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Author Topic: aaron schott training log  (Read 3488 times)

Offline Aschott

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aaron schott training log
« on: March 18, 2009, 06:00:11 PM »
ok let me start with some of my goals
1.   add 6in. to broad jump achieve 9'5" broad
2.   add 4in to vert.
3.   squat 300+lb 1R|M
4.   power clean 225+lb 1RM
5.   mile in 6-min. 5:45
6.   improve 100m by 0.5-1 sec. 100m in 11sec.
7.   maintain 10-12% body fat 8%
8.   add 10 in to long jump (with a stuck landing like a precision) stick a 11ft long jump from a sprint
9.   15+ dragon flags consecutively (I also do this inverted… if someone knows a better way to do them let me know)
10.   dead lift 400+lb 1RM (safely, I could probably do it but I don’t wont to throw my back out
11.   cat balance 50+ft 20 rail squats
[/s]12.   1 leg squat 75+lb
13.   pull-up 75+lb weighted -  100lb 125lb
14.   10+ static mussel ups
15.   generally improve parkour movements (I know this one is not very specific but I haven’t done enough to  know exactly what I need to improve)   
                   Vault something as tall as me
                   Kong length of a picnic table
                   Wall run to church ledge (no idea how tall but I’m only inches away)

« Last Edit: February 18, 2010, 07:34:46 PM by Aschott »
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Offline Aschott

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Re: aaron schott training log
« Reply #1 on: March 18, 2009, 06:20:23 PM »
Workout 3/17/2009
1 mile run fallowed by 10X
   10 pull-ups
   20 pushups
   30 body weight squats
then finished with a 1 mile run and a long stretch


   

 Workout 3/18/2009
3X
   10 broad jumps
   10 stare jumps (5 steps up I don’t know how high it is)
   10 long jumps (stuck landing)
   10 squat jumps
   20 single leg diagonal jumps (10 each leg)
   20 single leg high jumps (10 each leg)
   20 single leg long jumps (10 each leg)
1 min. between sets
Then a light stretch
Then 10 hill sprints (about 30m)
 last a long stretch
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Offline Aschott

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Re: aaron schott training log
« Reply #2 on: March 19, 2009, 12:20:47 PM »
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds (used 35lp 7-8 25lb 9-10
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

i did this in 27min
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Offline Aschott

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Re: aaron schott training log
« Reply #3 on: March 20, 2009, 06:48:05 PM »
workout 3/20/09
   power-clean - 3X 175lb, 3 X 175lb, 3 X 175lb (unsuccessful after one), 4 X 165lb,
   
   squats- 6X 205lb, 5X 215lb, 3X 225lb, 4X 215lb, 5X 205lb
   
   DB chest press- 12X 60lb, 12X 60lb, 10X 60lb

   hex- bar dead lifts-  6X 280lb, 5X 300lb, 4X 310lb

   dragon flags- 20 
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Offline Aschott

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Re: aaron schott training log
« Reply #4 on: March 21, 2009, 05:57:28 PM »
rest day
 did some rail balance work (just not good at doing nothing lol)
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Offline Aschott

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Re: aaron schott training log
« Reply #5 on: March 22, 2009, 01:27:39 PM »
did parkour for about  an hour worked rail balance, monkey, speed and lazy volts, a little flow work and some under bars, also worked on my role technique from a deck with a rail about 5 ft off the ground at the top of the rail

Went fore a run 3.6 miles
   26 min. 21.69 sec.
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Offline Aschott

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Re: aaron schott training log
« Reply #6 on: March 23, 2009, 01:04:26 PM »
For time:
150 Wallball shots 18 lbs ball  in 19min 56.99sec
 
also did
        inverted dragon flags 15, 6
        get up stand up reach ups 30
 

my current weight is 145.5 lbs 
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Offline Aschott

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Re: aaron schott training log
« Reply #7 on: March 24, 2009, 04:53:58 PM »
5 rounds of:
Power cleans 5X155
Kip. Mussel ups 5
Weighted Sigel leg squat 5X35 (each leg)
Dragon flags 10

After all 5 rounds:
Barbell dead lifts 5X275, 3X295, 3X300, 3X275
Weighted pull-ups 4X65
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Offline Mitch Hamilton

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Re: aaron schott training log
« Reply #8 on: March 25, 2009, 04:51:27 AM »
Good job man, Keep it up.
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Offline Aschott

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Re: aaron schott training log
« Reply #9 on: March 25, 2009, 02:59:10 PM »
      Thanks fore the encouragement I didn’t think any one was even looking at this lol
7 rounds of: 10 hill sprints 2 minutes rest between rounds 
   
« Last Edit: March 26, 2009, 03:21:07 AM by Aschott »
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Offline Katrina Wolfe Fuhrman

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Re: aaron schott training log
« Reply #10 on: March 25, 2009, 09:35:32 PM »
I had to look up dragon flags...
D:
Holy shit!
You can really do those? [Not that I don't believe you or anything.  ::)]
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Offline Aschott

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Re: aaron schott training log
« Reply #11 on: March 26, 2009, 03:26:01 AM »
Quote from: Katrina "Wolfe" Fuhrman on March 25, 2009, 09:35:32 PM
I had to look up dragon flags...
D:
Holy shit!
You can really do those? [Not that I don't believe you or anything.  ::)]

lol yeah there really not that bad when you work up to them  :)
         
         Today is a rest day (it wasn’t going to be but I only got 3 hoers of sleep and am currently running on a 3X strength cup of coffee just to keep my awake in school) il pick back up tomorrow   

Carnet body fat % 8.6 had it tested yesterday before my workout
« Last Edit: March 26, 2009, 04:19:06 AM by Aschott »
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Offline Aschott

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Re: aaron schott training log
« Reply #12 on: March 27, 2009, 01:07:57 PM »
Squats - 5x225, 5x225, 3x225  (est. 1RM= 260  :))
Weighted pull-ups - 10x45, 8x55, 5x65, 1x70, 1x80, 1x90, 1x100(pr)
Barbell dead-lifts -   305x2, 295x3, 295x3
Dumbbell rows – 10x60, 10x60
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Offline Aschott

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Re: aaron schott training log
« Reply #13 on: March 28, 2009, 07:59:44 PM »
Active rest day
   Did some tuck planch work
    Went for a long walk and did some parkour the whole way. Volts,       precessions,  flow work, under-bar,     
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Offline Aschott

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Re: aaron schott training log
« Reply #14 on: March 30, 2009, 02:05:07 PM »
Five sets of clean and jerk 5x135 2min. rest between sets
Mussel ups- 9, 7, 6,   2min. rest between sets
Five sets box squat- 5x275
Pull-up pyramid – (start with 50lbs on a dip belt pull ups for max then immediately remove 10lbs and ripest, no rest, then immediately remove 10 more lbs, continue in this way until no weight remains, begin the next set at 40lbs and do the same then, 30lbs then, 20lbs then, 10 then no weight, all for max reps)
7,4,4,3,4,4
6,3,3,2,3
7,4,2,4
10,4,3
11,5
10
   Total 103       
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Offline Aschott

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Re: aaron schott training log
« Reply #15 on: March 31, 2009, 04:28:37 PM »
Mile 6 min 7.78 sec.
10 min. rest
Invert leg raises (bring feet over head ) 10, 6, 6,
Site and throw max in one min.41, 40,
Leg raises 10, 15,
Rope ball wall slams 40, 37,
Med ball slams 18 lab ball 25, 25,
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Offline Aschott

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Re: aaron schott training log
« Reply #16 on: April 01, 2009, 02:21:59 PM »
Planch work (total 2 min.) tuck
Hand stand (total 2 min) 30 sec. freestanding the rest on the wall
One hand pushups 4 on one side then 4 on the other about 5 times
20 pull us (just cuz I got board )
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Offline Aschott

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Re: aaron schott training log
« Reply #17 on: April 02, 2009, 12:39:29 PM »
Bleacher run 21 min. 22.49 sec.
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Offline Aschott

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Re: aaron schott training log
« Reply #18 on: April 03, 2009, 07:35:13 PM »
rest day (not pland but it wont hert :-\)
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Offline Aschott

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Re: aaron schott training log
« Reply #19 on: April 04, 2009, 05:22:33 PM »
Just started spring brake so no weight room for a wile il start back up tomarow with some bodyweight stuff
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