4/22/11 - squats

am weight = 284.4lbs

training

oly squats (high bar, narrow stance)- 225x5, 275x5, 315x5, 365x3, 405x3, 455x3, 495x1
front squats- 225x3, 275x3, 315x3
pullups- BWx5 x8sets
RDL- 225x8, 315x6, 405x4

macros = 70f / 249c / 285p = 2801

eased back into some heavy-ish squats today.. felt really good, especially considering I did them oly style, switching from PL due to the nagging groin injury, oly style doesn't bother it at all.. now I've just got to keep the knees healthy. Took it easy on front squats to see how the spinal erectors felt, which was pretty damn good..

4/21/11 - presses

am weight= 285.8lbs

training

flat bench- 275x5, 315x3, 365x1, 385x1, 315x6
strict OHP- 205x3, 225x3, 245x3, 265x1, 225x5
one arm cable rows- 180x6, 195x6, 210x5

+core work

macros = 72f / 272c / 267p = 2838

meh, wanted 405.. max would probably be 395-400ish but I didn't want to push it 100% considering haven't benched in nearly 4 months... also sprained my wrist on stones in vegas so it's not feeling top notch just yet, had to wrap it for all the sets, but it wasn't too bad.

4/20/11 - deads

am weight = 290lbs

training

deads - 515x3, 565x2, 605x1, 515x5
sledgehammer swings- 3 sets 10 on each side

+ core work

macros = 62f / 273c / 284p = 2823

wanted that 605 for a double but it just wasnt there tonight..

4/17/11 - Vegas Games

2011 Las Vegas Games- 2nd place overall in A group

• 22# braemar - 2nd - 34'6.5" / 36'1.5" PR / 36'1.5"
• 16# open - 3rd - 40'11.5" / 42'3.5" / 41'2"
• HWFD - 6th - F / F / F
• LWFD - 1st - 70'11" / 72'1.5" / 75'8" PR / (extras = 74'10.75" / 70'9")
• HH - 1st - 92'9" / 91'5.75" / 93'5" PR / (extra = 91'8")
• WOB - 1st @ 15'
• Caber - 3rd - 17.5' 100# - 2:30 / 10:45 / drop

http://www.youtube.com/watch?v=SMpzZeMP-tU

Very fun games, thanks to Steve Conway for judging and the rest of the crew for making a good time out of a small field despite the last minute issues. Also big thanks to Jon O'Neil's dad for marking for us and thanks to Jon for helping fix my WFD issues I was having for some strange reason.

Here are my thoughts about the events for my own notes and for anyone else that cares:

Braemar - felt good and nailed a PR, however, after watching the video I look slow. I need a faster/stronger pop once I get down into double post, as well as pushing all the way through.

Open - blegh, horrid. I'm done with the glide. I've got a few local people who can help me out with the south african so I'm going to start working this exclusively, I need to get this up to 50'.

HWFD - way off.. stayed up too late and skipped breakfast, two very dumb mistakes. My cast was off, my hips were slow and my pull was late which resulted in 3 ugly fouls.. the crappiest part was that all throws were 37+ ft which would be PRs and would have taken the event. meh,excuses right?

LWFD felt good after fixing my cast issues, still pulling late and slow hips after the 2nd spin. Nailed a PR and I'm very happy with that, I've got my sights sent on 80' now. Need to remember to keep that arm long and drive hard to the trig.

HH was good but not good enough despite a PR and 1st in the event. Only got to practice hammers 4 times in the 6 weeks between Phx and Vegas due to the abdominal injury. For a n00b like me, that's not good as my form had broken down. Will be focusing on staying very long and off to my right during training. Also need to work on pulling my arms in on the release, I know that's costing me.

WOB felt off for some reason. Mainly because I don't have standards to train with so I wasn't pulling all the way through and therefore releasing early. Once I got this figured out I cleared 15' pretty easy. Unfortunately I took so many throws due to misses I was gassed quite a bit. I hit the bar at 16' (standing) twice and then didn't come close the 3rd time. I'm going to be building a standards here pretty soon and just working reps with 15' I want to hit 17' by the end of the season. I just need to get in the reps.

Caber was awesome. I don't care how shitty it looks in the video (from a technical standpoint). I've yet to turn an A caber and I did it, that was the first step. Now I need to get a lot of time in. I need to carry it a bit higher, more upright and run longer/stop trying to chase it and pull all the way through.

On a side note, after the games I went to this place called "Hash House A Go Go". At first I thought it was going to be some raunchy strip club/restaurant but my friend assured me. Boy was I surprised. AWESOME food and ENORMOUS portions. Definiately a must if you're going to be in Vegas (or San Diego) any time...ever.

4/12/11 - throws

lunch training

• 23.5# braemar- 15-20 @ 33-35' with the majority being a couple inches shy of 35'
• 28# WFD- 6-7 standing @ 47-50', 5-6 single spin @ ~58', 5-6 double spin @ 68-73' with 3 over 70'
• 56# WOB- 8-10 standing, 3-4 spinning

evening training

• 16# open, glide- 15-20, unk distance
• 16# hammer- ~15 throws

braemar and WFD feeling very good, looking forward to some good throws in vegas on fresh legs.

focusing on keeping legs stiff on the WOB and getting a good hip pop, a bit akward at first but it's coming along. no standards to train with so it's difficult to tell if it's affected my throw any, I'm really gunning for 16' standing in vegas.

open is my worst enemy: if i get my power leg in position I open early, if I stay closed I don't get my leg in position.. time to do some more drills to get that muscle memory on my leg and torso

hammer felt good, got some good pointers from ryan seckman which helped me out alot considering I didn't throw hammer for nearly 5 weeks after the phx games due to my abdominal injury. considering I'm a n00b, that definitely affects my technique.. i got my high point off behind my left shoulder and started working a more horozontal orbit to get a wider orbit, looking forward to putting some juice on it this weekend.

macros = 79f / 541c / 292p = 4063 cals

http://www.youtube.com/watch?v=32W-v9JFTKg

I'm definitely looking forward to the next few days off whilst getting ready for vegas. Going to do some foam rolling and super hot showers to help loosen up. Shooting for some big numbers this weekend.

4/7/11 - deads/throws

training

hang snatch- 185x3, 195x3, 205x3

hang clean- 225x5, 285x3, 305x1

24" box jump- +90x5 x3sets

deadlifts - worked up to 615x1 (gym PR)

evening throws training

• 15# open stone - 10 standing @ ~38', 10 glide @ ~42'
• 30# WFD - 5 standing, 5 single spin, 5-7 double best 69'
• light hammer - 5-7
• WOB - 5-10 standing

right erector is bugging me now and I'm still sick.. workout was ultra shitty, aside from the gym PR that didn't feel too hard, just wanted to work up to a heavy single so I shut it down at my PR althought I'm sure I still had a good bit left.

stones are feeling better though still need alot of work on the glide

WFD felt smooth, just getting the reps in

again with hammer, just getting reps in, speeding things up and working on balance/leg drive

working on hip drive with the standing WOB, no spins yet as I don't want to piss of my erectors too much

macros = 78f / 486c / 307p = 3930

4/11/11 - squats

training

jump squats (narrow stance ATG)- 225x5, 225x5, 275x5, 275x5, 315x5
squats (narrow stancce ATG)- 365x3, 405x3
GHR- choked red bands x8, x6, x6
pullups- BWx3 x6sets
RDL- 315x6, x3sets 

squats felt good, no issues with the adductor or erectors, stopped at 405, don't want to tax the CNS too hard so lose to comp

macros = 80f / 443c / 332p = 3862