Training Log: Nathan Parker
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15473
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Topic: Training Log: Nathan Parker
Posted By: Nathan Parker
Subject: Training Log: Nathan Parker
Date Posted: 6/20/12 at 12:00am
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I think its about time I get a log going. I am a second year thrower with a track and field background. It took about 12 years after my track career to finally find something to get me off the couch, and I couldn't be happier. I have been back in the gym now for a year. I went from 210lbs last year to 220lbs this year. It took a full off season to start to feel comfortable with lifting again. I want to get into a 5/3/1 program at the end of the throwing season to see what that can do to get some size on me. I am not nearly where I want to be, and I looking forward to getting there. Feel free to pick me apart. All feed back is wanted and appreciated! Personal Bests: Braemar: 35'6 open stone: 44'(this year) LWD: 60'6"(this year) HWD: 28'6"(this year) HH: 77' LH: 96'8.5(this year) Sheaf: 30'(this year...the bar only went up to 30', crushed it) Caber: 1:00 WOB: 13'3(this year) 6-20-2012 standing shoulder press: 10xbarx2 10x135 8x145 6x155 Log press: 10x135 8x135 6x135 shrugs: 225x10 315x10 405x11 Deadlift: 10xbar 225x10 315x10 405x6 Hungarian core blaster: 10x55 10x65 10x75
------------- Sport Kilt JDJ Caber Company Hylete.com |
Replies:
Posted By: Nathan Parker
Date Posted: 6/20/12 at 10:06pm
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Throws day open stone: Working on spin technique. Never done it before. Hope to get respectable with it by Saline on july 14th. If not, then will keep gliding. 5x standing best of 43' worked on spin drills 10x full spin most were around 42-44 feet. Only 1 felt good 47' I over rotate alot and foul out of the box. Light Hammer: 5x 1 wind best of 74' 5x 2 wind best of 96' 5x 3 wind best of 102' Sheaf: 10x 25lb bag over 20 ft fence 10x 16lb bag ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/21/12 at 9:36pm
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Off Day. Played in our beach volleyball league. Won first game easily. Got whooped in the second game by some young, tan, and fit college kids... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/23/12 at 9:53am
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6/22/12 Back Squats: 10xbar 10x225 6x315 6x405 3x455 Zercher: 10xbar 10x135 6x225 3x315 1x355 1x405 30 on treadmill. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/24/12 at 9:45pm
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throws day: Trying to teach myself spinning open stone is not working! Took video for the first time today to see how bad my form is. Learned a lot after the fact. stone: 5x standing 5x glide best of 45' HWD: 3x1 spin best of 23' 5x full best of 31' LWD: 5x1 spin 5x full best of 60' Light Hammer: 5x 2 wind 5x 3 wind best of 98' Sheaf: 5x 25lb bag 5x 16lb bag WOB: 5 full tosses I have no bar, so just working on form. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/25/12 at 10:32pm
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Lat pull down close grip: 180x8 360x6 410x6 410x6 Lat pull down wide grip: 360x6 360x6 360x6 380x5 Row Machine: 360x6 410x6 460x6 510x6 Bent over rows: 135x10 175x6 195x6 205x7 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/25/12 at 10:38pm
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Corrections*** Lat pull down close grip:180x8 270x6 320x6 320x6 Lat pull down wide grip: 270x6 270x6 270x6 270x5 Row Machine: 270x6 320x6 370x6 420x6 Bent over rows: 135x10 175x6 195x6 205x7 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 6/27/12 at 11:34am
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Bench:
135x10
185x5
225x5
245x5
Incline:
185x5
195x5
205x7
Dips:
set 1: 20
set 2: 20
set 3: 23
finished with some Abs stuff. My left hand is bothering me. Nothing serious, probable a minor sprain. Its more annoying than anything. I have no idea what or when it happened, but was able to get through the workout. I am taking on vacation next week(deload week) so hopefully its healed by the time I get back.
I am looking for some big Pr's at the Saline Celtic fest on the 14th. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 7/15/12 at 3:30pm
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My hand bothered me all through my vacation. When I cam back, I did some light work in the gym and a couple easy throwing days. I wanted to make sure I was going to be as close to 100% for Saline. Saline Celtic Festival 7/14/12 Took first overall in the A class. I was fortunate. Sean was the better thrower all day. I did have 7 PR's. Breamar 33'11" crap Open Stone 46'5" PR HWD 29'4" PR...disapointed I didn't hit 30' LWD 62'5" PR HH 82'4" PR LH 105'5" PR Caber 1:00 PR Sheaf 34' PR "had the height" at 35'1" WOB 13' Next competitoin in Gaylord on the 28th. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/06/12 at 2:01pm
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08/04/12
Dublin Irish Festival
Breamar 35'7" new PR
O Stone 45'1.5"
LWD 68'8.75" new PR
HWD 31'3" new PR...first time in the 30's!
WOB 14' new PR
Caber "Black Widow" 75 degrees
Sheaf shit the bed with a no height
Overall 3rd place against the best field of athletes I have seen. Field record was set in every event by the winners. Bunch of great guys, and well run festival.
8/5/12
Block 1, Week 1, Day 1
Here we go!
warm up, pvc roll, stretching
Squat:
10x bar
10x135
10x205x10
Good Mornings:
10x95x3
Jump Rope:
1 min x3
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/06/12 at 8:55pm
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8/6/12 Block 1, Week 1, Day 2 Warm up, stretching Overhead Shoulder Press(10x10 @50%) 10xbar 10x95 x9 Shrugs: 10x185 10x270 10x320 Tricep Push Downs: 10x80 10x85 10x90 Front Shoulder Raises: 10x25 10x25 10x25 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: BrianKing
Date Posted: 8/08/12 at 9:55am
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Good throwing with you on Saturday Nate. Definitly doing that show next year. |
Posted By: Nathan Parker
Date Posted: 8/08/12 at 11:22am
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Same to you Brian. I will be back as well. Awesome festival! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/09/12 at 4:16pm
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8/8/12 Block 1, week 1, Day 3 Did chest today rather than Deadlift due to leg soreness. Will do deads on Thursday. Bench Press: 10xbar 10x150 x9 Dips: 3x10 Pullups: 3x10 HCB: 10x75 10x85 10x95 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/09/12 at 8:15pm
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8/9/12 Blaock 1, Week 1, Day 4 Deadlift: 10xbar 10x135 10x185 x8 Good Mornings: 10x135 x3 Bent over rows: 185lbs Quit after 1 rep. I have been experiencing pain in my left forearm brachioradialis muscle for a few weeks. Hurt during pullups yesterday. Decided to give it a rest. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/13/12 at 1:09pm
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8/12/12
Block 1, Week 2, Day 1
Squats:
10xbar
10x135
10x205 x8
Seated Box Jumps:
3 sets x10
Double Leg Hurdle Jumps:
8 hurdles set at 30" x5
Jump Rope:
3 sets x 1min ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/13/12 at 7:50pm
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08/13/12 Block 1, Week 2, Day 2 Over head Press: 10xbar 10x95 x9 Shrugs: 10x185 10x275 10x365 HCB's: 10x70 10x80 10x90 Hope to throw a bit this week. Weather has been dismal since my last games. Looks like I can get a session in Wednesday. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/14/12 at 10:04pm
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8/14/12 Block 1, Week 2, Day 3 Deadlift: 10xbar 10x135 10x185 x8 Good Mornings: 10x135 x3 Single Leg Box Jumps: 10xeach leg x3 No rain in forcast for tomorrow, so going to get a throwing session in. Also, ordered a pair of Texas Switchblades today. I can't wait to get them on my boots. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/15/12 at 7:39pm
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8/15/12 Throws: Braemar x6 meh... Open Stone standing x8 45' Worked on MSA x5 45-48' much better. Might try it in Columbus next month. LH x8 95-100' meh... HWD x5 32' LWD x5 62-65' meh... I need better equiptment. Heavy and light weights are shitty homemade hand wreckers. Cant do more than 5 throws each. I might get me a ballistica. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/19/12 at 5:44pm
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8/18/12 Block 1, Week 2, Day 4 Bench: 10xbar 10x135 10x150 x8 Incline Bench: 10x135 x6 Chair Dips: 3 sets of 25 Tricep Push Downs: 10x65 x3
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/20/12 at 9:48pm
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8/20/12 Block 1, Week 3, Day 1 Squat: 10xbar 10x135 10x185 10x225 x7 Good Mornings: 10x135 10x135 10x135 Single Leg Box Jumps: 3 sets of 10 each leg ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/22/12 at 10:22pm
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8/22/12 Block 1, Week 3, Day 2 Overhead Press: barx10 95x10 105x10 x8 Shrugs: 135x10 225x10 315x10 365x10 Tricep Push Downs: 65x10 70x10 75x10 still can't do any chins, rows, or pulls due to elbow. It's getting better slowly... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/23/12 at 4:40pm
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Throws day: stone, LWD, Light Hammer, Sheaf. All easy throws around 70-80% Had a breakthru with hammer. Can't wait to throw in competition! I have tried laying on the floor and pvc rolling my forearm and bicept. Hurts so good...giggity. Hopefully this goes away soon. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/26/12 at 7:54am
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8/25/12 Decided last minute to go to Kalamazoo for their Scottish Fest. Glad I did. PR in WOB 15'6"(was 14'), PR is Breamar, and got my mojo back with sheaf. Consequently,I have two days of workouts to make up. Doing Deads today. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/26/12 at 2:47pm
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8/26/12 Block 1, Week 3, Day 3 Deadlift: barx10 135x10 185x10 200x10 x7 Jump rope: 1minx3 HCB: 60x10 65x10 70x10 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/27/12 at 10:14pm
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8/27/12 Block 1, Week3, Day 4 Bench: barx10 135x10 135x10 160x10 x7 Incline: 145x10 x5 Decline: 145x10 x3 Have to train 5 days this week to catch up. Deload next week, and Columbus Scottish Fest on the 8th. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/28/12 at 2:54pm
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Threw hammer and 56 today. 10-12 throws each. Nothing special. I suck at the 56... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/29/12 at 6:06pm
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8/28/12 Block 1 Week 4 Day 1 Squat: barx10 135x10 185x10 225x10 x7 Good Mornings 135x10 135x10 135x10 HCB's 65x10 70x10 80x10 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 8/30/12 at 8:16pm
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8/29/12 OHP: barx10 95x10 95x10 105x10 x7 Shrugs: 135x10 225x10 315x10 315x10 HCBs: 65x10 70x10 80x10 Hope to be able to do rows an pulls after deload next week. Pain in elbow is slowly going away. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/10/12 at 8:19am
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Catching up...
finished week 4
bench 175x10x10
incline 155x3x10
Deads 200x10x10
light rowing stuff. Elbow feeling better
Week 5
deload
3x10 @ 50% all movements
9/9/12
Columbus Scottish Festival:
Average throws for the most part. I did PR in 20lb sheaf(28ft), and PR in HWD 32+. Also, won stone over bar 22'. Had a great time with the guys, and got some good pointers from the pro's.
Off season starts right...meow!
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/12/12 at 11:28am
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9/10/12
Week 6
Bench
185x10 x5
Incline
155x10 x3
decline
155x10 x3
9/11/12
Deadlift
225x10 x5
Good Mornings
135x10 x3
Pull ups
BWx10 x3 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/14/12 at 7:35am
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9/13/12 Week 6 Day 3 OHP barx10 barx10 115x10 x5 Shrugs 225x10 225x10 315x10 315x10 HCB's 70x10 75x10 80x10 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/14/12 at 1:03pm
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Week 6 Day 4 Squat barx10 135x10 225x10 250x10 x5 Front Squat 140x10 160x10 175x10 Good Mornings 140x10 140x10 140x10 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/18/12 at 10:38am
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Week 7
Bench
barx10
barx10
135x10
Was supposed to be 5 sets. Felt stong and did 10.
175x10 x10
Incline
160x10 x3
Tri push downs
70x10
80x10
90x10 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 9/19/12 at 9:05am
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Week 7
Deadlift
barx10
135x10
225x10 x5
Pull Downs...took it easy. Elbow felt ok, but pain is still lingering.
180x10 x3
Hypers
3x10
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Jason Cherry
Date Posted: 12/12/12 at 3:50pm
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Hello-ello-llo-lo-o-o-o-o-o-o-o-o-o... ------------- "Example is the best precept." ~ Aesop |
Posted By: Nathan Parker
Date Posted: 12/12/12 at 4:22pm
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Hey Jason, training going well. documentation of said training not so good. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 12/23/12 at 9:11pm
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Starting my New Years Resolution early. Log my workouts!!! Only for you Cherry;)
Squats:
https://www.youtube.com/watch?v=JaW6cIypHxk" rel="nofollow - https://www.youtube.com/watch?v=JaW6cIypHxk
10x135
5x225
5x315
5x335
5x355
5x375
Focused on depth. Its getting better...
Romanian DL:
10x205
10x205
10x205
Leg Press:
10x270
5x360
5x450
5x540
11x540
Good Mornings:
10x135
10x135
10x135
finsihed up with box jumps
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 12/24/12 at 11:49am
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Bench: 10x135 5x185 5x225 5x250 5x250 5x250 5x250 4x250 Incline: 10x185 10x185 5x205 finished with cable flys and dips. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 12/27/12 at 11:43am
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12-26-12
Deadlift:
10xbar
10x135
5x225
5x315
5x365
5x425
5x425
5x425
Bent over rows:
10x135
5x225
5x275
5x275
finsihed with chin ups and pull ups 3x10x10
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 12/30/12 at 11:20pm
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12/30/12 Squats 8x135 3x245 3x335 5x365 3x405 PR 3x405 Hungarian Split squats: never done these before. they burn. I like. 8x135 8x135 8x135 Leg press: 5x270 5x360 5x450 5x520 5x570 Romanian DL: 10x205 10x205 10x205 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/01/13 at 8:19pm
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1/1/13 Bench Press: 10x135 5x205 3x255 3x255 3x255 3x255 Incline: 8x205 7x205 6x205 Finished with cable flys and dips. Breakie: 4 eggs, ham steak, banana, protein shake lunch: about a pound of turkey, mashed potatos gravy on everything. Dinner: Spaghetti with homemade meatballs(two plates) workout at 7pm followed by protein shake 2nd dinner: Three pbj's I gallon choco milk throughout the day. Another plate of spaghetti will be gone before bedtime. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/02/13 at 8:59pm
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01/02/13 Deadlift: 135x10 315x5 405x5 405x5 425x5 425x5 425x6 PR http://www.youtube.com/watch?v=GCjkyQc5C4s" rel="nofollow - http://www.youtube.com/watch?v=GCjkyQc5C4s
Did pull downs, and chin ups...short on time so I hurried though these. Breakie: 2 bananas, oatmeal, protein shake Lunch: 10 taco bell soft tacos...lol dinner: 2 plates spaghetti w/ meatballs 2nd dinner: 3 BLT's Gallon of choco milk done by 9:30 today. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: ken crum
Date Posted: 1/03/13 at 11:05am
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nice deads....holy carb loading ..lol....if you keep this up i predict it's gonna be a good summer for you ------------- crum |
Posted By: Nathan Parker
Date Posted: 1/03/13 at 11:16am
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Thanks Ken! Get those ribs healed up. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/04/13 at 10:02am
Weighed in at 238 this morning.  Shoulders tonight! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/05/13 at 9:16am
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01/04/13 OHP: barx10 95x10 150x5 180x5 180x5 180x5 180x5 Shrugs: 225x10 315x10 405x10 HCB's: 100x10 100x10 110x10 finished with front and side raises ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/06/13 at 9:56pm
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Testing this week Squats test today 410x4 Calc Max = 463lbs I was expecting a few more...frownface  Did some light accessory work after.
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/07/13 at 8:13pm
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Bench test today 260x7 PR Calc Max = 321lbs I should've went with 270, but this is the most weight I have had on a bar since my college days. Even then I never did 260 for 7. Very pleased. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/08/13 at 10:23pm
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Deadlift Test Day 445x7 PR Calc max = 550 PR Going to do strength phase of training lab for 5 weeks, then switch to speed phase to lead me into the Shamrock Games in March. Going to start throwing as weather allows. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/10/13 at 8:42pm
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OHP test 175x5 meh. This is my goat exercise. Calc max = 205 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/12/13 at 7:45pm
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A rare day in January to throw in MI. 58 degrees out. I went with a 12lb stone to work on speed. 10 throws 48-52' Did some 1 spin with the 28. 6 throws 48-56' 6 fulls with the 28. 75% effort. 22 hammer 1 turn, 2 turn, 3 turn 80'ish 16 hammer 6 fulls. All around 100' It's a start. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/13/13 at 8:59pm
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1/13/13 -12 year anniversary today Squats: barx10 135x5 225x5 290x5 355x5 355x5 355x5 355x5 355x8 Good Mornings: 135x10 x3 Lateral jumps 3x10 http://youtu.be/24zMPC9mwcQ" rel="nofollow - http://youtu.be/24zMPC9mwcQ ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/14/13 at 8:29pm
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Bench Barx10 135x5 225x5 245x5 x4 245x11 Rep PR Incline 205x10 195x10 185x10 Had to leave for a basketball league I joined. Legs were rough playing a day after squat day. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/16/13 at 8:08am
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1/15/13
weigh in: 241
Strength phase Deadlift:
barx10
135x5
225x5
320x5
420x5
420x5
420x5
420x4 I rocked forward as I came down on the 4th rep. Put alot of stress on my lower back. No pain just tightness. I decided to skip last set as a precaution.
finished with chin up and pull ups
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/18/13 at 10:49am
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OHP: barx10 95x10 160x5 x5 Log Press: 145x5 160x5 180x5 190x4 210xfail Shrugs: 225x10 315x10 x3 HCB's Went crazy and did 10 sets. My core is jacked today. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/21/13 at 7:00am
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Squats: http://youtu.be/zazfGsy0tjw" rel="nofollow - http://youtu.be/zazfGsy0tjw
barx10
135x5
225x5
305x3
375x5
375x5
375x5
375x5
375x8
Good Morinings :
135x10 x3
Hungarian split squats:
135x10 x3
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/22/13 at 11:50am
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Bench Barx10 135x5 185x5 225x5 260x5 260x5 260x5 260x3 Incline machine 3x10 Dips Body weight x 28, 17, 11 Cables 3x10 Jump rope 5x60 sec w/ 60 sec rest ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/24/13 at 9:10pm
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Morning: 135x5 135x5 185x5 225x5 225x5 225x6 Chair dips, push downs, abs Evening: I was able to get into the indoor track tonight at CMU to do some work. Med ball toss complex 10x height 10x distance two handed backwards 10x distance two handed forwards 10x standing shot 10x over the shoulder for speed against wall(both shoulders) vertical jump test= 33" Standing broad jump=10'3" hurdle jumps, single leg box jumps, jump rope circuit x3 40 meter sprints with spikes on x 10 Getting my quicks back.
------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/28/13 at 9:09am
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Squats:
barx10
135x5
225x5
315x3
365x3
405x3
405x3
405x6
G' Mornings
135x10 x5
split squats
3x10 with 65lb dumbells
box jumps, jump rope, extra foam rolling ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/29/13 at 5:54pm
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Time to lay out my pr's after my 2nd year, and set new goals for this year. PRs B. stone 35'7" O. Stone 46'5" HWD 33'6" LWD 68'9 HH 82'4" LH 105'2" Sheaf 16lb 34' Sheaf 20lb 29' WOB 15'6" Goals B. stone 39' O. Stone 50' HWD 38' LWD 78' HH 95' LH 118' Sheaf 16lb 37' Sheaf 20lb 33' WOB 16' Turn all cabers Not going to be easy, but why set easy goals. Now I need some better weather so I can work on my miserable technique. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/29/13 at 9:44pm
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Bench barx10 135x5 185x5 225x3 250x3 275x3 275x3 275x3 275x3 275x3 OHP barx10 95x5 150x3 175x3 175x3 175x3 175x3 175x6 Inlcine 205x10 205x10 205x13 Shrugs 135x10 225x10 315x10 365x10 365,315,225x10(dropset) dips,pushdowns, cable lat raises ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: SeanUrq
Date Posted: 1/30/13 at 9:25pm
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Nice looking numbers on your goals. I'm sure with the work you're putting in, you'll be there soon. ------------- Mean Well, Speak Well, Do Well |
Posted By: phatmiked
Date Posted: 1/30/13 at 9:47pm
Those are some good PRs for your second year. Esp the sheaf and WOB. 
------------- |
Posted By: Nathan Parker
Date Posted: 1/30/13 at 10:10pm
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Thanks Sean! I have a feeling I could hit those numbers and still get beat by you some more. Btw, what games you planning on this year? Thanks Mike! Sheaf has been the easy one for me. Now if I could only have your hammers! And beard... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 1/31/13 at 9:33pm
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Deadlift 135x5 225x5 315x5 405x3 470x3 470x3 470x3 470x3 470x5 PR Pull ups 3x10,10,9 chin ups 3x10,10,9 narrow grip pull ups 3x10,10,11 Bent over rows 225x10 250x10 275x8 275x6 Dishes are done man. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: SeanUrq
Date Posted: 2/01/13 at 7:26pm
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I really hope you hit those numbers cuz we seem to feed off each other. I seem to have my better games when we are competing. So if you hit those big numbers then I should just take your goals as my own...lol...except for sheaf....that's all you. As far as games, I'm not really sure. I'll plan on some local games around Ohio that I do each year, as well as Saline, and then I would like to travel some as well. I'll probably do some in Kentucky as I had a blast last year with KO and Craig Smith. Other than that it's up in the air. How bout you? ------------- Mean Well, Speak Well, Do Well |
Posted By: Nathan Parker
Date Posted: 2/01/13 at 7:32pm
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Pretty much same as last year. Going to Shamrock games for the first time. Was also looking into the games in April in OH. I believe its the Beltane? Do you know what weekend that is? Glsaa isn't updated yet. I also agree that i throw better with you around. The rivaly continues... Oh, and for the record, I will be pulling for Blue tomorrow night. It's in Sparty's best interest. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/01/13 at 7:33pm
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correction: its reynoldsburg that I need the date for. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/04/13 at 8:32pm
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Squats: barx10 135x5 225x5 315x1 365x1 405x1 455x1 455x1 455x1 455x1 475x1 Bench barx10 135x5 225x2 290x1 290x1 290x1 290x1 290xfail (bad form from the start) 290xfail (close but no cigar) 225x12,9,7,5(because I wiss pissed I failed on set 5) Had to leave for basketball game. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: SeanUrq
Date Posted: 2/04/13 at 8:40pm
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Reynoldsburg is usually mid April. As of now, there has not been any talk about Reynoldsburg on the GLSAA website where the registration takes place. Look for an announcement in the next month or two. ------------- Mean Well, Speak Well, Do Well |
Posted By: Nathan Parker
Date Posted: 2/06/13 at 10:38am
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Practice indoors tonight
16lb shot
fronts x10
standing x10
fulls x5
Shot felt heavy, and I felt slow, real slow. Speed phase starts next week. Also going to lots of med ball throwing and plyos.
20lb indoor weight
single turns x10
This was fun. Just working on hitting positions and finishing strong.
box jumps
48" x8
http://youtu.be/tPD1fHsupB0" rel="nofollow - http://youtu.be/tPD1fHsupB0 ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/11/13 at 9:43am
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Speed Phase Week 1
Squats
12x3 @ 250
GM's
135x10 x3
Standing Box Jumps
12x48"
Jump rope
3x1minute ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/20/13 at 9:51am
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Had a hand injury palying basketball, then went on vacation. Back now, feel fine. Bench speed work
185x3 x12
Incline
165x10 x3
Dips, cables, box jumps ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/24/13 at 8:55pm
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I have stayed away from O lifts due to some elbow/wrist/biceps pain all off season, but decided to give it shot tonight. It went well. M. Snatch 135x5 135x5 185x3 x10 Floor cleans 135x5 135x5 185x3 x10 I guessed on the weight for these. Snatch was a tough, cleans had a lot left in the tank. I did feel like I ran a marathon. Glad to be back doing these again. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 2/25/13 at 8:41pm
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Bench Press(speed) 135x10 185x3 185x3 185x3 205x3 x7 Hammer strength incline, cables, dips Basketball game at 8. Best hops I've had in 5 years tonight. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/05/13 at 6:32pm
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Zercher Squat...something different http://youtu.be/3O7opDP18KI" rel="nofollow - http://youtu.be/3O7opDP18KI 135x10 225x2 275x2 315x2 315x2 365x1 375x1 385x1 395x1 405x1 RDLs 225x5 275x5 315x5 275x6 GM's 135x10 155x5 175x5 175x5 Jump rope 1 min x 10 sets extra foam roll and stretching afterwards 20 min. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/06/13 at 7:52pm
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Speed Bench Press 135x10 185x3 x4 205x3 x2 250x3 x2 Speed Incline 135x8 185x3 x3 205x3 x4 Tri push downs, dips, cables One week on Super Cissus. Pissed I waited this long to try it. Good shit! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/07/13 at 12:19pm
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Pull downs instead of pull and chin ups today. I have a lower back issue right now and am getting regular adjustments to correct. Wide grip- 5x5 side grip- 5x5 reverse grip- 5x5 seated wide grip row- 3x10 Seated med ball tosses Oblique machine 3x20 very light weight. Good stretch for lower back Afterwards lots of foam rolling and stretches recommended by Chiro. My once beated up baody is starting to feel really good except for the back issue. I have faith it will be gone here shortly. I have my first comp in less than 3 weeks, then another strength phase will follow. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/08/13 at 9:30pm
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I woke up this morning with a shitty lower back. Did my stretches, ice, biofreeze, then off to work. By the time the evening came around it felt much better. I am going to not lift next week. Instead I am am going to do lots of warm up/stretching/foam roll to give myself every opportunity to squash this problem. Also going to the chiro three times and 1 massage. I hope to be able to get some light throwing work by the end of next week. My first comp is 15 days away, and If it were this weekend I would be dropping out. My entire focus right now is to get right so I can have fun in Illinois. Here's hoping. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/10/13 at 9:08am
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30 minutes treadmill 15 minutes stretching 15 minutes foam roll Back is better today. I would say 70%. My flexability sucks and I am going to fix that. Chiro in the morning before work. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/12/13 at 9:08am
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Treadmill, stretching, foam roll....
Back is feeling better again. Have another chiro visit this afternoon. I might get in some light throwing in today.
Super boring stuff... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/18/13 at 7:44pm
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Week off from lifting is over. Three visits to the Chiro last week, lots of warm up/stretchin, and rolling has me feeling alot better. I did get in a light throwing session last week. Did both hammers and LWD. Both we done at arounf 60% as I wanted to test my back out to see if I could go. It went well. 03/18/13 Bench 225x3 x10 speed work incline 205x3 x5 speed work Squat 315x3 x10 speed work box jumps, cable crossovers, dips 3x15 First competition is this Saturday at the Shamrock games in Illinois. I would like to get a real throwing session in before hand, but snow today-thursday....fml. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: SeanUrq
Date Posted: 3/21/13 at 7:16pm
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Throw far in Illinois. Hopefully your back is better and your weather is clear. It's looking like crap for north-eastern Ohio this weekend. ------------- Mean Well, Speak Well, Do Well |
Posted By: Nathan Parker
Date Posted: 3/21/13 at 8:06pm
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Thanks Sean, My back is a small concern. I retweeked it on Tuesday, but its good enough to throw(I think???) I am most concerned about caber and WOB. The weather will be no factor. It's inside the state fair rodeo arena and will be around 45 degrees. It will be nice to throw something for a change. The snow won't end up here. Have fun at Tundra! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/24/13 at 7:15pm
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Shamrock Games 3/23: Another great comp put on by Ancient Athletics. Met lots of new people, and had a great time. Throwing was done either indoors or outside under a roofed arena. It was about 48 degrees with sun shining. The throwing surface was mostly very loose dirt which made the hammer and weights a challenge. Braemar 35+ Everything felt good. Close to PR. Happy with this being I haven't tossed a stone heaver than 12lbs in over 5 months. Open Stone 43+ I scratched my second throw. It was measured at 47+. Awesome stone that was used at the Arnold. I can't wait to toss it again at Saline in July. Heavy Weight 31+ very poor form was obvious. All spin no drive. Tweaked my back as well which had me concerned. Light Weight 65+ very happy being these were my first full attempts since last year. Can't wait to practice this. Caber 11:30, 11:50, 12:00 2nd place Heavy Hammer 77+ Blah...was expecting more. No blades of course on this dirt. Practice will help obviously. Sheaf 26' This was my major disappointment for the day. I had no pop whatsoever. Never happened to me before. Must practice... WOB 13' I was very cautious due to my back. I hit the bar at 14'. I feel like 15' could be a regular mark for me in as the season gets into full swing. I took first place in the A's, but had no PR's which is disappointing. I am however mostly happy with the marks being these were my first tosses in a very long time. I am looking forward to getting a practice routine in as soon as the weather permits. Next comp is in two weeks in Ohio. I see you Sean.... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Sean
Date Posted: 3/25/13 at 7:01am
Man, you guys and your "look at me, I'm 2 years in and I'm awesome!" drive me nuts 
Nice work to open it
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Posted By: Nathan Parker
Date Posted: 3/25/13 at 10:08am
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Thanks Sean! Just call me the Miz. I completely forgot how sore one can get after throwing all day. My core is trashed. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/25/13 at 8:32pm
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My 28 and 56 last weekend. All feedback is welcome. Thanks! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/26/13 at 4:45pm
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Squats: barx10 135x10 225x10 333x10 x5 RDL's 225x10 x3 Split squats 135x10 x3 box jumps, jump rope, abs circuit ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 3/30/13 at 8:15pm
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Finally had a nice day to get some throws in. The plan was to do both hammers and both weights for distance. Started with Heavy Hammer and it was a disaster. I was completely off balance and out of sync for about 5 throws. I got discouraged and decided to switch to Light Hammer. Quit City. Light Hammer was no different to start off. Something was just off, and I couldn't figure it out. Finally, on about my 10th toss it started clicking. I added a forth wind and rolled with it. My next 6-7 throws were in the 105-108 range. My comp PR is 105'2" Feeling good about this new groove with the 16, I decide to go back to the 22 for some more tosses. They went 81',82,85,86,86,88,and 89'. My Comp PR is 82" so I was very happy with these especially given that I was tired at that point. I totaled around 35-40 tosses which is way more than I usually do. I called it a day, and will try to get some 28 an 56 in tomorrow. Winter is Coming... ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/02/13 at 5:29pm
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I haven't done any pushing in a couple weeks due to a bruised/sprained hand. It felt good today, really good. Maybe the extra rest did e some good. push press: 135x5 185x5 225x3 250x2 250x2 275x1 285x1PR 295x1PR 300xfail 225x4 Log clean and press: 145x5 185x3 205x3 205x3 205x2 145x4 HCB's 75x10 85x10 95x10 100x10 20lb med ball toss circuit perspiration achieved. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: SeanUrq
Date Posted: 4/02/13 at 6:05pm
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Nice PR's. I'm sure you could have hit 300+ if you skipped 295. ------------- Mean Well, Speak Well, Do Well |
Posted By: Nathan Parker
Date Posted: 4/03/13 at 12:29pm
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Sean- I was thinking the same thing. practice with 56 and 28. Went at 60-70 effort. Just trying to hit the positions. No measurements today. 3 days 'til game day in Ohio and weather looks great. Hopefully PR's will follow. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/07/13 at 7:25am
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4-6-13 Reynoldsburg tartan days Excellent comp put on by GLSAA. Good news was four PR's, Bad news was that I forgot my gold bond at home. Sean was there, and we always seem to have some big throws when we're together. No exception here. I had four PR's, and Sean had three. Heavy Weight- 32' Started with this today as the masters and women had the traditional order. Bad finish on all three throws. I think I am pulling to soon and need to wait just a bit longer. Sean had a 37+ in extras. He will be at 40+ before the year is through. Light Weight- 70'11" PR Again not solid with the finish, but it my first time in the 70's, so I am thrilled to break through that barrier. Braemar- 37'3" PR Big, goofy stone that is hard to tuck, but for some reason I could get some good distance out of it. Open Stone- 46'9" PR Nice stone. My glide could be quicker and my finish could be lead with my chest more. Caber- 12,12,12 shootout stick as the black widow was broken in round 1. Heavy Hammer- 78'9" Meh...no blades as we through off a baseball gravel infield. Light Hammer- 102'6" This was a "no blades PR" for me. I really need to work on my hammers over the next couple months to keep up my ranking with the big dogs. Sheaf- 37' PR I was horrible a couple weeks ago in Illinois at the sheaf(26'). Luckily I had a friend with me who took video. I was able to see right away what I was doing wrong. I took that to this comp, and saw myself PR by 3 feet. This is proof that I need to take more video of my throws. Video=improvement. I topped off the glsaa standards. Video will follow later when I have a chance. WOB 14' I was still cautious do to my lower back. I wore a belt all day which is new to me. I made 14' on my first or second attempt(can't recall). Went to 14'6" and had 1 good pull. I want to be a 15' thrower every meet, so I have work to do. I have about 7 weeks until my next comp, so its back to the weight room for a strength phase, and lots of practice. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/07/13 at 8:06am
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------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/07/13 at 3:33pm
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I decided to do 2 weeks of accumulation, then 4 weeks of strength to lead up to my next games. Front squats 135x10 205x10 205x10 205x10 205x10 HCB's 50x12 75x12 75x12 75x12 75x12 Calf raises, jump rope, box jump circuit ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/08/13 at 9:19pm
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15 min treadmill, foam roll heavy on my hip flexors/glutes/lower back. Bench volume 135x10 185x10 205x10 205x10 205x10 205x10 205x11 Incline 185x10 185x10 185x10 Dips BWx25 BWx23 BWx20 Cables, chair dips, triceps push downs ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Nathan Parker
Date Posted: 4/08/13 at 9:26pm
PR and Goals update
------------- Sport Kilt JDJ Caber Company Hylete.com |
Nathan Parker wrote:Posted By: Nathan Parker
Date Posted: 4/09/13 at 8:33pm
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20 minutes treadmill foam roll the whole business Lacrosse ball hell...ouch hip stretches Reverse planks on exercise ball(liked these a lot) mountain climbers I hope to be back in a deadlift routine in a couple weeks. In the meantime this will routine will be added to my gym sessions a couple times a week. As I sit right now, my back feels pretty good. wide grip pull downs, side grip pull downs, seated row narrow grip, RDL's 135x10 x3 nice and easy. Modern BCAA, Protein, score. ------------- Sport Kilt JDJ Caber Company Hylete.com |