TRAINING LOG: Daniel Haakenson

I guess I should give a little background on myself. I started throwing Highland Games 3 years ago. Before that I was a decent hammer thrower in college and a fairly good discus thrower in high school. After my college throwing career was over I became a throws coach at the same institution. Then fairly recently, I married a Scottish woman. I hadn't been throwing competitively for several years and I really missed it. So I decided to try a Highland Games. What a blast. For me, a former track guy, heavy athletics is like the decathlon if all the dumb events were taken out and replaced with throwing.

My PR's

BS 32'
OS 41'
LWFD 63'
HWFD 32'
LH 97'
HH 75'
WOB 12'
Sheaf 20'

I've never been a particularly strong athlete:

Lifts:

Back Squat 405
Front Squat 315
Hang Clean 300
Hang Snatch 235
Bench Press 300
Overhead Jerk 275

Currently I am quite a bit weaker than that. I would like to use this log to keep myself accountable to my stated goals and also to garner input from this incredibly supportive community.

Goals:

I currently weigh 260 pounds. I always told myself that if I weighed over 240 I'd consider myself fat. Well, here I am. I'd really like to slow down or even stop the runaway train that is my weight gain. If I can maintain 260, I'll accept that weight until my throwing career is done.

To me, the whole games kind of revolve around LWFD. I feel that when I am throwing LWFD well, the other throws fall in line. So to that end, I'd like to break 70 feet within the next two years.

Sheaf- I always lose games in the Sheaf. This winter I plan on rectifying that situation. I would like to throw 24 feet in the sheaf in 2012.

Monday October 3rd 2011

Front Squat

5X5 135

This was surprisingly (embarrassingly) difficult.

Rhythm Snatch

5X4 95

18 lb Shot Put

Braemar X 10

34' 4"

Spin X 10
37' 3"

Hey Daniel! Good to see ya posting!

Wednesday October 5th 2011

Hang Power Cleans

My plan was to get warmed up and do triples at 225 until I missed one or felt that my fatigue was causing postural problems. One of the four 45 pound bumper plates my gym has was broken so instead I used one plate and two quarters for 235. I had hoped to do 10 sets, but on the fifth set a callous on my hand started to rip. So . . .

6x3 @ 235

Still, I'm not unhappy with this, I think I could have managed at least two more sets. By the end of this cycle I hope to do 10 X 3 at 235.

Friday October 7th 2011

Front Squat
2x5 @ 135
2X4 @ 155
2X3 @ 175

Shrugs

I'm a weak squatter, and I always have been. I'm on a mission to get stronger in squats without causing back trouble. In the past its always been my lower back that kept me from squatting big, so I'm "happy" to say that it is currently my leg strength that is the weak link.

D. Haakenson wrote: Friday October 7th 2011 Front Squat 2x5 @ 135 2X4 @ 155 2X3 @ 175 Shrugs I'm a weak squatter, and I always have been. I'm on a mission to get stronger in squats without causing back trouble. In the past its always been my lower back that kept me from squatting big, so I'm "happy" to say that it is currently my leg strength that is the weak link.

Hey Daniel.... i always teach people to do box or bench squats. It trains you to sit back and not bend over when you squat... much easier on your back especially for you taller guys.

Wednesday October 12th 2011

Front Squat

2X5@135
4@155
2X3 175
2X2 185
1@ 205

Felt pretty good and pain free.

Saturday October 15th 2011

Body Weight: 258

Hang Power Clean

2X5 @ 135
3X3 @ 225
2X2 @ 245
3X1 @ 275

Snatch Grip High Pulls

3X3 @ 275

This felt great. I am slowly coming to the belief that the very bottom of all leg bending lifts is the weakest for me. Now I realize that this is probably true for everybody, and is simply a mechanical fact. But, I'm trying to say that I think I'm disproportionately weak at the bottom. Dead lifting these cleans to the hang position was harder than the cleaning part. Always in the past I have tried to train my weaknesses, to fix my problems and make them strong. This upcoming season, I'm going to try a different tact: to let my weaknesses remain as they are, and train my strengths (45 degrees and above.) I, of course, welcome any thoughts on this. I'm especially interested in hearing what others have to say about this. I know that Bonadarchuk has been credited with using a lot of half and quarter squats with his athletes. Anybody else ever try this? I'm thinking of calling it ATB Ass to Bushes squatting.

Tuesday October 18th 2011

Body Weight: 256

Bench Press

1X8 @ 135
3X5 @ 185
3X3 @ 225

Overhead Press

3X5 @ 135
4X1 @ 185
4X1 @ 205

Thursday October 20th 2011

Body Weight: 257

Reverse Dead Lift
Barbell Twists
25 pound hammer winds
Plate Twists
Shrugs

14 Pound Shot Put

43' 10"
47' 3"

I've had significant improvement in the shot in the last two weeks. This is, in my mind, the greatest validation of my weight training programming. We'll see again in another two weeks.

Workouts are looking good! Nice cosistancy and your Hang cleans and hang snatch are Big!

Tuesday October 25th 2011

Body Weight 258

Bench Press

6@ 135
3X4@ 185
2X3@ 205
2X2@ 225
2X1@ 245

Push Press

3X5@ 135

D. Haakenson wrote: Thanks Jay, I figure if I can get half as strong as you, I'll be doing good.

LOL Thanks! If I can throw 1/2 as well as you I would be good!

Monday October 31st 2011

Body Weight: 257

Box Back Squat 18"

2X5@ 135
2X5@ 225
2X3@ 275

Quarter Squat

3X5@ 315

18# Shot Put

Braemar X 10

Best 35' 4"

Full X 15

Best 39' 4" PR

I'm pleased with the throwing.

Damn you gained 4 pound on pizza and candy? I need to start hangin out with you! lol

Squats are lookin solid! How do you like the Box style?