TRAINING LOG: Joe Wilson
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Topic: TRAINING LOG: Joe Wilson
Posted By: Delaneyshouse
Subject: TRAINING LOG: Joe Wilson
Date Posted: 8/19/11 at 4:39am
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Gonna start this thread to hold myself accountable for my workouts and
progress. I've pissed around long enough and not keeping track of my workouts and progress, if any, has left me frustrated. The last four years have been a little rough on the body. The heavy training, lack of sleep, poor diet, crap for recovery, etc... has taken it's toll. The result? Torn left bicep, disc degeneration in L1-L2 and L4-L5 with a emergency room visit because of my back locking up, torn gastroc in my left calf, either a torn abdominal/sports hernia or an injured adductor, and a possible injury of some sort to my left forearm/elbow from attempting to lift the 616lb Brynjolfstak stone in Iceland back in June. Walking around at 318lbs eight months ago was not good. I'm not a "cardio-workout" kind of guy. While we do superset every exercise in training my diet was poop. I cleaned up my diet significantly and managed to drop down to a more manageable 265lbs-270lbs over the last eight months. My strength has remained relatively there, my endurance has increased significantly, and my recovery has much improved. Was feeling great up until this latest abdominal/adductor injury. Decided to try to rehab this injury instead of surgery. After talking to many PTs, and one great one in particular, I learned that a majority of the people with all the symptoms of a hernia but no noticeable "bulge' usually have tight, weak, or inflexible adductors. While mine are strong in static type exercises, when you start to incorporate movement based exercises, ex. throwing, you run into problems. What started out as a tightness in my groin led to no squatting or pulling in the last eight weeks. Not good. Started rehabbing the injury with Josh Ortegon at Athlete's Arena, part of the Sorinex compound. I have gained a good bit of flexibility and core strength in a short time. Getting in shape and more mobile will be the emphasis for the next few months. Monday 8-15-11 Morning rehab. Warm-up on elliptical. Foam roller Band stretches Mobility workout. Evening workout. Warm-up on elliptical Foam roller Band Stretches. DB incline supersetting with 50ft hogline lat pull, tricep pressdown, bicep curl, seated lat pulldown. Hogline workout was done with 200ft for each exercise. DB sets were 70lb,80lb,90lb,100lb dumbbells for 4x20 Got a serious bloodflow all over from this. Wed 8-17-11 Morning rehab. Warm-up on elliptical Foam roller Band stretches Mobility rehab . Evening workout. Bench press with only shoulders on the bench. Really makes you concentrate on holding your core tight. 5x5 with 315lbs Light hammer curls supersetted with jump-stretch band pushdowns 3x20. Stretch again. Thursday 8-18-11 Decided to throw a bit today and see what I could/couldn't do. Figured I suck at the Sheaf toss and no highted at the Greenville game. My man Bert Sorin was throwing too and coached me a good bit. Result? Over 15 throws at 25ft+. Good start from the zero I had before. Friday 8-19-11 Morning. Warm-up, foam roller, band stretch. Josh decided to kick my ass today with a metabolic workout. 25lb sledgehammer, 100lb sled drag/push, 40lb kettlebell swings, 25lb medicine ball slams. All exercises done for one minute straight, no break to next exercise. Rest 2 minutes in between circuit. Repeated for 3 circuits. My heartrate after the first circuit was 210 beats/min! Stretch, protein shake and off to work. I know this is a long post, and like I said, this is for my accountability. Stay strong, Joe |
Replies:
Posted By: Bert Sorin
Date Posted: 8/19/11 at 5:16am
House! Lovin' having you here man. Welcome.  ------------- In Strength and Throws, Bert |
Posted By: Alan H
Date Posted: 8/19/11 at 6:49am
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Good to see you here!
------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 8/19/11 at 7:20am
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Thanks guys! Just to add a little fuel to my fire I'm going to post my
distances. 16lb stone - 40'-8.5" (standing) HWFD - 21'-3.5" LWFD - 48'-3" HH - 71'-1" WFH - 12'0 There...that'll get me going.... |
Posted By: Alan H
Date Posted: 8/19/11 at 9:08am
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That's a solid array of B class numbers, even if your technique is probably less than pretty. Pretty darned good platform for starting out. ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 8/19/11 at 11:13am
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Thanks Alan. Those are the kind of numbers you get when you decide to do
your first game with 11 days until the contest. |
Posted By: HellsBelle
Date Posted: 8/19/11 at 1:14pm
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I can't wait to cheer you on at Charleston!
Go get 'em Tiger! Rawr! ------------- Adversity cause some men to break; others to break records. 
-William A. Ward |
Posted By: Delaneyshouse
Date Posted: 8/22/11 at 11:31am
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Went back to the doctor today for my 6 week check up. We talked at
length about the progress I've made in my flexibility/mobility rehab the last 6 weeks. He is still pretty optimistic that I can avoid surgery with some more extensive rehab. Soooo....6 more weeks of rehab, gonna step up the intensity and really concentrate more on some direct core stability and groin rehab. The doctor, nor I, want to do surgery unless it's necessary. Signed up for the Charleston game so I need to start throwing again soon. Will probably start with the light weight distance throws next week. We'll see how that goes. 8-22-11 Monday Warm-up on elliptical Foam roller Band stretching Mobility work Really worked on core today. Could actually do a lot more exercises that 2 weeks ago were too painful to do. Pretty pumped about today. Worked on some side plank and frontal planks along with some twisting medicine ball exercises. Gonna ice and take some anti-inflams and see how I feel tomorrow. |
Posted By: Bert Sorin
Date Posted: 8/23/11 at 1:17am
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House,
Maybe you wanna throw with Matso and I today? Or maybe you are too tired from shooting all of the deer and hogs in SC? ------------- In Strength and Throws, Bert |
Posted By: Khruel
Date Posted: 8/23/11 at 10:34am
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Your fiance threw the 28lbs weight further than you I'm glad I'm not the only one, my girlfriend threw the 16lbs hammer further than me one game. |
Delaneyshouse wrote:Posted By: Bert Sorin
Date Posted: 8/24/11 at 8:22am
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Ouch
------------- In Strength and Throws, Bert |
Posted By: C. Smith
Date Posted: 8/24/11 at 8:26am
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That stings.
------------- |
Posted By: Delaneyshouse
Date Posted: 8/30/11 at 3:38am
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Now that I've cleaned the blood off my lips from the previous comments,
and not the hunting, it's back to business. 
Monday 8-29-11 BW 268lbs Morning workout. Warm-up on elliptical Band stretches Foam roller Monday's morning workouts/rehab are generally concentrated on indirectly working the core. A lot of movements involving a lunge motion where core stability is essential. Balance board lunges Single leg squats with front leg on soft thick mat to add to difficulty Lunge while doing a twisting motion on cable machine Stability ball leg curls RDL's with 62lbs kettlebells. Really concentrating on activating the hamstring and glutes. Immediately followed by bent over rows with same weight. Monday evening workout Warm-up on elliptical Foam roller Band Stretching Battling rope warm-ups with 60lb med. ball deads and throws Really need to work on speed. Decided to try some high pulls with a snatch grip using the tendo machine. Went up in weight keeping the speed above 1.70. Did around 8 work sets or so of 3 reps after initial warm up sets. Went to overhead push press using the tendo. Kept the speed above 1.50 on these. 8x3 again. I Some band triceps and shut it down. I have to keep my hips forward and stay off my toes for now on these movements. It's hard to keep from doing this but I don't want to over stress my core right now by full extending. So for now it's all on my heel movements. Felt pretty good to add some speed in the workout instead of my usual grinding out movements. Throwing today so we'll see how that works out. My boy Adam will be coming down from Laurens so it should at least be an entertaining time throwing. |
Posted By: Alan H
Date Posted: 8/30/11 at 6:17am
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That's OK, she throws further than I do, too and I'm old enough to be her father. Girls' got no respect for her elders. Hmph. ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 8/31/11 at 2:10am
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Decided to throw last night to see how my body would feel. Started out
with the 20lb sheaf. Threw 15-20 throws around 22-24 feet. Really trying to stay relaxed during the throw. If I try to jam on it, then my technique gets worse and the sheaf goes everywhere. Happy with this for now. Moved on to the stone to see how a twisting motion would feel. Not too bad. Still feel it a bit when I really extend at the end of the throw and drive my hips forward. Did all of these standing and was around 42ft the whole time with some 45's sprinkled in here and there. Then decided to see what the LWFD would feel like. I just worked one turns on these. Started out throwing right at 50-52ft. Adriane gave me a few pointers and something kinda clicked. Next few throws were around 55-56ft. Then found a groove and out pops a 60'9 throw. I was pretty excited about this to say the least. Took a couple more around 60 and shut it down. Wednesday Morning. Elliptical warm-up Foam Roller Band Stretching Josh had me do some ladder drills. Felt like I was back playing ball, it was fun. Mainly working on bringing my legs together which is still a little painful. Did some exercises that emphasis activating the glutes and hamstrings. Mainly planking type of exercises. Moved on to single arm kettlebell swings. Did these a little different, not like a WOB style. Stayed more upright and really concentrated on feeling the stretch in the hamstrings and glutes. At the top I squeezed the quads, glutes, and abs as hard as possible. 3x8 on these supersetted with turkish get-ups with a 52lb kettlebell 3x3 each arm. That was it for the morning session, ice and anti-inflams. |
Posted By: Delaneyshouse
Date Posted: 9/01/11 at 3:42am
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Wednesday Evening Workout Elliptical warm-up Foam Roller Band Stretch Battling rope circuit Bench Press in power rack with just shoulders on bench. Worked up to an easy 365lbs for a couple sets of singles. Didn't want to extend the back to much and put pressure on the ab. Supersetted this with snatches with 115lbs and one arm DB rows with 70's, 80's, and 4 sets with 90's for sets of ten. Just needed to get some blood flow going. I need speed and so my workouts are going to concentrate on this for awhile instead of just pure power movements. Feeling pretty good for a change. |
Posted By: Delaneyshouse
Date Posted: 9/08/11 at 2:47pm
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Back from a 5 day getaway to Pleasanton and Napa Valley.
Wow...Pleasanton was just awesome!! Truly an inspirational event to watch and get the blood flowing. As suspected, the standing around, driving, and lack of time spent stretching made me feel pretty blah. Got up this morning and headed back to rehab. Thursday 9-8-11 BW 264 Elliptical Warm-up Foam roller (man, this hurt today) Band Stretching. Mobility work-out (Adriane actually came with me this morning) More foam rolling and stretching. Went out to throw this evening. Brought out the Flip to video the throws, big help. Sheaf went pretty well, was clearing 23ft pretty easy every throw so I'm feeling better about it. Went on the some stone throws. Really working on getting my hips around and getting more legs in my throws. Didn't try to kill it, just nice and easy throws. All around 41-43ft. Went on to a little LWFD. Single turns all around 50ft, had a 56ft thrown in. Tried some feeble attempts at two turn throw....not so good. Called it a day, will throw again on Sunday. |
Posted By: Alan H
Date Posted: 9/08/11 at 6:03pm
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Joe, you haven't even entered your first Games yet and your practices are low-A-level throws already. 43 foot open stone? Damn. You're single-spinning mid 50's? Nothing wrong with that! 23-24 feet with a 20 pound sheaf? You're still doing bluidy REHAB. You are gonna do great in that first Games. Get some time in with caber, eh? ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 9/09/11 at 5:14am
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Thanks Alan! It was a pleasure to finally meet you, wish we would have had
an extra day or two to hang out. Maybe next year. I know the Master's World Championships are in Greenville, SC next year at my alma mater Furman University. You need to make that trip!! I have a few cabers here but nothing real special. They are decent but I can Braemar all of them pretty much. Good practice cabers. I'm gonna have to get into one of my moods soon and dust the cobwebs off the axe and have a little quiet time chopping some cedars down for some new ones. |
Posted By: Alan H
Date Posted: 9/09/11 at 5:17am
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I'm gonna make a prediction. I predict that next year, you are going to be on the field THROWING at Pleasanton. Not watching...not shagging weights--- Throwing. Tear it up. ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 9/09/11 at 1:30pm
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Wow Alan...putting it out there!!! We'll see how that goes!!
Friday 9-9-11 Foam Roller Band Stretching High Pulls 5x3 with 185lbs. Done for speed, keeping it above 1.60m/s for every rep. Gotta get the CNS up and running. Deadlifts 5x3 with 315lbs. Supersetted these with the high pulls and hip flexor stretches. First time I've pulled for over 4 months because of this abdominal/adductor thing I got going on. Felt really easy and did them all double overhand. Push press 5x3 with 165lbs. All done over 1.55m/s . Called it a day. |
Posted By: Delaneyshouse
Date Posted: 9/14/11 at 7:16am
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Long time no posts.....I suck.
Monday 9-12-11 BW 268 Rehab in morning with foam rolling and band stretching. Getting a lot better at the mobility stuff. Finally feel like my hips are coming around and my core is getting stronger. Ab/adductor still hurts when I'm doing some exercises but the pain is bearable....just wish it would go away. Monday evening workout. Decided to squat again after a 15 week layoff. 5x5 with only 185bs. 
Did a 5 second lowering and took it easy coming up, nothing fast. Actually tried a pair of weighlifting shoes with a raised heel that really helped me get down to an ass-to-ankle depth. Narrowed my stance up to shoulder width which is where I will keep it for some time. Surprisingly no pain so I'm pretty pumped about that. DB inclines with 80's. 4x10. Nothing special, just getting some blood flowing. DB tricep extension 4x15 with 50's. Too easy but felt okay on the elbows. Adriane showed me some footwork drills for the stones. Feeling a lot better about my positioning. Did a couple of different drills and called it a day. |
Posted By: Delaneyshouse
Date Posted: 9/14/11 at 7:22am
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Tuesday 9-13-11
Another throwing day. Sunday we threw a bit and finally got to work on some foot drills for my HW and LW for distance. Really helped a bunch. One turned around 22-23ft for the HW. Tuesday we did some caber, which is a small caber so I need to go tree shopping soon. Couple of single spin LWD and then two turned a few for 56-60ft. Feeling a little more confident with this event. Lot of learning to do about body positioning. Finding out little things make a world of difference. Did a few standing stone throws around 42ft, really working on getting my hips around and chest up and out during the throw. Love having Adriane out there with me, she is an awesome coach!! |
Posted By: Delaneyshouse
Date Posted: 9/15/11 at 4:05am
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Wednesday 9-14-11 BW 263lbs. Have lost a total of 55lbs .
Foam roller and Band Stretching. Med Ball warm-ups. Incline Bench- Haven't done upper body pressing movements in awhile, couldn't hold an arch because of this injury. First time in almost 15 weeks since I've used a straight bar. 5-4-3-2-2 with 255, 265, 275,285,295. Not too bad, can definately tell I haven't done these in a loooong time. DB over rows with 85's. 5x10 Snatches-5x3 with 135lbs. Still getting used to these. Band Triceps-5x15-20 just getting blood flowing. Called it a day. Throwing on Saturday so this is all I'm doing until Monday. |
Posted By: Delaneyshouse
Date Posted: 9/21/11 at 4:39am
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Had one hell of a fun time in Charleston this past weekend. Threw 4
PR's which was really cool and messed up on two events that knocked me out of first place. Finished second so I was happy. Barely missed 14' in the WOB, damn knock off bar. Hit it with the handle on the way over but got 13' pretty easy. Threw a 27'1 one turn HWD, got to get the two turn down pat. Threw a 54'6, I believe, LWD, back fouled on a 60 footer my first throw. Got to really work on setting my first turn up, I get way to anxious and always seem to rush into it. Actually scored on the Sheaf, a whopping, haha, 22' and just got too rushed on the 24' but it will go soon. Was the only person to turn the caber, I seem to screw my pick up so I will be chopping some trees in the near future. Once I get my pick, I'm fine, but just can't get it right consistently. Power is there, just no coordination on the pick. Threw on Tuesday. Really just worked on the LWD. A bunch of throws really concentrating on getting myself set up and feet right. Managed to throw a 65'3 which made ripping my finger open worth while. I switched to not hook gripping the light weight. With the surgery I had on my thumb back in college I cannot hook grip without the ring setting too far in my palm which results in my ripping my palm open every time I throw. I just have to drill more on my turns and staying upright. Adriane has been a HUGE help and I greatly appreciate it!!! Just have to keep plugging away and working on my posture during my throws. That really really helps. It will come, 70' is right around the corner. Adriane signed us up for the Vierra clinic in January so that will be a huge help too, I'm so jacked about learning more and more! |
Posted By: Alan H
Date Posted: 9/21/11 at 5:33am
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'grats on Charleston. Those are very respectable numbers, and sheesh...you've been throwing for six weeks? Dayum. Nothing wrong with working a 1-turn in HWFD for a while. Making that throw as pretty and as clean as possible is only going to help when you make the transition. For me, truth is that I'm only about 18 inches further out there with a 2-turn in the HWFD. Yeah, that's a bunch but if I just have a completely horrible day I can always back off to a singe-turn and at least put the thing out there for a number that won't totally stink up the field. How are your hammers? Guys with big guns sometimes have a problem staying loose in the hammer cage. A little bird told me that you were a strength coach at Clemson for a while. 'Zat the truth? ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 9/21/11 at 5:52am
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Have only thrown the heavy hammer. Around 71' or so. With this
ab/groin injury I haven't been working on it at all. Need to get on it though. I am tight on my swings, really just got to concentrate on being long and loose. Yep, I was a Strength coach at Clemson back in the mid to late 90's. Job was fun but was a ton of hours. I still miss it though. |
Posted By: Alan H
Date Posted: 9/21/11 at 7:23am
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You'll go farther in hammer when you're back up and running on all 8 cylinders, I have no doubt. No need to rush it and aggravate the injury even more. ------------- Alan Hebert Geezer-In-Training |
Posted By: Tim P
Date Posted: 9/22/11 at 12:31am
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Enjoyed meeting you and Adam last weekend. Good show at
Charleston. I suspect you will go far...  ------------- "What's the matter boy? you got ants in your pants? No Ma'am...hot steel balls!" Jerry Clower |
Posted By: Delaneyshouse
Date Posted: 9/23/11 at 4:31am
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Hey Tim! Thanks! Great to meet you too! I hope I can just get a little better
every time. You going to Laurinburg next weekend? |
Posted By: Tim P
Date Posted: 9/23/11 at 6:37am
Absolutely. I went last year and the folks there treated us all really well. Really fun games. If you havent yet contacted Scott Medlin go to this link; http://throwshagshag.org/BB/viewtopic.php?f=9&t=5 Hope to see you there.  ------------- "What's the matter boy? you got ants in your pants? No Ma'am...hot steel balls!" Jerry Clower |
Posted By: Delaneyshouse
Date Posted: 9/26/11 at 4:20am
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Getting ready for Laurinburg this weekend. Threw some over the
weekend. Friday was my metabolic workout day. Sledgehammer, sled push/pull, kettlebell swings, and med ball throw all for one minute non- stop then a two minute break. I'm getting my wind back now. Max heart rate only got up to 156 this time around and I was really cranking on the exercises. Was a little aggravated so it felt good to get cranked up. I met Adriane at the gym later Friday night and put her through the workout too. She is doing better and I'm really excited at her progress and willingness to really push herself, she really makes me proud. I can't wait to see how all her hard work pays off, it's really an awesome feeling and inspirational to see her warrior attitude...love it!! We went and threw a little bit after her workout. She was pretty tired but still managed to kick my ass in the stone throwing. She was using a 12lb stone and mine weighed at least 25lb. She crushed me by a good 12 feet. Threw approximately 15 times and called it. Went back out to throw on Sunday, we decided to have a little competition throwing light hammers. She once again got the best of me, she hit a 95ft and some change throw with her hammer and I hit a 92ft and change with my light hammer. Making progress though, and love having her out there with me. |
Posted By: Delaneyshouse
Date Posted: 9/27/11 at 3:38am
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9-27-11 BW 264
Morning Rehab. 5 minutes on rower foam roller band stretch Worked entirely on core this morning. Lot of med ball work. This is really helping I feel like, especially with Adriane there to train with. Finished with more foam rolling and stretching. Evening workout. Been experimenting with my squat a bit. I narrowed my stance and have been going deep, like ass to ankles deep with a high bar position. 6x5 with 5 second descent 230, 240, 250, 260, 270,280. Hit three really easy singles with 320 just to see how it felt. Sore as hell today, especially in my left groin. Maybe this injury is an adductor. Dumbell bench 3x15 with 90's, 100's, 110's. High pulls for 5x3 with 185 for first set and 225 for last four. Keeping speed up, over 1.50 on tendo. Stretched and called it a day. Hunting this evening so throwing will have to wait until tomorrow after the workout. Gonna throw some 28lb and maybe practice picking and carrying the caber. |
Posted By: Delaneyshouse
Date Posted: 9/29/11 at 3:41am
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9-29-11 BW 265
Morning Rehab. 5 minutes rower, foam roller, band stretching. Mostly did just recovery type of rehab this morning, pretty sore from the squats on Monday. Groin got hit the worst. Evening workout. Incline barbell - 250x5, 260x4, 280x3, 300x2, 320x2. Can tell I haven't done these in quite some time....like 4 months. Dumbell bent over rows - supersetted these with the incline press. Sets of 8 with 70's,80's,90's,100's, and 110's. Dips - 4x20 with a 30lb weight vest on. Gripper work. Went to throw a few 28wfd to get ready for the weekend. 4 single turns all around 50ft. Threw 12 two turns and 9 out of 12 were farther than 58ft and most over 60. Got to get more out of my two turn. Posture, posture, posture as Adriane puts it!! |
Posted By: Alan H
Date Posted: 9/29/11 at 7:57am
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Heh. Pleasanton A's next year. 60 foot two-spins, NOW?? You'll be high 60's by next season, maybe 70+....40+ foot open stones. NOW. You'll be mid 40's-plus by mid season next year. Easy. 92 foot light hammer NOW. You'll be well over 100 by mid- season next year. Can't hurt to have a savvy throwing coach, you know? Watch out, Pleasanton A class. House is here. toldja.  ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 10/03/11 at 4:44am
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Thanks for the words Alan!! Hopefully it will all come together.
Threw in Laurinburg this past weekend. Mixed results for me. Started with stone. It should have been a great event for me. For some reason, old habits are creeping in on my technique, really pissing me off. Threw like poo, this event should be a good one for me but for some reason mentally I'm having fits over it. It was a good stone and the fault was all mine. Gotta work hard on this during the next few months. LWD was another one of those events. Have been throwing decent lately and Saturday was not my day. Threw average and no 60 footers which was a disappointment for me. HWD was another mediocre event again. Got to get the two turn down. HH was not too bad. My first two winds were a lot better but then I tense up on my third and my arms shorten and I lose all the momentum I gained. This is just lack of concentration on my part, this will be fixed! Did throw a PR but nothing to get jacked up about. Sheaf was a better event. Got some advice from Wes Kiser and that really helped. I got the basic idea down now, now it's just practice, practice, practice. Was banging the bar at 30ft so I was pretty happy with that. Caber was small so we pretty much two stepped and turned it. I need some cabers bad, time to sharpen the axe and break out the overalls for some tree cutting duty. WOB was the biggest letdown. Mentally I just got frustrated and I bombed this event. I am really disappointed in myself for the mental letdown. I can take not throwing good if the power isn't there, but it is, and to let myself down like that really got to me. Wanted to snap something but got talked out of destroying my fork, cooler heads prevailed. Placed third and was out of first by two points so I guess I just need to let it go and move on. Threw again for about 2 hours on Sunday with Adriane and Kelly. Really worked on the sheaf while the lesson was still on my mind. Threw about 30 times and all were 25ft or better with a 20lb sheaf. Moved on to the LWD. Was one turning 55-57ft and then only hitting 62-65ft two turns. Got to get more out of my two turns. Posture is really my letdown on this event. All those years of bending over deadlifting and squatting has me trying to throw everything flat-footed. Not very helpful in throwing. Threw around 25 times. Went to WOB. Hit the bar a couple of times at 15ft so I was pretty pumped about that. Now if I can just transfer that to a game. Felt better about this event, especially after the flubbing I had this Saturday. Actually threw the 14lb weight for distance just to work on my footwork. Banged some 100 footers out and if felt good just to see the weight fly a bit. Got that little info from Frasure. Was a nice way to work on footwork without stressing the joints too bad. Did rehab with Adriane this morning. Was feeling pretty rough and didn't want to get out of bed this morning. Felt better when it was done though. |
Posted By: Alan H
Date Posted: 10/03/11 at 6:04am
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Here's a thought. Make a 20-24 pound WFD? Throw that a lot, and try to work on footwork and position. It's still lighter than the 28 so you can get in the reps, but it's got a lot more heft than 14. I tend to muscle the 14 because it's SO light that I literally cannot move fast enough to stay with it. Not so with 20-22. I still have to really *move* to stay with 20-22 pounds, though. Gotta get a caber. There's no way to work on the timing without having one. ------------- Alan Hebert Geezer-In-Training |
Posted By: mike landrich
Date Posted: 10/03/11 at 2:55pm
Joe Let me know if you and/or Adriane want any odd sized equipment. I can make it as easily as the standard size. ------------- "Never argue with an idiot. He'll drag you down to his level and win by experience"-Mark Twain |
Posted By: Delaneyshouse
Date Posted: 10/04/11 at 7:56am
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Wednesday 10-4-11 BW 264
Warm up with med ball and band stretching. Squats 5x5 with 5 second descent Took it easier this week, my groin was super sore from last weeks lifting for 4 days. Doctor says this is looking more like an Adductor Magnus injury than a sports hernia. Went 230 for all 5 sets with an easy single at 275. Nothing special, just some work. High pulls. Supersetted these with squats. 5x3 at 185lb. Just working form and speed. DB bench. 3x15 with 100's, 110's, and 120's. Pullups. Supersetted with DB bench. 4x10. Man these are a lot easier at 265lbs then at 320lbs. Ha. Hogline tricep. 3x4 rounds. Just getting tri's flushed with blood. Gripper work. Called it a day. |
Posted By: Delaneyshouse
Date Posted: 10/05/11 at 4:33am
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Don't know what I was thinking, my last post was Monday's workout...not
Wednesday. Threw for almost 2 hours yesterday, Tuesday 10-4-11. Worked mostly on the stone throwing. Getting lots of awesome coaching in this event....and I need it. Threw probably 30 times or more. Standing throws with a lot of technique work were around 40-43ft with a 17lb stone. I'm really needing to get my legs in on the throws and be patient with my left arm. All these throws were done with a "dead Left" as Adriane puts it to keep me from rushing the throw and turning too early. Worked on gliding some and that is where it got ugly. I would get my glide down and then rush the throw. Next throw I would screw the glide up but get a good release....just gotta get more work in and drill, drill, drill!! This will come around, I can feel it getting closer. Threw some light hammer just to work on getting longer in my rotations. Decided no more arm work for awhile until I can keep my arms straight in this event. Threw most of these around 95ft which sucks but is getting better. Time will help. Wednesday 10-5-11 BW 266lbs. Rehab this morning with the metabolic workout immediately after. Got after the workout a bit. Adriane did it with me so it was nice having someone else getting after it with me. 3 rounds with only 2 minutes rest in between. Feeling good now. Shutting it down for the rest of the week. Throwing in Ocala Saturday in the A's...should be a royal butt whooping I will take. Will be fun though! |
Posted By: Delaneyshouse
Date Posted: 10/11/11 at 4:33am
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Had a blast in Ocala! Adriane and Kelly made the trip a lot of fun. Threw
with the A's since the B class was full. Not as bad as I thought. Stone was okay, finished second. Need to work on my glide or spin this off-season, I should be throwing a lot farther than what I am. Rain didn't help but no excuses, everyone had to throw in it. HWD wasn't too bad, about average for me, around 27'11 with one turn. Wet handle made it tough. LWD was again average, side fouled on a 60+footer my first throw. Was conservative and threw around a 55-57ft. Hammer was a disaster of sorts, it was rainy pretty good and the handle was slick, tacky didn't even work. Threw average again with a 71 and change throw. Not getting anything off my spins, hell I would do better to one wind and throw. Caber was just plain disappointing, ashamed to say I didn't turn in. It was an excellent caber and well within my abilities to turn. Once again the pick is really pissing me off. This will change for sure, no excuses for this one. Sheaf was okay for throwing a rain soaked bag. Managed a 28 with a bag that started out at 17lbs and quickly added water weight. WFH was a good event for me. I cleared everything up to 15ft with no misses. The 14ft was a new PR. The wind played havoc on the uprights and I timed my throws wrong. Had plenty of height for 15 but the bar moving back up to a foot at a time led to me crashing into the bar on all three throws. I will take a PR though. Time to get motivated even more now. Monday 10-10-11 BW 262.5 Lowest I've been since 1993. Rehab in the morning with Adriane. I was pretty beat up from the driving. Evening workout. This week I'm gonna use as sort of a recovery week. Bodybuilding type of movements to get blood flow and put some blood into the joints. Squats - 4x10 with 230lbs and used the tendo-destabilizers to work the core a bit. These were done all ass-to-ankles to work on flexibility. Easy but I feel my Adductor a bit today. DB Bench 4x15- Held my feet up on these to make them a bit harder. Went 80's, 100's, 110's, 120's. Felt good. Neutral grip pulldowns- Super-setted these with the DB Bench 4x20 with 200. DB curls-4x12 with 45's. Tricep wide pushdowns 4x20 with 120lbs . Super-setted these with the curls. Forearm factory - Forwards and backwards for 30 reps each way done 4 times through. Felt good to feel a bit of a pump going. Need to work on my off-season workouts. Gonna do conditioning with Adriane in her preparation for the 2012 Olympics. Looking a doing 3 weeks of power movements then 3 weeks of Olympic lifts to keep my speed, Ha, up. |
Posted By: Delaneyshouse
Date Posted: 10/14/11 at 5:18am
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Behind once again in my posts. Shame on me.
Wednesday 10-12-11 bw 265lbs Morning rehab. This was a bit different today. Having hopefully figured out that my injury is my adductor we started some lateral movement drills to stretch and strengthen. Actually felt really good doing these, a little funny looking though, and surprisingly didn't have any pain. Felt really good on Thursday and the massage helped. We are working on stripping the muscle and breaking up the scar tissue that has formed. Doesn't feel real good doing it but it feels a lot better when we are done. Wednesday Evening workout. Incline bench- 135x2x20, 185x15, 225x10, 250x5, 275x3, 300x1, 320x1,335x1. Felt okay, can tell I haven't done these in some time. DB bent over rows - Supersetted them with inclines. 70'sx15, 80'sx15, 90'sx12, 100'sx12, 110'sx10, 120'sx10. DB curls- just done to get some blood in arms. 45's for 4 sets of 15. JM presses - haven't done these since my powerlifting days. 4 sets of 12 with 185lbs. Overhead press - 4x12 with 135. Nothing much just work. Forearm factory - 4x20 each way. |
Posted By: Delaneyshouse
Date Posted: 10/17/11 at 5:56am
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Friday 10-14-11 BW 265
Morning rehab. This was pretty brutal. Concentrated a lot on the hip flexors and adductor. Was pretty tired after this morning session. Wanted to pull heavy today just to see how I felt deadlifting. Evening workout. Regular warmup with band stretching and foam rolling. Battling ropes-our usual 15 minute circuit, this really gets blood flowing. Deadlifts- hips were wrecked but decided to see how these felt. 135x15, 245x10, 335x6, 425x4, 515x2, 565x1. Felt okay, wanted to go 600 but body wasn't having it. I'm okay with that for now. Pulled 675 about 7 months ago so I'm looking for 700 sometime after first of year. We'll see how that goes. Hang Cleans- supersetted these with the pulls. Haven't done these since college in 1994 so this was an experiment. 185x3x3 with speed above 1.5 then went 205x3x3 with same speed. Not bad. Gained so flexibility in the wrists so I can actually catch the weight now so I'm happy with that. These were really easy, should be with light weights I used and after pulling. Had plans that night so I decided to do push-ups and pull-ups in sets until I hit 75 reps in each. Took 2 sets for push-ups and 4 for pull- ups. Called it a day. |
Posted By: Delaneyshouse
Date Posted: 10/25/11 at 7:53am
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Back from a whirlwind trip to Ohio to finalize some wedding plans. 1700
miles of driving in 5 days and a busy schedule did manage to get a lift in at Ashland Univ. on Wednesday or Thursday...I forget. What an experience!! I haven't been in a college weightroom to lift since I coached at Clemson 13 years ago. This gym was pretty sweet, athletes lifting, rusty plates and bars, and LOUD music. It was my Nirvana to say the least. Decided to deadlift from the floor to see how the atmosphere would play a part. BW 263 Deadlifts- 135x20, 225x10, 315x6, 405x3, 455x2...all these were done raw. Put a belt on and went 495x2, 545x1 and then a pretty easy 615 for a single. Felt pretty good this go around. Decided enough was enough and that I should ease into the deads and not go too crazy just starting back. DB Incline - 80'sx20, 90'sx15, 100'sx12, 110'sx10, 120'sx10. Hammer row- I miss this machine. 180x15, 230x12, 270x12, 320x12 Hammer curls- 45'sx12, 50'sx12, 55'sx12 DB shrugs 125'sx15x4 Tricep pressdown on lat pull- 3x15 Feeling alright!!! |
Posted By: Delaneyshouse
Date Posted: 11/01/11 at 4:19am
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Slack once again on keeping this updated, bad Joe!!!! Got a lot going on
but no excuses. 10-28-11 BW 268 Frlday morning. Decided just to do the metabolic workout this morning. Same circuit as usual, sledgehammer, sled push/pull, kettlebell swings, med-ball slams. Really got after it and was surprised that my heart rate dropped really fast at end of circuit. My rests were less than 1 min and a half. This was all I did for the day, went hunting and sat in a deer stand for 4 1/2 hours only to see 8 quail and a squirrel. Blah!! 11-1-11 Monday. BW 270. Going the wrong way it seems. Must be my winter weight? Morning rehab was brutal. I felt beat up from driving all day Sunday to a wedding and was really tight that morning. Did all core work since I was lifting later. Adductor was really painful for some reason. Decided to go really light and work on form on some new movements for me. Front squats- 8x3 with only 135. Did I guess what you would call quarter squats. All the way down, up to parallel, back down, 3 times then up all the way. Really worked on keeping upright and relaxing my arms with elbows up. Mongo really helped me with this and I really appreciated it. This movement has always been hard for me because of my lack of flexibility in my wrists but his pointers were a huge help. Snatches from blocks- Another new movement. Worked technique over and over. Did a ton of sets. Getting the hang of it though. Once again, Mongo's help was huge. DB bench- 80's, 90's, 100's, 110's all for 15 reps. Fat bar pulldowns- 200 for 4x15. Nosebreakers- easy sets of 15 with 135 Called it a day. |
Posted By: Delaneyshouse
Date Posted: 11/03/11 at 9:32am
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Wednesday 11-2-11 BW 264.5
Another brutal rehab morning, my glutes and hamstrings are still sore today. Working a lot on lateral movements trying to get this adductor straightened out. If it is not any better by the time the wedding in a few weeks comes around then I'm gonna get a MRI to see what's really the matter. Bench press- Haven't done a full bench in the last 3 months. More incline and DBs. Figured with the weight loss and gain in flexibility this would be interesting. 135x15, 225x15, 275x10, 315x6, 365x4, 405x2, 445x1, and a close miss at 465, got out of my groove. Pretty happy with this for now. DB Incline rows- 70's,80's,85's,90's,100'sx2 all for 10-15 reps in between bench sets. Skull crushers- 145x10x5 Called it a day. |
Posted By: Alan H
Date Posted: 11/03/11 at 10:33am
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Joe, you did a bench sequence that topped out at 445? When you incline bench, looks like you are doing a dumbell set... reps at 120 in each hand (240 total)? Just curious, is it common to have much lower numbers incline bench than flat bench? How about bar vs dumbells? I'm mentally comparing your 120/240 incline with my probable max at 185 total and thinking that while you're way ahead of me, you're not RIDICULOUSLY ahead of me and in a couple of months I might be able to go 200+. ------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 11/07/11 at 8:03am
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Yes my bench sequence topped out at 445, first time full benching in a
bit. I switch movements generally every 3-4 weeks depending on how I'm feeling or how the weight feels. Generally flat bench numbers are higher than your incline numbers. Bar numbers are higher than dumbbell numbers. When you use dBs you have a lot more stabilization issues with the smaller muscle groups so you cannot use as much weight. The weights I have been using on my db inclines or flat bench is per db. Usually I only do db movements on my off days of max effort upper body. That is why they are secondary exercises to my lower body movements for the day. They are just to get blood flowing and work the upper body a bit. My top barbell incline right now is around 350lbs or so. That will move up now that I'm able to do the exercise more, my adductor/groin injury really prevented me from applying any type of real force to any of my lifts. Friday 11-4-11 No metabolic workout for that day. Wanted to see what I could pull from 18 inches off the floor. Want to do the two man deadlift at Pullcinella's Iron City Gym next October. 1485 pounds worth of train wheels. Started out doing snatches for a warm up working with Mongo. Just a ton of form work. Switched to snatch grip high pulls only working up to 250lbs. Did a ton of sets of 2 working on form and activating the right muscles. I really like this warm up. Deadlifts with bar 18 inches to center off floor. 245x10, 335x6,425x4,515x2 all raw, no belt. Put belt on and went 605x1,655x1 and a miss with 700lbs twice. Got to work on getting the bar moving. It starts out right below my knees. Finished up with some upper body work, db bench supersetted with pull downs and tricep work. |
Posted By: Delaneyshouse
Date Posted: 12/17/11 at 2:36am
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Wow!! Just realized I haven't posted since November 4th. Had a lot of things going on. Went up to Ohio and got married, came back to a shit storm at work and had a friend pass away. Got some workouts in here and there, even did some pilates stuff at the resort on the honeymoon. Got back and work went nuts so my workouts have been a little later in the evening and that has actually been good. Week in review. Bw 270. Been working on some olympic lifting to build up some speed. Done a lot of hang snatches and high pulls from blocks. Worked up to 225lbs for the hang snatches. High pulls were done going up to 305lbs. Did some close grip inclines, working with a barbell for the first time in a month, went up to a pretty easy 330. Going to start lifting 4 days a week so I can cut down on time spent in the gym per session and hopefully recover a bit better. Hopefully the injury will hold up, time to get a MRI though, 8 months is long enough for this to be bothering me. |
Posted By: Alan H
Date Posted: 1/19/12 at 5:55am
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What's goin' on here, Joe....A month and no updates? Harrumph!
------------- Alan Hebert Geezer-In-Training |
Posted By: Delaneyshouse
Date Posted: 1/20/12 at 4:15am
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Long time and no posts, once again I suck at this! Alot has gone in in the past month. Came back from the honeymoon, fired two managers, end of month, end of quarter, and end of year paperwork for work has had me a little busy. Got to get work straightened out if I'm to enjoy the luxury of getting to travel and throw in some more games this year. Lifting has been pretty decent, nothing to brag about but some good work. In the last month I did my three week cycle of inclines up to 345 for a single with a close grip. Went on to three board presses and only managed a 475lb press. Weak triceps for sure. Squatting has been a little difficult, my abdominal/groin issue has reared it's ugly head again. Started box squatting off a soft cushion to get my form back in check. The Olympic lifting has been going okay, speed and form are getting there. Started my bench pressing this week with a xxxl Mark Bell slingshot, this really helps to take the stress off the shoulders yet only gives me support until about 3 inches off my chest. Worked up to a pretty decent 465 last night. Two more weeks of this and we'll see where it's at. The Vierra clinic was pretty awesome. Learned a ton of stuff. Now it's just a matter of putting it all into practice. Throwing has been sporatic but good when I had the opportunity. The games in Winter Spring went okay, only one pr, LWFD, but promising form has me feeling okay about it all. Got a new camera that shoots in super slow motion so I can start breaking down my form when I'm practicing and not continue bad habits. |