4/10/11 - throws

training

• 16# open stone- 10 standing throws @ 38-39', 10 glide @ 39-42'
• 30# WFD- 5 standing @ 50', 5 single spin @ 60', 6 double spin @ 69'
• light hammer - 6-8 throws @ 115'

still working on opening up later without sacrificing speed to the trig, need lots of work on this

WFD feels smooth, looking for some big #s in vegas

hammer is feeling better, turned on the speed a bit, need to work on utilizing leg drive more and controlling balance since I've been away from the hammer for so long due to the abdominal injury

re-injured the left adductor again, very minor but this is going to affect squats tomorrow, need to get this rehab figured out so I can start squatting normal again

macros = 79f / 398c / 318p = 3552 cals

http://www.youtube.com/watch?v=6SNn_hYST08

4/8/11 - presses

am weight= 285.8lbs

training

incline press- 275x5, 275x5, 295x3, 315x1, 335x1, 355x1 (PR)
push press- 225x3, 275x2, 315x1, 225x3 (strict)
low cable rows- 300x8, 345x6 x2sets
close grip press- 295x4, 275x5 x2sets
low back extension- BWx20 x2sets

+core work= lying leg raises

macros = 87f / 479c / 326p = 3974

still feeling sick but not a bad workout with all things considered.. close grip presses and push presses felt very difficult but oh well, did some low back extensions to help rehab the erectors

4/5/11 - throws

am weight= 289.4lbs

lunchtime training throws

• 16# open stone, 10 standing throws, 15-20 glide
• WOB - 12-15 standing throws
• light hammer - 5 w/out boots, 6-8 w/boots

widened up the stance on the standing throws and focused on opening up later on the glide, lots of work to be done here

focused on really reaching back with tight hamstrings and getting good hip drive

haven't practiced hammer much lately, need to work on speed and getting down lower to utilize more leg drive


macros = 80f / 473c / 318p = 3895 cals

4/2/11 - throws

training throws

• 23.5# braemar, 5-10 throws, 28-33'
• 16# open - glide, 10-15 throws, 35-38'
• 53# WFD - 5 standing, 5 single spins, 5-7 double @ 30-33'
• WOB - 5-8 standing , 5-8 spins

meh, sick, everything felt horrible, blegh..

http://www.youtube.com/watch?v=6PwH1FrMObY

3/31/11 - squats/throws

training (rehab workout)

leg press- 3pps x10, 4pps x10, 5pps x10 ......... worked  up to 10pps x10
24" box jumps- BWx8, +25x8, +50x8, +70x5, +90x5 x3sets
pullups- BWx3, BWx3, +25x3 x6 sets, +25x4 (dropped db on 5th rep so it was just BW)
band assisted GHR- BWx10, BWx8, BWx10
RDL- 315x6 x3sets

left spinal erector is still bugging me so decided to not squat and let it rest up. leg press was meh, ok at best, definitely easy and didn't quite fulfill me like squats do. I was happy with the box jumps, 24" box is the highest they go so I'm going to keep doing them with +90 for a while and work up from there in weight.. the GHR/RDL supersets were insane, my hammies were screaming, felt awesome..

evening throws training

23.5# braemar - 5-10 throws, 80-90% hitting low 30s, best ~35'

16# stone, glide - 15-20 throws, 75-80%, hitting mid 30s, best ~42'

30# WFD - 3 standing, 3 single spin, 5 double @ ~60% hitting mid 50s


focused on getting wound nice and tight on the braemar, then driving forward and getting into that reverse C. again with the glide, focusing on getting that power foot in position and turned to really wind up my core in additionl to slowing down the explosion so that I can get up on both legs. WFD was really slow, just wanted to focus on the release, driving the weight forward as well as upward..

macros = 57f / 522c / 287p = 3739

3/30/11 - throws

lunchtime training throws

• 16# shot, glide - 20-25throws, 65-75% focusing on form, hitting high 30s and a couple in the low 40s
• 28# WFD - 5-6 standing, 4-5 single spin, ~10 double spin, 85-90% hitting mid-high 60s
• WOB - 7-9 standing throws, 3-4 spinning, unk height

shot - went back to the glide, too inconsistent with south african, focusing on getting that power leg turned in while keeping the left shoulder pushed towards the back of the trig as long as possible. also focusing on waiting a split second longer so i can get into double post and get both legs behind the shot

WFD was meh, tried to be too fast with this and I think it screwed up the session.. energy was low and my back is still bothering me from front squats.. at least I got some reps in, going to repeat this with better reps on thursday night

WOB was ok, need to let the implement get behind me more before i start pulling, really allow it to get my chest to my knees... also still figuring out the spinning WOB, definitely harder than it looks


macros = 83f / 476c / 319p = 3957 cals

3/29/11 - presses

am weight= 287.4lbs

training

incline press- 285x3, 305x3, 320x4
push press- 270x3, 285x3, 305x3
db rows- 120x12 x3sets
close grip press- 295x5, 295x6, 295x4

+core work= hanging leg raises

macros = 85f / 447c / 313p = 3854

 

Happy with the weight loss, time to bump the calories up to maintenance.. a little low for the first day but I didn't want to chance too many carbs in the evening.. Workout felt good, damn near had the 4th rep with 305 on push press, just couldn't get the last 3" for lockout.. Close grip presses are finally improving and I'll be up over 300 very soon..