Lei and Goergen: Hell in Helmets

10/21/08

Hip flexor stretch, dynamic stretch, OH squat warm up

DL-
5 @ 135
4 @ 225
2 @ 315
1 @ 365
1 @ 385 <---PR

Then it was: Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 Rounds.

Thoughts- Haven't been training as regularly due to school. Training is a lower priority, and I'm doing pretty well in school. Need to play catch up with my GPA after last year's disaster.
 
A little catching up right now. First things first. Training.

Monday

1. D-Flex

2. Weight Over Bar - Not a ton of throws here. Set the bar at about 12'4" and threw a couple. Made it over with some authority and called it in this one.

3. Heavy Weight for Distance - A lot of throws here. Hit a mess of throws at the 24-25 foot mark. The main goal was to keep the weight heading in the right direction. There was no fouling with this, so that is good.

4. Light Weight for Distance - This on was another "keep from fouling" situation. Did a lot of throws in the 44-46 foot range.

I was focusing on not fouling because I am going to the Waxhaw game this Saturday and I do not want to foul a lot on these throws. Especially since I had 4 fouls out of the 6 throws in the heavy and light weight at Charleston.

Right after throwing we drove over to Donnie Thompson's place and took a bunch of video of his training. Donnie is a very strong guy. He worked up to singles at 1037lbs, 1132lbs and 1152lbs. That is a crazy thing to see.

It actually got me pretty motivated to get stronger again, not till after my last 2 highland games, but I think I will be taking some heavy lifts after my season ends.

Tuesday

We went to Duke to install 7 platforms under their Auto Spot Power Racks. It turned out great and really looks nice. I got home at 1:00am last night, it is now now, and I am posting this. :D :cool:
 
10/23/08

bar complexes, dynamic stretch, hip flexor stretch, oh squat warm up

"Joshua"

Five rounds for time:

400m run
30 glute ham sit ups
15 250 lb dl's

I did:

400m run
30 decline sit ups
15 zercher gm's at 135

x5. Time was 33.64
 
10/23/08

Barbell bench-
5 @ 130
3 @ 150
3 @ 170
2 @ 190

Turkish get up-
3xeach arm, empty bar, 40 lbs

EZ curl bar bo row-
3x10 @ 150

Thoughts- First time trying TGU's. Was hard work, still awesome.
 
Thursday

Thursday was the last practice before the Waxhaw games. I will keep this simple.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - This went well. Did not take a lot of throws. Hit 35-36 feet a few times and called it.

4. Heavy Hammer - Again, just a few throws. Did some winders. Hit 74 foot range a couple times and we are good to go.

Thoughts -

I am pretty ready for this game. I think things are going to go well.
 
So. I won my first Highland Game this Saturday. The B division of the Waxhaw games. I got a cool sword for it. That is cool too.

I have to say that all the competitors were awesome. A guys, B guys, Masters, Women, everyone was great and really helps to show what great people are in the sport of Highland Games.

Did I mention that I got an awesome sword?

Drum and Mr. Nord were great, as were all of the people who helped run the game. I felt that this was an extremely well run game.

This also marked the first of what I can hope to be many battles with my Nemesis MattV. He had a good game and placed 3rd. I look forward to competing with you again Matt.

All that being said, the day had its ups and downs.

1. The Sheaf - Hit 22' and missed 24'. This was good. It is the highest height I have hit in a contest. I got 1st in this event. I am getting a better feel in the sheaf and seem to be using my legs more.

2. Weight Over Bar - Hit 12' for the first time in contest. That was great as well. Also got 1st place in this event. Got the weight high enough for 13' (thanks Matt for telling me to use my legs) it is just that aiming thing that was causing problems.

This is where some inconsistency started.

3. Open Stone - This was a 17.5lb stone that was like throwing an awkward shaped potato with a lot of holes in it. Not the best stone throws of my life. Hit 33' I forget the inches. Got 3rd in this event. I felt like I had a lot left in the tank.

4. The Heavyweight - Again, I am plagued with fouling problems in this event. Fouled the first 2 throws and hit 23' (I forget the inches) I felt like I had a lot of power on the weight. There is just this whole "controlling it thing" that I have to get down. I got 3rd in this event. (by 1":mad: :D)

5. The Light Weight - More of the same. After a foul I managed to hit 47'. Again, not quite what I was looking for, but it got me 3rd again.

6. Caber - This went well. My firs ever turn in a game. That was cool. Had a 12:30 and a 12:00. I eked out 1st place in this event by a mere 10 degrees.

7. 22lb Hammer - More trouble here. Hit the ground on the first throw. Fouled the 2nd throw. Hit 66'5" on the third throw. I took 3rd in this event, by 1/2". :rolleyes: I was hoping to get into the 70's, but that was not in the cards.

Thoughts -

Consistency is good. Placing in the top 3 in every event is good. It shows that I currently do not have a glaring deficiency holding me back. I feel like some more practice and I will be better able to get the throws I am capable of in just 3 throws instead of the usual 15 throws that I have in practice.

It's really that 3 throw thing that is kind of an issue right now.

Hendersonville is next weekend. That will mark my last game of the year. My goal is to clean up some little things in the weights, stone, hammer and have a better showing in those events.

Again, great job to all the competitors at Waxhaw. It was an awesome experience.
 
10/29/08

OH squat, dynamic stretch, med ball throws warm up

Back squat-
5 @ 135
3 @ 165
3 @ 185
3 @ 205
1 @ 235

GM-
10 @ 135
3x5 @ 165

Unilateral raised arm decline abs-
3x6-10 each side with 25 plate

2 hand DB swings-
2x20 @ 40

Thoughts-
I'm not very confident in my squatting when it comes to picking a depth that's between rock bottom and parallel. I'd prefer a partner to give me cues. I've been trying to stay away from oly back squatting because I don't think it makes me as strong as I could be.

I just bought some Elite Rings. 80 bucks on Ebay. Better be worth the investment, seeing as how I have homemade "rings" that do half of what the elite rings can do. I basically bought them because muscle ups on the straps I made was too hard on the wrist.
 
I have another game coming up on Saturday, so some training has to happen.

Wednesday, This was an emotional practice for me.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - Used a 17.5lb stone. Hit 33 and 34 a few times. Practice was off to a good start.

4. Heavy Weight - After fouling 4X and hitting a great distance of about 18 feet. I had to take some time to calm down, change gears and focused on nothing but my feet. That worked. I stayed on the ground longer and used my legs more. Hit 25, 26, and 27 feet. Hit 26 a couple more times and called it a day on that.

5. Light Weight - Since this is throwing and you can't stay on a high very long, I hit 35 feet a bunch of times. :mad: Then I fouled about 7 times in a row. :mad: :mad: Then I hit 41 and called it a day. WOW, what an off day.

Thoughts -

I like learning things about the heavy weight. The stone is starting to make more sense to me. The light weight was just off today. No big deal. I still feel confident that I can pull out some good throws. We will do better today during practice.
 
^^^^^^ Indeed

OK, This was much better of a day. Everything came together and went well.

1. D-Flex

2. Sheaf - Used a 16lb. Set the bar at 23 feet and cleared it a couple of times. I have to say that it cleared with authority, some good space between the sheaf and the bar. This has been feeling pretty good.

2. Weight Over Bar - Set the bar at 12 feet. Cleared it 2X and felt good.

3. Hammer - A couple of winder warm-ups and 3 throws. Hit the high 60's on the first, 72 on the second, 73.5 on the 3rd. If I hit things right I think i'll get a good throw in the next game.

4. Light Weight - I mean, I had to redeem myself after yesterday. Took 4 throws. 3 at the 45 foot area and one at 49 feet. Felt a lot better about this one.

To the gym. Nothing crazy, just getting things moving.

5. Squat - worked up to 325lbs for a couple sets of 3. Nothing crazy.

6. Clean and Power Jerk - Again, nothing heavy. 145lbs for sets of 3. I used the new "prototype bar" for this. It felt really good. It is something I will use a bit for cleaning type exercises.

7. YTM - 3 sets 15 reps. 60lbs.

Thoughts -

I feel ready for the next game. I think I have a good feel for what needs to happen in order to beat some of my throws from last Saturday. As long as I hold things together, it will be great.
 
10/30/08

Empty bar complexes warm up

Ring dips-
5 @ bw
5 @ bw+15
5 @ bw+25
3 @ bw+35
3 @ bw+45
3 @ bw+50

Pull ups-
4x7-10 @ bw

Wide out ring dips-
4x3-6 @ bw

T-bar row-
3x12 @ 70

Ring scarecrows-
a bunch at some low weight due to angle

virtual shoveling-
a bunch each side with empty bar. barrier was set at a bench
 
I ended up getting 3rd at the Foot Hills game. Though I got a sword again, I can say that this was not my best day, or rather, there were ups and downs.

1. The Sheaf - Set a new PR here. 24 feet. That was good. LimoZeen treated me well.

2. WOB - Hit 11 feet. Missed 12. Should have hit 12, just a little off on this one.

3. The Stone - Hit 35'10.5". This was my best stone of the season. I think. That is good.

4. Heavy Weight - Threw a 25'8" in this. Not bad. The most important thing from this is that I did not foul on this event. That was a 1st for the year. :D

5. Light Weight - 42'1". :mad: :mad: :mad: This was the worst light weight of the year. On the 3rd throw I was unable to get past the 1st turn without fouling. I had been slowly loosing the feeling of the light weight throughout the season. By Foot Hills, apparently the feel for the light weight was completely gone. Something I will have to work on over the off season.

6. The Caber - This went well. Turned it 2X and ended up with a 1:30. Pretty good for the 4th time I have ever turned a caber.

7. 22lb Hammer - Better than last week. 69'10". My second best throw of the season. Can't complain. It felt pretty good.

All in all it was a great day with some great guys.

Thoughts -

The main thing I need to work on is my throwing. That is my weakest link. I will still train in the weight room, but strength and power is not what is holding me back. Throwing skill, that is the ticket. Lots of drills this off season.
 
11/6/08

OH squat, empty bar complexes, hip flexor stretch

Back squat-
5 @ 135
5 @ 165
5 @ 185
3 @ 215

Zercher Gm-
12 @ 135
2x12-15 @ 165

Turkish get up-
3x3 each side empty barbell

Thoughts-

Still going lower than I'd like with squats. I need to train some box squats. I never get to a depth and say "okay, time to go back up, this is low enough". My body keeps trying to oly squat.
 
11/7/08

OH squat, bar complexes warm up, dynamic stretch

OH press-
5 @ 95
4 @ 145
3 @ 155
3 @ 165
1 @ 175

Pull ups (various grips)-
4x7+ @ BW

Ring dips-
3x7+ wide
10 regular

Ring rows-
3x12+ @ bw

Single arm extended decline sit ups-
2x10/each side @ 20 db

Ring alternate pushup/fly-
2x5-10

Thoughts:

Crossfit is metabolic conditioning and gpp rolled into one. While the latter two is great for everyone, if you want to get stronger, you have to train to get stronger. GPP and metcon is a great way to stay in shape and build a good base, though.
 
cool training guys.

thats a strong OH press. do you use the jerk form, or the push press, or do you even use leg drive?

and keep squatting lei, get those numbers up!!!

do you deadlift anymore? your deadlift is super strong compared to your squat, is it not? how come?
 
Usually a push press. I'm sure my strict press numbers are lame.

I really don't know why my dl is so much stronger than my squat. Long limbs maybe? Although my wingspan is not as big as I am tall.
 
perhaps, i was just wondering because my squat and deadlift are almost exactly the same!
when you max your deadlift, do you go sumo style, or traditional?
just wondering-it IS safe to max out with traditional style, right? (given you have good form)
 
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