training
15.5# stone
*stand x10
*full spin x10
56# wfd
*1 turn x8
*full x8-10, best of 41'
focusing on pushing my right hip through hard on the standing tosses while getting onto my left. making progress. entry and sprint feeling good on the full spin, working on holding my upper and pushing my right hip, opening up completely before firing out. still a lot of work to do here.
wfd feeling really good, 1 turns were all smooth and easy, out around 35ish. full throws were all 36-37ish with little effort. Got after the last 3 tosses and went 40+, 40+, 41+. Happy with this, just need to tighten that first turn some.
training leading up to pleasanton will be as follows:
monday = squat + stones
tuesday = snatches + hammer
wednesday = deads + wfd
thursday = stones & hammer
friday = off
saturday = all throws including caber
sunday = off
going to be putting up my wob standards at my house and will add that in twice per week too, just an easy 10 tosses, working on making 16' easier. I've got some serious work to do in the next 4 1/2 weeks to prep for Pleasanton. Some very heavy hitters are going to be there and I need to be prepared.
Friday, July 27, 2012
7/25/12 - deads/ohp
training
20mins on stationary bike, 6.62 miles
531 strict ohp- 150x5, 175x5, 195x8
531 deads- 355x5, 410x5, 465x8
pullups- bwx5x10 = 50total
db rows- 110x8
cable twists
ran out of time on the db rows, deads and ohp felt good... weight is stabilizing at 273ish eating about 3500cals/day.. macros approx 250/450/85 (p/c/f)
20mins on stationary bike, 6.62 miles
531 strict ohp- 150x5, 175x5, 195x8
531 deads- 355x5, 410x5, 465x8
pullups- bwx5x10 = 50total
db rows- 110x8
cable twists
ran out of time on the db rows, deads and ohp felt good... weight is stabilizing at 273ish eating about 3500cals/day.. macros approx 250/450/85 (p/c/f)
7/24/12 - olifting
training
24" box jump- bwx8, +25(each hand)x8, +35x8, +44x8
muscle snatch- 50kg x3x5
power snatch- 80x3x2, 80x2x4
snatch grip deadlift- 140x3x4
drop snatches- 50x3x3
not bad, starting to feel explosive.. technique is coming together
24" box jump- bwx8, +25(each hand)x8, +35x8, +44x8
muscle snatch- 50kg x3x5
power snatch- 80x3x2, 80x2x4
snatch grip deadlift- 140x3x4
drop snatches- 50x3x3
not bad, starting to feel explosive.. technique is coming together
7/23/12 - squat/bench
training #1
3:55 mile on stationary bike for warmup
531 bench- 215x5, 250x5, 280x12
dips- bwx10, bwx20x3, bwx10
db curls, lying leg raises, cable twists
20 mins on ellpitical
training #2
531 squats- 260x5, 300x5, 345x5
speed box squat- 275x5x3
gms- 225x10, 275x8
done and done.. split it up so I could train with a buddy who was in town. Didn't push too hard on the squats, not sure why, just not much energy. Going to really push this to the grind starting next week.
3:55 mile on stationary bike for warmup
531 bench- 215x5, 250x5, 280x12
dips- bwx10, bwx20x3, bwx10
db curls, lying leg raises, cable twists
20 mins on ellpitical
training #2
531 squats- 260x5, 300x5, 345x5
speed box squat- 275x5x3
gms- 225x10, 275x8
done and done.. split it up so I could train with a buddy who was in town. Didn't push too hard on the squats, not sure why, just not much energy. Going to really push this to the grind starting next week.
Monday, July 23, 2012
7/21/12 - flagstaff games
Flagstaff Highland Games
22# bs - 37+ - 2nd
16# os - 47+ - 1st
56# hwd - 40+ PR - 1st
28# lwd - 82+ PR - 1st
22# hammer - 85+ - 2nd
16# hammer - 117+ - 1st
18ft 100# caber - 12:15 - 3rd
56# wob - 15'6 stand season PR - tie for 1st
1st overall w/ 12.5pts
Def didn't see this kind of performance coming. Stayed up late on friday then got up at 430am to drive up to Flagstaff. Felt very stiff, tired and still pretty beat up. Nutrition has been off, calories very high and dirty. Training has been feeling pretty awful, still feeling a bit overtrained and having a tough time hitting positions. Even told my friends I was expecting them to step up and deal me a loss. Apparently I had more in the tank than I had thought.
Braemar went as expected, blegh. Watching the video I can see I still have very little separation. I need to get my hips in front FIRST. Need to drive this into my skull. I'll get some big tosses once I learn to separate on these standing throws.
Ostone was blegh. Just trying to hit positions. Really focusing on turning my right foot but kept opening up early. Also letting my left drop in the sprint, blegh. Just bad all together. Need more reps, lots more reps. Several things are coming together here, but I need more time. Hopefully I can put it together for pleasanton. I'll need something big with John D, Beau F and Duncan there. Who knows what other massive stone putters will be there.
HWD was kind of a turning point for me. Warmups felt good. Not far, but not sloppy either. Felt smooth and easy. Did a couple 1 turns and 1 full throw. First toss I took it a bit too easy and fouled out the left side, very slow on my sprint and finish, just pushed me out. Pulled it together and hit a nice 40'4". Missed the sprint phase but had a big finish. Took 2 extras and finished with 40'10" but I missed the finish. Had a great sprint but closed myself off pretty good. Watching the vid, I need to be more active about placing my low point in the back. I changed my cast to be a bit higher that way I can "drop into 1" better. I also started turning my upper body a bit sooner rather than waiting for the weight to get in front of me. This is letting me get my hips around and into position for the sprint faster. So, focus now is going to be get that low point behind me again so I can get a longer sprint and pull/push on the finish. Once this comes together, there will be some big numbers.
LWD felt good but started off slow. My series went 74-77-79. On extras I went 82 & finished with 81 before calling it quits. Really nailed the drive to zero and the sprint on the 80+ throws. I had great separation and had my left leg down when the weight was still around 8:00 so the drive was big. Looking forward to some big tosses soon. Same thing with the low point though, I caught it drifting a bit to the right. Will fix this.
Hammers were a shit show. Apparently when you go from 2500ft elevation to 7000+ elevation, it does something with the oxygenation in your blood... Well.. from the start of my warmup winds I felt a bit off. Was getting dizzy and tunnelling out while winding. This carried over into my throws. After every throw I had to stand there for 2-3 seconds while my vision came back. I didn't fall over or anything, but it was very akward. I was able to maintain composure for the first 2 winds, then the 3rd one would just put me over. Finished with 85 heavy hammer and my first toss with the lightw as 102 ft. I decided to go to 2 winds since it didn't bug me as much on the 2nd wind and dropped one out at 115. Won with 115 and went 117 on extras. Def more in the tank, just hadn't practiced 2 winds in a few weeks so felt off.
Went to lunch and hit wob afterwards. After 13', Brozina wanted to go to 14'6 so he could PR at 15'6. We all missed our 1st attempts for stupid reasons and we all nailed our 2nd attempts. Onto 15'6, I hit that 1st attempt and Adam missed it. Went up to 16'6 afterwards which would be a PR for me and hit the bar twice. Just not that much in the tank. New technique needs some polishing. Focused on getting a huge pull ala Zolk style. As soon as it drops, pull like hell and pull my body backwards as well. As soon as I released I would have to take a step back to catch myself. Going to do some playing around with this.
Caber was meh, as usual. Easy qualifier then onto William, AZ's only A class stick. First pull was 12:15 which put me in the lead. Passed my 2nd and hit a 1:30 on my 3rd. Adam and Karl stepped up and nailed a 12:00 and 12:05 respectively to push me to 3rd here.
Overall a great games. Thanks to Erin Huizingh for doing a great job again this year. Props to Sarah & Keith for helping out with scoring, setup, teardown, etc. Thanks to Adam, Brandon, Jose, Andy, West and all my competitors for pushing me to suck it up and throw far. Thanks to Ryan Seckman for helping me with my throws as he was judging. Pointint out mistakes and what to work on. A great training partner and friend. Huge thanks to Tod Stewart (1800ourlawyer.com) for sponsoring me and continuing to support me. Thanks to my Mrs and son for being there on the field for me, cheering me on. Thanks to my family and friends for coming up to watch and support me as well. Everything means a lot to me and I couldn't be where I am without everyone's help. Thanks once again!!
22# bs - 37+ - 2nd
16# os - 47+ - 1st
56# hwd - 40+ PR - 1st
28# lwd - 82+ PR - 1st
22# hammer - 85+ - 2nd
16# hammer - 117+ - 1st
18ft 100# caber - 12:15 - 3rd
56# wob - 15'6 stand season PR - tie for 1st
1st overall w/ 12.5pts
Def didn't see this kind of performance coming. Stayed up late on friday then got up at 430am to drive up to Flagstaff. Felt very stiff, tired and still pretty beat up. Nutrition has been off, calories very high and dirty. Training has been feeling pretty awful, still feeling a bit overtrained and having a tough time hitting positions. Even told my friends I was expecting them to step up and deal me a loss. Apparently I had more in the tank than I had thought.
Braemar went as expected, blegh. Watching the video I can see I still have very little separation. I need to get my hips in front FIRST. Need to drive this into my skull. I'll get some big tosses once I learn to separate on these standing throws.
Ostone was blegh. Just trying to hit positions. Really focusing on turning my right foot but kept opening up early. Also letting my left drop in the sprint, blegh. Just bad all together. Need more reps, lots more reps. Several things are coming together here, but I need more time. Hopefully I can put it together for pleasanton. I'll need something big with John D, Beau F and Duncan there. Who knows what other massive stone putters will be there.
HWD was kind of a turning point for me. Warmups felt good. Not far, but not sloppy either. Felt smooth and easy. Did a couple 1 turns and 1 full throw. First toss I took it a bit too easy and fouled out the left side, very slow on my sprint and finish, just pushed me out. Pulled it together and hit a nice 40'4". Missed the sprint phase but had a big finish. Took 2 extras and finished with 40'10" but I missed the finish. Had a great sprint but closed myself off pretty good. Watching the vid, I need to be more active about placing my low point in the back. I changed my cast to be a bit higher that way I can "drop into 1" better. I also started turning my upper body a bit sooner rather than waiting for the weight to get in front of me. This is letting me get my hips around and into position for the sprint faster. So, focus now is going to be get that low point behind me again so I can get a longer sprint and pull/push on the finish. Once this comes together, there will be some big numbers.
LWD felt good but started off slow. My series went 74-77-79. On extras I went 82 & finished with 81 before calling it quits. Really nailed the drive to zero and the sprint on the 80+ throws. I had great separation and had my left leg down when the weight was still around 8:00 so the drive was big. Looking forward to some big tosses soon. Same thing with the low point though, I caught it drifting a bit to the right. Will fix this.
Hammers were a shit show. Apparently when you go from 2500ft elevation to 7000+ elevation, it does something with the oxygenation in your blood... Well.. from the start of my warmup winds I felt a bit off. Was getting dizzy and tunnelling out while winding. This carried over into my throws. After every throw I had to stand there for 2-3 seconds while my vision came back. I didn't fall over or anything, but it was very akward. I was able to maintain composure for the first 2 winds, then the 3rd one would just put me over. Finished with 85 heavy hammer and my first toss with the lightw as 102 ft. I decided to go to 2 winds since it didn't bug me as much on the 2nd wind and dropped one out at 115. Won with 115 and went 117 on extras. Def more in the tank, just hadn't practiced 2 winds in a few weeks so felt off.
Went to lunch and hit wob afterwards. After 13', Brozina wanted to go to 14'6 so he could PR at 15'6. We all missed our 1st attempts for stupid reasons and we all nailed our 2nd attempts. Onto 15'6, I hit that 1st attempt and Adam missed it. Went up to 16'6 afterwards which would be a PR for me and hit the bar twice. Just not that much in the tank. New technique needs some polishing. Focused on getting a huge pull ala Zolk style. As soon as it drops, pull like hell and pull my body backwards as well. As soon as I released I would have to take a step back to catch myself. Going to do some playing around with this.
Caber was meh, as usual. Easy qualifier then onto William, AZ's only A class stick. First pull was 12:15 which put me in the lead. Passed my 2nd and hit a 1:30 on my 3rd. Adam and Karl stepped up and nailed a 12:00 and 12:05 respectively to push me to 3rd here.
Overall a great games. Thanks to Erin Huizingh for doing a great job again this year. Props to Sarah & Keith for helping out with scoring, setup, teardown, etc. Thanks to Adam, Brandon, Jose, Andy, West and all my competitors for pushing me to suck it up and throw far. Thanks to Ryan Seckman for helping me with my throws as he was judging. Pointint out mistakes and what to work on. A great training partner and friend. Huge thanks to Tod Stewart (1800ourlawyer.com) for sponsoring me and continuing to support me. Thanks to my Mrs and son for being there on the field for me, cheering me on. Thanks to my family and friends for coming up to watch and support me as well. Everything means a lot to me and I couldn't be where I am without everyone's help. Thanks once again!!
pre-flagstaff games update
7/10/12 did some snatch pulls, power snatches, drop snatches and ghr
7/14/12 threw standing ostone, full spin ostone, msa ostone + hwfd & lwfd
7/17/12 threw standing and full spin ostone
7/18/12 threw standing andf ull spin ostone + hwfd & 2-3 lwfd
7/19/12 threw a handful of light hammer
everything feeling blegh. Caught a cold on 7/14ish, still feeling meh from training, trying to rest up a bit for the games.
log is updated, now onto the games.....
7/14/12 threw standing ostone, full spin ostone, msa ostone + hwfd & lwfd
7/17/12 threw standing and full spin ostone
7/18/12 threw standing andf ull spin ostone + hwfd & 2-3 lwfd
7/19/12 threw a handful of light hammer
everything feeling blegh. Caught a cold on 7/14ish, still feeling meh from training, trying to rest up a bit for the games.
log is updated, now onto the games.....
Tuesday, July 10, 2012
7/10/12 - oly training / throws: ostone
am training
15.5# stone
*stand no reverse x 6-8
*full stand x 6-8
*full spin footwork drills
*full spin x 18-20
again, no pop.. focusing on a fast left leg on the drills.. also trying to stay on my toes on my right so that I can finish with my right knee forward before exploding..
pm training
500m wu row in 1:37
ghr- bw x10x2
muscle snatch- 40kg x3x2, 50x3
power snatch- 60x2x3, 80x3x2
snatch pulls- 80x3x2, 110x3x3
drop snatches- 40x3, 50x3x3
expanded my grip on the drop snatches, much more comfortable in the oh squat position, will give this a shot on the rest of the snatches. a bit sore on the inside of my wrist, but I'm sure that'll go away with time
on a side note, I'm now convinced I'm overtrained based on my low calories and overall shitty feeling. I'm weak, low energy, no pop, very "fuzzy" on the throws.. everything just feels off. I feel that the heavy work in the gym is just killing my CNS while on the lower calories so I've decided to switch back to 5/3/1 for my main lifts. Outside of a recovery-esq workout on monday I'm taking off lifting until after the flagstaff games. I'm also done throwing until saturday. From there, I'll throw heavy monday and light tuesday then done for the remainder of the week to recover.
15.5# stone
*stand no reverse x 6-8
*full stand x 6-8
*full spin footwork drills
*full spin x 18-20
again, no pop.. focusing on a fast left leg on the drills.. also trying to stay on my toes on my right so that I can finish with my right knee forward before exploding..
pm training
500m wu row in 1:37
ghr- bw x10x2
muscle snatch- 40kg x3x2, 50x3
power snatch- 60x2x3, 80x3x2
snatch pulls- 80x3x2, 110x3x3
drop snatches- 40x3, 50x3x3
expanded my grip on the drop snatches, much more comfortable in the oh squat position, will give this a shot on the rest of the snatches. a bit sore on the inside of my wrist, but I'm sure that'll go away with time
on a side note, I'm now convinced I'm overtrained based on my low calories and overall shitty feeling. I'm weak, low energy, no pop, very "fuzzy" on the throws.. everything just feels off. I feel that the heavy work in the gym is just killing my CNS while on the lower calories so I've decided to switch back to 5/3/1 for my main lifts. Outside of a recovery-esq workout on monday I'm taking off lifting until after the flagstaff games. I'm also done throwing until saturday. From there, I'll throw heavy monday and light tuesday then done for the remainder of the week to recover.
7/9/12 - squat/bench & throws: hwfd
am training
56# wfd
*stand x8-10
*full x12-16
still nothing in the tank, just no drive and pop. Positions seem good, need to remember to keep my head up.. keep in front of the weight, drive to zero, blah blah blah
pm training
1 mile warmup in 3:30 on stationary bike
squat- up to 445x1, 405x1
21" box squat- 315x5x3 fast
GMs- 225x10x3
bench- up to 355x2, 315x4
dips- bw + efs mini band x10, +2 bands x10
500m row in 1:38 to finish things off
felt like I was going to get squashed under the bar, ugh, tired of these bad sessions
56# wfd
*stand x8-10
*full x12-16
still nothing in the tank, just no drive and pop. Positions seem good, need to remember to keep my head up.. keep in front of the weight, drive to zero, blah blah blah
pm training
1 mile warmup in 3:30 on stationary bike
squat- up to 445x1, 405x1
21" box squat- 315x5x3 fast
GMs- 225x10x3
bench- up to 355x2, 315x4
dips- bw + efs mini band x10, +2 bands x10
500m row in 1:38 to finish things off
felt like I was going to get squashed under the bar, ugh, tired of these bad sessions
7/7/12 - throws: stone/wfd/hammer
training
23.5# stone
*non reverse x4
*full x4-5
56# wfd x6-8
28# wfd x12-14
16# hammer x4-6
just going through motions, things seem to be getting further off.. just not getting the feeling I was, nothing in the tank, beginning to think I'm overtrained and need some time off. Flagstaff coming up, ugh, terrible time for this to happen
23.5# stone
*non reverse x4
*full x4-5
56# wfd x6-8
28# wfd x12-14
16# hammer x4-6
just going through motions, things seem to be getting further off.. just not getting the feeling I was, nothing in the tank, beginning to think I'm overtrained and need some time off. Flagstaff coming up, ugh, terrible time for this to happen
7/5/12 - deads/push press
training
1.26miles in 5mins on stationary bike for warmup
deadlifts- triples to 565x3, 535x4, 425x10
push press- triples to 275x3, 265x4, 205x10
pullups- BWx10, x5x2
*sigh* weaker by the day... unhappy
1.26miles in 5mins on stationary bike for warmup
deadlifts- triples to 565x3, 535x4, 425x10
push press- triples to 275x3, 265x4, 205x10
pullups- BWx10, x5x2
*sigh* weaker by the day... unhappy
7/4/12 - throws: stone
training
15.5# stone
*standing x6-8
*full spin x15-20
watched a lot of vids of ryan whiting, jacko gill, reese hoffa, cantwell and nelson and learned a few things that I put into today's training. driving the left knee down, loading it better without falling into the middle. also working on putting my right where I want it, instead of jumping onto it. from there, explosively pulling my left around... still lots of work to do, but I'm onto something here.
15.5# stone
*standing x6-8
*full spin x15-20
watched a lot of vids of ryan whiting, jacko gill, reese hoffa, cantwell and nelson and learned a few things that I put into today's training. driving the left knee down, loading it better without falling into the middle. also working on putting my right where I want it, instead of jumping onto it. from there, explosively pulling my left around... still lots of work to do, but I'm onto something here.
7/3/12 - throws: hwfd
am training
56# wfd
*1 turn x10
focus on separation at the front, get the left leg down fast, sink, drive, explode
full x15
stay on toes, pivot right foot for sprint and finish, sink hips to drive to 0, separate at the front.. huge explosion for sprint & finish
... feeling a little better, just feels like there isn't much in the tank for the sprint and finish.. I go to pull and it feels like nothing is there.. frustrating to say the least
56# wfd
*1 turn x10
focus on separation at the front, get the left leg down fast, sink, drive, explode
full x15
stay on toes, pivot right foot for sprint and finish, sink hips to drive to 0, separate at the front.. huge explosion for sprint & finish
... feeling a little better, just feels like there isn't much in the tank for the sprint and finish.. I go to pull and it feels like nothing is there.. frustrating to say the least
7/2/12 - squat/bench + throws: hwfd/ostone
am training
56# wfd
*1 turns x5
*full x 12
15.5# stone
*msa x2
*full x8
meh, nothing exciting, no real notes to apply here.. msa felt pretty good, going to start working this as a backup
pm training
1.27mi in 5mins - warmup on stationary bike
squat- triples up to 425x3, 405x5, 315x8
bench- triples up to 335x3, 315x5, 255x10
dips- bw + mini band x10, +2 bands x10x2
meh.. squat bar is feeling heavier and heavier.. looking forward to a deload
56# wfd
*1 turns x5
*full x 12
15.5# stone
*msa x2
*full x8
meh, nothing exciting, no real notes to apply here.. msa felt pretty good, going to start working this as a backup
pm training
1.27mi in 5mins - warmup on stationary bike
squat- triples up to 425x3, 405x5, 315x8
bench- triples up to 335x3, 315x5, 255x10
dips- bw + mini band x10, +2 bands x10x2
meh.. squat bar is feeling heavier and heavier.. looking forward to a deload
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