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Sutherland 
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Joined: 2/02/09 Location: United States Status: Offline Points: 243 |
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 Topic: TRAINING LOG: SutherlandPosted: 8/22/10 at 1:49pm |
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Well, after saying I was going to start to record my workout on here months ago here I am. It's the day after the Minnesota Amateur world championships I which I finish a very lucky 9th. I felt after the open stone I should start apologizing to Kevin for how bad I was throwing. I salvaged most of my events on my last throws. I felt odd going into the games I thought had setup a peak, but not so much. I used similar training for the round hill games, which was one of my best games. Oh well. Maybe this will give me a kick in the pants to start training well again. I don't have a peak point right now, too many games in a row coming up. So the plan will be to train slightly through the majority of them. I look at Stone Mt as one to look to. For now I will break myself down again and try to build up again. 8/22/2010 Body weight 264.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 6-8reps 185lbs(x8),190lbs,(x7),195lbs,(x6),200lbs,(x6) Chin-ups (Weighted) 4-6 reps 6reps (10lbs), 6reps (12.5lbs), 6reps (15lbs), 6reps (17.5lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 75lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 75lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 16bs med ball Incline situps 2 sets 25 reps |
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Duncan McCallum
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Posted: 8/22/10 at 2:51pm |
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Attaboy Stark!!!
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The man in the arena.
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Sutherland
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Posted: 8/23/10 at 10:32pm |
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We missed you this weekend Duncan, can't wait to get to see you on the field again. Tina said you should have came to hangout with her this weekend.
8/23/2010 261lbs Body weight 6am Pull ups 6 sets of 3 stop at bottom 5 sec hang. 7pm Legs
Super Set 1 (180sec rest) Power Snatch- 4 sets 5x 165, 4x 175, 3x 185, 3x 190 High Pulls-4 Sets 5x 315, 5x315+(30lbs Chains), 4x315+(44lbs C), 3x315+(60lbs C) Super Set 2 (180sec rest) Front Squats- 4 sets 8x 230, 8x 240, 7x 250, 6x 260 Snatch Grip Deads-4 Sets 8x315+(30lbs Chains), 8x315+(44lbs C), 7x315+(60lbs C), 6x335+(60lbs C) Had one more Super Set ran out of time, I will allow for more time next leg day. Off Wed. Will Stretch and do light abs stuff with my Cross Country Team |
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Duncan McCallum
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Posted: 8/24/10 at 12:00am |
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Maybe next year Shane if I can get this leg back underneath me. Getting it drained again in an hour...concerns about the amount of cartilage floating around in the synovial fluid. On the snatch grip deads...how wide do you place your hands? |
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Sutherland
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Posted: 8/24/10 at 1:50am |
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I hold the same place as my snatch. We have two types of olympic bars at the school, the thicker one is what I use it has two rings i like to place that inside of my hands. My last phase had me doing clean grip snatches from a hang. Enjoyed and would recomend. I had not done a real snatch in a while, but it was too easy on the first 3 sets, so next time I will move up. The hard part of last night was the volume and my conditioning, After looking at my AWC results I. realize I lacked consistancy before. I skipped rest days last phase to fit workout in, and went camping two weeks prior and lost 6 days of training. I peaked too early and could not hold it. To get back to the Snatch grip deads I hope I hope I answered your question. |
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Sutherland
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Posted: 8/25/10 at 12:53pm |
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8/25/10 5:30pm 261lbs. Body weight Strange day, Super sore from leg day, even in the traps and arms, first time through this workout went too light then too heavy I think I figured it out. Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x65lbs+60lbs Chains, 5x85lbs+60lbs Chains, 5x95lbs+60lbs Chains Lying Side Powell Raises 12x 15lbs, 11x 20lbs, 10x 25. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x85lbs+60lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains Face pulls12x 75lbs, 11x 90lbs, 10x 100lbs. Super set 3 BB Curls 8x95lbs, 7x115lbs, 6x125lbs (sloppy) Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs Technically Thursday is an off day; I will redo the BB Curls correctly and under control. |
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Sutherland
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Posted: 8/27/10 at 1:35pm |
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So much easier then last time 8/27/2010 Body weight 261.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 6-8reps 190lbs(x8),195lbs,(x7),200lbs,(x6),205lbs,(x6) Chin-ups (Weighted) 4-6 reps 6reps (12.5lbs), 6reps (15lbs), 6reps (17.5lbs), 5reps (20lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 16bs med ball Incline situps 2 sets 25 reps |
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Sutherland
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Posted: 8/28/10 at 12:40pm |
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8/28/2010 264lbs Body weight Super Set 1 (180sec rest) Power Snatch- 4 sets 5x 175, 4x 185, 3x 190, 3x 195 High Pulls-4 Sets 5x 325, 5x335+(30lbs Chains), 4x335+(30lbs C), 3x335+(30lbs Chains) Super Set 2 (180sec rest) Front Squats- 4 sets 8x 250, 8x 255, 7x 265, 6x 275 Snatch Grip Deads-4 Sets 8x315+(30lbs Chains), 8x315+(44lbs C), 7x315+(60lbs C), 6x350 Super Set 3 (90sec rest) Suitcase Carry/Waiter walk 60 sec x2(One arm up one down.) 60lbs easy. Off Sun. Will Stretch and do light abs stuff with my Cross Country Team |
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Sutherland
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Posted: 8/30/10 at 12:51pm |
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8/30/10 5:30pm 258lbs. Body weight Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x45lbs+90lbs Chains, 5x55lbs+90lbs Chains, 5x65lbs+90lbs Chains Lying Side Powell Raises 12x 20lbs, 11x 25lbs, 10x 30. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x60lbs+90lbs Chains, 3x70lbs+90lbs Chains, 3x75lbs+90lbs Chains Face pulls12x 85lbs, 11x 95lbs, 10x 105lbs. BB Curls 8x95lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs |
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Sutherland
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Posted: 9/01/10 at 1:33pm |
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Workout time 1hr 10 min 9/1/2010 Body weight 264.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 5-7reps 195lbs(x7),200lbs,(x6),205lbs,(x5),210lbs,(x5) Chin-ups (Weighted) 3-5 reps 5reps (20lbs), 4reps (25lbs), 3reps (30), 3reps (35lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 25lbs plate Incline situps 2 sets 25 reps I am feeling good except, random my calf hurts on my right leg??? started today did nothing to it?? |
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Sutherland
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Posted: 9/03/10 at 12:41am |
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9/3/2010 259 lbs Body weight Super Set 1 (180sec rest) Power Snatch- 4 sets 4x 185, 4x 190, 3x 195, 2x 200, 1x205 High Pulls-4 Sets 5x 135+(135Chains), 5x 155+(135Chains), 5x 185+(135Chains), 5x 205+(135Chains) This was much faster and smoother I will add more weight next time, but I will get more chain if I can. Super Set 2 (180sec rest) Front Squats- 4 sets 7x 255, 7x 265, 6x 275, 5x 285 Snatch Grip Deads-4 Sets 8x405,8x415,7x425,6x435 Super Set 3 (90sec rest) Suitcase Carry/Waiter walk 70 sec x2(One arm up one down.). Throw Sunday. |
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Sutherland
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Posted: 9/07/10 at 12:00am |
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9/6//10 8:00pm 268.9lbs. Body weight Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x55lbs+90lbs Chains, 5x60lbs+90lbs Chains, 5x65lbs+90lbs Chains Lying Side Powell Raises 12x 22lbs, 11x 27lbs, 10x 32lbs.. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x45lbs+104lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains Face pulls10x 100lbs, 9x 105lbs, 8x 110lbs. BB Curls 8x105lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x105lbs, 7x115lbs, 6x125lbs Sore and tired. Enjoyed this weekend and had a PR in the HWD, Season Best in the LWD, Caber Finally felt Good again, Spun in the Wob with consistancey, felt like 14 is only a few reps away. Overall had a blast with Beau, Gillingham, Mike D, Mike W, Bill W, Sean, Dave, Scott, BJ, and I guess Mark. That was the best part. |
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Sutherland
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Posted: 9/07/10 at 1:04pm |
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9/7/2010 Body weight 268.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 4-6reps 200lbs(x6),205lbs,(x5),210lbs,(x5),215lbs,(4x) Chin-ups (Weighted) 3-5 reps 4reps (25lbs), 4reps (30lbs), 3reps (35lbs), 2reps (40lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 25lbs plate Incline situps 2 sets 25 reps |
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Sutherland
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Posted: 9/16/10 at 6:57am |
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Had some back issues 9/9 warmed up in the snatch and high pulls. Put the weight down bent over to grab my keys and felt the right side of my back tighten and had some sharp pains. I did the chiropractor thing and feel better, still tight. Tuesday (259lbs) 25 min bike/25 min stretching Shoulder press 2 light sets Dumbbell bench 2 sets Box jumps 3x3 4x8 chin ups Wednesday Meet Director at a Cross Country Race (21 teams) 2p-8pm Set up & take down Back Super tight Today (Thursday) 25 min bike/25 min stretching Pull Ups 4x5 Seated Press Behind Neck with Chains Light Will throw At Charleston Sat. |
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Duncan McCallum
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Posted: 9/16/10 at 12:18pm |
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Easy on that weight thing man...it makes you slow like me.
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The man in the arena.
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Sutherland
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Posted: 9/19/10 at 1:29am |
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Charleston Games 20lbs stone (Bowling Ball shape and size) 38' 1st 56lbs 34' 2nd 28lbs 68' 1st Hammer 75' 2 fouls boot issues need new ones One big ass Caber (Stupid pro caber) 3rd 22.5lbs sheaf 26' 2nd Wob 14' (About damn time) Oh and spinning and easy 2nd overall Mike D is back what a jerk. Good to have him back, great to throw with Josh, Mike and Dan, I loved throwing with the pros great guys and you always learn. |
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Duncan McCallum
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Posted: 9/19/10 at 2:55am |
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Damn that Mike D!!! Good work Shane. Keep it up. See you soon. |
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The man in the arena.
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Sutherland
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Posted: 9/20/10 at 12:54pm |
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Body weight 260.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 2-4reps 205lbs(x4),210lbs,(x4),220lbs,(x3),230lbs,(x2) Chin-ups (Weighted) 2-4 reps 4reps (35lbs), 3reps (37.5lbs), 2reps (40lbs), 2reps (42.5lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 75lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 75lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 3sets (10 reps a side) 16bs med ball Incline situps 3 sets 25 reps |
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Duncan McCallum
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Posted: 9/20/10 at 1:01pm |
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Wellllllllllllllllllllllllllllllllllllllllllllllllllll!!!!&n bsp; YOu know they call him THE BIG SHOW!!!
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Sutherland
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Posted: 9/22/10 at 12:37am |
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9/21/2010 261lbs Body weight Super Set 1 (180sec rest) Power Snatch- Bar 5x 95lbsx5 115x5 135x5 155x3 175x3 185x3 Ok Back felt good 195x2 200x2 205x2 High Pulls- 115x5 135x5 155x3 175x3 185x3 Ok Back felt good 225x3 235x3 245x3 255x3 Play it safe but next time I think I am ready to go. Super Set 2 (180sec rest) Front Squats- 4 sets 8x 230, 6x 240, 5x 250, 4x 275 Snatch Grip Deads-4 Sets 6x315 (Fast) |
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Sutherland
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Posted: 9/26/10 at 12:25pm |
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9/23 Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x45lbs+104lbs Chains, 5x55lbs+104lbs Chains, 5x60lbs+104lbs Chains Lying Side Powell Raises 12x 20lbs, 11x 25lbs, 10x 30lbs. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x55lbs+104lbs Chains, 3x65lbs+104lbs Chains, 3x70lbs+104lbs Chains Face pulls12x 75lbs, 11x 90lbs, 10x 100lbs. Super set 3 BB Curls 8x95lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs |
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Sutherland
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Posted: 9/26/10 at 12:29pm |
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9/26/2010 Body weight 262lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 3-1reps 215lbs(x3), 225lbs,(x3),235lbs,(x2),245lbs,(x2) Chin-ups (Weighted) 3-1 reps 3reps (40lbs), 3reps (42.5lbs), 2reps (45lbs), 2reps (50lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs,(x10) Med ball twists 10sets (5 reps a side) 16bs med ball Incline situps 3 sets 25 reps |
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Sutherland
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Posted: 9/30/10 at 3:30am |
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9/25 261lbs Super Set 1 (180sec rest) Power Snatch- 195x2 200x2 205x2 210x1 High Pulls- 245x3 265x3 285x3 315x3
So this is how I did it. Next time it will be in the correct order. 1) Standing Barbell overhead press 3 sets of 3 to 5 reps (120 sec Rest) 160x5,x5,x3 2) Standing Barbell overhead press 8 sets of 1 reps (120 sec Rest) 180x1,x1,x1,x1,x1,x1,x1,x1 Hope it is easier the other way. Abs. |
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Sutherland
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Posted: 10/05/10 at 12:02am |
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10/4 264lbs (Feel Fat) Games Saturday All Bad except 20lbs Sheaf 27 feet. Chest/Back Superset1 (90 sec rest) Incline Bench 4set 5reps 190lbs(x5),195lbs,(x5),200lbs,(x5),205lbs,(x5) Chin-ups (Weighted) 4-6 reps 5reps (20lbs), 5reps (22.5lbs), 5reps (25lbs), 5reps (25lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 10-12reps 80lbs,(x12),80bs,(x12), 80lbs,(x11), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs,(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) plate twists 3sets (10 reps a side) 45lbs Incline situps 3 sets 25 reps |
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Sutherland
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Posted: 10/06/10 at 2:51am |
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10/5/2010 260 lbs Body weight Power Snatch- 4 sets 5x 165,170, 175,180 High Pulls-4 Sets 5x 225,245,265,285 Squats- 4 sets 5 315,365,385,415 Hamstring Curls 10x25,30,35,40 Super Set 3 (90sec rest) I am in a holding pattern until after Stone Mt. Then I will break down and start again. |
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Duncan McCallum
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Posted: 10/06/10 at 3:11am |
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Shane you are a beast. Keep it up! For the record, you won't die. You do not have my permission. |
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The man in the arena.
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Sutherland
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Posted: 10/11/10 at 3:29am |
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Duncan, I saw you were going to Mississippi Great games. Enjoy. Tina wants me to go, but the $ and I need a break. 10/7 SA day Standing Over Head Press Exercise 1) 8 Sets of 1 170lbs. Exercise 2) 3 Sets 3-5 reps (85% of Exercise 1) Super set 1 External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs Reverse Curl 3 sets 8-10 75lbs,85bs. 90lbs Super set 2 Dips 6-8 3 sets 30lbs. 35lbs, 40lbs. Abs incline sit-ups 3x25 15lbs, 20lbs, 25lbs 10/9 CB Day Super set 1 Incline 4sets of 5 195,200,205,210 Chin Ups 4sets of 3-5 20,22.5,25,27.5 Super set 2 Dumbell Bench 5x10 80lbs DB Row 5x10 80lbs Plate twists 45lbs x3x20 10/10 Legs Super set 1 Snatch 4sets of 5 170,175,180,185 High Pulls 275,285,295,305 (Fast) Super set 2 Squats 315 x 5 done just not feeling it today. Was a long weekend of yard work Just done.
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Sutherland
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Posted: 10/12/10 at 1:24pm |
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10/12 SA day Standing Over Head Press Exercise 1) 8 Sets of 1 175lbs. Exercise 2) 3 Sets 3-5 reps 150 (85% of Exercise 1) Super set 1 External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs Reverse Curl 3 sets 8-10 75lbs,85bs. 95lbs Super set 2 Dips 6-8 3 sets 30lbs. 35lbs, 40lbs. Abs strapsleg lifts 3x15 |
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Duncan McCallum
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Posted: 10/13/10 at 5:07am |
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Yeah, someone threw the BMar 36 feet there. We'll see if that makes it through the weekend...BWAHAHAHAHA!!! Truly, you'd probably just send me to bed with no dessert...sucks. Workouts treating you fair? |
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The man in the arena.
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Sutherland
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Posted: 10/19/10 at 2:24am |
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Ok, Season is now over. I can say it was my best. I can also say it finished none too soon as Sunday I Strained a tendon in the top of my foot and it sucks. I can see my leg days taking a different look, for 2-3 weeks. Stone went well for the off and on training. 30’ in the 28lbs Stone, 37-6.5 WFD, 71’LWD (Poped the tendon on that throw.) Still hit 70+ on my last one. , 82’hh (this will be my focus) 85 on a caber I should have turned. 26’ Bad day in the Sheaf, 13’ wob. 10/18/10 Superset 1 Bench (6-8 reps 4 sets) (225,235,245)x8,265x6 SEMI- SUPINATED CHINUP (6-8 reps 4 sets) 0,2.5,3,3.5 (Wow, hard??) Superset 2 DB INCLINE PRESS semi-supinated rotation (8-10 reps 4 sets) 60,70,80,80 x10 ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 45,45,50,50 x10 Swiss Ball Abs. Ice Tub for my foot. Not sure how legs will go tues? |
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