Thursday, June 30, 2011

6/29/11 - throws

training
  • 30# WFD- 5-6 standing, 5-6 single spin, 6-8 double spins
  • 16# hammer- 8-10 winds, 5-8 full throws
WFD felt good, was able to really dial a few things in. Focusing on keeping the chest up while driving from one to two, however, I'm not sinking enough on 2 and I know I'm losing horsepower.

Hammers felt better, but I'm still nowhere near as long as I need to be. I think there may have been one throw that I got out nicely to my left side but all the others were garbage. I'm going to train this again today (6/30) with blades and work on getting long on my left as well as throughout. I need a shitload of reps.

macros = 75f / 485c / 313p = 3882 cals

If anybody would be so kind as to brutally tear me apart on all my screw ups and how potentially fix them, I would really appreciate it, lol

6/28/11 - presses

training

incline bench- up to 315x3
push press- up to an ugly 295x3, 275x3
bb rows- up to an ugly 405x5, 365x5
cgbp- up to 315x3x2

+lying leg raises
ab wheel
cable twists

felt good to hit some decently big weight (for me at least). The push presses were feeling good at 275 so I jumped to 295 and they broke down terribly. Dropped to 275 for the final set and all was well again, I really need to work on this. BB rows were awesome as well, 405 was a bit heavier than I thought it was going to be so there was a bit of cheating going on, so I dropped to 365 afterwards and it was a great set, nice and strict, great contractions. I'm digging the increase in cals.

macros = ?? was good until dinner but didn't go overboard.. went to WWE Smackdown.. that was a pretty fun event

Wednesday, June 29, 2011

6/27/11 - throws + deads

throws
  • 16# stone - 5-8 standing, 5-8 south african
  • 16# hammer
training

hip snatches - up to 205x3
hang cleans - up to 315x3
2" deficit deads - up to 585x3

+tire flips (850# tire) & bb curlzzzzzzz

great session tonight, deads really felt good, tire was exhausting.. throws went well also. widened up the stance a bit more and focused on keeping a long left arm while staying back as long as possible, now I need to work on turning my right knee/toe in to generate more torque. Hammer went well too, dropped the blades and focused on hitting positions, staying loose. I'll have a vid up of this weeks throws later on.

macros = 81f / 477c / 294p = 3858cals

Sunday, June 26, 2011

6/23/11 - throws

training
  • 16# hammer- blegh
lots of trouble with this. trying to think too much at once and it's killing my balance. Fixed my stance as I feel I wa a bit too wide, moved my legs just inside shoulder width and seemed to help with balance and hip flexibility. I'm going to take it back to basics for a couple weeks and work without blades until this event becomes a bit easier for me, then I'll add blades back in about a month out from pleasanton.. hopefully I can get things back on track soon..

6/24/11 - squats

training

squats- 275x2x3, 275x2x3, 315x2x6
pullups- BWx5
band assist GHR- BW+minis x8x4
RD- 315x6x3

+sledghammer swings

worked speed again today, definitely felt a bit slow on the first couple @ 315 but it sped up after I got used to it. Definitely feeling overtrained still, so glad I've been increasing calories. Looking forward to the weekend away from training and lots of calories. 3 more weeks until flagstaff games, def looking forward to the deload week ahead.. Need to hit an ice bath soon to help with recovery..

6/21/11 - presses

training

incline bench +dbl mini bands- 185x3x5, 225x2x3, 245x1x2
push press + dbl mini bands- 135x3x3, 155x3x3, 185x3x1
cable rows- 300x8x4

+cable pushdowns
overhead cable extensions
lying leg raises
ab wheel
cable twists

kept things light and fast again.. worked up on incline until I felt myself slow down then shutdown and moved to push presses.. Definitely some heavy tension doubling the bands to the pins @ mid thigh and pressing overhead.

6/20/11 - deads

so much for an off day, went out for hike on fathers day and rocked out camelback mountain. 1.2 miles travel distance with 1/4 mile elevation gain.. 3 hour hike, wickid climb.. legs are trashed..

training

clean grip hip snatches- 185x3x3
box cleans (about 3" above knee level) - 225x1x5, 245x1x3
pin pulls for speed off pins 5" above floor- 495x1x8
24" box jumps- BWx8, +50x8, +70x5, +90x5x3


+hanging leg raises & plate twists

legs are still very sore, definitely affected explosiveness for both cleans and snatches...

6/18/11 - throws

training
  • 23.5 braemar - 5-6 throws, best of 34'
  • 16# open - 5-6 throws, best of 45'
  • 53# WFD - 7-8 throws, best of 36'
  • 28# WFD - 4-5 throws, best of 65'
  • 53# wob - 5 @ 14'
  • 20# sheaf - 10-12 throws way over 20'
overtrained f-sho..

Friday, June 17, 2011

6/17/11 - throws

am bodyweight=273.4lbs

training
  • 16# stone - 15-18 standing, 4-6 south african
  • 30# WFD -  10-12 double spins
+1.5 mile walk with mrs & kiddo in the evening

Very excited about the weight loss. The last 2 1/2 weeks I've been stuck at 278 and I thought either my metabo adjusted (which didn't seem right in such little time), I needed to add in cardio, or I was retaining water while still dropping fat. I felt leaner the past 2 weeks, but it sure didn't show. I stepped on the scale this morning and kablamo, down 5lbs. Very happy with this. I'm hoping to be about 274-275 by my weigh in next week before I bump cals up to maintenance and see if I can add a lb of LBM while getting stronger and maintaining BW.

Throws went very well, worked a few different things. On the standing opens, I worked getting lower. I allowed my lead leg to bend alot more and as I shifted my weight to double post I felt I got alot more power out of that left leg. I don't know if it went farther. I was throwing uphill and a mini-band was my trig.. I'm guessing I was hitting somewhere around 40-45', not sure. Also focused on keeping that left arm straight as I swing it out and pull it in. Really worked on this for the south african. Did a few drills to get my spinning down then worked on staying nice and low throughout and exploding super high. I have a habit of sending out line drives with the stone so I've really been trying to get some height onto it, things are coming around on this, I'm close to 50', I can just feel it. WFD felt awesome as well, worked on staying back until the weight got to 11 then a nice tight spin and as soon as that right leg landed, I worked on pivoting off that right, driving my knee in and driving my chest to the trig. By doing that it makes the second spin harder to land open, but after a few tries I was getting it without much problem. I think I was hitting somewhere in the low 60s today. Probably stayed around 80% with everything except the standing throws which were somewhere around 95%.


Oh, and I feel this log is kind of boring for those that don't really keep up with it. So to help with that (make it less boring and have more people keep up with it), I'm going to try to post daily pics of my food. Tonight's dinner/snack was pepperoni & mozzarella sammiches. Fit in the calories perfectly and I'm downing a shake now to get the rest in. Note to self: 30 seconds in the microwave is too long, go with 25 next time.

macros = 67f / 261c / 289p = 2854 total, ~150g carbs preWO

6/16/11 - squats

training

squats- 95x5, 135x5, 185x5, 225x5 ...... up to 455x5
pullups- BWx5x5
18" step ups- 185x8x3
RDL- 225x8, 315x5, 365x5, 415x4

+.5 mile walk with wife & kiddo

macros = 66f / 213c / 258p = 2521cals w/ ~140g carbs preWO

awesome workout.. 455 def felt heavy though, guess that happens when you take 6 weeks off of back squats, legs were pretty wobbly by the time I left. Those high step ups really nail your hamstring & glute, very nice. Had in-n-out for dinner, double double protein style, very tasty. Was planning on throwing tonight, however, everyone bailed and after the killer leg session I just wasn't motivated, thus the lower calories.

Tuesday, June 14, 2011

6/14/11 - presses

training

flat bench- up to 365x1x5 + a failed attempt @ 405
push press- up to 295x1x2
one arm cable row- 195x5x3
CGBP- 275x5x4

+lying leg raises
ab wheel
cable twists

+1.5 mile walk with my mrs & kiddo

meh, ok workout. didn't want to flat bench but the incline was broken. 365 felt pretty easy and after the 1st set I decided to give 405 a shot and just missed it. It was to be expected with not flat benching for a couple months, combined with low cals and weight loss.. probably should have worked up a bit more rather than just going to 4 bills so fast as I could tell my leg drive was off.. oh well. Unhappy with the push presses, these are getting very tough for some reason. Calories are going up next week so I'm hoping to get some of this OHPing strength back.

macros = 70f / 235c / 282p = 2771cals w/ ~150g carbs preWO

6/13/11 - deads

training

hip snatches- up to 225x1(PR)x2
hang cleans - up to 335x1 after 2 misses
box deads off 4" boxes- up to 635x1 PR

+ 1.5 mile walk with the wife & kiddo

macros = 66f / 270c / 273p = 2783, ~100g carbs preWO

great session tonight, very happy with all the #s, excited to increase calories and bump up the strength levels a bit..

225 hip snatch = http://www.youtube.com/watch?v=Blm6gvhGY6E

335 hang clean = http://www.youtube.com/watch?v=EHFYOwFK0_Y

635 box pull = http://www.youtube.com/watch?v=_0VyaPepHaI

Saturday, June 11, 2011

6/12/11 - throws

training
  • 22# braemar - 5-8, best of 36'
  • 16# open - 8-10, best of 45'
  • 56# WFD - 4-6, best of 36'
  • 28# WFD - 6-8, best of 72'
  • 16# hammer - best of 112'
  • 56# WOB - several @ 15', hitting the bar @ 16'
  • 20# sheaf - 6-8, best approx 26-28'
+2 mile walk with mrs & kiddo in the evening

trained with Andrew Hobson today, got alot of pointers, much thanks go out to him and his pop Art for coming out. few things to work on: keeping the left arm straight and swinging wide on both braemar and open.. open up much higher on open, let the weight get around to about 11 before beginning the spin, by doing this my first spin was much tighter, also learned how to work the ground with my right foot a bit more before sprinting to the trig.. had several LW at 70+ with nothing behind it.. need to remember to get nice and high on hammer, setting a high point and low poing and then dropping down into the low point with my hips. need to finish the pull on WOB and to get a good strong wind up/cast on the sheaf before driving it down.. great session today, very productive..

macros = 60f / 308c / 277p = 2882cals w/ ~150g carbs pre/during training

Friday, June 10, 2011

6/10/11 - throws

am bodyweight=278.8lbs

training
  • 16# stone - 8-10 standing, 12-15 south african
  • 16# hammer- ~8 just winds, no throws, approx 15 throws
+.75 mile walk with mrs & kiddo in the evening

focusing on keeping the back straight to allow the hips to get around first on the standing throws, focused on getting that left foot around fast on the south african, coming together nicely. worked a bunch of different things for hammer including keeping the hips loose, staying off to my right and sinking fast at the low point. very productive session IMO

macros = ?? cheat night, shit tons of spaghetti and cheesecake

6/9/11 - squats

training

front squats- 225x2x5, 275x2x3
pullups- BWx5x10
RDL- 225x8, 275x8, 325x5x3

+step ups to 12" box
hanging leg raises
side bends

+1.5 mile walk with wife & kiddo

macros = 63f / 275c / 270p = 2782cals w/ ~140g carbs preWO

great session, kept the front squats light and fast, focused on exploding up through the entire squat.. worked up to 275 on step ups, legs were definitely feeling that one..

6/7/11 - presses

training

incline bench- up to 295x3x4, 225x6
strict OHP (first rep cleaned)- up to 225x3, 225x2x2
db CSR- 100x8x3, 100x5x2
CGBP- 205x12, 245x8, 275x4

+db side raises
db rear delt raises
skullcrushers
lying leg raises
cable twists

felt weak on OHPs after the good incline session but then again, I had to clean the first rep of the OHPs because d-bags were on the rack.. oh well, just have to push that much harder. overall a decent workout

macros = 66f / 273c / 260p = 2741cals w/ ~100g carbs preWO

Monday, June 6, 2011

6/6/11 - deadz0rz

training

hip snatches- up to 205x3 (pr), 215x2 (pr)
hang cleans - up to 295x3x3
box deads off 4" boxes- up to an easy 545x3

bb curlzzzzz x5sets

+ 1.5 mile walk with the wife & kiddo

macros = 63f / 270c / 279p = 2816, ~100g carbs preWO

pretty good session, trained in the garage again for the 3rd week in a row. Hopefully next week I'll be getting back in the gym. I much prefer training at lunch... snatches felt good and strong, cleans did not, haha. Deads were easy, slowly trying to increase strength from lower positions on my shin.. once I'm down to a 2" box I'll start at a 2" deficit and work to 4" then back up to the box pulls again. I don't want to pull heavy off the floor again until august. I wanted to get in some shrugs but just didn't have time, part of that whole training at home thing..

Sunday, June 5, 2011

6/4/11 - throws

training
  • 34# WFD - 8-10 single spins, ~20 double spins, best of 68'
  • 56# WFD- 3-5 double spins, pretty tired, just hitting positions, steady around 30'
  • 16# stone - 10-15 south african throws, 43ish ft
+1.5 mile walk with mrs & kiddo in the evening

WFD felt good, cast is feeling better and I'm staying in front of the weight well on the first turn.. for some reason I'm pulling late on the 2nd, need to fix this.

Need to get looser on the stone and keep my knees closer for a tighter spin.. also need to stay closed longer, still lots of work to do on this

Took another ice bath, def felt better than the first time.

macros- 59f / 319c / 313p = 3045cals, ~175g pre/during training

6/3/11 - squats

training

front squats- up to 275x3x5
pullups- BWx5x5, +45x3x5, BWx5x5
RDL- 225x8x3

+step ups to 18" box

macros= ??? kept it clean until about 6pm, date night with the Mrs, went to Grimaldi's and smashed an 18" pizza, large ceasar salad and shitload of soda..

Thursday, June 2, 2011

6/2/11 - presses + throws

training

incline bench- 275x3, 285x3x3, 225x8 x2
strict OHP- 225x3x3, 135x12
db rows- 120x10x5
close grip press- 275x4x3, 225x8x2

db side raises
cable face pulls
cable flyes
single arm OH tri ext
+core work = lying leg raises, cable twists

kept things light on the main presses, trying to stay quick and explosive, felt really good. added some hypertrophy stuff there at the end, nothing too serious. session took approx ~70mins, had a good pace and kept the heartrate up.

PM throws training
  • 16# stone x 4-5 standing & 4-5 south african
  • 30# WFD x 10 cast & drop drills, x 5 single spin, x 5 double spin
  • 16# sheaf x 4-5
  • 42# WOB x 6-8
great throws session, focused on keeping a tight arch for my breamar which helped keep my hips behind the stone so I can utilize my block, also focused on keeping the feet fast and knees in close on the turn, this is coming together nicely. cast and drop drills are helping fix my cast, my high and low points are where they need to be, now I'm just going through the motions slowly to get that muscle memory working. WOB felt pretty good too, I'm tring to really reach back then dip deep and get into triple ext as fast as possible.. everything is coming along nicely, will throw again saturday.

macros = 52f / 271c / 273p = 2700cals w/ ~125g carbs preWO

weight is definitely dropping, was 282 this evening with shoes on.. next official weigh-in is this tuesday.