Accumulation

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

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Lewis Medlock
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Posts: 396
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Accumulation

Post by Lewis Medlock » Tue Sep 18, 2012 4:47 pm

I am 5'10", about 205lbs and 42. I throw a few HGs a year, I suck, have one coming up on 9/29. I am getting over achilles tendinitis. I think it came from super long strides with a push sled. For the last 8 months or so I have been doing a bunch of stretching, I will not be logging that.

9/17/12

high bar barbell squat collars = 12lbs
147lbs 1set 3reps 247lbs 3sets 3reps

farmers walk with turn
117lbs 1set 3reps

6' exercise bar high pulls ( I used exercise bar because, the other day I was looking through the first book I got on lifting. I was about 14 or so when I got it. So I was feeling nastalgic)
125lbs 5sets 3reps

ring push ups
bw 5sets 5reps

ghr
bw 8sets 5reps

fooled around with grip

shadow33
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Posts: 358
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Re: Accumulation

Post by shadow33 » Tue Sep 18, 2012 5:50 pm

Glad you joined. Looking forward to following your log.
Dan Martin wrote:Also, what's the rush? You took your sweet time getting where you're are now. It's going to take as long and probably longer to get where you need to be. Pack a lunch.

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Wed Sep 19, 2012 8:43 pm

Thanks

9/18/12
threw sheaf, med balls, did some sandbag winds and foot work.

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Thu Sep 20, 2012 4:35 pm

9/19/12

barbell dl
247lbs 1set 3reps 342lbs 3sets 3reps

over head kb carrys
70,53lbs 2trips 53,70lbs 2trips

kb swing two hand
115lbs 5sets 3reps

fooled around with kb bu clean and press

Abandoned by Wolves
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Re: Accumulation

Post by Abandoned by Wolves » Fri Sep 21, 2012 4:02 am

Welcome to the IG training logs. This place keeps me honest and consistent like nothing else, hope it helps you.
"I also think training like a Navy S.E.A.L. is stupid for the average person. I would say PT like an infantry unit, run, body weight stuff, hump a little, a little weights and enjoy life if you are not training for specifics." -tough old man

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Dunn
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Location: Columbus, GA

Re: Accumulation

Post by Dunn » Fri Sep 21, 2012 4:08 am

Nice to see you again. Good work.

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Fri Sep 21, 2012 4:32 pm

Thanks I look forward to keeping my log here.

Thanks Dunn

9/21/12

sheaf throws - 13throws

threw med balls
40lbs - 72throws
30lbs - 15 throws

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Mon Sep 24, 2012 4:40 pm

9/22/12
threw Lw and shot

9/23/12

medley
Kb over head walk - 70,53lbs ( my training partner pushed the sled. my achilles keep me from that)
sledge hammer strikes - 20lbs 24reps ( she used the back end of a 5lbs wood splitter )
kb goblet squat - 88lbs 8reps ( not sure what weight she used )
wheel roll outs - bw 8reps

then we did some kb pressing and I fooled around with grip

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Tue Sep 25, 2012 4:29 pm

9/24/12
threw med balls
40lbs - 51throws
30lbs - 35throws

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Wed Sep 26, 2012 4:48 pm

9/25/12
fooled around with kbs, did not keep track of sets or reps just did what felt good.

Have a new book coming can not wait. Thrown Free about wolfgang Schmidt. It is supposed to go into his training.

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Mon Oct 01, 2012 4:50 pm

9/29/12
Threw my last games of the year as a Master. I had some good throws for me.

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Tue Oct 02, 2012 4:51 pm

10/1/12

barbell highbar squat
147lbs 1set 3reps 247lbs 3sets 3reps

hypers
bw8 sets 5reps

farmers with turn
122lbs 3trips

high pulls 6' exercise bar
125lbs 5sets 3reps

explosive push up circle
1 counterclockwise 1 clockwise

Next week I am going to go back in time (for the next 3 to 4 weeks anyway) and do the first real workout that I ever lifted. It is out of the book Contemporary Weight Training by Jim Murray.
It has some running in it, but I am going to throw, odd lifts or kbs in place of that.
21HkarmigsL__SL500_AA300_.jpg
21HkarmigsL__SL500_AA300_.jpg (8.64 KiB) Viewed 10837 times

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Wed Oct 03, 2012 4:33 pm

10/2/12
fooled around with stone pics and carrys, tire flips

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Thu Oct 04, 2012 4:44 pm

10/3/12
threw med balls
40lbs-82throws
30lbs-9throws

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Fri Oct 05, 2012 4:39 pm

10/4/12

barbell dl
247lbs 1set 3reps 342lbs 3sets 3reps

lifeline power wheel down the whare house

ghr
bw 9sets 5reps

kb clean no swing
88lbs 5sets 3reps

dips
bw 5sets 5reps

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Tue Oct 09, 2012 4:48 pm

10/8/12
started the "power, strength workout", from the book Contemporary Weight Training. I did not get to the last 3 exercise they were db rows, db curls and db press 2 to 3 sets 8 to 10 reps

what I did do, I used weight that left room for me to move up over the next few weeks
warm up light barbell dl
257lbs 2set 10reps

sit ups
bw 1set 20reps

hang clean 6' exercise bar it does not revolve
125lbs 1set 5reps 140lbs 1set 5reps 150lbs 1set 3reps 160lbs 1set 3reps 175lbs 1set 2reps 185lbs 1set 1rep 195lbs 1set 1rep

barbell bench
135lbs 1set 5reps 155lbs 1set 5reps 185lbs 1set 5reps 190lbs 1set 3reps 190lbs 1set 3reps 195lbs 1set 2reps 195lbs 1set 2reps 225lbs 1set 1rep

barbell squat
147lbs 1set 5reps 197lbs 3sets 5reps 237lbs 2sets 3reps 257lbs 1set 1rep 267lbs 1set 1rep

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Wed Oct 10, 2012 4:37 pm

10/9/12
fooled around with stone pics and carrys, rope climbs, ghr, kb clean and press, grip and punching bag

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Thu Oct 11, 2012 4:50 pm

10/10/12
threw med balls
40lbs - 77throws
30lbs - 20throws

fooled around with the punching bag

Thrown free turned out to bo just ok. It did not talk about his training at all. The other books I have read about throws had kind of an over veiw of what they did, this one did not even have that. one Thing that was interesting, he had the wr when EG told him he was done throwing. After over a year in jail, when he got out they let him coach, so wile he was coaching he got to train some. I got that it was 2 to 4 hours a day. After he got out of East Germany it took him about 2 years of training full time not sure how much that was to get back into top shape. Its just funny to me as an every day guy what I think of as top shape and what is true top shape. Think about that 2 to 4 hours a day 5 to 6 days a week when he was coaching in EG and when he got to the West and started training full time it still took him about 2 years to get back to world class thrower.

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Fri Oct 12, 2012 4:43 pm

10/11/12

barbell dl wu
257lbs 1set 10 reps 277lbs 1set 8reps

sit ups
bw 1set 20reps

hang clean 6' exercise bar
125lbs 1set 5reps 145lbs 1set 5reps 155lbs 1set 3reps 165lbs 1set 3reps 175lbs 1set 2reps 185lbs 1set 1rep 195lbs 1set 1rep

barbell bench
135lbs 1set 5reps 160lbs 1set 5reps 190lbs 1set 5reps 195lbs 2sets 3reps 200lbs 2sets 2reps 230lbs 1set 1rep

barbell squat
147lbs 1set 5reps 197lbs 1set 5reps 207lbs 2sets 5reps 237lbs 1set 3reps 242lbs 1set 3reps 262lbs 1set 1rep 272lbs 1set 1rep

db row
70lbs 1set 10reps 70lbs 1set 8reps

db hammer curl
60lbs 1set 8reps 60lbs 1set 4reps

dp press
60lbs 1set 3reps 60lbs 1set 1rep I had nothing left

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Mon Oct 15, 2012 5:04 pm

11/13/12
Took my 13 year old nephew up in the hills squirrel hunting. It was a slow 4 or 5 mile walk up over rocks and bush (no trail). At the top their is a trail I thought we did about 2 miles on it. I know now it was more. We came up on an angle I thought I could cut some of the walk out coming back by cutting the angle, so I did what turned out to be some 1/2 ass ciphering. As we came down we were to far to the right and came down the wrong finger. Most of the time when I go in I get to the top by going in more ne this time I went nw for something new. A good way down some power lines cut across and they go over where I was parked. From there I could look across to where I wanted to be. There was no way for us to get across, so we just kept going the way we were going it took us way over. Hit a dirt road then the hard top at the bottom. we did about 4 miles into town. Called my sister from the 7-11. She dropped me off back at the bottom of the dirt road where I was parked and I walked back up. I did a lot of walking saturday. Good thing is my nephew thought it was great.

never laugh at a fat guy turning his kayak over, outdoor karma will get you.

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Wed Oct 17, 2012 4:46 pm

10/15/12
threw med balls
40lbs - 66throws
30lbs - 12throws

10/16/12

barbell dl wu
257lbs 1set 8reps 287lbs 1set 8reps

sit ups
bw 20reps

hang cleans 6' exercise bar
125lbs 1set 5reps 150lbs 1set 5reps 160lbs 1set 3reps 170lbs 1set 3reps 180lbs 1set 2reps 190lbs 1set 1rep 200lbs 1set 1rep

bench
135lbs 1set 5reps 165lbs 1set 5reps 195lbs 1set 5reps 200lbs 2set 3reps 205lbs 2set 2reps 235lbs 1set 1rep

high bar squat
147lbs 1set 5reps 207lbs 1set 5reps 212lbs 2set 5reps 242lbs 1set 3reps 247lbs 1set 3reps 272lbs 1set 1rep 277lbs 1set 1rep

db row
70lbs 2sets 8reps

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Fri Oct 19, 2012 4:36 pm

10/18/12
fooled around with kbs, peg board and dips

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Mon Oct 22, 2012 5:01 pm

10/20/12

barbell dl wu
257lbs 1set 10reps 287lbs 1set 8reps

sit ups
bw 1set 20reps

hang cleans 6' exercise bar
125lbs 1set 5reps 155lbs 1set 5reps 165lbs 1set 3reps 175lbs 1set 3reps 185lbs 1set 2reps 195lbs 1set 1rep 205lbs 1set 1rep

bench
135lbs 1set 5reps 170lbs 5sets 5reps 200lbs 1set 5reps 205lbs 2sets 3reps
210lbs 2sets 2reps 237 1/2lbs 1set 1rep

highbar squat
147lbs 1set 5reps 212lbs 1set 5reps 217lbs 2set 5reps 247lbs 1set 3reps 252lbs 1set 3reps 277lbs 1set 1 reps 282lbs 1set

wrist bar curl
25lbs 2sets 10reps

10/21/12
bw 204

medley done three times about three minutes rest between
explosive push ups 10reps
kb two hand swing 10reps
wheel 10reps
kb highpulls 10reps

Lewis Medlock
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Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Tue Oct 23, 2012 4:39 pm

10/22/12
Threw med balls
40lbs - 96throws

Lewis Medlock
Staff Sergeant
Posts: 396
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Thu Oct 25, 2012 4:38 pm

10/24/12

wu dl
257lbs 1set 10 reps 287lbs 10reps

sit ups
bw 20reps

hang snatch 6' exercise bar
125lbs 1set 5reps 160lbs 1set 5reps 170lbs 1set 3reps 180lbs 1set 2reps 190lbs 1set 2reps 200lbs 1set 1rep 210lbs 1set 1rep

bench press
135lbs 1set 5reps 175lbs 1set 5reps 200lbs 1set 5reps 210lbs 2sets 3reps 212 1/2lbs 2sets 2reps 242lbs 1set 1rep

barbell highbar squat
147lbs 1set 5reps 217lbs 1set 5reps 222lbs 2sets 4reps 252lbs 2sets 3reps 282lbs 1set 1rep 287lbs 1set 1rep

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