training
16# stone
*step over x5
*braemar x5
*full spin x ~20
energy was nil today. By the 3rd step over I knew it was going to be a tough day for good #s so I just went through the motions and tried to nail the positions. Watched a bunch of videos of shotputters doing the full spin and how smooth it looks. Decdied to slow it down and work on making a smooth transition into the power position. Focused on keeping my chest/shoulders/left arm up while transitioning during the spin. Subsequently this allowed me to get a lot more separation. Was only throwing 43s, but they were effortless. A few more practices like this and I'll be able to speed it up without breaking down.
Tuesday, April 10, 2012
4/7/12 - throws: bs/os/hwfd/lwfd/hh
training
23.5# braemar x5, best of 38
16# ostone (full spin) x6, best of 48
56# wfd x5, best of 39
28# wfd x6, best of 78
22# hammer x5, best of 97
no PRs but solid practice day. Really need to work on getting lower with both the stones and weights. I think this is the only thing keeping me from 80+ lwd and consistant 40s with hwd.
23.5# braemar x5, best of 38
16# ostone (full spin) x6, best of 48
56# wfd x5, best of 39
28# wfd x6, best of 78
22# hammer x5, best of 97
no PRs but solid practice day. Really need to work on getting lower with both the stones and weights. I think this is the only thing keeping me from 80+ lwd and consistant 40s with hwd.
4/6/12 - upper
training
full snatches- technique work, didn't go over 95lbs, working on catching in full OH squat
split jerks- up to 335x1x2 (27# pr)
db rows- 110x8, 160x5, 160x8
cg bench- 225x10x2, 295x6
started working split jerks for my upcoming strongman in mid may as it will have a max axle c&p. I'd really like to get this to around 360.. feeling good, definitely some technique work to be had.
macros = 76/305/256 (f/c/p) = 2587 cals
way too low with calories, skipped lunch and never made it up... on a plus note, I'm down 7lbs already just from cutting out the garbage food. I suspect I'll jump back up over the weekend.
full snatches- technique work, didn't go over 95lbs, working on catching in full OH squat
split jerks- up to 335x1x2 (27# pr)
db rows- 110x8, 160x5, 160x8
cg bench- 225x10x2, 295x6
started working split jerks for my upcoming strongman in mid may as it will have a max axle c&p. I'd really like to get this to around 360.. feeling good, definitely some technique work to be had.
macros = 76/305/256 (f/c/p) = 2587 cals
way too low with calories, skipped lunch and never made it up... on a plus note, I'm down 7lbs already just from cutting out the garbage food. I suspect I'll jump back up over the weekend.
Thursday, April 5, 2012
4/4/12 - stones
training
16# stone
*step over x2
*full standing x5, best of 43
*MSA x20+
*full spin x6, best of 48+
macros = 101/359/307 (f/c/p) = 3608 cals
Went a little heavy on the cals, however, went a bit lighter yesterday so that's fine I suppose. Still a bit too much fat for my liking but tacos for dinner were solid.
Stand throws went well, legs still very beat up from my lower session on tuesday. Couldn't find any rhythm on the msa throws. No linear drive, kept missing the power position, just couldn't figure out what was going on. Reluctantly, I decided to try the full spin once again. I came out of the back very slowly and once I was facing the throwing area, I hit the gas and really accellerated forward with my right and threw my left leg around. I had very little ground contact with my right before the left got down and I think this was a plus. No issues with my groin, everything feels solid, including the throw. Big things to work on is keeping my head up (still uncomfortable with footwork, but this clear up quickly), separating more and hitting the stone later. Overally, despite the terrible msa work, happy with this training.
16# stone
*step over x2
*full standing x5, best of 43
*MSA x20+
*full spin x6, best of 48+
macros = 101/359/307 (f/c/p) = 3608 cals
Went a little heavy on the cals, however, went a bit lighter yesterday so that's fine I suppose. Still a bit too much fat for my liking but tacos for dinner were solid.
Stand throws went well, legs still very beat up from my lower session on tuesday. Couldn't find any rhythm on the msa throws. No linear drive, kept missing the power position, just couldn't figure out what was going on. Reluctantly, I decided to try the full spin once again. I came out of the back very slowly and once I was facing the throwing area, I hit the gas and really accellerated forward with my right and threw my left leg around. I had very little ground contact with my right before the left got down and I think this was a plus. No issues with my groin, everything feels solid, including the throw. Big things to work on is keeping my head up (still uncomfortable with footwork, but this clear up quickly), separating more and hitting the stone later. Overally, despite the terrible msa work, happy with this training.
Wednesday, April 4, 2012
4/3/12 - lower
training
high box squats (18") - triples up to 455, singles up to 545, fail @ 585
rdl up to 455x5, drop to 405x5
pullups- BWx6x6
reverse hyper - 3x12
band GMs- 3x10
macros = 60/380/310 (f/c/p) = 3291cals
started watching calories again, just cleaning things up and maintaining. good weight session. Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough without the built up speed from coming out of the whole on a full squat. Was gunning for 6+ but my legs had other plans. Oh well, solid training regardless. Throws tomorrow.
high box squats (18") - triples up to 455, singles up to 545, fail @ 585
rdl up to 455x5, drop to 405x5
pullups- BWx6x6
reverse hyper - 3x12
band GMs- 3x10
macros = 60/380/310 (f/c/p) = 3291cals
started watching calories again, just cleaning things up and maintaining. good weight session. Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough without the built up speed from coming out of the whole on a full squat. Was gunning for 6+ but my legs had other plans. Oh well, solid training regardless. Throws tomorrow.
Tuesday, April 3, 2012
4/2/12 - throws: breamar & lt hammer
throws
16# hammer
*2 wind x 5, best of 114
*3 wind x10, best of 125, 7/10 over 120
23.5# stone
*step over x5, best of 33
*full braemar x5, best of 38
good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws sessions.
16# hammer
*2 wind x 5, best of 114
*3 wind x10, best of 125, 7/10 over 120
23.5# stone
*step over x5, best of 33
*full braemar x5, best of 38
good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws sessions.
4/1/12 - strongman events training
training
axle c&p up to 305x1, 335x failed press x3
monster db press up to 125x a lot, failed 155 a few times
250# keg carry x 3 feet
done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.
axle c&p up to 305x1, 335x failed press x3
monster db press up to 125x a lot, failed 155 a few times
250# keg carry x 3 feet
done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.
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