NEW(ISH) TRAINING!

***updated for notes purposes, began approx 3 weeks ago

Monday - oly movements/deads/throws

• stones/hammer/wob

 then

• hip/hang snatches: 3 sets
• weighted plyo jumps- 5 sets
• hang cleans: 3 sets
• conventional deficit, box or floor pulls: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• sumo deadlift: 8 singles for speed, 60% of training max + bands (swap weekly between conventional)

Tuesday - pressing

• flat bench: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• incline bench: 8 triples for speed, 60% of training max + bands (swap weekly between flat bench)
• push presses: 3 sets
• some form of rows: 3 sets of 3-6 reps

Wednesday - throwing

• wfd/hammer/wob

Thursday - squat

• back squats: work up to training max, drop to 4 sets of 3 @ 90% (every other week)
• front squats: 8 doubles for speed, 60% of training max + bands (swap weekly between back squats)
• RDL (or GM): 3 sets 3-5 reps
• GHR: 3 sets 6-8 reps
• weighted pullups - 10 sets of 3-5 reps

Friday - off

Saturday - throwing

• stones/WFD/WOB/caber/sheaf/hammer

Sunday - off

*core every weight training day, pick 2-3 exercises and do 2-3 sets each

5/3/11 - squats

am weight = 282lbs

training (singles)

front squats to 18" box (~3" above parallel)- 5s up to 315x5, 365x1, 385x1, 405x1, 425x1
back squats to 18" box- 405x3, 455x3, 475x3, 495x1
pullups- BWx5 x2, +35x3 x3, +45x3 x3, +55x3 (PR) x3
RDL- 315x6, 365x3, 405x3, 455x3 (PR), 315x8

macros = 63f / 301c / 283p = 3058

another good training day. I wanted to give my calf a rest this week due to last weeks issues and full squats aggravated the hell out of it before. I also thought I would be giving my knees a break by squatting to a high box, I was def wrong about that, knees weren't a fan of that at all. Couple that with a fried lower back from heavy pulls yesterday and you end up with a shitty squat workout. It was ok, but not nearly what I was expecting. Still knocking the PRs down.. pullups getting much easier with my decreased bodyweight, decided to keep adding weight and see how far I could go.. It was honestly harder to hold the db between my feet during the pullups than actually doing the pullups themselves.. Also pretty happy about the RDLs, hamstring is feeling good, no issues at all. 2 days of throwing to work technique and a day off then prescott games. Looking forward to this weekend.

5/2/11 - deads

training (singles)

hip snatches- up to 205x1 (PR) w/2 failed attempts at 225
box cleans from knee height- up to 275x1 w/a failed attempt at 295
24" box jumps- BWx5 x2
rack pulls from just bottom of knee- up to 725x1 (PR)

+ core work = ab roller & hanging leg raises

macros = 63f / 268 / 286p = 2818 w/~150g carbs pre-WO

took a page out of sean betz log and tried the box cleans, those are no joke, takes a lot more power to get that weight moving fast enough to get under it. Definitely like these. Hip snatches felt great, felt very explosive with these and can't argue with a PR.. the rack pull was my highlight.. I'm down 30+ lbs and still hitting massive PRs, my prior PR was 675 for a triple and I believe I may even have more in the tank. Great training day for me..

4/30/11 - throws

training

• 16# open- ~15 standing, 20-25ish south african + lots of drills
• 16# hammer- 15-20 with only maybe 6-7 releases

getting a good catapult affect with the braemar throws, staying nice and closed off until after I begin pushing with my legs, noticing a bit of increased distance here, though didn't measure anything

south african felt great, did lots of drills working on footwork.. also focused on loosening up my upper body, once this happened I was able to flow into the power position and stay closed off longer much easier.. going to keep working on this.. i walked out a couple of the throws with my feet and hit around 43' or so.. satisifed with this, very productive for now.

very productive with hammer as well.. got that high point where it needed to be and the low point flowed very smoothly.. added a bit of speed and it jacked up my 2nd wind's low point.. so i slowed it back down and focused on staying to the right throughout which helped, maybe 95-105ish for distances, very little effort on the releases, just trying to get the positions down..

macros = ?? went to chili's for dinner with the mrs and it was on like donkey kong.. cheat meal FTW!!

last day of anitibiotics, hopefully this water weight will shed off and I can actually see how much weight I've lost this week.

4/29/11 - throws

training

• 16# open- 5-8 standing, 12-15 south african + lots of drills
• 30# WFD- 4-5 standing, 5-6 single spin, 6-7 double spin

south african feeling better, working on getting that right leg around fast while winding up my upper body

WFD felt way off, but I was just working drills.. did a few cast & drop drills focusing on foot placement on my first spin. I need to get this back to where it was before, my right foot landing about 3-6" outside of my initial left foot placement. did 5-8 of those cast/drop drills working on that, then added in double spins with no effort, not even sure I broke 60' on this today. also need to work on fixing my cast, I'm always setting my high point off my left shoulder and then the low point ends up being around 5 o'clock so then I have to fix it in order to get a stright drive to the trig.. time to watch vierra's figure 8 drill again.

macros = 66f / 259c / 287p = 2817cals, ~150g carbs preWO

4/28/11 - presses

training

incline bench- 275x2, 295x2, 315x2, 335x2
strict OHP- 205x2, 225x2, 245x2, 265x1, 275x2 (push press)
bb rows- 315x3 x3sets, 365x3 x3sets
close grip press- 275x3, 295x3, 315x3 x2sets

+core work = lying leg raises, side bends, cable twists

macros = 73f / 300c / 245p = 2861 w/ ~145g carbs pre-WO

was going to go with push presses after the strict presses but without a proper push press warmup, my knees weren't too happy with that, guess it'll be one or the other because I don't feel like dropping the weight all the way down and work up again just to warmup my knees for the movement.

4/27/11 - throws

training

• 16# open- 5-8 standing, 5-6 south african + lots of drills
• 16# sheaf- 8-10
• caber- 5 picks/carries, no tosses
• 16# hammer- ~8-10

didn't measure anything. working on dropping into a solid double post before opening up on the standing/braemar throws, feeling more explosive as well as a better/longer push on the stone

worked a bunch of south african drills and took a few throws, felt good, though still akward, going to take time getting used to

caber picks went well, tried to get them high, also worked on carries with a hard push against my trap then let it go. big caber (three 20' 2x6s bolted together) so I didn't feel like trying any pulls

trying to fix my hammer.. ball is always to my left and i have no pull on it. i also don't have a very good high/low point, my hammers are pretty flat. i focused on setting a high point off my left shoulder and a low point down right of my right foot, then worked on getting around fast to catch the weight at the right spot..

good throwing day for me

macros = 62f / 300c / 274p = 2862cals, ~100g carbs preWO