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TRAINING LOG: Dave Robinson |
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robinson93 
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 Posted: 2/19/12 at 8:25am |
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I'm going to have to eat more just to keep up with you two. I will try the lacrosse ball, i have been wearing out this homedics lumbar contraption. I use it in the same manner buy placing it wherever. plus i now have me one of those fancy foam roller things and finding sore muscles I did'nt even know I had.
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robinson93
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Posted: 2/21/12 at 10:17am |
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2-20-2012
had a quick turn around at work so only had a little time.
this is how i spent it.
strict press
132x5x2, 154x5, 201x1, 222x1, 234x1, 244x1, 255x fail, Push press, minimal bump 245x3x2, 222x5x2
standing stone 18lbx15
off to work
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robinson93
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Posted: 2/21/12 at 10:25am |
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2-21-2012
legs today
back squats
135x10x2, 200x5, 290x3, 380x2, 400x5x3
gravity sucks, but bottomed out all of them.
jump squats
200x5x5
random pull ups and BWdips 10x5
one turn heavy wieght tossx15 best of 29'
trying to emulate indian clubs i took the ends off of one of my barbells and used them for some grip and flexability work then exhausted myself beating one of my least favorite tires up with them. this actually works the forearm pretty well. maybe i can upgrade to the girlscout grip eventually.
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robinson93
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Posted: 2/23/12 at 10:40am |
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1.23.12
Chest Flat bench bar warmups, 135x8x2, 225x5x2, 275x5, 295x1, 315x3x5 bent over rows 185x8x2, 225x8x2, 245x5x2, 265x5 ezcurls 105x8x2, 135x8x2, 155x8x2 incline bench 225x5x5 hip cleans 185x5x2, 225x5x2, 245x3 to retarded for these, knees keep getting in the way. did some stone practice, some standing then some slides, and worked with the clubs till the forearms hurt. finished up with some archery, little rusty. |
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robinson93
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Posted: 2/24/12 at 7:40am |
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1.24.2012
Deads 170x8x3, 260x5x2, 330x2, 420x2, 510x5x3 jump deads 222x5x3, 254x5x3 snatch, this actually has a mechanical element to it . 135x2x4, 155x2x3, 165x2x2, 175x2, 185x2(pr) finally found the right position for these and can place power on the pull. shrugs 290x8, 380x8x3 accessory work and foam roll. large glass of milk and xbox for recovery |
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KiltBill
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Posted: 2/26/12 at 4:20am |
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It will be interesting to see if the new found snatch mechanics translates to higher WOB or easier caber turns? Let me know and congrats!
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend.
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robinson93
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Posted: 2/27/12 at 3:04pm |
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Thanks Bill, I wont get my hopes up yet, rumor has it that lifting gains this year equal trowing gains next year. So we'll see.
yesterday did some throwing heavy WFD, fulls x 20 best of 32", but worst of 29". still trying to add my one turn pull to my two turn speed. LWFD, Fullsx15 still hate this event, I spent more time on timing and less on mechanics. just dont feel the weight. Heavy Hammerx15 started off rough and stiff but finally got into a groove. ended with an average between 85 and 87' respectably. Today 1-27-2012 shoulders strict press 135x10x2, 185x5x2, 225x5x3 then push press, 245x5x2, 255x2x3, 265x1,2 chest supported rows two arms 4platesx8x2, 6px8x2, 8px8x2, 10px6x2 singles for speed 4px8x4 per side ez bar curls 85x8x2, 135x8x2, 185x6x2 upright rows 135x10, 155x10x3 shrugs sort of 315x5, 405x5, 495x4, 585x1, 675x1 viking press 2px5x2, 4px5x2, 6px5x2, 8px5x2 |
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robinson93
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Posted: 2/29/12 at 3:18am |
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2-28-2012
Legs Squat 200x5x2, 290x5, 380x2, 410x5x3, 325x5x3 prowler 45 4 pushes and 4 pulls this took to long, planned on tossing sheaf but the rain started. |
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robinson93
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Posted: 3/02/12 at 7:54am |
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2-29-2012
Active rest today, legs a little slow today but do not feel sore!!
Open stone, 16 lb stone X15
nothing to see here, move along!
Lwfdx20 best of 60' trying to work on something here. logging hours of throwing this wieght I still do not see much improvement. here are some of my throws.
If you see anything that can be worked out , please comment. I may just be stagnant or mabye I just need to get stronger. Either way I am struggling to pull in the sixties and wish to push beyond that. The throw feels like a snap using mostly what feels like alot of lower back and rotational speed. I tend to throw the best with a slow first turn followed by a fast pull. If this is not how it is to feel again please comment.
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robinson93
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Posted: 3/02/12 at 8:01am |
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3-1-2012
Chest day
flat bench, no pizazz today, gravity working against me and coffee failing. felt solid but slow.
135x5x2, 225x5x2, 275x3, 315x4x3, 275x5x3
ez bar curls
85x8x2, 135x8x2, 185x6
inclines, as fast as i could.
225x5x5
SS w/ 35lb overhead tri extensions
accesory work
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robinson93
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Posted: 3/02/12 at 8:05am |
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3/2/2012
Deads
Felt good today and had some energy.
170x5x2, 395x2, 440x2, 462x5x4
jump deads, went lighter here to try to get more speed.
200x5x5
hang snatches, these actually felt good but was starting to noticably slow by the fourth set
145x5x4
30' sheaf throws x 15-20
felt good still trying to back myself farther under the bar.
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robinson93
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Posted: 3/04/12 at 6:02am |
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Legs still tight from Friday, Huh
March 4, 2012 Threw some today breamer 21.6x5 best of 29' 21.6 w/reversex5 best of 31' Open Stone 17.8x5 spin best of 33' 17.8x5 glide best of 35' Hammers 1 spinx5 22 best of 72' 16 best of 85' fulls x5+ 22 best of 88' 16 best of 104' pretty consistant today, nothing extraordinary but started stiff and still kept close to my best throws all day. |
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robinson93
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Posted: 3/05/12 at 10:06am |
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3.5.12
Little mix today throwing Saturday so just want to loosen up. push press 135x10, 135x10, 155 for 12 sets of 3 for speed superset with crocks for speed. 125x8per side, 150x8,8,8 squats 135x3x10 warmup, then 8 sets of jump squats for three reps each. superset with pull ups, 5 sets of five just body weight. good morning presses 135x5x5 prowler 30yd dash with 45 lbs x8, I hate this thing. accessory work |
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robinson93
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Posted: 3/06/12 at 12:05pm |
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3.6.2012
A little throwing today, felt sluggish but got it done. Stone Breamer 21.6lb standing X5 best of 29' Breamer 21.6lb with reverse x5 best of 31' Open 17.8lbx5 spin best of 35' open 17.8 x5 slide best of 34' HWFD 1 turns x6 best of 29' fulls x 10 best of 31' LWFD 1 turns x6 best of 49' fulls x 10 best of 57' bad day for light weight, it was hard to keep my form today, never got a clean pull, just kept hipping it. |
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robinson93
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Posted: 3/13/12 at 11:06pm |
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3.10.2012
Went down to Panama City today to do alittle throwing. Not a bad day got some good numbers for this early in the year. 38+ OStone 35+ HWFD, 64+ LWFD, 89+Heavy Hammer. Caber and Sheaf were terrible got 32 on sheaf but struggled on both of these. Overall not a bad day.
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robinson93
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Posted: 3/13/12 at 11:21pm |
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3.12.12
Got in a quick workout today after a warmup just did one superset.
Squat,
135x3x10, 225x3, 305x11x3
Bench
135x3x10, 225x12x3.
felt good done in 45 min
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robinson93
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Posted: 3/13/12 at 11:29pm |
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3.13.12 Throwing today, wow small workout yesterday but big leg soreness.
17.6lb stone
standingx5 Best of 29'
Stand w/reversex5, best of 31'
open x 10, 35'
56 wfd, This blew today, ground was mud and my leg were sore so i did more balance work then throwing, barely got 29'
16lb hammer
1 turnsx5, best of 90'
2 turnsx5, best of 97'
fullx10, best of 103'
not a bad day, felt sluggish, hope the body gets used to this new speed training.
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robinson93
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Posted: 3/14/12 at 10:49pm |
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3.14.2012
Had to do alot of recovery work, legs tight. plus had a coworker come by to learn some so my routine changed alittle.
Deads
200x3x10, 360x12x3, last four sets I started to try to figure out this power factor. I entered 100lbs for the lift weight for ease of math and was averaging around 330 watts.
dips
bwx4x10
300 lb tire flips, just played a few rounds of mercy, didn't count
16lb hammer winds
prowler(45)
30ydsx8
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robinson93
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Posted: 3/16/12 at 3:40am |
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3.15.12
throwing
Breamer stone 21.6x5 standing, best of 29'
Breamer stone 21.6x5 standing w/reverse, best of 31!
open 17.6x10 SA, best of 35'
LWFD
one turns x5 best of 52'
two turnsx10 best of 63'
heavy Hammer
one spins x 5, best of 73'
two spins x 5, best of 81'
full x 10 best of 90'
not a bad day, need to work on my catching the wieght earlier. |
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robinson93
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Posted: 3/16/12 at 1:22pm |
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3.16.12
A little sloppy today, but here is what happened. Snatch 135x3x4, 155x1x2, 165x8x2, 175x2x2 Cleans 200x4x2, 220x6x2 pullups BW 5x5 ez curls 125x3x10 push presses 200x8x2, 200x2x4 now for milk and cookies |
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robinson93
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Posted: 3/19/12 at 10:43pm |
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3.19.12
week 2
Squat.
135x3x10, 275x2x3, 325x8x3
Bench.
135x3x10, 245x4x3, 255x5x3, 255x1x10
bent over rows
185x2x5, 205x2x5, 225x2x5, 245x2x5, 265x5.
accessory work and about 1.5 mile jog around neighborhood. Today felt good, all the weights felt light and springy. did have to slow down the squats set 9 i caught myself leaning forward to gain more speed. but i fixed that and finished well. forcing myself to use my lifting shoes on squat has helped me sit into my heels more, had to backpeddal a little on the weight but thats comming back and there is alot less stress on the back.
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robinson93
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Posted: 3/20/12 at 10:36pm |
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3.20.12
!7.8lb Stone
standing x 10, best of 31'
standing w/reverse x 5, best of 33'
south African x 10, best of 35'
fulls felt good, but better when done slow.
HWFD, This event is starting to suck the day after squat day. feel really slow and do not feel that I am finishing. legs will go through the motions but do not want to pull hard or snap.
one turns x 10, best of 27' SAD
two turnsx10, best of 31'
light hammer.
one turn x 5, best of 91'
two turn x 5, best of 94'
hammer boot that i welded back together broke here killing my hammer for the day. Finished off my throws but could not seem to speed the ball up behind me to get any good pulls.
fulls x 10, best of 97'
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robinson93
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Posted: 3/22/12 at 1:01pm |
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3.21.12
late workout today two laps around the block for a warm up. deads 200x3x10, 405x10x3, still trying to figure out the power factor. am learning to get a correct number on watts you need to stop the bar as soon as you're done. got p to a 274 watts average 405 felt slow, probably because it was. push presses 200x10x3, best average was 380 watts. ez bar curls 125x4x10 pull ups bwx5x5 |
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robinson93
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Posted: 3/22/12 at 1:06pm |
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2.22.12
threw some, nothing stellar just work. breamer 21.6lb stand x10 best of 29' stand w/R best of 30' Open, 16lb x10 best of 37' LWFD one turns x 5 best of 50' two turns x10, best of 59' Heavy Hammer one turns x 5 best of 72' two turns x 5 best of 83' fulls x 10 best of 89' |
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robinson93
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Posted: 3/24/12 at 11:05pm |
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3.23.12 Hang Snatch
60kg x 4x4, 65 x 2x2, 70 x 2x2, 75 x 2x2, 80x2x2, 82.5x2x2, 85x6x2,
started wuth hang cleans but after some akward sets went into full cleans, cant seam to get the knees out the way.
Cleans
200lbs x 4x2, 222x2x2, 250x6x2
16 lb Sheaf x 20+, got alittle pissy. it was raining and i only had the bar at 30'. I made it several times but with to much effort. will hit this again soon.
Rough training day today. worked at these movements, some days they work better than others.
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robinson93
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Posted: 3/26/12 at 10:27pm |
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3.26.2012 week 3
Squat
135x3x10, 315x2, 355x4x2, 375x4x2
Flat bench
135x3x10, 275x7x2, 275x9
chest supported rows for speed
wt per arm, 2platesx8, 3plx2x8, 4plx3x8
overhead jerks
135x4x5
upright rows
135x2, 155x2, 175x2, 185x2, 205x2, 225x2, 245x2x3, 225x3x2
left the gym after 1 hour
at home
Prowler(45) x10x 30yds
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robinson93
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Posted: 3/27/12 at 10:23pm |
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3.27.2012
17.8lb Stone
stand x 5 best of 31'
stand w/reverse x 5 best of 33'
open x 10, best of 35'
Hwfd
this suck when im sore, felt slow and out of time. needed to dig deep just to get a few good throws.
one turns x 8, best of 27'
two turns x 15 best of 32'
light hammer
one turn x 5, best of 90'
two turns x 5 best of 103'
fulls x 10, best of 108'
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robinson93
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Posted: 3/29/12 at 10:47am |
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3.28.12
Deads 200x3x10, 425x9x2, best of 240 watts Push press 200x9x2, best of 379 watts jump deads 200x5x5. |
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robinson93
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Posted: 3/29/12 at 10:52am |
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3.29.12
21.6lb stone Standx5, best of 29' w/ reversex5, best of 31' 17.8lb open Stone fulls x 10, best of 36' lwfd 1 spins x 5, best of 50' 2 spins x 10, best of 60' Heavy Hammer 1 spins x 5, best of 74' 2spins x 5, best of 83' fulls x 10, best of 92' not a bad day .  |
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robinson93
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Posted: 3/30/12 at 10:36am |
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3.30.12
snatch and clean are still a learning process for me, granted my weights are not high but i will get there. Snatch 60kg x 3x5, 90x3x1 too slow, 75kg x 9x1 clean 120kg x3x1, 105kgx6x1 16lb sheaf x20, bar set at 32, think i was playing target practice because i kept hitting it. jogged 1.5m |
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