training
500m row wu in 1:40
push press up to 315x1, 335x0, 295x3
bb rows- 225x10, 275x8, 315x8, 365x6x2, 225x12x3
speed close grip bench
*135x3 @ 3.58
*185x3 @ 3.21
*185x3 @ 3.21
*185x3 @ 3.09
*185x3 @ 3.46
*185x3 @ 3.33
pullups- BWx5x4, +45x3
dips- BW+efs mini band x10, +2 efs mini bands x8
curls- 2x12
meh, not happy with this sesh. Legs still fried from squats the day before (obv) and that severly affected my push presses. Will hit them again hard after my deload. WFD later this week then deloading next week, will try to get in 5 throwing sessions, 2 hammer, 2 stone, 1 wfd. Excited.
Thursday, February 16, 2012
2/14/12 - offseason 15/1 lower
training
squat- 135x10, 225x5, 275x5, 315x5, 365x5, 405x5, 455x5, 495x5
speed deads (no PF)- 315x3x6
reverse hyper against efs mini band x15x4 sets
done and done.. was nauseous the rest of the workout after that last set of squats
squat- 135x10, 225x5, 275x5, 315x5, 365x5, 405x5, 455x5, 495x5
speed deads (no PF)- 315x3x6
reverse hyper against efs mini band x15x4 sets
done and done.. was nauseous the rest of the workout after that last set of squats
2/13/12 - offseason 15a throws
throws
16# hammer
*5 winds x15 sets, no release
*2 winds w/release x12, best of 107
*3 winds w/release x8, best of 115
need to work on getting more on my left and staying longer. Also, don't reach up as high over my head, rather, allow the orbit to stay in front of me while leaning back and getting my head out of the way. Keep the delts in front of my head, not on it. Adding blades next week. Looking forward to the next session. Going to be throwing 130+ in no time.
16# hammer
*5 winds x15 sets, no release
*2 winds w/release x12, best of 107
*3 winds w/release x8, best of 115
need to work on getting more on my left and staying longer. Also, don't reach up as high over my head, rather, allow the orbit to stay in front of me while leaning back and getting my head out of the way. Keep the delts in front of my head, not on it. Adding blades next week. Looking forward to the next session. Going to be throwing 130+ in no time.
Saturday, February 11, 2012
2/10/12 - offseason 14/c throws
throws
30# wfd
*cast/drop drills x13
*cast/sprint drills x15
56# wfd
*full throws x10, best of 39'7" training PR
great throws session. Figuring out my cast. Started turning a bit sooner and dialed in the speed of my turn. Also, a big point for me was refraining of casting it in front of me. Rather, I casted it out to about 2:00 and by the time I was in position after the turn, it was naturally coming down into position. Still a tidbit to the right, but much MUCH better. Played with this for about 7 throws before putting some juice on it. Went 37+, 38+, 39'7" for my last 3 throws. I tweaked my adductor just a tiny bit on wednesday throwing the stones so I was hesitant about really sinking and driving hard. Still good #s, looking forward to getting after it next week.
30# wfd
*cast/drop drills x13
*cast/sprint drills x15
56# wfd
*full throws x10, best of 39'7" training PR
great throws session. Figuring out my cast. Started turning a bit sooner and dialed in the speed of my turn. Also, a big point for me was refraining of casting it in front of me. Rather, I casted it out to about 2:00 and by the time I was in position after the turn, it was naturally coming down into position. Still a tidbit to the right, but much MUCH better. Played with this for about 7 throws before putting some juice on it. Went 37+, 38+, 39'7" for my last 3 throws. I tweaked my adductor just a tiny bit on wednesday throwing the stones so I was hesitant about really sinking and driving hard. Still good #s, looking forward to getting after it next week.
Thursday, February 9, 2012
2/9/12 - offseason 14/2 upper
training
1000m row warmup (3:50)
strict OHP- up to 275x1x2, 235x5
pullups- BWx8x2, BWx5x6
speed incline bench + doubled efs mini bands
*135x3 @ 3.46
*135x3 @ 3.58
*135x3 @ 3.71
*145x3 @ 3.46
*145x3 @ 3.46
*145x3 @ 3.58
*145x3 @ 3.58
*145x3 @ 3.46
close grip bench- 275x5, 295x5, 315x5, 335x2+1(assist)
seated rows w/ rope- 240x10, 300x8x2
dips- BWx12, 10, 8
hanging leg raises
ab wheel
db curls
meh... can't say it was a great workout, can't say it was bad. OHPs felt weak, close grip presses felt strong, bench felt quick and snappy... energy was nil, moped around the gym dragging myself from station to station. but I put the work in and thats what matters.
1000m row warmup (3:50)
strict OHP- up to 275x1x2, 235x5
pullups- BWx8x2, BWx5x6
speed incline bench + doubled efs mini bands
*135x3 @ 3.46
*135x3 @ 3.58
*135x3 @ 3.71
*145x3 @ 3.46
*145x3 @ 3.46
*145x3 @ 3.58
*145x3 @ 3.58
*145x3 @ 3.46
close grip bench- 275x5, 295x5, 315x5, 335x2+1(assist)
seated rows w/ rope- 240x10, 300x8x2
dips- BWx12, 10, 8
hanging leg raises
ab wheel
db curls
meh... can't say it was a great workout, can't say it was bad. OHPs felt weak, close grip presses felt strong, bench felt quick and snappy... energy was nil, moped around the gym dragging myself from station to station. but I put the work in and thats what matters.
2/8/12 - offseason 14/b throws
throws
16# stone
*hip pop drills x8, best of 41'
*step over drills x6, best of 45'
*full standing x9, best of 44'
*south african x23, best of 51'3
lots of throws today, overall a good workout. about 15 throws into the south african I started focusing on getting more rotational rather than linear. This allowed me to get consistent at 49-50 with less effort. Biggest thing I need to do is keep my head and shoulders up. I worked on pulling my left leg up and trying to kick my butt, rather than reaching for a foot placement. Felt much snappier when I was able to impliement this. Also, I'm feeling how my upper is rushing. I always thought that holding the upper meant to keep it from rotating early to allow the hips to come around first. It's not only that, but also holding it farther back from the trig while the hips push forward first.. been working on this but it's going to take some time to drill. Lastly, my block is terrible. After watching a few videos of others vs myself, I don't pull my left arm in near hard/violent enough to get the snap needed.
key points to work on:
heady/shoulders up
get rotational aka sweet the right foot around my body into position
quick left foot
be patient with the upper body
deliver high
strong snappy block
16# stone
*hip pop drills x8, best of 41'
*step over drills x6, best of 45'
*full standing x9, best of 44'
*south african x23, best of 51'3
lots of throws today, overall a good workout. about 15 throws into the south african I started focusing on getting more rotational rather than linear. This allowed me to get consistent at 49-50 with less effort. Biggest thing I need to do is keep my head and shoulders up. I worked on pulling my left leg up and trying to kick my butt, rather than reaching for a foot placement. Felt much snappier when I was able to impliement this. Also, I'm feeling how my upper is rushing. I always thought that holding the upper meant to keep it from rotating early to allow the hips to come around first. It's not only that, but also holding it farther back from the trig while the hips push forward first.. been working on this but it's going to take some time to drill. Lastly, my block is terrible. After watching a few videos of others vs myself, I don't pull my left arm in near hard/violent enough to get the snap needed.
key points to work on:
heady/shoulders up
get rotational aka sweet the right foot around my body into position
quick left foot
be patient with the upper body
deliver high
strong snappy block
Tuesday, February 7, 2012
2/7/12 - offseason 14/1 lower
training
1000m row in 3:46 for warmup
rack pulls from mid/high shin- up to 725x1 (PR), 585x5
speed squats against choked jumpstretch green bands
*135x3 @ 4.20
*185x3 @ 3.71
*225x3 @ 3.58
*225x3 @ 3.58
*225x3 @ 3.71
*225x3 @ 3.58
RDL- 365x5, 415x5, 465x5
single leg plyo box jumps on 12" box- BWx10x3
macros = ??
solid workout. Rack pulls felt great, though my back is pretty tight now. With how the pulls felt today, I'm confident 700 off the floor is going down very soon. Speed squats felt good, cut them short because I wanted to get some assistance work in before I headed out. Looking forward to stones tomorrow and push presses thursday.
1000m row in 3:46 for warmup
rack pulls from mid/high shin- up to 725x1 (PR), 585x5
speed squats against choked jumpstretch green bands
*135x3 @ 4.20
*185x3 @ 3.71
*225x3 @ 3.58
*225x3 @ 3.58
*225x3 @ 3.71
*225x3 @ 3.58
RDL- 365x5, 415x5, 465x5
single leg plyo box jumps on 12" box- BWx10x3
macros = ??
solid workout. Rack pulls felt great, though my back is pretty tight now. With how the pulls felt today, I'm confident 700 off the floor is going down very soon. Speed squats felt good, cut them short because I wanted to get some assistance work in before I headed out. Looking forward to stones tomorrow and push presses thursday.
Monday, February 6, 2012
2/6/12 - offseason 14/a throws
training
56# wfd
*standing throws x4, best of 30'
*one turn x7, best of 39'6" PR
*full throws x16, best of 39'2" training PR
great day to learn a thing or two. Worked on getting a strong finish out and over the trig, dialed in a couple sweet 30s for the standing tosses. On the one turns, I worked on a medium sprint, then driving the weight down to my right leg and finishing strong. Took me 4-5 throws before this finally clicked and when it did, 39+ ft. New 1 turn PR.
Went to full throws and things started breaking down. Drifting too much during the first turn. Out of position after the first turn. Nothing was really lining up. After about 12 throws I decided to just lay off the cast. I slowed it down and focused on hitting the position for a one turn. This is when it started to click. Need a lot more practice with it but I'll be slowing the cast down a lot for a while. I also need to study some Vierra and Frasure vids regarding the cast. Something feels off, just doesn't seem like I'm getting the orbit I need to. None of the full throws had any focus on driving the weight down on my right before the finish and I was still nailing 39' a few times.. when I get this figured out, big throws are going to come.
Things to keep in mind: slow down the cast, watch the drift on the first turn, feel the position after the first turn, drive the weight down to the right leg and finish strong.
vid:
dinner:
56# wfd
*standing throws x4, best of 30'
*one turn x7, best of 39'6" PR
*full throws x16, best of 39'2" training PR
great day to learn a thing or two. Worked on getting a strong finish out and over the trig, dialed in a couple sweet 30s for the standing tosses. On the one turns, I worked on a medium sprint, then driving the weight down to my right leg and finishing strong. Took me 4-5 throws before this finally clicked and when it did, 39+ ft. New 1 turn PR.
Went to full throws and things started breaking down. Drifting too much during the first turn. Out of position after the first turn. Nothing was really lining up. After about 12 throws I decided to just lay off the cast. I slowed it down and focused on hitting the position for a one turn. This is when it started to click. Need a lot more practice with it but I'll be slowing the cast down a lot for a while. I also need to study some Vierra and Frasure vids regarding the cast. Something feels off, just doesn't seem like I'm getting the orbit I need to. None of the full throws had any focus on driving the weight down on my right before the finish and I was still nailing 39' a few times.. when I get this figured out, big throws are going to come.
Things to keep in mind: slow down the cast, watch the drift on the first turn, feel the position after the first turn, drive the weight down to the right leg and finish strong.
vid:
dinner:
 |
| 12oz medium rare ribeye steak + butter/sour cream baked potato = winning |
2/4/12 - offseason 13/2 upper
training
500m row in 1:31.4 for warmup
ME push presses- up to 150kg x1 PR, miss @ 160kg
pullups- BWx5x10
close grip speed bench against doubled efs mini bands
*60x3 @ 3.33
*60x3 @ 3.33
*60x3 @ 3.46
*70x3 @ 2.96
*65x3 @ 3.46
*65x3 @ 3.33
*65x3 @ 3.33
*65x3 @ 3.58
bb rows- 140x6, 150x6, 180x5x2
ring dips- BWx8, BWx10x2
bunch of flips with a 650lb tire
sick on 2/2 and 2/3, still not completely over it. I'm confident 160kg would have gone if I were 100%, I just missed the lockout by about 4". Next time.
500m row in 1:31.4 for warmup
ME push presses- up to 150kg x1 PR, miss @ 160kg
pullups- BWx5x10
close grip speed bench against doubled efs mini bands
*60x3 @ 3.33
*60x3 @ 3.33
*60x3 @ 3.46
*70x3 @ 2.96
*65x3 @ 3.46
*65x3 @ 3.33
*65x3 @ 3.33
*65x3 @ 3.58
bb rows- 140x6, 150x6, 180x5x2
ring dips- BWx8, BWx10x2
bunch of flips with a 650lb tire
sick on 2/2 and 2/3, still not completely over it. I'm confident 160kg would have gone if I were 100%, I just missed the lockout by about 4". Next time.
2/1/12 - offseason 13/b throws
training
16# hammer
*winds w/no release x8-10
*2 winds w/release x ~20, no measurements taken
watched a lot of vierra, brock and frasure vids trying to figure out what I'm doing differently when I get over on the left. Looks like I lean way too far backwards and allow my arms to almost get behind my head. Towards the end of the session I worked on having my front delts hug my head as to not get behind, as well as pushing the right knee forward and staying tall. No measurements taken but I felt a world of difference. Looking forward to the next hammer session.
16# hammer
*winds w/no release x8-10
*2 winds w/release x ~20, no measurements taken
watched a lot of vierra, brock and frasure vids trying to figure out what I'm doing differently when I get over on the left. Looks like I lean way too far backwards and allow my arms to almost get behind my head. Towards the end of the session I worked on having my front delts hug my head as to not get behind, as well as pushing the right knee forward and staying tall. No measurements taken but I felt a world of difference. Looking forward to the next hammer session.
1/31/12 - offseason 13/1 lower
training
500m row in 1:36 for warmup
ME reverse band squat w/ choked efs strong bands- up to 675x1, 545x8
GMs- 315x8x2
dimel deads- 315x20x2
db bulgarian split squats- BWx12, 25x10x2
macros = ??
675 felt like a fucking freight train on my back, felt solid coming out of the hole. I really think all this top end work is going to progress my squat.
500m row in 1:36 for warmup
ME reverse band squat w/ choked efs strong bands- up to 675x1, 545x8
GMs- 315x8x2
dimel deads- 315x20x2
db bulgarian split squats- BWx12, 25x10x2
macros = ??
675 felt like a fucking freight train on my back, felt solid coming out of the hole. I really think all this top end work is going to progress my squat.
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