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TRAINING LOG: Eric Clark |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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12/31/2011 Getting a head start on 2012... MM2K #1 (Used 295 as starting max, actual 1RM is 305) Bench Press 8x135 5x155 3x185 1x225 6x230 5x245 5x245 4x255 4x255 CG Bench Press 8x185 8x185 8x185 8x185 8x185 Push Press 5x135 5x135 5x135 Triceps Extensions on Suspension Trainer 10xBW 10xBW DB Triceps Extension 12x40 12x40 Decided to get a head start on 2012 & get a workout in before going out to celebrate New Years Eve. Played around with some different triceps exercises. Arms are feeling SWOL. Here's a link to the MM2K Bench Press progression if anyone's interested: http://medlem.spray.se/damienthorne/MM2KBenchProgram.htm Happy New Year!! |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Thanks Alan! I sure hope I can move to "B" after Queen Mary. I need to make sure I'm throwing more starting in January.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/2/2012 BW: 220.8 <-- Nice gains! Warm-up Bike Ride Sprints 5x10m @ 50% 10x10m @ 100% LB Squats 5x165 5x205 5x245 Deadlifts (60s between sets) 5x135 3x225 1x275 1x315 12x1x330 Pendlay Rows 6x185 5x195 5x195 Weighted Chins 5xBW+45 5xBW+45 5xBW+45 Good Mornings 5x155 5x185 5x185 TRX Fallouts 12 from the knees (too easy) 4 sets of 6 from the feet Good workout today! Got to focus on my deadlift technique a lot, this is really going to pay off. My high groin pull on the right leg is still nagging at me. It just doesn't want to go away...The TRX Fallouts are basically an ab roll out done on a suspension trainer. Really tough, these are gonna be good for me. Short rest periods for everything today.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/3/2012 THROWING 1 mile bike ride + some sprints at 50% to warm up. Open Stone 5x Overhead Throws 18x Standing Throws 8x Full Throws Practice was cut short today due to work interruptions. But on the standing throws I was really trying to keep my left leg straight (Right handed thrower) in the power position & through the release. When I did a good job with this, distance increased. I had to widen my stance slightly so I could reach with the leg. Still should be generating more power through my hips. The full throws were ok, they were all 4-5 feet farther than the standing throws, but its the last part of the full throw that is causing the problems for me I think. I need to continue working standing throws & probably do a lot of South Africans next time I practice stones. |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/4/2011 BW: 219.8 MM2k #2 Bench Press 8x95 5x135 3x185 2x225 1x245 3x255 3x255 2x275 2x275 Nx305 Arms, elbows & shoulders were really hurting today. Same feel as after Jiu-jitsu last night. I think maybe I'm overdoing it a bit, or amybe I just jumped back in full throttle too quickly after a few light weeks. At any rate I dropped all assistance work today. I have had heavy workouts 3 times in the last 5 days + 2 sessions of Jiu-jitsu, so it's a lot. The plan is to eat a lot & rest for the next couple of days & see how I feel. If I continue to have the pain, I'll have to dump the heavy benching for a while & maybe run some lower weight, high rep stuff like the 10s & 8s phases in TJM.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/6/2012 LB Squats 5x135 3x185 2x225 10x245 10x245 10x245 10x245 15x245 Good Mornings 6x185 6x185 6x185 TRX Pallof Press 3 x 6 x BW (both directions) Been feeling sick for the past 2 days, but pushed through this workout anyway. I'm glad I did, squats felt pretty good. Due to time constraints I had to cut out the Bulgarian Split Squats I was planning on, I'll hit those next time. Soundtrack today was Dropkick Murphys Radio on Pandora :) |
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Alan H
Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135 |
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OMG, that's 60 squats!
You crazy man!!! |
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JSiau10
Senior Member Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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What are "good mornings"?
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I'm just an idiot, pretending to be smart.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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These are good mornings: |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/7/2012 Still sick...After talking to my hot nurse friend I decided to focus on resting & eating today, not gonna work out. Hopefully I feel good enough to go throw tomorrow with the OC Highlanders.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/10/2012
Quick update...Spent the last 2 days in bed - saw the doctor yesterday, he prescribed a "Z-Pack" of antibiotics for me. Feeling a little better today, so hopefully I've turned the corner. Sucks that I've missed some workouts, hopefully be back in the gym soon.
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Alan H
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YUCK. I hope you feel better fast....
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Thanks, Alan!
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/12/2012
Throwing Practice: 16# Hammer: - 15 throws, then pulled some skin off my finger. WFD Drills: - 1st Turn throws with Traffic Cone - Full Throws with Traffic Cone - Full Throws with 15lb Dumbell - Full Throws with 25lb Dumbell Open Stone: - About 20 standing throws, finished with several consistently around 35' - About 5 Full throws First physical activity since being sick. I felt about 80% today, but it realy felt great to get outside & throw. I don't have a WFD, so I used a traffic cone, a 15lb dumbell & then a 25lb dumbell. Better than nothing, I hope. Will post vids soon, didn't get many videos of the open stone, battery ran out.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/12/2012 1st Workout After being sick.... DE Incline DB Curls (45 s rest between sets) 8 x 8 x 25 DE DB extensions (45 s rest between sets) 8 x 8 x 40 ME Barbell Curls 6x65 6x86 6x105 ME CG Bench 6x95 6x135 6x185 6x205 Concentration Curls RH: 12x40 LH: 11x40 RH: 10x35 LH: 9x35 TRX Triceps Extensions 15xBW 10xBW Since this was my first workout back from being sick, I figured I should do the most important of all muscle groups, the biceps. So today I worked the biceps and the back of the biceps (also known as triceps). I'm swol & Chicks dig me. Whoa Mamma! |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Maximum Bro session.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Thanks, Craig! That means a lot :-) Here's the vid from throwing practice yesterday. As you can see it was a frigid Winter day here in Southern California. I didn't get everything on video, and the battery died just as I was starting to practice stones. I don't have any decent implements yet, so I have a DIY hammer & I'm using a traffic cone, and some dumbbells to practice WFD. Oh well, better than nothing... Any comments or tips on technique are greatly appreciated!! Here's where things are on the vid: 0:00 - Hammer 1:40 - WFD with a Traffic Cone 4:13 - WFD with a 15-lb DB 4:47 - WFD with a 25-lb DB 5:45 - Standing Open Stone |
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Alan H
Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135 |
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Eric, go look at the NASGA newbie forum. I put up a series of pictures on how to make a relatively cheapo LWFD from plumbing hardware, a u-bolt, and junker 1-inch 2.5 and 5 lb weight. Beats all hell out of throwing a traffic cone.
However, throwing the traffic cone beats all hell out of not throwing at all! |
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Alan H
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Eric, even if you don' t have time to make the implement that I put up in the Newb forum here and at X marks, you can still make a simple throwing pud. Howzat?
1.) get two, ten pound dumbell weights... or 4-5, 5 pound weights. 1-inch hole is better than Olympic, but whatever you got, use it...or hit craigslist or something. 2.) Thread a piece of rope through them all. Rope should be something like 34-38 inches long, more or less. Then thread a 6-inch piece of garden hose, or even a piece of 3/4 inch pipe over the rope. This piece of hose or pipe will be your handle. 3.) Tie the end of the rope together to make a loop. 4.) Duct tape the weights together to make them into one unit. Duct tape the rope together right above the weights to make a figure-8. This will keep the weights a little steadier on the rope. 5.) Go throw. It's a lot better than a traffic cone and might possibly take a half an hour to assemble! |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Thanks Alan! I was thinking about something similar to this today....sounds pretty good until I actually order a WFD...
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/13/2012 Weighted Box Jumps 2 x 34" x BW+30lbs 2 x 30" x BW+30lbs 2 x 30" x BW+30lbs 2 x 30" x BW+30lbs LB Squats 5x155 5x185 5x225 5x255 10x275 10x275 13x275 <--Rep PR!! Good Mornings 6x185 6x185 6x185 TRX Pallof Press 3 x 6 x BW GRIPPERS Both Hands: 10x CoC Trainer 5x CoC #1 1x CoC #1.5 1x CoC #2 0x CoC #2.5 0x CoC #2.5 RH: 3 Negatives with BBGM Ext Handle LH: 3 Negatives with CoC #2.5 Both Hands: 2 Strapholds with 10 lbs, 8-10 seconds each Still a little sick & congested, but felt good enough to workout. Did weighted box jumps. It's pretty awkward trying to jump with 2 15-lb dumbells in hand. 34" seemed pretty close to a max, at least until I can figure out the mechanics a bit. So I backed off to 30" for the remainder of the sets. Squats felt good today, happy with the rep PR! I've been neglecting my grip work, so my hands are hurting a bit...feels good :)
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/14/2012 BW: 217.6 <-- lost a few pounds while sick... Bench Press - MM2K #3 8x95 5x155 3x185 2x225 6x235 5x250 5x250 4x260 6x260 <--Rep PR!! *Would have had 7, but my spotter decided to help... Push Press 5x150 5x170 5x195 Close Grip Bench 5x195 5x195 5x195 5x195 5x195 TRX Triceps Extensions 3 x 6 x BW TRX Jackknifes 3x12xBW Nice hard workout today. Still a little congested, but feeling pretty good. Workout took a little longer than anticipated because the Saints were playing. And now they won't be playing again until next year :( Oh well...Go Lakers!
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/15/2012 HG Practice with OC Highlanders - 3-4 hours. Got Tons of throws in today. I'm exhausted, but got to do every event: Stones - felt decent today, nothing spectacular. HWFD - Set a PR, had a couple of throws in the 23-25' range, footwork felt pretty good. LWFD - Throwing consistently around 51-53', this is also a PR WOB - missed 11' twice with the 56# weight, but I'm pretty sure I can get it. Caber - worked with a 95lb, 16' caber. Lots of trouble with the pick. Sheaf - 1st time attempting this. Felt ok... Heavy Hammer - throws were in the low-mid 60s, pretty good. Light Hammer - threw one 83' today - first time over 80! Next throw was 81'.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/15/2012 GRIPPERS Both Hands: 2 x 10 x CoC Trainer 2 x 10 x CoC #1 Also did a little grip work today...
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/16/2012 BW: 220.4 GRIPPERS Both Hands: 10 x CoC Trainer 5 x CoC #1 5 x CoC #1 3 x CoC #1.5 1 x CoC @2 0 x BBM 5/8" <-- Solid attempt, but I really hate the the small handles... 1 x CoC #2 1 x CoC #2 Strapholds (10 sec): RH: 3 x CoC #1 + 10lbs LH: 3 x CoC Trainer + 10lbs
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/16/2012 BW: 220.4 2.5 Mile Bike Ride to warm up Sprints 3x10m @ 50% 8x10m 4x20m LB Squats 5x165 5x205 5x245 Deadlifts (60s rest between sets) 3x135 5x225 1x315 10 x 1 x 350 Pendlay Rows 5 x 195 5 x 195 5 x 185 Weighted Chins 5 x BW+45 5 x BW+45 5 x BW+45 Good Mornings 5 x 190 5 x 190 5 x 190 TRX Fallouts 3 x 6 x BW
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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1/17/2012 Plyos (Bounding) 5x LRLR 5x RRLR 5x LLRL 5x Both Feet Together Throwing 8x Hammer Winds with Chain handle hammer 16# 8x Light Hammer Throws 5x Standing Open Stone Throws 5x Braemar Throws (25 lb) 5x Reverses 7x Full Throws Kind of a light throwing practice today. But it probably should have been lighter. I think with the volume of other work I'm doing right now, the throwing practices during the week should more about drilling. By the time I got to the O-Stone Full Throws today I was tired & the throws were only going about 33-35'. VIDEOS: Hammer: Open Stone #1: Open Stone #2:
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Hammer Form Check
I think these pictures tell the story pretty well. My arms should be straighter, I should be using my hips more & bending my knees more. Any comments, tips, drills, etc are greatly appreciated. Here's stills from the 3rd turn of the video posted above: |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Open Stone Form Check
Same thing - these are stills from the video above. I am opening up WAY too soon on the end. Would appreciate any comments/tips, drills, etc. Thanks in advance! |
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Alan H
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In hammer, yeah, relax your arms more. Here a pic you've seen before of
some guy we see around now and then who is an OK hammer thrower, though
he really needs a new kilt. :lol:
That's at max layout. You seem to have pretty good layout, actually, but compare the elbows. I see that you're looking up at the delivery. Excellent. Thumbs up dude, I bet that added a couple of feet, right there. That same guy in the red kilt, up there told me something that changed how I throw hammer. 1. feel like your hips are attached to a ramrod, attached to a wheel on a big steam engine. WHAM, WHAM, WHAM... I actually interpreted that to mean that the ramrod was driving my hips from side to side, so I practiced that for a month. Then I talked to this dude on the phone and he said...uh...no...front to back. So I did that, too. It helped, doing both of them, actually. 2. I didn't "get it"...I didn't really "get it" despite all the words and writing and blah blah blah and the low point has to e here and OMG until I started practicing point #1 up there, with a WOMENS hammer. All of a sudden I didn't have to worry about the weight of the ball, I didn't have to struggle to keep it under control and I got the "feel". It was one of the biggest "AHA!" moments I've ever had in the Games. So many guys get this big wide stance and feel like they gotta lock their bodies down and get strong and rigid and CENTERED and then force that ball around them a mess of times until they finally whale away on it and it flies. OK, that works if you're freaking Hercules. But for us mere mortals.... it doesn't. Ryan told me to narrow my stance. I did, and then I was unstable for about two months until I spen tosme time with the womens hammer and figured it out. I was unstable until I learned, by winding the womens hammer to give up control to the ball. Don't dominate the ball, counterbalance and DRIVE the ball. My hammer mantra? "Alan, give up control to the ball"... relax. Be long. Easy peasy. Let the hip ramrod drive the ball. The hip ramrod is NOT relaxed and easy peasy. But the shoulders are. So Eric...take one plate off of that hammer and RELAX. Especially on the first wind, just relax. It'll go. Then, Reach. Be long. Be easy. Your arms are ropes. You barely need to hold on to the shaft, easy forearms. -->But Feel the hips on that ramrod, back and forth, side to side, forwards and backwards. Finally....reach back on your right even MORE. Catch the ball behind you even MORE. Sup[er exaggerated. You're throwing low 80's now. Look for 90 by Queen Mary. I might have to throw in the C's on Saturday. You're gonna kick my ass! You are coming along scary fast, I am damned impressed. Edited by Alan H - 1/17/12 at 10:57am |
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