Training Log - Inspired by Evo

Karky, Sometimes ya just gotta PVC sward fight. :yelrotflmao:

Kind of a lot has happened since the last time I posted a workout. We have had many visitors and some great workouts. I will start with last Friday.

Friday - Aug. 22

Eric Frasure came into town on this day. He worked up to a 500lb Caber Curl and attempted 585lbs. Pretty Strong.

Lots of throwing drills. Eric was extremely helpful with this. I finally understand some of the more basic points of the weight throw. As it turns out, I need to slow things down quite a bit.

Also a lot of the positions are different than I thought. Eric is very good at getting the point across in terms that are easy for a beginner to understand.

Apparently I over complicate things. :D

After the throwing drills we did some Single Arm / Single Leg Overhead Dumbbell Presses. These were pretty good. Worked up to 80lbs and felt pretty good.

Saturday - Aug. 23

Eric was still in town and our very own MattV came down with Jeff for some training.

This was a great day, the weather was perfect, and the throwing commenced.

1. Med Ball Globe Trotters

2. D-Flex

3. Overhead Stone Heave

4. Standing Stone - This was the best I have done with the stone. I used the 17lb stone and was averaging 35 feet with it. That was pretty cool.

MattV and I had a little stone throw contest. It is pretty cool to have someone that I can compete with. :cool: (as opposed to Bert or Eric, where there is not competition at all)

Thanks Matt, I needed the push.

5. 28lb Light Weight - I practiced the new, slower technique that Eric had gone through with us on Friday. An with much less effort than usual I threw out a 52 foot PR. That was cool.

6. Sheaf - 16lb sheaf. Ended up alternating the standing sheaf and a spin. I was working on using my body more and moving in the direction of the throw. This went pretty good too. Hit some at over 25 feet. So, pretty good for my sheaf.

7. Weight Over Bar - Took a bunch of throws. We raised the bar to a touch over 12 feet and I made that height a few times.

Lunch Break. This was after about 3.5 hours of training and it was time to eat.

Then, with our stomachs full of Moe's we went back to the gym for some training.

8. Box Squats - Worked up to a pretty easy 505lb lift. That was not bad considering the long workout on the field and the Moe's rumbling in my belly, being smashed around by my belt.

9. Pull-Ups - Huh, have not done these in a while. Did sets of 3. Need to get back on the horse here. What the heck. :mad:

10. YTM's - 3 sets of 15 reps here. 70lbs or so. Get some blood flowing in the 'ol upper back.

That ended the weekend training. I would like to than Eric for all the help with my throws. I would like to thank MattV and Jeff for making the trip as well. It is awesome to have a crew like that to train with.

Tuesday - Aug. 26

Alex and Ashley came in today from Florida. So obviously the first thing we did was........... Head outside to do some throwing.

1. D'Flex

2. Overhead Stone Heave - Used the 14lb stone and shot out my first 50' overhead heave throw. That was pretty cool.

3. Heavy Hammer - Did some winder to warm up. Then a lot of throws. Hit the 70 foot mark a few times. I really need to do these more often. I can never seem to figure out why I do them so infrequently. :confused: But it happens. :rolleyes: Anyhow, perhaps I need to get winders back into the warm-up of my workout.

My middle is pretty sore after the hammer.

4. Wright over Bar - Did some throws at 10 feet. Then moved the bar up to 12 feet and made that ever time I threw it.

This part of the day was awesome. It was down pouring, Bert, Alex, and I were going through the WOB shotgun style. Throw, Throw, Throw. :D :cool: That was pretty cool.

Alex will make a pretty good thrower if he decides to get into it.

Back to the gym.

5. Power Shrugs - Did these off the floor, set the High Pull Indicator at a height and started adding weight. I worked some pretty good pulls up to 389lbs. That felt really good. Then I went to 409lbs, but the "power" part was no longer involved. I hit the indicator, not with any authority though.

6. Single Arm High Rows - Did these on the Cable Column. Needed to get some good back work in.

A & A are great to have visit. They really made the workouts a lot of fun.

That is the week up to the moment. Thanks to everyone who came in for a visit. Great times and great training.

Here is the last week in review video. :cool:
 
Super hardcore training and stuff.

Thursday

1. Reverse Hyper

2. Some other movementy type stuff.

3. D-Flex

4. Overhead Stone Heave

5. Heavyweight for Distance - I practiced the new slower technique here as well. WOW. I am definitely going in the right direction. I kept things pretty slow and threw the easiest series of 25 - 26.5 foot throws. I literally put in about 1/4 of the effort on the throws and still landed close to PR territory.

So, I am looking to see some changes as I get better at this.

Back to the gym.

6. Single Leg Squat on the Hurricane - 3 sets 5 reps each leg. 230lbs. Haven't done these in a while. Probably should do them more.

7. Log Rows - 3 sets 10 reps. 146lbs.
Super-Set
8. Log Press - 3 sets 10 reps. 146lbs.

Pretty good workout. I am very happy about the heavyweight and lightweight situation.

Friday

Massage w. Burkett. The 'ol neck was still feeling it. But this time I was much more relaxed. As he was working on my neck I felt the comforting "pop, pop, pop" of things falling back into place.

Now I feel great. I am going to let everything heal over this 3 day weekend and hit training again on Tuesday.

Burkett is the man.

Have a good weekend everyone.
 
Tuesday, Sept. 2nd

We have been talking about throwing a lot. So, from now until the Charleston games I will be only doing throws and drills.

It appears that I am good at getting stronger, so I can work on that in the off season. But the throwing thing just needs to get better. And time is a factor since there is working and all.

So my workout today was -

1. D-Flex - I am still going to warm up. Geeze. :D

2. Overhead Stone Heave

3. Standing Stone - I used the 15.5lb stone. Did a bunch of throws. I focused on going slower and hitting positions. This worked really well for me. The throws were a lot easier than usual and I was still hitting the 35' mark on a regular basis.

I am really trying to get the legs more involved with the stone throw.

4. Light Weight - Practiced footwork and going slower. The first few throws went really good. I kind of fell apart after that. I had problems with the weight sticking in my hand, and all sorts of stuff.

Every day can't be the best.

Wednesday

1. D-Flex

2. Turns with a Kettle Bell - Used a 35lb bell. Did a lot of turns. These felt pretty good. I am hitting positions a lot better.

3. Sled Drag Stone Position Move - I put a 10kg plate on a sled and practiced hitting my stone positions against the resistance of the sled. This worked really good and helped me keep my upper body back while I used my hips and legs. I did 5 or 6 sets on each side here.

4. More Turns w/ KB - Did some turns with my off hand. That is a mess, but I think it will help my overall coordination.

5. Band Rotations - Green Band attached low. 3 sets 10 reps. I practiced leading with the hips and using my glutes and hamstrings in the "push" leg. This was a good move to.

Thoughts -

This was a good day because it helped me understand the positions I need to hit better. We will see how this works.

Here is the latest Week in Review Video.
 
Hey everybody!!!!!! I have been out of town and busy. Am back though. So here are some workouts.

Thursday Sept 11

I was in Columbus, OH to be in a wedding, and before a 4 day stint of debauchery I decided to get a workout in.

Made it to Rogue Fitness. Bill was awesome and took me for a ride in the "new" 1972 Duce and a Half. That thing is awesome.

1. D-Flex

2. KB Drills - Did spin drill with a 32lb, 44lb, and 50.....something lb kettle bell. Lots and lots of reps. The flow felt pretty good and everything was great. Probably 20 minuets of work here.

3. Log Press - Got to use a wood log. It is pretty cool. I like the steel version much better. Something about taking in a breath of sawdust or whatever. Went up to 205 for 5 sets of 5 reps.

4. Olympic Squat - Decided to do some Olympic squats. Did high bar, double bounce off the bottom to get a good feel for them. These went great. 315 for 5 sets of 3 reps.

5............ There was no 5. That must have been the workout.

There was a wind storm in Ohio on Sunday. It was awesome. We sat on our friends deck and watched trees come down in the woods. Pretty cool. I guess there were 70+ mile an hour gusts.

There was no power........ So we decided to grill. We set up the grill behind my buddy's shed to somewhat protect us from the wind. This was SUPER COOL. We are grilling away. My friends neighbors are chasing their trampoline across peoples yards, trees are coming down in the woods, we are wearing glasses to protect our eyes from flying debris.

That was fun. My buddy still does not have power at his house. They are saying next Monday it will be back on.

Tuesday Sept 16

1. D-Flex

2. Overhead Stone Heave

3. Standing Throws - After a rocky start with the 21lb stone I hit a series of throws at 27 and 28 feet. That was good.

4. Sheaf - I needed a bit to get used to this again as well. After another rocky start I was hitting about 21 feet with the 20lb sheaf.

5. 22lb Hammer - This went pretty good. Not a ton of throws here. Hit a good 72 footer and followed it by a 69 and called it a day.

To the gym -

6. Olympic Squats - I wanted to try our my new Olympic lifting shoes. They were cool. Used the Buffalo bar and did 4 or 5 sets of 3 reps, double bouncing squats with 325.

7. Lat Pull-Downs - Worked up to 200lbs for 10 reps. 5 sets.
Super-Set
8. Incline Bench Press - Worked up to a triple with 305lbs.

9. Shrugs - Did 3 sets 10 reps with 225lbs on just a normal bar.

10. Round Back Deadlifts - Did 2 sets of 10 reps with 225lbs. These felt great. This is another great exercise I would like to get back to doing more often.

Thoughts -

Well..... For being completely unprepared and not training that much, I am pretty ready for the Charleston game. Everything throwing-wise is going well. We will see how it goes.

After Charleston I will be getting more into hitting the weights harder again. I am looking forward to it. Though I am not going to completely cut out the throwing stuff this year like I did last year. I am not good enough at throwing to do that.

That is all for now. Training will happen again today.
 
I will start with Thursday and then get on to the Charleston Game.

Thursday

1. D-Flex

2. Overhead Stone Heave

3. Heavy Weight - I could tell that I had not thrown the heavy weight in quite some time. There was a big mess of fouling and then throwing 15 feet.

Then, after about 40 min, I found a groove and got things rolling in the 25 foot range.

4. Hammer - Not too many throws here since I had a lot of heavyweight throws. Hit 72 feet.

5. Weight Over Bar - 1 throw at 11 feet. It felt good and I was done.

Charleston Game on Saturday

This was a great game with a lot of great people. They had the guys in from the 1972 game, that was pretty cool.

The competitors were great and there were a lot of good guys. I think medals went out to 7 or 8 different guys.

This games marks the end of my first year of Highland Competition. It has been good, gains have been made and all my throws in this game were much better than in the same game last year. I think I am going to make Charleston my milestone game every year to see how things are going. That is cool.

1. Sheaf - The sheaf was 22.4lbs. Sooooo.... A little heavy. It took me a second to warm up and I got 18 feet on the third try, 20 feet on the first try, and was really close on 22 feet.

2. Open Stone - 2olb stone. Hit 30 feet 10 inches on the first throw and 2 inches less on my second throw. The third was under 30 feet.

3. Heavy Weight for Distance - This is where the wheels came off a bit. I fouled the first 2 throws. Not a little, like "that was probably a foul" but a lot, like "dude, you were 3 feet outside the box."

I pulled it together on the third throw and hit a 26 foot throw.

4. Light Weight - Apparently not practicing much is a problem. I fouled the first and last throw. My second I hit 49 feet.

It is safe to say that the weight events could have gone better.

5. Weight Over Bar - This went pretty good. I cleared 11 feet 6 inches. (we started at 10'6") I still have a little "aiming" issue here, but all in all that was good. I should have got 12'6" but then there are a lot of should haves. 11'6" is still my best WOB in contest.

6. 22lb Hammer - This was pretty good. I hit 69' on the first throw and 71'11" on my second throw. 68' on the third throw I think.

This was good. My first 70+ throw in contest. So that was good.

7. Caber - Um. I do not know how big or heavy it was. It felt light. I did have balancing issues, and Hanging on to it issues on the first 2 tries. On the third I pulled it together a bit and I do not know exactly the angle, I did not flip it, but things went better.

Thoughts -

This was a good day. I got 7th overall (out of 10) so that was not bad. All my throws were better than the same game last year, so that is good as well. There were a lot of good competitors and everyone was great to hang around with and compete with. They made it a great day.

Things I need to do....... Compete more, I like to compete, and it keeps me more motivated to get better, so probably something I will do more of.

I was going to have this be my last game and then start lifting more, but now I think I am going to try to hit a couple more in October and get some more competition experience since that is what I a lacking.

That is all for now.
 
Thanks Stingo Man. It is a lot of fun.

Alright everyone. Here is the thing.

I am in at the Waxhaw game and at the Hendersonville game. So that will be pretty cool.

I will be throwing directly against my Nemesis at the Waxhaw game. It will be the first head to head contest. :mad:

On to some training.

Tuesday

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - 3 throws.

4. Glide Throw - Yes, I am learning the glide. This was my first day and I am sure things will get better. I did a glide-stop-throw type of thing. I was able to chuck the 17lb stone 35feet a bunch of times.

I think the glide is going to be good. Practice, practice.

5. Heavy Weight - Everything hit on all cylinders. I throw a mess of 26 feet and hit 2 throws, one at 28'8" and one at 28'2". That was awesome. It is the first time I have been able to repeat the upper 20lb range.

On to the weight room.

6. Shrugger Power Shrugs- sets of 3 reps at 190lbs, 280lbs, 370lbs, and 420lbs.

7. Shrugger Lockout and Shrug - I am not going to call these power shrugs. Sets of 3 reps at 460lbs, 510lbs, 550lbs, 600lbs, and 640lbs. This felt pretty good. My traps are sore today.

8. Log Press - Worked up to 236lbs for 3 reps.

9. Hurricane Seated Front Triceps Press - 3 sets 10 reps at 190lbs.

10. Underhand Grip Lat Pull-Down - 3 sets 10 reps working up to 200lbs.

Thoughts -

This was a great day. The throwing went really well and I felt like a million bucks after the lift. All in all very cool.
 
Thursday

1. D-Flex

2. Sheaf - I throw the sheaf pretty much straight up and down and have taken the same distance away from the bar as I use in the WOB. (I know, pretty crazy) Things went well. I hit 21 feet and started running into aiming issues. Overall things went well.

3. Weight Over Bar - Set the bar at 11'8" and started throwing. I hit 10 in a row over that height and called it a day.

Back to the gym.

4. Overhead Squats - sets of 3 at 45lbs, 95lbs, 115lbs, 145lbs, 145lbs. This felt pretty good. I started to remember back in the day when I could overhead squat heavy weight. I might see what I can get it up to.

5. Bench Press - Used the long curl bar. sets of 10 reps. 35lbs, 125lbs, 215lbs, 265lbs, 305lbs. The reps felt pretty good. I think this is the first time I have done sets of 10 in the bench press in a long time. Cool.

5. Seated Row on the Functional Cable Column - 270lbs, 3 sets 15 reps.

6. Shrugs - 3 sets 15 reps. 190lbs.

That is all for the day. Things seem to be going quite well.

Thoughts -

I went through a spell where I did a lot of throwing and almost no weight lifting. I have to say that I feel better mentally when I am lifting. It just feels like the right thing to do. Even if I do not go super heavy. Getting it done sets my head right.
 
Sunday

We trained on Sunday because the Okra Strut fair thing put a bunch of trash cans and porta-potties on our throwing field. That and roads were closed and parking, and lots of people being around.

Anyhow, Sunday it was.

1. D-Flex

2. Light Weight for Distance - I threw a lot of throws. This is not what I would call a great day. Some high points. Hit 51 feet. Hit a lot of throws between 49 and 50 feet. Some low points. Threw a range of 30 - 51 feet. Fouled a lot.

I did make the not so great choice to keep throwing after everything went down hill. All in all I hit a bunch of throws at or near my PR on our field. It was a good day, even though I was not feeling that at the time.

3. Light Hammer - Have not thrown this in a long time. The light hammer is a lot different than the heavy. It took me a few rounds of winders to get a feel for it. Not a ton of throws. 80-85 feet.

I did learn what "come up over it" means. Which is not what it sounds like at all. As it turns out, "it" is not the implement like one would think. "it" is your legs. From what I can gather in my limited experience, "come up over it" means to get your body over your legs. Specifically over the leg that is in the direction that the throw is going.

I will think of a better way of saying that. It was a little confusing for me too. :D

Back to the gym. Did not do a tone of work here. I was feeling tired from the throwing, and also frustrated with the throwing.

4. High Pull to the High Pull Indicator - 185lbs. Sets of 3. 5 sets or so.
Super-Set
5. Standing DB OHP - Sets of 10. 50lbs, 60lbs, 70lbs, 70lbs.

6. YTM - 3 sets 15 reps. 70lbs.

Thoughts -

I have never been involved in a sport with the ups and downs that throwing has. Lifting is easy by comparison. As a lifter, even on an off day, you can pull off close to, if not equal to, a PR. You just grind through it and everything turns out OK.

Throwing, not so much. It is amazing. I spend time wondering why I do such a stupid sport. Then something goes well, one day, and I am hooked for the next 4 months. Crazy. I guess that is how it works. :D I suppose that is why improvement is so rewarding. I can say that setting a PR and making improvements in throws is much more rewarding than setting PR's in lifting.

On to other thoughts. I have noticed that I have soreness after throwing. Specifically my calves. Which have not been trained in most of the lifting I have done. After some thought, when Olympic lifting, I was a flat footed Olympic lifter.

Not to mention the stress of the impact and rebound during a throw must be much higher than a lift. This is something I will train in the off season starting in November. I am thinking Jump Rope, as much as I dislike the jump rope. I think it will help bring up an area that needs some work.
 
Nice workouts as always - I'd imagine (not that I've ever even attempted it) that throwing requires so many parts of the body to be at top form on throwing day, it'd be a lot more difficult to do than more isolated lifts.
 
Hi everybody. Some training happened yesterday.

But first.

I'd imagine (not that I've ever even attempted it) that throwing requires so many parts of the body to be at top form on throwing day, it'd be a lot more difficult to do than more isolated lifts.
Click to expand...

Yea. It's a whole nother ball game. Cleans and snatches can be considered isolated compared to what's involved in a throw. Pretty crazy really. Makes me respect good throwers a LOT more.

On to the training.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone Throw - This went pretty good. Hit 36' right off and hit a bunch at 34 and 35 feet. Used a 15lb stone.

4. Glide Stone Throw - My second time doing this. Not bad. I end up in funny positions and end up doing more of what we call and A throw. The stone goes high, not far.

5. Heavy Weight for Distance - Not a bad day. Hit 26 feet. So that was good. Had a bunch at 23-25 feet. Then I had a bunch at 3-12 feet and I decided I must be done with that today.

One thing I did feel for the first time today was the orbit of the weight, which is not going in the right direction at all. On the up side, since I am not a light guy I am able to pull it back to the right spot. When I am fresh anyhow. When I start getting tired I am no longer able to pull it back into the right direction.

I just thought it was neat to feel an see the obit of the weight. I learned a lot. :cool: Not without some frustration though. :rolleyes:

Thoughts -

Things seem to be headed in the right direction. Everything feels good at some point during practice. Which is good. We will button some things up and be good to go.
 
Yesterday started my off season training before the off season. It is just time to get in better shape. Here is how this plan works.

I walk up to Josh and says, "What do I do?"
Josh Says, "Do this stuff."
I says, "OK."

So this was the first day of this. The workout was.

1. D-Flex - Because that will always get done first.

Max Rounds in 20 min.
4 reps Deck Squats w/ 25lb KB
4 reps each side Turkish Get Ups w/ 25lb KB
4 reps clean and push press w/ 80lb D-Ball

I did 5 rounds. My shoulders were torn apart from holding the KB during the Turkish Get-Ups. I can safely say that this is the type of thing I need 2-3 days per week.

Thoughts -

With this type of workout you get really tired and everything is sore, for about 30 min. Then everything is fine. There is no need for recovery time because it is not heavy weight or nervous system intensive exercise. It is just work. I also believe this type of workout will help recover from heavier workouts faster.
 
Now for today's workout.

1. D-Flex

2. Overhead Stone Heave

3. Caber - Much better pics today. No turns on this monster. But I walked around a bit and got a much better feel for the caber.

4. Sheaf - This went pretty good. Used the 20lb sheaf. Hit 21'6" for the first time today. That was cool. I am learning to pull through with the hips more.

Back to the gym.

1. Squat - Sets of 3 reps. 145lbs, 235lbs, 325lbs, 375lbs, 415lbs. I am still on the no belt during the season thing. Will start hitting heavy weights again in November.
Super-Set
2. Bench Press - Sets of 3 reps. 125lbs, 215lbs, 265lbs, 305lbs, 355lbs. Then I did a down set of 10 reps with 265lbs.

3. Bent Row - 3 sets 10 reps. 135lbs, 185lns, 185lbs. This felt pretty good. Could feel the upper back after the caber.
Super-Set
4. Parallel Grip Lat Pull-Downs - 3 sets 10 reps 190lbs.

5. Shrugs - 3 sets 20 reps. 190lbs.
Super-Set
6. Bench Press Abs - 3 sets 10 reps, 45lbs. You know, hold the bar at arms length while lying on the floor and sitting up.

I really felt good at the end of this day.

Thoughts -

I feel the great monster "Goer-Gon" the beast, the evil being of unchecked and unwavering motivation, heaving and waking up in my soul. It has been resting for the past few years, lying dormant, waiting for the proper moment to rise again, the aggression, the anger, the passion for training.

I knew, deep down, this day would come. Call it an epiphany, a wake up call, whatever. I have now trained to the point where I am again ready to start pushing and getting some real training done. The past year and a half have been but a time of preparation for training days yet to come.

While falling asleep at night my dreams have been of big lifts and great throws, there seems to be a growing need for greater success.

Yes, the training wheels are off and...........

I..........AM..............BACK................. HAHAHAHAHAHAHAHAHAAAAAAAA
 
I am back into the mode where all I think about and all I want to do is train.

That is a good thing. On to training.

Another get in shape, GPP workout.

6 rounds -
2min treadmill. inc. 7.5 speed 3.2mph
10 reps reverse hyper. 230lbs
10 crossover abs each side
5 overhead reverse lunges with a fat bar

This was another great workout. Everything felt great. Heart rate stayed at about 140 the whole time. (I was actually kind of surprised about that) This is the type of workout I did on a regular basis when I was training hard in the old days. I think it this type of this will be very beneficial.

That is all for now. We are leaving on Monday to do some installs in MS and GA. Will be back in town on Friday. We have packed some implements to practice some throwing. (the installs more than count for lifting) :D :cool:

Here are the last couple of videos.
 
A lot has happened since the last post. I'll go through things on a daily basis.

We drove to Mississippi on Monday and installed at a gym called No Holds Barred on Tuesday. It is a pretty cool place. We had a long install, they had a lot of stuff, and they will be able to get some work don there.

On Wednesday we did some throwing with the adjustable weight. It worked out pretty good. The weight is something we have been testing. I think we should have a solid product soon.

Wednesday evening we drove to the Atlanta area to install Buford High School. There was traffic, we were stopped. After walking around the highway and talking to other people, we decided to find a good spot in the median to drive across and find another route. That drive took about 2 hours longer than it should have.

Thursday was the install at Buford High School. Definitely a weight room that rivals most college rooms. It really looks nice.

After a long day we ate and drove back home. Regular work day on Friday.

My parents got to town Friday evening, so I will be visiting with them and normal training will resume on Tuesday.

Thoughts -

I know, not a big training week. But hey, 10 hours of moving steel two days in a week is enough to make anyone sore. Some great GPP anyhow. :D Tuesday will be a throwing day.
 
Well, I got my A$$ handed to me by a girl today. Fortunately it is not any girl, but this girl.

I will tell the story once I get to the proper location in the workout.

1. Food Processor Smash - I was agitated. We had a food processor that did not work. I smashed it. Then hit it with a big wrench.

2. D-Flex

3. Overhead Stone Heave

4. Standing Stone - This was not my best day. Adrian Blewitt is in town. She is a shot putter. We decided to have a 3 throw comp. I would have won by 1.5" if I had not fouled. As it is, she beat me by 3". Both throws were 33'. I do not remember the specific inches. I just know I was down by 3 of them.

5. Light Weight - Again, not my best day. Hit 40' a bunch of times and the 45'. I had another 3 throw comp w/ Adrian. I gave her a 10' spot since we were not a close on this one. My first throw was 49'. After that things went down hill.

Adrian hit 40' so I lost again with my 10' spot.

Stupid throwing. I am growing tired of having everyone that ever visits be better than me. Sometimes it is someone who has never thrown who is better. :mad:

6. Sheaf - 20lb. Skied it over 22' without touching the bar. That is good, and the best sheaf I have had so far.

Thoughts -

Stupid throwing. That is all I have for now.
 
Today was much better than Tuesday. Everything started off well and ended better.

1. D-Flex

2. Overhead Stone Heave - Used a 22lb stone today.

3. Heavy Weight - Things are starting to com together again. I am not all over the place and seem to be getting better control of the implement. A bunch of 24' throws today.

4. Heavy Hammer - Things got a lot better here. Had a mess of throws in the 74' range. That is good. I have better orbit and the hammer goes higher. Both are good things. :D

To the Bat........ I mean lifting cave.

5. High Pull - Used a snatch grip. Worked up to three sets of three reps with 275lbs. These were 3 repeat pulls and everything felt really good.

6. Bench Press - Used the curl bar with a big pad. Probably about a 1 or 2 board press type thing. Worked up to a single at 395lbs and took a jump to 445lbs. Did not make that one, but it is close. :cool:

7. Shrugs on the Shrugger - 370lbs for 3 sets of 10 reps.

8. Bent Rows - Used an underhand grip. 225lbs. 2 sets 8 reps.
Super-Set
9. Fat Bar Overhead Press - 2 sets 20 reps with 75lbs.

Thoughts -

Overall a good day. Things are getting back to normal after being out of town last week. Here is the video of all our travel last week.
 
Try not to let it get to you, and keep pushing through to your goals. It will be that much better when you attain them.

Have to admit, that's one hot girl though...
 
^^^^^ Yea. I am still trying to decide if this highland thing is in my blood or not. I definitely have more passion for the lifting. On the other hand, it is cool to get good at something new as well.

Thanks Stingo.

Yesterday was a short GPP type workout.

Javoreks Complex -
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

I did this 3X through. 45lbs the first set, 65lbs the second set, 95lbs the third set.

Again, nothing crazy, just getting the blood flowing for the day.
 
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:
 
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