Andy's Training Log Kabul Afghanistan

[astutts]

First Nine Weeks(wk1-wk3)-Thursdays

I weighed myself every Thursday to keep track of body weight.

wk1
Pwr SN- 5x3x135
S KB SN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 5x10x24K

Body Weight- 100.5K/221.1lbs

wk2
Pwr SN- 2x5x95, 3x5x105
S KB SN- 5x10x24K
Alt KB SN- 5x10x24K
KB SWG- 5x10x24K

Body Weight- 97.8K/215.16

wk3
Pwr CLN- 5x5x115
S KB CLN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K

Body Weight- 98.4K/216.48

[astutts]

First Nine Weeks(wk4-wk6)-Thursdays

Just like with Tuesday's workout I changed this to a circuit style routine alternating singles on the Pwr SN with other exercises until I finished my singles and volume. I also randomly inserted Judo specific exercises. I like doing mulitple single as oppose to reps. I found it help me concentrate all my energy into good form. Also, this routine was partly conditioning and partly to build up explosiveness. This is the best I could do for Judo since I've been unable to train Judo with partners here (no one to take my throws). It was not meant for maximum poundage on these days. I still had to save something for the rest of the week especially M-W-F.

wk4
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K

Body Weight- 98K/215.6lbs

wk5
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB SN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x25,4x5x30

Body Weight- 97.3K/214.06

wk6
Pwr CLN- 25x1x115
S KB CLN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x30

Body Weight- 98.3K/216.26

[astutts]

First Nine Weeks(wk7-wk9)-Thursdays

wk7
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K

Body Weight- 98K/215.6lbs

wk8
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB SN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x25,4x5x30

Body Weight- 98.08K/215.77

wk9
Pwr CLN- 25x1x115
S KB CLN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x30

Body Weight- 98K/215.6lbs

[astutts]

After 9 weeks, I thought it was time to change my routine a little. I followed this next routine for 8 weeks until I went home in December 2011 for R&R leave. I decided to focus more on Pressing this cycle. I still kept in BP but I put more emphasis on PRSs. This way I did not have rely on spotters and I thought it would balance things out. Sometimes I used the rack and sometimes I CLN the weight. It just depended on my mood and wether someone was waiting for the rack to do squats. Also, I had to make sure I got to the platform before people started doing silly shit on it. This way I did'nt have to wait when I got the DL portion of my workout.

[astutts]

Second Eight Weeks (wk1-wk3)-Mondays

wk1
SQT- 5x45, 5x135, 1x225, 2x5x275, 5x285, 5x315, 5x325

PRS- 5x135, 5x145, 5x155, 3x165

Push PRS- 2x165, 4x170, 1x170

DL- 5x300, 5x320, 5x365, 5x385, 5x395

TGU L/R- 5x20K

wk2
CLN + B SQT- 1+20x185 *silly shit going on in the rack. Can't wait got to get it in some way.

Zerch SQT- 2x5x155, 5x165, 5x175, 5x185 *man these guys in the rack are some real fucktards!

CLN+PRS- 4x1+5x155, 1+3x155

DL- 5x315, 5x335, 5x370, 3x390, 4x390

TGU L/R- 5x20K

wk3
CLN + B SQT- 1+20x192 *silly bastards in the rack again

Zerch SQT- 5x5x165

OH SQT- 5x5x67 *working on shoulder flexibility

CLN+PRS- 1+3x155, 1+3x160, 1+3x165, 1+3x165, 1+3x170, 1+3x175, 1+3x180 *I like 3s better. I get more weight and keep better form.

DL- 5x315, 5x335, 5x355, 5x375, 5x385

TGU L/R- 5x20K

[astutts]

Second Eight Weeks (wk4-wk6)-Mondays

wk4
SQT- 5x275, 5x315, 5x335, 2x5x365*need to go a little lower

Held 495 on back standing for 1 minute

PRS- 3x165, 2x3x170

CLN+PRS- 3x1+3x155, 1+3x160

DL- 5x320, 5x340, 5x365, 3x385*pussed out, failed attempt at 460*WTF was I thinking, 1X410, 3X5x245

TGU L/R- 5x20K

wk5 14 Nov 2011
SQT- 5x280, 5x300, 5x320, 5x340, 5x370

CLN+PRS- 1+3x165, 1+3x170, 1+3x175, 1+3x185

CLN+PP- 1+3x190

DL- 5x325, 5x345, 5x365, 3x385*strong set but no more, 5x315

OH SQT (BAR)- 3x5x45*working should flexibility

TGU L/R- 5x20K

wk6 21 Nov 2011
SQT- 5x285, 5x315, 5x335, 5x345, 5x350

PRS- 3x170, 3x175, 3x180, 3x180, 3x180

PPRS-3x190, 3x195* 2nd rep last set hurt wrist need to check technique-grips

DL Partial Hold- 3x5x225*silly bastards doing culs on the platform so I thought I'd give this a try in the rack

DL Partial of the rack- 3x5x225

DL- 5x365, 2x5x370

TGU L/R- 5x20K

*had bad headache toward the end of the workout but pushed thru

[astutts]

Second Eight Weeks (wk7-wk8)-Mondays

wk7 28 Nov 2011
SQT- 5x295, 5x300, 5x320, 5x330, 5x340*good form/dpth on all sets

CLN+PRS- 3x175, 2x3x180,5x5x135*a grip right in the middle of the knurl half a handin from my BP grip seems to work best for me. Less wrist issues and just outside my shoulders.

DL- 5x320, 5x340, 5x360, 1x370, 1x380, 2x5x315, 2x5x225* had strength overall but system just felt very fatigued. I need to stop looking at the fu**ing mirror it screws up form. I wish the stupid mirror was not there.

TGU L/R- 5x20K

*Punched bad a litttle. One more week and I change the program-maybe?

wk8 5 Dec2011
SQT- 3x5x45, 3x5x135, 1x225, 5x315, 5x320, 5x325, 5x330, 5x335*good strong form on all sets

PRS- 2x3x170, 2x3x175, 2x3x180, 3x5x140*form getting much better

DL- 5x325, 5x335, 5x355, 5x375, 5x390*seems better not start to heavy or too light and increase in 20lb increments

TGU L/R- 5x20K

[astutts]

Second Eight Weeks (wk1-wk3)-Tuesdays SN Conditioning Circuit

wk1
PWR SN- 5x2x120, 15x1x120

S KB SN- 10x10x24K

Dbl KB SN- 5x5x30

KB SWG- 7x10x24K

1 Arm KB SWG L/R- 2x10x24K

Alt KB SWG- 1x10x24K

wk2
PWR SN- 20x1x120

S KB SN- 10x10x24K

Dbl KB SN- 8x5x30

KB-SWG- 7x10x24K, 1x20x24K

Alt KB SWG- 1x10x24K

WK3
PWR SN- 15x1x120

S KB SN- 10x10x24K

Dbl KB SN- 5x5x24K

KB SWG- 5x20x24K

Alt KB SWG- 3x10x24K

[astutts]

Second Eight Weeks (wk4-wk6)-Tuesdays SN Conditioning Circuit

wk4 8 Nov 2011
PWR SN- 10x1x125

S KB SN- 5x10x24K, 2x15x24K, 2x10x24K

Dbl KB SN- 1x5x30

KB SWG- 5x10x24K, 2x15x24K, 2x10x24K

Alt KB SWG- 1x20x24K

DB SN- 1x24K

OH SQT BAR- 5x45

wk5 14 Nov 2011
PWR SN- 10x1x133

S KB SN- 10x5x24K, 5x10x24K

KB-SWG- 10x10x24K

WK6 21 Nov 2011
PWR SN- 10x1x138

S KB SN- 20x5x24K

KB SWG- 10x10x24K

Alt KB SWG- 5x10x24K

*a little bag work

[astutts]

Second Eight Weeks (wk7-wk8)-Tuesdays SN Conditioning Circuit

wk7 29 Nov 2011
PWR SN- 11x1x138*form was so-so. last one my wrist was a little off. did one last extra one and form was pretty good

S KB SN- 10x5x24K, 5x10x24K

KB SWG- 10x10x24K

Alt KB SWG- 5x10x24K

1 ARM SWG-5x5x24K


wk8 6 Dec 2011
PWR SN- 10x1x144

S KB SN- 10x10x24K

KB-SWG- 10x10x24K

*a little bag work