Training Log: Stan Dickey
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Topic: Training Log: Stan Dickey
Posted By: Stanley
Subject: Training Log: Stan Dickey
Date Posted: 4/17/12 at 3:52pm
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I have been involved in powerlifting for about 6 years now. I lift unequiped. No suits, recently no belt, more recently with knee wraps. My max lifts have been 585 dead, 425 bench, 505 squat in the gym. My maxes in competition have been 565 dead, 413 bench, and 315 squat (never applied myself to squat-more of a push pull type). In 2007 I attended a small local highland games in Camp Verde, and I decided that I wanted to try it. In 2008, thanks to a failed business (real estate industry-land surveyor), I landed a wonderful 9 to 5 (5am to 3pm really), and I had to let strength training take a backseat for a year (best move of my life). After a year at the new job, I had some extra time, so I signed up for the 2010 Phoenix Games C class. The game was rained out. I decided to wait another year. Towards the fall of 2010 I went to the local lumber mill and bought 2 19 foot pine logs, and I began practicing picking the caber in my yard. In the winter of 2010 I got a notification from Ryan Seckman that Andrew Hobson was holding a clinic. I signed up. The clinic was very helpful, and after two weekends of throwing the weights, stones, and especially the hammers and cabers, I was hooked. I signed up for the 2011 Phoenix Games, and competed in the C class. My first best throws were Braemar: 25'2", OS: 27'5", HWFD: 18' 4", LWFD: 40'6", HH:60'10", LH: 78'2", WOB:11', Caber 12:00. If I hadn't been hooked before, I definitely was after this games. I won't go through all of my scores, but I competed in Prescott, AZ and Vista, CA both in C class, but in May I turned 40 allowing me to compete in the Masters Class in Flagstaff. I enjoyed Flagstaff more than the previous games. The masters are fun! I am always impressed and inspired by the commitment made by the older guys to push through the pain and continue this type of training. This applies to powerlifting too. I tore my adductor in Flagstaff, and I have this board to thank for the majority of help I got in dealing with that issue. I continued to train adding plyometrics, sprinting, tennis, cleans, snatches and jump squats to my routine. In August I began throwing 3-4 days per week single events per day. I continued this until late October taking two weeks off before the Tucson Games. I saw some significant improvements in Tucson Masters 40-45, and I thoroughly enjoyed this competition. I competed in Masters again, and I have Abbot and Kubota to thank for some helpful pointers/examples of proper technique. I decided to start a split morning/evening routine 3 days a week in late November and all of December. By Christmas I was seriously overreaching, and verging on overtraining. I couldn't sleep, and my coworkers thought I was juicing because of my rage. I took two weeks off during Christmas, and quickly found myself back in a state of overreaching in late January. Severe bicep tendinitis, insomnia etc. Finally,in late February I figured out that my diet was my problem. I wasn't consuming enough carbohydrates (low carb diet). Unfortunately, I find I now have to count calories in order to keep my weight down. I went from 255 in Tucson to 280 at the Phoenix Games this year. I saw more improvement at the Phoenix Games B class: Braemar: 30'2", OS: 35'6", HWFD:26'1", LWFD:55', HH: 72'6", LH: 90'9", WOB: 11' (need more practice)' Caber 12:00(3x). I finally got a first placing. Andy Wooster and Lance Creed were great to compete with. My brother competed with me at this games, and we had a great time. Six days later I competed in Hawaii where I took third place in the men's open. This was the most picturesque competition I have been to, and the weather couldn't have been more perfect. Here is a video: http://youtu.be/aTfYVXK9Z2I" rel="nofollow - Hawaii Highland Games I am currently training for the NASA Western States Nationals Powerlifting meet, and the Prescott HG. I'll be lifting in the masters 275 division, unequipped powerlifting. Openers bench: 395#, squat: 505#, dead: 565#. I will compete in the Masters in Prescott this year. I am sorry for the long treatise, but until recently I had no way of consistently logging onto the computer except at work. And I won't do that. I will be consistent with my log in the future. Here is a video of my OS and LWFD training from last weekend. They suck! I need a lot more practice in both of these events. http://youtu.be/PXJMmf6-QGE" rel="nofollow - Practice 4-14-12 |
Replies:
Posted By: C. Smith
Date Posted: 4/18/12 at 1:31am
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Posted By: Lance Creed
Date Posted: 4/18/12 at 2:20am
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Great seeing you on here! Lot's of fun in Phoenix this year and I must say that you were killing it that day! Really impressive throws across all the events. Hope to see you in Prescott in a few weeks, it looks like we will have a decent class there. I will be watching this log to make sure I don't get too far behind! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 4/18/12 at 2:49pm
| Thanks Lance! Just try to stay healthy and consistent. That's what I'm doing. |
Posted By: Stanley
Date Posted: 4/18/12 at 3:11pm
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4/18/12 Benchpress 135x5 225x5 315x3 355x2 375x1 395x1 (easy) Shoulders rolled a bit. Will open with 365 at the meet. Deadlift 135x5 225x5 315x3 405x2 455x2 495x1 565x1 605x1(easy) Will open with 545 at the meet. Cut my calories since Monday to 2350. Trying to drop 5 lbs before meet. I plan to drop another 15 before Vista Games. Currently 275#. I will increase carbs and calories Friday/Saturday for throwing practice to 4500 calories per day. Overall feeling awesome and 605# was a raw (no belt no wraps) PR for me of 20#. |
Posted By: Stanley
Date Posted: 4/21/12 at 1:28pm
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4/21/12 LWFD 4 Standing Throws - Best 32' 3 Single Turns - Best 52' 10 Full Turns -Best 57' Having trouble consistently hitting the positions. Still 6 of 10 throws over 50' and 3 of those over 55'. OS 16# 5 Standing Throws - Best 35' 10 Step Backs - Best of 35+ Having trouble with consistency here too. I need to practice these more frequently. Light Hammer 2 Singles - Best 77' 2 Doubles - Best 85' 3 Triples - Best 86' Hammer broke. No more handles. No more practice until after NASA meet in two weeks. Calories High today - not tracking. Video from today's practice: http://youtu.be/3Dqv4bPj9TU" rel="nofollow - Practice 4/21/12 |
Posted By: Stanley
Date Posted: 4/22/12 at 10:31am
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Practice 4/22/12 Correction 1 more practice before NASA meet. WOB 1x 11' 1x12' Probably could have gone higher. Conserving energy. 45# WFD 3 Standing-Best 21' 3 Singles - Best 33' 1 Full - Best 34+ Last throw-full felt smooth. Could have put more speed on it. HH 3 Full - Best 72' 6" I need more speed. Caber - 1Pick and Pull Next Throws Practice 5/7/12 Video from today: http://youtu.be/XsnWP362GqU" rel="nofollow - Practice 4/22/12 |
Posted By: Stanley
Date Posted: 4/25/12 at 12:37pm
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4/23/12 Weights Jobes 3 sets x 10 reps 6 lbs Bench press 135x5 225x3 315x2 365x1 385x1 3 second pause at bottom and top This will be my starting weight 5/5/12. 4/25/12 Weights Back Squat 135x5 225x3 315x3 405x2 455x2 Good Depth on all. This will be my starting weight 5/5/12. Tennis Saturday and Sunday 1 hr max. (Make the Wifey Happy) Javoreks db#1 only next week. No more than 40# db. |
Posted By: Stanley
Date Posted: 5/03/12 at 12:59am
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4-30-12 & 5-2-12
Against what I said I was going to do, I decided to get in some stone throwing practice Monday and Wednesday.
I threw Monday 4/30/12 no problem, and I had about 12 MSA throws with the 16# all of them hitting around 37' which is pretty consistent for me. Wednesday 5/2/12 I took about 8 warmup standing throws and 3 MSA throws MSA's hitting around 37' again. Then I decided to take a few more standing throws. My first standing after hitting the MSA's was 39'. Then I hit two more at 40' trying to get taller and snapping off the start more. I had a friend come and try his hand at the stone, and on my last throw I drew back to snap, and we both heard an audible POP. I had a pain at the right back side of my right knee. Then the pain transferred to the belly of my hamstring. I have torn muscles before, and this seems minor. I have a PL competition on Saturday. This morning I had a very small bruise on the back of my knee. My leg is a little stiff with no visible limp. I would like to know what others think about me competing in the PL competition so soon. Is there an extreme risk of further tearing the muscle, or should I just let pain be my guide. I did some light RDL's after the tear last night, and they weren't too painful. But I could definetly tell there was an injury. I immeadiately iced the injury off and on for an hour last night. I plan to continue icing periodically today and tomorrow, and do some light RDL's, stretching and maybe some slow throwing this afternoon and tomorrow just to go through the range of motion. I am also planning to compete in Prescott next weekend, and honestly I would much rather compete in the HG than at the PL meet.
Thanks in advance. ------------- |
Posted By: jsully
Date Posted: 5/03/12 at 3:02am
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hey Stan, I don't think I got the pleasure to meet you at the Phx games but I did see you throw a few tosses.
I'm not sure if you're local to phoenix, but if you are, I'm hosting a training practice this saturday 5/5 at the park behind Golds Gym over on baseline/gilbert. Just go to googlemaps and type in "mesa tierra number 3 div mini park" and you'll see exactly where it is. I'll be there at 7 but everyone else should be showing up at 8 and we'll be there till about 11am. Come on by if you want a group to train with for the day. Take care!
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Posted By: Stanley
Date Posted: 5/03/12 at 3:07am
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Jake, Thanks for the invite. I am lifting in the NASA meet on Saturday, but I would really like to attend one of your practices when I am in Phoenix for the weekend. It looks like the next time will be around June 2nd. However, I have an afternoon meeting that day, so I would have to try and work it in early in the morning. Thanks Again!
Stan
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Posted By: jsully
Date Posted: 5/03/12 at 3:19am
| I can do June 2nd in the morning, I don't train with a group very often, so if you could do me a favor and remind me that'd be great. |
Posted By: Stanley
Date Posted: 5/03/12 at 6:57am
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Jake, I'll remeber. I just checked my calendar, and my meeting is set for 10am on June 2nd. Is practicing at 7am too early? It is going to be June and "nasty hot" I am certain. I set myself a reminder. Thanks. |
Posted By: jsully
Date Posted: 5/03/12 at 7:34am
| when I train on saturdays, I typically train for about 3 hours because I go through most of the events. That way I can have a nice pace and not kill myself. When do you have to leave for your appointment? Can you do 6a-9a? |
Posted By: Stanley
Date Posted: 5/03/12 at 10:29am
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6am-9am is perfect. That will be even cooler (temperature wise). I have set a reminder 4 days out. I'll see you at Prescott.
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Posted By: jsully
Date Posted: 5/03/12 at 12:20pm
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sounds good.. If I don't see you, come up and say hi. I'm the 280lb bald guy with a fumanchu that'll be crushing my competition.. oh wait... lol
are you competing A class or masters in Prescott?
Take care of that hammy, let me know if you have any more questions about the rehab.
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Posted By: Stanley
Date Posted: 5/04/12 at 2:55am
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Will do. No, I am not ready to be crushed yet. I thought I would try to learn a little more from my elders, so I will be competing in the Masters at Prescott.
I am sure the 42# will be a little easier on my hammy.
By the way:
Ice Bath + Lacrosse Ball = Awesome! (I am a lot less sore this morning)
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Posted By: jsully
Date Posted: 5/04/12 at 3:08am
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Where do you live? do you have the implements to practice with? |
Posted By: Stanley
Date Posted: 5/04/12 at 3:25am
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Tempe during the Week (Van Buren and 202), Camp Verde on the weekends. I am a product of the Great Recession. In Camp Verde, I have a 25# WFD (VS Sports), a 45# WFD (VS Sports), a 55+# WOB (German Engineering), both hammers fashioned from weights, and a 90# x 16' caber that I boght from the local sawmill. I have a variety of stones and a 16# shot that I like to practice with because I am certain of the weight. |
Posted By: Stanley
Date Posted: 5/06/12 at 2:36pm
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Lag time on server. Thanks for the advice Jake! |
Posted By: Stanley
Date Posted: 5/06/12 at 2:38pm
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5-3-12 and 5-4-12 Spent evenings in pool doing water resistance leg curls and icing my knee/hamstring. Attempted an ice bath with 1 bag of ice, and was later told that 1 bag is not enough. Compressed leg with bandage wrap Thursday and Friday night. I didn't have much bruising Thursday or Friday, but 5-5-12 I woke up with large bruise on bottom of hamstring and top of calf. 5-5-12 I entered the NASA Western States Nationals in the 275# weight class Masters 1 Unequiped Bench Only. This is the first time I have had to sit half a day and watch everyone else lift. It sucked! At about 2pm I finally got a chance to lift. I had decided to start at 385# because I could pause that weight at least 3 seconds and still complete it. I hadn't really tested myself above 395#, but I felt pretty confident that I was over 410#. I got my first attempt easy as expected: http://youtu.be/diuUvS8wE-Y" rel="nofollow - First Attempt I got my Second Attempt at 407.75: http://youtu.be/Q33SWlwtqFw" rel="nofollow - Second Attempt My Third Attempt at 413.25 didn't go as well. It stalled about 3 inches from takeoff, and I shook my head to signal the spotters: http://youtu.be/78HOXzEgFF4" rel="nofollow - Third Attempt I really wanted to get 420 + which would have been a PR, but I guess I will have to wait until later this year. 5-6-12 16# Stone Warm up with toes at toe board x 3 best of 33' Warm up with right foot one foot back of toe board x 3 best of 37' Standing throws x 6 increasing intensity last 2 at 40' Felt slight twinge in hamstring on last throw immediately iced. Spent an hour in the pool doing water resistance leg curls. Ended the day with massage and ice bath with 4 bags of ice. I was wrong ice baths = suck!  ------------- |
Posted By: Stanley
Date Posted: 5/07/12 at 2:17pm
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5-7-12 Javorek Complex 15# DBS Upright Row x 6 BO Row x 6 Power Snatch x 6 Push Press x 6 BO Row x 6 Power Snatch x 6 30# DBS Supinated Curls x 6 Upright Rows x 6 BO Rows x 6 Hang Snatch x 6 Push Press x 6 BO Rows x 6 Hang Snatch x 6 Rotational Curls x 6 135# RDLS x 3 x 10 Hamstring holding up well, so I decided to throw the 16# stone. A x 3 Best 33' B x 3 Best 35' Standing x 14 couldn't beat 37' today back felt fatigued. I will rest tomorrow and try again on Wednesday. Ham string spasmed a bit when I really gave it the gas, so I laid back a bit trying to limit myself to 80% throws. Lacrosse ball on hamstring and quad connections to knee then ice bath with 4 bags of ice for 10 min lower extremities then 3 min on my lower arms. Bruising is starting to disappear. |
Posted By: Stanley
Date Posted: 5/09/12 at 1:34pm
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5-9-12 Deadlift 135x5 245x5 315x4 385x3 Complex deadlift 455x2 1.5 min rest then power snatch 135x4 2 min rest repeat 3x Hamstring held up and feels much better. Bruising almost completely gone. 16# OS A x 3 best of 31' B x 3 best of 35' Standing throws x 5 best of 38' Stretching hamstrings, quads, adductors and hip flexors 1/2 hour. Ice bath 10 min on legs then 3 minutes on forearms and biceps. |
Posted By: Stanley
Date Posted: 5/11/12 at 3:40pm
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5-11-12 LWFD 3xStanding best 33' 4xSingle turn best 55' 2xFull best 50+ balance off need more work 45# HWFD 3xSingle turn best 33' 2xFull best 35' It's been three weeks since last practice WFD, and I am really feeling it. OS Ax2 best 32' Bx2 best 35' Cx2 best 37' Full msa 35' 16# Hammer Full x 3 with 2 @ 90+ Heart wasn't in practice today just going through the motions to get confidence in my hamstring. Tomorrow I will get serious. Although, I said I was going to just have fun, the wife said "no, you're going to give it all you've got". We will see. |
Posted By: Stanley
Date Posted: 5/14/12 at 2:07am
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Prescott HG 5-12-12 Masters HWFD - 38'+ 2nd LWFD - 53' 2nd HH - 76'+ 1st LH - 90'+ 2nd Braemar - 30'+ 1st OS - 37'+ 2nd WOB - 15' 2nd Caber - Wallace 12:00, MacBeth 11:30, William 70 deg? 3rd or 4th Overall - 3rd I started the day with a HWFD single at 32' on a severely lumpy down sloped trig. The throw felt good, so on my next throw I went for a full hitting 38'3"(I think) a 1'3" PR and CR for me. My last throw was around 36'. We switched trigs for LWFD this one was less lumpy but just a sloped. I took a single on my first and pulled out a 53'. I tried fulls but the down slope was messing with my timing, and I couldn't break 50' on my next two throws. Heavy Hammer started out with a foul on another down sloped trig. I hit the ground on my last wind, but I came back and hit a CR of 3.5' @ 76'+. My last throw was 74', and I was hoping to carry momentum over to Light Hammer. My timing was off on Light Hammer, and the best I could do was 90+. I seem to be able to get longer with a heavier weight. I need to work on light hammer more. I will start using blades when I hit 80' with the heavy. 1 hour break for lunch a liquid refreshment. 24# Braemar stone was on par with Phoenix earning me a first place. All three throws were within an inch of each other @30'+. Open Stone was consistent again with 3 throws @ 37'+. A spin throw bought me an inch over my standing throw. I need to work the spin more. This was on par with Hawaii, but a CR by a couple of inches. My day went to hell at WOB. I had decided to come in at 12', but I let myself get talked into 11'. 11 was no problem, but I missed my first at 12' got my second, missed two @ 13' and got my third, missed 2 at 14' and got my third, missed 2 at 15' and got my third, and missed all 3 at 16' although I think I had the height. It must have been frustrating to watch. My back was shot after WOB. I had muscle spasms in my erectors and both hamstrings, so I wasn't looking forward to Caber. Caber started with Wallace(I think-I get William and Wallace confused) which I turned easily, but it took me three attempts to turn MacBeth (a caber that I normally turn on the first try). I was gassed after those three attempts and both hamstrings were knotted up good. I took one pull on William and decided to call it a day (before i reinjured my hamstring or tore another one). I haven't turned William yet, but I know I can. I just need to get to it with some gas in the tank. As usual throwing with the Masters was a blast. I will be working on speed and stamina until San Diego. Here is some video from the games. Beautiful setting and beautiful day: http://youtu.be/X0w0e9okeLM" rel="nofollow - Prescott HG ------------- |
Posted By: Stanley
Date Posted: 5/14/12 at 11:48pm
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5-14-12 Benchpress 145x5 235x5 325x2 reps x 3 sets supersetted with incline press with purple bands and 95# @ 5 reps speed emphasis OS @ 80% Set up cones at 30' concentrating on getting the most distance with the least effort Ax3 w/3@30+ Bx3 w/3@32+ Standing x 10 with 5 @ 35- & 5 @ 39+ This pisses me off. I couldn't get over 37.5' to save my life Saturday and when I relax the distance comes.  30 minutes stretching hams, adds, rotators, tris, quads, hip flexors Ice bath 12 minutes lower body, 3 minutes upper body. |
Posted By: Stanley
Date Posted: 5/16/12 at 10:38pm
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5-16-12 Back Squats 155x5 245x4 335x3 405x2 reps x 3 sets super set with jump squats @ 90#(2-45#db)x5 reps Jobes x 4 @ 5#x2db Open Stone w/ 16# Shot Ax3 best 33' Bx3 best 37' Wheels x 4 best 32' MSA x 6 best 40+ WHOO PR! I forgot my tape, but my pacing is accurate +/- 1' and I paced 41' on my best and 40+ on 3 other throws. This is awesome! The throws felt powerful, and I noticed a substantial kick with my right leg which I haven't noticed before. Stretching See 5-14-12. Hamstring was pretty knotted where I tore it two weeks ago. I massaged it out after the workout, and ice bath for 12 min. Still getting some tendinitis in my forearms/elbows and some plantar fasciitis the morning after throwing. PF goes away after about 10 minutes of stretching. Will do some more stretching exercises for the PF. I am thinking about getting one of those boots that stretches this tendon.
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Posted By: Stanley
Date Posted: 5/21/12 at 2:51pm
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5-19-12 Jobes 16# Shot Ax3 best 31' Bx3 best 35' Cx3 best 37' Rotational wheels best 34' MSA x 5 best 37+ Not feeling then same punch as Wednesday, and can't seem to get it back. 28# WFD Standing x 5 best 32' Singles x 5 best 52' Full x 5 80% working form Full x 5 100% best 55.5' Just need more work here my form is all over the place. I am going to put more work into the 80% throws until I can hit the correct spots over and over. Broke the last hammer handle had to call it a day. Glued up two more for tomorrow. Stretching 30 min see 5-14-12. Ice bath 12 min lower and 3 min upper. 5-20-12 Jobes 45# WFD Standing x 5 best 22' Singles x 5 best 32' Full x 5 best 33' Back was tired, hamstring tweaked on second full, but didn't feel too bad. I kept going. LH Singles x 2 best 85' Full x 6 best 91' close to a PR Broke another handle saved last one for my brother. Stretching see 5-14-12. Ice bath 12 min lower 4 min upper. 5-21-12 Jobes Bench press 185x8 225x5 335x2 super set with incline press with purple bands + 115#x5x3 sets 16# Shot Ax3 best 32' Bx3 best 35' Cx3 best 37' on par Rotational wheels x 5 best 37' PR by 3' MSA x 5 best 39' Feeling a better sprint to the trig today though I think my form is falling apart at release. I need to get another camera tripod for solo practice. Massage hamstring. No stretching. Ice bath 10 min lower, 3 min upper. |
Posted By: Stanley
Date Posted: 5/23/12 at 4:34pm
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5-23-12 Jobes Hang Clean 135 x 3 135 x 3 135 x 3 145 x 3 165 x 2 185 x 2 195 x 1 hamstring let me know that was enough for today. First time I have done these, and whoever said these don't wreck your back is FOS! 16# Shot Feet at toe board x 3 (a) best 32' Right foot 1' back x 3 best 35' Standing throw x 10 best 39+ Experimented today with turning right ankle more perpendicular to trig. I got distance easier, but I seem to have lost some of the left leg block. I realize this is what I was doing when I tore my hammy. But this is how I will get more distance. On my second to last throw my hamstring reminded me again that maybe I should take it easy, but I know I am on to the cause of my lack of improvement. I expect to see some big gains over the next few weeks, if I can get this hamstring healed up. Ice bath lower 10 min (Fade to Black Live and Mr Saturday Night Special) upper 3+ min (I've got Big Balls). Not anymore.  Back felt like hell trying to clean up at home. Not sure if it was the hangs or the throws or both? |
Posted By: Stanley
Date Posted: 5/27/12 at 11:06am
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5-25-12 Birthday Session I didn't think my brother was going to show today, but he did. It turned out to be an excellent session. Jobes LWFD Standing x 8 best of 35' I was having trouble getting past 32' but then started concentrating on getting low and pivoting the right leg to produce more hip pop, as well as utilizing the left arm like in the stone throw. Singles x 6 best around 52' I was concentrating on going slow on the one turn and putting all effort at the end. This appears to work. Logically if I can get my one turn down perfect and still get a good pull at the end I should gain a lot of distance. Tweaked my hamstring on the last single and wasn't going to do more, but I thought better of it. Fulls x 6 best 54' easy! I was totally stoked to get that kind of distance with so little effort. Same premise as above, but didn't want to fully test the hamstring. So I laid off after 6 easy throws with similar results. 16# Shot A x 3 best 31' (toes at board) B x 3 best 34' (right toe 1' back) Standing x 2 best 38' Wheel x 1 best 34' Decided to lay off Shot today as well having had two prior practices in the week. HWFD and WOB on Monday. Heading for the mountains. |
Posted By: Lance Creed
Date Posted: 5/27/12 at 12:57pm
On the standing throws, the key is to simulate the momentum you normally have spinning by casting it high then when its behind you "pop" your hip out to kick the weight out. Let it drop to the back of your right heel then explode forward out of the hole and up onto your left foot. It works. A guy as strong as you will hit 40+ easy when you get it down. I owe Jake all the credit for this one. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Stanley wrote:Posted By: jsully
Date Posted: 5/29/12 at 7:16pm
difficult to put into written words, but he's got it about right. I'll show you these on saturday. I can drop a lwd out about 52-55 standing, 70 one turn and 75+ two turns.
with the one turn, you still want very fast feet. You want to drive to the trig then get that left around as fast as possible. That way when your feet land, you sink your hips (which in turn speed sup the implement), as the implement is dropping, you're shifting your weight onto your left, then you explode forward. Don't think of the finish like a pull, think of it like a push off your left leg.
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Posted By: Stanley
Date Posted: 6/03/12 at 9:30pm
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Thank you Lance and Jake! 5/28/12 Jobes 16# Shot Ax3 best 32' Bx3 best 35' Standing x 3 best 37+ MSA x 5 best 38+ 24# Braemar x 1 @ 29+ A half hearted throw but good enough to know I am still over 31' 16# Hammer x 10 fulls best 89' Worked out of town 5/29 through 5/31 no throwing or weights. 6/2/12 I had the opportunity to train with Jake Sullivan and Ryan Seckman today. I got some great pointers and made some huge realizations. 16# Shot Ax3 best 32' Bx2 best 35' Standing x 3 best 37' MSA x 4 a couple around 35' I need to work on getting my sprint faster and landing torqued. Also on standing throw I need to lead more with my left arm and hips and less with chest and right shoulder. 28# WFD Standing x 4 first throw about 25' and pulled my hamstring again. I made some adjustments suggested by Jake and got 35' twice easily. I can feel that when I get my hammy healed I can get 40+ easy. Single x 2 best 52+ Full x 2 best 50' I will start some light rehab work on the hamstring this week and plan a progression to end a week before Flagstaff. Thanks to Jake and Ryan for the pointers. |
Posted By: jsully
Date Posted: 6/04/12 at 12:12pm
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you did great. you've got to get that hamstring healed up. if you can just take it easy for 2-3 weeks and hit a massage therapist 2-3 times to work on scar tissues, I'm sure it'll be the end of the pulls. I'm confident you arent' actually damaging the muscle at this point, its moreso just tearing off scar tissue. Regardless, you need to take it easy and get it better so it finishes the healing process.
practice that footwork drill I was showing you. stop reaching with that left leg, that's slowing you down and throwing off your landing. your feet will go where they need to go, just practice. remember to stay on the balls of your feet, don't allow your heels to come down.
looking forward to the next practice we have together. take care buddy.
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Posted By: Stanley
Date Posted: 6/04/12 at 10:33pm
I was thinking the same thing, so: 6/4/12 Went to get some advice from the doctor today. He thinks my hamstring is about 25% torn based on physical examination. Wednesday I start physical therapy, and I am not certain what that will entail, but the doctor indicated that it would be painful. Doctor didn't tell me to lay completely off, but said there was always a chance I could tear it the rest of the way, so: Weights Javorek DB Complex 1 x 2 sets with 25# Jobes x 2 sets x 10 reps @ 5# Bench 135 x 8 225 x 5 315 x 3 355 x 1 rep x 5 sets superset with explosive incline bench @ 115#(with purple bands) x 3 reps x 5 sets with 3 minutes rest between supersets Throws 16# Shot Ax3 best 32' Bx3 best 35' Standing x 3 best 37+ MSA x 3 best 38' All of these were reduced effort throws working on technique and relaxing. I was concentrating on leading with my left arm then hips then shoulder and chest. I am getting distance easier. I think the ham pull might be a blessing in disguise. On the MSA I concentrated on speeding my footwork and releasing in a incline press position. Easier said than done. Still getting my distance easier. I noticed my back was extremely fatigued after this session. I will update after the PT session. I hope to throw again on Wednesday. |
Posted By: Stanley
Date Posted: 6/06/12 at 10:15pm
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6-6-12 Physical Therapy Therapist said he couldn't find any significant tear. He also thinks that I am getting mainly scar tissue tearing. 20 minutes of stretching. 15 minutes deep tissue massage. 15 minutes of icing. Therapist said I should not stop throwing, but I should reduce the explosiveness to 80% or less, preferably less until the next competition. I had some serious cramping issues during the examination. I probably need to concentrate on getting hydrated. Gym RDLs 3 sets @135# x 5 reps 16# Shot Ax3 best 32' Bx3 best 35' Standing x 8 best 38' MSA x 4 best 37' Back was thrashed again at the end of this session. I think I need to get more rest and better fuel for the next few days. Set up for weekly PT Mondays and Wednesdays until hamstring is healed. Weight for distance on Friday. |
Posted By: jsully
Date Posted: 6/08/12 at 11:57am
;)
I'd give it 2 more weeks, then play it by ear. Be sure to hit the massage therapy 2x/wk if you can. Foam roll the shit out of it too and don't stop the ice baths. You'll be good in no time.
Also, spend some more time warming up. High kicks, stiff leg deads and dynamic stretching pre-throws for about 5 mins. Then ease into your explosiveness.
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Posted By: Stanley
Date Posted: 6/08/12 at 7:34pm
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Thanks Jake! I'm working through it. Your pointers on the standing throw really helped me out as you will see below. 6-8-12 I woke up with my back already feeling fatigued this morning. I spent an hour doing hip flexor, hamstring and glute stretches, and my back fatigue went away. In fact, I threw the same number of 16# shot throws today as Wednesday, and I had zero resultant fatigue. My back is a little sore this evening, but no fatigue. Jobes LWFD Standing x 10 several at 35', several at 37' and 2 at 39'+ (PR) I need to work on this more. I am still jerking the weight at the beginning. The two smooth ones I got went 39' with what felt like zero effort. Single turn x 5 best 52'+ 16# Shot A x 3 best 32' B x 3 best 35' Standing x 5 best 37'+ MSA x 5 best 37'+ concentrating on footwork still laying back on explosion I didn't even get a twinge of pain in my hamstring today. 45# HWFD tomorrow along with hammer and Braemar. |
Posted By: Lance Creed
Date Posted: 6/09/12 at 11:31am
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Happy to hear the hammy is doing better. And I don't care what Jake says, lay off the high kicks unless you want to look like a swole'd up guy doing Rockette maneuvers in the gym. No jazz hands either no matter what he says... Then again, I do yoga poses in between deadlift and squat sets so I have no room to talk! On a serious note, what is "B" for those of us not in the know? I think I know what "A" is in regards to shot/stone put, I saw a Bert Sorin video where he did A drills, but no clue what B means. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 6/09/12 at 12:16pm
LOL. I'm more into skipping around the front yard while singing "Skip to my Lou". The neighbors think we are crazy already anyway, so throwing in some jump kicks and jazz hands won't surprise anybody.
In the complete book of throws there are some drills called polish stand drills. They are supposed to teach/reinforce the left side block. A position is toes at board, B position is right foot 12- 18 inches back, and C position is a full standing throw. These are supposed to be glide specific, but I saw some marked improvement very shortly after I started them especially in my standing throw and Braemar. I always start my sessions with the A throw because it is a good progression. I usually do A's until I hit 30+ to warm up the shoulder then B's til I hit 35+, then I start my full standing throws by which time I am fully warmed up. I realize there are other A, B, C throws. I had partially explained on the first page of my workout log. I'll post today's workout later after I take a nap.
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Posted By: Lance Creed
Date Posted: 6/09/12 at 1:39pm
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I got ya, I do toeboards too. I normally do 3-5 of each to warm up then start measuring at the standing throws. Jake shared this vid of Sorin doing what he (Sorin) called the A drill to help me get my hips going. Usually only do these when I am really working stones, which I haven't for a few months because of the shoulder, but plan on hitting them again soon. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 6/09/12 at 6:04pm
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6-9-12 Hip Flexor, Hamstring and Glute stretches. Jobes 16# Hammer Full x 3 Best 80' just getting warmed up and broke the hammer. LWFD 4 x Standing Best 35+ 3 x Full Best 52+ 45# HWFD Standing x 3 Best 21' Full x 1 @ 26' Hamstring Complained - No more fulls today. Single x 4 Best 30' I will start incorporating HWFD into weekday practice. It is obvious I am not getting enough practice at these. My back is telling me I need rest even after doing more stretches today and taking an ice bath yesterday. I am taking Sunday off. |
Posted By: Stanley
Date Posted: 6/11/12 at 10:21pm
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6-11-12 108 degrees - Workout in a gym with only a swamp cooler - sucks! Weights Jobes Bench 135x8 225x5 315x3 365x1repx5sets superset with incline press @135#x3 with purples bands. Very sore after this session. PT 2nd Session Deep tissue massage full rear of right leg. Therapist commented that I was very tense and not very limber. I think I heard that somewhere else recently. I spoke with the therapist about the low back issue, and he prescribed additional stretches and some hip flexor exercises. I feel a lot better after this session. Very little pain in the hamstring now. Therapist said to lay back on the explosive throws a while longer. HWFD tomorrow. Relaxed and repetitive. |
Posted By: Stanley
Date Posted: 6/12/12 at 8:56pm
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6/12/12 Weighed my HWFD today at the gym it is a 44# VS Sports weight, but it weighs 45#. I bought a piece of PVC paver guter at Home Depot, and made a portable trig that I can roll up and nail down. Set up my trig down by the wash at the gym, and put on a lifting strap for the first time. HWFD 45# Standing x 4 best 24' pretty decent 3' PR Single x 7 several at 35+ all PRs one at 37' huge 4' PR tried 2 more but couldn't beat 37' Double x 4 pretty exhausted by the time I got to doubles. I couldn't even break 35' I got 2 at 33' and one at 34' this is better than I typically do with this weight in practice but not a PR. Two breakthroughs: 1) Using a strap takes my mind off my thumb and allows me to feel the weight. 2) I can visualize the drive to zero now, and with the 45# on a single with a fast start, I can really feel when I have it right. The 28 is going to be more difficult. The rhythm of the throw is obviously very important. I will be throwing these at least twice a week until the end of season. Hamstring is back to full strength. Looking forward to shot practice on Thursday! Oh and I tore the middle callous of my palm. Nobody said you could practice without a glove while using a strap. Stupid, stupid, stupid! Wrist is effing tweaked too. Better than a sore thumb! 
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Posted By: Stanley
Date Posted: 6/14/12 at 8:45pm
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6/13/12 Physical Therapy 20 min deep tissue on hamstring and stretching of IT band and adductor. Then 45 min of walking stretches and static stretches. The walking stretches sucked. I am Jack's rigormortis. 15 minutes icing hamstring. 6/14/12 Throwing 16# Shot Toeboards Ax3 best 33' Bx3 best 35' Standing x 10 pounded the crap out of 37' but finally at the end hit 2 nice ones at 39'. MSA x 5 trying to squash my nut sack and get tighter and faster which I did, but unable to control shot trajectory best of 36'. 28# WFD Standing x 3 best 39' Singles x 5 tried two with lifting strap and almost took my arm off on the second throw. I think the 28# is too light for a strap. Next throw with a hook at 55' sitting and driving the weight towards the ground. Next throw 60' pulled hard but noticed I am not getting much of a sprint and standing in the middle of the trig on release. However, delivery is awesome because I am up on my left foot instead of having all my weight on the right. Last throw at 58' hit a tree at 56' or it would have gone farther. 60' is about an 4' PR for me, but I can feel these aren't smooth and I am not hitting my positions fast enough to be in front of the weight. When I can sprint faster I will get more distance. Doubles x 3 I am still not getting the timing see above. I can feel the positions now which I couldn't before. I am concerned about changing form this close to a meet, but I am getting similar or better distances and was able to hang on to the weight with my hook grip. I will spend next week doing some visualizations before the meet. Back was tired at the end of this practice, but not sore. I shot some video, but have no time to post it today. I will try to get to that on Saturday. |
Posted By: jsully
Date Posted: 6/15/12 at 12:53pm
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you can use a strap on lwfd:
http://youtu.be/SYaKJb1aUlM" rel="nofollow - http://youtu.be/SYaKJb1aUlM
remember, smooth trumps powerful and rigid. smooth + powerful = far
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Posted By: Stanley
Date Posted: 6/18/12 at 9:25am
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Thanks Jake!
Here is some video from practice on 6/14/12. It was a real shit show, but I am posting it as a point in time. That way I can look back and laugh at myself.
http://youtu.be/wJ1CUGO93HY" rel="nofollow - http://youtu.be/wJ1CUGO93HY
6/15/12
Physical Therapy - See 6/13/12
6/16/12
Throws
HH x 5 best of 75'+ I have a video of this one I will post later.
LH x 5 real bad timing couldn't break 85' and my throws were all over the place.
16# Shot
Toe Boards
Ax3 best 33'
Bx3 best 35'
Standing x 3 best 37'
MSA x 3 34'-36' no improvement
42# HWFD
Standing x 3 best 22'
Singles x 3 best 33' timing was off and I felt tired unable to repeat 6/14/12 performance.
28# WFD
Standing x 2 best 37'
Singles x 5 several at 56'+ form is crap ever since I attempted to perform the partial block suggested by Jake. I need more work from that position.
Full x 5 all over 56' best 59'2" My form felt good here. I was hitting the positions and getting distance with little effort. I need to work on my speed.
Overall a good practice. I did forget to carb load in the morning, and I was feeling it as we got to the weights.
One more Physical Therapy session this week. No more pratice until after the SD (Vista) games. I plan to go to the gym Monday and Tuesday to do some light work and stretches. I will update after the games.
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Posted By: jsully
Date Posted: 6/18/12 at 10:23am
| I'll look at the video later. If you don't have it, get some video of your one turns so I can see them. You might be sprinting too early, or under-rotating, tough to tell without seeing you. |
Posted By: Stanley
Date Posted: 6/18/12 at 5:31pm
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Thanks again Jake. Hopefully soon I will start understanding the tells that indicate necessary adjustments. Here is a video of my 75' HH, and three videos of one 42#WFD and two 28#WFD same problem with each of the WFD throws. I almost got my brother with the HH throw. The WFD looks like my left leg isn't coming around, so maybe I am sprinting too soon and the weight is holding me back? IDK. http://youtu.be/LwzUdNOR6p8" rel="nofollow - Practice Throws |
Posted By: jsully
Date Posted: 6/18/12 at 11:57pm
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turn your upper body to you right side so you can catch the hammer back farther. lol @ those 1 winds. relax, be patient. you're starting your sprint 6" before the weight gets to your knee, you're pulling it out of orbit and you aren't sprinting straight. From there you're pulling early again. remember that drill i showed you with no weight? practice that. you need to be able to sprint down a straight line. an easy way to practice this is to either put a tape measure down or draw a straight line but start with your left foot in front of the line and your right foot behind the line. now imitate a sprint with the weight and finish with your left foot behind the line and your right foot in front of the line. that will help a lot. i didn't need to do it very much but everyone picks things up at different paces. i'm sure just a few times and you'll figure it out. but make sure you can do that and land the way i said without looking down. i notice you look down at your feet a lot, this will throw off the throw as well. eyes up, trust your feet.
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Posted By: Duncan McCallum
Date Posted: 6/19/12 at 5:56am
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The drill above...
What dis? ------------- The man in the arena. |
Posted By: Stanley
Date Posted: 6/19/12 at 7:49am
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Jake - Thanks! I know I need a lot of work, but it has just been the past few months that I have been able to put in any serious work on the WFD without feeling like I was going to die the next day. Now I am able to get in 15 - 20 throws per workout without feeling terrible. I will work the line drills and the weight drop drill and start tryin to film myself more. It seems that when I correct one problem another problem pops up. I have fixed the looking at the ground problem a few times and now I am doing it again. I am working on it just not this week. Duncan - Damn man don't you sleep? The drills are line drills without weight, so I can practice my footwork because I am a clumsy ox. Seriously, I have been plagued with a lack of coordination all of my life. Not a clinical diagnosis. Probably just laziness. You probably won't remember me, but my wife and I spoke with you at the Phoenix Games in 2009. We were just spectators then. You suggested that I give the games a try, and I did. I've been hooked since I started practicing in 2010. |
Posted By: Stanley
Date Posted: 6/24/12 at 9:05pm
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6-23-12 San Diego HG My first A Class games. Overall a great day. I had a great time after spending two days with the worst nerves I have ever had. To be perfectly honest the HWFD freaks the shit out of me, so I bought one on this trip. I'll be training with that nasty b#%*#+d every week from here on. I hate throwing the 56#, but I'm going to learn to like it. It is always great getting to compete in this sport. I met a lot of people yesterday, all of them wonderful people. I really appreciate the hard work that goes into being great. As far as throwing goes, it wasn't my best day, but I like to keep a video log. Here is some video from yesterday. http://youtu.be/HUuaFc9uhDY" rel="nofollow - Stan Dickey San Diego HG 6-23-12 WOB 12' (shown final miss at 13') 4th Sheaf 16' (not shown) 6th HH 69'9" (not shown) 5th LH 80'3" (not shown) 5th Braemar 32'4" PR & 3rd Open Stone 36' 5" 5th HWFD 27' 11" PR & 5th LWFD 56' 6" 4th 19' Caber 60 degrees 4th Overall 5th Place in a field of 7. It was 83 degrees in Vista, CA yesterday with 75% humidity. Hot in my book. I don't mind the heat, but the humidity is exhausting. that's one reason why I don't get back home to visit my family in TN very often. I feel good about the day, but I can see that I need a lot of work on pretty much everything. I have no excuse for the low numbers on hammer, but I know that I wasn't feeling explosive at all. I took today off (Sunday) but I plan to commence back to practice tomorrow and give it hell to a week out from Flagstaff. |
Posted By: jsully
Date Posted: 6/25/12 at 11:19am
| lol @ correcting one thing and another surfaces.. that's the nature of the game brother.. just keep working on fixing one thing at a time, it'll all come together and throws will get HUGE, not to mention effortless.. great work in vista |
Posted By: Lance Creed
Date Posted: 6/26/12 at 12:58am
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Looks like it wasn't your best outing, but respectable nonetheless! I'm happy to see I am not the only person with heavy-weight-phobia too. I am beginning my journey to recovery now, with 2 therapy sessions per week... Maybe I will finally break 25 feet! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 6/26/12 at 9:32pm
Thanks for the vote of confidence Jake! I am starting some new routines to increase my flexibility and functional strength. I am going to mix these in with my throwing and stay away from heavy lifting for a while.
Practice makes perfect. If the thumb is bothering you (mine is black) try using the lifting strap (as Jake suggested to me) to get some volume in. I saw an article in an old Milo Magazine about how many times a week to throw, and the article recommended 4x per month on the heavier events and 8-12x per month on the lighter events. It makes sense to me because if I try the heavy weights more than once a week my back gets fatigued. Good luck! 6-25-12 New PR 282# on the scale this morning. 20 minute deep tissue massage on hamstrings and IT band 35 minutes stretching hip flexors, ham strings, IT band, glutes, quads and calves. 15 minutes of core balance work 16# Shot Toe boards Ax3 best 30' Bx3 best 33' Standing x 10 most at 34' one at 37' couldn't duplicate MSAx5 best 36' Contrast shower and Lacrosse Ball massage on soles of feet. 6-26-12 Weight 281# Went and bought hammer makings. Hand Walks x 6 Back Lunges w/twist x 6@ Forward Lunges w/ forearm to instep x6@ Calf stretch x 6@ Inverted Hamstring x 6@ 16# Hammer Singles x 3 best 85+ Fulls x 7 best 85+ dirt was too hard to tell exact distance didn't break the hammer though. Stretches w/ rope. Calfs x 3@ Adductors x 3@ Glute / IT x 3@ Hamstrings x 3@ Hips / Quad x 3@ Lacrosse Ball on soles of feet. Feeling pretty beat up at the end of the day today.
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Posted By: Stanley
Date Posted: 6/28/12 at 10:51pm
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6-27-12 Weight 279# Physical Therapy Deep Tissue on both hamstrings, IT band and calves. Walking stretches - hamstring, quads, walking lunges, walking side lunges all x 50' IT band stretch x 2@ Hip Flexor stretch x 2@ Rotary lunges x 4 quadrants x 5 reps@ Suck! Dead Bugs with 10# Medicine Ball - Easier than without med ball x 20@ Throwing? At 6 pm it was 112 degrees with a Haboob rolling in. Too effing hot, humid and dusty to throw! 6-28-12 Weight 277# Again 112 degrees with a dew point near 55 degrees. I ain't throwing in that. Reading: "Advances in Functional Training". I read the first 4 chapters. Very enlightening. I quit chewing tobacco 3 days ago (first time ever since I was five years old) and stopped drinking beer this week. I still had two glasses of wine per night, so I aint no Saint. However, I have dropped from 282# to 277# since Sunday and I have kept up my protein intake. Watching what I eat, and Intend to be at 265 for the Flagstaff Games. |
Posted By: Stanley
Date Posted: 7/02/12 at 9:15pm
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6/30/12 Stretching - Walking Glute Bridges x 6 Single Leg Glute Bridges x 3@ Jump Rope x 3 min Jobes Throwing: LH Singles x 6 best 89' Fulls x 5 best 85' still not getting explosive LWFD Standing x 5 best 37' Singles x 6 best 57' Fulls x 5 best 56' 16# Shot Toeboards Ax2 best 30' Bx2 best 35' Standing x 3 Best 37' MSA x 5 best 36'5" Practice PR getting more consistent Plantar Massage w/ lacrosse ball 7/1/12 Walking Stretches Jump Rope x 4 minutes Glute Bridges x 6 Single Leg Glute Bridges x 3@ Jobes Speed Practice: 56#WOB x 6 @ 12.5 hitting height all six times but hit the bar going up or coming down done in 15 min 56WFD Standing x 5 best 18' Single x 5 best 23' Full x 5 best 25' Done in 30 min 85# 16' Caber x 3 - 2 misses & 1 turn @ 11:00 Total 1 hour started @ 9:30 done at 10:30 effing hot! Rope Assisted Stretches Hip Flexor, Calves, Hamstrings, Adductors & Rotator Cuffs x 3@ Plantar Massage w/ lacrosse ball 7/2/12 Weight 276# PT Walking Stretches 20 min deep tissue on both hamstrings, calves and IT bands. IT Band stretch x 2@ Rotational lunges x 5@ Back Lunges x 15@ Hip Flexor Stretch x 2@ I am feeling a lot better after adding the stretches and other tissue work into my workout. Tendonitis flare ups are fading fast. Even my low back seems to have more stamina. I think I have some major hip mobility and ankle mobility issues which have caused my hamstring, knee and low back issues. Working on it.
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Posted By: Stanley
Date Posted: 7/03/12 at 10:09pm
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7/3/12 Weight 275# Walking Stretches Jobes 16# shot Toeboards Ax2 average Bx2 average Standing x 20 nothing special just greasing the groove. MSA x 5 best 37' consistent with last practice. Maybe a little better. Trying to concentrate on getting a good jump off the start. If I can stick the landing, then I get pretty consistent results. I could definitely be lower and more torqued on the landing. I'll be working that this weekend. Fewer stands and more MSA throws. 50 min total workout time. |
Posted By: Stanley
Date Posted: 7/11/12 at 9:30pm
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7/4/12 On my last throw at the SD Highland Games, I felt a twinge in my left knee. The slight (electric feeling) pain was at the insertion of my left hamstring at the lateral side of my left knee. The next day I didn't feel much in the way of pain, but each practice it seems to reappear, and each time I get a few days rest it seems to go away. Physical Therapy: 20 minute deep tissue on both right and left hamstrings at lateral knee insertions Walking Stretches - dynamic Rotational Lunges - really irritated my left hamstring Calve, IT Band, Quad, Hamstring and Hip Flexor Static Stretches 5 minutes ultrasound on left hamstring lateral knee attachment Throws: LWFD Standing X 5 best 38' Single X 5 best 55' Full x 10 best of 62'?? The wife was spotting, and I think she missed the first bounce and gave me a bad (too good) spot. I call it at 58'. Light Hammer Singles x 3 best of 89' Fulls x 3 best of 85' Hamstring held up well. I was a bit sore the next day. 7/6/12 Walking Stretches Jobes WOB x 2 @ 11' made 2nd attempt X 4 @ 12.5' hit bar all 4 times twice on the way down twice going up 15# Stone Toe boards Ax2 best 31' Bx2 best 35' Standing x 5 best 39' 25# Braemar x 5 best 29' Caber 16.5' 90# x 3 best 89 degrees on 3rd attempt Hamstring held up well. 7/7/12 Walking Stretches - Lunges to attempt to warm up hamstring Jobes LH x 5 best 69' hamstring was real sore couldn't get a good pull. HH x 5 best 59' see above. LWFD Standing x 5 best 35' Singles x 5 best 55' Full x 5 - 2 of five in the same hole @ 56' last throw tried to consciously sprint on second turn while pushing the weight to zero and got 59' - breakthrough Hammy was shot at this point. I decided to call it a day. Ice bath and stretching. Lacrosse ball on heels. 7/8/12 HWFD & 16# Shot - Total Shit Show couldn't even put weight on my left leg in a squat position. Couldn't even warm up with the jump rope. Took a couple of half assed throws with each and decided to shag the weight for my brother. Static Stretches- Hamstrings, Hip Flexors and Calves Foam Roll hamstrings and calves. Ice both. 7/9/12 Physical Therapy: See 7/4/12 except exchange ultrasound with Cortosone Patch for 2 hours, and rotational lunges were impossible. 7/11/12 Physical Therapy: See 7/9/12 except no patch and rotational lunges were replaced with band resisted walking forward backward and side to side as well as stability ball bridges x 2 sets of 15. Surprisingly pretty tough. Apparently I am suffering from the beginnings of Biceps Femoris Tendonitis in my left leg. Hamstring is still a little sore, but much better. I am taking M-F off from throwing. Hopefully, I will feel 100% on Saturday. |
Posted By: Stanley
Date Posted: 7/17/12 at 8:46pm
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7/14/12 Throws Clinic with Jake Sullivan 15# Stone Toe boards Ax2 Bx2 Stand x 5 best around 37' MSA x 5 best around 33' Got some good pointers from Jake. I'll be working these a lot more in the next few months. Working on form and release and throwing from the hip. First time I had a step over follow through ever. Just couldn't do it before. 28# WFD Standing x 4 bet 37' I really think I have this drill figured after an additional pointer from Jake. I'll be breaking 40' in a few weeks no problem. Singles x a bunch - still landing closed off, but after working some short (difficult) footwork drills I had a break through. Will be working these more too. Best 56'+ Fulls x a few. Jake said I needed to work on throwing further with less effort, so I am back to singles and line drills till I get it right. He likened my cast to "ready - set - FREAKING GO!" That is hilarious, but it is also true. I know that I need to relax, but I am so used to giving 100% at everything that it makes it hard for me to hold back. I am going to spend 6 weeks after Flag doing kata type under 80% throws. If I catch myself throwing over 80%, I will do footwork drills sans weight for the remainder of practice which I hate almost as much as cardio. Hamstring held up for practice, and my flexibility is improving bounds. Life is good and I feel great! Looking forward to competition this weekend. Thank you Jake for all of your help. I really appreciate it. 7/16/12 Physical Therpy: See 7/11/12 Hamstrings at 100%. Ready - Set - Freaking Go! |
Posted By: Stanley
Date Posted: 7/25/12 at 8:50pm
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7-21-12 Flagstaff Highland Games The weather was perfect: perfect temperature, perfect mixture of sun and clouds along with a nice breeze. It was awesome getting to compete with the people that I have tried to emulate for the past year (Jake Sullivan, Adam Brezina, Brandon Hall). As well as people I competed with in San Diego and Phoenix (West Imboden, David Schafer and Andy Wooster), but I met a few new people Saturday (Jose McKinney, Erin Huzingh, Paul Filomena, Chad Thompson, Karl Gherke and Casey Head) all of these people were awesome competitors. Like San Diego, Flagstaff wasn't my best day; however, I did make two PR’s – see below. Braemar 22# -32'6" (PR by 2 inches) & 6th Open Stone -36' 5" 8th Heavy Weight for Distance -26' 5" 9th Light Weight for Distance -54' 1.5" 8th Heavy Hammer -69'3" 9th Light Hammer -89'3" 9th Weight Over Bar -11' tie for 8th 18' 100# Caber 9:30 PR & 5th Overall 8th place in a field of 13. Braemar was consistent and just a couple of inches over my best throw in San Diego. If I can perfect my technique in the open stone, I believe I could hit 35 feet with the Braemar by the end of the year. My Open Stone needs a lot of work. I hit 40 feet in practice with a standing throw in May, but I injured my hamstring. I haven’t been able to achieve that distance again. Heavy Weight for Distance felt good on my first couple of throws. I am able to repeat the movements without losing my balance, but I can’t seem to get any force on the implement. 26’5” is 1’6” less than San Diego. I suppose that is not a lot in the scheme of things, but I was hoping for more. Light Weight for Distance was off. I have made a few adjustments in the past couple of weeks, and my full throw numbers have gone down. I took a full throw on my first attempt and got 48 feet. I decided to take a single turn on my second attempt and came up with 54’1.5”, and I felt like I had more. However, I decided to take another full on my last attempt and came up disappointed. This event seems so fickle to me. I finally feel like I can repeat the maneuvers over and over without pain, but my results are still not consistent. One week I hit the positions, and the next I can’t hit them to save my life. Frustrating! Hammers (blah) I just haven’t had time to practice. 56# WOB was the second to the last event on Saturday, and it was a long day. I achieved 12 feet in San Diego, and almost made it here. The weight landed on the bar and remained there for what seemed like seconds (really tenths of a second). I need to work on my technique here. With a 600# deadlift I think I should be getting 14-15 feet. Caber has always been my event. I never even considered dropping a caber until Flagstaff. At the end of the day Saturday we were presented with an option, Qualifying Caber or no Qualifying Caber. Due to popular demand we had a Qualifying Caber which I have turned numerous times with ease. This time all the senior A’s were joking that you had to Braemar the Qualifying Caber (meaning no run up – just pick it up and throw). As my turn approached, I told the other guys, “No way am I Braemaring the Caber.”. On my pick I pulled a little too hard and lost my grip. It seemed like I wrestled with the Caber for 15 seconds trying to find my grip, but in reality after watching the replay it occurred in seconds. The Caber dropped into where the crowd had been. Unknown to me the crowd had cleared out. I was quite embarrassed about dropping the Caber and quite determined that it wouldn’t happen again. I turned the Qualifier on my second attempt, and I turned the Competition Caber on my first attempt. Being the end of the day and being a Caber that I hadn’t been able to turn on 9 previous attempts I took a 9:30 and sat down for the remainder of the day. I was exhausted. I had noticed all day that I was seeing things in slow motion. I am not sure if this is a function of experience (more time on the implement), or if I was experiencing some sort of altitude adjustment (or sickness) from competing at 7000 feet. I hope it is the former, because it would be nice to be able to slow things down in my head. I can see that I need a lot of work on stone, hammer and weights. Light hammer is back up after San Diego, but Heavy Hammer has remained stagnate. This is because I have been concentrating on Stone and Weight for Distance, and neither of these have paid huge dividends (yet). I am happy to have completed the Flagstaff Games and returned home whole. Last year I tore my adductor which set me back at least 6 weeks. Staying Healthy = Winning! 7-23-12 Physical Therapy- Deep Tissue on hamstrings, calves and arches. I thought the therapist was going to kill me with the arch massage. I guess I haven't been getting deep enough with the Lacrosse Ball. Walking Stretches IT Band, Hip Flexor, Quad, and Calve Static Stretching Band resisted walking forward back and side to side. Glute Bridges on Stabilty Ball Weights- Javorek DB Complex 1 - 5 Sets 2@15#, 1@25#, 1@30#, 1@35# 7-24-12 Weights- Javorek DB Complex 2 - 6 cycles non-stop 2@25#, 2@30#, 2@35# PUMP! 7-25-12 Physical Therapy- Deep Tissue on hamstrings and calves. Walking Stretches IT Band and Calve Static Stretching Band resisted walking forward back and side to side. Wood Chops on unstable pads? Medicine Ball throws on unstable pads? Glute Bridges on Stability Ball. Weights- Javorek DB Complex 1 - 3 Sets 3@35# almost puked!
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Posted By: jsully
Date Posted: 7/26/12 at 12:17pm
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keep doing those line drills i showed you. you've got to learn to get your left around and open your hips. as soon as this happens on a consistent basis, you'll be 35/70 on the weights. stop trying to muscle it. it needs to be smooth and fast. when you say to yourself "ok, I'm going to get after this one", don't try to flex up and make everything stronger, think about making the weight move faster.
also, do the 1/2 spin drill for the south african (right foot positioned where you want it to land, left foot still back at the starting position, kick your left foot around into the finish position and throw) and focus on getting your left around, separating and opening up your hips. keep it slow and smooth. do this just like we did the line drill. 3-4 of these, then a throw.
you've got to keep on top of the drills until the movement pattern is engrained
we'll work more of whatever you want on 8/4 at the next clinic.
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Posted By: Stanley
Date Posted: 7/26/12 at 9:00pm
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Thanks Jake. I will be working on those drills starting Sunday. Then again on Tuesday and Thursday next week. I am trying to get my anaerobic capacity up, so I can half way keep up with you and stop constantly asking for breaks. 7-26-12 Active Rest Jump Rope x 6 sets - run my heart rate up to 160+ and let it reset to 120- (each set) total time 15 minutes. Lacrosse Ball on knees, hamstrings and arches. ------------- |
Posted By: jsully
Date Posted: 7/27/12 at 9:46am
lol, you make me sound like a marathon runner..
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Posted By: Lance Creed
Date Posted: 7/27/12 at 10:41am
Good work! Any days with a few pr's can't be all that bad!
I feel the same way... Jake had me making 12' and hitting the bar on 13' a few months back, but I struggled in Flag with WOB. I know what to do, but getting myself to do it correctly seems to be an issue these days. Anyway, good job and good to see you again. I assume you are coming to Tucson, so see you then! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 7/27/12 at 12:33pm
| speaking of tucson.. masters are throwing saturday, As sunday.. which are you going to do? or both? |
Posted By: Stanley
Date Posted: 7/27/12 at 1:04pm
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Lance- Thanks man! I know your throws are coming along too. Those were some great 56# WFD throws in Flagstaff too. The WOB will come along as soon as I actual start practicing it ritually. Jake-I will enter for both and see how I feel when we get there. A's will be my priority though, but I would like to do both. I heard it is already filling up, so I gotta get my application in. |
Posted By: Stanley
Date Posted: 7/31/12 at 8:33pm
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7/29/12 Walking Stretches Jobes Javorek Complex 2- 1 cycle @ 45# Throwing 16# Shot Toe boards concentrating on hip pop x 6 Standing Throw - concentrating on hip pop and follow through (step over) x 20 really starting to feel something different here. Wheels - first throw I noticed that I was leading with my shoulder. On my second and subsequent throws I let my shoulder hang back leading with my hips and following through with a step over. WOW what a difference. Hitting 35+ with no effort, and i can feel tension throughout the throw. This is definetly different. Completed 10 more with similar effect. I am stoked! LWFD Sprint Drill (singles) x 15 mixed with sprints with no weight. Meh still not hitting the positions proper. I am really trying to keep my effort to 40-60%, but I have trouble keeping good for with low effort. I need more practice. Getting a little better about not watching my feet though. I have a real difficult time with the step over drill in this event. I realized a few months back that I have been terminating this throw prematurely, and I know learning to throw off my left is a necessity. I will continue working these drills. Standing throws x 5 concentrating on getting low and finishing on my left leg. I finally got 3 with a step over, but the step over was almost an after thought. 7/30/12 Weights Jobes Javoreks Complex 1 x 2 cycles @ 35# ea. DB Bench Press 5 sets x 5 x 90# ea. SS with Incline Press 95# with purple bands x 5 sets x 5 reps explosive. What a pump! |
Posted By: jsully
Date Posted: 8/10/12 at 7:51am
| quit slacking |
Posted By: Stanley
Date Posted: 8/13/12 at 7:28pm
Slacking? Not. I'm just collecting my thoughts. 7/30/12 Javorek Complexe 1 x 2 x 35# DB Jobes DB bench presses x 5 sets x 4 reps x 90# SS Incline Presses x 5 sets x 5 reps x 105# with black bands 8/1/12 Javorek Complexe 1 x 2 x 35# DB Jobes 8/4/12 Throwing Clinic with Jake Sullivan LWFD Stands x 5-6 learning to keep the weight closer to my body - Breakthrough standing throws hitting closer to 40' with less effort. Singles x 10 trying to over rotate and follow through on my throws with weight on left foot and pushing through to finish. Fulls x 3 problem with my foot placement after the cast. Cast and drop x 5 tightening up my initial turn and waiting for he weight to drop to zero. Fulls x 2 a little better but still under rotating on the sprint. More to work on. O/S Toeboards x 4 getting a little more hip action. Trying to stay loose in practice. Standing x 5 definitely getting more distance with less effort. Wheels x 8. Told I'm not doing the wheels correctly. Given some pointers by Jake and Jose on staying torqued before the delivery. Lots to work on. Sheaf Pick Up Drill x 5 - I'll be using these in practice after I get my sheaf and fork. Fills x 2-3 good stuff Caber - Pick and Sprint - Tons o Fun Lunch at the New Yorker - Good Times and too many calories to count. Awesome Day! 8/6/12 Javorek Complexe 1 x 2 x 35# DB Jobes Walking Stretches O Stone Toe boards x 4 Stands x 5 Wheels x 10 really working on hitting the post with the left and being torqued at the initiation of the throw. MSA x 10 Really slowed this down to a crawl concentrating on a Tai Chi style walk through and explosive delivery. Able to hit 37+ without any momentum. Stricktly hip and torque. Best O/S practice I've had in 3-4 months. 114 degrees today! 8/8/12 Javorek Complexe 1 x 2 x 35# DB Jobes Walking Stretches LWFD Stands x 5 concentrating on follow through and keeping tight 3 at 38'+ Sprint drills x 10 finally hit proper positions on about 3 which were over 50' with little effort. Cast and Drop x 5 getting in tight and waiting for weight to arrive. Fulls x 7-8 - with 3 pretty good throws. The last 3 sucked as my back was trashed. Another awesome practice. News said it was 119 in Awatuckee just 10 miles away. My truck said 116 as I left the gym. Nasty!! 8/11/12 O/S Toe boards x 4 best 33' Stands x 6 with 2 - 3 at 38'+ Wheels x 10 - again concentrating on positions and delivery MSA x 5-6 slow movement. Took 2 more at end concentrating on speed first was pretty good second fell apart. LWFD Stands x 5 concentrating on follow through and keeping tight 2 at 37'+ Sprint drills x 10 finally hit proper positions on about 4 which were over 50' with little effort. Fulls x 5 - with 2 pretty good throws. Back held up nicely. Still need to work the singles. Not hitting positions consistently. Another awesome practice! Really slowing down and analyzing things and not just going through the motions. Diner at the Texas Roadhouse celebrating my 18th wedding anniversary. I had a huge prime rib with two huge beers. It was awesome! 8/12/12 HWFD 56# Stands x 5 concentrating on follow through and keeping tight to the body 2 at 18'+ Sprint drills x 10 finally hit proper positions on about 2 which were over 20' with little effort. Decided to hold on full throws until I can get a better percentage of success on the Sprint Drills. Hammers 3 turns x 8 best 87'+ 2 - 3 turn 80% throws at 70'+ wanted to do more but someone broke the handle. Another awesome practice. Took videos Saturday and Sunday, but after seeing how fat I've become I am too self conscious to post them. 282# on the scale Sunday morning. PR! Breakfast of the condemned 3 egg Denver Omlette with a half pound of ham, hash browns, and a biscuit and gravy the size of two fists. Awesome! Diet starts 8/13/13. Goal - 255# by November 4th. |
Posted By: jsully
Date Posted: 8/14/12 at 9:32am
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got your text msg.. yeah I'm down for the 25th, remind me as the time gets closer and I'll confirm the location. Right now I'm thinking the same park as before.. about 6am-ish depending on how whiny Adam is about getting out there that early... haha
good update here.. going to drop 30#s eh? I'm hoping to be roughly the same by christmas, we'll see how that goes, lol
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Posted By: Stanley
Date Posted: 8/14/12 at 9:12pm
Sounds good. I hate dieting, but I guess it's that or start doing more cardio. I hate cardio more than dieting. I'll shoot you a text before the 25th. 8/14/14 Javorek Complex 1 x 2 sets x 40# DB TOUGH! Jobes Walking Stretches O/S Toe Boards x 4 Standing x 10 best about 5 out around 38' without trying too hard. Progress! Wheels x 8 getting out to around 37' on these too. Really concentrating on driving the left into the ground and then firing. MSA x 2 fast. First throw pretty good to around 37' +. Second fell apart, so back to super slow movements. MSA x 6 Super Slow and exploding on left toe touchdown. I had two or three good throws. The rest sucked. Balance?? Diet BW = 276.2 am and 277.9 pm Avg = 277.05 94g fat 452g carbs 154g protein Calories = 3113 food - 853 exercise = 2278 net (shooting for 2360) |
Posted By: jsully
Date Posted: 8/15/12 at 10:31am
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something that has helped me (and still does) is breaking the spin up into 2 throws.
you always want to go slow->fast
so, for the 180 drill get your right foot set. then put your left foot in place and hold your upper back in the correct position. stop completely. then continue like a standing throw. when you can do this comfortably, then combine them together with a really slow turn and an explosive finish. build from there getting faster and faster. I did this specifically yesterday because my 180 drills were good but I wasn't able to put it together into the full spin. So I came out of the back and went through the spin very slow, held my upper body and got faster as the throw came closer to the end. Make sense? After about 4 of these my timing was getting good so I could push everything a little faster. Then I tried going too fast and tech broke down so I took it back to step one again.
Hope that helps some.
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Posted By: Stanley
Date Posted: 8/15/12 at 9:37pm
Definitely helpful, but that is more or less exactly what I've been trying to do. 8/15/12 Javoreks Complex 1 x 2 sets with 40# DB Easier than yesterday. Jobes Walking Stetches LWFD Standing x 5 concentrating on good form all out past 35' Singles x 13 slow and deliberate . Concentrating on over rotation and follow through on left leg. About 8 good throws. Full x 2 fast. First out past 55', but form broke down on second, so back to singles. Singles x 5. First two slow and good form. Then speeding up on last three. Last throw 55'+ low effort and good form. Good place to end the day. BW = 275.2 am + 277.9 pm AVG= 276.55 84g fat 383g carbs 166g protein 3097 cal food - 791 cal exercise = 2306 net calories |
Posted By: Stanley
Date Posted: 8/22/12 at 9:31pm
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8/19/12 Jobes Walking Stretches 16# Shot Overhead x 4 best 39' Toe boards x 4 Stands x 4 Wheels x 10 MSA x 6 Still concentrating on slow movements and exploding on the release, but only in proper position (as proper as I am flexible). I can now hear the increase in velocity (totally different than a month ago) on release of the implement. Last few practices have been awesome. HWFD 56# Stands x 5 best 19'+ Sprints x 5 nice and easy lobbed 2 out past 22+ with no effort. Learned something. Keep weight close to right leg on cast entering turn just as implement passes right leg. Use hips to move the weight. Very low effort, but great result. I just need to speed it up. Finish is getting better but still seems to be an after though 80% of the time. LWFD 28# Sprints x 12 Full x 1 Sprints x 6 Got good throws on last five of the first 12 sprints, so I decided to go for a full. Pitched one out to 56' with good footwork, but still didn't end the throw properly on my left, so back to sprints. Next 4 were nice and easy good form, and last two I blasted out past 54' just to see if it could speed it up and keep proper form. Not too difficult . I have heard repeatedly that I need to loosen up, and I finally figured out what Jake and Ryan and others were talking about. I tend to cringe (tense up) right before an MSA, Wheel, LWFD or HWFD throw. I guess this has been a subconscious effort to protect my back and other muscles from injury. Kind of like you do with a heavy Squat or Dead, but I now realize that a throw should be as natural as walking. Once I realized this, effort went to 40% on all throws because my body is no longer working against itself. It was a hard thing to understand, but now that I do it has made a huge difference. I can throw more with less fatigue. 8/21/12 Javorek Complex 1 x 2 w/ 40# DBS Jobes Walking Stretches 16# Shot Toe Boards x 4 Stands x 6 Wheels x 10 MSA x 10 Very similar to Sunday practice, and I am really starting to feel the follow through from the hip through the shoulder to the wrist. BW=273.2am & 275.6pm AVG= 274.4 78g fat. 352g carb. 150g prot. 2891 cal food - 726 exercise = 2165 net cal Plantar issues are working themselves out. |
Posted By: Stanley
Date Posted: 8/23/12 at 11:33pm
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8/23/12 No time for weights or extensive stretching. LWFD 28# Stands x 8 best 13.11m PR Sprints x 22 best 17.07m Got good throws on 15 out of 22 sprints. Once I got the PR on the stand, I decided to try the same technique on the sprint but doubling it. I got some pretty good distance out of 7-8 throws with little effort. Still trying to consciously follow through with the right leg. Getting some good results. BW=273.1am & 274.8pm AVG= 273.95 93g fat. 300g carb. 150g prot. 3003 cal food - 581 cal exercise = 2422 net cal |
Posted By: Stanley
Date Posted: 8/28/12 at 9:35pm
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8/25/12 Walking Stretches 16# Shot Overheads x 4 not getting good chest extension best around 0.606 chains Toe boards x 4 Stands x 3 not getting good seperation. Need to wait longer for release. Wheels x 5 Same problem as above. One or two out to 0.576 chains. MSA x 4 not sticking the left leg. Did some footwork drills as prescribed by Jake. Winded! 28# WFD Stands x 5 best of 0.697 chains PR Sprints x 5 best of 0.879 chains low effort good distance maybe a PR Full x 1 out to 0.848 chains very low effort. Really getting some consistency. Hoping to break 1 chain in the next 2 weeks. 8/27/12 Jobes Walking Stretches 16# Shot Toe Boards x 4 out to 0.50 chains Stands x 6 finally got loose on the last throw out to 0.576 chains Wheels x 10 really getting torqued on these. Slow but explosive delivery all throws out past 0.576 chains two at 0.606 chains +. PR MSA x 10 slow. Really trying to stick the left, but slightly over rotating and releasing bent over. Needs more work. Still hitting 0.576 chains with three throws which is an improvement. Normally my stand is longer than my MSA. Getting better. Wheels x 2 trying not to end on a bad note, but back was tired, and the last two were the worst of he day. Decided to pack it in. Weight 272.2 am 274.0 pm AVG = 273.1 Calories 2629 food - 436 exercise = 2193 net 51% carbs 17% protein 32% fat |
Posted By: jsully
Date Posted: 8/29/12 at 10:49am
| chains? |
Posted By: C. Smith
Date Posted: 8/29/12 at 10:52am
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Everyone knows a chain is 66 feet. ------------- |
Posted By: Lance Creed
Date Posted: 8/29/12 at 12:43pm
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That's it... If Stan measures in "chains" I'm going with cubits! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 8/29/12 at 12:48pm
*facepalm*
of course, what was I thinking?
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Posted By: Lance Creed
Date Posted: 8/29/12 at 2:37pm
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From wikipedia: "A chain is a http://en.wikipedia.org/wiki/Units_of_measurement" rel="nofollow - unit of http://en.wikipedia.org/wiki/Length" rel="nofollow - length . It measures 66 http://en.wikipedia.org/wiki/Foot_%28length%29" rel="nofollow - feet , or 22 http://en.wikipedia.org/wiki/Yard_%28unit_of_length%29" rel="nofollow - yards , or 100 http://en.wikipedia.org/wiki/Link_%28unit%29" rel="nofollow - links http://en.wikipedia.org/wiki/Chain_%28unit%29#cite_note-0" rel="nofollow - [1] , or 4 http://en.wikipedia.org/wiki/Rod_%28unit%29" rel="nofollow - rods (20.1168 http://en.wikipedia.org/wiki/Metre" rel="nofollow - m ). There are 10 chains in a http://en.wikipedia.org/wiki/Furlong" rel="nofollow - furlong , and 80 chains in one http://en.wikipedia.org/wiki/Statute_mile" rel="nofollow - statute mile . An http://en.wikipedia.org/wiki/Acre" rel="nofollow - acre is the area of 10 square chains (that is, an area of one chain by one furlong). The chain has been used for several centuries in Britain and in some other countries influenced by British practice." Looks like everyone knew except me... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 8/29/12 at 7:59pm
Chains are a unit of measure that I deal with on a daily basis, though links, rods, poles, varas, meters, survey feet, international feet and yards are all familiar to me. Cubits are a bit antiquated (never seen in my practice), but my personal favorite was "a smoke on a donkey", which everyone knows is exactly 333 survey feet. I just thought it more appropriate to be "breaking chains" than breaking feet. Though the term "breaking chain" likely means something different to me than to most. We use the term to mean measuring less than a full length of chain, usually at the end of a line or when measuring up hill. Thanks Jake, Craig and Lance for the laugh. I was a little bored yesterday being a day off of throwing, and thought I would try something different. I think I will report in links tonight since there are 100 of those in a chain, and it will make my numbers look bigger. 8/29/12 Walking Stretches 28# WFD Stands x 10 started out at about 60 links, but got longer on each throw as I got loosened up. Last throw at 68.18 links. Sprints x 10 started at 71.21 links and progressed to 83.33 links. Fulls x 5 first two were horrible. Last throw at 86.36 links. Getting closer to a PR, but throws were sloppy. Still not consistent on foot work and not consistent on my follow through. Back to Sprints x 5. Applied a little more umph here and got my last 5 out past 86.36 links and one at 89.39 links and a PR! Every practice has been awesome since the clinic. I am so stoked, and I hate the days when I don't get to throw. I know that I need to get back to the weights. I plan to do that starting Monday lifting 3x per week before throwing. I am planning a long weekend of throwing practice. Good luck to all throwing in Pleasanton. I wish I were going. Hopefully next year. |
Posted By: Stanley
Date Posted: 9/03/12 at 6:24pm
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8/31/12 Walking Stretches LWFD 28# Standing Throws x 6 best 44'+ Sprints x 10 just trying to hit positions Full x 5 hit 57' on a couple, but technique started falling apart. Back to sprints. Sprints x 10 first five at 100%, 4 @ 57'+, 1 @ 60' 6" PR! Slowed things drown to just hitting positions for last 5. This was a hard workout, and it was hot about 85 degrees with 80% humidity. Went to ACE and bought lawn mower blades. Spent the evening rigging up hammer boots with my old 16 year old red wings which were resoled in 2005. 9/1/12 Walking Stretches Jobes HH with blades - blades suck! How can you get any throwing in without a partner to shag? Luckily my brother was throwing with me. Fulls x 5 best out to 69'. Trying to be long and smooth, but hard to do on your tiptoes. Singles x 3 kept falling on my face. Doubles x 3 got two more out near 69' LH Full x 6 best of 84'+ still having a hard time with balance. Need lots more practice. Still pretty sore from LWFD so made it a short day. Hamstring attachment on left leg at knee was slightly inflamed and agrivated from digging in with the boots. Not my best hammer performance, but not bad for first booted attempt. 9/2/12 Walking Stretches Jobes 16# Shot Overhead Scoop Toss x 6 best of 42' PR Toe boards x 4 best of 33' Stands x 10 best of 38' trying to get a long push and stay loose following through with the hip. Wheels x 6 best of 37' having trouble staying torqued and smooth. MSA x 10 last three out to 37-38' starting to catch my standing throw finally. First seven throws were stiff and clumsy. Back to Wheels. Wheels x 7 with 15# stone. First four for position. Last three I let rip and got two past 37'. Felt like I started getting somewhere toward the end of the MSA's and didn't want to quit. Good practice. Hot again! Completely gassed. 9/3/12 Walking Stretches HWFD 56# Stands x 6 with three at 21'+, one at 22' PR Sprints x 8 with 6 grouped at 25' low effort. Pretty good for me. LWFD 28# Stands x 4 with two at 43' Full x 5 with one at 56'+. Again form not so great. I can tell I am not sprinting at the right moment, so back to sprints. Sprints x 10. First 5 at low effort trying to feel positions. Tried 3 at 100% but couldn't break 55'. Backed off and concentrated on smooth and long, last two over 57' and last one at 59'. Called it a weekend. I will take Tuesday off and see how I feel on Wednesday. Really sore in my right trapezius this afternoon. Otherwise just a little low back stiffness. Awesome Weekend! |
Posted By: Stanley
Date Posted: 9/06/12 at 7:57pm
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9/6/12 Trap has been sore for two days, so I did double sets of Jobes as a warm up today. Feels like I tore something, like a knife in the top of the pointy bone on the shoulder. Throwing shot doesn't hurt, but i am curious what weights will feel like on Saturday. Jobes x 2 Walking Stretches 16# Shot Toe Boards x 4 Stands x 6 nothing special Wheels x 10 barely breaking 35' on first 9. I couldn't figure out why. Then on 7 & 8 I noticed that I was reaching with my left leg. I shortened up my stance and got 3 more feet. Number 10 at 38', so I thought "huh?". I tried shortening my stance for MSA, and all throws over 36' and much faster. MSA x 15 - 3@ 36'+, 5 @ 37'+, 4 @ 38'+, 2@ 39' MSA PR!, last one at 35' gassed. What is curious to me about not reaching is, I still covered the whole trig. But it was much faster, and the effort was still low. I need to speed it up, but when I tried things fell apart. The looser I stayed the further it went. Thanks for another profitable tip Jake! Fell off the wagon with my diet this past weekend. I had some pretty good food though. Weight is at 274#. I'll get back on this coming Monday. ------------- |
Posted By: Stanley
Date Posted: 9/09/12 at 7:29pm
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9/8/12 Walking Stretches LWFD Stands x 5 best of 44' 56# HWFD Stands x 5 best 23' PR LWFD Sprints x 5 all over 55', 3 @ 59.5' +\- 56# HWFD Sprints x 5 first throw @ 26.5' PR went 24', 23', 20', 18'. Not sure what was up here, but similar luck with LWFD. LWFD Fulls x 10 one at 57' but majority just over 50'. LWFD Sprints x 7 first few at 50', but started to relax at the end and got two out to 57'. I have a hard time staying relaxed with the 56#. The harder I tried the less distance I got. Turned into a shit show pretty quick. Will try again on 9/14. 9/9/12 Jobes Walking Stretches 18# Stone Overhead Scoop Tosses x 4 best 37.5' Toe Boards x 2 best 33' Stands x 4 best 35' 16# Stone Wheels x 5 best 37' MSA x 15 all over 35' three out to 39'+. Again staying relaxed was key. The harder I tried the less distance I got. LH w/ Boots Fulls x 10 best about 84'. Still off balance, but trying to stay long and really reach back and chop down. I noticed my throws we're all really high, so I need to flatten my orbit and work on release. Really sore after this one. Hit the hotub for an hour and went to Mexican dinner with the wife. Crashed for an hour in the afternoon. I must be tired. The trap muscle is still sore, but seems to be getting better and isn't interfering with my workouts. |
Posted By: jsully
Date Posted: 9/10/12 at 10:29am
stop measuring for 2-3 weeks. just focus on relaxing and hitting the positions, don't worry about "trying".. you need to stay relaxed.
I approve this message.
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Posted By: Stanley
Date Posted: 9/11/12 at 8:08pm
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Thanks Jake! 9/11/12 Walking Stretches Jobes Weights Bench Press 8x135, 5x225, 3 sets 2 @ 265# ss w/ squats 2 min rest between sets ATG Squats 8 x 135, 3x225, 3 sets 2 @ 275# see above Really feeling the squats in my left hamstring and right trap. LWFD Stands x 5 Sprints x 5 Back was feeling trashy after the squats. Full x 15 First three throws were awesome then form started to fall apart, and I began to experiment. Breakthrough! I narrowed my casting stance to about 1' between my heels with toes pointed out like a squat. I slowed the cast down so that after my first turn the weight was at about 9 o'clock when I landed then I concentrated on he sprint. Low effort and no looking at the ground, but my distances were the longest I have ever had from this trig. I didn't measure but I know they were over 59' because of previous throws. I can really feel the power from my calf/leg/hip thrust on the sprint and release, and my left hammy is telling me i am getting a good block on release. I will spend the next two weeks concentrating on hittin these positions and less on distance. The last two full throws felt perfect, so I decided to do 5 more. The next 4 felt perfect, and my last throw was the longest of the day. Stoked! I had a lot of hip soreness this morning from this weekend's practices. I am not sure what this means because it is a first, but I suspect it means I am starting to really get some hip thrust into my throws. Trap is sore, and I am now certain that is from the force I am exerting in the sprint. The pain has no effect on my bench press or stone throws, but it is sore as hell after a weight workout. Very happy with my progress these past few weeks. |
Posted By: jsully
Date Posted: 9/12/12 at 10:43am
| awesome breakthrough.. |
Posted By: Stanley
Date Posted: 9/16/12 at 7:36pm
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9/14/12 Walking Stretches Jobes HWFD 56# Stands x 5 Sprints x 5 Fulls x 3 last throw was the easiest HWFD throw I've ever had. I had to measure it 28.5' PR! I felt I had more in the tank but wanted to end on a high note and get in some LWFD. I filmed my last throw. My only complaint is I finished closed off, but that's an easy fix. I am excited for next practice. LWFD 28# Fulls x 15 All of these felt good. Good positions and finish. Sprints x 5 9/15/12 Walking Stretches Jobes 16# Shot Stands x 5 Wheels x 5 MSA x 15 concentrating on form and attempting to incorporate some speed. Form fell off a few times and I had to slow it down. Wheels x 5 9/16/12 Jobes 16# Hammer Fulls x 10 with boots. Third practice with boots last three throws over 90' with one at 94'6". All time PR! Real tired at the end of the day. The good news is my plantar fasciitis, hamstring tendinitis, and trap tear are healed. Ive been doing a little self massage and stretching and all issues appear to have resolved. I guess I'll get back on the diet now. Here is some video from this weekend: http://youtu.be/u-VaBAarjH4" rel="nofollow - Practice 9/14-9/16 |
Posted By: Stanley
Date Posted: 9/19/12 at 5:29am
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9/18/12 Walking Stretches LWFD Stands x 5 Sprints x 5 Fulls x 15 Back was fatigued. Throws didn't feel good until after the 10th full, and timing was off. Dropped about 20% of the first 15 fulls because of bad form. Last 2-3 were good, so back to sprints. Sprints x 5 I had 4 pretty good throws, but no gas left in the engine. Full x 7 - Hook gripped these. Nothing spectacular, but much better form. Is it a foul if you glove goes with the implement? Ruined a second glove in two weeks. Tired at the end of the day. Shins, hips and back all feeling it. Weight training tomorrow. Maybe a stone practice depending on how I feel. Body weight = 273# |
Posted By: Stanley
Date Posted: 9/20/12 at 8:14pm
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9/20/12 Didn't workout Wednesday. Starting next week throws on Tues Thurs, weights on Monday Wednesday. Too much to do in one sitting. Prehab: Jobes Walking Stretches Weights: Superset Dead Lift, Clean Grip Power Snatch, OHP: 3x5, 3x3, 3x5: 250#, 135#, 135# Throws: 16# Stone Toe Boards x 2 Stands x 5 Wheels x 8 MSA x 20 Really concentrating on good form and speed. Sped up and slowed down several times. Did about 10 unweighted MSAs to try and ingrain form in between weighted throws. Throws felt good. Weights were probably too easy. No back pain today, in fact no pain at all. 
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Posted By: Lance Creed
Date Posted: 9/22/12 at 12:13am
What are those? Close grip snatches? I realize that is a n00b question, but that's 3 modifiers before the base lift and that's a lot for my little brain to process. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 9/22/12 at 8:59am
I do all my snatches with a firm narrow grip.  Seriously though, I read somewhere on this board that narrow grip or "clean" grip snatches were easier on the shoulders. Plus on the third rep you can go straight into over head presses without a pause. Snatch grip would be too painful for me on the overheads, and I don't think snatch grip OHP would be that beneficial.Upper back feels powerful this morning. Looking forward to a long WFD workout this afternoon. |
Posted By: Stanley
Date Posted: 9/24/12 at 8:29pm
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9/22/12 Walking Stretches Jobes LWFD Stands x 3 56# HWFD Stands x 3 Fulls x 10 first couple were sloppy, but started getting consistent on throws 4-8. 9th throw was a disaster, so I decided to take one more concentrating on slow, easy and loose. Another good throw, but I was exhausted. LWFD Sprints x 5 I had a really long one so I decided to measure 62' PR! So stoked. Fulls x 10 I took 8 throws concentrating on good form. I took about 4 before it felt right. Throws 5-8 were right on, so I decided to put the petal down for the last 2 (exhausted or not). Last two throws over 60 one at 61'. This is progress. Out of 10, 5 were over 59 with very little gas left in the tank. Two things I noticed. First, when I hit the sprint properly I can feel a huge pull on my arm all the way to my neck. Then and second I feel a huge surge of power in the right leg/hip transferring to my left which actually helps me hit the second turn. The process repeats on the second turn except now I have to stop myself. Three times I almost fell across the trig trying to stop with both feet at the toe board. This is new and exciting. 9/23/12 Walking Stretches Jobes 16# Shot Decided to analyze the stone throw angle today. Setup a painters extension pole with a push broom tip out at 12.75 feet. Since my shoulder height is about 5 feet, I raised the pole to 12.7 feet above the ground approximating a 31 degree angle. Atan (12.7 - 5)/12.75 = 31.12 degrees I then practiced a few throws to see where I am. Stands x 5 all cleared the pole by a few feet. Wheels x 5 all cleared the pole by a few feet which places me between 31-36 degrees. MSA x 5 Smacked the shit out of the pole two out of 5 times and the others were low but out of line. I need to get my release angle up. Future practices will concentrate on proper release angle for MSA. I am certain too that I am not getting my hip into the throw enough so back to slow and deliberate drills for a couple of weeks. Light Hammer with Blades Watched one of Jakes videos before practice. Trying to raise my orbit in front a foot catching it to the left and driving it down and to the right. Throws went 77, 77, 85, 87, 89, 91, 90, 91, 89 then the hammer broke. These throws are so taxing, and I didn't give myself much rest between. I definitely feel the power here, but need more practice. I am now liking the blades, but you have to have a partner. Blasted tired after this workout though low in volume. I want to design some quick disconnect blades. Like skis? If I make them who will buy? Is it worth the trouble? 9/24/12 Weights Jobes Superset ATG Squat, Benchpress, Powercleans; 3x5, 3x5, 3x3; 225#, 245#,185# Bent Over Rows; 3x5; 235# Tired mentally and physically. I have to figure a way to get more time between workouts. I just don't want to go home after work. There is nothing to do. Bodyweight 272.2 am + 274.0 pm Avg = 273.1 Haven't gained or lost in a few weeks. I just know I don't want to go back where I was last year. It's not worth it, so I am going to increase workout volume and maintain my calories until after Tucson. If I lose more great. If not eff it. |
Posted By: Stanley
Date Posted: 9/24/12 at 10:35pm
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Here is some video from the shot put angle check. http://youtu.be/5RpR841RDjQ" rel="nofollow - Angle Check |
Posted By: Lance Creed
Date Posted: 9/25/12 at 11:57am
I'm in. I have been pondering making retractable blades the past few weeks. I think quick disconnects is a better solution. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Stanley
Date Posted: 9/25/12 at 9:29pm
Cool! I've got some ideas on how to do it. Let me see what I can put together between now and Tucson. 9/25/12 Walking Stretches Jobes LWFD Stands x 5 Sprints x 5 Full x 15 Sprints x 5 Practice was okay. I had a few good throws, but am having trouble today getting my left leg around before release on about half of my fulls. Legs felt tired, and didn't have the punch I had on Saturday. Back tightened up but didn't really give me too much trouble. Here is some video from today: http://youtu.be/bu_Bu5X8m1Q" rel="nofollow - Practice 9-25-12 Just had a chance to review the video, and it looks like I am still throwing closed off. I will concentrate more on sprints and stands for the next two weeks. More on form than distance and try putting the speed back in again with the full in two weeks. I have to get my left leg around and open my hips. Still feeling the pull at take off and release though, so just a little tweaking. Distance was still above par today, but my form was off. Back to square one. Weights and Stones Tomorrow. I have to do some tractor work Thursday and Friday, so next workout after Wednesday will be Saturday. |
Posted By: jsully
Date Posted: 9/25/12 at 11:28pm
| the 3rd full throw looked really good |