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C. Fay Training Log

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CharlesFay View Drop Down
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Tuesday Throws

Throws w/16lb stone
Standing throws, toes to trig x5
Standing throws dropping to 1 knee, no reverse x3
Braemar x3 no reverse
Braemar x3 reverse
MSA x10

2 turn throws
w/56 x3
w/49 x3
w/28 x3

Light hammer work
Walking winds x10
2 wind and release, 3 wind and release 
1 wind x3
2 wind x3
3 wind x3

MSA still moving gradually upwards but nothing impressive, I seem to be figuring out when to actually push the stone at this point, but its not consistent. The weights felt pretty good. Hammer work was not too bad considering I didnt throw it at all last week. 3 wind is starting to feel more comfy but I am still going to need to work on catching it further back and when to accelerate on the second wind.
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Wed Accessory 

MSA w/12lb indoor shot x10
Walking Hammer winds forward/backward w/HH 2x10
Cuff complex and mobility work

BB Overhead Press (cleaned from floor)
barx10
95x10
135x5
165x1
185x1
205x1
225x1
205x2
185x3

Pressing was supersetted w/ring pullups bwtx3, +20lb x3, +40lb x3, bwt x10

1 arm KB Press 50x5, 70x5, 106x2

HIT style pulldowns x8, x10

Called it a day and saved something in the tank for squatting and pulling tomorrow.  I am pretty weak with overhead pressing due to being unable to come close to a good rack position. I have tried many things for a long time and made little progress due to my left arm where my bicep was reattached being super tight, I have accepted it though. I played with my push band for the hell of it, kind of knowing it was useless for this training day because I consider the overhead pressing to be a grinding exercise and not something that emphasizes speed. The push band had settings for overhead BB press and KB press, but since I clean them from the floor, it screws up the readings and makes them invalid. No big deal, really I am more concerned in monitoring my speed on squat, bench, dead, BB snatch and KB snatch more than anything else at this point. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 6/17/16 at 6:17am
Thursday Lower

Warmup: 45 degree hypers 2x15, GHR 2x12, Rev hyper 2x12, Standing Abs 2x12, Landmines 2x12, Front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, various hip mobility drills

BB Free Squat w/Buffalo Bar
barx10
145x10
235x5 @.58 m/s
285x3 @.62 m/s
325x1 @.69 m/s
375x1 @.47 m/s
415x1 @.58 m/s
465x1 @.26 m/s
505x1 @.4 m/s
535x1
add Reverse bands 605x1 #.36 m/s
505x2

(I screwed up and accidentally turned the pushband off a few times while squatting, so didn't get data on some)

Deadlift: 315x2, 405x1 (psoas just killing me here so I just stopped deadlifting)

Seated Goodmornings 105 4x10
Ab wheel 2x12

I definitely was feeling a little banged up going into this session and the psoas was acting up a good bit, causing a sharp pain in my lower back in the hole and parts of the upper concentric portion of the squat. This is why my bar speed is quite variable because on my slower sets, the issue was more exaggerated and the pain makes me slow down a bit. I worked up to some decent poundage on the squats but by the time I got to deadlifting, the whole issue was aggravated too much for deadlifting to be worthwhile. Surprisingly the seated GMs felt good because they stretch the groin a bit and loosen my back. Next week I will deload, probably box squat and likely not deadlift at all. Then I will see where the cards fall the following week before going into my HG oriented training.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 6/18/16 at 1:09pm
Saturday Upper

Warmup: Cuff complex, Flat DB press 3x20, Band pull-aparts 3x20, Standing Abs 3x10, Rev hyper 3x10, walking hammer winds w/HH 2x10 forward/backward, some MSA footwork drills

BB Bench
barx20
135x10
185x5
225x5 .64 m/s
275x3  
315x1 .42 m/s
345x1 .39 m/s
365x1 .26 m/s
425x1 w/slingshot
took slingshot off
345x2 .31 m/s
225x25

Benching was supersetted w/chest supported rows:
1 plate x20, 2 plates x10, 2 plates +25 x5, 3 plates x5, 3 plates +25 x5, 4 plates x5, 3 plates +25 x5

1 arm KB snatch
50x5  Rt arm @ 2.29 m/s, Lt arm @ 2.07 m/s
70x5  Rt arm @ 2.20 m/s, Lt arm @?

Finished w/some light bicep and tricep work

Did what was for me pretty heavy benching today as I am a shell of my former powerlifting self and these weights are now challenging. Still playing with the Push-band and there are some kinks I need to work out such as it not reading a set or it often reads 2 reps when in fact I only did one. I am not sure if this is due to my setting up or what, but it did the same thing on squats and deads the other day. I might have to actually go back and read the FAQ and directions more, which as a man is something I naturally just hate. I knew I would be moving weights at a good speed on KB snatch, but was surprised at how high of a speed I was moving the KB and frankly I could have moved it faster if I was focusing on that. Good workout on a whole.

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Monday Throwing

16lb stone
Standing throws, toes to trig x5
Braemars (no reverse) x5
Braemars (w/revers) x5
MSA x10

2 turns 
w/49 x3
w/28 x9

Light hammer work
Walking winds x10
3 wind and release x3
3 wind throws x6

It was a beautiful day today and by far the most mild weather south Florida has seen for a while. Unfortunately my body and mind were just too exhausted from my shift yesterday that my coordination, timing and focus were off. This happens to me sometimes when I just don't get enough sleep. The Father's day shift was steady in the day with a nasty car accident that involved a fatality where despite our best tries there was no saving the patient, this can be a little draining sometimes. Then I got a few hours of sleep and then ran a bunch of more calls from 2:30 am until i got off at 7:30 am. To me sleep is probably me the most important variable of the equation in terms of performance.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 6/21/16 at 4:43pm
Tuesday Upper Accessory

Warmup: Cuff complex

Circuit of 2 arm KB overhead press 3x20, Wide Pulldowns 3x20 and neck harness 3x20

Walking hammer winds w/HH forward/backwards 2x10 supersetted w/bowing pin swings

Lower body drags forward/backward 2 trips supersetted w/MSA footwork drills w/PVC on back 2x10

Circuit of DB shrugs 2x10, DB curls 2x20, Rotating band face pulls 2x10, Band extensions 2x50

Finished w/some lower body mobility stuff

Its deload week on lifting, so I kept everything light, high rep and fast paced and got in some extra mobility work for good measure. Just keeping things moving and trying to stay loose. 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 6/23/16 at 8:12pm
Thursday Squat/Dead

Warmup: GHR 2x12, 45 degree hypers 2x15, rev hypers 2x12, Abs 2x12, landmines 2x12, BB front squats 2x10, 1 leg squats 2x10, 1 leg KB deads 2x5, Hip mobility work

DE Box Squat w/SSB (counting bar as 45lbs)
barx10
135x5
185x3
225 9x2 slowest set was .67 m/s, fastest set was .72 m/s
275x2 .69 m/s
315x2 .58 m/s

Seated GM 135 2x10
Ab wheel 2x12

Today was just a deload so I figured I would do DE work on the box and just get some ideas about my bar speed when I really focused on it. What was interesting was that when I went from 225 to 275 my bar speed was only .03 m/s slower than my fastest set with 225 and really fell within the average speed that I moved 225 on many sets. Once I jumped to 315 I dropped off considerably to .58 m/s even though it felt very fast. I assume I am not very fast right now since I have been doing slower, heavier work lately. Down the line when I am doing more speed related work I would like to retest speeds at these weights and see what I can do to measure progress.
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Friday Deload Bench

Warmup: Cuff complex, Flat DB Press 3x20, CSR 3x20, Band pullaparts 3x20

DE BB Bench w/bands
barx20
bar+doubled minibands x20 (kept this tension for all sets)
135 3x3 close grip (slowest set .72 m/s, fastest .75 m/s)
135 3x3 medium grip (slowest .75 m/s, fastest .81 m/s)
wide grip
135x3 .8 m/s
165x3 .69 m/s
185x3 .68 m/s

Benching was supersetted w/CSR 3x10

Did some work w/12 lb indoor shot, standing throws x4, MSA x6

Finished w/some mobility work

Light deload today, just testing the bar speed with very light weights against bands.

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Monday Accessory Day

Warmup: Cuff complex, mobility stuff

Standing BB Overhead Press (cleaned from floor)
barx10
95x10
135x5
185x1
205x1
225x1
245-miss, stalled about half way through the press

Ring Pullups: bwtx3, started to add chains around my neck: +20lbx1, +40lb x1, +60lb x1, +80lb x1
Bwt rep out x11

1 arm KB press 35x5, 50x5, 70x3, 106x5

Walking hammer wind w/HH Forward/Backward 2x10
MSA w/12lb indoor shot x8

I'm working up to max or near maximal weight on things this week to close out the cycle. Considering I got off of a double shift (48 hours straight) this morning, I felt decent. The overhead BB pressing sucked as usual, things moved well enough until the last set where I started to stall out and felt like I was going to pass out. I was supersetting the pressing with the weighted pullups and 80lb might be a PR, the rep out was not bad either for me. I am usually in the hight 250's these days to give a point of reference. The KB press rep out with the 106 went well with 5 reps at each arm. I think I am permanently done with BB presses from the front. Despite my efforts I don't think I will ever get a decent rack position and as a result I cannot start my pressing from a good base which limits what I can do. I think 260 is all I managed in this movement anyhow and that was when I was a 290lb powerlifter. I will just do other overhead movements. After all it doesn't make sense that I can hit a 1 arm KB press with a 106 for 5 reps but not press 245 with a BB. This is all due to my starting position. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/16 at 6:42am
Tuesday Throws

Walking hammer winds x10

16lb stone work
Standing toes to trig x5
Braemars no reverse x5
MSA x5

28lb weight
1 turn x5
2 turn x5

Heavy Hammer
3 wind and release x3
3 wind throw x5

Short on time today and in a rush so i was literally throwing as fast as I could walk the implement back to the trig. Made for a decent conditioning session in the 100 degree heat index. Stones were not too bad, I am getting a little more upwards push which is good, I just need to stop blowing through my block amongst other things. LWFD went well, I was lifting the weight nicely in the finish. HH sucked, distances were reasonable considering I have been throwing the LH mostly these days. Finish was inconsistent and were off to my left side and I lost one completely. I was hoping to have learned the 3 wind better by this point but it is not going to work for me right now as I have too many inconsistencies with it to really learn it and the MSA at the same time. The 2 wind has worked for me and I will continue to milk that for as long as I can while focusing on just learning one new thing, the MSA. While I am not a phenomenal hammer guy and Dupuis, Blatnik and Fraser Ewan kick my ass on the event, I would not say that currently the Hammer is a "problem" for me. Stone on the other hand in comparison to all of my other events is just a pathetic, glaring weakness and it must be improved considerably for me not to get my ass handed to me at the championships in Minnesota and the ECCs for that matter. So going into the next phase of preparation, I will be dropping my accessory upper body day, lifting twice a week, throwing twice a week and eventually 3 times a week. Next week will be when the new phase starts and my training will look much different than what I have been posting since I started my log here.
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Thursday Lower

Warmup: 45 degree hypers 2x15, GHR 2x12, rev hyper 2x12, standing abs 2x12, landmines 2x12, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work

BB Free Squat
barx10
145x10
235x5
315x3
365x2
415x1 add belt
465x1
505x1
555x1 added light knee wrap here
600x1 @.33m/s

Deadlift 315x1, 405x1 stopped here, back killing me

On the bright side today the squats went well and it was a PR of sorts. When I was a 280lb college football player I hit 605x3 in a belt and wraps, shortly after that I blew out my ACL. For many years as a multi-ply powerlifter weighing between 270-300lbs i hit plenty of 600+ raw box squats w/specialty bars. I was 258 today and I really don't know if I ever hit a squat in belt and wraps on a free squat at this bodyweight. The issue with my psoas/back seems to flare up in the hole and at lockout on the squat but was manageable today. Deadlift was just a no go, even on 315, the pain was just extremely sharp near lockout. So basically deadlifts are out for a while until symptoms clear up. I also won't be free squatting for a good while and will be mostly relying on box squats, power snatches, snatch grip high pulls and some speed pulling against bands from a deficit for my main movements in the next phase of training.
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Sunday Bench

Warmup: Cuff complex, flat db press 3x20, pulldowns 3x20, band pullaparts 3x20, standing abs 3x10, rev hypers 3x10, band flye x20, bowling pin swings

BB Bench
barx20
135x10
185x5
225x5 @.57m/s
275x3 @.49m/s
315x1 @.43m/s
345x1 @.43m/s
365x1 @.34m/s
misloaded and missed 395
385x1 @.31m/s
225x24

Benching was supersetted w/chest supported rows: 2 plates x10, 2 plates +25 x5, 3 plates x5, 3 plates +25 x5, 4 plates x5, 4 plates +25 x5

Finished w/some face pulls and shrugs. 

Decent day benching, I screwed up and somehow put 395 on the bar instead of the 385 i wanted. Took it down and misgrooved it and had my spotter take it, then realized my mistake and loaded it correctly and hit an ugly 385. What can I say other than I suck at benching these days and being that bench has never been a strong point for me, weight loss after retiring from powerlifting definately has taken it's toll along with the 4 pec tears I have had. All things considered, i am fine with benching this because I know that ultimately it isn't going to be my bench strength that will make me throw a 16lb stone farther. I was hoping to throw today but the dour weather and the illegal immigrant soccer league made it a big no. Next week I begin my next phase and am looking forward to the change.
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Tuesday Throws

16lb Stone
Standing toes to trig x5
Dropping to 1 knee in the power position x5
Braemar (no reverse) x5
Braemar w/reverse x5
MSA x5

49lb weight
1 turn x3
2 turn x6

28lb weight
2 turn x3

Today my session went pretty much as predicted. The sleep deprivation and exhaustion from working many busy shifts and a rough 4th of July shift has added up to create a rather crappy throwing session. The less technical stuff like the standing throws etc were ok, but as I progressed to more complicated drills things went south. Towards the end of my weight work I started to lose any semblance of form or proprioception for that matter. Not a big deal, just need to get some rest.
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Wednesday Throws

16lb hammer work
10 winds
1 wind x5
2 wind + release x5 (chop drill)
2 winds @70% x3
2 winds @80% x3
2 winds @90% x3

Caber drills
Pick and long walk x2
Pick and run x2
Pick and try to turn x2

Sheaf Drills
Bottoms up w/20lb sheaf x5
Full throw w/20lb sheaf x3
Full throw w/16lb sheaf x3

Today I spent some time knocking the rust off of a few events. I had not worked 2 winds, caber or sheaf in a good while. The hammers felt pretty good and I think I was only about 4 ft off of my best throw with my own hammer. Caber was not to bad on the picks but pathetic on turning attempts, my hips are slow right not but more explosive training should fix it. Sheaf was inconsistent as expected. I did more work w/the 20lb sheaf than the 16. I am going to have to get used to it because I have never done a games before w/a 20lb sheaf and have only used the 16. 
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Thursday Lower

Warmup: 45 degree hyper 2x15, GHR 2x12, Rev hyper 2x12, Standing abs 2x12, BB Front squat 2x10, 1 leg split squat 2x10, 1 leg KB dead 2x5, hip mobility work

2 rounds of BB complex w/bar:
Snatch grip high pull x5/Snatch grip behind the neck press x5/Snatch balance x5

BB Hang Power Snatch 95 10x1  all sets fell between 1.65 m/s and 1.79 m/s

SSB Box Squat w/bands
barx10 (counting bar as 45lbs
bar+light bands x5 (kept this tension throughout)
135x5
work sets
185x2 @.82 m/s
205x2 @.77 m/s
225 6x2 w/sets ranging from .74-.79 m/s

BB Snatch grip hang high pull 8x1 w/sets ranging from 1.58-1.76 m/s

Finished w/2 rounds of jump rope x50 and 2 hand KB swing 106 x10

Today was an interesting and fast paced day in a scorching hot gym. I kept the snatches very light in order to relearn them since I have not done them for quite a few months, high pulls were the same. I was able to keep things pretty fast on them. Note that when I put down my bar speed, I am showing the average velocity and not the peak velocity of any rep or set. The really interesting part was the SSB box squats w/bands where I was using 225 +light bands and managed a range of .74-.79 m/s. Several weeks ago with the same bar weight but no bands I managed a range of around .68-.74 m/s. This confirms my belief that the bands make me much faster since they not only increase my stretch reflex but also allow me to accelerate through to the top of the rep whereas I naturally have to decelerate at the top with free weights in order to stay under control. My basic goal on the squats was to work around .75 m/s. Things are getting interesting!
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Friday Throws

16lb stone
Standing throws toes to trig x5
Braemar (no reverse) x5
180 drill x5 (felt like an idiot on these, just horrible)
MSA (no reverse) x4
Full MSA x10

28lb weight
1 turn x5
2 turn x9 (gradually ramped up intensity every 3 throws)

Good session overall, god awful hot out. Normally I throw later in the day but today I was out there at 2pm and the florida sun was beating down on me. My I-phone told me it was too hot to operate and the implements were hot to the touch. I am used to training in heat but this was a new level of hot. I was going to do WOB stuff at the end but decided against it after the first two events.
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Saturday Upper

Warmup: Cuff complex, bowling pin swings, incline db press 3x20, band pullaparts 3x20, standing abs 3x10, Rev hyper 3x10

DE BB Bench w/bands
barx20
bar+doubled mini bands (kept this tension throughout)
135x3 @.88 m/s
165x3 @.78 m/s
175x3 @.88 m/s
185 3x3  ranging from .76-.77 m/s
225x3 @.64 m/s
245x3 @.65 m/s
265x3 @.56 m/s

Benching was supersetted w/CSR x20, 3x10

Snatch grip standing behind the neck press bar x10, 55 3x5  supersetted w/pullups 3x5

1 arm KB snatch 50x5, 70x5

Finished w/2 rounds of HH 10 winds, 22lb med ball throws x6 and MSA footwork drill

Interesting stuff today in that I was surprised at how far up I had to move in order for my bar speed to get below .6 m/s. My goal was to get the majority of my work in @.75 and then move up for the last few sets. Another interesting thing is that typically my fastest sets were done after doing a set of CSRs. I have always liked to superset stuff for training density and time constraints. Normally i superset with an antagonistic exercise, i feel this works well for me and the results today give some credence to it. I also did some behind the neck pressing with a snatch grip, went super light to be safe and will very slowly work my way upwards if the shoulder holds up.

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Tuesday Throws

16lb Stone
Standing toes to trig x5
Drop to 1 knee x3
1-2 drill x3
Braemar (no reverse) x3
MSA (no reverse) x5
MSA x12

56lb weight
Entry drill x5
2 turns x5

49lb weight 2 turns x5

28lb weight 2 turns x3 (transition practice)

WOB x6

Got some decent volume in today, although it was hot and buggy it was overcast and that allowed me to keep up a good pace. Stones and weights were pretty good. I had not thrown WOB since april so I need to knock some rust off of my form. I have a branch that ranges from around 14ft to 16ft. I stood under the 14ft area for today. I cleared twice, all the rest hit the branch or landed on top of the branch. Unfortunately my branch is on the fat side which means that to clear it I have to throw in more of an arc than is optimal under a real standard. Often my best throws in practice are the ones that strike the top of the branch. It is better than nothing to train on but I think it is also why my first few WOBs in a games are a bit ugly and inefficient.
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Wednesday Throws

22lb Hammer
10 winds x2
1 wind throws x5
2 wind + release x5
2 wind throws x5

16lb Hammer 2 winds x5

Caber 
Walks x3
Sprints x2
Turns x2 (12ish and around 10:00)

20lb sheaf bottoms up x6
16lb sheaf full throws x4

Pretty good day all around today. Practiced picking with a wider stance with higher hips and getting my hands lower on the stick after reading a McKim article. Picks felt much better with this form on a whole. I have been studying for months for a promotional exam that is highly competitive and have put in probably 6-800 hours into this, tomorrow is the big day and needless to say it has been stressful. The thing I love about lifting and throwing is that I can totally clear my mind and focus on the task at hand. While throwing today, all I thought of was throwing. I have never had the patience to meditate, but I think throwing and lifting does the same thing for me.
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Thursday Lower

Warmup: 2 rounds of complex of GHR hyper x5/GHR x5/Torso side to side x5, standing Abs 2x12, Rev hyper 2x12, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility work

Snatch warmup complex: 2 rounds of snatch high pull x5/behind the neck snatch grip press x5/ snatch balance x5

BB Hang Power Snatch
95 3x1 best of 1.62 m/s
115 3x1 best of 1.72 m/s
135 3x1 no readings here

DE SSB Box Squats w/avg bands (approx 120-150lb tension at top for me)
135x5
185x3
225 3x2 best set .75m/s
255 x2 @.67m/s
275 x2 @.74 m/s
295 x2 @.7 m/s
315 x2 @.63 m/s
335 x2 @.66 m/s
365 x2 @.61 m/s

Snatch Grip Hang High pulls 185 8x1 

Finished w/2 rounds of jump rope x50, MSA drill x5, 2 hand KB swing 106 x10

The plan on squats was to go a bit heavier than last week with more band tension and go until my bar speed slowed to .5m/s for average velocity on a double. I just kept adding weight and still moving the bar faster than that, the greater tension just enables me to move heavier weights faster. I plan on using much more tension than this down the line to really push the bar speed. Should be a fun experiment.
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Friday Throws

16lb Hammer
10 winds x2
2 wind + release x5

16lb Stone
Toes to trig x5
Braemar (no reverse) x3
Braemar (reverse) x3
MSA (re-X drill) x5
Full MSA x10

28lb Weight
1 turn x5
5 turn and throw x2
2 turns x12

I got some feedback from my Brother Beau in regards to my MSA technique and things were as bad as I thought. Losing my torque and not staying in the power position, not getting my feet down fast enough, staying too high and blowing through my block. I have tons to work on and despite my efforts the stone is the bane of my existence. I tried to work on just trying to stay lower today and maintain a little more torque and threw about a 6" MSA PR. Its still ugly though. I wanted to get in more reps but the chalk on my hands and face were turning to slime in the heat and humidity and the stone started to slide on me. On the weights I gradually increased tempo and not surprisingly my longest throw was on a slower throw. Better positions I guess. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/16 at 5:49pm
Sunday Upper Deload

Warmup: Cuff complex, bowling pin swings, Incline DB bench 3x20, CSR 3x20, Band pullaparts 3x20, Rev hyper 3x10

DE BB Bench w/bands
barx20
bar+doubled mini bands (kept this tension throughout)
95x5
135 3x3 close (best set @.84 m/s)
135 3x3 medium (best set @.96 m/s)
135 3x3 wide (best set @.97 m/s)

Benching was supersetted w/speed pullups 10x1

Behind the neck snatch grip overhead press 2x10 supersetted w/rotating band face pulls 2x10

After an exhausting week and an even more exhausting shift yesterday, I was totally haggard and beat going into the gym. Luckily I had planned for this and was deloading today. The bar speed was actually slower than I planned, but in my current state it was the best I could manage. On my speed benching, narrow is defined for me as index fingers on the beginning of the knurling and wide is pinky on the rings. Rest, food and fluids are what I need right now to get back on track.
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Monday Throws

Warmup: PVC twists, band stretches

16lb Hammer
Walking winds x10 forwards/backwards
10 wind drill x2
2 wind+release x3

16lb stone
Standing toes to trig x5
Braemar, dropping to one knee x3
Braemar no reverse x3
Braemar w/reverse x3
MSA re-X drill x5
MSA no reverse x5
MSA x5

56lb weight
Entry drills x3
2 turns x3
49lb weight 2 turns x6
28lb weight 2 turns x3

Still pretty exhausted today, nothing too exciting in my distances. Throwing was a little inconsistent today and I was maybe overthinking a few thing. I do think I may have figured out a couple of important things on stone and weight though. We shall see if I can make something of it.
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Wednesday Throwing

22lb Hammer
10 wind drill
1 wind throws x5
2 wind and release x5

16lb hammer
2 wind throw x10

Caber
Pick and walk x2
Pick and run x2
Turns x2 (1:30 and a 12:00)

20lb sheaf 
Bottoms up x5

16lb sheaf 
full throw x5

Mediocre day on hammer, tried to stay a little longer on the winds. Caber and sheaf went well enough, still a little rusty.
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Thursday Lower

Warmup: GHR 2x12, Hyperextention 2x10, torso side to side on GHR bench 2x10, Standing abs 2x12, Landmines 2x10, BB front squat w/bar 2x10, 1 leg squat 2x10, 1 leg KB deads 2x5, hip mobility stuff

2 rounds of BB complex: Snatch grip high pull x6/behind the neck snatch grip press x6/snatch balance x6

BB Hang power snatch
95 3x1 sets ranged from 1.38 m/s to 1.6 m/s
115 3x1 ranged from 1.52 m/s to 1.58 m/s
135 2x1 ranged from 1.56 m/s to 1.6 m/s
145x1 @1.64 m/s
155x1 @1.66 m/s

DE BB Box Squat w/Strong bands
bar+bands x5
145x3
work sets
195 4x2 sets ranged from .73 to .81 m/s
215 4x2 sets ranged from .7 to .77 m/s

BB Snatch High Pull from floor
185 3x1 
215 3x1

Finished w/2 rounds of the following giant set: Jump rope x50, walking lunge w/BB on back x10, standing BB twists x10, 1 arm KB swing 50 x10 per arm, ab wheel x10

Super gross and sweaty day today. I drank 3 quarts of fluid during this session and still am over a pound lighter than when I started the workout. Snatch form is gradually coming back and the speed is pretty good although the weights are nothing impressive. I bumped up the band tension again this week and went back to using the straight bar. I assume the band tension with the strong band at my height is somewhere between 200-250lbs at the top.  I think those two factors and my hard training as of late caused me to be a little slower than I wanted to be. My goal was to maintain a .75 m/s bar speed and some sets were below and some above, so I guess it all averaged out to be .75. This is a heavier two week cycle for me and next week I will work up to a .5m/s max with this band tension. I tried to used the push band for the BB snatch grip high pulls from the floor but got very inconsistent measurements. I assume it is because I use a slow first pull and a much faster second pull and that throws off the overall measurement. Good session overall.
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Friday Throws

16lb hammer 10 wind drill x2

16lb stone
Standing toes to trig x5
Braemar 1-2 drill x5
MSA Re-X drill x5
MSA x12

28lb weight
1 turn x5
2 turns x9

WOB x4  Cleared easily at approx 14ft twice and again at around 15-16ft

Stones were blah as usual, however I was still throwing further than usual so I guess that is good despite the shit form. 28lb weight was great, I tried using a more staggered stance similar to what Spencer Tyler uses and sure enough I was throwing farther with less effort and not coming close to any side foul like I have been doing alot in practice. We will see how the technique works on the HWFD in a few days. WOB felt like it should and was much less rusty. I workout tomorrow and then have a little vacation for a few days which should be nice.

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Saturday Bench

Warmup: Incline DB Press 2x20, CSR 2x20, Band pullaparts 2x20, Rev hyper 2x10, Standing Abs 2x10

Med ball throw 30lb 2x6
Walking HH winds x10 forwards/backwards
MSA w/22lb braemar ball 2x4

DE BB Bench w/Fat bar and doubled monster mini bands
barx10
125x5
165 2x3 @.8 m/s
175x3 @.81 m/s
185 3x3 sets ranged from .72-.78 m/s
215x3 @.71 m/s
235x3 @.63 m/s
255x3 @.52 m/s

Benching was supersetted w/speed pullups 10x1

Snatch grip behind the neck press: bar x10, 65 2x10 supersetted w/band rotating face pulls 3x20

1 arm KB snatch 70 2x5

More band tension again today and I added the fat bar to the mix, I probably get somewhere between 100-120lb of tension at the top with these bands. Typically I like to switch to the fat bar for benching as I get closer to a big games. I feel like I am pushing with more of my hand like I do on a stone and typically I get a pretty immediate carryover on stone and lets face it, anything I can do to get a little more on my stone is welcome. The idea was to hit 6 triples with an average velocity @.75m/s and then work up to some heavier ones without slowing below .5 m/s. For the most part I was able to keep an average of .75 with some sets above and below. The jump from 215 to 235 felt like it was the point where things started to really slow down. Interestingly enough, on most sets the 2nd rep was the fastest, with a significant dropoff of velocity on the 3rd rep.  Now I get a few days of rest and will be back at it by the middle of the week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Beau Fay Quote  Post ReplyReply Direct Link To This Post Posted: 7/25/16 at 10:13am
Very insightful log! Excellent commentary.
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 7/26/16 at 7:07pm
Glad to see that you find my log entertaining Beau.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 7/26/16 at 7:15pm
Tuesday Throws

16lb hammer 
10 wind x2

16lb Stone
Toes to trig standing x5
Braemar drop to 1 knee x5
Braemar no reverse x5
Braemar w/reverse x6
MSA Re-X drill x5
MSA x8

49lb 1 turn x5
56lb 2 turns x5
49lb 2 turns x5
28lb 2 turns x5

I got back from the keys earlier today and wanted to get some throws in, despite being worn out from my trip. Standing throws felt ok, the MSA was horrible and the weights were mediocre. I got plenty of volume in though. I think at this point I am done with MSA. I made a bit of progress for a while, but I still can routinely hit more distance on a standing throw and I feel that the more I worry about all of the stuff I am doing wrong on MSA, the worse my throws have gotten. Today for instance I threw farther on a standing throw with no reverse than any MSA throw that I did. I have drilled MSA constantly in the last few months and I dont have anything to show for it but a swollen knee, which is the same that the glide got me a while back. Standing throws for me until I can actually get consistent, hands on coaching. This just isn't something I can figure out on my own like the other events.


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