2/18/14 - push press & wfd

#1 @ 515a

Push press to 275x3, 295x1x5 all beltless

Strict press 225x3x5

Pull-ups 3x5


#2 @ 12p

56# wfd one turns & full, best 42

28# wfd, couple at 84

 

Working on a longer push on the sprint to get the weights moving faster. Not really going 100%, just working the longer push and timing. Really able to get the hwd moving but the hwd is movnig slow enough I can get back in front of it fast enough to hit the finish. When I do this with the lwd its moving so fast through the sprint I can't get back in front it it fast enough for the finish. If I can figure out this timing better I foresee even bigger lwd #s this season.

2/17/14 - speed squat/pull & hammer

#1 @ 440a

18" box speed squat 225x2x2, 275x2x2, 315x2x5
Speed pulls 315x1x4, 365x1x2, 405x1x4
RDLs 315x5, 335x3, 365x3

Once I got warmed up this was a great workout. Unfortunately that didn't happen until my 3rd set of pulls. Haha.

#2 @ 12p

16# hammer x lots

 

Re-worked my entry to more of a right side chop, this really smoothed out my winds. Also pushed my shoulders out trying to get the hammer ball as far away from me as possible. This let me get longer on my left side too. Still not able to put a lot of sass on it. Need to drill slow to fast again. Semi-productive hammer sesh. Looking forward to next weeks deload.

2/16/14 - bench

#1 @ 7p

Flat bb bench to 275x5, 295x5, 315x5, add slingshot 315x5, 335x5, 355x5, remove slingshot 255x5x3

Done and done. Sup bro.

2/15/14 - Saturday practice

Date night with the Mrs tonight and we have plans tomorrow so changed weekend practce to Sat instead of Sun.

#1 @ 645a

15.5# stone x stand & spin
56# & 28# wfd
16# hammer

A bit more tired than I thought I would be. Numbers were about on par with the usual. Hammer feeling weird lately. Last few practices have been frustrating. Need to take a look back and see what's going on.

2/13/14 - squat + stone/wob

#1 @ 5a

Front squat/squat warmup to 405x1 each
Front squat 425x1x4, 425x3
Squat 455x2x3
GMs 225x5x4

#2 @ 12p

 

15.5# stone

*stand non reverse x4

*stand w/reverse x3, best 47

*south african x6-8

*full spin x18ish, best high 54s...

 

that 55 is just FFFFFing with me, ugh. Also I feel like the south african is useless. A middle drill to focus on turning the right foot really helps, but the sprint on a south african vs the sprint on a full spin feels much different to me. Going to drop the south africans. Feeling my right foot turning and the ground under it. Able to finally be patient and turn my right into my left for a hard block. Another positive stone session.

 

 

 

#3 @ 545p

 

56# wob @ 16'4 x6/10

 

Made a change in my tech a little. Shifted my weight forward some so that the low point on the pendulum on its way behind me was at or just a little behind my toes. Relaxed and made sure the weight came back up on its pendulum behind me then as soon as it dropped I pulled like hell. Shifting my weight forward was a game changer. I may have subconsciously been doing this last year but I can't remember. Pull felt much much stronger as well as much longer. WOB coming back just in time.

2/11/14 - strict press & wfd

#1 @ 430a

Strict press to 275x1, miss @ 285, 225x5x3, 235x3
Speed bench 135x3x5, 155x3x3
Pullups 3x5
Band pushdowns 3x20

275 felt pretty good. Def fatigued as last week it would've flown up. Not a bad little sesh though.


#2 @ 1230p

56# wfd
*1 turn x6
*full x7-8

28# wfd x7-8

Distances sub par here but positions felt money. Really feeling that push around and forward on the sprint and carrying that over into the finish. Need to work on getting the finish faster than the sprint but overall it's feeling good.

2/10/14 - speed pull/squat & hammer

#1 @ 430a

Speed pulls 315x1x5, 365x1x3
18" box speed squat 225x2, 275x2, 315x2x6
speed GMs 135x10x3

Didn't feel like jumping. Tired from long throw sesh yesterday.

#2 @ 12p

16# hammer x lots..

These went nowhere. Positions felt solid, focused on push from left to right with my left hand and push from right to left in front of me with my right hand. Everything felt good, just no sass behind any of it.

2/9/14 - Sunday practice

#1 @ 7a

15.5# stone stand x lots
15.5# stone spin x lots
56# wfd x lots
28# wfd x lots
16# hammer x super lots
20/100#caber x super lots

...4.5 hour practice. Exhausted.

2/6/14 - squat

#1 @ 515a

Squat 5s up to 405x5x3, 455x3x2

All sets of 405 felt awful. 455 felt great. Weird.

2/5/14 - stone & wob

#1 @ 1230p

15.5# stone
*stand non reverse x5
*stand w/reverse x5
*south african drill x8
*full spin x5

Improving. South african drills feel different than a full spin. On the fulls I can really drop low and get my right leg far away from the trig so I can sprint hard. On the south africans I'm missing that sprint and it feels like a completely different drill. Need to figure out how to get these so they feel the same. Focus here as usual is keeping my right foot turning and getting my chest super high on the finish. Last throw felt absolutely $ until it came off my fingers and hurt like shit. Need to remember to put my contacts in on days I throw stone. The glasses move all over the place distracting me from cues.

#2 @ 545p

56# wob @ 16' x FFFFFFFFFFFFFFFFFFFFFFFFFFFFing miserable. Time to do revisit last years log and see wtf I'm doing different.

2/4/14 - push press/speed bench & wfd

Training#1 @ 430a

Push press to 350x1 (PR)
Strict press 225x3, 245x3, 255x3, 265x2, 225x5
Speed bench 135x3x3, 155x3x3, 175x3x2

Done and done. Solid new PR at approx 15lbs less bodyweight than my previous PR. Finally feeling like I'm making progress. This resting stuff really does work. Now I need to stay focused and not destroy my CNS Thursday from heavy squatting. Rather I'm going to do 80-85% for a few sets of 5. This should still hit me pretty hard yet not destroy the rest of my training. Time to be smart.

Training#2 @ 1145a

56# wfd
*one turn x5
*full x10

28# wfd x6

2/1/13 - speed day + hammer & wob

Training#1 @ 515a

DE pulls 315x1x5, 365x1x3
DE 18" box squat 225x2, 275x2, 315x2x6
-superset seated to 30" box jumps 6x3
DE GMs 135x10, 185x8x2

Felt good to get back in there. Felt fast and pretty well rested. Hammers at lunch, need to make sure I get to bed at a decent time tonight for overhead work tomorrow.


Training#2 @ 1145a

16# hammer x2x8, best 138, avg 134

Need to work on speed. Not catching the hammer and accellerating fast enough. Still though, positions felt good and everything is on point.


Training#3 @ 530p

16' wob x 3/13

Very frustrating. Realizing I'm not dropping hips enough. Reached back a bit more as the weight was behind me, forcing me to drop hips. This made the pull much smoother and ended up going 3/3 at the end.

1/31/13 - stone

Training @ 1130a

15.5# stone
*stand non reverse x3-4, best 45
*stand w/ reverse x3-4, best 48, avg 47

Talked to Kahanic for a while the other night and he gave me a pointer on driving my chest up. Everyone has always told me "slap the giant, elbow the midget". I started trying to "elbow the giant" then pull like hell. This got my chest way higher and release point was great. Wasn't drifing forward past my block. Felt good to get behind a stone for once in the last 2 months.

*south african drill x5-6, best 53
*full spin x3, best 54'8

Training pro on the full spin. These felt surprisingly well. Tried to get more linear on the drive/sprint phase by driving my chest and shoulders straight forward and keeping square to the trig for as long as possible. As soon as my right landed I tried to start turning it while whipping my left around and down. After a handful of drills I decided to give the fulls a shot and they felt surprisingly good. Maybe a breakthrough after a couple months of stone being in the slump, despite a lot of drilling and hard work. More work to be done, 3 more training weeks till the arnold. I need to get this 55+ for the Arnold if I want to stand a chance at the overall.

1/29/14 - wfd

Been feeling pretty beat up lately so decided to take a deload from lifting and just throw a couple times this week. Also been trying to get some extra sleep.

Training @ 1130a

56# wfd
*one turn x6, best 38
*full x8, best 45, avg 43

28# wfd x7, best 85, avg 83

Some timing issues with the 28. Going to move back to the 56 and 28 leading up to the Arnold. I thought about dropping the 56 all together since we'reonly throwing the 28 at the Arnold, however, I feel like taking that time off with the heavy would not be beneficial as a whole. The heavy realy dials my tech in and the light is all about speed and timing for me.

1/26/13 - Sunday throws

Training @ 715a

miserable throw sesh, thats about all I can remember, certainly not worth documenting

1/23/14 - pulls & wfd

Training#1 @ 5a

Pulls to 545x1x2, 585x1x4, 495x6

RDLs 315x7, 315x10

I like it. 

Training#2 

throws of some sort, I can't remember

1/22/14 - ohp & hammer

Training#1 @ 430a

Strict ohp to 275x1

Strict ohp 235x5x3

Speed bench 135x2x2, 155x2x2, 175x2x2, 195x2x2

Pull-ups 3x5

Push downs 3x20

Awesome stomach flu yesterday threw off the schedule. Wanted to double or triple the 275. Oh well. A single isn't too bad I suppose. 

Training#2 @ 12p

16hammer x4

22/16/16hammer x4 rounds, 109/134/140 on last round

Getting back in the swing of things. Felt good to get loose as move the hammer. Need to work with the heavy more so that I'm able to get the 22 to top speed in 3 winds.  Everything felt slow. Not a bad practice.

1/20/14 - speed pull/squat

Training @ 445a

 

Speed pulls 315x1x6, 405x1x2

18" de box squat 225x2x2, 275x2x2, 315x2x2

dynamic good mornings 135x5x3

 

Felt like shit this morning. Had some Breyers Reese Cup Ice cream last night that did not sit well. After the first couple work sets of pulls I went to the bathroom and threw up. Felt much better afterwards but still queesy so I kept it lighter and while I was still trying to move the bar fast, it certainly wasn't 100% effort. Work got done, that's what matters. Groin feeling better but won't throw stone until the end of the week. Overhead work and hammers tomorrow.

1/19/14 - bench

Training @ 530a

Bench 225x8, 275x8, 315x5, 245x5x5
Face pulls / pull aparts 2x20

Short and sweet, about a hour with lengthy breaks in between benching. Goal was 315x3 so 5 was a pleasant surprise and felt like there was a bit more as well. Took most of this week off throwing. Back to the grind next week then going to deload from lifting before the last 5ish weeks before the Arnold.

1/16/14 - fsquat

Training @ 430a

Front squat to 315x1x3
Gms 135x10x3, 225x10x2
BB rows 225x10, 275x8, 325x6, 225x12

Done and done. Wanted to hit some heavy front squat singles but groin is still giving me some trouble from Monday so I played it safe and didn't push too hard.

Today was my youngest boy's first bday. We had lots of fun, went to the childrens museum, home depot for some man time, wrestled and generally had lots of fun. Finished this wooden airplane swing I've been working on for his birthday present. Unfortunately I finished it after he went to bed so he won't get to play on it until tomorrow. When I get home from work I'll attach the rope to the swingset and the plane and hope he has lots of fun.

1/14/14 - bn jerk/speed bench

Training#1 @ 430a

BN power jerk to 295x1x2

Strict ohp 225x5x3

Speed bench 135x3x3, 155x3x3, 175x3x2

Pullups 5x3 & Band pushdowns 3x20

 

Jerks are still a bit foreign to me so I'm taking my time. Next sesh will work with 315 and slowly move up. I'd like to get in the high 3s by later this year. Strict ohp felt miserable but still hit my reps so that's good. Shoulder acting up this morning, meh. Decided to skip hammer and wob.  

1/13/14 - speed pulls/squats & stone

Training#1 @ 440a

de pulls 315x1x3, 365x1x5
18" de box squat 315x2x8
12" box step ups 225x6, 275x6x2
RDLs 315x6, 365x6x2

I like it.


Training#2 @ 1130a

18 & 16# shot for a lot of shithole reps

1/12/14 - stone/wfd/hammer

Training @ 730a

18# shot
*stand non reverse x4-5
*stand w/reverse x4-5, best 42
*south african non reverse x2-3
*south african w/reverse x2-3, best 48
*full spin x5-6, best 48

Need to be mindful and break the full into segments: entry, sprint, power position. Towards the end I was trying to reach for something behind the throwing box with my left arm in an attempt to slow down my upper body to allow my right to keep turning. It was working but still firing too early. Not a great session but not a poor one. I can visualize what I want to do in my head, but making it happen is proving difficult


49# wfd x8-10, best 47

A far cry from my 53ft PR but they all felt good, had decent speed and positions felt solid.


16# hammer x5, best 137

Been trying to manhandle this one too much the last few practices. Not relaxing and staying tight was really killing my distances. Loosened my grip on the handle and focused more on using the hips to push the ball and everything felt so much smoother, including my shoulder.


Bit of frustration here. I took Thursday off of squats in an attempt to rest up and feel less overtrained, however, I still feel run down and shitty. This annoys me as not even 2 weeks ago I took a full week and a half off to get over a cold. Did this really do nothing for me physically to take the time off? Arnold coming up quick, no time to rest right now, however, going to take a good amount of time off that last week to week & a half before the Arnold to make sure I'm fully recovered.

1/8/14 - stone/wob

Training#1 @ 12p

18# shot stands, south african & fulls..

meh


Training#2 @ 530p

56# wob @ 16ft, made 2/15 attempts.. need to grease that groove and knock the dust off, leaving them all out front. Need to get timing back, pulling too early.

1/7/14 - ohp/bench & stone/wfd

Training#1 @ 440a

Push press to 315x2, 330x1
Strict ohp 225x3x2, 245x1, 255x1
Bench to 315x2, 315x1x2
Pullups 5x3
DB side raises & pushdowns

Increased calories significantly yesterday. Feeling better this morning, still sitting at 275lbs which is up a few from yesterday. Going to stick with the increased calories for one more day then drop down until Friday's scheduled cheat day. Energy much better this morning but still not 100%. I may make Tuesday a partial refeed day as well to prevent this from happening in the future. Can't complain too much as 330 is only 15lbs off my max on pushp ress and strict press went well. Bench is way down but I attribute that to shoulder injury preventing me from benching for so long. Moving forward.


Training#2 @ 1140a

49# wfd
*one turn x6
*full x8, best at 51, avg 49

25# wfd x1 @ 90ft w/low effort

Wfd feeling good. Really nailing driving straight and eliminating left drift. Lots of linear drive. Good practice.


18# shot
*stand non reverse x3-4
*stand w/reverse x3
*south african non reverse 2-3
*south african reverse x2
*full spin x3

1/6/14 - pull/fsquat & hammer

Training #1 @ 440a

Deads to 545x2x3
RDL 315x5x3
Fsquat to 405x3
22" box squat 405x5x3
12" step up 225x6x2

Done with the 7x7, 6x6, etc program. I just don't enjoy a predetermined plan. Down about 7lbs of bodyweight from trying to clean up the diet and inadvertantly eating too little. Will do a mini-refeed today since I won't have a cheat until Friday. With the weight loss and consequent loss of energy, strength felt way down. This is why I'm not a fan of the pre-programmed stuff. I end up pushing too hard and not listening to my body. Worked up to a few doubles at 545 which were hellishly slow but doable. Front squat felt pretty good but the 405 was heavy. Hammers at lunch, time to eat some calories befor then.

Training#2 @ 1230p

16# hammer x 10-12, best 133

Meh, energy still minimal. Warmups felt pretty good, took a couple extra winds to get my shoulder feeling good. Whenever I got after it I couldn't keep my timing/missing positions to really drop one out there. Slowed things down towards the end and just hit a couple with good positions. Calories going up today and tomorrow to refill glycogen levels and get back to a performance level. Stone tomorrow.

1/5/14 - Sunday throws

Training @ 730a

18# shot
*stand non reverse x4-5
*stand reverse x4-5
*south african drill non reverse x2-3
*south african drill reverse x2-3

49# wfd
*one turn x4-5
*full x10-12

25# wfd x8-10

Can't remember distances. Nothing special. First throw sesh back in about 2 weeks. Felt good to get moving again. No real focus here other than just hitting positions. Hammer tomorrow, going to start adding WOB in on a weekly basis.

1/2/14 - squat (7x7)

Contracted a nasty cold on Christmas eve and have been working through it since. Finally started to feel a little better on Tuesday so I waited until today to pick up where I left off: 7x7 squats. On the ballot was 7x7 squat, BN power jerks and box jumps. Nothing too killer for the first workout back, still recovering from the cold......I quickly found out my body had other plans.

 

Training @ 1230p

Squat to 370x7x5 (75%)

 

Called it at 5 sets. Including warm-ups this took me about 60 minutes. Was on the home stretch with only 2 sets left and I was shutting down. Legs were wobbly and numb, was getting nauseous and lightheaded. The weight itself, rep by rep wasn't too bad but on that last set every rep made me feel worse an worse.

 

Screaming vagina? Meh, whatevs. I'll chalk it up to coming off of a bad cold, poor nutrition from the last week and first sesh back. 6x6 next week. Now I need to figure out how to stay focused on my work the rest of the day while my head is buzzing.