15.5# stone
*standing no reverse x4
*standing full x4
*full spin x ~15
lots of footwork drills here before the full spin.. watched a lot of videos of Ryan Whiting and a few others, noticing how explosively they push their left knee out of the back to get the hips moving and hold their upper body back to really get that "pop". Got a vid of one of my final throws, somewhere around 48-49ft. Noticed I seem to be diving into the sprint, rather than leading with my foot. Also dropping my left arm which is making me hunch over. Def some things to work on.
no video, nothing impressive here. Focused on sitting back and reaching on the 1st wind.. Focused on pushing my hips left/right as quickly as possible trying to stay in front of the ball. Watched some vids of McKim's beastly heavy hammer and some of Vierras tosses. Noticed how much farther they reach back and catch the ball. Incredible really, especially since I hadn't noticed it already. Goign to really make this a point of focus in the next few hammer sessions.
deads felt ok, heavy but ok.. push presses felt great, 275 was stupid easy.. some sort of a mental block with 305.. oh well
pm training
15.5# stone
*no reverse x5
*full standing x5
*spin x8
having trouble pushing the hip through while holding upper body on standing tosses, but its coming together very slowly.. time to step up the stone practices
power snatches- 50kg x3x5
snatch pulls- 90x4x4
drop snatches- 20x3x2, 40x3x2
front squat- 110x4x2
36" box jump- bw x5x2
18" one leg box jump- bw x10x2
working technique here mostly, trying to get comfortable under the bar in a full OH squat.. snatch pulls helped with pulling in close to my body rather than bumping out. looking forward to making some improvements
squat- 135x8, 225x8, 315x5, 365x3, 405x3, 425x1, 465x1
GMs- 225x8, 225x12
24" one leg box squat- bw x10x3
ghr- bw x10x2
bench- 135x15, 225x10, 275x5, 315x3x3
dips- bw x10, +efs mini bad x10x2
meh, 465 felt like a freight train.. need to stay focused and not worry about the strength as throws are up and weight is down.. dropping calories back down next week for the last 4 week cycle/block, then approx 6 weeks of maintenance calories and peak training up until pleasanton games
pm training
56# wfd
*1 turns x16, cone at 35, all but 2 out past 35, best of 41 & 42 on the last 2 tosses
*full x ~6, cone at 37.5, 4 out past cone, best of 39
1 turn notes: don't allow the weight to drop on it's own out of the back. problem with this is it doesn't set the low point low enough. need to proactively drop down to speed the weight up out of the back, drive forward off the left at the same time and focus on sinking faster than the weight is falling, while loading the left again. lastly, don't pull with the upper body.. load the left and push the weight into the sector
cast notes: pivot the left foot as the weight is coming up on the right. keep the weight on your hip and turn your body with the weight, but keep your feet planted. when your body is facing 9:00 and your arm/weight is facing 12:00, replace your left with your right foot, very quickly. Stay upright and drip your hips hard, this puts you in the same position as the 1 turn drill.. from here, sprint, drop hips, load left and explode out into the sector. slowly putting the cast together with the hwd. shit's going to get real, very soon.
on a side note, I lost my VSAthletics 56wfd into the lake today. I was only planning on taking 2-3 more full throws. had just figured out the cast and had a couple good throws (not distance, just going for the feel). decided to get after it, nailed my cast, solid sprint, sunk my hips and got anxious, pulling early. blew out of my hand off to the right with absolutely no lift, just a line drive out to 1st base. because the VSAthletics weight has a swivel top, it has almost no drag to it... this 39-40ish ft line drive toss has so much inertia on it, it just keeps rolling. I ran after it but couldn't get it before it DROPPED INTO A FUCKING LAKE. a bit frustrating.. oh well. went back to work and called parks & rec, they said the lake is 30' deep of reclaimed water.. fml, I guess it's gone. Got a hold of Mike Landrich and he'll be hooking it up for me asap. Thanks boss!!
15.5# stone
*standing x 8-10, best of 45
*spin x 12-15, best of 50
working a few things here. for the standing tosses, working on driving my right knee and hip and staying on my left longer rather than blowing past it. trying to throw left to center and then also working on twisting my torso back a bit more. on the open, was working on pivoting my left foot and loading earlier. focused on holding my upper body and slowing it down. focused on sweeping my right foot and keeping it straight, rather than kicking into the front of the trig. instead of leading with my knee and pushing in hard, i kept my right straight and pivoted my foot which brought my left around much faster. need to focus on separating and staying on my left as long as possible, throwing left to center again. lots of work here, hitting 47-50 much easier than before.
16# hammer
*1 wind x3, best of 98
*2 wind x3, best of 108
*3 wind x5, best of 114
getting tired at this point, not getting as loose as I'd like. had a couple I got a hold of but missed the finish, need to focus on reaching back more on the first wind, trying to set that low point at about 3 (per mikeP), looking forward to the next few sessions.
56# wfd
*1 turn x8, best of 39'
*2 turn x15-18, best of 39'
28# wfd
one full throw, maybe 65ish?
had a great drive with the lwd but when i came around, my left foot got caught up on the nail I had the tape measure attached to and ended up rolling my ankle. Hurt pretty good but seems to be doing well now..it's not swollen so that's a good sign. Very unhappy with today's practice, just couldn't feel the drive to zero. In looking back, I don't feel I was sinking my hips very well. I was sinking with the weight, instead of sinking before the weight, therefore driving the weight down. Need more reps, as always.
on diet break right now, maintenance mode. hit a low of 266 last week and am hovering 269-271 right now. I'm hoping to stay about this weight for the next 2 1/2 weeks before dropping calories again. Will start hitting the weights again hard next monday.
15.5# stone
*standing x 15-20, best of 44'
*spin x 10-12, best of 48'
focused on starting my braemar somewhat separated. pushing the right knee in from the beginning, also focused on a huge left from the left leg and high/tall finish
16# hammer
*1 wind x4, best of 97'
*2 wind x5-6, best of 108'
*3 wind x2, broke hammer
22# hammer x5-6, best of 96' broke hammer
talked to mike pockoski who who advised on the very first wind, sit back as the weight is coming down. Tried this on my last couple reps with the heavy hammer. It accellerated the hammer on its way down and opened my hips up to huge movement. I felt them take over immediately and I just automatically started countering the ball. Need more reps.
hold upper longer on ostone, faster left leg
relax on hwfd, don't rush: turn-drive-explode, tighten first turn
more whip on hammer, relax, chop the right side, drive the knee
meh, decent sesh I suppose. Energy was low, still getting used to the whole morning workout thing. Switching back to my old training protocol as it was much more enjoyable and yielded great results last year when I was dieting. Will be working up to a heavy single, then droppign down to 85-90% for a copule sets of 3-5 before moving on.
pm training
16# hammer
*1 wind x6, best of 93'
*2 wind x7, best of 111'
*3 wind x5, best of 116'
lots more in the tank. Was working on driving my knee as the ball is moving left, then dropping my hips hard as the ball is coming around my right side. Started getting nice and loose and my spray tack kept giving on me. Lost the hammer 4 times and quit. Do not use the locktite spray tack, stick with 3M 77 spray if you're going that route
16# stone
*step over x8-10, best of 42
*full spin x8-10, best of 52
56# wfd x8-10, best of 44
28# wfd x8-10, best of 83
16# hammer
*1 wind x3, best of 98
*2 wind x4, best of 114
*3 wind x8-10, best of 117
lots of new things today. First with the stones, working a more active block, pulling in hard with that left arm. Hit a couple of them good and felt how it translates. On wfd, I finally felt the drive to zero. After the first turn I sink and push my hips hard, this accellerates the weight down to zero and gets an even bigger explosion for the sprint. Did the same thing on the finish. Was hitting 41+ with less effort and a huge toss at 44' to finish off hwd. Same thing with lwd, but much faster. Need lots more reps to make this consistent. Hammer felt good, getting a good explosion and pop. Learning how to drop my hips faster and "chop" the ball down to accellerate it off my right side. Big things to come soon.
On a side note, started throwing at 630am, finished at 930a. Breakfast before throws was 2 scoops whey, 2 bananas and I sipped a 32oz gatorade diluted into a gallon of water throughout the throws session. Also took 400mg caffeine. This was a great throws session so I wanted to make a note of the nutrition going into it.
