate Raises 50lbs 3 sets 5 reps

Ab Circuit x 2

Foam Roller & Yoga = 30 mins

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Oct 14, 2010 11:29 pm

10/14/10 Thursday

Deadlift 220x6, 270x3, 270x3, 310x2 Haven't done these in forever, my trick hip started feeling...tricky. So I quit while I was ahead.
Bent over Rows 220lbs 2 sets 8 reps
Inverted Row BW 2 sets 8 reps
Pull-ups BW 2 sets 5 reps

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

Will have to hit the roller and stretching hard later.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Oct 15, 2010 11:58 pm

10/15/10 Friday

Bench Press 200x6, 200x6, 220x6, 220x3, 240x1
Push Press 120lbs 5 sets 6 reps

Bradford Press 100lbs 3 sets 12 reps
Cuban Press Red IW band 3 sets 12 reps

Will be back on regular work schedule next week so maybe I will have more mojo than I did this week.

Marcus
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Re: Training Journal pt 2

Post by Marcus » Mon Oct 18, 2010 4:50 pm

10/18/10 Monday

Power Clean(hang) 170lbs 4 sets 6 reps
Squat 220lbs 4 sets 6 reps
Clean Pull 200lbs 4 sets 6 reps

Chin-ups BW 3 sets 8 reps
Good Mornings 180lbs 3 sets 5 reps

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

Yoga & contrast shower

Marcus
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Re: Training Journal pt 2

Post by Marcus » Tue Oct 19, 2010 4:26 pm

10/19/10 Tuesday

Double KB Swing pair of 52's 10 reps

Bench Press 220lbs 6 sets 4 reps
Push Press 50lb dbells (palms in grip) 6 sets 4 reps

Dips on LL jungle gym 3 sets 5 reps
Cuban Press 10lb dbells 3 sets 12 reps
Plate Raises 50lb 3 sets 5 reps

Ab Circuit x 2

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Oct 21, 2010 4:33 pm

10/21/10 Thursday

Snatch(hang) 120lbs 5 sets 6 reps
Lunges 120lbs 5 sets 6 reps

Bent over Rows 220lbs 4 sets 8 reps
High Pulls 120lbs 3 sets 8 reps
Pull-ups BW 8 reps
Zottman Curls 40lbs 8 reps

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

Marcus
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Re: Training Journal pt 2

Post by Marcus » Sat Oct 23, 2010 9:44 pm

10/23/10 Saturday - Was supposed to do this Friday

Two Hand Swing 52lb 10 reps

One arm bench Press on Stability Ball 70lb kbell 3 sets 3 reps per arm
Floor Press pair of 52lb kbells 5 sets 6 reps

Military Press(strict) pair of 52's 3 sets 10 reps
Push-ups 3 sets 20 reps

Marcus
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Re: Training Journal pt 2

Post by Marcus » Wed Oct 27, 2010 2:22 pm

10/25/10 Monday

Cleans 160x6, 160x6, 180x6, 180x6
Squats 220lbs 4 sets 6 reps
Jump Shrug 220x6, 220x6, 260x6, 280x6

Chins 3 sets 8 reps
Stiff Leg Deadlifts 120x8, 160x8, 180x8

One Arm DB Row 50lbs 20 reps per side

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

Some yoga and rolling.


10/26/10 Tuesday

Bench Press 220x4, 220x4, 240x2, 240x2, 250x2, 250x2
Superset each set with 8 pushups on LL jungle gym

Push Press 140lbs 6 sets 4 reps
Dips 8,6,6
Cuban Press Red IW band 3 sets 12 reps
Plate Raises 50lb plate 3 sets 5 reps
Calf Raises 120lbs 3 sets 12 reps

grip junky
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Re: Training Journal pt 2

Post by grip junky » Wed Oct 27, 2010 4:58 pm

Would you like a stone?

Marcus
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Re: Training Journal pt 2

Post by Marcus » Thu Oct 28, 2010 4:00 pm

grip junky wrote:Would you like a stone?
Why yes, yes I would!



10/28/10 Thursday

Snatch(hang) 120x2, 140x2, 140x2, 150x2
Front Squat 160lbs 4 sets 6 reps
Snatch Pull 180lbs 4 sets 6 reps

Bent over Rows 220lbs 3 sets 8 reps
Pull-ups 3 sets 5 reps

Towel DB rows (towel around handle) 50lb DB 10 reps per side

grip junky
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Re: Training Journal pt 2

Post by grip junky » Fri Oct 29, 2010 4:39 pm

Ok

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Nov 05, 2010 8:16 pm

11/01/10 Monday
Snatch(hang) 120x3, 140x2, 140x2, 150x2
Squats 240, 260, 260, 280 6 reps each
Snatch Pull 180, 200, 200, 220 6 reps each

Superset 3 sets 8 reps
Chins
Inverted Rows

Glute Ham Raise 3 sets 5 reps


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

Some yoga and rolling.




11/02/10 Tuesday

DB Bench Press 50lbs 4 sets 6 reps
Incline Press 160x6, 180x6, 180x6, 180x6
DB Military Press 40lbs 4 sets 6 reps

Rope Pull Red IW band 3 sets 12 reps
Cuban Press Red IW band 3 sets 12 reps
Plate Raises 50lbs 3 sets 8 reps

Marcus
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Re: Training Journal pt 2

Post by Marcus » Fri Nov 05, 2010 8:21 pm

11/04/10 Thursday

Hang Clean 160x6, 180x2, 200x2, 160x6

Superset 4 sets 6 reps
Lunge 50lb DB's
Split Jumps

Shrugs 320lbs 4 sets 4 reps

One arm Barbell Rows(load one end of bar) 100lbs 3 sets 8 reps

Superset 3 sets 5 reps
Glute Ham Raise
Hypers


11/05/10 Friday

Deadstart bench press (off pins set at 1/2 way point) 220, 260, 280, 280 2 reps each

Superset
Bench Press 200lbs 5 reps
Pushups 25 reps

Push Press 120x4, 140x4, 140x4
Ahnold DB press 40lbs 3 sets 8 reps

Pull-ups 3 sets 5 reps

Marcus
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Re: Training Journal pt 2

Post by Marcus » Tue Nov 09, 2010 3:16 pm

11/08/10 Monday

Snatch 120lbs 2 sets 6 reps
Squats 260x5, 280x5, 280x5, 220x8
Jump Shrug 320lbs 4 sets 3 reps

Superset 4 sets 5 reps
Hypers + Glute Ham Raise

Pull-ups +25lbs 8, 6, 5 reps

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