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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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8/16 Monday Back to the grind Jerks (with splt) 230lb 5 doubles Clean grip hang snatches up to 175lbs x single -then hip snatches 175 for 3 triples Deadlifts warm-up up to 585 x single (no belt-double overhand hook grip)- then 315 (plus 200lb bands) for 3 triples as explosive as possible 30 inch box jumps 2 set of 2, then add 50lb vest for 2 more sets of 2, then add 100lb vest for 2 sets of 2, then 50lbs 2x2, then bodyweight 2x2 Barbell split jumps with up to 225 x 3 sets of 10 (foot speed) hammer winds with 30lb kettlebell 5 sets of 10 (trying to watch the ball as it is behind me) actually felt fairly decent despite competing 2 days ago- wil get to rest again in 2 weeks just prior to Pleasanton games- so need to really knuckle down the next few workouts |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/17 throws in the rain 19 heavy hammer throws off dirt-no spikes- going about 80% trying to work on a better release 20 light hammer throws- same thing 42lb braemar stone x 5 22 lb braemar stone x 10 lightning made me run away |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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I guess we solved the two or three tine issue with the fork?
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Mule
Sportkilt AST Sport Supplements |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/18 incline bench warm-up to 275lb for single then Nieder presses with 135lb 4 sets of 5 (I felt this was too heavy to develop much speed) dropped down to 95lb for 4 sets of 5 and felt more pop snatch grip high pulls up to 315lb 3 triples then down to 225 for 3 more triples- again trying to focus more on speed (overall today not much explosiveness-probably a bit worn out from Mondays Deadlifts) High box squats (touch and go) with 405 3 sets of 3 overhead squats up to 135 x double (this is one tough exercise- at least for me) barbell curls up to 225lb x double then 185lbs x 10 reps 5 20yd sprints at about 80% speed Myles- my initial experience with the 3 tine fork was definitely a positive one (I believe we both used the same fork this weekend to set records)- see you at Pleasanton |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/19 WOB 80lb KB 10' 6" x 10 reps (made 8 of these) this is actually pretty good for me -best I've done before was 11 ft x 1- despite a lot of back volume in gym this week 56 WFD 2 spins- really focusing on getting first spin with left foot down- this is getting better but transition to second spin is now out of control- 10 reps best 29 ft Brontosaurus caber (20x 150) 5 pulls best maybe 60 degrees light hammer (no spikes) x 15 or so- workong on rythm and position-watching ball go round and turning into release- all at about 80% effort- 85ft-ish 3 days rest coming up (well chasing my 4y/o, 2y/o ,and 8 week old around- so I'll call it active rest) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/23 Jerks with split up to 260lb x 1, then 235 3 triples power snatch from floor with split up to 205 x 1, then hip snatch 180lb x 3 triples Back squats no belt ATG up to 405 x 1, then speed deads with 225 (+ 200lb bands) 3 triples neck harness extensions 100lbs x 25 reps |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/24 WOB with 80lb KB 10 ft x 3 (made 2/3), 10' 9" x 3 (made 1/3)- WOB done until Pleasanton Braemar with 22lb stone x 8 to about 31 feet heavy hammer x 8 (new hammer handle- couldn't hold on at all- forgot tacky) maybe 55ft (this was not very productive at all) overall fairly poor session- will throw again tommorrow- should do better |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/25 threw LWFD x about 1 hr- have issues with WFD that need fixing- think I corrected some of them drive to Gallup NM tommorrow after work and will try to hit gym Friday for last hard gym workout prior to Pleasanton on Labor day weekend |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/27 Gallup NM- coach Williams home gym- last heavy workout prior to P-town hang clean grip snatch up to 190 (bit of press out at end)- then 145 x 3 triples Jerks with ugly split up to 270lbs (equals body weight)- this is about equal to my push press PR -I think- (only been doing jerks for about 1 month and see potential for 300 eventually)-need to get the shoes planned on throwing some hammer but only grass in town occupied by football team
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/29- Gallup New Mexico found different patch of grass to throw on Light Hammer x 10 with 3 winds then x 10 with 2 winds- went about same distance either way (continue to languish in relative mediocrity with these) (95-100ft) LWFD x 15 again not particularly good (60ft) Braemar with light stone (maybe 13lbs) x 15 (42-43ft) after 2 years of this stuff I find I am pretty decent with the brute strength/comparatively low skill events- WOB, Sheaf, and Caber and still struggle with the more skill based events (stone/hammer/wfd)- after Pleasanton will need to find a way to get some coaching on my weak events
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Mon 9/6 Can't resist peer pressure II Just got off plane from Pleasanton a few hours ago and was planning on day of rest when training buddy calls and asks how I did and then wants to know if I want to go throw?? So I of course did the sensible thing --NOT!!! 56lb WOB x about 12- ending with 5 clearing 14ft Braemar stone with 22lb stone (applying some new Lowtherian pointers picked up from yesterdays competition) x about 8 with best at 35ft light hammer 1 winds (no spikes off dirt) working on release x about 10 with best at about 86ft 22lb sheaf toss x 5 about 25-26ft actually overall a decent training session- despite 2 days in a row of all day throwing and standing in hot sun Done with Masters competition for the year (have 2 more games where I am going to throw as an A)- overall not a bad 2nd season (but never good enough)- had several PR's with 70ft 28 wfd, 47 ft 42 wfd, 33' 6" 56 wfd, 34'3 16lb sheaf (a 40-44 WR), 14'6 56WOB, 18'3" 42lb WOB, and 42 ft OS- Hammers did not go very well this year and got steadily worse a season progressed (despite a lot of work on this) stones are also are a relative weak area- am in process of setting up some coaching likely in November and will spend the off season doing a lot off throwing (fortunately Phoenix allows for year round throwing) goals for next year include 36ft 56lb wfd, 50 ft 42lb WFD, 72 ft 28lb wfd, 19' 42 WOB, 15'6" WOB, 36 ft Braemar stone, 44 ft OS, 115 ft LH, 93 ft HH, 36 ft 16lb sheaf and to improve caber technique finished 3rd at Pleasanton (not as well I a would have liked but competition was very tough with seasoned former Pro Ken Lowther clearly a cut above - hammers were really awful for me and knocked me out of second place (defeat is definitely a great motivator and will definitely use it) Next up will be small games in Sante Fe New Mexico in 2 weeks and then I'll finish season at Tucson
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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8/7 Throwing 56 WFD x 6 2 spin- best 30ft 28 WFD x 3- 60 ft medium caber x 3 turns (working on carrying caber higher toward chest) Heavy hammer 1 wind releases (no spikes on dirt) x 8- best 73ft
Gym Jerks up to 265lb then 225lbs x 5 doubles (fast) then 135lbs x 5 doubles (very fast) Close grip snatches up to 145 x 2 overhead squats up to 115lbs x 2 back squats up to 405 x2 (ATG no belt) cheat curls up to 245 x 2, then 135 x 20reps off for next 5 days (good friend from my time in Afghanistan coming by for visit this week) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/14- long lay off for me (1 week) sad day as family dog died today (brain tumor) 56lb WOB x 12 (up to 14 ft) Braemar stone (22lb) x 8 up to 31 ft (poor) Light hammer 2 wind releases x 10 22lb sheaf x 5 compete on Saturday as an "A" in small (but good) games (Santa Fe-NM) |
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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Sorry about your dog.
Nice work with the training. |
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/15 Al thanks-definitely gonna miss the old hound Throwing WOB with 80lb KB x 8 finishing with clearing 11ft (ties PR) medium caber x 3 turns all 12:00, then four pulls on Brontosaurus-caber best about 60 degrees Heavy Hammer 2 winds x 10 70-75ft 28 LWFD x 8 mostly around 60 ft
then to Gym Hip snatch up to 220lbs - new lifetime PR Jerks up to 255 x single High box/bench squats up to 585lbs x 3 overall fairly pleased with strength level- taking week off last week obviously has helped compete on Saturday so will rest until then |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/18
Santa Fe NM Highland Games A class (small games-only 2 of us-1st overall throwing off sandy dirt hard to get footing Breamar stone 23lb peanut shaped stone-just under 32 ft-1st HWFD 32+ft-1st Caber 17'6 x 100lbs 12:15 1st WOB 56lb- 14' 7" new PR- just missed 15ft 1st LWFD 65ft on extras 1st 20lb sheaf 26ft- missed at 27 with plenty of height but no accuracy Heavy Hammer 72ft- 2 winds-no spikes- 2nd-once again hammer throwing not going well |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Mon 9/20
Albuquerque NM Hip Snatch up to 195 x single- forgot chalk and couldn't hold bar very well Jerks took 3 attempts but got 280lbs-(this is the most I've ever put overhead-feels good at 43 (lifetime drug free) to be hitting PRs) Squat 405 ATG no belt Deadlift 500 x8 (no belt but using straps)-felt pretty easy-probably was good for 11-12 No more games until Tucson so will focus a bit on basic strength over next few weeks |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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Time Warp 9/22 Throwing 80lb KB x 5 over 10ft WOB (3/5) 56lb WOB x 5 14 ft all misses into bar then started throwing 56 WFD and was magically transported back to 2 years ago when I was just learning to throw- hitting about 25 feet (legs were out of control and just had awful timing)- did about 10 of these switched to Braemar stone with equally as poor results x about 6 throws- decided just to give it a rest not sure what happened- hopefully just one of those days heading back out to Gallup NM to work for the Weekend and will try to revisit some throwing and lifting |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/26 Gallup, NM- on call waiting for the operating room to open up so I can fix up an elbow Light Hammer x 10 (with spikes) 95-100ft 28lb WFD x 15 most in 60-62 ft range with a couple at 64ft (this ties my training PR with this particular implement)- I almost always throw farther in actual games Light stone 12-13lbs ish stone thrown Braemar style x 8 most 42-45ft with one at 46ft (this represents about a 4 foot pick up with this stone) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/27 Jerks up to 225lbs x 7 reps (missed rep number 8) Deadlift (no belt, using straps) up to 500lbs x 10 reps- not used to doing high reps- tough last 2 reps Bench press 135lbs 5 sets of triples for speed 20 yd sprints wearing 50lb vest x 6
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/28 back a little tired from deadlifting yesterday WOB with 80lb KB x 8- 10'-10' 6" Medium Caber x 10 turns almost all at 12:00- really trying to focus on carrying caber chest high (trying to emulate Mckims style) |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/29 High pulls (clean grip) 315lbs 5 sets of triples to chest high Back squats no belt ATG up to 465 x 1, then 405 x 3 barbell curls up to 225 x2 then 185 x 12 neck harness extensions 50lbs x 50 reps Jump rope x 250 reps |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/30 Braemar with 22lb stone x 8 best about 33ft, then Braemar with 15lb stone x 8 best about 39 ft not particularly good day (not much snap- a little tired from previous workouts) head home to Albuquerque to spend next 3 days with family |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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10/6)
been sick last few days (4 y/o virus vector -aka my son- had cold
did a little throwing 56lb WOB- coupling broke and had to use 56lb WFD implement
Braemar with 22lb stone x about 10 all over 33ft and a few over
light Hammer (still sucks) x 10 mostly low 90's LWFD x about 8 best about 61' |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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10/7)]
Best way to get over a cold---hit a PR in the gym 5 x 30yd sprints 70-80% speed 1 arm barbell snatches up to single with 165 (purely coincidental
hip snatches up to 225 for single (PR)- don't think I am
Nieder presses -bunch of triples ending at 125- focusing on speed
5 x 20 yd sprints at 80-85% 30lb KB hammer winds 5 sets of 10- focusing on staying long |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Now you've done it Shawn...
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The man in the arena.
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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10/11
jerks up to 250 x 3 triples (missed last rep on third set-timing off and poor leg drive today) then 225, 185, 135 all for 3 triples clean grip hang snatches 135 x 5 triples ATG no belt back squat up to 405 x single barbell split jumps 135, 185, 225 x 2 sets of 20 each felt poor energy/strength going in to workout and kind of just went through motions today |
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Shawn Baker
Postaholic Joined: 6/25/08 Location: United States Status: Offline Points: 2641 |
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9/13-Albuquerque- local "big box" gym
really surprised how dependent I have become to the chalk--workout definitely hampered by not bringing any (bars also had minimal knurling) started with hip snatches and despite using straps couldn't hold bar worth a darn so stopped at 175 did a new exercise- not sure if it has an "official" name but basically added a little weight on one side of a barbell while other was secured to swivel hinge on ground and did one-armed Braemar style pushes jump squats up to 315 x 3 triples combined with 3 tucks jumps immediately following each set Deadlifts up to 545 x 5 reps no belt- again grip an issue despite using straps-might have been good for another rep or 2 but just couldn't hang on- I have pulled over 700lbs in the past with a double overhand hook grip with no problem (but was using chalk at the time) barbell curls 225 x3 then 200lbs x 8 reps cambered bar bench press all the way down for nice stretch- up to 275 for relatively easy single (actually prefer these by far to regular bench pressing)- then 135 x20 pump set for the wife- -me- "honey I just won (fill in the blank ) highland games" - wife-"that's nice dear-looks like your chest is getting a little flat" |
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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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I don't understand this - why the grip problems if you are using straps? Just curious. |
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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
Postaholic Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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I could be wrong, but I think that's a viking press.. I'd like to play with one of those. I hear you're going to be competing in the As in tucson, I look forward to competing with you. I'm Jake, the fat bald guy that killed your buddy Adam in Flagstaff, hahaha. We give each other crap all the time and I was over to Rusty's a couple weeks ago learning sheaf and doing some training with Adam. I'm going to have to come over one of these days while you're there so we can get a session in together. Anyways, nice training in here bud, keep it coming!!! Oh, and have you checked out the rest of the A competition? Dan Williams, Jon O'neil.. those are some heavy hitters!! |
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