5/3/1 I Smell a Kilted One

Official Start
Phase 1
Week 1, Day 1
A) Military press: 125X5, 135X5, 140X10
B) upright rows to lower sternum:65X15X3
C1)seated row:255X10, 240X10X2
C2)seated 1 arm bicep curls:35sX10X3 each arm
 
Phase I
Week 1; Day 3

A)Inc bench press:195X5, 210X5, 220X5
B1)db lateral raises+ext rotation:30sX15, 12, 11
B2)chins: BWx12, 9, 7

I like how fast this program goes. I think I'll bump up the accessory work volume. But it is nice to be in and out in like 30 minutes.
 
Phase I
Week 2; Day 1

A)zercher squat:
warm up-135X10, 185X5, 225X5
Work sets-285X3, 300X3, 320X3

B1)leg press:500X12, 400X20
B2)abs-2 sets

I wasn't sure how today was going to go. I suffered a grade I medial collateral ligament sprain on Weds. My sports med doc advised that activities could go as bearable, and within a week I shouldn't notice any pain or discomfort at all.

I. hate. injuries.
 
evolution said:
Phase I
Week 2; Day 1

A)zercher squat:
warm up-135X10, 185X5, 225X5
Work sets-285X3, 300X3, 320X3

B1)leg press:500X12, 400X20
B2)abs-2 sets

I wasn't sure how today was going to go. I suffered a grade I medial collateral ligament sprain on Weds. My sports med doc advised that activities could go as bearable, and within a week I shouldn't notice any pain or discomfort at all.

I. hate. injuries.
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How did you get this sprain? Yes, injuries suck balls. But, you will work through it. Let us know how it turns out.


Best wishes

Chillen
 
Chillen said:
How did you get this sprain? Yes, injuries suck balls. But, you will work through it. Let us know how it turns out.


Best wishes

Chillen
Click to expand...

Ohhh...I sponsor/co-coach a grappling club for high school students at the school. One of the kids put me in a knee bar and applied too much pressure/force too quickly. The damage was already done before the pain registered for me to tap.
 
Phase I
Week 2 Day 2

A)Military press:
Warm up sets-barXlots, 95X8
Work sets-135X3, 140X3, 150X6

B1)dips:bwX25, 22
B2)seated db cleans:30sX12, 11

Not too bad. I'll be bumping up the accessory movement volume by a set each starting next week. Finally get back to throwing on Saturday. Salado competition is coming up first weekend in November.
 
Phase I
Week 2; Day 3

A)deadlift:
Warm up sets-135X10, 205X6
Work sets-275X3, 295X3, 310X9

B1)db side bends:75X12X2
B2)back extension machine:100X18X2
 
Phase I
Week 3; Day 1
A)Inc bench press:
Warm up sets-135X10, 155X8
Work sets-190X5, 220X3, 250X6

B1)flat db press:75sX15, 11, 50sX12
B2)chest supported row:240X12X2, 225X12

So I've learned my endurance sucks. And that when you're really concentrating on squeezing and contracting on the rowing, it lowers the number of reps you can do. But hey! I got a hella pumpage.

Saturday throwing was good. We just concentrated on braemar stone and hammers. I can honestly say throwing the hammer for two hours is straight tiring.

Props to Jeff for winning his class and moving up to A class and he's going to compete next week. I have two weeks until my next game.
 
Phase I
Week 3; Day 2

A)zercher squat:
Warm up sets-95X10, 135X10, 225X8
Work sets-275X5, 300X3, 340X5

B1)leg press:460X15,12, 420X10
B2)leg raises: bwX12X3

I do like how fast these workouts go. I think I'm going to follow the Wendler template for a long time.

Throwing went well yesterday. I didn't have a lot of energy and wasn't feeling all that enthusiastic, but you do what you gotta' do. I figure that I was at least out there throwing.

We did heavy weight for distance 10 times followed by 10 light weight for distance throws. We then practiced some weight over bar spinning style. And then we played a cool game=get the sheaf in a zercher hold position and throw up and behind you for height. I kept hitting at the top of the softball backstop which is 16'9". Jon continuously got it over. bastard.
 
goergen1 said:
Thanks The EVO. Looks like your training is going well. How often do you throw?
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Thanks! You know, it's funny, I finally felt this week that the training in the weightroom was actually going to make some progression finally. I've had this bipolar training disorder in that I just can't stick with something for very long. But I don't feel this way with the Wendler setup. I'm actually enjoying it instead of going through the motions. I think what's helping is there's a set structure and you have very concrete and limited goals=awesome. (I hope that made sense).

As far as throwing, I love it and hate it. We practice typically twice a week-Tues and Sat. We haven't been as on it as we should in the last month. We only have about a week or two of practice left and it's off-season for us. I'm feeling very frustrated by the HWD. I haven't been able to hit over 19' and I only have sniffed that a couple times. My issues are timing and I'm having a huge issue with fixing it.
 
evolution said:
Thanks! You know, it's funny, I finally felt this week that the training in the weightroom was actually going to make some progression finally. I've had this bipolar training disorder in that I just can't stick with something for very long. But I don't feel this way with the Wendler setup. I'm actually enjoying it instead of going through the motions. I think what's helping is there's a set structure and you have very concrete and limited goals=awesome. (I hope that made sense).

As far as throwing, I love it and hate it. We practice typically twice a week-Tues and Sat. We haven't been as on it as we should in the last month. We only have about a week or two of practice left and it's off-season for us. I'm feeling very frustrated by the HWD. I haven't been able to hit over 19' and I only have sniffed that a couple times. My issues are timing and I'm having a huge issue with fixing it.
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don't want to hijack your journal, but I was curious, is there a set number of steps or a style to it that dictates how far before you throw, or is it more control of the log (i.e. balance, forward movement) that determines when you stop and throw it?
 
gotfit said:
don't want to hijack your journal, but I was curious, is there a set number of steps or a style to it that dictates how far before you throw, or is it more control of the log (i.e. balance, forward movement) that determines when you stop and throw it?
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Nah...it's not hijacking. You're supposed to take a minimum of 3 steps in one direction before dipping and releasing the caber. I typically sprint a mile before I toss the caber. But then again I like a lot of speed gathered up. You just have to be careful though that the caber is not too far out in front of you before tossing it or it'll go right into the ground.
 
evolution said:
Nah...it's not hijacking. You're supposed to take a minimum of 3 steps in one direction before dipping and releasing the caber. I typically sprint a mile before I toss the caber. But then again I like a lot of speed gathered up. You just have to be careful though that the caber is not too far out in front of you before tossing it or it'll go right into the ground.
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a mile? :sad2:

so as I understand this, once you have control of the caber ( i.e. in hand resting on your shoulder) you step forward and gather some speed ( how far undetermined-but at least 3 steps) then when enough forward movement is reached, you plant? and then dip and release. right?

what angle are you trying to achieve to get the best results?

( this is interesting.... :) )
 
gotfit said:
a mile? :sad2:
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Slight exaggeration lovey. But I do tend to take a lot more steps than a lot of the other competitors.

so as I understand this, once you have control of the caber ( i.e. in hand resting on your shoulder) you step forward and gather some speed ( how far undetermined-but at least 3 steps) then when enough forward movement is reached, you plant? and then dip and release. right?
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Close. Once you have it up where your hands are cradling it underneath and it's smashed between your shoulder and your face and your squatted slightly, then you run. The caber should have a slight forward lean on it to begin with. You take your 3 or plus steps, dip, and rise while pulling really hard all the way through. Think of a high pull. If the caber is too far behind you, it won't flip. If it's too far in front, it's going to hit the dirt.

what angle are you trying to achieve to get the best results?

( this is interesting.... :) )
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Well, it's scored like a clock face. A perfect score is 12, then somewhere between 11 and 12 and 1 and 12, etc

Just so you know, the difference at Tulsa between me coming in 1st and 2nd overall was me having a 12:30 caber score and Nathan having a 12 oclock score. It shows how small things make huge differences at the end of the day.

I appreciate your questions. :)
 
evolution said:
Slight exaggeration lovey. But I do tend to take a lot more steps than a lot of the other competitors.
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I would think the more steps the more difficult? It's a hell of a lot of weight your "slinging" around there...lol


evolution said:
If the caber is too far behind you, it won't flip. If it's too far in front, it's going to hit the dirt.
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yeah... in the vid I was thinking "man, a small mistake and you might be dog food"...lol Learning must be a real challenge!


evolution said:
Well, it's scored like a clock face. A perfect score is 12, then somewhere between 11 and 12 and 1 and 12, etc

Just so you know, the difference at Tulsa between me coming in 1st and 2nd overall was me having a 12:30 caber score and Nathan having a 12 oclock score. It shows how small things make huge differences at the end of the day.

I appreciate your questions. :)
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Wow. It looks like it takes lots of control and technique to really get it right. It amazes me how much you have to know and do to manipulate the caber correctly.

Very cool :)

I had never heard of this until I saw you mentioning it in a couple of places.
 
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