training
forgot my PF so no #s listed
speed front squat- 225x3x10
speed conv deads- 225x3x3, 275x3x7
reverse hyper- bw x15, +efs dlb mini band x15x2
dimel deads- 225x15x3
seated box jumps (from seated 12" onto 24")- bw x8, +25x8x2
ab wheel & cable twists
good session. Focused on keeping a high rack. Spread my hands out a little bit which opened up my chest spread my elbows out. At the same time it also nearly choked me out by the 3rd rep. Focused on sinking down into a strong clean squat position then exploding out. Reps were probably slower than 3.3f/s but since I didn't have the PF I didn't let it bother me. Just trying to hit positions and be explosive. Speed deads were simple, should have gone up to 315 but the rest time was killer. For both the squats and deads, I did each set on the minute, every minute except for the 5th set I gave myself 2 minutes. This all equated to about 35-40 seconds rest between each set and was pretty killer. Dimel deads were easy, should have gone to 20 but I got a sweet burn in my glutes/hams. Box jumps were crushing my hips from the seated position. Definitely a good session. Looking forward to legs next week.
Friday, December 23, 2011
12/21/11 - oly training
training
technique work with oly coach
oly rack position
power cleans from high thigh
power cleans from just above knee
power cleans from just below knee
full cleans from high thigh
full cleans from just above knee
full cleans from just below knee
full cleans from the floor up to 110kg.
Nothing very tough, just getting the timing figured out. Learning to sink into the catch, keep a high rack and keep my hips forward. Fun session.
technique work with oly coach
oly rack position
power cleans from high thigh
power cleans from just above knee
power cleans from just below knee
full cleans from high thigh
full cleans from just above knee
full cleans from just below knee
full cleans from the floor up to 110kg.
Nothing very tough, just getting the timing figured out. Learning to sink into the catch, keep a high rack and keep my hips forward. Fun session.
12/20/11 - offseason 7/2 ME upper & throws
throws
16# stone
went about 70-80% with all of these. Just trying to feel positions and deliver with little effort to get the reps in. A few of the south africans felt really good, the majority of them did not. I've got to get a good amount lower so I have a longer push on the stone. I also need to get that left foot around and down faster for a strong block. Things to work on. Hammer felt really good at the end. You'll notice every wind starts out nice and high and then the orbit gets flat on the second wind. After playing with this over and over again I found a ball path that this did not happen with. Going to drill the shit out of it now.
training
ME close grip + dbl efs monster mini bands- up to 245x1
close grip press- 245x5x2, 265x5, 265x4x2
strict ohp- 135x10, 185x6, 185x5x2
pullups- BWx3x5
one arm band pulldowns- BWx15x3
one arm band rows- BWx15x3
right lat started acting up when I did the pullups so I did some high rep stuff to flush some blood in the area. Close grip was meh, I was really hoping for 315+ bands so I'm a good ways off, looks like that'll be a goal of mine is to get to 315. After the close grips my triceps were fried so locking out anything more than 5 reps overhead with 185 just wasn't going to happen.
vids:
16# stone
- standing x12, avg 36', best 39'
- south african x20, avg 43', best 46'
went about 70-80% with all of these. Just trying to feel positions and deliver with little effort to get the reps in. A few of the south africans felt really good, the majority of them did not. I've got to get a good amount lower so I have a longer push on the stone. I also need to get that left foot around and down faster for a strong block. Things to work on. Hammer felt really good at the end. You'll notice every wind starts out nice and high and then the orbit gets flat on the second wind. After playing with this over and over again I found a ball path that this did not happen with. Going to drill the shit out of it now.
training
ME close grip + dbl efs monster mini bands- up to 245x1
close grip press- 245x5x2, 265x5, 265x4x2
strict ohp- 135x10, 185x6, 185x5x2
pullups- BWx3x5
one arm band pulldowns- BWx15x3
one arm band rows- BWx15x3
right lat started acting up when I did the pullups so I did some high rep stuff to flush some blood in the area. Close grip was meh, I was really hoping for 315+ bands so I'm a good ways off, looks like that'll be a goal of mine is to get to 315. After the close grips my triceps were fried so locking out anything more than 5 reps overhead with 185 just wasn't going to happen.
vids:
Tuesday, December 20, 2011
12/19/11 - offseason 7/1 ME lower
training
ME back squat + efs strong bands- worked up to 455x1
sumo deads- 275x10, 325x10, 375x5
12" box step ups- 135x8, 185x8x2
GMs- 185x12, 235x12x2
hanging leg raises
ab wheel
felt strong. haven't felt this explosive out of the hole with 455 in a long time. I feel I could have made a run for 550+ today. Band tension at the top is close to 200, felt pretty solid. Left knee was bugging me still, step ups were a bitch with that left leg. Stretching and extra glute work is helping, but I think it's going to be a while before I'm 100% pain free in that knee. I wanted to do some reverse hypers but I ran out of time. I'll hit some more glute stuff on thursday.
ME back squat + efs strong bands- worked up to 455x1
sumo deads- 275x10, 325x10, 375x5
12" box step ups- 135x8, 185x8x2
GMs- 185x12, 235x12x2
hanging leg raises
ab wheel
felt strong. haven't felt this explosive out of the hole with 455 in a long time. I feel I could have made a run for 550+ today. Band tension at the top is close to 200, felt pretty solid. Left knee was bugging me still, step ups were a bitch with that left leg. Stretching and extra glute work is helping, but I think it's going to be a while before I'm 100% pain free in that knee. I wanted to do some reverse hypers but I ran out of time. I'll hit some more glute stuff on thursday.
12/18/11 - offseason 7/a throws
throws
16# stone
lt hammer
meh, not a terrible session after having a week off. First time actually focusing on positions in a while, def need some more work. Will focus on letting off a bit and hitting positions, then slowly turning it back on. Whenever I get out there it's automatically go time and I forget that I'm trying to hit positions and not just chuck it as far as I can. Need to stay focused.
hammers from today:
16# stone
- step over x5, best of 41'
- full x8-10, best of 40'
- open x8-10, best of 45'
- standing x4, best of 28'
- one turn x5, best of 36'
- full x5, best of 36'
lt hammer
- 2 winds x6-8, best of 106'
- 3 winds x4-5, best of 107'
meh, not a terrible session after having a week off. First time actually focusing on positions in a while, def need some more work. Will focus on letting off a bit and hitting positions, then slowly turning it back on. Whenever I get out there it's automatically go time and I forget that I'm trying to hit positions and not just chuck it as far as I can. Need to stay focused.
hammers from today:
Monday, December 19, 2011
12/14/11 - deload plus
Despite being a deload week, I really wanted to get some throws in, however, its been rainy and cold (relatively speaking) all week. I've got a little fun comp coming up next month that involves clean & jerks so I figure I'll work technique today.
training
Bergener clean wu
Wrist stretching for oly rack
95x a bunch of cleans
185x a bunch of cleans
Bergener jerk wu
footwork drills
95x a bunch of jerks front and back
185x a bunch of jerks front and back
225x 2-3 jerks
275x1 jerk
315x0x2 attempts
Technique work took more out of me than I thought. Just barely missed the 315s, need to work on pushing myself under the bar more.. Same thing goes with the clean. Going to be doing oly stuff on wednesdays for the next couple weeks. All in all it was a fun session.
training
Bergener clean wu
Wrist stretching for oly rack
95x a bunch of cleans
185x a bunch of cleans
Bergener jerk wu
footwork drills
95x a bunch of jerks front and back
185x a bunch of jerks front and back
225x 2-3 jerks
275x1 jerk
315x0x2 attempts
Technique work took more out of me than I thought. Just barely missed the 315s, need to work on pushing myself under the bar more.. Same thing goes with the clean. Going to be doing oly stuff on wednesdays for the next couple weeks. All in all it was a fun session.
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food pron for week of 12/12
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| 12/14/11 - throwback breakfast: large bowl of cheerios, smurf approved |
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| 12/15/11 dinner = candied ham w/ au grautin potatoes |
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| 12/16/11 lunch (2nd plate shown) = beef, chicken, poatotes.. solid |
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| 12/17/11 breakfast = orange rolls. Wife had 2, I had 14.. pretty fair imo |
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| 12/17/11 dinner = chorizo & potato burrito x2 |
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| 12/18/11 dinner = spicy turkey sausage & cherry tomato omelette |
Been a little too lackadaisical with the food pics. My apologies, hope this helps make up for it.
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Wednesday, December 14, 2011
12/7/11 - offseason 5/3 DE lower
training
1000m row in 3:47 for warmup
speed squats with power factor, no bands hooked up
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2
feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..
1000m row in 3:47 for warmup
speed squats with power factor, no bands hooked up
- 185x3 @ 3.33
- 185x3 @ 3.71
- 225x3 @ 3.21
- 225x3 @ 3.58
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.09
- 225x3 @ 3.46
- 225x3 @ 3.09
- 225x3 @ 3.33
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2
feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..
Thursday, December 8, 2011
12/6/11 - offseason 5/2 ME upper & throws
throws
16# hammer
training
push press- up to 315x1, 335x0
band pulldowns- dlb monster mini x25x4
video:
hammer sesh felt good, regardless of mega dead legs and slow/tight hips. only got the first 4 throws and my camera ran out of battery. Unfortunately they weren't the best of them. After another throw or two I was able to get the ball higher on the 2nd wind which was giving me better leverage for the pull and better height as well. Orbit was getting too flat on the ones in the video. After fixing that I felt much better speed both in front and behind me. Still not where it needs to be though.
evening press session felt ok. By the time I got to this I was pretty super tired so everything else on the list was a moot point and I just wanted a good push press. I've been chasing the 315 push press for 8 months. Finally realizing my tricep strength is subpar. Need to kick it up a notch.
16# hammer
- winds x6 for warmup
- 2 winds x8-10, best of 104
- 3 winds x6-8, best of 107
training
push press- up to 315x1, 335x0
band pulldowns- dlb monster mini x25x4
video:
hammer sesh felt good, regardless of mega dead legs and slow/tight hips. only got the first 4 throws and my camera ran out of battery. Unfortunately they weren't the best of them. After another throw or two I was able to get the ball higher on the 2nd wind which was giving me better leverage for the pull and better height as well. Orbit was getting too flat on the ones in the video. After fixing that I felt much better speed both in front and behind me. Still not where it needs to be though.
evening press session felt ok. By the time I got to this I was pretty super tired so everything else on the list was a moot point and I just wanted a good push press. I've been chasing the 315 push press for 8 months. Finally realizing my tricep strength is subpar. Need to kick it up a notch.
Tuesday, December 6, 2011
12/5/11 - offseason 5/1 ME lower
training
front squat- 225x3, 275x3, 315x1, 365x1, 405x1, 435x1 [30# PR]
bulgarian split squats- 95x8, 135x8x2
adductor machine- 130x25x4
ghetto reverse hyper- BWx15, +double mini band x15x3
dimel deads- 225x15x3
done and done. wanted to do some core but I was pretty trashed and the front squats took longer than I had anticipated. Front squats felt pretty good. At first they were feeling extremely "meh" and I didn't even think I was going to get 405. Plenty of warmups later and they were feelign alright. Added a belt at 315, first time wearing a lifting belt for squats in nearly 2 years. 315 and 365 both went up easier than they ever have. 405 wasn't even much trouble. By now, my left knee was giving me some grief, but I wanted to PR. Prior PR was 415, I got greedy and went for 435. Nailed it with more in the tank, but shut it down. No need to injure myself going for a bigger PR when I already got one. Moving on, I got a sick burn in the glutes on the reverse hyper, really dig this exercise. Since my gym doesn't have one, I took a swiss ball and put it on top of a bench, looped a band through the leg to put my ankles through, leaned down on the ball and held onto the bench to keep balance, then focused on exploding my legs up in the air as far as I could, really trying to feel the glute activation. Unable to get any stretch out of it, but the contraction was very good. Deload next week, very anxious.
front squat- 225x3, 275x3, 315x1, 365x1, 405x1, 435x1 [30# PR]
bulgarian split squats- 95x8, 135x8x2
adductor machine- 130x25x4
ghetto reverse hyper- BWx15, +double mini band x15x3
dimel deads- 225x15x3
done and done. wanted to do some core but I was pretty trashed and the front squats took longer than I had anticipated. Front squats felt pretty good. At first they were feeling extremely "meh" and I didn't even think I was going to get 405. Plenty of warmups later and they were feelign alright. Added a belt at 315, first time wearing a lifting belt for squats in nearly 2 years. 315 and 365 both went up easier than they ever have. 405 wasn't even much trouble. By now, my left knee was giving me some grief, but I wanted to PR. Prior PR was 415, I got greedy and went for 435. Nailed it with more in the tank, but shut it down. No need to injure myself going for a bigger PR when I already got one. Moving on, I got a sick burn in the glutes on the reverse hyper, really dig this exercise. Since my gym doesn't have one, I took a swiss ball and put it on top of a bench, looped a band through the leg to put my ankles through, leaned down on the ball and held onto the bench to keep balance, then focused on exploding my legs up in the air as far as I could, really trying to feel the glute activation. Unable to get any stretch out of it, but the contraction was very good. Deload next week, very anxious.
Saturday, December 3, 2011
12/2/11 - offseason 4b throws
throws
16# hammer
16# hammer
- x6 winds for warmup
- 4 wind throws x15, best of 116'9
- 3 wind throws x5, best of 111'
Thursday, December 1, 2011
12/1/11 - offseason 4/3 DE upper
training
speed incline bench w/power factor aginst dbl red bands
cable low rows- 105x25x4
adductor machine- 110x25x4
dips- BWx15x3
cgbp- 225x10, 225x8x2
db curls
db hammer curls
face pulls
glute flutter kicks
cable twists
that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.
speed incline bench w/power factor aginst dbl red bands
- 135x3 @ 3.83
- 135x3 @ 3.83
- 145x3 @ 3.71
- 145x3 @ 3.71
- 145x3 @ 3.46
- 145x3 @ 3.46
- 145x3 @ 3.58
- 145x3 @ 3.58
- 145x3 @ 3.46
- 145x3 @ 3.83
cable low rows- 105x25x4
adductor machine- 110x25x4
dips- BWx15x3
cgbp- 225x10, 225x8x2
db curls
db hammer curls
face pulls
glute flutter kicks
cable twists
that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.
11/30/11 - offseason 4a throws
throws
56# wfd
56# wfd
- standing x4, best of 29'
- one turn x4, best of 37'
- full x15, best of 38'10, 5 past 38'6
very happy with this weights session. First time in a while everything felt smooth and clicked. I dropped the lifting strap once I got to the full throws because I just wasn't comfortable with it. It doesn't sit in my hand right, feels like it's going to fly out early, etc. It works great for the drills, but not the full throws. So I pulled the glove off, taped the shit out of my thumb and rocked the hook grip. My thumb hates me today for it, but I had a great session. First couple were around 35-36', was missing the finish and was drifting too far to the left so I decided to slow down my cast. Once I slowed it down, everything fell into place. I got into position after the first turn much easier and as soon as I was in position, I started leaning/driving forward. As soon as the ball got into position, I exploded to the trig and worked on getting that left around fast. Throws 4-8ish were all pretty upright, not much leg involvement and sinking. After figuring this out I worked on sinking while getting the left around and into place. As soon as my left was around and in place, I would start driving forward again and work on pushing the ball out in front of me. 5 of the throws were out past 38'6 which, considering the prior day's leg workout, I am very happy with. I should have got some video, but I'm pretty confident with how everything felt and I'll nail it again next week. 40' is going down in training, very soon.
on a side note, I tweaked my right lat a little. Nothing serious, rolled it last night and it's just sore today. I pulled in ever so slightly on the 10th throw and felt it "over-stretch" a bit. Going to lay off heavy back work for a few days and just go with some light stuff to flush the blood in and rehab it faster.
11/29/11 - offseason 4/2 DE lower
training
14" box squat for speed w/power factor
RDL- 275x10x5
hanging leg raises
stretch/foam roll/glute bridges before bed
I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.
14" box squat for speed w/power factor
- 185x3 @ 3.46
- 185x3 @ 3.09
- 185x3 @ 3.33
- 185x3 @ 3.46
- 185x3 @ 3.46
- 205x3 @ 3.21
- 205x3 @ 3.21
- 205x3 @ 3.33
- 205x3 @ 3.33
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 205x3 @ 3.46
- 225x3 @ 3.96
- 225x3 @ 3.96
- 275x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.33
- 275x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.46
RDL- 275x10x5
hanging leg raises
stretch/foam roll/glute bridges before bed
I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.
Tuesday, November 29, 2011
11/28/11 - offseason 4/1 ME upper
training
incline bench- 225x3, 275x3, 315x1, 335x1, 355x1, 365x1 PR
push press- 135x10, 185x10, 225x20, 245x10
pullups- BWx5x6
pendlay row- 135x8, 225x6, 275x5x4
ab wheel
cable flyes
one arm db overhead ext
Great sesh. Took a bit longer than I wanted but I'm happy with it. Nailed a nice little PR and I think there was a bit more in the tank. Push presses felt just terrible. The press itself wasn't bad, but my leg drive was killer. My hip started cramping up on the 20 rep set and my left knee was just cussing me out the entire time. I tried pointing my toes out and that did reduce pain. I need to make sure I do a proper warmup on my knees before these next time. Pendlay rows were fun as it's been a while since I did them. Didn't want to go too heavy so I stuck at 275 for some sets. Probably will go to 315 next time. Pullups were much easier today than they have been the last couple weeks. Time to start increasing reps per set and add in a few sets with weight.
unk cals, ate a whole pizza for dinner, tasted great, don't judge me. bodyweight is pretty steady around 283-285.
incline bench- 225x3, 275x3, 315x1, 335x1, 355x1, 365x1 PR
push press- 135x10, 185x10, 225x20, 245x10
pullups- BWx5x6
pendlay row- 135x8, 225x6, 275x5x4
ab wheel
cable flyes
one arm db overhead ext
Great sesh. Took a bit longer than I wanted but I'm happy with it. Nailed a nice little PR and I think there was a bit more in the tank. Push presses felt just terrible. The press itself wasn't bad, but my leg drive was killer. My hip started cramping up on the 20 rep set and my left knee was just cussing me out the entire time. I tried pointing my toes out and that did reduce pain. I need to make sure I do a proper warmup on my knees before these next time. Pendlay rows were fun as it's been a while since I did them. Didn't want to go too heavy so I stuck at 275 for some sets. Probably will go to 315 next time. Pullups were much easier today than they have been the last couple weeks. Time to start increasing reps per set and add in a few sets with weight.
unk cals, ate a whole pizza for dinner, tasted great, don't judge me. bodyweight is pretty steady around 283-285.
11/25/11 - offseason 3a throws
throws
16# stone
not a terrible session, but not a great one either. Stones felt pretty good, held back quite a bit on the fulls as I didn't want to pop the groin again. WFD felt pretty good, just wasn't going far. By the time I got to the fulls I was pretty tired so drive out of the back was minimal. Just focused on hitting positions. No energy at all come time for the 28, late on everything. Gotta start working lwfd back into my usual sessions.
16# stone
- step over x8-10, best of 42
- full x5, best of 39
- SA drill x6, best of 39
- stand x6, best of 27
- one turn x9, best of 33
- full x8, best of 33
not a terrible session, but not a great one either. Stones felt pretty good, held back quite a bit on the fulls as I didn't want to pop the groin again. WFD felt pretty good, just wasn't going far. By the time I got to the fulls I was pretty tired so drive out of the back was minimal. Just focused on hitting positions. No energy at all come time for the 28, late on everything. Gotta start working lwfd back into my usual sessions.
11/25/11 - CF challenge
training
1 round for time
500m row
40 free squats
30 situps
20 pushups
10 pullups
my time = 5:40
Did some stretching and foam rolling afterwards, groin is feeling pretty good.
my lungs are teh suck. A friend of mine challenged me to a crossfit workout, named "the baseline workout" so I said what the hell, it was an off day and it's not like that workout would crush me. He finished in 4:36 so it looks like he took the cake on that one. Meh, oh well. I went back to work and ate 5 pieces of pizza just for good measure, I don't want to get too "fit".
1 round for time
500m row
40 free squats
30 situps
20 pushups
10 pullups
my time = 5:40
Did some stretching and foam rolling afterwards, groin is feeling pretty good.
my lungs are teh suck. A friend of mine challenged me to a crossfit workout, named "the baseline workout" so I said what the hell, it was an off day and it's not like that workout would crush me. He finished in 4:36 so it looks like he took the cake on that one. Meh, oh well. I went back to work and ate 5 pieces of pizza just for good measure, I don't want to get too "fit".
Thursday, November 24, 2011
11/23/11 - offseason 3/2 ME lower & groin rehab
training
front squat- bar x10, 95x10, 135x10, 185x10, 225x10x5
kb swings- 36kg x20x3
glute thrusts- black band x15x3
rdl- 225x10x4
was supposed to work up to a heavy single on fronts but decided to rehab the groin instead. Probably could have worked up to the mid 3s without any trouble, but the volume work was needed for more than just one reason.
unk cals again, lol (protein over 250g)
front squat- bar x10, 95x10, 135x10, 185x10, 225x10x5
kb swings- 36kg x20x3
glute thrusts- black band x15x3
rdl- 225x10x4
was supposed to work up to a heavy single on fronts but decided to rehab the groin instead. Probably could have worked up to the mid 3s without any trouble, but the volume work was needed for more than just one reason.
unk cals again, lol (protein over 250g)
11/22/11 - offseason 3/1 DE upper
training
speed bench with power factor + doubled minis
incline db rows- 85x10, 105x8, 105x10, 115x8x2
pushdowns- 200x12x2, 200x10, 200x12
skulls- 90x12, 90x10x3
+ core = hanging leg raises, ab wheel against band & cable twists
good workout, triceps are crushed. skipped biceps, meh..
unk cals..
speed bench with power factor + doubled minis
- 135x3 @ 3.46
- 135x3 @ 3.58
- 135x3 @ 3.58
- 155x3 @ 3.21
- 155x3 @ 3.46
- 155x3 @ 3.09
- 155x3 @ 3.09
- 145x3 @ 3.21
- 145x3 @ 3.71
- 145x3 @ 3.58
incline db rows- 85x10, 105x8, 105x10, 115x8x2
pushdowns- 200x12x2, 200x10, 200x12
skulls- 90x12, 90x10x3
+ core = hanging leg raises, ab wheel against band & cable twists
good workout, triceps are crushed. skipped biceps, meh..
unk cals..
11/19/11 - offseason 2/c throws
throws
53# wfd
unk cals (I'll probaby only list these once in a while for now)
53# wfd
- x10 standing, best of 27'
- x10 one turn, best of 34'
- x12 full, best of 34'
- x3-4 step over drills, best of 41'
- x6 south african drills (right foot pivot), best of 42'
- x4 south african fulls, best of 49 on the 3rd toss, pulled groin on the 4th toss which landed at 48'
unk cals (I'll probaby only list these once in a while for now)
11/18/11 - offseason 2/b throws
throws
16# stone
blegh workout, standing felt good, spins felt off...wasn't getting good separation until the last 3-4 throws and by then I was pretty spent, majority were out around 45'
macros = ??
16# stone
- x6-8 step over, best of 42'
- x6-8 full standing, best of 43'
- x15-20 south african, best of 47'
blegh workout, standing felt good, spins felt off...wasn't getting good separation until the last 3-4 throws and by then I was pretty spent, majority were out around 45'
macros = ??
Thursday, November 17, 2011
11/17/11 - offseason 2/3 ME upper
weight training
ME strict OHP- 185x5, 205x3, 225x1, 245x1, 265x1, 275x1 (ties PR)
RE close grip presses- 135x10, 155x10, 205x20, 225x5 drop set 205x3 and tris are toast..
pullups- 6, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5 = 96 total
ring flyes- BWx8x3
500m row in 1:32.4
notes: another solid session I'm pleased with. Haven't been able to hit the 275# strict press since I was up over 300lbs, now @ 280 I've finally got it back up there. I'm happy with this. Close grips annihilated my tris, moreso than I expected. I was toast after the 20 rep set. I was initially only going to do 5-6 sets of 6 on pullups then decided to do a ladder. Once I got to 8 reps it started getting pretty hard. Once I got back down to 6 reps it wasn't too bad anymore. I ended up stopping at 5 because I was finished with the rest of the workout and completely exhausted from the row sprint and just forgot about it. meh, I figured I did enough reps. Maybe I'll do something like this with rows next week. On a side note, how the fuck did Andy Vincent maintain that speed for twice the distance. Jesus, I thought I was going to keel over. I doubt the pullups, rack pulls or squats helped but man, that killed me.
foam rolled/stretched in the evening.
cals = 4163 w/ 274g protein
pic of dinner: http://jumbo-jake.blogspot.com/2011/11/111711-dinner-1lb-bbq-pulled-pork.html
couple vids to keep this log hoppin:
ME strict OHP- 185x5, 205x3, 225x1, 245x1, 265x1, 275x1 (ties PR)
RE close grip presses- 135x10, 155x10, 205x20, 225x5 drop set 205x3 and tris are toast..
pullups- 6, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5 = 96 total
ring flyes- BWx8x3
500m row in 1:32.4
notes: another solid session I'm pleased with. Haven't been able to hit the 275# strict press since I was up over 300lbs, now @ 280 I've finally got it back up there. I'm happy with this. Close grips annihilated my tris, moreso than I expected. I was toast after the 20 rep set. I was initially only going to do 5-6 sets of 6 on pullups then decided to do a ladder. Once I got to 8 reps it started getting pretty hard. Once I got back down to 6 reps it wasn't too bad anymore. I ended up stopping at 5 because I was finished with the rest of the workout and completely exhausted from the row sprint and just forgot about it. meh, I figured I did enough reps. Maybe I'll do something like this with rows next week. On a side note, how the fuck did Andy Vincent maintain that speed for twice the distance. Jesus, I thought I was going to keel over. I doubt the pullups, rack pulls or squats helped but man, that killed me.
foam rolled/stretched in the evening.
cals = 4163 w/ 274g protein
pic of dinner: http://jumbo-jake.blogspot.com/2011/11/111711-dinner-1lb-bbq-pulled-pork.html
couple vids to keep this log hoppin:
11/16/11 - offseason 2/2 ME lower
weight training
ME rack pulls from knee cap- up to 725x1, missed 745 because straps pulled loose
RE back squat- 135x10, 225x10, 275x20, 335x10
12" step ups- 135x10x3
notes: Happy with the 725 pull, pissed about the straps. When I got in the 6s I knew they were going to be a problem as they were unravelling in my hand. I was using some new ironmind straps and the material always did feel a little off, a bit smooth and almost slimy-esq. Back to the old school harbingers. I played it very conservative on the squats. I honestly don't think I could have gotten 315x20, however, I do know I could've gotten 365x10. Obv I didn't know this at the time or I would have loaded the bar up. The goal for this in my 2nd cycle of training will be 315x20 and 405x10. By the time all is said and done in march/may-ish, I'd like to be hitting 405x20 and 495x10. Big goals, yes, but its all the more rewarding when I hit the goal. I loaded 225 up for the step ups and my legs were too fried to go anywhere so dropped it down to 135. Felt pretty good. Nice leg pump and lower back is toast.
foam rolled/stretched in the evening.
cals = 3480 per my cal program, but I didn't include the 3-4 cups of pasta salad I had with dinner. I'm guessing would be real close to 4k. Protein was at 300g. I'm satisified with this intake.
ME rack pulls from knee cap- up to 725x1, missed 745 because straps pulled loose
RE back squat- 135x10, 225x10, 275x20, 335x10
12" step ups- 135x10x3
notes: Happy with the 725 pull, pissed about the straps. When I got in the 6s I knew they were going to be a problem as they were unravelling in my hand. I was using some new ironmind straps and the material always did feel a little off, a bit smooth and almost slimy-esq. Back to the old school harbingers. I played it very conservative on the squats. I honestly don't think I could have gotten 315x20, however, I do know I could've gotten 365x10. Obv I didn't know this at the time or I would have loaded the bar up. The goal for this in my 2nd cycle of training will be 315x20 and 405x10. By the time all is said and done in march/may-ish, I'd like to be hitting 405x20 and 495x10. Big goals, yes, but its all the more rewarding when I hit the goal. I loaded 225 up for the step ups and my legs were too fried to go anywhere so dropped it down to 135. Felt pretty good. Nice leg pump and lower back is toast.
foam rolled/stretched in the evening.
cals = 3480 per my cal program, but I didn't include the 3-4 cups of pasta salad I had with dinner. I'm guessing would be real close to 4k. Protein was at 300g. I'm satisified with this intake.
11/15/11 - offseason 2/1 DE upper & throws
throws
pullups- BWx5x5
BB rows- 225x15, 275x10, 315x8, 365x5
band curls x15x2
band face pulls x15x2
notes- very pleased with this workout, both throws and weights. Throws felt pretty good, but need a lot more reps. Focus on the throws was fixing my left side drift and then getting up on the left. A couple of the full throws I tried to get after it but was missing the finish. I would get my left down and then just kind of sling the weight around me rather than get up on it and push the weight out. On the couple that I did do at about 80% effort, they were in the 37-38' range. Looking forward to throwing again.
Weight session went real good as well. Didn't feel like hooking up my bands so I just did incline with straight weight. Surprisingly, I got much stronger/faster in the last 4-6 weeks by using bands and the PF. Worked up to 165 and was still hitting speed. Thought about going to 175 but just stayed there and got some good quality work in. Decided to do some JM presses for my oh so suckage tricepz0rz. They burned.
cals = ?? 240-250ish protein.
ok, now on to the bread and butter of this post. Monday was mine & my wife's 3rd anniversary. My in-laws took our son on saturday night so we could have a date night. We went to a nice italian restaurant then had a gondola ride afterwards. The guy singing on the gondola had an amazing voice. It was a great night. I had arranged to have an "anniversary cake" (exact same flavors as our wedding cake) brought out as our dessert, however, when I called back for details on how to get it there the concierge bitch told me they wouldn't allow it so I had to ruin that surprise and just bring the cake home. Once we got to the restaurant I was informed otherwise. Regardless, they gave us a free dessert that was simply delicious. Afterwards, we stayed up until 1030pm. It was glorious, lol. Here's a few food pics from this weekend:
From left to right:
Creme Brulee, Walnut cake w/ fresh strawberry filling, 6 egg & turkey omelette, chickem parm, homemade lasagna
53# wfd
- x10 one turn, best of 36'
- x15 two turn, best of 38'
weight training
DE incline press with power factor
- 135x3 @ 3.71
- 135x3 @ 3.95
- 155x3 @ 3.71
- 155x3 @ 3.83
- 155x3 @ 3.71
- 165x3 @ 3.71
- 165x3 @ 3.58
- 165x3 @ 3.58
- 165x3 @ 3.58
- 165x3 @ 3.58
pullups- BWx5x5
BB rows- 225x15, 275x10, 315x8, 365x5
band curls x15x2
band face pulls x15x2
notes- very pleased with this workout, both throws and weights. Throws felt pretty good, but need a lot more reps. Focus on the throws was fixing my left side drift and then getting up on the left. A couple of the full throws I tried to get after it but was missing the finish. I would get my left down and then just kind of sling the weight around me rather than get up on it and push the weight out. On the couple that I did do at about 80% effort, they were in the 37-38' range. Looking forward to throwing again.
Weight session went real good as well. Didn't feel like hooking up my bands so I just did incline with straight weight. Surprisingly, I got much stronger/faster in the last 4-6 weeks by using bands and the PF. Worked up to 165 and was still hitting speed. Thought about going to 175 but just stayed there and got some good quality work in. Decided to do some JM presses for my oh so suckage tricepz0rz. They burned.
cals = ?? 240-250ish protein.
ok, now on to the bread and butter of this post. Monday was mine & my wife's 3rd anniversary. My in-laws took our son on saturday night so we could have a date night. We went to a nice italian restaurant then had a gondola ride afterwards. The guy singing on the gondola had an amazing voice. It was a great night. I had arranged to have an "anniversary cake" (exact same flavors as our wedding cake) brought out as our dessert, however, when I called back for details on how to get it there the concierge bitch told me they wouldn't allow it so I had to ruin that surprise and just bring the cake home. Once we got to the restaurant I was informed otherwise. Regardless, they gave us a free dessert that was simply delicious. Afterwards, we stayed up until 1030pm. It was glorious, lol. Here's a few food pics from this weekend:
From left to right:
Creme Brulee, Walnut cake w/ fresh strawberry filling, 6 egg & turkey omelette, chickem parm, homemade lasagna
Wednesday, November 16, 2011
Sunday, November 13, 2011
Friday, November 11, 2011
11/10/11 - offseason 1/3 DE lower
weight training
DE front squat with power factor, weight + choked monster mini bands
pull throughs - green band x10x4
+core = ab wheel against MM band, cable twists, hanging leg raises x2 sets each
foam rolled a few times between sets of front squats and deads
Pretty happy with this session. Despite my lower back still being very stiff from high rep deads on tuesday, it held up really well. The 225 front squat didn't feel too difficult. I'll be moving up to 245 my next go around. I know that if I can front squat 225 and hit all the speeds my back squat is the same so when it comes time for me to back squat for speed I'll be going with 245 also. I'd really like to push this up to 315 (+bands) by the end of the off season but I'm not sure if I can progress that fast. I do feel that 275 is very doable.
I thought I might be able to push th envelope to 365 on deads since I wasn't using bands, but that was an eye opener that just wasn't going. Not yet at least. With some chalk and without front squats prior, maybe, just MAYBE I might be able to get somewhat close to 3.33. Goal for off season is getting in the 365-405 range @ 3.33f/s.
So far I'm very pleased with my first week of off season training. No throws this week, I'll add those in next week. Going to be throwing 2-3x/week, really working on drills and dialing in technique. I've got a lot to fix this off season. Last off season I need to learn how to throw. This off season I need to learn how to throw far. You guys better watch out next season, it's going to be a smoke show.
cals = ?? 240-250ish protein.
DE front squat with power factor, weight + choked monster mini bands
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.58
- 225x3 @ 3.58
- 225x3 @ 3.58
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.83
- 225x3 @ 4.05
- 275x3 @ 3.71
- 275x3 @ 3.71
- 315x3 @ 3.46
- 315x3 @ 3.46
- 365x3 @ 2.58
- 315x3 @ 3.33
pull throughs - green band x10x4
+core = ab wheel against MM band, cable twists, hanging leg raises x2 sets each
foam rolled a few times between sets of front squats and deads
Pretty happy with this session. Despite my lower back still being very stiff from high rep deads on tuesday, it held up really well. The 225 front squat didn't feel too difficult. I'll be moving up to 245 my next go around. I know that if I can front squat 225 and hit all the speeds my back squat is the same so when it comes time for me to back squat for speed I'll be going with 245 also. I'd really like to push this up to 315 (+bands) by the end of the off season but I'm not sure if I can progress that fast. I do feel that 275 is very doable.
I thought I might be able to push th envelope to 365 on deads since I wasn't using bands, but that was an eye opener that just wasn't going. Not yet at least. With some chalk and without front squats prior, maybe, just MAYBE I might be able to get somewhat close to 3.33. Goal for off season is getting in the 365-405 range @ 3.33f/s.
So far I'm very pleased with my first week of off season training. No throws this week, I'll add those in next week. Going to be throwing 2-3x/week, really working on drills and dialing in technique. I've got a lot to fix this off season. Last off season I need to learn how to throw. This off season I need to learn how to throw far. You guys better watch out next season, it's going to be a smoke show.
cals = ?? 240-250ish protein.
Thursday, November 10, 2011
11/9/11 - offseason 1/2 ME Upper
weight training
ME floor press- 225x10, 275x3, 315x3, 335x1, 355x1, 365x0
RE strict OHP- 95x10, 135x10, 155x20, 185x7
pulups- BWx5x6
ring rows- BWx10x3
shrugs- 315x20x3
band fyes- light x15x3
1000m row = 3:33
pretty good session. A bit bummed about floor presses but meh, what can you do? My all time PR on this is 385 and that was when I was weighing around 310ish and my bench was 415-425. Just goes to show how weak my triceps are. I can bench close to 400, but this 355 was a grinder. I initially thought I could grind out 365 but then it just stopped and wasn't going anywhere. Oh well, next ME bench session I'll do some board presses. OHPs felt pretty solid, had a crazy pump going. Got over ambitious and threw 185 on for my last set of 10, just couldn't get it and quit at 7. Need to check the ego at the door, completing all the reps is more important than seeing who much I can put on the bar.
cals = ?? 250ish protein, not bad, will start tracking total cals next week
ME floor press- 225x10, 275x3, 315x3, 335x1, 355x1, 365x0
RE strict OHP- 95x10, 135x10, 155x20, 185x7
pulups- BWx5x6
ring rows- BWx10x3
shrugs- 315x20x3
band fyes- light x15x3
1000m row = 3:33
pretty good session. A bit bummed about floor presses but meh, what can you do? My all time PR on this is 385 and that was when I was weighing around 310ish and my bench was 415-425. Just goes to show how weak my triceps are. I can bench close to 400, but this 355 was a grinder. I initially thought I could grind out 365 but then it just stopped and wasn't going anywhere. Oh well, next ME bench session I'll do some board presses. OHPs felt pretty solid, had a crazy pump going. Got over ambitious and threw 185 on for my last set of 10, just couldn't get it and quit at 7. Need to check the ego at the door, completing all the reps is more important than seeing who much I can put on the bar.
cals = ?? 250ish protein, not bad, will start tracking total cals next week
Wednesday, November 9, 2011
11/8/11 - offseason 1/1 ME lower
weight training
ME good mornings- 225x6, 275x5, 315x3, 365x3, 385x3, 405x3x2
RE conventional deads- 225x10, 315x10, 365x20, 455x10
12" step ups- 135x10, 225x10x2
a couple notes. Was supposed to do ME box squats and RE sumo deads today, but the groin pull is still bugging me a little. It doesn't hurt to do conventional deads or GMs so I went with those instead. Well, the combo of GMs + touch&go deads annihilated my lower back. I was going to do some RDLs, pull throughs and core but I was already trashed enough so I just called it there. Overall though, I'm pleased with the workout. I originally wanted to go 365x20, then 405x20 however, there was no way I was going to be able to put myself through that 20rep set again. I thought about it and I like this RE setup. A couple sets of 10 to get the blood flowing, a big set of 20 then add more weight and another set of 10. I think I'm going to stick with this for a while.
cals = ?? 220ish protein, not high enough, need to get on top of this
vids:
ME good mornings- 225x6, 275x5, 315x3, 365x3, 385x3, 405x3x2
RE conventional deads- 225x10, 315x10, 365x20, 455x10
12" step ups- 135x10, 225x10x2
a couple notes. Was supposed to do ME box squats and RE sumo deads today, but the groin pull is still bugging me a little. It doesn't hurt to do conventional deads or GMs so I went with those instead. Well, the combo of GMs + touch&go deads annihilated my lower back. I was going to do some RDLs, pull throughs and core but I was already trashed enough so I just called it there. Overall though, I'm pleased with the workout. I originally wanted to go 365x20, then 405x20 however, there was no way I was going to be able to put myself through that 20rep set again. I thought about it and I like this RE setup. A couple sets of 10 to get the blood flowing, a big set of 20 then add more weight and another set of 10. I think I'm going to stick with this for a while.
cals = ?? 220ish protein, not high enough, need to get on top of this
vids:
Tuesday, November 8, 2011
11/6/11 - Tucson Games
Tucson Games Results
braemar (24.5#) - 35'8 - 1st
open (16#) - 44+, pulled groin 2nd attempt & passed - 1st
HWFD - 39'11.25" - 1st - fouled 41'1 on extras
LWFD - fouled out - 11th
HH - 90+ - 1st - 96+ on extras
LH - 112+ - 1st
Sheaf - 28 - 1st - 30' on extras
Caber (18' 100#s) - 12:00 - 1st
WOB - 14' - 4th
Overall = 1st w/ 21.5pts, 2nd place had 25pts.
Was pretty happy with braemar, considering the stone is just terrible. I was expecting to toss a 21.5# stone like we did last year, then this thing showed up to haunt me. Oh well. Open was just terrible. Over anxious to pop that bad boy out there. Didn't get on my left, and didn't pivot enough before exploding = pulled right groin. Ugh. Very minor, but still, now it's going to sit in the back of my head all day long.
After the pulled groin, I was very timid about the weights. I took a 2 one turns and a full throw to warm up on HWFD. Really focused on getting on my left for both the sprint and drive. Tried to use my right leg as little as possible and you could definitely tell. The extra time I took to get on my left was driving me way left. Fouled my first attempt, then a sweet 39'11" on my 2nd attempt. I was befuddled when he pulled it in thinking there was no way it was that far. In fact, I went out to look at the divot and was asking others if that's really where it landed. When I was up again, I hit just barely to the left of the one before and it was 39'11.25". Took an extra and fouled a 41'1" and called it there. Happy with these considering the mind fuck my groin was giving me. Groin wasn't really bugging me, but then, I wasn't giving it a big reason to either and I was afraid to really push it. Ended up doing the same thing with the light weight, drifting off the the left due to a late sprint. Fouled all 3 and ended 11th place. They told me I should do a one turn on my last attempt just to get a mark. The current leader at the time was at 68'. I wanted 80+ so I went for it as I was pretty close on my others. Fouled it out, oh well.
After weights, we went to the sheaf. Sheaf has given me some issues in the past and the last time I was at a games that did sheaf was in may in albuquerque. I really wanted 30', but I knew I hadn't put the practice time in that I needed. I just focused on a big back swing and a strong pull. Came in at 18' so I could work on accuracy. This was my issue last year. First toss my block was a bit late, every one after that I got it fixed. Worked up 3 feet at a time until we got to 26', then we went 2 feet at a time. There were 3 of us in at 30' and because I had no misses until 30', I took 1st on count backs. I missed all 3 attempts, then took extras and really focused on a huge back swing. On my 3rd extra I cleared it for a huge 4' PR. That was the highlight of my day.
After sheaf we broke for lunch. I got about a 1/2 for lunch since sheaf ran so long. By the time I got to the hammer cage, everyone was ready to go and I had just gotten my boots on. I was granted 1 warmup/wind, clearly not enough. My first heavy hammer was 90+, then a couple terrible ones at 86. It was enough to win it. On my 2nd extra I finally loosened up enough to get my hips driving the hammer ball and dropped one at 96. Not happy but acceptable I suppose. Afterwards my hips shut down again for light hammer. 2 at 112 and 1 at 111. Blegh, didn't even take extras, just wanted to move on.
Caber was pretty fun, There were only 3-4 of us that actually turned it despite it being a relatively easy stick. Lots of T&F guys that throw pretty far, but no caber experience. All the picks felt easy, the first one I didn't get enough speed and landed @ 1030. 2nd one got incredible speed and I couldn't get my footing fast enough before the caber came off my shoulder, that didn't turn, maybe it was 75 degrees, I don't know. Last one felt solid. Got a good drive, and a strong pull, easy 12:00.
Last up was WOB. I've been having issues with WOB lately. I don't know if it's because I'm pulling early or I'm just not finishing the pull. I forgot to get video so I don't really have a way to analyze it at this time. I'm going to experiment over the next few weeks and see. Every pull was way high enough, even at 15', but it was either out in front of the bar or came down on top of the bar and didn't get behind it. Meh, whatevs. I ended up taking 4th at this event.
All in all it was a great games and was extremely fun. Can't wait to go back. Got lots of work to do this off season, starting with rehabbing this groin and taking a week off of throws. Looking forward to next season. Now it's time to get strong!!
braemar (24.5#) - 35'8 - 1st
open (16#) - 44+, pulled groin 2nd attempt & passed - 1st
HWFD - 39'11.25" - 1st - fouled 41'1 on extras
LWFD - fouled out - 11th
HH - 90+ - 1st - 96+ on extras
LH - 112+ - 1st
Sheaf - 28 - 1st - 30' on extras
Caber (18' 100#s) - 12:00 - 1st
WOB - 14' - 4th
Overall = 1st w/ 21.5pts, 2nd place had 25pts.
Was pretty happy with braemar, considering the stone is just terrible. I was expecting to toss a 21.5# stone like we did last year, then this thing showed up to haunt me. Oh well. Open was just terrible. Over anxious to pop that bad boy out there. Didn't get on my left, and didn't pivot enough before exploding = pulled right groin. Ugh. Very minor, but still, now it's going to sit in the back of my head all day long.
After the pulled groin, I was very timid about the weights. I took a 2 one turns and a full throw to warm up on HWFD. Really focused on getting on my left for both the sprint and drive. Tried to use my right leg as little as possible and you could definitely tell. The extra time I took to get on my left was driving me way left. Fouled my first attempt, then a sweet 39'11" on my 2nd attempt. I was befuddled when he pulled it in thinking there was no way it was that far. In fact, I went out to look at the divot and was asking others if that's really where it landed. When I was up again, I hit just barely to the left of the one before and it was 39'11.25". Took an extra and fouled a 41'1" and called it there. Happy with these considering the mind fuck my groin was giving me. Groin wasn't really bugging me, but then, I wasn't giving it a big reason to either and I was afraid to really push it. Ended up doing the same thing with the light weight, drifting off the the left due to a late sprint. Fouled all 3 and ended 11th place. They told me I should do a one turn on my last attempt just to get a mark. The current leader at the time was at 68'. I wanted 80+ so I went for it as I was pretty close on my others. Fouled it out, oh well.
After weights, we went to the sheaf. Sheaf has given me some issues in the past and the last time I was at a games that did sheaf was in may in albuquerque. I really wanted 30', but I knew I hadn't put the practice time in that I needed. I just focused on a big back swing and a strong pull. Came in at 18' so I could work on accuracy. This was my issue last year. First toss my block was a bit late, every one after that I got it fixed. Worked up 3 feet at a time until we got to 26', then we went 2 feet at a time. There were 3 of us in at 30' and because I had no misses until 30', I took 1st on count backs. I missed all 3 attempts, then took extras and really focused on a huge back swing. On my 3rd extra I cleared it for a huge 4' PR. That was the highlight of my day.
After sheaf we broke for lunch. I got about a 1/2 for lunch since sheaf ran so long. By the time I got to the hammer cage, everyone was ready to go and I had just gotten my boots on. I was granted 1 warmup/wind, clearly not enough. My first heavy hammer was 90+, then a couple terrible ones at 86. It was enough to win it. On my 2nd extra I finally loosened up enough to get my hips driving the hammer ball and dropped one at 96. Not happy but acceptable I suppose. Afterwards my hips shut down again for light hammer. 2 at 112 and 1 at 111. Blegh, didn't even take extras, just wanted to move on.
Caber was pretty fun, There were only 3-4 of us that actually turned it despite it being a relatively easy stick. Lots of T&F guys that throw pretty far, but no caber experience. All the picks felt easy, the first one I didn't get enough speed and landed @ 1030. 2nd one got incredible speed and I couldn't get my footing fast enough before the caber came off my shoulder, that didn't turn, maybe it was 75 degrees, I don't know. Last one felt solid. Got a good drive, and a strong pull, easy 12:00.
Last up was WOB. I've been having issues with WOB lately. I don't know if it's because I'm pulling early or I'm just not finishing the pull. I forgot to get video so I don't really have a way to analyze it at this time. I'm going to experiment over the next few weeks and see. Every pull was way high enough, even at 15', but it was either out in front of the bar or came down on top of the bar and didn't get behind it. Meh, whatevs. I ended up taking 4th at this event.
All in all it was a great games and was extremely fun. Can't wait to go back. Got lots of work to do this off season, starting with rehabbing this groin and taking a week off of throws. Looking forward to next season. Now it's time to get strong!!
Thursday, November 3, 2011
11/2/11 - throws
throws
30# wfd
macros- I don't know or care right now, I'll start tracking again next week.
30# wfd
- x10 one turn drills, best of 60'
- x10 standing throws, best of 46'
- x5 one turn drills, best of 62'
- x15 full throws, best of 66'
macros- I don't know or care right now, I'll start tracking again next week.
11/1/11 - throws + weight training
throws
16# stone
stones feeling good, not getting up onto my left as much as I need to but it's coming along. Threw uphill at lunch as usual, body is really feeling beat up, looking forward to the deload before competing sunday. South african felt good, nice and snappy. Sheaf went well, focused on blocking and a big back swing, both of which are coming along nicely. Also need to sink a bit more so I can get more legs into it. It all came together on a few throws and had some fantastic height, going to try to get 30ft in tucson.
weights
hip snatch up to 205x3
push press up to 295x3, 315x .95, 315xF
hang clean- 225x10x3
lying leg raises x15x3
speed squats
macros- I don't know ore care right now, I'll start tracking again next week.
16# stone
- step over drill x5, best of 38
- full standing x, best of 38.5
- south african x10x best of 44
stones feeling good, not getting up onto my left as much as I need to but it's coming along. Threw uphill at lunch as usual, body is really feeling beat up, looking forward to the deload before competing sunday. South african felt good, nice and snappy. Sheaf went well, focused on blocking and a big back swing, both of which are coming along nicely. Also need to sink a bit more so I can get more legs into it. It all came together on a few throws and had some fantastic height, going to try to get 30ft in tucson.
weights
hip snatch up to 205x3
push press up to 295x3, 315x .95, 315xF
hang clean- 225x10x3
lying leg raises x15x3
speed squats
- 225x3 - 3.21
- 225x3 - 3.21
- 225x3 - 3.33
- 225x3 - 3.33
- 225x3 - 3.33
macros- I don't know ore care right now, I'll start tracking again next week.
Tuesday, November 1, 2011
10/31/11 - throws
throws
53# wfd
Worked on a more straighter drive to the trig, rather than diagonal. I found that when my timing was right with the sprint, I would finish early out to the right. When my timing was off of the spring, I would finish late off to the left. Played around with this quite a bit and found a happy medium, throwing very slightly to the left and getting up on my left leg very well. I also found that when I sprint diagonally (over-rotate and hence, reaching for my foot placement), that by the time I'm in position, my legs are too far apart to get any good leg drive into the finish. I end up getting up on my left, but my right leg is almost locked by then and I'm losing a lot of distance. Once I fixed the sprint phase and was driving straighter (not completely straight, still over to the left a tidbit), my legs got into a better power position. It was easier to sink and drive forward up onto and over that left leg, getting a really nice lift and push for the finish. A couple times my right hip shot forward and I stepped over the trig. Going to work on finding a happy medium. By the time I got around to the full throws I was pretty exhausted so I was just going through the motions with minimal effort on the sprint.
Although slow, hammer felt really good. Really reaching to my right to catch the ball. Going to work hammer one more time before Tucson to get a couple good throws in.
Thought about throwing sheaf and WOB tonight, however, hand was pretty tired from weights plus the kids were already out trick or treating so I just relaxed with my family and hung out handing out candy. Probably won't throw wob again until the games but thats not a big deal. I can make minimal adjustments as needed. I'll throw sheaf once or twice and that should be good enough as well.
didnt count calories, protein was approx 260-280g which I'm happy with.
53# wfd
- x12-15 one turn, best of 34'
- x8-10 full standing, best of 32'
Worked on a more straighter drive to the trig, rather than diagonal. I found that when my timing was right with the sprint, I would finish early out to the right. When my timing was off of the spring, I would finish late off to the left. Played around with this quite a bit and found a happy medium, throwing very slightly to the left and getting up on my left leg very well. I also found that when I sprint diagonally (over-rotate and hence, reaching for my foot placement), that by the time I'm in position, my legs are too far apart to get any good leg drive into the finish. I end up getting up on my left, but my right leg is almost locked by then and I'm losing a lot of distance. Once I fixed the sprint phase and was driving straighter (not completely straight, still over to the left a tidbit), my legs got into a better power position. It was easier to sink and drive forward up onto and over that left leg, getting a really nice lift and push for the finish. A couple times my right hip shot forward and I stepped over the trig. Going to work on finding a happy medium. By the time I got around to the full throws I was pretty exhausted so I was just going through the motions with minimal effort on the sprint.
Although slow, hammer felt really good. Really reaching to my right to catch the ball. Going to work hammer one more time before Tucson to get a couple good throws in.
Thought about throwing sheaf and WOB tonight, however, hand was pretty tired from weights plus the kids were already out trick or treating so I just relaxed with my family and hung out handing out candy. Probably won't throw wob again until the games but thats not a big deal. I can make minimal adjustments as needed. I'll throw sheaf once or twice and that should be good enough as well.
didnt count calories, protein was approx 260-280g which I'm happy with.
Monday, October 31, 2011
10/30/11 - throws
throws
23.5# stone
not a terrible session, but not great either. From the very beginning I could feel the effects of the prior day's poor nutrition. Whenever I don't watch calories I end up eating significantly less protein. For some reason, my calories were severly restricted on saturday as well, this definitely carried over. Everything felt heavier, despite having 2 days rest. I'm kicking myself in the ass for not paying attention to my calories better on saturday, oh well, moving on. Technique felt dialed in on both the stones. Was getting up onto my lef and a good block on the braemar tosses. For the south african I was getting a good wrap and a tight coil. Was opening up early on a lot of them, still many more drills to do.
The focus of the day was weights. Originally I set out to do everything except caber. WFD took over because this is where I need the most work right now. After lots of line drills and lots of one turns, I finally had a good straight drive again. The next big thing to work on was the finish. I seem to be pulling the weight around me and leaning back to counter balance it, but this isn't right. I was getting really frustratet with the heavy weight and moved to the light weight at this point. After about 7-8 tosses I was getting up on my left so much that it was pushing my right hip all the way through and I was stepping over. Bingo. Worked this for another 4-5 throws and despite little drive from 1 to 2 was still getting some decent throws. Decided to go back to heavy and dropped another 3-4 in the 35-36' range.. after about 2.5 hours of training, I was pleased with this.
Didn't even track calories the rest of the day, just ate like a pig. 1 gallon of milk, a pound or so of pot roast with carrots and potatoes. Some pepperoni and cheese sandwiches. It was good and I feel energized today. This is the week leading up to the Tucson games, typically I would take it easy but I need to get more reps in with the weights, plus I need to get at least one session in with the hammers, wob and sheaf. I don't compete until sunday so here is the plan:
monday = weights + hammer @ lunch, wob + sheaf after work
tuesday = weights + stones @ lunch, speed work with weights & PF after work
wednesday = weights + hammer + sheaf
deload the rest of the week, ice bath wednesday and friday night. stretch/foam roll every night, 3500-4000 calories/day. 20g BCAA/day starting wednesday to assist with recovery, large omelette pre-comp + some caffeine since I've got to get up at 430a to make the drive sunday morning.
23.5# stone
- x8 step over drills, best of 35'
- x5 full standing, best of 35'
- x15 south african, best of 44'
- x10-12 one turn, best of 35'
- x8-10 two turn, best of 36'
not a terrible session, but not great either. From the very beginning I could feel the effects of the prior day's poor nutrition. Whenever I don't watch calories I end up eating significantly less protein. For some reason, my calories were severly restricted on saturday as well, this definitely carried over. Everything felt heavier, despite having 2 days rest. I'm kicking myself in the ass for not paying attention to my calories better on saturday, oh well, moving on. Technique felt dialed in on both the stones. Was getting up onto my lef and a good block on the braemar tosses. For the south african I was getting a good wrap and a tight coil. Was opening up early on a lot of them, still many more drills to do.
The focus of the day was weights. Originally I set out to do everything except caber. WFD took over because this is where I need the most work right now. After lots of line drills and lots of one turns, I finally had a good straight drive again. The next big thing to work on was the finish. I seem to be pulling the weight around me and leaning back to counter balance it, but this isn't right. I was getting really frustratet with the heavy weight and moved to the light weight at this point. After about 7-8 tosses I was getting up on my left so much that it was pushing my right hip all the way through and I was stepping over. Bingo. Worked this for another 4-5 throws and despite little drive from 1 to 2 was still getting some decent throws. Decided to go back to heavy and dropped another 3-4 in the 35-36' range.. after about 2.5 hours of training, I was pleased with this.
Didn't even track calories the rest of the day, just ate like a pig. 1 gallon of milk, a pound or so of pot roast with carrots and potatoes. Some pepperoni and cheese sandwiches. It was good and I feel energized today. This is the week leading up to the Tucson games, typically I would take it easy but I need to get more reps in with the weights, plus I need to get at least one session in with the hammers, wob and sheaf. I don't compete until sunday so here is the plan:
monday = weights + hammer @ lunch, wob + sheaf after work
tuesday = weights + stones @ lunch, speed work with weights & PF after work
wednesday = weights + hammer + sheaf
deload the rest of the week, ice bath wednesday and friday night. stretch/foam roll every night, 3500-4000 calories/day. 20g BCAA/day starting wednesday to assist with recovery, large omelette pre-comp + some caffeine since I've got to get up at 430a to make the drive sunday morning.
Sunday, October 30, 2011
Friday, October 28, 2011
10/27/11 - throws
throws
16# stone
again, stones felt great and weights did not. really tried to evaluate what is going on with my weights and discovered a few things: 1) I don't drive in a straight line. I drive diagonally left toward the front of the trig. This is due to over pivoting my right foot and turning into the turn too much with my torso. Need to fix this. 2) I'm pulling late because i'm waiting for my foot to pivot enough before driving. What does this mean? It means that for the last 2 months the one turn drills I've been doing have drilled incorrect footwork. This sucks. 3) I'm scooping the weight. The reason for this is when my footwork is correct, the timing of my drive from 1 to 2 is off and the weight is too close to my body. Time to fix all of this, hopefully I can get it semi-fixed before tucson. Lots of one turn drills to get the new footwork in my head. Then it's just going to be like Luke Crowley said, cast = rolling start into a huge one turn. Time to get rolling and some big WFD #s.
Had a nice little discussion with MVincent about this as well and learned a couple things. The same block on the stones should be felt on the weights, ie: getting up on my left and pushing back to accellerate my hips forward. Also, "pushing" the weight out, not pulling it. This is a product of getting up on that left rather than staying on my right and pulling the weight around me. Time to do work.
Oh, I also ate a decent meal before training (at noon) and I had a decent amount more of energy. Combined with the BCAAs during workout, I felt pretty good.
daily macros = 61f / 345c / 242p = 2927 cals IF style
16# stone
- x5 step over drills, best of 38'
- x5 full standing, best of 40'
- x8 south african, best of 43'
- x5 one turns, best of 34'
- x10 two turns, best of 34'
again, stones felt great and weights did not. really tried to evaluate what is going on with my weights and discovered a few things: 1) I don't drive in a straight line. I drive diagonally left toward the front of the trig. This is due to over pivoting my right foot and turning into the turn too much with my torso. Need to fix this. 2) I'm pulling late because i'm waiting for my foot to pivot enough before driving. What does this mean? It means that for the last 2 months the one turn drills I've been doing have drilled incorrect footwork. This sucks. 3) I'm scooping the weight. The reason for this is when my footwork is correct, the timing of my drive from 1 to 2 is off and the weight is too close to my body. Time to fix all of this, hopefully I can get it semi-fixed before tucson. Lots of one turn drills to get the new footwork in my head. Then it's just going to be like Luke Crowley said, cast = rolling start into a huge one turn. Time to get rolling and some big WFD #s.
Had a nice little discussion with MVincent about this as well and learned a couple things. The same block on the stones should be felt on the weights, ie: getting up on my left and pushing back to accellerate my hips forward. Also, "pushing" the weight out, not pulling it. This is a product of getting up on that left rather than staying on my right and pulling the weight around me. Time to do work.
Oh, I also ate a decent meal before training (at noon) and I had a decent amount more of energy. Combined with the BCAAs during workout, I felt pretty good.
daily macros = 61f / 345c / 242p = 2927 cals IF style
10/26/11 - squat + back
training
back squats- 135x5, 185x5, 225x5... etc up to 405x5, 455x1
pullups- BWx5x8sets
ring rows- BWx10x3sets
heavy band glute thrusts- x10, x15x2sets
40" box jumps, BWx5x3sets
1000m row in 4:28
not happy with the squat. my core was still smashed from deads on monday, i forgot my belt, i gave blood tuesday, etc and the excuses go on. Fact of the matter was 455 felt heavy as shit. I did a single and just didn't feel like putting forth the effort for any more. I probably could have ground out another 2-3 but just didn't want it. The rest of the workout was decent, cardio at the end felt pretty good, not a fast pace but it still felt good.
re: diet, going to change things around. Still going to go IF style, however, I need some food before my workouts. I'm just dragging ass all the time. I've decided I'm going to eat "breakfast" at noon, train at 1-115ish then eat my postWO meal at 230-3ish.. I'll start this tomorrow. Also increased calories back up to 2500-2800ish for now. 1800 was just too low.
macros = ~3000
back squats- 135x5, 185x5, 225x5... etc up to 405x5, 455x1
pullups- BWx5x8sets
ring rows- BWx10x3sets
heavy band glute thrusts- x10, x15x2sets
40" box jumps, BWx5x3sets
1000m row in 4:28
not happy with the squat. my core was still smashed from deads on monday, i forgot my belt, i gave blood tuesday, etc and the excuses go on. Fact of the matter was 455 felt heavy as shit. I did a single and just didn't feel like putting forth the effort for any more. I probably could have ground out another 2-3 but just didn't want it. The rest of the workout was decent, cardio at the end felt pretty good, not a fast pace but it still felt good.
re: diet, going to change things around. Still going to go IF style, however, I need some food before my workouts. I'm just dragging ass all the time. I've decided I'm going to eat "breakfast" at noon, train at 1-115ish then eat my postWO meal at 230-3ish.. I'll start this tomorrow. Also increased calories back up to 2500-2800ish for now. 1800 was just too low.
macros = ~3000
10/25/11 - throws
throws
53# wfd
macros = ?
53# wfd
- x10 one turns
- x15-20 two turns
macros = ?
Tuesday, October 25, 2011
10/24/11 - deads & posterior
training
conventional deadlifts up to 655x1 [20# PR]
RDL- 335x8, 385x6, 425x6
band pull throughs- green band x10x3
blegh.. I should be happy with a PR but I'm not. 605 didn't feel 1/2 as easy as it did last week and I'm thinking it could be that I wasn't "recovered" from the ultra low calories all last week. When I pulled 605 I knew 7 was probably going to be a no-go. I loaded up 655 and it was a grinder, complete with bloody nose and full body cramps afterwards, lol. Give me a few more months and 7 will go down.
macros = ??
conventional deadlifts up to 655x1 [20# PR]
RDL- 335x8, 385x6, 425x6
band pull throughs- green band x10x3
blegh.. I should be happy with a PR but I'm not. 605 didn't feel 1/2 as easy as it did last week and I'm thinking it could be that I wasn't "recovered" from the ultra low calories all last week. When I pulled 605 I knew 7 was probably going to be a no-go. I loaded up 655 and it was a grinder, complete with bloody nose and full body cramps afterwards, lol. Give me a few more months and 7 will go down.
macros = ??
10/23/11 - throws
throws
16# stone
sweet stones session, really starting to click
absolutely terrible weights session. I'm pulling way too early and the weight is blowing out the right side. I was exhausted by the time I got to LWFD so my #s were terrible, pulls were late, leg drive was nil. Just an awful day for weights. Shut it down and decided to start eating in prepration for a big pull monday.
macros = 281f / 725c / 281p = 6488 cals
BCAA + beta alanine preWO, postWO meal = 174/581/164/4466 cals @ approx noon-1p
16# stone
- x5 step over drills, best of 43'
- x5 full standing, best of 46'
- x10-12 south african, best of 47.5'
- x3-5 one turns, best of 36'
- x4 two turns, best of terrible
sweet stones session, really starting to click
absolutely terrible weights session. I'm pulling way too early and the weight is blowing out the right side. I was exhausted by the time I got to LWFD so my #s were terrible, pulls were late, leg drive was nil. Just an awful day for weights. Shut it down and decided to start eating in prepration for a big pull monday.
macros = 281f / 725c / 281p = 6488 cals
BCAA + beta alanine preWO, postWO meal = 174/581/164/4466 cals @ approx noon-1p
10/21/11 & 22 - calories
no training, just a calorie log.
10/21 = 43f / 115c / 247p = 1866 cals IF style
am weight = 275.6lbs
10/22 = 33f / 150c / 252p = 1908 cals IF style
increasing cals on the 23rd & 24th for my heavy DL sesh, then back down the rest of the week. Back to maintenance over the weekend until after thanksgiving.
10/21 = 43f / 115c / 247p = 1866 cals IF style
am weight = 275.6lbs
10/22 = 33f / 150c / 252p = 1908 cals IF style
increasing cals on the 23rd & 24th for my heavy DL sesh, then back down the rest of the week. Back to maintenance over the weekend until after thanksgiving.
Saturday, October 22, 2011
10/20/11 - throws
throws
16# stone
great stones session.. really learning how to get separated and push the hips through first. Need to work on keeping my upper body back a tidbit longer as I'm opening up too early. Excited to throw stones again. WOB was crappy, everything out front or hitting the bar on the way down. Finally figured it out I wasn't finishing my pull and no issues at all. Going to hit some quality reps next week.
macros = 29f / 155c / 247p = 1905 cals
BCAA + beta alanine preWO, postWO meal = 11/123/99/1005cals @ approx 3p
16# stone
- x6 step over drills, best of 38'
- x6-8 full standing, best of 41'
- x25-30 south african, best of 46'
great stones session.. really learning how to get separated and push the hips through first. Need to work on keeping my upper body back a tidbit longer as I'm opening up too early. Excited to throw stones again. WOB was crappy, everything out front or hitting the bar on the way down. Finally figured it out I wasn't finishing my pull and no issues at all. Going to hit some quality reps next week.
macros = 29f / 155c / 247p = 1905 cals
BCAA + beta alanine preWO, postWO meal = 11/123/99/1005cals @ approx 3p
10/19/11 - front squats, box jumps & back
training
front squats- up to 365x1, fail @ 405
speed front squats w/PF (fastest time listed)
pullups- BWx5x8
bb rows- 225x10x4
seated box jumps to 30" box, from 18" box x6x3
500m row, time was 1:39
exhausted early. I knew it was going to be a tough session when even my warmups with 95lbs for front squats felt like 225. I racked 405 and walked it out, as I sunk down into the hole I thought about pushing. I probably could have grinded it out, but I was crushed. Tired, hungry, etc.. so I just dropped it from there and moved onto my speed stuff. Box jumps were easy. I like doing them from a seated position, I feel like I'm working harder. Next time I'll bump it up to 36" and start holding weight. The row was brutal, but fun. I would've be 1:20ish but I stopped twice for 5-10 seconds each time.
macros = 35f / 160c / 244p = 1927cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
front squats- up to 365x1, fail @ 405
speed front squats w/PF (fastest time listed)
+ choked monster mini bands
- 185x3 @ 4.08
- 185x3 @ 3.83
- 225x3 @ 3.51
- 225x3 @ 3.33
- 225x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.46
- 275x3 @ 3.58
bb rows- 225x10x4
seated box jumps to 30" box, from 18" box x6x3
500m row, time was 1:39
exhausted early. I knew it was going to be a tough session when even my warmups with 95lbs for front squats felt like 225. I racked 405 and walked it out, as I sunk down into the hole I thought about pushing. I probably could have grinded it out, but I was crushed. Tired, hungry, etc.. so I just dropped it from there and moved onto my speed stuff. Box jumps were easy. I like doing them from a seated position, I feel like I'm working harder. Next time I'll bump it up to 36" and start holding weight. The row was brutal, but fun. I would've be 1:20ish but I stopped twice for 5-10 seconds each time.
macros = 35f / 160c / 244p = 1927cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
Thursday, October 20, 2011
10/18/11 dinner - chicken w/ broccoli & cheese + ff cottage cheese
Sent from my HTC on the Now Network from Sprint!
10/18/11 - throws
throws
30# wfd
thew uphill @ work during my lunch break. focused on getting real low for the finish and really driving up and out. worked on footwork and separation, then slowly increased effort. Still feeling beat up from sundays sprints + mondays DL workout, low cals are hitting me today too. Got to stay focused. Sprints were slow but meh, whatevs. I'll be working on increasing this speed over the next couple months. I'd really like to get my 40 in the sub 5s.
macros = 26f / 159c / 250p = 1870 cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
30# wfd
- x12-14 one turns, best of 63'
- x6-8 two turns, best of 68'
thew uphill @ work during my lunch break. focused on getting real low for the finish and really driving up and out. worked on footwork and separation, then slowly increased effort. Still feeling beat up from sundays sprints + mondays DL workout, low cals are hitting me today too. Got to stay focused. Sprints were slow but meh, whatevs. I'll be working on increasing this speed over the next couple months. I'd really like to get my 40 in the sub 5s.
macros = 26f / 159c / 250p = 1870 cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
10/17/11 - deads & bench
training
bench- up to 385x1, fail @ 405
speed bench w/PF (fastest time listed)
speed deads w/PF (fastest time listed)
+ lying leg raises, ab wheel against choked mini band & cable twists
pissed about missing 405.. 385 felt easy, I must be losing leg drive, tightness or something.. I don't bench heavy nearly as often as I should so that could be a reason, whatevs. Speed felt alright on everything, pretty tired, was supposed to do heavy sumo pulls and some assistance work but I wasn't feeling. Yesterday's sprints have my legs on fire today.
macros = 26f / 162c / 252p = 1884 cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
dropping cals down for about 2 weeks, going to try to get some fat loss going before the tucson games. I'll have a cheat meal sunday the 23rd, then about maintenance cals on the 24th since I'll be going for a ME deadlift, then back down to 1800 for the rest of the week.
bench- up to 385x1, fail @ 405
speed bench w/PF (fastest time listed)
+ doubled mini bands
- 135x3 @ 2.57
- 135x3 @ 3.33
- 135x3 @ 3.21
- 135x3 @ 3.21
- 135x3 @ 3.33
- 135x3 @ 3.33
- 135x3 @ 3.46
- 135x3 @ 3.46
- 135x3 @ 3.33
- 135x3 @ 3.58
+ doubled monster mini bands
- 225x3 @ 3.95
- 275x3 @ 3.71
- 275x3 @ 3.46
- 275x3 @ 3.71
- 275x3 @ 3.58
- 315x3 @ 3.21
- 315x3 @ 3.33
- 315x3 @ 3.46
pissed about missing 405.. 385 felt easy, I must be losing leg drive, tightness or something.. I don't bench heavy nearly as often as I should so that could be a reason, whatevs. Speed felt alright on everything, pretty tired, was supposed to do heavy sumo pulls and some assistance work but I wasn't feeling. Yesterday's sprints have my legs on fire today.
macros = 26f / 162c / 252p = 1884 cals
BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p
dropping cals down for about 2 weeks, going to try to get some fat loss going before the tucson games. I'll have a cheat meal sunday the 23rd, then about maintenance cals on the 24th since I'll be going for a ME deadlift, then back down to 1800 for the rest of the week.
10/16/11 - throws
throws
16# stone
30# wfd
sprints- 100'x8
took it way easy on wfd after the groin pull.. I think the issue is my right isn't pivoting enough and my knee isn't coming in before I push. This may be a product of the large jav spikes in my shoes. I'm going to replace with smaller spikes and see how that feels. Was also very sick on saturday the 15th, I think I caught the stomach bug that my wife had thursday, was throwing up all moring, queesy all day.. need to rest up.
macros = ?
16# stone
- x6-8 step over drills, best of 41'
- x4-6 full, best of 42'
- x2 south african, best of 41: tweaked right groin
30# wfd
- x4-6 one turn, unk distance
- x2-4 two turn, unk distance
sprints- 100'x8
took it way easy on wfd after the groin pull.. I think the issue is my right isn't pivoting enough and my knee isn't coming in before I push. This may be a product of the large jav spikes in my shoes. I'm going to replace with smaller spikes and see how that feels. Was also very sick on saturday the 15th, I think I caught the stomach bug that my wife had thursday, was throwing up all moring, queesy all day.. need to rest up.
macros = ?
10/14/11 - squat, ohp & back
training
speed squats w/PF (fastest time listed)
squats (no bands, bar weight only)- 315x3 @ 2.96, 405x1 @ 2.22, 455x1 @ 1.85, 505x1 @ 0.61
strict OHP- 135x12, 185x3, 206x1, 225x1, 275xF, 255x1
GMs- 225x8x3
*superset w/ pullthroughs- green band x8, x10x2
pullups- BWx5x6
db rows- 120x10x3
aside from the heavy squats, it was a great training session. 505 felt WAY heavier than it should have, a product of prior speed work, exhaustion or just plain weakness? I fail to give excuses so I'll just say plain weakness. I need to work this up. I want 600+ before the start of next season.
macros = ?
BCAA + beta alaine preWO, postWO meal = 7/107/94/858cals @ approx 3p
speed squats w/PF (fastest time listed)
225 + choked monster mini bands
- 225x3 @ 3.46
- 225x3 @ 3.46
- 225x3 @ 3.58
- 225x3 @ 3.46
- 225x3 @ 3.33
- 275x3 @ 3.58
- 275x3 @ 3.58
- 275x3 @ 3.71
- 275x3 @ 3.46
- 275x3 @ 3.58
strict OHP- 135x12, 185x3, 206x1, 225x1, 275xF, 255x1
GMs- 225x8x3
*superset w/ pullthroughs- green band x8, x10x2
pullups- BWx5x6
db rows- 120x10x3
aside from the heavy squats, it was a great training session. 505 felt WAY heavier than it should have, a product of prior speed work, exhaustion or just plain weakness? I fail to give excuses so I'll just say plain weakness. I need to work this up. I want 600+ before the start of next season.
macros = ?
BCAA + beta alaine preWO, postWO meal = 7/107/94/858cals @ approx 3p
10/13/11 - throws
throws
53# wob
macros = ?
53# wob
- 4/24 @ 16'
macros = ?
Monday, October 17, 2011
Wednesday, October 12, 2011
10/12/11 - throws
throws
16# stone
macros = 65f / 3398c / 289p = 3271cals IF style
BCAA + beta alanine preWO, postWO meal = 11/209/104/1307cals @ approx 3p
16# stone
- x10-12 step over drills, best of 42'
- x10-12 full standing, best of 43'
- x10-12 south african, best of 48'
macros = 65f / 3398c / 289p = 3271cals IF style
BCAA + beta alanine preWO, postWO meal = 11/209/104/1307cals @ approx 3p
Tuesday, October 11, 2011
10/11/11 - throws + speed & a little heavy
throws
16# hammer x14-16
focused on reaching back farther to catch the hammer.. none of the throws had any juice on them, just trying to hit positions. last throw i tweaked my abs just a tiny bit so I shut it down.. going to take some vitamin-I and stretch a bit to help it heal up, should be good to go for some light & easy hammer work this weekend.
speed training w/PF (fastest time listed)
conventional pulls- 405x4, 515x3, 605x1
incline bench + choked mini bands
good session. worked up to some semi-heavy stuff as I plan on maxing in a couple weeks so that I have a starting point for my off season cycle to compare against my lifts at the end of the cycle. both the 605 and the 315 felt ridiculously light.. very pleased. session took about an hour as I was dilly dallying around with the heavier stuff. looking forward to moving some big weight in the next couple weeks, then hitting the strength speed phase with additional accomodating resistance and semi-quick #s.
macros = 65f / 467c / 269p = 3515cals IF style
BCAA + beta alaine preWO, postWO meal = 11/209/104/1307cals @ approx 2p
16# hammer x14-16
focused on reaching back farther to catch the hammer.. none of the throws had any juice on them, just trying to hit positions. last throw i tweaked my abs just a tiny bit so I shut it down.. going to take some vitamin-I and stretch a bit to help it heal up, should be good to go for some light & easy hammer work this weekend.
speed training w/PF (fastest time listed)
sumo deadlift
- 225x3 @ 3.33
- 225x3 @ 3.21
- 225x3 @ 3.33
- 225x3 @ 3.58
- 225x3 @ 3.46
- 275x3 @ 3.09
- 275x3 @ 3.21
- 275x3 @ 3.33
- 275x3 @ 3.33
- 275x3 @ 3.33
incline bench + choked mini bands
- 135x3 @ 3.58
- 135x3 @ 3.95
- 135x3 @ 3.95
- 145x3 @ 3.83
- 145x3 @ 3.71
- 145x3 @ 3.83
- 155x3 @ 3.71
- 155x3 @ 3.58
- 155x3 @ 3.46
- 155x3 @ 3.58
good session. worked up to some semi-heavy stuff as I plan on maxing in a couple weeks so that I have a starting point for my off season cycle to compare against my lifts at the end of the cycle. both the 605 and the 315 felt ridiculously light.. very pleased. session took about an hour as I was dilly dallying around with the heavier stuff. looking forward to moving some big weight in the next couple weeks, then hitting the strength speed phase with additional accomodating resistance and semi-quick #s.
macros = 65f / 467c / 269p = 3515cals IF style
BCAA + beta alaine preWO, postWO meal = 11/209/104/1307cals @ approx 2p
10/9/11 - throws
throws
23.5# braemar
56# wfd
16# hammer x8-10, best of 117+
nice session.. wasn't feeling the braemar as well as last week, focused on keeping a straight right arm and really opening up wide before punching the stone.. felt good, need more reps. for open, focused on getting a strong wrap and holding my left back as long as possible.. again, need more reps.
wfd felt good, though was already getting tired from the stones, especially since it was about 1030a and I was only running on about 13g BCAA at the time. dropped a few out there nicely, focused on fast feet and getting into position for a strong pull. switched to full throws and was satisfied with the #s.. held onto the weight a bit long on three of the throws that still went 37+, they would have been big tosses.. need to continue working on positions and speed so that I can get a good strong pull, also need to sink more.
hammers felt pretty good, but slow.. couldn't get good speed on any of them and the on that i really had moving came out of my hands right before I was about to pull. That would have been 120+, I tried to recover but was only able to get 117 a couple times. Need to work on speeding my winds up and catching the ball farther behind me.
macros = ?
BCAA + beta alanine preWO, postWO meal = 2600 cals
23.5# braemar
- x6-8 step over drills, best of 36'
- x4-6 full, best of 37'6"
56# wfd
- x6-8 one turns, best of 36'
- x6-8 two turns, best of 37+
16# hammer x8-10, best of 117+
nice session.. wasn't feeling the braemar as well as last week, focused on keeping a straight right arm and really opening up wide before punching the stone.. felt good, need more reps. for open, focused on getting a strong wrap and holding my left back as long as possible.. again, need more reps.
wfd felt good, though was already getting tired from the stones, especially since it was about 1030a and I was only running on about 13g BCAA at the time. dropped a few out there nicely, focused on fast feet and getting into position for a strong pull. switched to full throws and was satisfied with the #s.. held onto the weight a bit long on three of the throws that still went 37+, they would have been big tosses.. need to continue working on positions and speed so that I can get a good strong pull, also need to sink more.
hammers felt pretty good, but slow.. couldn't get good speed on any of them and the on that i really had moving came out of my hands right before I was about to pull. That would have been 120+, I tried to recover but was only able to get 117 a couple times. Need to work on speeding my winds up and catching the ball farther behind me.
macros = ?
BCAA + beta alanine preWO, postWO meal = 2600 cals
Friday, October 7, 2011
10/7/11 - off
throws
53# wob
stretch/foam roll in the evening
macros = 99f / 192c / 282p = 2821 cals IF style
BCAA + beta alanine preWO, postWO meal = 32/132/114/1272cals @ approx 2p
53# wob
- 15' x 10/11
- 15'6" x 3/4
- 16' x4/6
stretch/foam roll in the evening
macros = 99f / 192c / 282p = 2821 cals IF style
BCAA + beta alanine preWO, postWO meal = 32/132/114/1272cals @ approx 2p
off season training protocol
After much contemplation, I've decided to go with a Westside based routine for my weight lifting. It will be modified from the original 4x/week routine down to 3x/week. I'll be adding in RE work after my ME work. I'll also be adding in some other stuff I typically don't do: step ups, curls, shrugs, delt exercises, etc. At the same time, I'll be dropping oly movements. After two (possibly 3) cycles, I will go back to in-season training with a focus on the oly movements and primarily DE work. RE work will start at 2-3 sets of 20 reps and work it's way down to no less than 8 reps over the course of the 2-3 cycles.
ME = max effort, focusing on heavy weight, speed @ .5.-6m/s (1.64-1.96f/s)
RE = repeated effort, high reps, light weight, endurance work
DE = synamic effort, focusing on speed @ 1m/s (3.28f/s)
Everything will be 10-12 sets of 3 reps with 45-60 seconds rest time for the major lifts, outside of RE work. Assistance work will be by feel, 6-12 reps. Accomodating resistance (bands) will be used for DE work (think 75% weight, 25%), as well as ME work (think 50% weight 50% band), while still focusing on hitting the prescribed speed.
A lot of focus will also be on increasing my vertical as well as conditioning. The week followign the Tucson games I will max out on squat, front squat, deadlift, sumo deadlift, bench, incline bench, strict OHP and push press. After the end of the 2-3 cycles I will max again to see what gains have been made. During this off season I will also focus on getting my bodyweight down to the mid 250s. I believe this will have me leaner, healthier, faster and more explosive, all of which will be needed to bring my game to the next level.
For throwing, I will throw 3x/week. I haven't got an exact throwing schedule as of yet, although I know I will throw either saturday or sunday, plus twice during the week and allow myself 2 recovery days. That means one of my days will have 2 workouts, just like I currently have.
Now, on to the weight training template: (click here for spreadsheet view)
deload the rest of the week & start over
ME = max effort, focusing on heavy weight, speed @ .5.-6m/s (1.64-1.96f/s)
RE = repeated effort, high reps, light weight, endurance work
DE = synamic effort, focusing on speed @ 1m/s (3.28f/s)
Everything will be 10-12 sets of 3 reps with 45-60 seconds rest time for the major lifts, outside of RE work. Assistance work will be by feel, 6-12 reps. Accomodating resistance (bands) will be used for DE work (think 75% weight, 25%), as well as ME work (think 50% weight 50% band), while still focusing on hitting the prescribed speed.
A lot of focus will also be on increasing my vertical as well as conditioning. The week followign the Tucson games I will max out on squat, front squat, deadlift, sumo deadlift, bench, incline bench, strict OHP and push press. After the end of the 2-3 cycles I will max again to see what gains have been made. During this off season I will also focus on getting my bodyweight down to the mid 250s. I believe this will have me leaner, healthier, faster and more explosive, all of which will be needed to bring my game to the next level.
For throwing, I will throw 3x/week. I haven't got an exact throwing schedule as of yet, although I know I will throw either saturday or sunday, plus twice during the week and allow myself 2 recovery days. That means one of my days will have 2 workouts, just like I currently have.
Now, on to the weight training template: (click here for spreadsheet view)
************wk1
monday - ME sq/dl
ME back squat
RE sumo dead
RDLs or GMs + pull throughs
step-ups
core
tuesday - ME bench
ME flat bench
RE strict OHP
pullups
rows
shrugs/flyes
thursday - DE sq/dl
DE conv dead & front squat
RDLs or GMs + pull throughs
box jumps
core
************wk2
monday - DE bench
DE incline bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises
tuesday - ME sq/dl
ME conv dead
RE back squat
RDLs or GMs + pull throughs
step-ups
core
thursday - ME bench
ME strict OHP
RE close grip
pullups
rows
shrugs/flyes
************wk3
monday - DE sq/dl
DE sumo dead & back squat
RDLs or GMs + pull throughs
box jumps
core
tuesday - DE bench
DE flat bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises
thursday - ME sq/dl
ME front squat
RE conv dead
RDLs or GMs + pull throughs
step-ups
core
************wk4
monday - ME bench
ME incline bench
RE push press
pullups
rows
shrugs/flyes
tuesday - DE sq/dl
DE conv dead & front squat
RDLs or GMs + pull throughs
box jumps
core
thursday - DE bench
DE incline bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises
************wk5
monday - ME sq/dl
ME sumo dead
RE front squat
RDLs or GMs + pull throughs
step-ups
core
tuesday - ME bench
ME push press
RE incline press
pullups
rows
shrugs/flyes
tuesday - DE sq/dl
DE sumo dead & back squat
RDLs or GMs + pull throughs
box jumps
core
************wk6
thursday - DE bench
DE flat bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises
deload the rest of the week & start over
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