TRAINING LOG: Tom Lawrence

Nice lift, sir. 

Thursday 7/30/15

Push Press

• 45x10, 65x10, 75x5, 85x5
• Then singles with a 3 second pause at the top with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
• I tried 205 and missed.  Still all good.

Tom

Myles - I printed that out and put it on my bulletin board.  Thank you, sir.


Friday 7/31/15

Squats

• 45x10, 75x10, 95x5, 115x5
• Then singles with a pause at the bottom with 135, 155, 175, 195, 215, 235, 255, 275, 295
• Had to ease 315 down to the rails after the pause.  Still a good day's work, and my hips and back feel great.

Tom

Nice PR sir.   

Finished out the week with --

Bench Press

• 45x10, 65x10, 75x5, 85x5
• Then singles with a pause at the bottom with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225.  Missed at 235, but pushed it up with a start from a spotter.

Then throwing:

28# LWFD

• Hold the X drill
• 5 x throws from the board
• 5 x single turns
• 10 x double turns
• I need technical help on this one.  I made a change on the cast that has driven my speed way up going into both turns.  Now because of the increased force,  I find myself countering the weight and throwing while pulling against it - actually leaning back - by the time I get to the trig.  I don't have video, but I think this may be common enough that it is recognizable.  I'm pretty sure it's a footwork thing in the sprint, but I'd appreciate the input.  Advice on solving this?

22# Heavy Hammer

• In blades
• 2 x long sets of winds
• 5 x single wind throws
• 5 x two wind throws
• 3 x three wind throws -- just out of gas at that point.
• Not getting as much of a lift on the release as I wanted, but I can chalk this one up to just plain mobility and muscle building.  By the time I was done with hammer, my shoulders weren't crackling any more.

Tom

If you get some video I can take a gander. My lizard brain needs to see it happening!

Lol....shouldnt be your shoulder hurting......knee and legs sure

The holy trinity 

TomLawrence wrote: Contrarian down-up drill, scored a couple of good gouges in my parking area figuring just how far I could sink on the weight.

Hey Tom, could you describe this? Are you reaching back and dropping until the weight hits the ground?

Damien,

I hit the ground a few times by sinking too low, but that is not the intent. 

It's what Tony described - basically the WOB setup without the big pull.  It's a timing exercise to teach the muscle memory where the drive comes from on the swing, how far the hips can go down to chase the weight before you pull, and where the low point should be.  I got it out of Mike and Mindy Pockoski's Contrarian Approach to Highland Games training materials.  It's a good warmup for me to get my body ready, and to find flaws like the one I just corrected with pulling too early.

By pulling too early I wasn't letting the weight fall far enough first, so I was pulling it out of its downward arc without getting any gain from it.  I also wasn't able to pull all the way through.  It's rookie stuff that you are probably way past.

Tom




Edited by TomLawrence - 8/04/15 at 10:09pm

Wednesday 8/5/15

Dead Lift

• 45x10, 75x10, 95x5, 115x5
• Then sets of 4 with 135, 155, 175, 195, 215, 235, 255, 275
• All there was in the tank that day.

Thursday 8/6/16

Push Press

• 45x10, 65x10, 75x5, 85x5
• Then sets of 4 with 95, 102, 115, 125, 135, 145, 155

Unweighted dips and cable curls followed.  Rehabbing my right elbow and left bicep a little.  Just wear and tear.

Tom

Pictures...or it didn't happen.

(Of the boys...I know you are working.)

That's just great man. Please give them hi fives for me!

Ended up last week just feeling beat up.  My lower back had some rude inflammation going, and my SI joint was poppin' and lockin' like Turbo.  Apart from a Yoda hike on Saturday, I took the weekend to recover. 

Monday 8/10/15
Core and mobility work. 


Tuesday 8/11/15

Push Press

• 45x10, 65x10, 75x5, 85x5
• Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
• >200 will be there when it's time to try it again
  

The family and I looked at the rest of the games season now that my back seems more reliable.  Given Duncan's rehabilitation timeline and the boss lady's work and race schedule, it looks like I am done for the year having only done one games (NTKO which I threw injured).  I'm going to look at the positive side of this and say that's just more time to continue to get stronger and more technically proficient without a deadline any closer than early 2016 season Florida games.

Tom

But of course.

Wednesday 8/12/15

Dead Lift

• 45x10, 75x10, 95x5, 115x5
• Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
• Called it there while the pull was still smooth
• Avoiding overconfidence, or as I like to call it, "The ability to lose gains."

Tom