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TRAINING LOG: W. Barron |
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will barron 
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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 Topic: TRAINING LOG: W. BarronPosted: 5/26/11 at 7:50am |
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fyi - I am a weak, slightly fat, Pro Heavy. Enough of that rubbish. today is May 26th, 2011 2 min. warmup on rowing machine. bench - 3 warmup sets, 185 x 5, 195 x 5, 225 x 6, 115 x 3 x 10 ez curl bar with 25's 3 x 10, push press 135 3 x 10 (fast) dmb bell tri extensions, cable tri extensions 3 x 10 20 min on recumbent bike. 40 min of lawn mowing note: the "slightly fat" comment from above is banned from further
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 5/26/11 at 7:55am |
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2011 winter lifting pr's h. snatch - 225 h. clean - 315 f. squat - 365 dead - 525 mil. press - 215 push press - 275 body weight - 275 |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 5/26/11 at 8:00am |
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Fair Hill results for moi: hvy hammer: 101' open stone: 47' - all line drives 56 dis - 38' - falling away from release - technique is shiite 28 dis - 76' same. caber - huge stick - 75 deg. not bad... sheaf - 27' - high enough for 30' - kept looking up at throw. How long have I been doing this? wob - 14' - high enough for 15' - no explosion past the knees. |
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KiltBill
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Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Posted: 5/26/11 at 8:01am |
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Welcome!
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 5/26/11 at 8:03am |
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First and foremost, my pic of you and the breakfast sandwich was AWESOME.
Second, glad to see you doing this. Stick with it! Third, you coming to Ohio? |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 5/26/11 at 8:15am |
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no Ohio this year for me...gonna be kayaking with my kids up in Maine |
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C. Smith
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Posted: 5/26/11 at 8:24am |
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Legit excuse. Have fun!
Hope to see you somewhere... |
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david barron
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Joined: 9/20/04 Location: United States Status: Offline Points: 800 |
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Posted: 5/26/11 at 9:35am |
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I give it two weeks. Howsabout this for motivation - you beat me this year I'll buy you a CASE of beer (your choice). If you don't beat me, you buy me a case! |
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Average joe
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 5/26/11 at 10:42am |
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couldn't agree more... |
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Sean Betz
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Posted: 5/26/11 at 10:48am |
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Keep up with this, Will. Your best throwing days can still be ahead of you.
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/02/11 at 12:04am |
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6:30 am throwing - empty stomach, cup of coffee.
30 lb chain hammer throwing - some winds then 7-8 full throws - Dave and I agree that these make a big difference in our hammer conditioning. Did these alot last year to get ready for Maxville and the Hammer Champs at Loon Mtn, I improved from 122 and 101 early in the season to 130 and 108 by the end of the season. 10 lb & 16 lb open stone really trying to work on improving height of trajectory. REVERSE C! experimenting with leaning forward into the spin like Ryan and throwing the block arm more vertically ala Ken Lowther once I hit the power position. 52 lb weight for distance trying to stay on balls of feet during the release. Video of Fair Hill showed me staying on my heels and falling away from throw. maybe not the most productive physical training but I enjoy the technique work... hill sprints x 3 roughly 20 - 25 seconds to get to top of hill - then walk down. These are painful. but only for like 20 minutes until my heart rate chills out. 'course I only did it 3 times - but I didn't feel like hurting myself this morning. Where is my appetite for pain!!?? I've been reading about Tabata training. I figure if I start trying to get through a true Tabata wkout without building up to it it'll be ugly... Thinking I should probably lift in the early am and throw at night under the high school field lights. My nervous system felt like it was still asleep. |
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Pingleton
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Posted: 6/02/11 at 3:17am |
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Will, Why are you doing/considering anything resembling the Tabata Protocol at this time of year? That type of work is excellent for conditioning and fat loss, but it's a bit late for that now. Short, hard sprints are great for throwers, but why would you want to severely limit the recovery and consequently limit the speed of the subsequent sprints? For that matter, at this time of year, why are you doing 25 second sprints? 10-40 yards would be much more appropriate, or longer "accelerations" in which only the last third or so of the distance is close to maximum. If you are trying to improve your speed you need to run fast, which requires that you recovery fully between each sprint. Just food for thought. |
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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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C. Smith
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Posted: 6/02/11 at 3:35am |
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He is doing 40 yard sprints, it just takes him 25 seconds to complete it. *rimshot* |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/02/11 at 12:42pm |
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I am thinking Tabata because I am kind of a lard ass. 25 secs because thats
how long the hill is. not because I am purposeful about it. Just trying to challenge myself... |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/02/11 at 12:44pm |
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same afternoon...
30 minutes of more stone putting. I just like it. had the stuff in the car. focusing on keeping left side closed for as long as possible. also, trying to watch the throw vs. turning head to left as I release. |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/04/11 at 3:51pm |
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more putting the stone this afternoon. switching back to putting the stone
against the side of my neck vs tucked under the chin. and, just like that, the stone starts dropping into left field instead of right field = longer push on the stone = further throws. average of 48' with 16.7lb stone. about 10 full hammer throws with 30 lb weight on long chain. abs will be sore tomorrow. front squats, push press and hang snatches in the morning. |
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Todd Bell
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Joined: 8/29/04 Status: Offline Points: 461 |
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Posted: 6/05/11 at 12:25pm |
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How long is the chain? |
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crouch,touch,pause,engage
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/07/11 at 3:33am |
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the overall length of everything is about the same as a real hammer. maybe a little shorter... Monday 6/6/11 52 for distance x 10-15 throws. experimented with letting the weight pass the right hip before starting the spin. While this deloads the hips and makes everything faster - not sure I like - not sure Im fast enough to get back ahead of the implement. average of 43 - 44' 16 hammer - some warm up winds then 100% throws x 12. focusing on really catching the ball as soon as it appears behind the right shoulder and pulling it down and around. Not just pulling it down but also out away from the hips as far as possible. Bruce Aitken is the master at this. Also trying to apply force to the full rotation of the last wind and really lean back into it. Georgetown Highland Games this weekend. This is where I set my hammer prs back in 2006 - 133' and 112'. But I don't know if the beautiful lead hammer heads on whippy rattan will ever show themselves again...
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Todd Bell
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Posted: 6/07/11 at 3:35am |
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thanks Will..... up to 30lbs |
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crouch,touch,pause,engage
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/18/11 at 6:57am |
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Georgetown Results for me: 18 lb stone - 45' best I have ever thrown with this stone - getting it out from under my chin to behind my ear really allowed me get a long push. Glad I have gone back to this. hammers - 123' and 101'. Everything was on except my intensity and high release. I want 108' and 130' again this year. weights: were awful - I think my thumb is so bruised from hook gripping with too much tack that I just can't hold on to it. going to try the reverse hook with loads of tacky. caber - LONG stick but turned it. so wob. same issue with grip. hurt too much to pull hard enough. made the mistake of farmers walking a little too far including a backwards step or two for entertainment and my back seized up for an entire week. Now its loose and can hit the training again. Time to throw some BIG hammers at Round Hill. 30 lb hammer winds and overhead throws coming up. |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/22/11 at 9:55am |
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5/21 & 5/23 30 lb hammer throws - focusing on catching the low point and high release. These are just awesome. took the chain off and threw it for height. Throw, pick it up, throw, pick it up, throw,etc...until I was tired. took a day off and repeated. no weight room up here in the Maine woods. glad I brought this thing up here. not sure why logging these kind of workouts is beneficial for me except that if I don't get some sort of training session in, I cant update the thing and I feel stupid. This log is keeping me from slacking off...
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/24/11 at 1:58am |
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5/24 30 lb weight for distance x 10 added chain, 30lb hammer winds, throws x 8 30lb toss for height x 15 30lb braemar tosses x 8 30lb overhead throws x 8 back is sore today... |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/26/11 at 3:38pm |
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5/26
52 lb weight throws x 10 with reverse hook grip with lotsa tacky. This grip will work as a good replacement for hooking. average 43' |
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Mr. Natural
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Posted: 6/27/11 at 1:37am |
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So what the heck is a reverse hook grip anyway? Why does it help?
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C. Smith
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Posted: 6/27/11 at 1:49am |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/27/11 at 1:57am |
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it helps because I cannot hold on with the hook grip anymore. it feels like my freaking thumb is broken...
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Mr. Natural
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Posted: 6/27/11 at 2:10am |
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I have heard stories of this "goog-all". Yet it only reveals how to use an alternating hook grip for deadlifting. I personally only use one hand to throw the weights, so I really don't understand how that's useful. Can someone less snarky than Craig-or of the Snark people clue me in? |
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C. Smith
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Posted: 6/27/11 at 2:16am |
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You could try washing the sand out of your vagina and see if that helps.
It's in the very first entry on the link I posted. Here: http://www.dieselcrew.com/articles-pdf/QuickGrip-ReverseHook Grip.pdf |
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Mr. Natural
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Posted: 6/27/11 at 2:23am |
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Ah, thankee. So it's a hook grip but without the hook? |
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will barron
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Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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Posted: 6/29/11 at 2:16pm |
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"You could try washing the sand out of your vagina and see if that helps."
this didn't really help. thumb still hurt. open stone x a handful 52# wfd x a bunch 30# wfd x a bunch 52# for height x a handful light hammer x a bunch about 80 minutes of high intensity throwing followed by a big chocolate milk... 
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C. Smith wrote:
i do the same thing with a heavy rope and med-ball/kettlebell
remembered to hold the long ones a little lower on the last toss. amazing how much cupping the side of the caber vs. just the bottom makes.