What a great idea having the training logs here.  I've taken a look at some of the other logs and there are some great training ideas available.  Hopefully others will have input as I'm always looking to tweak my training.

October 15, 2010

I wasn't able to go out and do some cardio like I had hoped.  My goal weight for the start of the 2011 season is 250lbs and I'm somewhere around 273 right now.  Today I managed some throws with the indoor shot and they felt good. I still need to work on using my lower body more.

Earlier this week I was checking my 1 rep max's to set up the numbers and goals for the next few weeks.  This is what I was able to do...

Military Press 215, Bench Press 295 (PR), Bent over row 225, Front Squat 295, Snatch 180, Deadlift 515 (PR).

I did some suplemental excersises with these as well.  Dumbbell front raises 2 X 8 rep 15 lb, 3 X 8 rep 20lb - Incline Press 8 X 90, 9 X 130, 3 sets 8 X 175 - Good Mornings 8 X 95, 8X 140, 3 sets 8 X 185 - Squats 8 X 140, 8 X 205, 3 sets 8 X 275

I still have a few more to do which I hope to do on Sunday along with some more throwing

   As always Jason I value your advice!

October 16, 2010

Cardio - Miles and Miles of unwanted walking chasing kids around Canada's Wonderland.

2010 Goals results and new goals for 2011

2010

1. Make it to 14th on Canadian ranking (Pass - made it to 13th)
2. Make 5393 points on Canadian ranking (Pass - but barely...made it to 5394.5)
3. 15' in WOB (Fail - got to 14'6" and only once)
4. 31' 6" in 16lb sheaf (Fail - made it to 31')
5. 112' 8" in light hammer (Fail - made it to 108'4")
6. 86'8" in heavy hammer (Pass - got 87' 3")
7. 34'1" in the 56 (Pass - got 34' 11.5")
8. 67' in the 28 (Pass - got 69' 10")
9. 42' 5" in the open stone (Fail made 42' 1")
10. Canadian championship place first (Fail finished third after terrible stone throws)
11. Dead lift of 500 lbs (Pass - got 505 lbs)

So 6 out of 11 goals.  Here is what I've come up with for new goals in the 2011 season.

1. Make it to 12th on the Canadian ranking board
2. 5475 points on the Canadian ranking board
3. 15' in WOB
4. 28' in 20 lb sheaf (next season 20lb more likely than 16lb)
5. 114' light hammer
6. 92' heavy hammer
7. 36' heavy weight
8. 72' light weight
9. 43' 6" open stone
10. Dead lift of 550 lbs
11. Lift 5th Atlas Stone at Fergus Games
12. Close #3 COC Gripper

October 17, 2010   274.4 lbs.

Today I finished the last of my 1 rep max's and the first of the post season program starts next week.

straight leg deadlift 2 @ 135, 2 @ 225, 1 @ 315, 1 @ 365, 1 @ 405, 425 FAIL  (405 1 rep max)

Dumbbell snatch 2 @ 50, 2 @ 80, 1 @ 95, 1 @ 115, 120 FAIL (115 1 rep max) 

Supplemental - Trunk rotations on decline bench with 30lb dumbbell 2 X 8, 2 X 18, 1 X 6 (quit because felt a tweak)

High Pulls 8 X 65, 8 X 95, 3 X 6 X 125

Bar rotations 8 X 30, 8 X 45, 3 X 6 X 60

Also I've been reading some conflicting stuff about the merits of not dropping the body fat...man that would be good news!    But I'm worried I'm just searching for an excuse to not lose the weight.

October 18, 2010

Took a few throws with the sheaf.  2 at 80% then about 8 at 95%...felt pretty good.

October 19, 2010

So my original intention was to cut body weight down to about 250 lbs.  I have been thinking that maybe that is too much for me and instead of focusing on the number I should look at overall percentage.  So today I thought I'd get my body fat percentage done and drop to 20 percent body fat OR 250 lbs - whichever is easier to achieve.    So this is the results of the test  Height 6' 1.5", Age 38, Weight 273.4lbs, BMI 35.6, fat % 34.6% - HOLY CRAP!, Fat mass 94.6 lb.

So in a nutshell the report says to get to 20% I'd need to go down to 223.6 lbs. - So I say no friggan way!  Looks like I'm going with my original intention of cutting to 250lbs.  I think that is a good healthy throwing weight for me.

Here is todays workout - Lost energy fast.  Goal is to do lighter weights and higher reps slowly increasing weight and decreasing reps over 10 week period.

FRONT SQUAT - 8 X 90, 8 X 135, 11 X 175, 11 X 175, 11 X 175

DEADLIFT - 8 X 155, 8 X 230, 11 X 310, 9 X 310

GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

SQUATS - 8 X 140, 8 X 205, 8 X 275, 2 X 275 (This is where my body said "that's enough jackass")

COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8

October 20, 2010   Weight 272.6

SNATCH - 8 X 55, 8 X 80, 11 X 110, 11 X 110, 11 X 110

CARDIO - 15 mins on Elliptical machine

October 21, 2010   Weight 272.4

BENCH PRESS - 8 X 90, 8 X 135, 11 X 175, 11 X 175, 11 X 175

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 10, 8 X 15, 8 X 20, 8 X 20, 8 X 20

MILITARY PRESS - 8 X 65, 8 X 95, 11 X 130, 7 X 130, 7 X 130

INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 5 X 175, 4 X 175

BENT OVER ROWS - 8 X 70, 8 X 100, 11 X 135, 11 X 135, 9 X 135

COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8

October 23, 2010

Took about 20 throws with the shot.  Felt really good and had some in the area of 43'.  If I can consistantly throw over 40' next year I'll be happy.

October 24, 2010     Weight???  I'm sure I've put more on

Took another 20 throws with the shot.  These were terrible!  I don't know if I was tired or what but these were lucky to make 38'.   I also did 4 sets of light hammer winds and 2 sets of heavy hammer winds.  Felt fairly fast.

October 25, 2010     

STRAIGHT LEG DEADLIFTS - 8 X 120, 8 X 180, 11 X 245, 11 X 245, 11 X 245

TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - set of 9, set of 14, set of 18 X 3

ONE ARM DUMBBELL SNATCH - 8 X 35, 8 X 50, 11 X 70, 11 X 70, 11 X 70

BARBELL ROTATIONS - 8 X 30, 8 X 45, 8 X 60, 8 X 60, 8 X 60

HIGH PULLS - 8 X 65, 8 X 95, 5 X 125, 7 X 125, 5 X 125

COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 8

October 26, 2010

SNATCH 8 X 60, 8 X 90, 10 X 115, 10 X 115, 10 X 115

DEADLIFT 8 X 165, 8 X 250, 10 X 335, 10 X 335, 10 X 335

GOOD MORNINGS 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

SQUATS 8 X 140, 8 X 205, 8 X 275, 8 X 275, 8 X 275

FRONT SQUATS 8 X 95, 8 X 145 (had a bit of a headache and tired....will finish this exercise tomorrow)

COC GRIPPERS - COC #1 X 10, COC #1 X 10, COC #2 X 7

October 27, 2010

FRONT SQUATS (Finishing session from yesterday) 2 X 95, 2 X 145, 10 X 190, 10 X 190, 10 X 190

CARDIO - 19 mins on Elliptical machine

Took a couple of throws with shot.

October 28, 2010     Weight 268 lbs  - 18 to go.  Felt strong but was getting drained by the time I got to Bench Press.

MILITARY PRESS - 8 X 70, 8 X 105, 10 X 140, 10 X 140, 10 X 140

INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 7 X 175

BENT OVER ROWS - 8 X 75, 8 X 110, 10 X 145, 10 X 145, 10 X 145

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 20, 5 X 25, 4 X 25, 5 X 25

BENCH PRESS - 8 X 95, 8 X 145, 8 X 190, 6 X 190, 6 X 190

COC GRIPPERS - COC #1 X 10, COC #1 X 10, COC #2 X 9  What a great exercise this is.  A few times last year the weights for distance would rip out of my hand.  Hopefully this work on grip strength will let me hold the weight better when trying to rotate faster.

October 29, 2010

Well today I was going to do this core strengthening class at the gym.  I showed up and it was packed with older ladies.  Not one guy.  So I said screw this...and I did the Elliptical machine instead. 

CARDIO - 22 mins on Elliptical machine.

October 31, 2010      Weight 269

STRAIGHT LEG DEADLIFTS - 8 X 130, 8 X 195, 10 X 265, 10 X 265, 10 X 265

TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - 9 reps, 14 reps, 18 reps, 18 reps, 21 reps

ONE ARM DUMBBELL SNATCH - 8 X 35, 8 X 55, 10 X 75, 10 X 75, 10 X 75

BARBELL ROTATIONS - 8 X 35, 8 X 50, 8 X 65, 5 X 65, 7 X 65

COC grippers - COC #1 X 10, COC #1 X 10, COC #2 X 6

Ran out of time....hope to do remaining stuff tomorrow.

November 1, 2010  (Busy week at work so tough to fit in workouts)

HIGH PULLS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125

November 2, 2010

SNATCH - 8 X 65, 8 X 95, 9 X 125, 9 X 125, 9 X 125

DEADLIFTS - 8 X 180, 8 X 270, 9 X 365, 9 X 365, 9 X 365

COC GRIPPERS - COC #1 X 10, COC #2 X 6, COC #2 X 6

November 3, 2010

FRONT SQUAT - 8 X 110, 8 X 160, 9 X 210, 9 X 210, 9 X 210

GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

SQUATS - 8 X 145, 8 X 215, 8 X 285, 8 X 285, 8 X 285

November 4, 2010

MILITARY PRESS - 8 X 75, 8 X 115, 9 X 150, 9 X 150, 9 X 150

BENCH PRESS - 8 X 110, 8 X 160, 6 X 215, 5 X 215, 6 X 215

COC GRIPPERS - COC #1 X 10, COC #2 X 8, COC #2 X 6

So I might have some inspiration for the next few months.  Taking a good look at the Sarasota, FL games in January.  Found a cheap flight for under $300 and may have some free accomodations!

Ahhh Lance...I see you've been eating the hammer tacky again. 

November 5, 2010  

INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 8 X 175

BENT OVER ROWS - 8 X 85, 8 X 120, 9 X 155, 9 X 155, 9 X 155

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 20, 8 X 25, 8 X 25, 8 X 25

November 6, 2010    Weight 274

STRAIGHT LEG DEADLIFTS - 8 X 140, 8 X 215, 9 X 285, 9 X 285, 9 X 285

TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - 10 reps, 15 reps, 20 reps, 20 reps, 22 reps

ONE ARM DUMBBELL SNATCH - 8 X 40, 8 X 60, 9 X 80, 9 X 80, 9 X 80

HIGH PULLS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125

COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6

November 7, 2010  Weight 274

BARBELL ROTATIONS - 8 X 35, 8 X 50, 8 X 65, 8 X 65, 8 X 65

CARDIO - 22 mins on Elliptical machine.

Feeling overweight but feeling strong.  Gotta get some more throwing in.  Can't wait to throw in Florida!

November 8, 2010   Weight 274

CARDIO - 22 mins on Elliptical machine.

November 9, 2010

SNATCH - 8 X 70, 8 X 100, 8 X 135, 8 X 135

FRONT SQUAT - 8 X 110, 8 X 165, 8 X 220, 8 X 220

Quit early due to a splitting headache....damn caffeine

November 10, 2010

MILITARY PRESS - 8 X 80, 8 X 120, 8 X 160, 8 X 160, 8 X 160

BENCH PRESS - 8 X 110, 8 X 165, 8 X 220, 8 X 220, 7 X 220

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 20, 8 X 25, 8 X 25, 8 X 25

DUMBBELL TRICEPS EXTENSIONS - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

CARDIO - 22 mins on Elliptical machine

COC grippers - COC #1 X 10, COC #2 X 7, COC #2 X 6

November 11, 2010   Weight 274

DEADLIFTS - 8 X 195, 8 X 290, 8 X 385, 8 X 385, 8 X 385

BENT OVER ROWS - 8 X 85, 8 X 125, 8 X 170, 8 X 170 8 X 170

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

MODIFIED CLEANS - 8 X 55, 8 X 75, 8 X 100, 8 X 110, 8 X 120

November 12, 2010

CARDIO - 14 mins on Elliptical machine

COC grippers - COC #1 X 10, COC #2 X 6, COC #2 X 5

November 14, 2010

ONE ARM DUMBBELL SNATCH - 8 X 45, 8 X 65, 8 X 85, 8 X 85, 8 X 85

TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - Set of 11, Set of 17, Set of 22, Set of 22, Set of 22

STANDING ROTATIONS WITH A 45 PLATE - 5 Sets of 8 rotations slow to maximum intensity.

November 15, 2010     Weight 275

STRAIGHT LEG DEADLIFT - 8 X 150, 8 X 230, 8 X 305, 8 X 305, 8 X 305

HIGH PULLS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 8 X 130

CARDIO - 22 mins on Elliptical machine

COC grippers - COC #1 X 10, COC #2 X 7, COC #2 X 5

November 16, 2010   Weight 274

DEADLIFTS - 7 X 205, 7 X 310, 7 X 410, 7 X 410, 7 X 410

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

MODIFIED CLEANS - 8 X 65, 8 X 95, 8 X 125, 8 X 125, 8 X 125

CARDIO - 21 mins on Elliptical machine

COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6

November 17, 2010   Weight 272

SNATCH - 7 X 70, 7 X 110, 7 X 145, 7 X 145, 7 X 145

FRONT SQUAT - 7 X 120, 7 X 175, 7 X 235, 7 X 235, 7 X 235

CARDIO - 22 mins on Elliptical machine

November 18, 2010

MILITARY PRESS - 7 X 85, 7 X 130, 7 X 170, 7 X 170, 7 X 170

BENT OVER ROWS - 7 X 90, 7 X 135, 7 X 180, 7 X 180, 7 X 180

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 8 X 30, 7 X 30, 8 X 30

SEATED DUMBBELL TRICEP EXTENSIONS - 8 X 45, 8 X 65, 8 X 85, 8 X 85, 8 X 85

COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6

November 19, 2010

BENCH PRESS - 7 X 120, 7 X 175, 7 X 235, 7 X 235, 7 X 235

TRUNK ROTATIONS ON DECLINE BENCH (30lb dumbbell) - Set of 12, Set of 18, Set of 23, Set of 23, Set of 26

CARDIO - 22 mins on Elliptical machine

November 22, 2010

STRAIGHT LEG DEAD - 7 X 160, 7 X 245, 7 X 325, 7 X 325, 7 X 325

ONE ARM SNATCH WITH DUMBBELL - 7 X 45, 7 X 70, 7 X 90, 7 X 90, 7 X 90

HIGH PULL - 8 X 70, 8 X 100, 8 X 135, 8 X 135, 8 X 135

STANDING ROTATIONS WITH 45 PLATE - 5 sets of 8

COC grippers - COC #1 X 10, COC #2 X 6, COC #2 X 5

November 23, 2010   Weight 271

SNATCH - 6 X 75, 6 X 115, 6 X 155, 6 X 155, 6 X 155

FRONT SQUAT - 6 X 125, 6 X 190, 6 X 250, 6 X 250, 6 X 250

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 7 X 130

CARDIO - 22 mins on Elliptical machine

November 24, 2010

DEADLIFTS - 6 x 220, 6 X 330, 5 X 440 (was gonna do two more sets but fealt a tweak in my back)

CARDIO - 2 mins on Elliptical machine (thought I could do it but back hurt)

November 25, 2010  Weight 278 WTF??

Back still hurts but just tried some upper body stuff.

MILITARY PRESS - 6 X 90, 6 X 135, 6 X 185, 6 X 185, 6 X 185

BENCH PRESS - 6 X 125, 6 X 190, 4 X 250, 3 X 250, 3 X 250

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 6 X 30, 5 X 30, 5 X 30

DUMBBELL TRICEP EXTENSIONS - 8 X 45, 8 X 70, 8 X 90, 8 X 90, 8 X 90

COC grippers - COC #1 X 10, COC #2 X 8, COC #2 X 6

November 26, 2010

BENT OVER ROWS - 6 X 95, 6 X 145, 6 X 190, 6 X 190, 6 X 190

CARDIO - 22 mins on Elliptical machine

December 2, 2010

STRAIGHT LEG DEADLIFTS - 6 X 170, 6 X 260, 6 X 345, 6 X 345, 4 X 345

ONE ARM SNATCH - 6 X 50, 6 X 75, 6 X 100, 6 X 100, 6 X 100

DUMBBELL TWISTS with 30lb DUMBBELL - Set of 12, Set of 18, Set of 24, Set of 24, Set of 26

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 8 X 140, 8 X 140

December 3, 2010

DEADLIFTS - 5 X 230, 5 X 350, 2 X 465, 1 X 465, 1 X 465

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 25, 8 X 30, 8 X 30

STANDING PLATE ROTATIONS - 5 Sets of 8

December 4, 2010

SNATCH - 5 X 80, 5 X 120, 5 X 160, 5 X 160, 5 X 160

FRONT SQUAT - 5 X 135, 5 X 200, 5 X 265, 5 X 265

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 130, 8 X 130

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 8

December 5, 2010    Weight 275

MILITARY PRESS - 5 X 95, 5 X 145, 1 X 195, 2 X 195, 3 X 195

BENCH PRESS - 5 X 135, 5 X 200, 3 X 265, 3 X 265, 2 X 265

BENT OVER ROWS - 5 X 100, 5 X 150, 5 X 205, 5 X 205, 5 X 205

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 95, 8 X 95, 8 X 95

December 6, 2010

STRAIGHT LEG DEADLIFTS - 5 X 180, 5 X 275, 5 X 365, 5 X 365

ONE ARM DUMBBELL SNATCH - 5 X 50, 5 X 80, 5 X 105, 5 X 105, 5 X 105

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 13, set of 20, set of 26, set of 26, set of 24

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 8 X 140

COC GRIPPERS - COC #1 set of 10, COC #2 set of 5

December 8, 2010

STANDING 45lb PLATE ROTATIONS - 5 sets of 8

FRONT SQUAT - 4 X 140, 4 X 210, 4 X 280, 4 X 280, 4 X 280

DEADLIFTS - 4 X 265, 4 X 365, 1 X 490, 1 X 490

MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 8 X 130

December 12, 2010   (feeling crappy - fighting a cold)

BENCH PRESSS - 4 X 140, 4 X 210, 1 X 280, 1 X 280

BENT OVER ROWS - 4 X 105, 4 X 160, 4 X 215, 4 X 215

SNATCH - 4 X 85, 4 X 130, 4 X 170, 4 X 170

SQUAT - 8 X 140, 8 X 210, 8 X 280, 8 X 280

December 13, 2010

COC GRIPPERS - COC #1 set of 10, COC #2 set of 8, COC #2 set of 7

December 14, 2010

STRAIGHT LEG DEADLIFTS - 4 X 190, 4 X 290, 4 X 385, 3 X 385  (Fealt a tweak and I thought I better not push my luck)

MILITARY PRESS - 4 x 100, 4 X 155, 3 X 205, 2 X 205, 1 X 205

INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 8 X 175

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 95, 6 X 95, 7 X 95

December 15, 2010

ONE ARM SNATCH - 4 X 55, 4 X 80, 4 X 110, 4 X 110

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 13, set of 18, set of 20, set of 16

Felt like crap...still not over being sick.

December 21, 2010

Starting to feel better but strength is down.

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 6 X 140, 7 X 140

STANDING 45lb PLATE ROTATIONS - 5 sets of 8

SNATCH - 3 X 90, 3 X 135, then failed attempt at 180

FRONT SQUAT - 3 X 150, 3 X 220, 1 X 295, 1 X 295, 1 X 295

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 8

December 22, 2010

DEADLIFT - 3 X 260, 3 X 385, 1 X 515

SQUAT - 8 X 140, 8 X 210, 8 X 280

MODIFIED CLEANS - 8 X 65, 8 X 100, 3 X 130

BENCH PRESS - 3 X 150, 3 X 220, 1 X 275, Failed attempt at 295

COC GRIPPERS - COC #1 set of 10, COC #2 set of 8, COC #2 set of 7

December 26, 2010

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 8 X 140, 8 X 140

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 13, set of 20, set of 26, set of 26, set of 26

ONE ARM SNATCH - 3 X 55, 3 X 85, 3 X 115, 3 X 115, 3 X 115

STRAIGHT LEG DEADLIFTS - 3 X 215, 3 X 320, 3 X 425, 2 X 425, 1 X 425

December 28, 2010

STANDING 45lb PLATE ROTATIONS - 5 sets of 8

SNATCH - 2 X 95, 2 X 140, Failed attempt at 190

December 30, 2010

Feeling some back pain so today was a light lift.  I also added two more goals for 2011 at the start of this log.  5th atlas stone at Fergus and close the #3 COC gripper.

DEADLIFTS - 2 X 270, 2 X 405, Failed attempt at 540

MODIFIED CLEANS - 8 X 65, 8 X 100

SQUAT - 8 X 140, 8 X 210

COC GRIPPERS - COC #1 set of 10, COC #2 set of 10, COC #2 set of 9

December 31, 2010

BENCH PRESS - 2 X 155, 2 X 230, 2 X 260

BENT OVER ROWS - 2 X 120, 2 X 185, 2 X 235, 2X 235, 2 X 235

INCLINE PRESS - 8 X 95, 8 X 135, 5 X 185, 6 X 185, 4 X 185

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 80, 8 X 80, 11 X 80

Hey!  thanks Craig....looking forward to seeing you in the summer! 

January 3, 2011

MILITARY PRESS - 2 X 115, 2 X 170, 1 X 225, 1 X 225  - New PR

FRONT SQUAT - 2 X 155, 2 X 230, 2 X 310, 1 X 310, 1 X 310 - New PR

ONE ARM DUMBELL SNATCH - 2 X 60, 2 X 90, 2 X 120, 1 X 120 - New PR

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 14, set of 20, set of 27, set of 24, set of 18

COC GRIPPERS - COC #1 set of 10, COC #2 set of 10, COC #2 set of 9

January 4, 2011

STRAIGHT LEG DEADLIFTS - 2 X 215, 2 X 320, 1 X 425, 1 X 425, 1 X 424 New PR

HIGH PULLS - 8 X 75, 8 X 110, 7 X 150, 5 X 150, 3 X 150

STANDING 45lb PLATE ROTATIONS - 5 sets of 8

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 6

January 8, 2011

Looking for 1 rep max's today.  Didn't get the results I hoped.

SNATCH (old PR 180) - 3 X 85, 2 X 120, 1 X 135, 1 X 160, Failed at 185

FRONT SQUATS (old PR 310) - 3 X 155, 2 X 230, 1 X 270, 1 X 295, 1 X 315, Failed at 330   New PR!

DEADLIFTS (old PR 515) - 3 X 225, 2 X 315, 1 X 405, 1 X 475, Failed at 525 (Damn you Josh Kenny!!!!)

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 7

January 9, 2011 - Still working on new one rep max's.  I'm getting ready for the "off season" part of my program which is devoted to building strength.  It doesn't look a whole lot different than my "post season" program for 2010.  For last couple of months I was spending too much time heavy lifting and not enough cardio to drop some fat and now it shows!  .  I'll have to make some changes for next year.

MILITARY PRESS - old pr 225 - 2 X 135, 2 X 175, 1 X 200, 1 X 215, Failed at 230

BENCH PRESS - old pr 295 - 2 X 185, 2 X 230, 1 X 260, 1 X 280, 1 X 305 new pr.

BENT OVER ROW - old pr 235 - 2 X 135, 2 X 165, 1 X 195, 1 X 220, failed at 245.

(then threw in some extra work)

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185

SQUATS - 8 X 140, 8 X 210, 8 X 280, 4 X 280

January 10, 2011 - Last of the 1 rep max's

STRAIGHT LEG DEADLIFT - old pr 425 - Although I'm not really sure this is a great exercise to max out on.  Seems dangerous to put that much stress on the back only....hmmmm.  I dunno.   2 X 225, 2 X 315, 1 X 385, 1 X 415, 1 X 435, 1 X 455 New PR!  Felt good and felt like I could have done more but was getting scared of another back injury so I laid off.

ONE ARM SNATCH - Old pr 120,   2 X 60, 2 X 80, 1 X 100, 1 X 115, 1 X 125, failed at 135, New PR!

Then some extra stuff to round out the day....

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 14, set of 21, set of 24, set of 21, set of 18

DUMBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 95, 8 X 95, 4 X 95

STANDING DUMBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 4 X 30, 4 X 30, 5 X 30

COC GRIPPERS - COC #1 set of 10

Hey Lance!

First games will be January 29th in Sarasota.  Can't wait!  I saw your training log..very nice!

January 11, 2011

Just a light day....was low on energy

FRONT SQUATS - 11 X 95, 11 X 140, 11 X 190, 11 X 190

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 8 X 140

January 12, 2011

STANDING 45lb PLATE ROTATIONS - 5 sets of 8

SNATCH - 11 X 55, 11 X 80, 11 X 110, 11 X 110

DEADLIFTS - 11 X 155, 11 X 230, 11 X 310, 11 X 310, 11 X 310

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185

COC GRIPPERS - COC #1 set of 10, COC #2 set of 8, COC #2 set of 7

January 13, 2011

MILITARY PRESS - 11 X 70, 11 X 100, 11 X 135, 11 X 135, 11 X 135

BENT OVER ROWS - 11 X 70, 11 X 105, 11 X 140, 11 X 140, 11 X 140

STANDING DUMBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 6 X 30, 6 X 30, 3 X 30

SQUATS - 8 X 140, 8 X 210, 1 X 280 (had to stop from knee pain)

COC GRIPPERS - COC #1 set of 10, COC #2 set of 7, COC #2 set of 6

January 14, 2011

ONE ARM SNATCH - 11 X 40, 11 X 55, 11 X 75, 11 x 75, 11 X 75

CORNER BARBELL ROTATIONS - 8 X 35, 8 X 50, 6 X 65, 6 X 65, 7 X 65

BENCH PRESS - 11 X 90, 11 X 135, 11 X 185, 11 X 185, 11 X 185

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 95, 8 X 95, 3 X 95

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 7

Thanks Jason.

I doesn't happen very often so I haven't thought about changes in training.  It's my left leg which had a 50 percent ACL tear 2 years ago.  I get a dull ache when I'm lifting and again it's only occassionally.  I think I'm sometimes stressing that tendon too much.  I'll keep that in mind though if it starts to happen more frequently.

January 16, 2011

STRAIGHT LEG DEADLIFTS - 11 X 135, 11 X 205, 11 X 275, 11 X 275, 11 X 275

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 14, set of 21, set of 19, set of 20, set of 18

HIGH PULLS - 8 X 65, 8 X 115, 8 X 135, 8 X 135, 8 X 135

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 6

January 17, 2011

Very excited about first competition of the season in less than 2 weeks.  I definatley got to get a few throws in before I go.  Felt very tired at the gym today but managed to finish the whole workout.

SNATCH - 10 X 60, 10 X 90, 10 X 115, 10 X 115, 10 X 115

FRONT SQUATS - 10 X 100, 10 X 155, 10 X 205, 10 X 205, 10 X 205

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

SQUATS - 8 X 140, 8 X 210, 8 X 280, 8 X 280, 8 X 280

COC GRIPPERS - COC #1 set of 10, COC #2 set of 10, COC #2 set of 9

Really concentrated on getting low on front and back squats.  Also - I don't recommend racking the bar on your hand....that really hurts.  I need to order #2.5 and #3 grippers.

January 18, 2011

DEADLIFTS - 10 X 165, 10 X 250, 10 X 335, 10 X 335, 10 X 335

MILITARY PRESS - 10 X 75, 10 X 110, 10 X 145, 10 X 145, 10 X 145

BENCH PRESS - 10 X 100, 10 X 150, 10 X 200, 10 X 200, 10 X 200

STANDING DUMBELL RAISES TO THE FRONT - 8 X 15, 8 X 25, 8 X 30, 8 X 30, 8 X 30

January 19, 2011

BENT OVER ROWS - 10 X 75, 10 X 115, 10 X 155, 10 X 155, 10 X 155

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 70, 8 X 95, 8 X 95, 8 X 95

ONE ARM SNATCH - 10 X 40, 10 X 60, 10 X 80, 10 X 80, 10 X 80

CORNER BARBELL ROTATIONS - 8 X 35, 8 X 50, 8 X 65, 8 X 65, 8 X 65

COC GRIPPERS - COC #1 set of 10, COC #2 set of 6, COC #2 set of 6

January 20, 2011

Feeling very tired and sore.  I think I'm hitting gym too much and need to take it easy for a couple of days.  It is showing in my numbers and the amount of exercises I was able to do.

STRAIGHT LEG DEADLIFTS - 10 X 150, 10 X 220, 10 X 295, 10 X 295, 10 X 295

HIGH PULLS - 8 X 70, 8 X 105, 8 X 140, 8 X 140, 8 X 140

January 21, 2011

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 14, set of 21, set of 24, set of 27

SNATCH - 9 X 65, 9 X 95, 9 X 125, 9 X 125

FRONT SQUAT - 9 X 110, 9 X 165, 9 X 220, 5 X 220

STANDING GOOD MORNINGS - 8 X 95, 8 X 140, 8 X 185, 8 X 185

January 22, 2011

Man I hate the gym on weekends....So busy

SQUATS - 8 X 145, 8 X 215, 8 X 285, 8 X 285

DEADLIFTS - 9 X 180, 9 X 270, 9 X 360, 9 X 360

MILITARY PRESS - 9 X 80, 9 X 120, 9 X 160, 9 X 160

BENCH PRESS - 9 X 105, 9 X 160, 9 X 215, 9 X 215

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 9

January 23, 2011

Was stretched for time today so I rushed things a little faster than I should.

BENT OVER ROWS - 9 X 80, 9 X 125, 9 X 165, 9 X 165

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 75, 8 X 100, 7 X 100

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 25, 5 X 35, 5 X 35

STRAIGHT LEG DEADLIFTS - 9 X 160, 9 X 240, 9 X 320, 4 X 320 (felt that damn reoccuring back injury in lower right side - no belt...get ready for 3 or 4 days of sore back)

COC GRIPPERS - COC #1 set of 10, COC #2 set of 9, COC #2 set of 9

January 25, 2011

Going at it very easy over the next few days.  Protecting my back and getting ready for competition in Sarasota on Saturday.

ONE ARM SNATCH - 9 X 30, 9 X 50, 9 X 60, 9 X 60

HIGH PULLS - 8 X 55, 8 X 80, 8 X 105, 8 X 105, 8 X 105

COC GRIPPERS - COC #1 set of 10, COC #2 set of 7, COC #2 set of 7

Believe me Lance...I'm kicking myself in the ass now for not getting some throwing in before I went.  This ass kicking I took in Florida was just the motivation I needed to get some work in before Spring.  I'll outline the day I had below.

January 26, 2011  (lifting lighter due to competition on Saturday)

CORNER BARBELL ROTATIONS - 8 X 25, 8 X 40, 8 X 55, 8 X 55

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 11, set of 15, set of 20, set of 20

January 29, 2011

Competition in Sarasota - Here were my numbers for the day....overall I'm fairly happy for the first competition of the year and my back not at 100 percent.

Stone 16.4lbs - 40' 3"  Very happy considering my crappy stone history.  I did it using the glide because my back was sore....hmmm

Heavy weight - 34' 2"  decent throw for me

Light weight - 65' 1.5" not bad

Heavy Hammer - 77' 10"  This is where the wheels really fell off lol.  All the progress I made last year seems to be gone.  I'd like to blame it on my back but it felt pretty good when I was throwing.  Definately need to get more hammer winds in this winter.  Thank god we didn't do light hammer

Caber - First two monster cabers broke so the third caber was a little light for us. Caber is usually one of my stronger events but with my back the way it was I was happy to throw the lighter one.  I finished 2nd in the event with a 12:00 and a 12:05

Sheaf - Crazy competition here!  Everyone gets 26' and everyone but one misses 28'.  I managed second on count backs with 0 misses.  This was only a 16lb sheaf and normally 28' would be easy for me.  Not sure what happened.  Just need to get more throws in I guess.

WOB - Felt ok - I managed 13' and some close misses at 14'.  I hope 14' will be my normal hieght this summer.

Overall it was a great games with some great new friends.  John Jans made the trip as well in the Masters division.  He managed a second place finish!  I'm pumped for the next one in early March!  Very very sore this morning.  I'm getting old.

February 2, 2011

BENCH PRESS - 8 X 115, 8 X 175, 8 X 230, 8 X 230, 8 X 230

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 25, 3 X 35, 3 X 35, 4 X 35

INCLINE PRESS - 8 X 90, 8 X 135, 8 X 175, 8 X 175, 7 X 175

MILITARY PRESS - 8 X 85, 8 X 125, 8 X 170, 2 X 170  (nothing left in the tank at this point)

COC GRIPPERS - COC #1 set of 10, COC #2 set of 8, COC #2 set of 6

February 7th 2011  Weight 279

Today I planned to lightly test my back.

FRONT SQUATS - 7 X 125, 7 X 190, Put 250 on the rack and didn't like how my back felt when I lifted it off.

REGULAR SQUATS - 8 X 145, 8 X 215, 8 X 240 - thought I better not push it and stopped.

BENCH PRESS - 7 X 120, 7 X 185, 7 X 245, 6 X 245, 5 X 245

STANDING DUMBELL RAISES TO THE FRONT - 8 X 20, 8 X 25, 4 X 35, 6 X 35, 4 X 35

JUMP ROPE - 3 X 100

COC GRIPPERS - COC #1 set of 10, COC #2 set of 7, COC #2 set of 6

February 8, 2011

Still going easy on exercises involving lower back but i can feel it slowly getting better.

1 hour massage.

DEADLIFTS - 7 X 205, 7 X 310, 7 X 340, 3 X 370

MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 110, 8 X 120, 3 X 130

MILITARY PRESS - 7 X 90, 7 X 135, 5 X 180, 3 X 180, 2 X 180

INCLINE PRESS - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 8 X 175

JUMP ROPE - 3 X 110

COC GRIPPERS - COC #1 set of 10, COC #2 set of 4

Back felt pretty good but still didn't push it.

February 9, 2011

Still going easy on my back.  Feeling better but far from 100 percent

BENT OVER ROW - 7 X 95, 7 X 140, 7 X 190, 7 X 190, 7 X 190

JUMP ROPE - 3 X 120

DECLINE SIDE TO SIDE TRUNK ROTATIONS WITH 30lb DUMBBELL - Set of 14, set of 20

CORNER BARBELL ROTATIONS - 8 X 35, 5 X 55

SNATCH - 7 X 70, 7 X 110, 7 X 145, 7 X 145, 7 X 145

February 11, 2011  Weight 280

Slow back recovery.  Again had to ease off some exercises.

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 75, 6 X 100, 6 X 100, 6 X 100

ONE ARM DUMBBELL SNATCH - 7 X 50, 7 X 75, 7 X 100, 7 X 100

STANDING ROTATIONS WITH A PLATE - 8 X 25, 8 X 35

FRONT SQUATS - 6 X 135, 6 X 200

JUMP ROPE - 3 X 130

Got my 2.5 and #3 grippers in the mail today!  Came close to closing a 2.5 with no warm up.  Tried the #3 and I wasn't even close!  More work to do here.

Went to a shot put meet at the University of Guelph.  Had my ass handed to me.  I definately need more work on that.  Then we goofed around with a 35lb weight for height over a pole vault bar....felt good and explosive!

February 12, 2011 - Pressed for time today so I kept it short.

MODIFIED CLEANS - 8 X 65, 8 X 100, 8 X 130, 8 X 130, 8 X 130

SQUATS - 8 X 145, 8 X 215, 5 X 285, 8 X 285, 8 X 285

February 13, 2011

BENT OVER ROWS - 6 X 100, 6 X 150, 6 X 200, 6 X 200, 6 X 200

JUMP ROPE - 3 X 140

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

SNATCH - 6 X 75, 6 X 115, 3 X 155, 4 X 155, 2 X 155

DEADLIFTS - 6 X 220, 6 X 330, 2 X 440, 3 X 440, 2 X 440

STANDING DUMBBELL RAISES TO THE FRONT - 8 X 20, 8 X 25, 7 X 35, 6 X 35, 5 X 35

February 14, 2011  Back feeling good.  I'd say 90 percent normal.

MILITARY PRESS - 6 X 95, 6 X 145, 5 X 190, 4 X 190, 2 X 190

BENCH PRESS - 6 X 130, 6 X 195, 4 X 260, 3 X 260, 3 X 260

INCLINE PRESS - 8 X 90, 8 X 135, 8 X 180, 8 X 180, 8 X 180

CORNER BARBELL TORSO ROTATIONS - 8 X 35, 8 X 55, 3 X 70, 3 X 70  (held off a bit because this was directly hitting the bad part of my back.

February 15, 2011

STRAIGHT LEG DEADLIFTS - 6 X 195, 6 X 290, 3 X 385, 3 X 385

ONE ARM DUMBBELL SNATCH - 6 X 55, 6 X 80, 6 X 105, 6 X 105, 6 X 105

DECLINE TORSO ROTATIONS WITH 30lb DUMBBELL - Set of 14, Set of 20, Set of 27, Set of 27, Set of 10

45lb PLATE ROTATIONS - Set of 8, Set of 6

JUMP ROPE - 3 X 145

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

February 16, 2011

SNATCH - 5 X 80, 5 X 120, 5 X 160, 4 X 160, 2 X 160

FRONT SQUATS - 5 X 140, 5 X 215, 3 X 285, 3 X 285

DEADLIFTS - 5 X 230, 5 X 350, 3 X 465, 2 X 465

GOOD MORNINGS - 8 X 95, 8 X 140, 2 X 185

February 17, 2011

JUMP ROPE - 3 X 150

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

BENCH PRESS - 5 X 135, 5 X 205, 3 X 275, 3 X 275, 1 X 275

BENT OVER ROWS - 5 X 105, 5 X 160, 3 X 210, 3 X 210, 3 X 210

DUMBELL TRICEP EXTENSIONS - 8 X 50, 8 X 75, 8 X 100, 8 X 100, 8 X 100

SQUATS - 8 X 145, 8 X 215, 8 X 285, 8 X 285, 8 X 285

February 18, 2011

Foam roll for 5 minutes

MILITARY PRESS - 5 X 100, 5 X 150, 2 X 205, 2 X 205, 2 X 205

INCLINE PRESS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

ELLIPTICAL MACHINE - 19 minutes

JUMP ROPE - 3 X 155

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

February 19, 2011

ONE ARM DUMBBELL SNATCH - 5 X 55, 5 X 85, 5 X 115, 5 X 115, 5 X 115

DECLINE TORSO ROTATIONS WITH 30lb DUMBBELL - Set of 14, Set of 21, Set of 27, Set of 27, Set of 28

February 21, 2011

45lb PLATE ROTATIONS - Set of 8 (just body weight), Set of 5 - stopped because lower back not feeling great.

STRAIGHT LEG DEADLIFTS - 5 X 205, 5 X 305, 3 X 410

JUMP ROPE - 2 X 160

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

February 22, 2011

CORNER BARBELL TORSO ROTATIONS - 8 X 35, 8 X 55, 8 X 70, 8 X 70, 8 X 70

February 24, 2011   off with a cold...feeling crappy so I just did small stuff at home

JUMP ROPE - 3 X 165

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

February 26, 2011

FRONT SQUATS - 4 X 145, 4 X 225, 3 X 295, 2 X 295, 2 X 295

BACK SQUATS - 8 X 145, 8 X 215, 8 X 295, 8 X 295, 8 X 295

DEADLIFTS - 4 X 245, 4 X 365, 1 X 485, 1 X 485, 1 X 485

GOOD MORNINGS - 8 X 95, 8 X 135, 8 X 185, 8 X 185, 8 X 185

SNATCH - 4 X 85, 4 X 125, 2 X 165

February 27, 2011

MILITARY PRESS - 4 X 105, 4 X 160, 1 X 215, 1 X 215, 1 X 215

BENCH PRESS - 4 X 145, 4 X 215, 2 X 290, 2 X 290, 1 X 290

BENT OVER ROW - 4 X 110, 4 X 165, 3 X 225, 3 X 225, 3 X 225

DUMBBELL TRICEP EXTENSIONS - 8 X 55, 8 X 80, 4 X 105, 4 X 105

February 28, 2011

INCLINE PRESS - 8 X 95, 8 X 145, 8 X 190, 8 X 190, 8 X 190

STRAIGHT LEG DEADLIFTS - 4 X 215, 4 X 325, 2 X 430, 2 X 430, 2 X 430

ONE ARM SNATCH - 4 X 60, 4 X 90, 2 X 120, 2 X 120, 1 X 120

DECLINE DUMBBELL TWISTS - Set of 14, Set of 21, Set of 28, Set of 28, Set of 13

PLATE ROTATIONS - 8 X 25, 8 X 35, 8 X 45, 8 X 45

CORNER BARBELL TWISTS - 8 X 35, 6 X 55

March 1, 2011

Foam rolled legs and back 30 mins.  (Lifting light this week because of competition on Sunday)

SNATCH - 3 X 70, 3 X 100, 3 X 135, 3 X 135, 3 X 135

FRONT SQUATS - 3 X 120, 3 X 175, 3 X 235, 3 X 235, 3 X 235

DEADLIFTS - 3 X 195, 3 X 290, 3 X 385, 3 X 385, 3 X 385

GOOD MORNINGS - 8 X 70, 8 X 105, 8 X 140, 8 X 140, 8 X 140

SQUATS - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225

JUMP ROPE - 3 X 170

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

March 2, 2011

Still lifting light due to competition this Sunday - Woohoo!  Started the day with a Chiro appointment.  Then I was sent for Xrays over concern for my lower back.  I get the results on Friday.

MILITARY PRESS - 3 X 85, 3 X 125, 3 X 170, 3 X 170, 3 X 170

BENCH PRESS - 3 X 115, 3 X 170, 3 X 230, 3 X 230, 3 X 230

BENT OVER ROWS - 3 X 90, 3 X 130, 3 X 175, 3 X 175, 3 X 175

INCLINE PRESS - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145

SEATED DUMBBELL TRICEP EXTENSIONS - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

JUMP ROPE 3 X 175

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

Throws - Took 3 or 4 miserable attempts at half spin with the indoor shot.  Then switched to glide and things were promising.  I'm thinking the glide will be my style for Stone in 2011.  God knows I've put enough time to try and get the spin right.      Took about 10 throws with glide in 40' range.

Thanks!  Good ideas Lance.  The only thing remotely close is I've tried the weight distribution test on the wii fit.  The few times I've done it the results said my distribution wasn't too bad.  I've been under the chiros care for 3 years now.  I'm pretty sure everything is line.  I think I have it narrowed down to doing straight leg deadlifts with no belt.  I had a few minor injuries but they always healed quickly.  Stupid I guess.  I just remembered reading about strengthening your back quicker by trying to reduce the use of a belt.  But I guess I'm at the age where the belt is necessary to prevent further injuries.  The chiro says I can keep lifting everything I want too but the straight leg deadlifts I have to cut the weight by 50%.  He's worried about arthritis and degenerative discs.  HE'S worried - not me. 

March 3, 2011  Weight 275

Still cutting back to be ready for Sunday in New York.

JUMP ROPE 3 X 135

COC GRIPPERS - #1 - Set of 7, #2 - Set of 7, #2.5 - Set of 1,

ELLYPTICAL - 17 mins.

So Chiro says everything is good!  No arthritis, no degenerative discs, nothing but a bit of a posture problem.  I can live with that! lol

March 4, 2011  Weight 276  Last workout before the competition on Sunday.

JUMP ROPE - 3 X 140

ELLYPICAL MACHINE - 17 mins.

COC GRIPPERS - #1 - Set of 7, #2 - Set of 7, #2.5 - Set of 1

10 to 15 throws with indoor shot.

March 6, 2011

So I just returned from the Polar Bear festival games and was fairly happy with the results. 

WOB 13' 6" I feel I could of went higher but it wasn't necessary for points so I stopped.

20 lb Sheaf 24' - Again I stopped earlier than i needed to.

30 lb Braemar 22' - Placed 4th in this event.  Damn stone throws.  I still have a lot of improvement to make.  It was so tough throwing what felt like a large ice ball.  Everyone else had the same trouble so no excuses.

18lb Open 33' 5" - Placed 4th - see above

Caber - Soooooo slippery.  placed 2nd with a 9:45

56lb - 32' 3"  Trig was a mess so I"ll take it.  Placed 2nd by a couple of inches.

Moral of the story.  IMPROVE STONE THROWS.  Finished the day 2nd overall because of crappy stones.

March 7, 2011

Competition over now and the next one is more than 6 weeks away.  Back to work!

STRAIGHT LEG DEADLIFTS (I know chiro said to ease off the weight but that was when he thought I had arthritis and disc issues.  Since those results came back clean I figure I'll cautiously go heavy again)  3 X 230, 3 X 340, 2 X 455, 1 X 455, 1 X 455

ONE ARM SNATCH - 3 X 65, 3 X 93, 2 X 125, 2 X 125, 2 X 125

DECLINE DUMBBELL TWISTS - Set of 14, Set of 21, Set of 28, Set of 22, Set of 20

PLATE ROTATIONS - 8 X 25lb, 8 X 35lb, 8 X 45, 8 X 45

JUMP ROPE - 2 X 185

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10

March 8, 2011

Was feeling drained of energy today and workout shows it.

CORNER BARBELL TWISTS - 8 X 35, 8 X 55, 8 X 70, 8 X 70, 7 X 70

JUMP ROPE - Set of 190, Set of 185

SNATCH - 2 X 95, 2 X 140, Attempted 190

DEADLIFTS - 2 X 270, 2 X 405, Attempted 540

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10

FRONT SQUATS - 2 X 165, 2 X 250, Attempted 330

So I haven't written in the log for a few days because I've been too damned depressed!  I go into the gym on Wednesday March 9th and I start with a set of light Good mornings at 95 lbs.  Then I do a set of 190 Jump rope.  Then when I head back to Good mornings (still keeping the weight reasonable at 140) I completely re-injure my lower back on the third rep.  It brings me to my knees and I have trouble even racking the weight.  I thought my form was good and I thought I had warmed up well.  Geez just when I think things are progressing nicely.  I got into the Chiro later that day for a treatment and some acupuncture.  I have to have help putting on my socks for the next two days!

So this time I really need to take time to repair my back properly.  I have stayed away from the gym for the last few days which isn't easy for me.  I have decided to stay completely clear of Good mornings and straight leg deadlifts for at least the rest of the season.  Friday I went back to the Chiro for another treatment and acupuncture.

March 11, 2011

Just exercises with no lower back at all!

BENCH PRESS - 2 X 160, 2 X 240, 1 X 280, 1 X 315

INLINE PRESS - 8 X 100, 8 X 145, 5 X 195, 3 X 195

March 13, 2011

Just easing back into it. 

DUMBBELL TRICEP EXTENSIONS - 8 X 55, 8 X 80, 8 X 80, 8 X 80, 8 X 80

This was the last of my "Strength Building" phase.  Next week starts my "Build explosiveness" phase.  For the next 12 weeks I'll be focussing on mainaining strength and building explosiveness.  I will have to do this gently to help my back get better.

Hi guys....thanks for the awesome feedback.

AlDargie - No squats are usually fine...I mean I couldn't do them a day or two after the injury...but as long as my back is straight up and down my strength feels good.  I like the body weight extensions idea.

Craig - Ya the xrays told me that it is definately not a bone issue.  It's actually my lower right side - not the middle.  So i don't know....a muscle tear? a pull?  It actually felt like something tore this time.  I couldn't bend over for a couple of days to put on socks or shoes.  Things are recovering nicely now though.

Wayne - I don't think walks will give me any trouble - other than the cardio pain lol.  I'll definately try some of those extensions - and with plates when it feels ready.

March 16, 2011

Thought I would test my back so I went in and used a belt and tried some light deadlifts.  I managed a set of 10 at 165, then stopped at 4 at 250.  I could feel the tension there so I thought I better not push it.

March 18, 2011

Went for a chiro treatment and some acupunture then off to the gym for upper body.  Back is feeling better every day.

MILITARY PRESS - 10 X 75, 10 X 110, 10 X 145, 10 X 145, 10 X 145

BENCH PRESS - 10 X 100, 10 X 150, 8 X 200, 3 X 200 (had a cold for a few days so feeling drained)

DUMBBELL TRICEP EXTENSIONS FOR SPEED 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

INCLINE BENCH FOR SPEED - 8 X 75, 8 X 110

March 19, 2011

BENT OVER ROWS - (took it very slow and careful) 10 X 75, 10 X 115, 10 X 155, 10 X 155, 10 X 155

ONE ARM SNATCH (cut it short) - 10 X 40, 10 X 60

March 21, 2011

DECLINE DUMBBELL TWISTS WITH 30lb DUMBELL - (back felt pretty good on this) Set of 14, Set of 21, Set of 28, Set of 28, Set of 24

BOX JUMPS - 5 Sets of 8

THROWS - Threw about 5 standing throws with an indoor shot and then about 10 glides.  All decent (for me) around 38'. Then I thought I'd try a spin and with TERRIBLE form I threw a 38'.  I keep flip flopping on whether to stick with the glide or go to the spin.  I dunno

Spin - Can throw further than 38' but very inconsistant.       Glide - Very very consistant for me at around 38' but can seem to get more distance.

March 23, 2011

SNATCH - 9 X 65, 9 X 95, 9 X 125, 9 X 125, 9 X 125

FRONT SQUATS - 9 X 110, 9 X 165  (back was singing)

March 26, 2011

MILITARY PRESS - 9 X 80, 9 X 120, 6 X 160, 5 X 160, 4 X 160

BENCH PRESS - 9 X 105, 9 X 160, 9 X 215, 9 X 215, 5 X 215

DUMBBELL TRICEP for speed - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

BODY WEIGHT BACK EXTENSIONS (Thanks AlDargie, Craig, and Wayne) - 2 Sets of 8, then 8 with 10lb, 8 with 25lb, and then 8 with 45lb.

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

March 27, 2011   Weight 272

Tried some back stuff with mixed results.  I got some lifts in but i didn't get near as heavy as I'd liked.  It's frustrating yet I can feel it slowly improving.

DEADLIFTS - 9 X 180, 9 X 270

SQUATS (These were meant to concentrate on speed but I thought it best to not push them out too hard) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 4 X 225

BENT OVER ROWS - 9 X 80, 9 X 125, 9 X 165, 8 X 165

INCLINE BENCH for speed - 8 X 75, 8 X 110, 8 X 145, 8 X 145

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 attempts

March 28, 2011   Weight 270

ONE ARM SNATCH - 9 X 45, 9 X 65, 9 X 90, 9 X 90, 9 X 90  (These felt strong...I'm hoping for much improvement in WOB this year)

30lb DUMBELL TWISTS ON A DECLINE - Sets of 14, 21, 22, 16, 13

BODY WEIGHT BACK EXTENSIONS - 2 Sets of 8 with body weight only, then 8 with 10lb, 8 with 25lb, and 8 with 45lb.

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 attempts

March 29, 2011 

Foam rolled legs for about 15 min.

SNATCH - 8 X 70, 8 X 100, 8 X 135, 8 X 135, 8 X 135

DEADLIFTS -8 X 195, 8 X 290, 1 X 385, 1 X 385 (just did these last couple to test the back...feels good but also felt like I was getting close to the limit)

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 attempts

THROWS - Had a good throwing session with Christoph, Owen, and Tim.  Lots of Standing throws with the indoor shot, a couple of failed spins, some glides.  Also did some one rotation 28's for distance....all felt pretty good.  Still feeling discouraged with my shot put.  I'll have to work that much much more.

March 30, 2011

BENCH PRESS - 8 X 115, 8 X 170, 8 X 230, 7 X 230, 6 X 230

BENT OVER ROW - 8 X 90, 8 X 130, 8 X 175, 8 X 175, 8 X 175

DUMBBELL TRICEP (speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

INCLINE BENCH (speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145

March 31, 2011   Weight 274

FRONT SQUATS - 8 X 120, 8 X 175, 6 X 235, 5 X 235, 4 X 235 (Back felt great!  Was just tired so wasn't hitting the full sets of 8)

BACK SQUATS - Slow down with explosive up 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225

MILITARY PRESS - 8 X 85, 8 X 125, 6 X 170, 5 X 170, 5 X 170

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 attempts

Hey Lance,

Ya no kidding.  If there was no stone throw I'd be a happy guy.  I keep losing tons of points in the stone to the guys with the shot put experience.  That's ok - I just have to work harder!  ; )

I start each session with a one rep max and work off a percentage of that.  So first week 10 reps at 60%, the 9 reps at 65%, all the way until the last week which is 2 reps at 105%....at least that is the goal.  I usually do this over 12 week sessions.  There are a few supporting exercises that I keep at 8 reps but the core/important stuff I work on slowly decreasing reps while increasing weight.  After reading these logs I think I'll change it up next off season but I think I'll stick to it this season.

This is the session where I'm trying to build some explosiveness and speed.  So more throwing and speed exercises with the strength maintenance.

I've never tried the higher sets though....hmmm.  I'll definately look at that for next year.  I see a lot of guys going that direction.

Friday April 1, 2011

ONE ARM SNATCHES - 8 X 45, 8 X 70, 8 X 95, 8 X 95, 8 X 95

BODY EXTENSIONS - 8 at body weight, 8 with 10lb, 8 with 25 lb, and 8 with 45lb.

COC's - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts.

Monday April 4, 2011

FRONT SQUATS - 7 X 125, 7 X 190, 4 X 250, 3 X 250, 3 X 250

SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225

DEADLIFTS - 7 X 205, 7 X 310, 3 X 410, 3 X 410 3 X 410 (back felt about 90%)  almost there.

DECLINE TWISTS WITH 30lb DUMBBELL - Sets of 14, 22, 21, 20, and 18

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts.

Tuesday April 5, 2011

BENCH PRESS - 7 X 120, 7 X 185, 4 X 245, 4 X 245, 4 X 245

BENT OVER ROW - 7 X 95, 7 X 140, 6 X 190, 5 X 190, 5 X 190

DUMBBELL TRICEP EXTENSIONS (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

Saturday April 9, 2011

MILITARY PRESS - 7 X 95, 7 X 135, 7 X 185, 7 X 185

Sunday April 10, 2011

10 standing throws with indoor shot and 10 msa throws.  Fairly happy with the distances.

Monday April 11, 2011

Chiro and acupunture for lower back.  Then off to gym.

SNATCH - 7 X 70, 7 X 110, 7 X 145, 5 X 145, 5 X 145

INCLINE BENCH (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145

DECLINE TORSO TWISTS WITH 30lb DUMBBELL - Sets of 14, 21, 19, 10, 8

BODY EXTENSIONS - 8 X body wieght, 8 with 10lb, 8 with 25lb, then 2 more sets of 8 with 45lb.

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts

Tuesday April 12, 2011   Weight 271

ONE ARM DUMBBELL SNATCH - 7 X 50, 7 X 75, 7 X 100, 7 X 100, 7 X 100

Then some lighter lifting...easing off because of a demo I'm doing this coming weekend.

FRONT SQUATS - 6 X 100, 6 X 150, 6 X 200, 6 X 200, 6 X 200

BACK SQUATS (for speed) - 8 X 85, 8 X 125, 8 X 170, 8 X 170, 8 X 170

DEADLIFTS - 6 X 165, 6 X 245, 6 X 330, 6 X 330, 6 X 330

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts

Wednesday April 13, 2011

Lifting lighter this week due to comp. on Saturday.

SNATCH - 6 X 55, 6 X 85, 6 X 115, 6 X 115, 6 X 115

MILITARY PRESS - 6 X 70, 6 X 105, 6 X 145, 6 X 145, 6 X 145

BENCH PRESS - 6 X 95, 6 X 145, 6 X 195, 6 X 195, 6 X 195

DUMBELL TRICEP EXTENSIONS (for speed) - 8 X 30, 8 X 45, 8 X 60, 8 X 60, 8 X 60

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts

Throwing - I was out for about 10 standing throws and then 10 open throws with the stone.  felt ok.  I threw the 28 - 5 times as well.

April 14, 2011

BENT OVER ROWS - 6 X 75, 6 X 110, 6 X 150, 6 X 150, 6 X 150

INCLINE BENCH (for speed) - 8 X 55, 8 X 80, 8 X 110, 8 X 110, 8 X 110

COC GRIPPERS - #1 X 7, #2 X 7, #2.5 X 1

Friday April 15, 2011

COC GRIPPERS - #1 X 7, #2 X 7, #2.5 X 1

Throwing in competition tomorrow.  Supposed to be 5 degrees and raining! 

Saturday April 16, 2011

So today I helped out at a Demo in Powassan, Ontario.  It was a cold 5 degrees Celcius and raining.  Miserable day for throwing.  It was a laid back demo and we weren't measuring but the competitive juices were starting to flow.  Every throw I took I knew the next one I could throw further.

We took about 10 throws with the 28.  All felt pretty good but I noticed I was fouling a lot out of the back of the trig.   Something I got pinched on a few times last year.  The throws were pretty good considering.  One guy paced the throws at low to mid 60's.

We then did some WOB and I missed two attempts at 14' 6"  I'm hoping to be consistant at 14' this year.

Caber went well but I'm struggling with the longer sticks.  I can't seem to get any speed.  I felt like I had a good sprint going and the guys said it didn't even look like a fast walk!  Lol.  Again something I'll need to practice.  Over all it was a good experience.  It's given me some things to work on in the coming weeks.  Next competition is May 1st.  I can't wait!

Monday April 18, 2011

Working all this week so I'll have to sneek in the workouts when I can.

ONE ARM SNATCHES - 6 X 55, 6 X 80, 6 X 105, 6 X 105, 4 X 105

Wednesday April 20, 2011

Well its' official...I'm getting weaker.  What the hell?  I feel like I struggle to lift weight that was easy a few months ago.  Next post season I think I'll need to do a total overhaul on my workouts.

FRONT SQUATS - 5 X 140, 5 X 215, 5 X 285, 5 X 285, 5 X 285

DEADLIFTS - 5 X 230, 5 X 350, 1 X 465, 1 X 465, 1 X 465 (really disappointed here....I stuggled with my last one and I can normally do way more than this)

BACK SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225

Thursday April 21, 2011

Had a great practice with 6 other athletes.  We threw light hammer and cabers over 2 hours.  I worked on building up more speed with the caber.  Felt pretty good.  I should have brought heavier cabers as they were flipping easier than I thought they would.  I worked on building more speed with the light hammer.  MY GOD did my abs hurt from really going after that extension on the back part of the swing.  I didn't take any measurments but the throws all felt pretty good.

Monday April 25, 2011

MILITARY PRESS - 5 X 100, 5 X 150, 1 X 205, 1 X 205, 1 X 205

DECLINE TORSO TWISTS WITH 30lb DUMBELL - Sets of 14, 21, 18, 17, 17

LOWER BACK BODY EXTENSIONS - 8 X body weight, 8 X 10lb, 8 X 25lb, 8 X 45lb, 8 X 45lb

SNATCH - 5 X 80, 5 X 120, 2 X 160, 2 X 160, 3 X 160

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts

Tuesday April 26, 2011

Felt good today.  Looking forward to a competition this Sunday May 1st.

BENCH PRESS - 5 X 135, 5 X 205, 2 X 275, 2 X 275, 3 X 275

BENT OVER ROW - 5 X 105, 5 X 160, 3 X 210, 2 X 210, 3 X 210

DUMBBELL TRICEP (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

INCLINE BENCH (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145

COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts