bodyweight = 275lbs
training
16# stone
*stand x 25-30
*full spin x 15-20
great session today. Slowed it down on the standing tosses and focused on getting my hips through first, working on separation and a big pop with my left. Felt pretty good, was hitting 41-42 consistently. Def a lot more in the tank once I get this back on track.
for the full spin, was focusing on a tight turn coming out of the back as I was leaning a bit too much causing me to lose my balance to the right of the trig. Once that was fixed, I focused on a quick drive and active right leg. Once that started getting better I focused on a faster left leg and held the stone back as long as I could to separate. Still lots of stuff to work on, but I'm def making some progress. Nailed about 7 tosses over 50 ft with 2 at 51+ and one at 52ft. Still 7 1/2 weeks of training until Flagstaff games roll around. 55ft may be in order, then I'll get Mr Smith off my back, lulz..
***
macros = ?? cheat dinner
Friday, May 25, 2012
5/24/12 - strength 1.2: deads/push press
training
deads- 135x5, 225x5, 315x5, 405x5, 455x5, 515x5
push press- 135x8, 185x5, 205x5, 225x5, 255x5
pullups- BWx10, 8, 8, 10
db csr- 100x8x3
not bad, conditioning is terrible, really need to work on this. Again just using this as a transition week to get back into heavy stuff. Next week will try to hit more of the Rx sets/reps
***
macros = 62/150/267 (f/c/p) 2168cals
deads- 135x5, 225x5, 315x5, 405x5, 455x5, 515x5
push press- 135x8, 185x5, 205x5, 225x5, 255x5
pullups- BWx10, 8, 8, 10
db csr- 100x8x3
not bad, conditioning is terrible, really need to work on this. Again just using this as a transition week to get back into heavy stuff. Next week will try to hit more of the Rx sets/reps
***
macros = 62/150/267 (f/c/p) 2168cals
5/23/12 - throws: wfd
training
28# wfd
* 1turn x8, best of 70
56# wfd
*1 turn x8, best of 36
*full x10-12, best of 39
28# wfd
*full x6-8, best of 74
Not bad. Spent a lot of time on my cast. Trying to stay patient on my first turn, waiting until the weight gets to about 12 before moving my feet. Helped alot, but need a lot more reps. Also focused on a hard straight sprint with a big finish. It's coming together.
***
macros = 40/88/264 (f/c/p) 1760cals ... too low
28# wfd
* 1turn x8, best of 70
56# wfd
*1 turn x8, best of 36
*full x10-12, best of 39
28# wfd
*full x6-8, best of 74
Not bad. Spent a lot of time on my cast. Trying to stay patient on my first turn, waiting until the weight gets to about 12 before moving my feet. Helped alot, but need a lot more reps. Also focused on a hard straight sprint with a big finish. It's coming together.
***
macros = 40/88/264 (f/c/p) 1760cals ... too low
5/22/12 - strength 1.1: squat/bench
am weight= 275lbs
training
squats- 135x10, 225x5, 315x5, 405x2, 405x3, 365x5, 385x5, 405x5, 435x1
bench- 135x10, 225x5, 275x5, 295x5, 315x4
bleggghhhhhhhhhhhhhhh..... guessing I'm still crushed from the strongman. Couple that with not having anything over 4 bills on my back since early feb and there was just nothing in there. Using this as a transition week and will try to hit Rx weights next week.
***
macros = ? went out with the mrs and in-laws for dinner
monday 5/21/12 = 51/160/258 (f/c/p) 2104cals
training
squats- 135x10, 225x5, 315x5, 405x2, 405x3, 365x5, 385x5, 405x5, 435x1
bench- 135x10, 225x5, 275x5, 295x5, 315x4
bleggghhhhhhhhhhhhhhh..... guessing I'm still crushed from the strongman. Couple that with not having anything over 4 bills on my back since early feb and there was just nothing in there. Using this as a transition week and will try to hit Rx weights next week.
***
macros = ? went out with the mrs and in-laws for dinner
monday 5/21/12 = 51/160/258 (f/c/p) 2104cals
5/19/12 - Az Summer Scorcher II Strongman
5/19/12 - Az Summer Scorcher II Strongman
max axle clean & press- went 303, 323, fail @ 333
650 yoke + 750 chain drag medley (60sec) x 50ft each- finished yoke, died out 1/2 on drag
290lb husafell stone- 80ft
push/pull medley (60sec)- completed 545dl -> 115 monster db -> 645 trap bar 18" dl -> 130lb monster db before time ended
max atlas stone to 55" bar- 410x miss
overall 5th (I think)
Started the day pretty good. Got 2nd on the first event and the guy that beat me nailed a sweet 343. I went for 333 and missed it. It was there, just missed it. Next up was the yoke. Definitely not what I was expecting. It felt way heavier than I thought and was just brutal to move with it. Inexperience at its best. Finished the yoke and ran back for the chain. Got about 10 steps and my quads just locked up. I managed to push through another 10 seconds or so but dropped it about 3 seconds before time was up. Afterwards was the husafell. This was akward as shit. Picked it up, took 2 passes and dropped it. Again, inexperience. Next up was the push pull medley. I was a bit excited for this as I thought I would do well. The only thing I was uncertain about was the 150lb db.. but I was a bit nervous about all the dbs as I've never done a monster db before. Definitely a bit more akward than I thad thought. I hit the first deadlift of 545. Harder than expected, but pretty easy. Onto the 115lb db, cleaned it no problem. Pressed it but lost it, brought it back down and pressed it again. Onto the 645 18" trap bar deadlift. Slow to get it started but not too bad. Next up was the 130lb db. Same as the 115, missed the first try, slammed it the second. I went over to the 325lb sandbag load (52") and just as I was about to lap it I ran out of time. I think I got 4th in that event. Not what I wanted, but not terrible either. With all of that said, the last event was the atlas stones. It was Wessels rules on the stones and I knew that everyone was going to open with the 360lb stone. I was sitting at 5th going into it so I decided to take a chance and open with the 410lb stone. If I got the stone, it would give me the points I needed to possible get 3rd overall, but if I missed it... well I'm already in 5th, it's not like it matters.. haha. So I tried to stay nice and warmed up while everyone else was taking their attempts. Finally I was up. I lapped the stone, got a really good grip on it and started pushing. I got the stone up about as high as I thought I needed and started to push it forward when I clipped the bar with the bottom of the stone. Stone started coming back and I just didn't have the juice to save it. Oh well. Almost only counts in horse-shoes and hand grenades. haha.
meh, not happy with my performance, but considering I practiced a 530 yoke once and an axle c&p once, I can't be too disappointed. You get out of it what you put into it and I did just that. No excuses, I was ill-prepared. I did have fun though.
Back to the grind.
max axle clean & press- went 303, 323, fail @ 333
650 yoke + 750 chain drag medley (60sec) x 50ft each- finished yoke, died out 1/2 on drag
290lb husafell stone- 80ft
push/pull medley (60sec)- completed 545dl -> 115 monster db -> 645 trap bar 18" dl -> 130lb monster db before time ended
max atlas stone to 55" bar- 410x miss
overall 5th (I think)
Started the day pretty good. Got 2nd on the first event and the guy that beat me nailed a sweet 343. I went for 333 and missed it. It was there, just missed it. Next up was the yoke. Definitely not what I was expecting. It felt way heavier than I thought and was just brutal to move with it. Inexperience at its best. Finished the yoke and ran back for the chain. Got about 10 steps and my quads just locked up. I managed to push through another 10 seconds or so but dropped it about 3 seconds before time was up. Afterwards was the husafell. This was akward as shit. Picked it up, took 2 passes and dropped it. Again, inexperience. Next up was the push pull medley. I was a bit excited for this as I thought I would do well. The only thing I was uncertain about was the 150lb db.. but I was a bit nervous about all the dbs as I've never done a monster db before. Definitely a bit more akward than I thad thought. I hit the first deadlift of 545. Harder than expected, but pretty easy. Onto the 115lb db, cleaned it no problem. Pressed it but lost it, brought it back down and pressed it again. Onto the 645 18" trap bar deadlift. Slow to get it started but not too bad. Next up was the 130lb db. Same as the 115, missed the first try, slammed it the second. I went over to the 325lb sandbag load (52") and just as I was about to lap it I ran out of time. I think I got 4th in that event. Not what I wanted, but not terrible either. With all of that said, the last event was the atlas stones. It was Wessels rules on the stones and I knew that everyone was going to open with the 360lb stone. I was sitting at 5th going into it so I decided to take a chance and open with the 410lb stone. If I got the stone, it would give me the points I needed to possible get 3rd overall, but if I missed it... well I'm already in 5th, it's not like it matters.. haha. So I tried to stay nice and warmed up while everyone else was taking their attempts. Finally I was up. I lapped the stone, got a really good grip on it and started pushing. I got the stone up about as high as I thought I needed and started to push it forward when I clipped the bar with the bottom of the stone. Stone started coming back and I just didn't have the juice to save it. Oh well. Almost only counts in horse-shoes and hand grenades. haha.
meh, not happy with my performance, but considering I practiced a 530 yoke once and an axle c&p once, I can't be too disappointed. You get out of it what you put into it and I did just that. No excuses, I was ill-prepared. I did have fun though.
Back to the grind.
Monday, May 21, 2012
5/17/12 - throws: stone/wfd
training
16# stone
*standing x 8-10
*full spin x 8-10
worked on getting better separation on the standing tosses.. also worked on keeping my head up a bit more on the delivery on the full spin. Started flattening out the throw though, need to find a nice spot in between. Need more work.
56# wfd
*full x 8-10
worked on my cast primarily. Was able to fix my footwork so I'm not drifting so far ahead after the cast, however, now I'm drifting incredibly to the left. Always something to work on, right? Long of 39 here with minimal effort, once I get this cast fixed 100%, good things to come. Also came to the realization that with my 28, my sprint is too fast. I'm building up so much speed on the sprint I can't add any more to it on the finish. I'm going to try slowing my sprint down and getting more explosive on the finish. Then slowly adding overall speed to it.
***
macros = ?? start dieting again next week, strongman coming up this weekend on 5/19
16# stone
*standing x 8-10
*full spin x 8-10
worked on getting better separation on the standing tosses.. also worked on keeping my head up a bit more on the delivery on the full spin. Started flattening out the throw though, need to find a nice spot in between. Need more work.
56# wfd
*full x 8-10
worked on my cast primarily. Was able to fix my footwork so I'm not drifting so far ahead after the cast, however, now I'm drifting incredibly to the left. Always something to work on, right? Long of 39 here with minimal effort, once I get this cast fixed 100%, good things to come. Also came to the realization that with my 28, my sprint is too fast. I'm building up so much speed on the sprint I can't add any more to it on the finish. I'm going to try slowing my sprint down and getting more explosive on the finish. Then slowly adding overall speed to it.
***
macros = ?? start dieting again next week, strongman coming up this weekend on 5/19
5/15/12 - speed 4.2: deads/push press
training
500m warmup row in 1:45
speed deads- 135x10, 225x8
*275x3 @ 3.21
*275x3 @ 3.58
*315x3 @ 3.09
*315x3 @ 3.09
*365x3 @ 2.84
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.84
*365x3 @ 2.72
*365x3 @ 2.72
pullups- bw x10, bw x8x5 = 50 total
speed push press- 135x5
*135x3 @ 5.10
*185x3 @ 4.82
*185x3 @ 4.82
*185x3 @ 4.82
*185x3 @ 4.94
*185x3 @ 4.82
*185x3 @ 5.07
one arm cable rows- 150x8, 180x8
done and done.. deads felt great, OHPs did not. Very stiff and "meh" feeling on the ohps. Cut them off and finished out some rows before heading out
***
macros = ?
500m warmup row in 1:45
speed deads- 135x10, 225x8
*275x3 @ 3.21
*275x3 @ 3.58
*315x3 @ 3.09
*315x3 @ 3.09
*365x3 @ 2.84
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.72
*365x3 @ 2.84
*365x3 @ 2.72
*365x3 @ 2.72
pullups- bw x10, bw x8x5 = 50 total
speed push press- 135x5
*135x3 @ 5.10
*185x3 @ 4.82
*185x3 @ 4.82
*185x3 @ 4.82
*185x3 @ 4.94
*185x3 @ 4.82
*185x3 @ 5.07
one arm cable rows- 150x8, 180x8
done and done.. deads felt great, OHPs did not. Very stiff and "meh" feeling on the ohps. Cut them off and finished out some rows before heading out
***
macros = ?
5/14/12 - speed 4.1: squat/bench
training
500m warmup - 1:49
speed squat - 135x10, 185x5
*225x3 @ 3.33
*275x3 @ 3.09
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.35
*315x3 @ 2.35
gms- 225x10, 245x10x2
speed bench- 135x10, 185x10
*205x3 @ 2.84
*205x3 @ 2.72
*205x3 @ 2.96
*205x3 @ 2.96
*215x3 @ 2.72
*215x3 @ 2.84
*215x3 @ 2.59
225x20
dips- bw+efs mini x10x3
not recovered from the games, very stiff and slow but felt pretty good once I got warmed up
***
macros = ?
500m warmup - 1:49
speed squat - 135x10, 185x5
*225x3 @ 3.33
*275x3 @ 3.09
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.35
*315x3 @ 2.35
gms- 225x10, 245x10x2
speed bench- 135x10, 185x10
*205x3 @ 2.84
*205x3 @ 2.72
*205x3 @ 2.96
*205x3 @ 2.96
*215x3 @ 2.72
*215x3 @ 2.84
*215x3 @ 2.59
225x20
dips- bw+efs mini x10x3
not recovered from the games, very stiff and slow but felt pretty good once I got warmed up
***
macros = ?
Tuesday, May 15, 2012
5/12/12 - Prescott Highland Games
Prescott Highland Games
24.5# BS- 36+ (2nd)
16# OS- 49+, 51'0'5" on extras PR (1st)
HWD- 39+ (1st)
LWD- 78+, 81'5 on extras PR (1st)
HH- 101'10" PR, 104'1" on extras PR (1st)
LH- 119+ (2nd)
Caber- 11:30 (18', 100#) (2nd)
WOB- 15 standing (tied for 2nd)
Overall = 1st w/ 12.5pts
BS was awful. I hate that stone and anybody that's ever thrown in AZ does to. Need to get a new stone, I'll be working with the AD to make this happen. Went 37+ with it last year, so this should've gone nearly 40, just couldn't get a hold of it.
OS was good. I was a bit nervous about debuting my full spin, especially considering all of the issues I've had with my groin (which, I might add, I haven't had in over a month now). First throw I under-rotated and ended up walking out of the box. Second dropped at 47', third dropped at 49'. Took extras and my first extra was a sweet pr out at 51'. At this point I just wanted to make my left foot faster so I could get a better wrap and more build up. Lost my balance on the delivery and fell over on my 2nd extra. On my 3rd extra I got my left around so fast I just didn't know what to do. Need more practice, more reps.
HWD was a shitshow. 39+ is good, but I had a huge throw lingering in me. First issue I had was the bobby dodd handle was BRAND NEW. Not a lick of leftover tacky or anything on it. I'm not typically one to complain, but this thing was slick and very tough to hold onto, even with a hook grip. Moving on, I just wasn't able to stay in the back of the box after my first turn. I was driving hard forward hard. Need to work on this and fix it. I have an idea as to what the problem is: when I cast it, it's casting forward which is pulling me forward. I need to either canter back harder or change the direction of the cast. Tough to explain but I think you'll see what I mean in the video.
LWD was also a shitshow, with the exception of one throw, a sweet PR at 81'5". Need to work on this a lot. I am rotating around the weight and this just isn't working. My finish is off, the sprint is off. The one throw that it all came together on was my 81' throw, in which I just focused on driving it FORWARD.
HH was probably my highlight of the day. With the exception of keeping that left arm straight, they look pretty flawless to me. Right knee is driving, Getting long and great extension, but I'm pulling in just a tad during extension and it's costing me 3-4" which translates to alot on the field. Dropped 4 out over 100' with the best of 104'1". Couldn't be happier, previous PR was 99'10.
LH was not great. If I was doing anything wrong on heavy, it echoed profusely on light. Was pulling in even more for some reason and just wasn't getting it moving fast. Heavy took a lot of juice out of me and I felt it here. I need to learn when to call it on extras.
Caber afterwards then WOB. WOB was terrible. Everybody was drained and exhausted and just wanted this to be over with. I took an easy pull at 15 and made it. Then up to 16. 2/3 pulls were early and out in front, not that they even had the height. Another was timed right but just not enough juice and tapped the bar.
Overall I'm happy. A games with a PR is good, let alone 3 PRs. Still much work to be done. Was still pretty sick going into the games and pulled out some clutch throws when I needed to. I've got a strongman next weekend then a sweet nearly 10 week break before the Flagstaff games July 21st. Time to get lean, fast and explosive.
Thanks to my sponsor Stewart and Torgerson Injury Law (http://www.1800ourlawyer.com/) for helping me out with everything they do. Nobody wants to get into an auto accident, but if you are unfortunate enough to, give them a shout. Professionalism, empathy and integrity are key qualities required to a run great business of thise genre, and Tod and Bethany possess them both. Thanks to sport kilt for keeping me looking good, though I wish they had my family's tartan.. haha. Thanks to Rich Wells who took over the AD spot last minute. He ran a good games and looks like he's up to 3 out of the 4 games in AZ now. Taking over buddy!! Thanks to my wife for her support and confidence. Thanks to my teammate Adam Brezina for pushing me to hit some PRs and he hit some of his own. Thanks to the other A class guy Brandon Hall for pushing me which resulted in some big tosses out of both of us. Huge things to come of this guy soon. Now it's time to get back to work so I don't get trampled in Flag. There's this B class guy that dropped a 121' light hammer and fouled a 49' standing ostone. FML I need to practice.
24.5# BS- 36+ (2nd)
16# OS- 49+, 51'0'5" on extras PR (1st)
HWD- 39+ (1st)
LWD- 78+, 81'5 on extras PR (1st)
HH- 101'10" PR, 104'1" on extras PR (1st)
LH- 119+ (2nd)
Caber- 11:30 (18', 100#) (2nd)
WOB- 15 standing (tied for 2nd)
Overall = 1st w/ 12.5pts
BS was awful. I hate that stone and anybody that's ever thrown in AZ does to. Need to get a new stone, I'll be working with the AD to make this happen. Went 37+ with it last year, so this should've gone nearly 40, just couldn't get a hold of it.
OS was good. I was a bit nervous about debuting my full spin, especially considering all of the issues I've had with my groin (which, I might add, I haven't had in over a month now). First throw I under-rotated and ended up walking out of the box. Second dropped at 47', third dropped at 49'. Took extras and my first extra was a sweet pr out at 51'. At this point I just wanted to make my left foot faster so I could get a better wrap and more build up. Lost my balance on the delivery and fell over on my 2nd extra. On my 3rd extra I got my left around so fast I just didn't know what to do. Need more practice, more reps.
HWD was a shitshow. 39+ is good, but I had a huge throw lingering in me. First issue I had was the bobby dodd handle was BRAND NEW. Not a lick of leftover tacky or anything on it. I'm not typically one to complain, but this thing was slick and very tough to hold onto, even with a hook grip. Moving on, I just wasn't able to stay in the back of the box after my first turn. I was driving hard forward hard. Need to work on this and fix it. I have an idea as to what the problem is: when I cast it, it's casting forward which is pulling me forward. I need to either canter back harder or change the direction of the cast. Tough to explain but I think you'll see what I mean in the video.
LWD was also a shitshow, with the exception of one throw, a sweet PR at 81'5". Need to work on this a lot. I am rotating around the weight and this just isn't working. My finish is off, the sprint is off. The one throw that it all came together on was my 81' throw, in which I just focused on driving it FORWARD.
HH was probably my highlight of the day. With the exception of keeping that left arm straight, they look pretty flawless to me. Right knee is driving, Getting long and great extension, but I'm pulling in just a tad during extension and it's costing me 3-4" which translates to alot on the field. Dropped 4 out over 100' with the best of 104'1". Couldn't be happier, previous PR was 99'10.
LH was not great. If I was doing anything wrong on heavy, it echoed profusely on light. Was pulling in even more for some reason and just wasn't getting it moving fast. Heavy took a lot of juice out of me and I felt it here. I need to learn when to call it on extras.
Caber afterwards then WOB. WOB was terrible. Everybody was drained and exhausted and just wanted this to be over with. I took an easy pull at 15 and made it. Then up to 16. 2/3 pulls were early and out in front, not that they even had the height. Another was timed right but just not enough juice and tapped the bar.
Overall I'm happy. A games with a PR is good, let alone 3 PRs. Still much work to be done. Was still pretty sick going into the games and pulled out some clutch throws when I needed to. I've got a strongman next weekend then a sweet nearly 10 week break before the Flagstaff games July 21st. Time to get lean, fast and explosive.
Thanks to my sponsor Stewart and Torgerson Injury Law (http://www.1800ourlawyer.com/) for helping me out with everything they do. Nobody wants to get into an auto accident, but if you are unfortunate enough to, give them a shout. Professionalism, empathy and integrity are key qualities required to a run great business of thise genre, and Tod and Bethany possess them both. Thanks to sport kilt for keeping me looking good, though I wish they had my family's tartan.. haha. Thanks to Rich Wells who took over the AD spot last minute. He ran a good games and looks like he's up to 3 out of the 4 games in AZ now. Taking over buddy!! Thanks to my wife for her support and confidence. Thanks to my teammate Adam Brezina for pushing me to hit some PRs and he hit some of his own. Thanks to the other A class guy Brandon Hall for pushing me which resulted in some big tosses out of both of us. Huge things to come of this guy soon. Now it's time to get back to work so I don't get trampled in Flag. There's this B class guy that dropped a 121' light hammer and fouled a 49' standing ostone. FML I need to practice.
Friday, May 11, 2012
5/8/12 - throws: stone/hammer
training
12# shotput
*standing x 5-8
*full spin x 8-10
16# hammer
*1 wind x 5
*2 wind x 3-5
*3 wind x 6-8
working on some things on my standing tosses, trying to get better balance/center of gravity as it seems I am missing something when I put my weight over my right so trying to start more double posted and get lower. Seems to be workign, hit a long of 49' standing. Not great by any means, but it'll do for now.
Worked some hammer afterwards, trying to fix my delivery as it seems for some reason I have started pulling in on the finish and I can't figure out why. More work to do. Feeling pretty shitty from this cold so I'm going to take wed, thurs & fri off to heal up for the games on Saturday.
not paying attention to maros since I'm sick.
12# shotput
*standing x 5-8
*full spin x 8-10
16# hammer
*1 wind x 5
*2 wind x 3-5
*3 wind x 6-8
working on some things on my standing tosses, trying to get better balance/center of gravity as it seems I am missing something when I put my weight over my right so trying to start more double posted and get lower. Seems to be workign, hit a long of 49' standing. Not great by any means, but it'll do for now.
Worked some hammer afterwards, trying to fix my delivery as it seems for some reason I have started pulling in on the finish and I can't figure out why. More work to do. Feeling pretty shitty from this cold so I'm going to take wed, thurs & fri off to heal up for the games on Saturday.
not paying attention to maros since I'm sick.
Tuesday, May 8, 2012
5/7/12 - throws: wfd
training
56# wfd
*1 turn x 8, best of 37
*full x 16-20, best of 39, avg 38
playing with the cast. Need faster feet on the turn. Noticed I'm drifting forward about a foot and a half and its eating up way too much room for my sprint. Will be focusing on this to get it dialed in. Came down with a cold or something over the weekend. Trying to shake it by this weekend for the Prescott games.
***
macros = ?? start counting tomorrow
56# wfd
*1 turn x 8, best of 37
*full x 16-20, best of 39, avg 38
playing with the cast. Need faster feet on the turn. Noticed I'm drifting forward about a foot and a half and its eating up way too much room for my sprint. Will be focusing on this to get it dialed in. Came down with a cold or something over the weekend. Trying to shake it by this weekend for the Prescott games.
***
macros = ?? start counting tomorrow
5/5/12 - throws: stone/wfd/hammer
training
16# stone
*no reverse x 3-4
*step over x 3-4
*full standing x 6-8
*full spin x 6-8
56# wfd
*one turn x 4-6
*full x 4-6
28# wfd
*full x 6-8
22# hammer
*1 wind x 3-4
*2 wind x 2-3
*3 wind x 3-4
16# hammer
*3 wind x 3
meh, not a bad day but not a great day. still have lots of work to do.
***
macros = ? calories increased to maintenance, not really keeping track at this point, will start early in the week
16# stone
*no reverse x 3-4
*step over x 3-4
*full standing x 6-8
*full spin x 6-8
56# wfd
*one turn x 4-6
*full x 4-6
28# wfd
*full x 6-8
22# hammer
*1 wind x 3-4
*2 wind x 2-3
*3 wind x 3-4
16# hammer
*3 wind x 3
meh, not a bad day but not a great day. still have lots of work to do.
***
macros = ? calories increased to maintenance, not really keeping track at this point, will start early in the week
Friday, May 4, 2012
5/3/12 - speed 3.2: deads/push press
training
500m row for warmup in 1:48
speed deads- 135x10, 225x10
*315x2 @ 3.21f/s
*365x2 @ 2.84f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.35f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
speed push press- 135x10 (strict), 185x5
*185x2 @ 4.32f/s
*205x2 @ 4.45f/s
*215x2 @ 4.32f/s
*215x2 @ 4.32f/s
*215x2 @ 4.45f/s
*215x2 @ 4.70f/s
*215x2 @ 4.45f/s
*215x2 @ 4.45f/s
pullups- BWx10x3
db rows- 120x10x2
one leg jumps- x10x2
adductor machine x20x3
+ a bunch of footwork drills for the ostone full spin
not a bad session, but not a great one. Deads felt heavy and presses felt slow. I hate db rows and pullups over 5 reps. Pretty much the only good thing about this workout was the one leg jumps. I wanted to get another set in but ran out of time. Going to start mixing my rows up. Doing db rows every week is just boring, going to add in bb rows, CSRs and one arm cable rows to give some versatility. Plan was to throw tomorrow (friday) but I've got some errands to run, plus the extra recovery day will make saturday's session a bit more qualitative. So I'll get in a lot of reps on saturday with everything. Thinking about 8-10 throws with each implement, less if the positions are feeling good. Cheat day tomorrow then calories increasing up to maintenance until 5/21.
**
macros = 46/172/245 (f/c/p) 2055cals
500m row for warmup in 1:48
speed deads- 135x10, 225x10
*315x2 @ 3.21f/s
*365x2 @ 2.84f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.35f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
*425x2 @ 2.47f/s
speed push press- 135x10 (strict), 185x5
*185x2 @ 4.32f/s
*205x2 @ 4.45f/s
*215x2 @ 4.32f/s
*215x2 @ 4.32f/s
*215x2 @ 4.45f/s
*215x2 @ 4.70f/s
*215x2 @ 4.45f/s
*215x2 @ 4.45f/s
pullups- BWx10x3
db rows- 120x10x2
one leg jumps- x10x2
adductor machine x20x3
+ a bunch of footwork drills for the ostone full spin
not a bad session, but not a great one. Deads felt heavy and presses felt slow. I hate db rows and pullups over 5 reps. Pretty much the only good thing about this workout was the one leg jumps. I wanted to get another set in but ran out of time. Going to start mixing my rows up. Doing db rows every week is just boring, going to add in bb rows, CSRs and one arm cable rows to give some versatility. Plan was to throw tomorrow (friday) but I've got some errands to run, plus the extra recovery day will make saturday's session a bit more qualitative. So I'll get in a lot of reps on saturday with everything. Thinking about 8-10 throws with each implement, less if the positions are feeling good. Cheat day tomorrow then calories increasing up to maintenance until 5/21.
**
macros = 46/172/245 (f/c/p) 2055cals
Thursday, May 3, 2012
5/2/12 - throws: stone
training
16# stone
*step over x10-12
*full standing x4-6, best of 43'
*south african footwork drills x8-10
*full spin footwork drills x8-10
*full spin throws x8-10, best of 50'
my braemar has been on a downward spiral lately and I can't figure out why so I watched a lot of videos of myself and others. Focused on getting my hips through first and getting a good strong left from my left leg. Also worked on following through on the push, keeping my hand on it as long as possible to get a good flick at the end. Also brought my stance about 3" closer as I can feel it's easier to get my right hip under me while keeping my upper back. Best throw today was 43', which I'm satisfied with considering how sore my legs are, not to mention only running on about 500 calories for the day at this point.
few things on the full spin changed: opened up later on the entry. drove through the flight phase with my knee rather than my foot. drove straight to the trig with eyes up. pushed my right knee in hard to get my hips turning. held my left arm as long as I could and followed through out past the trig. Now just to speed everything up. Took a couple throws at the end where I tried to speed them up and they went 45, 47, 50 and then I started getting really tired and form broke down badly on the last 2. Lots more reps before I can hit this full speed ahead. Video I believe is about 45'
**
macros = 51/113/260 (f/c/p) 1963cals - took it easy on the carbs today after my pizza binge the night before
16# stone
*step over x10-12
*full standing x4-6, best of 43'
*south african footwork drills x8-10
*full spin footwork drills x8-10
*full spin throws x8-10, best of 50'
my braemar has been on a downward spiral lately and I can't figure out why so I watched a lot of videos of myself and others. Focused on getting my hips through first and getting a good strong left from my left leg. Also worked on following through on the push, keeping my hand on it as long as possible to get a good flick at the end. Also brought my stance about 3" closer as I can feel it's easier to get my right hip under me while keeping my upper back. Best throw today was 43', which I'm satisfied with considering how sore my legs are, not to mention only running on about 500 calories for the day at this point.
few things on the full spin changed: opened up later on the entry. drove through the flight phase with my knee rather than my foot. drove straight to the trig with eyes up. pushed my right knee in hard to get my hips turning. held my left arm as long as I could and followed through out past the trig. Now just to speed everything up. Took a couple throws at the end where I tried to speed them up and they went 45, 47, 50 and then I started getting really tired and form broke down badly on the last 2. Lots more reps before I can hit this full speed ahead. Video I believe is about 45'
**
macros = 51/113/260 (f/c/p) 1963cals - took it easy on the carbs today after my pizza binge the night before
Wednesday, May 2, 2012
5/1/12 - throws: stone
am weight= 275.6lbs
training
16# stone
*no reverse x5
*step over x3
*full spin x18-20
Made sure to stretch real good before throwing to avoid groin issues and it felt good today. Watched video after nearly every throw to see what I could change to be more fluid. I seem to land with the majority of my weight on my right foot and for some reason am not shifting my weight onto my left for the block. Had a talk with some shotputters and watched a lot of video. During my drive or sprint to the trig, I'm not being violent with my right knee, pushing it in and pulling my hips around explosively. Going to work on this thursday or friday. As well, also opening up too early coming out of the back. Need to keep that left arm over my left leg. Got a few things to work on here.
***
macros = ?? in-laws came over to hang out and brought pizza, resistance was futile
training
16# stone
*no reverse x5
*step over x3
*full spin x18-20
Made sure to stretch real good before throwing to avoid groin issues and it felt good today. Watched video after nearly every throw to see what I could change to be more fluid. I seem to land with the majority of my weight on my right foot and for some reason am not shifting my weight onto my left for the block. Had a talk with some shotputters and watched a lot of video. During my drive or sprint to the trig, I'm not being violent with my right knee, pushing it in and pulling my hips around explosively. Going to work on this thursday or friday. As well, also opening up too early coming out of the back. Need to keep that left arm over my left leg. Got a few things to work on here.
***
macros = ?? in-laws came over to hang out and brought pizza, resistance was futile
Tuesday, May 1, 2012
4/30/12 - speed 3.1: squat/bench
training
500m warmup row in 1:48
speed squat- 135x10, 225x10
*275x2 @ 3.09f/s
*315x2 @ 2.84f/s
*365x2 @ 2.35f/s
*365x2 @ 2.22f/s
*365x2 @ 2.10f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s
gms- 255x10x3
speed bench- 135x10, 205x10
*225x2 @ 2.72f/s
*255x2 @ 2.47f/s
*255x2 @ 2.22f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s
*255x2 @ 2.35f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s
dips- bw+efs mini x10x2, +2efs mini x10
adductor machine x25, x20, x15
meh, workout was just ok. I felt good going into the session but as soon as I had the weight on my back I felt exhausted. Just not a lot of energy, still a bit sore from throws on saturday. Made due with what I had. Speed day was a slow day but I pushed them as hard and fast as I could and that's all I can do.
**
macros = 66/150/245 (f/c/p) 2173cals
sunday 4/29 macros = 64/152/246 (f/c/p) 2163cals
500m warmup row in 1:48
speed squat- 135x10, 225x10
*275x2 @ 3.09f/s
*315x2 @ 2.84f/s
*365x2 @ 2.35f/s
*365x2 @ 2.22f/s
*365x2 @ 2.10f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s
gms- 255x10x3
speed bench- 135x10, 205x10
*225x2 @ 2.72f/s
*255x2 @ 2.47f/s
*255x2 @ 2.22f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s
*255x2 @ 2.35f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s
dips- bw+efs mini x10x2, +2efs mini x10
adductor machine x25, x20, x15
meh, workout was just ok. I felt good going into the session but as soon as I had the weight on my back I felt exhausted. Just not a lot of energy, still a bit sore from throws on saturday. Made due with what I had. Speed day was a slow day but I pushed them as hard and fast as I could and that's all I can do.
**
macros = 66/150/245 (f/c/p) 2173cals
sunday 4/29 macros = 64/152/246 (f/c/p) 2163cals
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