Wednesday, October 31, 2012

10/31/12 - wfd

Am weight = 273

Training @ 630a

56# wfd x20, avg 39-40
42# wfd x10, avg 54-55

First 5 with the 56 were miserable... like 24, 32, 35ish miserable, haha.. Always takes me about 5 throws to get going with the 56 in the morning. After that they were gold. Very little sprint, maybe 50-60%, just enough to set me up for a big finish as that's been my main priority lately: separating at the front, push to zero and huge lift/finish. Hitting 40-41 with nothing on it. By the time I got to the 15-20, I was a bit fatigued so when I started pushing the sprint my finish was a tad off. Not by much, just not as much energy. Dropped down to the 42 to keep working and speed things up some. Easy cast, easy sprint, big finish. I like. Last couple I gassed the sprint and were sitting around 56-57. Can really feel the push to zero before the sprint with this one, I like that. Going to keep working the 56 and 42 in one session. I wanted to work the 28 some but didn't have enough time. This took approx 80mins with a training partner. Shoulder is feeling much better so I'm going to start hitting some (about 10ish) one turn/sprint drills for a warmup before moving to fulls. This will also help me work the finish a bit more. I need to build and industrial strength RC truck that will fetch my weight for me, haha.

Side note: my wife made my son's halloween costume. He's been into busses a lot lately and has been vocalizing that quite a bit. He'll be 2 in December so she took a box and made this for him so we're going to take him around to a handful of houses tonight so he can do what he always wants to do: knock on everyone's door. Hahahaha..



10/30/12 - deads/ohp & stones

Am weight = 273ish

Training#1 @ 430a

deads 490x5x3
strict ohp 200x5x3
db rows x3
db curls x3

Nothing really of note here. Going to start focusing more on push presses rather than strict pressing.


Training#2 @ 630a

15.5# stone
*stand x12-15
*full spin x8-10

Sigh, another useless stone practice. Compared video of my sprint phase to Matt V and Dylan Armstrong's video and it would appear that I'm "reaching" with my right leg. This puts me in a poor position to keep my right turning. I need to snap my right knee in UNDER me, rather than getting my foot down so far in front of me. That's causing me to absorb the impact, slow the sprint down and land very narrow, unable to get onto my left. *rolleyes* More work.

Someone brought french fries into work today and I snapped. In-n-Out for din din plus lots of candy. We'll just say that I'm carbing up for competition this week. Justified? I think so.

10/29/12 – fsquat/cgpress & hammer

Training#1 @ 430a

Fsquat 330x4, 330x5, 330x6
Gms 225x12x3
Cgpress 280x5x3
Pullups BWx5x3
One arm DB oh ext- 35x10x3

Went right from 225 to 340 on the front squats and that was a bad idea, def need a double or triple at 275 before making that kind of a jump from now on. My back and knees just weren’t ready to support that kind of weight so soon (only 2 warmups). Excuses, meh. Cgrip presses felt good, no shoulder issues. Skipped incline press and did some internal/external rotations instead. Pullups easy, obv, no shoulder issues either. Satisfied.

Training#2 @ 630a

16# hammer winds (no release) x12-15 5 winds.
16# hammer x12 releases (3 winds)

Meh, sesh was so-so. Dunno how progressive but I just got the reps in. Focused on keeping the ball off my right side while still getting very long with my left side. Push hips back and reach on the first rep, then work the ball side to side. Lots more work needed.

Monday, October 29, 2012

10/27/12 - stone/wfd/hammer/sheaf/caber

Am weight = 273

Training @ 930a

24# standing shot x 2
22# bstone x 6, best of 38+

Watched some video of Jon O’Neil here since his Braemar is just incredible and noticed how he really pushes his right knee and hip leading his upper body. Something about the video of him doing it clicked better than watching video of other guys, despite some of the other guys maybe going a little farther. I watch MattV and several other big Bstone guys and I just can’t seem to get what they’re doing. Jon’s vid was pretty helpful. Its very apparent how he pushes his right side straight into a big block. Progress here, haven’t gone 38+ in a long time. I think I had a couple over 38 with a best of 38’10”.


16# ostone full spin x 3-4
15.5# ostone full spin x 4-6

I didn’t mark any of these, but I think I heard someone say I went 48+ with the 16. Wasn’t really paying attention. Was focusing on trying to be more rotational and less linear. Definiately achieved this, though to a larger extent than I wanted. I need the linear drive to get a solid block and get over the trig. At the same time, I need to be very rotational to keep my hips in front of the ball. One throw I nailed this perfectly. Almost nailed it on the next but just missed it and shut it down. I found that if I “hop” forward onto my right leg, I end up landing with my right foot facing 6:00. Then my right leg has to absorb the impact and wait for the left to come around before it can start turning again. In contrast, if I drive less with my left leg and focus on landing with my right facing 9:00 and pull my left around, my right never stops moving and I get fantastic separation. Dedicated stones practice tomorrow so I’m going to be spending a lot of time with this. Slow out of the back, push the left knee out and around. From there, lead with my right leg. Typically I would lead with my right leg then, hop, onto it to bring my left around. In this instance, I lead with my right leg and almost “fell” onto it. I landed with my right foot at 9:00 and focused on pushing my right knee to the ground to keep it turning, also keeping my weight on the outside of the ball of my right foot. That seemed to help it turn better as well. My hips got moving incredibly fast and everything else fell apart, but I got the feeling. Now I need to reproduce it a few hundred times. Finally, a breakthrough.




56# wfd x 6-8, best of 41
42# wfd x 4-6, best of 59
28# wfd x 4-6, best of 83

Weights went well. First 3-4 throws were just walkthroughs, feeling the position. Very slow/little sprint with good separation and sink for the finish. Started speeding it up and had a couple good tosses around 40ft, though, for some reason I was finishing early instead of finishing my push to zero. Not sure why but it was frustration. Then I went way too early with a HUGE sprint and blew out my grip off to the right side. I think the ball still went 35ft or so and almost hit a training partner, lol. Slowed it back down for a few more and was hitting easy 38-39ft so I shut it down and threw a few with the 42 for fun. Was finishing early again on these. I need to be more patient at the front when my sprint is so minimal. Took several at 57 and the best was 59’10 right down the pipe so I was pretty happy with that. A couple easy 75-77s with the 28, then a big one at 83 and a few more at 80-81. Need to remember to sink my hips for a huge drive and lift on the finish. I always forget that part with the light.


16# hammer x 6-8, 120ish
12# hammer x 2-3, 130ish

Hammer has been giving me grief lately and today was no exception. Need to focus on pulling my right elbow back as far as possible on the first wind AND pushing my butt/hips back to get my hips swiveling.


20# sheaf x 6-8

Good practice day here. Lots of effortless high throws. Focus on pushing my right hip to the left while separating and pushing the bag down, outside of my right foot. Happy with this for now. Will see what it yields in Tucson next weekend.


Small caber (17.5 x 75#) x 4-6, all easy turns

Easy easy caber. Just focused on keeping my hips low and torso up so I can get a strong drive on the stick. Also focused on dropping the caber into place on my hips BEFORE stopping for my pull. These worked very well. Was turning the caber and it was close to 80 degrees the opposite directly before the top hit the ground. Getting more confident with the caber. I like.

Friday, October 26, 2012

10/26/12 - sheaf/hwd/ostone

Am weight = 268.4

Training @ 540a

20# sheaf x 25ish
56# wfd x 20
15.5# ostone full spin x15

Sheaf went well. Just solidfying what I learned last week. Workin on separating from the bag, pushing my right hip to the left while driving the bag down to it's low point outside of my right leg, then a huge left leg block. Experimented with bag angle and worked on getting lower with my legs rather than my torso, still some more work to do here.

WFD went great. First 5 reps were miserable. Still very stiff and sore from this weeks training. By the 6th rep I was hitting positions spot on. Focused on taking a very little sprint with a huge finish. Think, 60/100 sprint/finish. Worked on separating at the front, pushing to zero and a big big lift. Definately getting these positions better. Hitting 39-40 with no sprint, solid. Afterwards I started adding in the sprint and went high 43s but then started missing the finish so I dialed it back down. Once this gets going 100% there is going to be some big tosses coming.

Ostone is still a mess for me. I feel TOO linear. Like all I'm doing is driving straight and getting no rotation or coil at all. Watched one of Dylan Armstrongs videos ALOT after practice and I know that he travels linearly in a diagonal line (perfectly, btw), however, watching the ball and his upper body, he's so rotational is ridiculous. Talking with Sroka for a bit on it and I believe it's all in my perception and mental cues. I perceive that he's pretty much all rotational with very little linear drive. My curernt throws are all linear with very little rotation. I'm going to take a step forward from the backline and work on wrapping and driving my hips while keeping a diagonal line with my feet from back to front.

Big practice tomorrow, pretty excited. Will probably hit all events, hoping we get some standards setup so I can take a few pulls on the wob. I need to spend some more time with wob. If I can get my timing right and pull longer, I've got some big tosses in my future.


Macros = ? lulz, carb day ftw

Thursday, October 25, 2012

10/25/12 - benchmark back squat & hammer

Am weight = ?

Training#1 @ 445a

back squat up to 525x1
step ups to 18" box 135x10x2
lying leg raises & russian twists x2 sets

Got to the gym late so it pushed everything back, not to mention working up to a max effort squat takes longer than a typical session. Regardless, good effort on the back squats. Certainly wasn't expecting that as I was just hoping to get 495 for a single. Hopefully I can push this up to 600 by the Phoenix games, we'll see. Def got a lot of work ahead of me this off season. I'm ready for it. Tucson is the last game of the season for me so I'm starting my next week on the 29th. I'll compete on the 4th, but I'm not going to do a full deload like usual. I'll train Mon-Wed and throw on Thursday then rest Friday and Saturday, then compete Sunday.

Training#2 @ 630a

hammers
*16#x2 + 14# x1 x12 rounds.

All 3 winds. I like going 3 times in a row before breaking. Can get in more reps and can work on things while I've got it fresh in my mind. On the downside, hammers take a lot out of me. Good thing I have the 14# hammer to finish off with. Ideally I'd love to have 2 more 16# hammers but oh well. I've got a 22 and a 20 so I'll eventually throw those in when I'm more satisfied with my tech. Few things to note today:

1) Brought stance closer.
2) Didn't stagger feet.
3) Focused on pulling my right elbow back as far as possible on 1.
4) Focused on a huge orbit vs speed.
5) Tried to get extremely long and "whippy" on 3.

Missed the finish, way too early. Need to drag through the low point before finishing big.
Going to start working just winds as drills before actually throwing as I feel that's needed to really drill the positions in consistantly. I need to be consistent at getting long and very loose on 2 and 3 so I can use my hips to drive the ball around. Lots of work on this over the next few months.



Macros? still too early, probably the same as Monday. Day 4/4 low carb, training tomorrow so I'll get a good weigh in before the carbup. Was 269 yesterday.

Wednesday, October 24, 2012

10/23/12 - deads/ppress & stone

Am weight = 270.8

Training#1 @ 430a

Deads 540x2, 485x5x2
Strict ohp 195x5x3
Push press 235x5x3
Db curls & db rows x12x2

Not a bad sesh. Trying something new out, 3x5 for 3 weeks then 3x3 for 3 weeks with deloads between. Was supposed to be 85% and 95% respectively but I think that's just too heavy. Dropping that down to the same %s but of my 90% max instead and doing a max rep for the last set. Focus will be moving the weight fast.

Training#2 @ 620a

15.5# stone
*stand x10
*south African drill x5
*full spin x15ish

Meh, not comfortable on these at all. Very stiff and mechanical. Watched video and it appears I'm not opening my left leg up all the way before sprinting and this could be affecting a good amount of the throw. Got to land, keep the right foot turning me block hard. Still so much work here.

Macros = ?

Scoop whey
.....train#1
Scoop whey
.....train#2
Scoop whey
2 cans tuna w/light mayo
2 cheeseburgers without bun, mozzarella cheese and approx 24oz skim milk

Monday, October 22, 2012

10/22/12 - benchmark fsquat/cgbench & hammer

Training#1 @ 430a

Fsquat up to 425x1
cgbench up to 365x1
incline press 135x4
pullups bw x8x3

Not bad but not great. Had more in me on the front squat but the half rack was too high for my bottom position and the regular rack was taken so I didn't want to fail and drop the weight 3 feet off the floor. Close grip bench felt good, no issues with the shoulder. Incline on the other hand wasn't a fan. Stiffened up and I didn't want to push my luck. I'll be able to get back at it soon enough. Tried to do a dip as well and no bueno. Will do some skullcrushers or overhead extensions in the meantime, still need to hammer my triceps.

Training#2 @ 630a

16# hammer x2 + 14# hammer x1 x8 rounds
*3 winds for all reps, best of 117

Couple changes:

1) staggered left foot in front of right approx 2-3". This made for a really big block on my finish and also made it easier to drive my right hip into
2) kept a focal point off my left side. When the ball came up my left side, I leaned back, eyes to the sky and arms fully extended, then as soon as I "caught" the hammer, my eyes went back to the focal point on the left. This really helped speed the ball up immediately instead of dropping then speeding it up. As the ball was falling and reached about 8:00 I would try to push my right knee in and separate from the ball to drive it harder. This was hit and miss, lots more reps required here but it felt good.
3) drag the ball on the finish. I worked on catching the ball way to my right and dragging it through its low point on the finish then a huge left side block. The finishes are feeling very good. Can't wait to get all this down and actually speed it up. Not sure if it'll be ready for Tucson, but I'll give it all I've got.

Macros = ?

Haven't really been tracking my calories. I pay attention to protein and keep my carbs low. Today's food was:

1 scoop whey
.....train#1
1 scoop whey
.....train#2
1 scoop whey
2 double cheeseburgers protein style (no bun)
5 egg omelette with about 3/4c cheddar cheese and approx 24oz skim milk

Friday, October 19, 2012

10/19/2012 - snatch/misc & sheaf

Am weight = 270.6

Training #1 @ 430a

Hang power snatch up to 155x2, bar x lots
Snatch pulls bar x lots
Pull-ups bw x6x3
Curls/db twists/leg raises

Very stiff and unmotivated this morning. Snatch felt very off and wasnt getting a good bump or any power out of it. Dropped down and focused on tech only with the bar. Focused on keeping my shoulder blades together and upper back arched. This gave me a much better bump position as week as a much stronger pull. Sweet. Going to try to work up to a higher rep scheme on pull-ups too.

Training #2 @ 620a

20# sheaf x 30-40

Great sheaf session. Learned a few things that work well for me.

1) don't put hands too far apart. Keeping them a bit closer helps with the backswing and drive. Marked my handle too.

2) drive the bag down focusing on keeping the bag to the right of my right foot. In the vid you can see it drift but the mental cue to keep it that far right helps a lot. While driving the bag down, I pushed my right knee in to separate a little from my upper body an the bag. It's very easy to allow the bag to drift left while pushing the right knee in so focus on keeping the bag on the right.

3) huge huge left leg block. Push the right knee in to separate then as soon as the bag hits its low point, huge lift with the left. At this point just follow through with the fork.

4) stagger my feet. I didn't think about this until indie it accidentally. I put my right foot about 6" behind my left but kept the same fork path. So I had to each out a little bit on my right side but the block was much stronger.

^^ this makes me wonder. Does anybody stagger their feet on the hammer?

I'll continue to practice and note my findings but so far I'm pleased with the progression. Today was very beneficial for sheaf, despite still being stiff an feeling run-down.




Macros = ? Carb day ftw

Thursday, October 18, 2012

10/18/2012 - benchmark deads/ppress/strict press & hwd

Am weight = 269.4

Training#1 @ 430a

Deads up to 635x1
Strict ohp up to 255x1
Push press up to 305x1, miss 315

Good place to start. Back and legs still sore from yesterday. Looking to push these numbers quite a bit this offseason. Shoulder gave me no hassles, though I was pretty timid on the strict presses. Going to start pushing it again next week. Need to max fsquat, incline press, close grip press, and back squat next week. Fun.

Training#2 @ 630a

56# wfd x 22ish

Nothing big here. Avg 37-38ft, just hitting positions. Focus on separating and pushing the weight to zero. Good sesh, specifically after the fatigue of deads.

Macros = meh, probably the same-ish as yesterday, day 4/4 low carb

10/17/12 - fsquat/cgbench & hammer

Am weight = ?

Training#1 @ 430a

531 fsquat (wk3) 290x5, 330x3, 370x3
Back squat 225x10, 315x5x 405x3
Gms 225x8, 225x10
531 cgbench (wk3) 255x5, 285x3, 320x1
Incline bench 135x10, 185x10
Single Db overhead extension x2

Training #2 @ 630a

20# hammer x 3 two winds
16# hammer x 6 two winds
20# hammer x 6 three winds
16# hammer x 16 three winds

Meh. Not a very beneficial session, but I suppose I'll have those every once in a while. Playing with the starting hammer position as well as 'fanning' my right blade. Starting with the hammer ball about 1ft behind my right heel seems to work pretty well. Tried fanning my right blade so I could pivot better and just couldn't move very well. Next hammer sesh I'm gonna try digging in with my right foot pointed slightly inwards. Really trying to separate from the ball and drive with my right hip. Lots of work still.

Macros = 87/77/207 (f/c/p) 1903cals, day 3/4 low carb

Been getting a little laxed with calories, allowing a little bit more carbs and fats in exchange for protein. Been thinking alot about protein requirements so going to play with that a bit and see what happens with recovery and performance.

Tuesday, October 16, 2012

10/14/12 - Seaside Highland Games (Ventura, CA)

Am weight = high 270s

Seaside Highland Games - A Class

hwd - 40'5" (1st)
lwd - 76'9" (1st)
os - 51'11.75" PR (3rd)
wob - 15' (1st)
20#sheaf - 26' (2nd)
bs - 34'8.5 (6th)
Lham - 107'6" (3rd)
Hham - 95' (1st)
caber 19.5 x 75# - 12:00 (2nd)

Overall = 1st w/ 20pts

Beat out Scott Hutchison by just one point, that's what you call a close game. He was on my heels the whole time and had some awesome clutch throws, especially considering he threw open class with the pros the day before. What the hell was my excuse? lol. Here's the event breakdown:

First up, 56# wfd. I hate throwing wfd first. You know what I hate throwing more than throwing wfd first? Hwfd.. Very tough to get warmed up. We threw in a horse corral off of platforms, so our warmups were in the dirt/sand/wood chips. I was wearing throwing shoes so the traction was absolutely nil. My first toss was 35-36ish feet, just going through positions. 2nd was 38ish and last throw was 40. Took my extras and couldn't break 40 again. Just wasn't feeling anything on that platform. Didn't help that the turf wasn't secured to the wood and kept sliding around. Excuses.

Next up was the 28# wfd. Wasn't feeling this one bit. Very tough to hit positions, no pop on the finish. Meh.. I thought I had 78' on my 2nd toss but the sheet read 76' so that's that. I took a couple extras and went high 70s again, but nothing over 80. Just kept missing the finish. This is unacceptable. I need to be 40/80 with my eyes shut. Moving on.

Next up was the ostone. It was a pretty little stone that tucked very nice. With Josh McClure and Scott Hutch there, I had my work cut out for me. I had only 1 solid practice with the newest technique change so I was a bit ancy. Regardless, my first toss was a PR at 51'11.75". I saw 52' on the tape but lol whatevs. 2nd was high 48 and 3rd was 44 as the turf was bunching up and I just couldn't separate. Hutch smoked a nice 52'7 for the win and took some extras but wasn't able to better it. He's got some really big tosses in there when he dials it in consistantly.

Now..................we break for lunch, um... yeah, right? It was 11:40 and we had to be off the field by 12:00 so that they could bring the cannons out. Funny, because the cannons didn't come out until 12:20ish. They split the A group up into 2 groups, one group with 6 peeps and one group with 9 or 10. I was in the 9 or 10 group. So we didn't have time to do Braemar before lunch. We came back from lunch at 1:15, however, they were doing the Haggis toss so we really didn't get started until closer to 1:30-1:40ish.

First up after lunch: WOB. Bar started at 11ft. I came in at 12 to dial in accuracy. Accuracy has been an issue for me this year so I wanted to take a couple extra. Hit and knocked off the bar on the way down (out front) at 12 on my first attempt. That's ok because I knew where I needed to stand now. The biggest thing was that my tech felt good and I had a good long pull. So my foot positioning is the only thing I needed to change. Came in closer about 6" and boom, way over 12 and peaked right at the bar. No worries. Cleared 13, 14 and 15 on my first toss. Everyone else went out at 15. I was hoping to go for 16 for a season best as I was about 15'6" on my 15' toss with nothing on it. Since we were rushed we went right to sheaf.

20# sheaf was fun. I've been toying with a new follow through type style and I find it really effective, however, I need to practice it some more. Also was using a Cleavenger fork and I must say, that's a nice fork. Thinking about picking one up, I like. Anyways, bar started at 18' and was moving up 2' at a time. Ugh.. That's a lot of throws. I came in at 18 just because I need the practice as well as figuring out my accuracy with the new technique. I missed my first at 18' as I was out 4 paces and came down in front of the bar. Went out to 3 paces for the next one and was solid, though it still peaked in front of the bar. Next up, 2.5 paces out. As far as left/right, I went all the way to the left side of the standards then took a small step to the left so I was pretty much right in front of the left side of the standards. As far as tech is concerned, I was watching a bunch of vids. Specifically, Craig Smith's 25# sheaf WR and Frasure's enormous WR. I noticed how they separate their hips and drive the bag down their right side (Frasure's left because he holds the fork with his right). From there I freeze framed and could see how their right knee pushes in while the bag is still on the right side, then a HUGE left leg block is employed, almost exactly like the hammer. The upper torso is thrown backwards and sideways and the fork is allowed to follow through. No worries with a "late" block on your arm, just follow it through. By the time I was at 24' it was solid. I was close to 30' each shot at that point. 26' was cake and the bar was raised to 28'. Now my head got involved. First at 28' the bottom of the bag clipped the bar and bounced back forward. 2nd at 28' the bag came down on the bar and bounced back forward. 3rd at 28' and I clipped the bag on my right knee and it went nowhere. Oh well, no worries. I know what I've got to do now. I'm going to drill the shit out of sheaf and get that tech where it needs to be. I want to take a shot at the am WR in Tucson. Just got to keep it together.

After sheaf we went to braemar while the group that already did breamar started on heavy hammer. I was feeling very sluggish by now as all I've had all day was a couple protein shakes. I really don't like to eat at the games, but I need to figure something out as it just kills my afternoon performance. I was lucky to get out to 34'. I had one that felt great, but just didn't go anywhere. I need to be 38-40' every time, this is pathetic. Ended up taking 6th in this event. I'm embarrassed.

Next up was hammer. They put a metal bar down for us to use our blades but at this point it was 4:30pm and I didn't feel like changing so I just used my tennis shoes. I started warming up with heavy hammer and it felt awful. Just couldn't get long or fast. Feet were all over the place and overall no power. Then I was told we were doing light hammer.. what? whatever.. moving on. I grabbed the 16# hammer and chucked it out a WHOPPING 84 FEET.. Hellz yeah, PR central, lol. Next shot was 96ish. By now I'm sitting in 6th or so and I had no energy to get after it so I ran back and grabbed my blades. I know, pulled the bitch card right? Put the blades on and went 107 on my last toss for 3rd place. Hutch inched me out by 2" and Adam Brezina took the win with 110ft. He was so excited, you'd have thought that was the first time he's ever gotten to take extras, hahaha.

22# hammer next and the other half of the A group had moved onto caber. Meanwhile, we sat around for about 20 minutes waiting for some judging issue to resolve itself. By now, half of my group had dropped out because they were exhausted and done. My first toss with the 22 hammer was 89ft which put me in first over the other group and ours. My 2nd toss was 95ft and I called it there. Passed my 3rd and took the win with 95ft. Dropped the blades and put the tennies back on for caber.

Caber up, 19.5ft at 75lbs. Gonna be honest, I was intimidated. Sticks over 19ft are tough for me. My timing is off and my pulls have just been very weak lately. I've been working a handful of times with caber and tuning things up. Took my first pick, nice and easy. Sunk my hips, straightened my torso and drove like crazy. Got it moving pretty fast, stuck my feet and pulled hard and it turned like clockwork, though, I have no idea what it was, haha. 2nd turn was 11:30 and third was 12:00. Very happy. Hutch pulled a 12:15 and a 12:00 for the win so I took 2nd.

Overall was 1st and I'm pleased with that. We finished up at about 5:30-5:45ish. I think by the end of the day there was only 4 guys left in my group as everyone was just done so that last couple events went much faster and smoother, lol. My prize was a kilt, easily the coolest prize to date. I'm going to wear it in Tucson.

Thanks to Brandon Goodman, the AD, for having us out there and just being a cool dude. Despite all the issues we had, it was still a fun day with a fun crowd. The sheaf crowd itself was worth it. Very fun. SAAA could've handled things better but they did what they could with what they had and really tried to fix things at the end of the day. I can respect that. After all was said and done we got out of there at about 6:30pm. Stopped to get some food on the way back so we got on the road at about 7:30. Now the crappiest part about the whole weekend. The 8.5 hour drive home. I pulled in my garage at 4:00am and was supposed to be at work at 8:30am. That didn't happen. Ended up going in at about 10:30 but was exhausted all day.

Big thanks to Adam Brezina and Ed Brown for riding out to the games and hanging out and sharing cost with me. Same goes to Jake Nicol for riding back with Adam and I. I've made friends in my short tenure as a thrower that I'll never forget. Grats to Jake for taking 2nd at LW Worlds. Grats to Adam for taking 3rd in the A group. You're becoming a strong thrower, keep up the hard work. Grats to Scott for pushing me a bit harder than I am used to and had a lot of fun with him. Big big thanks go to Tod Stewart of Stewart & Torgerson Injury Law (1800ourlawyer.com) for contining to sponsor the team. Without his support, I wouldn't be going to half of the games I do. I really appreciate you making that possible for me and the team. So, anyone who is reading this, go wreck your car and give him a call.. haha... just kidding........................................... or am I?

Rest up monday and tuesday, back to the grind on Wednesday. Tucson coming up quick on 11/4. More work needs to be done. Improvements need to be made, excuses need to stop. Eyes on the prize.

ps, no video. I forgot my tripod at home and didn't wan't to be "that guy" who asks everyone to video my every throw.

Friday, October 12, 2012

10/11/12 - stone/wfd/sheaf

Am weight = O_o

Training#1 @ 445a

4k indoor shot
*stand x10
*full spin x25

Getting the reps in, very slow, but going well.



Training#2 @ 615a

20# sheaf x15
56# wfd x15, avg 37
28# wfd x15, avg 78

sheaf feeling ok, need more pop and more block. Tend to bend over when driving down to my right foot, need to stay up and drive my hips down rather than drive my torso down.. some work to be done here.

Just going through positions on wfd, feeling smoother. Pushign the weight away from me into it's low point out of the back feels much smoother. After the first turn I'm in a great position to drive to zero, however, after the second turn I'm a bit late on the catch. Need to separate better and get faster feet. Taking the next couple days off before Ventura to rest up. Ice bath saturday night, lots of stretching and foam rolling.

10/10/12 - wfd

Am weight = 273

Training @ 615a

56# wfd x20ish, avg 40
28# wfd x10ish, avg 77

Working on pushing the weight away from me in the back, I've found that I have almost no drift forward during the first turn when I do this. Win. From there, push the weight to zero and get a slingshot affect, accelelrating the ball through it's low point. From there, separate, catch, big lift. Nothing really new here, just getting reps in.

Same thing with the 28 but it's moving much faster. Trying to separate a bit more at the front so I can accellerate through the low piont and get a big lift. Feeling kind of worn down, not much 'pop' behind these. Lots at 77ft, couple at 78, one or two at 75-76.

Macros = ? done counting for the week

Wednesday, October 10, 2012

10/9/12 - deads/pp & stone

Am weight = 272.6

Training#1 @ 430a

531 deads (wk2) 405x3, 460x3, 520x6
531 push press (wk2) 200x3, 225x3, 255x5
Rdls 315x8x2
Strict ohp 135x8, 135x10
Pullups bwx5x3
Lawnmower rows 115x8x3

Good session. Shoulder is feeling good. Got on the dip rack and lowered myself down and there is still some pain so going to stray away from that for a while. Deads went well, had more in the tank but don't want to empty the tank. Push press was no issues, looking forward to progressing here again.

Training#2 @ 1230p

15.5# stone
*stand x8
*180 foot work drill
*south african footwork drill
*south african w/stone x8, blegghhhhhhhhh
*south african footwork drill
*full spin footwork
*full spin x18-20

Stands felt really good. Need to remember to open my left arm as my left foot is coming down and keep my right shoulder back as far as possible for much separation. Was all over the place on the spins. Feeling very stiff and sore and it just wasn't working. I watched some vids of Dylan Armstrong and some other spinners and took now how they lead through the spring phase with their heel. Hmmm.. gave this a shot and balance was all over the place, BUT, it kept my right foot turning. Took a few more ugly reps and popped a couple in the 47-49 range, almost hitting 50 while still falling all over the place. Need to dial in the timing and balance of this new change but this is going to be awesome once I get it working. Back to the grindstone.





Macros = blegh. Only had 2 shakes all day and was running late to meet my family for a VeggieTales concert. Stopped at the in-laws and boom, pizza was available. 6 slices and 1/2 gallon of milk later I felt much better. Whatevs. 

Tuesday, October 9, 2012

10/8/12 - fsquat/cgbench & hammer

Am weight = 279

Training#1 @ 430a

531 fsquat (wk2) 270x3, 310x3, 350x4
Back squat 225x10, 245x10, 275x10
Gms 225x10x3
Cgbench up to 275x3
Incline bench 135x10x4
Skip dips

Skip stationary bike

Fsquat was miserable. Training so early is taking some time to get used too. Shoulder feeling better but could still feel it on the incline presses. Got to stay more upright on the front squats as the bar was really pushing down I my wrists.

Training#2 @ 1230p

16# hammer
*2 wind x 20ish, best 113

No big tosses here, just working the right hip drive. Watching lots of videos of Vierra and Larry Brock, their right knee and their finish specifically. Brock is very exaggerated with the right knee. I can see how he shoves his right knee hard to the left and then pushes his hip to accellerate the ball. For the finish he does this then there is a massive block that slingshots the shit out of the hammer. This is what I'm looking for. Getting close, but with the way I have my feet setup (toes pointing out) it's hard to drive the right knee in very much. Next practice I'm going to play with my right foot positioning. Going to try a few with my left toes pointing out and my right pointing slightly in, then try a few with my left toes pointing out and my right toes pointing straight then I'll watch vid and assess. I'm not looking for distances right now, just solely focusing on my finish. Once I get this down then I'll work on getting long and making the ball fast. I think this right knee thing is going to be big though when it comes to making the ball faster. Looking forward to results. Talked to Ryan Vierra via fb pm and he said he actually digs out his right foot so that he can pivot, rather than having it stuck in the ground. Going to give this a shot. I think this pivot and right knee drive is going to be huge with the hammer. Lots of little things are starting to come together. Hopefully they'll come together for the Tucson games, but if not I'll have one hell of an opener in Phoenix next year, haha.



Macros = 58/57/242 (f/c/p) 1727cals, day 1/4 low carb

10/6/12 - throws: stone/wfd/hammer

Am weight = 276 (post carbup)

Training @ 430p

24# shot stands x4, best 36
21.5# stone stands x3, best 38
15.5# stone
*180 drill footwork
*south African drill footwork
*south African w/ stone x5, best 53
*full spin x8, best 54

Happy with how stones are coming. On the standing tosses, focused on "trapping the ball". Keeping the ball behind my right hip by opening my left side up but keeping my right shoulder back until the last second. Lots of footwork drills for the spin. Need to keep my right foot turning, the biggest thing I'm working on right now. As soon as my right foot hits the ground, I'm focusing on pushing my right knee in and being patient so that my left comes around to open up my hips. Another thing I changed was less "cast". I'm not drifting onto my right as much as I used to. Trying to stay pretty square to the back, makes it easier to load my left and get a good controled turn out of the back, less chance to dive into the middle. Definitely making progress here, but there's still a lot of work to be done. Very happy with the numbers, I think only 2-3 tosses under 50ft and these were all semi-effortless.





56# wfd x5, best 41
28# wfd x5, best 80

56 went well, 28 went meh. Focusing on keeping my low point and pushing the weight away/behind me for the slingshot effect. Felt it more with the 56 than the 28 so I'm going to play with this some more on the 28 to find out what works best for me. I find it harder to push to zero with the slingshot method, HOWEVER, when I can push it down, it skyrockets out of my hand. Just need some more reps here and things will really come around.

16# hammer
*2 wind x6
*3 wind x5, too dark to measure

Starting to get dark now as we spent close to 2 hours on the other 2 events so didn't have much time left. Focusing solely on my finish, pushing my hips to the right and blocking with my left leg, something is still off. Really need to spend some time working this event.


macros = ?? went out drinking with Adam Brezina and Jacob Nicol. Fun times.

Friday, October 5, 2012

10/4/12 - Olympic lifts & throws: wfd/hammer

Am weight = 270.2

Training#1 @ 430a

Power Snatch 135x3, 155x3, 185x3, 195x3, 135x5
Power clean 135x5, 185x3, 135x5x3
seated box jumps 12" to 24" bwx5x3
Db curls 3x10

Shoulder not a fan of the cleans. Going to keep it light for a few weeks and just work on tech. 2nd pull is off and I'm breaking my arms way too early I am attempt at a higher bump. Need to get a higher bump but not at that expense. Keep arms locked and get into triple extension better.

Training#2 @ 615a

56# wfd x20ish full, best of 43

Feeling pretty good. Took a tip from a pro and as the weight started moving back to the right on the cast, instead of just letting it drop and controlling the low point, I pushed the weight away from me more towards the back. By adding this I kept a tighter turn and it acted almost like a slingshot after the first turn, however I had to be very mindful of the push to zero. After a couple reps to drill this in and add driving to zero after the first turn, I was over 40ft every time, averaging 41 with a bunch of 42s and a sweet 43'6. Making progress fsho. Happy considering I had just finished a gym session and we already kind of spent.



Training#3 @ 1230p

16# hammer
*2 winds x5, best of 123
*3 winds x12, best of 122

Meh, few things here still to work on:

1) Catch the hammer higher. I seem to be really reaching back and catching it high, HOWEVER, I'm not applying any force to the ball until it's at about 8:00. Losing a lot of potential speed here. I chalk that up to being slow and I'm not ready to start applying force so soon. Lots more reps to fix this.
2) Pulling in with my left arm. I really need to focus on keeping the left arm long. I need to reach more with my right so that my left doesn't need to pull in.
3) My finish is off. Watching vid of Vierra and Brock and how they push their right hip all the way through to the left side for the finish. Their hips are nearly facing 3:00 as the ball is still at 6:00. In my vid, I start exploding like a clean when the ball is at 6 but my hips are right there too. Need to drag the ball around with my hips and really push my hips to the left, almost scooping it out for the finish. I see where the block comes into play here. Pushing with the right leg pushes the hip to the right and when your hips are facing 3:00 the left leg block pushes it even farther for that final whip of the release.

Looking forward to next hammer sesh so I can play some more.



Macros = 84/64/231 (f/c/p) 1951 cals day 4/4 low carb.. carbup tomorrow, fuck yes!!!!

Thursday, October 4, 2012

10/3/12 - ostone

am weight = 270

training @ 1230p

15.5# stone
*stand x3
*south african footwork drills
*180 footwork drills
*south african w/stone x 6-8, best of 52
*full footwork drills & more suth african footwork drills
*full w/stone x 18-20, best of 51

Continues to plague me, but it is getting better. Watched a lot of Dylan Armstrong videos as well as our very own HG guy Matt Vincent. Biggest thing I noticed: left leg gets all the way around really opening up the hips. and forcing the right foot to keep turning. So I worked on this. It was maybe 50/50. I can do it no problem on the 180 drills. The south africans are come and go. When I focus on keeping my knees together, boom. When I focus on separating, not so much. Having tough putting them both together but it's coming along and I'm making progress. Baby steps I suppose. Full throws were meh. Some were ok, some were not. Some I got the left all the way around on, some I did not. Very inconsistent at this time. Really need to work on keeping my knees together as that seems to drive the hips around faster and keep the right foot turning. Talked to Matt as well as Jacob Nicol and Tom Sroka for a bit.

Few things to note:
out of the back - pre-turn left foot in order to "slingshot" the right into the middle. Do a 180 pivot on the left foot, its not a turn and dive into the center. Think "rolling start" to a south african drill.
middle - drive my right foot into the ground and force it to turn, keep knees together to bring the left leg all the way around to open the hips, strong block
finish - keep chest up and finish strong, don't let my upper get sloppy just because I'm focusing on footwork

mental reps now, lots of mental reps. Throwing hwd tomorrow morning, then hammer tomorrow afternoon and off till Saturday. Looking forward to throwing with Jake and Adam Brezina then going out for some drinks.





Macros = 62/56/231 (f/c/p) 1731 day 3/4 low carb

Wednesday, October 3, 2012

2012/2013 off-season training assessment

Time for a training assessment and to figure out what I'm going to do for my off season programming. I still need to take a lot of throws. Until I'm comfortable and happy with my numbers after 3-5 throws, I'm not where I want to be.

First, some goals for the off season: Front Squat 500, Back squat 585, Deadlift 700, Push Press 350, Close Grip Press 400, Strict Press 300.

Bodyweight goal: 255 by the new year.

Practice throwing goals (consistent throws, not PRs):

bs 40'
os 53'
hwd 43'
lwd 84'
hh 105'
lh 130'
20# sheaf 32'
wob 16'6" stand and learn how to spin

Now: the plan.

Monday #1 = 531 Fsquat/CGbench (assistance = back squats/incline bench/dips/GMs)
Monday #2 = hammer
Tuesday #1= 531 deadlift/push press (assistance = RDL/strict OHP/pullups/rows)
Tuesday #2 = stones
Wednesday #1 = wfd
Wednesday #2 = hammer
Thursday #1 = snatch/clean (assitance = plyos/high pulls/sprints)
Thursday #2 = stones
Friday = off
Saturday = stones/weights/hammers + wob/sheaf/caber (if I can), similar to a mock competition
Sunday = off

As the off season moves on, I'll become more comfortable with the little tweaks here and there on events and less work will be needed. At that time I'll probably combine events and take more time for rest, or work other events that are lacking, such as wob, caber or sheaf.

I'm happy with where 531 is taking me right now. I've been able to continue my training on lower calories as well as heal my shoulder without taking any real time off. I've started adding in some BBing reps after my 531 reps, similar to the BBB program, however a couple less sets.

As for diet, I've switched to a UD2 style setup, without the depletion training. Mon-Thursday are low carbs, calories around 225-250 protein, 50 carb and 50-60 fat which puts me in the 1700-1900 calorie range. Friday is a carbup to replenish what was depleted during the week, then Saturday/Sunday is a maintenance or slightly below phase. As I get closer to my goal weight, I'll transition Saturday/Sunday into more of a gain phase and slowly increase carbs throughout the week. I want to get my weight down and keep it off and then get strong at my new bodyweight. I will play deloads by ear.

If I'm feeling good still at the end of the 3 week 531 cycle, I'll continue into another cycle and then deload after that one. Things will slow down a bit in mid January as that's when my next son is due so I'll plan a deload in there then get back to training again asap.

I think that pretty much covers my off-season plan. Looking forward to getting after it. Ventura games coming up next weekend and then I'll dive into it with a short break for the Tucson games in early November. Then it's nose to the grind.

10/2/12 - deads/pp & stones

Am weight = 272.8

Training#1 @ 5a

531 deads (wk1) 375x5, 435x5, 490x10
531 push press (wk1) 185x5, 210x5, 240x5
Rdl 275x10x3
Strict ohp 135x8x2
Pullups bwx5x3
Machine rows 3x10

Skipped stationary bike again as I was 30 mins late to train. Deads felt good once I got completely warmed up. Spent some extra time with the roller and lax ball on my lower back between sets and that helped. Last set was solid. Wanted to save some in the tank for stones this afternoon. Had a scoop of protein, about 200mg of niacin and 200mg caffeine preWO which kept me energized. Shoulder feeling much better. Didn't push it on the final set of push presses but they were all easy and no pain at all. Strict felt good too. Going to continue to just hit rx sets with presses until next 531 cycle then get after it. No issues on pullups either. Other shoulder felt sore. I'm sure from over compensating from the injury. Going to work some rehab stuff on that side as well so it doesn't go on the wrong direction.

Training#2 @ 1230p

15.5# stone
*stand x10
*180 drill footwork
*south African drill footwork
*south African w/stone x12
*full x6

Meh. Making progress on standing tosses but not much on spin this go around. Watched a few vids. I'm not getting my left leg all the way around. I'm getting it around quick but cutting myself off. This isn't pulling my right all the way around into position. Also, doesn't appear I am crossing my right leg over my body, instead I'm just driving straight. I'm thinking this has somethign to do with not being able to get my left all the way around. Going to start getting vid from the back so I can pay more attention to that. All these little things are going to add up to some big tosses when I put them together.

Macros = 62/56/231 (f/c/p) 1731cals day 2/4 low carb

Tuesday, October 2, 2012

10/1/12 - fsquat & hammer

Am weight = 274.6

Training#1 @ 430a

531 fsquat (wk1) 255x5, 285x5, 320x5
Squat 225x10x3
Gms 225x10x3
Close grip bench 95x12, 135x8, 185x5, 205x5, 225x5
Incline press 95x12x2, 135x10

Skip stationary bike cardio. Back from last weeks deload. Didn't even throw on Saturday, just rested up. Getting over a little cold. Shoulder feeling better, but not pushing too hard yet. Didn't like the incline pressing but it's coming along. Close grips felt real good. Lower back has been very stiff in the mornings as of late, def felt it on squats today. Going to start spending more time on active recovery, mobility and stretching. AM squat note: energy next to none. Need to make sure to pound at least 1 scoop of protein with some caffeine pre-wo.

Training#2 @ 430p

16# hammer
*2 wind x4
*3 wind x2

Drove by the field on the way home and saw Ryan Seckman throwing. I had been going through some hammer stuff in my head and wanted to take a couple reps. Biggest thing I did was reach on the very first wind. Instead of just pulling and turning: I pulled the hammer to begin, then pushed my right shoulder back/down on the very first wind and that set my hips up in a position to take over incredibly. Going to need to work on my timing and new balance but this is going to be very beneficial. Looking forward to taking a lot of throws like this later this week.

Macros = 59/28/249 (f/c/p) 1731cals (day 1/4 low carb)

should note, after last week, I'm going to go to 4 days low carb, 1 day high and 2 days medium. That gives me freedom on the weekend while still creating a severe deficit during the days. Simlar to UD2 without the glycogen depletion workouts. I am willing to guess though, that by the 4th day I'm very close to depletion. We'll see how this works out. Looking forward to seeing what my body composition does over the next 4 weeks.