An Army of One

[ChiroThrower]

I have decided to start a training journal on this message board so that I can keep track of my progress and receive input from all of the great throwers and lifters that write on this forum. I am excited about all of the great training tips and information that I am going to get and I hope it wil help me take my throwing and lifting to a whole new level. I have coined my lifting journal, "An Army of One." This is becuse I am a Lone Ranger lifter. Not by choice, but because I don't have a training partner. Maybe because the large majority of people at my gym are getting Senior citizen discounts at Dennys. I wish I had some training partners like the Sorinex Soldiers to push me to that next level, but for now I ride solo.
It is fitting that I am starting this journal today because today was the start of my new training cycle. This is going to be a 12 week macro-cycle with an emphisis on size, strength, and power. I hope to receive input from everyone on what I can do to get bigger, faster, stronger and throw further.
Here is the run down for today.

Cycle1/Week1/Day1 Mon. Dec. 8th, 2008

Warm up

Precor AMP x 5min
Dynamic warm up
Med ball WFD drills

Seated C&P 45x5 95x5 105x3 115x3

Over Head Squats 95x5 115x5 135x3 155x3

Front Squats 185x5 225x5 255x3 275x3

Back Squats 315x5 345x3 365x3 385x2 405x1

Landminds 25x10 35x10 40x10 45x10 50x10


Brian Burnett


Bigger, Faster,Stronger, Throw further

[ChiroThrower]

Cycle1/Week1/Day2 Wednesday Dec. 10, 2008

Warm Up

Precor AMP x 5 min
Dynamic movement drills
MB Drills
KB swing-C&P-Hi-pull-snatch

Note: My legs were extremly soar today from my squat workout on monday and durning my warmup I did something foolish and severly pulled my left hamstring which effected the rest of my workout.

Board Press
2 Board 135x5 185x5 225x3 255x2 275x1 295x1 315x1 335x1
350x1 365x1 (Felt really strong)

Incline Bench 135x10 165x10 185x8 205x3

[medicathlete]

brian,
where does this army of one train?... similar to ur situation, it is definitely difficult to train without a partner, however i have found motivation in reading and writing on this forum and i hope u will as well! rock out!...

~gm2

[ChiroThrower]

medicathlete,

I train at a 24 Hour Fitness in Chesterfield MO. It is a nice gym, but there are a lot of old folks.


Cycle1/Week1/Day3 Fri. Dec. 12, 2008

Sheaf Throw
28# WFH

Zercher Squats 135x10 185x6 225x5 255x3 275x2

Zercher Lock outs 315x3 365x3 405x2 435x1 455x1 P.R

Chin Ups-(Wide grip, Med grip, Close grip) 3-3-3x3

DB Rows 95x10 105x8 115x6 125x4

BB Curls 45x15 65x12 85x10 95x8

Spartan Cookies 95x10 115x10
x Weighted Stability Crunches 35x15 45x15

[ChiroThrower]

Cycle1/Week1/Day4 Sat. Dec. 13, 2008

dynamic warm up

Seated C&P 65x5 95x3 115x3 125x2

Hang Clean 135x3 155x3 175x2 185x2 195x1 205x1 215x1 225x1

*225 is the most that I have done on a hang clean in a long time. It felt really strong. My goal this off season is to really get my numbers up on the pulling lifts.

RDL 225x6 275x6 315x4

[ChiroThrower]

Cycle1/Week2/Day1 Wed. Dec. 17, 2008

Precor AMP x 5 min
Dynamic warm up
Med Ball throws


Snatch Complex 65x5 85x4 95x3

Hang Snatch 115x3 135x3 145x3 155x2 165x1 175x1*P.R

Snatch Hi Pull 135x5 155x3 165x3 175x3 185x3
X BTN Jerks 135x6 165x5 185x3 195x3 205x3

DE Bench 135x10 185x6 225x4 255x2x3
xDE Lat Pulls 140x10 180x6 220x4 240x2x3


This was a great dynamic, but heavy push pull workout. I am really starting to feel strong.

[ChiroThrower]

Cycle1/Week2/Day2 Fri. Dec. 19,2008




Treadmill x 5 min
Dynamic Warm up
Med Ball over head toss and Hammer toss


Box Squats 135x5 185x5 225x5 275x4 315x3 365x2 405x1

RDL 135x10 185x10 225x8 255x6 275x5

x Land mines 25x10 30x10 35x8 40x6

Leg Press 135x15 225x15 315x15 405x12 495x10

DB Snatch 70x4 80x3 90x2


My brother was in town, so it was nice to have a workout partner.

[ChiroThrower]

Cycle1/Week2/Day3 Sat. Dec. 20, 2008


Precor AMP x 5 min
Med Ball Drills
KB Swings


Board Bench
1 Board 95x5 135x5 225x2
2 Board 275x2 315x1 375x1
3 Board 405x1
4 Board 440x1 *P.R.

DB Bench 100x8 105x8 110x7

Stability Ball DB Drop set 75x6-65x5-55x5


This was a fun workout. It was nice to push some heavy weight around. My goal this off season is to bench 405 lbs.

[ChiroThrower]

Cycle1/Week3/Day1 Mon. Dec. 22, 2008


Precor AMP x 5 min
KB swings


Clean Complex 75x5 95x3

Clean from rack 135x3 165x3 185x2 195x1 205x1 215x1

Bosu Ball KB Snatch followed by...

Deep D.L's 135x5 185x5 225x3 275x3 315x1 365x1 405x1 435x1*PR

BB Press 135x6 165x5 185x3 205x2 225x1 235x1*PR


This was one of my most intense workouts in a long time. This was my first time doing the deep dead lifts and I really liked them a lot. Like I have said before, my goal is to get crazy strong on all of my lower body pulling lifts. Normally when I do DL's I do a wide sumo stance becasue I am pretty tall and I have a weak back, but today my feet were nearly together becasue I was standing on 2 rubber 45 lb plates and I was pulling from my toes and I felt incredibly strong. I could have easily done 450.

[ChiroThrower]

Cycle1/Week3/Day2 Tue. Dec. 23, 2008


Warm Up

Precor AMP x 6 min
Med Ball over head toss 3x3
Med Ball Hammer toss


Box Front Squats 135x5 185x5 225x5 255x3 275x2 295x1
315x1 335x1 355x1 365x1* PR

BB Lunges 135x10 155x8 165x5

Fat Bar Curls 45x15 65x10 75x10 85x7 95x5

chin Ups (wide-med-narrow) 4 sets of 3reps fopr each grip



This was another great workout. It was my first time doing box squats in the front squat position. I felt really strong and probably could have done one more set at 385.

[ChiroThrower]

Cycle1/Week3/Day3 Fri. Dec. 26, 2008


End of the year Max Out Week - Bench Press

Precor AMP x4 min
MB Pass & OH pass

Bench Press 135 x6 185x5 225x3 275x1 315x1 350x1 375-Failed:mad:


Incline DB Bench 60x10 70x10 80x10 90x8 100x5


I was a little disappointed that I didn't get more. I was feeling really strong like I might push for 400, oh well, I will get it in 09.

[ChiroThrower]

Cycle1/Week3/Day4 Sat. Dec.27, 2008


Precor AMP x 5 min
MB OHT

Snatch Complex 45x5 75x5

Hang Snatch 95x3 115x3 135x3 155x2 175x1 185x1:)

Snatch Hi Pull 135x5 165x3 185x3 205x2

x BTN Jerks 165x5 185x3 205x3 215x1:)

DE Bench 135x10 185x8 225x4 275x2x3

x DE Lat PD 140x10 180x5 220x2x3

[ChiroThrower]

So I had plans to hit up a big New Years day workout, but those plans were foiled. So I was going to go to the gym that Friday 1-2-09 after work, but some how(I have no idea how) I dislocated a rib at my T9 vertebrae. The same thing happened to me over Thanksgiving and it is the most excruciating pain that I have ever felt in my life. I could not even move without being in pain. I managed to drive my truck to the outpatient clinic at school to be seen, (since I am a student I get free care). After some stem treatment and getting my rib adjusted back into place I went home and laid in bed the rest of the night. The next day I woke up perfectly fine. I have a feeling that throwing the highland hammer has put a lot of undue stress on that particular rib joint and caused it to be proned to subluxation, but that is just my hypothesis. Anyhow, I am doing much better and will post todays workout soon.

[Bert Sorin]

The rib popping off of the spine is uber painful. It happened to me in '06 and it took me out for a few weeks (and I was able to sample many pain killers). I was held together by pipe cleaners and bubble gum at Pleasanton that year. I was able to have a massage guy put it back in place, and it got better after that, but it was not completely fine until after I took some time off post season. Be careful with that injury, take some time off from things that inflame it now if need be. Best of luck.

[ChiroThrower]

Cycle1/Week4/Day1 Tue. Dec. 29, 2008



Max Squat Day

Warm Up

Precor AMP x 5 min
Dynamic warm up
MB OHT

Back Squat 135x5 225x4 315x3 405x1 500x1 525-NO:mad:

Kettlebell swings on the Bosu ball


This max was done raw, with the exception of a belt and knee wraps. I am happy that I hit 500 because at the end of last year I only hit 475. However, last May I pulled 550 out of my butt. That day was one of my greatest workouts ever. I felt like superman that day. Anyhow, my goal this year is to do at least 575.

[ChiroThrower]

Cycle1/Week4/Day2 Mon. Jan. 5 2009


Max Dead Lift and Push Press Day

Warm Up

Precor AMP x5min
dynamic warm up
MB OHT

BosuBall KB Snatch - 45lb and go stright into dead lift.

Dead lift 135x6 225x5 315x2 405x1 455x1 485-Nope:mad:

Push Press 135x5 185x3 205x2 225x1 245-Nope:mad:

Chin ups-Wide,med,narrow 5-3-3 5-4-3 5-4-3



I was really dissappointed in todays performance. I was really hoping to pull 500. I think I would have been good for 460-470, but it just didn't happen today. Although I am not to surprised, these are my to weakest areas, lower body pull and shoulder presses. Any suggestions on how to get stronger in these areas guys?