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Training Log: Northern Thrower |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Upper
Decent warmup of all upper body and back stuff Cambered bar, 1 board bench 1x10@bar 1x10@60kg 1x5@80 1x5@100 1x3@120 1x1@140 1x1@150 1x0@155 fought long and hard, but couldn't lock it out 1x2@140 add Super Ram 1x4@150 Crazy bar benchweights suspended from bar using bands Just did 1 set of that crazy stuff. Put in toolbox for later use. Close Grip Pause bench 4x6@225 Bent Over Row 1x10@135 3x5@225 Kettlebell Tricep Extensions 15,10,12@35s Seated Rows(cable) 4x15 Hammer Curls Notes Another good Saturday in the books. The Cambered Bar 1bd bench feels like it'll be a good exercise to throw in occasionally as long as my shoulders feel healthy. It basically is like benching from about a 1-1.5" deficit, and I think that will really help my strength off the bottom. I did a decent pause on these, as well. I spotted a 606lb bench, and did a couple hand-offs on mid 5 benches. That's pretty unnerving, lol. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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DE Lower
Decent warmup. Knee was achey until it got warm. Speed box squats12"ish box, which is a couple-three inches below parallel 2x10@135 free 2x3@225 12x3@275 Front box squats with pause on the box 3x5@185 Wide Stance GMs 3x8@185 Hip pullthroughs Notes: Did half of my box squats with Chucks and the other half in my oly shoes. Felt good in the oly shoes, so I may be switching back to them for all of my squats, now. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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OHP Day Most of my warming up was done at work, during defensive tactics/one-on-one control technique training OHP some pushed, some not 1xabunch@45 1x10@95 1x8@135 1x5@185 1x3@195 1x3@205 1x3@215 5x3@225 more weight than I've ever used for that many sets Bent over row 3x10@225 Close Grip Incline 1x5@225 1x4@225 1x3@225 faded fast on these Front Raise 1x10@40 3x10@35 Shrugs 3x20@315 Notes: Like I said above, that's more weight than I've ever used for that many sets on OHP. I struggled with triples last year with that weight, and now they're relatively easy. I'll try adding more weight next week to see how far I can take it with the triples. Weight is feeling mo better in the lockout position. There's a lot less stress on my lower back, but that's probably because I'm wearing a belt now. In personal news, found out that my baby is a girl. Pretty stoked about that.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Today freakin sucked for going to the gym. We were in the mat room from
0800-1700 doing control and defensive tactics. My partner for most of the work
is a 300lb strong ass Tongan dude, so it wore me slap out. I didn't expect much
on my deadlifts, and I didn't get much.
ME Lower Light warmup Deadlift vs 110chain 1x5@225 1x5@275 1x3@315 1x3@365 1x1@405 1x1@455 1x1@475 1x0@495 1X0@475 1x1@455 ...done. I think I'll come back and get some accessory tomorrow. I'm toast. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Bench
Warmups and stuff Close Grip Bench vs 90chain some@60 1x5@100 1x5@120 1x2@130 1x1@140 add Super Ram 1x4@140 add 2 board 1x3@150 take away 2bd and ram 1x4@120 Floor Press 1x8@225 2x5@265 Tricep Extension(cable) 2x15 Deadlifts idunnolol 4x1@405 1x11 or 12@405 Curls some hammer some ez bar Seated cable rows 3x20 notes I did the deadlifts in my oly shoes. Dunno why, just did. I love deadlifting. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Training was cut short, since the gym closed an hour earlier than I thought it would. Ooopsie DE Lower Thorough stretching/mobility/warmup Speed Squats ..and that was it. Damn timing. I was gonna go earlier, then I decided that I wanted to give my knee a break. After an hour or so, I decided that I need not be a heckin bitch and decided to go anyway. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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TASER and OHP
day
Got TASERed at work. Made funny noises, then went to the gym for OHP OHP some@bar some@95lbs 1x10@135 1x3@185 2x3@225 5x3@235 Close Grip Incline 3x5@225 Front Raises 4x10 DB Rows 1x12@85 1x20@120 1x12@120 Notes: Overhead felt a little weaker today, but my body was peppered. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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ME Upper
Warming up and foaming Bench some@20kg some@60kg 1x5@100 1x3@110 1x1@140 1x1@160 add Super Ram 1x1@170 1x1@180 add 2bd 1x4@180 no 2 board, no Super Ram 1x4@315lbs Floor Press 3x5@275 Tricep Pushdowns some Notes: Elbow hurty from baton training. Pleased with the weight that was moved today, though. I feel like I'm making good improvement, and slowly chugging toward that 400. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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yesterday's shit
OHP Day Knee sucks OHP some@bar 1x10@95 1x5@135 1x3@185 1x3@225 2x3@235 5x3@245 2 second pause bench 3x5@225 Incline DB Press 2x10@65 Notes: My knee is in bad condition. Probably won't squat tomorrow or sunday, and stick to deadlifts or other such movements that don't require flexion. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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After a several year hiatus, I've found my way back to throwing. I never really stopped loving it, but it just wasn't working out for me with the other competitions I do. However, after watching Matt's youtube channel for the last 8 months, I've decided that I'm gonna go all in on training for this year's games. With worlds being up here this year, I really didn't want to miss it.
Currently, I'm in the middle of a quick strength block. After this wraps up in a couple weeks, I'll be doing mostly speed training until the games. I practice throwing 2 or 3 times a week now, and will increase that to 4 times once the new training block starts. Last week's training highlights: Deadlifts: 4x4@515 Log Press 3x5@205 Squats: 3x4@465 Missed a bench day, and didn't get much volume with my accessories. Gotta get that in! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Deadlifting wasn't so stellar. Training heavy immediately upon waking up is tough. Did a slow and ugly feeling 3x3@545 (~87.5%)
Benching wasn't much better the next day, but I didn't feel as slow or ugly. up to 3@315 (~85%) and then did some pullups and back work. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Attended a weightlifting clinic yesterday and learned a ton. I will be incorporating oly lifting into my training and want to be somewhat proficient in the lifts. Hopefully as I get better, my throws will improve as well.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Last weeks deload went well, I think. Still got some movement in and did some technique work on my snatch. Also threw my baby stone(~12lbs). Nothing special, really, but I did hit 60+ a few times with it.
I'm trying to develop my rotational technique, to overcome my lack of height, but I still generate more power with the glide. The distances aren't far off, but I can definitely tell that the stone has a lot more energy put into it when I glide. Any ideas? |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Training has been sporadic, but consistently so. Throwing is regular-ish. So far, I've thrown both weights, both stones, done a little work with a little caber, and worked on hammer winds.
Overall, with very limited practice, I am throwing at least as far as I was before I stopped throwing 6 years ago. Technique is ratchet, but I'm stronger than I used to be. Should be able to practice about 12-15 times over the next 3 weeks, so I should (read: HOPE) see considerable improvement. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Well, I competed last weekend for the first time in 6 years. I have to say, I'm pleased with how I did and ready to really do some work to improve. Not taking another 6 year hiatus, for sure.
Numbers were roughly: 56- 28'10 28- 55'10" LH- 95 HH- 75 Caber- 2 turns with a decent stick 18', 105lbs. Wob- 13' (pr) Nasty 20lb open stone- 35'9" 23lb Braemar- 34'7" (I'm telling you, the 20 was nasty) |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Basic outline for training for the next month
Block 1(4 weeks/1 week deload) Lift 4 days Throw and condition 3 days Lift and throw 1 day Lifting Simple linear periodization on power lifts 2x8 2x6 2x4 2x2 Skill work on Olympic lifts Cleans on squat days, snatches on deadlift days 3x3 from each position (high hang, btk, full) Never higher than 75% current estimated maxes of 210/300 Throwing Warmup with calisthenics and 2 short sprints Throw: Stones and light weight Hammer and 56 WFH and hammer Stone Behind head throw x3 Face forward throw x3 Power throw x3 Single spin x3 Full throw (msa or full spin) x5 LWFD 1.5 Spin x3 Single spin x3 Full throw x5 Hammer Winds only x3 Wind and release x2 each wind Full throw x2 WFH Bottle drill x5 Throw x5 5x40m sprints |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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I'm so bad at this loggin business, lately. There's been a few times in the past couple years where I would like to reflect on my training, but there's nothing written. Might as well think about using this one again!
Throws got a little better over last couple years, and I figured out how to throw hammers a few weeks ago. Current PR's: Open Stone 16# 43'1.25" Open Stone 20# 36'10" Braemar 22# 35'3" Light Weight 63'11" Heavy Weight 32'6" Light Hammer 104' Heavy Hammer 87' WOB 13' Sheaf 25' Nothing much left on the agenda for this year, other than practice. Slim chance that I'll head out of state to compete in the Pacific Northwest or West Coast somewhere. Things really came together for me this year and I feel like I'm gonna be putting multiple feet on all of my throws by next year, at which point I hope to compete at the Claw. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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I've began training with purpose again, but not with any schedule or program. I'm still battling an SI/Iliopsoas/pelvic alignment issue, but I think I'm making progress.
Front squats feel better for my shoulders than back squats, and I worked up to an easy 360 in the midst of some volume work, last week. Press training 8/9/18 Copious amounts of lateral raises to get the blood pumped to the pain Push Press 10@135 6@185 3@215 3@235 2x3@255 Incline Dumbbell 10@75 10@95 8@105 7@115 Cable Tri Pushdowns 5x10-16 Tate Press 5x12 Band Pushout 100reps Overall, this felt decent. Still had a very focused pain in the front of my right shoulder. It wasn't enough to shut it down, and since then it's felt okay. Seems like it stays quiet when everything is fatigued. |
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