Volume Block week 3 - Squat day

warm up:

stretch

foam roll

band stuff/dislocations

step ups

work:

squat: bar x10, 95x5, 135x5, 185x5, 225x5, 250x3, 270x10,10

pause squats: 230x5,5

hang power clean + front squats: 195x10,10

Done.  Still doing it all beltless and I was feelin' it on those front squats.  Postponing my normal accessory stuff til tomorrow and use it to warm up for some backyard sheaf practice.

sheaf tossin'

warm up:

leg curls: 25 +band tension x25,25

superset w/

leg extensions: 25 +band tension x25,25

dimel deadlift: 95x10

snatch grip high pulls: 95x5,10,10

superset w/

situps against bands: 2 micro minis x12,12,12

use shovel to fling dog turds out of throwing area x10000

http://www.youtube.com/watch?v=OdqlOe55SAM" rel="nofollow - 20lb sheaf toss x a bunch (bonus: dog responsible for said turds)

That drill you are doing from the ground is great. Now you have to get more "violent" with it.  You also need to actually DO that violence when you go to your regular throws.  You are getting a very nice "straight" swing but again, no violent check down OR up.  Get angry with that piece of sheaf!  :)  Also try putting your hands a little closer together and see how that works for you but the big thing is a more violent check down and then up!

I've never had the chance to actually practice sheaf aside from warm ups for the actual event, so even after a couple years of competing, it's a really unfamiliar movement.  I won this bag at my last games and the missus found me this fork in her dad's shed recently, so I'm going to be dedicating a lot of time to getting in some reps this off-season.

Volume Block week 3 - Bench

warm up:

ytwl's

dislocations

band pullaparts

work:

bench: bar x10, 75x10, 95x10, 135x5, 165x5, 185x5, 195x10,10

superset (last 2 sets) w/ 

band pullaparts: monster mini x20,20

close grip paused bench: 165x10,10

superset w/ 

band pullaparts: monster mini x20,20

incline bench: 140x10,10

superset w/ 

band pullaparts: monster mini x20,20

Lotsa volume.  Getting tuff, but staying on top of it.

Volume Block week 3 - Deadlift

warm up:

band pullaparts

dislocations

stretch/roll

work:

power clean: bar x5, 95x3, 135x3, 155x3, 175x3, 195x3

deadlift: 245x5, 275x5, 305x3, 325x3, 340x10 (double overhand until last set)

deadlift w/ pause at knee: 300x5,5

Still no belt on anything.  Going to do my assistance/accessory junk for as a warm up for tomorrow's throwing.

Volume Block week 3 - Accessory (+the stuff I skipped from deadlift day)

warm up:

stretch

dislocations

pullaparts

work:

hang power clean and press: bar x10, 75x10, 95x8, 115x5, 125x5, 130x10,10

Chin ups: bw x1,3,3,3,7,6, :60 break then 3

pendlay rows: 130x5, 145x10,10

wide grip bench: 95x5, 115x10,10

one arm row: ~100x15/arm

lying triceps extension: 70x10,15,15

superset w/

one leg calf raise: bw x10,15/leg

barbell curls: bar x25,25,25,25

Feelin' jakked yo

Hopefully I'll get to throw a bit tomorrow.

band work for some pumpz

30 mins pushing baby around the neighborhood

then, did some more sheaf toss

leg extension: 25+band x25, 50+band x25

superset w/

leg curls: same

calf raises: 135x20,30

band resisted crunches: 2 micro minis x20,20

Was then going to start in on a bench day but the youngster is determined to never nap again.  May try again later or go for it tomorrow.  

Also, back and legs feel like death today.

warm up:

band stuff

stretchin'

pushups

work:

bench: up to 200x10,10 w/ a pause on the last rep of each set

close grip paused bench: 170x10,10

incline: 145x10,10

accessory:

band resisted ab crunches: 2 micro minis x10,10,10

wanna throw later

Today:

Volume Block week 5 (deload) - Squat

warm up:

stretch/foam roll

band stuff

dislocations

kb swing: 60x25

good morning: bar x25

work:

squat: 95x10, 135x10, 185x10, 205x10, 185x10

Would rather be progressing but I'm feeling pretty beat up, and have a rockin' knot in my left trap/scap area, so I'll deload the rest of this week and get back on the intensity train Monday.

Volume Block week 5 (deload) - Press/bench/whatevs

Did a full on warm up with a bunch of mobility stuff.  I need to do that everyday.

"work":

press: bar x10, 65x10, 85x10, 95x10, 105x10, 95x10

band assisted wide grip pullups: monster mini x5, light x5, light+momini x5, light+light x5, light+momini x5, light x3, monster mini x2 -rest between sets was as long as it took to set up bands.

DB bench press: 35's x25,~30 -miscounted last set, it was definitely over 25, but probably not more than 35

Back is sorta painful/sore...looking at my squat on film, it looks like my hams are tight and pulling my ass under me @ depth and making me use more lower back than I want when coming out of the hole.  Damn it...gotta figure out the best ways to get them ready to work for me rather than against me.  Will be hammering mobility the next few days.  If everything feels ok in a few days I'm gonna get some throwing in this weekend.

Volume Block Week 5 (deload) - Whatever just get the ol' blood moving day

in a circuit fashion w/ no rest between rounds

leg extension: 25+band x25, 50+band x25

leg curl: 25+band x25, 50+band x25

glute bridge: 60x25, 100x25

one leg bw calf raise: x25,25/leg

rippetoe triceps extension: 55x25,25

barbell curls: bar x25,25

lateral raises: 10x25,25

one arm kb shrug: 60x25,25/arm

Volume Block week 5 (deload): just a little throwing practice

nap 2 hrs

foam roll

stretch

16lb hammer: drill- just getting an orbit going and then taking it for a walk this way and that, front back, side to side

20lb sheaf: from the ground drill x5, full throws x12 or so.  Garbage, mostly, but I'm finding my mistakes.

Going to begin increasing throwing volume 

Merry Christmas! This workout fueled by yule.  And about 7 different desserts last night and french toasts this morning :D

Strength Peak

13 weeks out

Bench

warm up: 

foam roll/stretch

ytwl's

dislocations

push ups

band pullaparts

work:

Bench: bar x10, 95x10, 135x5, 160x5, 190x10,10 -paused at least 1st and last rep of each set

CG paused bench: 160x10,10

Pendlay row: 145x10,10

Incline bench: 135x10,10

One arm row: 100x10,10 per arm

Beats doing nothing!

Strength Peak

13 weeks out

Lower Assistance/Accessory

warm up: 

foam roll/stretch

leg extensions/leg curls

work:

Clean & front squat: bar x10, 95x10, 135x5, 185x10,10

Snatch grip DL: 185x2, 225x2, 255x10,10

DB Bulgarian split squats: 35's x8,8 /leg

BB calf raises (free standing w/ bar in front squat/rack position): 135x25,25

Unenthusiastic session.  Just went through the motions & got the work done.

No throwing or conditioning done this weekend, but we celebrated my son's 1st birthday on Saturday, and then waltzed around the museum of natural sciences yesterday, so that counts for something :)

In related news I'm fat as heck, about 10lb over where I need to be right now, so I'm going to reign in all the junk eating now that holidays are done :D

Strength Peak

12 weeks out

Squat/Deadlift

warm up:

watch WSM qualifiers

stretch

foam roll

dislocations

work:

no belt

Squats: 95x5 (3 paused), 135x5 (3 paused), 185x5 (3 paused), 225x5 (3 paused), 275x2 (paused), 315x1 (paused), 285x10,10 -the 'over-warm-up' was just because I hadn't had 300+ lb on my back in a while. It flew up fine.

Deads: 245x3 (paused at knee), 295x3 (paused at knee), 335x3, 360x8 -my deadlift is getting more efficient, and I'm crediting the pause at knee reps I've been doing the past 6 weeks...they ensure that I keep the bar close/riding my thighs up during the second half of the pull

Barbell standing calf raise: 185x15,15,15

kneeling band crunches: 2 light + 2 monster minis x25,25

good timez yo

Strength Peak

12 weeks out

Benches

warm up:

foam roll

dislocations

pullaparts

pushups

light klokov presses

work:

Bench: bar x10, 95x5, 135x5, 185x5, 200x10,10 -paused 1st and last rep of work sets

Close grip paused bench: 170x10,10

Incline bench: 145x10,11 -miscounted last set, oops

Pendlay row: 150x10,10

One arm db row; ~100lb db + doubled micro mini band x10 /arm

Strength Peak

12 weeks out

Condish

Stationary bike: 5min easy ride, then 30 sec sprint/1min easy x4, then the kiddo awoke and put an early end to that

Later

Jump rope intervals:

30 sec: 50, 59, 62, 60 jumps

1 min: 105 jumps

-haven't done these in a while...did the 1st set barefoot and then quickly shoe'd up

Events drills:

wfd and rotational shot drills with pvc stick

walk n wind w/ 16lb hammer

12 weeks out

Lower Assistance/Accessory

Warm up:

foam roll

stretch

band pullaparts

leg curls

leg extensions

Work:

Clean & front squat: 95x10, 135x5, 185x5, 200x10,10 -whew, tough

Snatch grip deadlifts off 4" blocks: 265x10,10

DB Bulgarian split squats: 35's x10,10 /leg

Barbell calf raise: 135x25,25 -cleaned and did each set from the rack position

doneski

light stone

overhead toss x5

standing throws x10

full spin x5

msa x5

40-45' range with the fancy stuff adding nothing but making me look silly

preeeettty terrible right now

light hammer

warm up walk and wind drills

no blades x10

right blade x5

both blades x5

most were around 85', with one about 90' and a few around 80'.  Sucko, but it's early, so it's just reps.

Yesterday: nothin, rest day

Today:  Feeling sore and beat up from throwing hammer.  Need dat dere adaptation to kick in.

Strength Peak

11 weeks out

Squat/Deadlift

Warm up:

stretching

rolling

dislocations

pullaparts

one leg glute bridges

Work:

Squat: bar x10, 95x5, 135x5, 185x5, 225x5, 275x3 (all those had a pause rep or two thrown in), 300x8,8 -felt tough.  Can't wait to put the belt back on in 2 weeks.

Deadlift: 250x3, 300x3, 340x3, 370x8

Assistance/Accessory:

Kneeling band crunches: 2 micro minis, 2 monster minis, 2 lights x25,25

Barbell calf raise: 185x25,25

After next week I'm dropping the calf stuff on this day, (I do it plenty of other days, and it's not priority) and adding in light good mornings.  I wanna find my ab wheel too since I always felt stronger overall when I was blasting out tons of ab wheel reps.

Light weight line drills, spinning around this way and that, right and left handed x a bunch.  Dizzy.

Strength Peak

11 weeks out

Lower Assistance/Accessory

warm up:

strech/foam roll

dislocations

muscle snatch/klokov press/good mornings w/ empty bar

light power snatch & overhead squats

work:

Power clean + front squats: 95x5, 135x5, 185x5, 210x8,8

Snatch grip deads + shrug (like a high pull w/ no "high") off 4" blocks: 135x5, 225x3, 275x8,8 -first set without straps, ouch

accessory:

DB bulgarian split squats: 35's x8,8,8/leg

seated calf raise w/ ~100lb db x50

power clean + standing calf raise: 135x25,25

Yesterday I also took the youngster out for a 20-30min walk in his babby carrier thing on my chest.  Traps were lit up when I got back to the house...he's getting big!  Traps are incredibly sore today, but probably more from throwing and the snatch grip power shrug thingies I did.

Strength Peak

11 weeks out

Upper Assistance/Accessory

warm up:

dislocations

stretching/foam roll

ytwl's

empty bar muscle snatches and btn presses

Power clean and press: 95x10, 135x5, 140x8,8

ss w/

Chins: bw x5,5,9, 1min rest then 5, then 1 more to even it out to 25 reps

Paused wide grip bench: 125x8,8

barbell ab rollouts: bw x10,10,10

rippetoe tri-extensions: 75x25,15,10 -2 min rest between sets

barbell curls: 75x25,15,10 -2 min rest between sets...sorta cheated on a few but whatever.  I'll stick to this weight til I can get them all strict

standing bb calf raise: 95x50

Throwing tomorrow as long as the weather is halfway decent.

Gonna piece together a vidyo for critique.

Today:

I R DUM.  I somehow miscounted the weeks.  I'm actually 9 weeks out now...

Strength Peak

9 weeks out

Squat/Deadlift

warm up:

stretch

foam roll

dislocations

band pull aparts

empty bar muscle snatch

work:

Squat: 95x10, 135x5, 185x5, 225x3, 275x3, 295x2, 295x1 (other set looked slow so I banged out a single to make sure I wasn't a puss) 315x8,8 -whew

Deadlift: 245x3, 295x3, 335x3, 365x1, 385x8 - double whew

assistance/accessory:

seated calf raise: 100x50

standing calf raise: 245x15,15

kneeling band crunches: all the bands x25,25

dumb stuff:

Squat walk out & hold for 10 breaths: 335, 385, 425, 475, 500 -did these to feel them on my back and see if I needed to make any adjustments to my grip width or whatever to make it most comfortable. Turns out 500lb on your back pretty much isn't comfortable no matter what.  But tighter wrist wraps seem to help.

Training for the meet is going good, though.  Approaching some rep PR's that I did belted up and @ heavier bodyweight.

starts with braemar, then one spin lwfd @ 1:07, and then full throw lwfd @ 1:52

Also, I need to pony up for a tripod.

Strength Peak

9 weeks out

Bench

warm up:

foam, stretch

band stuff, dislocations

ytwl's

work:

Bench: bar x10, 95x10, 135x5, 185x5, 220x8,9 (miscounted) - paused all warm up reps, and 1st, last and a middle rep of work sets

ss w/

Chin ups: bw x a few reps after each set

Paused close grip bench: 185x8,8

Incline bench: 155x8,8

Accessory:

pendlay rows: 185x8,8

poundstone curls (bar x100)

pumps yall

16lb shot

warm up progression, then about 5 stands, a few full throws, a shuffle step throws.  Best of was like 37' which is some sort of PR for me I think.

28lb for distance

5 one turns, then 5 or 6 full throws, best of in the mid 50's, most in the 52' area.  Head wasn't in this one today, prob trying to keep focused on too many things at once and just not putting it all together.

16lb hammer

No blades, hit 3 that were right at or just a hair below 95', and then one went 96'4", which is a PR.  Plenty more there when I can put it all together, feels like.

Strenght Peak

8 weeks out

Lower Assistance

Warm up:

stretch, foam roll

dislocations, band pullaparts

Snatch complex - 1 muscle snatch + 1 power snatch + 1 full snatch + 3 overhead squats: 95, 115, 135 (no muscle snatch on 135)

Work:

power clean + front squats: 155x3, 185x3, 205x3, 220x8,8

snatch grip deadlift + shrug, off 4" blocks: 285x4,4,4 -was supposed to be 2 sets of 8, but it felt smarter to keep it at 4's

Accessory:

nada

Notes:

Oly work was fun at the start. I don't ever do the full movements and I am pretty terrible at them--pull too high, catch leaning fwd, etc etc. 

Snatch grip deads where pretty hellish after the front squats. I need some better straps for the movement, too. I have some big, thick, wide freebie straps from an APT order way back in the day, and they're garbage.

split squats: bw x10/leg, +35lb db's x10,15/leg

leg extensions: 25x25, 50x25, 75x25, 50x25

ss w/

leg curls: same

seated calf raise: 100x50

standing calf raise: 185x25,25

In other news, I was weighing a bunch of throwing weights I acquired, and decided to weigh my 20lb cleavenger sheaf that took on some water about a month ago...turns out it's almost 30lb  I wonder if it will ever dry out completely.

Work is more than likely sending me all over the earth and totes messing up my powerlifting and highland games plans.  Third world problems, right.  Anyway, instead of taking the next 7-8 weeks to peak I'll be squishing it into a bit over 3 weeks.  So:

Quick peak

~3 weeks out

Squat/Press/DL

Warm up:

stretch/foam roll

muscle snatches and klokovs w/ bar

Work:

Squat: bar x5, 95x5, 135x5, 185x5, 225x5, 240x3, 295x3, add belt 330x5, add wraps 340x5 -easy peasy

Clean and Press: 95x5, 135x3, add belt 150x5, 165x5, 170x3 -could have gone for 5 but these were nice and clean so I left some in the tank

Deadlift: 240x3, 295x3, add belt 335x3, 385x1, 405x5 -tough but not bad

I couldn't find the wraps I wanted to use, which were 250cm , I only had my 200cm which I have to refigure out how to wrap them so they actually cover my knee and I have some left to tuck...didn't get a ton of support, but enough to make the set easier than the previous lighter set w/out them.

Was supposed to do power clean + front squats and bench, but it went more like this:

clean & front squat: worked up to 230x5, then couldn't put a clean together for my next set at 235, so I did them from the rack.  I was pretty pissed to miss the clean which I could normally get with just a little effort (problems were technical), so I took my frustrations out on a new front squat PR...

front squat: 235x5, 275x1, 315x1 (pr), 335x1 (pr) and there's more in there, just didn't want to grind any reps at this point

Today:

Quick Peak

~2 weeks out

Bench day

warm up:

foam roll

band pullaparts

dislocations

Work:

Bench: bar x20, 95x10, 135x5, 185x5, 205x3, 225x2, 245x5, 250x5 -paused reps here and there in all sets

Paused CG bench: 210x5, 215x5

Incline Bench: 180x5, 185x5

Did a couple chin ups between every set

Quick Peak

2 weeks out

Squat/Deadlift

Sorta messed up today's training. Was supposed to be heavy triples work.

Warm ups:

stretching/foam rolling

dislocations

band pullaparts

Work:

Squat: 95x8, 135x5, 185x3,3, 245x3, add belt, 295x2,l, 335x1, 375x2, add wraps, 385x3 

-I messed up here because I was only supposed to do 365x3 in sleeves and 375x3, in wraps, but I accidentally bumped it up. The 375x2 set was tough--good morning'ed the 2nd rep and a 3rd rep might have been a failure so I just racked it. After watching the video I think a 3rd rep was there, it just would have been a grinder.  385x3 was tough too but the wraps made it less terrible. Either way, it was more intensity than I should have done and I feel like it affected my deadlifts...

Deadlift: 245x3, 295x2, 335x2, 385x1, 435x2 -broke a 3rd off the floor but it would have been a serious grinder so I let it go. I didn't want to compromise my recovery any further.

So basically my already accelerated intensity peak was pushed even further on squats and I think it fatigued my back enough to crap up my deadlift. I'm going to throw in some extra bloodflow work, do extra recovery stuff, and push back my next squat/DL a day or so.

Done in a circuit

Leg extensions: 25x25, 50x25, 75x50

Leg curls: 25x25, 50x25, 75x40,50x10

Band goodmornings: light x25, 2 lights x25, light x50

Quick peak

2 weeks out

Bench

warm up:

stretch/foam roll

dislocations

pullaparts

Work:

Bench w/ a pause or two each set: bar x20, 95x8, 135x5, 185x3, 205x3, 225x3, 245x1, 265x2+f, 275x1+f,1,1 AUUGHHH DAMN IT

ss each set w/

Chin ups: bw x3 (total 30 reps)

Pause CG bench: 225x3, 235x3

Incline bench: 195x3, 200x3

Accessory:

band pushdowns: monster mini/hand x25,25

ss w/

band face pulls: same

Welp.  I reckon I can blame this partly on lack of sleep.  The youngster woke up every couple hrs last night.  I also trained fasted, about 4 hrs after waking, but I CARB BACKLOADED last night... still I think I should probably get in a big breakfast before these training sessions though.

Feels like training is going backwards.  The accelerated peak is not working out like I'd hoped.  It's kinda like I was hauling ass in 3rd gear, then skipped 4th and went straight to overdrive and now I'm bogging down.  I think I'm going to add in another week before "doubles" week.  I think that if I was going to be leaving for work by mid feb I'd know by now.  I have at least another week to get stuff done.  So next week I'm gonna do 5's and/or 3's again to try and get back on track.  Right now I'm on track to miss my bench goal and probably deadlift too.  FUUUDGE

so mad I lifted again:

Pendlay rows: 185x3, 205x5,5

BB ab rollouts: bw x10,10

Rippetoe triceps ext: 80x20,11,7

Barbell curls: 75x23,12,8

BB standing calf raises: 135x23,18,10

Pretty decent session

Quick Peak

2 weeks out

Press/Front Squats

warm up:

stretch/foam roll

dislocations

sweet barbell complex I made up: 

5 muscle snatches + 5 overhead squats + 5 klokov presses: bar, 65, 85

Work:

Clean and press: 95x5, 135x3, 155x2, add belt 175x1, 185x1, 165x5, 170x5 -did a little over-warm-up to see how those weights felt, and they felt fine...although, I'm not really 'feeling' the press like I want. It just goes up ok, but I don't feel like technically I'm 100% on it. 

Front squat: 135x5, 185x3, add belt 235x5, add wraps 240x5 -more of a pain tolerance to the wraps than a challenging set

Paused wide grip bench: 135x5, 145x5, 150x5 -easy like always

A good refreshing workout.

Quick Peak

2 weeks out

Squat/Deadlift

warm up:

stretch/foam roll

dislocations

barbell complex- 5 hang muscle snatches + 5 overhead squats + 5 klokov presses: bar, 70, 90

Work:

Squat: 95x5, 135x3, 185x3, 225x3, 275x2, add belt 295x1, 315x1, 335x1, 355x2+f (technical),2, add wraps 365x5

DL: 245x3, 295x3, 335x2, 385x1, 425x3

Not too shabs.  Missed the 3rd squat of 355 by rounding my back at the bottom and just completely losing the groove.  Next set of doubles was good and the set of 365x5 in wraps was nice.  DL felt like I could have eeked out 2 more if my life depended on it.

In other news, work is looking like it will pick up soon but might have a break between assignments to hit most of the NC games in April, which OWNS :D

Today:

Hope to get some throwing in this weekend perhaps.  I thought my work was going to overlap the majority of the season for me, but it's looking better now, so I'd better get my skillz up while I can.

Little warm/up workout type thing just to do something.  Probably go for a long walk later, too.

Circuit of:

Goblet squat: 60x10,10

KB swing: 60x10,10,30

Getup: 40x1,1, 60x1 per side

First time getup'ing the 60.  I have a 100lb db...hmm...maybe when I'm not a couple weeks out from testing all my other lifts.

Quick peak

2 weeks out

Clean & Press/Front Squats

warm up:

stretching/foam rolling

band pullaparts

dislocations

ytwl's

kb goblet squats

kb swings

BB complex- 5 muscle snatch, 5 overhead squat, 5 klokov press x55,75,95

work:

Power clean & presses: 95x5, 135x3, 155x2, 175x3, 185x3 -tough but if I keep the bar in the groove it's not too bad...I think I'm good for 200+ now

Full cleans & hang power cleans: few @ 185, few @ 225 -playing around, all quick and pretty easy

Front squats: 185x3, 225x1,1, 245x1, 255x3, 260x3 -easy

Paused wide grip bench: 135x5, 155x3, 160x3 -fast and easy

15 min warm up of shovel flinging doggie bombs and a few overhead tosses of the sheaf

20lb sheaf (24-25lb actual weight)

5 'lefty' tosses from the ground, 5 'righty' -righty was worthless but I wanted to see how bad it actually was

13 full throws -most felt like crap, but it's been a while.  A few flew ok.  To be honest I'm not even sure how this is going to carry over to a sheaf that isn't 25-50% overweight, but I reckon it beats doing nothing

48lb weight for height x13 total throws -went pretty high as long as I: a.) wait for the drop, b.) remembered to stay tight, c.) actually use my left arm to push, and d.) fully extend :)

48lb for distance (since it was there)

one turn x1

standing throw x5 -couldn't really make this work just yet.  I think a full session devoted to it would pay off though

two turn x1 -felt alright

Quick Peak

1 week out

Squat/DL

warm up:

stretch/foam roll

dislocations

kb swings

goblet jump squats

jumps

work:

Squat: bar x10, 95x10 145x8, 185x5, 245x3, 295x2, 325x1, 365x1, 385x2, 405x2 (pr)

Deadlift: 245x3, 295x3, 335x2, 385x1, 425x1, 465x1+f lol welp doesn't look like 5 hundo will be back in the books just yet

Deficit DL: 405x3 (one mat + oly shoes = ~2"?)

ab circuit x2 of 10 45lb decline situps, 10 hanging leg raises, 10 barbell rollouts, 10 100lb db side raises/side

Today:

Quick peak

1 week out

Bench distaster day

Warm up:

stretch/foam roll

dislocations

pullaparts

ytwl's

Paused Bench: bar x10, 95x8, 135x5, 185x3,2, 225x2, 255x1, 275x1, 285x1, 295xf,f (tried touch n go on the second try, went farther, but not far enough), 275x2 (touch n go) -welp it was supposed to be 285x2 and 295x2, but it was for sure not there.  After the 1st rep 285 I knew there wasn't another rep, so I racked it and tried to amp up for 295, but it just hung out a few inches off my chest.  Minor technical flaws plus just plain being weak.

Paused CG Bench: 240x2, 250x2

Incline Bench: 205x2, 215x2

Lame.

Another session illustrating the ineffectiveness of peaking too quickly:

Press/Front Squat

1 week out

warm up:

stretch

dislocations

face pulls

goblet squats, kb swings

BB complex of 5 muscle snatch, 5 oh squat, 5 klokov press x45,75

work:

Clean and press: 95x5, 115x5, 135x3, 165x2, 165x1, 180x1, 190x2, 200xf,f,f, damn it 185x1, 135x5 (from pin set at chin level)

-eff you 200 you bastard

Front Squat: 135x3, 185x3, 225x2, add wraps 275x2, add belt 280x2 -ez

Chin ups: bw x2, 10x2, 20x2, 30x2, 40x1, 60x1, 55x1, 52.5x1 -60 and 55 were a lil sketchy, 52.5 was pretty legit I think

Pendlay rows: 135x10,10,10,10,10

Paused wide grip bench: 135x3, 165x2, 170x10

I think my press is a few weeks of work away from 200.  Maybe if I didn't have a few big ol' dranks last night at v-day dinner I would have made them, but it's more likely just because I'm weak.

Restoration stuff

Foam/pvc/lax ball roll this flippin monster knot in my trap/shoulder blade

Dislocations

push ups

inverted rows

leg curl/extension/glute bridge/calf raise ciruit

stretch

pullaparts

ugh

Quick Peak

Deload week

Few days out

Just hitting warm ups

warm up:

stretch/foam roll

dislocations

ytwl's

pullaparts

goblet squats

kb swings

turkish getups

work:

Squat: bar x10, 95x5, 135x5, 185x3, add belt 225x3, 275x2, add wraps 315x1 -just wanted to move everything fast--mission accomplished

BB curls: bar x20

Bench: bar x10, 95x5,5, 135x3,3, 185x3,3, 225x2

Deadlift: 245x3, 295x2, 335x2, 385x1

over-n-out

Squat: 385, 425 (lil ol daggone PR, man), missed 455 twice.  First try I chicken winged it just as I was grinding through to halfway up, and that moved the bar up towards my neck and just halted all progress.  Dumped it on the safeties and bent my ~4 month old bar, nice! Second try didn't have the juice for it.  455 would have been mine except for that little technical snafu.

Bench: 275, 290 (felt perfect), missed 300 twice and then hit 295 -Ugh, sir.  Ugh.

Deadlift: 440, 485, missed 500 but the way 485 felt I wasn't surprised.

Rushing the peak was dumb and probably costs me ~50lb on the total but I'm not torn up about it.  Plenty of time left in the year to hit my goals.  

Time to shell out some more bucks for another bar.  Idiot. :)

Squatted 408 in belt and rehbands, then 458 in belt and wraps, for big ol' PR's.

Benched 310, also, which was another all time PR for me.  

Tried for a 505 DL, but lol nope.  No worries, though.  It was awesome anyway.

Might try hitting some overhead PR's this week, but mostly gonna recover and do some reps.  Also need to get some throwing in if the weather will stay nice.

Week 1 Day 1

Squat/Bench

warm up:

quick foam roll & stretch

work:

Squat 

I did: 3x 185, 185, 210, 220, 220, 240, 240, 260, 260, 240, 220, 220 -working in range of Rx, but seeing where speed might fall off, etc

Bench

Work sets were Rx as 170 for 12x3

I did: 3x 135,155, 155, 175, 175, 185, 195, 185, 165, then 165 for 9 because I ran outta time

Had to bounce to help family move some heavy ass furniture, then came back to do assistance/accessory stuff:

Pendlay Row: 155x10,10,10

Good Morning: 115x10,10,10

Weighted decline situps: +25x15,15,15

Good times.  The short rests and volume of lifts was pretty killer.  

Little things I'm doing differently than the book is doing strict press on the press/DL day, and adding push press to the snatch/clean day, and I'm only doing high pulls instead of full oly lifts (bc of bent bar).   Also, since I haven't built anything to jump onto yet, I'll be doing broad jumps instead of box jumps.

Mother of god the DOMS

Speed Power Block

Week 1 Day 2

Press/DL

warm up:

stretch

dislocations

ytwl's

pullaparts

Press

work sets Rx: 12x3 @ 110, but I decided to test my max as well

I did: 

10x 45 

3x 95, 95, 115, 115, 135 

2x 155, 175 

1x 190, 

failed 200 twice damn you

1x 195

3x 135, 115, 115, 95, 95

Deadlift

work sets Rx: 12x3 @ 265

I did:

3x 135, 185

3x 225, 245, 245, 265, 265, 265, 285, 285, 265, 265, 265, 245

Did chin ups between sets here and there for a total of 12 sets of 3 @ bw

Kneeling band crunches: 2 light + 2 monster mini x15,15,15

My left arm can do it's job pressing 200, as I nearly locked that side out, but my right arm was being a bitch.  My max must be 199lb because I can crush 195 pretty handedly, and have done so like 2 or 3 times within the past few weeks.  Oh well, I still forsee a new all time press PR this year, it's just a matter of staying the course and making it happen.

Speed/Power Block

Week 1 Day 3

High pulls & Push press

Warm up: stretch, muscle snatches, overhead squats, klokov presses w/ bar

Assembled a high pull indicator out of a piece of pvc attached to a rack upright w/ bands:

Work:

Snatch grip high pulls (indicator a bit above nipple height)

Rx: 10x2 @ 170

I did: 

3x 95, 135, 155, 175, 175, 175, 175, 165, 165, 165, 165, 155

Clean grip high pulls (indicator a bit above navel height)

Rx: 10x2 @ 230

I did: 

3x 135, 185, 205, 225, 235, 235, 235, 235, 235, 225

Then I finally realized I was supposed to be doing doubles and NOT triples :doh:

Push press

Rx: 10x2 @ 190

I did:

10x45

5x95, 135

2x 185, 185, 185, 195, 195, 195, 195, 195, 185, 185

I really wish I'd remembered that I was supposed to do doubles instead of all those triples.  I'm gonna be hurtin'!  

I also really need to get some better straps that I can get set up quicker.  Gonna order some weightlifting type straps soon.

Off day conditioning:

stretch: 10 mins

stationary bike intervals: 15s sprint, 45s recovery x10

Making this a regular thing from now on.  I've always been a slacker when it comes to conditioning, but that's changing now.  10 mins of stretching/mobility and 10 mins of intervals or throwing drills a day is all I'm forcing myself to do (or at the bare minimum a 20+ min walk).  But it's gotta be SOMETHING, and it's gotta be EVERYDAY.

Speed/Power Block

Week 2 Day 1

Squat & Bench

Warmup: 

10 min stretching

dislocations

pullaparts

Work:

Squat:

Rx: 10x3 @ 240

I did: 

10x bar

5x 95

3x 135, 185, 225, 240x3, 260x2, 240x3, 225

Bench:

Rx: 10x3 @ 185

I did

10x bar

5x 95

3x 135, 185x10

Assistance:

Good Morning: 3x10 @ 115

Pendlay Rows (standing on 4" block): 3x10 @ 160

Decline sit ups: 3x15 @ +25

Went on a 35 min walk w/ doggie

Traps and biceps are sore as heck from all the high pulls. The biceps thing probably points to bad technique, so I'll try to keep elbows out next high pull day.

Yesterday:

10 min stretch & roll

15 mins of line drills w/ the 48lb'er

Today:

SO MANY SETS

Speed/Power Block

Week 2 Day 2

OHP/DL

warm up:

10 mins of stretch/roll

dislocations

band pullaparts

Press:

Rx: 10x3 @ 115

I did:

10x bar

8x 65

5x 95

3x 115x10

Deadlift:

Rx: 10x3 @ 285

I did:

5x 115

3x 135

3x 225, 285x10

Chin ups (here and there between sets of Press and DL):

9x4 @ bw

Kneeling band crunches:

2 light, 2 monster mini, 2 micro mini bands x15,15,15

10 min stretch/foam roll

Two hands 60lb kb swing tabata, got 12 swings per round

Today:

Speed/Power Block

Week 2 Day 3

Hi pulls/push press

Warm up:

10 min stretch/foam roll

ytwl's, dislocations, band stuff

Work:

Snatch grip high pull

Rx: 8x2 @ 145

I did:

bar x5

75x5

3x 95x3

2x 115, 145x8

Clean grip high pull

Rx: 8x2 @ 200

I did:

8x2 @ 200

Push press

Rx: 8x2 @ 200

I did:

135x5

165x3

185x2

8x2 @ 200

Changed my high pulls to reflect my power clean/snatch numbers and moved my garage-engineered high-pull indicator up to eye level for the snatch pulls and about nip height for the clean pulls.  Also got my straps from average broz gym, and they own.  Way better than the old cotton ones I was using before.

Speed/Power Block

Week 3 Day 1

Squat/Bench

warm up:

stretch/foam roal 10 mins

dislocations

pullaparts

ytwl's

klokov presses & oh squat w/ empty bar

Work:

Squat

Rx: 8x2 @ 260

I did:

bar x10

95x5

135x5

185x5

235x2

8x2 @ 260

Bench

Rx: 8x2 @ 200

I did:

bar x10

95x5

135x5

185x2

8x2 @ 200

Assistance/Accessory:

Pendlay Rows: 3x10 @ 160

Good Mornings: 3x10 @ 135

Weighted decline crunches: 3x15 @ +25

20lb sheaf

ground x5

full throws x ~dozen

Gettin' it.

Speed/Power Block

Week 3 Day 2

Press/DL

warm up:

10 min stretch/foam roll

dislocations

pullaparts

ytwl's

Work:

Press

Rx: 8x2 @ 125

I did:

45x10

65x10

85x5

95x5

115x3

8x2 @ 125

Deadlift

Rx: 8x2 @ 310

I did:

135x5

185x3

225x3

275x2

8x2 @ 310

Assistance/Accessory:

Chin ups: 7x5 @ bw (in between sets here and there)

Kneeling band crunches: 3x10 @ 2 light's + 2 monster mini's + 4 micro mini's

Gonna try and do some throwing or drills a little later.

Since it was so nice out, I pretty much had a nice full-on throwing session.

16lb shot:

3 warm ups

3 standing non-reverse

6 stands w/ reverse

Averaged 28-32', a couple at 35', par for expectations.  Technique was not 100% by far.

48lb for distance:

5 single turns averaging 25-27'

10 full throws averaging 30' with a couple 31 & 32'

Missing something here. Can't keep power in implement going through the 2nd turn, and I'll either let go early or late and lose feet.  It will improve as I practice more and more, though I'm sure (or at least I hope ).

16lb hammer:

5 warm ups averaging like 78-85'

Then 10 full throws (no blades) that averaged over 90 with 2 at or a hair over 95'.  If I can keep ahead of the damn thing and get all power to it 100'+ is totes happening this year.

I tried out an ice bath for the first time after throwing yesterday. Twas awesome. I only did one 20lb bag in the tub w/ cold water, but it seemed to work. After hyperventilating for the first minute and then sitting in there for 10-15mins, I got used to it and let my shoulders, back and legs go almost numb. Then I jumped into a hot shower and after that I felt like a million bucks.

Speed/Power Block

Week 3 Day 3

High Pull/Push Press

warm up:

10 min stretch and foam roll

dislocations

muscle snatches 45x10, 95x8

Work:

Snatch grip high pulls (to ~nose height)

Rx: 6x1 @ 150

I did:

135x3

6x1 @ 150

Clean Grip high pulls (to ~nip height)

Rx: 6x1 @ 210

I did:

185x3

6x1 @ 210

Push Press

Rx: 6x1 @ 210

I did:

45x10

95x5

135x3

2x1 @ 185

6x1 @ 210

60 sec rest between all sets, so this got done in around 30 mins after warm ups.

Gonna try and throw again tomorrow since it will be like 70*, and also I'm caught up to where I can take 2 days off in a row, so I should be plenty recovered for Monday.

Today I did some more throwing.

Nobody else in the park most of the time, and beautiful weather.

Braemar:

About a dozen throws, all over 27', most around 30', and two at 32'3"

Light weight for distance (slightly overweight @ ~29lb):

5 one turns in the high 40's to 50'

10 full throws 50-53' mostly.  Couldn't get it all on it.  Oh well

16lb hammer:

12 throws, average high 80's w/ a few over 90' and one around 93'

Worse here than the other day, but not that worried about it right now.  Just getting in throws.

Speed/Power Block

Week 4 Day 1

Squat & Bench

Warm up:

10 min stretch and foam roll

dislocations

pullaparts

Work:

Squat

Rx: 6x1 @ 275

I did:

45x10

95x8

135x5

185x3

225x2

6x1 @ 275

Bench

Rx: 6x1 @ 210

I did:

45x10

95x5

135x5

185x2

6x1 @ 210

60 sec rest between all sets

Assistance/Accessory

Power good mornings: 3x10 @ 135 -explode from bottom, end up on toes. Copied these from Steve Pulcinella's old highland games training

Pendlay Rows: 135x5, 2x10 @ 165, 135x5

Weighted decline situps: 2x15 @ +25

Lower back was feeling overly fatigued during pendlays and situps so I cut them a little short.  Also getting my "throwing knot" in my right trap/rhomboid-ish area.  Good times ahead as throwing volume gets turned up!

Recovery:

15min cold semi-ice bath (not a lot of ice, but enough to numb me out), then hot shower.  Ah.

10 min stretch

4kg shot 

drills from stand x12

3 all out standing throws to 40'+. Normal and not awesome as always

20lb sheaf

5 ground drills

15 full throws

Getting better.  Editing video and will post up for critique.

Bag actually weighs 22.5lb.

edit: I accidentally put the first 5 ground drills in twice.

Week 4 Day 2

Press/DL

Warm up:

stretch and foam roll

pullaparts

dislocations

Work:

Press

Rx: 6x1 @ 135

I did:

45x10

65x5

85x5

95x5

115x3

6x1 @ 135

Deadlift

Rx: 6x1 @ 330

I did:

135x5

225x5

275x3

6x1 @ 330

Assistance/Accessory

Chin up: bw 6x6

Kneeling band crunches: 2 light + 2 monster mini 2x25

Backyard throwing and drills.  I have a case of the allergy monsters trying to suffocate me.

warm up: 10 min stretching and what not

16lb shot

standing drills

standing throws

a few glides

a few MSA's

Buncha crap.  Mostly 30-35'

48lb wfd

a few line drills (crap)

a few one turns (crap)

a few full throws (mostly crap)

By the end I was throwing ok and on balance popping 30-32', so, meh.  Got some work in.

Speed/Power Block

Week 4 Day 3

High Pulls & Push Press

warm up:

10 min stretch & foam roll

dislocations

pullaparts

muscle snatches w/ bar

Work:

Snatch grip high pull (to nose level)

Rx: 4x1 @ 160

I did:

95x5,5

135x3

4x1 @ 160

Clean grip high pull (to nip level)

Rx: 4x1 @ 225

I did:

160x3

185x3

205x1

4x1 @ 225 (one set I did 2 bc I missed my pvc height indicator thingy)

Push Press

Rx: 4x1 @ 225

I did:

45x10

95x5

135x5

185x2

205x1

4x1 @ 225

Most reps felt good and powerful, esp considering my allergenic condition

Bonus backyard tossin' practice:

Sheaf

ground drills x5 normal, x5 w/ opposite hand

full throws x15 

Felt pretty decent, I reckon.

Deload scheduled for next week. I'll probably keep the lifts light and turn up the throwing volume.

Speed/Power Block

Deload week day 2

Press/DL

Warm up:

20 min stretch and roll

dislocations

pullaparts

Work:

Press

Rx: 3x10 @ 90

I did:

45x10

75x10

3x10 @ 95 - last set I lost count and prob did more like 12-13 reps

DL

Rx: 3x10 @ 220

I did:

95x10

135x5

185x5

3x10 @ 225 -did fast as possible-- last set was ~12 sec ;)

Assistance/Accessory:

Chin ups: 3x5 @ bw

Kneeling band crunches: 3x10 w/ 2 lights + 2 monster minis

typical warm up and stuff

Lifts

sn grip hi pull 3x10 @ 85

cl grip hi pull 3x10 @ 115

push press 3x10 @ 115

Gonna try and get lots of throwing in this weekend.  Tartan fest is a week away!

Backyard Drills/Throws

Light weight for distance

Line drills

3 spins x5 per hand

Focused on orbit, "soft" knees, getting back knee turned earlier for next spin/sprint to finish.

~20lb Sheaf

ground drills x5 per hand

15 or so full throws

I keep watching it overhead on the release, which is hard not to do when practicing, but I don't want to develop the habit and mess up trajectory in contest.  Also focused on timing so that I could put all my hip/leg into the pull rather than "arming" it too much.  When it was right, damn it felt good.  Still so so so far away from decent technique and getting all I can out of it.

16lb shot (just stands)- ave 33', best 34'

48lb wfd- ave 29-30, best 31'+

29lb wfd- ave 50', best 53' (weaksauce)

16lb hammer, forgot blades (took 10-12 throws)- first couple under 90, then a bunch right around 93', best 94'

48lb for height- no idea, just flingin it, trying to get the feel again

20lb sheaf- felt pretty good, nothing earth shattering

I was gonna try using the fence at the baseball diamond at the park for sheaf, but there were about 300 kids over there waiting for an easter egg hunt to start, so I just did it in the backyard when I got home.

Had less than an hr to get something done this morning, so I did most of the first day of my in-season maintenance block that I came up with.  It is laid out with a rep/recovery day (day after throwing/games), a heavy day (to maintain/gain strength), and a speed/power day (to prime for games day).

In season Maintenance Block

Week 1 Rep/Recovery day

Squat/BP

warm up: 10 min stretch

work:

Squat

worked up to 2x12 @ 245 

-Was planning to do 15 rep sets, but bar was starting to slow down, and I really didn't want to be grinding anything

Bench

worked up to 2x12 @ 190

ss w/ 

band pullaparts

monster mini 2x25

Need to do more accessory/assistance work, but I'll do it tomorrow.  Was nowhere near recovered enough to really push anything, and I need to remember that this day is mostly supposed to be a "pump"/recovery from throwing session.

15 min stretch n roll

dislocations

pullaparts

tke's

leg extensions: 25x25 /leg, 50x25 normal

leg curls: same

bb standing calf raise: 135x25,25

bb curl: 45x25,25

one arm kb row: 60x15,15 /arm

situps: 25,25

Walk later when the kiddo wakes up.

Week 1 Heavy Day

OHP/DL

Warm up:

10 min stretch n roll

dislocations

pull aparts

tke's

ytwl's

Work:

OHP

worked up to 5x3 @ 165

DL

worked up to 2x3 @ 405, 3x3 @ 385

Assistance/accessory:

chin up: 5x3 @ fatbody

decline situps: 3x10 @ +25

Lifts felt pretty good.  I think I programmed a little high so I made some adjustments.  I want heavy day to be hard, and the weight can move a little slow, but I don't want to be grinding anything the week of a games.

Later, planning to wind the hammer, toss stone, line drill wfd, and ground drill sheaf.

light hammer 3 winds each way x5

b stone x10

lil glide practice w/ b stone just because x5

hwfd line drills x2 or 3 and then handle killed itself

sheaf: 1 from ground+1 full x3 opposite hand, x5 normal

Today:

In-season maintenance block

Week 1 speed/power day

High pulls & push press

warm up:

10 min stretch n roll

dislocations

band gm's

tke's

pullaparts

work:

snatch grip high pull

45x10

95x5

5x3 @ 115

clean grip high pull

135x5

155x3

5x3 @ 170

push press

45x5

95x5

135x3

155x2

3x3 @ 170

Then I packed all my gear and implements in the truck and drove out to the park for throwing practice and it started raining like crazy   Oh well.  Was gonna go for 5 tosses each.  Maybe I'll hit it tomorrow and get 3 of each just to touch on a few things before the games Saturday.

Tartan Fest Columbia, SC

Had a ton of folks out throwing, with a few dangerous scenarios with people throwing far from different ends of the field at the same time, like battlefield crossfire or something. It was a great time anyway, with no injuries (well, the kegs at the Guinness tents took a good hurtin'). Also got to watch the women's world champ throw some absolute bombs.

Here's how my day went:

Open stone: 35'-9" PR, 1st

56lb for distance: 27-6", 1st

28lb for distance: 55-6", 2nd or 3rd

22lb hammer: 66'-10", 2nd

Caber: 11:00-12:00-12:00, 3rd

56lb weight over bar: 13' PR, 3rd or 4th

16lb Sheaf: no heighted, tie with 2 or 3 others for last 

Overall: 1st place, moved up to A class

Thoughts:

I was happy with the first 3 events, even though I hoped to do a little better w/ the weights for distance, but for a season opener, not bad at all. 

In the hammer my technique/timing was off...too much time with the light hammer and not enough with a heavier one. I was putting too much on my last full wind before the big release wind, and I think it was just getting ahead of me and I wasn't getting anything on it.

Caber, I thought I had a 12:00 on the first one, but I pivoted slightly just before the pull, so for the judge, it looked like it landed a little off. I only really cared because one or two of the other dudes got all 12:00's, so it knocked me outta 1st.

Weight over bar- 13 went up good, but the other guys had better days.

Sheaf- I was pumped for this. Since I have a fork and a bag to practice with, I felt better about this going in than I ever have. In practice reps, the bag felt light as all hell. So, I step up to the bar, first attempt flies plenty high, miss to the side of the standards. Next attempt, same thing. Next attempt, try to calibrate a little more, but SAME THING. I almost can't accept the reality that I frickin bombed this event. I was like crap, I was prob in 1st or 2nd, and now, I've gotta be 3rd or 4th.

After we finished up, I walked over to the athletes tent and they were announcing 3rd and 2nd place, and I was like 'musta got 4th or something...' then they say my name after 1st place...I was shocked. The points were super close, but I guess because I did good in everything aside from sheaf, it carried me through it. 

I hit enough benchmarks to move up to the A class, so now I'll be the crappiest dude out there that should know what they are doing :)

Biggest lesson I learned is that practice is great, and it's necessary in order to improve, but if you don't practice with enough of the specific scenario (sheaf over a bar, not just up in the air; heavy hammer in addition to light hammer) you can't expect too much. Perfect practice makes perfect, as they say.