Throwing for Tulsa

When is your next throwing comp.?
 
Thanks Jenn. :)
Kca-Sept. 16&17th is the next one.

Week 6/Day 3-Weds
*speed emphasis*
A)hang hammer power snatch:145X1X6
B)C&J:185X1X6

C1)rev grip power curl+press:115X8X5+10 OH shrugs@end of last set
C2)depth jump:BWX4X5

D)db swings:25X15X3 each hand
 
Week 6/Day 4-Sat

AM-1 hour MMA

PM
Technique work/warm up
Stone throws, 1 arm hammer winds, weight4dist foot work

A)PC[1]+press+OH squat:165X5X2, 175X5, 185X5, 190X4, 180X5, 175X5
B)Tire flip:6 minutes

C1)1 arm db floor flyes:45X12, 25X20X2
C2)concentration curls:25X20X2, 25X15
C3)1 arm db L-lateral raise w/ext rotation:25X15X2, 25X12
C4)1 arm db rear delt fly:45X10X3

Most of the guys went to some gaming convention...as in role playing games...sounds as nerdish as the last comic book convention I went to.

This was a f'n tough workout.
 
That is pretty nerdish;)

Why the higher number of reps today? Well, those are all "C" exercises now that I look at it, nevermind.
 
AJP said:
Why the higher number of reps today? Well, those are all "C" exercises now that I look at it, nevermind.
Click to expand...

Yeah, after the 7X5 on the press and OH squat and 6 minutes of flipping the tire, I didn't feel up to much more compound stuff.
 
Week 7/Day 1-Mon
*speed emphasis*

Warm Up
BTN band pulldowns
supine 1 arm db scapular protractions
band GMs
step ups

Work sets
A)C.M. cleans: 130X5, 135X5, 140X5, 145X5

B1)Pendlay rows:180X10X3
B2)vert leap+depth jump:BWX2X3

C1)1 arm ng db push press:70X10, 80X9
C2)bb curl:90X15X2

D)side-lying db ext rotation:15X12X2

Hopefully hit some PRs throwing tomorrow.
 
Week 7/day 2-Tues
Events training...4 throws each
A)Braemar stone:best=17'1"
B)56#dist:best=16'1"
C)hammer:best=61'4"
D)sheaf:none made it over 16' :eek:
E)56#height:all 8' and something"

Week 7/Day 3-Weds
*rep day*
A)zercher squat:155X15, 180X12X2, 200X10

B1)1 arm db bench press:70X15, 80X13X2
B2)neutral grip pullup:BWX13X3

C)rev grip bb curl+press+ext:80X15, 80X13
D)side-lying db ext rotation:15X12X2

I was tired. It was getting near midnight. I'm going back to working out on Sunday and resting on Mon. I know I've said it before but it's not helping my throwing on Tues and it's starting to get close to Tulsa. Just under 8 weeks left.
 
bipennate said:
How do you plan on peaking, Ev? I would assume a 2-3 week back-off before Tulsa? How do you usually respond?
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Since I've only had one competition before, I'm still trying to figure out exactly what works for me. What I did last time was about 14 days before the competition I backed off on the volume of weight training and completely quit lifting 6 days before the competition. We had our last throwing session seven days before the competition and ran it exactly as it would in the competition. I ended up nailing a bunch of PRs that day. I assume a bunch of that was the adrenaline and excitement, the music, the crowd yelling and cheering.

I'm open for advise. Thanks for visiting.
 
evolution said:
Since I've only had one competition before, I'm still trying to figure out exactly what works for me. What I did last time was about 14 days before the competition I backed off on the volume of weight training and completely quit lifting 6 days before the competition. We had our last throwing session seven days before the competition and ran it exactly as it would in the competition. I ended up nailing a bunch of PRs that day. I assume a bunch of that was the adrenaline and excitement, the music, the crowd yelling and cheering.

I'm open for advise. Thanks for visiting.
Click to expand...
Well, peaking is a very individual thing, although a backoff once every 4-6 weeks is the regular rule of thumb. How have your workouts been going? A noticeable decrease in your performance or willingness to train could signal overreaching, and a good week of lowered volume would probbaly be a good idea. With 8 weeks out, I might suggest dropping volume in another week, and then maybe reverse periodizing for the next 4 (Starting at very high volumes for 2 weeks, then slowly decreasing, rather than building up to those volumes before dropping), with maybe a shock week 2 weeks out, before the final drop the week before competition. Honostly, it depends on you and how you feel. A week off may not even be warranted yet if you're still hitting your goals and have good energy for your workouts...
 
bipennate said:
Well, peaking is a very individual thing, although a backoff once every 4-6 weeks is the regular rule of thumb. How have your workouts been going? A noticeable decrease in your performance or willingness to train could signal overreaching, and a good week of lowered volume would probbaly be a good idea. With 8 weeks out, I might suggest dropping volume in another week, and then maybe reverse periodizing for the next 4 (Starting at very high volumes for 2 weeks, then slowly decreasing, rather than building up to those volumes before dropping), with maybe a shock week 2 weeks out, before the final drop the week before competition. Honostly, it depends on you and how you feel. A week off may not even be warranted yet if you're still hitting your goals and have good energy for your workouts...
Click to expand...

Workouts have been great; my recovery levels are good and my work capacity is pretty high for the most part. So, would you suggest on a general basis to do 8 week segments of high to low volume starting with 2 weeks of shock and working down?
 
Week 7/Day 4-Sat
Events day, 4 throws each
A)Braemar:best=16'7"
Hit great technique on this so that glasses are now whipping off head. A change in technique (even if better at first)I've found usually drops the distance of the throw a bit lower before starting to hit increases with it.

B)Open:best=17'1"
Getting faster but still wayyyyy suck

C)56#dist:best=16'5"
Better technique change. Waited on weight and the bitch is now getting reaaaalllly heavy taking me for a ride as it comes down.

D)hammer:best=59'9"
I'm feeling this hyoooge stretch and my low side is now picking up thankfully.
 
Week 7/Day 5-Sun
Warm up-
BTN band pulldowns
supine 1 arm db scapular protractions
band GMs
step ups

Work sets-
A)clean and push press:135X3, 155X3, 155X2, 175X1, 195X1, 205X1X2+4 push presses
*Lower back started feeling reaaaallly tight. So, I quit here.

B1)1 arm db bench press:90X10X3
B2)chest supported rows:170X10X3

C1)rev hypers:BWX15X3
C2)inverted rows w/supinated grip:BWX15X3
C3)1 arm db L-lateral raise w/ext rotation:25X10X3
 
Missed logging a couple workouts

Week 8/Day ?-Fri
Bunch of stuff for warm up
A)clean high pull:155X5, 175X5, 195X5, 235X2X5
B)1 arm db snatch[1]+push press:90X5X4
C)1 arm db row:100X12X3

Spent about an hour talking to Dan John today on the phone.
 
Week 8/Day-? Sat
*events day*
5 throws each
A)Braemar:best=27'3"
B)56#dist:best=16'1"
C)28#dist:best=32'4"
D)hammer:best=58'2"

Eh, could've been better. Keep gaining on the Braemar, so that's a plus. WFD technique is getting better...smooth with less stops

Week 8/Day-? Sun
*speed emphasis*
Warm up-BTN band pulldowns, band GMs, supine 1 arm db scapular pronation, BW step ups

Technique work
A)stone throw:6 throws
B)42#height:6 throws

Work sets
A)1 arm db snatch:90X2X4
B)hang hammer power snatch:145X1X3
C)C&J:190X1X5

D1)1 arm neutral grip db push press:90X6X4
D2)chest supported row:195X8X4

E)vert leap+depth jump+vert leap:BWX1X4

F1)side-lying db ext rotation:15X12X2
F2)1 arm db rear delt flyes:50X10X2
 
Somewhat of a random question, but why haven't you incorporated any conventional deadlifts? I noticed you had some RDL's a while back, and of course the oly stuff has a lot of pulling going on as well, but I didn't see any regular deads. Any reason?
 
AJP said:
Somewhat of a random question, but why haven't you incorporated any conventional deadlifts? I noticed you had some RDL's a while back, and of course the oly stuff has a lot of pulling going on as well, but I didn't see any regular deads. Any reason?
Click to expand...

I don't have enough weight to go heavy to give me a lot of benefit. I need to go get some more weight as I cracked some of my plates so I'm dealing with like 250lbs of weight+bar at the moment. I'll be working with some more RDLs and GMs soon. After Tulsa, it'll be off season for me and I'll be working more on strength and less speed. Also, come next month I'll have access to my university gym as I'll be on campus for a couple of months or so.

Things are kinda' chaotic getting close to Tulsa. Also, my training setup is changing slightly as I'm getting some feedback from Eric Cressey, Dan John, and hopefully Louie Simmons soon.

Anyway...that's it in a nutshell so to speak.
 
Week 8/Sun
Lots of stuff for warm up

Technique work
A)stone throw:6 throws
B)42#height:6 throws

Work sets
A)1 arm db snatch:90X2X4
B)hang hammer power snatch:145X1X3
C)C&J:190X1X5

D1)1 arm neutral grip db push press:90X6X4
D2)chest supported row:195X8X4

E)vert leap+depth jump+vert leap:BWX1X4

F1)side-lying db ext rotation:15X12X2
F2)1 arm db rear delt flyes:50X10X2
...nothing really impressive. Need to start working a bit heavier on the db snatches and push presses
 
Week 9/Day 1-Tues
*events day*
5 throws each
A)Open stone:best=26'1"

B)caber:best=some degree. Moved up to the next size caber and it's been eating my lunch. I need to add a couple steps in to get a bit more speed and it will flip. I should have this by Sat or next Tues

C)sheaf:bombed out on the first 2 and Jonathan finally pointed out I had picked up dropping my head. Fixed it and started bombing them over 18' feet again.

D)56# for height:Nothing exciting here. Finally pulling about where I need to and releasing over my head rather htan face level.
 
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