Logan's Workout Log

Logan Brunkenhoefer · 01-31-2011, 06:54 PM

First time doing a log, we’ll see how it goes. My training background would consist of training for baseball in high school and part of college. I was never able to train consistently due to being in and out of season. Now that I am done with baseball I will be able to weight lift exclusively. Very excited! For the past few months I’ve been following a program by Ross Enamait but I would like to add a little more size and strength.

My current stats and lifts
6’3’’ 208 lbs- 20 years old

Current Personal Records:

Powerlifting-
Deadlift- 455 lbs
Squat- 385 lbs
Overhead press- 165 lbs
Bench- 245 lbs

Oly Lifting-
I haven’t trained to much with oly lifting, and still need to work on my form. I plan on staying
light until I get my form perfected then start increasing the weights.

Gymnastics-
I just started doing gymnastics movements, and at my height and weight I believe it will take a good amount of time to make progress on many of these movements. I really enjoy playing around with gymnastics movements though, so they will certainly be part of my training.

Goals for the next 8 weeks:
Deadlift- 495 lbs
Squat- 425 lbs
OH press- 185 lbs
Bench- 275 lbs
A muscle up with no momentum/kip and be able to do a handstand balance for 10 seconds

Schedule:
M- Dead-lift with snatch grip, back squat, Push press- Accessory Work
T- Gymnastics- abs
W- rest
R-Clean and Jerk, Incline bench, OH squat Accessory Work
F-Gymnastics- abs
S-Snatch, Dead lift, Front Squat- Sprint and explosive work
S- Rest

Logan Brunkenhoefer · 01-31-2011, 07:05 PM

1/31/11

I ended up going a little heavy on the last set of squats... few different things, I didn't go deep enough, and my quads took over which caused some knee buckling. Need to go a little lighter next time and work on those two things. Hopefully get a video here soon.

Push-Press 3 3 3 1 1 1
-155, 155, 165... 185, 195, 205

Back Squat 5 5 5 3 3 3
-225, 275, 295... 315, 335, 365

Snatch Deadlift 5x5
-245 for all five

Tricep Push downs, Lateral Raises, Straight arm lat push down

Logan Brunkenhoefer · 02-01-2011, 05:03 PM

2/1/11

The gym I attend was closed today due to snow and ice, good thing I made some parelletes! I worked on handstands for a while, they're really starting to irritate me! I just can't seem to get the hang of them.

-Handstands face to wall and rollout
-Psuedo Push-ups
-L-sit for 2 min, took around 5-6 sets. First one I got 35 seconds!
-Tuck Planche, worked for advanced tuck while doing static hold.
-Typewriter push ups

A little ab work
-superman push ups
-saxon side bend
-V-ups

Finished with a plank hold for 1 min 45 sec

Eduardo Chile · 02-02-2011, 04:53 AM

Cool to see another baseball player on here. I played in college and a brief time in the minors. I'll be interested in your log.

Logan Brunkenhoefer · 02-02-2011, 09:16 PM

2/2/2011-

Rest Day

Eduardo, I checked out some of your videos on youtube, nice work!! Where did you play ball at?

Logan Brunkenhoefer · 02-03-2011, 08:27 PM

2/3/2011

Powercleans and the OH squats need some work. I can't seem to get the 2nd pull on the power-clean down. I just want to muscle it all the way up. OH squat is far from perfect, almost embarrassing the weight I put up on those compared to my other lifts.

Incline Bench 5x5
-175 for all 5 sets

Power-clean 5x3
-175, 185, 185, 205, 225

OH Squat- Form work
-I worked up to 135, but I really need to work on my shoulder flexibility!

Shrugs, Upright rows, Clap Push-ups

Eduardo Chile · 02-04-2011, 06:17 AM

I played at Rollins College and in the Angels farm system.

Those are some big goals for the next 8 weeks. Did you used to be able to hit those numbers and are working back into the groove of things?

Logan Brunkenhoefer · 02-04-2011, 06:40 PM

2/4/11

I'm getting so close to being able to do a full ab wheel roll-out! I'm hoping within the next few weeks I'll finally be able to get one! The wall-runs were brutal, first time doing those.

Bulgarian Dip 5x5

Handstand Wall Runs 6x3

Weighted Pull up 5x5
-45, 55, 65, 70, 70

Static Work- 60 sec each
-Advancded Front Lever Tuck, 3 Sets
-L-Sits 2 sets!!
-Planche Hold with feet on wall, took forever! Lots of sets

Ab Work
-Ab Wheel Roll-outs
-Back extentions
-Saxon Side bench

Eduardo, thats awesome! Rollins is located in Florida, correct? How did you like the minor league ball?

I've never been able to really work heavy for longer than 2-3 months at a time. Those would all be PRs, but I believe I will reach them within the given time period.

Logan Brunkenhoefer · 02-05-2011, 11:44 AM

2/5/2011

Snatch is getting a little better, I need to work on having it more vertical opposed to looping it out there. I've been doing the Burgener warmup so hopefully that will slowly translate to my other lifts. I almost got the 20 rep dead-lift unbroken. I got to 15 and couldn't take it anymore!

Snatch 5x3
-155, 155, 165, 165, 165

Front Squat 5x5
-185, 205, 225, 245, 245

Deadlift- 20 Reps
-315

Lunges, Farmers Walk, Calves

Eduardo Chile · 02-07-2011, 07:26 AM

Yes Rollins in in Florida.

The minors is completely different than playing at any other level. It's a job, you practice for hours, and then go to games and travel a lot. It's also fun, but it's very cut throat as well. Politics still come into play just like at high school and college.

Nice work on the Front Squats. Are you using the deadlift as assistance?