3/28/11 - deads

training

hang snatches - 185x3, 185x3, 195x3, 195x3, 205x3
hang cleans - 270x3, 285x3, 305x4
deadlifts - 485x3, 515x3, 545x4
18" box jumps - BW+ 50lbs x8 x4sets

+core = hanging leg raises x3 sets

macros = 70f / 261c / 276p = 2828, ~125g carbs pre-WO

good workout, happy with everything except how heavy the cleans felt.. back is still a bit tweaked from thursday so I imagine that took some of my explosiveness, but all in all it was still a productive session. haven't done the box jumps before, just wanted to do something aside from plyo jumps, very little knee bend to land on the box, going to increase this to 24" next week and over the next few months increase the weight to +100 or so.. Weigh-in tomorrow then increasing calories to maintenance for 3 weeks until after the vegas games then dropping back down.

3/26/11 - throws

thows training

• 23.5# braemar, ~10 throws, 85-90%, low 30s with a couple around 35'
• 16# open - south african, 5-6 throws, low 30s, blegh
• 53# WFD, 4-5 standing throws, 3-4 single spins, 4-5 double spins, best just shy of 37'
• 42# WFD - 3 throws, 43ish first 2 throws, then 48' last throw
• 28# WFD - 5-6 throws, first was 68' and it went down from there
• 16# hammer - ~10 throws, 100-110ish

braemar - felt off today, wasn't getting a good forward drive into double post and into the reverse C

open - felt horrible, felt like I've never done a south african before, just couldn't get on it. definitely need to drill alot more so that I'm comfortable going into the Vegas games

HWFD - felt good though not getting enough leg drive, that 37' was nearly standing, get some leg drive into it and I'll be hitting near 40'

42# WFD - just hit positions the first two throws and didn't focus on putting much drive into it, put some juice on the last one and it felt great, didn't measure it officially but it was about 2' off of the 50' flag which would be a PR for me

28# WFD - my thumb was throbbing at this point, lots of pain, got 2 good throws out there (and I wasn't really even getting on it) at about 68' before going downhill fast so I shut it down early

16# hammer - first time doing hammer since the phoenix games due to my abdominal strain. felt good, no issues hitting full extension. hit quite a few around the 98' range then added a little speed and was hitting 105s pretty easy. Just focused on hitting positions, getting long and keeping my balance. I'll start working on speed and power over the next week or so..

good session today, was out there for about 3 hours throwing with Brezina, Seckman and another buddy of mine.. definitely need alot of work on my south african but everything else seems to be coming together nicely. Looking forward to open, LWFD and WOB on wednesday.. going to try to do south african drills daily to get the movement dialed in.


macros = ?? 1st cheat day in nearly a month, lots of spaghetti, some protein shakes and ice cream for dessert, nom nom nom..

3/24/11 - squats/throwing

training

front squats (narrow stance ATG)- 305x5, 325x5, 345x5
pullups- BWx3 x10sets
RDL- 315x5, 365x5, 405x5, 315x8

brutal front squats, left erector cramped up on the 4th rep of the last set and I finished the 5th rep anyways.. it's now saturday and I'm still paying for it..

evening throws training

16# shot, south african - 25-35 throws, 75-80%, hitting high 30s/low 40s

macros = 66f / 278c / 282p = 2911, ~125g carbs pre-WO

need to focus on keeping chest high instead of trying to lead bent over, just need to work on drills for this

3/23/11 - throwing

lunchtime training throws

• 16# shot, south african - 15-20throws, 75-80%, hitting high 30s/low 40s
• 56# WFD - 5-6 standing, 4-5 single spin, ~5 double spin, 85-90% hitting mid low 30s
• WOB - 7-9 standing throws, 3-4 spinning, unk height
• 28# WFD - 4 throws, hit low 70s on the last 2

shot - south african feeling better, need to work on really getting coiled up good and releasing explosively with a drive to the trig similar to braemar

WFD felt good, in began my turn earlier on the first spin which made me wait what seemed like a lot longer before I could drive to the trig, however, when I did start my drive, I had incredible power. Only once did I actually put any juice on the final pull and nailed about 34' with minimal effort. going to start throwing HWFD on saturday's only. I find that it tears my thumb up too bad during the week so I'm going to go with LWFD drills during the week an both on the weekends focusing on full throws at a lesser effort

WOB felt great, getting a really good stretch on the way back then dropping the hips and powering up. spin feels off, just need to get used to catching the weight and driving it upwards..


macros = 59f / 268c / 271p = 2688 cals, 125g carbs preWO and another 35g during

3/22/11 - presses

am weight= 289.6lbs

training

incline press- 270x5, 285x5, 305x5
push press- 255x5, 270x5, 285x6
yates bb rows- 225x8, 275x8, 315x6, 365x5 x2sets
close grip press- 275x6, 285x5 x2sets

+core work= hanging leg raises, lying leg raises, weighted hammer spins

macros = 66f / 262c / 292p = 2841, ~125g carb pre-WO

good session, definitely feeling the effects of lower calories. I'm happy I bump calories up to maintenance next week for 3 weeks... close grips are improving so I'm happy about that, hopefully will be hitting all sets in the 300s here shortly. rows felt solid, haven't done yates style underhand grip in a long time, push press felt weak today, I definitely need to bring my wrist wraps so that I can get a good dip before I drive upwards, without them it was overextending my wrists and very uncomfortable, because of that I lost alot of leg drive.

3/21/11 - deads

training

hang snatches - 155x3, 175x3, 185x3, 195x3, 205x1 (PR), 215x1 (PR), 225x2 (PR), 225x1
plyo jumps - +50x5 x3sets
hang cleans - 255x5, 270x5, 285x6
deadlifts - 455x5, 485x5, 515x3+2(rest/pause)

http://www.youtube.com/watch?v=_GALoB_a_eU

macros = 60f / 265c / 273p = 2754, ~125g carbs pre-WO

all things considered, this was a great workout. several PRs on the hang snatch, mostly due to me not doing them in a very long time as I previously had been working hip snatches for the most part. Felt good to get explosive and nail my previous PR from the floor in the hang position for a double. Definately sapped energy for the rest of the workout. Cleans were easy until I got to the last 3 reps with 285, just didn't want to get up there. Deads weren't bad but I can def tell I don't have the same kind of muscular endurance I used to, by the time I got to that 4th rep I was crushed.. I guess that serves me right for training singles doubles and triples for so long, but again, all things considered this was an awesome workout. Weighing in tomorrow, should be under 290 for the first time in about a year.

3/19/11 - throws

lunchtime training throws

• 23.5# braemar - 25-30 throws, 85-90% hitting around 31-33' with a couple @ 35'
• 16# shot, south african - 35-40 throws, 75-80%, hitting high 30s/low 40s
• 26# WFD - 10 standing, 10 single spin, ~15 double spin, 85-90% hitting mid 60s, put some juice on the last few throws and hit low 70s each time

braemar- focused on driving forward onto double post while keeping square to the back of the trig as long as possible

south african shot- focused on the active left arm while spinning, getting really wound up driving the knee inwards once in the power position, not focusing on getting down at all yet, felt good.

WFD- broke part of my 5lb plate off the WFD on my first standing throw so it dropped down to about 26lbs. standing and single spins focused on driving the weight out past the trig as well as a good lift. same with double spin. after reviewing phx tape, I need to start my spin earlier as my high point is initially off my left shoulder. I think this may be causing me to use energy (that could be spent on drive) to correct the orbit and therefore lowering my numbers a bit. Will work on this


macros = 53f / 330c / 272p = 2905 cals, 75g carbs preWO and another 100g during, by the end of the 3rd hour I was definitely feeling fatigue despite the calories.