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TRAINING LOG: S. BAKER |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Posted: 5/30/10 at 11:31am |
Need a kick in the pants- currently at a fairly low point in training/strength (lost 15 lbs due to recent illness and am a bit hobbled by recent ankle fracture/functional sprain)-hopefully this will motivate me to get back into high gear Age 43- current weight 260, 6' 5" plan to slowly progress strength back to a decent level for me and then as ankle allows start getting more aggressive with movement (jumping, sprinting, plyos and of course throwing) Day one deadlift up to 5 plates for 1 single- then 405 x 10 reps push press- up to 235 for 1 single barbell curls up to 225 for 1 single- then 135 x 10 jump rope x 500 (a little bit sore) |
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chirolifter
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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Hey, lay off the midol and get your arse in gear... Do what you can in the gym and get strong as hell... Your throwing technique will always be there! Heal up sir!!! |
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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
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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touche'- Gene
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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June 1 Throwing 80 lb kettlebell for height x 10 over 10ft bar Caber- 10 attempts (7/10) missed first 3 then 7 turns Sheaf 22lb x 10, 16lb x 5 (ankle about at 75 %) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/2 high pulls to about mid sternum 315 x 5 sets of 3 high box/bench squats (to about half squat level) up to 675 x 3 then 405 for 5 sets of 3 as explosively as possible incline to 275 x1 then 135 for 5 sets of 3 again as explosively as possible Jump rope x 500 ankle rehab stuff |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/3 Throwing 80lb KB single spin for distance x 10 consistently 20-21 ft 28 lb single spins x 10 54-58 ft 42 lb Braemer stone x 5 20-21 ft 16 lb open stone (shuffle) x 5 35-37 ft- this event is by far my worst hammer winds 10 sets of 5 winds with 27lb bat WOB 56 lb over 13 ft x 10 (all misses in front) too tired 3 days rest ahead |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/7 262lbs push press- warm up up to 245 x1, then 225 x 5 doubles Hip snatch warm up then 185 x 5 singles Back Squat Warm up to 405 ATG then jump squats 315 x 3 triples, 225 x 3 triples, 135 x 3 triples Deadlift warm up to 545 then speed deads 225 (plus bands- supposedly 200lbs) 5 doubles Neck Harness 100lbs x 2 sets of 20 Jump rope x 100 then 3 20 yard sprints 3 sets total time to eat |
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chirolifter
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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Shawn gettin' strong..... Whats your next game?
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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
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/8
wob 80lb kettlebell 10ft x3, 56 13ft x3, 42 16ft x3 mostly all misses 42 lb braemer x3, 22lb x3 80 kb single spin for distance x3 (20ft), 56 single spin x3(28ft), 42 ss x3 39 ft Gene- plan to throw in Utah this weekend provided my wife doesn't go into labor early. I would say strength levels are at about 85% of where I was 3 months ago- probably need about 6 weeks more to get back to full strength |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/9 light workout/agility stuff prior to games in 3 days Incline bench 100lbs x 50 reps Sorinex Ballistica 2 hand swings 82lbs 3 sets 10 Split jumps with 135lbs 3 sets 20 working for foot speed 30 inch easy box jumps 10 sets of 2 10 20yard sprints (75%) Ankle feeling pretty good for straight ahead stuff rest up for games on Sat |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Utah Scott fest 6/12 ankle held up well- had OK day throwing- nothing great but not horrible either started with Hammers Heavy 84 ft, Light 103 Braemer Stone 32, open 40 HWFD 47 (on 3rd after fouling first 2) LWD 66 (on 3rd after fouling first 2 again) Caber started with 2 12 o'clocks on easy caber- then group moves up for more of a challenge 19 ft 130lb no taper beast- 1st attempt turn-but ruled as fifer, 2nd and 3rd no turn 85 degrees Sheaf 26 ft (disappointed with this one) WOB- 17ft in the pouring rain back to gym on Monday |
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chirolifter
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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Shawn, not bad... Your weights are looking real good... Focus now on getting your hammers up, this will be key in Colorado... I feel you on the sheaf. Last games was 20# sheaf, I was using a flimsy ass fork that I never used before, came in at 22 just to try it, not bad. Than 24, it was fine, but felt like it was dragging a bit because the tines were thin... 27 and first 2 tore and went to the side, so I switched forks and just didnt give it enough- out at 24 ... So the guys let me stay in anyway and I smoked 30 and 32... Oh well, lesson learned!!! It really sucks that they will allow spinning in WOB at Worlds... Wrong on all levels... Keep at it.... Gene |
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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
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/14 a little sore and stiff from competition and 9 hr drive back yesterday. Push press up to 250 3 singles all misses (dang it) Box jumps 30 inch 3 sets doubles then add 50lb vest for 3 more doubles, then add 100lb vest for 3 more doubles Back squats ATG up to 425 x 1 then 365 for 3 triples (felt like an old arthritic woman for these) Barbell curls 135lb x set of 20 Gene- definitely need to pick up hammers (should be about 10 ft more on both)- also have some work to do in stones as well- Congrats on Rhode Island win- (Are you going to Denver??)
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chirolifter
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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I just signed up... Now if I can convince the 45-49 to Stand only for WOB?!
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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
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/16 Barbell Shrugs up to 765lbs 2 sets of 10 High pulls 405 x 2 reps (to belly buton), 315 x2 to mid chest, 225 x2 to neck Hip snatches 135 3 sets of 3 barbell broad jumps 135 lbs about 4 -5 ft jumps 10 sets of 2 jumps Incline up to 275 (miss-very disappointing as I was getting 325 about 4 months ago) then 135 x 20 reps Jump rope 500 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/17 80lb KB single spin WFD x 15 (19-21 ft) OS shuffle x 10 36-38 ft 80lb KB WOB 10 ft x15 attempts made about 4or 5 tommorrow Air Force annual physical fitness testing |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/21
power snatch from floor up to 215lb hip snatch 135 x 3 triples with 3 tucks jumps after each set push press up to 255 then 225 x 3 triples barbell curls up to 225 x 2 then 135 x 15 Jump rope 250 jumps Wife has baby tommorrow!!!! |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/22
best workout ever!! 7lb 7oz brand new baby girl holds x multiple sets |
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Pingleton
Postaholic Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2747 |
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Congratulations Shawn!
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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
Postaholic Joined: 5/06/08 Location: United States Status: Offline Points: 1341 |
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Congrats Brother...
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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
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/24
incline to 295 then flat bench cambered bar 8 explosive triples 135-215 squat up to 445 for single split jumps with 135lbs x 3 sets of 20 (foot speed) Deadlift up to 585 then 3 triples for speed at 335 20 minutes of "Arc" trainer for some light cardio Gene thanks- look forward to seeing you throw in Denver Pete thanks as well- I appreciate your training input to this board as I have incorporated some of your insights (as well as a few others) into my workouts as I try to make the transition from lifting to throwing |
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jlmreddog
Senior Member Joined: 8/31/04 Location: United States Status: Offline Points: 902 |
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Good on you Shawn! Congratulations to you and your wife! |
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John McClure
Be sure you put your feet in the right place, then stand firm. Abraham Lincoln |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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6/28
270lbs (like to get back to 275) felt good today without any major aches and pain issues warm up cambered bar flat bench to 295 for relatively easy single then push presses 260 make and 2 close misses at 270 (pr 275) then 225 x 2 sets of 5 High pulls 5 set of 2 with 315 just above nipple high one armed barbell snatches up to 155 make then two close misses with 165 (170 pr) 2 hand snatch 165 x 8 reps Jump rope 300 |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/1
16lb hammer x 25 throws 97-105- ish ft- forgot tape measure and had to pace these off (generally accurate to within 3-4 microns)--starting to work on adjusting orbit more front to back than side to side- seemed to yield about 3-5ft pick-up - still got a lot of tinkering to do. |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/2
Hip snatch up to 200lb for single (easy) then 175 for 3 triples (tough) ATG squat warm-ups up to 460 for single then Barbell broad jump 4ft- 135 x3,155 x3, 175 x3 triples Incline bench up to 300lb x single (barely) then 135 cambered bar inclines for 5 doubles (explosive as possible) Jump rope 250 reps overall happy with recent progress- hopefully can stay healthy for MWC in 6 weeks |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/5
workout directly preceded by 6.5 hr car ride(Albuquerque to Phoenix) Push presses up to 265 for single followed by 185 for 5 doubles done as explosively as possible snatch grip high pulls 335 x 3 triples supersetted wit 135lb jump squat 3 triples as well barbell curls up to 225 x 5 reps hip adduction machine (chronic groin pull) thought about sprints or jump roping but gave it a break- plan to throw hard tommorrow |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/6 80 lb KB single spin wfd x 10 (19-20 ft) 56 lb wfd single spin x 10 (27-31 ft) 42lb wfd single spin x 5 (38-39 ft) 28lb wfd single spin x 5 (50-55 ft) Caber x 5 turns open stone 8lb x 10 reps trying to learn to spin (54-57 ft)
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/7 incline bench up to 275 then 225 x 5 doubles squat up to 405 x single deadlift up to 605 (double overhand hook grip/no belt) then 3x3 speed deads 275lb + 200lb bands 300 jump ropes |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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7/8
111 degrees out so didn't take long to warm up-back a little tired from pulling yesterday overhead stone throws with 42lb stone x5-6 about 18-20 feet braemer with 42x5 19-21 ft open stone (working on learning spin) 8 lb x5 (50-58ft), 15 lbx5 (39- 41ft) about 5 heavy and 5 light hammer with no spikes (not very far 70ish and 90 ish watched helplessly as training partner broke my caber (at least I was the only ever to turn it) will need to start trolling for a replacement |
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