Training @ 1215p
16# hammer x2
22# x4, avg 98, best 99
16# x8, avg 125, best 128
Was a "meh" day. Took my warmup winds which actually felt really good, even the first two with the 16 felt good. The 22 felt M-I-S-E-R-A-B-L-E. Felt like it was 30lbs. Positions felt good, just felt like there was nothing inside driving it. 16s felt ok but even the ones that felt like they were moving, just weren't. Chalk it up to a hard past couple of days training and I'm just fatigued. Should probably up calories over the next couple days if I want to finish the week strong. Stones again tomorrow then wfd on Friday. Some light snatches and misc stuff tomorrow morning.
Wednesday, February 27, 2013
2/26/13 - me ohp/de pulls
Training @ 430a
Push press triples up to 295x3, 305x2
Deadlift against efs short avg bands 315x1x10 then drop the bands 315x3x2
Band pull aparts
Band face pulls
RDLs 225x12x3
Good and bad day here. Got to try out my new spud deadlift belt, though, for overhead pressing not for deads. I really like how it's got the ring and velcro. Hit 275x3 betless then belted up for 295 on the ohp. Push presses felt strong and I was confident about 305 for a triple but gassed out hard halfway through the 3rd rep. Took a 2nd attempt at the 3rd rep and still missed it. Ugh. My ohp strength is annoyingly pathetic. Deads felt good but I could still feel how the bar was too far out front. Not sure how this happened because I didn't used to be like that. As such, I decided to play around with a new pull style similar to KK and Efferding. Put my toes uncomfortably pointing outwards, head down and balled up my hips. The first one felt like ass because I didn't drive my head back. Once I got that down then it felt amazing. Pushed my knees out against my arms, took tension off the bar and exploded. Didn't even feel my back activate. It felt very strong, going to play with this a bit more next week with some heavier weights.
Training @ 1230a
17# stone
*stand x8
*spin x8-10
No tape measure today. On the standing tosses focused on getting a little more on my left leg before exploding. It's coming together, but still missing separation. I've got to really hold my upper body back to create that whip from the block. Still more work. Spins felt good. Been watching a lot of video of Randy Barnes and how fluid and effortless his spins look. A very nice, slow and relaxed turn out of the back then a very explosive and deliberate right leg that pulls the left around very fast. Still more work to do but I feel like it's coming together. Doing better at holding my upper body back but my lower body was slow today so I wasn't getting a good push on my right knee or a good whip. Stones again on Thursday.
Push press triples up to 295x3, 305x2
Deadlift against efs short avg bands 315x1x10 then drop the bands 315x3x2
Band pull aparts
Band face pulls
RDLs 225x12x3
Good and bad day here. Got to try out my new spud deadlift belt, though, for overhead pressing not for deads. I really like how it's got the ring and velcro. Hit 275x3 betless then belted up for 295 on the ohp. Push presses felt strong and I was confident about 305 for a triple but gassed out hard halfway through the 3rd rep. Took a 2nd attempt at the 3rd rep and still missed it. Ugh. My ohp strength is annoyingly pathetic. Deads felt good but I could still feel how the bar was too far out front. Not sure how this happened because I didn't used to be like that. As such, I decided to play around with a new pull style similar to KK and Efferding. Put my toes uncomfortably pointing outwards, head down and balled up my hips. The first one felt like ass because I didn't drive my head back. Once I got that down then it felt amazing. Pushed my knees out against my arms, took tension off the bar and exploded. Didn't even feel my back activate. It felt very strong, going to play with this a bit more next week with some heavier weights.
Training @ 1230a
17# stone
*stand x8
*spin x8-10
No tape measure today. On the standing tosses focused on getting a little more on my left leg before exploding. It's coming together, but still missing separation. I've got to really hold my upper body back to create that whip from the block. Still more work. Spins felt good. Been watching a lot of video of Randy Barnes and how fluid and effortless his spins look. A very nice, slow and relaxed turn out of the back then a very explosive and deliberate right leg that pulls the left around very fast. Still more work to do but I feel like it's coming together. Doing better at holding my upper body back but my lower body was slow today so I wasn't getting a good push on my right knee or a good whip. Stones again on Thursday.
Monday, February 25, 2013
2/25/13 - me fsquat/de bench & wfd
Training #1 @ 5a
Back squat triples up to 475x3
Bench against doubled EFS mini bands 155x3x3, 185x3x6
Pullups 3x5
Ring dips 3x5
Band push downs 2x25
Today was supposed to be heavy front squats but I've skipped heavy back squats for the last few weeks for some uknown reason. With the strongman coming up on saturday I don't want to squat heavy too close to competition so I just back squatted today and that'll be the extent of my squatting this week. Will do a deload type of session on wednesday then just throw thursday and friday while resting up for Saturday. Was really looking for 495 for a triple and was confident for a double but didn't want to chance missing the triple. No worries. Completely forgot about GMs, lol. I'll do some rdls tomorrow after my speed pulls. Bench went well, kept it light and fast. I forgot how much I like benching against the mini-bands. MMs are a little excessive for me on bench so I'll stick with the minis. Pullups and dips felt good, just didn't feel like tons of sets. Wednesday or Thursday I'll do some more.
Training#2 @ 12p
49# wfd
*1 turn x6
*full x12
28# wfd x6
No tape measure today, just looking for positions, specifically the finish. Looking for a very long right arm and a good stretch as I'm driving to zero with a big pop for the finish. Stepped off my very last lwd throw and was 83 steps w/ 12.5 size shoe so I'm happy with that as it wasn't the farthest one out there. Will throw the 56 late next week. For now, sticking with the 49. I like how it's really helping me with speed and catching the weight at the front. Good stuff. Stones tomorrow.
Back squat triples up to 475x3
Bench against doubled EFS mini bands 155x3x3, 185x3x6
Pullups 3x5
Ring dips 3x5
Band push downs 2x25
Today was supposed to be heavy front squats but I've skipped heavy back squats for the last few weeks for some uknown reason. With the strongman coming up on saturday I don't want to squat heavy too close to competition so I just back squatted today and that'll be the extent of my squatting this week. Will do a deload type of session on wednesday then just throw thursday and friday while resting up for Saturday. Was really looking for 495 for a triple and was confident for a double but didn't want to chance missing the triple. No worries. Completely forgot about GMs, lol. I'll do some rdls tomorrow after my speed pulls. Bench went well, kept it light and fast. I forgot how much I like benching against the mini-bands. MMs are a little excessive for me on bench so I'll stick with the minis. Pullups and dips felt good, just didn't feel like tons of sets. Wednesday or Thursday I'll do some more.
Training#2 @ 12p
49# wfd
*1 turn x6
*full x12
28# wfd x6
No tape measure today, just looking for positions, specifically the finish. Looking for a very long right arm and a good stretch as I'm driving to zero with a big pop for the finish. Stepped off my very last lwd throw and was 83 steps w/ 12.5 size shoe so I'm happy with that as it wasn't the farthest one out there. Will throw the 56 late next week. For now, sticking with the 49. I like how it's really helping me with speed and catching the weight at the front. Good stuff. Stones tomorrow.
2/23/13 - strongman training
Training @ 8a
10" log press up to 291x1
Trap bar deadlift up to 645x1, miss at 735, 645x1
200lb keg + 250lb sandbag x80ft x1 round
Was iffy about my shoulder with the log press but kept it nice and warm and really focused on a big leg drive to get it up over my head before letting my arms/shoulders take over. Felt good and 291 felt easy. Trap bar deadlift was fun but I don't like it as much as a regular bar and I felt it was harder. Meh. I got the 735 about an inch or so off the floor and gave up on it, though I didn't even know I broke the floor which is why I gave up in the first place. Whatevs. Was supposed to be 3 rounds with the mini-medley but another guy broke my sandbag so we had to call it there. Some other guys were doing the yoke and farmers medley but I didn't care to do it since I'm skipping that event anyways.
Did a bunch of pullups and attempted bar muscle ups but split my hand open and called it quits. Overall a fun day. I'm ready for the strongman, it should be pretty fun.
10" log press up to 291x1
Trap bar deadlift up to 645x1, miss at 735, 645x1
200lb keg + 250lb sandbag x80ft x1 round
Was iffy about my shoulder with the log press but kept it nice and warm and really focused on a big leg drive to get it up over my head before letting my arms/shoulders take over. Felt good and 291 felt easy. Trap bar deadlift was fun but I don't like it as much as a regular bar and I felt it was harder. Meh. I got the 735 about an inch or so off the floor and gave up on it, though I didn't even know I broke the floor which is why I gave up in the first place. Whatevs. Was supposed to be 3 rounds with the mini-medley but another guy broke my sandbag so we had to call it there. Some other guys were doing the yoke and farmers medley but I didn't care to do it since I'm skipping that event anyways.
Did a bunch of pullups and attempted bar muscle ups but split my hand open and called it quits. Overall a fun day. I'm ready for the strongman, it should be pretty fun.
Friday, February 22, 2013
2/22/13 - hammers
Training @ 1p
*hammers
16# hammer x2
22/16/16 x7 rounds, best 22=107, best 16=134
Hammers went fairly well. I'm pretty tired today, despite not training this morning. Got up at 345 and headed into work early since we've been really slammed. Took a few winds to warmup and then took two with the 16 to warmup with throws. Those went 115 and 118 respectively which I was happy about. Today was really focusing on the finish. Really pulling my right elbow down to accellerate the ball through the low point on the finish. On the ones I got REALLY anxious, I ended up losing width on my orbit and despite good throws, they could've been better had I stayed long and wide and really "scooped" the hammer for the finish. Got to keep working on this at a higher speed. With sub-max speeds I can really nail this but as I get closer to 100% it gets tougher and tougher. Regardless, had a very good hammer day. Only 2 heavy hammers under 100 and avg 103-104. Once I picked up the sauce on the 16s I was averaging about 131. A couple 128s, a 127, two 132s, two 131s and a 134. Getting more confident with these. Need to throw the 22 more as it feels very sluggish. Looking forward to next hammer day.
*hammers
16# hammer x2
22/16/16 x7 rounds, best 22=107, best 16=134
Hammers went fairly well. I'm pretty tired today, despite not training this morning. Got up at 345 and headed into work early since we've been really slammed. Took a few winds to warmup and then took two with the 16 to warmup with throws. Those went 115 and 118 respectively which I was happy about. Today was really focusing on the finish. Really pulling my right elbow down to accellerate the ball through the low point on the finish. On the ones I got REALLY anxious, I ended up losing width on my orbit and despite good throws, they could've been better had I stayed long and wide and really "scooped" the hammer for the finish. Got to keep working on this at a higher speed. With sub-max speeds I can really nail this but as I get closer to 100% it gets tougher and tougher. Regardless, had a very good hammer day. Only 2 heavy hammers under 100 and avg 103-104. Once I picked up the sauce on the 16s I was averaging about 131. A couple 128s, a 127, two 132s, two 131s and a 134. Getting more confident with these. Need to throw the 22 more as it feels very sluggish. Looking forward to next hammer day.
Thursday, February 21, 2013
2/21/13 - de squat/snatches
Training @ 515a
Hang snatches 135x3x5
16" heels up box squat 225x2x3, 275x2x3, 315x2x3
12" step ups 135x10x3
EFS short avg band shrugs 3x20
EFS long mini band hammer curls 3x20
100 jump rope + 10 ring rows x 3 rounds
Still getting up later than I want, need to get back on top of this. Squats felt good, slow off the box but about 2-3" higher everything engages and I fly up. This height is definitely a weak spot for me so I'm going to keep working it. I like the heels up as it hits my quads and calves a bit better and I can see how it can relate to throwing. The small conditioning circut at the end felt good. Not too hard but not easy. Def got my breathing hard. Respiratory conditioning is WAAAYYY behind my musuclar endurance so I'm going to try to work this. Skipped rows when I did pulls the other day so this kind of makes up for it. Shoulder feeling better but still some pain when my arm is behind me. Snatches felt good, no issues at all. Only felt the shoulder during the workout on the step ups, when my grip was in a little closer and the bar would push my arm down a little bit on the descent of the step up. Overall not an issue and I foresee it healing pretty quickly. Rained a lot yesterday so the field is soaked today. Hammers tomorrow then a strongman training session on Saturday.
Hang snatches 135x3x5
16" heels up box squat 225x2x3, 275x2x3, 315x2x3
12" step ups 135x10x3
EFS short avg band shrugs 3x20
EFS long mini band hammer curls 3x20
100 jump rope + 10 ring rows x 3 rounds
Still getting up later than I want, need to get back on top of this. Squats felt good, slow off the box but about 2-3" higher everything engages and I fly up. This height is definitely a weak spot for me so I'm going to keep working it. I like the heels up as it hits my quads and calves a bit better and I can see how it can relate to throwing. The small conditioning circut at the end felt good. Not too hard but not easy. Def got my breathing hard. Respiratory conditioning is WAAAYYY behind my musuclar endurance so I'm going to try to work this. Skipped rows when I did pulls the other day so this kind of makes up for it. Shoulder feeling better but still some pain when my arm is behind me. Snatches felt good, no issues at all. Only felt the shoulder during the workout on the step ups, when my grip was in a little closer and the bar would push my arm down a little bit on the descent of the step up. Overall not an issue and I foresee it healing pretty quickly. Rained a lot yesterday so the field is soaked today. Hammers tomorrow then a strongman training session on Saturday.
Tuesday, February 19, 2013
2/19/13 - me deadlift/de ohp & wfd
Training#1 @ 515a
Log press from the rack up to 290x1x2, miss 310.
5" block pulls up to 655x1, miss 705
Called it there, wasn't in the mood for rows. Pissed something off my right left shoulder with the log. I'm not going to be power jerking it anymore. Its just not a usual movement for me and I could feel it jamming into my left shoulder with every rep. If I can't press it out, I can't get the lift. I don't really care about log press anyways. Hopefully this shoulder thing heals up pretty fast. It's my left shoulder so no real issues. I just hope I can still press, dip and pullup without pain. Last year's supraspinatus issue in my right shoulder lasted 4 months. So far it doesn't hurt doing any of those movements, it's just stiff and I can live with that. The 655 pull went up well so I really thought 705 would be in there, which was going to be a big pr. If I had known I wouldn't even come close I wouldn't have gone for it and just would've put 675 or so on the bar. Oh well, live and learn I guess. Talked to a few guys and it looks like a possible hamstring weakness so I'm going to up the weight on GMs on fsquat day and add some RDLs after pulls on deadlift day.
Training#2 @ 1215p
49# wfd
*one turn x8-10, avg 45ft, best 46ft
*full x6-8, avg 47ft, best 50ft
28# wfd x6, avg 82, best 85, only 2 under 80
Good wfd session. A good makeup from yesterday. Felt much more relaxed. Wasn't out to hit any specific numbers. With the 49 was just focused on getting a good position for the finish and getting as long as I could. Focused on the drive to zero and accellerating through the low point. Kept my sprint to a minimum and just worked the finish. Gradually increased sprint effort. Same with the lwd. Really focused on keeping my right arm relaxed. Noticed with the 49 and 28 that when I hit the right position and stay loose enough, I can feel my whole arm stretch and get very tight as I'm driving the ball and accellerating through the low point. This is the feeling I kept shooting for. Also noticed I'm sprinting a little too early and I'm finishing out a little to the right side which means I'm losing power that could be put into the implement. Overall a great practice. Really looking forward to throwing this again. I need to get in the habit of just relaxing and getting that long/loose right arm feeling.
Log press from the rack up to 290x1x2, miss 310.
5" block pulls up to 655x1, miss 705
Called it there, wasn't in the mood for rows. Pissed something off my right left shoulder with the log. I'm not going to be power jerking it anymore. Its just not a usual movement for me and I could feel it jamming into my left shoulder with every rep. If I can't press it out, I can't get the lift. I don't really care about log press anyways. Hopefully this shoulder thing heals up pretty fast. It's my left shoulder so no real issues. I just hope I can still press, dip and pullup without pain. Last year's supraspinatus issue in my right shoulder lasted 4 months. So far it doesn't hurt doing any of those movements, it's just stiff and I can live with that. The 655 pull went up well so I really thought 705 would be in there, which was going to be a big pr. If I had known I wouldn't even come close I wouldn't have gone for it and just would've put 675 or so on the bar. Oh well, live and learn I guess. Talked to a few guys and it looks like a possible hamstring weakness so I'm going to up the weight on GMs on fsquat day and add some RDLs after pulls on deadlift day.
Training#2 @ 1215p
49# wfd
*one turn x8-10, avg 45ft, best 46ft
*full x6-8, avg 47ft, best 50ft
28# wfd x6, avg 82, best 85, only 2 under 80
Good wfd session. A good makeup from yesterday. Felt much more relaxed. Wasn't out to hit any specific numbers. With the 49 was just focused on getting a good position for the finish and getting as long as I could. Focused on the drive to zero and accellerating through the low point. Kept my sprint to a minimum and just worked the finish. Gradually increased sprint effort. Same with the lwd. Really focused on keeping my right arm relaxed. Noticed with the 49 and 28 that when I hit the right position and stay loose enough, I can feel my whole arm stretch and get very tight as I'm driving the ball and accellerating through the low point. This is the feeling I kept shooting for. Also noticed I'm sprinting a little too early and I'm finishing out a little to the right side which means I'm losing power that could be put into the implement. Overall a great practice. Really looking forward to throwing this again. I need to get in the habit of just relaxing and getting that long/loose right arm feeling.
2/18/13 - de fsquat, me bench & stone/wfd
Training#1 @ 530a
Front squat (against choked efs mm bands) 225x2x5, 275x2x5
3brd press up to 385x2
GMs 225x8x3
Pullups 5x5
Ring dips 5 sets to failure
Good session. Didn't feel snappy on the front squats but didn't feel slow either. The bands tend to make me feel a little more beat up than usual. But good nonetheless. Going to work my 3 boards differently next time. I really liked the tricep activation in the 3 boards, however, with the 385 set I smashed my mouth pretty good with the board. No bueno when you're holding 385lbs over your head. Ugh. Dips getting easier, good. Once I can bang out sets of 10 with no problem I'll add in a dip belt.
Decided I need more pullup and dip work so lat on in the week I'm going to do a metcon consisting of jump rope + pullups + ring dips. I figure this will give me a little better conditioning training as well as get in some additional reps with the pullups and ring dips. I like this idea.
Training#2 @ 2p
17# stone
*standing x8, best 43ft
*full spin x11, best 48ft
Good toss with the 17 but I'm opening up early again. Watched A LOT of Randy Barnes shotput vid and noticed how fluid he is on the spin. Also noticed how he slams his right foot down. Watched videos and I can see how I just "land" on my right foot then spin. He gets his right down fast and brings his left around even faster. The weight transfer onto the left leg is immediate and he's got a huge block. I like this. Did some footwork drills later in the day but I'm going to give this a shot next time I'm throwing stone. Also noticed in this session I wasn't holding my upper body back like last week. Need to work on that more still, obv.
49# wfd
*one turn x6
*full x8
28# wfd x12, avg 77, best 79
I don't remember the distances on the 49 but wfd was not my day. I just felt disconnected. Truthfully, the tech wasn't off. I was just tight, slow and not much energy instead of loose and snappy. Will throw both again later this week so no worries.
Front squat (against choked efs mm bands) 225x2x5, 275x2x5
3brd press up to 385x2
GMs 225x8x3
Pullups 5x5
Ring dips 5 sets to failure
Good session. Didn't feel snappy on the front squats but didn't feel slow either. The bands tend to make me feel a little more beat up than usual. But good nonetheless. Going to work my 3 boards differently next time. I really liked the tricep activation in the 3 boards, however, with the 385 set I smashed my mouth pretty good with the board. No bueno when you're holding 385lbs over your head. Ugh. Dips getting easier, good. Once I can bang out sets of 10 with no problem I'll add in a dip belt.
Decided I need more pullup and dip work so lat on in the week I'm going to do a metcon consisting of jump rope + pullups + ring dips. I figure this will give me a little better conditioning training as well as get in some additional reps with the pullups and ring dips. I like this idea.
Training#2 @ 2p
17# stone
*standing x8, best 43ft
*full spin x11, best 48ft
Good toss with the 17 but I'm opening up early again. Watched A LOT of Randy Barnes shotput vid and noticed how fluid he is on the spin. Also noticed how he slams his right foot down. Watched videos and I can see how I just "land" on my right foot then spin. He gets his right down fast and brings his left around even faster. The weight transfer onto the left leg is immediate and he's got a huge block. I like this. Did some footwork drills later in the day but I'm going to give this a shot next time I'm throwing stone. Also noticed in this session I wasn't holding my upper body back like last week. Need to work on that more still, obv.
49# wfd
*one turn x6
*full x8
28# wfd x12, avg 77, best 79
I don't remember the distances on the 49 but wfd was not my day. I just felt disconnected. Truthfully, the tech wasn't off. I was just tight, slow and not much energy instead of loose and snappy. Will throw both again later this week so no worries.
2/16/13 - wob
Training @ 1145a
56# wob
14 x3/5
15 x6-8ish
16 x4/6 with plenty to spare.
First time throwing wob since the Tucson games in early November. Definitely some rust in there. The first attempt at 14ft missed and missed bad. I was like... wtf? So I took a step back, thought about it and took a "normal" pull. Cleared easy but didn't feel a long pull. Despite not practicing wob, I have watched a lot of wob video over the offseason. I took a video of myself and compared and I wasn't getting a good "scoop". So I decided to keep my "cast" short, keep my legs bent and loaded, then as the weight started moving behind me, straighten my legs, then drop and pull.. Tried this a few times and the weight kinked up. Cleared the heghts but was pretty meh. Tried a rep with completely straight legs, pushed the weight behind me, dropped and popped and while it was a bigger pull, it still wasn't scooping. So decided to try a hybrid of the two. Kept my legs bent and loaded, slow cast, just as the weight goes between my legs I follow it back, push it back a bit more, then drop and start pulling. Felt a huge scoop. Felt like the weight wanted to come out of my hands in front of me. By now I was at 15ft and it cleared by a lot. I wasn't even going to try 15ft but I wanted to see if I could come close. Killed it on the first rep. Missed the second. Killed the 3rd, missed the 4th and the rest were easy. On the last one my wife said it cleared by an easy 6". Didn't want to push th envelope so I shut it down there. Good day for wob. Going to give it a shot next weekend too. I'd really like to go 16'6 or 17' standing, but I need to start practicing the spin as well, you know, just in case.
56# wob
14 x3/5
15 x6-8ish
16 x4/6 with plenty to spare.
First time throwing wob since the Tucson games in early November. Definitely some rust in there. The first attempt at 14ft missed and missed bad. I was like... wtf? So I took a step back, thought about it and took a "normal" pull. Cleared easy but didn't feel a long pull. Despite not practicing wob, I have watched a lot of wob video over the offseason. I took a video of myself and compared and I wasn't getting a good "scoop". So I decided to keep my "cast" short, keep my legs bent and loaded, then as the weight started moving behind me, straighten my legs, then drop and pull.. Tried this a few times and the weight kinked up. Cleared the heghts but was pretty meh. Tried a rep with completely straight legs, pushed the weight behind me, dropped and popped and while it was a bigger pull, it still wasn't scooping. So decided to try a hybrid of the two. Kept my legs bent and loaded, slow cast, just as the weight goes between my legs I follow it back, push it back a bit more, then drop and start pulling. Felt a huge scoop. Felt like the weight wanted to come out of my hands in front of me. By now I was at 15ft and it cleared by a lot. I wasn't even going to try 15ft but I wanted to see if I could come close. Killed it on the first rep. Missed the second. Killed the 3rd, missed the 4th and the rest were easy. On the last one my wife said it cleared by an easy 6". Didn't want to push th envelope so I shut it down there. Good day for wob. Going to give it a shot next weekend too. I'd really like to go 16'6 or 17' standing, but I need to start practicing the spin as well, you know, just in case.
Friday, February 15, 2013
2/15/13 - hammers
Training @ 12p
16# hammer x2
20#hammer x6, avg 114, best 117
16# hammer x6, avg 122, best 125
14# hammer x6, avg 133, best 139
16# hammer x2, best 128
First off, I skipped squats and o-lifts this morning. Still feeling meh from the cold but kind of run down and hitting 3 days in a row with the weights is miserable so I just chalked it up to a recovery day and hoped I would show some progress with the hammers.
As usual, ran through a few sets of winds to loosen up. First toss went out to 118 and I thought it was going to be a good day. Took the 20-16-14 as rounds and went 6 rounds total. Towards the end I realized I was hitting the right positions and doing the right thing, but wasn't trying to keep the ball to my right side. Throws felt good, just something was off. Took a couple throws really focusing on pulling my right elbow back on the 2nd wind to keep my low point good and throws got better again. Had two throws at 139 with the 14# hammer. Very happy with that.
Last two throws of the day and I wanted to get a couple bombs out there. Sped up a bit but was very mindful about the low point on the first one. Felt great, but slow, and went 128. The next one felt absolutely amazing. Had it going ridiculously fast and then got a little anxious and finished early. Ugh, frustrating. That would have been a big throw as it was flat as hell and still went 128. Oh well, next time. Very happy with the 20 and 14# tosses. Just need to remember to keep that low point on my right side. Anxious for next hammer sesh.
16# hammer x2
20#hammer x6, avg 114, best 117
16# hammer x6, avg 122, best 125
14# hammer x6, avg 133, best 139
16# hammer x2, best 128
First off, I skipped squats and o-lifts this morning. Still feeling meh from the cold but kind of run down and hitting 3 days in a row with the weights is miserable so I just chalked it up to a recovery day and hoped I would show some progress with the hammers.
As usual, ran through a few sets of winds to loosen up. First toss went out to 118 and I thought it was going to be a good day. Took the 20-16-14 as rounds and went 6 rounds total. Towards the end I realized I was hitting the right positions and doing the right thing, but wasn't trying to keep the ball to my right side. Throws felt good, just something was off. Took a couple throws really focusing on pulling my right elbow back on the 2nd wind to keep my low point good and throws got better again. Had two throws at 139 with the 14# hammer. Very happy with that.
Last two throws of the day and I wanted to get a couple bombs out there. Sped up a bit but was very mindful about the low point on the first one. Felt great, but slow, and went 128. The next one felt absolutely amazing. Had it going ridiculously fast and then got a little anxious and finished early. Ugh, frustrating. That would have been a big throw as it was flat as hell and still went 128. Oh well, next time. Very happy with the 20 and 14# tosses. Just need to remember to keep that low point on my right side. Anxious for next hammer sesh.
Thursday, February 14, 2013
2/14/13 - log press/de deadlift & stones
Training#1 @ 530a (see the trend, getting later and later, lol)
Log press up to 300x1 (tie PR)
2" deficit deads 315x1x3, 365x1x3, 405x1x4
Weighted ring rows
Lying leg raises
Need to get my ass out of bed earlier, despite the gym being in my garage. One thing about training at home is it's awesome to see my kids when they wake up in the morning before I head into work. Really enjoying that time with them. That's why I need to get up earlier so that I'm done before they wake up instead of 10-15 minutes after.
Log press went well, definitely better than last time. Worked on the clean specifically, to be more efficient. Instead of just pulling and going, I pulled it to my knees, dropped down, took a big breath and kept it right at my sternum then pushed elbows up. Clean was 100% easier than last couple times I've gone for 300. The press on the other hand was belghh. I'm not too worried, just a little fatigued and still getting over the cold. Deads felt great, snappy. Not terribly fast but not slow either. Worked on getting into place, pulling tension out of the bar then an aggressive hard break off the floor. Felt good.
Training#2 @ 1210p
17# stone
*stand x10, best 39ft
*full spin x6-8, best 47ft, avg 44ft
Stone is actually 17.3lbs but we'll call it 17 for good measure. Not sure if it's fatigue or what, but stands just sucked a huge one today. Just couldn't get any separation. Doesn't help that when throwing wfd yesterday my left rhomboid/lat area tightend up and it still hasn't loosened up yet and I can feel it every time I breathe. Didn't cause me an issue for the spin though. On the spin I really focused on holding my upper body back until the very very last split nanosecond. Had some pretty good results. Last throw was 47ft (barely) and I'm happy with that. Watching the video I can see that I like to start my transition too early. I think if I kept "sprinting" for another 1/4 second that I would have more bodyweight over my right, transferring to my left for a bigger block. Regardless, this was a good breakthrough day for me with the spin. Holding the upper body back is just such a big deal. Feeling good about ostone and looking forward to the next practice.
On an unrlated note, I came home from work the other day and was told that my 2 year old was "flipping the ottoman". I'm like, wtf?
Log press up to 300x1 (tie PR)
2" deficit deads 315x1x3, 365x1x3, 405x1x4
Weighted ring rows
Lying leg raises
Need to get my ass out of bed earlier, despite the gym being in my garage. One thing about training at home is it's awesome to see my kids when they wake up in the morning before I head into work. Really enjoying that time with them. That's why I need to get up earlier so that I'm done before they wake up instead of 10-15 minutes after.
Log press went well, definitely better than last time. Worked on the clean specifically, to be more efficient. Instead of just pulling and going, I pulled it to my knees, dropped down, took a big breath and kept it right at my sternum then pushed elbows up. Clean was 100% easier than last couple times I've gone for 300. The press on the other hand was belghh. I'm not too worried, just a little fatigued and still getting over the cold. Deads felt great, snappy. Not terribly fast but not slow either. Worked on getting into place, pulling tension out of the bar then an aggressive hard break off the floor. Felt good.
Training#2 @ 1210p
17# stone
*stand x10, best 39ft
*full spin x6-8, best 47ft, avg 44ft
Stone is actually 17.3lbs but we'll call it 17 for good measure. Not sure if it's fatigue or what, but stands just sucked a huge one today. Just couldn't get any separation. Doesn't help that when throwing wfd yesterday my left rhomboid/lat area tightend up and it still hasn't loosened up yet and I can feel it every time I breathe. Didn't cause me an issue for the spin though. On the spin I really focused on holding my upper body back until the very very last split nanosecond. Had some pretty good results. Last throw was 47ft (barely) and I'm happy with that. Watching the video I can see that I like to start my transition too early. I think if I kept "sprinting" for another 1/4 second that I would have more bodyweight over my right, transferring to my left for a bigger block. Regardless, this was a good breakthrough day for me with the spin. Holding the upper body back is just such a big deal. Feeling good about ostone and looking forward to the next practice.
On an unrlated note, I came home from work the other day and was told that my 2 year old was "flipping the ottoman". I'm like, wtf?
Wednesday, February 13, 2013
2/13/13 - me fsquat/de bench & wfd
Training#1 @ 520a
Front squat 315x2x2, 365x2x2, 405x2x2
Flat BB Bench 185x3x3, 205x3x3, 225x3x3
GMs
Ring dips
Pullups
Took last couple days off to let a cold run its course. Feeling about 85% today. Kept my belt off on the front squats. Supposed to be max effort, however, didn't want to push my knee issue too much so I kept it about 80-85% ish for a few doubles. Wrapped knees up at 365, felt good, no issues. Bench felt fast and poppy. GMS went well, worked up to 365 and ring dips are starting to feel good.
Training#2 @ 1150a
49# wfd
*1 turn x8, avg 43, best 46
*full x6, avg 47, best 49
56# wfd x6, avg 43, best 44, lowest 42
Good work here. Focus again was working accellerating through the low point on the finish. I'm about 50% on these. It's easier to do with the 56 because it's moving slower. Speed feels good on the 49. I need to get consistent with the 49 at about 55-57 for it to transfer to a big throw with the 56. Feeling a bit sluggish from training this morning. Wanted some time with the 28 but had to get back to work. Next week will just go from the 49 to the 28 for a few tosses. Stones tomorrow.
Front squat 315x2x2, 365x2x2, 405x2x2
Flat BB Bench 185x3x3, 205x3x3, 225x3x3
GMs
Ring dips
Pullups
Took last couple days off to let a cold run its course. Feeling about 85% today. Kept my belt off on the front squats. Supposed to be max effort, however, didn't want to push my knee issue too much so I kept it about 80-85% ish for a few doubles. Wrapped knees up at 365, felt good, no issues. Bench felt fast and poppy. GMS went well, worked up to 365 and ring dips are starting to feel good.
Training#2 @ 1150a
49# wfd
*1 turn x8, avg 43, best 46
*full x6, avg 47, best 49
56# wfd x6, avg 43, best 44, lowest 42
Good work here. Focus again was working accellerating through the low point on the finish. I'm about 50% on these. It's easier to do with the 56 because it's moving slower. Speed feels good on the 49. I need to get consistent with the 49 at about 55-57 for it to transfer to a big throw with the 56. Feeling a bit sluggish from training this morning. Wanted some time with the 28 but had to get back to work. Next week will just go from the 49 to the 28 for a few tosses. Stones tomorrow.
Sunday, February 10, 2013
2/9/13 - strongman training
Training @ 815a
12" log up to 280x1, miss 300, 230x5, 280x1
Meldey 250# keg, 250# sandbag, 850# tire x 50 ft with runbacks x 2 sets. 1st = 2:23, 2nd = 1:51
Back still toasted from the heavy pulls on tuesday. Took a lot of effort to clean the 300 and just didn't have any push in it. Dropped down for some reps then took a stab at 280 again and it was cake. Medley was vicious. Keg and Sandbag were pretty easy but finishing with the tire was miserable. Wore a belt for the whole medley for the first round and couldn't catch a breath when doing the tire. Took it off halfway and finished. On the 2nd round I took the belt off on my way back to the tire and had a much better finish.
This was fun. Going to try to do something like this every Saturday for my conditioning. SM contest coming up on 3/2. I'm not even expecting to place, just going to hang out with a bunch of friends and see where I stand. Not going to kill myself 3 weeks before my HG pro debut.
Contest consists:
Last man standing log press starts at 210#
32# Crucifix hold
Car frame deadlift for reps (estimated 600ish)
110# monster db for reps
620/250 Yoke/farmers medley
225 keg, 225 sandbag, 240 husafell, 750 tire x50 ft w/runbacks medley
Should be fun.
12" log up to 280x1, miss 300, 230x5, 280x1
Meldey 250# keg, 250# sandbag, 850# tire x 50 ft with runbacks x 2 sets. 1st = 2:23, 2nd = 1:51
Back still toasted from the heavy pulls on tuesday. Took a lot of effort to clean the 300 and just didn't have any push in it. Dropped down for some reps then took a stab at 280 again and it was cake. Medley was vicious. Keg and Sandbag were pretty easy but finishing with the tire was miserable. Wore a belt for the whole medley for the first round and couldn't catch a breath when doing the tire. Took it off halfway and finished. On the 2nd round I took the belt off on my way back to the tire and had a much better finish.
This was fun. Going to try to do something like this every Saturday for my conditioning. SM contest coming up on 3/2. I'm not even expecting to place, just going to hang out with a bunch of friends and see where I stand. Not going to kill myself 3 weeks before my HG pro debut.
Contest consists:
Last man standing log press starts at 210#
32# Crucifix hold
Car frame deadlift for reps (estimated 600ish)
110# monster db for reps
620/250 Yoke/farmers medley
225 keg, 225 sandbag, 240 husafell, 750 tire x50 ft w/runbacks medley
Should be fun.
Thursday, February 7, 2013
2/7/13 - de squat
Training @ 5a
19" Bench box squats w/heels up 185x2x4, 225x2x4, 275x2x4, 315x2x6
step ups
band shrugs
I thought there was more but that's it. Haha. I've got two 6" boxes I use for block pulls but I don't like squatting to a 12" box. I'm building 2 4" boxes now that I can also use for box squats so I'll be doing either 16" or 18" box squats here shortly.
19" Bench box squats w/heels up 185x2x4, 225x2x4, 275x2x4, 315x2x6
step ups
band shrugs
I thought there was more but that's it. Haha. I've got two 6" boxes I use for block pulls but I don't like squatting to a 12" box. I'm building 2 4" boxes now that I can also use for box squats so I'll be doing either 16" or 18" box squats here shortly.
Wednesday, February 6, 2013
2/6/13 - hammers
Training @ 1245p
16# + 14# hammer x approx 8 rounds
About 3 sets of winds to loosen up. On the way to the field stopped at Sports Authority and picked up a ligament support brace as my knee is still bugging me. Just stiff and tender, nothing big. Going to rest up this weekend. Need to get back on an active recovery program to prevent this garbage from happening. Wanted to get out in the garage this morning to do some jump rope, foam rolling and ab stuff but the lil guy was up all night with some colic issues and just couldn't drag myself out of bed, haha. My wife is a trooper the way she takes care of him, nursing him and still nursing our 2 year old. Props.
Anyways, took the first toss with the 16# and I knew it was going to be a positve day. First one went 115ish with nothing on it. Focus today was less of hip drive and more of pushing the hammer with my right arm. Nate Burchett has told me to do this for a long time now and I just didn't understand what he meant until last week when I threw hammers. I inadvertantly pulled the hammer with my right arm on the downswing and it transferred to a fast and big finish. I do a great job at countering the ball with my hips, but I wasn't getting any real drive on it. Today I wanted to work just that. Still kept long and focused on keeping the ball off to the right. Had some really good tosses. Need to take a lot more throws to get my timing down. A couple tosses were late on the pop and a couple were early. Went 135ft with the 14lb hammer and 130ft with the 16lb hammer on the ones that I did nail the timing. The 125ft toss near the end of the video had some serious heat on it until I lost the finish. Really looking forward to pushing this when I'm not as fatigued as I currently am, lol.
16# + 14# hammer x approx 8 rounds
About 3 sets of winds to loosen up. On the way to the field stopped at Sports Authority and picked up a ligament support brace as my knee is still bugging me. Just stiff and tender, nothing big. Going to rest up this weekend. Need to get back on an active recovery program to prevent this garbage from happening. Wanted to get out in the garage this morning to do some jump rope, foam rolling and ab stuff but the lil guy was up all night with some colic issues and just couldn't drag myself out of bed, haha. My wife is a trooper the way she takes care of him, nursing him and still nursing our 2 year old. Props.
Anyways, took the first toss with the 16# and I knew it was going to be a positve day. First one went 115ish with nothing on it. Focus today was less of hip drive and more of pushing the hammer with my right arm. Nate Burchett has told me to do this for a long time now and I just didn't understand what he meant until last week when I threw hammers. I inadvertantly pulled the hammer with my right arm on the downswing and it transferred to a fast and big finish. I do a great job at countering the ball with my hips, but I wasn't getting any real drive on it. Today I wanted to work just that. Still kept long and focused on keeping the ball off to the right. Had some really good tosses. Need to take a lot more throws to get my timing down. A couple tosses were late on the pop and a couple were early. Went 135ft with the 14lb hammer and 130ft with the 16lb hammer on the ones that I did nail the timing. The 125ft toss near the end of the video had some serious heat on it until I lost the finish. Really looking forward to pushing this when I'm not as fatigued as I currently am, lol.
Tuesday, February 5, 2013
2/5/13 - me deadlift/de ohp & wfd
Training#1 @ 5a
Strict OHP up to 275x1, miss 295, 245x4
Deadlift off 6" blocks up to 655x1, 565x5
Yates rows
Probably should have done some ab work too but whatevs. Workout too about 2 1/2 hours in my garage just dicking around taking way too long between sets, haha. 275 felt strong so I wanted to hit a PR at 290 but realized I don't have two 2.5lb plates at home (I keep one at work for prehab type stuff). So I said F it and went big with 295. I think I got it to eye level. There wasn't a chance. Oh well. It's only the 3rd or 4th time I've done strict OHPs in the last 4 months so it'll start coming along now that I do them more often. Workout called for DE ohp but I wanted to get something heavy in there. The 655 is a PR from 6" blocks, previous best is 635. Pulling from 4" blocks and 6" blocks are harder than pulling off the floor (for me at least). Very happy with this. Hoping to pull 655+ from 4" blocks next heavy session then drop to a 2" deficit before finally pulling from the floor again. Also pulled everything beltless today. I need to start hammering my lower back again. When I was pulling near 7 last year I didn't put a belt on until I got to the low 6s and I've gotten away from that. Yates rows felt great, 335 for sets of 8, upper back feeling good.
Side note: my right knee is being a dickhead. About 2 months ago it started popping while squatting, as I was coming out of the hole. A deep sounding pop, but no pain whatsoever. I've always been told that if it pops, but there is no pain, there's nothing to worry about so I never thought anything of it. After speed front squats yesterday it stopped popping and just got really stiff and achy. Today, it's still stiff and achy and now it feels like I have no inside/medial knee support. It doesn't hurt at all, just feels extremely loose and stiff. No tenderness, no swelling, nothing. Also feels like I'm much more susceptible to hyperextension. Did a bunch of bw squats, lunges, step ups, etc this morning and no pain at all. Not even a tiny bit. When I push my knee in, it just feels like there isn't anything "stopping" it from pulling apart. I'm not sure if any of that makes sense or not. Maybe I'm just being dramatic over something that feels off. A buddy of mine suggested that the popping was a tendon that was "off" it's groove and now it's back in the correct groove but it's looser from being stretched out for the last couple months and just needs to tighten back up. Any thoughts on this from guys with knee injuries? Duncan, Craig, Shawn? Any insight would help. Thanks fellas.
Training#2 @ 1215P
49# wfd
*one turn x8, best of 44
*full x8, best of 49
56# wfd x6, best of 43
28# wfd x6, best of 80
Really feeling the fatigue from yesterdays squats and this mornings pulls. Just didn't have that big pop. Watching video, everything was on point. Positions looked good, applying force at the right times, just wasn't that umph behind it. Not a bad training session, but not a great one either. Was really hoping to get a couple out past 45 with the 56 but just too tired. Took about 3 throws to get used to the 56 after throwing the 49 so much recently. Not bad, just took getting used to. Def can't "walk through" the throw with the lighter stuff, haha. Need to get it moving sooner. I tend to "lay off" the sprint with the 49 and the 28 so that I can into a better position and nail the finish but with the 56 it's moving too slow, haha. Sped up the sprint, hit the position and dropped about 5 out past 40, with 3 of the 5 at 42-43ft. Hammers tomorrow. Knee felt good throwing, wore my EFS knee sleeves.
Strict OHP up to 275x1, miss 295, 245x4
Deadlift off 6" blocks up to 655x1, 565x5
Yates rows
Probably should have done some ab work too but whatevs. Workout too about 2 1/2 hours in my garage just dicking around taking way too long between sets, haha. 275 felt strong so I wanted to hit a PR at 290 but realized I don't have two 2.5lb plates at home (I keep one at work for prehab type stuff). So I said F it and went big with 295. I think I got it to eye level. There wasn't a chance. Oh well. It's only the 3rd or 4th time I've done strict OHPs in the last 4 months so it'll start coming along now that I do them more often. Workout called for DE ohp but I wanted to get something heavy in there. The 655 is a PR from 6" blocks, previous best is 635. Pulling from 4" blocks and 6" blocks are harder than pulling off the floor (for me at least). Very happy with this. Hoping to pull 655+ from 4" blocks next heavy session then drop to a 2" deficit before finally pulling from the floor again. Also pulled everything beltless today. I need to start hammering my lower back again. When I was pulling near 7 last year I didn't put a belt on until I got to the low 6s and I've gotten away from that. Yates rows felt great, 335 for sets of 8, upper back feeling good.
Side note: my right knee is being a dickhead. About 2 months ago it started popping while squatting, as I was coming out of the hole. A deep sounding pop, but no pain whatsoever. I've always been told that if it pops, but there is no pain, there's nothing to worry about so I never thought anything of it. After speed front squats yesterday it stopped popping and just got really stiff and achy. Today, it's still stiff and achy and now it feels like I have no inside/medial knee support. It doesn't hurt at all, just feels extremely loose and stiff. No tenderness, no swelling, nothing. Also feels like I'm much more susceptible to hyperextension. Did a bunch of bw squats, lunges, step ups, etc this morning and no pain at all. Not even a tiny bit. When I push my knee in, it just feels like there isn't anything "stopping" it from pulling apart. I'm not sure if any of that makes sense or not. Maybe I'm just being dramatic over something that feels off. A buddy of mine suggested that the popping was a tendon that was "off" it's groove and now it's back in the correct groove but it's looser from being stretched out for the last couple months and just needs to tighten back up. Any thoughts on this from guys with knee injuries? Duncan, Craig, Shawn? Any insight would help. Thanks fellas.
Training#2 @ 1215P
49# wfd
*one turn x8, best of 44
*full x8, best of 49
56# wfd x6, best of 43
28# wfd x6, best of 80
Really feeling the fatigue from yesterdays squats and this mornings pulls. Just didn't have that big pop. Watching video, everything was on point. Positions looked good, applying force at the right times, just wasn't that umph behind it. Not a bad training session, but not a great one either. Was really hoping to get a couple out past 45 with the 56 but just too tired. Took about 3 throws to get used to the 56 after throwing the 49 so much recently. Not bad, just took getting used to. Def can't "walk through" the throw with the lighter stuff, haha. Need to get it moving sooner. I tend to "lay off" the sprint with the 49 and the 28 so that I can into a better position and nail the finish but with the 56 it's moving too slow, haha. Sped up the sprint, hit the position and dropped about 5 out past 40, with 3 of the 5 at 42-43ft. Hammers tomorrow. Knee felt good throwing, wore my EFS knee sleeves.
Monday, February 4, 2013
2/4/13 - de fsquat/me bench & stones
Training#1 @ 5a
Front squat 225x2x4, 275x2x6
Flat BB bench up to 365x1, 315x6
GMs
Pullups
Ring push ups
Ring dips
First day getting back into it in the morning. Training in the garage for now until things are running smoother with the baby. Makes it tough as I've got to be extra quiet with the weights as to not wake up my 2 year old so things took a little longer. Fronts were supposed to be for speed but weights started clanking loud when I really kicked it up so I focused on exploding out of the hole and just slowing down towards the top. Felt pretty good. Thought about going to 315 but didn't feel like changing weight. Bench felt solid, felt like maybe 90-95% or so. I think I could've gotten 8 with 315 but I couldn't bench in the rack becase of where I have my log press positioned. I've got to do some rearranging. Ring dips after ring pushups are miserable.
Training#2 @ 1230p
15.5# stone
*standing x12, avg 44, best of 47
*full spin x16-20, avg 50, best just shy of 52
Progress, finally. On both standing and spin. Decided to hold my upper body back so long that my left side block is what caused my shoulders to open up. That created a HUGE whip and sling-shotted the stone out. Very happy with this. Focused on the same thing with the spin. Got lower and loaded my left more for the sprint of the spin. Focused on getting my left around and holding my upper body back as long as I could. Also focused on not exploding until both knees were facing forward. Still some work here but definitely some progress. Looking forward to throwing stones again on Thursday.
Front squat 225x2x4, 275x2x6
Flat BB bench up to 365x1, 315x6
GMs
Pullups
Ring push ups
Ring dips
First day getting back into it in the morning. Training in the garage for now until things are running smoother with the baby. Makes it tough as I've got to be extra quiet with the weights as to not wake up my 2 year old so things took a little longer. Fronts were supposed to be for speed but weights started clanking loud when I really kicked it up so I focused on exploding out of the hole and just slowing down towards the top. Felt pretty good. Thought about going to 315 but didn't feel like changing weight. Bench felt solid, felt like maybe 90-95% or so. I think I could've gotten 8 with 315 but I couldn't bench in the rack becase of where I have my log press positioned. I've got to do some rearranging. Ring dips after ring pushups are miserable.
Training#2 @ 1230p
15.5# stone
*standing x12, avg 44, best of 47
*full spin x16-20, avg 50, best just shy of 52
Progress, finally. On both standing and spin. Decided to hold my upper body back so long that my left side block is what caused my shoulders to open up. That created a HUGE whip and sling-shotted the stone out. Very happy with this. Focused on the same thing with the spin. Got lower and loaded my left more for the sprint of the spin. Focused on getting my left around and holding my upper body back as long as I could. Also focused on not exploding until both knees were facing forward. Still some work here but definitely some progress. Looking forward to throwing stones again on Thursday.
Friday, February 1, 2013
2/1/13 - hammers
Training @ 1215p
1x16# hammer + 1x14# hammer x 13-14 rounds
Started off with maybe 4-5 sets of just winds to loosen up. Core is absolutely fried today from hammers yesterday. I knew I was only going to work on my finish today so I didn't need to worry about speed or anything else. Just get long, loose and get a smooth finish. I'm very confident I accomplished this today. Also focused on keeping the ball on my right side. As soon as it started drifting left, my finish got sloppy. So after the first wind, I really pulled my right elbow back (thanks Mike Pock) to set the low point off my right side. After watching Dan McKim's videos, I also did this with the 2nd wind, though it's a bit harder to do while getting long at the same time. This set my low point good on the first and seconds winds. After that I pushed my right knee in to my left side to drive the ball through it's low point and focused on getting very long. Nothing new here. This is where the epiphany happened. Instead of dropping my head back down to the horizon, I tried to keep my chest as high as possible the entire time the ball was dropping on my right side and moving in front of me. I just sunk my hips, drove my right knee to the left side and popped my hips up. Had some really good throws. Didn't care about measuring any of them, I'd say most were in the 105s range because they were so slow but man did they feel good. I'm very anxious to spend another 1-2 sessions drilling this new setup and finish then really put some heat on it. Happy with this session.
1x16# hammer + 1x14# hammer x 13-14 rounds
Started off with maybe 4-5 sets of just winds to loosen up. Core is absolutely fried today from hammers yesterday. I knew I was only going to work on my finish today so I didn't need to worry about speed or anything else. Just get long, loose and get a smooth finish. I'm very confident I accomplished this today. Also focused on keeping the ball on my right side. As soon as it started drifting left, my finish got sloppy. So after the first wind, I really pulled my right elbow back (thanks Mike Pock) to set the low point off my right side. After watching Dan McKim's videos, I also did this with the 2nd wind, though it's a bit harder to do while getting long at the same time. This set my low point good on the first and seconds winds. After that I pushed my right knee in to my left side to drive the ball through it's low point and focused on getting very long. Nothing new here. This is where the epiphany happened. Instead of dropping my head back down to the horizon, I tried to keep my chest as high as possible the entire time the ball was dropping on my right side and moving in front of me. I just sunk my hips, drove my right knee to the left side and popped my hips up. Had some really good throws. Didn't care about measuring any of them, I'd say most were in the 105s range because they were so slow but man did they feel good. I'm very anxious to spend another 1-2 sessions drilling this new setup and finish then really put some heat on it. Happy with this session.
1/31/13 - hammers
Training @ 1245p
16# hammer x2 + 14x1 for 8 rounds
Started with a couple winds to get loose and went right into throws. Knocking some rust off as it's been nearly 3 weeks since I last threw hammers. Still missing the finish on these. I feel so blocky and indeliberate vs fluid and smooth. Need to watch some videos and reassess what needs to be done. Also I feel that pushing my right knee forward to speed the ball up (vs pushing my right knee to the left side) is shortening up my orbit and I'm losing distance because of it. Going to go back to how I was doing it before when I hit the 130s. Sometimes you've got to take a step back before you realize you were on the right track. Moving on.
16# hammer x2 + 14x1 for 8 rounds
Started with a couple winds to get loose and went right into throws. Knocking some rust off as it's been nearly 3 weeks since I last threw hammers. Still missing the finish on these. I feel so blocky and indeliberate vs fluid and smooth. Need to watch some videos and reassess what needs to be done. Also I feel that pushing my right knee forward to speed the ball up (vs pushing my right knee to the left side) is shortening up my orbit and I'm losing distance because of it. Going to go back to how I was doing it before when I hit the 130s. Sometimes you've got to take a step back before you realize you were on the right track. Moving on.
1/30/13 - stones
Training @ 1230p
15.5# stone
*stand x20
*full spin x8
lost of footwork drills and watching other putters in between
Didn't measure any of these. Really trying to get my hip in front of the stone on the standing tosses. Braemar seems like such a tough event for me.. hell, stones in general. I really need to kick these up soon.
Full spin felt ok. Working on a few things: keeping the right foot turning, holding my upper body back to give my hips time to push through. Tried a couple different things then finally something clicked on the last two throws. Instead of driving forward with my foot, as soon as my right foot passed my left foot, I began pushing my right knee forward. This let my knee land over my toe and my whole center of gravit shifted forward. Foot spun around fast and while it wasn't a great throw, I think it's a step in the right direction. Talked to Tom Sroka about this and it appears that when I turn out of the back, I'm not loading my left. I start low, then as soon as I turn, my hips pop up and I sink into the transition. Instead I need to keep low and focus on driving up and out into the transition. Going to work on this. Feeling positive for now.
15.5# stone
*stand x20
*full spin x8
lost of footwork drills and watching other putters in between
Didn't measure any of these. Really trying to get my hip in front of the stone on the standing tosses. Braemar seems like such a tough event for me.. hell, stones in general. I really need to kick these up soon.
Full spin felt ok. Working on a few things: keeping the right foot turning, holding my upper body back to give my hips time to push through. Tried a couple different things then finally something clicked on the last two throws. Instead of driving forward with my foot, as soon as my right foot passed my left foot, I began pushing my right knee forward. This let my knee land over my toe and my whole center of gravit shifted forward. Foot spun around fast and while it wasn't a great throw, I think it's a step in the right direction. Talked to Tom Sroka about this and it appears that when I turn out of the back, I'm not loading my left. I start low, then as soon as I turn, my hips pop up and I sink into the transition. Instead I need to keep low and focus on driving up and out into the transition. Going to work on this. Feeling positive for now.
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