TRAINING LOG: Dean Curtis

February 11, 2011  Weight 280

Slow back recovery.  Again had to ease off some exercises.

DUMBBELL TRICEP EXTENSIONS - 8 X 50, 8 X 75, 6 X 100, 6 X 100, 6 X 100

ONE ARM DUMBBELL SNATCH - 7 X 50, 7 X 75, 7 X 100, 7 X 100

STANDING ROTATIONS WITH A PLATE - 8 X 25, 8 X 35

FRONT SQUATS - 6 X 135, 6 X 200

JUMP ROPE - 3 X 130

Got my 2.5 and #3 grippers in the mail today!  Came close to closing a 2.5 with no warm up.  Tried the #3 and I wasn't even close!  More work to do here.

Went to a shot put meet at the University of Guelph.  Had my ass handed to me.  I definately need more work on that.  Then we goofed around with a 35lb weight for height over a pole vault bar....felt good and explosive!

February 15, 2011

STRAIGHT LEG DEADLIFTS - 6 X 195, 6 X 290, 3 X 385, 3 X 385

ONE ARM DUMBBELL SNATCH - 6 X 55, 6 X 80, 6 X 105, 6 X 105, 6 X 105

DECLINE TORSO ROTATIONS WITH 30lb DUMBBELL - Set of 14, Set of 20, Set of 27, Set of 27, Set of 10

45lb PLATE ROTATIONS - Set of 8, Set of 6

JUMP ROPE - 3 X 145

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

February 18, 2011

Foam roll for 5 minutes

MILITARY PRESS - 5 X 100, 5 X 150, 2 X 205, 2 X 205, 2 X 205

INCLINE PRESS - 8 X 95, 8 X 140, 8 X 185, 8 X 185, 8 X 185

ELLIPTICAL MACHINE - 19 minutes

JUMP ROPE - 3 X 155

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts.

February 22, 2011

CORNER BARBELL TORSO ROTATIONS - 8 X 35, 8 X 55, 8 X 70, 8 X 70, 8 X 70

February 24, 2011   off with a cold...feeling crappy so I just did small stuff at home

JUMP ROPE - 3 X 165

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

February 26, 2011

FRONT SQUATS - 4 X 145, 4 X 225, 3 X 295, 2 X 295, 2 X 295

BACK SQUATS - 8 X 145, 8 X 215, 8 X 295, 8 X 295, 8 X 295

DEADLIFTS - 4 X 245, 4 X 365, 1 X 485, 1 X 485, 1 X 485

GOOD MORNINGS - 8 X 95, 8 X 135, 8 X 185, 8 X 185, 8 X 185

SNATCH - 4 X 85, 4 X 125, 2 X 165

February 28, 2011

INCLINE PRESS - 8 X 95, 8 X 145, 8 X 190, 8 X 190, 8 X 190

STRAIGHT LEG DEADLIFTS - 4 X 215, 4 X 325, 2 X 430, 2 X 430, 2 X 430

ONE ARM SNATCH - 4 X 60, 4 X 90, 2 X 120, 2 X 120, 1 X 120

DECLINE DUMBBELL TWISTS - Set of 14, Set of 21, Set of 28, Set of 28, Set of 13

PLATE ROTATIONS - 8 X 25, 8 X 35, 8 X 45, 8 X 45

CORNER BARBELL TWISTS - 8 X 35, 6 X 55

March 2, 2011

Still lifting light due to competition this Sunday - Woohoo!  Started the day with a Chiro appointment.  Then I was sent for Xrays over concern for my lower back.  I get the results on Friday.

MILITARY PRESS - 3 X 85, 3 X 125, 3 X 170, 3 X 170, 3 X 170

BENCH PRESS - 3 X 115, 3 X 170, 3 X 230, 3 X 230, 3 X 230

BENT OVER ROWS - 3 X 90, 3 X 130, 3 X 175, 3 X 175, 3 X 175

INCLINE PRESS - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145

SEATED DUMBBELL TRICEP EXTENSIONS - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80

JUMP ROPE 3 X 175

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 failed attempts

Throws - Took 3 or 4 miserable attempts at half spin with the indoor shot.  Then switched to glide and things were promising.  I'm thinking the glide will be my style for Stone in 2011.  God knows I've put enough time to try and get the spin right.      Took about 10 throws with glide in 40' range.

Thanks!  Good ideas Lance.  The only thing remotely close is I've tried the weight distribution test on the wii fit.  The few times I've done it the results said my distribution wasn't too bad.  I've been under the chiros care for 3 years now.  I'm pretty sure everything is line.  I think I have it narrowed down to doing straight leg deadlifts with no belt.  I had a few minor injuries but they always healed quickly.  Stupid I guess.  I just remembered reading about strengthening your back quicker by trying to reduce the use of a belt.  But I guess I'm at the age where the belt is necessary to prevent further injuries.  The chiro says I can keep lifting everything I want too but the straight leg deadlifts I have to cut the weight by 50%.  He's worried about arthritis and degenerative discs.  HE'S worried - not me. 

March 3, 2011  Weight 275

Still cutting back to be ready for Sunday in New York.

JUMP ROPE 3 X 135

COC GRIPPERS - #1 - Set of 7, #2 - Set of 7, #2.5 - Set of 1,

ELLYPTICAL - 17 mins.

March 6, 2011

So I just returned from the Polar Bear festival games and was fairly happy with the results. 

WOB 13' 6" I feel I could of went higher but it wasn't necessary for points so I stopped.

20 lb Sheaf 24' - Again I stopped earlier than i needed to.

30 lb Braemar 22' - Placed 4th in this event.  Damn stone throws.  I still have a lot of improvement to make.  It was so tough throwing what felt like a large ice ball.  Everyone else had the same trouble so no excuses.

18lb Open 33' 5" - Placed 4th - see above

Caber - Soooooo slippery.  placed 2nd with a 9:45

56lb - 32' 3"  Trig was a mess so I"ll take it.  Placed 2nd by a couple of inches.

Moral of the story.  IMPROVE STONE THROWS.  Finished the day 2nd overall because of crappy stones.

March 7, 2011

Competition over now and the next one is more than 6 weeks away.  Back to work!

STRAIGHT LEG DEADLIFTS (I know chiro said to ease off the weight but that was when he thought I had arthritis and disc issues.  Since those results came back clean I figure I'll cautiously go heavy again)  3 X 230, 3 X 340, 2 X 455, 1 X 455, 1 X 455

ONE ARM SNATCH - 3 X 65, 3 X 93, 2 X 125, 2 X 125, 2 X 125

DECLINE DUMBBELL TWISTS - Set of 14, Set of 21, Set of 28, Set of 22, Set of 20

PLATE ROTATIONS - 8 X 25lb, 8 X 35lb, 8 X 45, 8 X 45

JUMP ROPE - 2 X 185

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10

So I haven't written in the log for a few days because I've been too damned depressed!  I go into the gym on Wednesday March 9th and I start with a set of light Good mornings at 95 lbs.  Then I do a set of 190 Jump rope.  Then when I head back to Good mornings (still keeping the weight reasonable at 140) I completely re-injure my lower back on the third rep.  It brings me to my knees and I have trouble even racking the weight.  I thought my form was good and I thought I had warmed up well.  Geez just when I think things are progressing nicely.  I got into the Chiro later that day for a treatment and some acupuncture.  I have to have help putting on my socks for the next two days!

So this time I really need to take time to repair my back properly.  I have stayed away from the gym for the last few days which isn't easy for me.  I have decided to stay completely clear of Good mornings and straight leg deadlifts for at least the rest of the season.  Friday I went back to the Chiro for another treatment and acupuncture.

March 11, 2011

Just exercises with no lower back at all!

BENCH PRESS - 2 X 160, 2 X 240, 1 X 280, 1 X 315

INLINE PRESS - 8 X 100, 8 X 145, 5 X 195, 3 X 195

March 13, 2011

Just easing back into it. 

DUMBBELL TRICEP EXTENSIONS - 8 X 55, 8 X 80, 8 X 80, 8 X 80, 8 X 80

This was the last of my "Strength Building" phase.  Next week starts my "Build explosiveness" phase.  For the next 12 weeks I'll be focussing on mainaining strength and building explosiveness.  I will have to do this gently to help my back get better.

Hi guys....thanks for the awesome feedback.

AlDargie - No squats are usually fine...I mean I couldn't do them a day or two after the injury...but as long as my back is straight up and down my strength feels good.  I like the body weight extensions idea.

Craig - Ya the xrays told me that it is definately not a bone issue.  It's actually my lower right side - not the middle.  So i don't know....a muscle tear? a pull?  It actually felt like something tore this time.  I couldn't bend over for a couple of days to put on socks or shoes.  Things are recovering nicely now though.

Wayne - I don't think walks will give me any trouble - other than the cardio pain lol.  I'll definately try some of those extensions - and with plates when it feels ready.

March 19, 2011

BENT OVER ROWS - (took it very slow and careful) 10 X 75, 10 X 115, 10 X 155, 10 X 155, 10 X 155

ONE ARM SNATCH (cut it short) - 10 X 40, 10 X 60

March 21, 2011

DECLINE DUMBBELL TWISTS WITH 30lb DUMBELL - (back felt pretty good on this) Set of 14, Set of 21, Set of 28, Set of 28, Set of 24

BOX JUMPS - 5 Sets of 8

THROWS - Threw about 5 standing throws with an indoor shot and then about 10 glides.  All decent (for me) around 38'. Then I thought I'd try a spin and with TERRIBLE form I threw a 38'.  I keep flip flopping on whether to stick with the glide or go to the spin.  I dunno

Spin - Can throw further than 38' but very inconsistant.       Glide - Very very consistant for me at around 38' but can seem to get more distance.

March 29, 2011 

Foam rolled legs for about 15 min.

SNATCH - 8 X 70, 8 X 100, 8 X 135, 8 X 135, 8 X 135

DEADLIFTS -8 X 195, 8 X 290, 1 X 385, 1 X 385 (just did these last couple to test the back...feels good but also felt like I was getting close to the limit)

COC GRIPPERS - #1 - Set of 10, #2 - Set of 10, #2.5 - Set of 2, #3 - 2 attempts

THROWS - Had a good throwing session with Christoph, Owen, and Tim.  Lots of Standing throws with the indoor shot, a couple of failed spins, some glides.  Also did some one rotation 28's for distance....all felt pretty good.  Still feeling discouraged with my shot put.  I'll have to work that much much more.