[XTrainer]

Nice cleans. I haven't tried to clean heavy in far to long.

[Andy Rickert]

btw thank you xtrainer. They are damn fun!

12-11-07 (New Deadlift PR)

Great workout today, another day during the max week. Took two days off, did nothing at all, and felt pretty rested today. I was a little hesitant about doing deadlifts so soon after powercleaning heavy but my back felt pretty good.

Pre-workout-
Whey
Animal Pump (down to 2 packs of this stuff)

Workout-

Deadlifts

1st set- 5 x 135 lbs
2nd set- 5 x 135 lbs
3rd set- 5 x 185 lbs
4th set- 5 x 275 lbs
5th set- 1 x 365 lbs
6th set- 1 x 425 lbs (+10 PR)
7th set- 0 x 435 lbs (form broke right as I lifted it)

Weighted pull-ups

1st set- 10 x 25 lbs
2nd set- 10 x 25 lbs
3rd set- 5 x 35 lbs
4th set- 5 x 35 lbs
5th set- 5 x 50 lbs

Complexes-

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

1st Set- 100 lbs
2nd set-100 lbs+ 7 burpees
3rd set-100 lbs+ 7 burpees

Was pretty spent overall, going for BP max on thursday.

Post-workout- some good old food

[Andy Rickert]

12-12-07

Striking today. Instructor was finally back. Went over kicks, clinch, defense etc. Did about 45 minutes of sparring, I just did boxing today.. my shin still wants to make me scream in pain everytime I touch it after last week. Felt pretty good, decided Im going to take a kickboxing match in february/ early march

[Andy Rickert]

12-13-07

Felt great today, ready to go home for break though.

Pre-workout-
25g whey, animal pump

Workout-

Front Squats
1st set- 5 x 115 lbs
2nd set- 5 x 135 lbs
3rd set- 5 x 155 lbs
4th set- 4 x 195 lbs
5th set- 3 x 225 lbs (pr +15 lbs)
6th set- 2 x 235 lbs (pr +25lbs)

Weighted Dips
1st set- 7 x 55 lbs
2nd set- 7 x 55 lbs
3rd set- 5 x 75 lbs
4th set- 5 x 75 lbs
5th set- 3 x 95 lbs


Finished up with some box jumps. Happy about the front squats!

Post-workout-

Whey + Oats

[Andy Rickert]

12-16-07

Pretty good workout today, good to be home. Kinda did some pretty random stuff

Pre-workout-
Green Magnitude + 400 mg caffeine

Workout-

One handed barbell snatches
1st set- 5 x 65 lbs
2nd set- 5 x 70 lbs
3rd set- 1 x 95 lbs
4th set- 1 x 95 lbs
5th set- 0 x 115 lbs (I am so damn close, just cant fully lock it out)
6th set- 0 x 115 lbs. Ill try later in the month.

Front Squats (went light on these today, my friend wanted to try them out so I did them with him)

1st set- 5 x 135 lbs
2nd set- 5 x 155 lbs
3rd set- 4 x 175 lbs
4th set- 4 x 205 lbs

Dynamic Rows
1st set- 5 x 135 lbs
2nd set- 5 x 185 lbs
3rd set- 5 x 185 lbs
4th set- 5 x 205 lbs
5th set- 4 x 245 lbs

One armed barbell pushpress
Did a few random sets of this, on the last set did 70 lbs 10 times with my right arm and 5 or so with my left arm. First time Iv ever done this lift, enjoyed it.

Post-workout
25g whey
PANCAKES
Splenda
Milk

(One of the better shakes ever)

[Andy Rickert]

12-20-07

Pretty good workout, Im sore as all hell lately. I haven’t logged my last 2 or 3 workouts, been busy. Havent been able to train any jiu jitsu, boxing, etc. in the last week but hopefully tonight.

Snatches- First time Iv ever done two hands on this lift)
1st set- 5 x 65 lbs
2nd set- 5 x 70 lbs
3rd set- 5 x 95 lbs
4th set- 1 x 115 lbs
5th set- 1 x 135 lbs (New PR, didn’t go up quite as well)

Complexes-

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

1st Set- 105 lbs
2nd set-105 lbs
3rd set-115 lbs

Went pretty light today, thinking of a workout for Sunday if Im recovered from everything

Post-workout- Whey

[Andy Rickert]

deadlifted 435 while pretty tipsy tonight... dont know how that one happened

[Andy Rickert]

12-23-07

Two PR's today!!

Pre-workout-
Green magnitude (liking this stuff right now!)

Workout

Front Squats
1st set- 5 x 135 lbs
2nd set- 5 x 135 lbs
3rd set- 5 x 185 lbs
4th set- 4 x 225 lbs
5th set- 2 x 245 lbs (new +10 pr)

Bench press
1st set- 5 x 135 lbs
2nd set- 5 x 155 lbs
3rd set- 3 x 185 lbs
4th set- 1 x 225 lbs
5th set- 1 x 245 lbs (New PR)

Complexes-

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

1st Set- 95 lbs
2nd set-95 lbs
3rd set-115 lbs

Did 115 lbs on push press 17 times after the last set.

Post-workout
Protein

[Andy Rickert]

12-24-07

Team truck pushes today.
-2 people get behind the truck
-push a toyota tacoma about 100 yards as fast as you can
-sprint back to the starting point as soon as your done pushing (I was the only one who did this)
-sprint back when your resting
-sprint alot
-dont throw up

finished up and finally got to play some fight night round 3 online.

[Andy Rickert]

1-9-07

Havent logged a workout in awhile, just been lazy. Been training plenty though

Pre-workout-
Half a serving of muscle milk

Workout-

One handed barbell snatches-
1st set- 5 x 65 lbs
2nd set- 5 x 75 lbs
3rd set- 2 x 95 lbs
4th set- 0 x 115 lbs (going to have to work on form)

Bench Press-
1st set- 5 x 135 lbs
2nd set- 5 x 155 lbs
3rd set- 5 x 175 lbs
4th set- 4 x 205 lbs
5th set- 2 x 225 lbs
6th set- 5 x 205 lbs
7th set- 4 x 205 lbs

I dont usually do that many sets but... I felt like it.

Standing barbell twists-
3 sets with 95 lbs

Not a terrible workout today, my body is pretty tired lately from helping my bud train for his fight.

Post-workout- interesting protein concoction