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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/15 at 7:46am
Damn!!  Glad you're ok brother.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C Cook Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/15 at 11:19am
Good to hear no serious injury Tom. Flush the soreness with some high reps a couple days and train on. God Bless

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/15 at 1:20pm
Damn, man. Glad you're ok!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/15 at 4:30pm
The Cookster coming by w a shout out.  Nice.  Glad all is well
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/15 at 2:17pm
Thank you all.

Bad news -- didn't train the rest of the week due to correct thinking family pressure to get medically checked first.

Good news -- as of last night I have been cleared by a regular MD and my chiropractor (who knows what passes for 'normal' for my body) to lift and to throw.

I'm headed out momentarily to brave the mud and get some WOB in.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Brian Randell Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/15 at 5:47pm
Wow! Really glad your ok buddy!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 1:24pm
No worries.  The doctor on Thursday said, "Your muscularity protected you.  You were too strong to throw around when they hit you."  So I came home and thanked my coach. Big smile

Still waiting on insurance due to the holiday weekend.

Saturday 7/4/15

56# WOB
  • 10 throws at 8'
  • Just working on getting the pull back.


Monday 7/6/15

22# Braemar (quick practice)
  • 5 x toes to board
  • 10 x Braemar
  • Field is a mud pit, so I called there.
Core and mobility work tonight, then back in the gym tomorrow.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 2:17pm
WOB: Water Bottle Drill:

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 7:37pm
Yup.  I need to shoot new film from the side to make sure I'm doing that.  Good reminder.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/15 at 10:35pm
Yikes!!  Glad to hear everything is ok Tom.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/15 at 8:58pm
No worries.  Just got awarded > $6300 for the truck.  Not bad considering it was 11 years old and had 315000 miles on it. 


Tuesday 7/7/15

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Then two down sets 125x5, 125x5
  • Same exact numbers as last week.


Wednesday 7/8/15

Dead Lift
  • All off pattern because all the racks were slammed and I worked in with someone
  • 135x10, 185x5
  • Then sets of 3 with 225, 245, 265, 285, 305, 325 ... called it there.  The next sets were going to start being grinders and my coach warned me to be mindful of the lifts this week.
  • Then two down sets 225x5, 225x5
  • Felt the truck accident in my hips, but still got the work done.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 10:44am
Sweet deal!
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 11:04am
Originally posted by Sean Sean wrote:

WOB: Water Bottle Drill:


Who is that...and does he throw the WOB high?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 11:09am
Josh Goldthorpe and pretty good for a skinny kid, yep.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Sean Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 11:12am
Same pattern Zolk does:

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 1:47pm
I feel like I'm doing the 'wait for it to fall and chase it with my hips' but film will tell me for sure.  I'm not tall, so I reached out to JVG on this some time back and he advised sinking further than I was.  I just have to verify that I'm actually doing it now that my back is recovered.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/15 at 8:02pm
Something that helped me recently (Z does it too) is to REALLY relax and go slow in the beginning.  Literally just stand up with the weight and let gravity swing it a little behind you then swing it forward gently and let it go between your legs and bend at the waist, drive the hips down to chase it to the low point between the feet, then keep pulling like hell.   When I do it right I feel it pull from the back all the way through the throw.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/15 at 11:52am
Good cues TROB.  Thanks.

Thursday 7/9/15

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215
  • Nice and easy through the shoulders.


Friday 7/10/15

Birthday Squats
  • Just like regular squats, only I'm older and creakier.
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 205, 215, 235, 255
  • Two down sets 175x5, 175x5
  • Solid, no trouble.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/15 at 12:03pm
Nothing useful to report, just trying to keep myself from rolling to page 2 in the shade of the real athletes on here.  I have managed some decent volume work in the gym this week, but it has all been maintenance level stuff.  No throwing due to a mixture of violent weather and illness.  Body weight is back down as well.  Crap.  Hard to catch a break this summer.

Still, things look better today, so here's hoping for field time over the weekend. 

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/15 at 3:05pm
Happy Birthday as well old man.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/15 at 3:27pm
Originally posted by grasshopper grasshopper wrote:

Happy Birthday as well old man.


Thanks man.  Still holding to the belief that I am immortal due to the lack of contradictory evidence.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/15 at 8:13pm
Agreed......
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/21/15 at 1:07pm
The weekend was illness and cycling migraines.  F-that! so I took the 'burn it out' approach to great success.

  • 2.5 mile Desoto Falls hike with approximately 48 pounds of little warrior on my back.  The trail is rated at Easy/Moderate and took approximately 1.5 hours.
  • Also did a bunch of prowler work... the noisy gas-powered kind with the spinning blade underneath to reclaim a patch of property that had fallen into neglect.  Sick shoulder and chest pump due to the hills involved.


Monday 7/20/15

Body weight is down to 196.  I'll fight to get back on the proper side of 200.

42# WFD
  • 5 x throws from the board
  • 5 x single turns
  • 5 x full throws

28# WFD
  • 10 x full throws
  • Trying to build speed while not fouling.


Tuesday 7/21/15

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
  • Then three down sets 185x5, 185x5, 185x5
  • Grateful to be reliably back over 300 for reps.  Everything was stable, so we'll see what the DOMS are like.

Stones tonight if possible.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/21/15 at 4:27pm
Originally posted by TomLawrence TomLawrence wrote:

2.5 mile Desoto Falls hike with approximately 48 pounds of little warrior on my back.  The trail is rated at Easy/Moderate and took approximately 1.5 hours.
  • Also did a bunch of prowler work... the noisy gas-powered kind with the spinning blade underneath to reclaim a patch of property that had fallen into neglect.  Sick shoulder and chest pump due to the hills involved.
Man work....best form of swole and sore in the business.
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/15 at 12:17pm
I agree, Tony.

Throwing in the evenings momentarily delayed due to thunderstorms. I can throw in rain or dark, but not both.

Wednesday 7/22/15

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 185
  • Then three down sets 95x5, 95x5, 95x5.
  • Nearly left the ground on the first down set going from 185 to 95.  LOL


Thursday 7/23/15

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255, 275
  • Then three down sets 145x5, 145x5, 145x5
  • Little slow on these today because the Dead Lift DOMSinatrix showed up this morning to administer punishment.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote grasshopper Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/15 at 9:34pm
Nice new truck man!!  Blue is your color....
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/15 at 10:12pm
Thanks!  I got a great deal.  Even better - they will deliver it up to the house tomorrow, so we don't have to drive 100 miles back down to the city to go get it.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/15 at 1:21pm
Friday 7/24/15

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225
  • Then three down sets 115x5, 115x5, 115x5.
This was the end of the first week back to going heavy (for me) on main lifts, and although I'm sore, I'm uninjured.  This is awesome.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/15 at 8:59am
Saturday and Sunday 7/18-19/15

Helton Creek Falls trail hike with Duncan riding shotgun.  Approximately 1/2 mile round trip, rated Easy, and it was even including some very careful rock hiking.

Braemar Stone
  • 16# toes to board x 5
  • 28# Braemar x 5 to prime me for proper leg drive
  • 22# Bramar x 10

O-Stone
  • 10# MSA x 5
  • 16# MSA x 8
  • Glacially slow, but figuring it out

56# WOB x 10
  • I tried the "water bottle drill" with a 3.5" slice of 4x4, because I'm short and would probably hit a water bottle standing full upright.  I was missing the 4x4 on 8 out of 10 throws.
  • Film corroborates that I am not sinking enough.  Well that's clear now.

Sheaf x 10 = embarrassing but coming back.

Hammer today if the weather cooperates.  Bound to be hilarious.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/28/15 at 7:17am
Monday 7/27/15



16# Hammer
  • In blades (more on that in a minute)
  • 2 x long sets of winds.  Working on some of the cues that have been discussed here recently.
  • 5 x one wind throws
  • 5 x two wind throws
  • 6 x three wind throws
  • Didn't suck!  Distances looked pretty good for coming back from nothing, I didn't hurt myself, and I figured out a couple of things.

Fixed the following:
  • I put gel insoles on top of the regular insoles in my hammer boots.  It helped me feel like my feet weren't flopping around loose in the rigid soles and steel toes.  This really increased my feeling of control at my feet (much more than I figured it would), and it significantly reduced the amount of fatigue from shagging the hammer.  Huge bang for the buck if anyone who reads this has the same trouble with cheap boots.
  • I remembered a basic thing that Duncan showed me years ago and that Rich Gideon reinforced at the Blairsville Games soon after that.  Get your head out of the way on the release.  I realized that I was looking over my shoulder instead of up on the release and it was causing me to throw flat.  I didn't used to have this problem, but apparently it's a bad habit that had crept in.  Simple fix for a big benefit, and up has been reacquired.
  • General progress on not pulling my arms in.  Many more reps required.

That's a lot of words to just say it was a super practice, but it was exciting for me.  Hammers are fun again. 

Core and mobility work followed.  BroTip! -- doing ab wheel work after hammers is a whole different experience than doing it any other time.

Tom

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