Training @ 715a
16# hammer
*winds x 5
*full x 35-40, best of 119
Spent some extra time on hammers today. Was originally just going to do a few then move onto braemar and wfd. Kind of bummed I didn't do that but I'm satisfied with todays hammer session. Original plan was to go 4 reps at 110, 4 reps at 120 then kill it. Well I went 4 at 110, then gassed it up and couldn't break 118. Positions fell apart and kept missing the finish very late which led into a 8-10 rep streak of terrible. Needless to say, I got frustrated and this kept me throwing hammers (instead of stepping away like I probably should have). I took a step back for a minute and thought about what was going on. I knew that everything was flat and I just wasn't getting a pop for the finish. I've also noticed that my big throws end up kind of flat even when I do hit the timing on the finish, there's just no pop/lift. So I slowed WAAAAY down. Just focused on relaxing, getting long and getting a higher angle on my orbit. It started coming together again but I was already pretty fatigued from this training week. Took about 15-20 throws very easily working on setting my orbit angle on my first wind. I found that if my orbit angle was good, my timing on the finish ended up being good. The flatter the orbit, the later I'd finish. Possibly because the higher angle let me stay off to my right more whereas the flatter orbit made me drift left? hmm, dunno for sure. Hit the gas on the last 4-5 throws and still couldn't get to 120, just nothing in the tank. Out of all the throws at least 25 of them were 110+. Solid ending for the week.
So it's now 5 hours later and it hurts to breathe. My mid section is incredibly sore and stiff. I'm pretty tired and beat up. Time to eat lots, sleep lots and only think about training. Hoping to throw wednesday and friday next week, but will play it by ear. Focus changes to stones after this deload. Thinking wednesday I'll throw braemar, wfd and hammer then stones and wfd on friday.
Merry Christmas everyone.
Friday, December 21, 2012
Thursday, December 20, 2012
12/20/12 - benchmark back squat & hammers
Benchmark week
Training#1 @ 430a
Back squat up to 545x1, miss 565
Ring dips 6 sets 4
Hang power cleans up to 225x3
545 back squat felt good, tough but good. I didn't know if 565 was in the tank or not but I went for it anyway. I got about 4" out of the hole and dumped it as I knew it wasn't going to go anywhere and didn't want to risk an injury trying to grind out a no brainer. 20# increase from last squat max is respectable, but not where I really wanted to be. I'll take it though, just push myself harder on the next block. Really excited to deload next week as I'm feeling pretty beat up. Dips felt solid, definitely need to get used to this. I've had some bicep/shoulder/pec issues this year and I think that is from the lack of stability excercises. Ring dips really hit some stabilizers that nothing else does so I've decided to do those instead of regular dips. I would hit a triple real fast, then on the 4th rep do a 5 count over 4 different positions during the descent, then hold the top position for 10 seconds before getting off the rings. Triceps and pecs are screaming, I like it. Power cleans felt good. Getting a better, smoother bump. Moved my hands out about 1.5" and am getting a good 2nd pull right at my pelvic bone. Focus next cycle will be power snatches and clean pulls on squat day.
Training#2 @ 715a
16# hammer
*winds x4
*full x24-28, best of 130'
41 degrees out this morning, makes it tough to loosen up. Couple that with the heavy squats and overall grueling week in the gym and I'm pretty stiff. For the first 6-8 I focused on getting the hammer out to 110ft as effortlessly as possible. Just hitting positions and so forth. Next 6 I focused on getting 120ft as easily as possible. Sped up the 3rd wind and was focusing on a good finish. Timing was off. These were going 115-125ish, but consistent here. The last 10-12 were full bore with focus on timing and a big finish. Took a few out at 118 and that was frustrating as the timing was WAY off on the finish (late). After getting back in my head I was hitting it right and was 125-128 for a lot of throws. Hit 130 on the last throw of the day. I wanted 130 earlier so I could take a couple more, but ran out of time and had to get to work. Winter solstice starts tomorrow (as well as the end of the world) so it'll start getting light out sooner. Wasn't able to throw yesterday once again because of the rain so was happy I got to throw today. Haven't touched a hammer since Last thursday and still went 130 today. Focus on hammer was to catch it very high on the 3rd wind, push the hammer off to my right as I'm sinking my hips, then drag the hammer through its low point turning into the finish to lift the hammer. Lots more reps needed, but it's coming together.
Training#1 @ 430a
Back squat up to 545x1, miss 565
Ring dips 6 sets 4
Hang power cleans up to 225x3
545 back squat felt good, tough but good. I didn't know if 565 was in the tank or not but I went for it anyway. I got about 4" out of the hole and dumped it as I knew it wasn't going to go anywhere and didn't want to risk an injury trying to grind out a no brainer. 20# increase from last squat max is respectable, but not where I really wanted to be. I'll take it though, just push myself harder on the next block. Really excited to deload next week as I'm feeling pretty beat up. Dips felt solid, definitely need to get used to this. I've had some bicep/shoulder/pec issues this year and I think that is from the lack of stability excercises. Ring dips really hit some stabilizers that nothing else does so I've decided to do those instead of regular dips. I would hit a triple real fast, then on the 4th rep do a 5 count over 4 different positions during the descent, then hold the top position for 10 seconds before getting off the rings. Triceps and pecs are screaming, I like it. Power cleans felt good. Getting a better, smoother bump. Moved my hands out about 1.5" and am getting a good 2nd pull right at my pelvic bone. Focus next cycle will be power snatches and clean pulls on squat day.
Training#2 @ 715a
16# hammer
*winds x4
*full x24-28, best of 130'
41 degrees out this morning, makes it tough to loosen up. Couple that with the heavy squats and overall grueling week in the gym and I'm pretty stiff. For the first 6-8 I focused on getting the hammer out to 110ft as effortlessly as possible. Just hitting positions and so forth. Next 6 I focused on getting 120ft as easily as possible. Sped up the 3rd wind and was focusing on a good finish. Timing was off. These were going 115-125ish, but consistent here. The last 10-12 were full bore with focus on timing and a big finish. Took a few out at 118 and that was frustrating as the timing was WAY off on the finish (late). After getting back in my head I was hitting it right and was 125-128 for a lot of throws. Hit 130 on the last throw of the day. I wanted 130 earlier so I could take a couple more, but ran out of time and had to get to work. Winter solstice starts tomorrow (as well as the end of the world) so it'll start getting light out sooner. Wasn't able to throw yesterday once again because of the rain so was happy I got to throw today. Haven't touched a hammer since Last thursday and still went 130 today. Focus on hammer was to catch it very high on the 3rd wind, push the hammer off to my right as I'm sinking my hips, then drag the hammer through its low point turning into the finish to lift the hammer. Lots more reps needed, but it's coming together.
Tuesday, December 18, 2012
12/18/12 - benchmark ppress/deads
Benchmark Week
Training @ 430a
Push press up to 315x1, miss at 335
Deads up to 605x1 on 3rd attempt, 585x1, 495x1
Shitty session. Made a 10lb increase from push press from last benchmark, but was really looking for that 335. Next time. Deads were miserable. 545 flew off the floor then I missed my first two attempts at 605. I realized that I'm way out front and my positions are off. Pulled the bar in closer and nailed it on the 3rd attempt. I've realized that the touch-and-go deads I've been doing for the last 7 weeks or so have killed my power off the floor. Will be going back to full resets between reps and that should have things fixed up rather quickly.
No throws today, field is still really soggy. Honestly though, it's nice to take a break from throwing. Complete deload next week, very anxious. Only a couple throws sessions and a max squat stand in the way. Taking all next week off from work as well, lots of family time. Awesome.
Training @ 430a
Push press up to 315x1, miss at 335
Deads up to 605x1 on 3rd attempt, 585x1, 495x1
Shitty session. Made a 10lb increase from push press from last benchmark, but was really looking for that 335. Next time. Deads were miserable. 545 flew off the floor then I missed my first two attempts at 605. I realized that I'm way out front and my positions are off. Pulled the bar in closer and nailed it on the 3rd attempt. I've realized that the touch-and-go deads I've been doing for the last 7 weeks or so have killed my power off the floor. Will be going back to full resets between reps and that should have things fixed up rather quickly.
No throws today, field is still really soggy. Honestly though, it's nice to take a break from throwing. Complete deload next week, very anxious. Only a couple throws sessions and a max squat stand in the way. Taking all next week off from work as well, lots of family time. Awesome.
Monday, December 17, 2012
12/17/12 - benchmark fsquat/incline press
Benchmark week
Training @ 430a
Front squat up to 475x1
Narrow grip incline press up to 315x1, miss at 335
BW pullups x5x4
Lots of rest time between sets and minimal accessory work. Maxing this week to determine new %s for my next block. Goal was to hit 455 on fronts and ended up smoking it. Got psyched up and killed 475 after. Didn't want to get greedy so I shut it down there. I wanted 365 on incline press but will have to settle for 315. I was unexpecting how much the triceps were going to come into play on the narrow grip (note: not close grip) incline presses. Definately going to stick with this, might have finally found a really good tricep exercise. Close grip flat bench just wasn't hitting it the way I wanted to. Missed 335 so whatevs.
Rainy all weekend so couldn't throw on Saturday and field is still very soggy so didn't throw this morning. Tomorrow = push press, deads & hammer. Looking forward to it.
Training @ 430a
Front squat up to 475x1
Narrow grip incline press up to 315x1, miss at 335
BW pullups x5x4
Lots of rest time between sets and minimal accessory work. Maxing this week to determine new %s for my next block. Goal was to hit 455 on fronts and ended up smoking it. Got psyched up and killed 475 after. Didn't want to get greedy so I shut it down there. I wanted 365 on incline press but will have to settle for 315. I was unexpecting how much the triceps were going to come into play on the narrow grip (note: not close grip) incline presses. Definately going to stick with this, might have finally found a really good tricep exercise. Close grip flat bench just wasn't hitting it the way I wanted to. Missed 335 so whatevs.
Rainy all weekend so couldn't throw on Saturday and field is still very soggy so didn't throw this morning. Tomorrow = push press, deads & hammer. Looking forward to it.
Friday, December 14, 2012
12/13/12 - cleans/bsquat & hammer
Training#1 @ 430a
Hang cleans up to 225x3x3, attempted 275 and missed
Back squat 475x3x3
Snatch pulls 225x3x3
12" step ups 135x8, 225x8x2
BB shrugs 315x20, 405x10x2
DB curls 35x10, 50x10/40/30/20x10 drop set
sup, bro? You going to use that mirror? didn't think so
side note: squats felt awesome. missed the 275 clean because I'm trying to be less sloppy with the catch. No feet splay, little knee bend, high bump, etc. Tech isn't there yet and my bump was off so the 275 didn't go.
Training#2 @ 7a
16# hammer
*winds x5
*full x24, best of 121
Taking it real easy. Ab feeling good, just working on positions and engraining the muscle patterns. Set a cone at 110 and was trying to get it past the cone with as little effort as possible. Sped up the last 2-3 and was high 1-teens mainly with that one at 121. Pretty tired as this week was rough. Took yesterday off to rest up for squats today. Timing was off when I sped up the hammers so was losing them off to the left, way late. Going to push it a bit more on saturday when I get warmed up. Still making progress. Next week is last week of hammers before deloading and moving on to a focus on stones. Will take about 1/2 the reps at 80ish% next week and work up to some 100% tosses to work on timing.
Hang cleans up to 225x3x3, attempted 275 and missed
Back squat 475x3x3
Snatch pulls 225x3x3
12" step ups 135x8, 225x8x2
BB shrugs 315x20, 405x10x2
DB curls 35x10, 50x10/40/30/20x10 drop set
sup, bro? You going to use that mirror? didn't think so
side note: squats felt awesome. missed the 275 clean because I'm trying to be less sloppy with the catch. No feet splay, little knee bend, high bump, etc. Tech isn't there yet and my bump was off so the 275 didn't go.
Training#2 @ 7a
16# hammer
*winds x5
*full x24, best of 121
Taking it real easy. Ab feeling good, just working on positions and engraining the muscle patterns. Set a cone at 110 and was trying to get it past the cone with as little effort as possible. Sped up the last 2-3 and was high 1-teens mainly with that one at 121. Pretty tired as this week was rough. Took yesterday off to rest up for squats today. Timing was off when I sped up the hammers so was losing them off to the left, way late. Going to push it a bit more on saturday when I get warmed up. Still making progress. Next week is last week of hammers before deloading and moving on to a focus on stones. Will take about 1/2 the reps at 80ish% next week and work up to some 100% tosses to work on timing.
Tuesday, December 11, 2012
12/11/12 - ppress/deads & wfd
Training#1 @ 430a
Push press 275x3x3
Deadlift 575x3x3
DB rows 105x10, 125x10, 150x10
M-I-S-E-R-A-B-L-E. PPress and rows felt as good as they could. Didn't struggle with any of the push press reps and the 150# rows weren't easy but weren't hard either. The deads were stupid. Every rep was a grinder. I'm feeling very weak, borderline overtrained right now. Getting little tweaks here and there are confirming it as well. Right tricep has been very very stiff last few days, left knee very achy, minor abdominal strain, and both shoulders feeling stiff. One more week then a sweet deload with lots of stretching and rolling.
Training#2 @ 7a
56# wfd
*one turn x8-10, best of 38
*full x8-10, best of 41
Was actually on the field at 630, but it didn't lighten up until almost 7am. Very annoying. Was also goddamn cold this morning, something I'm definitely not used to. Low 40s make it very tough to "warm-up". Took me about an hour before I was actually feeling good and hitting good positions. The downside was that I was exhausted by then and only had about 15 more minutes to throw before I had to get to work. Tomorrow I'm not training weights in the morning so I'll get to the field early and do a few laps and some dynamic stuff to warmup. Will dress warmer too so it takes less throws to get everything moving right. Going to throw weights again tomorrow and try to spend some time with the 28 after some one turns and fulls to warmup with the 56. Fun. Hammers thursday.
Need to start ingesting more protein. Recovery feels pretty blegh lately.
Push press 275x3x3
Deadlift 575x3x3
DB rows 105x10, 125x10, 150x10
M-I-S-E-R-A-B-L-E. PPress and rows felt as good as they could. Didn't struggle with any of the push press reps and the 150# rows weren't easy but weren't hard either. The deads were stupid. Every rep was a grinder. I'm feeling very weak, borderline overtrained right now. Getting little tweaks here and there are confirming it as well. Right tricep has been very very stiff last few days, left knee very achy, minor abdominal strain, and both shoulders feeling stiff. One more week then a sweet deload with lots of stretching and rolling.
Training#2 @ 7a
56# wfd
*one turn x8-10, best of 38
*full x8-10, best of 41
Was actually on the field at 630, but it didn't lighten up until almost 7am. Very annoying. Was also goddamn cold this morning, something I'm definitely not used to. Low 40s make it very tough to "warm-up". Took me about an hour before I was actually feeling good and hitting good positions. The downside was that I was exhausted by then and only had about 15 more minutes to throw before I had to get to work. Tomorrow I'm not training weights in the morning so I'll get to the field early and do a few laps and some dynamic stuff to warmup. Will dress warmer too so it takes less throws to get everything moving right. Going to throw weights again tomorrow and try to spend some time with the 28 after some one turns and fulls to warmup with the 56. Fun. Hammers thursday.
Need to start ingesting more protein. Recovery feels pretty blegh lately.
Monday, December 10, 2012
12/10/12 - fsquat/cgpress & hammer
Training#1 @ 440a
Front squat 385x3x3
Close grip bench up to 330x1
GMs 225x10x2, 225x12
pullups x5
dips x10
x4 rounds
Cg press feeling very week. Whatevs.
Training#2 @ 645a
16# hammer
*winds x5
*full x26, best of 126
Not looking for anything big today. Trying to keep it all smooth and controlled. High 1-teens and low 120s. Worked on cleaning up my entry as it was kind of choppy before. Feeling very loose and whippy, despite being slow. Gassed a couple on the 3rd wind towards the end and hit the 126, then kept missing the finish and hitting too late. Need to keep thinking: push the hammer out to my right side, sink the hips and scoop it out into the field. My lower right side of my abs have been tender the last two times throwing hammer so I'm going to back off a bit this week. Instead of throwing hammer tomorrow, I'll throw stones tomorrow then weights wednesday and hammer thursday. Going to stretch and heat as well. I'd really like to go 135 by the end of next week, but I'll be happy for now just being consistant at 130. After next week the training focus moves to stones until february.
Front squat 385x3x3
Close grip bench up to 330x1
GMs 225x10x2, 225x12
pullups x5
dips x10
x4 rounds
Cg press feeling very week. Whatevs.
Training#2 @ 645a
16# hammer
*winds x5
*full x26, best of 126
Not looking for anything big today. Trying to keep it all smooth and controlled. High 1-teens and low 120s. Worked on cleaning up my entry as it was kind of choppy before. Feeling very loose and whippy, despite being slow. Gassed a couple on the 3rd wind towards the end and hit the 126, then kept missing the finish and hitting too late. Need to keep thinking: push the hammer out to my right side, sink the hips and scoop it out into the field. My lower right side of my abs have been tender the last two times throwing hammer so I'm going to back off a bit this week. Instead of throwing hammer tomorrow, I'll throw stones tomorrow then weights wednesday and hammer thursday. Going to stretch and heat as well. I'd really like to go 135 by the end of next week, but I'll be happy for now just being consistant at 130. After next week the training focus moves to stones until february.
12/8/12 - wfd/stone/hammer
Training @ 7a
56# wfd
*one turn x5-6, best of 42
*full x6-8, best of 45
28# wfd x 10-12, best of 82
One turns felt good, lots of pop for the finish. Fulls felt really good. Didn't crush any of them, just hitting positions and looking for a big lift at the end. Looking forward to getting after this real soon. Lwd was frustrating me. Kept throwing very flat and didn't even realize it. Lots and lots of 77s and 78s with a couple at 80. Realized I had absolutely no lift at the end and a flat orbit throughout. Fixed that on my last couple throws and dropped one at 80 and 82. Satisfied for now. In February I'll dedicate some serious time to the weights, specifically the 28#er and hopefully I'll see some good progress.
15.5# stone
*stand x 5-6, best of 46ft
*full spin x7-8, best of 48ft
Meh.. standings feeling really good. Nice pop and pushing out over the trig. Spins still way off. Going to be spending a lot of time with these in January trying to get a nice and smooth transition. When I do a 180 drill I'm able to keep my right turning and get my left all the way around into a good power position, but when I do the full spins my left leg stops short and I don't get my hip all the way through. Lots of work to do.
16# hammer
*winds x3-4
*full x8-10, best of 131
Good tosses here. Started off in the high 1-teens and went up from there, adding a bit of effort with every throw. Called it quits at 131.
Overall good session. Feeling like I need a deload. One week of 3s which, personally, are easier than 5s despite being heavier. Then a max out week and I'm home free for a week of doing nothing. Can't wait, haha.
56# wfd
*one turn x5-6, best of 42
*full x6-8, best of 45
28# wfd x 10-12, best of 82
One turns felt good, lots of pop for the finish. Fulls felt really good. Didn't crush any of them, just hitting positions and looking for a big lift at the end. Looking forward to getting after this real soon. Lwd was frustrating me. Kept throwing very flat and didn't even realize it. Lots and lots of 77s and 78s with a couple at 80. Realized I had absolutely no lift at the end and a flat orbit throughout. Fixed that on my last couple throws and dropped one at 80 and 82. Satisfied for now. In February I'll dedicate some serious time to the weights, specifically the 28#er and hopefully I'll see some good progress.
15.5# stone
*stand x 5-6, best of 46ft
*full spin x7-8, best of 48ft
Meh.. standings feeling really good. Nice pop and pushing out over the trig. Spins still way off. Going to be spending a lot of time with these in January trying to get a nice and smooth transition. When I do a 180 drill I'm able to keep my right turning and get my left all the way around into a good power position, but when I do the full spins my left leg stops short and I don't get my hip all the way through. Lots of work to do.
16# hammer
*winds x3-4
*full x8-10, best of 131
Good tosses here. Started off in the high 1-teens and went up from there, adding a bit of effort with every throw. Called it quits at 131.
Overall good session. Feeling like I need a deload. One week of 3s which, personally, are easier than 5s despite being heavier. Then a max out week and I'm home free for a week of doing nothing. Can't wait, haha.
Thursday, December 6, 2012
12/6/12 - cleans/bsquat & hammer
Training#1 @ 430a
Hang cleans up to 225 x a couple singles, drop to 135 and work tech
Back squat - 455x4, 455x3, 455x2
12" box step ups - 225x8x3
womp womp wommmmmp.. just wasn't in it today. WIM approaching record low levels. The 3rd day in a row caught up with me. Probably could have ground out 5 for the first 2 sets and maybe 3 or 4 on the last but just feeling run down this week. Going to rest tomorrow, throw saturday and rest sunday. Heavy triples next week.
Training#2 @ 7a
16# hammer
*winds x3
*full x20, best of 122
Good practice despite the lack of energy and overall "give-a-fuck" of the prior weight session. Just wanted to keep it slow and work the finish specifically so the effort level wasn't very significant. I've got a bad habit of hitting the finish early. I drive the weight down to my right side and GO GO GO so it comes out way off to the right and ends up being pretty flat as well. Focused on getting long and whippy but trying to catch it very high and add speed on the way down before the finish. These were about 20% successfull. Last few throws I tried something else using the mental cue of "scooping" the hammer. Instead of focusing on driving the hammer down, I focused on catching it high, sinking my hips, pushing it away from me (to my right) then "scooping" or dragging the hammer all the way across my body and finishing big. I've been told to drag the finish before but the word "scoop" worked much better than the word "drag" for some reason. Whatevs... it worked pretty well. Going to play with it some more next week then increase speed again. Looking forward to saturday.
Hang cleans up to 225 x a couple singles, drop to 135 and work tech
Back squat - 455x4, 455x3, 455x2
12" box step ups - 225x8x3
womp womp wommmmmp.. just wasn't in it today. WIM approaching record low levels. The 3rd day in a row caught up with me. Probably could have ground out 5 for the first 2 sets and maybe 3 or 4 on the last but just feeling run down this week. Going to rest tomorrow, throw saturday and rest sunday. Heavy triples next week.
Training#2 @ 7a
16# hammer
*winds x3
*full x20, best of 122
Good practice despite the lack of energy and overall "give-a-fuck" of the prior weight session. Just wanted to keep it slow and work the finish specifically so the effort level wasn't very significant. I've got a bad habit of hitting the finish early. I drive the weight down to my right side and GO GO GO so it comes out way off to the right and ends up being pretty flat as well. Focused on getting long and whippy but trying to catch it very high and add speed on the way down before the finish. These were about 20% successfull. Last few throws I tried something else using the mental cue of "scooping" the hammer. Instead of focusing on driving the hammer down, I focused on catching it high, sinking my hips, pushing it away from me (to my right) then "scooping" or dragging the hammer all the way across my body and finishing big. I've been told to drag the finish before but the word "scoop" worked much better than the word "drag" for some reason. Whatevs... it worked pretty well. Going to play with it some more next week then increase speed again. Looking forward to saturday.
Wednesday, December 5, 2012
12/5/12 - ppress/deads & hammer
Training#1 @ 430a
Push press 265x5x2, 265x4+1
Deads 550x5x3
Hammerstrength rows x10x3
Db curl drop set .. wicked pump bro
Figured out I'm pressing just a tiny bit too wide on the push presses. Missed the 5th rep on the last set of push presses. Took belt off and decided to try again. Belted back up, readjusted my grip inwards (ring finger on rings) and smoked the last rep. About 45 seconds between the last attempt and going again. Deads felt good, also figured out an adjustment issue. First rep last few weeks has been absolutely killer. This morning figured out I'm probably 1" too far away from the bar when I begin my pull. 24hr fitness has octagon plates so I can't roll it into the position I want to start in and have to be more mindful. On the last set I stepped in just a tiny bit closer to the bar and smoked the rep and everyone thereafter. Next week is 575x3 then benchmark week to see where I'm at. Hopefully have made some improvements.
Training#2 @ 645a
16# hammer
*winds x5
*full x26, best of 124'
Meh.. Was getting nice and long and kind of whippy, but just not attacking the finish like last week. Keeping slow to fast on my winds, however, I noticed that I'm catching my 3rd wind high, but catching the finish low and not getting a big pop. Now I know what the issue is between yesterday and today's hammers I can work on that. Think I might throw hammer tomorrow instead of stone/wfd since hammers are the focus right now. Also thinking of extending hammer focus out until my deload at Christmas then swapping to stones during the deload and after first of the year. Might just work a lot of 85% reps tomorrow with a handful of big ones to dial in the movement a bit better. Timing is certainly an issue, but if I applying force at the wrong times then speeding it up is just going to make it go downhill which is whats happening now. I need to be consistant at 135+ if I want to be competitive.
Push press 265x5x2, 265x4+1
Deads 550x5x3
Hammerstrength rows x10x3
Db curl drop set .. wicked pump bro
Figured out I'm pressing just a tiny bit too wide on the push presses. Missed the 5th rep on the last set of push presses. Took belt off and decided to try again. Belted back up, readjusted my grip inwards (ring finger on rings) and smoked the last rep. About 45 seconds between the last attempt and going again. Deads felt good, also figured out an adjustment issue. First rep last few weeks has been absolutely killer. This morning figured out I'm probably 1" too far away from the bar when I begin my pull. 24hr fitness has octagon plates so I can't roll it into the position I want to start in and have to be more mindful. On the last set I stepped in just a tiny bit closer to the bar and smoked the rep and everyone thereafter. Next week is 575x3 then benchmark week to see where I'm at. Hopefully have made some improvements.
Training#2 @ 645a
16# hammer
*winds x5
*full x26, best of 124'
Meh.. Was getting nice and long and kind of whippy, but just not attacking the finish like last week. Keeping slow to fast on my winds, however, I noticed that I'm catching my 3rd wind high, but catching the finish low and not getting a big pop. Now I know what the issue is between yesterday and today's hammers I can work on that. Think I might throw hammer tomorrow instead of stone/wfd since hammers are the focus right now. Also thinking of extending hammer focus out until my deload at Christmas then swapping to stones during the deload and after first of the year. Might just work a lot of 85% reps tomorrow with a handful of big ones to dial in the movement a bit better. Timing is certainly an issue, but if I applying force at the wrong times then speeding it up is just going to make it go downhill which is whats happening now. I need to be consistant at 135+ if I want to be competitive.
Tuesday, December 4, 2012
12/4/12 - fsquat/cgbench & hammer
Training#1 @ 430a
Close grip bench- 315x3, 315x2x2, 275x5 ... meh
Front squat 370x5x3
pullups x5
dips x10
lying leg raises x10 x 3 rounds
Bench feels awful. Cheers to tanking my bench and increasing Fsquats simultaneously. Fuck it.
Training#2 # 645a
16# hammer
*winds x6
*full x22, best of 124
Feeling tired from squats, but thats no excuse. Just wasn't able to get lose and whippy, even when I got after it. The number of the day was 123ft for probably 12+ throws. Whatevs. On my next to last throw I realized I wasn't really focused on getting very long, rather was focusing on speed. Last rep decided to focus more on stretching out and increasing my orbit radius. Speed slowed down quite a bit but still went 123 with much less effort. Need to keep that in mind for tomorrow. Winter solstice coming up soon so hopefully will start getting light earlier and can get back to throwing at 615ish again.
Close grip bench- 315x3, 315x2x2, 275x5 ... meh
Front squat 370x5x3
pullups x5
dips x10
lying leg raises x10 x 3 rounds
Bench feels awful. Cheers to tanking my bench and increasing Fsquats simultaneously. Fuck it.
Training#2 # 645a
16# hammer
*winds x6
*full x22, best of 124
Feeling tired from squats, but thats no excuse. Just wasn't able to get lose and whippy, even when I got after it. The number of the day was 123ft for probably 12+ throws. Whatevs. On my next to last throw I realized I wasn't really focused on getting very long, rather was focusing on speed. Last rep decided to focus more on stretching out and increasing my orbit radius. Speed slowed down quite a bit but still went 123 with much less effort. Need to keep that in mind for tomorrow. Winter solstice coming up soon so hopefully will start getting light earlier and can get back to throwing at 615ish again.
12/1/12 - stone/wfd/hammer
Training @ 830a
21.5# braemar stone x8-10, best of 40'
PR with this heavy of a stone. Been staggering my left behind my right a bit more. Left toes are 2-3" behind my right heel. This is letting me push my right hip through better to get more separation. I think there's still more in the tank, but considering stones haven't been a focus as of late I'm happy with some progress.
15.5# ostone x10-12, best of 50'
Same as with bstone. Stones haven't been a focus as of late, but this was a pretty good stone session. Worked on keeping my right foot low, more of a sweeping motion that transitions into a very fast spin and placement of my left foot. Not pulling my left around as much as I need to which is causing the finish to be off, but this is a definite improvement over before. Felt much smoother. Had a couple really good toses that came off my fingertips. Just wasn't able to put it all together without something going wrong.
56# wfd
*1 turn x3-5, best of 42'
full x6-8, best of 45'
Focus on getting low on the 1 turns for a big long pull on the finish. Also was focusing on not stepping over. I do a lot of step-overs and I don't want to get in the habit of this. I need to go big in the trig and stepping over in a games is not going to get me there so I was working on dialing in a big finish without coming over. Felt good. For the fulls, first few tosses I shot right over the trig before finishing. I think my 2nd turn was too flat. Fixed this and was landing just right. Nailed a few with lower hips and went several 43s, a couple 44s and a 45. Need to get lower. High 40s have to be consistent.
28# wfd x6-8, best of 82
I had one I thought I lauched out there, but it hit an invisible wall. I need to get lower and much faster. Just not getting a long finish like on the heavy. Going to be spending a lot of time with lwd in february to work on speed and timing. I need this to be in the high 80s if I want to be competitive with the big dogs next year.
22# hammer x6-8, best of 103'
Haven't swung a heavy hammer since the Tucson games so I was really tight on this. Not really able to get super long and comfortable with it. First one was mid 80s, second was high 90s, third was 102 and the rest were up over 100. Threw away my gloves on thursday because they were too tackied up and didn't have a chance to get more. The tacky on my bare hands felt fine in the beginning of the throw but by the 3rd wind I could feel it slipping out and this was causing me to pull in. Just wasn't getting very long and relaxed here. Need to start throwing heavy hammer more often. Will add these in on saturdays with the rest of the tosses.
16# hammer x1 = wom wom wommmmmm
Felt abs really tighten up on this rep and just decided to call it. Was pretty tired and rounding the 3rd hour of practice.
Overall good throws session with Adam and Eddie. Looking forward to continued progress this off-season. Goal next year is to not look like a fool in the Pro class.
..........yes I said Pro class. I decided that it doesn't really benefit me to stay an amateur next year. I don't have plans to travel and compete in lots of games next year, so with that said... why wait? I feel that throwing myself to the wolves will only make me a better thrower and increase my experience level among esteemed athletes. I'm very excited and very intimidated at the same time. I know that I'll only get a handful of invites next year and I'm ok with that, considering I only complete a handful of times anyways. I'm hoping the experience I gain next year pushes me to to the next level to be a very competitive Pro in 2014. Cheers for big things in the future.
21.5# braemar stone x8-10, best of 40'
PR with this heavy of a stone. Been staggering my left behind my right a bit more. Left toes are 2-3" behind my right heel. This is letting me push my right hip through better to get more separation. I think there's still more in the tank, but considering stones haven't been a focus as of late I'm happy with some progress.
15.5# ostone x10-12, best of 50'
Same as with bstone. Stones haven't been a focus as of late, but this was a pretty good stone session. Worked on keeping my right foot low, more of a sweeping motion that transitions into a very fast spin and placement of my left foot. Not pulling my left around as much as I need to which is causing the finish to be off, but this is a definite improvement over before. Felt much smoother. Had a couple really good toses that came off my fingertips. Just wasn't able to put it all together without something going wrong.
56# wfd
*1 turn x3-5, best of 42'
full x6-8, best of 45'
Focus on getting low on the 1 turns for a big long pull on the finish. Also was focusing on not stepping over. I do a lot of step-overs and I don't want to get in the habit of this. I need to go big in the trig and stepping over in a games is not going to get me there so I was working on dialing in a big finish without coming over. Felt good. For the fulls, first few tosses I shot right over the trig before finishing. I think my 2nd turn was too flat. Fixed this and was landing just right. Nailed a few with lower hips and went several 43s, a couple 44s and a 45. Need to get lower. High 40s have to be consistent.
28# wfd x6-8, best of 82
I had one I thought I lauched out there, but it hit an invisible wall. I need to get lower and much faster. Just not getting a long finish like on the heavy. Going to be spending a lot of time with lwd in february to work on speed and timing. I need this to be in the high 80s if I want to be competitive with the big dogs next year.
22# hammer x6-8, best of 103'
Haven't swung a heavy hammer since the Tucson games so I was really tight on this. Not really able to get super long and comfortable with it. First one was mid 80s, second was high 90s, third was 102 and the rest were up over 100. Threw away my gloves on thursday because they were too tackied up and didn't have a chance to get more. The tacky on my bare hands felt fine in the beginning of the throw but by the 3rd wind I could feel it slipping out and this was causing me to pull in. Just wasn't getting very long and relaxed here. Need to start throwing heavy hammer more often. Will add these in on saturdays with the rest of the tosses.
16# hammer x1 = wom wom wommmmmm
Felt abs really tighten up on this rep and just decided to call it. Was pretty tired and rounding the 3rd hour of practice.
Overall good throws session with Adam and Eddie. Looking forward to continued progress this off-season. Goal next year is to not look like a fool in the Pro class.
..........yes I said Pro class. I decided that it doesn't really benefit me to stay an amateur next year. I don't have plans to travel and compete in lots of games next year, so with that said... why wait? I feel that throwing myself to the wolves will only make me a better thrower and increase my experience level among esteemed athletes. I'm very excited and very intimidated at the same time. I know that I'll only get a handful of invites next year and I'm ok with that, considering I only complete a handful of times anyways. I'm hoping the experience I gain next year pushes me to to the next level to be a very competitive Pro in 2014. Cheers for big things in the future.
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