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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/18 at 7:00pm
Sunday 1/28/18

Squats
  • 45x10, 75x5, 95x5
  • Then singles with 115, 135, 155, 175, 195, 215, 235, 255, 275, 295
  • I still have a poverty squat, but I'm putting in the work

Stone tomorrow if the weather improves.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/18 at 8:18pm
Still can't get a break in traveling to get back on the field to throw, but I have been doing the iron work.

Tuesday 1/30/18

Paused Bench Press
  • 5 sets of 5 with 155

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135


Wednesday 1/31/18

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315


Thursday 2/1/18

Strict Press
  • 5 sets of 5 with 95
  • fast

Bench Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195

Barbell Rows
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • Giant sets with bench press


Friday 2/2/18

Squats
  • Sets of 5 with 45, 65, 95, 115, 135, 155, 175, 195, 215, 235

Good Mornings
  • Sets of 5 with 45, 65, 95, 115, 135
  • Giant sets with squats

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/18 at 6:21pm
Deload action...

Tuesday 2/6/18


Paused Bench Press
  • 5 sets of 5 with 135

Push Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105


Thursday 2/8/18

Braemar

  • 1-2 drill x 8 with 22# stone
  • Toes to board throw x 10 with 22# stone
  • 1/4 step standing throw x 10 with 22# stone
  • Full throws x 5 with 28# stone


42# HWFD

  • Cast and drop x 5
  • Standing throws x 10
  • 1 turn throws x 7
  • Full throw x 1 due to dark and slippage, but it was  good one

This was one of those "move the trig three times scrape mud off the implement and out of your beard between throws" practices.  But I got it done with no injuries.


Tom

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Friday2/9/18

42# WOB
  • down up drill x 10
  • dead pull drill x 5
  • full throws x 10
  • working on timing, like always

Sheaf
  • bottom drills x 10
  • full throws x 10

Squats tomorrow, time willing.

Tom




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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/18 at 9:03pm
Lots of catching up here --

Saturday 2/10/18

Squats
  • Sets of 10 with 45, 75, 95, 115, 135

Good Mornings
  • Sets of 10 with 45, 75, 95
  • Sets of 5 with 115, 135
  • Giant sets with squats


Tuesday 2/13/18

Push Press
  • 45x10, 65x5, 85x5
  • Then sets of 2 with 95, 105, 115, 125, 135, 145, 155, 165

Paused Bench Press
  • 175x5, 175x5, 175x5


Wednesday 2/14/18

Dead Lifts
  • 45x10, 75x5, 95x5
  • Then sets of 2 with 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
Tom

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Sunday 2/18/18

16# O-Stone in the mud
  • Toes to board x 5
  • Braemar x 5
  • Wheel drill x 5
  • MSA x 5
  • Not great, but less comical.  I'm beginning to see progress.


Squats
  • 45x10, 75x5, 95x5
  • Then sets of 2 with 115, 135, 155, 175, 195, 215, 235, 255, 275


Hammer tomorrow!

Tom


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Games week this week, so all protocols are wonky...

Monday 2/19/18

Farmers' Handle Dead Lifts (because I don't have a trap bar)
  • all weights are per handle
  • speed triples with 25, 45, 75, 95, 115, 125, 145

16# Hammer
  • one set of winds
  • 12 full throws

42# WOB
  • down up drill x 10
  • 5 throws
  • not bad when I wait on it

Sheaf
  • 10 throws
  • just not in my groove yet

Tom

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Tuesday 2/20/18

Push Press
  • Speed triples with 45, 65, 75, 85, 95, 105, 115, 125

Bench Press
  • Speed triples with 45, 65, 75, 85, 95, 105, 115, 125, 135


Wednesday 2/21/18

LWFD
  • Hold the X drill
  • Full throws x 5
  • Dangerously muddy, so nice and easy

Sheaf
  • Throws x 5
  • Just dialing timing


Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/18 at 3:08pm
Headed down to throw in the Northeast Florida Highland Games tomorrow.  It's a long drive, but it should be a fun time, and (as always) a learning experience.  I'll report afterward.

Tom

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Saturday 2/24/18 

Northeast Florida Highland Games, Green Cove Springs, Florida

This is a great game with experienced judges, enthusiastic announcers, and a  nice flat field.  We also had the bonus of being able to throw height events indoors in the horse arena in the afternoon when it was hot.  Solid for us old guys.

Masters 40-49 was a strong group of 13 -- some former MWC competitors and overall big dudes and then folks like me.  I'm pretty sure I came in 12th on most things and didn't have any lack of fun because of it.  It was a fun day, I did ok for me, and I didn't get hurt.

All my throws were a little below average for me, and I felt stiff and slow.  Could have been the long drive or could have been lack of talent.  Either way here's how it shook out in throwing order:

42# HWFD -- 23' 2"
  • disappointed
  • very slow, and a little closed off

28# LWFD -- 36' 7"
  • well short of PR distance for me
  • same issues as HWFD

16# Hammer -- 68' 5"
  • not bad, but not good for me
  • slow

16# Open Stone -- 29' 1"
  • oddly shaped stone accurately named 'the Peanut'
  • Braemared all three because I lost my nerve on MSA
  • MSA'd one after the fact for no score and it was fine, but about the same distance

Caber -- 35°
  • letting it twist and late pulls
  • I need to get better by putting in the time on this

42# WOB -- 12'
  • took two tries to get 12' because I rushed and left the first one out front
  • kissing the bar on 13', so progress there

16# Sheaf -- 22'
  • hitting the ground with a saggy bag, so I took three tries to get over 22'
  • turning the bag to a different side enabled it
  • couldn't pull 24 at that point, but still happy

I got to drive across Florida to spend a couple of days with my Dad after the games.  He doesn't have a lot of time left, so any time with him is good time.  Very glad I went.

Tom




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Recovery, a.k.a. everything hurts week...

Wednesday 2/28/18

Dead Lifts
  • Sets of 6 with 45, 75, 95, 115, 135, 155,1 75, 195, 215, 235, 255, 275


Thursday 3/1/18

Strict Press
  • Sets of 5 with 95, 115, 115, 115, 115
  • Fast and smooth

Bench Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • Fast and smooth

Tom

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Popped my SI joint doing squats last Friday.  Not sure how that happend, but I was able to self-adjust it back in place and have been treating the pain like a regular sprain.

I took the entire weekend off except for some walking with the family.  Muscle spasms stopped as of Sunday morning and I was able to do some slosh pipe twists today.  Back to the weight room tomorrow to see what will hold.

Tom

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Tuesday 3/6/18

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155 , 165, 175

Paused Bench Press
  • 45x10, 135x5, 155x5, 165x5, 165x5, 165x5

Wednesday 3/7/18

Dead Lifts
  • 45x10, 75x10, 95x5
  • Then triples with 115, 135, 155, 175, 195, 215, 235, 255, 275
  • Nice and easy and called it there when the SI ligaments started to get achy

Tom


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SI sprain appears to be healed.  We'll see if I can put together throwing this weekend!

Tom

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Saturday 3/10/18
Dodging the rain

WOB
  • down up drill
  • throws x 8


Sunday 3/11/18
Dodging the rain

5k Yoda hike with the family 60# load


Monday 3/2/18
Dodging the rain (see the pattern?)

Caber
  • bunch of picks and pulls
  • watching wear and tear though

Sheaf
  • throws x 10
  • overweight bag

Tom

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Games week this week for Southeast Alabama HG, so light in the weight room

Tuesday 3/13/18

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215
  • No SI pain.  Win.

Deads
  • 5 sets of 5 with 225 fast


Wednesday 3/14/18

Paused Bench
  • 5 sets of 5 with 135 fast up after pause

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135

Done and done.

Tom

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Saturday 3/24/18

Southeast Alabama Highland Games, Dothan, Alabama

If you live anywhere within reasonable driving distance, you ought to try this games.  It's low key, very fun, live rock music all day, caber in front of large crowds, good equipment, etc.  Scotty runs a good one.

I think there were just about 40 athletes across B's, A's, Masters', and Women's divisions. Scores aren't up yet, but I'm pretty sure I was mid to bottom of my class.  Considering my class contained a lot of talent, I'm not bummed in the slightest.  I threw pretty well for me.

Highlights of the day include:
  • a 2.5" PR on LWFD
  • two good pulls on caber even if I didn't turn it
  • seeing a couple of new guys get hooked on competition and improve in real-time on the field with coaching from Bill Gray and Kent Durso
  • throwing with all the guys in my class and the senior Masters class including Jeff Jordan, Jon McClain, John Micah, Jason Oxendine, Joey Lee, Brannen, Myles 'the Man, the Mule, the Legend' Wetzel, Bill the Gray, and Kent Durso -- all some of the finest people to throw with and learn from.
  • having Kent Durso go out of his way at the end of the day to shake my hand and say, "You threw well today."  Awesome.

A little time off before my next game to get re-grounded and to get my hammers back up.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/18 at 3:56pm
Kent and I both were amazed at your strength and technique! Great job.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Your a star!

http://www.wtvy.com/content/news/Dothan-holds-annual-Southeast-Alabama-Highlands-Games-477181573.htm
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/18 at 7:33pm
If the link doesn't work Google channel 4 Dothan Al
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/18 at 7:37am
Cool!  Good job representing the athletes to the press, Bill.  You are the man.

Tom

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Back at it --

Tuesday 3/20/18

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 102, 115, 125, 135

Paused Bench Press
  • 5 x 5 with 135

T-Bars
  • 5 x 5 with 90


Wednesday 3/21/18

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315

Rickshaw Shrugs
  • 3 x 10 with 180

Tom

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Week before last lifting finished up fine, but I didn't get a chance to log it.  I had a significant death in the family last week, so I was gone all week.  Hug your family frequently folks.  Make sure they know you love them.

Back at it today...

Tom

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Sunday 4/1/18

1 mile Yoda hike


Monday 4/2/18

O-Stone
  • 16# toes to board x 6
  • 16# wheel drill x 6
  • 10# MSA x 6
  • not bad

28# LWFD
  • throws from the board x 6
  • single turn x 6
  • full throws x 6
  • just awful.  I was rushing it and my timing was way off.

Sheaf
  • overweight bag
  • bottom drills x 10

Tom


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Very sorry to see your loss, prayers brother.

You had a real good day in Dothan, your work is showing.
Mule

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Thank you sir.

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Tuesday 4/3/18

Paused Bench Press
  • 5 sets of 5 with 155

Push Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105, 115

T-Bars
  • 5 sets of 5 with 90


Wednesday 4/4/18

Dead Lifts
  • Sets of 10 with 45, 75, 95, 115, 135, 155, 175, 195, 215

Paused Squats
  • 5 sets of 5 with 135

Rickshaw Shrugs
  • 3 sets of 10 with 270

Hammers later tonight if possible.

Tom

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Thursday 4/5/18

Strict Press
  • Sets of 5 with 95, 105, 105, 105, 105

Bench Press
  • Sets of 10 with 45, 65, 75, 85, 95, 105, 115, 125, 135

Lat PD
  • 5 sets of 5 with 135


Friday 4/6/18

Squats
  • Sets of 10 with 42, 75, 95, 115, 135, 155

Paused Deads
  • 5 sets of 5 with 225

Ghetto Glute Ham Raises


Sunday 4/8/18
Lots of farmers carry conditioning


Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/18 at 12:10pm
Last week was all sets of 5 a little sheafin' and a lot of travel and dodging weather.

This week...

Tuesday 4/17/18

Paused Bench Press
  • 3 sets of 5 with 175

Push Press
  • Sets of 5 with 45, 95, 75, 85, 95, 105, 115, 125, 135, 135, 135

T-Bars
  • 3 sets of 5 with 110


Wednesday

Paused Squat
  • 5 sets of 5 with 155

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 295, 295

Tom

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Thursday 4/19/18

Strict Press
  • 5 sets of 5 with 115

Bench Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 155, 175


Friday 4/20/18

Paused Dead Lifts
  • 5 sets of 5 with 225

Squats
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 215, 215

Good Mornings
  • Sets of 5 with 45, 75, 95, 115, 135
  • Giant sets with squats

Tom

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