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TRAINING LOG: S. BAKER |
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Shawn Baker 
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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 Posted: 2/02/12 at 12:45pm |
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2/2/12
Strict ohp up to 230lbs (ties pr, I think) 50 lb med ball push press releases to ceiling 10 doubles Front squats up to 310 lb single Bulgarian split squats up to 125lb barbell 5R/5L (balance getting better here) Bulgarian split squats up to 125lbs barbell 5R/5L (getting better at balance here |
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Shawn Baker
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Posted: 2/03/12 at 3:04am |
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Shawn Baker
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Posted: 2/04/12 at 11:44am |
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2/4/12
jump rope x 2 min
SG High pullls x2/ hip snatch multiple sets up to 225lbs (missed snatch at 230)
SG pulls up to 355lbs
heavy bag 50 strikes x 5 rounds
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Shawn Baker
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Posted: 2/06/12 at 12:19pm |
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2/6/12
Begin ”Hell Week” Throws 16lb Braemar style about 40 throws 14 and 28 wfd stands, 1turns 2 turns about 40 throws 16 and 22 lb hammer x about 20 throws all throws with Rusty Price with Ryan Vierra coaching Conclusion- I have a lot of things to work on Next back to Ryans house where Rusty and I hit a leg workout Band assisted parallel box squats 5,4,3,2,1 style up to 565lbs Band assisted parallel box front squats also 5 4,3,2,1 up to 375lb single (actually easy) Step ups 30 inch box body weight 10L/10R 3 sets Conclusuon Rusty is stronger than me |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/09/12 at 4:43am |
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2/9/11
back from the 3 day session with Ryan V took approx 250 throws (plus drills) of all the various events (except sheaf) over the 3 days- I am pretty sore (kind of feel like I was in a plane crash- I think my left ear is the only thing that doesn't hurt) Rusty Price and I started each day with an overhead stone throw contest- I was able to beat him each day, but when it came to throwing he crushed in about everything but WOB (shows me I am well below my potential)- the most common error I am making is relying on my relatively strong lower back for all the throws (this puts me in a less efficient position and results in poor throws) will focus on bringing up hip/leg strength- getting stronger and being able to maintain appropriate positions plan to get rid of tape measure for throwing and film everything until my technique improves significantly |
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Pingleton
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Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Online Points: 2141 |
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Posted: 2/09/12 at 5:15am |
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How far were your overheads and what was the weight of the stone? Where did you max out at on the WOB? Sounds like an awesome few days. I am very jealous!
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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chirolifter
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Joined: 5/06/08 Location: United States Status: Offline Points: 1205 |
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Posted: 2/10/12 at 4:01am |
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Shawn, you gonna be in SA?
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/10/12 at 8:46am |
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2/10/12
jump rope x 2 minutes
rotational hip drills (basically set back in power position anchor right arm with strong band and focus on turning hips and maintaining separation) did about 100 or so reps- put it on film (new camera with super slow-mo playback0 can see where this is breaking down- my tendency is to want to lead with upper body- have to break this habit- think this drill will help
snatch- light- 135 x 8 doubles
static holds- leaning/sitting back while holding strong band doubled up- trying to mimic hammer front position- hold x 1 minute- 3 sets- I definitely have a hard time hitting/maintaining this position with hammer- tend to give to hammer and lean forward- got to also break this habit
hip thrusts- laying back with shoulders on bench- bar across waist and driving belly upward- 3 sets of 10 or so with relatively light weight (135+ bands added)
did a few behind the neck jerks- don't like this
Peter- we used a 23lb stone (I was at 38+ feet) and a 16+ lb stone- hitting 50 ft- for comparison- Ryan's track and field guys threw the same stone about 46 ft (and earlier hity 53ft with 16lb shot) so I'm thinking I might be in mid 50's with a shot- will try this soon
Gene- I am not sure about SA- I've got one partner whose wife is supposed to have a baby right around then and another who is going out of town that weekend- I definitely am wanting to go though- are you doing Masters worlds or going to Germany?
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Shawn Baker
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Posted: 2/11/12 at 12:36pm |
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2/11/12
jump rope x 2 min "A" drills x about 40 pull right leg in from "A" position x about 40 filmed them all, working on keeping shoulders, head back- getting better right hamstring tired after these looks like I'm gonna glide
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chirolifter
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Posted: 2/11/12 at 1:53pm |
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Was planning on doing both. Now just doing Worlds. Gotta stay and work.. Im the only one in the office...
 Well if I dont see you in SA ill see you in Greenville. Looking real strong bro.. Keep up the good work!! |
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/16/12 at 7:11am |
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2/15/12
jump rope x 2 minutes
hang cleans up to 275lb x 4 (missed 5th) http://www.youtube.com/watch?v=vZnmmFanh_o&feature=player_detailpage&list=UUw1HB2a55D4aqB7ethIqcUg
hip snatch 205 x triple
power position med ball drills (trying to keep on right, keep torso/hip separation- still struggling) http://www.youtube.com/watch?list=UUw1HB2a55D4aqB7ethIqcUg&v=w9hKKLU_2bw&feature=player_detailpage
band assist front squats to bench up to 405lbs x double
Bulgarian split squats up to 135lb x 5R/5L http://www.youtube.com/watch?feature=player_detailpage&v=Hdg8KeTjAGY&list=UUw1HB2a55D4aqB7ethIqcUg
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2803 |
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Posted: 2/16/12 at 9:33am |
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I'm jealous of your training with vierra & price. Good work.
RE: keeping the shoulders back, take a look at this video. It helped me put things into perspective. Not sure if it'll help you but just a thought.
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Pingleton
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Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Online Points: 2141 |
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Posted: 2/17/12 at 5:29am |
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Shawn,
I am not quite sure if this is a question or a bit of advice, but I am honestly interested in your response so here goes: Given that you are not in any sort of rep contest, and that you are training as a thrower, why continue the set of Hang Cleans past the point where you are doing them really well? Without getting picky, your first three reps were nice, but it was obvious you were losing steam after the third. Why bother to do the fourth in a lift like the Hang Clean? At the very least, why bother attempting the fifth rep after barely making the fourth with less than ideal form? Why not just leave it at three nice reps and do more sets if you want more work? |
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2803 |
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Posted: 2/17/12 at 5:43am |
because deep down inside, he is a meathead.
baby steps, man.. baby steps
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Sean Betz
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World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 968 |
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Posted: 2/17/12 at 8:02am |
You will never train with a more intense guy than Mr. Baker. I have seen him take 30 throws in the 56 for distance and do 30 more in the 28 the same day. Then he may do 2 or 3 50 yard sprints whenever he feels like it. Then 30 more stone throws and 30 hammer throws. It is just the way the guy is made. Makes me tired just typing it.
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/18/12 at 9:16am |
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2/18/12
begin 4 day stretch of trauma call -start day by replacing broken hip
get home take kids on nice bike ride
nice day- out to nearby park for a little throwing
started with 16lb overhead shot throws x about 10- best at 54'6"- several 53+
then went and did some 56lb WFH- used a 14'8" backstop (at least that's what it measured last year) about 12 attempts- all easily having height most 1 foot over- several were left out front though- film shows that I'm still not reaching back enough
actually pretty pleased with today (56 actually felt relatively light for some reason today)
had planned on hammers but ER said no (18y/o kid with dislocated elbow)
Peter- to answer your question- yes I'm basically a "meathead" and was trying to set a rep PR (actually 4 was a new record for me)- I absolutely get that I'd be better served doing a bunch of doubles- was just kind of testing where I was (and besides I saw that Mike Dickens got it for 6 the other day)
Jake- have seen Bert's video before (and it is quite helpful- will try and work on incorporating it some)
Sean, thanks for the compliment (I have a pretty decent work capacity and won't fail do to laziness- will need to get smarter about throwing and get the technique part of this stuff solid- I am going to film every throw until I fix what is wrong)
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Pingleton
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Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Online Points: 2141 |
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Posted: 2/19/12 at 5:45am |
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Shawn,
Sorry, I did not consider you might actually be going for a rep max, as it's not something I ever both doing with Cleans. Should have known you had a plan! Still think you should be careful going after that extra rep on the Cleans though. Just saying.
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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ken crum
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Joined: 4/18/05 Status: Offline Points: 1071 |
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Posted: 2/20/12 at 8:14am |
Looks like your 56 is progressing well....good job
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crum
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Andy Vincent
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Top 10 in the USA - '12 Joined: 9/20/09 Status: Offline Points: 1148 |
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Posted: 2/20/12 at 9:12am |
This has been a HUGE help for me. Not only so I see what I'm doing wrong, but other (read: better) throwers can comment on things that I'm missing. Training looks great, looking forward to seeing you again in May.
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/20/12 at 12:29pm |
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2/20/12
jump rope x 2 min
hip snatches 200lb x 6 doubles (all were tough and ugly)
SG high pulls 300lbs x 6 doubles http://www.youtube.com/watch?list=UUw1HB2a55D4aqB7ethIqcUg&v=jvRbD6IRSps&feature=player_detailpage
band (JS green) assisted front squats to bench 400lbs x 6 doubles
will retire back squats for now (tend to allow strong lower back to take over and turn them into good mornings- need to get LEGS stronger and focus on staying more upright (like I'm supposed to in throws)
Bulgarian split squats up to 135lbs 5R/3L (felt pull in adductor muscle on 3rd rep and shut it down- not sure how long this will slow me down (couple of days to few weeks I suspect)- dang it
Andy- May is looking to be very good- will send an update to you guys soon
Ken/Peter- Ryan definitely enjoys teaching and knows his stuff-obviously- highly recommend a trip out if you can do it
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Shawn Baker
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Posted: 2/22/12 at 3:37pm |
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2/22/12
work out around gimpy leg
jump rope x 2 mins
strict OH press up to 200lbs 5 sets of 2
50lb med ball overhead releases to ceiling (no legs) 5 doubles
same thing with 20 lb med ball
hammer position static holds (arms in front holding blue band sitting back) 5 sets of 1 minute holds
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Shawn Baker
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Joined: 6/25/08 Location: United States Status: Offline Points: 1074 |
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Posted: 2/25/12 at 2:33pm |
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2/25/12
unable to throw due to leg (plus wife at conference all day and I had the kiddos all day)
wanted to get a little volume in today
jump rope x 2 minute warm-up
then did snatches off boxes (24"- mid thigh on me) for the first time- these were great- really felt like I could get into what I think is pretty decent position (focus on weight on heels, hips back, shoulder forward, elbows rotated out, head up on every single attempt- felt good used 135lb (about 55% of 1 RM)
1 pair of broken straps
2.5 hours
3 blisters
and 4 Pandora stations later
I finished my 100th rep http://www.youtube.com/watch?feature=player_detailpage&v=4jFoLsKF2_M&list=UUw1HB2a55D4aqB7ethIqcUg
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Shawn Baker
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Posted: 2/27/12 at 12:30pm |
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2/27/12
Felt pretty good today overall Tried out some light front squat but quit at 185 as leg still not quite ready Did 5 sets of 50 med ball push press releases (10 reps per set) Done- might be healed up enough to do some throwing by weekend hopefully |
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adambrezina
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Posted: 2/29/12 at 2:15pm |
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hope u heal up soon. excited to see you in phx
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Shawn Baker
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Posted: 2/29/12 at 2:21pm |
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2/29/12 (leap day)
no leaping for me yet (leg getting better but still quite not there)
jump rope x 2 min warm-up
then got some more volume work in (can't throw yet so this sort of is like throwing for me)
power cleans again off high boxes- mid thigh 225lbs (about 70% of max) did 50 singles- again taking time to set each one up- focus on hips back, shoulders forward and head up- felt pretty good but took a little over 90 minutes to get them all in- this is set number 50 http://www.youtube.com/watch?feature=player_detailpage&v=k95uuIEiInM&list=UUw1HB2a55D4aqB7ethIqcUg
will try to start pulling from a little lower down (probably just above the knee)- will need to obtain another 6inch box and then I'll be set (can go from 2 inches all the way up to 34" boxes in 2 inch increments)
might be able to throw a little WOB this weekend but I doubt much else due to leg
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Shawn Baker
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Posted: 3/03/12 at 6:07am |
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3/3/12
more volume work- still no throwing, can't do single leg support stuff yet did snatches off boxes- mid thigh- 185lbs x 50 singles - http://www.youtube.com/watch?v=Lvmpgt95J_8&feature=player_detailpage might be able to do some WOB training tomorrow I get another box next week so I'll be able to start pulling from just above knee (this might be a better spot to pull from with regard to games (esp WOB)
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Shawn Baker
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Posted: 3/04/12 at 1:05pm |
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3/4/12
WOB practice- did 56 x 30 throws over 14'8" backstop (was forced to stop on 30th-see 2nd video- had planned on 40-50) 56 continues to feel "light"- definitely liking it any feedback on technique (Sean Betz??)
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Pingleton
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Posted: 3/05/12 at 2:50am |
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I am not Sean or a Pro, but one suble thing you might be missing is a bit of "sitting down on the weight" when the weight is behind you. I don't think everyone does this, or even thinks it is correct, and the timing is a bit tricky vs. a pure hinge movement, but I find it allows you to get a lot more leg drive into the throw. Given your excellent deadlift vs. decent front squat, I am not sure if that is necessary or possibly even desirable for you, but it is something to consider and something I would be interested in getting feedback on from others. I know it helps me when I get the timing right, but my deadlift is very weak compared to yours.
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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Sean Betz
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World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 968 |
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Posted: 3/05/12 at 6:59am |
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The weight looks light in your hand, Shawn. If your approaching it like I would. I would try to go back with the weight with straighter legs and more push back with the hips. Then drop the butt with the weight on its way back through. This allows for greater stretch in the hips and hamstrings and a longer orbit back, when you drop your butt underneath(I think Peter is right on with this). I also think it allows you to reach back more. If your already dropping alot on the backswing then their is less stretch and no where to drop on the way through. Use a slower entry if you need too. Zolk always talks about reaching back under control, slow, and relaxed. Sandford was the master at being relaxed and reaching back. This is how I approach it. There are other WOB guys that do more of a front squat back(Andy V., Wout Z.). You got a great pull, Shawn. Let's get 16 this year with the 56.
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Sean Betz
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World Champ - ’08 Joined: 9/09/04 Status: Offline Points: 968 |
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Posted: 3/05/12 at 7:06am |
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Here is the best illustration of this technique and in my mind the most impressive toss during Zolk's run in 2009 in the WOB. A Bobby Dodd weight on a rainy mushy day in Kansas City. |
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Pingleton wrote: