First 5 with the 56 were miserable... like 24, 32, 35ish miserable, haha.. Always takes me about 5 throws to get going with the 56 in the morning. After that they were gold. Very little sprint, maybe 50-60%, just enough to set me up for a big finish as that's been my main priority lately: separating at the front, push to zero and huge lift/finish. Hitting 40-41 with nothing on it. By the time I got to the 15-20, I was a bit fatigued so when I started pushing the sprint my finish was a tad off. Not by much, just not as much energy. Dropped down to the 42 to keep working and speed things up some. Easy cast, easy sprint, big finish. I like. Last couple I gassed the sprint and were sitting around 56-57. Can really feel the push to zero before the sprint with this one, I like that. Going to keep working the 56 and 42 in one session. I wanted to work the 28 some but didn't have enough time. This took approx 80mins with a training partner. Shoulder is feeling much better so I'm going to start hitting some (about 10ish) one turn/sprint drills for a warmup before moving to fulls. This will also help me work the finish a bit more. I need to build and industrial strength RC truck that will fetch my weight for me, haha.
Side note: my wife made my son's halloween costume. He's been into busses a lot lately and has been vocalizing that quite a bit. He'll be 2 in December so she took a box and made this for him so we're going to take him around to a handful of houses tonight so he can do what he always wants to do: knock on everyone's door. Hahahaha..
deads 490x5x3
strict ohp 200x5x3
db rows x3
db curls x3
Nothing really of note here. Going to start focusing more on push presses rather than strict pressing.
Training#2 @ 630a
15.5# stone
*stand x12-15
*full spin x8-10
Sigh, another useless stone practice. Compared video of my sprint phase to Matt V and Dylan Armstrong's video and it would appear that I'm "reaching" with my right leg. This puts me in a poor position to keep my right turning. I need to snap my right knee in UNDER me, rather than getting my foot down so far in front of me. That's causing me to absorb the impact, slow the sprint down and land very narrow, unable to get onto my left. *rolleyes* More work.
Someone brought french fries into work today and I snapped. In-n-Out for din din plus lots of candy. We'll just say that I'm carbing up for competition this week. Justified? I think so.
Went right from 225 to 340 on the front squats and that was a bad idea, def need a double or triple at 275 before making that kind of a jump from now on. My back and knees just weren’t ready to support that kind of weight so soon (only 2 warmups). Excuses, meh. Cgrip presses felt good, no shoulder issues. Skipped incline press and did some internal/external rotations instead. Pullups easy, obv, no shoulder issues either. Satisfied.
Training#2 @ 630a
16# hammer winds (no release) x12-15 5 winds.
16# hammer x12 releases (3 winds)
Meh, sesh was so-so. Dunno how progressive but I just got the reps in. Focused on keeping the ball off my right side while still getting very long with my left side. Push hips back and reach on the first rep, then work the ball side to side. Lots more work needed.
Watched some video of Jon O’Neil here since his Braemar is just incredible and noticed how he really pushes his right knee and hip leading his upper body. Something about the video of him doing it clicked better than watching video of other guys, despite some of the other guys maybe going a little farther. I watch MattV and several other big Bstone guys and I just can’t seem to get what they’re doing. Jon’s vid was pretty helpful. Its very apparent how he pushes his right side straight into a big block. Progress here, haven’t gone 38+ in a long time. I think I had a couple over 38 with a best of 38’10”.
16# ostone full spin x 3-4
15.5# ostone full spin x 4-6
I didn’t mark any of these, but I think I heard someone say I went 48+ with the 16. Wasn’t really paying attention. Was focusing on trying to be more rotational and less linear. Definiately achieved this, though to a larger extent than I wanted. I need the linear drive to get a solid block and get over the trig. At the same time, I need to be very rotational to keep my hips in front of the ball. One throw I nailed this perfectly. Almost nailed it on the next but just missed it and shut it down. I found that if I “hop” forward onto my right leg, I end up landing with my right foot facing 6:00. Then my right leg has to absorb the impact and wait for the left to come around before it can start turning again. In contrast, if I drive less with my left leg and focus on landing with my right facing 9:00 and pull my left around, my right never stops moving and I get fantastic separation. Dedicated stones practice tomorrow so I’m going to be spending a lot of time with this. Slow out of the back, push the left knee out and around. From there, lead with my right leg. Typically I would lead with my right leg then, hop, onto it to bring my left around. In this instance, I lead with my right leg and almost “fell” onto it. I landed with my right foot at 9:00 and focused on pushing my right knee to the ground to keep it turning, also keeping my weight on the outside of the ball of my right foot. That seemed to help it turn better as well. My hips got moving incredibly fast and everything else fell apart, but I got the feeling. Now I need to reproduce it a few hundred times. Finally, a breakthrough.
56# wfd x 6-8, best of 41
42# wfd x 4-6, best of 59
28# wfd x 4-6, best of 83
Weights went well. First 3-4 throws were just walkthroughs, feeling the position. Very slow/little sprint with good separation and sink for the finish. Started speeding it up and had a couple good tosses around 40ft, though, for some reason I was finishing early instead of finishing my push to zero. Not sure why but it was frustration. Then I went way too early with a HUGE sprint and blew out my grip off to the right side. I think the ball still went 35ft or so and almost hit a training partner, lol. Slowed it back down for a few more and was hitting easy 38-39ft so I shut it down and threw a few with the 42 for fun. Was finishing early again on these. I need to be more patient at the front when my sprint is so minimal. Took several at 57 and the best was 59’10 right down the pipe so I was pretty happy with that. A couple easy 75-77s with the 28, then a big one at 83 and a few more at 80-81. Need to remember to sink my hips for a huge drive and lift on the finish. I always forget that part with the light.
16# hammer x 6-8, 120ish
12# hammer x 2-3, 130ish
Hammer has been giving me grief lately and today was no exception. Need to focus on pulling my right elbow back as far as possible on the first wind AND pushing my butt/hips back to get my hips swiveling.
20# sheaf x 6-8
Good practice day here. Lots of effortless high throws. Focus on pushing my right hip to the left while separating and pushing the bag down, outside of my right foot. Happy with this for now. Will see what it yields in Tucson next weekend.
Small caber (17.5 x 75#) x 4-6, all easy turns
Easy easy caber. Just focused on keeping my hips low and torso up so I can get a strong drive on the stick. Also focused on dropping the caber into place on my hips BEFORE stopping for my pull. These worked very well. Was turning the caber and it was close to 80 degrees the opposite directly before the top hit the ground. Getting more confident with the caber. I like.
20# sheaf x 25ish
56# wfd x 20
15.5# ostone full spin x15
Sheaf went well. Just solidfying what I learned last week. Workin on separating from the bag, pushing my right hip to the left while driving the bag down to it's low point outside of my right leg, then a huge left leg block. Experimented with bag angle and worked on getting lower with my legs rather than my torso, still some more work to do here.
WFD went great. First 5 reps were miserable. Still very stiff and sore from this weeks training. By the 6th rep I was hitting positions spot on. Focused on taking a very little sprint with a huge finish. Think, 60/100 sprint/finish. Worked on separating at the front, pushing to zero and a big big lift. Definately getting these positions better. Hitting 39-40 with no sprint, solid. Afterwards I started adding in the sprint and went high 43s but then started missing the finish so I dialed it back down. Once this gets going 100% there is going to be some big tosses coming.
Ostone is still a mess for me. I feel TOO linear. Like all I'm doing is driving straight and getting no rotation or coil at all. Watched one of Dylan Armstrongs videos ALOT after practice and I know that he travels linearly in a diagonal line (perfectly, btw), however, watching the ball and his upper body, he's so rotational is ridiculous. Talking with Sroka for a bit on it and I believe it's all in my perception and mental cues. I perceive that he's pretty much all rotational with very little linear drive. My curernt throws are all linear with very little rotation. I'm going to take a step forward from the backline and work on wrapping and driving my hips while keeping a diagonal line with my feet from back to front.
Big practice tomorrow, pretty excited. Will probably hit all events, hoping we get some standards setup so I can take a few pulls on the wob. I need to spend some more time with wob. If I can get my timing right and pull longer, I've got some big tosses in my future.
back squat up to 525x1
step ups to 18" box 135x10x2
lying leg raises & russian twists x2 sets
Got to the gym late so it pushed everything back, not to mention working up to a max effort squat takes longer than a typical session. Regardless, good effort on the back squats. Certainly wasn't expecting that as I was just hoping to get 495 for a single. Hopefully I can push this up to 600 by the Phoenix games, we'll see. Def got a lot of work ahead of me this off season. I'm ready for it. Tucson is the last game of the season for me so I'm starting my next week on the 29th. I'll compete on the 4th, but I'm not going to do a full deload like usual. I'll train Mon-Wed and throw on Thursday then rest Friday and Saturday, then compete Sunday.
Training#2 @ 630a
hammers
*16#x2 + 14# x1 x12 rounds.
All 3 winds. I like going 3 times in a row before breaking. Can get in more reps and can work on things while I've got it fresh in my mind. On the downside, hammers take a lot out of me. Good thing I have the 14# hammer to finish off with. Ideally I'd love to have 2 more 16# hammers but oh well. I've got a 22 and a 20 so I'll eventually throw those in when I'm more satisfied with my tech. Few things to note today:
1) Brought stance closer.
2) Didn't stagger feet.
3) Focused on pulling my right elbow back as far as possible on 1.
4) Focused on a huge orbit vs speed.
5) Tried to get extremely long and "whippy" on 3.
Missed the finish, way too early. Need to drag through the low point before finishing big.
Going to start working just winds as drills before actually throwing as I feel that's needed to really drill the positions in consistantly. I need to be consistent at getting long and very loose on 2 and 3 so I can use my hips to drive the ball around. Lots of work on this over the next few months.
Macros? still too early, probably the same as Monday. Day 4/4 low carb, training tomorrow so I'll get a good weigh in before the carbup. Was 269 yesterday.
Deads 540x2, 485x5x2
Strict ohp 195x5x3
Push press 235x5x3
Db curls & db rows x12x2
Not a bad sesh. Trying something new out, 3x5 for 3 weeks then 3x3 for 3 weeks with deloads between. Was supposed to be 85% and 95% respectively but I think that's just too heavy. Dropping that down to the same %s but of my 90% max instead and doing a max rep for the last set. Focus will be moving the weight fast.
Meh, not comfortable on these at all. Very stiff and mechanical. Watched video and it appears I'm not opening my left leg up all the way before sprinting and this could be affecting a good amount of the throw. Got to land, keep the right foot turning me block hard. Still so much work here.
Macros = ?
Scoop whey
.....train#1
Scoop whey
.....train#2
Scoop whey
2 cans tuna w/light mayo
2 cheeseburgers without bun, mozzarella cheese and approx 24oz skim milk
