TRAINING LOG: Sprague
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11783
Printed Date: 3/26/26 at 3:58pm
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Topic: TRAINING LOG: Sprague
Posted By: s00ner
Subject: TRAINING LOG: Sprague
Date Posted: 3/02/11 at 2:11pm
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I guess I've been lurking on here long enough.... This is my 2nd year throwing and it's been helpful reading everyone's logs on here. I welcome all comments and criticism. My goal is to be the best in the 190 class and competitive in the A class. I think I have plenty of room to grow in both strength and technique. My strength goals for 2011 are 405 squat, 500 dead, 315 bench, 200 press and 220 snatch. These are not too far off from where I was last year before a few injuries. My throwing goals are 40' open stone, 44' 42# HWFD, 60' LWFD and 110 LH. Caber and sheaf technique are a major work in progress. I'm using a basic block periodization with progressive overload and a sprinkling of olympic type lifts and general bodybuilding type assistance lifts. Sun - Front squats and GPP Mon - Bench/Row Tue - throwing and/or drills Wed - Squat, Clean or Snatch Thu - throwing and/or drills Fri - Press/Dead, chins Sat - Off ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Replies:
Posted By: C. Smith
Date Posted: 3/02/11 at 2:12pm
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Welcome!
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Posted By: s00ner
Date Posted: 3/02/11 at 2:21pm
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Squat workout from tonight. This is based on training max of 235 which is pretty low. I still have a groin injury that's not quite 100%. I think I went overboard on the hang cleans but haven't done them in a while. Squat 170 6x5 Hang Clean w/ PP on last rep - 135x3, 155x3, 175x3, 185x3, 195x2, 205x1, 215x1, 225x1 fail pp at 225, 185x3, 155x3 Good Morning 135x2x8 OH Squat 135x3x7 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: Barry
Date Posted: 3/02/11 at 11:27pm
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Keep on truckin. Great to see some fellow lightweights posting on
here. ------------- "Three hams will kill him." -A reliable medical journal Proud memeber of the Northside Throwing Club/Wisconsin Department of Zombie Defense |
Posted By: s00ner
Date Posted: 3/03/11 at 2:42pm
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Heavy Hammer - 4 throws between 79 - 81', other 5 or 6 in the mid 70s 24kg(53) kettlebell, reps are for each hand, ie 16 total per set for snatch. snatches 4x8 windmill 3x4 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/04/11 at 11:04am
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MP 115x6x5 DOH Deads 210x6x5 225x1 275x1 315x1 365x1 pullups 4x15 dips 4x15 PP 155x3 175x2 185x1 195x1 205x1 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: Duncan McCallum
Date Posted: 3/05/11 at 10:34am
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Attaboy. Keep it up pimp. ------------- The man in the arena. |
Posted By: s00ner
Date Posted: 3/06/11 at 2:28pm
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Played football for 3 hours Saturday and I feel like roadkill. Def feel like I can get 315 FS by end of season/year... kinda random but I've been hitting the CoC hard for the past two weeks and wanted to test my hub pinch for the camera FS bar x 10 95 x 5 135 x 5 185 x 3 225 x 1 250 x 5 x 1 225 x 3 185 x 5 OHS 135 x 5 155 x 5 165 x 5 KB Snatch 24kg 3 x 8 http://www.youtube.com/watch?v=syfd-Ptie4Y - http://www.youtube.com/watch?v=syfd-Ptie4Y ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/06/11 at 2:51pm
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mmm kay i can see now that i'm not sitting back at all on my front squats, knees shooting forward big time....
------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/08/11 at 10:20am
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Bench 185x4x5, 225x3, 235x3, 245x1 Row 185x4x5 Incline 155x5, 175x5, 185x5, 195x3 Chin 1x25 Dip 1x25 Front Raise 25x2x10 Tricep Extension w/ Black mini band 2x20 each arm ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/09/11 at 1:57pm
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Squat training max of 245, took a few singles to test the groin, felt
pretty good. Cleans felt awkward, need to get better with shooting
elbows and dropping under. Squat 190x4x5, 205x1, 225x1, 275x1, 295x1 Hang Clean 135x3, 155x3, 185x3, 205x2, 225x3x1, 185 + PP 5x1 GM 135x3x8 KB Snatch 3x8 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/10/11 at 12:16pm
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Watched some good vids on http://www.californiastrength.com/olwete.html - California Strength from Glenn and decided to brush up on my technique. Did some snatch and clean technique with just the bar and then with 95. All my implements are loaned out except my heavy hammer so did about 8 throws with that, all in the mid to upper 70's, couldn't crack 80 today. forgot the camera until the last 4... I think my last throw was the best. http://www.youtube.com/watch?v=8GrCtsvzHuw - http://www.youtube.com/watch?v=8GrCtsvzHuw ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/11/11 at 2:26pm
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Strict MP 130x4x5 DOH Deads 235x4x5, 275x2, 315x2, 365x1, 405x1 Squat clean from floor + PP 135x2x3, 185x2x2, 205x2x1, 225x2x1 PP fail Chin and Dip 1x15 Tricep ext black band 1x20 DB Hammer Curl 40x1x15 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/13/11 at 2:29pm
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First time I've snatched from floor in 6 months and my PR is 195. I really want to be hitting 100kg by end of year, need to work on technique and tempo. Front Squat 95x10, 135x8, 185x5, 225x2, 245x1, 255x5x1 Squat Snatch from floor 95x3, 135x3, 155x1, 165x1, 175x1, 185x1, 155x5x1 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/16/11 at 5:26pm
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Mondays bench/upper workout was embarrassing... i've got cold/allergy symptoms full bore and have felt like crap Got all my implements back... took about 10+ throws with the 42#... lost my groove big time, my footwork sucks. Will try to get some LWFD and LH tomorrow. Tonight did a 20 rep squat with 205, felt pretty easy... my best ever is 20 rep with 275... I'm shooting for 315x20 by end of year Squat 205x20 225x3 275x2 315x1 OHS 185x3x3 http://www.youtube.com/watch?v=Mg1OYfvaxhU - http://www.youtube.com/watch?v=Mg1OYfvaxhU ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/21/11 at 3:43am
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Skipped my pressing and deadlifting Friday, allergies just had me drained.... Got in some good practice with the WFD and hammers.... finally hit 110' on the LH... Deloading this week in case I can make it to Iron Thistle, the wife could go into labor anytime, then Ill be heading to the hospital! ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/23/11 at 2:09pm
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Just some light stuff to keep loosened up, may do something on Friday since I'm not throwing til Sunday. this is my favorite complex 5 reps each movement, never take hands off bar 1x95,115,135 Rows Hang Clean Front Squat Military Press Back Squat Good Morning Pullups 2x12 Dips 2x12 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/28/11 at 6:24am
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Enjoyed the Iron Thistle, great game Jonathan... to bad the weather was shite... I had a couple PRs, Hammers and Sheaf. I really need to build overall strength and hopefully my stones will come up to par. I received some much needed tips on technique for weights and hope to make some major progress by year end... caber is still a WIP...
------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/28/11 at 3:10pm
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Bench 5x5x205 Row 3x5x205 Squat Clean and PP 8x1x185 6x1x205 Chin/Dip superset w/ 25# 3x8 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/30/11 at 2:51am
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worked yesterday on my footwork with LWFD. Really trying to focus on getting my first spin as tight as possible w/o eating up half the trig. Probably took 20 throws and finally on the last throw hit 58' without fouling... I think I'm gonna be hitting 60+ by end of year, key for me is not trying to throw the weight but to spin with it. Took about 4 throws with HH nothing big there but... LH what a mess Power Snatch 3x3x95 8x2x135 Squat worked up to 315 single ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 3/30/11 at 3:52pm
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BS 5x5x225 PC 3x3x185 2x2x205 6x1x225 Chin 2x10 Hanging Leg Raise 2x8 Plank 2x60s ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/03/11 at 3:16pm
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about 10-12 throws with caber I made from a 5x5x16 post, lots of fun with
winds gusting over 30... finally got a LWFD out over 60', i'm starting to get the hang of spinning the weight instead of trying to throw it... however my LH is going down the drain, very frustrating Front Squats 5x3x225 3x1x245 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/04/11 at 2:38pm
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Bench 5x5x205 Row 3x5x205 Pullups w 45# 5x5 Push Press 5x2x185 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/06/11 at 4:27pm
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Didn't start til almost 11, too tired to do anything else Squat 5x5x225 3x245 1x275 1x295 5x1x315 3x275 5x225 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: BKetch
Date Posted: 4/07/11 at 12:17am
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As a fellow lw, it's good to see what another lw is up to. Keep up the hard work!
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 4/07/11 at 5:06am
Thanks, wasn't sure if anyone was reading my log or not... it's easy to feel insignificant with some of the numbers people are posting up on here...I look forward to competing with some of the top LWs this year. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
BKetch wrote:Posted By: BKetch
Date Posted: 4/07/11 at 11:30am
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I know what you mean, there are some strong guys on here, but more importantly, some very knowledgeable people. I'm always learning something. The big LW game is KC (national champs). But there are some other really good ones too. I've done two, Phoenix (Feb) and Glasgowlands in Mass (July) both are run really well with great people, nice venues and have solid competition. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 4/07/11 at 3:30pm
Yep I can't wait for KC... I just started throwing last summer so that will be my first big game as a LW ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/07/11 at 3:33pm
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Met today with my track coach from high school and wished I would have done so much sooner... Everything about my stones is jacked... but after just 30 minutes of coaching I hit a big PR(for me) with the 16lb shot... Hang Snatch 3x3x95 3x3x115 2x2x135 2x2x155 5x1x165 3x1x175 Front Squat 5x3x205 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: ROB EVANS
Date Posted: 4/07/11 at 4:25pm
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Sweet keep up the good work. ------------- If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM |
Posted By: s00ner
Date Posted: 4/09/11 at 3:58am
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Got in too late last night to train so hit it this morning... I hate training in the morning. Maybe do some caber later today... MP 5x5x125 DOH Deads 3x5x315 3x2x365 Chins 4x12 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: vonguinness
Date Posted: 4/09/11 at 7:53am
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sweet avatar "what kinda wood is this?" |
Posted By: s00ner
Date Posted: 4/09/11 at 9:36am
balsa ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/10/11 at 3:09pm
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LWFD - 3 throws were over 60', last throw 63'... still have more left in the tank if I get my footwork and timing down Caber - Arrrgggg! so frustrating I had a mini meltdown and ended up taking about 20-25 attempts only turning it about 4 times. It was kinda windy today but still i have trouble with the timing of my pull and just getting control after the pick... I'm gonna work on this until I can turn my caber every single time ... I've dubbed it Octapussy since the top half is octagon and it makes me feel like a puss... and JB is cool Front Squat 3x3x225 3x1x245 2x1x255 1x265 1x275 1x280 1x285 3x225 After the caber debacle I was wasted but after a good dinner I was feeling better and needed revenge... The most I've ever attempted on FS was 275 and it came up easy peasy... so I hit 280 easy and decided to keep going, 285 was a grinder so I called it quits... I'm thinking I should be FS 315 by end of season ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/11/11 at 3:52pm
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Wife had a meeting at the school so I hit the shot circle for some throws, had 1 out to 39' with the 16 a PR for me, the rest sucked... Bench 5x3x225 Incline 3x3x185 Wide-grip pullups 25# 4x6 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/13/11 at 3:46pm
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Got in some good wfd and hammers yesterday. This is the most I've
been able to squat since last summer, 325 went up pretty easy... Squats 3x5x225 3x3x275 1x315 1x325 Long day, too tired to do any cleans, maybe tomorrow... ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/16/11 at 10:19am
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Well the wife started labor Friday morning so we were in the hospital all night only to be discharged this morning, so no training Friday and no sleep either... I know this is just the beginning of missing training/sleep for awhile... but managed to get in a quickie this afternoon Full C&J from floor worked up to 250 Power Clean and PP 3x3x185 Chin 1x20 Pushup 1x30 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: BKetch
Date Posted: 4/16/11 at 11:53am
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Being a new father myself, let me tell you... sleep now, cause it wont happen very often for a good while. And if anyone you know is asking "how can we help, can we bring food?" tell them to save the food, come over and spell you and your wife for an hour or so to catch up on sleep. My in-laws did that and it was the biggest help. Best of luck and congrats! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 4/21/11 at 1:57pm
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I'm officially a dad now, mom delivered a 7lb 10oz baby girl Sunday morning! Both are doing well and we feel blessed that she was healthy as can be. I think a deload this week would be good timing. I did a few complexes tonight and just felt like I had no energy. NO sleep the past week and eating like crap will do that. The tradeoff is more than worth it. Hopefully I can get back on schedule and put in a few good weeks of training before going up to KC for the LW champs. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: ROB EVANS
Date Posted: 4/21/11 at 3:40pm
Congrats.  ------------- If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM |
Posted By: s00ner
Date Posted: 4/23/11 at 12:59pm
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about 6 hwfd throws, long of 39' and several 37' Hang Snatch 5x3x135 Squat 5x5x185 4x superset of Wide grip chin 8 / pushup 20 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/25/11 at 2:11pm
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Didn't get to throw this weekend between the baby and rainy weather, so put in a few extra PC... Bench 4x5x205 Incline 3x5x155 Power Clean and Push Press 10x2x185 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 4/28/11 at 1:57pm
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Had some huge(for me) HWFD throws yesterday, ended up with 2 over 41' and several right at 40', my previous best in practice was 39'. I finally figured out some things on my own.... bad news is I ripped a huge callous off on my last attempt ouch! Yesterday evening got busy and so got in a quickie today at lunch. BS 5x5x250 Hang Snatch 3x3x135 2x2x155 1x165 1x175 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: ROB EVANS
Date Posted: 4/28/11 at 3:03pm
I like noon time quickies.  ------------- If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM |
Posted By: s00ner
Date Posted: 5/02/11 at 3:42am
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Since I couldn't go to scarby I did my own mini games on Saturday by myself... My hammer is starting to feel good again. Caber is getting better too... Thinking I will be able to make Wichita in a few weeks. Sunday FS 5x2x245 Bunch of KB swings and snatches ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/04/11 at 3:34pm
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Work and the baby have been keepin me busy, barely time to train. Went ahead and signed up for Wichita hopefully I can make it. Monday Bench 5x5x225 Tuesday HWFD and Braemar Wednesday Squat 4x5x275 Power Clean and Push Jerk 12 singles at 205 w/ 60s rest Chins x20 Pushup x35 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/08/11 at 3:54pm
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Saturday LWFD, had about 4 right at 60' but I'm still really flat, need to get the trajectory right. Found a UHA video on youtube and watching Matt Sanford's hammer a few things clicked in my brain. I took a few throws on the LH without blades and hit 90' right off! Went to the boots and hit 107' on my last throw. Still need some more work but I'm pumped about my hammers again. Now if I can just match my practice throws in an actual game. Sunday About 20+ throws with the sheaf, have no idea what I'm doing with this thing. Couple throws with the shot and then some hammer winds. Front Squat up to 275x1 Hang Snatch 3x3x135 Just gonna take it easy this week and maybe drill some technique for the different events and get ready for Wichita next weekend. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/11/11 at 1:49am
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Tuesday HWFD about 8 throws best of 37 HH swings 3x8 per side Complex 5 reps per movement with 45,95,115,135 row hang clean front squat military press back squat good morning chins 1x15 pushups 1x30 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/16/11 at 2:43am
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Saturday Had fun at Wichita this weekend, was just looking to tuneup up some things for KC. Had a few PRs and figured out a couple things. Sunday HWFD about 12 throws, best of 40', several at 37, rest at 35 Braemar, several at 30' when I get a good left block Light hammer 3x10 each side... Front Squat up to a double at 265 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/19/11 at 3:01am
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Baby took over Monday so no training Tuesday HWFD suck Braemar double suck Bench 5x3x225 PowerClean & Power Jerk 8 singles at 205 w 60sec rest Wide grip pullup w/ 35# 4x5 Pushup 4x20 Thursday morning Squat 5x3x275, 1x315 KB swings 24kg 3x8 each side Lots of singles with #2 CoC throughout the day, I've been slacking on this... My goal is still to close the #3 by year end ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 5/19/11 at 3:23am
yeah, I'm finding this too... 3rd day out from a game and my back tightens up like a drum if I pick up anything heavier than a piece of paper... Gotta foam roll like mad... Doesn't really hurt, just feels tight and I have nothing to give. I can do technique work, but my distances are abysmal... (Well this week they were better than my games for LWFD, but felt miserable)... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: s00ner
Date Posted: 5/24/11 at 3:00am
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I'm gonna try to cut the gym time back to 2x per week... trying to keep my weight at 190 is tough and i don't have enough energy to lift hard and throw hard. Weight was 188.8 this morning, this is where I'm trying to stay so I don't have to cut water weight before KC. Sunday HWFD getting better, best of 39' Braemar much better(for me), several at 31' Monday Bench 4x3x235 C&J 6 singles 215 pullup w/ 50# 4x5 incline pushup 20,15,15,15 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/26/11 at 1:59pm
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Wed HWFD best of 39 most around 36 Open Stone best of 38 several at 37 Thursday Squat 4x3x295 MP 3x5x135 Weight this AM 187.0 Baby was asleep so no snatches or wife will stab me... again. Maybe I can get some snatches in tomorrow before we are out of town for the weekend, to a wedding... :( ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/27/11 at 3:57am
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Weight 189.0 tried to do some snatches this morning.... total shitfest... my speed under the bar and flexibility under the bar are not there.... that's half the snatch.... at least I got in a bunch of high pulls... nothing else til throws on sunday ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 5/31/11 at 2:52am
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Sunday LWFD 10 throws 2 at 60', the rest at 57-58' HH about 6 throws best of 73,75,78 Caber about 10 tosses with 6 turns http://youtu.be/EzQbEhQfxbU - http://youtu.be/EzQbEhQfxbU Tuesday weight 189.2 Bench 3x3x245 PC & J 6 singles 225 Chin w/ 70# 3x3 Incline PU 3x15 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/03/11 at 6:00am
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Thursday Braemar 4 throws at 31' rest at 30 HWFD best of 39' rest at 37-38... best hwfd practice so far WOB mmeh 12 singles CoC #2 w each hand Friday weight 187.4 Squat 3x3x315 Hang Snatch singles 135,145,155,165,175,185,190,195(FAIL) KB swing 3x5 24kg KB push jerk 2x8 24kg http://www.youtube.com/watch?v=Yyyhg84prmg Wasn't sure if I could get 315 for triples, they were grinders but I finished. OK so i couldn't even snatch 175 from the floor last week but I hang snatch 190???? My best last year from the floor was 195 or 200. With a little flexibility work I should be on track for my goal of 100kg by end of year.... BW hang snatch isn't too shabby! I'm gonna do a mini meet on Sunday and then just take it easy next week before KC. I feel like everything is kinda peaking so hopefully I can do well... ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: vonguinness
Date Posted: 6/03/11 at 9:57am
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your vid doesnt work, something about content from EMI. btw....sweet hammers at your last games. |
Posted By: s00ner
Date Posted: 6/03/11 at 10:39am
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meh..youtube copyright crap... updated my link, without pink floyd jammin in the background this time. Thanks...my HH was not working to well and I just happened to pull one out with the LH... I still have a little more room on my hammers if I can sort out my technique some more. never satisfied! ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/13/11 at 2:15am
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KC was a blast, <190 comp was tough. All things considered I did OK but didn't finish like I wanted to ... I had high expectations for myself going in but reality is I just have too many things to work on. Caber I just need to sort out my transition and get in many more reps and geet a bigger practice stick. WOB I just need to get more strength/speed and learn the technique. Sheaf...well it just plain sucks for me... I just need to start from scratch, get a bag and fork and practice 2-3x every week until next year. Those 3 events killed me and ruined an otherwise awesome day of throwing. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 6/13/11 at 2:59am
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Hey, I have your certificate and medals, and still owe you $$$ for that HWFD... I'm going to take a couple of weeks off from throwing much, but after that it is on. I just got a 15# practice bag and an Irvin Fork. I want to setup a clinic day (or evening) this summer. If we could get a place with lights, that would be awesome. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: BrittneyBoswell
Date Posted: 6/13/11 at 3:08am
| Clinic???? |
Posted By: s00ner
Date Posted: 6/13/11 at 3:40am
Sounds good, I'm always up from some practice... Thanks for grabbing my stuff, I would have stuck around if I knew that gave medals for each event. Had a long drive home so I was ready to get goin after my sheaf debacle :( ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 6/13/11 at 3:41am
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I thinking about talking to some of the guys who can put on a clinic (NOT ME). To work with us on some of the events...
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: s00ner
Date Posted: 6/13/11 at 4:43am
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like a certain Mike Smith? that would be well worth whatever he would charge :) i'm sure we could get quite a few athletes to show up. Are you doing any other games between now and Tulsa? I was thinking about Ledaig if it's still on, not sure what else it within 2-3hr driving distance. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/15/11 at 3:38am
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Monday Back Squat 3x5x275 Front Squat 3x3x225 Complex x5 with 135 barbell...PowerClean,PushPress,GoodMorning, 10x ryan vierra core rotation things... not sure what these are called Tuesday 12lb shot, about 8 standing throws and 4 glide best of 45' 28lb line drills and footwork lots of stretching and foam roller Wednesday Bench 3x5x205 Push Press 135x3,185x3,205x2,225x1 KB Complex x5 with 24kg, 3 swings, 3 snatches, 3 push press While doing the KB swings I think I've figured out why my WOB has no pop... I missed 3rd place in KC by 1.5 points... uggh my sheaf literally killed me or rather I choked on it... ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 6/15/11 at 5:05am
I'm out for Ledaig. Daughter's 3rd Birthday. Depending on the weekend, I might do Monserrate... I don't know when it will be yet. Looking for a game with 2 hammers and a 16# sheaf... :-) ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: s00ner
Date Posted: 6/17/11 at 3:35pm
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Thursday HWFD - 6 throws best of 43'2" (PR by over 2ft) also had 2 over 42'... Braemar - 6 throws all 30-31' Braemar is feeling good I just need more horsepower. HWFD wow. I finally was able to hit the low point and was able to get a full pull. Several people have pointed this out to me and I was finally able to do it... Friday Power Snatch 135x3, 155x2, 165x1, 175x1, 185x1 SLDL 5x5x225 from just below knees, working on being explosive Deadlift 275x3, 315x3, 365x3 chin 4x10 pushup 4x15 Hopefully I can work LWFD and hammer tomorrow. My nephew broke my caber so I need to get another one ASAP. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: BKetch
Date Posted: 6/18/11 at 2:04am
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nice hwfd throws Chad. For what it's worth, little advice for you on the braemar. I really don't think horsepower is the issue, at least it wasn't in KC. The bigger thing is technique. At KC, all your throws were very upperbody dominate. You had little coming from your legs and you would blow right through your block, which is why all those throws went way left. You were simply rotating at your torso and leading with your upper body to the direction you were throwing in.If your practice throws were similar to KC, then I would say your were making the same mistake. It all comes from the ground up bro..once you get that down...you will see "feet" being added to your throw... check this link out: http://www.youtube.com/watch?v=qCCzDEbE-cc&playnext=1&am p;list=PL295D672D262E67A9 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 6/18/11 at 11:21am
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Thanks BJ... I know my braemar needs some work, I'm just happy its over 30' for now. I think in KC I was just trying too hard and was just punching it out there. Like most of my events, it's a work in progress! I still think I need more HP, but it would also help to use what I've got more efficiently! Saturday LWFD - best of 64'8" (PR) by over 2', several at 62 & 63 HH - uggh i was experimenting with only 1 blade, bad idea! LH - back to 2 blades, best of 107+, 103, 100' Just like my HWFD, hitting the low point and getting a better pull is really helping my LWFD. I'm still trying to figure out how to get a smooth release on my hammers, I think I will need to cut down my blades. I'm really hesitant to turn as I release because I've had surgery on both knees. I think my blades are at least 6" and I'm thinking that's too long. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/20/11 at 3:44pm
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Monday weight 190.0 Back Squat 3x5x285 Front Squat 3x3x235 KB Complex 3x 3 swing, 3 snatch, 3 push press Hanging Leg Raises 3x6 Chins 1x20 Handstand pushup 3x5 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/23/11 at 2:12am
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Tuesday HWFD 8 throws best of 40' rest 37-39 Braemar bunch of throws several almost at 32' Wednesday Handstand pushup 3x5 Bench 3x5x215 Push Press 3x 135,145,155,165,175 Wide grip chin 4x8 Hanging leg raise 4x6 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/27/11 at 2:41pm
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Thursday Hill Sprints in the morning 10 in 13:30, avg 7sec w/ 45sec rest Throwing in the evening, LWFD best of 62', LH best of 98' Friday no lifting, felt like crap Saturday Pushups, Chins, Handstand pushups Sunday Played flag football for 1.5hrs in the 100deg heat Monday Weight 190.2 SLDL from knees 5x5x275 Deads 3x315,3x365,3x405 Circuit 6 reps each movement 4x through Bridge Hold Hanging Leg Raise Handstand Pushup Pullup ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 6/30/11 at 3:44pm
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Tuesday Only a couple throws with the 42# and i packed it in... one of those days... my CNS has been off.... playing football and adding hill sprints has affected me more than i realized Thursday Weight 189.8 Squat 20rep w/ 225 Push Press 5 doubles with 185 Inverted Row 3x10 Diamond pushup 3x10 Hanging leg raise 3x6 bunch of coc this week, Wed I closed the 2.5 got about 4-5 singles with the right....i can almost close with the left. Since Tuesday I've felt like crap, barely had time to sneak in a session today, thus the 20rep squat, better than nothing... I'm outta commission til next Tuesday... Hope everyone has a safe holiday! ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/06/11 at 4:27am
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Tuesday Braemar w/ 16# shot a bunch at 37' Weds morning Weight 191.0 C&J up to 255, missed the jerk Snatch up to 195 Back Squat up to 345x1 Hanging leg raise 3x8 Handstand Pushup 3x8 For some reason I'm not really interested in throwing right now... I want to focus on getting my main lifts closer to my goals for the year. Also working the CoC so I can close the #3 by year end and hopefully certify on it next spring. I'm able to get about 5 singles on the 2.5 with my right and so close to closing with my left. Next game maybe Ledaig in a few weeks and then Tulsa in September. Possibly Celtober..... ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/11/11 at 1:59am
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Saturday Met up w/ Matt Thompson to throw. Mainly just did Braemar, LWFD and LH. Oh and sheaf too... blah! Monday Weight 191.8 Power Clean up to 225 Power Snatch up to 175 Front Squat up to 275 for 3 singles Hanging leg raises 3x8 Handstand Pushup 3x8 Changing my training to focus on my lifting. Mostly oly lifts and squats 4-5x per week. Sprinkle in some pressing and chinup/pullups. Probably cut back to throwing only 1-2x per week or as time/energy allows. I'm very interested in how John Broz trains his lifters. Last year I experimented with his style and made great progress, so I think I'll slowly move back into that type of training frequency. At some point I'd like to compete in an oly meet.... Anyone know of any oly lift meets in the mid/southwest region? I consider my throwing season over now and won't be serious about a game until KC next year... time to get strong ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/14/11 at 2:14am
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Tuesday
C&J up to 255 Snatch up to 200 (PR) by 5# Back Squat up to 335 Wednesday Met up with Matt to throw and Andy Vincent was in town. Braemar meh Open Stone hello... it was a 15# stone but I was hitting 40-41 WOB... haven't used a 56 since last year, a couple might have cleared 12' Light Hammer.... no boots and most all were at or over 100', getting a really good release is helping big time, just can't seem to get that with boots... thinking about ditching the boots permanent Thursday Weight 189.0 C&J bunch of singles at 225, working on speed under bar Snatch bunch at 175, also speed under bar Front Squat up to 300 (PR) by 15# Hanging leg raises 2x10 Not sure how many WOB pulls I did last night but my back was telling me all about it this morning, seems like I never could get warmed up. Started on the front squats and 275 felt smooth and strong so kept going up. Hope to hit 315 in a few weeks. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/15/11 at 3:39am
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Friday Power Clean and Push Press bunch at 205 and 1x225 Power Snatch up to 185 Back Squat up to 335 and bunch of backoff sets with 315 and 275 Wide grip pullup 3x8 Handstand Pushup 3x8 Overslept 30min and almost didn't get up and then decided I would just do some technique/stretching with only the bar. But once I get warmed up I always feel better and start adding weight. Here I am not wanting to focus on throwing and now everyone is suddenly practicing... May go throw at the park tomorrow morning with the group and rest on Sunday. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/18/11 at 3:12am
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Sunday HWFD best of 39' LH winds a bunch Monday Weight 190.0 C&J up to 245 Snatch up to 195 Front Squat up to 275 Hanging Leg Raises 3x10 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/19/11 at 3:07am
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Tuesday Power Clean and Push Jerk 8x1x205 Power Snatch 6x1x165 Back Squat up to 350 Alot of foam rolling and stretching/mobility work ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/21/11 at 3:12am
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Weds Rack Jerks up to 275 Handstand Pushup 4x8 Chinups 4x12 V ups 4x10 Bunch of CoC, closed the 2.5 with my left hand several times, was crushing it with my right hand... the #2 feels to me like a #1 now Thurs Weight 188.4 Clean/Jerk up to 260 Snatch up to 205 (PR) Front Squat 3x2x275 Hanging Leg Raise 3x10 I've been stretching & foam rolling twice a day and I can already tell a huge difference in my ability to get under the bar. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/22/11 at 3:34am
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Fri Power Clean and Push Jerk 8x1x205 Power Snatch 6x1x170 Back Squat 3x2x315 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/23/11 at 6:38am
1000 views... thanks to all my loyal followers Sat LWFD 6 throws best of 62' LH 7 throws best of 100' Handstand Pushups 4x10 Pullup 4x10 L sit 4x20sec http://www.youtube.com/watch?v=y-_hqzTV360 - http://www.youtube.com/watch?v=y-_hqzTV360 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/25/11 at 4:57am
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Mon Weight 189.0 C&J worst session I've ever had, could not get under anything Snatch up to 195, almost got 205 but again not flexible enough Front Squat up to 295, attempted 305 but not quite there today Hanging Leg Raise 4x10 Pushup 4x25 Woke up feeling like a million dollars and couldn't lift for shit... other days I've felt like shit and hit PRs... go figure ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: vonguinness
Date Posted: 7/25/11 at 5:52am
yup. this has happened to me lots....I use it as motivation. "oh I feel like ass.....maybe I'll just head to the gym and hit a PR or something" ------------- jammin on the one. |
Posted By: s00ner
Date Posted: 7/26/11 at 3:10am
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Tues Power Clean and Push Press 4x1x205, 4x1x215, 2x1x225 Power Snatch 7x1x175 Back Squat up to 340 and bunch of back off sets ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 7/27/11 at 7:34am
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Hey, let me know sometime when you want to check out the Power Factor. I'm hitting a Max Power phase for a couple of weeks. I will be doing 3 lifts today. Deads, Push Press & Hang Cleans. Basically I will start with a warmup weight. Then I am going to hit singles or doubles at progressively higher weights until my power output drops. At that time I will drop back 10-15% and hit 8 singles attempting to maintain my power output. Similar thing on Sunday with Front Squats, Incline and Snatch. I'm going to do 2 weeks of this, then switch to Velocity based training through the end of the season. Basically train to increase the weight at which I can maintain a specific velocity for each lift. 3.3 ft/s for Deads, Squats & Incline. Not sure about Snatch, Clean and Push Press...
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: s00ner
Date Posted: 7/27/11 at 8:04am
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I just found a new PF on ebay for 115 so I snapped it up... I very interested in the PF training and will prob slowly add it into my training on the days I'm doing the power lifts with lighter weight. Sunday might be my best bet for training with you, what time do you lift? I'm possibly going to Ledaig this weekend but might be free on Sunday. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 7/27/11 at 8:07am
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This weekend is going to be a mess, and I will just have to get it in when I can. Not sure if it will be early AM, early afternoon or late at night...
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: s00ner
Date Posted: 7/27/11 at 8:17am
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no rush... i'd like to at least play around with it and see how it works... I mainly just want to understand the idea behind using it and what you are looking for... i keep hearing the 1m/s... is the idea to go as heavy as possible and still maintain 1m/s. or do you keep going until peak wattage and then try to repeat? ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: mthompson33
Date Posted: 7/27/11 at 9:15am
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Yes and Yes. Those are two different training modes. 1m/s (3.3 ft/s) is the magic number for speed lifts (not oly lifts, they will be quite a bit faster, I think up to 2m/s). The speed phase, which is highly recommended for in-season training is go as heavy as possible while maintaining the 1m/s. What I'm going to do about 2 weeks of is go to where my wattage peaks and then try to maintain for a certain number of reps. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: BKetch
Date Posted: 7/27/11 at 11:44am
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"1m/s (3.3 ft/s) is the magic number for speed lifts (not oly lifts, they will be quite a bit faster, I think up to 2m/s)." A friend of mine, who is a strength coach, gave me these numbers to work from regarding optimal bar speed. Thought I would share b/c it has been very useful for me.
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 7/28/11 at 2:46am
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Very helpful, definitely give me an idea of where I need to be. So are these ideally with a weight thats 60-70% of your max?
------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 7/28/11 at 2:52am
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Wed 42# HWFD best of 42 and 41 15.5# Open stone 1 out to 39 & 40' Thur Weight 187.2 C&J up to 260, several close with 265 but ran out of juice Snatch up to 195, tried 205 4x but couldn't quite get there Front Squat up to 305(PR) then 2x2x275 Really focused on pulling/jumping under the bar with my cleans and it helped big time... still need lots of flexibility work. I'd like to clean 275 in the next 6-8 weeks. Should be hitting a 315 front squat very soon. Can't wait to get my PF and get more feedback about my lifts. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: BKetch
Date Posted: 7/28/11 at 11:25am
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Glad to help. I think it may very from lifter to lifter and from lift to lift.
Though from everything I have ever read, it's seems like the range can be anywhere from 50-80 percent of someone's 1 RM. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: s00ner
Date Posted: 7/29/11 at 2:37am
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Fri Power Clean and Power Jerk 6x1x205 Power Snatch 6x1x155 Back Squat up to 315x1 Pullup, Handstand Pu, Leg Raise 2x8 Lighter day in case I end up throwing tomorrow at Ledaig I will have a little something in the tank. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: s00ner
Date Posted: 8/01/11 at 3:31am
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Mon Weight 188.4 C&J up to 3-4 at 250 Snatch up to 3 at 185 Front squat up to 275 Felt good this morning, had good speed under the bar but I was in a huge time crunch and barely managed to squeeze this in. Running into the house to do things in between reps not ideal but better than just blowing off my training. ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: vonguinness
Date Posted: 8/01/11 at 5:14am
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as an old school high jumper, i really appreciate your avatar.
------------- jammin on the one. |
Posted By: s00ner
Date Posted: 8/02/11 at 3:03am
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PF came in the mail yesterday so I put it to work this morning. Very cool and it definitely had an unexpected pyscho affect, it made me consciously pull harder/higher than normal. Hardest thing was trying to catch the WATT readout at the top, missed it quite a few times. It's kinda distracting so I def wont' use it every time I train maybe just 1 or 2x per week. It was hard enough watching for the WATTs after my clean but the push press was even tougher so I didn't track the PP readouts. Tues Weight 187.6 Power Clean and Push Press 1x4x185 best 1190W/4.74ft/s 1x4x205 best 1217W/4.37ft/s 1x4x225 best 1262W/4.13ft/s 1x1x245 best 1292W/3.88ft/s Power Snatch 1x3x155 968W/4.60ft/s 1x3x165 1034W/4.62ft/s 1x3x175 1039W/4.37ft/s 1x3x185 1068W/4.25ft/s Back Squat up to 350x1 ------------- Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes |
Posted By: vonguinness
Date Posted: 8/02/11 at 5:44am
just that alone makes it worth it. ------------- jammin on the one. |
Posted By: C. Smith
Date Posted: 8/02/11 at 6:16am
Just glance over when you're locked out at the top, that's what I do. Also, setting up close to you is obv more helpful. I press out of the rack and stick it at eye level on the rack. A slight eye shift at lockout and I've never missed the number. ------------- |