3/21/11 - deads

training

hang snatches - 155x3, 175x3, 185x3, 195x3, 205x1 (PR), 215x1 (PR), 225x2 (PR), 225x1
plyo jumps - +50x5 x3sets
hang cleans - 255x5, 270x5, 285x6
deadlifts - 455x5, 485x5, 515x3+2(rest/pause)

http://www.youtube.com/watch?v=_GALoB_a_eU

macros = 60f / 265c / 273p = 2754, ~125g carbs pre-WO

all things considered, this was a great workout. several PRs on the hang snatch, mostly due to me not doing them in a very long time as I previously had been working hip snatches for the most part. Felt good to get explosive and nail my previous PR from the floor in the hang position for a double. Definately sapped energy for the rest of the workout. Cleans were easy until I got to the last 3 reps with 285, just didn't want to get up there. Deads weren't bad but I can def tell I don't have the same kind of muscular endurance I used to, by the time I got to that 4th rep I was crushed.. I guess that serves me right for training singles doubles and triples for so long, but again, all things considered this was an awesome workout. Weighing in tomorrow, should be under 290 for the first time in about a year.

3/19/11 - throws

lunchtime training throws

• 23.5# braemar - 25-30 throws, 85-90% hitting around 31-33' with a couple @ 35'
• 16# shot, south african - 35-40 throws, 75-80%, hitting high 30s/low 40s
• 26# WFD - 10 standing, 10 single spin, ~15 double spin, 85-90% hitting mid 60s, put some juice on the last few throws and hit low 70s each time

braemar- focused on driving forward onto double post while keeping square to the back of the trig as long as possible

south african shot- focused on the active left arm while spinning, getting really wound up driving the knee inwards once in the power position, not focusing on getting down at all yet, felt good.

WFD- broke part of my 5lb plate off the WFD on my first standing throw so it dropped down to about 26lbs. standing and single spins focused on driving the weight out past the trig as well as a good lift. same with double spin. after reviewing phx tape, I need to start my spin earlier as my high point is initially off my left shoulder. I think this may be causing me to use energy (that could be spent on drive) to correct the orbit and therefore lowering my numbers a bit. Will work on this


macros = 53f / 330c / 272p = 2905 cals, 75g carbs preWO and another 100g during, by the end of the 3rd hour I was definitely feeling fatigue despite the calories.

3/17/11 - squats

training

front squats (narrow stance ATG)- 225x5, 275x5, 315x3, 365x1, 385x1, 405x1, 315x5
pullups- BWx5 x5sets
RDL- 315x5, 365x5, 365x5, 315x8, 225x12

felt a tiny bit of adductor pain during warmups yesterday throwing so I decided to cut back squats out all together for a couple weeks and just focus on front squats, felt good.

macros = 69f / 237c / 288p = 2771, ~125g carbs pre-WO

3/16/11 - throws

lunchtime training throws

• 16# shotput glide - 20 throws @ ~80% hitting about 35' each time, best 43'
• 53# WFD
• 10 standing throws
• 7 or 8 single spins
• 11 double spins @ ~80%, hitting around 30-32' each time, best 36'+

evening training throws

• 23.5# braemar - 10-15 throws @ ~80% hitting 30-32', best 35'+
• 16# shotput south african - 10-15 throws @ 35-37' w/ minimal effort, best ~46'
• 30# WFD
• 10 standing throws
• 10 single spins
• 5 double spins, all slow and ugly, terrible 

double sessions today due to going to the in-laws for st patty's day dinner. happy with braemar, focus on driving forward a bit more and getting into that reverse C as well as pushing out over the trig

HWFD felt awesome, really getting a good pull both foward and upward, nailed that 36' throw after 20+ throws and was pretty happy with it..

glide felt terrible again, something just isn't clicking so I tried south african in the evening, everything felt more natural and with minimal effort was hitting decent #s, put a little power (~90%) behind a couple of the throws and hit a good starting distance. going to keep up with this for a bit and see if I can get some good #s out of it..

30# WFD blew ass, the standing and single spins were great but when it came time for the double spins I was slowing things down too much and throwing off my balance. I need to focus on keeping speed on the drive and just lessening how intense my release is when I'm trying to work on form.
macros = 59f / 264c / 280p = 2746 cals

3/15/11 - presses

am weight= 291.8lbs

training

incline press- 295x5, 315x3, 335x2, 315x4
standing strict overhead press- 205x5, 225x3, 245x2
cable low rows- 300x8, 345x6 x2sets
close grip press- 275x6, 275x5 x2sets

macros = 62f / 312c / 312p = 3118, ~150g carb pre-WO

 

meh, it was an alright workout, can't expect PRs every week, but I definitely need to get on a structured peridization type plan as far as weights/reps, I believe that would be more beneficial than just winging it every week. was feeling off today, mostly I assume due to the heavy rack pulls and max hang clean yesterday. I increased cals a bit the rest of the day to help with recovery..

3/14/11 - deads

training

clean grip hang snatches - 155x3, 165x3, 175x3, 185x3, 185x3
plyo jumps - +50x5 x5sets
hang cleans - 225x3, 275x3, 295x1, 315x1, 335x1 (PR)
rack pulls from knee level - 495x3, 585x3, 635x3, 675x3 (PR)

macros = 68f / 275c / 261p = 2802, ~125g carbs pre-WO

only good bar to snatch with (aka has knurling on the ends) was being used by some douche doing high box squats so I had to improvize and go with the clean grip. The felt good, definitely takes some explosiveness to get the weight all the way up there, a few of the reps were press-outs so I'll be working on that. definitely feeling more explosive on the plyo jumps and the hang cleans felt great today. I knew I was going to go for that 335 again so I didn't go all out on the rest of my working sets. I got under the first attempt with 335 but couldn't hold onto it so I tried again and nailed it, felt realy good. Also nailed a sweet pr on rack pulls. Haven't done heavy rack pulls I re-injured my hamstring early last year and this was a very nice reassurance that everything has healed up nicely. Could have gone a bit higher but I'm very happy with this, especially in the calorie deficit. 2 more weeks and I'll increase the calories to maitnenance level to stabilize my weight for about 3 weeks, then dropping back down afterwards.

3/12/11 - throws

training throws

• 23.5# braemar - 15-20 throws, best 35'5" (PR for this stone)
• 16# shotput glide - 10-15 throws, best 41'7"
• 53# WFD
• 7-9 standing throws, best 30' (PR)
• 7 single spins, best 33'5" (PR)
• 7-8 double spins, best 34'5"
• 30# WFD - 8-10 double spins, best 64'8"

happy with braemar, felt good. focused on driving forward into double post then getting the chest super high.

glide was all off, I was finally able to get good hip separation but that was by the last couple throws and I was hitting a wall with my arm. note to self- stay down, get that front foot under me, and get the hips around, then follow through to double post and release. need to remember to keep things slow for now.

53# WFD was good, standing and single spin throws really helped me learn to drive forward as well as upward for the release. Nailed a couple PRs in this so I'm satisfied. Started hooking on the single spins so by the time I got to the last couple double spins my thumb felt like it was going to fall off. That definitely limited how hard I could drive to the trig and pull. Need to get a glove so I can throw 50-70% without hooking and save my thumb for my 80%+ throws.

30# WFD was also good, just worked slow double spins focusing again on driving forward AND up on the pull/release, most of them were high 50s without much effort and pretty slow, put a little juice on the last 3 throws but was exhausted by then. 

Overall a good day. Spent 4 hours throwing as I was helping teach a friend of mine the throws. Looking forward to next week as the abs should be feeling ready for hammers again.

macros = 66f / 269c / 280p = 2815 cals, ~approx 150g carbs pre&during throws, could've used another 50g... then again, I was throwing for nearly 4 hours