training
23.5# stone
*non reverse x1
*step over x1
*full x4, best of 37'
16# stone
*full spin x4, best of 45'
56# wfd
*1 turn x3
*full x8-10, best of 41
28# wfd
*full x10-12, best of 78
22# hammer
*1 wind x2
*2 wind x3
*3 wind x6, best of 95
good session that totally exhausted me. Bstone felt off the whole time, just wasn't getting a good push with my right. Need to work on this as it seems to have gone down lately. Full spin throws felt good but I felt a tweak in my groin and shut it down. A few hours later it felt 100% so I'm glad I shut it down. Going to start killing stretching and leg sweeps to strengthen the right adductor. WFD was feeling terrible. 1 turns were slow and I couldn't nail the finish so I was expecting a shit-show on the full throws. On the contrary, full throws went pretty well. Had a series around 35-37, then a couple at 38 and my last throw went 41'2 (few inches off a training PR). I started focusing on being smoother and patient out of the back after the first turn, then extremely violent on the finish. On that 41' toss, the weight just sling shotted out and I almost fouled over the trig. Was a great throw. Looking forward to weights again to play with this a bit more. Focused on the same thing with lwfd. Just staying relaxed, working on a wider/smoother orbit rather than a violent drive. Was hitting 74-75 feet effortless and jumped to high 78s with some juice on it. 80' will fall very soon. Hammers also felt good. Worked the one and 2 winds to focus on delivery then on the 3 winds focused on driving my right knee to keep the ball moving while it's behind me. Starting to get good speed on these, 100' is going down soon as well. I took video but I probably won't post it as it'll be throwing 4 times again this week. Prescott games coming up on 4/12.
***
macros = 61/204/253 (f/c/p) 2358cals <- bit higher than usual, but I figured I earned this in training today.
Monday, April 30, 2012
4/27/12 - throws: hammer
am weight= 278.6lbs
training
16# hammer
*1 wind x6, best of 94
*2 wind x10, best of 109
*3 wind x12, best of 114
not driving my right knee enough, however, did work on getting longer on 2 and staying long on 3.. decent session
***
macros = ?? cheat meal in the evening, didn't go overboard, just some chipotle and chips/guac. Had to change the alternator in my car, blegh
training
16# hammer
*1 wind x6, best of 94
*2 wind x10, best of 109
*3 wind x12, best of 114
not driving my right knee enough, however, did work on getting longer on 2 and staying long on 3.. decent session
***
macros = ?? cheat meal in the evening, didn't go overboard, just some chipotle and chips/guac. Had to change the alternator in my car, blegh
Friday, April 27, 2012
4/26/12 - speed 2.2: deads/push press
training
speed deads- 135x10, 225x10
*275x3 @ 2.84f/s
*315x3 @ 3.09f/s
*365x3 @ 2.72f/s
*365x3 @ 2.96f/s
*365x3 @ 2.84f/s
*365x3 @ 2.96f/s
*365x3 @ 3.21f/s
*365x3 @ 3.21f/s
*365x3 @ 3.09f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
speed push press- barx10, 135x10
*185x3 @ 3.45f/s
*185x3 @ 3.95f/s
*185x3 @ 4.45f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
*185x3 @ 5.07f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
pullups - BWx5x4
db rows- 100x10, 120x10, 160x8x2
Everything felt pretty good today. Started off pretty stiff and slow on the deads and ended up doing well once I got into it, just needed to find the right rhythm. Getting used to 1 minute between sets and am recovering faster. Still not optimal yet, but definitely working on getting there. Push presses felt light and very very snappy. I felt like if I just let the bar go it would go 4-5 feet over my head. Definitely the fastest I've ever worked a push press. Hopefully, this will also help solidify my leg drive technique for when I do heavy push presses, namely the strongman comp I have coming up in a few weeks. Dilly dally'd around too much when I first got to the gym and ran out of time on the pullups/rows so skipped the last set. Overall a good day though.
***
macros = 47/172/241 (f/c/p) 2122cals
speed deads- 135x10, 225x10
*275x3 @ 2.84f/s
*315x3 @ 3.09f/s
*365x3 @ 2.72f/s
*365x3 @ 2.96f/s
*365x3 @ 2.84f/s
*365x3 @ 2.96f/s
*365x3 @ 3.21f/s
*365x3 @ 3.21f/s
*365x3 @ 3.09f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
speed push press- barx10, 135x10
*185x3 @ 3.45f/s
*185x3 @ 3.95f/s
*185x3 @ 4.45f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
*185x3 @ 5.07f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
pullups - BWx5x4
db rows- 100x10, 120x10, 160x8x2
Everything felt pretty good today. Started off pretty stiff and slow on the deads and ended up doing well once I got into it, just needed to find the right rhythm. Getting used to 1 minute between sets and am recovering faster. Still not optimal yet, but definitely working on getting there. Push presses felt light and very very snappy. I felt like if I just let the bar go it would go 4-5 feet over my head. Definitely the fastest I've ever worked a push press. Hopefully, this will also help solidify my leg drive technique for when I do heavy push presses, namely the strongman comp I have coming up in a few weeks. Dilly dally'd around too much when I first got to the gym and ran out of time on the pullups/rows so skipped the last set. Overall a good day though.
***
macros = 47/172/241 (f/c/p) 2122cals
 |
| dinner = stuffed bell peppers, sans peppers... score! |
Wednesday, April 25, 2012
4/25/12 - throws: stone & hwfd
training
16# stone
*standing no reverse x3
*standing step over x3
*standing full x5
*full spin x10
56# wfd
*full x12
today was supposed to be a gym day but I decided to take advantage of the overcast high 70s/low 80s weather we had and get some throwing in. Glad I did too because it went very well. Despite having low energy and being pretty stiff, I got some good work in. A few notes: need more push from the right on my standing tosses, may possibly try staggering my feet a bit more to open up my hips more. Need to load the left leg more on the full spin, but today was just a footwork day as I wasn't trying to go for gold or anything. Just working on keeping my head up coming out of the back and during the sprint, getting my right preturned and a fast left leg (relatively speaking). WFD felt good as well, focused on keeping a good low point behind me at the start of the cast, then working on a linear drive with a tall finish. Sometimes I would get rotational, sometimes they were linear. All in all, a good session. Friday = hammers and maybe some sheaf & stone, we'll see.
***
macros = 73/161/248 (f/c/p) 2411cals .. fat was a bit high, had a turkey kielbasa omelette for dinner, it was tasty.
16# stone
*standing no reverse x3
*standing step over x3
*standing full x5
*full spin x10
56# wfd
*full x12
today was supposed to be a gym day but I decided to take advantage of the overcast high 70s/low 80s weather we had and get some throwing in. Glad I did too because it went very well. Despite having low energy and being pretty stiff, I got some good work in. A few notes: need more push from the right on my standing tosses, may possibly try staggering my feet a bit more to open up my hips more. Need to load the left leg more on the full spin, but today was just a footwork day as I wasn't trying to go for gold or anything. Just working on keeping my head up coming out of the back and during the sprint, getting my right preturned and a fast left leg (relatively speaking). WFD felt good as well, focused on keeping a good low point behind me at the start of the cast, then working on a linear drive with a tall finish. Sometimes I would get rotational, sometimes they were linear. All in all, a good session. Friday = hammers and maybe some sheaf & stone, we'll see.
***
macros = 73/161/248 (f/c/p) 2411cals .. fat was a bit high, had a turkey kielbasa omelette for dinner, it was tasty.
4/24/12 - throws: lwfd
am bodyweight= 280.2lbs
training
28# wfd
*cast/drop drill x ~30
*full throws x ~25
put a cone at 65 and focused on hitting that most of the session. Trying to be smooth and make sure my cast is where it is supposed to be, setting the lowpoint behind me, rather than pushing it out to the right. Good session. Need to work on sprinting straight to the trig rather than to the left. Also focused on keeping my head high and shoulders up, felt a much stronger lift at the end of the throw between this and the fix on my cast.
***
macros = 46/156/253 (f/c/p) 2086cals
training
28# wfd
*cast/drop drill x ~30
*full throws x ~25
put a cone at 65 and focused on hitting that most of the session. Trying to be smooth and make sure my cast is where it is supposed to be, setting the lowpoint behind me, rather than pushing it out to the right. Good session. Need to work on sprinting straight to the trig rather than to the left. Also focused on keeping my head high and shoulders up, felt a much stronger lift at the end of the throw between this and the fix on my cast.
***
macros = 46/156/253 (f/c/p) 2086cals
4/23/12 - speed 2.1: squat/bench
training
speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s
speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s
gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2
much better session this week. happy with speed, but still room for improvement. looking forward to next week.
***
macros = 85/154/245 (f/c/p) 2360cals ----too much fat
an update from the last couple days in regards to macros:
saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals
speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s
speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s
gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2
much better session this week. happy with speed, but still room for improvement. looking forward to next week.
***
macros = 85/154/245 (f/c/p) 2360cals ----too much fat
an update from the last couple days in regards to macros:
saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals
Friday, April 20, 2012
4/20/12 - throws: hwfd
am weight= 282lbs
training
56# wfd
*stand x3
*one turn x6
*full x 10-12, best of 39
cast is still off. Discussed this with a few people and it appears I'm not allowing the weight to drop down before pushing it around. I'm pushing it to my right (not on purpose) and that's creating a low point way off to my right which is throwing everything off. Going to work on this next session.
***
macros = 73/525/335 (f/c/p) 4049cals
kept calories clean until dinner the had a nice little refeed: 3 pb&j sammiches, box of mac&cheese & a gallon of ff milk.. feeling good, and calories are hardly over maintenance.. solid refeed.
training
56# wfd
*stand x3
*one turn x6
*full x 10-12, best of 39
cast is still off. Discussed this with a few people and it appears I'm not allowing the weight to drop down before pushing it around. I'm pushing it to my right (not on purpose) and that's creating a low point way off to my right which is throwing everything off. Going to work on this next session.
***
macros = 73/525/335 (f/c/p) 4049cals
kept calories clean until dinner the had a nice little refeed: 3 pb&j sammiches, box of mac&cheese & a gallon of ff milk.. feeling good, and calories are hardly over maintenance.. solid refeed.
Thursday, April 19, 2012
4/19/12 - speed 1.1: squat/bench
training
500m row in 1:58 for warmup
speed squat- 95x5, 225x5, 275x4 then hooked up the power factor:
*315x3 @ 2.59f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
speed bench- 115x10, 205x5 then hooked up power factor:
*215x3 @ 2.47f/s
*215x3 @ 2.59f/s
*215x3 @ 2.59f/s
*215x3 @ 2.47f/s
*215x3 @ 2.47f/s
*215x3 @ 2.72f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
dips- BW+ efs mini band x10x3
GMs- 225x10x3
5x100m sprints on rower w/45 sec rest
felt very slow on the squats, just no energy. Most likely a result of the low calories. Body will adapt soon enough, not worried about it. Kept up the pace during training, kept 1 minute between sets on the speed work and not much more on the assistance work, lots of sweat. Finished up with some conditioning work. Was going to do 10x100m sprints but ran out of time and had to get back to work (chatting too much on the way to the rower). Looking to increase this over time up to 10x250m sprints + conditioning on off days.
**
macros = 48/191/255 (f/c/p) 2106cals
an update from the last couple days in regards to macros:
monday 4/16 = 51/175/239 (f/c/p) 2115cals
tuesday 4/17 = 42/173/245 (f/c/p) 2070cals
wednesday 4/18 = 63/164/255 (f/c/p) 2172cals
500m row in 1:58 for warmup
speed squat- 95x5, 225x5, 275x4 then hooked up the power factor:
*315x3 @ 2.59f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
speed bench- 115x10, 205x5 then hooked up power factor:
*215x3 @ 2.47f/s
*215x3 @ 2.59f/s
*215x3 @ 2.59f/s
*215x3 @ 2.47f/s
*215x3 @ 2.47f/s
*215x3 @ 2.72f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
dips- BW+ efs mini band x10x3
GMs- 225x10x3
5x100m sprints on rower w/45 sec rest
felt very slow on the squats, just no energy. Most likely a result of the low calories. Body will adapt soon enough, not worried about it. Kept up the pace during training, kept 1 minute between sets on the speed work and not much more on the assistance work, lots of sweat. Finished up with some conditioning work. Was going to do 10x100m sprints but ran out of time and had to get back to work (chatting too much on the way to the rower). Looking to increase this over time up to 10x250m sprints + conditioning on off days.
**
macros = 48/191/255 (f/c/p) 2106cals
an update from the last couple days in regards to macros:
monday 4/16 = 51/175/239 (f/c/p) 2115cals
tuesday 4/17 = 42/173/245 (f/c/p) 2070cals
wednesday 4/18 = 63/164/255 (f/c/p) 2172cals
Wednesday, April 18, 2012
4/15/12 - vegas games
2012 Las Vegas Highland Games
bs - 36'10 - 1st
os - 43'60 - 1st
hwd - 38'5 - 1st
lwd - 76'5 - 1st
hh - 99'10 - 1st
lh - 117'8 - 1st
sheaf- 26' - 2nd
wob - 14' - 2nd
caber - 85 - 3rd
Good games, despite the several issues going on. Time to heal up and move on. Stones had absolutely no right leg drive in them and for that reason, I'm pretty satisfied with the numbers posted. The throwing area for hwfd was very fast. I kept drifting forward and hitting the top of the trig with my left foot. I fouled my first 2, then pulled my bitch card out and did a one turn to take the win with 38+. Switched trigs for lwd and was much better. Need to make this faster, best one I could pop out was 76+ on extras. My moment of truth was the heavy hammer. First toss was 84ish feet, then 2nd toss was 97+. Got it going a little faster and dropped a new pr @ 99'10" with a slight uphill. After that I was spent and there wasn't anything left. Couldn't get my hips moving fast enough on the light hammer and had to settle with 117+. Broke for lunch and came back to caber, a big ugly stick, no taper, 17' 120lbs is what it was marked but everyone agreed it was closer to 140+ lbs. Only 2 people turned the stick and I wasn't either of them. Was very happy to move onto the next event. Couldn't get a good rhythm on sheaf and hit the bar at 28 on my first attempt, then couldn't get close. WOB was a distaster, missing out front on 15'6, pulling too early methinks.
Great games, very happy with how everything ran. Nice and smooth. Looking forward to Vegas next year. Shout out to Sport Kilt for the rad threads and to S&T Injury Law: 1800.ourlawyer.com for all the help they provide. If you need legal assitance, give them a call and they're always happy to help.
Big props to my team members Adam Brezina and Jacob Nicol for giving it their everything throughout the day. Adam didn't hit any PRs but he learned a few things and will be back at the next games with a vengeance. Jacob Nicol smashed 2 lightweight world records in the stones and I can foresee some big throws in the weights very soon. This is going to be a great year for all of us.
bs - 36'10 - 1st
os - 43'60 - 1st
hwd - 38'5 - 1st
lwd - 76'5 - 1st
hh - 99'10 - 1st
lh - 117'8 - 1st
sheaf- 26' - 2nd
wob - 14' - 2nd
caber - 85 - 3rd
Good games, despite the several issues going on. Time to heal up and move on. Stones had absolutely no right leg drive in them and for that reason, I'm pretty satisfied with the numbers posted. The throwing area for hwfd was very fast. I kept drifting forward and hitting the top of the trig with my left foot. I fouled my first 2, then pulled my bitch card out and did a one turn to take the win with 38+. Switched trigs for lwd and was much better. Need to make this faster, best one I could pop out was 76+ on extras. My moment of truth was the heavy hammer. First toss was 84ish feet, then 2nd toss was 97+. Got it going a little faster and dropped a new pr @ 99'10" with a slight uphill. After that I was spent and there wasn't anything left. Couldn't get my hips moving fast enough on the light hammer and had to settle with 117+. Broke for lunch and came back to caber, a big ugly stick, no taper, 17' 120lbs is what it was marked but everyone agreed it was closer to 140+ lbs. Only 2 people turned the stick and I wasn't either of them. Was very happy to move onto the next event. Couldn't get a good rhythm on sheaf and hit the bar at 28 on my first attempt, then couldn't get close. WOB was a distaster, missing out front on 15'6, pulling too early methinks.
Great games, very happy with how everything ran. Nice and smooth. Looking forward to Vegas next year. Shout out to Sport Kilt for the rad threads and to S&T Injury Law: 1800.ourlawyer.com for all the help they provide. If you need legal assitance, give them a call and they're always happy to help.
Big props to my team members Adam Brezina and Jacob Nicol for giving it their everything throughout the day. Adam didn't hit any PRs but he learned a few things and will be back at the next games with a vengeance. Jacob Nicol smashed 2 lightweight world records in the stones and I can foresee some big throws in the weights very soon. This is going to be a great year for all of us.
Tuesday, April 17, 2012
4/11/12 - throws: lwfd/sheaf/ostone
training
28# wfd
*stand x3
*1 turn x3
*full x8, best of 71
20# sheaf x10
16# stone
*step over x3
*breamar x3
*full spin x10, pulled groin on 10th rep
ugh. Nothing out of the ordinary here, pulled my groin again but this time I know exactly why. Fatigue had set in. I didn't drive hard enough to keep my knee over my toe (right). I landed on my heel and when my left came around it just pulled my right around causing the damage. Going to step up my flexibility work. I can't afford for this to keep happening and I'm certain it's because of inflexibility. Time for some major work with regards to rehab: ice baths, ibprofin, stretching, band work, stretching, stepups/lunges, compression, dmso..... the works. Still plan on going to Vegas, will use a knee wrap to wrap my thigh before each throw. Going to play it by ear on intensity.
28# wfd
*stand x3
*1 turn x3
*full x8, best of 71
20# sheaf x10
16# stone
*step over x3
*breamar x3
*full spin x10, pulled groin on 10th rep
ugh. Nothing out of the ordinary here, pulled my groin again but this time I know exactly why. Fatigue had set in. I didn't drive hard enough to keep my knee over my toe (right). I landed on my heel and when my left came around it just pulled my right around causing the damage. Going to step up my flexibility work. I can't afford for this to keep happening and I'm certain it's because of inflexibility. Time for some major work with regards to rehab: ice baths, ibprofin, stretching, band work, stretching, stepups/lunges, compression, dmso..... the works. Still plan on going to Vegas, will use a knee wrap to wrap my thigh before each throw. Going to play it by ear on intensity.
4/10/12 - lifting: jerks & front squats
training
front squats up to 315x2x2
jerks up to 275x1x4, 2 misses @ 295, drop to 225x2 on the minute for 10 minutes
pullups
GHR
done and done. Focused on working technique on the jerks. A deeper catch and a more snappy leg drive. Fronts felt very heavy, finished with some GHR and pullups for good measure. One more throws session and deload until the Vegas games.
front squats up to 315x2x2
jerks up to 275x1x4, 2 misses @ 295, drop to 225x2 on the minute for 10 minutes
pullups
GHR
done and done. Focused on working technique on the jerks. A deeper catch and a more snappy leg drive. Fronts felt very heavy, finished with some GHR and pullups for good measure. One more throws session and deload until the Vegas games.
Tuesday, April 10, 2012
4/9/12 - throws: stones
training
16# stone
*step over x5
*braemar x5
*full spin x ~20
energy was nil today. By the 3rd step over I knew it was going to be a tough day for good #s so I just went through the motions and tried to nail the positions. Watched a bunch of videos of shotputters doing the full spin and how smooth it looks. Decdied to slow it down and work on making a smooth transition into the power position. Focused on keeping my chest/shoulders/left arm up while transitioning during the spin. Subsequently this allowed me to get a lot more separation. Was only throwing 43s, but they were effortless. A few more practices like this and I'll be able to speed it up without breaking down.
16# stone
*step over x5
*braemar x5
*full spin x ~20
energy was nil today. By the 3rd step over I knew it was going to be a tough day for good #s so I just went through the motions and tried to nail the positions. Watched a bunch of videos of shotputters doing the full spin and how smooth it looks. Decdied to slow it down and work on making a smooth transition into the power position. Focused on keeping my chest/shoulders/left arm up while transitioning during the spin. Subsequently this allowed me to get a lot more separation. Was only throwing 43s, but they were effortless. A few more practices like this and I'll be able to speed it up without breaking down.
4/7/12 - throws: bs/os/hwfd/lwfd/hh
training
23.5# braemar x5, best of 38
16# ostone (full spin) x6, best of 48
56# wfd x5, best of 39
28# wfd x6, best of 78
22# hammer x5, best of 97
no PRs but solid practice day. Really need to work on getting lower with both the stones and weights. I think this is the only thing keeping me from 80+ lwd and consistant 40s with hwd.
23.5# braemar x5, best of 38
16# ostone (full spin) x6, best of 48
56# wfd x5, best of 39
28# wfd x6, best of 78
22# hammer x5, best of 97
no PRs but solid practice day. Really need to work on getting lower with both the stones and weights. I think this is the only thing keeping me from 80+ lwd and consistant 40s with hwd.
4/6/12 - upper
training
full snatches- technique work, didn't go over 95lbs, working on catching in full OH squat
split jerks- up to 335x1x2 (27# pr)
db rows- 110x8, 160x5, 160x8
cg bench- 225x10x2, 295x6
started working split jerks for my upcoming strongman in mid may as it will have a max axle c&p. I'd really like to get this to around 360.. feeling good, definitely some technique work to be had.
macros = 76/305/256 (f/c/p) = 2587 cals
way too low with calories, skipped lunch and never made it up... on a plus note, I'm down 7lbs already just from cutting out the garbage food. I suspect I'll jump back up over the weekend.
full snatches- technique work, didn't go over 95lbs, working on catching in full OH squat
split jerks- up to 335x1x2 (27# pr)
db rows- 110x8, 160x5, 160x8
cg bench- 225x10x2, 295x6
started working split jerks for my upcoming strongman in mid may as it will have a max axle c&p. I'd really like to get this to around 360.. feeling good, definitely some technique work to be had.
macros = 76/305/256 (f/c/p) = 2587 cals
way too low with calories, skipped lunch and never made it up... on a plus note, I'm down 7lbs already just from cutting out the garbage food. I suspect I'll jump back up over the weekend.
Thursday, April 5, 2012
4/4/12 - stones
training
16# stone
*step over x2
*full standing x5, best of 43
*MSA x20+
*full spin x6, best of 48+
macros = 101/359/307 (f/c/p) = 3608 cals
Went a little heavy on the cals, however, went a bit lighter yesterday so that's fine I suppose. Still a bit too much fat for my liking but tacos for dinner were solid.
Stand throws went well, legs still very beat up from my lower session on tuesday. Couldn't find any rhythm on the msa throws. No linear drive, kept missing the power position, just couldn't figure out what was going on. Reluctantly, I decided to try the full spin once again. I came out of the back very slowly and once I was facing the throwing area, I hit the gas and really accellerated forward with my right and threw my left leg around. I had very little ground contact with my right before the left got down and I think this was a plus. No issues with my groin, everything feels solid, including the throw. Big things to work on is keeping my head up (still uncomfortable with footwork, but this clear up quickly), separating more and hitting the stone later. Overally, despite the terrible msa work, happy with this training.
16# stone
*step over x2
*full standing x5, best of 43
*MSA x20+
*full spin x6, best of 48+
macros = 101/359/307 (f/c/p) = 3608 cals
Went a little heavy on the cals, however, went a bit lighter yesterday so that's fine I suppose. Still a bit too much fat for my liking but tacos for dinner were solid.
Stand throws went well, legs still very beat up from my lower session on tuesday. Couldn't find any rhythm on the msa throws. No linear drive, kept missing the power position, just couldn't figure out what was going on. Reluctantly, I decided to try the full spin once again. I came out of the back very slowly and once I was facing the throwing area, I hit the gas and really accellerated forward with my right and threw my left leg around. I had very little ground contact with my right before the left got down and I think this was a plus. No issues with my groin, everything feels solid, including the throw. Big things to work on is keeping my head up (still uncomfortable with footwork, but this clear up quickly), separating more and hitting the stone later. Overally, despite the terrible msa work, happy with this training.
Wednesday, April 4, 2012
4/3/12 - lower
training
high box squats (18") - triples up to 455, singles up to 545, fail @ 585
rdl up to 455x5, drop to 405x5
pullups- BWx6x6
reverse hyper - 3x12
band GMs- 3x10
macros = 60/380/310 (f/c/p) = 3291cals
started watching calories again, just cleaning things up and maintaining. good weight session. Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough without the built up speed from coming out of the whole on a full squat. Was gunning for 6+ but my legs had other plans. Oh well, solid training regardless. Throws tomorrow.
high box squats (18") - triples up to 455, singles up to 545, fail @ 585
rdl up to 455x5, drop to 405x5
pullups- BWx6x6
reverse hyper - 3x12
band GMs- 3x10
macros = 60/380/310 (f/c/p) = 3291cals
started watching calories again, just cleaning things up and maintaining. good weight session. Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough without the built up speed from coming out of the whole on a full squat. Was gunning for 6+ but my legs had other plans. Oh well, solid training regardless. Throws tomorrow.
Tuesday, April 3, 2012
4/2/12 - throws: breamar & lt hammer
throws
16# hammer
*2 wind x 5, best of 114
*3 wind x10, best of 125, 7/10 over 120
23.5# stone
*step over x5, best of 33
*full braemar x5, best of 38
good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws sessions.
16# hammer
*2 wind x 5, best of 114
*3 wind x10, best of 125, 7/10 over 120
23.5# stone
*step over x5, best of 33
*full braemar x5, best of 38
good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws sessions.
4/1/12 - strongman events training
training
axle c&p up to 305x1, 335x failed press x3
monster db press up to 125x a lot, failed 155 a few times
250# keg carry x 3 feet
done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.
axle c&p up to 305x1, 335x failed press x3
monster db press up to 125x a lot, failed 155 a few times
250# keg carry x 3 feet
done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.
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