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