Training Log: Stan Dickey

9-26-13

 

15# OS - Obliques are pretty shot.

 

Stands x 10 out to 42'

 

Full x 5 out to 40'

 

MSA x 10 - 6 of 10 @ 44' pretty low effort - stopped at 10 today to give my obliques a rest.

 

9-27-13

 

14# Hammer

 

3 winds x 15 with release - started to concentrate on the 2nd wind and getting some speed on the implement.

 

16# Hammer

 

3 winds x 15 with release - suck fest.  Out to mid 90s, but effort was too high.  I was having a hard time staying smooth after the second wind.

 

14# Hammer

 

3 winds x 5 with release - decided to go back to the 14# to see if I could smooth out the throw. I have some video I will post later.  This seemed to work.

 

9-28-13

 

56# WFD

 

Stands x 3

 

Sprints x 5 - all over 30' (new territory) - working on pushing the weight through the entire throw. Constant tension.

 

45# WFD

 

Sprints x 5 all out to 40'

 

Full x 1 tried to incorporate the days lessons. Terribly Sloppy.

 

24# Braemar x 5 out to 32'+ PR with the 24# - more coming.

 

16# OS

 

Stands x 5 out to 41'

 

Full x 3 out to 41'

 

MSA x 10 out to 43' - Had to stop at 10 - Obliques again.  I did some stretching earlier in the day which really helped.  Going to do these daily until I get through this.

 

9-29-13

 

14# Hammer

 

3 winds x 8 really concentrating on speeding up the 2nd wind.  most consistent practice to date.

 

16# Hammer

 

3 winds x 4 same as above low 90s with very low effort. Smoother.

 

45# WOB x 5 up to 15' low effort.

 

20# Sheaf - bag got wet in a puddle after the first throw. Had to quit after one throw.

 

I am hoping to get some crtique on my OS and Hammer, so I will try to get the video up tonight.

10/1/13

 

14# Hammer

 

3 winds x 4 with release.  hammer broke on fourth attempt.  Trying to reach on winds 2 & 3 while speeding up on 2.  I'm still not very coordinated, but my distances are coming up.

 

16# Hammer

 

3 winds x 11 - definetly getting more consistent.  3 throws in the high 80's the rest in the low 90's - best of 94' close to a PR. Low effort.

 

Took all 15 throws in 30 minutes which is pretty quick for me.  My conditioning is getting better too.  I am teaching at night now, so I only have about 1 hour to get to the gym, dress, throw and get back to the office.

 

BW this morning was 264#.  I want to be at 256# for Tucson.

10/3/13

 

16# Shot

 

Stands x 10 working on getting a good pull - constant tension through release.

 

Full x 5 awful!

 

MSA x 35 - much better - really played around with the ammount of effort, and discovered that I can throw within 4 feet of my best at what I would call 60% as I can with a 90% throw.  Then I spent about 20 throws at 60-70% concentrating on sticking the positions each time.  This is going to be the theme for me on hammer and stone for the next month. 

Very happy with this practice.  Low of 38', high of 43' and average around 40'.

 

^ I know I have been told the above over and over, but until recently in both hammer and stone, I haven't felt consistent enough to be able to really speed up and slow down my crappy form.  I couldn't see what I was doing wrong.  

 

Hammer is still jacked up, but after watching hours of McKim & Sullivan's videos I know what I need to do.

 

BW this morning #263. Slowly coming down. 

 

 

After 14 straight days of throwing/lifting, I needed a break. Took Monday and Tuesday off. Resting pulse from 65 bpm Monday morning to 55 bpm Wednesday morning. Apparently recovered.

10/9/13

Deadlift test-

245 x 5

315 x 5

405 x 2
5
475 x 1

545 x 4 - I was hoping for 5, but my form broke down on rep 4. I quit at 4. 405# felt heavy today, so I am surprised at getting what I did.

Video:

Deadlift 10-9-2013

Reverse Hypers

45# x 10 x 3 sets

Bench

135 x 10 x 2 sets

225 x 5 left rotator still acting up. I think I will start back on 10 x 10 after Tucson at least with bench.

Weighted Crunches

35# x 45

BW this morning 265#. I have been eating a bit. Hope to bring this down by Monday.

I was so hungry after deads. I had a bean burro and cheese quesadilla. I am sure that will set me back a bit.

10-18-13

14# Hammer 3 winds x 20 with release.

10-19-13

16# Hammer 3 winds x 8 with release.

45# HWFD full x 8

28# LWFD full x 5 PR @ 69'

16# shot MSA x 16 to 42' really struggling with fouling at the trig.

10-20-13

45# WOB x 10 to 15' pretty accurate

20# Sheaf x 10 easy to 20'

22# Hammer 3 winds x 5 with release to 76' easy.

10-23-13

15# Stone

Stands x 4 no reverse to 42'

Stands x 4 with reverse to 41'

MSA x 8 concentrating on no foul - to 47' PR

11-12-13

 

Light Hammer

 

3 winds with release in cleats x 15

 

11-14-13

 

Light Hammer

 

3 winds with release in cleats x 5

 

3 winds with release in boots x 10

 

Ripped the soles right off my new boots. Went and bought logger's boots "new" with leather and vibram soles.

 

11-16-13

 

Light Hammer

 

3 winds with release in new boots x 9 - Hit a new PR and shut it down.  The new boots are awesome.

 

11-17-13

 

56# HWFD

 

Line drills x 4 worked up to 6 consecutive turns.

 

Sprints x 10

 

Full x 5 - out of gas

 

16# OS

 

Stands x 3

 

Full x 5

 

MSA x 10

 

Hot tub for an hour.  Feeling pretty good this morning.

11-20-13

16# Light Hammer

3 winds x 10 with release still trying to work on being loose and faster. No PR but on par.

11-23-13

16# stone

Stands x 5

Full x 3

MSA x 10 field was extremely wet. Hard to get any solid footing. Stands were par. Fulls and MSA were sub.

56# HWFD

Sprints x 4

Full x 6 not a good day wetness didn't help.

16# light hammer

3 winds x 10 with release trying to get faster. Distance was descent. Video from Saturday:

11-23-13 Hammer

11-24-13

16# stone

Stands x 5 better than Saturday.

Full x 4 on pavement footing was better than Sat.

MSA x 10 get good hip extension. Stands were above par. Fulls and MSA were above too. Good stone day.

56# HWFD

Sprints x 8 good sprint day. Approaching my sprint goal. Hope to be there in a month.

16# light hammer

3 winds x 10 with release trying to get longer on my left. Distance didn't suffer much (3 feet or so) and throws were soother. I am going to work this for a couple of weeks and see if my distances increase. I am really starting to notice that comfort has so much to do with distance in the hammer.

Prescott HG 5-10-14

 

Spent the past 6 months practicing hammer 2-3 x per week.  I was really disappointed in my performance at Phoenix.  The past month life has been very hectic with additional repsonsibilities appearing out of the blue.  I have adjusted to the added stress, but have had to cut down on the number of practices per week.

 

Started the day super tense and stressed out.  Finally, got relaxed after about 5 practice braemar throws. 

 

Braemar - First throw 33'7".  Not too shabby, but unable to beat it in subsequent throws. 1st

 

Open Stone - Downhill trig.  Took my first throw as a stand and hit 39'7".  Again not too bad.  Blew past my positions on the second and third throws.  Intentionally fouled my third throw. I break 40' regularly in practice.  I just can't seem to get it together at a games. 1st

 

WOB - Came in at 13'. Got 13' and 14' on my first attempts. Had the height and then some on 15' but pulled it out the back on my first two, and adjusted and left it out front on my 3rd.  1st due to misses.

 

HWFD - Again a downhill trig, so I took a standing throw on my first attempt.  29' and change.  Fouled my second attempt on the back line.  Started thinking on doing a sprint for my third and decided to go for it.  Third attempt 42' and change. Not too bad, but I was hoping for 47 to 49 feet. I have been hitting 45' in practice pretty regular now. Oh well.  Maybe if I'd not fouled #2, I would have gone for it on #3. 1st

 

LWFD - Standing throw 44' and change.  #2 full throw, and out to 64'.  #3 gave it all I had, and 66'4".  Watched my video later, and I can see that my left arm is just limp through the throw.  I have to remember to get my left side into the throw.  I am still pretty happy with 66'. 1st

 

LUNCH - 1 Guinness, BBQ sandwhich with no bread and a little coleslaw.  1 hour break and the nerves were back. 1st

 

Heavy Hammer - First attempt went 76 feet and change.  I setup too close to the downhill trig on my #2 and fouled across the trig.  #3 I missed the catch and tried to re-coup but the force of the hammer pulled me across the trig again.  I have touched a HH since Phoenix in March, and that was obviously a mistake. I was really hoping to hit 90' this weekend. 1st

 

Light Hammer - Sat down for a minute after heavy to collect my thoughts and relax.  After speaking with a couple of the guys I realized that I was speeding the first wind, so I slowed things down and concentrated on catching the hammer at the beggining of the release wind.  #1 i hit 104' and change and almost took out the LWFD marker.  I don't think anyone was concerned about me throwing it that far.  Gave everyone a heads up on #2 and #3.  I missed the catch by a bit on #2 for 102' and change, but came back on #3 and hit 108' and change.  This is my first game where I am consistent over 100'.  I am so stoked.  I have been busting my butt for the last 6 months trying to figure this out, and the ammount of effort required to hit 100' now compared with trying to hit 90' 6 months ago is rediculouly reduced.  I am putting in 60% of the effort I was 6 months ago and getting 120% of the distance.  Couldn't be happier. 1st

 

Caber was a light stick 16 or 17 feet and 75#.  I thought it was 90#, but I was pretty tired by the time we got there.  I am not sure what my scores were, but I pulled to hard on #1 and almost flipped it in the air.  #2 I turned at the last minute, and #3 I decided to Braemar just for fun.  Turned all #3, but Derek Honeyman took 1st place with a 12:00 on his first try.

 

Derek and I decided to give the new A class caber a try at the end.  18' and 100#.  The pick was easy, but I had no snap left.  I pulled somewhere between 50 and 60 degrees on my first try.  I was too tired to go for another.  I think I can turn this one.  I'll get it next time.

 

Spent an hour in the tent listning to the California Celts (they are awesome by the way - SKA punk Celt) and drinking a few beers.  I had an hour to hang out with some of the other competitors.  This was a first for me.  Usually it's straight to the restaurant to get some badly needed food.  Had a great time Saturday.  I thought it was a well run games.

 

People really need to remember to be on the lookout when they are marking or judging.  My brother almost hit a marker with the hammer Saturday too.  It was almost the same location that I almost hit the marker but at a different time.  In both instances no one was looking.  I don't believe the field was dangerous. The markers need to be aware at all times.

 

Overall 1st place on Saturday.  I am really looking forward to SD games in June.  Going to get back in the Gym the next 5 weeks to see if I can cut a few inches off the waistline.

5-13-14

56# HWFD

Full x 15

16# Shot

Stands x 5

MSA x 10

160/140/84 p/c/f 1900 calories