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C. Smith View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/10 at 12:23am
Originally posted by KiltBill KiltBill wrote:

Thanks Scotty, I just started getting serious about getting lean this week. Here is the video of the Shrugs.

http://www.youtube.com/watch?v=uiJeq2AaotM



No disrespect meant here Bill, just gonna offer some constructive criticism. 

There really isn't any shruggin' going on in that video.  Your shoulders don't really even move.  It's a pretty common thing to see because people can hold onto a lot of weight with straps and sort of bounce it up and down.   It's basically a pet peeve of mine.   

You would be much better off using a weight you can actually shrug and have some ROM than just holding a heavy weight.  Or perhaps even going a little lighter and high pulling.   

However, there is some benefit to just doing static hold with heavy weight if you so choose.

Anyway, not that you asked for critique but just my 2 pennies, coming from a guy that pretty much never shrugs anything over 315. 


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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/10 at 2:24am

Thanks Craig, please critique anytime. When I do shrugs as I did
Tuesday the weight goes down considerably. I just like to see what
can be locked out once in a while. Takes weeks to get over the trap
soreness. All my deads are performed with thick bands, a hard
lockout for sure. Am hoping for a carry over to the sheaf, wondering
if the heavy shrug which is really a pop up will help the sheaf as well?
Will see on the 14th.
Todd, see you sooner or later......take care.
Wen 2-3
AM GM 225 x 10,   corecrushers 225 x 5,   ab pulldowns 110 x 10,   
coreblaster 100 x 8,    D.B. sidepull 120 x 10

PM    jump rope for two 1.5 minute sessions, ab wheel (belly to floor) 5,5,5.  laying plate twists 8, 5.  120 pound dumbells farmer walk.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/10 at 2:44am


There was a group of us training that used to go in on one Saturday a month and just do lockouts from just about the knee and hold for as long as we could.  1125 was the most we ever got on a bar. 

I think your theory is solid on the sheaf, but pulling a light weight faster would have a more direct carryover, imo.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/10 at 5:44pm

Originally posted by J. Baty J. Baty wrote:

Bill, I do all my lifting with heavy weights and do them as slow as I can. Thanks for the secret to Sheaf throwing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/10 at 9:33am

Thu 2-4 official weigh in 233 net loss 12.5 pound in 3 weeks.

AM   front squats 135 x 5, 225 x 5, 245 x 3, 245 x 3

       D.B. push press 70 x 8, 80 x 4, 75 x 6

       hang cleans 135 x 5, 155 x 5, 155 x 5

PM   42 pound WOB 8 x 12'  Sheaf 15 attempts different heights

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/10 at 11:09am
Fri 2-5
Speed D.B. inclines 3s x 10r have not done speed work in years, I like
Don Stewarts workouts and will incorporate more westside.
Deadlifts 135 x 5, 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 3, 425 x
1.
Had a guy ask me to do deads with him. He and I are the only
members who deadlift. I am such a deadlifting ho. 2 deads in the
same week, Ill pay for this tomorrow.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Todd Bell Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/10 at 12:36pm

where did i put my kettlebell.......you got me fired up again Billy...

crouch,touch,pause,engage
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/10 at 12:05am

I would love to track a Todd Bell training log! You always lifted in such a unique way. Come on brother, THE WATERS FINE.

Very sore this morning, from the speeds as well as the deads. The hot cold tubs I do every night really take out the stiffness and make the pain manageable, Have a work related training week in another state coming up where I will have no access to hot/cold baths. That will be the true test.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/10 at 3:29am

"You would be much better off using a weight you can actually shrug and have some ROM than just holding a heavy weight.  Or perhaps even going a little lighter and high pulling."

Sorry for the thread hijack, but this has me curious.  I am a shrug fan.  I usually shrug heavy, sometimes very heavy (for me) with 500+.  I use straps above 405.  I change the grips from narrow to wide and all points in between; reverse grip, hook grip, double overhand, etc.

I will also say that when I get to heavier weights, there is some bounce to the lift...more like recoil.  Is there a good balance between a lighter weight, like 315, with a strong 1 second contraction at the top (the whole 'shoulders to ears' thing) and heavier weights with more recoil?  Does it matter?

Things to focus on?  Things to avoid?

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/10 at 11:09pm

Taking the week off as I am attending a work related training seminar. Got a game on Sunday.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/10 at 12:50pm

Threw Sunday at Ren Fest in Tampa. Had a great time with good friends and got to visit with my daughter and granddaughter afterwords.

Mon 2/16

Squat 225 x 5, 315 x 5, 365 x 5, 405 x 5

Close Snatch 115 x 5, 115 x 5, 115 x 5, 115 x 3

Push Press 70 x 3, 75 x 3, 80 x 3, 70 x 3

Tue 2/17

Shrugs 315 x 10 x 3

Incline Bench 70 x 6, 80 x 3, 90 x 3, 100 x 1

Lat Pulldowns 295 x 8 x 3

3 way delts 40 x 5

Tricep Strip Set 120 x 4, 100 x 4, 80 x 4, 60 x 6, 50 x 6

 

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/10 at 2:28pm
How'd the throwing go at Tampa?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/10 at 1:07am

What you weighin' now Bill?

Looking forward to throwing with you in PC.

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/10 at 1:20pm

New job makes it hard to post regularly. Alan had a great time at the Ren Fest. Braemar 23'7.5" this is good for me, 30' 7.5" open is great for me, 32'11" HWFD, 44'6"LWFD, 12:00 on qualifier caber & 60^ with other caber, 24' sheaf, this is great for me this early in the season. Had 26' in me but could not get it through the uprights. 12' WOB this was easy, seems like I start to pull hard and the weight goes everywhere but over the bar. Need more throwing time. Have free time early in the morning for now, this is when I hit the gym. Will try to throw in the evenings next week.

2/15 Mon rested.

2/16 Tue - DB Push Press 70 x 3, 75 x 3, 80 x 3, 75 x 3

Close Grip Snatch 115 x 5 x 3, 115 x 3

Back Squat 225 x 5, 315 x 5, 365 x 5, 405 x 5

2/17 Wen - Shrugs 315 x 10 x 3

DB Incline Bench - 70 x 6, 80 x 3, 90 x 3, 100 x 1

Lat Pulldowns - 295 x 8 x 3

3 Way Delts 40 x 5

Tricep Strips - 120 x 4, 100 x 4, 80 x 4, 60 x 6, 50 x 6

2/18 Thu - Official weigh in 228.8  Robin, slow but steady with minimal strentgh loss so far.

Push Press - 135 x 5, 135 x 5, 135 x 8

Hang Cleans - 135 x 5 x 3

Zerchers 135 x 5, 225 x 5

Front Squats 225 x 5, 315 x 5

Squats 365 x 5, 455 x 2

Fri 2/19 Feel a need for speed.

Incline Speed Bench - 135 x 5, 135 x 3 x 10 with 30 second rest between sets.

Jump Rope 100, 100, 100

Jump onto a 28" leg curl machine 5, 5, 5

Tri Strips 130 x 4, 110 x 4, 90 x 4, 70 x 6, 50 x 6

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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/10 at 11:38am
Sun 2-21 am jump rope 100
10# braemar 30 '
10# open 36' 6"
19# braemar 24' 3"
19# open 24' 6"
20# lwfd 53' 4"
16# sheaf 22', got to dark to see at 24'.
Beautiful day, flew kites with my kids.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/10 at 6:43am
Sounds like a good day on the field!  I haven't been brave enough to pull a tape on any of my throws yet, I just pace them off and guess!

Congratulations on the weight loss...slow but steady!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/10 at 11:06am

The siren song of the buffet calls to me constantly yet still I resist..for now. I throw and mark the throws with golf balls my kids painted for me. Measure my best throw most times. I have to say it is embarasing posting my throws. I threw at Dunedin one year and followed Mike Baabs, that too was embarrasing.

Mon 2-22 PM  Push Press banded 135 x 5, 155 x 3, 185 x2, 135 x 5

1 arm D.B. snatch 70 x 3, 80 x 3, 90 x 3

Banded Deadlifts 135 x 3, 225 x 3, 315 x 3, 365 x 0 (tried this twice) 315 x 1

Romanian Core Blaster 125 x 5

Good mornings 225 x 5

JumpRope 100 x 3

First workout i could feel a loss of strength from the weight loss.

Tue 2-23 AM  Shrugs 315 x 10, 405 x 10, 495 x 7

Incline Bench 135 x 5, 185 x 5, 205 x 5

JumpRope 100 x 2

PM  WOB 42# 11' x 5, 12' x 6,   32# x 14' x 5, 15' x 5

32# HWFD x 12 best throw 40'

16# hammer x 12 best throw 65'

60 degrees out, beautiful day. plumb petered out.........

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/10 at 11:52am
I've been working on this low-carb high protein diet for two weeks now, trying to get my BFI down below the 34-35% it's at right now.  Every once in a while though, I just have to eat some carbohydrate...

Like today, for example.

But I'm back on it tomorrow....Two more weeks and I weigh myself again.

BTW, I have doubts about going to the Masters Worlds for the same reason. What, I'm going to get up there and throw after Myles and Jeff Loosle  and Al Stagner?  Sheesh. NOT.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/10 at 11:39pm

The Wife and I found this spaghetti called DREAMFIELDS, at PUBLIX supermarket. 5 grams of carbs per serving and you can not taste the difference between it and regular spaghetti. I make a lot of spaghetti casseroles with meatballs, sausage, ricotta, mozzerella, swiss, etc.....

http://www.dreamfieldsfoods.com/

The MWC is always humbling, the best of the best. I have had the chance to throw with Myles, as well as other top throwers and am proud to take last place. They are always so supportive of there fellow throwers. Alan what is your best event? Mine is the sheaf and I can generally not take last in that event even against the A's.

Course this is the main reason for dropping under 200 pounds so that I only have to throw against shorter guys. I am 5' 8.5" and am usually the shortest guy in my local Master games (Orlando & Ren Fest). In the over 50 under 200 class I am still shorter than most but not as drastically.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/10 at 12:22am

"The MWC is always humbling, the best of the best."

That means you too...Be humbled by the challenge, but don't resign yourself to be the least among equals. 

Great work in the gym and on the weight loss...don't worry about the immediate strength loss.  I have that same problem too.  I get to the point where workouts are taking too much out of me and I cannot recover, and I am afraid my quest for total HG spiritual creaminess has been compromised...

That's the point where I get over it.  And the weights still go up and down.  Just train through.  You've been doing it long enough!!!  Give 'em hell in Colorado this year!!!

The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/10 at 12:59am
Thank you Brother Duncan, I look to my brothers of the pain for
motivation and am never dissapointed.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/10 at 5:31am
I'm half kidding about the MWC.  I briefly talked it over with the wife last night and hopefully the budget will support that and flying up to Enumclaw this year.  Truth is, it'd be great to get on the field with all you guys, no matter how I place. For me, truth is that if I throw well FOR ME, that's more important than who I beat. Last place is fine as long as I push myself and perform to my potential.

So, if there's room in the geezer-in-training class at Denver, I will most likely be there.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/10 at 11:16am
5' 8 1/2''. I guess losing weight is making you taller. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/24/10 at 1:03pm

I have one of those scales that does weight and body fat, you put in your height and when you turn it on it shows your height first. I have had the scale for about 10 years, when I first got the scale I put in 5' 9". Last month I had my height remeasured and 5' 8.5" is what I am. Every time I stand on that scale my mortality screams up at me. Chalk the drop in height to several motorcycle wrecks, herniated L5 & the need to still squat heavy. I am destined to spend the latter part of my life as a HOBBIT!

How's that BIIIIIIIIIG ole head of yours Jeff? You still parting your hair when you throw the sheaf?

Bill(Love me some BEAUDRO BATY) Gray

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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 2/25/10 at 1:43am
Can't wait to throw down with you Bill. Oh, at least I still got hair to part. I've shrunk about 1 1/2'' with my bad back. Height may be the only thing I can compete in with you in a few years. And the smack talk, loser. Put it on em in Jax.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/28/10 at 2:04pm
Threw in the Jax game Saturday, from the first event I had back issues. Worst throws I have had in years. Starting over today. Less emphasis on strength and more on Back/Core, GPP & speed. Still on the Diet and down to 225.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote J. Baty Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/10 at 1:27am
Bill, Roger Mann is in the 40-49 under 200 lb class now. But I guess you know that since you saw him in Jax. He came by Sun and threw the Sheaf 30'. He and I are going to do that extreme training routine when it gets warmer. Look out.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/10 at 3:08am

Originally posted by J. Baty J. Baty wrote:

Bill, Roger Mann is in the 40-49 under 200 lb class now. He and I are going to do that extreme training routine when it gets warmer. Look out.

WHAT?!? I SAY AGAIN, WHAT ?!?!?! YOU AND ROGER MANN ARE TEAMING UP?!?!? EXTREME TRAINING?!?!

You have got to be kidding me Mr Baty. He doesn't need any help, awwwman, you just couldn't be satisfied being the carrot from the 50+ catagory, you HAVE to train Roger to be the 40-49 Carrot.

FINE!!! Now I have 2 carrots.  And in an effort at full disclosure (I am doing my part via the Training Log), I expect you to post this "extreme training" Mr. Baty.

Bill, sorry to get so distracted by Jeff on your log. Hate to hear about the back. I have transitioned to throwing focused and little lifting. Right now, I only deadlift on Fridays, the rest is throwing.  G

Great job on the weight loss! I am coming down as well. You are beating me though but I've only been at it a week. Keep it up and see you in PC!

Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/10 at 12:24pm

Dang Jeff, you and Roger teaming up. You will be unbearable err I mean unstoppable. I told Roger when Jeff asks you to throw with Ringold "just say NO". This is just what you need to push you this year, besides Robin gunning for you of course. Robin what bodyweight are you dieting down to?

 I wish you Guys would hijack my thread alot more, it gets down right lonely in here. Sometimes it gets so quite you can hear the party going down over at Duncans thread. Lots of grunting, iron weights clanging and Duncan yelling out motivational stuff.

Sun 2-28 PM    DWFL(dancing with the Fat Lady) 5 x 100 (This is a land mine that I do rotational turns with, feels like your dancing & dipping a fat lady)

Safety Squat bar core blasters 150 x 3

SSB G.M.s 150 x 5

Mon 3-1  AM   8# soft ball Braemars 10

8# s.b. Open stone 10

jump rope 100, 100

Put a thin band on neck and under feet for back resistance and have a stick the same size as my fork. Attach to a machine and simulate sheaf toss. 50 x 8, 60 x 8, 70 x 8

Smith machine replicating WOB. 65 x 10, 95 x 10

Squats 225 x 5 x 3

Push Press 60 x 10 x 3

PM       DWFL 100 x 5

SSB C.C. 150 x 3

SSB G.M. 150 x 5

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/10 at 1:39pm
I am heading down to 205 but may just drop 5 more to take on you and Roger my friend.  I'm at 230 right now.

Great work Bill! I need to throw but we have some serious rain and may have to hit the gym instead....or I may just bring an extra towel and throw in the mud, won't be the first time.


Robin Walker

"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it."
GSP quoting Michaelangelo
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