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TRAINING LOG: Dean Curtis |
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Joined: 10/23/09 Location: Canada Status: Offline Points: 131 |
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 Posted: 3/31/11 at 1:03pm |
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First off,I hate the open stone.Maybe if I didn't suck at it so much...I have been all over glide,MSA and spin during the off season in an attempt to move the tape.
Do you know of any games where we don't have to throw stones.That would be awesome! Your MSA looked good last year. Noticed that you do almost all medium reps.Have you ever tried the lower reps and more volume sets.3,2,or singles and 5-8 sets.When I push the reps up I always build up alot of back fatigue and tightness.It always hits the right side low in the erectors.Maybe you are doing the same? Looks good though,keep pushin!!! |
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babyfire
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Joined: 8/08/09 Status: Offline Points: 145 |
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Posted: 4/04/11 at 1:54am |
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Hey Lance, Ya no kidding. If there was no stone throw I'd be a happy guy. I keep losing tons of points in the stone to the guys with the shot put experience. That's ok - I just have to work harder! ; ) I start each session with a one rep max and work off a percentage of that. So first week 10 reps at 60%, the 9 reps at 65%, all the way until the last week which is 2 reps at 105%....at least that is the goal. I usually do this over 12 week sessions. There are a few supporting exercises that I keep at 8 reps but the core/important stuff I work on slowly decreasing reps while increasing weight. After reading these logs I think I'll change it up next off season but I think I'll stick to it this season. This is the session where I'm trying to build some explosiveness and speed. So more throwing and speed exercises with the strength maintenance. I've never tried the higher sets though....hmmm. I'll definately look at that for next year. I see a lot of guys going that direction.
Friday April 1, 2011 ONE ARM SNATCHES - 8 X 45, 8 X 70, 8 X 95, 8 X 95, 8 X 95 BODY EXTENSIONS - 8 at body weight, 8 with 10lb, 8 with 25 lb, and 8 with 45lb. COC's - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts. |
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Dean Curtis
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babyfire
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Joined: 8/08/09 Status: Offline Points: 145 |
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Posted: 4/05/11 at 1:43am |
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Monday April 4, 2011 FRONT SQUATS - 7 X 125, 7 X 190, 4 X 250, 3 X 250, 3 X 250 SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225 DEADLIFTS - 7 X 205, 7 X 310, 3 X 410, 3 X 410 3 X 410 (back felt about 90%) almost there. DECLINE TWISTS WITH 30lb DUMBBELL - Sets of 14, 22, 21, 20, and 18 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts. |
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Dean Curtis
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babyfire
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Joined: 8/08/09 Status: Offline Points: 145 |
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Posted: 4/09/11 at 5:38am |
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Tuesday April 5, 2011 BENCH PRESS - 7 X 120, 7 X 185, 4 X 245, 4 X 245, 4 X 245 BENT OVER ROW - 7 X 95, 7 X 140, 6 X 190, 5 X 190, 5 X 190 DUMBBELL TRICEP EXTENSIONS (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80 |
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Dean Curtis
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babyfire
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Posted: 4/11/11 at 5:36am |
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Saturday April 9, 2011 MILITARY PRESS - 7 X 95, 7 X 135, 7 X 185, 7 X 185
Sunday April 10, 2011 10 standing throws with indoor shot and 10 msa throws. Fairly happy with the distances.
Monday April 11, 2011 Chiro and acupunture for lower back. Then off to gym. SNATCH - 7 X 70, 7 X 110, 7 X 145, 5 X 145, 5 X 145 INCLINE BENCH (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145 DECLINE TORSO TWISTS WITH 30lb DUMBBELL - Sets of 14, 21, 19, 10, 8 BODY EXTENSIONS - 8 X body wieght, 8 with 10lb, 8 with 25lb, then 2 more sets of 8 with 45lb. COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts |
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Dean Curtis
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babyfire
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Joined: 8/08/09 Status: Offline Points: 145 |
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Posted: 4/13/11 at 3:01am |
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Tuesday April 12, 2011 Weight 271 ONE ARM DUMBBELL SNATCH - 7 X 50, 7 X 75, 7 X 100, 7 X 100, 7 X 100 Then some lighter lifting...easing off because of a demo I'm doing this coming weekend. FRONT SQUATS - 6 X 100, 6 X 150, 6 X 200, 6 X 200, 6 X 200 BACK SQUATS (for speed) - 8 X 85, 8 X 125, 8 X 170, 8 X 170, 8 X 170 DEADLIFTS - 6 X 165, 6 X 245, 6 X 330, 6 X 330, 6 X 330 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts |
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Dean Curtis
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babyfire
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Posted: 4/15/11 at 1:52am |
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Wednesday April 13, 2011 Lifting lighter this week due to comp. on Saturday. SNATCH - 6 X 55, 6 X 85, 6 X 115, 6 X 115, 6 X 115 MILITARY PRESS - 6 X 70, 6 X 105, 6 X 145, 6 X 145, 6 X 145 BENCH PRESS - 6 X 95, 6 X 145, 6 X 195, 6 X 195, 6 X 195 DUMBELL TRICEP EXTENSIONS (for speed) - 8 X 30, 8 X 45, 8 X 60, 8 X 60, 8 X 60 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts Throwing - I was out for about 10 standing throws and then 10 open throws with the stone. felt ok. I threw the 28 - 5 times as well.
April 14, 2011 BENT OVER ROWS - 6 X 75, 6 X 110, 6 X 150, 6 X 150, 6 X 150 INCLINE BENCH (for speed) - 8 X 55, 8 X 80, 8 X 110, 8 X 110, 8 X 110 COC GRIPPERS - #1 X 7, #2 X 7, #2.5 X 1
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Dean Curtis
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babyfire
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Posted: 4/15/11 at 8:12am |
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Friday April 15, 2011 COC GRIPPERS - #1 X 7, #2 X 7, #2.5 X 1 Throwing in competition tomorrow. Supposed to be 5 degrees and raining! |
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Dean Curtis
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babyfire
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Posted: 4/18/11 at 4:35am |
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Saturday April 16, 2011 So today I helped out at a Demo in Powassan, Ontario. It was a cold 5 degrees Celcius and raining. Miserable day for throwing. It was a laid back demo and we weren't measuring but the competitive juices were starting to flow. Every throw I took I knew the next one I could throw further. We took about 10 throws with the 28. All felt pretty good but I noticed I was fouling a lot out of the back of the trig. Something I got pinched on a few times last year. The throws were pretty good considering. One guy paced the throws at low to mid 60's. We then did some WOB and I missed two attempts at 14' 6" I'm hoping to be consistant at 14' this year. Caber went well but I'm struggling with the longer sticks. I can't seem to get any speed. I felt like I had a good sprint going and the guys said it didn't even look like a fast walk! Lol. Again something I'll need to practice. Over all it was a good experience. It's given me some things to work on in the coming weeks. Next competition is May 1st. I can't wait!
Monday April 18, 2011 Working all this week so I'll have to sneek in the workouts when I can. ONE ARM SNATCHES - 6 X 55, 6 X 80, 6 X 105, 6 X 105, 4 X 105 |
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Dean Curtis
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babyfire
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Posted: 4/26/11 at 4:56am |
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Wednesday April 20, 2011 Well its' official...I'm getting weaker. What the hell? I feel like I struggle to lift weight that was easy a few months ago. Next post season I think I'll need to do a total overhaul on my workouts. FRONT SQUATS - 5 X 140, 5 X 215, 5 X 285, 5 X 285, 5 X 285 DEADLIFTS - 5 X 230, 5 X 350, 1 X 465, 1 X 465, 1 X 465 (really disappointed here....I stuggled with my last one and I can normally do way more than this) BACK SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225
Thursday April 21, 2011 Had a great practice with 6 other athletes. We threw light hammer and cabers over 2 hours. I worked on building up more speed with the caber. Felt pretty good. I should have brought heavier cabers as they were flipping easier than I thought they would. I worked on building more speed with the light hammer. MY GOD did my abs hurt from really going after that extension on the back part of the swing. I didn't take any measurments but the throws all felt pretty good.
Monday April 25, 2011 MILITARY PRESS - 5 X 100, 5 X 150, 1 X 205, 1 X 205, 1 X 205 DECLINE TORSO TWISTS WITH 30lb DUMBELL - Sets of 14, 21, 18, 17, 17 LOWER BACK BODY EXTENSIONS - 8 X body weight, 8 X 10lb, 8 X 25lb, 8 X 45lb, 8 X 45lb SNATCH - 5 X 80, 5 X 120, 2 X 160, 2 X 160, 3 X 160 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts
Tuesday April 26, 2011 Felt good today. Looking forward to a competition this Sunday May 1st. BENCH PRESS - 5 X 135, 5 X 205, 2 X 275, 2 X 275, 3 X 275 BENT OVER ROW - 5 X 105, 5 X 160, 3 X 210, 2 X 210, 3 X 210 DUMBBELL TRICEP (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80 INCLINE BENCH (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts |
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Dean Curtis
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babyfire
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Posted: 4/28/11 at 7:39am |
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Wednesday April 27, 2011 Lifting light for the remainder of this week because of Sunday competition. ONE ARM SNATCH BOTH SIDES - 5 X 55, 5 X 85, 3 X 115, 3 X 115, 2 X 115 DECLINE TORSO TWISTS WITH 30LB DUMBBELL - Sets of 14, 21, 18, 17, 15 BODY EXTENSIONS - Bodyweight X 8, 10lb X 8, 25lb X 8, 2 sets of 45lb X 8 FRONT SQUATS - 4 X 110, 4 X 170, 4 X 225, 4 X 225, 4 X 225 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts
Thursday April 28, 2011 BENCH PRESS - 4 X 110, 4 X 165, 4 X 220, 4 X 220, 4 X 220 SQUATS (for speed) - 8 X 85, 8 X 125, 8 X 170, 8 X 170, 8 X 170 DEADLIFTS - 4 X 185, 4 X 275, 4 X 365, 4 X 365, 4 X 365 SNATCH - 4 X 65, 4 X 95, 4 X 130, 4 X 130, 4 X 130 COC GRIPPERS - #1 X 10, #2 X 6, #2.5 X 2, #3 - 2 failed attempts |
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Dean Curtis
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babyfire
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Posted: 4/29/11 at 3:34am |
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Friday April 29, 2011 MILITARY PRESS - 4 X 80, 4 X 120, 4 X 160, 4 X 160, 4 X 160 BENT OVER ROW - 4 X 85, 4 X 125, 4 X 165, 4 X 165, 4 X 165 DUMBBELL TRICEP EXTENSIONS (for speed) - 8 X 30, 8 X 45, 8 X 60, 8 X 60, 8 X 60 INCLINE BENCH (for speed) - 8 X 55, 8 X 80, 8 X 110, 8 X 110, 8 X 110 COC GRIPPERS - #1 X 10, #2 X 4, #2.5 X 1
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Dean Curtis
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babyfire
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Posted: 5/03/11 at 6:52am |
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Sunday May 1, 2011 What a great day! Everything felt great except Stone. I still haven't solved that riddle. 3 new pb's on the day! I managed a 15' throw in WOB and I felt like 15'6" was within reach. My heavy weight for distance finally broke 35' and finished at 35' 6.5", and my light weight finally broke 70' with 73' 3.5". I think I still have more in me this year too. My hammer winds are feeling fast, my caber throws are feeling good. I just have to fix the stone throws. I need help from a shot put coach! I managed just under 37' and the winning throw was 10 feet ahead of me at 47'........unnacceptable. I have new focus on my weak event and drive to improve all of my other pb's. My next competition is my first pro competition in Sudbury Ontario. Hopefully everything continues to feel good that day so I'm not blown out of the water.
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Dean Curtis
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C. Smith
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Posted: 5/03/11 at 6:54am |
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swollenknuck
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Joined: 2/20/09 Location: Canada Status: Offline Points: 395 |
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Posted: 5/03/11 at 5:25pm |
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Nice work Dean, those are some great numbers. Good luck in Sudbury.
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Ray Siochowicz
AD Victoria Highland Games Association www.victoriahighlandgames.com |
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babyfire
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Posted: 5/06/11 at 7:24am |
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Thanks guys! Monday May 2, 2011 I was feeling a little sore from the day before but I still felt like doing a little work in the gym. ONE ARM DUMBBELL SNATCH - 4 X 60, 4 X 90, 4 X 120, 2 X 120, 2 X 120 DECLINE TWISTS WITH 30LB DUMBBELL - Sets of 14, 21, 22, 17, 13 LOWER BACK BODY EXTENSIONS - Sets of 8 at bodyweight, 10lb, 25lb, 45lb, 45lb Then out for a practice with some new people. We worked on the Sheaf for about an hour and then another 45 minutes turning cabers. We just took a quick look at the weight for height and hammers as well.
Thursday May 5, 2011 I was at work all day today so I had time for a quick workout only. DEADLIFTS - 3 X 260, 3 X 385, 1 X 475 (Still fighting to get my back to previous strength)
Friday May 6, 2011 SNATCH - 3 X 90, 3 X 135, 1 X 160, 1 X 170 FRONT SQUATS - 3 X 160, 3 X 235, 1 X 315, 1 X 315, 1 X 315 (felt really good...going for higher next week) BACK SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 8 X 225, 8 X 225 BENCH PRESS - 3 X 155, 3 X 230, 1 X 255, 1 X 280 Out for a 2 hour practice doing stone and WOB. |
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Dean Curtis
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babyfire
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Posted: 5/09/11 at 6:13am |
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Sunday May 8, 2011 SEATED PRESS TO FRONT - 3 X 115, 3 X 135, 2 X 155, 1 X 170 DUMBBELL TRICEP EXTENSIONS (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80 INCLINE BENCH (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts
Monday May 9, 2011 Started with a Chiro appointment and some accupuncture on my back. Then off to the gym. ONE ARM SNATCH - 3 X 65, 3 X 95, 3 X 125, 2 X 125, 2 X 125 DECLINE TWISTS WITH 30LB DUMBBELL - Sets of 14, 21, 15, 15, 20 LOWER BACK BODY EXTENSIONS - Sets of 8 at 10lb, 25lb, 45lb, 45lb, 45lb BENT OVER ROW - 3 X 120, 3 X 175, 1 X 235, 1 X 235, 2 X 235 COC GRIPPERS - #1 X 10, #2 X 10, #2.5 X 2, #3 - 2 failed attempts |
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Dean Curtis
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babyfire
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Posted: 5/10/11 at 7:00am |
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Tuesday May 10, 2011 DEADLIFTS - 2 X 270, 2 X 405, 1 X 445, 1 X 475 (Back is still not as strong as it used to be but I'm getting closer) FRONT SQUATS - 2 X 165, 2 X 250 Then I stopped. My back was telling me I was pushing it too close. When I was doing these last week I felt like I could have had a new pb. I should have pushed it then. Oh well. Next time. |
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Dean Curtis
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babyfire
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Posted: 5/12/11 at 5:54am |
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Wednesday May 11, 2011 SNATCH - 2 X 95, 2 X 140, 1 X 160, 1 X 175 So then I get pissed off because of low snatch numbers and yesterdays crappy front squats. Last night I was watching strongman competitions on tv and I saw how they worked the bar up their gut - and I have a lot of gut REGULAR SQUATS (for speed) - 8 X 115, 8 X 170, 8 X 225, 2 X 225 (again back felt like it had enough) COC GRIPPERS - #1 X 10, #2 X 6 Then that night out for a practice. We had a shot put coach come out and give us all some pointers. It was a real eye opener. She gave me some things to work on. Then some WOB, some Sheaf, and some Caber. About 2 1/2 hours. Good practice.
Thursday May 12, 2011 MILITARY PRESS - 2 x 120, 2 X 175, 1 X 195, 1 X 215, 1 X 235, 1 X 245 new Pb Really feeling a lot of light headedness after each lift. BENCH PRESS - 2 X 160, 2 X 240, 1 X 270, 1 X 295 BENT OVER ROW - 2 X 125, 2 X 185, 1 X 205, 1 X 225 DUMBELL TRICEP EXTENSIONS (for speed) - 8 X 40, 8 X 60, 8 X 80, 8 X 80, 8 X 80 COC GRIPPERS - #1 X 10, #2 X 6 |
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Dean Curtis
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babyfire
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Posted: 5/13/11 at 2:47am |
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Friday May 13, 2011 Just a quick workout today. INCLINE PRESS (for speed) - 8 X 75, 8 X 110, 8 X 145, 8 X 145, 8 X 145 COC GRIPPERS - #1 X 10, #2 X 6, #2.5 X 1 |
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Dean Curtis
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babyfire
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Posted: 5/14/11 at 5:43am |
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Saturday May 14, 2011 ONE ARM SNATCH - 2 X 65, 2 X 100, 1 X 115, 1 X 125, 1 X 135 COC GRIPPERS - #1 X 10, #2 X 6, #2.5 X 1 Then out for a 2 hour practice for light weight for distance and weight for height. I had one Novice and 3 - 13 year olds from the Youth division out throwing with me. I'm seeing Big big improvement in them. I would love to see these youths keep it up until they are in their mid 20's. Imagine the numbers they could be putting up! |
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Dean Curtis
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babyfire
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Posted: 5/18/11 at 5:40am |
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Sunday May 15, 2011 - quick day today DECLINE TWISTS WITH 30lb DUMBBELL - Sets of 14, 21, 24, 20, 17 COC GRIPPERS - #1 X 10, #2 X 8 Then out for a 2 hour practice in cold and rain with 3 others for caber and hammer practice.
Monday May 16, 2011 - another quick day LOWER BACK BODY EXTENSIONS - sets of 8 with 10lb, 25lb, 45lb, 45lb, 45lb Then 2 hour practice working on Stone and weight for distance with 4 others. It was wet and miserable but good practice.
Tuesday May 17, 2011 - light lifting because of Saturday competition SQUAT - 10 X 135, 10 X 180, 8 X 220, 6 X 275 DEADLIFTS - 10 X 165, 10 X 215, 8 X 265, 6 X 330 HANG SNATCH - 10 X 55, 10 X 75, 8 X 90, 6 X 115 COC GRIPPERS - #1 X 10, #2 X 6
Wednesday May 18, 2011 - light lifting because competing Saturday MILITARY PRESS - 10 X 80, 10 X 100, 8 X 125, 6 X 160 BENCH PRESS - 10 X 100, 10 X 125, 8 X 155, 6 X 195 TRICEP DUMBBELL EXTENSIONS - 10 X 40, 10 X 50, 8 X 65, 6 X 80 FRONT SQUATS - 10 X 100, 10 X 130, 8 X 160, 3 X 205 COC GRIPPERS - #1 X 10, #2 X 8, #2.5 X 1 |
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Dean Curtis
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babyfire
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Posted: 5/25/11 at 5:40am |
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Saturday May 21, 2011 This was my first pro games and it was in Sudbury, Ontario. I was fairly happy with my throws (except stone) and finished 2nd on the day! 19lb Stone - mid 30's So nothing to brag about but I would call it fairly successful. Next weekend is my 2nd pro games with some BIG throwers. Goal - Don't suck and try not to be last!
Tuesday May 24, 2011 Lifting light this week because of my competition coming up in Alma MI SQUAT - 10 X 135, 10 X 180, 8 X 220, 6 X 275 DEADLIFTS - 10 X 165, 10 X 215, 8 X 265, 6 X 330 FRONT SQUAT - 10 X 100, 10 X 130, 8 X 160, 6 X 205 HANG SNATCH - 10 X 55, 10 X 75, 8 X 90, 6 X 115 COC GRIPPERS - #1 X 10, #2 X 6 Then out for a practice with the Novices for the upcoming Guelph competition. We threw 28 for distance, sheaf, and WOB. For the first time I got to see someone put a fork into their leg - holy crap!
Wednesday May 25, 2011 I started the morning with a practice Christoph. We did some stone drills and open throws. Then we went to the 28 for distance drills and then throws. I followed it up with a trip to the gym. Still lifting light this week because of my competition on Saturday. MILITARY PRESS - 10 X 80, 10 X 100, 8 X 125, 6 X 160 BENCH PRESS - 10 X 100, 10 X 125, 8 X 155, 6 X 195 TRICEP EXTENSIONS - 10 X 40, 10 X 50, 8 X 65, 6 X 80 BARBELL WRIST CURLS - 10 X 70, 10 X 90, 8 X 110, 6 X 140 |
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Dean Curtis
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....they moved it from the floor to a press. So I give it a try and manage 225. Not a huge number but it was a fun and different exercise.
, LH 105, 28lb 65', sheaf 27', caber 22' and 90lbs 11:30, and WOB 14'. 