TRAINING LOG: Quint Melius

I think I will be more motivated if I start logging my training regime for all to see.  Be as mean as you want borthers I need to hear the truth.

Sunday 16 January Beautiful 68 degrees and sunny, just had to get outside.

6 sets of sledge hammer strikes on the tire stack with the 16 lb sledge.  10 hits righty, 10 hits lefty.

6 sets of slegde hammer strikes on the tire stack with the 8lb sledge. 10 hits righty, 10 hits lefty. Both sets done as vigerously as possible and I definantly had some Mike Baab patented "catfish breathing" going on. 

6 sets of backward tire drags at about 20 yards.  Medium sized tire for the yard very painful cause my grass is full of two foot tall weeds.

The wife went through most of this with me and she was a trooper.

Monday 17 11:00 am Tarleton Rec Center

Flat Bench 405*5, 425*5, 455*4, 425*5, 405*5

Flys with 40lb dumbells 4*10 to the floor

Incline bench 315*8, 225*8, 135*10 10 second eccentrics

Super set pec deck 185 for ten wide bench machine 4 plates for 10 * 3 sets

2pm with the throwers

 I took 12 hard hamemr throws with the boots on with the 12lb hammer.  I was in serous pain this morning it had been two months since I touched a hammer. 

Don't worry I will be doing the real lifting later in the week.

curls for the girls, tri's for the guys... looks like youre kickin it into high gear! going to be a good year... you need to hurry up and get to the centex area, for my vanity! ill say it like i always have, "you are a strong SOB". i still havent recovered from thaose damn chains. cant wait to toss again, so you can murder me in caber and sheaf... damn i suck at sheaf ...

by the way, i need to get that rack from you sometime in the near future so i can start getting swoll like QT!

22 January

11:00 am Tarlton Rec center

bi/tri

nothing spectacular with the exception of my first ever legitimate set of curls with the 100 lb dumbells.

3:00 track practice

Medium size tractor tire backwards drags for 20 yards by 6 reps

two medium size tires, one stacked on the other 20 yards by 2 reps

55 gallon blue platic barrel with 20 gallons of water in it, three carries between 50 and 75 feet

small tractor tire clean and press 13 reps in 1 minute

small tractor tire cleand press 7 reps in 1 minute

barely able to shift gears in my truck on the way home, but felt good about the effort

25 January

4:00 pm Track practice

7k med ball throws over the cage, about 20. 

5:00 pm Tarleton Rec Center - Chest

Flat bench 405*5, 475*3, 455*4, 425*5, last set a drop set 405*5, 315*5, 225*6, 135*7 or 8 kind of lost it

Incline bench 225*8, 315*6, 225*10

Flat bench fly's 35s 3*10 to the ground with straight arms

Wide bench machine 5 plates a side 3*8, 4 plates a side 1*12

Pec deck 3 sets

Alan - thanks man, I just need to throw more

Craig,

I hover in between 295 and 305 down from 325 last year hopefully on the way to a moderatly ripped 280. 

Last year during our winter break I was hitting clean and snatch once a week with two of our assitant strength coaches, one of them left so the other one does not hit the o lifts as much.  I went in there monday and started warming up then football came into the weight room to lift.  I talked to the strength coach today and I am going in on friday before track practice.  I am glad you asked about that because my plan is to lift soley on the platform and squat rack after May 19th.  I say that because I am going for either a double body weight bench or 600lbs, which ever I can get.  I say May 19th because that is my 30th birthday and I will max out on bench and that will hopefully be the last time I go over 405 again and the first day of totally giving my self over to highland games lifting.

27 January

5:00 pm  Tarleton Rec Center

Back squat 405*5, 495*5, 495*5, 585*(epic failure), 405*5, 405*3 I was not recovered from the sprints I did the day before and my legs felt real unsteady after my second set of 5 wheels.  I should not have even attempted anything more but pride and my lifting partners got the better of me.

Zercher squat from bottom position, never tried these before 135*8, 225*8, 315*5, 365* another epic failure I was gassed and not ready for that one

Standing ham string curl 4 sets

Leg press maching one f*#^&ng rep. right after that I took the knee sleeves off, tucked my tail between my legs and came home to report on my less than stellar leg day. 

30 January Keller Fossil Ridge High School - A fabulous Joathan Irvin coached Clinic

It was a balmy 26 degrees or so with a 15 mph North wind blowing across icy frozen gound, which in of itself its not so bad but it was 75 last weekend so that made it feel much colder.

Threw all the event save caber and overhead.  There were no standards for height events and once the ice melted caber became a little dangerous for the newbies.  Picked up some really nice tips and drills so it was worth the numb feet and stinging fingers.

James,

thanks man, you throwing at Scarby?

Craig,

I am getting there man, I did it twice last semester (deadlift) and it will happen by the end of the month.  I finally have enough legs under me to feel comfortable getting some weight on there.   I appreciate the feedback that is exactly what I need to spur me on.

2 February

2:30 PM before track practice

10-12 56lb over head throws at a branch by the discus ring.  Chad Gustin cleared it two years ago and I hit it with the handle today so I am making some progress.

5:00 PM Tarleton Rec Center

Bi's/Tri's

Nothing special but I almost got 225 on straight bar skull crusher

3 January

3:00 PM Tarleton Pool

Me against two of my best throwers in water tug a war in the deep end, rough.  I only did it twice and didn't win either round, then I stopped and decided against a third round for fear of drowning.

5:00 PM Tarleton Rec Center

Back Squat 405*5, 495*5, 605*2(with a third attempt that crushed my soul)405*5, 315*10 That 605 was a PR since my initial retirement from heavy lifting in 2003.

Leg Press/Hack Squat Machine super set 3*3*8

Straight leg deadlift with 3*8 185

Standing Ham curl 4 sets each leg

We even did the hip abdcutor machine for a few reps at the end of the day. Felt way better than last week, ready for a killer week next week with some deadlift on February 13th.

8 February

Nothing outside the last 4 days it has been soaked around here and my stuff is still reaking from the clinic last weekend.  I skipped out on bi's and tri's on Friday which is a new one for me.

5:00 Tarleton Rec Center

Flat bench 405*5, 495*1, 515*0 (it will be there next week or two) 455*4, 405*5, 405-5-315-5-225-12 drop set to finish I felt ready to rumble today so I went for it, in retrospect I should have waited for the "five plate jingle".

Decline press touching the throat 225*20,15 185*15

Flys - straight arm with 50's