training
23.5# stone
*non reverse x1
*step over x1
*full x4, best of 37'
16# stone
*full spin x4, best of 45'
56# wfd
*1 turn x3
*full x8-10, best of 41
28# wfd
*full x10-12, best of 78
22# hammer
*1 wind x2
*2 wind x3
*3 wind x6, best of 95
good session that totally exhausted me. Bstone felt off the whole time, just wasn't getting a good push with my right. Need to work on this as it seems to have gone down lately. Full spin throws felt good but I felt a tweak in my groin and shut it down. A few hours later it felt 100% so I'm glad I shut it down. Going to start killing stretching and leg sweeps to strengthen the right adductor. WFD was feeling terrible. 1 turns were slow and I couldn't nail the finish so I was expecting a shit-show on the full throws. On the contrary, full throws went pretty well. Had a series around 35-37, then a couple at 38 and my last throw went 41'2 (few inches off a training PR). I started focusing on being smoother and patient out of the back after the first turn, then extremely violent on the finish. On that 41' toss, the weight just sling shotted out and I almost fouled over the trig. Was a great throw. Looking forward to weights again to play with this a bit more. Focused on the same thing with lwfd. Just staying relaxed, working on a wider/smoother orbit rather than a violent drive. Was hitting 74-75 feet effortless and jumped to high 78s with some juice on it. 80' will fall very soon. Hammers also felt good. Worked the one and 2 winds to focus on delivery then on the 3 winds focused on driving my right knee to keep the ball moving while it's behind me. Starting to get good speed on these, 100' is going down soon as well. I took video but I probably won't post it as it'll be throwing 4 times again this week. Prescott games coming up on 4/12.
***
macros = 61/204/253 (f/c/p) 2358cals <- bit higher than usual, but I figured I earned this in training today.
Monday, April 30, 2012
4/27/12 - throws: hammer
am weight= 278.6lbs
training
16# hammer
*1 wind x6, best of 94
*2 wind x10, best of 109
*3 wind x12, best of 114
not driving my right knee enough, however, did work on getting longer on 2 and staying long on 3.. decent session
***
macros = ?? cheat meal in the evening, didn't go overboard, just some chipotle and chips/guac. Had to change the alternator in my car, blegh
training
16# hammer
*1 wind x6, best of 94
*2 wind x10, best of 109
*3 wind x12, best of 114
not driving my right knee enough, however, did work on getting longer on 2 and staying long on 3.. decent session
***
macros = ?? cheat meal in the evening, didn't go overboard, just some chipotle and chips/guac. Had to change the alternator in my car, blegh
Friday, April 27, 2012
4/26/12 - speed 2.2: deads/push press
training
speed deads- 135x10, 225x10
*275x3 @ 2.84f/s
*315x3 @ 3.09f/s
*365x3 @ 2.72f/s
*365x3 @ 2.96f/s
*365x3 @ 2.84f/s
*365x3 @ 2.96f/s
*365x3 @ 3.21f/s
*365x3 @ 3.21f/s
*365x3 @ 3.09f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
speed push press- barx10, 135x10
*185x3 @ 3.45f/s
*185x3 @ 3.95f/s
*185x3 @ 4.45f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
*185x3 @ 5.07f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
pullups - BWx5x4
db rows- 100x10, 120x10, 160x8x2
Everything felt pretty good today. Started off pretty stiff and slow on the deads and ended up doing well once I got into it, just needed to find the right rhythm. Getting used to 1 minute between sets and am recovering faster. Still not optimal yet, but definitely working on getting there. Push presses felt light and very very snappy. I felt like if I just let the bar go it would go 4-5 feet over my head. Definitely the fastest I've ever worked a push press. Hopefully, this will also help solidify my leg drive technique for when I do heavy push presses, namely the strongman comp I have coming up in a few weeks. Dilly dally'd around too much when I first got to the gym and ran out of time on the pullups/rows so skipped the last set. Overall a good day though.
***
macros = 47/172/241 (f/c/p) 2122cals
speed deads- 135x10, 225x10
*275x3 @ 2.84f/s
*315x3 @ 3.09f/s
*365x3 @ 2.72f/s
*365x3 @ 2.96f/s
*365x3 @ 2.84f/s
*365x3 @ 2.96f/s
*365x3 @ 3.21f/s
*365x3 @ 3.21f/s
*365x3 @ 3.09f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
speed push press- barx10, 135x10
*185x3 @ 3.45f/s
*185x3 @ 3.95f/s
*185x3 @ 4.45f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
*185x3 @ 5.07f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
pullups - BWx5x4
db rows- 100x10, 120x10, 160x8x2
Everything felt pretty good today. Started off pretty stiff and slow on the deads and ended up doing well once I got into it, just needed to find the right rhythm. Getting used to 1 minute between sets and am recovering faster. Still not optimal yet, but definitely working on getting there. Push presses felt light and very very snappy. I felt like if I just let the bar go it would go 4-5 feet over my head. Definitely the fastest I've ever worked a push press. Hopefully, this will also help solidify my leg drive technique for when I do heavy push presses, namely the strongman comp I have coming up in a few weeks. Dilly dally'd around too much when I first got to the gym and ran out of time on the pullups/rows so skipped the last set. Overall a good day though.
***
macros = 47/172/241 (f/c/p) 2122cals
 |
| dinner = stuffed bell peppers, sans peppers... score! |
Wednesday, April 25, 2012
4/25/12 - throws: stone & hwfd
training
16# stone
*standing no reverse x3
*standing step over x3
*standing full x5
*full spin x10
56# wfd
*full x12
today was supposed to be a gym day but I decided to take advantage of the overcast high 70s/low 80s weather we had and get some throwing in. Glad I did too because it went very well. Despite having low energy and being pretty stiff, I got some good work in. A few notes: need more push from the right on my standing tosses, may possibly try staggering my feet a bit more to open up my hips more. Need to load the left leg more on the full spin, but today was just a footwork day as I wasn't trying to go for gold or anything. Just working on keeping my head up coming out of the back and during the sprint, getting my right preturned and a fast left leg (relatively speaking). WFD felt good as well, focused on keeping a good low point behind me at the start of the cast, then working on a linear drive with a tall finish. Sometimes I would get rotational, sometimes they were linear. All in all, a good session. Friday = hammers and maybe some sheaf & stone, we'll see.
***
macros = 73/161/248 (f/c/p) 2411cals .. fat was a bit high, had a turkey kielbasa omelette for dinner, it was tasty.
16# stone
*standing no reverse x3
*standing step over x3
*standing full x5
*full spin x10
56# wfd
*full x12
today was supposed to be a gym day but I decided to take advantage of the overcast high 70s/low 80s weather we had and get some throwing in. Glad I did too because it went very well. Despite having low energy and being pretty stiff, I got some good work in. A few notes: need more push from the right on my standing tosses, may possibly try staggering my feet a bit more to open up my hips more. Need to load the left leg more on the full spin, but today was just a footwork day as I wasn't trying to go for gold or anything. Just working on keeping my head up coming out of the back and during the sprint, getting my right preturned and a fast left leg (relatively speaking). WFD felt good as well, focused on keeping a good low point behind me at the start of the cast, then working on a linear drive with a tall finish. Sometimes I would get rotational, sometimes they were linear. All in all, a good session. Friday = hammers and maybe some sheaf & stone, we'll see.
***
macros = 73/161/248 (f/c/p) 2411cals .. fat was a bit high, had a turkey kielbasa omelette for dinner, it was tasty.
4/24/12 - throws: lwfd
am bodyweight= 280.2lbs
training
28# wfd
*cast/drop drill x ~30
*full throws x ~25
put a cone at 65 and focused on hitting that most of the session. Trying to be smooth and make sure my cast is where it is supposed to be, setting the lowpoint behind me, rather than pushing it out to the right. Good session. Need to work on sprinting straight to the trig rather than to the left. Also focused on keeping my head high and shoulders up, felt a much stronger lift at the end of the throw between this and the fix on my cast.
***
macros = 46/156/253 (f/c/p) 2086cals
training
28# wfd
*cast/drop drill x ~30
*full throws x ~25
put a cone at 65 and focused on hitting that most of the session. Trying to be smooth and make sure my cast is where it is supposed to be, setting the lowpoint behind me, rather than pushing it out to the right. Good session. Need to work on sprinting straight to the trig rather than to the left. Also focused on keeping my head high and shoulders up, felt a much stronger lift at the end of the throw between this and the fix on my cast.
***
macros = 46/156/253 (f/c/p) 2086cals
4/23/12 - speed 2.1: squat/bench
training
speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s
speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s
gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2
much better session this week. happy with speed, but still room for improvement. looking forward to next week.
***
macros = 85/154/245 (f/c/p) 2360cals ----too much fat
an update from the last couple days in regards to macros:
saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals
speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s
speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s
gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2
much better session this week. happy with speed, but still room for improvement. looking forward to next week.
***
macros = 85/154/245 (f/c/p) 2360cals ----too much fat
an update from the last couple days in regards to macros:
saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals
Friday, April 20, 2012
4/20/12 - throws: hwfd
am weight= 282lbs
training
56# wfd
*stand x3
*one turn x6
*full x 10-12, best of 39
cast is still off. Discussed this with a few people and it appears I'm not allowing the weight to drop down before pushing it around. I'm pushing it to my right (not on purpose) and that's creating a low point way off to my right which is throwing everything off. Going to work on this next session.
***
macros = 73/525/335 (f/c/p) 4049cals
kept calories clean until dinner the had a nice little refeed: 3 pb&j sammiches, box of mac&cheese & a gallon of ff milk.. feeling good, and calories are hardly over maintenance.. solid refeed.
training
56# wfd
*stand x3
*one turn x6
*full x 10-12, best of 39
cast is still off. Discussed this with a few people and it appears I'm not allowing the weight to drop down before pushing it around. I'm pushing it to my right (not on purpose) and that's creating a low point way off to my right which is throwing everything off. Going to work on this next session.
***
macros = 73/525/335 (f/c/p) 4049cals
kept calories clean until dinner the had a nice little refeed: 3 pb&j sammiches, box of mac&cheese & a gallon of ff milk.. feeling good, and calories are hardly over maintenance.. solid refeed.
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