My name is Andrew Mangan I am a 21 year old lifter. Though still being new to the game I am unhappy with the recent string of events. Everything from my training to my diet is being revamped. I know what I want, it's time to quit messing around and go get it......
How about posting everything for us. And we'll make sure you stay on top of your game!
Good luck. I've had the same change of heart that you are speaking of.
Consistency is the key to success within this sport...
Sorry DD I got some unfinished business in the 242's to take care of!
Sorry for not posting in awhile-
Wed 6/17-Got home from the USAPL nationals in Denver, CO. Beautiful city and a great meet was put on. My lifting on the other hand wasent so spectacular, which is ok because I am taking away many lessons learned from this meet. So when I got home I fasted for the entire day (believe it or not it really wasnt that bad). I ran through my typical dynamic warm up and then pulled my sled/tire with a 45 on it for about 30 yards X5 forward & X5 backwards. no rest just fun!
Tried my best Scott Yard impression afterwards- Bench-45x100, Dead-45x50, Squat-45x50 IN no way did i expect these to be that hard haha
Walked the dog, pulled the sled(w/45) .02 miles backwards x1, forwardx1.
Goodmornings- Blue bandX20X2
*I started carb cycling on the 20th
Mon 6/22-Warmed up. yada yada yada, YTWL's
Floor press (pinky on ring)-135x10,225x1,275x1.295x1,315x1x3
E-Z bar press down-140x10,150x10x2,160x10x2
Bottoms up KB press-8kgx10x2, 12kgx5x2
Inverted row-BWx10x3, then I put my feet up on a box BWx5(very suprised)
Seated cable row-150x10x2
Face pulls-orange band thing with handlesx15x4
*first day lifting full West Side......I love it. I'm in for the long haul.
Last edited by AndrewK.Mangan; 06-23-2009 at 08:16 AM.
Wed 6/24 dynams, Deadlifts (alternating between sumo and conventional)-135x5x2, 185x5x2,225x3x4,315x1x4, Conventional dead-405x7
DB row-90x10 (threw the straps on)115x10,140x10
Pull thru's-ol' bluex15x3
GHR sit up-BWx10x5
Long day of work, did what I had to do and had fun with it! Just thankful!
"I PLAY BY MY OWN RULES"
Did my usual warm up and here is how it went down: Three board press pinky on ring-315x5 (easy),345x1x2. Dunno what happened just wasent there today. start lighter next time!
Speed bench with mini band under bench-150x3x5, 170x3x5 (alternating between pinky on ring and comp grip)
Front & Side raise-10x10, 20x10 each
Did some rotator cuff work with the mini band when I got home.
Just one of those days in the gym haha. I thought i could make the big boy jumps but, I got burnt. At the end of the work session I had to rush because the gym was closing. ON the other hand I have found a way to keep my butt and heels down while keeping my arch and leg drive. This has been an on going experiment which is always changing for me! If I can keep my heels down I cant keep my butt down and vice versa. Learned some things today and worked on getting YAKED. Thats the goal isnt it?
Pulled my tiresled with a 45 on it for about 6 trips forwards and backwards for about 70 feet. Then I walked my dog. I was sweating my ass off but, I was far from being winded.
The kid is improving his GPP! WATCH OUT! haha
What a day:
Squat threw my old TRX on straps down no wraps-475x3x2, wraped knees-475x3. because they were so slow and with poor form I droped the weight to 455x3(better)
* Did some form work with the coach
From was bad today. got some help from the ol' coach. Lots of things to improve on...
Warmed up did my thang then i got into my bench shirt (Rage X)
JM's w/DB's-35x10x2, 45x10x2
Rope press downs-130x10x5
Lat pull downs-160x10x2, 180x8x2, 150x10
BB curls-65x10, 75x10, 85x10
Seated row with wide overhand grip-150x10x3
Bench felt fast and easy tonight...time to start fixing my squat!
I stand corrected. They wouldnt be JM presses, but there not dumbell extensions. were just going to have to start calling them Mangan's. As a side note for the people who acctually take the time to read my log I'm not full westside yet because I just competed and am competing again in one month. I guess you could say im easeing my way into it...
6/30 Tue Ran some sprints, did some plyos involving bleechers....tons of fun.
Speed squats with purple bands choked-135x3x3, 155x3x3, 185x3x4
RDL-185x10, 225x10, 255x10
Leg press- 670x10, 760x10, 810x10
Did some box jumps on the 36in box. one step to full extension, jump down into squat and explode x7
I tried some pistol squats....needs improvement.
Planks-BWx1min, BW sit upsx25 in a minute, Plank BWx1 min. also did some hip/core stability