Need a kick in the pants- currently at a fairly low point in training/strength (lost 15 lbs due to recent illness and am a bit hobbled by recent ankle fracture/functional sprain)-hopefully this will motivate me to get back  into high gear

Age 43- current weight 260, 6' 5"

plan to slowly progress strength back to a decent level for me and then as ankle allows start getting more aggressive with movement (jumping, sprinting, plyos and of course throwing)  

Day one

deadlift up to 5 plates for 1 single- then 405 x 10 reps

push press- up to 235 for 1 single

barbell curls up to 225 for 1 single- then 135 x 10

jump rope x 500 (a little bit sore)

Hey, lay off the midol and get your arse in gear...  Do what you can in the gym and get strong as hell...  Your throwing technique will always be there!

Heal up sir!!!

June 1

Throwing

80 lb kettlebell for height x 10 over 10ft bar

Caber- 10 attempts (7/10) missed first 3 then 7 turns

Sheaf 22lb x 10, 16lb x 5

(ankle about at 75 %)

6/2

high pulls to about mid sternum 315 x 5 sets of 3

high box/bench squats (to about half squat level) up to 675 x 3 then 405 for 5 sets of 3 as explosively as possible

incline to 275 x1 then 135 for 5 sets of 3 again as explosively as possible

Jump rope x 500

ankle rehab stuff

6/3

Throwing

80lb KB single spin for distance x 10 consistently 20-21 ft

28 lb single spins x 10 54-58 ft

42 lb Braemer stone x 5 20-21 ft

16 lb open stone (shuffle) x 5 35-37 ft- this event is by far my worst

hammer winds 10 sets of 5 winds with 27lb bat

WOB 56 lb over 13 ft x 10 (all misses in front) too tired

3 days rest ahead

6/7

262lbs

push press- warm up up to 245 x1, then 225 x 5 doubles

Hip snatch warm up then 185 x 5 singles

Back Squat Warm up to 405 ATG then jump squats 315 x 3 triples, 225 x 3 triples, 135 x 3 triples

Deadlift warm up to 545 then speed deads 225 (plus bands- supposedly 200lbs) 5 doubles

Neck Harness 100lbs x 2 sets of 20

Jump rope x 100 then 3 20 yard sprints 3 sets total

time to eat

6/9

light workout/agility stuff prior to games in 3 days

Incline bench 100lbs x 50 reps

Sorinex Ballistica 2 hand swings 82lbs 3 sets 10

Split jumps with 135lbs 3 sets 20 working for foot speed

30 inch easy box jumps 10 sets of 2

10 20yard sprints (75%)

Ankle feeling pretty good for straight ahead stuff

rest up for games on Sat

Utah Scott fest 6/12

ankle  held up well- had OK day throwing- nothing great but not horrible either

started with Hammers Heavy 84 ft, Light 103

Braemer Stone 32, open 40

HWFD 47 (on 3rd after fouling first 2)

LWD 66 (on 3rd after fouling first 2 again)

Caber started with 2 12 o'clocks on easy caber- then group moves up for more of a challenge 19 ft 130lb no taper beast- 1st attempt turn-but ruled as fifer, 2nd  and 3rd no turn 85 degrees

Sheaf 26 ft (disappointed with this one)

WOB- 17ft in the pouring rain

back to gym on Monday

Shawn, not bad...  Your weights are looking real good...  Focus now on getting your hammers up, this will be key in Colorado...  I feel you on the sheaf.  Last games was 20# sheaf, I was using a flimsy ass fork that I never used before, came in at 22 just to try it, not bad.  Than 24, it was fine, but felt like it was dragging a bit because the tines were thin...  27 and first 2 tore and went to the side, so I switched forks and just didnt give it enough- out at 24 ...  So the guys let me stay in anyway and I smoked 30 and 32...  Oh well, lesson learned!!! 

It really sucks that they will allow spinning in WOB at Worlds...  Wrong on all levels...

Keep at it....

Gene

6/14

a little sore and stiff from competition and 9 hr drive back yesterday.

Push press up to 250 3 singles all misses (dang it)

Box jumps 30 inch 3 sets doubles then add 50lb vest for 3 more doubles, then add 100lb vest for 3 more doubles

Back squats ATG  up to 425 x 1 then 365 for 3 triples (felt like an old arthritic woman for these)

Barbell curls 135lb x set of 20

Gene- definitely need to pick up hammers (should be about 10 ft more on both)- also have some work to do in stones as well- Congrats on Rhode Island win- (Are you going to Denver??)

6/16

Barbell Shrugs up to 765lbs 2 sets of 10

High pulls 405 x 2 reps (to belly buton), 315 x2 to mid chest, 225 x2 to neck

Hip snatches 135 3 sets of 3

barbell broad jumps 135 lbs about 4 -5 ft jumps 10 sets of 2 jumps

Incline up to 275 (miss-very disappointing as I was getting 325 about 4 months ago) then 135 x 20 reps

Jump rope 500

6/17

80lb KB single spin WFD x 15 (19-21 ft)

OS shuffle  x 10 36-38 ft

80lb KB WOB 10 ft x15 attempts made about 4or 5

tommorrow Air Force annual physical fitness testing

7/6

80 lb KB single spin wfd x 10 (19-20 ft)

56 lb wfd single spin x 10 (27-31 ft)

42lb wfd single spin x 5 (38-39 ft)

28lb wfd single spin x 5 (50-55 ft)

Caber x 5 turns

open stone 8lb x 10 reps trying to learn to spin (54-57 ft)

7/7

incline bench up to 275 then 225 x 5 doubles

squat up to 405 x single

deadlift up to 605 (double overhand hook grip/no belt)

then 3x3 speed deads 275lb + 200lb bands

300 jump ropes

Shawn,

Overheads with a 42lb stone are hardcore.  I would be curious to see what you can do with a 16# shot as well as a heavy Braemar stone or 28# weight (without the chain and handle).

Shawn,

Do whatever you can/want!  I just like the shot because it's easier to compare results. 

Just FYI - basic, unturned iron shots are very inexpensive and quite widely available.

Good luck,

Peter

7/12

Went to local Caber store and picked up nice 20 ft x 140lb ish nice looking pole (did a few picks and turn attempts with various others- including breaking one before settling) the owners thought it was great and want to use it on there web site as a novel use for their forestry products-

Gym later that day

push press up to 250 x 5 singles

hip snatch up 195 x 5 singles (ugly)

barbell cheat curls up to 245 x single then 135 x 25reps (in squat rack I'm afraid)

neck harness extensions 75 lbs x 25 reps 3 sets

20 yards sprints with 50 lb weight vest x 10

plan to throw A class in Flagstaff on Saturday so not much more heavy/hard stuff the rest of the week

7/13

low/medium intensity throwing day focusing on postions

warm up withg 42lb stone overhead throw x 3 best 22 ft

then 16 lb shot put overhead x 4-5 off dirt (not trig) 48-49 ft- think I can get a few more feet with some practice with these

open stone spin with 8lb x 5, then 15lb stone x 5

28lb LWFD- foot work- gentle release (no pull)

16 lb light hammer (no spikes) x 8

finished fiberglass casting new caber (used 60 rolls of fiberglass cast material)

Shawn,

Nice work on the overheads. When you move to a trig and
get comfortable throwing off it, you will definitely add
some distance to your throws, over and above any basic
technical improvements. Overheads are interesting
because while they are a relatively simple movement,
timing and the angle of release make a huge difference in
one's distances.

Make sure you are not pulling down with your arms at the
point of release and try to achieve a full triple
extension at about 45 degrees with your entire body. The
best throws are usually achieved when you are almost out
of control. Also, make sure there is no hesitation at
all at the bottom of the movement. Obviously, the key is
speed and explosiveness. As a very tall, strong guy you
should really be able to do well on these with some
practice.

One thing you might want to experiment with is
alternating doing overheads with a relatively heavy stone
(say 25-28 lbs.) and a 16lb. shot and see what effect
that has. The big stone you are using is good for
developing specific strength, but I would look at
incorporating something a bit smaller as well.

Good luck!

Peter.

7/14

30 minutes of just some foot work drills

games on Saturday

Peter- do you feel the overhead shot throwing to be beneficial as a training tool or only as a testing gauge of explosiveness (I like it as a warm-up drill)

Shawn Baker wrote: Peter- do you feel the overhead shot throwing to be beneficial as a training tool or only as a testing gauge of explosiveness (I like it as a warm-up drill)

Overheads are an excellent warm-up drill, a key test of explosiveness, and an excellent training tool for developing basic throwing power and explosiveness, and even some dynamic hip and shoulder mobility. 

Look at it this way: as an exercise, what is closer than this to throwing (except for standing throws of some of the events)? In fact, this IS a form of throwing, so the carryover is going to be very high.  It could be thought of as the final stage in the continuum of deadlifts, high pulls, power cleans, power snatches, close-grip power snatches, snatches with release overhead, and overhead shot/stone tosses.  Actually, I guess the WOB would more accurately fit into that slot, but you get the idea.  The difference, of course, is the the WOB is done for height while overheads are done for distance, exactly analogous to vertical jumps vs. standing long jumps.  The other difference is that it is usually easier and more convenient to measure an overhead toss than a WOB toss.

Keep in mind that shots of different weights will likely correlate more or less to different events - 16# shots to stone, hammer, etc. and heavier shots and stones with the heavier events. In addition, one might use heavier or lighter shots depending on exactly what attribute one is attempting to improve during a workout - lighter (12#-16#) shots for speed/pure explosiveness vs. heavier shots for "special strength".

Now, normally one would also be actually throwing a lot too vs. what I have been doing recently, but that is a different conversation.

7/17

Flagstaff Highland Games (A Class)

had ok games with heavy stuff but not so good with lighter implements (was fortunate to have Pro Andrew Hobson doing some practice throwing with our class so I got a bunch of great feedback on things I need to fix-hopefully before worlds)

BS- 31'4 with 24.5lb stone- 2nd place

OS- 39+ with first throw Braemar style- then 2 spinning attempts that did not go as far (I feel I have quite a bit of potential with this so will keep plugging away)- 3rd or 4th Place

HWD 32+ on extras- first place

LWD- 63+- first place (apparently not getting left foot down at all on my WFD)

HH- off slippery dirt baseball field- no spikes 80+ - 1st place

LH 93+ 3rd or 4th (not a good throw at all- have a lot of work to do here

WOB (highlight of games for me) 14'6" standing (PR) and super close with 15ft (had one roll over bar but knock it down) this wil happen soon- 1st place

Caber- 12:OO -only one to get a turn (besides Andrew Hobson- of course) 1st place

overall first place

back to training on Monday (will figure out what doesn't hurt and go from there)

Next 2 comps- Master's Worlds then Pleasanton

Can't Resist The Peer Pressure

7/18- Helped out with measuring for Sunday's games and was talked into playing with some cabers with my favorite nemesis Brent Abbott- turned A caber from yesterday then took about three cracks at 20 ft "pro" caber and got a turn on it (maybe 10 o'clock)

7/19- Workout (supposed to be easy day- sore from competing etc..)-youngster from gym (27) new to highland games wanted to workout with me so....

Nieder (sp?) presses up to 135 5 set of 5

Core crushers with barbell and 45lb plate 3 sets of 20 reps (10 each way)

hip snatches up to 185x1 then 135 5 sets of 2

caber pulls with 100lb dumbell 3 sets of 3

20 yard "sprints" with 135lb barbell on back followed by 20 yard return with 135lb barbell jumps- x 3 sets

split jumps with 135 x 3 sets 20 reps

no AC in gym- Phoenix is hot in July- big time sweat going

7/20

Light Hammer winds x 100 while wearing hinged elbow brace on L arm to prevent elbow flexing past about 20 degrees- forces me to stay long- plan on getting 1000 of these in prior to MWC next month.

Braemer stone 22lb x 10 all about 32 ft (no real pop today-pretty tired overall- just working on trying to get hips through and release high 

7/21

Abs sore from hammer winds yesterday (I think this is a good thing-maybe finally doing them right)

push press- 225lb x 5 doubles

high box touch and go squats up to 585lbs 5 set of 2, each set immediately followed by 2 explosive tuck jumps

speed deadlifts- 315 + 200lb bands 5 sets of 2, with 2 tuck jumps after each set

300 jump ropes

7/22

100 LH winds once again using brace to force me to stay long (200 down 800 to go)

overhead 16lb shot throws about 6 of these 48-50ft

open stone south africans- 10lb x 10, 13lb x6, 15 lb x 5 all relatively slow trying to hit appropriate postitions (I think)

16lb sheaf about 10 of these- guessing about 26ft ish (height standard only go to 20ft)

tommorrow will rest as I have gone essentially 6 days in a row

7/25

venue- beatiful Gallup, New Mexico- the very heart of Navajo country (out here for a week doing some work on the side)

found some of the only grass in the county for some light hammer winds (100 with elbow brace then 10 actual throws -sans brace, all 100-105)- don't think anyone has ever thrown the hammer in this town before - so got some inquisitive stares- sacrificed a littlle skin and blood to the hammer gods on last throw

then some 28 wfd-working on getting both feet down= did about 5 first turns, then 2 turns followed by about 5 2 spin throws maybe 60 ft (not really feeling the weight)

7/26- Gallup NM 

one of the local high school coaches was gracious enough to let me train at his home gym (he and about a dozen of the local powerlifters train at his house)- nice facility- olympic platform with nice bars and some bumpers- nice huge squat cage, hip belt squat set up and heavy duty reverse hyper machine

push press up to 258 6 singles (5 makes and 1 miss-lost focus on that one)

hip snatches (got a little PR on this) 212

then 165 x 5 triples

couldn't resist the reverse hyper machine 3 sets of 10 with 250lbs

had a little steak and sushi dinner to celebrate the PR

I think strength levels are roughly back to where they were in April when I threw with Gene Flynn and Mike Baab in San Antonio

Just need to really focus on drilling throws and improving technique, hitting correct positions etc..

Shawn,

I am just curious how deep you are catching your hip snatches?  Nice work and congrats on the PR.

7/27

Gallup NM

Monsoon season has arrived!!!

200 hammer winds in the elbow brace in the rain-had planned on working stones tonight but just too darn muddy (at least I am half way to my goal of 1000 hammer winds before MWC)

Peter to answer your hip snatch question in a round about way- my athletic background has unfortunately never included much in the way of olympic lifting

started out lifting in 1981 as a skinny 6'1 140 14 y/o reading the Joe Weider body building crap and trying to get big arms etc..

at age 19/20 trained at a gym in Texas that was frequented by a Mr. Bill Starr- did not pick up any olympic lifting but started squatting and deadlifting (pulled 455 first time I tried it)

after college in my 20's began playing rugby(while in medical school) and quicky got pretty good at it (selected to all Texas and Western US teams) - eventually dropped out of med school to play semi-profesionally in New Zealand)

Retired from rugby at age thirty (was tired of getting my head kicked in on a weekly basis) and went back to med school- throughout my med school and orthopedic surgical training (9 years) I continued to lift and compete in powerlifting despite long hours (100-120 hour weeks)- did mostly USAPL/NASA meets- decent deadlift 772, poor bench 400lbs and ok squat 640- also did a couple years of strongman stuff in late thirties  

At age 41 (2 years ago) my physician's assistant strolls into work wearing a kilt- a few weeks later I attend/throw in my first highland games- have focused on becoming as explosive as possible since that time- have been doing hip snatches for about 4-6 months now and really enjoy the movement 

I would estimate that I catch the hip snatches in about a quarter squat position (although my feet often end up getting wide on the heavy snatches- I am trying to avoid this as I understand it is not ideal)- I think I would kill myself or some poor bystander if I attemped to catch a snatch in a full squat position

sorry for the long winded bio stuff- Peter, as always thanks for the input

Shawn Baker wrote: eventually dropped out of med school to play semi-profesionally in New Zealand)

Wow, you don't hear that every day!  Very impressive resume overall.  I am sure you had lots to chat about with Ed Cosner at San Antonio. 

One suggestion for the hip snatches is to either do them light enough to catch them in a quarter squat without too much shifting of the feet, or to do them to a split, just like you would use for a clean & jerk.  This is a much safer, stronger, and more sport-specific method than you are currently using.  You can decide whether to consistantly lead with your blocking leg (which is more sport specific for a couple of reasons) or alternate your lead leg on each rep (which is a more balanced approach).  Let me know if you have any questions.

7/28

Gallup NM-coach Williams' home gym

back tired from a bunch of hammer winds yesterday

bench press  warm-up to 300lbs for single then 160lbs x 5 explosive triples

ATG no belt Front squats -bunch of singles culminating in a new PR!!!

unfortunately it was only 319lb (quite honestly don't do fronts very often-but progress is progress)

did some jerks out of the rack with fairly light weight (145lb) 5 doubles -adding the split (new to me) to the exercise-Left leg forward (sports specific as per Mr. Ingleton)

Peter- dropping out of med school when I was 23 to play rugby was a tough decision (probably cost me a whole bunch of green stuff)- but I don't regret the decision at all! 

8/1-- 7 hour drive from Albuquerque to Phoenix followed by-

100 LH winds using elbow brace and spikes (also put on gloves-wife gripes at me when I tear my hands up-something about using hands for a living blah blah blah)

I'm 600 winds into my goal of 1000 and starting to maybe feel some rythm and am staying long with noticeable improvement in hammer head speed- plan on maybe releasing closer to 9 O'clock (per Dave Brown hammer tutorial) in order to maintain long arm release- I'll try this for a while and then progress closer to 10/11 O'clock as ability to stay with it improves (comments are welcome if this sounds crazy/unproductive)

Weights tommorrow- will shut down heavy lifting/throwing after about Wednesday/Thursday this week to start to rest up for MWC

8/2

 -jerks up to 225 x 3 doubles (using split- not real comfortable with this yet) then push press 225 x 5 reps

hip snatch with split up to 200lbs x1 (again still learning split)

clean grip snatches 135 5 triples (I like the longer pull with these)

1 armed barbell snatch with 135 x 1 (because it was laying on the ground looking at me)

barbell curls 135 x 15 reps

20yd sprints with 50lb weight vest x 10 

8/3

WOB with 80lb KB 10 ft x3, then 10' 6" x 6 (made 3/6)

sheaf 22lb x 6 over 20ft bar

Braemar with 42lb stone x 5 20-21 ft, then with 22lb stone x8 (33-34ft) -working on high release and loading up on right leg

Brontosaurus caber (20ft x 150lb)  attempts x 4 (35-45 degrees)- got decent picks but couldn't get goood hand position (may need to taper down handle a little more)-this is going to take a while/forever to get this one turned

light hammer winds x 40 with 10 throws 90-95ft (trying to use spikes off hard dirt- placed metal bar in ground to stick blades under but still not very good purchase) - 60 heavy hammer winds

8/4

incline bench to 295lb (miss) then 135 x 5 explosive doubles

squat up to 405lb for easy single

high pulls 315 for 3 triples

deadlift up to 495 for easy single

jump rope 300 reps

light hammer winds x50

heavy hammer winds x 50 

8/5

Phoenix -112 degrees (had to put stones and weights in bucket of water to cool them of prior to throwing)

overhead throws(off dirt) with 42lb stone x 3 (22-24'6") then with 16lb shot x 3 (47-49ft)

15lb stone Braemar x 3 37-38 ft, then abuot 10 South African spins all about 39-41ft

80lb KB 1 spin for distance x 3 19 ft

42 WFD 2 spins x 5 38-40 ft (not particularly pleased but I have been focusing less on the WFD recently and am a bit tired)

28 WFD 2 spins x 5 55-57 ft (same thing as above)

Sheaf 16lb -first time with 3 prong fork x 5 26-30ft (estimated as bar stops at 20ft)

100 LH winds fairly slowish but feeling rythm (finished 900/1000) -will get last 100 early next week  

Al- would definitely like to have decent showing at MWC ( as I'm sure everyone else who's going does)

Volume in gym is only 2 days per week- but I feel I need a lot of reps with the throws as I still have a long way to go regarding the techniques- I don't like the fact that I usually go 4 days in a row but due to family/work situation, It's what I have to do

8/9

Last week prior to MWC

did a few 50% lifts to just "keep the engine runing"

Jerks with split 135lbs 5 sets of 2

Jump squats 135lbs  5 sets of 2

clean grip snatches 95lbs 5 sets of 2

10 x 20yd "sprints" only going maybe 60-70% speed

100 LH winds (finished my 1000 winds)- have to say they feel more rythmic and I feel as though I am staying longer- have not really thrown much without  being tired/poor footing since beginning the winds- hopefully I will see some return on the effort at MWC when I  get to "unleash hell" to quote ol' General Maximus of Gladiator fame

tommorrow some very easy LWFD and open stone just to drill foot work and position

8/10

open stone South Africans with 8lb stone x 10

LWFD 2 spins x 5

rest up and get ready for Saturday

8/14 MWC

Was very fortunate to win 40-44 class a MWC

I was not particularly pleased with most of my throws with one fairly big exception

Hammers (despite a lot of recent effort) did not go as I would have liked)- HH 82, LH 100 - good for 4th place in each event- (winds were decent I felt but release was poor- Gene Flynn gave me some tips to work on)

LWFD - 68ft about what I expected to do- 1st place

HWFD 43 ft- very flat throws about 3-5 ft below what I felt I was good for- 3rd place

Braemar stone 23lb-- 31 ft again flat throw 3rd place (I really feel 34-35ft is very realistic) 3rd place

Open stone (ugh 37ft) again 42-43 feet should be doable if I could do it right- 2nd or 3rd place

sheaf (16lb)- a very unexpected PR (and new World record to boot) 34ft 3in (cleared by about a foot)- all thanks to Thom Van Vleck who showed me what I was doing wrong and whammo 5ft improvement- 1st place

Caber 12:45 2nd place- had a lot more trouble with caber than I thought I would

WOB 17'6- very close with 18ft but end of long 9 event day- 1st place

Pleasanton in 3 weeks where competition just gets harder- will redouble efforts in hammer and stones and try to make that leap (I may need to get some professional help at some point here)

Back to gym on Monday 

8/16 Monday

Back to the grind

Jerks (with splt) 230lb 5 doubles

Clean grip hang snatches up to 175lbs x single -then hip snatches 175 for 3 triples

Deadlifts warm-up up to 585 x single (no belt-double overhand hook grip)- then 315 (plus 200lb bands) for 3 triples as explosive as possible

30 inch box jumps 2 set of 2, then add 50lb vest for 2 more sets of 2, then add 100lb vest for 2 sets of 2, then 50lbs 2x2, then bodyweight 2x2

Barbell split jumps with up to 225 x 3 sets of 10 (foot speed)

hammer winds with 30lb kettlebell 5 sets of 10 (trying to watch the ball as it is behind me)

actually felt fairly decent despite competing 2 days ago- wil get to rest again in 2 weeks just prior to Pleasanton games- so need to really knuckle down the next few workouts 

8/17 throws in the rain

19 heavy hammer throws off dirt-no spikes- going about 80% trying to work on a better release

20 light hammer throws- same thing

42lb braemar stone x 5

22 lb braemar stone x 10

lightning made me run away

8/18

incline bench warm-up to 275lb for single then Nieder presses with 135lb 4 sets of 5 (I felt this was too heavy to develop much speed) dropped down to 95lb for 4 sets of 5 and felt more pop

snatch grip high pulls up to 315lb 3 triples then down to 225 for 3 more triples- again trying to focus more on speed (overall today not much explosiveness-probably a bit worn out from Mondays Deadlifts)

High box squats (touch and go) with 405 3 sets of 3

overhead squats up to 135 x double (this is one tough exercise- at least for me)

barbell curls up to 225lb x double then 185lbs x 10 reps

5 20yd sprints at about 80% speed

Myles- my initial experience with the 3 tine fork was definitely a positive one (I believe we both used the same fork this weekend to set records)- see you at Pleasanton

8/19

WOB 80lb KB 10' 6" x 10 reps (made 8 of these) this is actually pretty good for me -best I've done before was 11 ft x 1- despite a lot of back volume in gym this week

56 WFD 2 spins- really focusing on getting first spin with left foot down- this is getting better but transition to second spin is now out of control- 10 reps best 29 ft

Brontosaurus caber (20x 150) 5 pulls best maybe 60 degrees

light hammer (no spikes) x 15 or so- workong on rythm and position-watching ball go round and turning into release- all at about 80% effort- 85ft-ish

3 days rest coming up (well chasing my 4y/o, 2y/o ,and 8 week old around- so I'll call it active rest)

8/23

Jerks with split up to 260lb x 1, then 235 3 triples

power snatch from floor with split up to 205 x 1, then hip snatch 180lb x 3 triples

Back squats no belt ATG up to 405  x 1, then speed deads with 225 (+ 200lb bands) 3 triples

neck harness extensions 100lbs x 25 reps

8/24

WOB with 80lb KB 10 ft x 3 (made 2/3), 10' 9" x 3 (made 1/3)- WOB done until Pleasanton

Braemar with 22lb stone x 8 to about 31 feet

heavy hammer x 8 (new hammer handle- couldn't hold on at all- forgot tacky) maybe 55ft (this was not very productive at all)

overall fairly poor session- will throw again tommorrow- should do better

8/25

threw LWFD x about 1 hr- have issues with WFD that need fixing- think I corrected some of them

drive to Gallup NM tommorrow after work and will try to hit gym Friday for last hard gym workout prior to Pleasanton on Labor day weekend

8/27

Gallup NM- coach Williams home gym- last heavy workout prior to P-town

hang clean grip snatch up to 190 (bit of press out at end)- then 145 x 3 triples

Jerks with ugly split up to 270lbs (equals body weight)- this is about equal to my push press PR -I think- (only been doing jerks for about 1 month and see potential for 300 eventually)-need to get the shoes

planned on throwing some hammer but only grass in town occupied by football team

8/29- Gallup New Mexico

found different patch of grass to throw on

Light Hammer x 10 with 3 winds then x 10 with 2 winds- went about same distance either way (continue to languish in relative mediocrity with these) (95-100ft)

LWFD x 15 again not particularly good (60ft)

Braemar with light stone (maybe 13lbs) x 15 (42-43ft)

after 2 years of this stuff I find I am pretty decent with the brute strength/comparatively low skill events- WOB, Sheaf, and Caber and still struggle with the more skill based events (stone/hammer/wfd)- after Pleasanton will need to find a way to get some coaching on my weak events

Mon 9/6

Can't resist peer pressure II

Just got off plane from Pleasanton a few hours ago and was planning on day of rest when training buddy calls and asks how I did and then wants to know if I want to go throw??

So I of course did the sensible thing --NOT!!!

56lb WOB x about 12- ending with 5 clearing 14ft

Braemar stone with 22lb stone (applying some new Lowtherian pointers picked up from yesterdays competition) x about 8 with best at 35ft

light hammer 1 winds (no spikes off dirt) working on release x about 10 with best at about 86ft

22lb sheaf toss x 5 about 25-26ft

actually overall a decent training session- despite 2 days in a row of all day throwing and standing in hot sun

Done with Masters competition for the year (have 2 more games where I am going to throw as an A)- overall not a  bad 2nd season (but never good enough)- had several PR's  with 70ft 28 wfd, 47 ft 42 wfd, 33' 6" 56 wfd, 34'3 16lb sheaf (a 40-44 WR), 14'6 56WOB, 18'3" 42lb WOB, and 42 ft OS- Hammers did not go very well this year and got steadily worse a season progressed (despite a lot of work on this) stones are also are a relative weak area- am in process of setting up some coaching likely in November and will spend the off season doing a lot off throwing (fortunately Phoenix allows for year round throwing)

goals for next year include 36ft  56lb wfd, 50 ft 42lb WFD, 72 ft 28lb wfd, 19' 42 WOB, 15'6" WOB, 36 ft Braemar stone, 44 ft OS, 115 ft LH, 93 ft HH, 36 ft 16lb sheaf and to improve caber technique

finished 3rd at Pleasanton (not as well I a would have liked but competition was very tough with seasoned former Pro Ken Lowther clearly a cut above - hammers were really awful for me and knocked me out of second place (defeat is definitely a great motivator and will definitely use it)

Next up will be small games in Sante Fe New Mexico in 2 weeks and then I'll finish season at Tucson 

8/7

Throwing

56 WFD x 6 2 spin- best 30ft

28 WFD x 3- 60 ft

medium caber x 3 turns (working on carrying caber higher toward chest)

Heavy hammer 1 wind releases (no spikes on dirt) x 8- best 73ft

Gym

Jerks up to 265lb then 225lbs x 5 doubles (fast) then 135lbs x 5 doubles (very fast)

Close grip snatches up to 145 x 2

overhead squats up to 115lbs x 2

back squats up to 405 x2 (ATG no belt)

cheat curls up to 245 x 2, then 135 x 20reps

off for next 5 days (good friend from my time in Afghanistan coming by for visit this week)

9/14- long lay off for me (1 week)

sad day as family dog died today (brain tumor)

56lb WOB x 12 (up to 14 ft)

Braemar stone (22lb) x 8 up to 31 ft (poor)

Light hammer 2 wind releases x 10

22lb sheaf x 5

compete on Saturday as an "A" in small (but good) games (Santa Fe-NM)

9/15

Al thanks-definitely gonna miss the old hound

Throwing

WOB with 80lb KB x 8 finishing with clearing 11ft (ties PR)

medium caber x 3 turns all 12:00, then four pulls on Brontosaurus-caber best about 60 degrees

Heavy Hammer 2 winds x 10 70-75ft

28 LWFD x 8 mostly around 60 ft

then to Gym

Hip snatch up to 220lbs - new lifetime PR

Jerks up to 255 x single

High box/bench squats up to 585lbs x 3

overall fairly pleased with strength level- taking week off last week obviously has helped

compete on Saturday so will rest until then

Time Warp

9/22

Throwing

80lb KB x 5 over 10ft WOB (3/5) 56lb WOB x 5 14 ft all misses into bar

then started throwing 56 WFD and was magically transported back to 2 years ago when I was just learning to throw- hitting about 25 feet (legs were out of control and just had awful timing)- did about 10 of these

switched to Braemar stone with equally as poor results x about 6 throws- decided just to give it a rest

not sure what happened- hopefully just one of those days

heading back out to Gallup NM to work for the Weekend and will try to revisit some throwing and lifting  

9/26

Gallup, NM- on call waiting for the operating room to open up so I can fix up an elbow

Light Hammer x 10 (with spikes) 95-100ft

28lb WFD x 15 most in 60-62 ft range with a couple at 64ft (this ties my training PR with this particular implement)- I almost always throw farther in actual games

Light stone 12-13lbs ish stone thrown Braemar style x 8 most 42-45ft with one at 46ft (this represents about a 4 foot pick up with this stone)

9/27

Jerks up to 225lbs x 7 reps (missed rep number 8)

Deadlift (no belt, using straps) up to 500lbs x 10 reps- not used to doing high reps- tough last 2 reps

Bench press 135lbs 5 sets of triples for speed

20 yd sprints wearing 50lb vest x 6

9/28

back a little tired from deadlifting yesterday

WOB with 80lb KB x 8- 10'-10' 6"

Medium Caber x 10 turns almost all at 12:00- really trying to focus on carrying caber chest high (trying to emulate Mckims style)

9/29

High pulls (clean grip) 315lbs 5 sets of triples to chest high

Back squats no belt ATG up to 465 x 1, then 405 x 3

barbell curls up to 225 x2 then 185 x 12

neck harness extensions 50lbs x 50 reps

Jump rope x 250 reps

9/30

Braemar with 22lb stone x 8 best about 33ft, then Braemar with 15lb stone x 8 best about 39 ft

not particularly good day (not much snap- a little tired from previous workouts)

head home to Albuquerque to spend next 3 days with family

10/6)

been sick last few days (4 y/o virus vector -aka my son- had cold
and therefore I got a cold)

did a little throwing

56lb WOB- coupling broke and had to use 56lb WFD implement
instead) 10 reps finishing at 13'6"

Braemar with 22lb stone x about 10 all over 33ft and a few over
34ft

light Hammer (still sucks) x 10 mostly low 90's

LWFD x about 8 best about 61' 

10/7)]

Best way to get over a cold---hit a PR in the gym

5 x 30yd sprints 70-80% speed

1 arm barbell snatches up to single with 165 (purely coincidental
that McCallum did 160 the other day)

hip snatches up to 225 for single (PR)- don't think I am
getting any stronger but am getting more comfortable with the split-
anyway a PR is a PR

Nieder presses -bunch of triples ending at 125- focusing on speed
and pop

5 x 20 yd sprints at 80-85%

30lb KB hammer winds 5 sets of 10- focusing on staying long

Shawn Baker wrote: 9/13-Albuquerque- local "big box" gym did a new exercise- not sure if it has an "official" name but basically added a little weight on one side of a barbell while other was secured to swivel hinge on ground and did one-armed Braemar style pushes

I could be wrong, but I think that's a viking press.. I'd like to play with one of those.

I hear you're going to be competing in the As in tucson, I look forward to competing with you. I'm Jake, the fat bald guy that killed your buddy Adam in Flagstaff, hahaha. We give each other crap all the time and I was over to Rusty's a couple weeks ago learning sheaf and doing some training with Adam. I'm going to have to come over one of these days while you're there so we can get a session in together.

Anyways, nice training in here bud, keep it coming!!!

Oh, and have you checked out the rest of the A competition? Dan Williams, Jon O'neil.. those are some heavy hitters!!

thanks man, I appreciate it... I agree, definately will be some learning going on.. I've already learned alot from Jon in the stones from competing in Ventura.. I've got a lot to learn for everything..

I'll be over to Rusty's with Adam next sunday, but he says you head back to NM on the weekends. I'll try to work something out to head over there during the week... what time to do you typically throw on the weekdays?

10/18

had hair cut today and must have lost all strength like Sampson

5 x 20 yd sprints x 5 (75%)

Hip snatches up to 200lbx x 3 doubles (ugly pressed out barely made lifts)

Jerks went up to 255 x 2 misses and decided today was not going to be the day for strength

incline bench with just 45lb bar x 150 reps (50,40,30,20,10 reps)

neck harness extensions with 100lb dumbell x 20 reps

5 x 20 yard sprints with 50lb vest (moved like an old arthritic woman)

Jake- typically throw on tuesday and/or thursday late afternoon/early evenings

10/19

WOB with 42- x 6  (15/16ft)

WOB with 56 x 10 up to 14ft

22LB sheaf over 20 ft bar x 10 cleared by 2-4 ft each time

Braemar with 42lb stone x 8 (20-21ft) the with 22lb stone x4 (31-32ft)

not great -but not horrible considering how yesterday in the gym felt

10/20

having some issues with a chronic groin pull and quadriceps tendonitis this week (tripped over baby's swing at home last week and think I irritated things then)

Deadlifts up to 495 x 1 single

then 3 triples with 315,335,355 using "200lb" bands added

then 3 triples for speed with 315

front squats up to 275 x single then 135 x 20 reps (Don't particularly like these as I find them pretty uncomfortable (especially with groin/quad issues)- will make these an off season project (look to get maybe 365- current best is 319)

standing barbell twists (one side of barbell loaded with weight-opposite end secured to ground) 3 x10 reps using 45,70,90 pounds of weight at end of barbell

standing plate twists with 45lb plate 3x 20 reps

will begin to transition back to more quick lifting and more rotational stuff these last few weeks prior to Tucson games

10/21

overhead 16lb shotput throws off trig x 12 mostly 48 and 49 ft range

light hammer x ten- low to mid 80's (yuck)

medium caber x 6 turns pretty much all 12:00 (holding up at chest high seeming to help) next week will likely bust out the brontosaurus caber and give it a few pulls

28lb LWFD x 10 high 50's (also yuck)

56lb WOB- got training PR 14'3" but it took 15 attempts

fly back home tommorrow after work to Albuquerque to spend weekend with wife and kids so will take next 3 days off as per usual

10/25

Good start to week- 4 y/o boy stands up to pee for first time and 2 y/o daughter busts out a number 2 in the potty for the first time

Clean grip high pulls to chest level 315 x 2, 335 x2, 355 x2, 335 x2, 315 x 2

hip snatches 135 x 20 reps (working a little muscle endurance)

Nieder presses 135 x 5 doubles

High box squats (24") no belt- up to 675 x 5 reps then 405 x 20 reps

45lb plate twists 3 sets of 20 reps

body weight creeping up to 280lbs

10/26

WOB with 56lb x 8 finished with another training PR 14' 6"

medium caber x 2 easy turns- then 5 attempts with Brontosaurus caber- trying to get the carry high- but had difficult time controlling caber (too darn big) 5 attempts only got 1 pull and it was poor

22lb Braemar stone x 8 32-34ft

22lb sheaf over 20ft bar x 5 clearing by 4-7ft