Training Log: Damien Fisher
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Topic: Training Log: Damien Fisher
Posted By: Damien Fisher
Subject: Training Log: Damien Fisher
Date Posted: 6/30/15 at 2:56pm
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I've never been good at keeping logs, but am gonna give it another try. My name is Damien Fisher, got started in the games last year. I played basketball for Western Washington University, and was fortunate enough to be apart of a D2 national championship while I was there. I came out for track as well my last couple years in college, and threw javelin for 1yr, discus for 2yrs, and shot put for 1yr. Nothing special as far as marks go, but was a decent D2 thrower. I did track in high school for two years, but that consisted of stand throws since our coach just knew football lol. After watching the Bellingam, WA games in 2013, I thought they seemed like a cool way to keep competing after college. The 2014 Bham games were my first, and I've competed in 8 games since then. I'm fortunate that there are plenty of games less that 2hrs from me, otherwise that number would be much lower if I had to get hotels each time! Some of these are from the last couple weeks so they aren't up in nasga yet, but here are my best numbers so far: Braemar: 40'9" Open: 51+ (don't remember exactly) HWFD: 38'7" LWFD: 74'10" HH: 90'9" no blades LH: 111'7.5" no blades Sheaf: 26' WOB: 16' Biggest caber: 12:15 with ~19ft, 105lbs Just got blades this past Friday, so I'm hoping the learning curve doesn't screw me up for the rest of the season Again, I'm terrible at keeping logs, but I'll try to keep this updated with training and throwing as best I can! |
Replies:
Posted By: Damien Fisher
Date Posted: 6/30/15 at 4:38pm
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6/29/15 Just finished a strength phase, so the next few weeks will be a speed phase to "peak" for Enumclaw, which will be my first real big games. Snatch high pulls clusters 5x(5x1)@165lbs (~70%), 20sec between reps, 3-4min between sets. Averaged 1.3m/s so weight will increase next week. Back Squat 8x3@275lbs (~60%), averaged a little >1m/s each rep Bench sets of 5 up to 3x5@240lbs (~70%). Coming back from a pec issue and still feel weak so I'll still be working the weight back up on bench during the taper Band triceps pushdowns and bent-over rows 2x10ea Took somewhere around 12-15 sheaf tosses in the evening. Don't have standards to measure height, but finally feeling like I'm starting to get the timing down. |
Posted By: Damien Fisher
Date Posted: 7/01/15 at 1:14pm
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6/30/15 Light Hammer took about 15 easy throws, just trying to get the feel of the blades. 24lb Braemar x10, best of 40'5" |
Posted By: Damien Fisher
Date Posted: 7/01/15 at 6:41pm
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7/1/15 Lifting Power cleans clusters 5x(5x1)@185lbs (~70%), 20sec between reps, 3-4min between sets. Averaged 1.2m/s so weight will increase next week. BTN push press 8x3@205lbs (~70%) Box squat with safety-squat bar worked up to 5x420lbs. Box is about 2in above parallel. First time trying these with the SSB, but I always feel that the high box has a large transfer to the power position of the throws. I like to go fairly heavy on these even during speed blocks because I don't get too beat up from the decreased ROM Band overhead tricep extensions and 120# log curls 3x10ea |
Posted By: Damien Fisher
Date Posted: 7/03/15 at 12:06am
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7/2/15 Had a little extra time around lunch, so took about 10 pulls each of WOB and sheaf. No standards again but feeling good. I'm hoping to hit the 30' mark in Enumclaw. In the evening: HWFD 5xStand throws, best of 28' 5x1 turns, best of 36'2" 10x2 turns, everything was between 34-36', which is the farthest I've ever thrown with a 2 turn. Still 3ft below my best 1 turn.... Open Stone 5xStand, all 47+ 10xGlide, consistent at 49-50', best of 50'4" Stones have been feeling pretty good in practice the past few weeks. Hoping to end the year somewhere close to 53' |
Posted By: Damien Fisher
Date Posted: 7/04/15 at 12:32am
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7/3/15 LWFD 3xStand throws 3x1 turns 10x2 turns, averaged 64-67', best of 69' There is a decent incline where I threw, so these would have been a bit longer on flat ground. I'm struggling with my finish right now, nothing feels like a clean release. Light Hammer 5x1 wind 15x3 winds Still trying to get used to the feel of blades and how to use them. Feel more restricting than anything else at this point. |
Posted By: Damien Fisher
Date Posted: 7/07/15 at 1:23am
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7/4/15 Lifted with a buddy who competes in lightweight strongman. Just followed along with what he was doing on a fairly easy press day Log Clean + strict press 8x1x170lbs EMOM High incline press 5x8 Triceps extensions 4x12 HWFD 3xStand throws 5x1 turn 10x2 turn, best of 37'2" (2-turn PR!) 7/6/15 Lifting Snatch high pulls clusters 5x(5x1)@185lbs, PUSH band stopped working so no velocity metrics. Felt fast though so I'll go up next week. Back Squat 8x2@305lbs, felt fast Bench sets of 3 up to 3x3@255lbs, then 2x5@255lbs with the Slingshot. Band triceps pushdowns and hammer curls 3x10ea Light Hammer in the evening 3xMcKim warmup drill 3x1 wind 10x3 wind, best of 114'+. Blades are starting to feel normal, so hopefully that will lead to pr's over the next couple months |
Posted By: Damien Fisher
Date Posted: 7/08/15 at 11:31am
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7/7/15 LWFD 3xStand throws 3x1-turn 15x2-turn, average 68-71, best of 73'+ Nothing really felt fluid today, but was able to work on my block and finish so it was productive. My old javelin spikes blew out recently, and apparently they don't make turf shoes in size 15's so I went with some wide receiver cleats, which had the shortest cleats I could find on short notice. I'll feel them out at the Skagit Valley games this weekend and modify them if necessary. Open Stone 5xStand throws 10xGlides, average 48-50, best of 51' Really happy with how these went today. Was pretty tired so I took most of these as 80% tempo throws. Turned it on for the last one to hit the 51'. |
Posted By: Duncan McCallum
Date Posted: 7/08/15 at 12:44pm
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"HWFD 3xStand throws 5x1 turn 10x2 turn, best of 37'2" (2-turn PR!)" Nice!!! ------------- The man in the arena. |
Posted By: Damien Fisher
Date Posted: 7/08/15 at 6:53pm
Thanks. Before these past few weeks my 2-turn was consistently 4-5ft under my 1-turn, so its nice to have it finally catching up |
Duncan McCallum wrote:Posted By: Damien Fisher
Date Posted: 7/09/15 at 1:06pm
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7/8/15 Lifting Power cleans clusters 5x(5x1)@185lbs. Was supposed to go up this week but had no energy all day long. Speed felt decent. BTN push press 6x2@225lbs. Was supposed to be 8x2, but cut the last two sets Box squat worked up to 3x3@405lbs. Box is about 2in above parallel. Was supposed to be up to a triple around 500, but played it safe today. HWFD 3xStand 5x1-turn 7x2-turn Cut it short cause I felt something tweak in my left oblique on the last throw, which was the best of the day at just under 37'. Doesn't feel like anything major. I'll let it rest a little and not throw till the games this weekend. Overall it was a very frustrating training day due to feeling worn down |
Posted By: Damien Fisher
Date Posted: 7/12/15 at 8:15pm
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7/11/15 Skagit Valley games recap These are a smaller games, and only about 30min from my house, but had an awesome crowd. The stands were packed all day long which is always cool. BS: 1st, 40+, just under a pr OS: 1st, 49+ HWFD: 1st, 36+. Opened with a 1-turn ~35', then 2-turned the rest. LWFD: 1st, 75'10", 1ft pr HH: 2nd, 92+, 2ft pr LH: 1st, 114'3"+, 3ft pr WOB: 1st, was the only one to hit 14', so tried to jump to 15'6 and hit the bar on all 3 attempts. Still not close to the 16' I was hitting at the end of last season Sheaf: 1st, 30'. Used a 16lb for the first time. Here in Washington we always use a 20lb, but the one we had was crappy so after much confusion over the rules, we went with the 16lb. Caber: 2nd, 55deg. We had the choice of going with a 17', 80lb B-class stick, or a 20'6", 110lb nasty stick with almost no taper. We chose the big one and nobody came close. Kevin Dupuis was first with a 60deg I believe. Overall it was a good day. It was great to meet Kevin, and my brother came out for his first games. Took 4th in B class Back at it tomorrow. Portland next weekend, then Enumclaw the week after |
Posted By: Damien Fisher
Date Posted: 7/14/15 at 1:18am
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7/13/15 Lifting Snatch high pulls clusters 3x(5x1)@205lbs Back Squat 3x1@335lbs, 3x1@365lbs. I had planned to do all six at 335, but felt better than expected so upped it a little Bench sets of 1 up to 305lbs, then 2x3@305lbs with the slingshot, then 2x20@135 to get some blood through the pec. The weights feel light but don't have any "pop" Band triceps pushdowns 2x10 WOB: somewhere around 10-12 pulls. These still feel sucky Pretty quick session today. Dropping the volume this week but still touching a bit of weight before the full competition deload next week |
Posted By: Damien Fisher
Date Posted: 7/15/15 at 1:21am
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7/14/15 Was planning to throw HWFD and LH today, but the little bit of time I had today got even shorter when the field I usually throw at closed early right as I showed up. So I headed to my backup field and dropped HWFD. Didn't really feel like throwing it anyway... Light Hammer 5x McKim warmup drill 3x 1-wind. These went 97', 99', 97'. Tells me just how much work I still have with hammers  5x 3-wind, best of 112' Also, messed around at the gym and tossed the 100lb plate in the grass a couple times to simulate the Portland stone. Really hoping I get more than the 11' I threw the plate lol |
Posted By: Damien Fisher
Date Posted: 7/16/15 at 1:56am
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7/15/15 Lifting Power cleans clusters 3x(5x1)@205lbs BTN push press 6x1@245lbs Box squat singles up to 505lbs. Box is about 2in above parallel. Was planning to make up throwing HWFD today, but got home to find my 105lb 1yo malamute-shepard mix had gotten bored, ripped the door off his wire kennel, and destroyed everything he could find in the garage...Thankfully he didn't find anything more valuable than socks, shoelaces, and paper towels. Had to hang out with him until my wife got home, at which point I headed back to work. I guess HWFD wasn't meant to happen this week lol |
Posted By: Damien Fisher
Date Posted: 7/16/15 at 2:40am
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Also, booked my flight to the amateur champs in Minnesota today. Big thanks to Kevin Dupuis for inviting me and giving me the opportunity to compete with the best am's in the country. Heading into this season it never crossed my mind that I'd have the chance to go this year. |
Posted By: KTDupuis
Date Posted: 7/17/15 at 3:49pm
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Glad to have you on the field in MN. I had a fun time at Skagit Valley. Thanks for whooping my ass all day. ;-)
See you in a few weeks. ------------- "I have a right to my opinion, and my opinion is that you have no right to your opinion" - G. Carlin |
Posted By: Damien Fisher
Date Posted: 7/20/15 at 12:31am
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7/18/15 Portland recap HWFD: 1st, ~35'. Opened with a 1-turn, then fouled both my 2-turns out the front. 3rd attempt looked to have been 36-37+, but clipped the board with my left toe on the way down LWFD: 1st, 70'+. This felt horrible. Was off balance, landing way closed, throwing straight up in the air. Slowed the last attempt waaaay down and broke the 70' mark. Portland Stone: 1st, 15'2.5". Tied for 1st, but had a better second mark. I think was a two ft improvement over last years toss with this 96lb monster OS: 2nd, 48'+. Same as LWFD, falling all over the place. WOB: 1st, 15'. Went for the field record at 16'1" but didn't get close. HH: 1st, 93'+. 1ft pr on 3rd attempt. I really struggle catching and driving down with the heavy. On my first two attempts it felt like the 3rd wind was slower than the 2nd LH: 1st, 116'+. Probably the most consistent series I've ever had with 115'+, 116'+, 114'+. Tried some record attempts but had no gas after a whole day in 99 degree sunshine. Caber: 1/2/3rd?, 12:10. Not sure exactly where I placed. The stick was 107lbs, but only 16'11" Was fortunate enough to pull out the overall win, but this was probably the most frustrated with my throws that I've been since I've started last year. Except for hammers, nothing felt connected at all. Even when I slowed things down it was just one of those days where you feel like you've forgotten how to throw. Ah well, it was still a great trip overall. These games have been a lot of fun both times I've gone, and the guys in the A class there are a big reason why I love this sport. Also got the chance to hang out with a thrower buddy from college, and a former intern of mine. Always good to connect as we all start to move our separate ways across the country. Back to work tomorrow. Really easy week before the Claw |
Posted By: Nathan Parker
Date Posted: 7/20/15 at 10:05am
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Solid game! See you in a month. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Damien Fisher
Date Posted: 7/22/15 at 12:19am
Thanks, looking forward to it! 7/20/15 Power Cleans up to 3x2@225lbs BTN Push Press up to 3x3@205lbs Sheaf x5, easy pulls WOB x5, felt smooth 7/21/15 LWFD 3x stand 3x 1-turn 10x 2-turn. First 5 felt horrible, best of 69'. Figured out that I wasn't getting my left foot down fast enough, causing me to drift way open before touchdown. After adjusting, last 5 were all over 72, with best of 74+. Got a brand new 22lb hammer yesterday from the Acme HG crew (Steve Schemstad and Kas Tomila). Brought it out and realized I forgot my tacky....so no hammer for me today. |
Posted By: Damien Fisher
Date Posted: 7/23/15 at 1:41am
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7/22/15 Hip Snatch up to 3x2@155lbs Box Squat up to 3x3@315. 2in above parallel. WOB x5 Headed to Mt Vernon (only 20min away) to throw with Luke Lomsdalen and Steve, and ended up throwing a little more than expected. HWFD 3x stand 3x 1-turn 5x 2-turn, best of 37'+. Starting to be more consistent around the 37' mark LWFD 5x 2-turn, all were 71+ except one that slipped out early. Best of 74+ Heavy Hammer bunch of winds 3x full, 90'+, 87'+, 90'+. The new hammer feels great. Was throwing up onto a hill with a decent grade, so probably would have 2-3' added on flat ground. Really happy with how these felt. I'm hoping being able to consistently practice with the 22lb for the first time will get me close to 100' by Pleasanton. Light Hammer 3x full, had already picked the tape up. Took these with no blades as practice for Enumclaw |
Posted By: Damien Fisher
Date Posted: 7/26/15 at 10:28pm
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7/25/15
Enumclaw recap BS: 1st, 36'+. They said the stone was 23lbs, felt much closer to 25... OS: 1st, 48'+. 17lb stone that was almost perfectly round, but waaay too big to tuck so it kept rolling of everyone's fingers. Had two 43's before grabbing the win on the 3rd throw HWFD: 1st, 37'3". PR in practice or games with a 2-turn. Very happy with this as it is the first time since Victoria back in May that I've gotten over 37' in a game LWFD: 1st, 77'+, PR! Been inconsistent with this event the last couple weeks, and went 68+ and 71+ my first two before pulling this out. It was one of those that as soon as you hit the power position you know its gonna take off LH: 4th, 103-4'+. This didn't go well... WOB: T-2nd, 14'. Still suck at WOB this year. Barely touched the bar at 15' Sheaf: 2nd, 26'. We opened with sheaf while it was still raining. I think it gained at least 3-4lbs from 20' to 28'. Even Cory ended with only 28' Caber: 1st, 11:55. Overall: 1st, Shane 2nd, Scott 3rd Had a great time despite the rainy weather we had for the first half of the day. It was cool meeting and throwing with a bunch of good out-of-town guys, Shane Sutherland, Scott Chisolm, Matt Wanat, John Forsythe, and Curtis Durocher, along with the usual crew of top PNW A's like Brandon Maloy and Cory Frazier. Looking forward to coming back next year. Headed into the home stretch now, 4wks till the amateur world champs, and 6wks till Pleasanton. |
Posted By: Damien Fisher
Date Posted: 7/27/15 at 8:20pm
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7/27/15 Special exercise circuit Barbell glute bridge 2x5 w/5sec holds@225lbs Band resisted hip drive 2x10. Turning the right foot and trowing the right hip forward against a band wrapped around the waist and attached to an upright Band resisted tricep punches 2x10. Elbow high like a stone throw 24in Depth Jumps 2x5 Hang Snatch high pull clusters, 3x(3/3)@205lbs. 20sec between clusters, 3-4min between sets Back Squat waves, 2x(5x315, 4x335, 3x365lbs). 3-4min between sets within each wave Slingshot pushups 3x20 fast |
Posted By: Damien Fisher
Date Posted: 7/29/15 at 1:15am
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7/27/15 Stones 21lb Braemar x10, best of 39'+ Open x7-8, best of 49'. Mixed results with trying to work on getting the right foot turning early to allow the hip to come through ahead of the stone. I tend to catapult it over Udo Beyer style (for those who know 80's shot putters...), but lack his 700lb bench press to make it work 7/28/15 Heavy Hammer 3x 1-wind 10x 2-wind, most 94-95', best of 97'! Everyone of these throws was a PR with previous best being 93'+ Made some changes today that I hope will pay off these last six weeks. First, I'm been trying to solve why every throw has improved this year except WOB. Determined that the only thing really different in my training between when I was throwing 16' last year and now, is I haven't been doing heavy pulling during the season. Will add some these next 3 weeks and hope maybe it can get me to 15' at worlds... Was able to throw tonight with a former college teammate who went to nationals in hammer. She suggested dropping the 3-wind and sticking with 2-wind since she said it looked like I'm not yet able to accelerate for all three. Obviously she knew what she was talking about since just about every throw was a new PR. Also worked a bit on releasing higher. I'll give 2-winds a try with light on Friday and see if I get similar results. |
Posted By: Damien Fisher
Date Posted: 7/30/15 at 12:14am
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7/29/15 Special exercise circuit core blasters 2x10 triceps punchdowns 2x10ea SL lateral step (off 12in box) jumps 2x5ea BTN Push Press clusters, 3x(3/3)@205lbs. 20sec between clusters, 3-4min between sets Deadlift triples up to a pretty easy 435. Felt much better than expected. Looked back and realized I haven't really pulled from the floor since last November. Definitely won't do that next year. Strict OHP 3x10 HWFD 3x 1-turn 8x 2-turn, best of 36'. These were super sucky, most likely in part from deadlifting earlier. Just had nothing at the finish. LWFD x5, best of 74'. Same as HWFD, no power in the power position. Sheaf x15-20. Took a ton of pulls with Luke's 16lb since my borrowed 20lb has fallen to pieces. |
Posted By: Damien Fisher
Date Posted: 7/31/15 at 12:01am
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7/30/15 Open Stone 15x stand throws. Put nothing behind any of these, just focused on turning the right foot and getting the hip ahead of the stone. 5x Glide. Around 80% effort on these. When my legs are dead, like they are now, I like to back of and do some tempo throws to drill a part of the throw. |
Posted By: Damien Fisher
Date Posted: 8/04/15 at 12:18am
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Was a very busy weekend with both work and volunteering so I wasn't able to throw or lift as planned. Only thing i got in was some winds and McKim drills in my yard with the heavy hammer on Sunday night. 8/3/15 Special exercise circuit 24in Depth Jumps 2x5 Band resisted hip drive 2x10 Band tricep punchdowns 2x10 Power Clean clusters, 3x(2/2/2)@225lbs. 20sec between clusters, 3-4min between sets Back Squat waves, 2x(4x335, 3x365, 2x385lbs). 3-4min between sets within each wave Slingshot pushups 3x20 fast Open Stone 10x stand. Still working on getting the right foot ahead early. 5x glide, best of ~50'. Not feeling great, but still adjusting to the emphasis on turning the right foot early. No increase in distances yet, but finishing in a much better position with my chest up instead of catapulting over the top. HWFD 3x 1-turn 5x 2-turn, best of 40'4"!!! Huge PR in practice or games on the last throw of the day. Really happy I pulled this out as I was doubting if I was capable of going 40+ in a game this year. Still have to do it when it counts, but now I know for sure that it's possible |
Posted By: Damien Fisher
Date Posted: 8/05/15 at 12:16am
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8/4/15 Good, but not great hammer day. Was close on most throws, but wasn't quite able to get a hold of one. after a bunch of winds: Heavy hammer 5x McKim drill 3x 1-wind 5x 2-wind, best of 95'+. Not gonna mess with the 3-wind again until next year Light hammer 3x 2-wind, best of 110'+ 6x 3-wind, all 112-114'+ ------------- |
Posted By: TomLawrence
Date Posted: 8/05/15 at 8:26am
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Is the McKim warmup drill you keep logging his drive-to-zero-into-the-ground thing? Tom ------------- Aim high. Stay hungry. |
Posted By: Damien Fisher
Date Posted: 8/05/15 at 2:06pm
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Yessir that's the one. I really struggle with keeping my right arm long and driving down out of the catch, so I think adding these in might be part of why my hammers have starting to climb the past month or so. I also like to use them as a warmup just so I don't have to waddle out to retrieve the hammer in my blades as much ------------- |
Posted By: Damien Fisher
Date Posted: 8/06/15 at 12:55am
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8/5/15 Special exercise circuit core blasters 2x10 triceps punchdowns 2x10ea SL lateral step (off 12in box) jumps 2x5ea BTN Push Press clusters, 3x(2/2/2)@215lbs for two sets, than bumped it to 225lbs for the third. Deadlift doubles up to 455lbs Strict OHP 2x10 Throws in the evening 21# Braemar stone x12, best of 41'8", PR! Most were between 39-41' LWFD 3x 1-turn 5x 2-turn, best of 73' ------------- |
Posted By: Damien Fisher
Date Posted: 8/06/15 at 11:57pm
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8/6/15 HWFD 3x stand 3x 1-turn 5x 2-turn, best of ~36'. Wasn't driving across the trig very well today 15.5# stone 5x stand, best of 47+, slowly creeping back up to where it should be ~49' 6ishx glide, I think all were 49'+, 3 were 50'+ Heavy hammer 5ish x2-wind, best of 88'+ on a hill. Not finishing the throw and releasing high. Looking at them now I think I'm shifting over the left leg on release for some reason Light hammer 3x 3-wind. same issue as with heavy Small games this weekend on Whidbey Island. Should be a fun, low key games before heading to Minnesota in two weeks |
Posted By: Damien Fisher
Date Posted: 8/09/15 at 12:15am
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8/8/15 Whidbey Island recap A small games that was part of an even smaller festival about 1.5hr drive away. HWFD: 1st, 33'+. A couple felt pretty smooth, and were farther, but I fouled them out the side. In a reoccurring theme, not sure if faulty technique or compensating for trying to drive up the hill was to blame. Probably a little of both LWFD: 1st, 70'11". The only distance trig that wasn't uphill...instead it was sideways on the hill... 24# BS: 1st, 36'. Ok number for going uphill. However fell back in the habit of catapulting over the top 17.6# OS: 1st, 42-3'+. Same as the braemar, catapulting over the top. Also was leaving about a foot at the front of the trig, possibly from gliding uphill... WOB: 1st, 16'! Season best, and ties my PR. Hit the bar twice at 16'6". At this point I'm convinced that deadlifts are magic for my WOB. Added heavy pulls once a week 2 weeks ago and added a foot to my season best. According to my calculations, 3 more weeks of deadlifts mean I should be good for 17'6" in Pleasanton. Caber: 1:00ish on all three. Nothing really good or bad about them HH: 1st, 88'+. There was a ridiculous incline where we threw hammer, probably around a 6-8' change in elevation around the 100' mark, and an even steeper rise after that. Hoping this meant these would have been low 90's LH: 1st, 111'+. No doubt the 111' was the best throw hammer throw I've ever had. I really wish it was flat ground so I could actually know how far it would have gone...felt like 120', but that's just a guess with the incline. Sheaf: 1st, 24'. Went for 27' but threw farther horizontally than vertically. Need to get this one figured out these next two weeks, practicing with the 16lb might be thrwing me off more than helping. It was a well run games, and the small group atmosphere was a cool contrast to Portland and Enumclaw, but throwing up such a steep hill was frustrating since you really could only go by feel on how good the throw was since the distances were cut so much. Last real week of lifting this week before taking things easy for MN and Pleasanton |
Posted By: Damien Fisher
Date Posted: 8/10/15 at 10:57pm
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8/10/15 Special exercise circuit 24in Depth Jumps 2x5 Band resisted hip drive 2x10 Band tricep punchdowns 2x10 Power Clean clusters, 2x(2/2/2)@235lbs, 1x(2/2/2)@245lbs Back Squat 3x365, 2x385, smoked 1x405lbs which is about 90% for me. Thought about going for 425, but thought better of it. The goal for the day was already accomplished. Slingshot pushups 3x20 fast |
Posted By: Damien Fisher
Date Posted: 8/11/15 at 11:43pm
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8/11/15 Great hammer session tonight. My old teammate came out again which is a huge help for me. Just got to find a way for her to be at all the games and I'll be set lol. After a bunch of winds: Heavy hammer 8x 2-wind, four of these were over 99' with a best of 100'11", 4' practice PR!! Need to keep this rolling into worlds Light hammer 5x 3-wind, best of 116'. She then had me try a 2-wind so she could see what it looked like and it went 118'...guess I'll be playing with the 2-wind a bit more on LH as well. I'm probably not good enough yet to continue accelerating on the third wind |
Posted By: Damien Fisher
Date Posted: 8/13/15 at 12:05am
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8/12/15
Special exercise circuit core blasters 2x10 glides 2x5 SL lateral step (off 12in box) jumps 2x5ea BTN Push Press clusters, 1x(2/2/2)@225lbs, 1x(2/2/2)@235lbs, 1x(2/2/2)@245lbs Deadlift singles up to 495lbs. Wanted to go for more but same as the squats on Monday, no need to push it too far and get hurt Tricep pushdowns 2x20 cause I was tired and didn't feel like pressing throws in the evening 15.5# open 5x stand, best of ~49', back where it belongs 10x glide, three were over 51' with a best of 52'3" which is a 1' PR! The technique changes I started to work on a couple weeks back are starting to show. Hope this means I've got another foot or so left to gain this last month. Caber 8ish pulls with a 19' ~85#. First couple runs were solid, but after that I think the deadlifts caught up with me as I had no drive with my hips on the pull |
Posted By: Damien Fisher
Date Posted: 8/14/15 at 12:03am
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8/13/15 Had a bit of excitement this morning as my dog got out of his collar while on the run in the backyard. About 3hrs after we started searching we got word that someone had dropped him off at the humane society after he had followed her home after following her on her walk for 20+min lol. LWFD 3x stand 3x 1-turn 12x full. Very consistent today. Every throw was at least 72', with four being 75'+ |
Posted By: Damien Fisher
Date Posted: 8/18/15 at 12:49am
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8/17/15 Amateur champs prep Seated box jumps 2x3 Power Cleans clusters 3x(1/1/1)@205lbs Box Squat (2in > parallel) 2x2@455lbs The lifts felt great today, very smooth and fast. Feeling ready for this weekend. HWFD 3x stand 3x 1-turn 5x 2-turn, best of 38'9". Great last HW throw before the games Also took 5-6 caber pulls to to work on some timing issues |
Posted By: Damien Fisher
Date Posted: 8/19/15 at 12:07am
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8/18/15 15.5# Open stone 3x stand, best of 49'+ 6x glide, best of 52'4" Stones are still feeling great Heavy hammer 6x 2-wind, best two were both right about 100' |
Posted By: Damien Fisher
Date Posted: 8/24/15 at 5:45pm
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Minnesota Renfest amateur championships recap HH: 2nd, 102'+. So excited to get a breakthrough in this event. All three throws were 97'+. Braidy was 1st with 107+ OS: 2nd, 49+. Fell right back to throwing only 6ft off the ground. Sean Urqhart gave me a glide drill through that I hope will help with this a bit over the offseason. Parker won with monster 52+ braemar throw on a heavier stone HWFD: 3rd, 38+. Becker won with 43+ I believe LWFD: 3rd, 75+. Becker went for 80+ Had the overall lead heading into lunch, then caber hit... Caber: 9th, 85deg. Got told that only two guys flipped this 17' 125lb stick last year, seven turned it this year. Brezina took 1st with a 12:00 Sheaf: 4th, 27'. 1ft PR with a 20lb bag. Hit the bar twice at 30' but didn't quite have it enough to get it over. Braidy took this with 30' I believe WOB: 3rd, 16'. Becker won with either 17' or 17'6" Overall: 3rd Top 5 places were: Braidy Miller Kevin Becker Me Nathan Parker Adam Brezina Very happy with how this game went. In a season where I don't think I've lost more than two (maybe three) events in a game it was actually really cool to not win any events and get schooled by much better throwers than I am. Made it very clear which events need much more work over the next couple years before I can try to make the jump to the next level. Big thanks again to Kevin Dupuis for inviting me and running a great game, and congrats to Braidy on the win! Forgot to log the last few days of last week, so there's some catching up to do 8/19/15 12in Lateral step jumps 2x3ea BTN Push Press clusters, 3x(1/1/1)@215lbs Deadlift 2x2@405 Threw LWFD and sheaf that night, don't remember distances. 8/20/15 Took the open stone and LWFD out for like 5 easy throws each just to keep moving. I don't like to have two days of no throwing or lifting before a meet |
Posted By: Damien Fisher
Date Posted: 8/25/15 at 6:10pm
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8/24/15
Took the braemar and open stones out for ~10 throws each. Just getting moving and trying to feel positions after the weekend so I didn't measure anything 8/25/15 Seated jumps x3 complexed with each power clean set Power Cleans clusters 4x(1/1/1)@215lbs Back Squat 2x2@365lbs. Felt good so I went 405x1 as well Slingshot pushups and band pullaparts 2x30 each Light hammer tonight |
Posted By: Damien Fisher
Date Posted: 8/26/15 at 1:06am
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8/25/15 Light Hammer bunch of winds and a few McKim drills 12-15x 2 winds. Most were 114-117', with a best and practice PR or 120'9". I think at this point I'm not gaining anything from the third wind, so I'm gonna stick with just two for the rest of the year. Felt solid today, but kept just barely missing the catch and drive down. I feel like I'm right on the verge of busting into the mid 120's if I can actually catch it and drive down |
Posted By: Damien Fisher
Date Posted: 8/28/15 at 12:07am
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8/26/15 Open stone 10ishx stand 10ishx glide Didn't measure anything. Time is pretty tight this week trying to get everything in place at work before I leave for two weeks, so I went through this pretty quickly. Was focusing on feeling out positions more so than distances. With only two weeks left in my season I'm not gonna see any big improvements, so the goal of each session is just to smooth out technique issues. 8/27/15 Pretty busy again so I wasn't able to get any throws in before it got dark, but I got most of my planned lifting done in my garage. BTN Push press clusters, 4x(1/1/1)@205lbs. Meant to do these at 215 again and realized afterwards I had left the 5's off.... Deadlift 2x2@405. Same as squats, these felt good so went for the single at 455lbs |
Posted By: Damien Fisher
Date Posted: 8/28/15 at 11:05pm
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8/28/15 LWFD 3x stand 3x 1-trun 10x 2-turn. First five were tempo throws trying to fix a couple positions. Last five were full speed and were all 74-75'. Didn't feel any pop at the finish but positions felt good. |
Posted By: Damien Fisher
Date Posted: 8/31/15 at 12:33am
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8/29/15 Bench 2x2@275, then 315x2 with the slingshot Glute bridge up to 5x405lbs No throws yesterday or today due to 20-30mph winds and heavy rain on and off. Even lost power for about 12hrs yesterday. Hoping to get a decent session in tomorrow before I start the drive down to Pleasanton on Tuesday. |
Posted By: Damien Fisher
Date Posted: 9/16/15 at 10:40pm
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Pleasanton recap OS: 4th, 48+. This was not how I wanted to start this comp off... HWFD: t-2nd, 38'3" LH: 2nd, 118+ PR WOB: 2nd, 15. Left everything out front at 16' Caber: 3rd, 85deg BS: 3rd, 35+ LWFD: 1st, 76+ HH 1st, 101+ Challenge caber: 1st, 80deg Overall: A lucky 1st Very happy that I was able to make this trip and throw with some great guys, especially Nate Parker. I know I've got to bring everything I have and then some against him, which makes the competition so much more fun. I was awesome to see and meet so many legends of the sport, and to see the pro world champs up close. Made it very clear just how far I still have to go to be good at this sport. My wife and I took a week to drive back, spending some time in Yosemite, Crater Lake, and the Oregon coast. Really glad we were able to make the time to do this trip. Stopped at the Kelso games on the way back and wrapped up the SGL PNW title, as well as hit a big light hammer PR of 122'3". Last game of the season in two weeks at the Treasure Valley games. I'll be throwing as an amateur in the pro class so I'm excited to throw against guys much better than I am. |
Posted By: swollenknuck
Date Posted: 9/16/15 at 11:08pm
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Great work this season Damien, it has been great seeing your progress throughout the season which I know echo's your hard work that you have put into your training. Good luck in Idaho and I am excited to see the progress you will make over the off season. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: TheJeff696
Date Posted: 9/17/15 at 7:30am
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Congrats man! Winning Pleasanton is one big step in the right direction. It won't be too many more comps (let alone years) until you're throwing with pros. Keep it up and good luck! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Damien Fisher
Date Posted: 9/17/15 at 8:00pm
Thanks Ray! Promise to keep me in mind if Victoria needs another body 
Thanks Jeff! |
Posted By: Damien Fisher
Date Posted: 9/21/15 at 2:52pm
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This past week has been busy as school is starting back up and my athletes are getting back into town, and training has been boring so I haven't logged it. Basically deloaded last week with moderate weight oly lifts and lights sets of 10 for the big three. Did a bunch of stone drills in the garage on Wednesday, threw hammers on Friday with bests of ~100' with the 22lb and ~119' with the 16lb, LWFD on Saturday was consistently ~75', and 21lb Braemar was 41-42' all ten throws. Deload lifting again this week, and planning to make it out to throw 3-4 times before my final competition of the season at the Treasure Valley games this weekend. |
Posted By: Damien Fisher
Date Posted: 9/28/15 at 9:10pm
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Treasure Valley recap 9/26/15 Got the chance to throw with the pros for my last game of the season BS: 1st, 40'10.5" PR. Great stone. OS: 1st, 48'+. This was terrible. Went 42', 44', before finally managing something not completely embarrassing HWFD: 2nd, 40'7" 2ft PR!. Went for 40'5" on my third as well. First time I've been over 40' in a competition. The chain seemed to be a little long though so it may not have been completely legit LWFD: 4th, 75'+ HH: 2nd, 99'+ LH: 2nd, 123'+ PR Sheaf: 3rd, 28' PR with the 20lb WOB: 2nd, 16' Caber: 2nd, 12:15 with 17' 129lbs. Felt great to turn this caber that was nearly identical in size to the one that cost me a spot or two at amateur worlds. Overall: 1st by just a couple points Had an awesome time throwing with Rob Young, Isaac Burchett, Ryan Stewart, Jon O'Neill, and Cory Frazier (also throwing as an am). Big thanks to the AD Rick Morriss for giving me the chance to throw with these guys. |
Posted By: Damien Fisher
Date Posted: 9/28/15 at 9:24pm
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9/28/15 Offseason started today, so that means 10x10 for awhile to try and gain some weight and set the base for the rest of the year. Cleans up to 3x3@185lbs. Working on learning the full deep catch oly lifts this offseason instead of my usual power variations, just because its been something I've always wanted to get better at. Squats 10xbar, 10x135, 10x155, 10x185, 10x205, 5x10x225. Started these off really light this week. Will start to push the weight a bit as the weeks go on. RDL 5x10x225 Step ups 2x20 each leg Roman chair situp 3x10 This will be the structure for the first part of my offseason. 1. Moderate load, low volume power movement. The focus is on improving technique, not pushing the weight. 2. 10x10 main lift 3. 5x10 secondary lift 4. 2-3x15-20 unilateral 5. 2-3x10+ core/smaller muscles |
Posted By: Damien Fisher
Date Posted: 9/30/15 at 4:53pm
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9/29/15 BTN Push Jerk up to 3x3x185lbs Strict OHP 10xbar, 10x85, 10x95, 10x105, 3x10x115, 2x10x125, 1x10x135. Don't laugh. Yates rows 5x10x225 w/ DB Incline 5x10x70's 3 rounds of: tricep pushdown x10 hammer curls x10 lateral raises x10 |
Posted By: Damien Fisher
Date Posted: 10/02/15 at 11:54pm
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10/1/15 Hang Snatch up to 3x3x135lbs Never really done the full catch version before. Same as the cleans, want to get better at these for no reason other then I like them. Deadlift 10xbar, 10x135, 10x185, 10x225, 10x245, 5x10x275. Much easier then I was expecting. Tiger squat 5x10x405 Back extensions 3x10xbar Plate Sedych twists 3x10x20kg 10/2/15 BTN Push press up to 3x3x185lbs Bench 10xbar, 10x135, 10x155, 7x10x185 Pullups w/band assistance 5x10 Overhead triceps extension 5x10x60 w/ Tricep pushdowns 5x10x120 Used a rowing erg for the first time tonight at a fundraising event at a local brewery, went 500m in 1:25. Fastest time got five free raffle tickets. |
Posted By: Damien Fisher
Date Posted: 10/05/15 at 1:14am
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2015 Season recap My second year went much better than expected. I had a goal of finishing top 15 in NASGA, and after a recent game's scores have been entered, I believe I will have finished the year ranked 6th. Was fortunate enough to go 11/12 on the year, including wins at Enumclaw, Pleasanton, and the Treasure Valley pro class. The only game I wasn't able to manage a win at was Amateur Worlds, where I was very happy with a 3rd place finish in a great field. Marks at the end of the year: BS: 40'10.75" OS: 51'4" HWFD: 40'7.5" LWFD: 77'7.5" HH: 102'8.5" LH: 123'1" 20lb Sheaf: 28' WOB: 16' Goals for next season: BS: 43' OS: 54' HWFD: 43' LWFD: 84' HH: 110' LH: 132' Sheaf: 32' WOB: 17' Caber: turn every stick Some of these may be too high to reach since I most likely used up all my newbie gains this season, but I'd rather aim high than be satisfied with small improvements. As I've mentioned, the goal for the first part of the offseason is to put some size on. Weighed in at 279lbs before squats last Monday, hoping to be 290-292lbs by January. |
Posted By: Damien Fisher
Date Posted: 10/05/15 at 9:05pm
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10/5/15 Had athletes interrupt me a couple times today in between the regular groups so I wasn't able to get everything in that I was hoping for. Still got the bulk of it in though. Squats 10xbar, 10x135, 10x185, 10x205, 10x225, 5x10x255. My bad left knee started acting up like it always seems to do with high volume squats during the 205 set. After 225 I switched to a box at parallel for the last five sets. I'll most likely just keep using the box for the rest of the high volume phase just to be safe. Don't see a reason to risk hurting it more when the box still lets me put the work in. RDL 5x10x245 Step ups 1x20 each w/ TKE 1x20 each Roman chair situp 3x10 |
Posted By: Damien Fisher
Date Posted: 10/06/15 at 2:44pm
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10/6/15 BTN Push Press up to 3x3x185lbs Strict OHP 10xbar, 10x85, 10x95, 10x105, 6x10x115 Yates rows 5x10x245 w/ DB Incline 5x10x75's |
Posted By: Damien Fisher
Date Posted: 10/09/15 at 8:32pm
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10/8/15 Deadlift 10xbar, 10x135, 10x185, 10x225, 10x275, 5x10x315. Really like how these are feeling so far Inverted Leg press 5x10x575 45deg Back extensions 3x10x60lbs. The biggest weight near the back extension machines was a 60lb dumbbell so that's what I went with. Cable Pallof Press 2x10each Plate Sedych twists 2x10x20kg Had to lift in the student rec this morning cause of PE classes in the varsity weightroom and they don't allow oly lifts. Still felt really good after the morning deadlifts, so I did 4-5 sets each of hang snatches and snatch balances with 135-175 in the evening at home. 10/9/15 Snatch Grip Push press up to 3x205lbs Bench 10xbar, 10x135, 10x155, 10x175, 10x185, 5x10x205 Pullups w/band assistance 5x10 Cable Overhead triceps extension 5x10x100,110,120,130,130 w/ Cable Tricep pushdowns 5x10x100,110,120,130,130 |
Posted By: Damien Fisher
Date Posted: 10/12/15 at 11:32pm
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10/12/15 Hang Cleans up to 3x3x185 Squats 10xbar, 10x135, 10x185, 10x225, 10x245, 5x10x275. No box available tonight since I lifted at home so I went for the full squats. The knee acted up a bit on the last couple sets, but not near as bad as last week. So much for following my own advice and being safe haha RDL 1x10x275. Easy weight, but felt too heavy to load my hips the way I wanted to, so dropped to 4x10x225 TKE 2x20 each w/ Step ups 2x20 each 22lb Hammer Winds 2x10 each way |
Posted By: Damien Fisher
Date Posted: 10/14/15 at 8:48pm
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10/13/15 Snatch grip push press up to 3x3x225 Strict OHP 10xbar, 10x85, 10x95, 10x105, 10x115, 10x125, 4x10x135, Finally up to big boy plates. Yates rows 10x185, 4x10x225 w/ DB Incline press 10x60, 10x70, 3x10x80 Barbell shrugs snatch grip 30x135, clean grip 30x135 |
Posted By: Damien Fisher
Date Posted: 10/15/15 at 8:20pm
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10/14/15 Hang power snatches up to 2x3x175. By far the easiest this weight has ever felt Deadlift 10x135, 10x185, 10x225, 10x275, 10x315, 5x10x345 Pause front squats 5x10x135. Trained at home today so no tiger squat/leg press. Stayed really light and took long pauses. Quads were toast afterwards 45lb plate twists 3x10 each way |
Posted By: Damien Fisher
Date Posted: 10/21/15 at 1:07am
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10/15/15 BTN push press up to 3x3x225 Bench 10x135, 10x155, 10x185, 10x195, 10x205, 5x10x215 Lat pulldowns 5x10 Triceps pushdowns + Overhead extensions 5x10 10/19/15 Hang Cleans up to 3x3x205 Squats 10xbar, 10x135, 10x185, 10x225, 10x275, 4x10x300, felt good so went 15x315 for a rep PR. Have never gone for 15 before, but previous best 12RM was 308. Feel like I had at least 3-4 more in me it wasn't after four sets at 300. RDL 5x10x225 TKE 2x20ea w/ Bulgarian SS 2x10ea Pallof press 3x10ea 10/20/15 Snatch grip push press up to 3x3x225 Strict OHP 10xbar, 10x95, 10x105, 10x115, 10x125, 5x10x135 Seated cable row 5x10 |
Posted By: Damien Fisher
Date Posted: 10/23/15 at 10:49pm
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10/22/15 Hang power snatches up to 3x3x185. Really happy with how these have been coming along. Deadlift 10x135, 10x185, 10x225, 10x275, 10x315, 4x10x375, 1x9x405. Wasn't really feeling it but wanted to give 405 a try anyway. Didn't happen... 10/23/15 BTN push press up to 2x3x225 Bench 10x135, 10x155, 10x185, 10x205, 10x215, 4x10x225, 12x225. Went for max reps on the last set but was out of gas. Tossed the slingshot on and hit 225x15 Lat pulldowns 5x10 Also a few sets of 20 on triceps Hoping to get out to throw this weekend. |
Posted By: Damien Fisher
Date Posted: 10/26/15 at 10:14pm
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10/25/15 Got out to throw for the first time in month. 18lb Shot 20xtempo stands. Just focusing on finishing up instead of diving over the top LWFD 3x stand. Over 52' on all (distance of the boards at the end of the shot put area) which is by far the farthest I've ever gone with this drill. Was really feeling the drive and lift against the weight. 3x 1-turn, these felt great. Really was able to feel the drive against the weight. Didn't measure but were in the 70' range 5x 2-turn. Tempo throws for these. All looked to be low-mid 70's but didn't measure HH 3x10 winds on each side 10/26/15 Start of a deload week Hang cleans up to 3x3x185 Squat 10x135, 10x185, 3x10x225 Snatch grip RDL 3x10x135 with a deep reach at the bottom Plate twists 3x10ea |
Posted By: Damien Fisher
Date Posted: 10/31/15 at 6:10pm
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10/29/15 Hang snatch up to 3x3x185 Deadlift 10x185, 10x225, 3x10x275 Pause front squats 3x10x135 10/30/15 Snatch grip push press up to 3x3x242 Bench 10x135, 4x10x185. Threw the slingshot on for fun and hit 50x135 Lat pulldowns 3x10 Triceps extensions 3x20 light A new block starts on Monday |
Posted By: Damien Fisher
Date Posted: 11/04/15 at 9:48pm
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Got out to throw light hammer, HWFD, and 18lb shot over the weekend. Hammer and HWFD felt great, shot not so much. 11/2/15 Hang cleans up to 3x3x215 Box Squat 3in^parallel up to 5x505 Squat 5x10x315 Barbell glute bridges 4x10x315 Pallof press w/band 3x10 each side 11/3/15 BTN push press up to 3x3x225 Strict OHP left shoulder has been acting up, so only got a few sets of ten in High ncline bench 12x155, 10x165, 8x185, 20x115. Shoulder/rear delt still felt off so didn't put much weight on Meadows rows 1 plate x 100 total reps each side. Took six sets Band pullaparts x100 total reps |
Posted By: Damien Fisher
Date Posted: 11/05/15 at 11:11pm
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11/5/15 Power snatch + hang snatch up to 3x90kg, and 2x2x90kg. Felt like going from the floor today but felt too lazy to reset every rep Rack pull - 4th pin up to 505x5 Deadlift 10x406 PR, 10x396, 2x10x374 Tiger squat 5x10x315 with short rest 45deg back extensions 2x20 |
Posted By: Damien Fisher
Date Posted: 11/06/15 at 10:30pm
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11/6/15 Friday's are always crazy for me because many of my athletes come through individually instead of as a team. Because of this my training is constantly interrupted and takes forever to finish. I decided to just roll with that and add more volume in since its not possible for me to have any training density today. Took me just over 4hrs to get to everything today, with up to 45min between exercises. Snatch grip push press up to 2x3x245, 1x3x265 Bench - 3board up to 5x305. This board is always rough for me because its right at my sticking point Bench 2x10x235, 3x10x225 Spoto press w/pause 10x135, 10x155, 10x165, 10x175 Lat pulldowns 150lbs x 100 reps. Took 8 sets Rear delt raises 5x20 Band pullaparts 100 total reps DB Curls 100 total reps |
Posted By: Damien Fisher
Date Posted: 11/10/15 at 11:37pm
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Got out to throw HH, LWFD, and shot on Sunday 11/9/15 Power cleans up to 3x2x245. I suck at these. Box squat ~2in^parallel up to 5x505 Squats 10x335 (small 10M PR), 10x335, 10x315, 10x295, 10x275. These got tough quick. Quads were shot after the box squats. Glute bridges 3x10x315 11/10/15 Band Pullaparts x100 total reps BTN Push press up to 2x265 Strict OHP up to 5x155, then 3x10x130, 2x10x120. Moved my grip in a little which helped the left shoulder stay in place. Not perfect, but better Incline bench 5x10x135. Stayed really light and kept rest short because the shoulder was starting to ache. Finished up later in the evening after team sessions/class Pullups x50 total reps. 10 sets. Seated row 150lbsx100 total reps. 8 sets. |
Posted By: Damien Fisher
Date Posted: 11/12/15 at 11:43pm
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11/12/15
Power snatch + hang snatch up to 3x2x95kg. Missed the power snatch on two of the sets but made the hang snatch on all of them. Need to stop leaving the bar out front when I pull off the floor. Trap bar deadlift - 3in plate up to 565x5. Didn't want to do rack pulls so I switched to these. Will still drop the height 1-2in each of the next two weeks while trying to do the same weight. Deadlift 5x448, 5x428, 5x408, 2x5x398. Dropped the reps this week. 5x10 after the heavy set of 5 is too much for my back Tiger squat 10x315, 4x10x365 with short rest |
Posted By: Damien Fisher
Date Posted: 11/13/15 at 10:22pm
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11/13/15 Band pullaparts 100 total reps Snatch grip push press up to 2x285. Technically a PR since I haven't done many of these in the past Floor press up to 5x275. Much harder than I wanted this to be... Bench 2x10x250, 3x10x240. Really happy with how bench is progressing Spoto press w/pause 10x135, 10x155, 10x175, 10x195 Lat pulldowns 150lbs x 100 reps. Took 7 sets |
Posted By: Damien Fisher
Date Posted: 11/17/15 at 12:34am
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Threw HWFD, shot, and discus on Sunday. 11/16/15 Power cleans up to 2x255. Still suck. Box squat ~1in^parallel up to 5x455 Squats 10x355 (10M PR), 10x335, 10x315, 10x295, 10x275. Really happy with how easy 355 felt. Glute bridges 3x10x315 |
Posted By: jonhereth
Date Posted: 11/17/15 at 7:57am
| whats your opinion on the box squats above parallel for throwers? |
Posted By: Damien Fisher
Date Posted: 11/18/15 at 12:49am
I think they are great, and use them with both myself and my throws crew at wwu. I don't think they are something that needs to see use year round, but I include them for pre/in-season work because they can come as close as anything as far as allowing you to replicate the drive in the "power position" of a throw, and they don't beat you up as much as full depth squats. Not a replacement for full depth by any means, but a valuable tool in my opinion. I'm just using them right now as a transition into full depth heavy work while I finish my volume phase, not specifically for throwing transfer yet. |
Posted By: Damien Fisher
Date Posted: 11/18/15 at 12:54am
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11/17/15 Band Pullaparts x100 total reps BTN Split jerk up to 1x295. 2x275 was easy. Got lazy getting under the bar at 295 so missed the first attempt before hitting the 2nd. I haven't done these in a while and they need a lot of work. Strict OHP garbage left shoulder again. May just give up pressing in front when I jerk/push press first. Did a few sets of 10 at 135 then finished with 10's BTN push press for a few sets. Incline bench 20x135, 17x135, 15x135, very short rest. Ran out of time because meetings with sport coaches pushed back my lift start time. Pullups x50 total reps. 10 sets. Were spread over ~5 hrs Will get my 100total reps x150lbs on seated rows on Wednesday |
Posted By: Damien Fisher
Date Posted: 11/20/15 at 1:14am
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11/19/15 Power snatch + hang snatch up to 2x2x90kg. Stayed a little lighter and worked on the full catch. Mixed results. Trap bar deadlift ~1.5-2in plate up to 565x5. Used 25lb bumpers as he risers this time instead of 45lb plates Deadlift 5x475, 5x445, 5x425. Only did three sets because I have a Mo-Throw games this weekend. Tiger squats 3x10x315. Same here, lighter and low volume to save a little for this weekend |
Posted By: Damien Fisher
Date Posted: 11/22/15 at 12:42am
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11/20/15 Band pullapart variations 100 total reps Snatch grip push press up to 2x280, 3xfail at 308. Couldn't quite get the lockout on all three attempts Floor Press up to 5x295 Bench 10x265, 10x245, 10x225. Low volume because of the game the next day. Lat pulldowns 150lbs x100 total reps. Six sets. |
Posted By: Damien Fisher
Date Posted: 11/25/15 at 7:14pm
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The Mo-Throw charity game went great on Saturday. Bret and Kas did a great job organizing everything again, and I believe over $2000 was raised for the Movember foundaion. Most of my throws were within a couple feet of PR's which is a great place to be at this time of year 11/23/15 Power cleans up to 1x275, missed the attempted 2nd rep by leaving it out front Box squat parallel up to 5x455 Squats 12x375. Big PR. Last fall managed 365x8 so this was huge. Glute bridges 2x10x315 11/24/15 BTN split jerk up to 1x125kg. Missed 140kg because I'm not pushing myself under the bar at all. Did some more BTN push presses, strict press, and db incline afterwards. 11/25/15 Didn't really like how the split jerks felt yesterday, so decided to do some power jerks. hit 140kg and missed all three attempts at 150kg. Same issue as split jerks, I have a big drive up but don't push under the bar. |
Posted By: Damien Fisher
Date Posted: 11/28/15 at 6:20pm
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11/27/15
Band pullapart variations 100 total reps Snatch grip push press up to 1x130kg. Still couldn't quite lock out 140kg Floor Press up to 5x305 Bench up to 8x275, 16x225. Was hoping for 10x275 but didn't have it. Still PR's for reps at 275 and 225 Lat pulldowns + Seated row 3x10 each 11/28/15 Power snatch up to 1x100kg Trap bar deadlift up to 5x565, PR Deadlift up to 3x510. Wanted five but my back didn't have much life after the trap bar pulls so I stopped at three Tiger squats 10x315, 10x365, 10x405 This wraps up the volume phase of the offseason. Deload next week then starting the transition to strength work |
Posted By: Damien Fisher
Date Posted: 12/02/15 at 8:25pm
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Deload week 11/30/15 Cleans 3x2x225 Squats pause singles up to 425 Snatch-grip RDL 3x10x135 12/1/15 BTN Push jerk 3x2x245 BTN Push press 3x5x185 |
Posted By: Damien Fisher
Date Posted: 12/10/15 at 8:33pm
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The rest of last week was just deload work, nothing to write about. 12/7/15 Power Snatch + 2 hang snatches 5x3x185 Squat 5x345, 5x365, 3x5x385, 5x345, 5x305 Snatch Pull 3x5x225 Plate winds 4x10 each way 12/8/15 Training was spread out over 6 hrs so added more volume to offset the lack of density Push Jerk 5x3x245 BTN Push press 5x5x205 DB Shoulder press 4x8x65s Seated Row 4x12/10/8/20 Lateral raises + Upright row 4x10/10 Triceps extension + band pushdown 6x6/10 12/9/15 Power clean 5x3x235 Front squat 3x3x325 Bulgarian split squats 4x5ea with 45lb plate as I don't have DB's in my garage gym Snatch grip RDL 3x10x185 12/10/15 Snatch grip push press 5x3x215 Bench 5x225, 5x245, 5x5x260, 10x245 w/SS, 15x225 w/SS CG Floor press 8x135, 8x185, 3x8x205 Lat pulldown 4x12/10/8/20 Also lots of pullapart/upper back band work Have begun adding in near daily throwing drills as well, but I probably won't log those |
Posted By: Damien Fisher
Date Posted: 12/11/15 at 8:37pm
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12/11/15 Hang snatches with full catch 5x3x185 Trap bar deadlift 5x415, 5x445, 3x5x475 Deadlift 3x5x425 SL RDL 3x8eax60 Throws this weekend |
Posted By: Damien Fisher
Date Posted: 12/15/15 at 7:53pm
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12/14/15 Threw LWFD and 18lb shot in the morning. Power Snatch 15x1 EMOM: 185, 185, 195, 195, 205, 205, 205, 215, 215, 215, 215, 215, 225, 225, 225 Squat 5x365, 5x385, 3x5x405, 5x365, 5x325 Snatch pull 3x4x245 12/15/15 Threw again in the morning. Best HH was 97+, and took a few HWFD but didn't measure. Push Jerk 5x3x260 BTN Push press 4x5x220, 10x190 DB Shoulder press 8x60, 8x60, 8x65, 8x70 Seated row 4x12/10/8/20 Lateral raises + Upright row 3x10/10 |
Posted By: Damien Fisher
Date Posted: 12/16/15 at 6:14pm
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12/16/15 Power cleans 5x3x245 Front squat 2x310, 2x330, 3x2x345, 3x310, 3x270 DB Bulgarian split squats 4x5each with 40s/50s/60s/60s Snatch grip RDL 3x10x90kg |
Posted By: Damien Fisher
Date Posted: 12/19/15 at 10:17pm
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12/17/16 LWFD in the morning Snatch grip push press 5x3x230 Bench 5x245, 5x260, 3x5x275, 5x285, 10x260 w/SS, 15x240 w/SS CG Floor press 8x205, 3x8x215 Lat pulldowns 4x12/10/8/20 12/18/15 Hang snatches 5x3x90kg Trap bar deadlift 5x455, 5x475, 3x5x505 Deadlift 3x5x455 SL RDL 3x8x60 |
Posted By: Damien Fisher
Date Posted: 12/21/15 at 8:19pm
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12/20/15 Threw shot and hammer over the weekend. Power snatch 15x1 EMOM. Back was still super tight from deadlifts on Friday so I kept almost all of these at 90kg Squat 3x385, 3x405, 3x3x425, 3x385, 3x345. Easier than I expected with how stiff my back still is. Snatch pulls 3x3x265 |
Posted By: Damien Fisher
Date Posted: 12/22/15 at 11:17pm
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12/22/15 BTN Push Jerk 5x2x275 BTN Push press 3x3x245, 5x225, 5x205 DB Shoulder press 4x8x60's Seated row 4x12/10/8/20 Threw LWFD in the afternoon. Practice PR's of 74'+ with a one-turn and 78' with a two-turn |
Posted By: jonhereth
Date Posted: 12/23/15 at 7:01am
WoooHooooo |
Posted By: Damien Fisher
Date Posted: 12/23/15 at 11:03pm
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PR's are fun. 12/23/15 Power cleans 5x2x255 Front squat 2x325, 2x345, 3x2x365, 3x325 Took the dog up to Mt Baker to play in the snow so it was a short workout today |
Posted By: Damien Fisher
Date Posted: 12/27/15 at 9:21pm
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12/24/15 Snatch grip push press 3x2x245, 2x255, 2x265 Bench 3x285, 3x300, 3x315, 3x335 w/SS, 10x275 w/SS Board press 4x8x205/225/245/245 T-bar rows up to a top set of eight then a drop set 12/27/15 Hip snatches with full depth catch 5x1pull+1catch up to 3x2x185. I'm going to start using these to work on catching in the deep squat position Sumo deadlift from blocks switched it up today and worked up to a single with 585+60lbs of chain. Sump and block pulls will be used much more in the next blocks T-bar rows lots of sets of eight Biceps curls worked up to a decently heavy set of five then a drop set |
Posted By: Damien Fisher
Date Posted: 12/28/15 at 7:04pm
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12/28/15 Semi-deload week before rep maxes next week. Snatch singles up to 100kg. Small jumps after 80kg so I believe 10-12 total reps Pause squat plate-quarter jumps up to 455x1, then 2x5x315 with no pause. I like pause reps on deload weeks because they let me touch some weight while the pause limits the load I can use. Snatch pulls doubles up to 365 |
Posted By: Damien Fisher
Date Posted: 12/30/15 at 8:26pm
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12/29/15 Power jerks 4x1x290, 1x300 BTN push press 3x5x200 Couple sets of DB shoulder presses and rows 12/30/15 Power cleans singles up to 275 Front squat singles up to 405 for a PR Bulgarian SS 2x5eax60's Throws have been going well. Not feeling especially fast but I'm happy with distances at this point. |
Posted By: Damien Fisher
Date Posted: 1/01/16 at 8:36pm
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12/31/15 Snatch grip push press up to 300x1. Really happy with this. Was planning to hit some singles at 285 but everything felt good so went for the PR. Bench up to a 315 paused single, then 2x5x245 Lat pulldowns 2x10 1/1/16 Hang snatch one pull + one catch up to 205 Block pull up to 585x1 conventional. Tried for 615 but shot my hips up. Then 2x3x495 |
Posted By: Damien Fisher
Date Posted: 1/04/16 at 11:52pm
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1/4/16 Power snatch up to 235 Squat 455x3 PR. Might have been able to gut out another 1-2 reps so I was happy with this. Snatch pull singles up to 405 |
Posted By: bigirish01
Date Posted: 1/07/16 at 11:44am
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Training is lookin Good Damien! ------------- Jay "Big Daddy" O'Neill |
Posted By: Damien Fisher
Date Posted: 1/31/16 at 1:42pm
Thanks Jay! |
Posted By: Damien Fisher
Date Posted: 1/31/16 at 2:07pm
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Haven't been on here in awhile due to things picking up at work and school with the start of the new quarter. Started data collections for my thesis, three more weeks in the training period before post-testing. Winter is also my busiest quarter for work with the fall sports starting team sessions and track starting indoor meets. North-south went pretty well, I believe Jeff posted the full results on his log/declaration to the world so I won't post numbers here. A few events didn't go as planned, but now its very clear which ones I need to improve/be more consistent with come April. I'll try to get back on top of logging training regularly. My general training structure outline for the next couple months is below. There are more drills/jumps/mb throws with this but they are inconsistent depending on my time available. If anyone is interested in my exercise/loading rotations/selection just ask me: Monday - ME LB Snatch/clean up to a top double/single Squat up to a top double/single Clean pull/snatch pull 3x3@110-120% of clean/snatch core Tuesday - SE UB Push jerk/split jerk/push press 3-6x3x90@90% of last weeks thursday top set Eccentric/isometric bench 4-5x4-5@70-80% Bench rep out with the slingshot, same weight as ecc/iso upper accessories core Wednesday - SE LB Snatch/clean from blocks 3-6x3x90% of the previous Monday top set Eccentric/isometric squat 3-4x3@80-90% of Monday set RFE Split squats 3x5ea, 1x10ea core Thursday - ME UB Push jerk/split jerk/push press up to a top double Bench to a top triple/double w/slinghshot. Raw triples until 8/10 RPE then add slingshot Eccentric/isometric bench 3-4x3@80-90% upper accessories core Friday - RE LB/UB Hip snatch/high hang clean 4-5x3-4@80% of Monday top set Eccentric/isometric deadlift 4x3@70-80%. These suck. Eccentric/isometric tiger squat machine 4x5. Alternate close stance and wide stance. If I have extra time I'll add more upper body volume in on this day. core I'm usually working from before sunrise until after sunset so haven't been throwing nearly as much as I would like to have been. Making sure to get out for a couple hours at least once on weekends. |
Posted By: Damien Fisher
Date Posted: 2/02/16 at 1:06am
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1/31/16 Lots of throws. 18lb shot, braemar, HWFD, couple LWFD, and hammer winds. 2/1/16 18lb shot in the morning 12x stands. Playing with a technique that I used in college with some success. Good first day with it, all throws were 43-45' with the 18lb Power Snatch up to 225x2, missed 235x2 out front. Plenty of bar height. Squat up to 465x2. Much rougher than I wanted this to be Box Squat 2x3x465. ~2in above parallel Clean Pull 3x3x335 |
Posted By: Damien Fisher
Date Posted: 2/05/16 at 12:20am
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2/2/16 Power jerk 5x3x275 Eccentric bench 4x4x255, rep out w/SS pulldowns and other assistance 2/3/16 shot and sheaf in the morning Power cleans w/blocks 6x3x250 Eccentric squat 3x385, 3x405, 3x425 with 6sec eccentric and help up ran out of time for anything else 2/4/16 Back Jerk up to 337x1 for a PR Bench doubles to 325, then to 355 w/SS Eccentric bench 3x3x305 w/6sec eccentric and help up Power shrugs and rows x3ea |
Posted By: Damien Fisher
Date Posted: 2/13/16 at 7:50pm
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This week was a welcome deload from lifting, so I got out a few more times to throw instead. Nothing went especially well, but shot has been coming along and was able to hit a 123' 16lb hammer practice PR. Short week of training coming up as I'll be on the road Thurday-Sunday for T&F indoor conference and probably won't be able to sneak anything in on the travel days. |