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TRAINING LOG: S. BAKER

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Shawn Baker View Drop Down
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/10 at 12:29pm

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!!!

"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/10 at 12:41pm
touche'-  Gene
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/10 at 3:14pm

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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/10 at 4:20pm

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/10 at 3:47pm

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/10 at 11:37pm
Shawn gettin' strong.....  Whats your next game?
"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/10 at 3:03pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/10 at 1:25pm

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/10 at 1:43pm

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

"It's what you do when no one is watching that builds character."

Gene Flynn
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/10 at 6:18am
I just signed up...  Now if I can convince the 45-49 to Stand only for WOB?!
"It's what you do when no one is watching that builds character."

Gene Flynn
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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/10 at 8:43am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/10 at 3:58pm
6/22

best workout ever!!

7lb 7oz brand new baby girl holds x multiple sets
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/10 at 12:11am
Congratulations Shawn!

We do not stop playing because we grow old. We grow old because we stop playing.



    - George Bernard Shaw



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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/10 at 12:58am
Congrats Brother...
"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/10 at 3:48pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote jlmreddog Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/10 at 4:00am
Originally posted by Shawn Baker Shawn Baker wrote:

6/22

best workout ever!!

7lb 7oz brand new baby girl holds x multiple sets


Good on you Shawn! Congratulations to you and your wife!
John McClure



Be sure you put your feet in the right place, then stand firm.

Abraham Lincoln


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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/10 at 5:07am
Originally posted by Shawn Baker Shawn Baker wrote:

6/22

best workout ever!!

7lb 7oz brand new baby girl holds x multiple sets



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/10 at 10:14am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 7/01/10 at 5:49am
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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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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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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/10 at 3:17pm
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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