TRAINING LOG: Pingleton

Mid-Grip Hang Snatch (ring fingers on rings, minimal dip at catch, in lbs) - 45x5x2, 95x3x2, 115x3x2, 135x2x2, 155x2x8

Sntach-Grip High Pulls (to clavicles, in lbs.) - 135x5x2, 165x5, 185x3, 205x3x10 (very explosive)

As stated before, I really like this exercise!

Biggest discus comp of the year in a week and a half. Only second one and possibly the last one, although ideally not.

Late afternoon, after an early start to the day. Starting to wind down physically.

Was planning to throw discus, but I needed a good warm-up and the circle needed to dry out a bit from a bit of rain.

Overhead Shot Toss with 4.5k/10lbs. (in m) - a decent number of warm-up tosses, then 10 measured throws. Best 5 were 19.82/65'0", 19.76, 19.48, 19.44, 19.40, with an average of 19.58.

At this point I realized I did not have time to start throwing discus! Tomorrow!

Quick session shortly after dinner. No time to go throw discus, which is what I should be doing, so...

Overhead Shot Toss with 4.5k (in m) - several warm-up tosses, then 8 measured throws, in order: 18.81, 19.05, 18.85,  18.91, 18.64 (high), 18.70, 18.70, 19.80/64'11.5" (almost ideal throw)

Left it at that, as I had to go.

Not a great week for proper training! Timing issues. Something is better than nothing. Far from ideal.

Right after a good lunch that included a hard cider...

Overhead Shot Toss with 4.5k - a decent number of warm-up tosses, then about a dozen hard tosses. Best was 19.57m/64'2.5". Average of top 5 throws was just 19.40m. All throws were over 19m.

See above for lame disclaimer.

16# Overhead Shot Toss - several warm-up tosses then 8 hard tosses - best of 15.96m/52'4" (71 pts.), average of top 5 was 15.86m (70 pts.)

4.5k Overhead Shot Toss - just a few tosses - best of 20.09m/65'11", which is Season's Best, at least.

Shawn, this is the Quadrathlon score for that event. It is a way to measure your performance in this against a universal, objective standard, fwiw.

See here: http://www.brianmac.co.uk/quad.htm

A few years ago we did some "Triathlon" Testing with a couple dozen guys, which was interesting, but it sort of fizzled. I can find the thread easy enough if you are curious.

Threw discus at the Canadian Masters T&F Championships. Started throwing FIVE hours late!!! Best throw was just 38.95m. Very close series for me with a couple of hard fouls. Was very "close" to throwing much further but just not there! Obviously more practice and ideally some coaching would be VERY helpful! Very disappointed with this result, and curious what might have happened without such a lengthy delay.

Later that afternoon. Felt like tossing, but energy was down.

Hang Snatch Grip High Pull (hands between rack hooks, up to mid-chest, in lbs) - 135x5x2, 155x5, 175x3, 195x3, 205x3x6

Thursday , July 17 - morning

Paused Back Squats (3 second + pause at rock bottom, in lbs.) - 45x8, 135x5, 185x5, 225x3, 275x3, 315x3, 345x3, 365x3 (hard with 3 second pause!)

No time for anything else. No video either, unfortunately!

Back Squats (rock bottom, no pause, in lbs) - 45x5, 135x5, 185x3, 225x3, 275x3, 315x3, 365x2, 385x1, 335x3x5 (all decent bar speed, with no grinding reps)

Forearm is still bugging me so no pulls of any kind yet. Soon, I hope!

Low back/SI joint was feeling tight from sitting in a compromised position a bit too long just before workout, so I decided to go light but with a long pause and extremely slow eccentric. MUCH more tiring this way!!! Back should be a non-issue tomorrow.

Paused Slow-Eccentric Front Squat (5-5-x-1 tempo, in lbs) - 45x5, 135x5, 185x3, 225x3x8

Not sure if I missed logging a session earlier in the week at this point? If so, it was nothing special anyway.

Front Squats (full depth, no pause on work sets, in lbs) - 45x8, 135x5, 185x5, 225x3, 255x3, 275x3, 295x3x3

Hang Snatch-Grip High Pulls (from rack, up to mid-chest, in lbs) - 45x8x2, 115x5x2, 155x5, 175x5, 195x3, 205x3x10

Was intending to Front Squat, but ended up just doing some loaded carries and a lot of jumping rope. No issues, that is just how things worked out today.

Hang Snatch-Grip High Pulls (up to mid-chest, in lbs) - 45x8, 115x5, 145x5, 175x5, 195x3, 205x3x5

Followed after a short break by a Modified Strongman session, done pretty hard but at a relaxed pace.  

Hang Cleans (minimal dip at catch, in lbs) - 135x5x2, 165x5, 185x5, 205x5, 225x5

Got interrupted and had to stop!

Hang Snatch-Grip High Pulls (up to mid-chest, in lbs.) - 45x8, 115x5, 135x5, 155x5, 175x5, 195x5, 205x3x10

Felt great.