TRAINING LOG: Ketchem/Dickens
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Topic: TRAINING LOG: Ketchem/Dickens
Posted By: BKetch
Subject: TRAINING LOG: Ketchem/Dickens
Date Posted: 6/22/10 at 12:37pm
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I have been really enjoyed reading everyone's logs and have found them
as great motivation. So I figured I would throw my hat in the ring. I started throwing the heavy events a few years ago and have been fortunate to throw with some great guys in Northern VA. Long story short, last year a wrecked my shoulder pretty good and had surgery. So in an effort to stay on top of things and continue to grow as a thrower, I have been throwing lefty and as of this past Saturday I started testing out my right arm again. My goals are simple, to continue to have fun, set PR's, and throw at the Virginia Scottish Games as a righty with all events except the WFH and HWFD. MIke Dickens who I have the misfortune to throw/lift with (relax Dickens,just kidding, cause I know you're sensitive) will be posting his stuff here also. Today's throwing session: Open Stone: Front Push x 3 Power Position x 6 1/2 Turn x 4 Light, LW-#14, I made an adjustable LW to build strength back. As I hit certain distances and it feels comfortable, I will add 2.5-5lbs at a time, ultimately until I can use the 28 with no problems. braemar x 5 single spin x 4 Double Spin x 4 42# (lefty) Single Spins x 7 I am open to ideas and suggestions if anyone has advice. Thanks! BJ ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Replies:
Posted By: C. Smith
Date Posted: 6/22/10 at 1:56pm
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Posted By: kellynik
Date Posted: 6/23/10 at 5:14am
Welcome! Hopefully, I'll c you guys at Richmond in Oct.  |
Posted By: phatmiked
Date Posted: 6/23/10 at 9:49am
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I'm sorry, but, do I know you? ------------- |
Posted By: phatmiked
Date Posted: 6/23/10 at 9:52am
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haha just kidding. I will post the stuff I was able to do while "abroad" as soon as I have time. and, start posting my "In Season" training, which started this past Monday. It will be interesting to see how the rest of the 2010 season will pan out now that I will actually be able to practice. (yes, that is a lame excuse ------------- |
Posted By: BKetch
Date Posted: 6/23/10 at 10:58am
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Thanks Kelly and Craig.
"yes, that is a lame excuse" Mike, you have been using that for years now...time for some new material...mwahahaha One goal I forgot to mention is that I wish to no longer be the fattest LW in the world...so in an effort to combat this I am taking Gene's tip and adding walking to the protocol, or light sled dragging upon waking up. Today: AM- 200 ft x 6 sled dragging PM- Lifiting plan is: Alwyn Cosgrove's shoulder program for upper body. 5/3/1 for lower body, with O-Lifts thrown in. The whole focus is to get mobility, strength, and confidence back with the weights. 1. Foam Roller 2. Cosgrove shoulder 3. Front Squat 180 x3, 190 x3, 205x4 4. Cleans 95x3x2, 115x3x1 5. Static Stretch |
Posted By: Hapy
Date Posted: 6/23/10 at 12:16pm
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Can you outline the shoulder program?
I skimmed Cosgrove's website, and couldn't find anything specific. Good luck in your comeback! ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: phatmiked
Date Posted: 6/24/10 at 10:13am
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Here are the workouts I was able to get in while I was abroad from 16 May through 13 June. Also, I cut some weight and am now hovering between 245-250. I was trying to keep it simple. 21 May upper pull/push Dynamic warmup - including stone and wfd line drills Inc Bench up to 225 x 5 x 3 sets BO Row 225 x 8 x 3 sets DB mil press 60x8, 70x8 Face pulls 100x10x2 sets Tris French press and PD dropsets 24 May Speed day DWU including drills Neider presses 115x4x3sets Snatches 135x3x2 sets, 165x3x2 sets DB box jumps (18 box) 25x5, 35x5x2 Good Morning Jump shrugs 225x4, 275x3x3 sets Bi/Tri complex - lite KB swings for core 67#x10 each side 25 May Core and cardio 28 May Lower Pull/Push DWU including drills Rvs clean up to 275x3 Hex DL up to 455x3 FS up to 275x3x2 sets Bis Core various 29 May Upper Pull/Push DWU including drills DB mil press up to 85x8 BO Row 225x8x3 sets Inc 225x8x3 Hmr Lat PD 140x10x3 sets Tris and core 30 May Core and cardio 31 May Speed DWU with drills Neider press 115x4x3 sets Snatch 145x3xx sets Hex Jump Shrug - 135x5x3 sets Hyper Ext BW x 10 (decompress lower back) Bi/Tri lite 2 June Lower Pull/Push DWU with drills Cleans up to 255x2 FS up to 315x3x 2 sets Good morning Jump Shrug up to 325x3x3 sets Bis and core 3 June Upper Push/Pull DWU with drills Inc up to 225x5x3 sets Hmr Pull Down up to 210x8 DB mil press up to 70 to fail (6) DB BO Row up to 100x10 Tris and core 5 June Speed DWU with drills Neider press 115x4x3 sets One hand DB Snatch up to 75x4 Box Jumps from seated 18 onto 30 x4x3 sets Hex Jump shrugs 135x4x3 sets Bi/Tri and core 7 June Lower Pull/Push DWU with drills Cleans up to 265x2 FS up to 335x3 Good morning Jump shrugs up to 335x3 Lunges 135x10x2 sets Bis and core 10 June Upper Push/Pull DWU with drills BHN mil press upto 185x4 BO Row up to 245x8x2 sets DB Inc up to 95xfail (9) Lat PD up to 205x8x2 sets Tris and core
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Posted By: Duncan McCallum
Date Posted: 6/24/10 at 12:50pm
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Geez! It is going to be a long weekend for me in California. Good work Mike; way to get past the nagging injury. ------------- The man in the arena. |
Posted By: 17/20
Date Posted: 6/24/10 at 1:02pm
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Mike, you and your partner what about Loon Mtn? ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: BKetch
Date Posted: 6/25/10 at 9:37am
Thanks Hapy. I was hoping to make it up to Glasgowlands again this year(you guys are great to throw with and run an excellent games). But my wife and I are due to have our first baby right around that time  .As far as the cosgrove shoulder program, it's called, and this is an awful title... "8 weeks to Monster Shoulers." I am not one to "drink the Kool-Aid" and buy into programs with the title "8 weeks to Monster Shoulders." But, I am pleased because flexibility is coming back and I am feeling stronger. 17/20, Loon is on the list of games to throw in one day. I have read and heard great things about it. if the shoulder continues to progress, it may be a possibility...and I'd bet Dickens would probably be up for it. Thanks! Today's Workout: AM: 200 ft x 6 sled dragging Lunch: Picked a dozen large crabs and 12 raw oysters with horseradish and hot sauce out by the Chesapeake Bay. Great stuff. PM: Hammer Throws 12# x 6 16# x 8 Road Trip to York yesterday and got some new bumpers...let the fun begin Monday! |
Hapy wrote:Posted By: Hapy
Date Posted: 6/25/10 at 12:12pm
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too bad you will miss Glasgowlands - but congrats on the upcoming little
one! I will check out the monster shoulders thingamabob. Boy, I could sure use some. (or at least one) ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: BKetch
Date Posted: 6/26/10 at 5:22am
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Thanks Hapy.
In the words of the immortal poet Ice Cube, today was a good day. 1. Dynamic Warm-up,1/2 turns,hammer winds 2. Open Stone -Front Push x 6 -1/2 Turn x 8 3. Light, LW -braemar x3 -single spin x 4 -Double spin x 3 4. 42FD -single spin x3 -double spin x3 5. 42FH x 10 |
Posted By: BKetch
Date Posted: 6/28/10 at 1:34pm
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Great day today. Hit my benchmark with the LW, so I bumped it up from 14# to 16.5#. So all is going in the right direction. AM: Sled 6x200ft PM: Throwing 1. Dynamic Warm-up/line drills 2. 16.5# LW braemar x5 single spin x 3 Double spin x 3 3. 16# Hammer x 8 |
Posted By: phatmiked
Date Posted: 6/28/10 at 1:44pm
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I took the week of the 14th off to relax and get back into the swing of things. Officially started my In Season training on last sunday, the 20th. 20 June Throw DWU Braemar around 5-6 throws OS around 5-6 throws after some drills 56 WFD line drills bout 4-5 with a few throws LWFD line drills same LH about 10 throws - gotta get long and let the hammer get fast, not get in its way WFD abou 6 pulls Didnt worry about distance or height on any of these. Just trying to get the feel, rhythm and timing all syncd up
21 June DWU LWFD line drills and a few throws LH - 8-10 throws Power Shrugs up to 325 x3s Some curls Rvs Hyper
22 June No throw had to hang at the house while AC man did some work on the unit DWU with some drills Strict OHP up to 175x4 97# KB BO rows 10x3 sets Inc bench 185x10x3 Tris Rvs Hyper
26 June Penn Renn HG Had a little comp Penn Renn is fun, but for those who dont know it, we throw in a jousting arena on a 15x15 foot square box of sod into the loosely packed sand. The caber always interesting in the sand. ------------- |
Posted By: phatmiked
Date Posted: 6/28/10 at 1:47pm
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I would love to throw at Loon. I will be 40 in Oct. Maybe I can get into mythical master's class at Loon next year?? ------------- |
Posted By: BKetch
Date Posted: 6/29/10 at 1:47pm
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another great day to build off of. OS went really well today, still very tight and missing my punch but I felt great, definite progress. OS 16# -front push x3 -1/2 turn x 4 -S.African x 4...first time in about 9 months, gonna try full spin...maybe this weekend  42# FD -double spin x 5 Lifting: Power shrugs 5x3x135 Front Squat: 180x5, 190x3, 210x4 ...may not be much, but it's the most I have had on the bar in a loooooooong time. |
Posted By: Duncan McCallum
Date Posted: 6/29/10 at 2:11pm
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"I would love to throw at Loon. I will be 40 in Oct. Maybe I can get into mythical master's class at Loon next year??" Does that mean you get to park super close at Pleasanton? OWNED!!! ------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 6/29/10 at 2:46pm
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Today: DWU HWFD line drills x 5 HWFD tempo throws x3 LWFD line drills x 5 LWFD tempo throws x3 LH about 8-10 throws 70# KB toss set x4 (1 rt hand for hgt, 1 left hand for hgt, 2 hand to front for distance) Good Morning Power Shrug up to 285x3 for 3 sets FS up to 285x5x3 sets
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Posted By: Duncan McCallum
Date Posted: 6/29/10 at 3:10pm
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Baby Huey? Is that a fact? Whatever Methuselah. Don't worry, there is a Luby's close by, and I hear the Pleasanton Drive-In has a special AARP-Only showing of Cocoon at 6:00 p.m. Sounds good huh? A blue plate special and Jessica Tandy (FOXY!), all before your bedtime!!! ------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 6/29/10 at 3:21pm
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haha my dream date. will you change my depends and tuck me in? ------------- |
Posted By: Duncan McCallum
Date Posted: 6/29/10 at 3:31pm
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No, but I certainly will put you to bed. SNAP!!!
------------- The man in the arena. |
Posted By: BKetch
Date Posted: 6/30/10 at 12:32am
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Funny thing is, yesterday as we were throwing down some centrum silver
with a metamucil chaser, Dickens was saying to me, "you know who's hot, Jessica "  " Tandy...I'd hit that"
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Posted By: Beau Fay
Date Posted: 6/30/10 at 1:18am
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McDickens is just jealous of Don Ameche's breakdancing skills. Even back in '85 he had nothing on him.
------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: phatmiked
Date Posted: 6/30/10 at 1:43pm
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Guess I will be bringing a slab of cardboard out to P-town with my fat lace adidas and drop some fly poppin and lockin on you fools. "No, but I certainly will put you to bed. SNAP!!!" I expect better from you, Duncan. (shaking head emoticon). ------------- |
Posted By: phatmiked
Date Posted: 6/30/10 at 1:47pm
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30 June DWU Braemar x 5 tosses OS x 5 tosses 60# D-ball push press for distance avg about 14 feet Super set bench with DB bench 225 to failure to 65# DB to failure Seated DB mil 65 x failure BO row 225x10x2 sets
Had my little man O-dog hanging with me, providing me stone pointers. ------------- |
Posted By: Duncan McCallum
Date Posted: 6/30/10 at 2:31pm
You had me at poppin and lockin. ------------- The man in the arena. |
Posted By: BKetch
Date Posted: 7/02/10 at 7:07am
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Throwing this weekend. Took yesterday off, so today was a quick workout.
1. Foam Roller 2. Cosgrove Shoulder 3. Hang Cleans 3x3x95, 3x2x115 4. Stretch Headed to chiro after; shoulder adjustment and trigger point work. O the fun. |
Posted By: phatmiked
Date Posted: 7/02/10 at 8:35am
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Yesterday - light training day Massage x 1 1/2 mile little red wagon pull (empty)to daycare facility x 1 return trip 1/2 mile LRW pull loaded with 2.5 year old and 1 year old x 1 stop at park for standing swing pushes x approx. 5000 reps good workout ------------- |
Posted By: MJurkoic
Date Posted: 7/02/10 at 9:10am
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Phatmiked, that is good living! ------------- Loki: I have an army. Tony Stark: We have a Hulk. |
Posted By: phatmiked
Date Posted: 7/03/10 at 10:56am
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Yes. it was a good day. ------------- |
Posted By: Duncan McCallum
Date Posted: 7/03/10 at 11:06am
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I think I just got a cavity reading this... ------------- The man in the arena. |
Posted By: BKetch
Date Posted: 7/04/10 at 1:12am
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Hahaha. The reality is that Mike was sitting in the red wagon and was being towed by O and Soph. Yesterday: Cabers and Fireworks Games, it was a great time. Last games for awhile. Gonna be a daddy soon Performances were right on point for me. Nice to throw as a LW and dance with the 42 little. Braemar: 27-7 (new lefty PR) Open Stone: 34-0, threw righty, zippy punch at the end. But it was a full spin, goal achieved ahead of schedule! 42 FD: 29-10 (new lefty PR) LWFD: 42-4 (new lefty PR by about 6 ft!) H.Hammer: 64-6 (season best) L. Hammer: 88-0 (season best) 42FH: 14 Caber: 65. Got two picks, and actually "pulled" a little. Was really happy about this. Shoulder tight today. But all is good on this Fourth of July! |
Posted By: BKetch
Date Posted: 7/05/10 at 2:10pm
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7/5/10: 1. DW & 5x3 hammer winds (both directions) 2. 19# wfd -Braemar x 3 -Single spin x 3 -Double spin x 5 3. Cleans -3x3x95, 3x2x115 4. Front Squat -155x5, 175x5, 190x8 |
Posted By: BKetch
Date Posted: 7/06/10 at 2:49am
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7/6/10 It is frickin' hot in northern VA! 98* at 9 am when I went out to throw/run. 1. DW 2. various pud throws x 10 3. L.Hammer x 7 4. Bleacher Sprints at local HS x 10 |
Posted By: BKetch
Date Posted: 7/08/10 at 4:35am
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7/7/10 AM: 20 min walk PM: Lift 1. Cosgrove Shoulder Phase II Upright Rows, T's, Assisted Chins, Incline DB Press, Decline DB Press, Front Raise, Seated external rotation 2. Lotsa Stretching throughout day 7/8/10 Throw/Lift 1. DW, 1/2 turns 5x3 2. Open Stone Front push x 5 1/2 Turn x3 Full Spin x 6 2. 42# FD single spin x 2 Double spin x 6 3. Deadlift 155x5, 170x5, 185x9 4. Circuit x3 DB Step Up x10 Ham Curls w/Physio ball x12 seated crunches with medball x12 seated medball twists x 10 one walks before they run |
Posted By: BKetch
Date Posted: 7/13/10 at 11:25am
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7/12-Lift 1. Cleans 95x3x2, 115x3, 135x3x3 2. Front Squat 160x3, 185x3, 210x7 Stretch 7/13-Throw 1. 19# Wfd braemar x 4 Single Spin x 3 Double Spin x 5 2. 44# Wfd double spin x 4 3. H.Hammer x 8 Ice/Stretch |
Posted By: phatmiked
Date Posted: 7/13/10 at 1:20pm
I am a little behind in my training journal entries.  ------------- |
Posted By: BKetch
Date Posted: 7/14/10 at 4:25am
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7/14 Lift: Cosgrove Shouler Phase 2. three more weeks till reassessment. |
Posted By: phatmiked
Date Posted: 7/15/10 at 3:16am
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3 July Little backyard comp Cabers n Fireworks Had some decent throws, things were feeling pretty good. Need to work out a little tech issue in the HWFD 5jul-11jul Business trip and rain = no training. Poor excuses 12July DWU Lots of stone drills Cleans up to 275 x single FS up to 325 x 5 No throw cuz rain 13 July DWU Braemar x 5 OS x about 20 got into a glide vs. spin comp with myself. Spin won with a best of 51+ (15#ish stone) LH x 10 throws Strict OHP 135 x 10 x 2 sets SS Bench 225 to fail, to 65# DB to fail DB OHP 45# to fail JM press 135 x 10 x 2 sets Some tris Rvs Hyper ------------- |
Posted By: BKetch
Date Posted: 7/16/10 at 12:40am
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Dickens, spin one for that day...we all know that you will dust off that I "heart" Ulf Timmerman shirt and the glide will rear it's head once again... 7/16/10 Throwing: OS 1. Front Push x 4 2. 1/2 turn x 4 3. Spin x 6 42# FD 1. Double Spin x 10 55 days till ECCs! |
Posted By: BKetch
Date Posted: 7/17/10 at 7:58am
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7/16
Lifting 1. Foam Roller 2. DW 3. Deadlift 155x 3, 185x3, 205x16 doing the 5/3/1...the max was set very conservatively on purpose. I tried to push the last set a little, not that 205 x16 is impressive, but it gave me confidence with what i could handle. I felt like I had another 5-6 in the tank but wanted to stop...better safe than sorry. 4. Snatch Grip Power Shrug 135x5x3 |
Posted By: phatmiked
Date Posted: 7/17/10 at 10:28am
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15Jul10 light throws DWU Braemar x3 32ish bleh OS x 3 44-46 Lwfd brmr x 3 best 42 Lwfd single spin x 3 best 59 Lwfd full x 3 best 68 Lh x 6 best 110 Overhead shot x 6 45-52 ------------- |
Posted By: phatmiked
Date Posted: 7/17/10 at 10:29am
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17july10 video entry today: http://www.youtube.com/watch?v=117ypKpMn-Q - http://www.youtube.com/watch?v=117ypKpMn-Q ------------- |
Posted By: BKetch
Date Posted: 7/18/10 at 4:06am
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thanks for posting the video Dickens. That felt really good to get some righty throws with the 28. Long ways to go but, progress none the less. 7/18-Lift Cosgrove Shoulder Phase 2, WEEK #3. |
Posted By: phatmiked
Date Posted: 7/19/10 at 1:36pm
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19 july DWU 56# line drills x 3 56# single spins x 3 56# double spins x 5 HH x 6 70# KB trips (rt hand for height, left hand for height, two hand forward toss) x 3 Snatch grip jump shrugs 225 x 3 x 3 sets FS 225 x 3, 275 x 3, 315 x 3, 345 x 1 Very hot and humid. Didnt have much energy left in the gym. But, was still a good training session. ------------- |
Posted By: Duncan McCallum
Date Posted: 7/19/10 at 1:37pm
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Why do you keep posting on his workout log?
------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 7/20/10 at 2:49pm
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20 july Had to cut it short cuz of the rain sheesh DWU Braemar x 5 around 33 16# OS x 8 best 48 OHP 135x15, DB OHP 50 to fail, 35 to fail DB Bench 65 x to fail Alt DB Tri Ext 35 to fail Rvs Hyper 140 x 15 Note to self: no more fishing trips with Duncan. Cant afford the twinkie bill. ------------- |
Posted By: phatmiked
Date Posted: 7/21/10 at 12:03pm
Not to steal BJ's thunder, but his workout today consisted of helping his wife deliver a brand new baby girl!!  ------------- |
Posted By: phatmiked
Date Posted: 7/29/10 at 1:34pm
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24 July OBX Beach Games Hot, hot, hot No great throws, but things are coming together. Thought I had a big OS for the day, but couldnt get ahold of it. Braemar 33-9 (3rd) OS 44-4 (2nd) HWFD 33-9 (3rd) bleh LWFD 66-9 (2nd) bleh bleh HH 86-8 (2nd) Beau broke the hammer at the end of the 2nd round. LH 111-10 (1st) Caber 1200 (1st) WOB 14 (1st on misses) had 14-6, but left I t out front bleh 28 July 63# Kettle Bell line drills 63# KB x 4 throws best 26 feet grip came into play HH x 8 tempo throws 70-80 feet KB tosses 3 x 3 50 yard sprints x 10 whoooo!! ------------- |
Posted By: phatmiked
Date Posted: 8/11/10 at 11:26am
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missed posting a few workouts. This past weekend had a long weekend in Colorado with some buddies from college. Got some good GPP hiking up mountains. Tallest was 13K and took over 4 hours to get up to the peak and back down to the trailhead. Tuesday 10 August DWU LWFD braemar x 3 LWFD single spin x 3 LWFD - Full throws x 5 LH x 8 throws WFH x 8 alt left and right about 2 weeks ago I tweaked something in my abs. Same as last year. Probably scar tissue. So, yesterday I altered my Hmr tech to an exaggerated Sanford style. Since I wasnt laying out over the left side I had no issues with the ab. I was able to go after it. Good. Very Good. Got Weight City HG this weekend. Will be a good guage of where I am in preparation for Pleasanton. I feel like I am finally getting into In season throwing shape. Haha better late than never. Well see . . .
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Posted By: BKetch
Date Posted: 3/23/11 at 11:46am
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Been awhile since I updated my log... My goal this season is to stay healthy and to compete at the Lightweight National Championships. DE Day Bodyweight: 189 1. warm-up (foam roller and dynamic warm-up) 2. Power cleans: up to 225x1 this is no huge lift,BUT I am fired up about this...I 'm moving in the right direction...Slow but steady wins the race. 3. High Pulls 3x3x245 4. DE Incline Bench 7x3x135 5. Horizontal Pull Ups 3x12 6. Rip Aparts 3x12 maybe McDickens will start posting his again... ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 3/23/11 at 1:15pm
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gonna call me out in front of the big boys? dang
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Posted By: phatmiked
Date Posted: 3/26/11 at 4:04am
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video from max effort lower today. some partial deads were the primary lift: http://www.youtube.com/watch?v=NBCw0_lWnPc ------------- |
Posted By: BKetch
Date Posted: 3/26/11 at 1:32pm
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Your camera guy stinks... Good day today. ME Lower Partial Pulls up to @ 655x1, went for 685, it was a no go. Rev Hyper 3x15x180 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 3/28/11 at 11:24am
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ME Upper 1. Incline Bench up to 245 x1 2. Chest Supported Rows 90x1x31, 1x17,1x12 3. Skull Crushers (ss/floor press) 95x15(12),x12(8),x10(2) 4. Face Pulls 3x15 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 3/30/11 at 11:13am
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DE U&L 1. Foam Roller/DW 2. Barbell Complex 95x2x3(5) 3. Snatch Power Shrug 245x5x3 4. Box Front Squat 185x6x3 5. Incline Bench 160x6x3 6. Pull Ups 3x6 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/03/11 at 2:47am
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Sat, 4/3 ME Lower 1. Foam Roller/DW/Indian Clubs 2. Front Squat-Got 275 a few weeks ago, my goal was work up to and get 305 for this session. It is still a ways off my best, but 305 would be the most I have done in awhile. Unfortunately, 305 was not meant to be on this day.Fail. 3.90x4x12 Step Ups 4. Ab stuff ME Upper 1. Foam Roller/Indian Clubs 2. Flat Bench-First time doing these in 19 months. worked up to 260, was easy but not comfortable at all. Not sure why, but inclines feel waaaaay better on the shoulder. So, I will stick to incline press variations. 3. Step Incline (almost a Shoulder Press) DB Press 45x1x16, 45x1x12, 45x8 4. Inverted Rows 3x15 5. tricep stuff 6. Shoulder mobility stuff ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/05/11 at 11:36pm
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Trying to peak for <190 Nationals, so ...Time to switch things up a bit. I am not as strong as I want to be yet. I still have certain numbers in the training hall I would like to hit before I begin the ARC plan leading up to KC. The plan for the next 4 weeks. *= Max Effort !=dynamic Effort Sunday-Lower Push*/Upper Pull! Monday-Off Tuesday-Drills 1-2 events Wed-Lower Pull!/Upper Push* Thursday-Drills 1-2 events Friday-Off Saturday-Throw Flipping between the max effort and dynamic effort lifts each week. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/06/11 at 11:36am
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First real practice of 2011. Went pretty well, definitely not very poppy, but that is to be expected. LWD 1. Cast and Drop 3x3 2. Line Drill 6x4 3. Braemar 5x1 4. Sprint Drill 6x1 Caber 1. Pick and Drop 5x1 2. Pick/walk/pull 3x1 3. Pick/run/pull 4x1 Gonna hit the training hall tomorrow. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/07/11 at 10:51am
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At the training hall today. Dynamic Pull/ME Push Foam Roller/DW/Indian Clubs 1. Barbell Complex 95x2x5 2. DE: Plyometric High Pulls 135x3, 155x3, 185x3x3 3. ME: Incline Pin Press, 1" above chest up to 225x1 4. RDL 235x5, 285x2x3 5. Alternating DB Military Press 45x3x5 Pleased with the DB presses. 45 lbs isnt much, especially for 5 reps. But this is the biggest break through I have had in an overhead lift in a looooooooooong time. KC in 63 days... ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/09/11 at 8:02am
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Did a little tempo throwing today. Resting HR 55 bpm, upon waking up. The is the best indicator for me as to how I am going to throw. 1. the stick/DW 2. cast and drop 28x3x3 3. single spin 42x3x1 4. Double Spin 42x7x1 5. Double Spin 28x5x1 All the throws felt really, really good given the time of year! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/10/11 at 7:59am
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RHR: 56 bpm ME Lower Push/DE Upper Pull 1. Foam Roller/Indian Clubs/DW 2. ME Front Squat. Missed 300 last week. Came back today to take another crack at it and got it! 3. Cheat Curls 135x1x5, 185x5x3 4. Split Squats 100x4x8 5. Concentric Chins 3x7 Great day today. Really pleased with the direction I am headed. Closer to where I want to be. KC in 60. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/12/11 at 12:57pm
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4/12/11 RHR 59 Drills: WFD and Caber 1. Cast & Drop 28x3x3 2. Line Drills 28x7x4 3. Caber Picks 3x1 4. Caber Pick and Pulls 15x1 Felt wonky today. Long day at work, resulting in a do-do like drill session. But I worked through it, so that's worth something. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/13/11 at 11:19am
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4/13/11 The deadlift is mean and a bully. Last lift before deload....thank goodness. 1. Warm-up 2. High Pull 185x3x3 3. Deadlift up to 375x1. Went for 415. I remember when this was easy...this time however, I didnt bugde it. Am I still considered a man??? 4. Neider Press 95x6x3 what a debacle. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 4/16/11 at 12:19pm
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4/15 DW, the stick 1. Single Spins 42x3x1 2. Double Spin 42x11x1 3. Hammer Winds 22x3x5 4. Hammer Throws 22x10x1 Felt pretty good. Though it never ceases to amaze me that when I try "harder" with the hammer the distance gets less and less. 4/16 Threw a little with Dickens today in a slight monsoon. So, we kept it simple. DW, Indian Clubs 1. D-Ball Throws 40x6x1 2. Braemar 19.5x10x1 3. Depth Jumps, using the picnic tables under the pavilion 5x10 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/15/11 at 11:25am
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So, now that KC has passed...the obvious hit me in the face...I am weak... I pushed my shoulder the hardest I have since pre-op...it held up, my pride on the other hand...that's another story... fortunately, getting stronger isn't that complicated, right? So today began the journey to getting stronger and bigger throws... 1.High Pull-Up to 3x3x185 2. Maxed out on DL-385 lbs...straight do-do. BUT confirms my assessment of being weak. 3. dropped to 325 x3 4. RDL 225x4x8 5. AB Wheel and Jacknife 4x12 game is back on! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/18/11 at 1:49am
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Yesterday: Maxed out in strict press 1. Indian Clubs 2. Push press up to 135x3x3 heaviest in a long time...felt pretty good but my lack of ROM is an issue. 3. Maxed out-strict press 115x1 (similar to my impressive deadlift, at least it's a starting point) 4. Supinated bent over bb rows 135x4x8 5. Incline flyes 25x3x8 6. Inverted rows 3x8 Going to get a little throwing in today! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/19/11 at 7:13am
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Yesterda: Threw 1.stone drills x 12 2. Open stone-full spin x6 37-39ft...my favorite event...a good 6-8 ft less than I used to throw...I can't wait to get back there... 3. 42FD x 6 x 32-34 ft...I have gone backwards with the wfd's...i feel like going from cast to sprint there is a lull, like I am not accelerate the implement...it's stalling. My sprint feels good but then when I finish, I seem to be decelerating into to release...need to get this figured out. 4. LWFD x 6 x 52-53 *see above 5. 22# Hammer x 8 66-68 ft...ugh... 6. WOB 56 x 3, 42 x 6- set the bar at 15 (w/42)...kept hitting into it...i feel confident that will be cleared soon.
Today: Lifting 1. Jog on treadmill 5:00 2. Front Sqt: 95 x10, 140 + 100# chain x5, 160 +100# chains x5, 205 +100# chains x 3, Drop chains x5 3. Walking DB Lunges 45#x3x8 (each leg) 4. Core stuff ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/21/11 at 12:33am
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thank goodness it will be an upper body lift today...my legs are still fricken sore from the squats and lunges ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/23/11 at 9:58pm
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Dealing with strep...so I decided to combo the upper/lower day 1. Stabalization exercises 2. Deadlift 3x5x 245, 285, 320 3. Incline Bench 3x5x 140, 175, 190 4. RDL 3x6x225 5. BB Bent Over Row 3x7x185 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/26/11 at 11:08pm
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Felt pretty good yesterday especially after a nice steak off the grill, garlic potato slices and grilled corn on the cob...mmm. 6/25 1. Stabilization Exercises-Upper body 2. Push Press 2x3x95 3. Strict Press x5x75,90,100 4. JM Press on Floor 3x8x140 5. Face Pulls 3x12 6/26 Treadmill Warm-Up 1. Olympic Combo from Hang 3x185- Jump shrugx3, Hgh Pullx3 2. Front Squat x3x175, 190, 225x6 3. Split Squat 3x6x90 4. Zercher Pick Ups 1x5x185, 225x5, 225x6 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/28/11 at 8:35am
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6/28 1. Stabilization Exercises 2. Incline Bench 170x3 (+50 chains),185x3 (+50 chains),205x6 3. Incline DB Flyes 45x3x15 4. Chest Supported Rows 90x3x15 5. Shoulder Complex x 3 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 6/29/11 at 1:56am
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6/29 1.Treadmill Warm-Up 2. Hang Cleans w/fast reversal- 185x3x3 3. Deadlift- 265x3, 300x3, 340x5 4. RDL 225x3x5 5. GHR- 3x10 6. Core Stuff ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: BKetch
Date Posted: 7/01/11 at 1:51am
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Been doing the 5/3/1, just finished week 2. No program is an end-all-be-all, but I am pleased with the direction I am heading in.Things are starting to come together nicely. Also trying to put on some weight also, which I know is helping me get stronger...would like to get up to 215, but without becoming "too" sloppy:) 7/1- 197.8# 1. 3-way shoulder warm-up 2. Push Press- 85x3x3 3. Strict Press- 80x3, 90x3, 105x5 4. Lazy Man Chins- 3x10 5. Seated DB Press-(45/25)x 3x10 6. Circuit-3x3x10 BB Shrug 185# Face Pulls w/ band Seated Rev Flye 10# Still have some ROM issues with the overhead pressing, but I feel like I am getting stronger. ...but a loooong ways to go. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: chirolifter
Date Posted: 7/01/11 at 2:58am
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This is ALL Ketch... Where the heck is Dickens??????????????
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: BKetch
Date Posted: 7/01/11 at 5:31am
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Good question Brother...I think he still lifts?
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 7/01/11 at 7:22am
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mmmmmm derrrp nnyyyahahahaha
------------- |
Posted By: phatmiked
Date Posted: 7/01/11 at 7:38am
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This week off the top of my head: Mon 27 June dwu Inc up to 255x5x3, drop to 225 x failure, drop to 185 x failure OH DB press - 70 x fail x 2 DL up to 405 x 5 x 5 GHR 10 x 3 sets Wed 29 June dwu Snatch - up to 185 x 2 x 3 sets Front Squat - up to 365 x3, drop to 315x5 BS - 315 x 10 x 1 set Zercher - 225 x 10 x 2 sets GHR - 10x3 sets Thurs 30 june dwu seated BNP - up to 185x4x4 sets, 185x5x1 set, drop to 135x 14 failure Flat DB bench - upto 90x 6 BO row - 225 x 10 x 3 sets RDL - 315 x 6 x 3 sets hammie curls - 3 sets After talking to my new friend Benedikt Magnusson in Iceland, I have changed my training up. My focus is pulling power. I will be pulling, or doing a pull varition, in every workout. Or, 3 x a week in season. Going to work more frequency, and less volume. So far, my body seems to be responding well. I went 14'6" WOB at Penn Ren last week. Highest I've thrown since 2008. I've noticed these bumps on my shoulders. BJ said they are called "Traps". Who knew. ------------- |
Posted By: Beau Fay
Date Posted: 7/01/11 at 9:01am
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Lots of volume and exercises for one week! But I dig all the pulling. Nice WOB last weekend. Keep it up, my... my... my... how do you say?... uhhh... gosh, I know it in so many languages except English... wait, it'll come to me... uhh... it's right on the tip of my tongue... oh yes, yes... my real close frien'. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: Silverback
Date Posted: 7/01/11 at 10:00am
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Mr. Dickens, I realize what kind of puller the man from Iceland is, but remember you have to recover. Now that your crossing into masters land you will soon be punished quicker for any mistake you make in recovery. Just my two cents from the school of learning the hard way brotha.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: BKetch
Date Posted: 7/01/11 at 11:49am
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No disrespect to that monster from Iceland. But, I thought along those same lines Myles...curious to see how he responds to this type of training. Btw Myles, how you been doing? ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: Duncan McCallum
Date Posted: 7/01/11 at 12:03pm
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I went 14'6" WOB at Penn Ren last week. Not bad with the 42...Old Man. ------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 7/01/11 at 12:04pm
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Mr. Wetzel, please call me Mike, or Michael, Knucklehead, or whatever. Mr. Dickens is my dad and he doesn't deadlift. I appreciate the input, especially from a lifter/competitor with your experience. And I hear what you are saying. This approach really conflicts with what I have learned over the years. But, I had some interesting conversations with Bennie (I was kinda joking in calling him my new friend. he met alot of people that week.) Anyway, one point he made on several occassions is that you have to find what works for you. I am not following his program. he pulls 5 x a week. But, based on past experience I know that my best gains have come with decent amounts of volume. I am very aware that I am older than when I used to 6x6 sets of squats. So, I am trying to adjust for that by mixing up the pull variations, and at this stage keeping the poundage in the moderate range, not going too heavy. I am also paying keen attention to recovery using traditional and not so traditional methods: i am pushing lots of protein, getting as much sleep as possible, lots of aminos, taking at least one epsom salts bath a week, an ice bath a week, tapping into the universal energy via my wife who recently earned the status of Reiki master, drinking ionized water, etc. Since I had diverticulitis in the latter half of 2008 I have been stuck. Plateaud (sp?). I workd alot of Westside conjugate and Max Effort method, and my body didn't really respond to it. So, trying something new. So far, my body is liking it. I am paying special attention to listening to it. My hamstrings haven't been sore at and I have been working those bad boys. Thanks, again, for the input guys. I'll start posting again and you guys can follow along and provide feedback. Let's see how it works. ------------- |
Posted By: phatmiked
Date Posted: 7/01/11 at 12:07pm
Really? That was with the 56. I've gone 18 with the 42. sheesh. young punks. I am not a master. I am an open who is technically qualified to throw in master's events. ------------- |
Posted By: Duncan McCallum
Date Posted: 7/01/11 at 12:10pm
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LOL...you're beating me like a drum in that event. I just wanted to talk a little shite from the safety of my keyboard. Nyah nyah Glad you're back. ------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 7/01/11 at 12:13pm
I just tagged you in your log. haha  ------------- |
Posted By: BKetch
Date Posted: 7/02/11 at 7:18am
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7/1-Throw Dickens and I threw today. Felt pretty good with how I threw. Need to get some vid up and hopefully get some feedback from yinz. 1. DW 2. Stone- did a few throws to warm-up. Nothing special. 3. LWFD- really emphasized the sprint phase by hitting the low point and putting it on the shelf and sinking under it. Took about 5-6 throws, all but 1 was between 55-58+. 4. LH- 1 wind x5 , two winds x3, 3 winds x 8-10. All of throws I was trying to emphasize being long with my right arm on the second and third wind and progressively trying to lay back. Threw up hill, majority of the throws were in low 90's/upper 80's up hill. Overall pretty happy with the throwing today...except for the nasty arse Detour protein bar  ... can't be that far off from eating duck feces. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 7/02/11 at 8:47am
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what BJ said. everything felt good today. i was surprised at how lively my neuro-muscular system felt. expected to be a bit flat. but, i felt nice and quick, especially coming around into the power position on the stone. lwfd was a bit squirrely: kept getting out of sync coming transitioning from the sprint into the power position/finish. threw the light hammer with no blades to get the feel for the 'Claw. found myself getting loose in the third turn when i got it going. had to bail a couple of times. approach will have to be to build some more feel with it, and focus on a little less speed but really hitting the finish. i didn't pay attention to distances today. was more of a feel practice. ------------- |
Posted By: BKetch
Date Posted: 7/03/11 at 2:34am
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7/3- Lifting Busy day ahead so I had to keep it quick... 1. Treadmill Warm-up 2. Front Squat-185x5, 210x3, 230x6 3. High Box Step Ups- 90x4x6 4. GHR- 3x10 - these are just painful as they are maybe one of the best assistance exercises ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: Silverback
Date Posted: 7/04/11 at 2:27am
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I agree with you looking and searching and trying new things. Just giving you a little input there. Your still a Yute. I am doing pretty good, about to go into the 60's again in the 28. Less than a foot away now. In the 30's again with the 56 now. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 7/05/11 at 1:23pm
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Well, I have always been a late bloomer. When I joined the army at age 29, I made it through basic shaving only twice a week. haha I appreciate the input, brother. Trust me, I know how to listen and I am really paying attention and being careful with this approach. Throwing in NJ this weekend, so it will be a light week ala John Gallaghers CNS recovery protocol. Glad to see you are pulling it all back together. Hopefully, we will cross paths this year. You can give me some pointers on sheaf and wob. Btw, it was really nice to hang out with Petur some and get to know him. Helluva a guy. He had some good stories of his time in Alabama lifting and training with you. ------------- |
Posted By: phatmiked
Date Posted: 7/10/11 at 10:56am
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Busy week last week. Only got one of two games week workouts in: Tues July 5 feeling pretty flat so i wanted to try to wake up the cns, but only had a little time. so . . dwu Push press - up to 185 x 2 hang snatch - up to 245 x 2 jump squats - 135x3x3 i was really flat. didn't push the weight much, just wanted to try to be quick. felt veeery slow. hoped this would wake the system up so it would show up on saturday for the Toms River NJ games ------------- |
Posted By: phatmiked
Date Posted: 7/10/11 at 1:05pm
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Toms River Highland games. HH - 87'11" (2nd in open, 1st in masters) Braemar - 35'6" (3rd, open, 2nd masters) season best OS - 40'9" (3rd open, 2nd masters)fouled first 2 lost 3rd off to the side 56 FD - 37'3" (2nd) new PR, but fouled the first 2, one of which was 38+ 42 FD - 49'11.5" (2nd) new PR, but fouled a 50'10" LWFD - 71'4" (2nd) caber - 1200 for 1st in Ams, 2nd in masters 56 FH - 13'6" (tied 1st) had height for 14'6" but left it out front 42 FH - 17' (1st) We threw Heavy hammer first cuz the field was a little tight and Sean wanted to get it out of the way while the crowd was small Hammers still AWOL. OS was a mess. I had issues keeping the handle on the stone and fouling out the front. Going back to glide . . . more to follow. HWFD - fouling out the front of the trig. ridiculous. I was looking forward to the HWFD cuz I had a practice a few weeks back with a series that went: 37+, 38+, 39'6", 39'3". So, I was hoping to replicate in a comp. close. LWFD - gotta slow it down in the cast and sprint. less Animal and more length and setup for the finish. Thanks to Sean for being so accommodating and letting me get marks in both classes. ------------- |
Posted By: BKetch
Date Posted: 7/11/11 at 6:38am
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great to hear you doing well Myles. Keep it up! Threw at the Jersey Shore Games Saturday. Great time and like Dickens said, big thanks to Sean, Caryn and Caryn's family for everything! Always a great time getting together with yinz. As for the comp, I was really, really pleased. By far the best complete game I have had in 3 seasons, which is prior to the injury...and a season best throw in every event! Braemar: 31-something OS: 40-change HWFD: 25-10, second best throw of my life with 56, but i fouled a 28-29 footer LWFD: 56-10.5, Beau, Dickens and Dan pointed out I need to get it moving from the cast and keep tension on it...thanks for the help guys, much appreciated. Heavy Hammer: 72-change WOB: 11-6 Caber: 2:30 Lift today: Max Power Hang High Pulls, Snatch Grip x 3 Pounds:watts 135:779 155:843 175:1010 185:1068 205:1110 225:1160 245:1140 RDL- focus on optimal speed-strength bar speed (2.30 ft/s to 2.79 ft/s) for each rep, adjusted weight to maintain bar speed. 275 x 5 275x 5 245 x5 245 x5 245 x5 GHR 3x10 Next up Glasgow Lands!!! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 7/12/11 at 2:48pm
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Tuesday 12 July -- old school sans power factor lifting dwu hang cleans up to 315x2x2 sets note: got the weight to rack with each rep, but did not maintain rack, popped out just as fast as it popped in. so, not sure if I will consider these a new PR. One source of feedback suggested "you ain't no Oly lifter so it's a PR". What says the crowd??? FS - upto 405 x 1 zerchers - 225x10x2 sets some core someone removed the ab's bench i had been using as a modified GHR.  so, no GHR today. DAAANG!!despite what Beau thinks, the body seems to be responding to training. But, is still pasty white and hairless. ------------- |
Posted By: phatmiked
Date Posted: 7/12/11 at 2:51pm
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Posted By: Beau Fay
Date Posted: 7/12/11 at 6:48pm
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Definitely can't count the clean PR imo until you totally rack it, stand there with the bar bending like Pisarenko, adjust it for a bit like you are going to jerk it, and decide to dump it because it's just too boring or meaningless to actually do it. Kinda racking it means nothing. Once you do that, you will automatically grow lots of chest hair, a 70's mustache, and many female followers. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: BKetch
Date Posted: 7/13/11 at 5:21am
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Beau...there is no hope for the hairless lumberjack. Today: Lifting Push Press-Sets of 3, max power #:W 155:792 Front Squat-x 3, max power #:W 115:398 165:544 185:579 205:574 Bent Over Row-focusing on speed strength (2.30 ft/s to 2.79 ft/s) 135x5 155x5 185x5x5 ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 7/14/11 at 12:56pm
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14 July Push/Pull dwu Bench - upto 315 for a double, drop to 275x6, drop to 225x12 DB OHP - 60x6, 70x8 drop to 50x6, 60x6 drop to 40x7 BO row - upto 275x6 x 3 sets RDL - 325x6 x 3 sets Hammie curls -150x10x3 a few curls and extensions for the pipes hanging leg raises ------------- |