[Andy Rickert]

Powercleaned 145 one handed tonight... then I had 5 beers, but it was a high school reunion and Im going to lift tomorrow so bah. My trainers wife always flirts with me...

[Andy Rickert]

11-23-07

Pretty good workout today in the homebuilt gym, always fun to have some bonding lifting time with the buddies. I honestly believe lifting is one of the best ways to catch up, and shoot the shit with friends

Preworkout-
Animal Pump
Bagel

Workout

Front Squat- (just started doing this lift)
3 warmup sets of 95 lbs
1st set- 5 x 135
2nd set- 5 x 155
3rd set- 4 x 165
4th set- 4 x 175
5th set- 3 x 200 (new PR)

Bench Press- I completely suck at this lift
1st set-5 x 135
2nd set- 5 x 155
3rd set- 5 x 165
4th set- 5 x 185
5th set- 5 x 205
6th set- 2 x 215

Complexes-
Deadlift x 5
Hang Clean x 5
OHP x 10
Front/Overhead squat x 5-6
Bent over rows x 10

1st Set- 95lbs
2nd set-95 lbs
3rd set-105 lbs
4th set-105 lbs
5th set- 115 lbs

Overall a pretty damn good workout if I say so.

Post workout-
26g chocolate whey
2 small pieces of chocolate macaroon cake
splenda
scoop of light ice cream
Milk
(Blend all that shit up)

What I made here was the most delicious thing... ever. Thank god Im tryen to put on a few pounds.

Right now Im eating a turkey, stuffing, and swiss cheese on whole wheat. Thank god for thanksgiving leftovers

[Andy Rickert]

Workout #3 11-25-07

Pretty relaxing sunday workout today. Last workout in the home gym before heading back to school tonight/

Pre-workout-
Animal Pump
Cereal (I just woke up)

Workout

Powercleans
1st set- 5 x 135
2nd set- 5 x 135
3rd set- 5 x 155
4th set- 4 x 165
5th set- 4 x 185
6th set- 3 x 195

Decided to stop it here and do complexes

Complexes-
Deadlift x 5
Hang Clean x 5
OHP x 10
Front/Overhead squat x 5-6
Bent over rows x 10

1st Set- 95lbs
2nd set-105 lbs
3rd set-115 lbs
4th set-125 lbs (most I have ever done on complexes, didnt do overhead squat on this set)

Postworkout-
Random protein concoction

Overall a good workout for a sunday, looking forward to getting back to lawrence to train but I needed this time at home.

[zop]

Wow those are some intense workouts. Multiple power cleans always own me and I can definitely learn a thing or two from your complexes. Keep up the good work!

[Andy Rickert]

thanks man

[Andy Rickert]

11/26/07

Im still exhausted from my trip home yesterday, but none the less, Judo today.

My instructor is in Colorado fixing roof's for about 2 months so the whole schedule is somewhat thrown off. I got there at 5:30 and was the only one there until 6:00 (the other instructor let me know he would be late).

Got about an hour of drills in then we both agreed we were pretty damn tired. Wednesday I should feel alot better, I think a part of it is only having 2 of us show up for Judo.

[Andy Rickert]

Son of a crap I had the whole workout written down then it got deleted, so its not going to be as detailed as it was. Swear to god this website hates me, third time I have tried to post this workout. Ok workout today

Pre workout-
Sandwich and Animal pump


Workout-

Weighted pullups-
1st set- 10 x Bw
2nd set- 10 x Bw
3rd set- 5 x 30 lbs
4th set- 5 x 30 lbs
5th set- 5 x 40 lbs
6th set- 5 x 40 lbs
7th set- 5 x 50 lbs

Front Squat-
1st- 5 x 135 lbs
2nd set- 5 x 135 lbs
3rd set- 5 x 155 lbs
4th set- 5 x 165 lbs
5th set- 3 x 185 lbs
6th set- 3 x 205 lbs (new pr, I need to get a one rep max)

Complexes-
Deadlift x 5
Hang Clean x 5
OHP x 10
Front/Overhead squat x 5-6
Bent over rows x 10

1st Set- 90lbs + 6 burpees
2nd set-90 lbs + 6 burpees
3rd set-100 lbs + 6 burpees

Both me and my training partner agreed to call it early

[Andy Rickert]

11-28-07

Striking with takedowns today, hardly anyone showed up. I fear this is what it will be like for the rest of the time my instructor is gone. None the less still had a few good sparring partners.

Got about 30 minutes of heavy bag in, went over a few throws, got in about 45 minutes of sparring. Felt alright about it, I felt a bit uncomfortable when getting pressed on by the more experienced striker today but thats something I will work on.

[Andy Rickert]

11-29-07

Not bad workout today, back wasn’t as strong as Id like it to be today.

Preworkout-
Food+ Animal Pump

Workout-

Deadlifts-
2 warmup sets of 5x135
1st set- 5 x 185
2nd set- 5 x 225
3rd set- 5 x 275
4th set- 3 x 365
5th set- 2 x 385 (don’t know what the hell happened today)

Weighted Dips-
1st set- 8 x 50 lbs
2nd set- 8 x 50 lbs
3rd set- 5 x 70 lbs
4th set- 5 x 70 lbs
5th set- 4 x 90 lbs
6th set- 4 x 90 lbs

Postworkout- Whey and oats blended up.

Went out and had a few beers tonight, and had about 4 lbs of chili before that; was a good time

[Andy Rickert]

12/2/07


Felt pretty good today. Training partner is sick so I was
alone, decided to take it easy.

Pre-workout-
Animal Pump

Workout-

Overhead squats- (only recently started doing these)

1st set- 5 x 95 lbs
2nd set- 5 x 95 lbs
3rd set- 5 x 105 lbs
4th set- 4 x 115 lbs
5th set- 2 x 125 lbs (most I’ve ever done, shoulders were wobbly)

One handed dumbbell snatches (the guys at the gym would shit a brick if I did any snatches but these). I do reps with right and then left hand.

1st set- 5 x 65 lbs
2nd set- 5 x 65 lbs
3rd set- 5 x 80 lbs
4th set- 1 x 95 lbs
5th set- 1 x 95 lbs (ties with my pr)

Did some one handed horizontal pull ups for fun.

Finished up with some weighted crunches and twists.

Post workout-
Whey with oats.

Looken forward to goin home for Christmas. Turn 20 next weekend, hoping to hit 210-215 on powercleans on my bday