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Training Log: Sean Urquhart |
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Posted: 1/12/13 at 1:35pm |
Figured I would start recording my training in hopes that some of the bigger throwers could offer some much needed advice.
I just finished my second year competing and improved greatly from the first year. I am really looking forward to moving up through the ranks this coming season. I have no previous throwing experience, so I view each comp as a learning experience as well as some of the better throwers blogs. I am currently training 4 days per week. All training is done in my garage. Stats Age: 27 Height: 6'2'' Weight: 245 (all pr's in 2012 season) Braemar - 38 Open Stone - 47. 5 HWFD - 34.10 LWFD - 72.3 HH - 80.10 LH - 105.6 Sheaf - 30 Caber - crap WOB - 14
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Recently got married and went on a honeymoon during winter break. So I figured I would start my posts with my training from the time I came back home.
1/3/13 - Thursday
First day touching any weights in two weeks - this is the longest break I've had from the gym in over 3 years. But it was well worth it to spend some quality time with my wife. Gonna start back down with the weights and ramp up the next 4 weeks before a small deload. Speed Lower Emphasis Box Jumps 15 total reps Med Ball Slams 15 total reps Speed SSB Front Squat w/ Chains 135 x 3 155 x 3 185 x 3, 3, 3, 3, 3 Hip Snatch 135 x 3 155 x 3 180 x 2 200 x 2 215 x 2 225 x 2 235 x 1.5 (missed the catch on my second rep) SSB Explosive Goodmornings Avg Band + 95 x 5, 5, 5, 5 |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 1/4/13
Upper Emphasis Med Ball Toss (These are explosive presses - one arm at a time with a 16 lbs med ball - kind of like a box jump for the upper body - I have no idea if these will be of any help but I'm hoping it translates to the stones) Vert - 6 total reps Horz - 6 total reps Incline Bench (3x3, 2x5) 135 x 5, 5 185 x 3 225 x 3 250 x 3 270 x 3, 3, 3 250 x 5, 5 Standing Strict OHP (5,4,3,2,1,1) 175 x 5 190 x 4 205 x 3 215 x 2 225 x 1 235 x 1 DB Rows 120 x 12, 12, 12 Upper Back Core Arms |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Sunday - 1/6/13
Lower Emphasis Box Jumps 16 total reps Front Squat (1-5-1-5-1) 135 x 3 185 x 3 225 x 3 265 x 2 295 x 1 315 x 1 (Add Belt) 340 x 1 (3 sets) 315 x 5 (2 sets) Hip Snatch 135 x 3 155 x 3 185 x 2 200 x 2 215 x 2 230 x 1, 1, 1, 1 Paused Front Squat 275 x 5, 5 Hungarian Core Blaster 75 x 20, 20 Ghetto GHR BW x 8, 6 |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Tuesday - 1/8/13
Upper Emphasis Med Ball Explosive Press Vert - 8 total reps Horz - 7 total reps Push Press (3x3, 2x5) 135 x 3 185 x 3 225 x 3 250 x 2 270 x 1 285 x 3, 3, 3 (last set - managed to press the bar straight into the bottom of my chin on the first rep - FTW) 265 x 5, 5 Speed Incline Bench (6x3) (press before touch and explode) (I'm thinking about keeping volume same and increasing % each week until deload) 185 x 3, 3, 3, 3, 3, 3 Weighted Chins +50 x 5 +60 x 5, 5 +25 x 10, 8 Upper Back Arms Core |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thursday - 1/10/13
Lower Emphasis Box Jumps 10 total reps Speed SSB Front Squat w. Chains (5x3) 135 x 3 155 x 3 185 x 3 200 x 3, 3, 3, 3, 3 155 x 3, 3 (paused each rep in hole for 5 count) Snatch First rep = Full Power Snatch from Floor Second rep = Hip Snatch 135 x 2 155 x 2 175 x 2 195 x 2 205 x 2 215 x 2 225 x 2 235 x 2 (This was a PR from the floor) Explosive SSB GoodMornings w. Avg Band 115 x 5, 5, 5 Hatfield SSB Squat 315 x 10 405 x 10 |
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Mean Well, Speak Well, Do Well
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Yeah, that feels great doesn't it? Strong throws for a second year, Sean. What's your background?
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanx Sean.
It felt great when it happened and again while shaving lol. My background has nothing to do with strength sports. I played baseball all my life (all-Ohio twice in high school) but was always the skinny kid. I've lifted since high school but had very little direction. I can honestly say that competing in the highland games has allowed me to focus my training and make significant gains in the past two years. Before training specifically for the highland games I was about 205 soaking wet. Now I hover around 245. I compete mostly in and around Ohio but would like to start traveling and competing on a larger scale. I still have lots of room for improvement and any advice is appreciated. I train and throw alone so the only time I can get any real feedback is at competitions or when I read other's blogs for technique discussions.
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 1/11/13
Upper Emphasis Explosive Med Ball Press 10 total reps Incline Bench (3x3, 2x5) 135 x 5 185 x 3 225 x 3 245 x 1 265 x 1 280 x 3, 3, 3 260 x 5, 5 Standing Strict OHP (5,4,3,2,1,1) 180 x 5 195 x 4 210 x 3 220 x 2 230 x 1 240 x 1 DB Rows 130 x 10, 10, 10 Upper Back Arms Core Saturday - 1/12/13 The heat wave in northern Ohio has allowed me to get back out and start throwing. Its been about 4 weeks due to vacation and the snow. The field had about 2 inches of standing water so I had to throw with straps. Not sure how this affects distance but I'm assuming it probably adds a bit so I'm taking my numbers with a grain of salt until I can get back to using the hook grip with a weight that is not submerged in mud. HWFD 1 Turn x 4 (I really hate these...it feels like the weight throws me instead of the other way around) Full x 12 (avg 35...had one at 38+) Not sure how that big throw happened but I'll take it. |
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phatmiked
Postaholic Joined: 4/13/07 Status: Offline Points: 2321 |
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Good numbers for only your second season and no throwing background.
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Nathan Parker
Postaholic Arnold Am........ check. Time to go Pro. Joined: 7/12/11 Location: United States Status: Offline Points: 1515 |
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Good to see you Logging!
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Sport Kilt
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Thinking on it, baseball makes an awesome background for a thrower. You've got literally thousands of reps getting hip and shoulder separation.
And obviously the carryover is working like a hot damn. My only suggestion right now for someone training alone is tape almost every throw you do and review it.
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanx Nate, I figured I'd follow suit.
I hope you're right Sean. I started taping some throws last year but when I took time to review them I had no clue what I was looking at. I've started watching some of Matt V's technique analysis videos and I am starting see the throws in a different way.
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanx phatmiked
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Sunday - 1/13/13
Lower Emphasis Box Jumps 9 total reps Front Squat (1-5-1-5-1) 135 x 3, 3 185 x 3 225 x 2 265 x 2 300 x 1 325 x 1 (Add Belt) 350 x 1, 1, 1 325 x 5, 5 Snatch from Blocks (few inches above knee) working on speed and just didn't feel like snatching heavy 4 workouts in a row 135 x 3 155 x 3 175 x 3 195 x 3 Clean Grip Snatch 155 x 5, 5 Paused Front Squat (3 seconds in hole) 285 x 5 Hungarian Core Blaster 100 x 15, 15 Ghetto GHR BW x 6, 6, 6 |
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Tuesday - 1/15/13
Throws Training First time throwing any stones since mid September. Things felt better than expected. 16 lbs. Indoor Shot Facing - 5 throws Standing non-Reverse - 5 throws Standing w. Reverse - 10 throws (most were in the 43 to 45 range) Upper Emphasis (Few hours later) Explosive Med Ball Press 9 total reps Push Press 135 x 5, 5 185 x 3 225 x 2 255 x 2 275 x 1 295 x 3, 3, 3 270 x 6 Speed Incline Bench (6x3 - Press before touch) 195 x 3, 3, 3, 3, 3, 3 Weighted Chins +60 x 5, 5, 5 Fat Rope Chins +25 x 8 BW x 10, 10 Upper Back Arms Core
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thursday - 1/17/13
Lower Emphasis Box Jumps 15 total reps Speed SSB Front Squats 135 x 3 185 x 3 205 x 3 225 x 3, 3, 3, 3, 3 Hip Snatch 135 x 3 155 x 3 175 x 2 195 x 2 215 x 2 225 x 2 235 x 2, 2 *225 felt really good...235 felt absolutely horrible...slow and heavy...ugghhh Explosive Good Mornings w. Chains 135 x 5, 5, 5, 5 Hatfield Squat 405 x 8, 8 Shrugs 350 x 15, 15 Core Upper Back Plan for tomorrow is indoor shot, lwfd, hammer.
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Mean Well, Speak Well, Do Well
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Sean
Postaholic 9th Best in the World - 2010 Joined: 12/05/06 Location: Canada Status: Offline Points: 3759 |
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Strong.
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanx Sean.
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 1/18/13
Throws Training Indoor Shot LWFD No Hammer - Still crazy wet and swampy on the practice field Started feeling kinda sick Friday night but figured I was just tired. Weighed myself Friday before going out with friends (248). Weighed again before bed (244) - What the??? - How is that even possible after a large dinner. Weighed when I woke up (242) - Oh man this sucks...my body is playing tricks. Saturday - 1/19/13 Had a huge headache and feeling achey but I thought a big breakfast and lifting would help. Upper Emphasis Push Press 135 x 5, 5 185 x 3 225 x 3 245 x 2 265 x 2 285 x 2 295 x 2 305 x 2 By this point my head was pounding. Oh well, lets just do some speed work and call it early. Speed Incline Bench 185 x 3, 3 Nope, this is not gonna work...lol. Pretty sure I got the flu. Thanx elementary students with sticky hands. I don't think all the Purel in the world would have saved me with how my students are dropping like flys the past two weeks. I guess it was only a matter of time.
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Tuesday - 1/22/13
Spent the past three days recovering from the flu. Now its time to get some work done. Upper Emphasis Exp. Med Ball Press 10 total reps Push Press 135 x 5, 5 185 x 3 225 x 2 250 x 2 275 x 1 290 x 4, 3, 3 (I think I had 5 reps in the tank on my first set but I don't want to make a habit of missing reps) 260 x 7 Speed Incline Bench (press before touch) 185 x 3, 3, 3, 3, 3, 3 Weighted Chins +50 x 8, 6, 5 Fat Rope Chins BW x 10, 10 Upper Back Arms Core
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thursday - 1/24/13
Lower Emphasis Speed SSB Front Squats 135 x 5, 5 185 x 3, 3 205 x 3 225 x 3 240 x 3, 3, 3, 3 Hip Snatch 135 x 3 160 x 3 180 x 3 200 x 3 215 x 3 230 x 3, 3 Explosive Good Mornings 135 x 5 155 x 5 175 x 5 155 x 5 Hatfield SSB Squat 315 x 15 Seated Leg Curls Avg Band x 15, 15
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 1/25/13
Upper Emphasis Exp Med Ball Press 10 total reps Incline Bench 135 x 5, 5 185 x 3 225 x 3 250 x 2 275 x 2 295 x 2, 2, 2 265 x 5 225 x 11 Standing Strict OHP 180 x 5 195 x 5 210 x 5 DB Rows 120 x 10, 10, 10, 10, 10 Upper Back Arms Core
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Sunday - 1/27/13
Lower Emphasis Box Jumps - Seated and Depth 14 total reps up to 44" Front Squat 135 x 3, 3 185 x 3 225 x 2 265 x 2 305 x 1 335 x 1 (Add Belt) 360 x 1 335 x 5, 3, 3 Snatch (From Floor) 135 x 3 155 x 3 175 x 3 195 x 2 205 x 1 215 x 1 225 x 1, 1, 1 Paused Front Squat 295 x 5 Speed Deadlifts 315 x 2, 2, 2 345 x 2, 2, 2 Core
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Wednesday - 1/30/13
Upper Emphasis Explosive Med Ball Press 8 total reps Push Press 135 x 5, 3 185 x 3 225 x 2 255 x 1 275 x 1 (Add Belt) 295 x 1 305 x 1 315 x 1 (PR - All went well so I wanted a little more) 325 x 1 (PR !!!!!) 275 x 5, 5 Speed Incline Bench 205 x 2, 2, 2, 2, 2, 2 Weighted Chins +50 x 8, 7, 6 Towel Chins +25 x 8, 8 Upper Back Arms Core
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Mean Well, Speak Well, Do Well
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phatmiked
Postaholic Joined: 4/13/07 Status: Offline Points: 2321 |
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strong
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Thanx Mike!
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Friday - 2/1/13
Lower Emphasis Wanted to try something new so I switched snatch and squat. Hip Snatch 135 x 3, 3 155 x 3, 3 175 x 2 195 x 1 210 x 1 225 x 1 235 x 1 245 x missed the catch 4 times...I knew I had it in me I just kept losing the bar in front 245 x 1... There was no way I was gonna lose this battle!!! Speed SSB Front Squat 135 x 5 185 x 3 205 x 3 225 x 3 245 x 3 260 x 3, 3 245 x 3 225 x 3 Explosive Good Mornings Avg Band + 115 x 5, 5, 5 Ghetto GHR BW x 6, 6
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Mean Well, Speak Well, Do Well
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Saturday - 2/2/13
Had to skip upper lifting session due to visiting Grams over the weekend. Monday - 2/4/13 Lower Emphasis Wanted to do some testing and then take things lightly for a few days before hitting it hard again. I just finished the past 4 weeks or so emphasizing sets of 5 reps in the front squat. I liked the results and may stick with 5's a little longer and then move to triples in a few weeks. Box Jump 12 total reps Front Squat 135 x 3, 3 185 x 3 225 x 2 275 x 2 315 x 1 (Add Belt) 340 x 1 360 x 1 380 x 1 390 x 1 (+30 lbs since beginning of offseason) 405 x Miss - I dropped the bar forward about midway - The bar hit the pins and bent to fubar standards - That was my favorite bar - Tear Snatch (Reps 1 and 2 from floor - Rep 3 from hip) 135 x 3, 3 155 x 3 175 x 3 195 x 3 205 x 3 215 x 3 Called it quits. The next few days will be light and I'll hit it hard again on Friday. |
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Mean Well, Speak Well, Do Well
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Nathan Parker
Postaholic Arnold Am........ check. Time to go Pro. Joined: 7/12/11 Location: United States Status: Offline Points: 1515 |
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Sucks your bar is trashed. You might find a hidden gem on craigslist or at "play it again sports"(if you have any near you).
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Sport Kilt
JDJ Caber Company Hylete.com |
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