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FlyinFree View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote FlyinFree Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/10 at 3:32am

good grief!  Here I get all hefty to throw and now you are going light!

BUT- I've heard that os sorta like Basketball for short people ;)

Just wanted to say hi Bill, and see you in Dunedin?

Todd Reese
"Max the Body to tap the Brain, deplete the Brain for Spiritual Dependance
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/10 at 1:25pm

Todd, so nice to see you last Saturday. You are a lot taller than your posts led me to believe!

3-2-10 Tue I start in the basketball court with an indoor shot  8# Braemar x 5 8# Open x 8

Have a 16# ball on a rope that I put a PVC handle on.

Hammer spins 16# x 12, 14 & 14

WFD line drills 16# x 7, 8 & 8

Jumps onto stacked mats 8, 8 & 8

Lay on floor and swing rope ball left & right 10 & 10

Shrugs 315 X 8, 315 X 8, 315 X 8

Incline Bench 135 X 8, 185 X 5, 135 X 10, 135 X 10

3-5-10 Fri Braemar 18# x 10, Open 18# x 12

Hammer spins 16# x 15, 15 & 15

Jump ropes 100 x 3

WFD line drills 16# x 8 & 8

Push Press 65 x 5

3-8-10 Mon  Braemar 18# x 10, Open 18# x 12, 8# x 12

Hammer spins 16# x 15 x 3

jump rope 100 x 3

WFD 16# x 10 x 3

Rope ball against wall 16# x 10

Ab pulldowns 100 x 10, 120 x 10

Push press 65 x 8, 65 x 6

Deadlift with bands 135 x 3, 225 x 3, 315 x 3, 225 x 3

3-9-10 Hammer spins 16# x 10 x 3

Braemar 18# x 12, open 18# x 12, 8# X 12

Jumps (7 mats) 10

Jump rope 100 x 2

Ball wall 16# x 10 x 3

3-10-10

Jump rope 100 x 3

Ab wheel (belly to floor) 5 x 3

Core crushers 225 x 5

G.M. 225 x 5

Core Blaster 125 x 6

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/10 at 2:04pm
Talked with Jeff Baty today about the program he had put together with an LSU strength Coach. WOW! Will start posting the workouts next week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/10 at 2:10pm
Bill don't tell anyone about what we're doing. Especially Robin.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 1:37am

Originally posted by KiltBill KiltBill wrote:

Talked with Jeff Baty today about the program he had put together with an LSU strength Coach. WOW! Will start posting the workouts next week.

PLEASE post your workout Bill! PLEASE PLEASE PLEASE!

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 1:43am

This thread reeks of treachery, deception, and old man strength.

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 1:48am
Duncan, You are correct.Very old.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 1:52am
Now. Ive got to go do my extreme workout.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 2:38am

Originally posted by J. Baty J. Baty wrote:

Now. Ive got to go do my extreme workout.

You are killing me.....I may be laughing while I die, but you killing me...

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 7:48am
You're gonna burn some calories with all that jumping on mats and jump ropes....

...as well as bigtime improve your mobility, speed and balance.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 7:49am
Originally posted by KiltBill KiltBill wrote:

Talked with Jeff Baty today about the program he had put together with an LSU strength Coach. WOW! Will start posting the workouts next week.


**gets out pencil and paper to take notes***
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/10 at 12:29pm
I love working out and the intrigue that goes along with it. Robin I
have been sworn to secrecy and will not be able to post Jeffs LSU
workout, but when I talked with him the other night he was so tired
he slurred his words, kept muttering about staying ahead of that
dang donkey.
Weighed in Thursday at 221.5 pounds. Alan how much weight did you
drop? I find I am quicker and have more energy. Resting heart rate
has gone down as well.
Ordered a 12 pound indoor shot today, the 8# was to light. Am really
enjoying throwing early mornings inside with the shot. Feels like its
helping my stone.
Bill
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Post Options Post Options   Thanks (0) Thanks(0)   Quote FlyinFree Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/10 at 12:46pm
Will you be at the Ren Fest at MOSI?
Todd Reese
"Max the Body to tap the Brain, deplete the Brain for Spiritual Dependance
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/14/10 at 10:29am

No, looks like my next game will be Tallahassee.

Thur 3-11 18# Braemar x 12, 18# open x 12, 8# open x 12

16# WFD line drills x 10 x 3

16# hammer spins x 15 x 3

jump rope 100 x 3

Rope ball wall 16# x 10 x 3

Front Squat 135 x 5, 155 x 5

Fri 3-12 Braem 18# x 8, Open 18# x 8, 8# x 8

1 arm push off wall x 10

jump rope 100 jumps 7 mats x 10

hammer spins 16# x 15 x 2

WFD line drill 16# x 8 x 2

Incline speed bench 135# x 3 x 10


Sun. 3-14. 10# Braemar 30', 10# Open 35' 6", 8# Open 35' 5"
12# hammer 83' 6". Lots of throws, working on form. Tossed the longer caber thrice.

PM Slosh Pipe

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/10 at 4:11pm
Yeah, I need to start doing line drills. It's that time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/10 at 12:16am
I have never drilled so much, at 06:00 am the basket ball court is
empty. Got a pair of Nike rotational shoes and several indoor shots
as well as a 16 pound ball on a rope that I put a pvc handle on so it
can be spun like a hammer or with the clip on the end it can be held
like a WFD implement to do line drills. Put a 60 pound WOB
implement and a sheaf with fork in the van and will do them in a
grassy area of the gym parking lot in the mornings. Am down 30
pounds and because its a diet challenge competition am not eating
much so my strength is in the toilet but my speed and energy are
way up. Lifting very little and drilling instead till sometime in May.
Hope to drop to 185 then slowly come back up to 195 for MWC.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/10 at 3:30am

I understand Bill, but it is getting ridiculous to have security classificiations for a training routine....especially when the "Secret" or "Top Secret" is replaced with "DTR-Don't Tell Robin."

Great work on cutting the weight and focusing on throwing. I am in there with you heading down to 200. It comes slowly but isn't really that big a deal. Keep it up Bill.

....remember to PM me the details of Jeff's training.

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/10 at 2:00am

3-15-10  Braem. 18# x 12,  OS. 18# x 12 & 8# x 12, OS. line drill 8,  Hamm spins 16# x 15 x 3, Rope wall 16# x 10 x 3, jump rope 134, 125,  WFD drills 16# x 8 x 3, wall push offs.

Push Press 60 x5, 60 x 7, 60 x 8

Close Snatch 95 x 5, 115 x 5, 95 x 5

Squats 135 x 5, 225 x 5, 275 x 5, 315 x 5, 225 x 5

Every excersice was done as fast as i could do them.

 

3-16-10  Braem 18# x 12, OS. 18# x 12, 8# x 12, OS. line drill x 8.  WallBall 16# x 10 x 3, Jump Rope 125 & 125. 7 mat jump x 10, hamm spins 163 x 20 x 3, WFD drills 16# x 8 x 3.

Incline Bench 135 x 5, 155 x 5, 175 x 5

Shrugs 315 x 10 x 2

 

3-17-10 jump rope 100 x 2, Braem 8# x 12, OS. 8# x 12, WFD drill 16# x 10 & 8, OS. line drill 8# x 7, WallBall 16# x 10 Ab Wheel 6 & 6, DB side pulls 120 x 8

Rev snatch 95 x 4, 95 x 4

Core Crushers 135 x 5

GMs 135 x 8

3-18-10 Official weigh in 217.5 pounds, total loss 28 pounds. Feeling weak and tired. One more week of this competition, then I can slow the weight loss down and bring strength level up.

Braem 18# x 12 & 8, OS. 18# x 12, 8# x 12, OS. line drill x 8, Hamm Spins 18.5# x 15 x 3, WallBall x 10 x 3.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/10 at 6:40am
  on the weight loss, Bill.  Good job.  I think I'm going to spring for a Masters 6 kg shot put and spend a little time in the ring.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/10 at 10:18am
Allright..... perfect that form.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/10 at 12:26pm

Sat 3-20-10   Threw all dayat a Boy Scout camp doing a demo. Really worked on sheaf drill where sheaf is on the the ground on right side of right leg and you explode up. Got 20'. Great day with good friends.

Mon 3-22-10  Braem 18# x 12, O.S. 18# x 12 & 8# x 12, 8# line drills x 12, 18# hammer spins x 15 x 3, wall ball 16# x 10 x 3, 16# WFD line drills, jump rope 100 x 3.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/28/10 at 4:56am

Tue 3-23-10  Deadlifts, InclinePress & 3 way delt work. Final weigh in is Thursday, dieting hard .

Thu 3-25-10  Final weigh in 214.5. Total loss of 31 pounds in 10 weeks. WOOHOO! done.

Fri 3-26-10 New style of workout as well as a new method of pasting into log. New workout is lighter weights with faster movements.

AM         &nbs p;         &nbs p;         &nbs p;     PM

18# Braemar 12   B WT Rep WT Rep
18# Line Drill 8 Band FrontSquat 135 2 BandSpdIncBench 115 3
18# OpenStone 12   135 2 115 3
    135 2   115 3
8# OpenStone 12   135 2   115 3
16# WallBall 10   135 2   115 3
  10 BandBackSquat 225 5   115 3
  10   225 5   115 3
18# Ham.Spins 15   225 5   115 3
  15   225 5   115 3
  15   225 5   115 3
16# WFD drills 24      
JumpRope 300      
    WT Rep
Banded DeadLift 135 5
  225 5
  275 3
  315 3
  365 1
  405 1

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Todd Bell Quote  Post ReplyReply Direct Link To This Post Posted: 3/28/10 at 7:11am

I started to sweat just reading it.................

ya gota love some Billy Gray

crouch,touch,pause,engage
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 4/03/10 at 4:18am

On April 1st after several days off to heal up after a brutal 10 week diet competition I took the Triathalon and Power ratio testing. I had done these 3 years ago after the 2007 Masters World Championship Game. I was at a simular bodyweight with the difference being I had been at the lighter bodyweight for months and was eating and lifting my way back up. I was shocked at my results, everything went down except the front squat.

Until 2010 I have kept an Excel spreadsheet of my whole workout with points assigned to each excersise. Every week i would try to up the total. Am going back to this. Which is why my workout looks like I cut and pasted. In 2 weeks will hope to add a Tendo Unit to the training.

The biggest plus I have seen from this new training is much better technique and the jumping rope has brought back the footspeed I enjoyed as a younger man. Am no longer falling down when I spin with the open stone. Highly reccomend it.

A M FRIDAY 4/2/2010                    PM
18# Braemar 12 SheafShrugs   WT Rep Sheaf Drill 5
18# Line Drill 8   135 8 Sheaf Toss 15
18# OpenStone 12   135 8 Caber Toss 5
12# OpenStone 12      
Jumps 20 SpdIncBench 135 3
16# WallBall 10   135 3
  10   135 3
  10   135 3
18# Ham.Spins 15   135 3
  15   135 3
      135 3
16# WFD drills 20   135 3
JumpRope 200   135 3
Abwheel 16   135 3
3WayDelts 30 25
  30 25
     
       

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 4/03/10 at 1:18pm
Very tired today, a good friend came by
and we threw for several hours. What a
great way to spend a beautiful day. Had
no pop after the last 2 days so focused
on form. Threw over and over again.
Then hit the hot tub and cold trough.....
Open stone 27', 42# for distance 29',
20.5# for distance 55', 12# hammer 82'
& 16# 69', sheaf 23', 42# over bar 11'.
For being tired these were good
numbers.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/10 at 10:43pm

4-10  Competed in the Tallahassee Games. What a great time.

4-13 Mon   Start new training, using a Tendo and a real Coach. Have to test DeadLift, Bench & Squat at no less than .95 m/s. Did deads in the AM. DEADLIFT-185 pounds, that evening came back to gym and did bench. There were a lot of young guys wanting to see what they could do, they were a lot faster than me at light weights but as I added weight they dropped off quickly both time wise and interest wise. I am SLOW! BENCH-105, SQUAT-215. No one wanted to do squats.

Here it is the next morning and I am sore and very tired, I think the Tendo workout is going to fix my weak link---explosive power or lack there of.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote mthompson33 Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/10 at 3:01am
Bill,  I'll definitely keep an eye on your log.  I've got some plans in my head to build a diy-"tendo" unit for myself.  No one in Tulsa (that I can find) has one and I don't have $1200 laying around.  I think I can cob one together for about $250 or so that will use my laptop for the data acquisition.
Matt Thompson

"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/10 at 4:34am

Sounds like you are doing some high level training Bill, make sure to tell Baty you are doing "Extreme Training with Technology".

When you say "at no less than .95 m/s"  What is the m/s? Is this in less than a second?  Curious.

Keep it up!

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/10 at 6:35am

Good luck with the Mcgyver Tendo Matt. I had wondered if a baseball radar gun would not have worked.

Robin m/s - meters per second. I am so fryed today, as I tried so hard yesterday to push fast and get some decent weight up. This put the finger on what has been holding me back. My lack of explosive power is from a lifetime of slower sports....marathons, triathalons, Centuries & power lifting. In talking with the coach he said this type of workout is hard on the CNS. I am very excited.

Thanks for the input guys.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/10 at 6:57am
Man, are you working your butt off, or what?  Explosiveness counts...

GREAT job on the weight loss, Bill.
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