TRAINING LOG: W. Barron
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14171
Printed Date: 3/26/26 at 3:58pm
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Topic: TRAINING LOG: W. Barron
Posted By: will barron
Subject: TRAINING LOG: W. Barron
Date Posted: 5/26/11 at 7:50am
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fyi - I am a weak, slightly fat, Pro Heavy. Enough of that rubbish. today is May 26th, 2011 2 min. warmup on rowing machine. bench - 3 warmup sets, 185 x 5, 195 x 5, 225 x 6, 115 x 3 x 10 ez curl bar with 25's 3 x 10, push press 135 3 x 10 (fast) dmb bell tri extensions, cable tri extensions 3 x 10 20 min on recumbent bike. 40 min of lawn mowing note: the "slightly fat" comment from above is banned from further
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Replies:
Posted By: will barron
Date Posted: 5/26/11 at 7:55am
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2011 winter lifting pr's h. snatch - 225 h. clean - 315 f. squat - 365 dead - 525 mil. press - 215 push press - 275 body weight - 275 |
Posted By: will barron
Date Posted: 5/26/11 at 8:00am
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Fair Hill results for moi: hvy hammer: 101' open stone: 47' - all line drives 56 dis - 38' - falling away from release - technique is shiite 28 dis - 76' same. caber - huge stick - 75 deg. not bad... sheaf - 27' - high enough for 30' - kept looking up at throw. How long have I been doing this? wob - 14' - high enough for 15' - no explosion past the knees. |
Posted By: KiltBill
Date Posted: 5/26/11 at 8:01am
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Welcome! ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: C. Smith
Date Posted: 5/26/11 at 8:03am
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First and foremost, my pic of you and the breakfast sandwich was AWESOME. Second, glad to see you doing this. Stick with it! Third, you coming to Ohio? ------------- |
Posted By: will barron
Date Posted: 5/26/11 at 8:15am
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no Ohio this year for me...gonna be kayaking with my kids up in Maine |
Posted By: C. Smith
Date Posted: 5/26/11 at 8:24am
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Legit excuse. Have fun! Hope to see you somewhere... ------------- |
Posted By: david barron
Date Posted: 5/26/11 at 9:35am
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I give it two weeks. Howsabout this for motivation - you beat me this year I'll buy you a CASE of beer (your choice). If you don't beat me, you buy me a case! ------------- Average joe |
Posted By: will barron
Date Posted: 5/26/11 at 10:42am
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couldn't agree more... |
C. Smith wrote:Posted By: Sean Betz
Date Posted: 5/26/11 at 10:48am
| Keep up with this, Will. Your best throwing days can still be ahead of you. |
Posted By: will barron
Date Posted: 6/02/11 at 12:04am
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6:30 am throwing - empty stomach, cup of coffee.
30 lb chain hammer throwing - some winds then 7-8 full throws - Dave and I agree that these make a big difference in our hammer conditioning. Did these alot last year to get ready for Maxville and the Hammer Champs at Loon Mtn, I improved from 122 and 101 early in the season to 130 and 108 by the end of the season. 10 lb & 16 lb open stone really trying to work on improving height of trajectory. REVERSE C! experimenting with leaning forward into the spin like Ryan and throwing the block arm more vertically ala Ken Lowther once I hit the power position. 52 lb weight for distance trying to stay on balls of feet during the release. Video of Fair Hill showed me staying on my heels and falling away from throw. maybe not the most productive physical training but I enjoy the technique work... hill sprints x 3 roughly 20 - 25 seconds to get to top of hill - then walk down. These are painful. but only for like 20 minutes until my heart rate chills out. 'course I only did it 3 times - but I didn't feel like hurting myself this morning. Where is my appetite for pain!!?? I've been reading about Tabata training. I figure if I start trying to get through a true Tabata wkout without building up to it it'll be ugly... Thinking I should probably lift in the early am and throw at night under the high school field lights. My nervous system felt like it was still asleep. |
Posted By: Pingleton
Date Posted: 6/02/11 at 3:17am
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Will, Why are you doing/considering anything resembling the Tabata Protocol at this time of year? That type of work is excellent for conditioning and fat loss, but it's a bit late for that now. Short, hard sprints are great for throwers, but why would you want to severely limit the recovery and consequently limit the speed of the subsequent sprints? For that matter, at this time of year, why are you doing 25 second sprints? 10-40 yards would be much more appropriate, or longer "accelerations" in which only the last third or so of the distance is close to maximum. If you are trying to improve your speed you need to run fast, which requires that you recovery fully between each sprint. Just food for thought. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: C. Smith
Date Posted: 6/02/11 at 3:35am
He is doing 40 yard sprints, it just takes him 25 seconds to complete it. * http://instantrimshot.com/classic/?sound=rimshot - rimshot * ------------- |
Posted By: will barron
Date Posted: 6/02/11 at 12:42pm
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I am thinking Tabata because I am kind of a lard ass. 25 secs because thats
how long the hill is. not because I am purposeful about it. Just trying to challenge myself... |
Posted By: will barron
Date Posted: 6/02/11 at 12:44pm
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same afternoon...
30 minutes of more stone putting. I just like it. had the stuff in the car. focusing on keeping left side closed for as long as possible. also, trying to watch the throw vs. turning head to left as I release. |
Posted By: will barron
Date Posted: 6/04/11 at 3:51pm
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more putting the stone this afternoon. switching back to putting the stone
against the side of my neck vs tucked under the chin. and, just like that, the stone starts dropping into left field instead of right field = longer push on the stone = further throws. average of 48' with 16.7lb stone. about 10 full hammer throws with 30 lb weight on long chain. abs will be sore tomorrow. front squats, push press and hang snatches in the morning. |
Posted By: Todd Bell
Date Posted: 6/05/11 at 12:25pm
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How long is the chain? ------------- crouch,touch,pause,engage |
Posted By: will barron
Date Posted: 6/07/11 at 3:33am
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the overall length of everything is about the same as a real hammer. maybe a little shorter... Monday 6/6/11 52 for distance x 10-15 throws. experimented with letting the weight pass the right hip before starting the spin. While this deloads the hips and makes everything faster - not sure I like - not sure Im fast enough to get back ahead of the implement. average of 43 - 44' 16 hammer - some warm up winds then 100% throws x 12. focusing on really catching the ball as soon as it appears behind the right shoulder and pulling it down and around. Not just pulling it down but also out away from the hips as far as possible. Bruce Aitken is the master at this. Also trying to apply force to the full rotation of the last wind and really lean back into it. Georgetown Highland Games this weekend. This is where I set my hammer prs back in 2006 - 133' and 112'. But I don't know if the beautiful lead hammer heads on whippy rattan will ever show themselves again...
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Posted By: Todd Bell
Date Posted: 6/07/11 at 3:35am
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thanks Will..... up to 30lbs ------------- crouch,touch,pause,engage |
i do the same thing with a heavy rope and med-ball/kettlebellPosted By: will barron
Date Posted: 6/18/11 at 6:57am
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Georgetown Results for me: 18 lb stone - 45' best I have ever thrown with this stone - getting it out from under my chin to behind my ear really allowed me get a long push. Glad I have gone back to this. hammers - 123' and 101'. Everything was on except my intensity and high release. I want 108' and 130' again this year. weights: were awful - I think my thumb is so bruised from hook gripping with too much tack that I just can't hold on to it. going to try the reverse hook with loads of tacky. caber - LONG stick but turned it. so wob. same issue with grip. hurt too much to pull hard enough. made the mistake of farmers walking a little too far including a backwards step or two for entertainment and my back seized up for an entire week. Now its loose and can hit the training again. Time to throw some BIG hammers at Round Hill. 30 lb hammer winds and overhead throws coming up. |
remembered to hold the long ones a little lower on the last toss. amazing how much cupping the side of the caber vs. just the bottom makes. Posted By: will barron
Date Posted: 6/22/11 at 9:55am
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5/21 & 5/23 30 lb hammer throws - focusing on catching the low point and high release. These are just awesome. took the chain off and threw it for height. Throw, pick it up, throw, pick it up, throw,etc...until I was tired. took a day off and repeated. no weight room up here in the Maine woods. glad I brought this thing up here. not sure why logging these kind of workouts is beneficial for me except that if I don't get some sort of training session in, I cant update the thing and I feel stupid. This log is keeping me from slacking off...
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Posted By: will barron
Date Posted: 6/24/11 at 1:58am
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5/24 30 lb weight for distance x 10 added chain, 30lb hammer winds, throws x 8 30lb toss for height x 15 30lb braemar tosses x 8 30lb overhead throws x 8 back is sore today... |
Posted By: will barron
Date Posted: 6/26/11 at 3:38pm
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5/26
52 lb weight throws x 10 with reverse hook grip with lotsa tacky. This grip will work as a good replacement for hooking. average 43' |
Posted By: Mr. Natural
Date Posted: 6/27/11 at 1:37am
| So what the heck is a reverse hook grip anyway? Why does it help? |
Posted By: C. Smith
Date Posted: 6/27/11 at 1:49am
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http://nasgaweb.com/forums/forum/forum_posts.asp?TID=14220&KW=reverse+hook+grip - http://nasgaweb.com/forums/forum/forum_posts.asp?TID=14220 ------------- |
Posted By: will barron
Date Posted: 6/27/11 at 1:57am
| it helps because I cannot hold on with the hook grip anymore. it feels like my freaking thumb is broken... |
Posted By: Mr. Natural
Date Posted: 6/27/11 at 2:10am
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I have heard stories of this "goog-all". Yet it only reveals how to use an alternating hook grip for deadlifting. I personally only use one hand to throw the weights, so I really don't understand how that's useful. Can someone less snarky than Craig-or of the Snark people clue me in? |
Posted By: C. Smith
Date Posted: 6/27/11 at 2:16am
You could try washing the sand out of your vagina and see if that helps.
It's in the very first entry on the link I posted. Here: http://www.dieselcrew.com/articles-pdf/QuickGrip-ReverseHookGrip.pdf - http://www.dieselcrew.com/articles-pdf/QuickGrip-ReverseHook Grip.pdf ------------- |
Posted By: Mr. Natural
Date Posted: 6/27/11 at 2:23am
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Ah, thankee. So it's a hook grip but without the hook? |
Posted By: will barron
Date Posted: 6/29/11 at 2:16pm
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"You could try washing the sand out of your vagina and see if that helps."
this didn't really help. thumb still hurt. open stone x a handful 52# wfd x a bunch 30# wfd x a bunch 52# for height x a handful light hammer x a bunch about 80 minutes of high intensity throwing followed by a big chocolate milk... 
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Posted By: will barron
Date Posted: 6/29/11 at 4:21pm
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http://www.youtube.com/watch?v=-3ckniWvIhI
I needed to move this fast...I haven't been |
Posted By: will barron
Date Posted: 6/29/11 at 4:22pm
| dammit, how do you paste links! That magic avatar isn't working... |
Posted By: Mr. Natural
Date Posted: 6/30/11 at 1:48am
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Do you see the picture of a globe with a chain looking thingy, fourth from the right in the row of icons? http://www.youtube.com/watch?v=-3ckniWvIhI - That. |
Posted By: Mr. Natural
Date Posted: 6/30/11 at 1:50am
| And yes, you need to get that speed back, that's what made you a great thrower. I think trying to get bigger and stronger actually ended up hurting you. |
Posted By: will barron
Date Posted: 7/12/11 at 2:46pm
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7/10/11 First day of training since Round Hill...just been too busy to go
out. Round Hill went well; 4th place in the braemar, 48'+ on a line drive stone putt, 39' and 79' with the weights, hammers were 104' (2nd) and 127' 10" (2nd). Wob feels as good as its ever felt - 15' was easy and 16' was almost over. Eliminating the first two swings as I used to do makes me feel alot more explosive and able to apply more force. Just drop the weight into the hole and explode all the way up. Really feel it in my core. Anyway, did about 15 throws with the 30 lb chain hammer followed by some 30 lb WOB. Did about 15 throws and then, that evening, went out and did about 15 more. The weight is light, but just heavy enough that I feel like I am pulling against something - this is helping me focus on pulling faster and longer. |
Posted By: will barron
Date Posted: 7/14/11 at 12:11pm
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7/13/11
30 lb hammer throws alternating direction of spin. about 15 hard throws - felt great. 52 lb standing wob x 15 |
Posted By: Silverback
Date Posted: 7/14/11 at 2:59pm
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You know, once again I write to you and you do the haughty pro thing and just ignore me. Not sure what that means with you coming out and announcing you wind the hammer both ways? Liberal
------------- Mule Sportkilt AST Sport Supplements |
Posted By: will barron
Date Posted: 1/10/12 at 5:46am
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1/10/12
#1
5 min warmup on eliptical
5/3/1 -ish mindset to starting lifting again:
flat bench
135 x 5
155 x 5
185 x 8
low weight used to ease back in - I hate DOMS
incline bench - 115 x 10 x3
ez curls w/ 25 lb plates 3 x 10
seated rows 3 x 10
20 min SS cardio on recumbent bike 132 target HR
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Posted By: C. Smith
Date Posted: 1/10/12 at 6:03am
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Wow. I expect this log to last two weeks....tops. ------------- |
Posted By: will barron
Date Posted: 1/10/12 at 8:05am
| how original of you... |
Posted By: C. Smith
Date Posted: 1/10/12 at 8:15am
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------------- |
Posted By: Silverback
Date Posted: 1/10/12 at 2:58pm
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Will, I saw the advertisement for the Tony Little Bison meat, free range stuff, and I was wondering how you prep yours? ------------- Mule Sportkilt AST Sport Supplements |
Posted By: will barron
Date Posted: 1/11/12 at 12:04am
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wow, two very unique posts. I just happened to watch that Tony Little Bison meat info-mercial yesterday while I was pedaling the bike. Pretty awesome looking stuff. Also very entertaining when Tony wraps that piece of raw bacon around the pretty hosts wrist and says, "what a beautiful meat bracelet!!" |
Posted By: Silverback
Date Posted: 1/11/12 at 1:11am
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I knew you would be down with that natural meat brother, you know I trained at the same gym as Tony when I was in my first year of college and he was the guest poser at my first show. Your stronger than him, and would dwarf him and are 20 times the athlete. But he has us pretty good on the coin side I think.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: will barron
Date Posted: 1/11/12 at 7:47am
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I always figured that Tony Little was weak. It matters not; with hair like that he can control peoples MINDS maaaan...
# 2
5 min warmup on eliptical
10 minutes hard pedaling on recumbant bike
complexs - SDL x 8, military press x 8, f. squat x 8, bent over row for 8, ab roll out x 8.
rest for about 90 seconds
3 sets
then to test the knee, front squat 185 x 6
seems fine
tomorrow - squats and cleans
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Posted By: C. Smith
Date Posted: 1/11/12 at 8:05am
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What's wrong with your knee? ------------- |
Posted By: will barron
Date Posted: 1/12/12 at 5:12am
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knee was giving me problems the last 2 years. Whenever I would squat with any volume it would flare up. Especially painful when walking down stairs.
I am pretty sure that its my WFD technique that has caused it...the way I start my first spin, I sorta grind my foot counter clockwise before the spin.
Front squat workout:
285 x 10
315 x 10
335 x 10
395 x 10
405 x 10
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Posted By: 70theelder
Date Posted: 1/12/12 at 6:02am
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405x 10. My gosh, I can't count that high. Nice. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: C. Smith
Date Posted: 1/12/12 at 6:09am
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405x10! First of all, why are you doing 10s on the Front Squat? Second of all, when the hell did you get so strong? ------------- |
Posted By: Pingleton
Date Posted: 1/12/12 at 6:39am
This is further to Craig's comment. 405x10 roughly equates to a 540 max single. And you just started lifting again? How's that? Was this a joke? ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: will barron
Date Posted: 1/12/12 at 8:04am
| typo. my bad |
Posted By: will barron
Date Posted: 1/12/12 at 8:05am
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actual front squat workout:
185 x 3 x 8
high pulls with 185 x 3 x 8
I won't probably be able to squat 405 x 10 until May I would guess
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Posted By: C. Smith
Date Posted: 1/12/12 at 8:08am
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Posted By: will barron
Date Posted: 1/19/12 at 4:37am
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#4
5 min hard speed walk on tread mill with full incline...up to 4.1 speed
push press
135 x 8
155 x 8
185 x 8
front squat
135 x 8
155 x 6
185 x 3 x 8
405 x 10...
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Posted By: Silverback
Date Posted: 1/19/12 at 1:57pm
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Is this a one day on one week off routine to combat over training? How is this working for you?
------------- Mule Sportkilt AST Sport Supplements |
Posted By: will barron
Date Posted: 1/19/12 at 3:58pm
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this joke would be funny if I hadn't actually logged four workouts since 1/10/12... todays workout... one mile hard pedaling on bike power clean 135 x 8 155 x 8 close grip snatch 155 x 5 power clean 225 x 3 technique is rusty just getting bearings...
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Posted By: will barron
Date Posted: 1/26/12 at 2:08pm
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#6
elliptical at level 16 - sprint for 5 minutes. Heart rate went up quick.
overhead squat with 10 lb dumbells x 2 x 8
leg and hip swings
front squat 135 x 8
185 x 8
195 x 8
205 x 8
plank x all three sides x 2 x 30 sec.
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Posted By: will barron
Date Posted: 2/01/12 at 12:22pm
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6 min warmup on bike - level 15 leg swings all directions overhead squats x 2 x 10 with 30 lb dumbells fronts squat 135 x 8 185 x 8 205 x8 225 x 8 hello knee pain.
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Posted By: Mr. Natural
Date Posted: 2/20/13 at 9:40am
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Happy anniversary slacker! 
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Posted By: C. Smith
Date Posted: 2/20/13 at 11:39am
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I, for one, would like to know how much stronger you are now after a full year of solid training.
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Posted By: Hapy
Date Posted: 2/20/13 at 7:18pm
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Will is "country" strong. ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: dWood
Date Posted: 2/20/13 at 7:47pm
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Willhas to get back on that dried yeti dung he used when he set the Amatuer heavy wfd back in the day! I just checked the IOC and WADA lists and there still not on the lists..go for it! ------------- JUST BRING IT / SPEED KILLS..BUT STRENGTH PUNISHES |