So I have caved and decided to post on yet another site about my training. I am by no means the strongest guy in the world and have no intentions to be. I also don't care how big my arms are and such all I want to do is throw well.  I am coming to the end of my training, so lifting wise there won't be much but I will post my throwing practices and other thing related. Any feedback is greatly appreciated, and I am open to any advice you all may have. Competition wise I have Bagpipes and Bonfires, next weekend is Moobies for Boobies (Throwing for a Cure), and the weekend after I am going to Kirksville to throw. My bests so far are: Braemar 38+, Open-49'10, LW-74-4, HW-35-5, LH-105'10, HH-86'10, Sheaf (20lb)-27, and WOB-15 (stand). That's it for now, later.

Threw this sunday in Lake Forest and the competition went alright. I threw crappy in everything except for the sheaf and caber. The sheaf I cleared 28 easily with a 16 and then tried for a best at 31 and shanked each one bad. I was being dumb and trying to watch the bag on the way up and I pulled every one wide left. Oh well, the caber was 17 x120 and I got into a shoot out with Terry Smith and he ended up beating me on extra throws 11:00-12:30.

Threw hammer this morning for the first time with boots. Felt wierd but I started to get the hang of it...then my make shift hammer blew apart and I had to pack it in. Oh well I am not lifting this week so I figure I will get a bunch of smaller throwing sessions in. So I am throwing again tomorrow.

Got a lift in using Jud Logan's cluster program. I probably should have started this program last week but oh well. I just needed a little break and this week wanted to get my nervous system firing a littel bit. My body is all effed up but oh well.

Power Snatch (from boxes) 60 25x1 (5 sets of 5 clusters)
Speed Squat 100 3x5
One Arm Kettle Bell Swings 70 lbs 3x10 each arm

I am throwing tomorrow and then lifting again on Thursday and that will wrap up any training for this HG season.

Josh Roslik wrote: Um, dude...  Isn't that program the opposite of what you want to do to de-fry the CNS?

Maybe for your cute squishy human brain, but Sroka is a primate... check his arms

Dude, did it just get a lot SEXIER in here...or is it just me?

HTH are you Roslik?  Congrats on your performance the other weekend.

Duncan McCallum wrote: Dude, did it just get a lot SEXIER in here...or is it just me? HTH are you Roslik?  Congrats on your performance the other weekend.

When you Luke and Roslik are in the same place it alwaysgets a little hotter.

Roslik is fine as usual and in true form being a pain in my ass as usual.

Josh Roslik wrote: Pfft. My head rivals the power of Tom's arm's.  Have you SEEN it?  It's gigantic.

Too bad there is nothing to fill that big head of your to make is useful, at least the ape arms are put to good use.

Ok, yesterday was my last throwing session of this season and it went well. Threw hammer and a weight. The hammer was good and bad. I had a couple of great throws where I got good speed and had good extension on my finish...and then there were those that I short armed and they sucked. The weight was good, Crowley is the man and pointed out that I wasn't pushing the weight throughout the whole throw, I was pushing only at the bottom. I worked on this and what do you know, I was able to accelerate better and had much more zip on the thing. Very nice! Feeling better than I did last week

Today I did another day with the cluster program. Felt good, no complaints. Weights were the same as last time. I am going not do a  thing tomorrow because I have a teacher's wrkshop I have to be at all day and then my wife and I are off to Kirksville. Just for Roslik, peace out!

Well my last competition of the year I consider a good end to the season. I hit a best in the first 5 events and then I came a little unwound in the end. I think I tied for 3rd with Isaac Burchett. Isaac along with his brother Nathan, Brian Hare, and Luke are hell of throwers and I always do well when I compete with them. You throw Roslik in there and you got hopping party. I threw 39'8 in the Braemar (1 foot PR), 36'6 in the HW (1 foot PR), 75-10 in the LW (same), 96-5 in the HH (10 foot PR), and 116 in the LH (12 foot PR). I temporarily forgot how to turn a caber, had no aim in the sheaf, and couldn't get the weight to turn in the WOB, plenty of zip but just straight up and down.

Overall I am very happy with the season and saw some things I like. For the year my bests were as follows:

OS-48'8. BS-39'8, LW-75'10, HW-36'1, HH-96'5, LH-116', Sheaf-27 (20) and WOB-15 (stand).

I will take a whole week off and then start doing some prehab stuff (core, rotator cuff) for two weeks and then pick up with my off-season training in November. During the off season I may still be throwing. I think Mr. Crowley and I are having a collegiate weight throw challenge, but who knows. We have to talk and hammer out some details on a reward and such. Overall I am excited for the offseason and look forward to competing again next year for a full season. I am also looking into going to some different competitions that are beneficial for Am's so any suggestions are greatly welcome.

Lifting today went much better than Monday. I am adding into my offseason stuff this East German Dumbbell program that will help me with my pressing. I want to starting hitting 50 consistently in the stone next year so I think this will help me. I haven't done any serious pressing in about two years so I need to get back on that. Today I went a little harder and did lifts I have not really done before so here it was.

Cheat Curls 135 x5 165 x5 185 x5
Step Ups 185 x5 each leg 205 x5 each leg 225 x5 each leg
Trap Bar Deads 325 3x5
DB Incline 30 5x20

The place I am lifting at right now is the weightroom at the school I teach at. Due to gas and how much it costs driving back and forth to my other gym I will do most of my lfiting at the high school and only one day or so at my other gym. I still want to correspond with Jeff because his program worked pretty well during the season. The high school has bumpers but now I have to go back from kilos to pounds which is a little aggravating but there are some kilo bumpers in there. Anyways, I am feeling better and I am the most excited about off season training than I have ever been.

Here's the rundown for the day:

Single Leg Squats 95 x5 115 x5 135 x5

Dogg Chins Bw 3x5

Hammer Strength Incline Press 210 x5 230 x5 250 x5

DB Military 30 5x20

Some core work

I am going to start planning out more what I am doing and start mixing in some speed days and heavy days in preparationf or when I go full blown with my westside stuff.

So today was an alright day I worked in the o lifts again and it felt good.

Power Snatch 80 kilos 3x5
Back Squat 315 x5 365 2x5
Reverse Flies 40 3x10
DB Bench 45 5x20
Weighted Sit ups BW+25 5x20

Felt good I am gettibg back into it and I and going to start making one of the three days a speed day just because.

So here is the deal for today, I felt good and solid in my lifts but I am really sore. I think I need to start stretching a lot more than I am.

Cheat Curls 185 3x5
Snatch Grip RDL's 275 3x5
Step Ups 225 3x5
1 arm DB Rows 65 x10 70 x10 75 x10
DB Incline 5x20
Seated Twists with weight 35 x20each side

Overal feeling good, my nutrition has been really good as of late I think and my calorie intake is staying up. I am not doing any crazy dieting I am just cutting out a lot of sugars (except for the few occasions), eating smaller meals as the day goes on, and not eating a ton right before I go to bed. I also do a tad bit of cardio (walking the dog once or twice a day that is about a mile each time we go). I am maintaining myself right now around 267-271 and I think that is a good weight for me. I am going to start actually throwing the weight next week so I am pumped about that. I should probably get some turns in so I am not so rusty come throwing time.

So today was a speed day and here's how it went:

Box Squats with Green Bands 225 10x2
Power Cleans for speed 225 10x1
DB Military Press 30 5x20
Knee Tucks BW 5x20

Felt good, after talking with people, I am going to alternate my days and go bounce back and forth between heavy days and speed days. My hamstring is kind of bothering me so I am going to stretch alot this weekend and ice it a bit too. Looking forward to this weekend, have fun everyone.

So I changed up my lifting and will be doing this format until January. This is my off season work and my goal is be get strong overall and buil dup my wekanesses. I am doing all BB and PL movements with no Olympic lifts. I am doing two heavy days and a third dynamic day. The heavy days will be 5-6 exercises and 3 sets of 8-12 reps. The dyanmic day will consists of various plyos and medicine ball exercises. I think this will work out. I have collaborated with two guys that have a great sense of how this stuff works and I have combined their ideas into a good program. My offseason will be from October until January and my preseason will be January until May. The in season will be May until October and the cycle will repeat itself.  I am doing both upper and lower body stuff each day and will superset the exercises for a little conditioning. Here is how today went:

DB Bench 50 5x20

Front Squats 185 x10 205 x10 225 x10

Upright Rows 95 2x10 105 x10

Good Mornings 135 x10 155 x10 175 x10

Dogg Chins BW 3x10

I also threw for the first time today. I was suppose to practice with some turns but I didn't and I did no work leading up to it but it worked out. It started out a little rough but my last 3-4 throws were in the 51-53 foot range. I am working on three turns and it went well. I was happy and it felt good to throw again. I think this is a good thing. With highland games I am so right sided in my throwing and this requires more left side soI think its a good balance. I will throw again on Wendesday and hopefully get more throws in. I am thinking of a meet on the 18th of December and I might do one before that on the 4th but who knows if I will be ready.

Hokay, I went to lift this mroning and got to school early as hell only to find out that there was a stupid National Honor Society Induction in the chapel and the weightroom is right above it. So lfiting was out. I had to settle to lift after I threw this afternoon which I hate doing but ooh well. Throwing went well, i took about 20 throws with 5 throws over 54 feet with two hitting 55. I was feeling good. I need to slow down my first turn alot and be very patient and build on each turn. When the implement feels super light and the throw feels effortless. Those are the good ones. Now for the lifting, it was rough, I had a hard time holding stuff because my left hand was beat up from throwing.

Incline Bench 30 5x20
Back Squat 275 x10 295 x10 315 x10
DB Incline Flyes 40 3x8
Deadlifts 275 3x12
DB Rows 70 x10 75 2x10
Split Squats 75 3x10
Chin Ups BW 3x8 (with assistance, because I am fat)

I did an upper and lower body exercise as a superset and I was beat up by the time I finished. I have been constantly stretching since I finished. I am hoping to not be so sore tomorrow, maybe I will get up and do some yoga with the wife. Who knows, looking forward to my dynamic/recovery workout on Friday! No more throwing this week, will throw again next Monday and Wednesday.

Alright, today was dynamic stuff and a sort of recovery workout from the week. I decided to go a little harder since I didn't push myself as hard as I should have this week (I tend to do that from time to time).

Power Snatch (light) 70 kilos 3x8 (each rep was continuous, no pause in between. As soon as it hit the floor I was going again)
Squat Jumps 60 kilos 3x25
Neder Press 60 kilos 3x10
Repetitive Box Jumps (12 in) 3x30
Depth Jumps into a broad jump (24 in) 2x15 (was suppose to do a third set but I was spent and was gettignno push so I called it quits. Averaged about 13 feet on my braod jump so I was happy)
Tuck Jumps BW 3x20

And then I will be stretching throughout the day. As Colin Bryce from World's Strongest Man would say "Good Lift!"

Srokus wrote: Throwing went well, i took about 20 throws with 5 throws over 54 feet with two hitting 55. I was feeling good. I need to slow down my first turn alot and be very patient and build on each turn. When the implement feels super light and the throw feels effortless.

LWFD? or open stone?

xtra0t wrote: Srokus wrote: Throwing went well, i took about 20 throws with 5 throws over 54 feet with two hitting 55. I was feeling good. I need to slow down my first turn alot and be very patient and build on each turn. When the implement feels super light and the throw feels effortless. LWFD? or open stone?

Collegiate 35 lb weight throw. I coach college throwers and use to throw it myself. I am using this as a cross training sort of thing in order to give myself a break from highland stuff but still being able to throw something. Plus a lot of the events are hard to throw indoors so yeah. my best with this implement is 60'2 so we will see if I can break that.

Josh Roslik wrote: Srokus wrote: Alright, today was dynamic stuff and a sort of recovery workout from the week. I decided to go a little harder since I didn't push myself as hard as I should have this week (I tend to do that from time to time). Power Snatch (light) 70 kilos 3x8 (each rep was continuous, no pause in between. As soon as it hit the floor I was going again) Squat Jumps 60 kilos 3x25 Neder Press 60 kilos 3x10 Repetitive Box Jumps (12 in) 3x30 Depth Jumps into a broad jump (24 in) 2x15 (was suppose to do a third set but I was spent and was gettignno push so I called it quits. Averaged about 13 feet on my braod jump so I was happy) Tuck Jumps BW 3x20 And then I will be stretching throughout the day. As Colin Bryce from World's Strongest Man would say "Good Lift!" I love your programming.  "No Olympic lifts" = light olympic lifts, less than a week later.  HAHAHA I do think the Heavy/Fast/Repetition/Fast/Heavy/Fast paradigm would work well for you, however. Paradigm.  Yeah, I said it.

I was just going to say, what is that. There isn't enough in my cage for a food bowl and a dictionary so be selective in your word choosings.

Josh Roslik wrote: Dude, wait 'til I show you how to use simple tools.  Very little brain pain, and all the delicious termites you can eat!

Hey that would be great, sometimes my fingers get stuck and it really gets obnocious.

Today lifting started with me working on my entry in the weights for distance. I did about 20-25 entries and then hit the weights because I was strapped for time.

Incline 205 x8 215 2x8
Back Squat 275 x10 295 x10 315 x10
DB Incline Flies 40 3x10
Deadlifts 315 x 12 335 x12 355 x12
DB Rows 75 3x10
Side Lunges (Gunthor Style) 95 3x12 (these SUUCCKEED)

I am going to throw later today so we will see how that goes. I am also tweaking this set up I have once again and doing all pushing movements one day, pulls the next and then the workout that blows on the last day. I think I will call the workout push, pull, blow, HA HA HA HA HA HA HA! I don't care if you think its that funny I made myself laugh and thats all I need right now. For you Roslik, peace!

Josh Roslik wrote: Dude, You're not an idiot.  We've all done exactly what you're doing.  It's not so much dumb, as short-sighted.   Just pretend you're one of your athletes and put yourself on a program.  You KNOW how to do that.

I am working on it this weekend, I have some ideas and I think I got a plan, ha ha finally!

RoadWarrior wrote: Dude, I saw your 57' Weight throw, very impressive.  You got sick explosion.  I was only a 51' thrower, but its weird after not touching it for 3 years I could still hit 48'.  I now wish I would have done this HG stuff in college.  Are either of you guys planning on going to Phoenix in February?

Hey thanks, it's not the greatest technique but with my other throws, it gets the job done. Yeah I think doing Highland Games in college helped out with my track throwing a ton.

BTW what's in Phoenix in February? Regardless I probably won't go becuase I am saving money for some other games next year.

Srokus wrote: BTW what's in Phoenix in February? Regardless I probably won't go becuase I am saving money for some other games next year.

2/26-2/27 I believe it is, the Phoenix games.. A pretty big games, super fun. This will be my first games here in Phoenix (my hometown) so I'm hoping to really put on a show for the As and make the others work for it!! lol

xtra0t wrote: Srokus wrote: BTW what's in Phoenix in February? Regardless I probably won't go becuase I am saving money for some other games next year. 2/26-2/27 I believe it is, the Phoenix games.. A pretty big games, super fun. This will be my first games here in Phoenix (my hometown) so I'm hoping to really put on a show for the As and make the others work for it!! lol

Cool sounds like a good time but that is the weekend of my team's indoor conference meet so I can't make it anyways.

Alright Dynamic Day:

Power Snatch 50k 3x8
Jump Squats 60k 3x25
Neder Press 60k 3x10
Tire Jumps BW 3x30
Tuck Jumps BW 3x20
Depth Jumps BW x15 of hit and broad jump and x15 of hit and vertical jump

Afterwords I felt drained and these workouts feel more like the days I use to train at Velocity Sports Performance. The negative is I feel exhausted and drained for a few hours after but the good side is I feel very jumpy and explosive. For example I was messing around at my school and was able to actually dunk a basketball (past attempts I was roughly rejected by the ball hitting the rim). Feeling ok about myself and getting my fat ass up that high. I am working on mapping out a training program for the rest of this month and next. Until then later.

Ok so "push" day of the new set up, here's how it worked:

Back Squats 295 x10 315 x10 335 x10
Bench 185 x10 205 x10 225 x10
Push Press 185 x6 195 x6 205 x6 215 x6
Gunthor Lunges 95 x10 105 x10 115 x10
Floor Press 225 3x8
High Box Step Ups BW x10 BW+5 x10 BW+10 x10

Felt drained after the workout. Bench was humbling but it's all good.  I have done some heavy weights for steps but the boxes were lower. I wanted to work on some hip flexibility so I chose a high box this time with no weight and then added a bit. My legs were feeling it the other stuff and this. Looking forward to pulling on Tuesday.

"Pull" day you sons of mothers:

Deads 345 x10 375 x10 405 x10 (Felt good, no belt)
T-Bar Rows 180 x10 190 x10 200 x10
Cheat Curls 185 4x6 (Need to work on these a little bit, finally got a good technique down so now I can push the weight a bit)
Good Mornings 185 3x10 (didn't want screw anything up so I went a tad lighter on these, could've doen 225)
DB Rows 90 3x8
Upright Rows 95 x10 105 x10 115 x10

Overall good stuff, lower back is a little tight but not unheard of right? Feel good, threw a bit yesterday, had good pop but I need to fix some big technique issues. I am falling forward a lot on my throw and I am not getting a good seat at all. I need to fix this before the meet. But other than that things are going ok.

"Blow" day and man did it ever.

Hungarian Cleans 90 kilos 3x8
Jump Squats 65 kilos 3x25
Drop Pushups BW 3x10 on 16.5 in platform
Seated Box Jumps BW 4x5 last two sets were at 39.5 in box
Hip Pops Bw x10 45 2x10 Never did these before so I thought I would give them a shot. Liked them I guess.

Over not too bad. Feeling like I am dragging a bit but pushed a smuch as I could. Now my weekend starts and I can eat and recover before my next push day.

"Push" Day

Safety Bar Squats 315 2x8 was thrashed and had to drop the weight to 275 for the last set of 8. Had never used a safety bar so that was weird.
Bench 225 x8 245 x8 265 x8
Floor Press 225 3x10
Hip Thrusts 135 3x10 Never done these before so I was just feeling these out. I think I will keep these in my program.
Side Lunges 115 3x10 These are getting better and I feel like my legs are feeling benefitting from these.
Finished off with some Push Press 205 x6 215 x6 225 x6 235 x5 missed the last rep.

I lifted with a buddy of mine back at Aurora University today and it was good to get a different perspective on things. Good day overall and I think I am going to now incorporporate some core work at the end of each workout. Nothing drastic, just 100 reps of something. I also need to spend more time stretching, I am losing a little bit of my flexibility and I can't afford that.

Good work Hulk.  When I incorporporated abs into my program and really made it a focus (especially rotational stuff) I netted big gains.

Well, big for a mortal.

Tom SMASH!!!

Duncan McCallum wrote: Good work Hulk.  When I incorporporated abs into my program and really made it a focus (especially rotational stuff) I netted big gains. Well, big for a mortal. Tom SMASH!!!

Thanks, I am in no comparison where I use to be. Now I got guys like you and Dan to compete with, ha ha ha. Before we got a good throws coach at my college I did mostly power lifts and was able to put up some pretty good numbers 625 x3 for deads, 375 x2 for bench, and 550 x4 for squat. I then lost a lot of that for stuff that translated better to throwing. I am now trying to get a good mix of that in my first off season for the games. I did a bunch of core before the summer and it always has helped with throwing. When I start out  on a training program I like to add a new wrinkle every week or so until I have a a full training program. I started with just the lifting, then added the throwing and drills, then a bit of cardio, and now the core and stretching. I appreicate the reminder of rotational stuff, I tend to not do as much of that and my throws usually suffer from it.

"Pull" Day

Deadlift 405 x8 455 x8 500 x8
Face Pulls BW 3x10
T-Bar Rows 225 3x10
Cheat Cruls 185 x6 195 x6 205 2x6
Hammer Strength Iso Lat thingy 1 arm Rows 70 3x10 ea.
GHR with a little push at the bottom BW 3x10
Landmines 70 5x20
Plate Push 25 3x10 ea. side

And thats all she wrote. the 500 for 8 felt awesome and I am pumped because my deadlift is getting back to were it used to be. We will see how that goes. Everything else felt good, pushing the weights a little more and I am feeling my strength getting back to were it was as well. THe GHR was my feet in a rack and kneeling on a bench. These felt very weak and I used to be able to do them on a GHR chair with 25's andno push so I got some work to do on these. But overall I am happy and will eat and rest the rest of the day

"Blow"

Hungarian Cleans 205 3x8
Jump Squats 155 3x25
Drop Push ups BW 3x10 18 inch boxes
Hip Pops BW 3x10

Was feeling really sluggish today so I put my effort into these four and called it a day. Was going to try and do some plyos but I have no boxes in my garage so scratch that. Have a good Thanksgiving everyone! Enjoy some good ol' food and enjoy all you thankful for.

Push Day

Back Squats 315 x8 345 x8 365 x8
Flat Bench 235 x8 255 x8 275 x8
Glute Bridge 225 x10 255 x10 275 x10
Floor Press 225 3x10
Step Up 38 in Box BW 3x10
DB Shoulder Press 75 4x6

Nothing great, felt kind of lagging but I did what I could. Squats felt good, groin started to bother me so my last set I took it easy and it didn't bug as much as the first two sets. Who knows. Getting stronger but I need to be a little more disciplined but the holidays screw everything up, ha ha.

Tom,

3x25 on the jump squats...you going for pop or height on these?  Seems like an awful lot to me, being mortal and all.

Duncan McCallum wrote: Tom, 3x25 on the jump squats...you going for pop or height on these?  Seems like an awful lot to me, being mortal and all.

I am going more for the hip pop on these. My feet don't leave the ground but I still am working on explosion and that triple extension you get with throws and pulls. The rep range is good for the weight I use. I think it's like 155 or something like that. Eventually the reps will go down the closer to the season but I am working on muscle memory and certain aspects of the throws since I can't do a whole lot of throwing right now.

Word!  I stealeded this idea from you!

Duncan McCallum wrote: Word!  I stealeded this idea from you!

No worries hear, if it helps someone else with their throwing be my guest.

Speaking of throwing: Ok so I threw the 35 lb weight yesterday and I made some technique modifications that helped tremendously with my throws. Instead of worrying about how low I sat down during the throw I elevated myself a little bit so I was constantly in a quarter squat position. This helped my speed tremendously. I was able to get my foot down and up faster and my speed from turn one to turn two was much better. My throws were all around 54-55 but I never felt like I got a hold of one. I think this is due to me being use to my slower release. I definetely was not use to the releasing so quick. I am happy I fixed this though. I am think 17.90 is a doable goal for the meet I have in a few weeks.

Pull Day (starting to be my favorite day)

So a pipe busted at my school so I went out to Wheaton Barbell to get a lift in.

Deadlift 200k x8 220k x8 240k x8 (about 530 on the last set)
BB Bent Rows 70k x10 75k x10 80k x10
KB Snatch 55 3x10 each side
Hammer Slams 10 lb hammer repeats for 3 sets of 30 seconds
KB Swings 70 5x20

Did some different things because of the equipment available but it felt good to change things up. I was pumped and spent after the 530 for 8. I think I will definetely hit my goal of a 700 pull. Stretched after and I am feeling alright now. Good thing is I get to relax for a few hours before my other job, holla for the day off!

"Blow Day"

Power Shrugs 225 x8 255 x8 285 x8
Neder Press 135 x10 145 x10 155 x10
Alt. Jump Squats 155 3x30 (these were dumb, going back to regular jump squats)
Drop Push Ups BW 3x10 worked up to three bumpers.
Seated Box Jumps BW 4x5 finished with three bumpers on a 36 in box

I took it a little easy becuase my back is still tight. I am not goign to lift Sunday in hopes that it loosens up. We will see.

Lifted in my cold garage today. Nothing great because it took forever for me to warm up and stay that way.

Back Squat 345 x6 365 x6 385 x6 405 x6
Pull Over to Press 155 x6 175 x6 195 x6 205 x6
Glute Bridges 315 3x10
Dips BW 3x10
Side Lunges 115 3x10
Front Raises 45 3x10
Pikes BW 3x10

The squats got my back feeling all tight but given the circumstances I see why. The pull over tp presses were new and I wanted to give thema go because I am competing in an All-Around Weightlifting Comp in June and this is one of the events. Other than that nothing to brag about. I feel really stiff this morning so I am blaming it on a combo of last night and the cold.

Barry wrote: Monkeys is strong.

Not as strong as Wade from what I hear but I try. For a little guy you got some hitch in your giddy up as well my friend.

Hokay so I my shoulders are really sore today ( and not in a good way) and then it dawned on me why I hate dips and such. But anyways got my workout in.

Deadlift 405 2x5 455 x6 505 x6 555 x6
Glute Ham Raise BW 3x10
Iso Hammer Row thingy 70 x10 80 x10 90 x10
Shrugs 405 3x10
Cheat Curls 135 3x10
Good Mornings 185 x10 205 x10 225 x10
Core Crushers 20 5x20

I am walking like an old man today but it's cool looking forward to a week off next week possibly.

Josh Roslik wrote: Dips is no bueno.

Well I remember this now but oh well, sometimes I forget things and need to be reminded.

Speed/Reaction Crap

Hungarian Cleans 205 x8 215 x8 225 x8
Neder Press 145 x10 155 2x10
Jumps Squats 155 3x10
Drop Push ups 3x10 (3 bumpers)
Seated Box Jumps 5x5 (36 in Box with 3 bumpers)

Nothing great definetely taking the week off next week. That is all. I actually have some videos from the lifts today so I will post them shortly.

Here are some videos:

Hungarians

http://www.youtube.com/watch?v=uMbw8BJUr3w - http://www.youtube.com/watch?v=uMbw8BJUr3w

Squat Jumps

http://www.youtube.com/watch?v=CE2pLdhAevU - http://www.youtube.com/watch?v=CE2pLdhAevU

Neder Press

http://www.youtube.com/watch?v=6W4O7kHEt7M - http://www.youtube.com/watch?v=6W4O7kHEt7M

Box Jumps

http://www.youtube.com/watch?v=Zk71k0mAsIA - http://www.youtube.com/watch?v=Zk71k0mAsIA

Alright so I am taking this week off of lifting and doing some light stuff but just for the heck of it a couple of buddies of mine decided to do a fun day and of course I took part.

Bench 135 x10 185 x10 225 x10 275 x3 295 x3 315 x3 335 x2
GHR BW 3x10
Zercher Lift 135 x1 225 x1 315 x1 365 x1 missed 405, didn't sit back far enough, otherwise I had it.
Any way you can press overhead for max weight. I did Behind the Neck 185 x1 225 x1 275 x1 315 x1 This was very easy but I didn't want to hold everyone up by continuing on so we moved on.
Rack Pull Lockout (this sucked) 245 x1 335 x1 425 x1 515 x1 605 x1 695 x1 785 x1 875 x1 965 x1 missed 1055 but was happy with the rest.

Had a party to go to and was already running late so I decided to skip cardio (log clean and press for reps). I have a video of Terry Smith getting the 1055 lcokout if anyone wants to see it. This was fun and I like doing these. After the meet this weekend I am starting up my westside programand have been charting out the workouts and think I have a good set up.

Back on the horse and here we go.

ME Lower
Front Squats (warm up wityh some triples and then did 6 singles) 150 kilos x1 160 x1 170 4x1
RDL 70 x10 90 x10 110 x10
Glute Bridges 130 x10 140 2x10
Side Lungs 80lb KB 3x10
KB Swings 80 4x25

I felt weak as all hell but I got to start up somewhere. I haven't front squatted heavy in a while but I think I can hit a big lift in this eventually.

DE Lower Body @ Mi Casa

Box Squats w/ Green Bands 245 10 x2
Reverse Lunges 95 x10 105 x10
Supermans BW 4x25

Took forever to warm up this morning...my garage was cold as all get out. My knee espeically took a while but once I got going it was all gravy. kind of felt like the tin man.

ME Cleans @ WBF

Power Cleans 100 x3 110 x3 120 x1 130 x1 140 x1 (miss) 120 x3
High Pulls 140 3x5
Power Shrugs 150 3x5
Horizontal Pull ups BW 2x12
KB Swings 100 lbs 4x25

Felt off but I did the work. I haven't really done any heavy cleans in a while so it was good to get back into it. I was aggravated with my miss at 140 but wanted to end on a high note so I did 120 for a triple. Now I have to get ready for the festivities this weekend. Merry Christmas everyone!

How high were the pins for the lockouts?  18 inches?  I only ask because I am about to start a phase with these as a lift and want to get it right.  That is some serious weight Hoss.

Sigh...maybe one day...

Duncan McCallum wrote: How high were the pins for the lockouts?  18 inches?  I only ask because I am about to start a phase with these as a lift and want to get it right.  That is some serious weight Hoss. Sigh...maybe one day...

I am 5'11/6 foot depending on what time of day and the pins were about mid thighish on me so yeah. We were doing strictly lockouts which are different than a rack pull. When I do rack pulls 18 inches or so is about where I set the pins.

DE Cleans @ Mi Casa

Hungarians 205 3x8
Rear Delt Work 2x12
Scaption 2x12
Jump Squats 155 x25 165 x25 175 x25
DB Rows 105 3x10

Felt good, feeling better about the system and now time to see how the rotation plays out this week. My dumbbell handles make training in the garage easier. Once I hook up the propane heater it will be nice to not lift in sweats.

ME Upper Body @ WBF

Push Press 70 x3 100 x3 110 x3 120 x3 140 x2 150 x1
OH Ext. 55 lb KB 3x7
Ring Pushups BW 3x7
Bottom Up Press 35 lb KB 3x7
Assisted Pullups BW x10 BW x9 BW x7

The Push Press was a PR for me which I was happy with. But I was saddend to see that I am pressing more than I cleaned the other day. Oh well.

C. Smith wrote: PR!  woooooooo! I emailed you back Tom.

Got it and thanks for the input, greatly appreciated.

DE Upper Body @ Mi Casa

Speed Bench with Green Bands 135 12x3
Situps BW 5x20

I was downtown all day and the day before witht he neices and had time for a very quick lift. I ate like poo downtown and the workout sucked but something is better than nothing right?

ME Hang Snatch @ AU

Hang Snatch 135 x3 155 x3 165 x3 185 x3 205 x3 225 x3
Back Squat 315 x2 365 x2 405 x2 455 x2 475 x2
Cheat Curls 135 x5 155 x5 165 x5
GHR BW 3x10
KB Swings 77 4x25

Good way to end the 2010 year. I was surprised that my hang snatch is where it was. During the games season I think I hit 100 kilos for a double or maybe just a single but who knows. The 225 triple felt easy. The back squats were a nice surpise too. When I squat I notice that once I find a groove I actually get better technique-wise with the heavier weights. I am looking forward to what this next year brings and wish everyone and their families a good new years as well.

DE Power Snatch @ AU

Power Snatch worked on moving the weight as fast as possible, minute rest between sets 165 3x1, 185 7x1
Box Squat w. 120 lbs of chains and a 10 in. box 225 x2 315 x2 365 3x2
Cuban Press 45 2x12
Scaption 12 2x12

That's all she wrote. Peace.

ME Lower Body @ IC

Rack Pulls (1 pin) 405 x3 455 x3 495 x3 545 x3 585 x3 635 x3
Good Mornings 185 x7 225 x7 275 x5
Iso Lateral Rows 90 x7 100 x7 140 x7
Leg Raises BW 3x10

Didn't feel so great but I did what I could. I need to start training my grip more I feel that this is my weakness. Once I get some chalk I can keep on me and I going to start doing some lifts without straps. Oh well, looking forward to the day off, I am a tad drained.

DE Lower Body @ Mi Casa

Box Squats w/ Green bands 275 8x2
Speed Deads w/ one green band wrapped three times in middle of bar and loops on my feet 245 5x2
RDL 245 x5 255 x5 265 x5 275 x5
Core Work: Leg Raises BW 3x15, Side Bends BW 3x15, and Lying Crunches BW 3x15

Nothing fancy, not use to working out in the evening so I felt a little tired but feel I got some good quality work in. I have never done speed deads with the bands but they felt good and I will alternate between those and moderate pulls on my DE days.

Josh Roslik wrote: Chunky style, Wanna borrow some EFS short bands for a cycle?

Melon Top,

Sure I am planning on getting a pair but to be honest I don't know when. If you come down for that contest I can get them from you then. Thanks, peace.

ME Upperish at IC
Axle Clean and Press 145 x3 195 x3 215 x3 235 x3 245 x1 missed 255
Power Cleans 225 x2 245 x2 265 x2 285 x2 295 x2 PR's
Bench 275 x2 285 x2 295 x2 305 x2 315 x2

I probably should 've stopped here but off course in my old Tom fashion...

Rolling Triceps 65 3x7
Hammer Curls 45 3x7
OH Ext. 95 x7 115 x7 135 x7
Core Work: Plank Pulses BW 3x15 Standing Twists 3x15 each side (20 lb med ball)

I was please with the axle work. I have a strongman contest in February and it is a fixed axle but since I have no access to one this is the closest I can get. The weight is 240 clean and press for reps. I am not sure whether it is clean and press every time for reps or clean and then press for reps. If it is the latter I am golden, if not I gots some work to do. I was also aggravated because after I was halfway through my second triceps exercise I was thinking it was overkill but decided to finish. I think keeping my lifts to about 4 is going to be more beneficial (not including core work). We will see if I learn from this mistake because now my left elbow is no bueno. Bring on the icy hot!

DE Upper Body at AU

Power Shrugs 315 6x3
Speed Bench with green bands reversed 315 2x3 365 x3 405 5x3
Cable Rows 240 2x12
Tricep Pushdowns 180 x12 204 x12

Felt good today, I have some thoughts on the westside program that I want to throw out there but don't have time because I have to get ready for my parents to come over. I will post it either tomorrow or possibly tonight. Peace!

ME Lower @ IC

Box Squats (no smaller boxes to use so I used a bench) 135 x10 225 x5 315 x3 365 x3 385 x3 405 x3 425 x3 445 x3 465 x3 485 x3 495 x5
High Pulls 155 x1 165 x1 175 x1 205 x1 225 4x1
Box Jumps (highest box) BW 5x6
DB Rows 100 6x10

And thats all she wrote. I felt like cocka before the workout but I was happy with what I was able to gut out. I wasn't feeling the singles for box squat so I settled for 5 platters and wanted to see how many I could comfortably get. I am alright with 5. No time to talk about my joint theory. Later.

By the way I was shopping with the wife and found these. I was estatic and want to contact them about sponsorship!

DE Lower Body @ IC

Power Snatch 155 x2 175 x2 185 x2 195 x2 205 x2
Power Pulls 365 8x2
Jump Squats 225 x20 245 x20
RDL 245 x5 265 x5 285 x5 295 x5

Forgot my bands at home so I had to improvise, nothing too impressive. I am going to change up the split here a bit. Just moving it so I do two ME days first and then two DE days. No biggie, this program is really working and I am feeling strong. Now if I could have time to eat and sleep everything is hunky dory.

ME Upper @ IC

Incline Bench 135 x10 185 x5 225 x3 245 x3 255 x3 265 x3 275 x3 285 x2 295 x1
Chest Supported Rows 60 6x10
OH Tris w/ straight bar 85 x10 95 x10 105 4x10
Hammer Curls 45 4x7

Felt a little weak becuase I had a fluish type bug the past two days but still pleased with the Incline. I was just hoping for 275 x1 so woo hoo. Going to watch my old college teammates throw tonight and then my throwers have a meet at Carthage College tomorrow. First meet of the season, pretty pumped!