Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Word Up.
DUDE!!!!! SWEEEET!!!!!
No Wheezing the Juice!!!!!
burritos ftw!
^^^^^^^^
Things were great on the 4th of July layoff.
The BBQ was awesome. On of the best spreads yet. I was very happy with myself on that one.rolleyes
After relaxing, training started again on Monday.
1. D-Flex
2. Power Skips
3. KB Turn Drill.
4. Log Clean and Press - went up to 236lbs for a triple. Not Bad.
5. KB Squat and Press - I added in the squat since the push press was going well. This was a lot harder. I really felt my middle working to stabilize at the bottom of the squat. 3 sets 10 reps. 60lb KB.
6. Bench Press - Worked up to 315lbs. Did 5 reps. Shoulders were pretty tiered after the log and KB.
7. Ring Push-Ups - 20 reps.
8. Ring Rows - 15 reps.
Upped the reps on the ring stuff. Time to get better.
9. Band Rotations - 3 sets of 10 reps on each side. Started with the green band. When I rotate to the right that is where the pain in my ribs comes from. and, WOW, does it hurt.
Thoughts -
Dealing with the ribs thing. I am not sure what caused this but I am dealing with it now. I will throw only lightly this week to try to heal. We will see how things go for the game this weekend. It is definitely feeling better. Just a matter of time.
On a training note. After the game this weekend things need to get back to a more basic situation. GPP needs to get a lot better. I also need to train my middle more. Those two things are going to take priority over other training. I will get into more detail about this next week.
Things were great on the 4th of July layoff.
The BBQ was awesome. On of the best spreads yet. I was very happy with myself on that one.
rolleyesAfter relaxing, training started again on Monday.
1. D-Flex
2. Power Skips
3. KB Turn Drill.
4. Log Clean and Press - went up to 236lbs for a triple. Not Bad.
5. KB Squat and Press - I added in the squat since the push press was going well. This was a lot harder. I really felt my middle working to stabilize at the bottom of the squat. 3 sets 10 reps. 60lb KB.
6. Bench Press - Worked up to 315lbs. Did 5 reps. Shoulders were pretty tiered after the log and KB.
7. Ring Push-Ups - 20 reps.
8. Ring Rows - 15 reps.
Upped the reps on the ring stuff. Time to get better.
9. Band Rotations - 3 sets of 10 reps on each side. Started with the green band. When I rotate to the right that is where the pain in my ribs comes from. and, WOW, does it hurt.
Thoughts -
Dealing with the ribs thing. I am not sure what caused this but I am dealing with it now. I will throw only lightly this week to try to heal. We will see how things go for the game this weekend. It is definitely feeling better. Just a matter of time.
On a training note. After the game this weekend things need to get back to a more basic situation. GPP needs to get a lot better. I also need to train my middle more. Those two things are going to take priority over other training. I will get into more detail about this next week.
Tuesdays workout.
Throwing day.
1. Reverse Hypers - 3 sets 10 reps. 140lbs.
2. Band Rotations - 3 sets 10 reps each side. Mini band. Just warming up the 'ol rib area. It worked really well.
3. D-Flex
4. Overhead Stone Heave - 5 throws or so. Pretty good. all in the 44-45 range.
5. Heavy Weight - 3 throws. Just wanted to get a feel, the protect the ribs. It went well. 2 throws at 27' and one at 25'.
6. Light Weight - 5 throws here. All at 50'. Hit about 52 feet. That was goo. A little PR before the game this weekend.
7. Stone Stand Throw - Used the 21.5lb stone. Needed to get used to this since the one at GFM this weekend is going to be a heavy one. Did 12 or 15 throws. Walked it up from 25 feet to 29 feet. Not bad. I am hoping to break 30 at the game.
Hindsight, probably should have played with this stone over the past few weeks. The heavier stone is a LOT different than a 15lb or 16lb stone.
Throwing day.
1. Reverse Hypers - 3 sets 10 reps. 140lbs.
2. Band Rotations - 3 sets 10 reps each side. Mini band. Just warming up the 'ol rib area. It worked really well.
3. D-Flex
4. Overhead Stone Heave - 5 throws or so. Pretty good. all in the 44-45 range.
5. Heavy Weight - 3 throws. Just wanted to get a feel, the protect the ribs. It went well. 2 throws at 27' and one at 25'.
6. Light Weight - 5 throws here. All at 50'. Hit about 52 feet. That was goo. A little PR before the game this weekend.
7. Stone Stand Throw - Used the 21.5lb stone. Needed to get used to this since the one at GFM this weekend is going to be a heavy one. Did 12 or 15 throws. Walked it up from 25 feet to 29 feet. Not bad. I am hoping to break 30 at the game.
Hindsight, probably should have played with this stone over the past few weeks. The heavier stone is a LOT different than a 15lb or 16lb stone.
The calm before the storm.
Today was the last practice before Grandfather Mountain. I am really looking forward to it. This is the most relaxed and ready I have felt. Which is a good thing.
1. Overhead Squats - even did some with a clean grip. Josh likes to bet that I can't do stuff. As it turns out, he is wrong a lot.
2. Dynamic Flex
3. Overhead Stine Heave - Duffy was in today. That means I was up for a contest with a 155lb man who does not practice throwing and whose workouts consist of pulls and cheat curls. (maybe I should learn something from that.)
Duff brought it. When it came to compy time he hit a 46 footer. I had to dig deep to get 47 feet. I thought he had a chance to beat me. But no. He choked.
I was relieved. Up until now I thought the Duffman was infallible. I makes me happy to know that he is human after all.
I always feel like I have to do a lot better than him. On account of the fact that he is so much better looking than me.
4. Heavy Hammer - WOW. The ribs are not feeling good on this throw. Still hit 66 feet. We will see how it goes. It looks like that is going to be the only throw significantly effected by the rib thing. Did 3 throws.
5. Weight Over Bar - Only 2 throws. Set the bar at 12 feet. Hit it twice and called it on this one. Feels good.
6. Sheaf - Things are looking up. Hit a 23-24 footer with the 20lb sheaf. That is the best this has felt. Bert is working on a different style and it seems to be the route to go. I can't explain it. I was not thinking, just throwing.
Thoughts -
So the Grandfather Mountain Game is Saturday. I plan on making the cut and getting some PR's in a bunch of my throws. Time will tell, but I feel ready.
Today was the last practice before Grandfather Mountain. I am really looking forward to it. This is the most relaxed and ready I have felt. Which is a good thing.
1. Overhead Squats - even did some with a clean grip. Josh likes to bet that I can't do stuff. As it turns out, he is wrong a lot.
2. Dynamic Flex
3. Overhead Stine Heave - Duffy was in today. That means I was up for a contest with a 155lb man who does not practice throwing and whose workouts consist of pulls and cheat curls. (maybe I should learn something from that.
)Duff brought it. When it came to compy time he hit a 46 footer. I had to dig deep to get 47 feet. I thought he had a chance to beat me. But no. He choked.
I was relieved. Up until now I thought the Duffman was infallible. I makes me happy to know that he is human after all.
I always feel like I have to do a lot better than him. On account of the fact that he is so much better looking than me.
4. Heavy Hammer - WOW. The ribs are not feeling good on this throw. Still hit 66 feet. We will see how it goes. It looks like that is going to be the only throw significantly effected by the rib thing. Did 3 throws.
5. Weight Over Bar - Only 2 throws. Set the bar at 12 feet. Hit it twice and called it on this one. Feels good.
6. Sheaf - Things are looking up. Hit a 23-24 footer with the 20lb sheaf. That is the best this has felt. Bert is working on a different style and it seems to be the route to go. I can't explain it. I was not thinking, just throwing.
Thoughts -
So the Grandfather Mountain Game is Saturday. I plan on making the cut and getting some PR's in a bunch of my throws. Time will tell, but I feel ready.
The game was awesome. Even big Richard showed up in a kilt. No sleeves, and pretty much making every competitor feel small and weak. (I am used to that by now)
We got there, Bert was kind enough to drive my wife and I up the mountain since he had the Pro VIP Parking Pass.
Here is how the day went.
1. Heavy Weight for Distance - I hit 25'7" Don't worry. I fouled a 28 footer. just a matter of time. This was about a 4' PR over my last game.
2. Stone - Hit 31' 3.5" with a 20lb stone. I was happy with that. This was the best the stone has felt. Photo evidence says I need to follow through better and not "swipe" my arm down. This was a 2' PR over my last game. (the last stone was 16lbs too)
I MADE THE CUT. This was pretty cool. Having been a B guy and making the cut in an A game was pretty fun for me. Especially since the field at GM was pretty tough. Definitely the best group of guys I have competed with yet.
That was good.
3. Light Weight for Distance - 51' even. After looking at pictures I see that I have some stuff to work on. I can't really remember what that is right now. But I can assure you that it will show up in another journal entry. That was about a 2' PR over the last game.
4. Weight Over Bar - Stupid knock off bar. The whole aiming thing got me a little bit. Got 11'. Then threw 6" over the bar at 12'. Of course I knocked off the bar and it did not count.
Things to work on. Not hitting the bar in practice.
5. Sheaf - I had a learning experience with this one. The bag was really sticky. Like when I tried it in warm-up I threw it, and it did not come off the fork. I actually had to turn the fork upside down and shake the thing off.
I hit 18' on the first try. At 20' The bag stuck a little and I missed. On the second try the bag stuck a lot and only weight 10 feet.
The third attempt was the learning experience. I figured out that if I stuck the fork in and romped around with it a bit it made the bag slide easier. I did not romp around enough this time and I still had sticking issues.
Nevertheless. I know what to do the next time the bag is really sticky.
That is a good thing.
6. Caber - Got it to 80. Here is the thing about the caber. We need to practice it outside of a game. It does not feel heavy, I just do not have a good grasp of what to do with it once I have it up.
I ran out from under it once. Let it fall too far and pulled too late once. I don't remember the third try. It was the best. I should be flipping every caber I have tried. A little practice and I believe everything will be a lot better.
7. Heavy Hammer - Hit 69' 4.5" on this one. My ribs hurt pretty bad, but the throw felt pretty good. That was a foot and a half PR since the last game I think.
All in all I tied for 7th place. So it is the best I have done in the midst of A people. That is good.
I will get into my changes in training tomorrow after my workout.
On Sunday my wife left GM to go to Ohio to visit some friends. I was riding home with Bert. So we went Zip Lining.
That was cool. We rode in these sweet Swiss Army 6 wheelers up the mountain and took 7 Zip Lines down. I was roughly 5-25lbs over the weight limit. But they said I would survive. Hey, If you cant trust what a 16 year old kid tells you, who can you trust.
Now, I am sure Bert has said someting about me being a sissy or wimp or something to that effect when it came to this Zip Line thing. Let em tell you this.
I am secure in my manhood and do not need to put on false courage to talk myself into doing things. I am perfectly willing to admit that it was a little intimidating to start running and have the world fall out from under me whilst only hanging from and inch and a half strap.
Not to mention that I sagged the line a little bit and hit a tree branch.
Anyhow, this was a lot of fun and well worth the trip. The long Zip was 2000' plus and we reached about 70mph (so the kid said) I yelled at the top and they heard me nearly 1/2 mile away. They said that was the first time that the they had heard someone from that far away. So, you know, another badge of honor.
This was a great weekend and I look forward to the the next game.
Until then I look forward to training, learning, and getting better.
(I am used to that by now)We got there, Bert was kind enough to drive my wife and I up the mountain since he had the Pro VIP Parking Pass.
Here is how the day went.
1. Heavy Weight for Distance - I hit 25'7" Don't worry. I fouled a 28 footer. just a matter of time. This was about a 4' PR over my last game.
2. Stone - Hit 31' 3.5" with a 20lb stone. I was happy with that. This was the best the stone has felt. Photo evidence says I need to follow through better and not "swipe" my arm down. This was a 2' PR over my last game. (the last stone was 16lbs too)
I MADE THE CUT. This was pretty cool. Having been a B guy and making the cut in an A game was pretty fun for me. Especially since the field at GM was pretty tough. Definitely the best group of guys I have competed with yet.
That was good.
3. Light Weight for Distance - 51' even. After looking at pictures I see that I have some stuff to work on. I can't really remember what that is right now. But I can assure you that it will show up in another journal entry. That was about a 2' PR over the last game.
4. Weight Over Bar - Stupid knock off bar. The whole aiming thing got me a little bit. Got 11'. Then threw 6" over the bar at 12'. Of course I knocked off the bar and it did not count.
Things to work on. Not hitting the bar in practice.
5. Sheaf - I had a learning experience with this one. The bag was really sticky. Like when I tried it in warm-up I threw it, and it did not come off the fork. I actually had to turn the fork upside down and shake the thing off.
I hit 18' on the first try. At 20' The bag stuck a little and I missed. On the second try the bag stuck a lot and only weight 10 feet.
The third attempt was the learning experience. I figured out that if I stuck the fork in and romped around with it a bit it made the bag slide easier. I did not romp around enough this time and I still had sticking issues.
Nevertheless. I know what to do the next time the bag is really sticky.
That is a good thing.
6. Caber - Got it to 80. Here is the thing about the caber. We need to practice it outside of a game. It does not feel heavy, I just do not have a good grasp of what to do with it once I have it up.
I ran out from under it once. Let it fall too far and pulled too late once. I don't remember the third try. It was the best. I should be flipping every caber I have tried. A little practice and I believe everything will be a lot better.
7. Heavy Hammer - Hit 69' 4.5" on this one. My ribs hurt pretty bad, but the throw felt pretty good. That was a foot and a half PR since the last game I think.
All in all I tied for 7th place. So it is the best I have done in the midst of A people. That is good.
I will get into my changes in training tomorrow after my workout.
On Sunday my wife left GM to go to Ohio to visit some friends. I was riding home with Bert. So we went Zip Lining.
That was cool. We rode in these sweet Swiss Army 6 wheelers up the mountain and took 7 Zip Lines down. I was roughly 5-25lbs over the weight limit. But they said I would survive. Hey, If you cant trust what a 16 year old kid tells you, who can you trust.
Now, I am sure Bert has said someting about me being a sissy or wimp or something to that effect when it came to this Zip Line thing. Let em tell you this.
I am secure in my manhood and do not need to put on false courage to talk myself into doing things. I am perfectly willing to admit that it was a little intimidating to start running and have the world fall out from under me whilst only hanging from and inch and a half strap.
Not to mention that I sagged the line a little bit and hit a tree branch.
Anyhow, this was a lot of fun and well worth the trip. The long Zip was 2000' plus and we reached about 70mph (so the kid said) I yelled at the top and they heard me nearly 1/2 mile away. They said that was the first time that the they had heard someone from that far away. So, you know, another badge of honor.
This was a great weekend and I look forward to the the next game.
Until then I look forward to training, learning, and getting better.
Training has been going on. So I will start writing about it.
Tuesday
Tuesday was good.
1. Reverse Hypers - 3 sets 10 reps. 90lbs.
2. Land Mine Rotations - Warm-Up style, a few sets of some reps.
3. D-Flex
4. Overhead Shot Heave - This was a good day. We called out the distance we were going to throw, then seeing how close we could get to that distance. My first distance was 42 feet.
So Bert put a pine cone at the spot he thought I would hit. I hit the friggin' pine cone. That was cool. Walked it up to about 47 feet.
5. Weight for Height - We started learning the spin, that was interesting. We started with sideways throws over the bar. That went well. Then it was time to spin.
The spin is fun. I got a lot of reps over 11 feet. I suppose that is good for starters. I have a lot to learn on this one, since it made my biceps pretty sore.
On to the weight room. As it turns out. I forgot my training shoes. So I did everything in socks.
6. Squat - worked up to 505lbs.
Super-Set
7. Box Jumps - We used the rubber blocks. Did sets of 5 between the squats. Worked up to 30". That went pretty good too.
8. Squat - We then decided to drop the weight to 325lbs and do some reps. The plan was 4 reps, so I did 10 reps. Then stupid Bert does 20 reps.
I can not live in a world where Bert does more than me in the weight room. So I got myself back together and did a set of 20.
Me - 30 reps
Bert - 20 reps
I win. (though he did spin the WOB 15' earlier. I am not counting that)
A pretty good day. I think the spin could end up being a pretty cool thing.
Wednesday
Today was just a little work day.
1. General Strength Circuit - 8 reps each exercise. push-ups, v-ups, clapping push-ups, throw downs, mountain climbers, leg scissors, burpees.
2. Hammer-Robics - I am now going to call this type of thing robot exercises since it is all about rhythm and staying in time with a weight. We did behind the back robots with a 26lb weight.
This is something I need to do more of.
SHEAF TOWERS
Yes, we extended the towers and now have a 27.5' height we can throw to. That is good since we need to get better at the sheaf.
Stupid sheaf.
Until Next Time
Tuesday
Tuesday was good.
1. Reverse Hypers - 3 sets 10 reps. 90lbs.
2. Land Mine Rotations - Warm-Up style, a few sets of some reps.
3. D-Flex
4. Overhead Shot Heave - This was a good day. We called out the distance we were going to throw, then seeing how close we could get to that distance. My first distance was 42 feet.
So Bert put a pine cone at the spot he thought I would hit. I hit the friggin' pine cone. That was cool. Walked it up to about 47 feet.
5. Weight for Height - We started learning the spin, that was interesting. We started with sideways throws over the bar. That went well. Then it was time to spin.
The spin is fun. I got a lot of reps over 11 feet. I suppose that is good for starters. I have a lot to learn on this one, since it made my biceps pretty sore.
On to the weight room. As it turns out. I forgot my training shoes. So I did everything in socks.
6. Squat - worked up to 505lbs.
Super-Set
7. Box Jumps - We used the rubber blocks. Did sets of 5 between the squats. Worked up to 30". That went pretty good too.
8. Squat - We then decided to drop the weight to 325lbs and do some reps. The plan was 4 reps, so I did 10 reps. Then stupid Bert does 20 reps.
I can not live in a world where Bert does more than me in the weight room. So I got myself back together and did a set of 20.
Me - 30 reps
Bert - 20 reps
I win. (though he did spin the WOB 15' earlier. I am not counting that)
A pretty good day. I think the spin could end up being a pretty cool thing.
Wednesday
Today was just a little work day.
1. General Strength Circuit - 8 reps each exercise. push-ups, v-ups, clapping push-ups, throw downs, mountain climbers, leg scissors, burpees.
2. Hammer-Robics - I am now going to call this type of thing robot exercises since it is all about rhythm and staying in time with a weight. We did behind the back robots with a 26lb weight.
This is something I need to do more of.
SHEAF TOWERS
Yes, we extended the towers and now have a 27.5' height we can throw to. That is good since we need to get better at the sheaf.
Stupid sheaf.
Until Next Time
The game was awesome. Even big Richard showed up in a kilt. No sleeves, and pretty much making every competitor feel small and weak.
We got there, Bert was kind enough to drive my wife and I up the mountain since he had the Pro VIP Parking Pass.
Where is this Game located?
Are you squatting and waiting on the weight to come around? Are you casting it towards 1 oclock?
Sheaf is my favorite event. You're not looking at the bag when casting it are you? I get a small bite. And I make sure I work the fork in good and around and back in and out to make sure it's not going to stick. Then I take a step back and make sure the fork can stand up without falling over.
That's the problem with caber. You've got to pull fast or it's too late. I find it easiest by staying close to the ground and pulling all the way through (like a clean grip snatch). At my last comp, I was the only one that flipped the 91 pound caber. I tried the 115, but just couldn't get it over. Also remember that the caber should be held close the pec area rather than down lower.
Not sure if that helped at all.
Congrats! A class is hard.
Linville, NC. On Grandfather Mountain. I am told it is the largest Scottish festival on the east coast.
Come game time I usually just wing it with my arm.
No waiting on the light weight. My main issue is that the weight comes around so fast after the first turn I end up slowing down the second to keep in control. I have the same issue with the heavy weight.
I have a pretty flat throw. Neither go much higher than I am tall. It is on my list of things to do.
No. This was the stickiest bag. The whole field was having problems. Most took 2 or 3 trys to get over at the first few heights. After that the bag was worked over a bit and loosened up.
Yea. We broke all of ours about a year ago and never got any new ones. I have a feeling that a couple of practices would solve a lot of my problems with it. I think the caber at the game was 120lbs. It does not feel heavy on the pick or moving around with it, I just need to practice and get a feel for the timing.
Thanks, I was pretty happy about it. There were about 20 guys before the cut. Pretty cool.
Yea. I have vowed that I will never be close to his strength again.
ain7:Well, We used the sheaf towers. They look a jot better now for some reason. A the wibbly-jibbly crap they had before is gone for some reason.
So......
1. Sheaf - a bunch of reps. This is the most Sheaf we have trained in quite some time. I can say that both of us would have done better Saturday had we sheafed like we did today. I worked it up to about 21 feet using the 20lb sheaf. Still learning the rhythm of the thing. Everything started feeling a lot better through.
2. High Pulls - did 3 reps repeaters here. 2 sets at 135lbs and 6 sets at 185lbs.
3. Lockouts from the Knee - I just wanted to do some lockouts. I was still pretty sore from the squats in the last workout. So 433lbs for a couple of sets of 3 is what I went up to.
4. Cheat Curls - What a great exercise. I can't believe I move away from this as often as I do. Worked up to 200lbs for a couple of sets of 5 reps. I think these are going to become more of a staple in my training.
5. Land Mine Twists - 3 sets 10 reps using 35lbs. This is another exercise I should be doing more often. Again, I am going to keep these in the mix.
Thoughts -
Pretty good workouts for the week after a game. I am feeling pretty confident about everything. More GPP type work will be getting done for a bit as well.
So......
1. Sheaf - a bunch of reps. This is the most Sheaf we have trained in quite some time. I can say that both of us would have done better Saturday had we sheafed like we did today. I worked it up to about 21 feet using the 20lb sheaf. Still learning the rhythm of the thing. Everything started feeling a lot better through.
2. High Pulls - did 3 reps repeaters here. 2 sets at 135lbs and 6 sets at 185lbs.
3. Lockouts from the Knee - I just wanted to do some lockouts. I was still pretty sore from the squats in the last workout. So 433lbs for a couple of sets of 3 is what I went up to.
4. Cheat Curls - What a great exercise. I can't believe I move away from this as often as I do. Worked up to 200lbs for a couple of sets of 5 reps. I think these are going to become more of a staple in my training.
5. Land Mine Twists - 3 sets 10 reps using 35lbs. This is another exercise I should be doing more often. Again, I am going to keep these in the mix.
Thoughts -
Pretty good workouts for the week after a game. I am feeling pretty confident about everything. More GPP type work will be getting done for a bit as well.
It is Sunday. I trained today.
1. Warm-Up w/ 2 handed KB Rotations - Did a few sets at 15lbe and a few sets at 40lbs.
2. 2 handed KB Rotations - 60lbs KB. Did 4 sets here. I did not count the reps. Just did a lot to help get a better feel for swinging weight.
3. Hammer-Obics - Hung 30lb KB's from straps off the ends of the bar. Took the weight like a back squat and got them swinging by using slight ups and downs, working with the momentum of the weight. Did about 6 sets.
The first few were not good. The last few were a lot better. I even got them swinging to perpendicular to the floor.
I did not count the reps, just went until I lost control. Sometimes that was 15 seconds. Other times that was over a minute.
4. Hammer-Obics - 30lb KB's again. Did this round holding the bar like a deadlift. Using slight up and down movements with the momentum of the weights. Did them until I lost control as well. 6 sets.
Exercises 3 and 4 were pretty cool. My middle has to do a lot of work with this type of exercise. That is a good thing. I even tried cosing my eyes. (something that can be done so you focus more on how the weight feels) But, after being superman'd over the single leg squat stand, I decided that I would try this a few more times before going the eyes closed route again.
5. KB Alternating Snatch then Press - Used a 62lb KB. Did 5 reps alternating each side on the snatches. At the end of the snatches I went right into a SA press. Everything was done without setting the weight down. 3 sets.
6. Bench Press - 3 sets 8 reps. 305lbs. This went pretty good. No spotter, so I did not push the weight.
Super-Set
7. Pull-Ups - 3 sets 8 reps.
Super-Set
8. Shrugs - 3 sets 10 reps. Worked up to 370lbs.
Thoughts -
All in all this was a good day. I need to do more drills and swinging exercises. These went very well today and will be showing up more and more in my workouts.
I will also have more "work" type stuff in my training for a while in order to increase my general conditioning.
1. Warm-Up w/ 2 handed KB Rotations - Did a few sets at 15lbe and a few sets at 40lbs.
2. 2 handed KB Rotations - 60lbs KB. Did 4 sets here. I did not count the reps. Just did a lot to help get a better feel for swinging weight.
3. Hammer-Obics - Hung 30lb KB's from straps off the ends of the bar. Took the weight like a back squat and got them swinging by using slight ups and downs, working with the momentum of the weight. Did about 6 sets.
The first few were not good. The last few were a lot better. I even got them swinging to perpendicular to the floor.
I did not count the reps, just went until I lost control. Sometimes that was 15 seconds. Other times that was over a minute.
4. Hammer-Obics - 30lb KB's again. Did this round holding the bar like a deadlift. Using slight up and down movements with the momentum of the weights. Did them until I lost control as well. 6 sets.
Exercises 3 and 4 were pretty cool. My middle has to do a lot of work with this type of exercise. That is a good thing. I even tried cosing my eyes. (something that can be done so you focus more on how the weight feels) But, after being superman'd over the single leg squat stand, I decided that I would try this a few more times before going the eyes closed route again.
5. KB Alternating Snatch then Press - Used a 62lb KB. Did 5 reps alternating each side on the snatches. At the end of the snatches I went right into a SA press. Everything was done without setting the weight down. 3 sets.
6. Bench Press - 3 sets 8 reps. 305lbs. This went pretty good. No spotter, so I did not push the weight.
Super-Set
7. Pull-Ups - 3 sets 8 reps.
Super-Set
8. Shrugs - 3 sets 10 reps. Worked up to 370lbs.
Thoughts -
All in all this was a good day. I need to do more drills and swinging exercises. These went very well today and will be showing up more and more in my workouts.
I will also have more "work" type stuff in my training for a while in order to increase my general conditioning.
Angry Again, Angry Again , and Again, and Again, and Again.
I was angry today, spending the afternoon expressing my hate for Bert. I don't think I actually hate Bert. Yesterday I did for a short period of time though. You know, for the obvious reasons.
Anyhow I was pretty mad when training started. We decided, without talking about it that there would be no talking and just training.
1. Dynamic Flex
2. Overhead Stone Heave
3. Heavy Weight - With to talking and just going we took turns throwing with no rest for 30 or 40 minutes or so. At about the 20 minute mark I had to take a piece of a tree and smash the already broken computer screen we have out on the field some more. The there was more throwing.
4. Light Weight - Not as much work here. 5 throws.
What did I learn from throwing today.
1. I can stand throw the heavyweight about 26 feet. Sooooooo... I really must not be getting anything from the spins.
2. With horrendous angry technique, I can throw the light weight close to 50 feet.
3. I must not be using much technique in these throws.
4. My best throws today were from the worst possible positions while having done the worst possible things.
Disclaimer - I was pretty angry. So thoughts and reflections on the day may not match reality.
On to the gym.
1. Deadlift - Worked up to 502lbs. Then I did a set of 10 with 242. I was pretty sore at that time. I had found out that I had a huge blood blister on my left ring finger from throwing. I had wrapped it in athletic tape.
2. Incline Bench - Worked up to a triple with 305lbs. Then did a set of 10 at 215lbs.
3. YTM's - 3 sets 5 reps for each move. Used 60lbs I think.
Thoughts -
I was in dire need of an angry, emotion filled training day. I felt like a million bucks afterwards and was not angry anymore. This was a great workout.
As it turns out, I have blisters on all of my throwing fingers. So it looks like I will be doing the stone on Thursday.
I was angry today, spending the afternoon expressing my hate for Bert. I don't think I actually hate Bert. Yesterday I did for a short period of time though. You know, for the obvious reasons.
Anyhow I was pretty mad when training started. We decided, without talking about it that there would be no talking and just training.
1. Dynamic Flex
2. Overhead Stone Heave
3. Heavy Weight - With to talking and just going we took turns throwing with no rest for 30 or 40 minutes or so. At about the 20 minute mark I had to take a piece of a tree and smash the already broken computer screen we have out on the field some more. The there was more throwing.
4. Light Weight - Not as much work here. 5 throws.
What did I learn from throwing today.
1. I can stand throw the heavyweight about 26 feet. Sooooooo... I really must not be getting anything from the spins.
2. With horrendous angry technique, I can throw the light weight close to 50 feet.
3. I must not be using much technique in these throws.
4. My best throws today were from the worst possible positions while having done the worst possible things.
Disclaimer - I was pretty angry. So thoughts and reflections on the day may not match reality.
On to the gym.
1. Deadlift - Worked up to 502lbs. Then I did a set of 10 with 242. I was pretty sore at that time. I had found out that I had a huge blood blister on my left ring finger from throwing. I had wrapped it in athletic tape.
2. Incline Bench - Worked up to a triple with 305lbs. Then did a set of 10 at 215lbs.
3. YTM's - 3 sets 5 reps for each move. Used 60lbs I think.
Thoughts -
I was in dire need of an angry, emotion filled training day. I felt like a million bucks afterwards and was not angry anymore. This was a great workout.
As it turns out, I have blisters on all of my throwing fingers. So it looks like I will be doing the stone on Thursday.
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Yes, I do. I think the cheat curl is one of the most underrated exercises that can be done. The benefits are awesome, without the "over-technique-ing" of the Olympic lifts.
Yesterday was good. I learned a bit about throwing.
1. Dynamic Flex
2. Overhead Stone Heave
3. Standing Stone Throw - Did a lot of throws. peppered the 34-35 foot area. I think I hit the same 34' 4" spot about 6X. I really learned how to follow through with the arm better.
4. Heavy Hammer - Some good throws here. Hit a PR at 74' 4". That was good.
5. Safety Bar Box Squat - Parallel. Used 2 sets of chains as well. Worked sets of 2 up to 420lbs. (not including chains) Then I dropped the weight to 330lbs for 5 sets of 2. Worked on some speed.
This was good. I needed some good old fashioned box squatting with chains. The speed felt good to.
6. Alt Step-Up Jumps - did 5 reps on each leg, alternating. 3 sets.
Thoughts -
This was a pretty good day. Everything went well. I was in a mood, then relaxed during the stone throw.
It is good, for me as a beginner, not to try to analyze my throws too much. It is good to just throw, let things come along naturally, and learn by feel. These past couple of throwing days have taught me a lot about throwing, how I throw, and what needs to be done to get better.
And when all else fails, ask yourself "What Would Ryan Vierra Do?" :yelrotflmao:
p.s. Eric Frasure just hit 49'10" on the HWD making him the world record holder at the moment.
If I was either 278 pounds and 6'5", this would be so much easier for me. Well, that and I was Icelandic and had a name like Sven or Uri.
Ohhhh...thoughts on caber curls?