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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/25/16 at 12:26pm
Tuesday 10/25/16

Dead Lift
  • 45x10, 75x10
  • Then sets of 6 with 95, 135, 155, 175, 195, 215, 235, 255
  • Did these fast, trying to rediscover some boom.

Rickshaw Shrugs
  • 3x15 with 180

Tom


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Thursday 10/27/16

Push Press
  • 45x10, 65x10
  • Then sets of 6 with 75, 85, 95, 105, 115, 125, 135, 145, 155

Cable Curls 10 8 6 4 2

Done and on travel for the next few days.  I've got hip mobility and stability issues, so I'm sorting those out. 

Tom



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Wednesday 11/2/16
Bench Press in 8s and Lat Pulldowns

Friday 11/4/16
Squats in 8s and T-bars

No strength to speak of and I was shaking when I left the gym today.  I'm also dropping weight.  I'm starting to worry that I might be sick or something.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/08/16 at 1:50pm
Blairsville is sitting at very low humidity right now and right between two wildfires, so there is a general haze of smoke everywhere. It's Appalachia, so it's not that visibly noticeable most of the time, but you can smell it, and it shut me down yesterday during a bike ride.  I'm still wheezing.

Point being, the boss lady pointed out yesterday that those of us with asthma are probably dealing with decreased lung function.  Go figure the weakness.  I married a smart girl.

Tuesday 11/8/16

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 115, 115, 115
  • Done.

Tom

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Wednesday 11/9/16

Dead Lift
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 215, 235, 255

Rickshaw Shrugs
  • 3x15 with 180


Thursday 11/10/16

Bench Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 150, 150, 150

Lat PDs 4x5


Friday 11/11/16

Squats
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135

Doubles start tomorrow

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/16 at 9:47am
Still here and still training, but I'm having to do some rebuilding in four areas:
  1. Lower body strength - for which my coach has switched up my protocols to get things back where they ought to be.  Lots of drop sets.
  2. General aerobic fitness - the wildfire smoke up here did a number on me.  I realized how bad my cardio had become the moment it was put under stress.  I bought a mountain bike, and I'm working on it.
  3. Hip and hamstring mobility - I zeroed in on that as at least half the problem with my lower body power.  I changed up things to work some yoga back in along with the mountain biking.  I can already see results in my posture.
  4. Actual rebuilding - we are having some significant water damage repaired in two rooms in our house, one of which is a bathroom which we took the opportunity to completely gut in order to rebuild it as fully accessible for Duncan.  It's all good, but I'm bleeding money.

Thanksgiving was good and we hosted 21 people.  I smoked two pork butts and a turkey.  We also had too much pie... said no highland athlete ever.  I did my duty.

Back to more interesting posting as soon as things settle out a little.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/16 at 10:18pm
All my strength problems traced to:
  • A fall off in core strength, because since August I have not been throwing multiple times a week.
  • Some hip mobility problems that were a secondary effect
  • Not enough sleep.

All fixable.  I have just about re-baselined, deloaded, and reloaded.  In the meantime:

Merry Liftmass


^^^ Note:  Picture of Carlos on my sweater ^^^

And Happy Throw Year!


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/17 at 1:02pm
Happy 4 year NASGAversary to me!  I usually take this day to reflect in my TLOG, so here we go:

Last season was a blast and a complete success.  My training plan enabled me to remain pretty much injury free, to set some PRs, and to have a lot of fun.  No reason to change any of that for this year.

New programming tweaks based on November's and December's data include:
  • A slight adjustment to my squat depth (trying parallel rather than ATG) and to my dead lift stance (slightly narrower). 
  • I am also now doing a daily Ashtanga Yoga practice in the evenings, sometimes preceded with foam rolling.  That counts as the mobility and core work I was missing.  I've been back at it long enough that I'm seeing benefits and getting some flow back.  Ashtanga works best if you do it every day, so I have had to be gentle on myself getting back up to speed.
  • I'm now conditioning at least twice a week, not counting the Ashtanga practice.  I had lost some lung function that I needed to get back.  So far so good there.
Throwing will resume as soon as the field dries out.  I already moved the trig and the caber path.  I also need to move my height event standards, but I have to burn off some brush first.  I need to weld new guy rope stakes too, but that's easy.

The boss lady and I are sitting down with the calendar to plan out my games season and her race season around the rest of the family.  Both boys are in Cub Scouts now, Roland is in karate, and Duncan has a significant surgery coming up.

------------------------------------------------------------------------------------------------------------------------------

Back to regular record-keeping:

Monday 1/9/17

AM Conditioning
PM Yoga


Tuesday 1/10/17

AM Gym

Push Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165

Dips 3x10 @BW

Cable Curls 10, 8, 6, 4

PM Foam rolling and yoga


Wednesday 1/11/17

Dead Lift
  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 4 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315

Rickshaw Shrugs 4x10 @ 270

PM will be foam rolling and yoga

Tom


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Thursday 1/12/17

AM Gym -- I superset bench with bench

Bench Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195

Incline Press
  • 3 x 10 with 95

Lat PDs
  • 4 x 8 with 130

PM yoga practice


Friday 1/13/17

Squats
  • Sets of 15 with 45, 75, 95, 115, 135, 155
  • Hate

GHRs
  • 3 x 10, unweighted

T-Bars
  • 3 x 10 with 50, fast

PM will be foam rolling and yoga practice

Tom


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Saturday 1/14/17 - Sunday 1/15-17
  • Regular yoga practice and some conditioning.

Monday 1/16/17
  • 16# hammer winds 3 x 20, for smoothness
  • Repainted the trig
  • Re-set up my portable WOB tower in a new place
  • Regular yoga practice

Kicking of a week of 8s at the gym later today with push press.

Tom

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Tuesday 1/17/17

AM
Push Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Cable Curls
  • 10, 8, 6, 4

PM
Normal yoga practice


Wednesday 1/18/17

AM
Dead Lifts
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275

PM
Normal yoga practice later tonight

Paradox of the day:  one would think that socks sold as 'dead lift socks' would fit over the calves of someone who - say for example - dead lifts regularly.  Apparently that is not the case.

Tom

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Thursday 1/19/17

AM
Bench Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

Lat PDs
  • 3x8

PM
Yoga practice


Friday 1/20/17

AM
Squats
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195
  • Stopped at bodyweight due to a head injury I sustained last night.  The blood pressure shift just hurt too much.

T-Bars
  • Sets of 8 with 70, 80, 90

PM
Regular yoga later tonight

Tom


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Saturday 1/21 - Sunday 1/22

Conditioning, yoga, and a little bit of
42# WOB
  • Contrarian down up drill for timing
  • Five throws to find the current baseline
  • Now that I have that I can begin the WOB Protocol that a certain large friend taught me


Monday 1/23/17

AM
Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

Z Press
  • 3x10 with the bar

Broceps with dumbbells


PM
Regular yoga practice to follow.

Tom

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Tuesday 1/24/17

AM
Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375
  • Powah! Clearly my mobility work is having some kind of positive effect.


PM
  • Yoga as usual. 
  • Planned out new sheaf standards to put up after Duncan's surgery.  I think I can plant poles that I don't have to use guy ropes on, which would be nice.

Tom

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Wednesday 1/25/17

AM
Bench  Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165 175, 185, 195, 215

PM
Yoga practice


Thursday 1/26/17

AM
Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 255
  • That's it.  Out of gas.

PM
Yoga planned.

Tom

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Five days in the hospital with Duncan, no sleep, high stress, lost 8 pounds from stress and not being on my regular diet.  Not the best waybto head into a max singles week, but as my coach says, you have to meet it where you are.

What do we do when life gives you hell?  Put it on the altar of iron.

BW: 194

Wednesday 2/1/17

Push Press
  • 45x10, 75x10, 95x5, 115x5
  • Then singles with 135, 155, 175, 195
  • Missed at 205

No yoga.  Migraine practice instead.  Buggerit.


Thursday 2/2/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then singles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375
  • 395 wouldn't go up today

Regular yoga practice.  Progress on hip opening for squats.

Tom


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Friday 2/3/17

AM
Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then singles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 20, 215, 225, 235

PM
Normal Yoga Practice


Saturday 2/4/17
Yoga practice
Bought materials for new 30' sheaf towers.  I'm excited.


Sunday 2/5/16

AM
Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then singles with 135, 155, 175, 195, 215, 235, 255, 275
  • 275 was clean and smooth.  295 stapled me.  Disapppointing, but it's where things are at the moment.

Tom


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Shaking it up a bit this week

Tuesday 2/7/17

AM
Push Press
  • 45x10, 65x10
  • Then sets of 6 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165

Farmer's Walk
  • 80# per hand, thick handles 4x100'
  • Massive CNS hit as my coach told me to expect

PM
Yoga practice


Wednesday 2/8/17

AM
Squats
  • Sets of 10 with 45, 65, 95, 115, 135, 155, 175

T-Bars
  • 3x6 with 135

PM
Yoga practice

Tom

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Thursday 2/9/17

AM
Bench Press
  • 45x10, 65x10
  • Then sets of 6 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195

PM
Yoga
Stepped on the scale and my weight started with a 2 again.  Progress.


Friday 2/10/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 6 with 95, 115, 135, 155, 175, 195, 215, 235
  • CNS is expectedly fried, so I called it there with some gas still left

"Braemar Press" (single arm landmine press from a Braemar stance, a la Langford)
  • 25x10, 35x8, 45x6, 55x4, 65x2 per side all in rapid succession

PM
Regular yoga tonight

Tom

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Yoga has been continuing uninterrupted.  It is doing the trick to keep me unhurt at the moment.  We'll see what happens once I start ramping up throwing.  Right now, it looks like I won't be able to make a game until May just due to family schedule and Duncan's recovery.

Tuesday 2/14/17
AM

Push Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165

Braemar Press
  • 3x10 per side with 50

Cable Curls
  • 10, 8, 6

PM
Yoga practice


Wednesday 2/15/17
AM - sick today so little gas in the tank

Dead Lifts

  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 4 with 135, 155, 175, 195, 215, 235, 255, 275, 295

Rickshaw Shrugs
  • 3x10 with 270

PM
Will be yoga practice

Tom
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Thursday 2/16/17

AM
Bench Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
  • Left some in the tank

Lat Pulldowns x 3 sets

PM
Regular yoga practice


Friday 2/17/17


AM
Squats
  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 4 with 135, 155, 175

PM
Regular yoga practice


The weekend was normal  yoga practice and moving 700 pound of pea gravel

Monday 2/20/17

AM
Light Hammer and LWFD

PM
Normal yoga practice

Tom


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Tuesday 2/21/17

Throwing
  • 16# stone drills
  • Light Caber practice
  • Hands, wrists, forearms, biceps taking a beating.  Welcome back to throwing!

Push Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135

Tired and angry. Fixed it with BBQ pulled pork.  Yeah.

Tom


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Wednesday 2/22/17

AM
Dead Lifts
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235
  • Struggling with the mental game today

Shrug Carry
  • 45# plate in each hand
  • 4 x 100'

PM
Yoga practice


Friday 2/24/17

AM
Bench Press
  • Sets of 8 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Did these on a breath count, so it was like a cadence press

Lat PDs
  • 3 sets

PM
Yoga tonight.

Tom

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Saturday 2/25/17

Squats
  • In a rush and done on a breath cadence
  • Sets of 8 with 45, 75, 95, 115, 135


Sunday 2/26/17

Conditioning = prowler flu

Have had to scale back on the yoga a little.  I dropped a 4x4 on my foot last week and some of the flow foot positions aren't letting it heal properly.  Throwing aggravates it too, but squats and other lifty things are fine.


Tuesday 2/28/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165, 175

Yoga later if my foot feels up to it.

Tom

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Wednesday 3/1/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 25, 275, 295, 315, 335, 355

Rickshaw Shrugs
  • 3x8 with 270
  • 2 second pause as the top of each rep


Thursday 3/2/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then triples with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215

Lat PDs
  • 3x8 with 150

Tom

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Friday 3/3/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then triples with 135, 155, 175, 195, 215, 235, 255, 275

T-Bars
  • 3x8 with 135

Chiro adjustment -- neck and hip totally ganked

Yoga - foot almost healed

Saturday 3/4/17
Conditioning

Monday 3/6/17
Yoga - back to normal

Tuesday 3/7/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

Yoga later

Tom



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Wednesday 3/8/17

Deads
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375
  • Felt very solid today.

Yoga later tonight to keep my hips working.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote B_McCraw Quote  Post ReplyReply Direct Link To This Post Posted: 3/08/17 at 7:07pm
Perused the last few posts of training, looking good!  Big believer in yoga?  
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TomLawrence View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/17 at 8:06am
Originally posted by B_McCraw B_McCraw wrote:

Big believer in yoga?  


Indeed.  It's proven to be the most reliable mobility work for me to keep my joints going and my posterior chain rehabbed.  Old HG athletes are like farm equipment -- if we stop moving, we seize up.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/17 at 2:05pm
Thursday 3/9/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225

Yoga


Friday 3/10/17

Squats
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275
  • Single at 295

Yoga


Saturday 3/11/17
Conditioning

Monday  3/13/17
Chiro adjustment (much better) and yoga


Tuesday 3/14/17

Push Press
  • Sets of 12 with 45, 65, 75, 85, 95, 105, 115

Braemar Press
  • 3x8 @ 90#

Cable Curls
  • 10, 8, 6, 4, 2

Yoga

Wednesday 3/15/17

Dead Lifts
  • Sets of 12 with 45, 75, 95, 115, 135, 155, 175, 195, 215
  • Adjusted my foot position just a little bit and got better pulls from the floor.

Yoga later

Tom


Aim high. Stay hungry.
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