Training @ 1230p
16# hammer x 20ish?, avg 125, best 128
Meh.. ok hammer session. Not really putting any juice on these, jsut trying to nail that finish. Didn't really accomplish much other than wash out my prior thoughts about how I needed to change the finish. Today I focused on changing the angle of my orbit so that my hips opened up better on the finish. All this did was make me late, every single time because changing the angle was pushing the low point way to the left. Watched vid of Betz (http://youtu.be/xLmltCsOODw?t=13s) especially and he sets his angle and doesn't change it one bit (just like I typically do) but he opens his left up and pushes his right into it as the ball is dropping on the finish. This is what I need to work on. This vid helped a lot. Going to throw hammer again tomorrow morning and work it as I usually would but try to open my left up better for a big pop on the finish. We'll see how it goes.
Monday, April 22, 2013
4/20/13 - Vegas Games
Las Vegas Highland Games Pro Comp
22# bs - 40'9 - 3rd (PR)
16# os - 52'10 - 3rd (PR)
56# wfd - 44'4.5 - 2nd (PR)
28# wfd - 85'2.5 - 2nd
56# wob - 14 - 6th miserable
20# sheaf - 32' - 1st (PR)
22# hammer - 105'9 - 1st - 109+ on extras
16# hammer - 133'7 - 1st
Caber (17'/120#) - 70deg - 6th
Overall 2nd
Finally broke the 40ft barrier on braemar. 2nd toss was over 40 as well but last was 39. Tried to get after it and lost all separation. Fouled my first ostone which put me in a bad position mentall. Hit a 49ft toss on my 2nd throw and that got my confidence up. Relaxed and hit that solid 52ft toss on my 3rd. Very happy with this despite of placing. A good mental competition style breakthrough here so hopefully I can take that into my next games and be more confident with the stone.
Weights were incredible. I took a real easy and relaxed 41ft for my first toss. Then Andy drops one 1.25" farther than me. Haha.. I sped up my second and went 44+. Andy responded with 45 so I knew I really needed to get after it. Juiced the sprint too hard and felt out the left side of the trig so he pulled away with the W. Similar thing happened on lwd. My first was a nice and easy 84ft and Andy's was a few inches farther. Sped up my second and went 85+, Andy responded with 86. I needed to get after it and dropped a bit one out to 87+ but couldn't stop the forward momentum with my left leg and while I didn't step over the trig. My left kept inching out forward, breaking the invisible trig line. Next time Mr. Vincent, next time. haha.
Wob was next. Plenty of height for 15, just not scooping it like I usually do, weight had no backwards travel on it. Such is the result when you never practice it, despite having a setup in your back yard. That's what annoys me the most. Andy went on to kill 18ft on his first attempt then took a LEGIT shot at 18'11 for a new WR. If it was a fixed bar it would've gone over. The handle is what knocked it off. He used up everything on that toss and didn't come near as close on the others. Francis was saying he could request a fixed bar for his extras but I don't think he had the energy in him to take 3 more pulls at that height.
Sheaf up after lunch (stupid rotation imo). Missed 24ft twice and squeaked it over on my 3rd attemped. I think everyone missed their first attempts. Dialing in accuracy was an issue. Finally got it all set and was money at 26, 28, 30 and 32. Took some good shots at 34 and had height on my last one but left it out front. This was a solid PR for me.
Hammers up next. Took me several warmups to loosen my back up. I prefer to do hammers right after weights, before lunch that way there's no issues with getting tight or anything. I can just relax and get after it. With this rotation none of that was happening. Took me 4 attempts at winds before I could even get loose enough to complete all 3 winds without falling over. Was thinking this was going to be a bad day for hammers. I also had in the back of my head that new finish style I was working on on Wednesday. First toss went to 103ish and I was happy with as we were throwing uphill. It wasn't a giant uphill but anybody that's gone to Vegas in the last 3 years will know what I'm talking about. This is def not a PR field for hammers. With the new style my low point kept drifting left on my 3rd wind which was making me late on my finish. I was hitting the position that I wanted but was late on them. I took some extras, not for pr but moreso to work on that finish and dropped a solid one out to 109+ (which didn't get recorded for some reason). Moving into light hammer my first was 127ish or so and way out to the left side of the field. Again, late on the finish because the ball drifting on 3. I've got an idea on how to fix this and will be playing with it in training this week. Finished up with a best at 133 but 5/6 over 130 on this field and I was pretty happy. I'm definitely getting setup for some big hammers in the near future.
Last up: Caber. 17'/120# stick with little taper. This really wasn't a bad stick, but it was 530pm and I was exhausted. I should've grabbed something to eat and some caffeine but I just went into it. Bad idea. On the first pick I remember thinking to myself, this isn't going to happen, I don't have the energy. Took a half ass attempt and went 60 degrees. Blegh.. second one the wind kicked up on me and I spent so much time trying to recover it that I ended up just laying it down in frustration.. then went and laid down on the field until it was my turn again. 3rd attempt I remember psyching myself up for a big pull. Pick went well, drive went well but there just wasn't anything behind my pull. No excuses here, I just didn't have the WIM.
Andy took a well deserved 1st after snagging a few sweet PRs. His performance on the caber was incredible. He had it past 90 degrees before the top even hit the ground. Was awesome. Mike Dickens hit a sweet PR of 32ft on the sheaf as well, that was pretty awesome. Threw with Ryan Stewart, Doug Steiger, Kearney Smith, Jon Odden and John O'Neil. Oh yeah, Jon O'Neil went 55+ on the Ostone that looked effortless as shit. That was pretty sweet looking. Had a lot of fun with this group and I'm really enjoying my short tenure thus far in the Pro group. Looking forward to Sacramento this next weekend coming up. This was a big games for me in the sense of consistency. This confirmed to me (and others I hope) that my performance in Phoenix wasn't a fluke. I've got some solid marks to improve on and I hope to be a heavy hitter in the near future. Still more work to do, as if it will ever end, lol.
Thanks to my Mrs for coming up to the Vegas with me and cheering me on with our 3 month old boy. Thanks to Tod Stewart of Stewart & Torgersen Injury Law for helping me out with travel expenses and his support. Thanks to Sport Kilt for the sweet threads the entire Sullivan gang is now wearing, New World Celts ftw.
Now it's back to training, and I need to get this spinal erector thing fixed. Some annoying pains going on that have reached their nuisance threshold. Going to see a MT this week and get it worked on. No video of this weekend, it was windy all day so keeping a tripod up wasn't in my priorities.
22# bs - 40'9 - 3rd (PR)
16# os - 52'10 - 3rd (PR)
56# wfd - 44'4.5 - 2nd (PR)
28# wfd - 85'2.5 - 2nd
56# wob - 14 - 6th miserable
20# sheaf - 32' - 1st (PR)
22# hammer - 105'9 - 1st - 109+ on extras
16# hammer - 133'7 - 1st
Caber (17'/120#) - 70deg - 6th
Overall 2nd
Finally broke the 40ft barrier on braemar. 2nd toss was over 40 as well but last was 39. Tried to get after it and lost all separation. Fouled my first ostone which put me in a bad position mentall. Hit a 49ft toss on my 2nd throw and that got my confidence up. Relaxed and hit that solid 52ft toss on my 3rd. Very happy with this despite of placing. A good mental competition style breakthrough here so hopefully I can take that into my next games and be more confident with the stone.
Weights were incredible. I took a real easy and relaxed 41ft for my first toss. Then Andy drops one 1.25" farther than me. Haha.. I sped up my second and went 44+. Andy responded with 45 so I knew I really needed to get after it. Juiced the sprint too hard and felt out the left side of the trig so he pulled away with the W. Similar thing happened on lwd. My first was a nice and easy 84ft and Andy's was a few inches farther. Sped up my second and went 85+, Andy responded with 86. I needed to get after it and dropped a bit one out to 87+ but couldn't stop the forward momentum with my left leg and while I didn't step over the trig. My left kept inching out forward, breaking the invisible trig line. Next time Mr. Vincent, next time. haha.
Wob was next. Plenty of height for 15, just not scooping it like I usually do, weight had no backwards travel on it. Such is the result when you never practice it, despite having a setup in your back yard. That's what annoys me the most. Andy went on to kill 18ft on his first attempt then took a LEGIT shot at 18'11 for a new WR. If it was a fixed bar it would've gone over. The handle is what knocked it off. He used up everything on that toss and didn't come near as close on the others. Francis was saying he could request a fixed bar for his extras but I don't think he had the energy in him to take 3 more pulls at that height.
Sheaf up after lunch (stupid rotation imo). Missed 24ft twice and squeaked it over on my 3rd attemped. I think everyone missed their first attempts. Dialing in accuracy was an issue. Finally got it all set and was money at 26, 28, 30 and 32. Took some good shots at 34 and had height on my last one but left it out front. This was a solid PR for me.
Hammers up next. Took me several warmups to loosen my back up. I prefer to do hammers right after weights, before lunch that way there's no issues with getting tight or anything. I can just relax and get after it. With this rotation none of that was happening. Took me 4 attempts at winds before I could even get loose enough to complete all 3 winds without falling over. Was thinking this was going to be a bad day for hammers. I also had in the back of my head that new finish style I was working on on Wednesday. First toss went to 103ish and I was happy with as we were throwing uphill. It wasn't a giant uphill but anybody that's gone to Vegas in the last 3 years will know what I'm talking about. This is def not a PR field for hammers. With the new style my low point kept drifting left on my 3rd wind which was making me late on my finish. I was hitting the position that I wanted but was late on them. I took some extras, not for pr but moreso to work on that finish and dropped a solid one out to 109+ (which didn't get recorded for some reason). Moving into light hammer my first was 127ish or so and way out to the left side of the field. Again, late on the finish because the ball drifting on 3. I've got an idea on how to fix this and will be playing with it in training this week. Finished up with a best at 133 but 5/6 over 130 on this field and I was pretty happy. I'm definitely getting setup for some big hammers in the near future.
Last up: Caber. 17'/120# stick with little taper. This really wasn't a bad stick, but it was 530pm and I was exhausted. I should've grabbed something to eat and some caffeine but I just went into it. Bad idea. On the first pick I remember thinking to myself, this isn't going to happen, I don't have the energy. Took a half ass attempt and went 60 degrees. Blegh.. second one the wind kicked up on me and I spent so much time trying to recover it that I ended up just laying it down in frustration.. then went and laid down on the field until it was my turn again. 3rd attempt I remember psyching myself up for a big pull. Pick went well, drive went well but there just wasn't anything behind my pull. No excuses here, I just didn't have the WIM.
Andy took a well deserved 1st after snagging a few sweet PRs. His performance on the caber was incredible. He had it past 90 degrees before the top even hit the ground. Was awesome. Mike Dickens hit a sweet PR of 32ft on the sheaf as well, that was pretty awesome. Threw with Ryan Stewart, Doug Steiger, Kearney Smith, Jon Odden and John O'Neil. Oh yeah, Jon O'Neil went 55+ on the Ostone that looked effortless as shit. That was pretty sweet looking. Had a lot of fun with this group and I'm really enjoying my short tenure thus far in the Pro group. Looking forward to Sacramento this next weekend coming up. This was a big games for me in the sense of consistency. This confirmed to me (and others I hope) that my performance in Phoenix wasn't a fluke. I've got some solid marks to improve on and I hope to be a heavy hitter in the near future. Still more work to do, as if it will ever end, lol.
Thanks to my Mrs for coming up to the Vegas with me and cheering me on with our 3 month old boy. Thanks to Tod Stewart of Stewart & Torgersen Injury Law for helping me out with travel expenses and his support. Thanks to Sport Kilt for the sweet threads the entire Sullivan gang is now wearing, New World Celts ftw.
Now it's back to training, and I need to get this spinal erector thing fixed. Some annoying pains going on that have reached their nuisance threshold. Going to see a MT this week and get it worked on. No video of this weekend, it was windy all day so keeping a tripod up wasn't in my priorities.
Wednesday, April 17, 2013
4/17/13 - hammer/wfd/ostone
Training#1 @ 6am
16# hammer x approx 30, avg 126, best 130
Really good hammer session. Figured out a couple things here. Thanks to Mike Dickens I pointed my left toe out to open my hips up better. Thanks to Jake Nicol I started putting more weight on my left leg throughout the throw. Started working the hammer more side to side, getting longer on my left side and less on my right. With more weight on my left I'm able to push my right against it harder for a stronger finish and a bigger scoop. Definitely made some progress here. Going to need more reps to solidify it at faster speeds but very happy with the progress.
Training#2 @ 1245p
56# wfd
*1 turns x6, avg 41, best 42
*full x7, avg 44, best 45'6
28# wfd x4, avg 85, best 89'1
15.5# ostone full spin x4, 49, 51, 51, 53
Great practice. Slowed down my sprint on the 1 turns and worked on nailing the finish, getting nice and long on the drive to zero and a big lift. Good numbers here, despite being pretty fatigued. Left spinal erector was pretty damn tight too, tough week. Anyways, relaxed the first couple fulls with the 56 and was dropping 42-43ish. Decided to pick it up some and was going 44s consistently. Now, here's the trick. I've got a terrible habit of diving into the sprint when I really get after it which kills my position on the finish. So I went out on a limb and decided to speed up my cast out of the back. This gave me fantastic speed through the sprint, while only sprinting at about 80% and I was still able to get into a great position for the finish. Dropped a couple 45s with the 56 and called it a day. Did the same with the 28. Took it nice and easy on the first couple and went 85 and 81. Then sped it up out of the back and went 87 and 89. Great day for weights..
Onto stone, running out of time so I just took a handful of throws. Hit a couple drills after the first two tosses to get my left around fast, push my right hip and hold my right shoulder back. Hit a big 53 for the last toss and more was in there. Finally, a light at the end of the tunnel. I might stop talking so much shit about stones now........... or not.
16# hammer x approx 30, avg 126, best 130
Really good hammer session. Figured out a couple things here. Thanks to Mike Dickens I pointed my left toe out to open my hips up better. Thanks to Jake Nicol I started putting more weight on my left leg throughout the throw. Started working the hammer more side to side, getting longer on my left side and less on my right. With more weight on my left I'm able to push my right against it harder for a stronger finish and a bigger scoop. Definitely made some progress here. Going to need more reps to solidify it at faster speeds but very happy with the progress.
Training#2 @ 1245p
56# wfd
*1 turns x6, avg 41, best 42
*full x7, avg 44, best 45'6
28# wfd x4, avg 85, best 89'1
15.5# ostone full spin x4, 49, 51, 51, 53
Great practice. Slowed down my sprint on the 1 turns and worked on nailing the finish, getting nice and long on the drive to zero and a big lift. Good numbers here, despite being pretty fatigued. Left spinal erector was pretty damn tight too, tough week. Anyways, relaxed the first couple fulls with the 56 and was dropping 42-43ish. Decided to pick it up some and was going 44s consistently. Now, here's the trick. I've got a terrible habit of diving into the sprint when I really get after it which kills my position on the finish. So I went out on a limb and decided to speed up my cast out of the back. This gave me fantastic speed through the sprint, while only sprinting at about 80% and I was still able to get into a great position for the finish. Dropped a couple 45s with the 56 and called it a day. Did the same with the 28. Took it nice and easy on the first couple and went 85 and 81. Then sped it up out of the back and went 87 and 89. Great day for weights..
Onto stone, running out of time so I just took a handful of throws. Hit a couple drills after the first two tosses to get my left around fast, push my right hip and hold my right shoulder back. Hit a big 53 for the last toss and more was in there. Finally, a light at the end of the tunnel. I might stop talking so much shit about stones now........... or not.
4/16/13 - me push press + de bench & sheaf/hammer
Training#1 @ 5a
Push press up to 315x1
Strict ohp 225x5x3
Speed bench 155x3x10
Bench (ultra wide grip x4 -> regular grip x4 -> close grip x4) 225x3 sets
Ring dips 5x7
Band pull aparts 3x20
Band face pulls 3x20
Band push downs 3x20
Felt my lower left abdominal cramp up at 275 and was still cramped at 315 so I called it there as to not force an injury. The 225 felt pretty good. Speed bench was solid and the higer rep bench sets with different grips were pretty fun. The last 4 reps at close grip felt heavy as shit. Last couple sets on the dips were rest/pause on the last 2-3 reps. Def getting stronger though. One more light workout and deload for Vegas this weekend.
Training#2 @ 12p
16# hammer x a bunch of miserable reps
Boot blade broke on Saturday so I attempted throwing with just one bolt in my right boot and that ended up making me feel unstable. Finish still incredibly off.
Push press up to 315x1
Strict ohp 225x5x3
Speed bench 155x3x10
Bench (ultra wide grip x4 -> regular grip x4 -> close grip x4) 225x3 sets
Ring dips 5x7
Band pull aparts 3x20
Band face pulls 3x20
Band push downs 3x20
Felt my lower left abdominal cramp up at 275 and was still cramped at 315 so I called it there as to not force an injury. The 225 felt pretty good. Speed bench was solid and the higer rep bench sets with different grips were pretty fun. The last 4 reps at close grip felt heavy as shit. Last couple sets on the dips were rest/pause on the last 2-3 reps. Def getting stronger though. One more light workout and deload for Vegas this weekend.
Training#2 @ 12p
16# hammer x a bunch of miserable reps
Boot blade broke on Saturday so I attempted throwing with just one bolt in my right boot and that ended up making me feel unstable. Finish still incredibly off.
Monday, April 15, 2013
4/15/13 - me squat & stones
Training#1 @ 440a
Deadlift against efs short avg bands up to 545x1
Front/back squat (pause last back squat) 275x3, 335x3, 405x3
GMs 275x5x3
RDLs 315x5, 405x5x2
lol, looking back I guess I didn't do very much in terms of volume. Ended up skipping step ups, was pretty smoked. Got vid of the deadlift and front/back squat combo. Man, I love that combo. It's a killer and I can get through both squat exercises at the same time. RDLs felt pretty good and I can tell my hams have gotten weaker from not doing them as often. Last year when I was pulling 675 I could do 455x5 without much of a problem. 405 felt heavy today. At least I've finally nailed the problem and can work on it. Also, on my DL tech. I've gotten in the habit of slowly dropping my hips and firing up. Looking back, that's not what I did. I figured that out today when I doubled 455 + the bands. Noticed my second rep was much cleaner. I always do a full reset but the second one I shoot my ass up then drop it down real fast before pulling. Did this on my 495 and 545 and felt MUCH better off the floor and felt a better position at my knees. Things are starting to come around. PROGRESS!!!!
Training#2 @ 1130a
15.5# stone
*stand x6, best 45, avg 44
*180 drills with & without stone
*1/4 turn south africsn with & without stone
*full spin x10-12, best 50, avg 49-50
Good stone practice today. Standing throws really coming together. Working on pushing my right hip and holding my right shoulder back, squeezing my right obliques then firing hard off my left leg and left arm block. Haven't had distances like these standing in a while, despite being pretty fatigued from weights this am. Spins felt good. Lots of drills keeping an eye focal point on the horizon while snapping my left leg into place and pushing my right hip. Really exaggerates my inflexibility. Need to work on this. On the positive side, I can really feel the right leg push and obliques tighten up to hold my upper back. This is a great cue. It's not translating every time yet, but I had some solid throws today and it's def progress. Dislike stones a little less after today. Hopefully after a month or so I'll actually enjoy throwing them, haha.
Deadlift against efs short avg bands up to 545x1
Front/back squat (pause last back squat) 275x3, 335x3, 405x3
GMs 275x5x3
RDLs 315x5, 405x5x2
lol, looking back I guess I didn't do very much in terms of volume. Ended up skipping step ups, was pretty smoked. Got vid of the deadlift and front/back squat combo. Man, I love that combo. It's a killer and I can get through both squat exercises at the same time. RDLs felt pretty good and I can tell my hams have gotten weaker from not doing them as often. Last year when I was pulling 675 I could do 455x5 without much of a problem. 405 felt heavy today. At least I've finally nailed the problem and can work on it. Also, on my DL tech. I've gotten in the habit of slowly dropping my hips and firing up. Looking back, that's not what I did. I figured that out today when I doubled 455 + the bands. Noticed my second rep was much cleaner. I always do a full reset but the second one I shoot my ass up then drop it down real fast before pulling. Did this on my 495 and 545 and felt MUCH better off the floor and felt a better position at my knees. Things are starting to come around. PROGRESS!!!!
Training#2 @ 1130a
15.5# stone
*stand x6, best 45, avg 44
*180 drills with & without stone
*1/4 turn south africsn with & without stone
*full spin x10-12, best 50, avg 49-50
Good stone practice today. Standing throws really coming together. Working on pushing my right hip and holding my right shoulder back, squeezing my right obliques then firing hard off my left leg and left arm block. Haven't had distances like these standing in a while, despite being pretty fatigued from weights this am. Spins felt good. Lots of drills keeping an eye focal point on the horizon while snapping my left leg into place and pushing my right hip. Really exaggerates my inflexibility. Need to work on this. On the positive side, I can really feel the right leg push and obliques tighten up to hold my upper back. This is a great cue. It's not translating every time yet, but I had some solid throws today and it's def progress. Dislike stones a little less after today. Hopefully after a month or so I'll actually enjoy throwing them, haha.
Sunday, April 14, 2013
4/13/13 - Vegas prep throws practice
Training @ 545a
16# shot warmup stands x5
24# shot stands x9-10, best 35, avg 34
16# shot 180 drills x6, avg 45ish
16# shot quarter turn into south African x6-8, avg 49
16# shot full spin x10-12, best 49, avg 49
22# hammer x4, best 104, avg 134
16# hammer x6, best 134, avg 132
56# wfd one turn x6, best 42, avg 40
56# wfd full x6-8, best 45, avg 43
28# wfd x6-8, best 86, avg 84
Shot went better than expected. Threw off of grass obv. Working on holding my right shoulder back to allow my right hip to push through before blocking. Slowly getting there. When I hit it I could really feel the slingshot of pushing the shot out and it just felt effortless. Great practice with that.
Hammers were ok. Heavy felt.... heavy. I'm not a fan of heavy hammer, it moves slow and I just don't feel like I can ever really get it going. Satisfied with a couple 103s and a 104, given the effort level here. Light hammer went well. Had to force myself to relax, I was really trying to kill the finish at first and was pulling in. Relaxed and focused on the finish and it was great. Still not getting my hips all the way into the finish but the 130s are getting easier and easier.
Wfd started out great. 1 turns are the best they have been in a while. Really feeling the drive to zero and a big finish. Went to the fulls and they broke down. My fault completely, I was trying to gas the shit out of them and subsequently either missing the finish, or hitting the sprint too late and the weights were going way off to the left side of the field. Oh well. Lwd was ok. First toss went out to 86 and felt awesome. Laid off the sprint a little so I could kill the finish and it was a great throw. The next couple I started juicing the sprint and ended up missing the finish. Laid off again and had a couple good ones out to 84.
Overall a good practice. Need to hit up some wob and sheaf before Vegas too. Monday will be stones, Tuesday wfd/sheaf/wob and Wednesday stones. That's the plan. Ice bath Wed night, hot tub Thursday w/stretch & foam roll and a cold shower Saturday morning. Lots of food Fri night btw, lol..
16# shot warmup stands x5
24# shot stands x9-10, best 35, avg 34
16# shot 180 drills x6, avg 45ish
16# shot quarter turn into south African x6-8, avg 49
16# shot full spin x10-12, best 49, avg 49
22# hammer x4, best 104, avg 134
16# hammer x6, best 134, avg 132
56# wfd one turn x6, best 42, avg 40
56# wfd full x6-8, best 45, avg 43
28# wfd x6-8, best 86, avg 84
Shot went better than expected. Threw off of grass obv. Working on holding my right shoulder back to allow my right hip to push through before blocking. Slowly getting there. When I hit it I could really feel the slingshot of pushing the shot out and it just felt effortless. Great practice with that.
Hammers were ok. Heavy felt.... heavy. I'm not a fan of heavy hammer, it moves slow and I just don't feel like I can ever really get it going. Satisfied with a couple 103s and a 104, given the effort level here. Light hammer went well. Had to force myself to relax, I was really trying to kill the finish at first and was pulling in. Relaxed and focused on the finish and it was great. Still not getting my hips all the way into the finish but the 130s are getting easier and easier.
Wfd started out great. 1 turns are the best they have been in a while. Really feeling the drive to zero and a big finish. Went to the fulls and they broke down. My fault completely, I was trying to gas the shit out of them and subsequently either missing the finish, or hitting the sprint too late and the weights were going way off to the left side of the field. Oh well. Lwd was ok. First toss went out to 86 and felt awesome. Laid off the sprint a little so I could kill the finish and it was a great throw. The next couple I started juicing the sprint and ended up missing the finish. Laid off again and had a couple good ones out to 84.
Overall a good practice. Need to hit up some wob and sheaf before Vegas too. Monday will be stones, Tuesday wfd/sheaf/wob and Wednesday stones. That's the plan. Ice bath Wed night, hot tub Thursday w/stretch & foam roll and a cold shower Saturday morning. Lots of food Fri night btw, lol..
Thursday, April 11, 2013
4/11/13 - de squat/pull + assistance & stones
Training#1 @ 430a
16" box squat w/power factor, heels raised 1.5" 185x2x2, 225x2x10, avg 2.83-2.96 w/ a couple at 3.09f/s
Deadlift w/power factor 225x1x2, 275x1x8, avg 2.96-3.09 w/ one at 3.21f/s
Dimel deads 275x15x3
Avg band GMs 3x15
BB rows 275x8x3
Pullups 5x6
BB cheat curls 135x10x3
Trapbar shrugs 315x20x3
Band pushdowns 3x20
^swole.
Squats and pulls felt great. Feeling faster already. Really attacking my posterior too. Was just going to be lazy and do some ring rows but decided to hit the bb rows anyways and they weren't as bad as I thought they were going to be. Next week will hit up either 295 or 315, whatever's on the bar after dimels. Pullups felt miserable. Being fatigued from the pulls and rows, plus sore from upper the day before, ended up having to rest pause the last couple reps of the last 2 sets. Ughh.. Finished up with a bro sesh. Biceps are already starting to look the part. Win.
Training#2 @ 1215p
15.5# stone
*stand x4 to warmup
*180 footwork drills
*180 drill throws x6-8
*1/4 turn into south african drill
*1/4 turn into south african throws x6-8
*full spin drills
*full spin throws x10-12 with a couple south african drills in between
Really working on positions at the front. Trying to hold my right shoulder back while my left arm is opening up. That gives my right hip time to push through and prep for the block. I think I made progress. I've got a positive frame of mind after this practice but there's still lots and lots of reps to do. This will definitely be a focal point of my training over the next couple months. Didn't measure any tosses but a lot of the divots out there are in the 45ft range and I was hitting those with ease going very slow. Not going to try to turn on the gas until I'm hitting these positions on a consistent basis. Looking forward to Saturday, throwing all implements with Jake Nicol, Adam Brezina, Brandon Hall and Eddie Brown. Stones will still be a focal point but going to get some time in with wfd, hammers and sheaf as well. Vegas coming up soon. Can't look like a fool again on the stones.
16" box squat w/power factor, heels raised 1.5" 185x2x2, 225x2x10, avg 2.83-2.96 w/ a couple at 3.09f/s
Deadlift w/power factor 225x1x2, 275x1x8, avg 2.96-3.09 w/ one at 3.21f/s
Dimel deads 275x15x3
Avg band GMs 3x15
BB rows 275x8x3
Pullups 5x6
BB cheat curls 135x10x3
Trapbar shrugs 315x20x3
Band pushdowns 3x20
^swole.
Squats and pulls felt great. Feeling faster already. Really attacking my posterior too. Was just going to be lazy and do some ring rows but decided to hit the bb rows anyways and they weren't as bad as I thought they were going to be. Next week will hit up either 295 or 315, whatever's on the bar after dimels. Pullups felt miserable. Being fatigued from the pulls and rows, plus sore from upper the day before, ended up having to rest pause the last couple reps of the last 2 sets. Ughh.. Finished up with a bro sesh. Biceps are already starting to look the part. Win.
Training#2 @ 1215p
15.5# stone
*stand x4 to warmup
*180 footwork drills
*180 drill throws x6-8
*1/4 turn into south african drill
*1/4 turn into south african throws x6-8
*full spin drills
*full spin throws x10-12 with a couple south african drills in between
Really working on positions at the front. Trying to hold my right shoulder back while my left arm is opening up. That gives my right hip time to push through and prep for the block. I think I made progress. I've got a positive frame of mind after this practice but there's still lots and lots of reps to do. This will definitely be a focal point of my training over the next couple months. Didn't measure any tosses but a lot of the divots out there are in the 45ft range and I was hitting those with ease going very slow. Not going to try to turn on the gas until I'm hitting these positions on a consistent basis. Looking forward to Saturday, throwing all implements with Jake Nicol, Adam Brezina, Brandon Hall and Eddie Brown. Stones will still be a focal point but going to get some time in with wfd, hammers and sheaf as well. Vegas coming up soon. Can't look like a fool again on the stones.
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