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Andrew Hollenbeck


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RE: Andrew's Training Log
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4/11 Oly

12 Pullups/12 Pushups/12 Squats

Cleans
135x2
155x2
175x2
195xmiss
185x2
185x2
185x2
195x1 (miss 2)

Military Press
115x4
125x4
130x4
135x4

Hang Snatch
95x2
115x2
125x2
135x2

Abs

12 Pullups/12 Pushups/12 Squats

45 Minutes Recumbant Bike -340 kcals burned

Assessment: 7/10
Cleans suck. I don't know why I suck so bad at them. If I didn't feel like they helped my squat I would take them out, but I have always seen a positive correlation between squat and having cleans in my program. Military Press felt allright, 135x4 is nothing special. I half remember doing 135 for 10s at one point in my training so I'll have to go back and look through to see. I know I had good results with doing Military Press's for 10s so I am going to start doing that again once I stop cutting. Hang snatch's felt pretty good today again, just didn't feel like going higher today. I was pretty bummed about cleans and I was happy that hang snatch's went half way decent and didn't want to make them bad today too.

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Andrew Hollenbeck


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4/11 PM Cardio

45 Minutes Recumbant Bike

Notes: I am up to 90 minutes of cardio on my lifting days and 2 hours on my off days. I think I am going to keep it up like this until the end of my cut. Then I will probably do 30-60 minutes daily, or just none, we'll see.

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Andrew Hollenbeck


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4/12 AM Cardio

60 Minutes Recumbant Bike

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Andrew Hollenbeck


Senior Member

Status: Offline
Posts: 316
Date:
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4/12 PM Cardio

60 Minutes Recumbant Bike

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Andrew Hollenbeck


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Posts: 316
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4/13 SBD

12 Pullups/12 Pushups/12 Squats

Close Stance Squat
135x5 -beltless
225x3
275x5
300x4
325x3
350x2
375x1
405x1 -belted

Medium Grip Bench
135x8
185x5
245x2
245x2
255x2
255x2
265x2
250x2

Beltless Reverse Band Sumo Deadlift (average bands from 5'6)
475x5
495x4
515x3
545x2
575x1

Abs

12 Pullups/12 Pushups/12 Squats

30 Minute Treadmill walk at avg HR of 125 bpm

Assessment: 10/10
I am getting mentally beat down from being the end of my training cycle and from being less than 2 weeks away from the end of my diet and I managed to pull off a pretty solid workout. The weights didn't feel great, but I'm weighing 151 and my strength is still pretty solid. Close stance 405 is on pace for a decent squat, and we'll find out Friday because I will be hopefully under 150 lbs and am going to max out squat and bench. The 575 beltless reverse band is about 30 lbs off my PR beltless reverse band which I pulled 2 days before my 605 raw pull so I'm pretty stoked about that. I'm maxing sumo deadlifts wednesday. I am pretty amped about the rest of the week of training, this was the last workout I wasn't mentally in it for, I should be ready for the next couple of workouts.

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Andrew Hollenbeck


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4/13 PM Cardio

60 Minutes Treadmill walking at avg HR of 122

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Andrew Hollenbeck


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Posts: 316
Date:
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4/14 Cardio

60 Minutes Recumbant Bike

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Andrew Hollenbeck


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4/14 PM Cardio

60 Minutes Treadmill
-2 minutes walking at 3.0 mph
-8 minute mile run
-50 minutes walking at 3.0-3.4 mph and 0-10.0 incline

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Andrew Hollenbeck


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4/15 DBD

730 AM Cardio

45 Minutes Treadmill walking at avg HR of 125

11 AM Lifting

12 Pullups/12 Pushups/12 Squats

Sumo Deadlift
335x3 -beltless
425x1
495x1
525x1 -belted
555x0

Bench Press
165x3 -wide grip, 5 second pause
175x3
185x3
175x3 -close grip
175x3
175x3

Beltless Conventional Deadlift
345x5
375x5
405x5
435x5

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Elliptical at avg 7 METs

Assessment: 7/10
I just wasn't feeling it with the sumo pulls. 495 wasn't exceptionally easy, then 525 wasn't bad, but 555 barely budged. It didn't help that I was wearing sneakers but still. I also had my feet slip on 525 and the weight smashed my left toes, so they are probably broke but oh well. The bench felt solid and the conventionals felt really good. I was pretty mentally out of it this whole workout but to come up with 435x5 was a big big step in the right direction.

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Andrew Hollenbeck


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4/16 AM Cardio

60 Minutes Treadmill
-5 minute walk
-5 minute run
-22 minute walk
-9 minute run
-19 minute walk



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Andrew Hollenbeck


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Posts: 316
Date:
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4/16 PM Cardio

60 Minutes Elliptical at avg 7 METs

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Andrew Hollenbeck


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4/17 SBBS

12 Pullups/12 Pushups/12 Squats

Raw Squat
185x3 -beltless
275x2
365x1
405xmiss
315x1 -belt
365x1
405x1

Raw Bench -index on rings
135x3
225x2
265x1
285x1
305x1

Incline Bench
135x3
185x2
205x1
225x1

Front Squat
135x3
225x1
255x1
275xmiss

Abs

12 Pullups/12 Pushups/12 Squats

30 Minutes Treadmill walking at avg HR of 117

Assessment: 6/10
I just wasn't feeling the squats today. I'm not really sure if running Tuesday and yesterday got to me, but I only ran a mile each day so I don't think it should have. I'm just weak and getting mentally beat down right now, good time for a week off. The bench felt pretty solid. The 305 may or may not have been touched by the spotter, it was very very hard to tell if he touched it or not. If he did, it was ever ever so slight and only for a millisecond. I won't count it as a PR though because he may have touched it. The 285 wasn't hard though and that is the same as what I benched when I was 155 last summer. I was 152 today. I was also fresh last summer when I maxed at 155, and I am at the end of a 6 week training cycle today. This week is my last week of dieting and I am going to do a bodybuilding pre-contest dehydration to see how much water I can cut and how lean I can push myself to be this last week. My goals for this week are to get under 150 lbs and get as much of a 6 pack as possible by Friday through the dehydration.

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Andrew Hollenbeck


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4/17 PM Cardio

60 Minutes Elliptical
-10 Minutes High Intensity (avg 14-18 METs)
-50 Minutes Low Intensity (6.5-7 METs)

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Andrew Hollenbeck


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4/18 AM Cardio

60 Minutes Treadmill
-41 minute walk at avg HR of 115
-3 minute run at 8:49/mile pace
-16 minute walk at avg HR of 115

Notes: My right glute is tight. I only feel it when I go to stretch it out but it kind of hurts/feels really tight when I go to stretch it. Wierd.

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Andrew Hollenbeck


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Posts: 316
Date:
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4/18 PM Cardio

55 Minutes Treadmill
-25 minute walk
-5 minute run at 10:00min/mile pace
-25 minute walk

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