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
Joined: Mon Sep 10, 2012 8:11 pm

Re: Accumulation

Post by Lewis Medlock » Thu Aug 01, 2013 4:40 pm

7/31/13

tire flip
850lbs 10sets 10reps

zerchers
135lbs 1set 3reps 185lbs 1set 3reps 190lbs 2sets 3reps

thick bar presses out of rack
130lbs 1set 3reps 155lbs 2sets 3reps

kb swings
115lbs 5sets 5reps

rope sprints :21on :20off
5sets

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

Re: Accumulation

Post by Lewis Medlock » Mon Aug 05, 2013 4:47 pm

8/1/13

punching bag 2:00 on :30 off

rope sprints :21 on :20off

did a bunch of kb clean and presses - 70lbs
did a bunch of kb cleans - 88lbs

8/3/13
went wade fishing on the james with my oldest nephew. fished for about 3 1/2 hours

around a 40 minute kb workout
one hand swings - 53lbs
clean and press - 53lbs
snatches - 53lbs
bu clean and press - 53lbs

8/4/13

thick bar dl
280lbs 1set 3reps 335lbs 3sets 3reps

one arm db flat bench
70lbs 5sets 5reps

ring row
bw 5sets 5reps

ghr
bw 5sets 5reps

hypers
bw 5sets 5reps

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

Re: Accumulation

Post by Lewis Medlock » Tue Aug 06, 2013 4:58 pm

8/5/13
cb warm up 14lbs 13 minutes
my cbs are made out of a plastic fatbat, cement and rebar. I have 3 of them they go about 10lbs, 14lbs and 19lbs. I have never used them as pairs I use them one hand at a time I switch hands as I go. About 8 to 15 minutes is what i put in on them.

punching bag 2:00 on :20off
8sets

ropes sprints :22on :20off
8sets

kb one hand swing - 70lbs
In the past I did not like the one hand swing because it made the weight for height feel odd to me. Not throwing this year I gave them a try again, I am liking them a lot.

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

Re: Accumulation

Post by Lewis Medlock » Fri Aug 09, 2013 4:52 pm

8/6/13
fooled around with the 53lbs kb for about an hour. onehand swings, bu clean and press and snatches

8/7/13

kb two hand swing
115lbs 5sets 5reps

keg clean and press
133lbs 5sets 3reps

zerchers
135lbs 1set 3reps 185lbs 1set 3reps 197lbs 2sets 3reps

kb clean no swing - 88

fore arm bar extensor wrist curl - 12 1/2lbs

8/8/13
cb wu 14lbs :12

kb one hand swing - 70
ring push ups - bw
kb clean - 88lbs

hardy hand shake
71 1/4 1set 1rep 1set 2reps 1set 3reps
same- ------------------------------
same-------------------------------

I did not feel that great for the last two workouts.

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

Re: Accumulation

Post by Lewis Medlock » Tue Aug 20, 2013 4:59 pm

Lifting has been going good, the river has been great. I start back to wrestling on 9/4. I am going to pick up my log from yesterday

8/19/13

Deck of cards workout
diamonds - zerchers 135lbs (I did not do the last few cards, this onekilled me by the end)
hearts - sit ups bw
clubs - ring push up bw
spades - ghr bw

jacks = 11
queens = 12
kings = 13
aces = 14

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

Re: Accumulation

Post by Lewis Medlock » Wed Aug 21, 2013 4:48 pm

8/20/13
punching bag 2:00on :20off 8sets

rope sprints :20on, sled push 90lbs about :25on about :45off
9sets

my achilles has been doing better, so I thought I would give the sled a try. 90 was not much of a push, I did shoe goo sole leather to the runners so it makes it harder. 90 was a good place to start. my achilles feels ok today, so I am hoping to start to do more with the sled and that I can start to run some.

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

Re: Accumulation

Post by Lewis Medlock » Fri Aug 23, 2013 3:37 pm

8/22/13

tire flips
850lbs 5sets 2reps

sledge hammer strikes
20lbs 10sets 10reps

med ball throws
40lbs 10sets 5reps

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

Re: Accumulation

Post by Lewis Medlock » Tue Aug 27, 2013 4:38 pm

8/26/13
punching bag 2:00on into sled push for about :30 then :25 off. did 6 sets then the girl I train with came In got her started and went back to it for 6 more sets. My timer can only hold 2 times but has a 30 second warning so I knew when to start to push the sled. I fooled around with some grip after.

8/27/13
did a bunch of stone pics about 30 minutes worth. then did pics and holds. did 6 of them.

Lewis Medlock
Staff Sergeant
Posts: 396
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Re: Accumulation

Post by Lewis Medlock » Thu Aug 29, 2013 4:38 pm

8/28/13
frarmers dl
214lbs 1set 3reps 239lbs 1set 3reps 239lbs 2sets 2reps ( I was not happy with just getting the 2 reps. After the first set dropping back to 2 reps felt right)

sled push 2:00 on :20 off
110lbs 6sets

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

Re: Accumulation

Post by Lewis Medlock » Tue Sep 03, 2013 5:00 pm

8/29/13
kb clean and press - 88lbs did a bunch
kb clean and press - 70lbs did a bunch
kb one hand swing - 70lbs just a few sets

8/31/13
wade fished the roanoke river up river, floated back down in my tube. caught the biggest small mouth that I have caught in about 2 years. I used the marks on my rod to measure it and my marks only go to 20" it was an inch or three over that. It takes about 14 years for one to get that big and the part of the river I was fishing runs in the city. With all the run off from the roads I did not think one would live long enough to get that big. With all the fishing I do on the James and even the Shenandoah, I can not get over that I got him in Roanoke city on the Roanoke river. I use a light pole 4lbs line and a red and black bitsy tube. He made a few runs. if I was wading he would have pulled the hook out but being in the tube he pulled me down river. I do have pics but they are over 500kib so I can not post them here.

9/1/13
punching bag 2:30 on :20 off 10 sets

sled push 2:00 on :30 off 6 sets 110lbs of plates

rope sprints :15 on :20 off 6sets


9/2/13
paddled pulled my kayk up river (james River) and fished back down. Was on the river for about 8 hours. The fishing was ok.

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

Re: Accumulation

Post by Lewis Medlock » Fri Sep 06, 2013 4:48 pm

9/4/13
wrestling, I am very glad to be back at it

9/5/13
rope sprints :20on into jump rope sprints :20on :40 off
10 sets

kb two hand swing - 115lbs
kb clean no swing - 115lbs 88lbs 70lbs I did a bunch

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

Re: Accumulation

Post by Lewis Medlock » Tue Sep 10, 2013 4:40 pm

9/7/13

tire flip
850lbs 6sets 2reps

farmers dl
214lbs 1set 3reps 234lbs 3sets 3reps

sled push 2:00 on :30off
115lbs of plates 6sets

9/8/13

punching bag 2:25on :20off
8sets

fooled around wiht grip

kb over head carry
70lbs 3trips

wheel
bw 3sets 5reps

kb goblet squats
70lbs 3sets 5reps

ring push ups
bw 3sets 5reps

ring rows
bw 3sets 5reps

Blaidd Drwg
Lifetime IGer
Posts: 19089
Joined: Wed Nov 01, 2006 5:39 pm

Re: Accumulation

Post by Blaidd Drwg » Tue Sep 10, 2013 6:20 pm

Every time I read your workout starting with a tire flip, both my calves spasm..then I realize you touch a tire more than 3 times per year so you've got a leg up..
"He who knows only his own side of the case knows little of that." JS Mill

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

Re: Accumulation

Post by Lewis Medlock » Thu Sep 12, 2013 4:33 pm

Blaidd Drwg wrote:Every time I read your workout starting with a tire flip, both my calves spasm..then I realize you touch a tire more than 3 times per year so you've got a leg up..
My calves were done after the tire and the sled, that workout killed them. At the end of a work out that I have flipped the tire I always think I should be doing it at least one time a week or more. Thanks for reading my log, if you have any tips I would love to hear them.

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

Re: Accumulation

Post by Lewis Medlock » Thu Sep 12, 2013 4:38 pm

9/10/13
All live wrestling it was great

9/11/13
wrestling
drilled high crotch with different finishes.

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

Re: Accumulation

Post by Lewis Medlock » Wed Sep 18, 2013 4:40 pm

9/14/13
walking up and down the hillsfor about 4 hours squirrel hunting

9/15/13
punching bag on for 2:10 into sled push for :30 off for :30
12sets

sit ups not sure of the reps or sets did a bunch
ring rows same
kb swings two hand same

9/16/13

kb clean and press 70lbs did a bunch
kb clean no swing 115lbs dropped to 88 and the to 70 did a bunch

9/17/13
wrestling

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

Re: Accumulation

Post by Lewis Medlock » Thu Sep 19, 2013 4:48 pm

9/19/13
wrestling did some counter drills to two on one. then Went live for the rest of the time. I was trying to do new things and I got killed. I am thinking about how I want to do the moves and that is what got me to be the mop.

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

Re: Accumulation

Post by Lewis Medlock » Tue Sep 24, 2013 4:55 pm

9/20/13
sled push for 2:00 into rope sprints for about :30 rest :30

kb cleans - 88lbs
kb one hand swing - 53lbs

9/22/13
punching bag 2:30 into sled push for :30
8 sets

tire flip
850lbs 3sets 2reps
It was not a good tire day

rolling thounder I fixed it up so the rolling thounder was inside the tire and used a chain so the pull started at my feet
100lbs 1set 3reps 110lbs 1set 3reps 115lbs 2sets 1rep

punching bag 2:00on :20off
5sets

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

Re: Accumulation

Post by Lewis Medlock » Thu Sep 26, 2013 4:40 pm

9/25/13

ghr (I did them between sets)
bw 13set 5reps

kb two hand swing
115lbs 5sets 5reps

ring push ups
bw 5sets 5reps

wheel roll outs
bw 5sets 5reps

kb cleans no swing
88lbs 5sets 3reps

med ball chest throws
40lbs 5sets 3reps

punching bag 2:00 on into ropes about :30 on :20 rest
6sets

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

Re: Accumulation

Post by Lewis Medlock » Tue Oct 01, 2013 4:48 pm

9/26/13
wrestling

9/27/13
up and down the hills squirrel hunting

9/29/13
punching bag 2:20 into sled push about :30 rest :30

farmers walk around the block about 111lbs each hand




I might have some one new to wrestle if I want to make the drive. He wants to work on his wrestling he has been doing under ground mma. He is a nut, someone calls him tells him where to meet. They pick him up in a van take him to a warehouse or a barn or some place. He can not tell anyone about the meet up and he can not bring anyone. The fight is bare knuckles winner get 500 loser get 0. He is 2 and 3. I am not into any of that but I think he would make a good wrestling partner.
Last edited by Lewis Medlock on Sat Oct 05, 2013 6:05 pm, edited 1 time in total.

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

Re: Accumulation

Post by Lewis Medlock » Thu Oct 03, 2013 4:48 pm

10/1/13
wrestling

10/2/13
wrestling

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

Re: Accumulation

Post by Lewis Medlock » Wed Oct 09, 2013 4:41 pm

10/5/13
rode bike to gym

stone pics and put downs 2:00on :40off
175lbs 2reps 4reps 3reps about 2:00rest 4reps 3reps 2reps about 2:00rest 3reps 2reps 2reps

kb bu presses - 53lbs a few sets 70lbs a bunch of sets and reps
kb clean no swing - 88lbs bunch of sets and reps
fooled around on a peg board I can go up ok but coming down kills me

rode bike home


10/6/13

punching bag 2:40 on into sled about :30on rest :20
9sets

all kinds of med ball throws
40lbs - 60reps

11/7/13
wrestling

it has been going well. We have been doing a lot of live wrstling drills, I like doing them a lot.

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

Re: Accumulation

Post by Lewis Medlock » Thu Oct 10, 2013 4:34 pm

10/9/13
wrestling

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

Re: Accumulation

Post by Lewis Medlock » Fri Oct 11, 2013 4:46 pm

10/10/13

kb two hand swings - 88lbs

sheaf
15throws I felt like not having done this in about a year my throws were good.
I made my seaf and it sucks it was a rush job. I hate the sheaf. the only thing I like about it is stabbing it. It is just over 18lbs, the inside bags are plastic feed sacks and suck they rub on the fork ( I use them because I get them for free) the out side bag is burlap.

kb cleans no swing - 88lbs I did a bunch
ring push ups - bw I think I did about 30

heavy bag 1:00 on :20 off
8sets

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

Re: Accumulation

Post by Lewis Medlock » Mon Oct 14, 2013 4:43 pm

10/12/13
Day spent in the hills squirrel hunting. iT was great!

10/13/13

punching bag 2:00 into rope sprints about :30 rest :40
8sets

sled push 2:00
5sets

sand bag hammer winds
20lbs 5sets about 3reps

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