Training Log: Wullie Falconer
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Topic: Training Log: Wullie Falconer
Posted By: Captain Slow
Subject: Training Log: Wullie Falconer
Date Posted: 10/03/12 at 6:15am
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I thought I would get a training log up to give some folk an idea of how one of the average throwers in Scotland does his training. I have trained mostly for the Shot over the last umpteen years and been gamesing it for about 6 or 7 solidly now but done the games since I was about 17. The last couple of years has been tricky with training with kids, house and work but hopefully over this winter I can get some decent shape back and start progressing a bit again. P.B's from my lifts and throws (lifts inkg and throws in a mix depending on best throw) Bench: 180 BS: 280 DL: 260 Clean: 137.5 Snatch: 95 FS: 190 16lb Shot: 15.18 grass, 15.35 concrete 22lb Shot: 40ft (cant remember exact distance) 28lb WFD: 72ft 56lb WFD: 35ft 16lb Hammer: 34.84 22lb Hammer: 92ft WOB: 13ft 6i Bodyweight at the moment is about 280lb I start back my training this coming Monday so will mainly be some testing and then conditioning works. My main aim is to get quicker and stronger in the core. Theres a reason I am called Captain Slow. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Replies:
Posted By: Mr. Natural
Date Posted: 10/03/12 at 8:40am
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Hey Willie! ------------- Dave Barron |
Posted By: Captain Slow
Date Posted: 10/08/12 at 3:23pm
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First session of the winter. Aim was to get loose and get a bit of fitness work done. Two laps of track and dynamic stretch. Around 15 to 20 standing throws to get a feel again. Felt okay but I need to get some longer sessions in and work the technique more. 2x4x80m sprints walk balk recovery and a lap jog warm down. Knackered but felt good. Tomorrow will be more fitness and lifting testing. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/10/12 at 4:40pm
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Tueday Session.
The big problem I have is that I need to finish work sharp, get to gym sharp get a good session in, and get home sharp to get the wee one to sleep.
Started off with some standing shot balance drills with an Z bar to get some feeling back in the legs for the event.
Tested for Clean tonight. mailto:5@60" rel="nofollow - 5@60 mailto:3@80" rel="nofollow - 3@80 mailto:3@90" rel="nofollow - 3@90 mailto:2@100" rel="nofollow - 2@100 mailto:1@110" rel="nofollow - 1@110 mailto:1@115kg" rel="nofollow - 1@115kg I really need to get this back up towards 130-140.
3 sets of 1 min clean/press/press behind neck witha 20kg bar
4 sets of 10 overhead squat with 20kg bar.
Various med ball throws against wall 2 sets.
Bodyweight sitting at 19st 6lb (272lb) aiming to get down to 18st 7lb (258) with a long term of 18st.
Testing for the squat/bench on Thursday provided I can get away from work sharp. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Sean
Date Posted: 10/10/12 at 5:07pm
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Sucks balancing work, training and family, don't it? :) Lookin good so far.
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Posted By: Captain Slow
Date Posted: 10/10/12 at 5:13pm
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The problem with working in Electricity Transmission is that if something goes wrong I need to stay and fix it. Your right Sean, it is very difficult getting the balance right and I dont think I have done got that yet. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Sean
Date Posted: 10/10/12 at 5:21pm
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Ahaha! I'm a Substation Engineer myself. Fortunately, I don't have to deal with Distribution level stuff. You guys get way busier. UNfortunately, when my stuff goes wrong, I can dump whole 240kV lines and get a whole new world of attention on myself :D
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Posted By: Captain Slow
Date Posted: 10/11/12 at 5:39am
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I work same kind of voltage levels as you Sean. I work on 132/275/400kV in UK. We are busy as hell at the moment. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Sean
Date Posted: 10/11/12 at 8:12am
| You guys dealing with a massive requirement for more generation and transmission-level infrastructure too? I think we've upgraded damn near every protection system we have so far. Well, primary protection anyway. |
Posted By: Pingleton
Date Posted: 10/11/12 at 8:36am
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Just out of curiousity, at about what age did most of these PRs take place? What might have been your best numbers from the past year or so? ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Captain Slow
Date Posted: 10/11/12 at 3:17pm
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Pingleton from memory.
Bench: 180 (2011) Best last year 160
BS: 280 (2005) best of 240 Last year
DL: 260 (2012)
Clean: 137.5 (2005) 125 last year
Snatch: 95 (2005) 85kg last year
FS: 190 (2007) not done any last couple of years
Mid twenties was my fittest and strongest time.
16lb Shot: 15.18 grass (2007), 15.35 concrete (2005) 48ft this year
22lb Shot: 40ft (cant remember exact distance) (2005/6?) 38ft this year
28lb WFD: 72ft (2011) 69ft this year
56lb WFD: 35ft (2011) 33ft this year
16lb Hammer: 34.84 (2009) 112ft this year
22lb Hammer: 92ft (2011) 85ft this year
WOB: 13ft 6i (2010) 13ft this year
To be honest the last couple of years has been a bit fractured in structured training via work commitments, no real steady program etc. Aim this year is to get some structure back into the training and hopefully that will see some semblance of getting back to my mid twenties levels.
Todays training.
Shot standing throw variations looked for extension in the legs, trying to avoid shifting and lifting and have a solid left side, felt pretty good didnt have any supports on and didnt really notice it. Some circuits working a minute on minute and a half off doing sit ups and press with 10kg med ball (30 reps), squats with 10kg med ball (35 reps), press ups (26 reps), step ups (60, 30 left leading 30 right leading), side to sides with 10kg med ball (54 reps) and putt into ground witha 3kg med ball (50, 25 a side). I think I will need to incorporate this into the Monday session before the sprints or try and find somewhere during the week in the daytime and do it at that time.
Didnt leave work till slightly later and weather bad and motorway so jam packed I had to turn off and go to an alternative venue to get back home to put the daughter into bed. Sometimes family commitments take over.
Sean
There is parts of our system using 60 year old equipment and we starting a major phase of refurbishment over the next 10 years. I am in the middle of replacing one of the subs. We built the new sub and have started transferring circuits over. Due to commission the fourth circuit out of eight into the new one tomorrow. Been on the project 2 years now. The old sub is coming down for the commonwealth games athletes village.
------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/13/12 at 9:37am
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Various med ball against the wall2k and 6k med balls mainly standing shot style. About eighty throws in total both sides included. Zed bar with 5k a side and 7.5kg dumbell doing standing putt drills and half turn drills. Balance and right sequence of movement key. Deadlift test 10@60 overhand straight leg 5@100 overhand straight leg 3@140 conventional 3@180 conventional 2@200 conventional 1@220 conventional Bench testing 5@60 5@100 3@120 2@130 3@140 1@150 felt easy no spotters though Back squat 5@60 5@100 3@140 3@160 2@180 1@200 Conclusion legs weak as piss at the moment Body weight 19st 6lb (272lb) Going to get a program sorted out for the winter. Strength endurance and pyramids to start with. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: stormer
Date Posted: 10/13/12 at 12:40pm
| Nice lifts wullie , better to go hand over hand on dead lifts to protect your lower back torquing . |
Posted By: Captain Slow
Date Posted: 10/13/12 at 3:02pm
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There will be more to come. It's the cleans and snatches that I want to get up more. I'll need to get some supplementary lifts in the mix too. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/14/12 at 3:54am
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Lifting for next 6 weeks 3x8 each lift @70% for two weeks tue and thu 4x8 each lift @ 70% for two weeks tue and thu 4x10 each lift @ 70% for two weeks tue and thu Clean 80 Bench 105 Squat 140 Rest between sets 2 mins Rest between exercises 5 mins Weekend pyramid 1x10@60% 1x6@70% 1x4@80% 1x3@85% 1x2@90% Clean 70,80,92.5,97.5,105 Squat 120,140,160,170,180 Dead 132.5,155,175,187.5,197.5 The weekend weight levels alter depending if I feel I can push it a bit more as I get fitter. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/16/12 at 1:28pm
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Well there was supposed to be sprinting last night and lifting tonight but work has been busy as hell as I had to get contractors started to dismantle the oldest transmission line in Glasgow for the commonwealth games and the future king of Scotland (hmmm) Alex salmond is giving a personal inspection along with my big big boss. Anyway, I managed to get some throwing in this evening. Mainly standing putts of various types to work on getting everything firing in the right order with some full throws to finish. For this time of year it felt pretty good indeed. I'll need toget some videos on it to get a closer lok at what I am actually doing. Hopefully I can get lifting on Thursday. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/18/12 at 2:27pm
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First proper weights of winter to work back in. Started off with drills for the shot with ez bar and 7.5 dumbbell worked at various speeds for balance and working core z big more. 3x8@80 clean with the rest as stated in earlier post. Felt good and easy might push a bit more to 85 3x8@105 bench. Felt good but I have a knack of blowing on this if the rest is too little. 3x8@140 squat. Steady and as deep as I can get. Felt good another week and I might push weight up to 150.. 3x16 15kg straight arm twists and 3x10 a side 10kg plate hammer twists. All done in annual over an hour Body weight still 19st 6lb ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/21/12 at 11:49am
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Started with shot drills with z bar and dumbbell. Felt pretty good. Pyramid session on the clean, dead lift and squat. Clean 10@70kg, 6@80kg, 4@92.5kg, 3@97.5kg, 2@105kg rest of about two to three minutes between sets. Dead lift 10@132.5kg, 6@155kg, 4@175kg, 3@187.5kg, 2@200kg. Same rest period. Squat 10@120kg, 6@140kg, 4@160kg, 3@170kg, 2@180kg. Rest same as others. Light med ball throws onto wall. 2 sets of 20 side to sides with 15 kg plate followed by hammer winds 2 sets 10 a side with 15kg plate. Pleased with maintaining a discipline with the resting inbetween sets. I think in a few more weeks of the program I can build the weight up more on each set. Clean felt good but I need to improve the speed of the lift. Dead lift and squatting in need to do more of. Tomorrow us throwing and sprinting. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/22/12 at 2:08pm
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Two laps of track to get moving. Felt a lot better than the last time. Putting session. 30 standing throws of various types followed by 5 half turns and about 10 full throws into net. Stands didn't feel as good as last throws session. Half turns and full turns focusing mainly on getting full rotation and not reversing too early. Started to get it together at the end of the session. When I did get full rotation there was no issues staying in. Need to video the next throw session and see if I am doing what I think I am doing in the throw. Followed by two sets of four eighty metre sprints at about 75% of full speed with walk back recovery. Felt good and springy on these. Will need to up the intensity more next session. A steady session but I think the lifting yesterday hindered the throwing today. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Beau Fay
Date Posted: 10/22/12 at 6:01pm
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Glad to see you logging on here, Wullie! Now we just need a Nellypower log. Haha. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: Captain Slow
Date Posted: 10/23/12 at 2:07pm
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Bloody hell beau he's just figured out how to use a computer. Anything of note and I'll fire it up. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/23/12 at 2:18pm
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Tonight's session was quick as the little one decided that she would like to play between two and five this morning. Cleans Warm up at 60kg for four. 3x8@85kg with two min rest inbetween sets. Upped weight and felt better than last week. Technique still a bit ropey I'm on the front if my feet too much. Five min rest between exercise including set up and warm up of next exercise. Bench Warm up at 60kg for three. 3x8@105kg and two mins in between sets. Rest time spot on for this. Tough enough and I am just at the blowout point in the last rep of the set. Five min rest between exercise. Squats Warm up 3@60 and 2@100. 3x8@140 with minute and a half rest inbetween. Dropped the rest in this as the weight was comfortable. I could drop it to a minute but I may up the weight Thursday depending on work situation. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/26/12 at 2:36pm
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Well getting to lift on Thursday didn't happen due to work. The last few mornings I have woken up with my back killing me then after a few hours at work it clears up. I think I need to more stretching on days off. Got down to gym today and done the following: Shot drills with z bar and dumbells mainly standing and half turn drills. Feeling quite good in the drills working on good right foot rotation and extension over the left at the front. Done some 28 drills with a 7.5kg dumbbell working foot placement and weight transfer going into second turn as I have a habit of blocking the left and not driving enough in the throw. Med ball throws against wall. 2 sets of these 20 overhead throws with 5kg ball. 10 left foot forward, 10 right foot forward. 20 2kg med ball discus throws. 10 a side. 20 hammer throws 5kg ball. 10 a side. 20 2kg single arm putts. 10 a side. 20 sit up with a long arm throw and catch. 20 sitting double arm putts against wall. Tomorrow pyramid lifting with some putting. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/27/12 at 10:00am
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Pyramid today at scotstoun stadium where I do my Monday sessions. Weights room is good got loads of eleiko weights and entry platforms. The local professional rugby team play here. Did some standing shot drills with bar and 9kg dumbell. Felt okay nothing special though. Clean 10@70kg, 6@80kg, 4@92.5kg, 3@97.5kg, 2@105kg rest of about three minutes between sets. Five min rest inbetween exercises. Dead lift 10@132.5kg, 6@155kg, 4@175kg, 3@187.5kg, 2@200kg. Same rest period. Squat 10@120kg, 6@140kg, 4@160kg, 3@170kg, 2@180kg. Rest same as others. Planned to do four or five light sprints on the indoor concourse but legs were heavy. Did ten mins on bike instead. Weights felt a big better this week. Cleans a bit better but I need to start the lift quicker and get a better pull on it. Dead lifts felt good but very tough. Squats were deep and felt quite comfortable to last couple of sets then it got tough. I need to do these hard sessions (for me anyway) as I am weak as at the moment. Monday will be be shot and sprints probably go to three sets on the sprints. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 10/30/12 at 2:40pm
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Missed yesterday sprint and throws due to work. Tonight's session. Usual shot drills with the z bar and dumbell. Weights First week of 4x8 Cleans at 85kg. 2 min rest between sets. Felt a lot better than last year but still think I need to get much more speed of movement at the start and a better pull on the bar. Bench at 105kg. 2 min rest between sets. First three sets steady and fairly good though last few reps on 3rd set was starting to feel the lactic. 4th set got to six then arms blew. Had a quick rest then got the last two reps in. Just. Squat at 145kg. Slight increase due to 25 kg bar. Again 2 min rest on sets. First set a bit tough as usual. The last two sets I banged the reps out quick style which is what I want to achieve. Body weight 19st 7lb slight increase but my eating has been haphazard the last week. Thursday will look to do the same again and hopefully be able to get the bench done without blowing up. Just for beau. Nellies bench was this 5@160 5@170 4@180 2@190 1@200 (all kg) three min rest between sets. Raw ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/01/12 at 2:23pm
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Traffic hellish getting real busy at work again for next week I got to test two HV cables in a week on standby this weekend so might not make training this Saturday. Diego won't be able to make it to training during the week next week. Anyway got sons stuff done tonight. 800m jog (10 lengths of indoor track). Feeling a bit better again. Good stretching of everything. Lower back is still got very little flexibility. Various standing putts into net. 25 throws in total still working on solid left side and a full finish. 5 half turns focusing on getting a quick left foot touchdown and constant motion on the right with a high finish. 10 full throws working on constant right foot movement and driving through with a solid left side (which I am not quite getting) was drifting to the left a lot. One of my t and f mates got me thinking of squeezing the knees together when hitting the middle and this seemed to straighten up the throw. Finished with 4x80m sprints and moderate pace with walk quick walk back recovery. Satisfying session despite the lack of time to get it in. Feeling positive about the putt. Thinking if doing an open graded 5th December for a marker throw. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/03/12 at 8:53am
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Pyramid session. Last session before my week of hell at work. Upped the weights by 5kg on clean, 7.5kg on dead lift and 10kg with squat. 3 mins rest between sets and about five mins between exercises. I think this rest is about right a few more weeks and I will likely drop it to maybe 2 and a half minutes. Clean 1x10@75 1x6@85 1x4@97.5 1x3@102.5 1x2@110 Cleans felt reasonably good today got video of last lift in clean. Still need to get the legs moving quicker and probably not pike either. http://www.youtube.com/watch?v=UAiFUuitg1g&feature=youtube_gdata_player Deadlift 1x10@140 1x6@162.5 1x4@182.5 1x3@195 1x2@205 All lifts felt tough but good. Video of last set on link. http://www.youtube.com/watch?v=bBK_913g3Hw&feature=youtube_gdata_player Squat 1x10@130 felt easy 1x6@150 again felt easy 1x4@170 tough but comfy 1x3@180 tough but form good 1x2@200 got the depth and felt strong Might bring the rest of the sets apart from the last one up by 10kg week after next. All in all a good session and I feel already I am getting some strength back but still a long way to go before I feel I am where I want to be. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Beau Fay
Date Posted: 11/03/12 at 3:01pm
 ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Captain Slow wrote:Posted By: Soggy Kilt
Date Posted: 11/08/12 at 9:50am
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Hi Wullie, Those are some nice PB's! the back squat really stands out! Nice vid's too, I have the same t-shirt. I was wandering where you are you based in Scotland? Also, do you know anywhere I can buy some training equipment from? I've had a search and contacted Pullum to see if they do. Thanks! |
Posted By: Captain Slow
Date Posted: 11/11/12 at 2:22am
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I am based in Glasgow/Dumbarton. Most of the training is done at the marine craft gym in Dumbarton. The vids I put up were at scotstoun stadium in glasgow where the Glasgow warriors rugby team play and I do my indoor throwing and more 'arhletic' aspect of the training. As for equipment I have never actually had a look. I have heard of pullum and strengthshop.co.uk I have also heard mentioned too. Anyway back to the diary. Last week has been a non starter due to having to test two high voltage cables which took the full five days plus plenty overtime and I have had a major dose of the runs too. Anyway I got to the gym yesterday and done the following. Bench 4x8@110 longer rest about three minutes and managed all reps. Squat 4x8@140 started to feel not that great but reps were good Clean 3x8@80 felt really tired doing this hence thee sets rather than four. Good to get back but I need to be fresh for the next session. Body weight I hope is down though. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: stormer
Date Posted: 11/11/12 at 2:09pm
That's mighty impressive bench he must bench more than he squats ... Must be standing over 50ft in put with that power?
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Posted By: Captain Slow
Date Posted: 11/12/12 at 1:14am
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His elbow gives him a bit of bother. Beau has seen his "Shark Bite". He can't get the full hit on the shot just now. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/12/12 at 3:17pm
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Sprinting and Throwing Session tonight Warm up 12 lengths of indoor track 80m = 960m This felt pretty good. Something seems to be going well I used to be blowing a lot doing this. SHot putt throws. 20-25 stands of differing variations. Need to keep focus on proper movement but it is feeling good compared how I felt at work at end of last week. Full throws x10
first few to get moving. Still drifting to the left but started to get it sorted and felt really good. Need to get the rest of the traiinign up to scratch and should be good for the start of th indoor season. One of the boys videoed the last throw so should hopefully have it from him soon.
Sprints
6x80m 70% speed quick walk back recovery. Felt pretty good and If it wasn't for the amount of people starting to train when I was doing it I would have done a few more. propably do about 10 next week.
I am thinking of getting some South African drills in purely to get a feeling for throwing at pro games.
looking forward to getting to dumbarton to see what bodyweight is like. I am hoping to surprise myself.
Sprints ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/13/12 at 2:36pm
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Had to go to the stadium to do my lifting traffic and weather hellish. Bench press 4x8@110 two and a half to three mins recovery. First three sets good. Split last set first half good second half fine until the last rep and hit the wall. Plus i made the cardinal sin of not getting a spotter for the last set. I thought I had judged it okay. Back squat 4x8@150 same rest. First set struggle as always. Rest of the sets quick deep and strong. Squat is starting to come back well Clean 4x8@90 same rest. Reps feel quick and strongish. Pull needs a bit of work. First third and fourth sets with no belt. First set I forgot to put it on. Didn't affect lift. Need to be continuous with the reps in the sets. Steady session apart from spotting howler. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/17/12 at 2:20am
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Training 15/11/12 Been another busy week at work trying to get things ready for commissioning that I wa doing on yesterday (16/11/12) Training was at the marinecraft Bench press 4x8@110 two and a half minutes rest. What a difference two days make. This was far more comfortable than Tuesday's efforts. Back squat 4x8@150 two mins rest. First set as usual is iffy but last thre sets were very quick, very deep, very easy. Clean 3x6@90 two mins rest. I think I burned myself out on the squat this was a struggle. I need to get back to doing it in order of clean, bench and squat. Next week I plan to go to 4x10 for a couple of weeks. After that I plan to test front squats, jerk press, probably snatch, and build that into a different thursday session ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/17/12 at 2:20am
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This weekend down in Bristol for a weekend away at my brothers. I might get to a gym for cardio ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Pingleton
Date Posted: 11/17/12 at 12:14pm
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What is this "cardio" you speak of? ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Captain Slow
Date Posted: 11/17/12 at 12:39pm
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Bike, rows or cross trainer or all three. Usually cardio might be repeated journeys to the bar. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Pingleton
Date Posted: 11/17/12 at 12:44pm
Really? For how long each or in total?
Ah, well, that sounds about right.  ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Captain Slow
Date Posted: 11/17/12 at 2:21pm
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If I am doing the bike maintain about 100rpm for ten to twenty. Cross trainer either as much as I can for ten to twenty or do intervals minute medium and minute fast ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/19/12 at 4:38pm
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Monday night is feel like an athlete night. Just realised that the indoor straight at scotstoun is 90m rather than the 80m I thought it was. Anyway I did 12 lengths warm up which equates to 1080m some stretching and into the putting. Standing throws of various types in the region of 25 and full throws about 15. This did not feel good at all the feeling was not there, I felt weak. I am just going to put this one behind me. Done some discus standing throws with a 1.75 felt okay still have my wobble that I have never managed to get rid of. Sprints was 2x4@90m with walk back recovery. Knees felt sore and didn't have the same endurance I did last week. 3x10each side 10kg hammer twists Not the best start to the week but I am doing 4x8's tomorrow and get back to clean,benh and squat. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/20/12 at 4:27pm
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Knees feeling a bit tender and was swithering whether to cut reps and start a new block or go for 4x10. I opted for 4x10. Cleans 4x10@90kg. Rest about two minutes. Much better than Thursday last week. No failures although my stamina needs to improve during the set. Bench 4x10@110kg. 3 mins rest. First two sets complete. Third set got 8 then last two. Last set 5 reps then 4 and a fail last rep took a very short rest then got last rep out. Brick wall always appears on bench every year. The grip is fairly narrow as pinky is on notch in knurl.the only way I tend to get all reps in all sets us usually with a long rest inbetween but we don't want that. Back squat 4x10@150kg rest two minutes. First set always tough. Second and third tough and last set was best. Had to do all this fairly quick as I had to pick up my girls from the airport. Made it just in time. Thursday will have git hopefully my last commissioning done and get to gym sharp for another 4x10 session. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/26/12 at 1:31pm
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Well two sessions missed. One on Thursday due to commissioning going horribly wrong. I set fire (not my fault) to a VT secondary wiring. That was gutting as it was the last of the Circuits I was transferring. Saturday turned out to be much the same had to go into work to supervise the dismantling if an electricity pylon. Tonight had a flyer and it was an early session. 1200m jog warm up. Didn't feel too bad but I think I need a new pair of trainers. Putting session. 20 stands of various types. 15 full throws. This was much better than last week. Had some decent efforts. I need to get much more throwing in. Hopefully when the new indoor stadium curcle gets passed fit I can get there on my lunch break. Sprints 1x6x50m with walk back and min recovery. Not a bad session just need to get my eating in order now. Still eating crap mostly. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/27/12 at 3:07pm
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Lifting session tonight. Moving onto a new block where I am doing two weeks of 4x6 then 4x5 and then 4x4 with weights working from 80% upwards. Weight increases every week. Will need to get some testing done for an alternative Thursday session. Planning on doing front squat, jerk press and possibly snatch deadlift with shrug and possibly incline dumbell press.
Lifting tonight
Cleans
mailto:4x6@100kg" rel="nofollow - 4x6@100kg First set did not feel that great at all but the other sets were a lot better. When I get the pull right its an easy lift. Need to get that more often and still need to quicken the first phase. Rest between sets about a minute and a half.
Bench
mailto:4x6@120kg" rel="nofollow - 4x6@120kg All four sets complete no failures in the set. Sets of six or less I never seem to blow up. Just need to work these more as I could hardly bench last year due to some issue in the shoulder. Rest about two minutes.
Squat
mailto:4x6@160kg" rel="nofollow - 4x6@160kg First set as usual a slow set but once I got in the groove it was pretty easy. depth was good here also. Rest about a minute and a half.
Pleased with the session it was all over after about 40minutes. I need to keep that intensity up it will only help my fitness. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/27/12 at 3:13pm
He was doing sets up to 250kg tonight with only knee socks and power belt then benched sets of 3 at 180/190/200 with a single at 205 a minute after the last set of three. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 11/29/12 at 4:51pm
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Was thinking of starting front squat and snatch plus some assistance lift as mentioned on tuesday but I decided to continue with 4x6 on Thursdays also. I am going to continue this until CHristmas.
Clean
Warm up lifts at 60kgx4 and 80kgx4
Main lifts mailto:4x6@100kg" rel="nofollow - 4x6@100kg . This was much better than Tuesdays efforts I felt a bit sharper in the lift and was catching it higher than Tuesday. Still need to focus in the leg drive and good pull though.
Bench
warm up 60kgx6
Main sets mailto:4x6@120" rel="nofollow - 4x6@120 . Felt much stronger on this than Tuesday no failures.
Squat
Using a 25kg bar
warm up 105x2, 145x2
Main sets of mailto:4x6@165" rel="nofollow - 4x6@165 . First set much stronger than Tuesdays and the rest of the sets were relatively comfortable.
Next week I up the weight slightly on each. Clean to 102.5, bench to 125 or 127.5 squat to 170 possibly 175.
Also tried doing some basic balance weightlifting exercises with a 20kg bar such as squat then press behind neckj in squat position. Not good at it at all. I think I will try and do more of this to help my general and lifting flexibility. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/03/12 at 1:54pm
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Little bit of a slip on Saturday I had to attend a work day out so it was right hand lifting pints most of the day. Did some ten pin bowling on Sunday though. Training today Warm up with light jog, side steps and cross overs along with high knees about 500m worth. Putting session 15 standing puts with a few reverse at the end. The normal standing put I feel the movement but I have been struggling to get the reverse right the last few years. 15 full throws with increasing intensity. Working mainly on getting a good balance drive and keeping the right moving when I land. The finishing is getting there but I need to stop drifting to the left. Was going to do a comp on Wednesday but deciding to wait until the 27th to do my first indoor comp. I need to do some sessions for distance to get a true feel for the throw. Sprints 2x50m strides 2x4x50m sprints at full intensity for me. All in all a good session. Work is a pain at the moment but hopefully I will get enough time to get more in over the festive period. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/04/12 at 2:39pm
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Lifting session tonight got there a bit earlier so done some extra bits and bobs 10 mins on cross trainer at a good pace. Shot drills with 7.5kg dumbell felt good done 360's and half turns and trying to get a quick finish. Some back of trig 28 turns which went okay. Lifting Cleans Warm up 6@50kg, 3@80kg Main session 4x6@102.5kg with about 2-3 min rest inbetween. Felt okay but I feel I still need to harden up on this lift. I am trying to get a full pull at the start of the lift but I'm not getting a decent enough second pull but it is getting better. Bench Warm up. 6@60kg, 6@100kg Main session, 4x6@125kg. Rest about 3 minutes. All sets felt very strong and 6 reps is a good amount to not blow up. Pushing this up on Thursday on the last two sets to 130 if the first couple of sets feels good. Squat Warm up 6@105kg, 3@145kg Main sets, 1x6@175kg, 3x6@180kg. Bit of a jump compared to last week but 165 was easier than expected. All of the sets were tough but I coped pretty well with it. Depth was quite good too though may try and increase the depth on my next pyramid session. 180 on Thursday to see if I can quicken the reps All in I think I am starting to turn a corner a little lifting wise but I need to keep the intensity and ensure I get the sessions in and make sure it is not sub standard lifting. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/06/12 at 1:36pm
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Today's session was time limited due to family commitments so only had time for squat and clean. Plus I had about four hours sleep as I was on standby and was out for six hours. Clean Warm up 6@60kg 6@80kg Main sets.4x6@102.5kg. First set was a bit crap failed last rep twice but got it third go. Other three sets were far far better. Still need to get this lift moving and getting under the bar quicker. Squat Warm up 3@bar 6@60kg 6@100kg 3@140kg 3x6@180kg 1x3@180kg Sets were tough and on last set third rep felt my groin give a little pop. I am bloody annoyed with this as the midweek lifting has been good. Luckily this week I cannot lift due to prior commitments so it's stretchy stretchy next few days. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/10/12 at 1:30pm
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Well after my groin pull I decided to take it easy over the weekend. Can still feel its little but it is a lit better now. Today's training was the following. A good 20mins stretching all over. I need to do this on days off as I am getting too stiff. Putting did the following 6 fixed foot stands 4 reverse stands. Need to work these more and get a snappier reverse. 12 full throws. First six didn't feel too bad was drifting to the left too much. Last six worked on trying to drive down the middle and stay in on all six. Which I achieved. Need to improve the cadence and snap at the front. All in a not bad session time an issue so no sprinting. Tomorrow is a first test on lifting. Going down to 4x5 but squat is down in weight to test the growing. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/11/12 at 1:49pm
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First lifting session back after the groin pull. Also forgot my shorts so had to borrow a pair. Lifting moved down to 4x5 but struggled for time so a set was dropped off tonight. Cleans Warm up Bar x8 from hang 5@50kg full 3@70kg full 2@90kg full 3x5@105kg main sets. These felt pretty goo tonight. No failures and all lifts caught reasonably well. I think I need to work on getting a high pull more on warm up and practice getting under the bar quicker. Bench Warm ups 5@70kg 5@110kg Main sets 1x5@130kg. This felt really easy and quick. Had a small rest then, 1x5@132.5kg. This felt comfortable and quick also, then, 1x5@135kg. A little harder but felt strong. Bench is definitely coming on well. Considering I couldn't bench last winter I am pleased with it. I reckon I could be good for a 160 to 170 single right now. Squat Well this would always have been the true test of the groin. I had 65kg on the bar and done 4 sets of 6. I could feel the groin when I went deep but it was needing a stretch from it. The reps were slow with a pause at the bottom. I need to do a fair amount of stretching and work the movements to get the groin back to normal. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/20/12 at 1:43pm
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The last week has not been good to me at all for training since last Tuesday. First my daughter has been quite ill so had to miss Thursday and she is only getting over things now. I had to work Saturday as we had contractor over from Switzerland sorting out the fault that we had and Monday was the same deal as Saturday. I just about managed to get to Training on Tuesday and done the following.
Tuesday 18th December
mailto:4x6@70kg" rel="nofollow - 4x6@70kg Clean 1 min rest
mailto:4x6@50kg" rel="nofollow - 4x6@50kg Snatch 1 min rest
mailto:4x6@70kg" rel="nofollow - 4x6@70kg Clean then 6 presses
I had about half an hour to get this done hence the reason for the light weight plus I have been coming down with my daughters cold/cough.
Was hoping to get lifting tonight on my birthday. But again was held up at work as I was commissioning the circuit after we finished the repairs. But the big problem tonight wasnt our side but the fact that we need to go through big brother to do anything and they decided to make us wait an hour and a half till we started.
The plus point is that I have pretty much got my work sorted out this year so I have my performance review tomorrow just before lunch then I am shooting off to the gym to get some lifting done before I go to Edinburgh on Saturday with the missus for a weekend away. I also intend to lift on Monday too and possibly do a competition on the 27th. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/23/12 at 2:14pm
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Was hoping to get to training on Thursday after commissioning idiot went to plan I would havegog there but as usual National Grid keeps us waiting and when we get the go ahead it's an hour and a half later. So that scuppered the Thursday plan . However because I got that bit of work done I got a flier on the Friday so trained the this is what I did. My groin has still been a bit tight and also get a new pair of rehabbed knee socks. 10mins cycle machine level 3 and 90 to 100rpm Various stretching with a pole. Back squats Bar 6reps 6@60kg deep as possible 6@80kg deep as possible 6@100kg deep as possible 6@120kg deep as possible Felt okay but still getting tightness though Hang clean 6@bar 6@60kg 2x6@80kg 2x6@90kg Straps used. Felt snappy but I need to work this more. Standing press with mock log weight of log about 15kg 6@35kg 6@55kg 4x6@75kg 1@85kg 10@55kg Minutes rest inbetween sets apart from last one. These felt okay but my pressing strength is quite naff just now. 3@6each arm 20kg dumbell curls to finish. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/27/12 at 11:19am
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Merry Christmas everyone. Had a good Christmas with the wee one and my wife. Lots of presents got opened and for me not a lot of drink except on Christmas eve when the folks stayed overnight. Boxing day we had our family out to ours andiwas on standby so I was dry for the day. Iwad back to work today which was quite easy and there was an indoor comp on which I was going to do at the new arena in Glasgow. When I got there they had rescheduled the shot and it had started by the time I got there. I then decided that I would go and lift. This is what I did. Warm up Plenty stretching and some bar twists about twenty minutes worth. I decided to test the clean and snatch to see where I am and to get things restarted for the next few months training. Clean 1x3@60kg 1x3@80kg 1x2@90kg 1x2@100kg 1x1@110kg felt good 1x1@115kg fail 1x1@115kg fail 1x1@115kg got it and was so much better than the other two attempts 1x1@120kg thus was a skoosh I caught it well and no problems finishing the lift 1x1@125kg fail Snatch 1x4@60kg 1x2@65kg 1x2@70kg 1x1@75kg 2x1@80kg fail Snatch is my worst lift by far always has been. I need to work on not straightening the legs before the pull of the bar off the ground. I can get it better on the clean but not snatch. I might need to do snatch deadlift to force the legs into the correct movement. Squat 1x6@25kg bar 1x6@65kg 2x6@85kg Still feeling the groin. Went and seen robbie our guy in the gym that deals with the injuries. He reckons it is more the adductor that has seen the damage rather than the groin. He reckons to not actively seek to stretch it and work around the lift and see how it Is in a weeks time. Came back and done some Jane Fonda 3x6 each side 22.5kg dumbell curls 3x8 shoulder press machine with 20kg plates. 3 sets 8 overheads and 8 each side standing shot with 2kg med ball. Body weight is currently 19st 7lb or 273lbs in US money bit if weight on over the Christmas period but I am still looking at getting to 18st 7lb for the season. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/29/12 at 3:05pm
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Trained at Scotstoun today for te first saturday session since end of November. Putted 6 stands and 18 full throws. Felt ring rusty but had a couple where it felt not too bad. AIm for next comp on the 19th is to get near to 10 throwing sessions in. Lifting As I have hardly lifted after the groin and work etc I decided to test the deadlift and bench. Deadlift mailto:4@70kg" rel="nofollow - 4@70kg , mailto:10@120kg" rel="nofollow - 10@120kg , mailto:6@140kg" rel="nofollow - 6@140kg , mailto:4@160kg" rel="nofollow - 4@160kg , mailto:3@180kg" rel="nofollow - 3@180kg , mailto:1@200kg" rel="nofollow - 1@200kg , 1 fail at 230kg, then a lift at 230kg this is up 10kg on what I did at start of winter. Bench Press
mailto:4@60kg" rel="nofollow - 4@60kg , mailto:4@100kg" rel="nofollow - 4@100kg , mailto:2@130kg" rel="nofollow - 2@130kg , mailto:1@150kg" rel="nofollow - 1@150kg , mailto:1@165kg" rel="nofollow - 1@165kg . This last one was a tough lift but it went up pretty easily.
Clean
mailto:3x5@90kg" rel="nofollow - 3x5@90kg should have done this to start with as it felt laboured.
Finished off with 10 min on bike machine, 2x10 hyper extensions, 2x24 walking bar twists witha 15kg bar, 40 crunches and 40 chinnees.
Hopefully work wont too busy next few months and I pick the intensity up in training a bit.
------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/30/12 at 11:37am
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Decided to do a little bit of circuit type stuff in the house to try and improve general fitness and flexibility. Press ups 12,12,10,8,10 with 30 seconds rest inbetween. Sit Ups 8,10,6,8,10 normal sit ups with 60 secs inbetween.
Overhead Squats with brush handle, 4x10 .
Overhead squat with behind neck press with brush handle 3x10.
40 crunches, 20 a side side crunches, 40 chinees no rst inbetween.
------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 12/31/12 at 1:06pm
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Trained in Dumbarton today and did the following Shot training 6 360's no implement, 10 360's with z bar, 20 360's with shot. 15 half turns each side with z bar with 5k on one end. 24 stand drills with z bar 12 each side 20 full turn drills All of These felt good today felt tighter and more controlled than Saturday. Med ball 6kg standing with two hands 20 a side 3sets of the following 10 6kg med ball two handed left foot forward 20 (10 a side) 2kg one handed putt against wall. Lifting Standing jerks 6@50kg 6@70kg 3@90kg 1@100kg 6@70kg I used to be a lot better at this my shoulder strength is poor just now going to incorporate this as I a dropping squats due to the groin issue. Standing alternate dumbell press 22.5kg 10 a side 25kg 10 a side 27.5kg 10 a side Felt okay nothing special though Tried the 50kg giant dumbell picked it up easy enough but my shoulders were busted with the med ball and the other shoulder work. 3 x8@50kg tricep pulls All in all a solid session to finish the year. Got the hunger as one of the boys that is doing the indoors was giving the double talking jive trash talk so gotta teach him a lesson. Have a goodnew year everyone ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/03/13 at 2:33pm
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Bunked off early today and got to Scotstoun to do a throwing and lifting session. After the testing of the last few sessions I am going to be doing 5x5 over the next 8 weeks with two increases in percentage after weeks 3 and 6 so I will be doing 75/80/85% Because of the groin I wont be doing any heavy squats but I will likely bring in some light front squats, jerk press and alternate standing dumbell press to ge the shoulder strength back a bit. Throwing.
10 standing throws first 8 trying to do full stands minus reverse then last two with the reverse. I started pulling the circle back away from the net once I hit the net.
Done around 20 full throws again gradually pulling the circle back. Full throws were very much hit and miss tonight most throws felt different I was trying different things whcih I probably shouldn't have done and lacked any real power and snap in the throw.
I need to get back to keeping this right foot moving when I am hitting the middle and keep from reversing too early in the throw along with a good extension through the legs and the arm on release. most throws were between 13-14m. Had trouble staying in though which was very annoying. Time to look back at my previous posts and look at wjat i felt I was doing right. A lot of room for improvement. I will be doing my next few weeks sessions at scotstoun to ge tthe throwing in.
Lifting.
Snatch
Bar x6
50kg x3
57.5kg 5x5 minutes rest straps used.
I used the straps as otherwise I dont feel as if I get the pull correct otherwsie. The felt pretty snappy and I am hopefull this will improve over the next few months.
Deadlift
70kg x3
110kg x3
150kg x2
172.5kg 5x5
First set conventional grip and felt good. Used straps on overhand grip and it did not feel right at all I used the back too much so went back to conventional grip and I could feel the back strain as I was doing this presumably because of the use of straps I eckon anyway. rest about 3 minutes but all the lifts felt reasonably strong but not as quick as I would like.
Jerk Press
50kg x6
75kg 3x6
Adding this in as an additional lift to get the shoulders stronger again.
Tuesdays 5x5 is Clean/Bench Press and standing dumbell press and possibly dumbell snatch.
Monday next week I am participating in a weight loss drive with work but I am looking at getting to this darned 18 stone if I can. I will use this weigh in next week as my normal scales and post it on here. I have a feeling I am heavier than I think.
Rest day tomorrow but I will be doing a lot of walking about on survey works and back to scotstoun on saturday for throwing and pyramid clean/snatch/deadlift.
I will be doing mailto:1x8@70%" rel="nofollow - 1x8@70% , mailto:1x4@80%" rel="nofollow - 1x4@80% , mailto:1x3@85%" rel="nofollow - 1x3@85% , mailto:2x2@90%" rel="nofollow - 2x2@90% ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/05/13 at 3:01pm
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Well todays training was to be at scotstoun which I went to.
Started to warm up a little bit for the shot and my lower right back which has never been quite right since i pulled it at Taynuilt a year or so ago flared up while putting. in addition I had no speed or power going through the shot even stands. I tried a couple of full throws and these were truly gash.
The lifting I was planning on doing a pyramid of snatch clean and deadlift. Got the snatch done okay weights arent fantastic 52.5x8, 60x4, 65x3, 70x2x2. Cleans I done 85x8, 95x4, 102.5x3 and at this point I was starting to feel really rubbish and decided to stop. I have since not been right all day as I have a dose of the trots and feel quite light headed.
Not what I would like but there has been a fair bit of this going around. I wont be throwing Monday instead I am going to the Dumbarton to see if I can get the lower back looked at. ANd I am going to get a foam roller too.
The last months training to be honest has been a dogs dinner I ain pleased at all.
Rant Over ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/14/13 at 11:31am
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Monday 7th Back still playing up so went to Dumbarton to see ronnie and he gave the back a little seeing to. This cleared things up a little but I didn't lift or throw so done about half hour on the cycle machine then some dumbell exercise curls, tricep extensions and straight arm shoulder rotation type things Tuesday 8th Seen ronnie again and he got the little bugger there was a knot/bulge in the side of my back and he managed to get that softened a little. Then done another half hour of the bike then done bench up to 130 for reps can't remember the amount o sets. Then done some more light dumbell work. Thursday 10th Back feeling a good bit better so done some snatch at 60kg 5x5 which felt pretty good then done some front squat for the first time this season and worked up to 120kg for a single. Groin felt slightly tight but I was going right to the deck. Done twenty on the bike and some dumbell work Saturday 12th Twenty on the bike then a good warm up and then got the hammer and twenty eight out for some drills. Done 4x10 each side with the 16lb hammer and then about twenty first turn drills with the twenty eight. Hammer needs work but twenty eight felt not bad. Lifting was snatch 8@50 6@60 4@67.5 4@72.5. Lighter weights feels good but I lose the technique the higher weights. Clean 8@80 6@90 4@100 3@107.5 felt okay but need to give myself a kick up the backside with these. Front squat 3x10@60 ass to grass. Groin okay on this. I am seriously thinking of dropping back squat for this just now as I get good ROM on this. This week I am off on a course with work Tuesday to thursday so the hotel should have a gym tonight when I get the little one to bed is to do some stair sprints in the communal hallway in the flat. Supposed to do a comp later this week but I think I will have a throw on Friday to see if the back feels okay for the comp. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/22/13 at 2:55pm
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Right need to get back into after session updates rather than weekly ones as I tend to not be good at remembering exactly what I done. Trained Tuesday, Wednesday, Friday and had my first indoor comp of the year last week and yesterday and today. Tuesday and Wednesday I was on a course down in Cheshire in England for a course on Gas Insulated Switchgear which was really good but did mean I was training at a hotel. Tuesday I done 20 mins on the bike then various Jane Fonda type dumbell and light barbell with some power bag and crunches. Wednesday was ten mins on a cross trainer then into the free weights room and done standing press for 4 sets with 60 then 80 for 8 each set and Squat with 60 and 100 for 6 reps each then some dumbell curls and tricep extensions.
Friday I decided to test out my back before the competition to see how it would feel. Ended up throwing outside at dumbarton. It was dry but extremely cold. Got through the throwing session but it felt slow wasn't driving through the circle and wasnt even getting a decent finsih probably because of being tentative with the back.
Saturday I had the competition and warmed up pretty well before the warm ups. We were only allowed 2 warm ups and 3 trials. There was 20 in the pool and I was the only Senior Man there. First couple of warm ups felt good although a bit slow. The first throw in the comp felt tentative but again felt not too bad but it was a rubbish 12.65 I have thrown further standing and with a hangover. The other two throws I did not get anything behind it and walked out on them. I felt quite dejected after this but considering I couldn't throw two weeks ago I suppose it was mildly acceptable. The Scottish Indoors are on the 17th and I intend doing them and I will be throwing better.
Monday I drilled the shot and 28. Shot was 360's some half turns, some simulation of the finish and then done some south africa type drills as I am thinking of doing run ins at the Non-amateur games this year. 28 drills was some first turn casts with the weight then with a dumbell weight worked the rest of the movement in stages. I am trying to ensure I get the foot positions right, get a strong cast and orbit and drive straight rather than slide across the trig.
Then done intervals on the bike where a min warm up at level one. then 15secs level 5 then 45secs level and so on until I completed ten reps of this. Finished off with 22.5kg 4x8 each arm standing one arm dumbell press as if I was working on the relaese of the shot and then 15kg 3x6 dumbell flies.
This was a decent pick me up from the weekend for me and was quite pleased.
Tonight
Done 10mins level 5 on the bike warm up. Drilled the shot with 360's where I tried to pick up the pace of the drill while maintaining the balance I think I was getting it. folowed by some 270's and half turns then some full drills which were feeling sharp and all I was needing to do was to let the shot fly but couldn't. Done some run in drills aswell which felt better then finished with some final full drills.
Lifting mailto:5x5@90kg" rel="nofollow - 5x5@90kg clean with a two minute rest. This felt quite easy and I think I may up it next week.
Benched mailto:5x5@125kg" rel="nofollow - 5x5@125kg this also felt sharp but I need to work more on getting the bar moving quicker so will keep the weight the same for the time being. Rest was about two minutes also.
Finished with some back squat to see how the groin feels. Done a couple of sets at 60kg then mailto:2x8@100kg" rel="nofollow - 2x8@100kg going as low as I could possibly go, pause then stand out the squat. This felt quite good and the groin is definitely not hurting as much as it was a few weeks back.
All in all the last two days training has given me a good lift and I hope to take this into the next few weeks training and try and up the intensity.
Call out to Beau, Nelly got a powerlifting comp on Sunday. He is looking to get in the region of 280kg's bench, and well over 300 in the deadlift an squat. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/24/13 at 3:25pm
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Managed to finish sharp today so got down to dumbarton early. Got the hammer out and did some swings to get some feeling. Had to do it outdoors and it was baltic. Was trying to keep the thing long and I feel I was doing that and thought about trying to keep my right arm as long as possible. Felt okay but I didnt do any releases so cant gaurantee that it will work when I let the thing go. Done a ten minutes on bike and done 5k in 10 minutes. I had to work like hell the last few minutes as I started too slowly. Lifting Snatch 5x5 with 60kg, 62.5kgx2, 65kgx2. with a couple minutes rest inbetween. This felt pretty good for a change and was getting the full movement. weight itself is very average but I am perservering with it though. Deadlift 5x5, 140kg, 150kg, 160kg, 170kg, 180kg couple minutes rest in between sets. First three sets were easy but 170 and 180 while comfortable was starting to feel it a bit more. This was the first time deadlifitng in a while and was pleased the back held out. Next week I will likely do 160,170,180x3 for the 5x5.
Finished off with 3x6 each arm 25kg one arm dumbell press in a standing throw position.
Feeling a bit more positive about things. Saturday I will be snatching, cleaning and Pressing with some light squats to finish. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/26/13 at 8:34am
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Friday 25th A wee cheeky session that I normally don't do. 25 mins on exercise bike level 3 and rode 10k. Felt good I am determined to do more of this. Shot drills with 8k shot. Mainly done full drills working on the drive and speed of the drill and I was very pleased with this. Done some run ins and need to get the drive on this much better. 28 drills with a 12.5k dumbell. I was doing mainly first turn drills trying to get a good orbit and good foot position. I also tried to finush the first turn by kind of moving obto the second turn. Also worked on the second turn but on its own starting from the point of just transferring into the second turn. This went well the orbit was good and I could focus on getting the feet landing quick too. I have some positivity back about my throwing now. Lifting I done some push press with 5@60 2x5@80 3@90 and 2@100kg finishing with 5@60. I am definitely weak here and need to get going with a 165 bench I should at least be able to do 130-140. Finished with some circuits 20k bar doing clean, press, press behind neck and repeat fir a minute followed by 15 snatch pulls and then 10 a side hammer twists with 10k plate fir two sets. Today's session Little time so lifted Snatch, 40kg warm up 2x4 6@65 4@70 3@75 2 fails at 80 2@75 Need to do a lot more work on this Clean 3@74 warm up 6@90 4@95 3@100 2@105 2@110 All lifts okay but I need to start pushing this now. Deadlift 2@110 warm up 6@160 4@170 3@180 2@190 Deadlifting was okay today quite pleased considering how back has been. Finished with 2x8 each arm 20k dumbell standing putt Monday putting sprinting and some core work ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/28/13 at 3:02pm
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What a difference a week makes. Went to scotstoun to throw and started off doing standing putt variations instantly feeling better than last week. Done ten full throws after about twelve stands. Focused on trying to keep on the ball as long as I could and not be in a rush to get rid of the shot. Last six was mock comp trying to stay in and achieved that five out of six. If I can keep this intensity and feel I should be well in excess of what I threw in the previous comp and hopefully throw well for the Scottish indoors. Finished off with 4x40m sprints about 3/4 pace. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 1/31/13 at 2:36pm
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Had three days off this week as we were hoping to have gotten tickets for Top Gear, the best car/automobile show. . . . . In the World. Unfortunately we didnt get chosen in the ballot so it wa time spent with the family. Tuesday was a night with me and the wife as the wee one was with her Nonna and Poppa G so no training that day. Did eat plenty at TGI Fridays with the Buffalo wings and the Monstor Burger and some coktails, very easy. Had a little bit of a swim yesterday and could still feel the side a bit so need to get it seen to. Tonights training was like this. 5 min warm up on cros trainer, some shot drills which felt not too bad and lifting the following. Snatch 60kg warm up. mailto:5@65kg" rel="nofollow - 5@65kg , mailto:5@67.5kg" rel="nofollow - 5@67.5kg , mailto:3x5@70kg" rel="nofollow - 3x5@70kg about two minutes rest. These didnt feel to bad felt quite sharp and was feeling as if I was getting a half decent pull on them. the last rep on each of the 70kg sets was the toughest as got tired on the set. next week I will do 4 sets at 70kg with the first at 65 then all at 70kg after that. Deadlift 60kg and 10kg warm up. mailto:3x5@160kg" rel="nofollow - 3x5@160kg , mailto:5@170kg" rel="nofollow - 5@170kg , mailto:5@180kg" rel="nofollow - 5@180kg 160's were strong and relatively straightforward. the 170 was good and the 180 was tough but got all the reps done quickly in each of the sets. This is starting to feel a bit better but need to work it more. finished off with 3x6 each arm 20kg dumbell standing puts to work the shot a bit. A not bad session today was hoping to get the side seen to but I will try and get that done tomorrow. Tomorow I plan to do a good bit on the bike, shot drills and push press. Saturday throw at Scotstoun and pyramid. I am on a run of 5 nights on standby at work 2nd call. One of my colleagues is retiring and I was due to have a big night out but I had swapped my original standby weekend a couple of weekends ago for his which was this weekend then he found out he had to organise a night out and now I cant get the standby swapped. At least I will be fresh for training though. Us Scottish Power engineers work hard and drink hard. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/03/13 at 6:57am
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Managed to ge a session in on Friday an get my back worked on again. Going to need another few to get it right. Friday session 25 mins on exercise bike just over 11k done and did interval style training on every minute and half minute upped the pace for ten secs about 120rpm then dropped back to 80-90 inbetween. Drilled the shot and 28 as per last week and felt good. Finished with 3x8 each arm alternate standing dumbell press and finished with 2x5 each hand one handed snatch. Saturday Putted for distance at scotstoun and although felt good I am not as sharp as it has felt the last couple of weeks. The surface is slower than at the gym. I need to get some throws on the fast surface. Distance mainly 13-14 metres (I hope) Lifting Snatch 60x2 warm up 65x6 70x4 75x3 77.5x2 80x1 This was done on straps and is now up on what I did durin testing. Clean 80x2 warm up 90x6 100x4 107.5x3 115x1 120x1 This also felt sharp today quite pleased with it especially the final rep. I was planning on Deadlifting but I was starting to feel tired as I had been called out on standby at 1:15 in the morning and didn't get home until 4:15 and hadn't ha any sleep. Monday is throwing again and hopefully I will be sharper again. Got the Scottish indoors in a couple of Sundays time. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/04/13 at 1:21pm
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Throwing at scotstoun tonight. Did a fair amount of standing putts which didn't feel too bad felt as if I was starting to get a little bit of a hit on it. Then moved on to full throws and it felt okay if a little bit slower than I expect but I felt I was a bit sharper than Saturday. Finished with another mock comp with myself and got 4 out the six in. I decided to have a measure of the throws roughly and they were in excess of the last comp but not the distance I am looking for. I'm going to need to video some o these and try and see what I am actually doing. I'm not getting the feeling of time and range on the shot that I was getting before Christmas. Finished off with 6x50m sprints 2 were warm ups and the others as fast as I could go. I think I am going to have to go back to scotstoun tomorrow to train and lift I need the throwing practice. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/05/13 at 2:19pm
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Trained at Dumbarton. Done 12 minutes on exercise bike and rode 5.5k
Decided to putt and throw 28 outdoors.
Putting wasnt too bad. Standing throws still need some work on getting full rotation of the body before release but its getting there.
Dpne around 12 atands split 50/50 fixed and reverse. then done 10 full throws with varying degrees of success. circle was a bit slippy on the sides so had to be sharp with the footwork. It was cold and had all my neoprenes on too. It didnt feel too bad but there is always the worry of slipping if i rotate too quickly. last few throws decided to focus on getting a harder drive to the front and it seemed to give a bit of zing. I just need to try and tie the drive with the better control I get on indoor circles. Thursday or friday i will throw at Scotstoun.
Lifting
Clean
mailto:2@50kg" rel="nofollow - 2@50kg warm up
mailto:2@80kg%20warm" rel="nofollow - 2@80kg warm up
mailto:4x5@100kg" rel="nofollow - 4x5@100kg
mailto:1x5@105kg" rel="nofollow - 1x5@105kg
cleans felt really good tonight was getting a good pull and catching them relatively high which is what I like. Need to try and tighten the time between reps in the sets though.
Bench
mailto:2@80kg" rel="nofollow - 2@80kg warm up
mailto:5x5@125kg" rel="nofollow - 5x5@125kg
Bench felt pretty good tonight last set I banged them out pretty quickly might up to 130 next week.
All in all a better than average session and hoping for good improvement over next month or so. I just feel after the last few niggles I am about 6 weeks behind where I want to be. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/05/13 at 2:20pm
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oh the 28 went well only did four throws light was getting bad distance not great orbit good and hands need to toughen up. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/07/13 at 2:02pm
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Thursday Session
Had a busy and productive day at work. Took out a transformer for a repair and it took longer to isolate and earth it than to do the work. ANyway it was done sharpish and I got it back in for a decent time so headed to Dumbarton mainly due to time issues. Got there and done the following.
Exercise Bike.
15 mins, 12 of which was a hilly tyoe program and done 4.9k in the 12 mins on level 3. kept the pace around 80rpm and felt really comfy.
Bit of stretching and then done my shot drills. These felt quite good quick and sharp I just need to try and get this when I throw at Scotstoun on Saturday tried drilling the drive in more like I was doing for a few throws on Tuesday.
Weights warm up.
2 sets of 5 40kg lifting circuit one rep was a clean, press, back squat, behind neck jerk and back to start. I like these and need to start doing it more for conditioning.
SNatch
40kg for 4 warm up
60kg for 2 warm up
mailto:5x5@67.5kg" rel="nofollow - 5x5@67.5kg
I had ben feeling a bit jaded on way over and the sets were not as sharp as I would like, I was blowing a bit and not getting the reps in fast. Managed a better cadence of reps on the last set when i got the finger out the backside.
Deadlift.
warm ups.
mailto:2@60kg" rel="nofollow - 2@60kg
mailto:2@120kg" rel="nofollow - 2@120kg
mailto:4x5@170kg" rel="nofollow - 4x5@170kg
mailto:1x5@190kg" rel="nofollow - 1x5@190kg
I wasn't looking forward to this after the snatch but these felt really good tonight. strong and comfortable for the 170 sets. Decided to try and go for the 190 whcih again was tough but I got through the set fairly swiftly and again felt strong. I wa salso really pleased as earlier this year 190 at 5 would have been tough at the start of the sets in the deadlift but it was solid at the end when tired. going to try 180's next week. Oh all of the deads were full deads NO bouncing.
Just for Beau. Nelly squatted 307.5kg with just a set of knee sleeves, squat suit protecting groin and belt. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/09/13 at 9:53am
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Trained at scotstoun today and threw and lifted. Throwing Felt a bit lethargic today didn't have the best of sleeps because of a little sixteen month old in the bed. I have also never felt that i throw well on a saturday morning. However, Started off with stands and they didn't feel too bad but lacking any penetration and real hit. Moved onto fills and although the feet were hitting the right places I was struggling to get any real feel and sharpness. I can't put my finger on it but I think it is a timing issue with drilling on faster surfaces and throwing on a slower one. Lifting This is the first time I have managed a full Lifting session on a Saturday for a while. Snatch Bar for ten hang 2@50kg 6@63.5kg 4@68.5kg 3@73.5kg 2x2@76kg These felt okay today but had to work hard for them. I need to dip a bit more on the lifts to get the heavier weights but I am quite happy with the improvements though. Clean Warm up x2@70kg 6@96kg 4@106kg 3@108.5kg 2x2@111kg These again were tough but was getting good lift and pulls and caught Most of them quite well. Again pleased with the style more than anything else. Deadlift 2@100kg 6@161kg 4@181kg 3@191kg 2@201kg 1@221kg These felt good today feeling quite strong and the later sets I got the pull steady. All in all a session that again gives me a bit of positivity to the next few sessions. And Scotland are thumping Italy in the six nations. BOOM ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: stormer
Date Posted: 2/10/13 at 4:35am
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Hey wullie Would like to see the footage of nellys back squats if you can film and post in future. Your dead lift is getting stronger. |
Posted By: Captain Slow
Date Posted: 2/10/13 at 6:45am
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I think there was folk that videoed him at the Scottish BDFPF powerlifting the other week. I haven't touched the squat for a couple of months so my cleans snatch and deads have been my main leg and back exercises. The plan at the moment now is continue 5x5s and the pyramids until near end of march a couple of weeks of max lifts then start the explosive lifts and work the squat back into the program somehow. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: stormer
Date Posted: 2/10/13 at 1:38pm
| Just saw results 840k total impressive 260 bench |
Posted By: Captain Slow
Date Posted: 2/10/13 at 3:16pm
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He reckons there is plenty more in the tank. The problem he had was the amount if time at the comp weigh in was something like 8am and he wasn't lifting until much later. There was quite a number competing. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: stormer
Date Posted: 2/11/13 at 1:13pm
| Is he still doing Highland games and changed to powerlifting full time?? |
Posted By: Captain Slow
Date Posted: 2/12/13 at 1:29am
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Threw last night at scotstoun and decided to focus on not trying to get as much in as quickly as I could. Went in with the mind set I was warming up for a competition so it was a decent 20 min warm up with some med ball throws overheads and hammer release throws with a 6k ball. Started with fixed foot stands and it felt just that big better than Saturday. I felt I had a bit of a crack back in the shot. Done a few reverse to get a feeling and I really need to get these sorted for any braemar putts. Moved into full throws and really focused on keeping chest up driving in and trying to feel some separation then try and accelerate the release. First 8 were not too bad footwork felt good and a good bit sharper than Saturday. Finished with 6 comp throws meaning a good couple of minutes between throws and all were legal and my 5th round effort was the one that had that competition crack on the putt. Pleased with this. I need one more session for distance before Sunday. Finished with 2x3 30m sprints trying to get feet fast at start. Also scott rider is the uk indoor champ with an 18.59 putt. Four guys in Britain over 18 in the comp too best it's been for a while. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/12/13 at 1:30am
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Neil still gaming it. Focusing on powerlifting in winter. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/12/13 at 3:13pm
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Interesting day. Went to one of our subs to do some checks for work I am doing later this week and found it had been broken into and a large amount of copper earthing had been stolen. This need for manky thieves to get this stuff at any cost puts me and my coleagues in greater danger than it already is working in that environment. One of these days these tea leaves is going to end up plated its just a matter of time. So because of that I was late to gym so had a little time to lift plus my mum and dad were over as had been looking after my brothers boy as his wife has just had twins a few hours ago. Anyway this is what I done.
Clean
mailto:2@70kg" rel="nofollow - 2@70kg
mailto:4x5@100kg" rel="nofollow - 4x5@100kg
mailto:1x5@110kg" rel="nofollow - 1x5@110kg
The 100kg lifts were feeling sharp quick and rattling through the reps. A good sign. Last set I decided to have a go at 110 and see what it was like. First three flew up caught them well, fourth i mistimed and failed but went back and completed two solid reps. time between reps could have been better but I was well pleased with this.
Deadlift.
mailto:2@100kg" rel="nofollow - 2@100kg
mailto:2@140kg" rel="nofollow - 2@140kg
mailto:3x5@170kg" rel="nofollow - 3x5@170kg
Struggled for time but the deadlifts were feeling solid and quick only issue was I was feeling the hand a little bit.
Still feeling good about training in general at the moment. Not weighed myself but will do so next week. Also looking at the Spring summer training for this year kicking things off in about 4-5 weeks time. loking at doing sprints and bounds on a Monday after this weekend. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/15/13 at 7:17am
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Thursday 14th
Decided to get my back a quick going over by Ronnie in the gym but he left as soon as I arrived so training at dumbarton it is.
Exercise Bike
15 mins total. 12 minute program 4.6km level 4.
15 minnute stretch and warm up and side of the back feeling it.
drilled the shot with 360's and around 20 full drives to the front felt reasonably good would rather have thrown though.
Lifting
Decided to have a go at the Klokov exercise which from the videos I have seen is deadlift, clean, front squat, press, jerk. Had 50kg on the bar and it all felt okay but I have trouble changing grip from the front squat to the press. done 3 sets of 3 and last set tried to ge tthrough as quick as i could. Not sure how to play this whether it is speed of lift and/or whether to do set-rep or set-time base it. Could do with ideas on that. I feel at lighter weights its a good warm up/conditioning exercise.
Snatch
kept it relatively light tonight mailto:1x5@60kg" rel="nofollow - 1x5@60kg , mailto:4x5@62.5kg" rel="nofollow - 4x5@62.5kg . All felt okay and quite sharp.
Finished with 3x6 each hand @30kg dumbell snatch as an wob exercise. and 2x8 each arm standing dumbell alternate dumbell press.
Feeling okay going into comp at weekend. I have no idea how it will go and just need to wait and see and try and stay fresh.
Next week it is more games specific training.
Today off to get back looked at. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/17/13 at 5:01am
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Scottish indoors in 5 hours time. Been chilling the last few days. Feel fresh the good woman let me have a lie in to half eight. Will have a couple slices toast and a wee walk before booking in to stadium just before two. Just need to have a good warm up and get psyched up. Will be listening to some choice tunes of the metal variety. Will update later ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/17/13 at 12:06pm
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Well Scottish champs done and I finished 3rd with a 14.03 putt on my final attempt. Much better than the last outing and another bronze to the collection. My wee grudge match didn't quite go as planned as he beat me In to 2nd. Positives all throws were legal and felt reasonably sharp. Just need to get things moving quicker in the throw for the outdoors and it should be a good season. Oh I needto punch the shot higher too ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/19/13 at 1:07pm
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Took Monday off training after comp. I tend to throw rubbish after a comp. Dumbarton was shut also there is renovation work being done. Todays session was at scotstoun Did a few lengths jog of indoor track and stretched. Did a number of standing throws trying to fire the muscles in the right order. Did some throws for height and also tried to work a full extension also. These all felt pretty good. Decided to o some south africans mimicking throwing out the trig. I had a problem with just spinning and badly blocking when doing this off grass and on the odd occasions when it did feel okay I didn't get any decent finish and was too open. The footwork today felt good and the finish was almost there but I need to work it more. Finished with some full throws and these felt a bit better than Sunday. Tried to work the front more on this and get a good strong hit on the shot. Done to finish two sets of four 30metre sprints and about five mins on the bike t the end. Thursday will be putting and lifting at scotstoun. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/21/13 at 2:08pm
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Found out gym was open so went there it was on the way back from work and it was specially opened for the regulars. Bench 5@60 3@100 3x5@130 Felt tough but got good rhythm in the lift. Back squat 5@65 5x5@105 25k bar first time squatting in a while weight very comfortable but worked on depth due to the groin. Ian still feeling groin but it feels like a dull pull rather than really sore like before. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/23/13 at 8:44am
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Trained at scotstoun today. Indoor track was stowed so drilled in the gym. Surface is pretty fast and managed to do some nice 360's, followed 3 sets of 6 full drills, 6 south Africans, and 6 each hand throw shot into rubber matting on the platform. Struggled a bit to get the south Africans correct nee to work these more. Lifting Had to use a power bar as all the Olympic ones were being used (it is a weightlifting club that's on on the Saturday) Snatch 6@bar 2@60 warm up 6@60 4@66 3@71 2@76 1@81 1@83.5 The 1 kilo comes from the smaller clips being used. This was the best snatch session for a long time felt powerful. Caught every lift correctly and was able to dip under the bar a lot better. Seasons best with the snatch also. Clean 2@83.5 6@96 4@103.5 3@111 The power bar not ideal for this lift so called it a halt after the set of 3. These were okay Deadlift 2@111 1@140 6@180 4@190 3@200 2@210 Deadlift felt pretty good but it still isn't as good as I would like it to be. I think if it wasn't for doing snatch an clean the numbers would be better but that's for another day. Shoulder workout 4@8 each arm standing dumbell press @20kg. These were done as fart as possible an felt easy an it should be too. 1@8each arm dumbell curl at 15 then at 17.5 to finish. These also felt pretty easy. Need to up these a little. I am very pleased with this today first big session back after the comp. hopefully I can push on from here. Monday next session. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/25/13 at 3:20pm
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Decided to go to Dumbarton today on way back from work in Greenock to do some throwing. Finished early enough so was throwing in daylight temperature was around 5C but no wind and not a cloud in the sky. It was a cracking day. Got the shot out and the 28 and one the following. Shot 10 stands first 6 was fixed working on hitting high and then hitting out. These felt okay need to hit the shot a bit higher as they felt better than hitting out. The next 4 reverse throws were a bit iffy no real conviction and I was reversing too early and not getting a decent enough hit on the shot. Last one of these was okay but I need to work these much more. next 6 were south africans from the javelin run up and the first 4 although feet placement felt okay there was no snap then I remembered I needed to bloody well run in and get the feet moving next 2 were far better. AIm of the exercise next time is to keep the leg speed up.
last 6 were full throws out the circle and the first few were getting a bit of timing, again I was working on trying to get the run in correct. the fifth throw of this bunch I felt as if everything was moving I got what felt like an easy push upwards and was by far the best throw of the day. I need to remember this feeling and try and replicate it.
28 threw from the high jump fan out to the pitch. feet felt good not as fast as I would like. Th elast throw I felt as if I was moving it fast but also keeping it long and just letting it go at the front. this was in contrast to trying to force the weight as I was doing earlier in the throws. I need to work more on keping the range long and motion of the ball fast.
Finished off with 10x20m sprints. First 2 were warm ups.
Next session tomorrow it is putt again and probably get the hammer out for swings. All dependant on getting a flier from work. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 2/28/13 at 4:05pm
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Tuesday did some throwing with the putt and 28. Didnt go anywhere near as good as I would have liked felt a bit tired and rushed with time was I feeling effects of the previous days training? Anyway need to try and sort things out for next throwing session. Lifting, Gym stowed so benched mailto:5x5@130" rel="nofollow - 5x5@130 all felt pretty easy and quite pleased with it though it was touch. Squat was mailto:4x5@110kg" rel="nofollow - 4x5@110kg working on getting deep and it felt good but I can feel the need to squat more as it didnt feel as light as it should have. Thursday only gor lifting done
Snatch
Barx5
50kgx3
mailto:4x5@70kg" rel="nofollow - 4x5@70kg
mailto:1x5@72.5kg" rel="nofollow - 1x5@72.5kg
The 70kg's felt really good although the rest between reps was longer than I would have liked. This was the best of the winter so far.
Deadlift
100kgx2
140kgx1
mailto:5@170" rel="nofollow - 5@170
mailto:5@175" rel="nofollow - 5@175
mailto:5@180" rel="nofollow - 5@180
mailto:2x5@185" rel="nofollow - 2x5@185
This felt good and strong and the reps were done quickly. Pleased with this.
Got to work on Saturday for pre-commissioning of transformers and hopefully will get to the gym on Sunday for the pyramid or get down tomorrow and maybe do some throwing. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/03/13 at 1:09pm
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Trained Sunday as had another leaving do on Friday and had a good few pints meaning Saturday was a wipeout. Did the following today Drills with the shot. I actually videoed some of these from the back and noticed the left leg drifting wide and managed to pull it in on the next few drills. I'll get it posted eventually. Snatch 60kg warm up 6@65kg 4@70kg 3@75kg 1@80kg Crappy attempt at 85kg Seemed to struggle with the sharpness on this lift. Pleased ti get the 80kg again though. Clean 2@85kg 6@100kg 4@105kg 3@110kg 1@115kg 1@120kg Had a think about trying 130 for a seasons best and started The pull but it was too much a dead weight to clean at This stage. Need to start upping the weight for these reps. Deadlift 1@130kg 1@170kg 6@170kg 4@190kg 3@210kg 1@232.5kg Duff attempt at 240kg Seasons best in the deadlift. I was swithering On whether to do single lifts for a max but decided to do the pyramid instead. Pleased with this today I just need to get more throwing done. Tomorrow I am going to putt and either get the hammer out or 56. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/07/13 at 3:58pm
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Missed training Monday and Tuesday as the car had to get put in as the brakes were grinding metal on metal it turned out. Luckily for me it is the company car so no dough used. The little one has not been sleeping very well the last few nights and I have been shattered. Got to training tonight though. Decided to do some 56lb wob and also some sledge hammer to a monster tyre. It went like this: Set of 10 a side swing overhead followed by 8 behind the back double arm hit. Then done 3 wob throws and these felt rotten back feeling tight no decent range of movement.
Done another set of sledgehammer hits. Followed this with about another 8 throws and finally started to get there last couple were best throws as throwing over a branch (not very high mind you) was the target. Need to get this going again and get this back supple before this event.
Lifting
Decided to do some clean and Squat tonight.
Clean
mailto:2@60" rel="nofollow - 2@60
mailto:1@90" rel="nofollow - 1@90
mailto:1@100" rel="nofollow - 1@100
mailto:1@110" rel="nofollow - 1@110 (Fail)
mailto:4x4@100" rel="nofollow - 4x4@100
Dunno what the deal was tonight I was hoping to do 4x4 at 110 and was way off the mark. Even the 100's weren't that great tonight either. Tiredness I think.
Squat
mailto:1@60" rel="nofollow - 1@60
mailto:2@100" rel="nofollow - 2@100
mailto:4x4@140" rel="nofollow - 4x4@140
First time at a measly 3 plates a side for about 3 months. Groin was okay depth was good and once I got going the speed of the movement was okay too. a few more weeks of this and I should start to ping this up and down o problem.
Wasnt my best session tonight but I am hopeful I can get some decent rest next few days and get back amongst it on Saturday. Planning on 28 and hammer. I wont be back at Scotstoun as I need to be throwing more the next few months. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/09/13 at 1:20pm
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The plan was to throw outdoors but it has been chucking it down. Did some drills with 12.5kg dumbell for 28 drills working first turn and then second turn followed by the finish. Feet felt okay here quite pleased with it. Also dud some swings with a 10k plate for hammer but also got one of the chains and swung that too bugged to work to keep the hands together. The lifting divided to do snatch squat and press. I am thinking of dropping clean anyway. Snatch 2@50kg 6@65kg 4@70kg 3@75kg 2@77.5kg 1@80kg This felt really tough today no snap and feeling tired from the little sleep I have had recently. Squat 2@60kg 2@100kg 6@140kg 4@160kg 3@170kg 2@180kg 2@200kg Really pleased with this thus is the first time since doing my groin in in December I have squatted thus heavy. All the lifts felt comfortable and the 200 was only meant to be for one but it was so good I did another one. Press 4@60kg 4x4@80kg with a slight do to start 5@60 jerk press. Shoulders are weak as piss at the moment need to start building this up a bit. All in all a solid session side of back only thing that is problematic but going to make up a couple of rollers from electric cable duct to try and keep the back and hamstrings supple. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/11/13 at 4:35pm
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Managed to get a quick session in as indeed to start gutting the bathroom as it is getting renovated. Got to the gym and forgot to being my shorts then realised I had my neoprene shorts so on with the show. Started of with 4 sets of 10 a side hammer twist. First and third sets with 10kg weight and second and fourth with a heavy chain. These felt not to bad was able to work speed a little with the plate with no real pain in side of back. Followed this with a set of ten a side 15kg plate twist around the head. Followed this up with 3x6 @ 60kg push press Then 1x6@40 1x6@50 1x6@60kg behind neck push press. The behind neck ones felt easier than the normal press. Need to keep this up but increase the weight. Then 1x6@40kg and 2x6@50kg barbell curls. 3x10 tricep overhead push with 10kg dumbells. Finished off with 2 sets of 10 a side bottom Wob swings followed by 6 a side pull above head the 24kg kettle bell trying to dim ate the pull up on the Wob. All this done in 45 minutes good Jane Fonda workout this one. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/16/13 at 8:05pm
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Tuesday 12th Sledge hammer ten swinging hits to tyre each side then ten behind neck hits followed by three Wob throws. Repeated this for two sets then 8 Wob throws to finish. The Wob felt a lot better back was loose pleased with it. Height not great though. Lifting Back squat. 4x4@150kg. The depth good and felt straight forward quite pleased with how this is feeling just now. Finished with 4x10 behind neck lat pulls and 3x8 tricep pull downs. Todays session was drilling. 30 drills of various types for 28 using 12kg kettle bell. Footwork felt sharp on this. Heavy chain hammer twists 10 swings a side 3 sets. This also felt okay just need to get the hammer out for the real deal. Lifting Snatch 2@60 6@65 4@70 3@75 1 and 2 fails at 80 1 fail @85 These were actually feeling good for me I was catching them well even the first lift at 80 then it all went a bit wrong. Not enough speed or strength in the pull. Indeed to start replying a bit higher here. Back squat 2@60 2@100 6@150 4@170 3@180 3@200 1@220 1@230kg I think this equals my seasons best. All lifts felt strong had good depth and was never likely to fail the lifts. Probably my best exercise lifts this winter considering the problems I had with the groin. Press 6@60 3x4@80 Tough as usual these need to keep working it. 3x6 caber pulls to finish @40kg. Good session hopefully this seeking can hit all the sessions. Going to be doing a throw and a lift each session during the week due to time restraints and if I am in sharp I will add something else in. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/21/13 at 2:12pm
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Bathroom finished the flat is complete for the time being. Tuesday Weather has been bloody Baltic this week. Drilled indoors for 28 and hammer using dumbell and heavy chain. These felt pretty good and just need some warm weather to get out throwing. Lifting Snatch Couple of warm ups at 60kg 4x4@70kg followed by squat jumps after each set. The lifts were tough tonight but i got all of them. Jumps felt good too. Then done 3x6@40kg caber pulls really trying to focus on getting a pull without bouncing the weight on the hips which is easy to do. Then 3x10 behind neck pulls, 3x8 tricep pulls, 3x8 straight arm flies on the flies machine. Thursday Again bloody freezing here drilled 28 shot and hammer 28 drills with 12kg kettlebell working first turn then the second turn and followed this up with follow throughs using the kettle bell. Tried to keep the weight long and driving down the middle. Hammer drills done 10 winds a side with the chain followed by 6 aside 10kg plate mimicking final release. 2 sets if these. Shot drills done a number of 360's followed by around fifteen or so full throw drills. Tried to start a little lower at the back and work the drive a bit more. Feet felt quick and felt that I was hitting the positions pretty well. Lifting Deadlift 1@60 1@100 1@140 4@180 4@190 4@200 4@210 The 180 and 190 felt good and the 200 and 210 were tough but very controlled. Quite pleased with this. Bench 2@60 3@100 4@130 2x4@140 2@150kg 130 set was really easy. First 140 tried to Get through them too quick second set much better and the first 150 was good and the second tough. Need to work this a bit more I would like to get back up to 180 raw again. Finished with 4x6 caber pulls at 40kg these felt good also. Wish the weather will turn a bit. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 3/31/13 at 12:17pm
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Right last Saturday 23rd got to the gym and did the following Drilled shot, 28 and hammer. These were all okay nothing more to be said here. Lifting Snatch 6@65 4@70 3@72.5 1@75 This wasn't feeling good at all felt tired and sluggish. Squat 3x6@160 if I remember right. Got called out part way through the session was on standby all weekend and worked a fair bit. Didn't get another session in until today. Monday was on standby again and was called out right after work for a break in and then got called out at hal eleven that night for a fault that was just a few miles west of loch lomond. Didn't get home till half five that morning had a couple of hours sleep then back to work. Tuesday was shattered so no training. Thursday had to work late so lo training again. Trianing today. Stone Outdoor throwing first time in a while and was throwing my 18lb stone mainly south Africans. Felt alright but shot is flying flat as a pancake. Hammer Threw light hammer first time this year and it showed. No real speed in the hammer and was pullin in on the release. Need to get my footie boots on for the next one and some tacky too. More improvement needed an a solid swing required. Lifting Decided to do supersetting. Bench 4x6@100kg followed by 15 med ball throws quick against the wall. This felt good and could probably up it to 110kg next time round Hang snatch 4x6@60 followed by 6 squat jumps. These felt okay too. I need to get this part workin a bit more too. Finished with 3x6 caber pulls at 40kg. A solid enough session but need tiger the throwing sorted so it will be one or two events plus a lift during the week and 2 throws and 2 lifts at weekend. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/02/13 at 2:33pm
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Didnt train Monday had day off work so wanted to spe3nd some time getting other things done and spend time with the wee one.
Trained today after work was in the right area so got there reasonably early.
Decided to do two throws. Stone putt and Hammer.
Stone was the lighterstone that we have it is a different shape tot he one I threw the other day. Standing throws were okay but no real snap. did some run-ins and the better throws was the slightly slowerthrtower throws where I managed to get a better push on the stone. The years of throwing the ball means I am too used to trying to get the flick off the ball whioch I cant get aswell with the stone. It was encouraging though I need to get the spikes and do some full throws again.
Light hammer. Still havent swapped bags around so I was throwing in the trainers and with just chalk. I focused a bit more on getting a steady swing with the hammer as I tend to go way off balance if I swing what I deem to be too quick. I am trying to keep the orbit fairly steep and try and build the momentum on the downswing with a long high release at the end. I am sure this is what I was trying to do on the run up to the USA v Scotland match in 2010 and it was working quite well. anyway the direction and consistency of the throws were better though the distance is nothing to write home about. I will need to get the tacky and footie boots out for the next few sessions to try and keep longer in the throw. I dont plan on using boots till next week. Time and weather permitting I will be doing hammer at least three out the four sessions per week.
LIfting
Hang Snatch
mailto:4x6@60kg" rel="nofollow - 4x6@60kg followed by six squat jumps for height.
This felt quite good but I feel I need to hit the pull quicker on the hang.
Bench
mailto:2x6@100kg" rel="nofollow - 2x6@100kg , mailto:6@105kg" rel="nofollow - 6@105kg , mailto:6@110kg" rel="nofollow - 6@110kg followed by 15 double hand med ball throws against the wall.
the first three sets were strong and quick but the 110 at the end felt a bit laboured. Tiredness probably I banged through that and the d=snatch in half an hour.
Thursday I plan to do 28 and 56 for throwing followed by sqautting and hang snatch for super setting. squatting will be at 140kg followed by 6 double tap jumps and a 20 metre sprint.
Beau, Nelly at powerlifting comp this weekend then he is back throwing ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/04/13 at 3:10pm
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Sorted out my issue at work and got circuit commissioned. Another thing I can say I have done. Got down a little later than expected as an opportunity to get some work I was meant to do tomorrow today arose. Got to gym and threw 28 and 56 took 8 throws of each. 28 we have at the moment is about 4 pounds heavier than a normal 28 and is very dour. footwork felt pretty good and I probably am blocking a bit on the first turn. I was focusing on getting a steady but relatively quick first turn and then try and get the second turn going fast with a good orbit and then try and get as much of a pull as I can at the end. I felt I was starting to get it going and was pleased with what I did for the first time out on grass for a while. I just need to get some chalk as my hands were blistering a little bit. 56 done eight throws and was working on the same branch I have been working at the last few times. back didnt feel too bad I just need to try and keep long and get as much pull and acceleration as I can and not release too early. Feeling a little bit more encouraged with the throws today but I need to work 56 and hammer a hell of a lot more in general. Lifting Decided to do some jerk press. Aim is to try and move it as quick as I can with as little leg dipping to get momentum so I am focusing on upper body side of things a bit more. Each set was followed by 6 a side 17.5kg dumbell jerk press in a standing throw position. 4 sets of 6 at 60/65x2/70kg. These felt good and snappy I am not sure if the dumbell jerk is the appropriate composite lift I tried doing med ball putts against the wall but didnt feel I was doing them quick enough. possibly two armed med ball throw for height catch and repeat might be better I am not sure. Squatting
Warm up 60x6, 100x6
mailto:3x5@140kg" rel="nofollow - 3x5@140kg with extension at top of rep. Followd by 6 double tap jumps. Squats felt okay but a little laboured. I dont want to drop this weight any further as I feel I need to ge tthis going to allow good leg speed during the throw. Thinking of maybe doing hex bar jumps with 60kg after the squat rather than double tap jump.
Saturday I will putt/hammer/28 six to ten throws each followed by full snatch and back squatting not sure whether to pyramid or do 4x6.
Bodyweight is at 273lbs according to gym scale. quite pleased but the belly still feels too big. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/08/13 at 4:32pm
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Had another standby weekend and got called out both afternoons to various things. Getting a bit sick of responding to breakins into our substations one of us will end up coming across something nasty. Anyway got a bumper session in done three event throws and two superset exercises Throwing Stone Kept it to around 12 throws mac six stands and six run ins. Tried to focus a little more on getting more if the body into the shot before final hit with the arm seemed to work okay. Run ins I need to try and keep the feet quick and then get a good torque and push on the shot and not hit away. Hammer Still not brought the tacky or boots out and the throws felt okay but I am not quick enough and still pulling the arms in on release. It was improved over last few sessions. Ten throws taken. 28 These wee all down the middle but my footwork could have been much sharper. It felt a bit laboured through the turns. Orbit felt okay too. I need to work on waiting for the wait after the first turn then try and get the second in as quick as I can and try and accelerate the weight. I don't think I am too far away though. Six throws taken. Lifting Hang snatch, 1x6@60 3x6@65 all followed by 32.5kg dumbell snatch 3x each arm. Bench 4x6@100kg followed by 15 standing double arm med ball pushes against the wall. Lifting felt not too had though it felt laboured the deeper in the exercise. All in all a good session quite pleased with it. Tomorrow I intend to do put, hammer, 56 time permitting lifting will do bench and squat with supersets ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/09/13 at 2:50pm
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For the first time in ages I have done what I said on the last post. Weather was good today though a bit chilly. Putt Putting with the stone again. Not quite as good as yesterday don't know whether it was due to lifting yesterday but felt a little sluggish. Hitting just short of where I was yesterday but technique wasn't as tight as I would like. Need to get the spikes and do some full throws rather than run ins as I feel I get better torque and hit. Hammer This dodn't feel too bad the co distinct was a good bit better an went down the middle. Plan to get the tacky out Thursday to allow me to get a bit more speed and relax a bit more. Again slightly down on yesterday's throws distance wise. 56 Actually had my back seen to just need to get another couple of gouges and hopefull ill be rockin again. Wob went okay the quality was a lot better than the other times I threw. What I tried to do this time was wait a hit longer and squat down a bit more on the backswing and then really try and get myself moving quick and strong with as long and fast a pull as I can get. Feeling a bit better about this. Lifting Bench 4x6@110kg followed by 15 med ball throws as per usual. Went a little narrower this time and it felt a lot better than my previous session. Just need to focus a lot more on an explosive push out the lift. Squat 3x5@140kg onto toes followed by 5@60kg hex bar deadlift jumps. The squat felt heavy again but it shouldn't at 140. Git good rhythm but don't think I was getting enough hip drive and extension at the top of the lift. Deadlift jumps tried at the beginning to be deliberate and try and drive hard. Last set just got bar to touch the desk then jump back out if it again. I think I will continue this superset. All this done in 80 minutes its about as long as I can get away with during the week but I am doing more than I thought I would. I feel that limiting the throws I do per event is actually helping me a little but to focus a little more on the throw rather than throw for volume. I will try and keep this up. Only ten days till my first games if the season. Feel half cocked to be honest. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/11/13 at 4:09pm
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Todays throwing was stone putt and hammer due to time. Last few days my lower back has been tight and left hamstring was tight too. It has rained the last couple of days here and the ground is just that little bit more slippy. Stone Putt. Had the football boots on for this and standing throws felt not too bad a little bit better than tuesday. Decided to do full turns and the foot positions were correct but it was lacking that little bit of snap at the front. I am going to be getting a pair of spikes as the studs on the football boots dont help. This has been the first time full putting since the indoors so good to get back to normal. Hammer
Had my tacky and boots and the first 4 or 5 throws were with the football boots and tacky. Throws were a ltiile bit more consistent than tuesdays when I put the boots on it tooka few throws to get a feeling back. Throws went a bit better but I just cant get this bloody implement going. I know I need to keep long and be loose the looser I try and get I always end up off balance. Just need to keep working this over the summer I know I can get this further.
Lifting
Hang snatch
mailto:4x6@65kg" rel="nofollow - 4x6@65kg followed by 32.5kg dumbell snatch 3 each arm. These felt good snatch I was working on just trying not to bounce the weight before the pull and felt the pull better. Didnt do much of a dip if at all. Need to quicken this a bit more though. Dumbell snatch just trying to drive the legs then pull the arm through to try and emulate the upward drive of the 56.
Jerk Press
mailto:1x6@60" rel="nofollow - 1x6@60 , mailto:2x6@70" rel="nofollow - 2x6@70 followed by 12.5kg dumbell standing put fast jerk. Really tried to explode the jerk with as little movement/dip as possible seemed to work and felt the drive. the dumbell jerks were done as quick as possible in a standing putt stance.
Quite pleased with the lifting tonight I felt jaded at work but glad I got the session in.
Saturday I may get the caber out and give it a go along with putt and hammer again. Got a good 28 made but need to get it off the seller. looking forward to it. Lifts may do conditioning 4x10s on clean and front squat I think for something different 80kg for the clean and 100kg for the front squat. Hopefully.
Next weeks training might be a struggle as I am being sent half way to England (only 100 miles away) to do work in the hills Tuesday/Wednesday/Thursday and to get to Dumbarton will take me an hour and a half at least depending on traffic. May have to take a hammer with me and find a grassy bit next to the sub and swing it about. ------------- Please, please, please dont f*ck about near or in electricity substations. |
Posted By: Captain Slow
Date Posted: 4/13/13 at 9:58am
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Back feeling a good bit better today which was encouraging. Threw hammer and 28 Hammer Boots and tacky on for whole session. Took a couple of throws to get going and once I did it was really crap. I am getting no real speed in the hammer, I am getting nothing on release and it is just dying on me. Distance is crap not even 30m. Was throwing with big Neil and he was a good 18 feet or so further possibly more and it's the second session he has done. I am really considering not bothering throwing hammer at games if there is more guys there than prizes available and only doing the one throw in games for overall points its that bad just now. In the meantime I need to get if out every session and try and get the thing moving try and keep long and try and release the hammer properly. Did around 10 throws. 28 Had the 28 fixed so we were throwing that. The throws I took we're steady footwork felt okay and I felt I hit scopula of smooth throws that flew. Distance again not fantastic only around 65ft I reckon but I feel far more positive with this than the hammer. I just need to get more acceleration into the second turn and transfer that to the release. Lifting Did some conditioning type lifting today. Cleaned 4x10@80kg just really trying to get through the reps quick but only getting to eight then having have a breather. Gonna keep working these I'm not too worried about heavy lifting now at weekends. Went to front squat for the first time this winter and done 1x6@80, 3x8@100 depth was good and rep cadence was okay feeling this a bit but again will keep it up I enjoy it. Finished with 3x6@40kg caber pulls. Quite pleased with this just need to get the pull quicker. Mixed bag day today hammer as usual is big weakness so it's work work work with it and hopefully by end of may it will be flying. Well to 110 ft. Body weight is 271lbs or 19stone 5pounds ------------- Please, please, please dont f*ck about near or in electricity substations. |