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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Re: Accumulation

Post by Lewis Medlock » Tue Jun 04, 2013 4:32 pm

6/3/13
fooled around with farmers, kbs and grip

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Wed Jun 05, 2013 4:45 pm

6/4/13
tank deck workout

Wrist rollers and wrist roll holds. After seeing the the thread on the training forum, I am not sure what climber curls are, but it got me to bust out my forearm bar. My forearms are on fire today.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Thu Jun 06, 2013 5:05 pm

6/5/13
fooled around with keg press and kbs

No wrestling this week because of exams. the guys at work think that is super funny.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Fri Jun 07, 2013 4:31 pm

6/6/13
tank deck workout 2:00 on :30off

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Thu Jun 13, 2013 4:37 pm

6/9/13
tank deck workout 2:00 on :30 off 9 times

6/11/13
wrestling
wrestled a new heavy weight kid. I am thinking he had about 50lbs on me, if it was not for my strength I would not be able express my technic.

6/12/13
stone carries across the park I am thinking it took about 20 pics for a round trip. I just did it one time. Then I did about 8 pics and drops.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Thu Jun 13, 2013 6:50 pm

The tourament I am going to do is a part of the Va Commonwealth Games, I thought it would be at the sametime as the other sports in July. As it turns out it is not till November. I think because of camps touraments are done till the fall. If one that is just a drive comes up before Nov I will do it. I was going to wrestle 197, but it being a few months away I might go 184. Just have to wait and see.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Fri Jun 14, 2013 8:00 pm

6/13/13
wrestling

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Mon Jun 17, 2013 8:20 pm

6/15/13
fooled around with kbs, rings and grip

6/16/13
Ropes sprints for :20 into jump rope sprint :20 rest :40. 10 times this killed me.

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zak-zombie
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Re: Accumulation

Post by zak-zombie » Wed Jun 19, 2013 5:35 am

Hey Lewis, when you say fooled around with kb's what is it that you do? Just curious, sorry if its been asked before, tia

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Thu Jun 20, 2013 4:58 pm

Just me being lazy. Ask anything you want. Thanks for reading my log. I just free style with kbs, for the most part. I do not keep track of the sets or reps. I start with swings then go to cleans then snatches. From there I just pick something out of the first kb book, or some kind of kb squat, put in some ring work, peg board, ghr anything I think would be fun that day. I fool around with the kbs for about 1 hour to 1 hour and 1/2. For about the last 5 weeks since my sister and nephews moved out it has been a lot of hour and 1/2 training. I have been working clean and press ladders in as well.

6/18/13
wrestling
We did some great drills, I like the new guy who is showing us stuff a lot. walking though a drill a kid gave me a black eye.

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zak-zombie
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Re: Accumulation

Post by zak-zombie » Thu Jun 20, 2013 5:26 pm

Lewis Medlock wrote:Just me being lazy. Ask anything you want. Thanks for reading my log. I just free style with kbs, for the most part. I do not keep track of the sets or reps. I start with swings then go to cleans then snatches. From there I just pick something out of the first kb book, or some kind of kb squat, put in some ring work, peg board, ghr anything I think would be fun that day. I fool around with the kbs for about 1 hour to 1 hour and 1/2. For about the last 5 weeks since my sister and nephews moved out it has been a lot of hour and 1/2 training. I have been working clean and press ladders in as well.

6/18/13
wrestling
We did some great drills, I like the new guy who is showing us stuff a lot. walking though a drill a kid gave me a black eye.
Thanks for info, kind of similar to what I've been doing lately, a lot more fun and interesting than a routine, seeming to be getting better results as well. Maybe how they should be used?!

Wrestling is tough especially as an adult, still good fun though. Keep up the good work!

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Fri Jun 21, 2013 4:40 pm

zak-zombie wrote:
Lewis Medlock wrote:Just me being lazy. Ask anything you want. Thanks for reading my log. I just free style with kbs, for the most part. I do not keep track of the sets or reps. I start with swings then go to cleans then snatches. From there I just pick something out of the first kb book, or some kind of kb squat, put in some ring work, peg board, ghr anything I think would be fun that day. I fool around with the kbs for about 1 hour to 1 hour and 1/2. For about the last 5 weeks since my sister and nephews moved out it has been a lot of hour and 1/2 training. I have been working clean and press ladders in as well.

6/18/13
wrestling
We did some great drills, I like the new guy who is showing us stuff a lot. walking though a drill a kid gave me a black eye.
Thanks for info, kind of similar to what I've been doing lately, a lot more fun and interesting than a routine, seeming to be getting better results as well. Maybe how they should be used?!

Wrestling is tough especially as an adult, still good fun though. Keep up the good work!
Thanks and thanks for reading.

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

Re: Accumulation

Post by Lewis Medlock » Fri Jun 21, 2013 4:43 pm

6/20/13
wrestling
we did a quick warm up then went right into live, it was a lot of fun. They are going to a camp next week so no wrestling, for me.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Wed Jun 26, 2013 4:46 pm

6/22/13
float fishing on the James river all day it was great. With all the rain it was running fast, no one to go with so I had to paddle, pull and swim my kayak up river.

6/23/13
fooled around with kbs

6/24/13
rope sprints for :20 into jump rope sprints for :20 rest :40. I got 7 times then almost threw up so I stopped.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Fri Jun 28, 2013 4:38 pm

6/26/13
Tank deck workout 2:30 on :30 off 9 times

6/27/13
carried 175lb stone across the park and back

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Bobby
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Re: Accumulation

Post by Bobby » Fri Jun 28, 2013 5:00 pm

Don`t know if I understan what the tank workout is,could you go through it for me?
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Mon Jul 01, 2013 5:06 pm

Bobby wrote:Don`t know if I understan what the tank workout is,could you go through it for me?
Sorry-I need to work on my wind so I would like to run but I can not with my Achilles. I can skip rope not sure why. I did a med on the Harlan county, there was no where to run. So this is the workout I did on the tank deck. i kind of took it from the quarter deck from boot camp. No running in place, but jump rope every time I miss I drop down and do push ups, leg lifts, mountan climb, wheel that was then now I added pull ups and ring rows. It is a sprint

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Wed Jul 03, 2013 5:00 pm

6/29/13
pulled, paddled and swam up river. float fished down. was on the river for about 5 hours.

6/30/13
Worked the punching bag for 1:20 on :30 off 8 rounds
kb cleans - 88lbs not sure how many reps or sets it was a bunch

7/1/13
not sure of sets or reps
kb swing two hand - 88lbs
kb clean - 88lbs
double kb clean and press - 70,53 53,70
forearm bar curl - 35lbs
forearm extensor wrist curl - 10lbs
dips - bw

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Wed Jul 03, 2013 7:46 pm

7/2/13
wrestling

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Mon Jul 08, 2013 5:01 pm

7/4/12
rode bike to the gym

punching bag 1:30 on :30 off
10 rounds

kb two hand swings - 115lbs not sure of sets and rep

rode bike home

7/6/12
rode bike to the gym

not sure of sets or reps I would do a bunch at one weight then drop down and do a bunch
kb two hand swings - 115lbs
kb cleans no swing - 115lbs dropped down to the 88
kb clean and press no swing - 88lbs dropped down to the 70lbs
kb snatches no swing - 88lbs dropped down to the 70lbs
kb bu cleans and presses - 70lbs

rode bike home

7/7/12
stone pics 175lbs I got about 35reps

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Wed Jul 10, 2013 5:14 pm

7/10/13
wrestling This was a hard one, quick warm and then live for the rest of the time. 2 groups one one the mat the other off. If you did not score you stayed on the mat with the next group, then stayed on with your regular group.
no wrestling thursday they are going to a baseball game as a team and next week they are going to camp.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Tue Jul 16, 2013 4:55 pm

7/13/13
rode bike to the gym
work in groups of two but to much time to be a super set, not sure of the reps or sets

ring rows - bw
keg clean and press - not sure of the weight

db one arm flat bench - 70lbs
fore arm bare extensor wrist curl - 15lbs

kb front squat - 70,53 53,70
ring dips - bw

little big horn - 110 115 120 miss at 125 I am not very happy with that

rode bike home

7/14/13
cb wu
kb two hand swing - 88lbs
kb clean no swing - 88lbs I did a bunch

hardy hand shake ladders
80lbs 1rep 2reps 3reps
same
same
same
same
same

7/15/13
sand bag not sure of the weight I did all kinds of junk with it for 1 minute then rested for :30 I did 9sets of that

kb swings - 115
ring push ups - bw
kb bu clean and press - 53lbs for a few then up to 70lbs for 10reps or so then back down to 53lbs for a bunch I fooled around with bu pressing 30 minutes or so.

Lewis Medlock
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Re: Accumulation

Post by Lewis Medlock » Tue Jul 23, 2013 4:50 pm

7/16/13
rope sprints for :20 into jump rope sprints for :20 rest :40. 10 sets

rope sprints :20on :20off 5 sets

punching bag 1:30on :30off

wrist rollers and holds 75lbs 5sets

7/18/13
went fishing pulled, paddled and swam up river. The river was up so it made for a good work out. float fished down. was on the river for about 8 hours.

7/19/13
Did a quick kb workout only about 20 minutes swings and cleans. fishing again pulled, paddled and swam up river. float fished down. was on the river about 8 hours

7/20/13
pulled, paddled and swam up river. float fished down. was on the river for about 5 hours

7/21/13

punching bag 1:30on :30off 8sets
rope sprints 20on 20off 9sets
kb two hand swing - 115 lbs
kb cleans - 88lbs
kb goblet squats - 88lbs
fore arm bar extensor wrist curl - 15lbs

7/22/13
A quick kb work out swings and cleans

Lewis Medlock
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Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Mon Jul 29, 2013 4:16 pm

7/23/13
I went wrestling but no wrestling, they needed a brake from all the wrestling they have done at the camps. I do not think they are starting back till the end of august. They gave me 1/2 my payment back for July, I do not think a gym has ever given me back any cash. I thought that was very cool of them. I went home and did stone pics.

7/25/13

zerchers
135lbs 2sets 5reps 185lbs 3sets 3reps

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

thick bar press out of rack
130lbs 1set 3reps 150lbs 3sets 3reps

rope sprints :20on :20off
6sets

7/26/13
Quick kb work out 53lbs tk getups
went fishing pulled, paddled and swam up river. fished back down was on the river for about 7 hours

7/27/13
wade fished with my nephews on the roanoke river. The river was up and muddy and sucked

7/28/13

rode bike to gym

thick bar dl
280lbs 2sets 3reps 330lbs 3sets 3reps

ghr
bw 5sets 5reps

med ball chest throws
40lbs 7sets 3reps

ring rows
bw 5sets 5reps

med ball over head throws
40lbs 5sets 3reps

kb cleans - 88lbs

punching bag 1:20on :20off
6sets

rope sprint :20on :20off
6sets

rode bike home

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

Re: Accumulation

Post by Lewis Medlock » Tue Jul 30, 2013 4:46 pm

7/29/13
cb warm up

I need to work on my wind, I would like to run but I can not with my Achilles. I can skip rope not sure why. I did a med on the Harlan county, there was no where to run. So this is the workout I did on the tank deck. i kind of took it from the quarter deck from boot camp. No running in place, but jump rope every time I miss I drop down and do push ups, leg lifts, mountan climb, wheel that was then now I added pull ups and ring rows. It is a sprint. I call it the tank deck workout

tank deck work out 2:00on :20off 10sets

Hardy hand shake ladders
70lbs 1set 1rep 70lbs 1set 2reps 70lbs 1set 3reps
same
same
same

hardy hand shake holds
70lbs 3sets

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