Monday, October 31, 2011

10/30/11 - throws

throws

23.5# stone
  • x8 step over drills, best of 35'
  • x5 full standing, best of 35'
16# stone
  • x15 south african, best of 44'
53# wfd
  • x10-12 one turn, best of 35'
  • x8-10 two turn, best of 36'
30# wfd x10-12, best of 68'

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
  • x5 step over drills, best of 38'
  • x5 full standing, best of 40'
  • x8 south african, best of 43'
53# wfd
  • x5 one turns, best of 34'
  • x10 two turns, best of 34'
30# wfd x4-6, unk distance

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

10/25/11 - throws

throws

53# wfd
  • x10 one turns
  • x15-20 two turns
blegh, terrible weight session. something just isn't clicking. need to watch video and break down my technique.

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 = ??

10/23/11 - throws

throws

16# stone
  • x5 step over drills, best of 43'
  • x5 full standing, best of 46'
  • x10-12 south african, best of 47.5'
56# wfd
  • x3-5 one turns, best of 36'
  • x4 two turns, best of terrible
28# wfd x4-6, best of 72'

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.

Saturday, October 22, 2011

10/20/11 - throws

throws

16# stone
  • x6 step over drills, best of 38'
  • x6-8 full standing, best of 41'
  • x25-30 south african, best of 46'
53# wob 3/15 @ 15'

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)

 + choked monster mini bands
  1. 185x3 @ 4.08
  2. 185x3 @ 3.83
  3. 225x3 @ 3.51
  4. 225x3 @ 3.33
  5. 225x3 @ 3.46
  6. 275x3 @ 3.46
  7. 275x3 @ 3.46
  8. 275x3 @ 3.58
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

Thursday, October 20, 2011

10/18/11 dinner - chicken w/ broccoli & cheese + ff cottage cheese



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10/18/11 - throws

throws

30# wfd
  • x12-14 one turns, best of 63'
  • x6-8 two turns, best of 68'
sprints- 40yrds x10, timed 2 of them, 5.8sec and 5.7sec
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)

 + doubled mini bands
  1. 135x3 @ 2.57
  2. 135x3 @ 3.33
  3. 135x3 @ 3.21
  4. 135x3 @ 3.21
  5. 135x3 @ 3.33
  6. 135x3 @ 3.33
  7. 135x3 @ 3.46
  8. 135x3 @ 3.46
  9. 135x3 @ 3.33
  10. 135x3 @ 3.58
speed deads w/PF (fastest time listed)

+ doubled monster mini bands
  1. 225x3 @ 3.95
  2. 275x3 @ 3.71
  3. 275x3 @ 3.46
  4. 275x3 @ 3.71
  5. 275x3 @ 3.58
  6. 315x3 @ 3.21
  7. 315x3 @ 3.33
  8. 315x3 @ 3.46
+ 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.

10/16/11 - throws

throws

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
56# wfd x4-6 one turn, best of 36'
30# wfd
  • x4-6 one turn, unk distance
  • x2-4 two turn, unk distance
16# hammer x2, best of 106 w/o blades

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)

225 + choked monster mini bands
  1. 225x3 @ 3.46
  2. 225x3 @ 3.46
  3. 225x3 @ 3.58
  4. 225x3 @ 3.46
  5. 225x3 @ 3.33
  6. 275x3 @ 3.58
  7. 275x3 @ 3.58
  8. 275x3 @ 3.71
  9. 275x3 @ 3.46
  10. 275x3 @ 3.58
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

10/13/11 - throws

throws

53# wob
  • 4/24 @ 16'
terrible. Stayed home with the little guy becaus the mrs was sick so we went out int he side yard to work some wob. I should have started at 15 and worked my way up. After the 6th miss in a row I got frustrated. Pulls were early, releases were early, explosion was off. Every rep was hitting the bar either on the way up or on the way down or just way out in front of it. At least I got some reps in, from a muscular standpoint.


macros = ?

Monday, October 17, 2011

Wednesday, October 12, 2011

10/12/11 - throws

throws

16# stone
  • x10-12 step over drills, best of 42'
  • x10-12 full standing, best of 43'
  • x10-12 south african, best of 48'
Threw uphill @ work. Starting to feel when my hips get activated. Getting a bit lower so I can get a longer pull, also staggering my feet a bit more. Focusing on keeping a straight left arm and swinging wide. South african throws were all feeling just ok, but nothing big. Tyipcally I sink prior to beginning of the spin and try to explode up but it seems that I'm losing power by doing this. On my very last throw I decided to sink as I was in the process of spinning on my right foot. Amazingly, I was able to pivot much easier and transfer the power better, resulting in a 48' throw, uphill.. Very pleased with this, shut it down there. Will play with this again on sunday.

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)

sumo deadlift
  1. 225x3 @ 3.33
  2. 225x3 @ 3.21
  3. 225x3 @ 3.33
  4. 225x3 @ 3.58
  5. 225x3 @ 3.46
  6. 275x3 @ 3.09
  7. 275x3 @ 3.21
  8. 275x3 @ 3.33
  9. 275x3 @ 3.33
  10. 275x3 @ 3.33
conventional pulls- 405x4, 515x3, 605x1

incline bench + choked mini bands
  1. 135x3 @ 3.58
  2. 135x3 @ 3.95
  3. 135x3 @ 3.95
  4. 145x3 @ 3.83
  5. 145x3 @ 3.71
  6. 145x3 @ 3.83
  7. 155x3 @ 3.71
  8. 155x3 @ 3.58
  9. 155x3 @ 3.46
  10. 155x3 @ 3.58
incline bench- 225x5, 275x3, 315x1
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
  • x6-8 step over drills, best of 36'
  • x4-6 full, best of 37'6"
16# open x8-10 south african, best of 46'

56# wfd
  • x6-8 one turns, best of 36'
  • x6-8 two turns, best of 37+
22# hammer x3-5, best of 96+
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

F lucky charms



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Friday, October 7, 2011

10/7/11 - off

throws

53# wob
  • 15' x 10/11
  • 15'6" x 3/4
  • 16' x4/6
Scheduled "off" day for me, however, came home from lunch and discovered my Mrs had gone out to a local farm with one of her friends and the kiddos. So I decided to throw a little wob. I wanted to go 10/10 @ 15' but hit the bar on the way up on the 10th rep. All reps felt pretty solid so I went up and 15'6" was suprisingly easy and I went up again. Of the ones that cleared they were a good 3-4" over, the ones that didn't clear is because the weight either came down in front or hit the bar on the way up.

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)


************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

10/6/11 - throws

throws

16# hammer
  • x4-6 winds
  • x8-10 throws, best of 110'
Threw uphill @ work. pretty blegh sesh. Felt good in the beginning. Lots of stretching beforehand so I felt pretty loose. Problem was my legs, shoulders, hips and core are so sore from the prior workouts this week, I just couldn't get my hips moving fast enough. Every throw that felt 115+ ended up being 107. Oh well, still got some good reps in. Going to train hammers first next week and bump back stones a day that way I'm well rested enough to get a solid 20-30 reps with the hammer.


macros = 61f / 403c / 278p = 3324cals IF style

BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p

10/5/11 - assist/o-lift

training

OH squat- bar x5x3
hip snatches- 135x5x3
hang cleans- 225x5x2
pullups- BWx5x6
CF WOD = "Grace" in 2:20
BB rows- 315x6x2
box jumps- BWx5@36", BWx5@30"x2 from seated 18" box

feeling pretty beat up. Attempted 185lb hip snatch and just couldn't get under it. Explosing feeling nil after a couple tough throws sessions + a good speed workout earlier in the week. Did a set of push presses with 135 for 10 reps and the gym owner told me about a crossfit WOD named "Grace" (yes I was training at a CF gym). "Grace" is a 135lb clean/press WOD done for time. Each rep has to touch the ground and fully lockout overhead for 30 reps. My time was 2:20, had to take a ~40 second break in the middle (no the clock didn't stop) after rep 18 as my muscles and lungs were screaming. Regrouped and finished it up. Happy with this, I think I might incorporate a quick WOD for conditioning once or twice a week. Plus it was pretty fun to do. Box jumps felt good, very different jumping on a box from a seated position. Can definitely feel more muscles working. Going to focus on bringing my vert up this off season.


macros = 59f / 430c / 276p = 3281cals IF style

BCAA + beta alaine preWO, postWO meal = 18/226/116/1497cals @ approx 230p

10/4/11 - throws

am weight = 281lbs

throws

16# stone
  • x3 step over drills, best of 38'
  • x6-8 south african, best of 44'
28# wfd
  • x8-10 one turn, best of 72'
  • x4-6 two turn, best of 73'
Threw uphill @ work. Better session today with the stones. Worked on keeping my spin tighter and working the ground better. Going to keep focusing on primarily just getting into the power position so that I'm not blowing by my left. Worked on getting some height to the stone too, it's coming along. WFD felt good but not as good as I was hoping. Was steady about 68-70, then I focused on really sinking. Once I did this they were all 71+. Swapped over to two turn and focused on mimicing the one turns in relation to footwork. Once that felt better I focused on sinking more. At the expense of footwork, I was able to sink and vice versa. Still need more reps for footwork + sinking to come together well.

macros = 56f / 388c / 286p = 3188cals IF style

BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p

Monday, October 3, 2011

10/3/11 - speed work + throws

throws (lunch)


16# stone
  • ~6-8 step over drills, best of 40'
  • ~6-8 standing fulls, best of 42'
  • ~8-12 south african, best of 44.5'

speed training w/PF (fastest time listed)

flat bench + choked mini bands
  1. 95x3 @ 3.83
  2. 115x3 @ 3.46
  3. 135x3 @ 3.46
  4. 135x3 @ 3.46
  5. 135x3 @ 3.33
  6. 135x3 @ 3.58
  7. 135x3 @ 3.46
  8. 135x3 @ 3.33
  9. 135x3 @ 3.58
  10. 135x3 @ 3.58
conventional deads + double monster mini bands
  1. 225x3 @ 3.83
  2. 225x3 @ 3.71
  3. 225x3 @ 3.95
  4. 315x3 @ 3.33
  5. 315x3 @ 3.21
  6. 315x3 @ 3.46
  7. 315x3 @ 3.33
  8. 315x3 @ 3.46
  9. 315x3 @ 3.33
  10. 315x3 @ 3.58
back squat + choked monster mini bands
  1. 185x3 @ 3.33
  2. 185x3 @ 3.33
  3. 185x3 @ 3.33
  4. 185x3 @ 3.33
  5. 185x3 @ 3.33
  6. 185x3 @ 3.46
  7. 185x3 @ 3.46
  8. 185x3 @ 3.46
  9. 185x3 @ 3.58
  10. 185x3 @ 3.46
foam roll/stretch

macros = 53f / 416c / 283p = 3267 cals IF style

Good speed session. Added some accomodating resistance to the bar and it felt good. Really only slowed the squat down, however, by the time I got to the squat I was pretty gassed. Once my hips got nice and warmed up in the squat (about the 4th set) it felt much smoother. By the 6th set I was pushing harder. Next time I'm going to take a few more warmup sets. Definitely had to pull super hard on the deads. First rep of nearly every set was at 3.08. Bench felt pretty solid, despite the unejoyment factor, haha.

Started cutting again today, not a huge deficit, about 20%. I'll weigh in tomorrow morning. Going IF style this go around. I did it before in the past and really liked it. It's simple to skip breakfast, have some BCAAs preWO then a couple larger meals. Goal is to increase strength while dropping bodyweight. I'll stick in a deficit until the beginning of november. In november I'll increase calories to maintenance until after thanksgiving then drop it back down for most of december.

Sunday, October 2, 2011

10/1/11 - throws

throws

23.5# braemar
  • x5 step over drills, best of 37'
  • x5 full, best of 38'5" -PR
15# open x ~6-8 south african, best of 46'
42# wfd
  • x5 one turn, best of 53'
  • x3 two turn, ? distance
28# wfd x6-8, best of 79'8, 4 throws over 79'
20# hammer x3, best of 108'
22# hammer x2, best of 99'10" -PR
16# hammer x4, best of 114'3"

Threw with Andrew Hobson and Ryan Seckman. Always a priveledge to train with them. Their knowledge of throws is what has projected me to where I am today. Great times as well. A couple quotes from yesterday: "be better", "scooptastic" and "scooppressive".

Onto the throws breakdown. Lots of things learned:

Braemar- don't put so much weight on my right foot. Leaning back farther means I have to wait longer to open up and I'm losing distance. Need to keep more weigth on my left that way I can activate it earler to help push the hips through. I was hitting mid 37's and by changing this one thing (on my last throw) I nailed 38'5" for a sweet PR.
Open- stop rushing it. Nice and slow out of the back and "gracefully" spin. Allow the right to pivot and the hip to pop before pushing through. Patience is what I need, lots of it. As I come around the turn, plant that left and focus on pushing the stone high.

Weights- my orbit is off and I'm scooping. My single turns seem to be alright, but for some reason, I'm rotating my hand up toward the trig and scooping. We didn't figure this out until about the 7th or so throw and I was pretty dead. I focused on keeping my hand rotated down the entire time on my last throw. That fixed the orbit and even with a super late pull due to fatigue, still went 79+. Looking forward to drilling this a bit more so I don't have to think about it as much.

Hammers- need to focus on getting long through the 3rd and 4th wind, not just the 4th wind. Also need to get comfortable turning on the speed. Need to get this ball movign super fast if I want it to go far. Threw a couple with the training hammer then grabbed the heavy hammer which felt infintiely heavier. My 2nd toss with the heavy hammer was a badass pr, so I can't complain. Afterwards went over to light and dropped one out there at 114' but was just too tired to duplicate it.

Great training session. Vid is here:


cals = ?, food pic is here:
awesome pic of my son in weightlifting shoes is here:

Saturday, October 1, 2011

10/1/11 dinner = in n out



Sent from my HTC on the Now Network from Sprint!

zeke & oly shoes



Sent from my HTC on the Now Network from Sprint!