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Training Log: Sean Urquhart

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SeanUrq View Drop Down
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 1:45pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 1:46pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 1:46pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 1:47pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 1:47pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 2:18pm
Originally posted by SeanUrq SeanUrq wrote:

Tuesday - 1/8/13
Push Press (3x3, 2x5)
   285 x 3, 3, 3 (last set - managed to press the bar straight into the bottom of my chin on the first rep - FTW)
 
 
Yeah, that feels great doesn't it?
 
Strong throws for a second year, Sean. What's your background?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/13 at 4:17pm
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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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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Good numbers for only your second season and no throwing background.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/13 at 12:55pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/13 at 6:18pm
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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Thanx phatmiked
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/13 at 6:24pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/13 at 8:52pm
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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Thanx Sean.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/13 at 11:30am
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/13 at 6:00pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/13 at 9:25pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/13 at 7:46pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/13 at 9:21pm
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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Thanx Mike!
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/13 at 8:35pm
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.


Mean Well, Speak Well, Do Well
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Nathan Parker View Drop Down
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Arnold Am........ check. Time to go Pro.

Joined: 7/12/11
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Nathan Parker Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/13 at 9:25pm
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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