TRAINING LOG: Lance Creed
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Topic: TRAINING LOG: Lance Creed
Posted By: Lance Creed
Subject: TRAINING LOG: Lance Creed
Date Posted: 12/12/11 at 4:03pm
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So I'm feeling brave and thought I would start a training log. I keep close tabs on everything, but I figure it would be helpful to post info and get feedback from the group. A bit of background: I used to be a pretty serious lifter and fairly strong (squat 750+, DL 700+ bench 400+). Unfortunately sometimes life decides to send us in a different direction and I spent 2003-2009ish in a very bad way (kidney cancer, abdominal wall split open a year or so later, and my remaining kidney failed and put me in a coma) but now I'm all better.  Laying around all the time didn't do much for my waistline and I ballooned up and was as high as 335 just a year ago.I started working out almost a year ago but at first I went to a local place that completely lacked free weights so not much got accomplished other than getting me back into the habit and dropping a fair amount of weight. In May I got into a real gym and have been working hard ever since, but I am still not happy with my numbers. I started throwing in June and love it. Some stats: 39 yrs old 6' 1" today's weight 271 My PRs so far are: Braemer 28 ft OStone 34 ft LWFD 46 ft HWFD 21 ft Light Hammer 86 ft Heavy Hammer 67 ft WOB 11 ft OK so that being said, here is today's log: 12/12/2011 Weights: Heavy Snatch Pulls from floor 2X225X5 275X5 2X315x5 (last rep shouldn't have counted) Squats 225x8 275x8 315x5 365x3 385x2 Stepups 2x8 Calves 4x25 seated 5x10 standing Russian Twists 3x20 Food: Calories 2203 Carbs 191g Proteing 174g Fat 89g |
Replies:
Posted By: C. Smith
Date Posted: 12/13/11 at 5:23am
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Posted By: jsully
Date Posted: 12/13/11 at 6:23am
| good to see you here lance.. didn't realize you were so strong at one point, keep up the hard work and it will come back!! |
Posted By: Lance Creed
Date Posted: 12/14/11 at 10:35am
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Training Log 12/13 Too rainy to do anything outside - ran 30 minutes on the treadmill Weight 271 Calories 2302 Fat 98 Carbs 156 Protein 214 |
Posted By: Lance Creed
Date Posted: 12/14/11 at 10:39am
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Training Log 12/14 Took a few hours of PTO to pick up the kids from school (need to find a new baby sitter) and drag them to the gym Weights: Women's Presses 225x5 3x255x5 225x6 (pause reps on last set) Men's Presses 135x8 155x6 175x3 Light Snatch Pulls (to my face) 3x210x8 Arms (for the wife) Hyperextensions 3x15 Throwing Standing OStone x20 best of 31'6" averaged around 31 Weight 272 (wrong direction) Food TBD |
Posted By: Lance Creed
Date Posted: 12/15/11 at 12:11am
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OK food numbers for Wednesday: Calories 2394 Fat 74 Carbs 197 Protein 206 I've been testing out carb-backloading to see what I think and so far so good. It's pretty crazy though, my carb numbers are at about 30g until after I lift and then it is on. I think I need more fat in the diet though... |
Posted By: jsully
Date Posted: 12/15/11 at 2:41am
I see you're fitting in quite well here, lol..
fat looks good IMO, I would bump the protein up if it were me and then the carbs if you still have more calories to play with.
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Lance Creed wrote:Posted By: Lance Creed
Date Posted: 12/15/11 at 11:03am
Yeah I saw the Women's presses thread and thought that was pretty hardcore. I should probably eat more than ~2300 per day, but I want to lean out a bit then start eating like a man. I'd like to get to 245ish then get back up to 270ish but this time not so fat...
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Posted By: Lance Creed
Date Posted: 12/15/11 at 3:10pm
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12/15 Weights: Usually a night off, but we have the Hammer Heads party tomorrow night so moved deads up one day. Forgot my belt tonight so I decided to do reps instead of weight with my deads too. I used to deadlift sumo only, but it seems to me that conventional deads are more applicable to the HG stuff so I'm doing conventional deads now and getting used to them. I find I'm much weaker out of the hole with conventional deads though... Also front squats are kind of new to me (never liked them) and I'm still not good with my balance. It's only the 3rd session with fronts so I'm sure I will figure those out soon. Deadlift 4x25x225 Barbell Rows 4x8x225 Front Squats 3x6x205 Stiff Legged Deads 3x10x175 Good Mornings 3x10x175 Food: Calories 2418 Fat 82 Carbs 140 Protein 231 Body Weight 267! I'm going to downgrade myself to from "dayum" to "chubby" soon |
Posted By: Lance Creed
Date Posted: 12/17/11 at 12:34pm
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Throwing: Line Drills 4x10 with a 17lb sorinex 4x10 lwfd best of 46' (twice) with a bunch in the 43-44 range. Video of a throw: http://youtu.be/2l7wNt34NQU Happy to hit 46' again, as it hasn't happened since September. My near term goal is 50' with a long term goal of 55' by the Tucson games in November. I think I can do it... |
Posted By: Lance Creed
Date Posted: 12/18/11 at 3:49pm
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Sunday 12/17 Weights: Cleans 135x4 155x4 175x4 185x4 205x1 OHP 135x8 2x8x145 Bench 3x10x205 Close Grip Bench 3x8x185 Dumbbell Lateral Raises 3x10x40s Food: Calories 2408 Fat 73 Carbs 142 Protein 188 Weight 270 Guess that 267 was an anomaly. No shirtless cell phone pics in front of the mirror for me anytime soon... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/19/11 at 4:43pm
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12/19 Weights: Heavy Snatch Pulls 2x5x225 3x5x275 (tried getting the bar up a little higher tonight on the heavies) Squats 8x225 8x275 5x315 4x365 1x405 1x425 Step Ups 2x8x130 Calves seated 4x25 standing 5x10 Russian Twists 3x30x25 Food: Calories 2743 Fat 126 Carbs 112 Protein 238 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/21/11 at 4:02pm
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12/20 No time for training... 12/21 Weights Bench 5x225 4x265 2x275 2x285 5x245 Push Press 6x155 4x175 2x185 Light Snatch Pulls 3x8x205 Arms Hyperextensions Food: Calories 2474 Fat 193 Carbs 137 Protein 313 High fat numbers today, what can I say? Chicken wings are my weakness - that and basically every other food item out there... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/26/11 at 3:33pm
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Took a few days off because of the Christmas hecticness. Managed to get a 6 mile run in on Christmas day, but that is about all I have done. Threw today 12/26 and it was pitiful. I guess my legs weren't recovered from yesterday's run - at least I will use that as my excuse... Throws: Braemar x5 best of 26'2 LWFD X8 best of 45 Light Hammer x5 best of 76 Heavy Hammer x5 best of 60'4 WOB worked up to 11' Food: Calories 2447 Fat 78 Carbs 203 Protein 207 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/27/11 at 3:23pm
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Forgot my phone at home today so didn't track nutrition but did get to the gym. 12/27 Weights: Squats 225x8 315x6 405x3 455x1 Step ups 2x8x140 Calves Core ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/28/11 at 11:47pm
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12/28 Weights Bench 225x5 275x3 2x4x265 4x245 Push Press 155x8 175x4 185x2 Light Snatch Pulls 3x8x205 Arms Food Calories 2028 Fat 69 Carbs 196 Protein 134 Didn't eat enough yesterday and I'm feeling it this morning. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 12/30/11 at 3:48am
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12/29 Weight: 271 Throws: LWFD 10x1 spin best of 38'2 Heavy Hammer 10x best of 62' Legs were dead from the heavy squat session Tuesday so only did single spins as I didn't think I could sprint in any way, shape, or form. Throws weren't good but again I figured the legs situation didn't help. That is going to be my excuse. Video taped myself for the first time and I was able to pick out a number of things to work on, so it ends up being productive. Food: Calories 1854 Fat 60 Carbs 165 Protein 149 Wow checked my logs again to verify and apparently that is all I ate! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 12/30/11 at 9:26am
I think your calori program is a little off.
protein = 4cal/gram
carb = 4cal/gram
fat = 9cal/gram
based on your marks, that's 3537 cals. This could mean huge things if you're trying to lose weight.
strong squats BTW. and why would you ever want to run 6 miles? yuck, lol |
Posted By: Lance Creed
Date Posted: 12/31/11 at 10:10am
Yeah I have noticed that the numbers don't seem to add up all the time as well... It's the myfitnesspal app, which was free, so what do I expect? With the running I am not so concerned to be frank, as long as I have energy to get through these torture sessions I'm fine with whatever I weigh. Long term though I would like to drop another 20-25 this year. BTW 6 miles is a "nice run" for me anymore... I am running 10 miles tomorrow and that is torture! I'm only doing this because I am running the tough mudder (12.5 miles) with an old friend who wants to qualify for the "toughest mudder" 48 hour race by year's end. After that race (Jan 14th) I am finished with anything approaching that kind of distance! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/02/12 at 5:09pm
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1/2/2012 First day of 5-3-1. I chose the "periodization bible" template because it seemed pretty flexible. Absolutely didn't "feel it" today for some reason either but still managed to grind things out. Weights: Cleans 115.0x6,115.0x6,135.0x5,155.0x5,175.0x4 Squats 175.0x5,215.0x5,265.0x3,295.0x5,325.0x5,365.0x6 Good Mornings 5x10 BB Curls Food: Calories 2673 (should = 2703 I imagine there are some rounding/reporting errors in their data) Fat 152 Carbs 136 Protien 199 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/03/12 at 4:28pm
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1/3/2012 Had to move my lifting day #2 up one because tomorrow is my baby girl's 5th birthday and the last night the in laws are in town. Would have liked to throw tonight but I can wait until Thursday instead. Weights: Bench 135.0x5,145.0x5,175.0x3,185.0x5,215.0x5,245.0x7 DB Bench 5x10x80 BB Rows 5x10x185 Dips 5x10 Food: Calories 2312 Fat 84 Carbs 192 Protein 205 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/07/12 at 11:54am
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Thursday 1/5/2012 Ran 9 Miles (final long run before race) Food: Calories 2413 Fat 74 Carbs 223 Protein 216 Friday 1/6/2012 I was so busy that I didn't get lunch until the boss's going away party, so it was pizza and ice cream at about 2:30. Felt terrible. Weights: Deadlift 155.0x5,195.0x5,230.0x5,265.0x5,295.0x5,335.0x8 Front Squats 5x10 RDL 5x10 DB Curls 5x10 Food: Calories 2263 Fat 88 Carbs 209 Protein 157 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/08/12 at 9:07am
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1/8/2012 Body Weight: 267 Throwing : LWFD X10 best of 46 Light Hammer x6 best of 80 (disappointed) Light Hammer "walking drills" don't no what else to call those Braemar x10 best of 27'6 Caber x5 no turns (nobody in our group has turned our new caber as of yet) picks were clean and had control, but timing was off (pulled too late). Food TBD ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/09/12 at 4:36pm
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1/9/2012 Felt good today. Love when that happens. However, I am terrible at pull ups and I had to use the pull up assist machine to get my sets/reps in. Not happy about that crap, will fix it. Digging the 5/3/1 routine so far, but hate how low you start out on some of these sets. I used the low weight as a "dynamic effort" opportunity and really snapped out my reps until the last set. Made me feel better about the low amount of weight. Body Weight: 267 Weights: Push Press 2x95x5, 2x115x5, 135x5, 150x8 Hang Cleans 5x10 Close Grip Bench 5x10 Assisted Pull Ups 5x10 Food: Calories 2266 Fat 98 Carbs 130 Protein 216 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/11/12 at 1:12am
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1/10/2012 Wasn't feeling it today and was a little leery of pushing too hard with my legs this week as I have to run a bunch of miles this weekend. After this weekend, I may never run again! Weights: Squats 175x5,225x5, 265x3, 305x3, 345x3, 385x3 Good Mornings 5x10 BB Curls 5x10 Food: Calories 2442 Fat 106 Carbs 178 Protein 194 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 1/11/12 at 2:36am
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again, strong squats. good luck with the mudder this weekend. I use the calorie app on my phone "calorie counter", its the one the icon looks like a yellowish scale with footprints on it. it's free and it works great. I have an andriod phone, so I'm not sure if's available for iphone or blackberry.
with your squats where they are, you should be one turning 50-55' LWFD and closing in on 60 with two turns. going to have fun toying with your technique.
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Posted By: jsully
Date Posted: 1/11/12 at 2:38am
| are you doing 5/3/1 cleans or are you just using them as a warmup for squats? |
Posted By: Lance Creed
Date Posted: 1/11/12 at 2:47am
No, just working up through the weights on cleans with no plan whatsoever. So they basically act as my warm up for squats. But I might try applying the 5/3/1 ratios next cycle now that you mention it. I would like to get my cleans up as I know I have never reached my potential on those. Plus they are likely the most applicable lift to throwing. And I am fine with you tearing apart my wfd technique, it is terrible... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 1/11/12 at 2:58am
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i didn't say i was going to tear it apart.. my point was that you have the strength to throw it that far.. it's going to come down to hitting the positions to be able to apply it. you'll see what i mean when we get together.
i probably wouldn't do the cleans 5/3/1 style, but thats just me. i would do something like work up to a heavy triple on week 1 (of 5/3/1). work up to a heavy double on week 2 and work up to a max effort single on week 3, then deload week for, maybe a couple sets of 5 @ 50%. I used to do snatches and cleans every week as a warmup to deads and I never saw any performance decrease in my main lift, so I say push it.
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Posted By: jsully
Date Posted: 1/11/12 at 2:59am
| to clarify, your technique wasn't terrible when we threw before. you're just missing little things like when to push, when to drive, and which legs to do it from. simple fixes. |
Posted By: Lance Creed
Date Posted: 1/11/12 at 10:03am
Trust me that isn't what I took from your comments. Personally, I see myself needing a lot of improvement technique-wise and I am a pretty harsh self-critic. It's just how I roll. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/11/12 at 10:07am
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Also, if you get me to 55-60 feet on lwfd I will Tebow at the next games. Come to think of it, maybe I will go throat chop Tebow for that OT pass instead.
------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/13/12 at 8:45am
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1/12/2012 Forgot to post this last night. Today is nothing but carbs and tomorrow is nothing but running, climbing crap, and getting electrocuted! Weights: Bench Press 135x5 ,145x5, 175x3, 205x3, 230x3, 260.0x5 DB Presses 5x10x80 BB Rows 5x10x225 Dips 5x10 Food: Calories 2282 Fat 105 Carbs 112 Protein 211 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 1/13/12 at 8:59am
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I think I had 2200 calories for lunch. I'm so bloated now.
Good luck tomorrow.
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Posted By: Lance Creed
Date Posted: 1/16/12 at 3:00pm
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1/16/2012 The Tough Mudder was a success! I finished the course even though I had to run through leg cramps (calves and quads) off and on for the last 5 miles. I saw lots of "runner types" who were unable to do so and my 267 pound butt thoroughly enjoyed passing them up while they were getting carted off or just limping along. The electroshock sucked though... 2 consecutive hits with 10K volts took me to my knees and I crawled the rest of that obstacle. Thankfully San Tan Brewing Co. was there to nourish me afterwards and was amazing! That being said, I hit the weight room today despite some residual soreness and some serious bruises popping up. Skipped front squats though, didn't think I could handle deads and fronts tonight with my legs being tender. Weights: Deads 155x5, 195x5, 230x3, 275x3, 315x3, 345x7 RDLs 5x10 DB Curls 5x10 Cardio: Eliptical 25 minutes Food: Calories 2617 Fat 124 Carbs 141 Protein 227 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/18/12 at 4:25pm
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1/18/2012 Felt kind of meh tonight. Not sure why... Weights: Push Press 2x95x5, 115x3, 125x3, 145x3, 165x6 Hang Cleans 5x10x145 Close Grip Press 5x10x185 Pull Ups 5x10 Cardio: 30 minutes eliptical Food: Calories 2792 Fat 108 Carbs 228 Protein 241 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/22/12 at 1:18am
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1/21/2012 Weights Cleans 115x5,135x5,135x5,185x4,205x1,205x2 Squats 175x5,225x5,265x3,325x5,365x3,415x2 Good Mornings 5x10 BB Curls 5x10 Food Calories 2926 Fat 100 Carbs 157 Protein 205 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/22/12 at 3:27pm
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1/22/2012 Throwing: HWFD 1 spins best of 19 (ugh) LWFD 2 spins best of 43 (ugh) Braemar best of 26 (not as terrible) OStone best of 34 (can live with that one) L Hammer 75' on each throw (double ugh - about 8-9 feet below my average a month ago) Sheaf 1st time out with this one, just threw it over a tree branch a bunch of times to get a feel for it Cardio: 3 mile run walk with my kids (slooooow pace) Food: a lot, didn't count. Bad session all around. Had no leg drive from the squat session yesterday and by afternoon DOMS had set in hard core. Did try hook grip for the first time today and it wasn't so bad. I feel like my initial cast was improved timing wise, but I just couldn't sprint for crap on the second spin and ended up closed off each time. Been watching the Ryan Stewart DVDs and I think they are quite good. I am really bothered by my hammers, not sure why my distances are going down. I'm sure it is a bad habit I picked up somewhere along the way. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/23/12 at 2:47pm
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1/23/2012 Another meh night. Upping my calories to about 2700 to see if that helps my recovery. Weights: Bench 135x5,145x5,175x3,215x5,245x3,275x3 DB Bench 5x10x80 BB Rows 5x10x225 Dips 5x10xbodyweight Food: Calories 2772 Fat 96 Carbs 219 Protien 254 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/26/12 at 5:21am
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1/25/2012 Ate like a boss today. Grip strength needs to improve, I still had a few DL reps left in the tank but was losing the bar. Weights: Deadlift 155x5,195x5,235x5,295x5,335x3,365x5 Front Squat 135x10,2x8x185,5x205,2x3x225 RDL 5x10x185 DB Curls 5x10 Food: Calories 2940 Fat 141 Carbs 178 Protein 247 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/26/12 at 3:14pm
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1/26/2012 Felt pretty good tonight. Weights: Push Press 95x5,95x5,115x3,135x5,155x3,175x5 DB Shoulder Press 5x10x50 Close Grip Bench 5x10x185 Chins 5x10 Food: Calories 2484 Fat 90 Carbs 163 Protein 211 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/29/12 at 7:50am
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1/28/2012 Made the pilgrimage to Mesa to throw with Jake, good session with a PR to boot! Throwing: hammers - lots of reps really worked on getting long and loose, sometimes I was successful. No real effort throws so no measures wfd - did standing throws for a bunch of reps then went to 2 spins. My 2 spins were on and every throw was 46-48 when my previous pr was 46. Best session I have ever had on wfd! Standing stone - bunch of throws in the 30-33 range. Only did one spin throw and it was about the same. 1/29/2012 Threw with my guys in Tucson today and had another good session. hammers - bunch of reps with a number in the 82-83 range which is what my average was before the recent decline. good stuff. tried focusing on being long and think I mostly succeeded. hwfd - cast drills. I decided that the next few weeks I will put more hwfd work in. The guys in PHX were killing it with hwfd, made me realize that I have to get over my mental block with that one. lwfd - standing drills, was working with one of our newbs on this one trying to help him out. sheaf - bunch of reps throwing over a tree branch measured at 19 1/2 feet caber - closer to turning our new caber. lots of reps with really good picks. happy with that one too ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/29/12 at 1:06pm
 Made a rib roast with au gratin potatoes and had one of my Belgian strong dark ales (11% ABV) tonight. It was food pr0n incarnate! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/30/12 at 2:57pm
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1/30/2012 Felt pretty good today even after all the throwing this weekend. Totally did the douchey thing and did my curls in the squat rack, but I figured I had already been there for an hour at that point and nobody was waiting for it so why not? Body weight 268 Weights: Clean 95x5, 135x5, 155x5, 185x6 (sad but that is a PR) Squats 175x5,225x5,265x3,285x5,335x5,375x6 Good Mornings 5x10 BB Curls 5x10 Russian Twists 3x30 Food: Calories 2633 fat 118 carbs 178 protein 224 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 1/31/12 at 3:03pm
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1/31/2012 Got some throwing in tonight Throwing: HWFD: standing drills & 1 spins - best of 21'6" Light Hammer: 6 throws just trying to get long - best of 83' which was quite good considering I wasn't going all out OStone: MSA 6 throws - best 33'6" On my OStone I am throwing really flat. The rock would land around 30-33 on all my throws but roll to 60'. Not sure how I will fix it, but I think I have potential to get a lot more distance if I get it up in the air. Food: Calories 2446 Fat 103 Carbs 189 Protein 196 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 2/01/12 at 12:26am
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here is a drill I started practicing this week as I have the same problem. I rush my upper body, fold at the shoulders and everything goes flat.
watch the position Bert gets into when he's explaining he's just working on the right side drive. See how his hips are forward and his shoulder/head/chest is up.
now here is a vid of my stones from monday. notice how the first few were really exaggerated, staying high and delivering that right hip pop FIRST. before I was tossing 42-43 and it took everything I had to get it out there. After implementing this drill just 5-8 times I was dropping them out at 45' effortlessly. I'll be hitting this drill every time I throw stones from now on. Every throw where I didn't do this, it fell apart. You can even see on a cuple of the open stone throws where I caved forward and it was flatter than when I stayed high.
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Posted By: Lance Creed
Date Posted: 2/02/12 at 1:54am
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2/1/2012 Doing the 1st week of my next 5/3/1 cycle then the deload week going in to Queen Mary. Weights: Bench 135x5, 145x5, 175x3, 195x5, 225x5, 245x8 DB Bench 4x10x85, 1x8x85 BB Rows 5x10x225 Dips 5x10xBW Food: 2994/141c/119f/243p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/02/12 at 3:44pm
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Jake, that Sorin video was good stuff. Getting my hips out in front and getting my head/chest up are big issues right now. Going to give that drill a shot and see if it helps. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/03/12 at 3:54pm
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2/3/2012 Starting to feel comfortable with conventional deads and really starting to like them. Weights Deads 155x5, 205x5, 235x3, 255x5, 295x5, 335x9 Front Squats 5x10x185 RDL 5x10x185 DB Curls 5x10 Food: 2427/197c/120f/188p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/06/12 at 4:54pm
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2/5/2012 Had a few drinks the night before with friends while playing pool, throws did not feel good... Throwing: HWFD standing drills and 1 turns Light Hammer bunch of throws best of 84 WOB threw the 42lb with some of the master's guys topped out at 14'6" Caber picks and tosses, no turns Sheaf threw over 18' bar Food: too much to list 2/6/2012 Weights: Push Press 2x95x5, 115x3, 125x5, 135x5, 155.0x10 (new pr) DB Shoulder Presses 5x10x55s Close Grip Bench 5x10x185 Pullups 5x10 Food: 2545/139c/107f/255p Going to deload with week 4 of 5/3/1 now before Queen Mary. Will probably do a full cycle in between Queen Mary and Phoenix games. I think I have enough time. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/08/12 at 4:16pm
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2/8/2012 First deload day. Will start my next 5/3/1 cycle on Monday after Queen Mary Weights: Cleans 115.0x5,135.0x5,155.0x5,175.0x5,205.0x1 Squats 175.0x5,225.0x5,265.0x3 Good Mornings 5x10x155 BB Curls 5x10x115 Food: 2934/197c/138f/232p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/11/12 at 3:31pm
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2/10/2012 Jake Sullivan put on the first of his 3 day clinic for us chumps in Tucson today. Great stuff! Throwing: Ostone - lots of hip drills, step overs, standing throws, MSA drills, and MSA throws. Hit a PR of 36' and a bunch at 35'. WOB - basically just threw the dern thing with modified technique. Hit a PR of 12' and hit the bar on 13'. Food: Ate like a boss. No tracking either. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 2/11/12 at 3:33pm
| great job today, grats on the PRs, looking forward for WFD next time |
Posted By: Lance Creed
Date Posted: 2/12/12 at 7:48am
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2/12/2012 Last long training session before Queen Mary. Throwing: Hammer - 5-6 throws best of 78 (poor showing) Sheaf - 6 throws at 16' lwfd - 10 throws - slow start then started hitting 45-46 consistently hwfd - 5 throws best of 18' (I can't seem to get speed on the ball) Not the best session, but my body was pretty beat up from the clinic yesterday. I will chalk it up to that. Massage wednesday, then driving to the LBC with some of my cohorts. Hoping to throw far! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/12/12 at 7:55am
Seriously thank you Jake. It was worth every penny! Certain fellas were asking all sorts of questions and were obviously jealous about Dave D's post about all the PRs being thrown yesterday. I will let you speculate as to whom I'm talking about... Again, thank you. Being able to hit WOB PRs after 5 hours of throwing was unbelievable.  ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/18/12 at 11:59pm
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2/18/2012 Queen Mary games today. Pretty good day overall, only 2 events that were not "on" for me and I ended up 3rd overall. Braemar 28'10" (pr) Ostone 31'3" (don't know what happened but things fell apart) Hwfd 21'.5" (not bad for me) Lwfd 48'4" (pr) Heavy hammer 62' Light hammer 85'7" (pr) Wob 11 (kept knocking the bar off at 12 but had it) Sheaf 17' (haven't really practiced this enough yet) Caber 11:30 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/19/12 at 11:06am
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Small correction - heavy hammer 64'6.5" The extra 2 feet matter! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: JSiau10
Date Posted: 2/19/12 at 11:46am
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In this sport every fraction matters, that's for sure. ------------- I'm just an idiot, pretending to be smart. |
Posted By: jsully
Date Posted: 2/19/12 at 3:52pm
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grats on 3rd, what happened with ostone? you were consistent 35' last weekend..
this weekend will be great for wfd/sheaf, really looking forward to it. let everyone know that if anybody is interested, they can still join the next couple clinics & just bring entry with them.
see you saturday bro. I'll be on the field around 7am to get my throws practice in then we'll start the clinic at 9am.
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Posted By: Lance Creed
Date Posted: 2/20/12 at 1:42am
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On my last BStone I came apart - no hips, no legs and I started thinking. First OStone same thing and I lost it completely... I know I have 35-36 when I get it hooked back up and I have 4 weeks to get that close to automatic for PHX. Its about repetitions IMO and I just didn't have enough of them to make that movement automatic when my mind was getting in the way. The way I look at it is that I have the knowledge and technique on that one so I'm not worried. I will make like Sarah Palin and drill baby drill the next 4 weeks and won't have a poor showing in PHX brother. Looking forward to WFD and sheaf with you. I hit 48'4" twice and want 50 bad. Sheaf I am pretty clueless on and was happy I made a few before bombing out. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/20/12 at 2:20pm
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2/20/2012 Sore today, but needed to get back to the gym Weights: Cleans 115x5,135x5,155x5,175x5 Squats 175x5,225x5,255x3,275x5,315x5,355x8 Good Mornings 5x10x185 BBCurls 5x10x95 Food: 2785/138c/128f/202p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/22/12 at 2:52pm
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2/22/2012 Have that nasty lung crap that is going around so naturally I went to the gym to spread mah disease! Weights: Bench 134x5, 145x5, 175x5, 185x5, 225x5, 245x8 DB Bench 5x10x85s Cut it short due to feeling like crap. I figured I did the "important" exercise for the day and did just fine with it. Caution - don't use the middle bench nor the 85 lb dbs at my gym for a few days! Also planning on cutting back to 2 days per week until after PHX so that I can get an extra throwing session in every week. Figure that is more important since the whole point is to throw farther. Food: 2211/113c/106f/209p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/24/12 at 1:31am
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2/23/2012 Feeling a little better, but still cut the workout short because I was dragging so hard. Somehow I managed to pr both lifts! Weights: Deads 165.0x5,205.0x5,235.0x3,255.0x5,295.0x5,335.0x10 (pr) Push Press 75.0x5,95.0x5,115.0x3,125.0x5,145.0x5,165.0x9 (pr) Food: 2771/197c/79f/228p I'm going to reduce my number of lifting days down to 2 days per week for the next few months so that I can fit more throwing in. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 2/24/12 at 1:34am
smart
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Posted By: Lance Creed
Date Posted: 2/25/12 at 1:21pm
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2/25/2012 Day 2 of jsully's clinic. Worked wfd. Sadly I had to leave early so I didn't put things together like I wanted. Still a good day and picked up a ton of things to improve upon. What we did: Standing throws 1 spin drills cast drills cast & sprint drills a couple 2 spins I know some of my 1 spins were out close to the 50' mark (no real measures) so not too shabby... Energy level plummeted though afterward and I'm wondering if it had to do with last week's cold. I'm throwing tomorrow too and will get some measures on my 2 spins then. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/27/12 at 8:04am
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2/26/2012 Throwing: WFD standing lwfd x5 1 turn drill x5 cast drill x3 full 2 spins x5 best of 45' standing drill hwfd x5 OStone A drill x5 final turn drill x 5 MSA x5 best of 36'2" Timing is off on wfd right now and I am throwing better in the 1 turn drills than when I do my regular spins, kind of frustrating but I know when I get the timing back on 2 spins I will throw a lot farther. OStone worked out nicely and 36'2" is equal to or maybe 2" better than my previous pr. Felt MUCH better about that. Food: 2133/153c/85f/186p
------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/27/12 at 3:21pm
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2/27/2012 Stones and WOB tonight Throwing: Ostone A drills x5 step over drills x5 kick & throw drills x5 MSA x10 - best of 37'3" (pr) Braemar x6 - best of 28'2" WOB full throws no bar x10 MSA is starting to go my way. WOB felt really good and explosive. Video'd a couple of throws and I think I need to sink more after the weight passes between my legs and starts to fall. Will post those when I get a chance. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 2/27/12 at 3:29pm
| Sink while its falling for wob.. Stones looking solid. Remember, the 1st turn is just I rolling start to the 1 turn drill. Use the cast/drop drill to nail the first turn and set you up for the 1 turn drill |
Posted By: Lance Creed
Date Posted: 2/28/12 at 2:19pm
I can tell whether I will have a decent throw during the cast and have found that my best throws come after doing a bunch of cast/drop drills. I will keep working them and will improve. 55 or bust! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 2/28/12 at 4:12pm
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2/28/2012 Hopped on the scale for the first time in a while... Body Weight: 267 Weights: Squat 175x5, 225x5, 255x3, 295x3, 335x3, 375x5 Bench 135x5, 145x5, 175x5, 205x3, 235x3, 265x6 BB Rows 5x10x205 Good Mornings 5x10x185 Dips 5x10xBW Food: 2983/200c/119f/302p A little frustrated about squats not going up for a month or so. I guess I should be happy that every other lift and throw is going better than ever right now! Here are 2 of my WOB practice throws from Monday. In slow motion I noticed I did sink at the right time but definitely started pulling early. http://%20www.youtube.com/embed/S9K03fma1bA" rel="nofollow - http://youtu.be/S9K03fma1bA and another throw http://youtu.be/i_9oQiXcIs8" rel="nofollow - http://youtu.be/i_9oQiXcIs8 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/01/12 at 3:31pm
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3/1/2012 Throws: WFD -standing throws x3 -1 turn drill x3 -cast drill x5 -2 spins x6 - best of 48'3" with most 47+ Hammer 2 winds x3 - best of 79'6" full throws x6 - best of 81'3" I'm kind of relieved with wfd as it went much better tonight. I can tell that on my 2nd spin I'm not landing in a position for a good pull though. Also not finishing "up". I tried emphasizing the finish "up" part on my last 2 and sent some real balloons up there that landed about 35' but were probably 30' in the air at their highest... My cast and sprint were much better tonight so I will take that and improve upon it. Hammers weren't going well. Recently I have found that I am losing my balance at the top of my wind and my feet are moving around to compensate. I bought hammer blades, perhaps it is time to practice with them... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/02/12 at 4:13pm
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3/3/2012 Had to cut the session short tonight, had dinner plans... Weights: Deads 165x5, 205x5, 235x3, 275x3, 315x3, 355x9 (pr) Push Press 95x5, 95x5, 115x3, 135x3, 155x3, 175x7 (pr) Good session overall. My DLs are going up at a nice rate and my projected max is better than my squat for the first time ever... Can't believe it. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/03/12 at 7:52am
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3/4/2012 Had a free day so tried my hand at some oly stuff. I sucked at it... Weights: KB swings 4x15 Cleans 95.0x5,145.0x3,165.0x3,185.0x3,195.0x3,215.0x0,215.0x0,215.0x0 (3 attempts each set) Snatch 95.0x2,115.0x2,135.0x2,135.0x2,135.0x2,135.0x2,135.0x2,155.0x1 Box Jumps 4x20 Prowler 6x30 yds with 135lbs First time ever trying to do snatch. I guess its not a bad first day. I'm terrible with the catch portion of both oly lifts, I just do not get my a$$ down and catch at all. Going to have to work on it. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/04/12 at 6:57am
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3/4/2012 Out late last night for a friend's birthday and started a little slow. Throws: LWFD - standing throws, 1 spins, 5x 2 spins best of 49'4" (pr) OStone - A Drill, kick & throws, MSA x6 best of 36'2" WOB - 5x12' kept mismatching my high point and the bar but had plenty of height... have to dial that in. Hammer - x8 best of 84'10" Sheaf - couple of throws w/ no bar just to try out the new fork ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/05/12 at 2:16pm
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3/5/2012 Throws: OStone - A drills, kick & throws, MSAx10 best of 37' HWFD - 6x 2 spins best of 22'1" (pr) WOB - throws x 5 Pretty happy all around. 37' is my second best throw ever and just 3" short of my pr. 22' on hwfd was great for me. I don't care though, a pr is a pr. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/06/12 at 4:31pm
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3/6/2012 Just noticed my dates were off for the last few days, what can I say? I pick things up and put them down so I can't be too smart... Wore my rehbands tonight while squatting and oh my god my knees felt smooth like butter! I will never squat without them again! Shoulder was bothering me after squats (that wide open position bothers it) and I decided not to do dips as it was still hurting. Weights: Squats 175.0x5,225.0x5,255.0x3,315.0x5,355.0x3,395.0x7 (pr) Bench 135.0x5,145.0x5,175.0x3,215.0x3,245.0x3,275.0x4 BB Rows 5x10x205 Good Mornings 5x10x185 Tricep Pushdowns 5x12x80 Food: 2827/175c/118f/280p ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 3/07/12 at 2:33am
| solid PRs in here.. looking forward to this weekend. I'll be there early for stone and wfd if you want to come hang out. I'm going to bring my sheaf & fork as well since last time was a bust with that fork. Please bring some extra handles in case the hammers break.. |
Posted By: Lance Creed
Date Posted: 3/09/12 at 10:01am
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3/8/2012 Throwing: WFD - Standing drill, 1 turn drill, cast drill, full throws x8 best of 48' and change Hammers - full throws x10 best of 80'4" Lousy night with the hammer... 3/9/2012 Did the early morning workout thing to free up tonight. Left knee went lateral on me during the last set of push presses, something I have dealt with for 20+ years. A little swollen but not too bad. I'm just going to deload for the next 2 weeks leading up to Phoenix to rest it. Weights: DLs 165x5, 205x5, 235x3, 295x5, 335x3, 375x7 (pr) Push Presses 2x5x95, 115x3, 135x5, 165x3, 185x1 RDL 5x10x185 BB Curls 5x10x105 Pullups 5x8 ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/11/12 at 3:47pm
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3/10/2012 Felt trashed from the max effort DL the day before. Probably took 1-2 hours of throwing with Jake (and a few donuts) before I woke up physically and even then it didn't last long. Throwing: LWFD - standing throws, 1 spins, and more standing throws Hammer - winds, draw and catches, 2 wind throws best of 84'+ 3/11/2012 Felt a little better but was still sore as all get out today. Had a big pr on OStone. Throwing: Stones - A drill, step overs, standing throws, kick and throws, MSA best of 39'1" (pr) LWFD - standing throws, 1 spins, 2 spins best of 48 most 45-46 Hammer - winds, throws best of 84' I'm feeling kind of beat up right now from this cycle of 5-3-1 (especially the "1" week of 5-3-1) and the 4 days of throwing per week. Need to rest and heal for Phoenix! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 3/12/12 at 2:46am
| great work saturday, getting within 1 foot of your PR with only 3/4 of the throw is progress. now do the exact same thing but with 3 winds. you want your first 2 winds to be effortless, that's how you'll now it's your hips doing the work, then you just speed up your hips and your arms are along for the ride. |
Posted By: Lance Creed
Date Posted: 3/12/12 at 3:15pm
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3/12/12 Threw tonight, last one before an LA trip, to get some work in. Turned out to be a great night. Stones - A Drills, Step overs, full throws, Kick n throws, MSA best of 38+ WOB - 8@12'6" made all but 3 (12'6" is a pr) LWFD - cast drills and full throws best of 49'11" (pr) and had 4 over 49' Slowed down my cast on lwfd per Jake's advice and it felt much better and much was definitely much more consistent. Great night. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/27/12 at 4:17pm
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3/27/2012 Back to work. Did a few hotel workouts while at a conference and had the Phoenix games last weekend. It was my first B class games and it was a blast. The guys were great! Not sure where I finished in PHX, but my scores were: BStone 26' - 2nd place with a big ugly 24.5 lb rock OStone 33'11" - 3rd place. My practice throws were dead on, but I didn't feel that I "punched down" on my left side on my 3 attempts and didn't have the day I expected. HWFD 21'3" - not my worst day, but not thrilled with it either. I really need to up my game on wfd LWFD 45+ - not happy with this one, fouled my 1st throw and my head got screwy. The guys said that I was dragging the weight behind me too. LHammer 84+ - again nothing to write home about and I'm feeling a serious need to improve these HHammer 66' 10" (pr) - happy with the pr but again I feel I need to really up my game on hammers WOB - 11' tied for 1st with a screwy modded hwfd with a bent d-handle. I had 12' but twice the handle caught on the bar going up and stopped the weight mid-air. Would have given me 1st all by my lonesome. Caber - 12:15 with Macbeth (pr) good for a tie for 4th (there were 3 guys with 12:00). Happy with this one. My picks have never been so good. After watching video I realize now that I am carrying it way too low. Jake was yelling at me from across the field to get it up higher and after seeing the video I realize just how low I have been carrying the caber. Easy fix. A couple of takeaways for me - some good, some bad. The good - I did better as the day wore on so I am probably doing something right on the conditioning side, even though my stones weren't on I still placed high, my caber picks were clean and I had total control, and WOB felt great absent the screwy craptastic implement I had to throw. The bad - my hammers are stuck and it was very apparent that I need to improve to compete effectively, my wfd must improve - especially the hwfd. One other bad thing - my right shoulder is killing me. Not a tear kind of killing me but it didn't like heavy weight tonight in the gym. I'm throwing in Vegas in 3 weeks so we will see if I improve on those numbers. Weights: Squats - 175.0x5,215.0x5,255.0x3,275.0x5,315.0x5,365.0x5 Bench - 135.0x5,145.0x5,175.0x5,195.0x5,225.0x5,245.0x6 BB Rows - 5x10x225 Shoulder was killing me while squatting and only got worse after I got to bench. Going to have to train light and work on moving lighter weights quickly for a few weeks to take some pressure off of this thing. Iced it at home and it feels ok unless the joint is "opened up" with my hand rotated all the way back. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/29/12 at 5:56pm
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3/27/12 Took some hammer throws tonight just concentrating on getting a good catch and involving my hips. Too sore to put any speed on the ball, but still managed to hit 82 on some throws. I need to improve on these. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 3/30/12 at 3:30pm
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3.30.12
So because of the shoulder pain I decided to
switch gears away from the grinding of Wendler’s 5-3-1 to Matt V's Training Lab. I figured the lighter weights on the power/speed cycle would feel better with the shoulder. I was right, no pain whatsoever. Now I just hope the more dynamic lifting pays off on the field! Weights: Deadlifts - 135x8, 12x3x245 Push Presses - 95x8, 12x3x115 BB Rows - 3x10x225 Pull Ups - 3x10 Kind of surprised how much the extra focus on exploding/accelerating ramped up the intensity. I was sweating like a pig and my muscles were definitely hurting by the middle of the DL sets. Fun to do a workout like this and it felt good. I'm going to stick with it for the remainder of the season and reassess afterward.------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 3/30/12 at 6:43pm
| solid #s, keep pushing forward lance!! |
Posted By: Lance Creed
Date Posted: 3/31/12 at 9:12am
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3.31.12 Oly/Plyo day! Tired and sore from yesterday, but was excited to get some work in. Weights: KB Hip Swings 3x10x90 Cleans 5x135, 10x2x155 Snatch 5x95, 10x2x135 Plyos: Seated Box Jumps 3x10 1 Legged Box Jumps 3x10 (3 sets each leg) Sled Sprints 6x30 yards w/135 on the prowler About wanted to puke.------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/02/12 at 8:55am
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4.1.12 Threw yesterday at our normal Sunday practice. My hams, glutes, and traps were so sore that I limited myself to a handful of attempts on a select set of events. WOB - couple reps at 10, 11, and 11'6". Decided to go for it at 12'6" and ended up hitting the bar but not making it. Sheaf - bunch of throws at 17'6" cleared all of them easily. OStone - couple of reps, dropped a few at 34+ LHammer - couple of reps, best of 82' Afterwards grilled and drank with the guys at a fundraiser for a local pediatric oncology unit. We ended up helping to raise $2K and got a little tipsy while doing so. Not too shabby! ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: tomtherhino
Date Posted: 4/02/12 at 10:33am
your wob is tits bro. I need to get timing down. Jake says that with a 500+ dead lift I should be getting 12.... I want to drill the hell out of this
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Posted By: Lance Creed
Date Posted: 4/02/12 at 11:21am
Thanks. It is a tough one to drill, but on a good day I can hit 12'6". I really want 13 feet bad... Too blasted from deads/cleans/snatch on friday & saturday to pull it off this weekend though. Jake got me to the point where I hit the bar at 13' one day, that was sick. You definitely have the strength to do it so it is just a matter of you working on the timing. Now if only I could throw the damn wfds like you I would be doing ok. One thing Phoenix made evident to me is that I've got a lot of work to do on wfd and hammers... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: tomtherhino
Date Posted: 4/02/12 at 12:10pm
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Posted By: Lance Creed
Date Posted: 4/02/12 at 4:02pm
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Monday night throwing. Little less sore out there today and the results were a little better. Worked on positions more than anything and tried to slow it down. LHammers - bunch of throws best of 86+ (pr) LWFD - really tried to slow down and did a lot of low effort throws and still hit 49'+ OStone - lots of drills, more drills, and some throws. dropped several at 34+ I'm excited for what this means on the weights, I felt so much better just trying to slow down, stay low, and be "smooth" throughout the movement. I was only about 9 inches shy of my pr with low effort. Hopefully the smoother approach leads to bigger things.------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/03/12 at 3:04pm
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4.3.12 Week 2 Day 1 Training Lab Speed/Power Cycle. Squats 2x8x135, 1x3x225, 10x3x275 Bench 2x8x135, 10x3x195 Good Mornings 3x10x205 Dips 2x12xBW, 1x10xBW DB Curls Drop set 55x10, 45x 8, 35x6, 25x10 Moved my grip in slightly and tucked my elbows a little more on bench to test the shoulder and it seemed to work. I'm not sure if I snapped out the reps on squats and bench as fast as I needed too, but I pushed as hard/fast as I could.The best news is that we were told that the Phoenix results will be out tomorrow. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/05/12 at 5:41pm
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Throwing 4.5.12
Threw LWFD and LHammer tonight. Quads, hams, and glutes are sore as hell but still ended up having a good night. Could not drive at all with LWFD and ended up giving up on it pretty quickly. Hammers, however, were a completely different situation! LWFD - cast drills, full throws x6 all around 43’ LHammer - throws x 10 best of 90’8”’ (previous pr was 86'2") My hammer started out like usual - low 80’s for a few throws - then started creeping up. It started with me trying for a better catch and getting my hips around, then I tried to counter better while reaching back behind me, and finally I put it together while being longer and releasing longer and higher. I hit a few new pr’s along the way until I broke 90 feet. Couldn’t believe it. Now my task is to make 90’ routine and work myself in to the 95-100. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/06/12 at 5:05pm
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4.6.12 Training Lab Block 3 Week 2 Day 2 Speed Power Still can't get over how
wrecked I am after doing light weights explosively like I have been the
last two weeks. Feels good though. Very different, but good. DLs - 2x8x134, 1x5x225, 10x3x265 Push Presses - 2x5x95, 10x3x125 BB Rows - 3x10x205 Pullups 3x10Going to take next week off in prep for the Vegas games. I've been really sore after each workout and don't think I will be fully recovered on Saturday if I try to put in a full week. Will probably just throw all next week the hit the gym after I get back. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/09/12 at 7:04am
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Throwing 4.8.12 Threw yesterday and it was no bueno. I spent all day Saturday working in the yard slinging pavers and dirt so I was a bit worn out. Throws: LWFD - cast drills and full throws x6 all high 30s (terrible) Ostone - toe-board drills, standing throws, MSA x5 all in the 33-34 range LHammer - couple throws low 80s Sheaf - about 10 throws over an 18’ branch, actually went well and made all my throws most with room to spare Will try again tonight... ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/09/12 at 4:23pm
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Throwing 4.9.12
Took some throws tonight despite the body still being a bit wrecked, but better results than yesterday! WFD - cast drills, standing throws with hwfd, 1 turn drill hwfd, full throws lwfd x10 all in the 43-45 range Stones - MSAx6 best of 34 Hammers - light throws best in the low 80s My stones aren’t clicking right now and I think I am going to have to get drilling the kick and throw drill (don’t have a real name for it) again. That position is all off right now. A month ago I was in the high 30s and now I am in the mid 30s. I'm not so happy about that. Will drill the shit out of that one tomorrow night and will be in a groove again for Vegas games. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/16/12 at 5:51pm
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Vegas Recap
Completed the games in Vegas last weekend and things were all over the map. I hit huge pr’s in the stone events, but nearly fouled out of the weights and had the worst scores of my “career” thus far. Scores went as follows:
11th overall. If I would have even had an ok day on weights I would have placed much higher… But anytime you take last in an event you are screwed. It was a pretty killer group though with the top 4 all throwing A-class type numbers. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: Lance Creed
Date Posted: 4/18/12 at 4:20pm
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4.1.12
Training Lab Power/Speed Week 3 Day 1. First workout post Vegas games and, although I’m sick as a dog, it felt good to get some work in. Had to switch to front squats because my right shoulder just hurts too much to rotate back and open. Wasn’t sure what weight to use for my front squats sets, but I figured 225 was a nice safe number that I could explode up with. I’m still experimenting with the narrower grip on my bench with more elbow tuck and I’m starting to like it. I also switched up my good mornings for Romanian deadlifts so that I wouldn’t have to open the shoulder up. Weights: Front Squats - 2x8x135, 1x5x185, 8x2x225 Bench - 1x8x135, 1x5x185, 8x2x205 RDL - 3x10x225 Dips - 3x10xBW After watching Scott Farr and Jacob Nichol, both sub-200 guys, crush every throw with their combo of speed, strength, and technique I think I am going to start working on dropping weight again. My original goal was to get back to my football weight, which was a really solid 235 and I think I want to try to get close to that again. I was pretty quick at that weight and pretty damn strong as well so I think it can work for me in HG. I will try taking it slow and bring it down gradually so that I don’t feel depleted out there. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |
Posted By: jsully
Date Posted: 4/18/12 at 5:18pm
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the secret is cycling your calories (imo).. 3 weeks low, 2 weeks maintenance.. drop weight, retain muscle, increase strength/speed.. worked for me last year and that's the protocol I'm following starting this past monday. do work!!
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Posted By: Lance Creed
Date Posted: 4/19/12 at 4:25am
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I will give it a try. The way I look at it is that I am not going to out "strong" many folks at my age, so I better try to find the sweet spot of the strength, speed, technique triumvirate. 235 was my college football weight and I was much quicker then while still being strong and explosive. My biggest strength numbers were put up afterwards when I decided to bulk up to do PL events and I was about 270-275 before cutting weight. So my plan is 2400 calories per day for 3 weeks then up it a bit for 2 weeks. Not sure what maintenance level should be, but it will probably be in the high 2000s. I'm going to add cardio back in, do some running, etc. and see how this goes. ------------- http://creedbrewing.com" rel="nofollow - Creed Brewing http://kiltedlance.tumblr.com" rel="nofollow - Kilted Lance |