Tucson games coming up this weekend and the abdominal felt pretty good so I just decided to pull semi-heavy and then was going to squat for reps afterwards.. That came to an end quickly
Training @ 430a
Pulls up to 585x1x2 easy, 635x POP.... torn oblique.. awesome..
F.
Thursday, October 31, 2013
10/27/13 - stone/wfd/hammer
Training @ 6a
15.5# stone
*standing non reverse x5-6
*standing w/reverse x5-6
*full spin non-reverse x6-8
Working on a more active left side. On the fulls, I'm concentrating on breaking the throw up between entry, sprint, power position. Definitely making progress.
49# wfd x 12-14, best of 52, avg 50
25# wfd x 6, best of 95, avg 94
Nothing new here, just getting some reps in. Feeling very confident with my tech. Just need to get stronger and faster now.
16# hammer x2, 129 & 135
On the 3rd toss my left oblique/serratus area cramped up real bad just as the hammer dropped on the right side. A product of a poor warmup for hammer. Never fails, whenever I warmup like an asshole, I feel like one later.
15.5# stone
*standing non reverse x5-6
*standing w/reverse x5-6
*full spin non-reverse x6-8
Working on a more active left side. On the fulls, I'm concentrating on breaking the throw up between entry, sprint, power position. Definitely making progress.
49# wfd x 12-14, best of 52, avg 50
25# wfd x 6, best of 95, avg 94
Nothing new here, just getting some reps in. Feeling very confident with my tech. Just need to get stronger and faster now.
16# hammer x2, 129 & 135
On the 3rd toss my left oblique/serratus area cramped up real bad just as the hammer dropped on the right side. A product of a poor warmup for hammer. Never fails, whenever I warmup like an asshole, I feel like one later.
10/22/13 & 10/23/13 - wfd
Training @ 1230p (both days)
Workd the 49 and 25 wfd both days. Just getting reps in. Started my first turn a bit sooner but countering harder before the turn to prevent jumping forward. This gets me in a better position to straight forward and not be late. Good sessions
Workd the 49 and 25 wfd both days. Just getting reps in. Started my first turn a bit sooner but countering harder before the turn to prevent jumping forward. This gets me in a better position to straight forward and not be late. Good sessions
Tuesday, October 22, 2013
10/21/13 - offseason w4 deload & hammer/wob
Deloading from the gym this week so just going to be throwing.
Training #1 @ 1215p
16# hammer x10, best 140
This makes me feel much better about last weeks awful practice. Everything fell back into place and felt pretty good. Need to remember not to get lazy on the 3rd wind and to add more speed. Went from 129-130 up to 140 the very next throw after getting after the 3rd wind into the finish. Good practice.
Training#2 @ 530p
56# wob 5/10 @ 16ft
For once accuracy wasn't an issue. Just wasn't dropping enough to get a nice long pull and was either hitting the bar or just under it. Chalk it up to fatigue and lack of practice on wob. I need to make this a weekly venture. Next season I need to be guaranteed for 17 and tapping 18 every time.
Training #1 @ 1215p
16# hammer x10, best 140
This makes me feel much better about last weeks awful practice. Everything fell back into place and felt pretty good. Need to remember not to get lazy on the 3rd wind and to add more speed. Went from 129-130 up to 140 the very next throw after getting after the 3rd wind into the finish. Good practice.
Training#2 @ 530p
56# wob 5/10 @ 16ft
For once accuracy wasn't an issue. Just wasn't dropping enough to get a nice long pull and was either hitting the bar or just under it. Chalk it up to fatigue and lack of practice on wob. I need to make this a weekly venture. Next season I need to be guaranteed for 17 and tapping 18 every time.
Monday, October 21, 2013
10/18/13 - offseason w3d4 press & wfd
Training#1 @ 1230p
49# wfd x10-12, best 49, avg 47
25# wfd x3, best 85, avg 85
Nothing special. Just getting the reps in. Feeling run down. Deload from lifting next week.
Training#2 @ 9p
Incline bench 135x12x2, 185x10x2, 225x10x2
Skull crushers 95x10x2
Band assist pull-ups 2x10
Band push downs 2x20
No flat pressing. Hurts the shoulder too much. Incline felt good. Going to do this for the next few weeks before putting any real weight on the bar.
Thursday, October 17, 2013
10/17/13 - offseason w3d3 squat
Training @ 430a
Squat up to 405x3, add belt/wraps 440x6 (75%), 455x1, 495x1, 545x1, 425x8
12" step ups 225x8x3
So I bailed after the 6th rep with 440. Squats have been miserable on this program and I was thinking I estimated my squat too high. So I said screw it and tested. 545 went up without too much trouble. 565 is def in the tank but unsure about 585 at this time. Fresh, more than likely, but right now, doubtful. I haven't decided yet if I'm going to make my training max 545 or 565 but there's no way I was going to make the reps at a higher %. I didn't account for fatigue and recovery issues as I'm throwing as well as lifting. I thinking about adjusting my training max #s down 5% to account for that. I feel 10% is too much. This offseason is an experimentation and I want to get the biggest gains I can.
Squat up to 405x3, add belt/wraps 440x6 (75%), 455x1, 495x1, 545x1, 425x8
12" step ups 225x8x3
So I bailed after the 6th rep with 440. Squats have been miserable on this program and I was thinking I estimated my squat too high. So I said screw it and tested. 545 went up without too much trouble. 565 is def in the tank but unsure about 585 at this time. Fresh, more than likely, but right now, doubtful. I haven't decided yet if I'm going to make my training max 545 or 565 but there's no way I was going to make the reps at a higher %. I didn't account for fatigue and recovery issues as I'm throwing as well as lifting. I thinking about adjusting my training max #s down 5% to account for that. I feel 10% is too much. This offseason is an experimentation and I want to get the biggest gains I can.
10/16/13 - stones
Training @ 1130a
15.5# stone
*standing non reverse x8-10, best 46, avg 43
*full spin non reverse x6-8, best 52, avg 48ish
Working non reverses, trying to stick that left and keep it there. Stands felt like ass, just no pop. Positions felt good though. Fulls felt pretty good. Getting better at breaking the throw down into parts: entry, sprint, power position, finish. Getting more confident. Mental cues are fast left for the sprint, push the right knee, open the left arm, hold the right shoulder back, pull the left arm and fire the right. Lots of cues. Haha.
Tuesday, October 15, 2013
10/15/13 - offseason w3d2 ohp
Training#1 @ 430a
Push press 275x8x2, 275x7 (75%)
Strict ohp 165x10x2, 165x9
Band pushdowns 3x20
Band pull aparts 2x20
Lots of stretching of the shoulder. OHP doesn't bother my shoulder hardly at all. At least I can do some type of pressing without any issues.
Push press 275x8x2, 275x7 (75%)
Strict ohp 165x10x2, 165x9
Band pushdowns 3x20
Band pull aparts 2x20
Lots of stretching of the shoulder. OHP doesn't bother my shoulder hardly at all. At least I can do some type of pressing without any issues.
Monday, October 14, 2013
10/14/13 - offseason w3d1 - pulls & hammer
skipped day 4 of last week. Shoulder really bugging me lately and benching aggravates the shit out of it. Talked to Langford, going to keep up the rehab and see if I can do some 3 boards to train around the injury. Oddyly enough, stone doesn't bother it and neither does overhead pressing.
Training#1 @ 430a
Deads 515x8x3 (75%)
Rdls 365x8x3
Done and done. Pulls feeling strong. Tech looking good as well, get it to my knees and pull back hard, shooting my hips. In a few weeks this program has me hitting 585x5s. I'm excited.
Training#2 @ 1230p
16# hammer x16-20, best 139
Tried some different stuff here to make it smoother and got into a really bad funk that I just barely got out of at the end. By the time I was finished I was so exhausted the best I could muster was a 129. I changed my entry height in an effort to make the winds smoother, this resulted in smacking the ground on the first wind every time so I quit doing this. Then I sped up the entry some which resulted in flat out missing the catch on the 2nd wind. Somewhere in the meantime I was allowing the hammer to still drop to much and was hitting the hammer on the ground before release. Very frustrating day, probably a result of throwing Saturday and heavy pulls this morning. Just overall feeling beat up. Deloading next week (but will still throw). Last couple throws I slowed the entry way down and really focused on getting long on my left side on that second wind the hitting it from there. Last throw positions felt awesome, it just didn't have any juice on it to go. Lesson for the day: when you're over 140 consistently, quit trying to change things and just work on getting faster. I'll throw hammer again on Sunday just to relax and get a good hammer practice in again. I hate the psychological result of a bad practice.
Training#1 @ 430a
Deads 515x8x3 (75%)
Rdls 365x8x3
Done and done. Pulls feeling strong. Tech looking good as well, get it to my knees and pull back hard, shooting my hips. In a few weeks this program has me hitting 585x5s. I'm excited.
Training#2 @ 1230p
16# hammer x16-20, best 139
Tried some different stuff here to make it smoother and got into a really bad funk that I just barely got out of at the end. By the time I was finished I was so exhausted the best I could muster was a 129. I changed my entry height in an effort to make the winds smoother, this resulted in smacking the ground on the first wind every time so I quit doing this. Then I sped up the entry some which resulted in flat out missing the catch on the 2nd wind. Somewhere in the meantime I was allowing the hammer to still drop to much and was hitting the hammer on the ground before release. Very frustrating day, probably a result of throwing Saturday and heavy pulls this morning. Just overall feeling beat up. Deloading next week (but will still throw). Last couple throws I slowed the entry way down and really focused on getting long on my left side on that second wind the hitting it from there. Last throw positions felt awesome, it just didn't have any juice on it to go. Lesson for the day: when you're over 140 consistently, quit trying to change things and just work on getting faster. I'll throw hammer again on Sunday just to relax and get a good hammer practice in again. I hate the psychological result of a bad practice.
10/12/13 - stone/wfd/hammer
Training @ 830a
21# braemar x8-10, best 41
15.5# open x8-10, best 54
56# wfd x8-10, best 44
28# wfd x4-6, best 87
25# wfd x1 @ 94
16# hammer x8-10, best 142
Trained with Adam, Heather, Gretchen, Jake Nicol and a new girl Rebecca. Had a fun time. Stone still under construction. Talking with Jake an am going to work on non-reverse throws and not stepping over. Trying to stay on my left the entire time. Took a lot of full spin non-reverses. Finishing early still, not getting right knee all the way forward to really push the hip. Also lazy with the left arm, need to be more aggressive here to get the torso moving.
Wfd felt ok. Went with a hook grip until I tore open my thumb on the ring handle of the 56. Best with the hook was about 43. Added the strap and hit a couple at 44. 28 felt good so long as I wasn't rushing out of the back. Need to dial it back and work on timing. 25 wfd felt awesome.
Hammers felt really good. Lots of throws in the 138-139s. Got to remember to really reach off my left side and start accellerating early.
Great time training with everyone and seeing some peeps I haven't seen in a while.
21# braemar x8-10, best 41
15.5# open x8-10, best 54
56# wfd x8-10, best 44
28# wfd x4-6, best 87
25# wfd x1 @ 94
16# hammer x8-10, best 142
Trained with Adam, Heather, Gretchen, Jake Nicol and a new girl Rebecca. Had a fun time. Stone still under construction. Talking with Jake an am going to work on non-reverse throws and not stepping over. Trying to stay on my left the entire time. Took a lot of full spin non-reverses. Finishing early still, not getting right knee all the way forward to really push the hip. Also lazy with the left arm, need to be more aggressive here to get the torso moving.
Wfd felt ok. Went with a hook grip until I tore open my thumb on the ring handle of the 56. Best with the hook was about 43. Added the strap and hit a couple at 44. 28 felt good so long as I wasn't rushing out of the back. Need to dial it back and work on timing. 25 wfd felt awesome.
Hammers felt really good. Lots of throws in the 138-139s. Got to remember to really reach off my left side and start accellerating early.
Great time training with everyone and seeing some peeps I haven't seen in a while.
10/10/13 - offseason w2d3 squat
Training @ 430a
Squat 410x10x3
12" step ups 185x10, 225x10
Band assisted pullups 3x10
Tried going no wraps on the squats and popped out 5 but had no power, knees felt wobbly and achy. Just felt awful. Racked the weight, wrapped my knees and banged out the other 5. Then hit the second two sets 10 straight. Legs were destroyed after the step ups.
Squat 410x10x3
12" step ups 185x10, 225x10
Band assisted pullups 3x10
Tried going no wraps on the squats and popped out 5 but had no power, knees felt wobbly and achy. Just felt awful. Racked the weight, wrapped my knees and banged out the other 5. Then hit the second two sets 10 straight. Legs were destroyed after the step ups.
Tuesday, October 8, 2013
10/8/13 - offseason w2d2 ohp & stone + caber
Training#1 @ 430a
Push press 250x10x3 (70%)
Strict ohp 155x10x3
Band pull aparts 2x20
Band face pulls 2x20
Band pushdowns 2x20
Much smoother than last weeks 12s. Felt pretty good. Shoulders exhausted by the last couple reps of the last set of strict ohp. Side note, my injured shoulder felt pretty good. No complaints at all. Still rehabbing a couple times a day as well as heat and ibuprofen. Might have to lay off the dips for a couple weeks, we'll see how they feel on friday. Last week they hurt pretty bad and shoulder was achy all weekend as a result.
Training#2 @ 1230p
Push press 250x10x3 (70%)
Strict ohp 155x10x3
Band pull aparts 2x20
Band face pulls 2x20
Band pushdowns 2x20
Much smoother than last weeks 12s. Felt pretty good. Shoulders exhausted by the last couple reps of the last set of strict ohp. Side note, my injured shoulder felt pretty good. No complaints at all. Still rehabbing a couple times a day as well as heat and ibuprofen. Might have to lay off the dips for a couple weeks, we'll see how they feel on friday. Last week they hurt pretty bad and shoulder was achy all weekend as a result.
Training#2 @ 1230p
15.5# stone
*stand no reverse x6, best 46
*stand reverse x6-8, best 48
*full spin x8-10, best 53
Really working on pushing with the right side on all throws. Trying to keep left leg down as long as possible. On full spin, working on getting the left down as fast as possible then immediatly pushing with my right side. Making some progress here.
Training#3 @ 545p
20' x 100# caber x9/12 turns
Feeling confident with caber. Lower carry, faster run and longer pull. Finally not hating this event so much. Lol.
10/7/13 - offseason w2d1 pulls & hammer
Training#1 @ 430a
Deads 485x10x3 (70%)
Rdls 315x10x2
Hammerstrength preacher curls 45x20x2
Much better than last week. Really emphasized pulling back once it got to my knees which took a lot of pressure off my low back. Win.
Training#2 @ 1230p
16# hammer x9, best of 146
9 total throws, not a single one under 130 and the last two over 144. Initially focus was a very relaxed #2 and a very long finish. Dropped a bunch of 135s and 138s. Then focused on speeding up #2: leaning/stretching way over on my left side to start the push as early as possible. From there hips take over and just worry about staying in front of the hammer to keep adding speed throughout. Hammer starting to get really fun now. Got the 144 on tape but phone turned off just before the 146 and didn't get it. Tucson coming up in a couple weeks, looking for a new PR.
Deads 485x10x3 (70%)
Rdls 315x10x2
Hammerstrength preacher curls 45x20x2
Much better than last week. Really emphasized pulling back once it got to my knees which took a lot of pressure off my low back. Win.
Training#2 @ 1230p
16# hammer x9, best of 146
9 total throws, not a single one under 130 and the last two over 144. Initially focus was a very relaxed #2 and a very long finish. Dropped a bunch of 135s and 138s. Then focused on speeding up #2: leaning/stretching way over on my left side to start the push as early as possible. From there hips take over and just worry about staying in front of the hammer to keep adding speed throughout. Hammer starting to get really fun now. Got the 144 on tape but phone turned off just before the 146 and didn't get it. Tucson coming up in a couple weeks, looking for a new PR.
10/6/13 - stone/caber/wob
Training# 615a
23.5# stone
*no reverse x3
*reverse x5-6
15.5# stone full spin x10-12
Unk distances of these as didn't bring a tape measure. Ostone felt great today. Finally getting to the point where the throw is slowing down in my head so I can actually think about different things. Able to start applying the entry and sprint out of the back as a rolling start to the power position. Landing a bit winder and staying back better. Still jumping off the left but at least there's progress.
20' x 100# caber x10
4 misses then 6 turns in a row. Changed my carry so it was a bit lower than usual, down closer to my waist. This gave me better control as well as a much longer pull. Trying to drop lower before the pull but still not as low as I'd like. Talking with Langford, going to try looking at the ground as I run. This should get my hips farther away from the stick so that when I'm ready to drop and pull, I've got a longer pull and a bigger pop. Caber starting to come around and making progress.
56# wob
5/9 @ 16ft. Took a few tosses to get my groove on. Trying to get after it too early and leaving them out front. Need to remember to relax, let it climb behind me, then drop and pull the handle off the weight. Whenever I try to actively push the weight behind me, I end up gunning it too fast. Just relax, let the weight pull back, drop with it and pull. Going to play with my cast on this as well to judge timing. Polishing details.
caber vid:
23.5# stone
*no reverse x3
*reverse x5-6
15.5# stone full spin x10-12
Unk distances of these as didn't bring a tape measure. Ostone felt great today. Finally getting to the point where the throw is slowing down in my head so I can actually think about different things. Able to start applying the entry and sprint out of the back as a rolling start to the power position. Landing a bit winder and staying back better. Still jumping off the left but at least there's progress.
20' x 100# caber x10
4 misses then 6 turns in a row. Changed my carry so it was a bit lower than usual, down closer to my waist. This gave me better control as well as a much longer pull. Trying to drop lower before the pull but still not as low as I'd like. Talking with Langford, going to try looking at the ground as I run. This should get my hips farther away from the stick so that when I'm ready to drop and pull, I've got a longer pull and a bigger pop. Caber starting to come around and making progress.
56# wob
5/9 @ 16ft. Took a few tosses to get my groove on. Trying to get after it too early and leaving them out front. Need to remember to relax, let it climb behind me, then drop and pull the handle off the weight. Whenever I try to actively push the weight behind me, I end up gunning it too fast. Just relax, let the weight pull back, drop with it and pull. Going to play with my cast on this as well to judge timing. Polishing details.
caber vid:
Friday, October 4, 2013
10/4/13 - offseason w1d4 pressing
Training @ 430a
Close grip bench 240x12x2, 240x9
Incline bench 135x10x3
Dips x8, x6
Push downs 2x20, 1x10
Bb rows 225x10x3
Shoulder pinching some on the pressing but not too bad. Dips were rough. Had to call it as I don't want to make the shoulder worse. Not a sharp pain, just pretty achy. Been doing a lot of rehab work and heat and it's feeling a little better. Going to take longer to heal since I'm training through it, just have to be watchful it doesn't start getting worse. Push downs got my triceps on fiya and rows felt good. Legs feel like ass today. Great first week of offseason training.
Thursday, October 3, 2013
10/3/13 - offseason w1d3 squat
Training @ 430a
Squat (belt only) 385x9, 385x12x2 (65%)
12" box step ups 225x5, 135x10, 185x10
Band assist pull-ups 3x10
Shoulder still iffy here so went with band assisted pull-ups to get the reps in. 385 on squats is what the program called for. Miserable. First set got 9. Then 12 second and third set. First set just didn't have the metal edge on the set. Second I killed it and almost dropped after racking. Third set I racked it at 10 reps, waited 30 seconds, then unracked and pounded the last two. Lots of lactic acid, legs were damn near numb. Crazy sets. The worst of the 12s are over. 10s next week. Sweet.
Wednesday, October 2, 2013
10/1/13 - offseason w1d2 ohp & stones
Training#1 @ 415a
Push press 235x12x3 (65%)
Strict ohp 135x10x3
Band face pulls 3x20
Band pull aparts 3x20
Band push downs 3x20
Shoulder felt better than expected. Was gassed from the 235 but it wasn't awful. Took it easy on the strict presses to avoid too much pressure on the shoulder. Looking forward to getting this week of 12s over.
Training#2 @ 1245p
15.5# stone
*standing non-reverse x8-10
*standing w/reverse x3, best at 47
*spin x6, best at 53'8, avg 51
Really working on pushing with my right hip. Before I was just pushing my knee in and building up rotational torque. Now I'm working on pushing my right knee in and actually driving my hip into the sector. Feeling beat up from last couple days of weights so standing tosses just weren't going anywhere. Spin felt good. Keeping weight on my left out of the back and focusing on a fast left leg in the transition. Trying to remember to look at 9:00 as my left is coming down so I can separate more but still opening up too early and not separating enough. Need to remember to look at 9:00 and open my left side but keep my right shoulder back. Also a big change was to feel that right leg push here vs just rotating around and exploding off of it. Trying to be more deliberate about pushing my right knee in and applying linear force to transfer to the stone. Still jumping off my left on the finish. Ugh.
Push press 235x12x3 (65%)
Strict ohp 135x10x3
Band face pulls 3x20
Band pull aparts 3x20
Band push downs 3x20
Shoulder felt better than expected. Was gassed from the 235 but it wasn't awful. Took it easy on the strict presses to avoid too much pressure on the shoulder. Looking forward to getting this week of 12s over.
Training#2 @ 1245p
15.5# stone
*standing non-reverse x8-10
*standing w/reverse x3, best at 47
*spin x6, best at 53'8, avg 51
Really working on pushing with my right hip. Before I was just pushing my knee in and building up rotational torque. Now I'm working on pushing my right knee in and actually driving my hip into the sector. Feeling beat up from last couple days of weights so standing tosses just weren't going anywhere. Spin felt good. Keeping weight on my left out of the back and focusing on a fast left leg in the transition. Trying to remember to look at 9:00 as my left is coming down so I can separate more but still opening up too early and not separating enough. Need to remember to look at 9:00 and open my left side but keep my right shoulder back. Also a big change was to feel that right leg push here vs just rotating around and exploding off of it. Trying to be more deliberate about pushing my right knee in and applying linear force to transfer to the stone. Still jumping off my left on the finish. Ugh.
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