Training Log: Paul Evans

Just moved to Raleigh, NC, away from my old stomping grounds and throwing partner, so hopefully this log will help with critiques and whatnot from now on.  If any locals read this, I'd love to find a spot to throw around NE Raleigh...

Unimportant stuff:
Coming up on my 3rd year doing the games.  I'm really hoping to finally become a mediocre thrower this year   The goals are to PR everything, make A's, and make the top 100 am's in 2013.  2011 I was around ~250th and this past season I ended up ~150th. 

Before getting into highland games I did a few powerlifting meets and novice strongman stuff, but zero throwing of any kind ever.  Some dudes at my gym did it (Thor & Johann Gylfason and Eric Frasure) and I started to play around with it and practice with them a bit, then did a games, and I've been hooked ever since.

Best throws:
Braemar: just over 30'
O Stone: just shy of 35'
HWFD: 30' in practice, 29' and change when it counted
LWFD: 59' and change
HH: almost 78'
LH: 95'+ in practice, ~89' w/ no spikes at a games recently
caber: much better that when I started
sheaf: 20lb 23', IIRC

Sheaf ought to get better for next season since I now have implements to practice with.  Last season my sheaf and caber prevented me from winning a few games and making the jump to A's.   My stone technique is mostly non-existent, but it should be coming along a little more this year.  Just need more reps in everything.

Best lifts from the past year or so (lbs):
Back Squat: 410
Front Squat: 275x3
Deadlift: 500
Bench: 305
Strict Press: 205
Push Press: 250
Power Clean: 250
Power Snatch: 175
Overhead Squat: 250

...but I'm pretty detrained right now, coming off losing ~25lb + a month of business travel and then a few weeks of moving, so everything is even weaker.  Got the garage gym up and running though, so it's on now. 

I'll be spending a couple months doing high volume to get my groove back, then do a linear strength peak before cutting lifting back a bit for more throwing before the season starts.

First lifting session of the volume block:

Squat: worked up to 240x10,10
Pause Squat: 205x5,5
Clean & Front Squat: 170x10,10

Yes, those are lbs.  Ugh.  One brick at a time, though.

Accessory garbage:
1 leg extensions: 25 reps /side
1 leg curls: 25 reps /side
Calf raises: 25 reps

sick pumpz bro

Yesterday: Volume Block Week 1 Deadlifts

DL: 135x5 +10 dimel deads, 185x5 +5 dimel deads, 225x5, 275x5, 295x5, 315x10
DL w/ pause at knee: 275x5,5

Accessory:
Pendlay rows: 135x10,10 -super strict
One arm rows: ~100x10/arm

Did a few sets of chin ups as well, but I was fairly roasted by that point so I cut them short and will add them into my Press day.

Everything felt easy weight wise--more challenging to be patient and maintain strict form.

Did get that ab work in later that day.  3 sets of sit ups against bands.

Today:

Volume block week 2 - Squats

Warm up:
streching of all sorts
dislocations, pull aparts, etc
kb swings: 60x10

Work:
Squats: bar x10, 95x5, 135x5, 185x5, 225x5, 255x10,10
Pause squats: 215x5,5
Front squats: 185x10,10

Accessory junk:
single leg extensions: 25x25/leg
single leg curls: 25x25/leg
both legs extensions: 25x50
both legs curls: 25x50
bb calf raises: 185x15, 135x15

Squatting felt a bit harder than it should have, but everything has been like that lately.  Might have something to do with the cold/allergies I've been fighting off the past few days.  Still, I was more patient this time and make sure I thought about form on every rep.  I really don't care how hard everything feels as long as I don't miss or really have to grind any reps for the next few weeks.

Got a decent pump from the extensions/curls, and that's all I was going for.  I might up the weight a tad, but only if it pumps more blood into dem dere muscles.

Went out and threw stuff for the 2nd time in 2 months and the fist time since the clinic a month ago.  I didn't warm up very well at all and I was racing to get reps in before the sun went down, so that probably didn't help anything.  Next time I'll hit the park earlier.

Light stone (10-12lb maybe) x15-20, all standing throws, average 37-39' & best of ~41' -couldn't get anything to click
16lb hammer x12-15, first two throws without my blades, the rest I used them, average of 80-85', best of ~90'.  I hit 85' both of those two throws without blades, and once I was rooted to the ground with my blades I struggled to hit that for the most part.

Everything was awful.  Stone I was not getting anything technical to click, no block, just forcing it.  Hammer same thing. 

I shouldn't worry too too much about distances at this point, but I need the reps.  If I can make them reps with great technique, that would be ideal.  Just gotta keep pluggin'.  I want to crush all my goals next season.

I'm going to edit a video together of my throws and hopefully get some feedback.

Here is das video of mine crappy tossing:



stone til about 2:12 and then hammer

I know on stone, I'm doing nothing with my left arm, and I'm trying to make that change when I can remember too.  With the hammer, I don't think I'm getting my arms long enough and my low point is usually off, and no hips, etc etc.  Anyone reading feel free to rip into it.


Edited by PaulEvans - 12/03/12 at 7:20am

Sheaf Toss vid:

Moved heavy ass furniture yesterday instead of lift+toss.  Probably just as effective.

bro my 'ceps can't take much more.  I'm not even loggin all the volume from static baby holds.

Did dat dere accessory work that I skipped yesterday...

Yesterday:
braemar stone x12 standing throws
20lb sheaf x12 full throws

Can't do stone in my backyard, no good place to throw from and not have the stone roll into the fence. I basically threw it uphill which was terrible and I couldn't get anything to feel right. Sheaf tosses were all in a row, no rest.

Today:
Volume Block week 4 - Deadlift

warm up:
stretch/roll
1 arm kb swings
leg curls/extensions

work:
dl: 95x10, 135x5, 185x5 225x5, 275x5, 335x3, 355x10
dl w/ pause at knee: 310x5,5

accessory:
put off til tomorrow

Warm up: