Training Log: Josh Plumb
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Topic: Training Log: Josh Plumb
Posted By: jpfitness1
Subject: Training Log: Josh Plumb
Date Posted: 1/06/12 at 1:35pm
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------------- Josh Plumb I may not be good, but I'm consistent |
Replies:
Posted By: jpfitness1
Date Posted: 1/08/12 at 4:04am
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Finally starting one of these things up. This will be my
third full season of the games. I'm a b-level thrower for the most part. I've
had improvements each year, which is about all I can hope for and ask for. My
main goals are to get stronger and more explosive. I've had shoulder surgery about 6 years ago, otherwise, I'm
relatively uninjured. Right now, my biggest issues are my wrist. Lots of sharp
pain when I do presses. I will try to keep this log up as best I can. Any thoughts
and help are welcome. I will put up my workouts from the past week in my next
post. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/08/12 at 4:08am
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Week 1: Day 1 Deadlift: Working
sets: 280 x 5 320
x 5 365
x 5 Military Press Working
sets: 95 x 5 105
x 5 125
x 5 Week 1: Day 2 Front Squats: Working
Sets: 145 x 5 170
x 5 190
x 5 1-leg Leg Press: Working Sets: 130 x 5 140
x 5 140
x 5(right), 3(left) Week 1: Day 3 Seated Row: Working
Sets: 130 x 5 150
x 5 170
x 5 Db Chest Press: Working
Sets: 50 x 5 60
x 5 70
x 5 The workouts this week were fairly easy. The front squats killed
my legs. They weren’t extremely heavy, but they always get me the first time I do them
in a routine. Next week probably won’t hurt at all, even though I’m going
heavier. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: Duncan McCallum
Date Posted: 1/08/12 at 4:13am
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Good stuff man. ------------- The man in the arena. |
Posted By: AlDargie
Date Posted: 1/08/12 at 10:50pm
On a side note, sometimes I get twinges in the wrists with presses. Try wrapping them and experiment with the width of hand placement on the bar. Best placement for me is just outside shoulder width. ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Posted By: jpfitness1
Date Posted: 1/09/12 at 8:28am
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Al, I wear powerlifting straps for my wrists whenever i do any pressing. It helps but still hurts a ton when I go heavy. I got an mri on it this past summer. One bone is longer than the other, so it is causing pressure and impingement. I either suck it up or they do surgery. Surgery consists of cutting the bone and sticking pins in to stabilize it. i would get bionic arms, but not sure its worth it. Week 1: Day 2 Deadlift: Working
sets: 300 x 5 345
x 5 385
x 5 Military Press Working
sets: 100 x 5 115
x 5 130 x 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/11/12 at 8:45am
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i had to switch my workouts up a bit this week due to time restraints. I switched day 2 and 3. Week 2: Day 2 Seated Row: Working Sets: 140 x 3 160 x 3 180 x 3 Db Chest Press: Working Sets: 55 x 3 65 x 3 75 x 3 Feeling good to start lifting heavier again. Looking forward to front squats this week.------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/11/12 at 8:47am
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just realized my post from 1/9 was written incorrectly. Should have been week 2, Day 1 and the sets were all for 3 reps ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: rob meulenberg
Date Posted: 1/11/12 at 1:09pm
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Nice to "see" you on here Josh. Keep it up.
------------- www.sportkilt.com |
Posted By: jpfitness1
Date Posted: 1/12/12 at 11:45am
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Week 2: Day 3 Front Squats: Working Sets: 155 x 3 180 x 3 200 x 3 1-leg Leg Press: Working Sets: 140 x 3 150 x 3 160 x 3(right), 2(left) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: C. Smith
Date Posted: 1/12/12 at 12:17pm
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Deadlift in socks imo. ------------- |
Posted By: jpfitness1
Date Posted: 1/12/12 at 1:15pm
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If I don't get my new shoes delivered by Monday, I will try that. Anything is better than running shoes ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: C. Smith
Date Posted: 1/13/12 at 2:15am
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I always DL in socks, I prefer it over any type of shoe.
------------- |
Posted By: jpfitness1
Date Posted: 1/13/12 at 4:23pm
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but what about the coodies?!?!?!?!?!?! lol ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: C. Smith
Date Posted: 1/14/12 at 12:39am
That's why I wear socks and not bare feet 
------------- |
Posted By: jpfitness1
Date Posted: 1/16/12 at 9:13am
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Good start to week 3. Picked up my new shoes so i hope to feel my deadlifts better. Next week is a deload week so i might try just socks next week. I didn't want to try it on a heavy day. Combination of wussing out and being smart. Shoulder presses felt really easy. i was happy for that. Wrist is always an issue, but not bad today. Week 3: Day 1 Deadlift: Working sets: 320 x 5 365 x 3 410 x 1 Military Press Working sets: 105 x 5 125 x 3 140 x 4 (1 rep was way to easy) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/18/12 at 1:09pm
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Front squats felt pretty good. I had my new shoes (New Balance Minimus) and they felt good!!!!Next week is a deload week, so I will try to DL in socks on some lighter loads. Also did some hammer swings and stone technique stuff. I would love to learn the spin technique. I looked at some videos and noticed the big leg swing on the spin. I'm sure i wasn't doing it perfect, but that leg swing is like a whip. I felt so much speed going into the rotation. Hopefully, i can figure it out at least a little bit this year. Any hints or tips would be great. Week 3: Day 2 Front Squats: Working Sets: 170 x 5190 x 3 210 x 2 1-leg Leg Press: Working Sets: 150 x 5 170 x 3 190 x 1(right), 170 x 1(left) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/19/12 at 10:55am
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Last day of week 3. Next week is a deload week, so some technique work and some easy strength work. I will probably hit some sled drags also. Trying to get my competition schedule for the year. Looking at 6-7 this year. Week 1: Day 3 Seated Row: Working Sets: 150 x 5 170 x 3 190 x 3 Db Chest Press: Working Sets: 60 x 5 70 x 3 80 x 5!!!! (PR with the 80's) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/23/12 at 1:11pm
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Deload week, day 1 I did some foam rolling and some stretching. about 20-30 minutes of sledge hammer work, Med Ball reverse over the head throws, Ropes Gone Wild work ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/24/12 at 1:18pm
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Deload Week, Day 2 More foam rolling and some stretching about 30 minutes of sled work, various movements My first games this year will probably be the Albany Games. There will most likely be some sort of axle strongman thing. So I tried some clean and presses with Fat Gripz. Those will be quite a challenge. I think I will add in some sort of prep work for that. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: 17/20
Date Posted: 1/25/12 at 5:24am
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Josh, when you train at my house bring some old beat up work boots cause we'll be working. Got your pm, pretty much every sat and sun if you can get a furlough. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: jpfitness1
Date Posted: 1/25/12 at 9:59am
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Deload week, day 3 I tried the back squats with the straps. It worked pretty well, but the stability of the bar will take some getting used to. Then some dumbell farmer walks with the Fat Gripz. Those definitely make that exercise a lot harder. i plan on doing at least some fat gripz stuff every week. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/27/12 at 1:32pm
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I took yesterday completely off. Today was a foam roll session and some light deadlifts. I did sock deadlifts. I wear low socks, so they weren't that heavy. LOL Hey, my 6 year old thought it was funny. Anyways, just wore the socks for some light deadlifts. They felt pretty good, but will take my time before i do that on my max lifts. I plan on doing it just for my warm-ups for a little while. I'm not interested in getting a stress injury or anything like that. Next week will be back to the program. Deload was fun, but feeling good and I want to lift some more weight. I guess thats the purpose of the deload. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/29/12 at 10:35am
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Worked out with Don S. today. Lots of good hints and gave me thoughts on what I need to work on. It was greatly appreciated. 20 min warm up Bench squat 10x 2 @ 250 Trap bar jumps 3x5 @ 225 Rdl 3x10 @ 225 back ext burn out on stability ball 2x30 Lat single leg lunge 3x20 w/ 20 med ball Don, again, thank you very much. I hope your back feels better. I look forward to throwing with you in the future. It will be great to see you back on the field this year. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 1/30/12 at 1:43pm
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Start of month two and week one. i had to switch the days a bit because my back was a bit sore from yesterdays workout. Month 2:Week 1:Day 1 (normally day 3) Seated Row: Working sets #1 135 x 5 #2 155 x 5 #3 175 x 5 (harder than it should have been. Mid traps tired from yesterday also.) Incline Db Chest Press: WS #1 50 x 5 #2 60 x 5 #3 75 x 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/02/12 at 10:15am
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i did this yesterday. My legs felt pretty good, but they were still a bit tired from the weekend workout. Month 2:Week 1:Day 2 (normally day 1) Deadlift: Working Sets #1 285 x 5 #2 325 x 5 #3 370 x 4 (hamstrings and back was tired) Barbell military press: WS #1 100 x 5 #2 110 x 5 #3 130 x 5 (easy) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/03/12 at 1:57pm
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Good end of the week. Trying to stay quick with the movements, but Front Squats: Working Sets #1 150 x 5 #2 170 x 5 #3 195 x 5 1-leg leg press: WS #1 140 x 5 #2 140 x 5 #3 140 x 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: Duncan McCallum
Date Posted: 2/03/12 at 2:31pm
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Albany eh? Well...this looks to be a fashionable fight. ------------- The man in the arena. |
Posted By: jpfitness1
Date Posted: 2/07/12 at 10:30am
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Today included some hammer winds, some sprint work, and some easy heavy bag punching. I signed up for the Warrior Dash in June, so I will have to do a little more conditioning to get in shape for that. This is the workout I did yesterday. Month 2:Week 2:Day 1 Deadlift: Working Sets #1 305 x 3 #2 350 x 3 #3 390 x 3 Barbell military press: WS #1 105 x 3 #2 120 x 3 #3 135 x 3 (easy) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/09/12 at 10:51am
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Day 2 was done yesterday. Day 3 was done today. Weights all felt pretty good. Month 2:Week 2:Day 2 Front Squats: Working Sets #1 160 x 3 #2 185 x 3 #3 210 x 3 1-leg leg press: WS #1 140 x 3 #2 160 x 3 #3 160 x 3 Month 2:Week 2:Day 3 Seated Row: Working sets #1 145 x 3 #2 165 x 3 #3 185 x 3 Incline Db Chest Press: WS #1 50 x 3 #2 65 x 3 #3 85 x 3 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/13/12 at 1:55pm
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Month 2:Week 3:Day 1 Deadlift: Working Sets #1 325 x 5 #2 370 x 3 #3 410 x 1 Barbell military press: WS #1 110 x 5 #2 130 x 3 #3 145 x 5 (i could have done more, but i decided to stop after i slammed the bar into my chin and almost knocked myself out cold. At least it was moving quick.) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: thegnome
Date Posted: 2/14/12 at 12:17am
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I hate it when that happens. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: jpfitness1
Date Posted: 2/14/12 at 10:29am
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Back to back days, so i switched up my order again. I felt good today. All PR's with the top weights. Month 2:Week 3:Day 2(usually day 3) Seated Row: Working sets #1 155 x 5 #2 175 x 3 #3 195 x 3 Incline Db Chest Press: WS #1 55 x 5 #2 70 x 3 #3 85 x 5 (i was supposed to do 90 lbs, but instead did 2 more reps than i did last week. So, at least that was a positive) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/20/12 at 11:13am
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Finally got back to working out a bit today. Damn head cold put me down for almost a week. This is supposed to be my down week, so it will be a bit of everything, but nothing crazy hard. Next week will be the start of a new routine with more explosion mixed in with the strength. I'm looking forward to getting back to it. Mostly foam rolling today. Its amazing how tight muscles get when you don't move them. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/22/12 at 12:23pm
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Feeling much better this week. Figuring out the exercises for my next routine. I'm getting some descent workouts and I'm looking forward to next week. I did a little throwing yesterday, A little lightweight for distance and a little heavy hammer. i wasn't pushing too hard, but it felt good to get out and throw. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 2/27/12 at 10:09am
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New Routine for the next 2 months Week 1/Day 1 Barbell Hang Clean 95 X 4, 95 X 4, 115 X 4, 115 X 4 Snatch Grip High Pull 135 X 3, 3, 3 Rack Deadlift (just below knee) 315 X 3, 3, 3 Weight Assisted Pullups Level 13 X 6, 6, 6 Overall, just a good feel good workout to get started. Looking forward to getting the weights up. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/02/12 at 2:36pm
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2/28/12 Week 1/Day 2 Back squats 135 X 6, 185 X 5 X 6 (still getting used to using the straps like a safety bar) Box Squats 185 X 4, 205 X 3 X 4 (felt I was really slow, Getting used to these also. I did 250# with Don a few weeks ago, so I know I can move more.) Back extensions 45 X 4 X 8 2 leg calf raises BW X 25, 20, 15 2/29/12 Week 1/ Day 3 Close Grip Bench Press 135 X 5 X 6 Rack Incline Bench Press 135 X 4, 155 X 4, 155 X 4 Military Press 135 X 3 X 6 (these were heavy) Tricep pressdowns (on pulldown cable) 60 X 8, 75 X 8, 75 X 8 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/02/12 at 2:40pm
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3/1/12 Lots of foam rolling. Everything felt pretty good, but my calves were killing me. i think its actually more from the stretch on the back extensions than from the actual calf work. 3/2/12 Hammer rotations X a bunch Some band hip rotations Stability Ball mid/upper back extensions 2 X 20 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/07/12 at 12:13pm
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Here are my last 3 days of workouts. i'm hoping to get some throwing in the rest of this week and the weekend. Possibly 67 degrees tomorrow in MA. Overall, a good week. Hard to stay focused on the speed component. The weight feels light, so i want to go heavier. I need to get stronger, but I also need to get faster in the hips. Plenty more work to come. 03/05/12 Week 2/ Day 1 Hang Cleans 95 X 5, 115 X 2, 135 X 3 X 2 Hang Snatches 95 X 4 X 2 (I've been catching the cleans and snatches in a low squat, and still getting used to them) Speed Deadlifts 185 X 2, 235 X 4 X 2 (felt quick and easy) Hang high Pulls (snatch grip) 135 X 4 X 2 03/06/12 Week 2/Day 2 Box Squats 225 X 3, 255 X 7 X 2 (slightly higher box than last week, i will measure it next time) Hex bar Jumps off of a couple steps 225 X 4 X 2 03/07/12 Week 2/Day 3 Explosive bench press 105 X 6 X 2 (slight incline using smith machine) These were fast, but easy Push Press 135 X 4 X 2 1 Arm MB push throw against wall 12lbs X 5 X 2 each ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/08/12 at 2:25pm
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I had a chance to workout today, so i did some Snatch practice. I was also able to get out and throw a bit. i did about 20 LWD throws. Some single, but mostly double spin. Keep trying to get the timing down and staying LOW ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/09/12 at 1:06pm
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I couldn't get out and throw today, but did some med ball releases at the gym. I also did some spinal extension work and core work. I played around with doing some reverse hypers off a box jump box. Felt really good, but i need to play with adding weight to them. This weekend is supposed to have some great weather. i will definitely be getting out this weekend. 9 weeks to the first comp this year!!!! ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/13/12 at 12:59pm
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03/12/12 Week 3/Day 1 Barbell Hang Clean 95 X 4, 115 X 4, 125 X 4, 125 X 4 Snatch Grip High Pull 140 X 3, 3, 3 (these felt really strong) Rack Deadlift (just below knee) 315 X 3, 365 X 3, 365 X 3 Weight Assisted Pullups Level 13 X 6, 6, 6 03/13/12 Week 3/Day 2 Back squats 135 X 6, 205 X 5 X 6 (I'm in the process of trying to purchase or make a real safety bar) Box Squats 205 X 4, 225 X 4, 245 X 4, 245 X 4 i rigged up a reverse hyper using a high box and a band. I would really like to do these instead of 45 degree back extensions. Medium band X 2 X 8, Heavy band X 8 Seated Calf 90 X 3 X 12 I felt completely gassed after todays workout. I think it had to do with the 6 hours of no food before the workout. 2 leg calf raises BW X 25, 20, 15 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: thegnome
Date Posted: 3/13/12 at 1:33pm
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Why no food? On purpose or just one of those days? ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: jpfitness1
Date Posted: 3/14/12 at 1:58pm
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The no food thing was just one of those days. Today was a better food day. However, my legs were feeling yesterdays workout, which I was surprised about. This was todays workout. I hopefully can get some throwing in the next couple days. I need to toss that damn 56 if i want to get better at it. 03/14/12 Week 3/ Day 3 Close Grip Bench Press 135 X 6, 145 X 4 X 6 Rack Incline Bench Press 155 X 4, 175 X 4, 175 X 4 Military Press 115 X 3 X 6 (these were heavy) (I think I miswrote my numbers for this a couple weeks ago) Tricep pressdowns (on pulldown cable) 75 X 8, 75 X 8, 82.5 X 8 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/20/12 at 11:28am
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Here are my workouts from the last couple days. Plus I got some stone throwing in here the other day. I took some video yesterday and will try to get it on here soon. One thing I noticed is I felt SLOW!!!!! i think its a combination of lack of aggression and lack of power. So, more work and more aggressive throws. 03/19/12 Week 4/ Day 1 Hang Cleans 95 X 5, 135 X 2, 155 X 3 X 2 Hang Snatches 95 X 2 X 2, 115 X 2 X 2 (Based on what I've read here, it seems catching it high is better for throwing, not to mention better on my shoulders, so these are high catches) Speed Deadlifts 185 X 2, 255 X 4 X 2 (felt quick and easy) Hang high Pulls (snatch grip) 155 X 4 X 2 03/20/12 Week 4/Day 2 Box Squats 225 X 3, 275 X 7 X 2 (I felt really good on these, lots of speed, the plates rattled on every rep) Hex bar Jumps off of a couple steps 225 X 4 X 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/21/12 at 1:06pm
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03/21/12 Week 4/Day 3 Explosive bench press 125 X 6 X 2 (slight incline using smith machine) These were fast, but easy Push Press 140 X 4 X 2 1 Arm MB push throw against wall 12lbs X 5 X 2 each i feel I'm slow in the hips, so I did some roll up squat jumps X 4 X 4 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/26/12 at 11:38am
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03/26/12 Week 5/Day 1 Barbell Hang Clean 95 X 4, 115 X 4, 135 X 4, 135 X 4 I know its light, but still learning it. i did get some "Looked Good" by a USA Weightlifting certified trainer) Snatch Grip High Pull 150 X 3, 3, 3 (these felt really strong) Rack Deadlift (just below knee) 315 X 3, 405 X 3, 405 X 3 Weight Assisted Pullups Level 13 X 6, 6, 6 I was supposed to get a massage today, but it had to get rescheduled. So, instead I went through a pretty good feeling workout. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 3/28/12 at 12:49pm
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03/28/12 Week 5/Day 2 (its amazing how 4 hours of sleep really makes your workout a lot harder than it should be) Back squats 135 X 6, 185 X 6, 225 X 4 X 6 Box Squats 185 X 4, 245 X 3 X 4 Back extensions 65 X 4 X 8 Seated calf raises 90 X 15, 15, 15 (these aren't difficult, but i have so much scar tissue in my ankles that it limits my range of motion and are very painful) I'm hoping to get out and throw at some point this week and weekend. The lifting has been going well, but lack of throwing is going to hurt me. I WILL get out there!!!! ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: thegnome
Date Posted: 3/28/12 at 2:02pm
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How has your weather been? Freaky warm here, I've thrown twice already....In March....I'm usually ass dep in snow right now. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: jpfitness1
Date Posted: 3/30/12 at 7:56am
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Andrew - Weather has been good. I've just been lazy. I've thrown with Don a couple times and I have thrown a few times on my own. I still need more reps. I usually get more pumped with the throwing as the season moves on. 03/29/12 Week 5/ Day 3 Close Grip Bench Press 135 X 6, 150 X 4 X 6 Rack Incline Bench Press 155 X 4, 180 X 4, 180 X 4 Military Press 120 X 3 X 6 Tricep pressdowns (on pulldown cable) 75 X 8, 82.5 X 8, 82.5 X 8 3/30/12 I did some HH throwing today.Felt pretty good. I felt I still had a little in the tank, but still managed to hit my PR or better on 7 or 8 throws. I WILL get out and throw the 56 this weekend. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/02/12 at 11:04am
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04/02/12 Week 6/ Day 1 Hang Cleans 95 X 5, 135 X 2, 155 X 2, 175 X 2, 175 X 1 Hang Snatches (High Catch) 95 X 2, 115 X 3 X 2 Speed Deadlifts 225 X 2, 275 X 4 X 2 Hang high Pulls (snatch grip) 155 X 4 X 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/03/12 at 1:57pm
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04/03/12 Week 6/Day 2 This is usually my day 3. but my legs were wasted from yesterdays workout and also an hour of soccer. Explosive bench press 135 X 6 X 2 (slight incline using smith machine) Push Press 145 X 4 X 2 1 Arm MB push throw against wall 12lbs X 5 X 2 each finished off the workout with an hour massage. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/06/12 at 11:51am
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been a tough week this week. I think I strained my quad a bit during the catch of the hang cleans. Playing soccer that night wasn't the best thing for it. Its been bothering me all week. I've done lots of foam rolling and today is the first day that its "ok". Looking forward to this weekend being over. I've been so busy with Easter preperations. Next week will be strength test week and then 4 more weeks until my first game of the year. Getting psyched to compete again. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/17/12 at 1:36pm
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Last week was a testing week. My next block is going to be speed and power based on those numbers. Today was the start of Block 3 4/17/2012 - Block 3, Week 1, Day 1 Squats: 3 warm-up sets, then 175 X 12 X 3, 1 minute rest. These felt pretty good. My left quad is still a bit off since i tweaked it a few weeks ago. Bench: 3 warm-up sets, then 115 X 12 X 3, 1 minute rest. These were super fast. Might be a bit light, but my shoulder will appreciate the easiness for now. 1 Arm Db Row: 65 X 3 X 10 I'm feeling better about staying light to go fast. The goal is to throw further, not just lift more weight. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/19/12 at 1:25pm
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today was annoying. I couldn't get outside to throw, but i did some hammer winds and med ball throws in the gym. i can hopefully get out this weekend before the rian finally comes This was yesterdays workout: 4/18/2012 - Block 3, Week 1, Day 2 Overhead press: 2 warm-up sets, then 85 X 12 X 3, 45 sec rest. Nice and fast Deadlift: 3 warm-up sets, then 230 X 12 X 3, 1 minute rest. A little slow off the floor, but quick with the hips Roll-up squat jumps 3 X 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/20/12 at 8:08am
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What a gorgeous day! i was able to get some throwing done after my workout today. High chance of rain over the next few days, so I wanted to get it in. I did some good stone work and some funny HWFD work. Stones: I worked on getting into the power position. Its getting better, so just more practice. I hope to meet with a shot put coach in the next couple weeks. Hang Clean: 2 warm-ups, then 140 X 10 X 2 Hang Snatch: 2 warm-ups, then 95 X 7 X 2 (I ran out of time, so I missed a few sets) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/24/12 at 1:33pm
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i got some HWFD and stone throwing last friday. It felt pretty good. Trying to get a handle on the 56. Did have a funny thing happen though. Glove + too much Tacky +HW = face plant I got some LWFD in today. My timing was off, but had some descent distances. Here's my workout from yesterday: 4/23/2012 Block 3, Week 2, Day 1 Squats: 3 warm-up sets, then 190 X 10 X 3, 1 minute rest. My left quad is still a bother. It didn't hurt as much this week as last week though. So i guess its an improvment. Bench: 3 warm-up sets, then 125 X 10 X 3, 1 minute rest. These stayed very fast. 2 hand Medium grip seated row: 140 X 3 X 10 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/25/12 at 12:30pm
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4/25/2012 - Block 3, Week 2, Day 2 Overhead press: 2 warm-up sets, then 90 X 10 X 3, 45 sec rest. Nice and fast Deadlift: 3 warm-up sets, then 245 X 10 X 3, 1 minute rest. A little slow off the floor, but quick with the hips overall felt pretty good. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/28/12 at 4:17am
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4/27/2012 - Block 3, Week 2, Day 3 Hang Clean: 2 warm-ups, then 150 X 8 X 2 Hang Snatch: 2 warm-ups, then 100 X 8 X 2 1 leg jumps: 3 X 10 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 4/30/12 at 1:37pm
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i got some good throwing in yesterday. Some PR's in LH and HH. I've been focusing on HWD, but the numbers aren't going up. Its a bit frustrating, but I'll keep plugging. At the very least, it doesn't feel so heavy anymore. I've got to get some WOB and sheaf in over the next couple weeks. I have Albany on 5/12. 4/30/2012 Block 3, Week 3, Day 1 Squats: 3 warm-up sets, then 205 X 8 X 2, 1 minute rest. My left quad is still hurting a bit. It takes about 5 sets to loosen up a bit. I think my last 2 sets were my fastest. Bench: 3 warm-up sets, then 135 X 8 X 2, 1 minute rest. These are fast, but still kinda embarrassing. I hope to get lucky with getting some throws in before the rain comes tomorrow. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/02/12 at 11:36am
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05/02/2012 - Block 3, Week 3, Day 2 Overhead press: 2 warm-up sets, then 100 X 8 X 2, 45 sec rest. Nice and fast Deadlift: 3 warm-up sets, then 265 X 8 X 2, 1 minute rest. These felt quicker than previous weeks. 10 days to go to Albany!!!!! ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/21/12 at 11:34am
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Ok, that was a long break from the forum. After the last post, I took an easy week before the Albany competition. Overall, the competition was good. I had a couple PR's, a couple bad throws, but overall good results for the first competition of the year. current program: 05/15/2012: Block 4, Week 1, Day 1 Squat: 245 x 5 x 5 Bench Press: 165 x 5 x 5 05/16/2012: Block 4, Week 1, Day 2 Overhead Press: 120 x 5 x 5 Deadlift: 325 x 5 x 5 05/17/2012: Block 4, Week 1, Day 3 Hang Clean: 125 x 5 x 3 Hang Snatch: 85 x 5 x 3 Because of my schedule, i had to do 3 days in a row. I mixed some throwing in a bit also. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/21/12 at 11:38am
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05/21/2012: Block 4, Week 2, Day 1 Squat: 270 x 4 x 5 (i was supposed to do 260 x 5 x 5 -- oops) Bench Press: 175 x 5 x 5 Messed up the weights on squats. I was squeezing the workout in between clients and was a bit rushed. 3 weeks until the Warrior Dash and about 7 weeks until my next Games. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/23/12 at 1:07pm
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05/23/2012: Block 4, Week 2, Day 2 Overhead Press: 125 x 5 x 5 Deadlift: 345 x 5 x 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/29/12 at 7:49pm
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05/24/2012: Block 4, Week 2, Day 3 Hang Clean: 135 x 5 x 3 Hang Snatch: 90 x 5 x 3 05/25/2012: extra work I had some fun with the landmine apparatus. i focused on conditioning. Short powerful work periods, followed by short rest. I mixed in some rotations and unilateral work. 05/29/2012: Block 4, Week 3, Day 1 Squat: 275 x 5 x 3 Bench Press: 185 x 5 x 3 These both felt pretty good today. It was supposed to be yesterdays workout, but I was still a little bit wiped out from the holiday weekend. I was much more hydrated today and felt MUCH better. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 5/30/12 at 8:46pm
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05/30/2012: Block 4, Week 3, Day 2 Overhead Press: 135 x 5 x 3 Deadlift: 365 x 5 x 3 ( these seemed a bit challenging today. I think I really need to have a day off in between squats and deads. I also really need to strengthen my mid back strength.) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: thegnome
Date Posted: 5/31/12 at 7:34am
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I think I really need to have a day off in between squats and deads
Yep....two or three would be better. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: jpfitness1
Date Posted: 6/02/12 at 8:05pm
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06/01/2012: Block 4, Week 3, Day 3 Hang Clean: 140 x 5 x 3 Hang Snatch: 95 x 5 x 3 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/04/12 at 8:40pm
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06/04/2012: Block 4, Test week, Day 1 Squats: 315 X 3 = ~346max (25 lb increase over 8 weeks ago) Bench Press: 225 X 2 = ~240max (25 lb increase over 8 weeks ago) Neither one of these is huge, but I haven't tried squatting 315 for any reps in years. Also, i haven't touched 225 on the bench in about 12 years. So, overall, a good day. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/06/12 at 5:51pm
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06/06/2012: Block 4, Test Week, Day 2 Overhead Press: 170 X 1 (15 lb increase over 8 weeks ago) Deadlift: 455 X 1 (30 lb increase over 8 weeks ago, I missed 455 attempt 8 weeks ago) Overhead was off shoulder quick, but slow through the lockout Deadlift went straight up, but i know it wasn't pretty. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/18/12 at 8:49pm
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06/18/2012: Block 5, Week 1, Day 1 Squat: 185 x 12 x 3 Bench Press: 130 x 12 x 3 Felt good to get going again after the deload week. 5 weeks until the next games. My lifting has been going well, but i need to get out and throw more. 90+ degrees this week should make it fun. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/20/12 at 8:14pm
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06/20/2012: Block 5, Week 1, Day 2 Overhead Press: 90 x 12 x 3 Deadlift: 245 x 12 x 3 both exercises seemed really fast. The weights were rattling!! ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/22/12 at 6:53pm
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06/22/2012: Block 5, Week 1, Day 3 Hang Clean: 155 x 10 x 2 Hang Snatch: 105 x 10 x 2 These actually felt pretty good. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/26/12 at 8:00pm
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06/25/2012: Block 5, Week 2, Day 1 Squat: 200 x 10 x 3 Bench Press: 140 x 10 x 3 Finished up the night by playing an hour of soccer. Played forward, so lots of sprinting. Legs felt pretty good, Plus I assisted on both my teams goals ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 6/28/12 at 7:44pm
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06/27/2012: Block 5, Week 2, Day 2 Overhead Press: 100 x 10 x 3 Deadlift: 265 x 10 x 3 06/28/2012: Block 5, Week 2, Day 3 Hang Clean: 165 x 8 x 2 Hang Snatch: 110 x 8 x 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/01/12 at 3:35pm
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7/1/12 had a full day of throwing. About 7 of us got together for some throwing. We did all events. Braemar - only 18lbs - around 30' Open - same 18 lbs - 33'+ HWD - just plain ugly - 19'+ LWD - almost as ugly, had a short chain - 41'+ HH - tacky is my friend - 65'ish (close to a PR) LH - 83ish (big PR for me) Cabers -flipped what we had, nothing special WOB - cleared 9 feet by a ton, I was just trying to get some pulls in Sheaf - cleared 16 feet by a mile with the 20lb. Then the new guy broke my fork. Better to break it in practice, than in a game. Overall, a good day of throwing. 2 week to springfield, nh, and 3 weeks to glasgowland. Feeling pretty good ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/03/12 at 11:09pm
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07/02/2012: Block 5, Week 3, Day 1 Squat: 215 x 8 x 2 Bench Press: 150 x 8 x 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/07/12 at 10:03pm
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07/05/2012: Block 5, Week 3, Day 2 Overhead Press: 105 x 8 x 2 Deadlift: 285 x 8 x 2 Stopped to throw heavy hammer on the way home. I took about 10 throws and they were all over my competition PR. I'm hoping for 2 hammer pr's at Waddell's games on 7/14. 07/06/2012: Block 5, Week 3, Day 3 Hang High pulls: 165 x 6 x 1 (my wrists were still hurting after doing hang cleans last week. I find if I have to do deadlifts the day before, my hips are a little tired. Less pop in the hips = more strain on my wrists) Hang Snatch: 120 x 6 x 1 (tired hips = less pop, so these were harder than they should have been) I'm planning on doing 2 workouts this week (days 1 and 2) and resting the end of the week. Competition on 2 weekends in a row starting next week. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/09/12 at 6:57pm
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07/09/2012: Block 5, Week 4, Day 1 Squat: 230 x 6 x 1 Bench Press: my left wrist (non throwing) is really hurting. Warming up with just the bar was pretty painful, so called it quits. I hope to be able to hit some military press in a couple days. Kinda bummed, my weights have been going up on the bench. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/12/12 at 4:11pm
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07/11/2012: Block 5, Week 4, Day 2 Overhead Press: 115 x 6 x 1 Deadlift: 305 x 6 x 1 these all felt good. not doing day 3 this week, since i have the games on Saturday. My left wrist especially is KILLING. Damn hang cleans with tired hips. I'm looking forward to the games this weekend. I'm hoping for a few PR's to help me realize this all working. I still need to throw more, but at least my lifting is going well. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/14/12 at 8:31pm
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07/14/2012 Springfield Protectworth Games overall a great day of throwing. Probably my best day top to bottom and compared to the other athletes. Braemar: ugly 24lb stone : 27-2 Open: 35-1.5 HWD: 20-8 - these still SUCK!!!!! LWD: 43-0 - not bad for me, but still SUCK!!!!! HH: 66-10.5 PR!!!!, i have done better in practice, so half happy LH: 79-11, happy, but done better in practice. i had an 86, but fell out of the trig. 90 is coming Caber: 45 degrees with 18', 115lber. Probably my best picks through all 5(!!!!) pulls Sheaf: 16lb : 21-6 WOB: 12!!!!!! - finally hit 12 on my 3rd attempt. all pulls on 13 were short, but probably would have cleared 12 again, so overall AWESOME Feeling good about the rest of the season ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/27/12 at 5:51pm
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Week of 7/16 tweeked my back in the competition on 7/14. It took me a couple days to stand up straight. I saw the chiro and he said it was a pinched nerve. I didn't lift or throw the whole week. 7/21/2012 Glasgowland Scottish Festival After being inactive the whole week, I was a bit slow off the start. However, I turned it around and had a pretty good finish in my last 4 events. Braemar: 25-11, just didn't have the oomph Open: 34-2, SLOWWWWWWW LWD: 42-5 - I lose so many points on this event :-( HH: 68-8 PR the second week in a row. I will hit 70' this season if I get to throw it again Caber: 80 degrees with Wayne's stupid caber (sorry, such a frustrating stick) this was my best effort though in the 4-5 games I've used it Sheaf: 20lb : 20', Heavy PR, I beat the hell out of the ladder on all 3 attempts at 20', I had no drive left on 22' WOB: 12' again. 3rd attempt again. 13 won't happen this year, but hopefully 12'6" in Maine Maine in 3 weeks. It will be a very tough competitive B class competition. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/27/12 at 5:59pm
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07/23/2012: Block 8, Week 1, Day 1 Squat: 185 X 3 X 5 Bench: 130 X 3 X 5 07/26/2012: Block 8, Week 1, Day 2 Overhead Press: 90 X 3 X 5 Deadlift: 245 X 3 X 5 07/27/2012: Block 8, Week 1, Day 3 Snatch Grip Hang High Pulls: 100 X 3 X 3 Hang Snatch: 75 X 3 X 3 Trying to throw as much as i can over the next few weeks. Maine should be a good game. I'm expecting some PR's and my goals is to throw well and hopefully win the B Class. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/30/12 at 7:35pm
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07/30/2012: Block 8, Week 2, Day 1 Squat: 200 X 3 X 5 Bench: 140 X 3 X 5 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 7/31/12 at 6:53pm
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ANCHORFREE_VERSION="633161526"var _AF2$={'SN':'HSSHIELD00US','IP':'77.242.196.40','CH':'HSSCNL000232','CT':'XX','HST':'&SFLAG=1&FW_UA=MSIE/9.0','AFH':'hss201','RN':Math.floor(Math.random()*999),'TOP':(parent.location!=document.location||top.location!=document.location)?0:1,'AFVER':'2.25','fbw':false,'FBWCNT_MSIE':0};if(/^(.*,)?(11C)(,.*)?$/g.exec(_AF2$.CT)!=null&&_AF2$.CH!='HSSCNL000242'){document.write(" I hate when I'm an idiot and i confused what day it is. I did my workout yesterday, then played soccer for an hour. Today should have been a rest day, but stupid me thought it was Wednesday, not tuesday. So,... 07/31/2012: Block 8, Week 2, Day 2 Overhead Press: 100 X 3 X 5 Deadlift: 265 X 3 X 5 Not a hard workout, but my legs and hips are sore and hurting from playing soccer last night and not giving them any rests. So, the next 2 days will be rest days. There will be some throwing and technique work, but no lifting. Also, lots of foam rolling. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/02/12 at 6:55pm
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08/02/2012: Block 8, Week 2, Day 3 Snatch Grip Hang High Pulls: 105 X 3 X 3 Hang Snatch: 85 X 3 X 3 These felt very good. I've been told by a U.S. Weightlifting certified trainer that I don't finish with my hips. I just muscle it with my upper body. This could explain why I do such an embarrassing light weight. So, i focused on it a lot today and, combined with the light weight, felt very fast and powerful. I plan on getting some sessions with her during the off season to actually learn how to do a snatch and all its build up exercises. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/06/12 at 6:54pm
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08/06/2012: Block 8, Week 3, Day 1 Squat: 215 X 3 X 3 Easy and fast Bench: 150 X 3 X 3 Easy and fast (my quads are pretty beat up for some reason. Both my lower outer quads have a tight spot that takes forever to loosen up.) ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/09/12 at 6:43pm
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08/08/2012: Block 8, Week 3, Day 2 Overhead Press: 105 X 3 X 3 Deadlift: 285 X 3 X 3 all sets were super easy and fast. I threw some HWFD and LWFD on the way home. I don't know why, but I SUCK at these. I took some video. I will try to examine these to figure out what the hell is off. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/10/12 at 4:08pm
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08/10/2012: Block 8, Week 2, Day 3 Snatch Grip Hang High Pulls: 115 X 3 X 3 Hang Snatch: 85 X 3 X 3 1 week from the Maine Games. I'm getting psyched. I need to get out and throw a couple more times before then. I have a couple more lifting days. So far, staying fast in my lifts. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/19/12 at 6:44pm
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08/13/2012: Block 8, Week 4, Day 1 Squat: 230 X 3 X 2 Easy and fast Bench: 160 X 3 X 2 Easy and fast 08/14/2012: Block 8, Week 4, Day 2 Overhead Press: 115 X 3 X 2 Deadlift: 305 X 3 X 2 Everything felt pretty strong and quick. I was able to get a couple practice sessions in. Overall, feeling pretty good for a tough competition in the Maine B-Class. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/19/12 at 7:00pm
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Results from the Maine Highland Games 8/18/2012 B-Class - Overall 2nd Place (again) Sheaf - 21'0" - started off as 16 lbs, finished up as 20+lbs due to rain WOB - 11'0" - I forgot to have my pre-wob beer. I absolutely hammered the bar at 12, but I wasn't peaking at the right point. Open Stone - 39'5"- this is a 3 1/2 foot PR. I developed some rhythm over the last few weeks, but this was the first time actually throwing a stone. I had 4 throws over my previous best. HWD - 23' 3.75"- it was a PR, but damn I suck at these. Guess what I need to work on this winter. LWD - 43' 10.75"- not a PR, and still sucked. HH - 68'2" - only 6 inches off my PR, but I felt I should have gone farther. Next year, 3 winds. LH - 86'6" - another big PR. I threw a couple extras to give the winner some rest. I went 87'8" wth 2 winds, and then 88'6" with 3 winds. i need to remember to stretch my Lats before each throw. Caber - I won the event, but it was close. The caber was a great 21', about 80lber. I had 3 nice picks with control. Good Control and 3 descent pulls. This was the best caber I have ever used. It challenged me without overwhelming me. It wasn't heavy, but with the height, you had to pull at just the right time. I'm still working on that timing. I talked the Masters into using it and only one of them turned it. I hope to get to use that one again. Overall, a great competition. The winner, Andy W, is a better thrower and he deserved to win. I put up good to great numbers for me in basically every event. I will get better for next year.
------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 8/30/12 at 7:16pm
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So, after a week of recovery after the Maine games, its back to training. Its 7 weeks to my next and last games of the season, the Connecticut Rennaisance Faire on October 14. 08/27/2012 Week 1, Day 1 Back Squat 185 x 12 x 3 Incline Bench Press 105 x 12 x 3 Felt pretty easy, as it should. First week easy, then buld it back up. Legs were a bit tender the next day. 08/29/2012 Week 1, Day 2 Deadlift 245 x 12 x 3 Push Press 105 x 12 x 3 I threw a bit of heavy hammer on the way home. I'm trying to get used to 3 winds. I finally broke 70' (70'1"). I want to try using a blade soon. Just for kicks. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/04/12 at 7:14pm
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08/31/2012 - Week 1, Day 3 Snatch 75 x 10 x 2 Seated Box Jumps BW x 10 x 2 09/03/2012 - Week 2, Day 1 Back Squat 200 x 10 x 3 Incline Bench Press 115 x 10 x 3 I played soccer again at night. Lots of sprint and running. Hamstrings felt it today. I also did some stone throws on the way home. These felt pretty good, but I need to get back into a groove with these. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/05/12 at 6:57pm
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09/05/2012 Week 2, Day 2 Deadlift 265 x 10 x 3 Push Press 115 x 10 x 3 These all felt really snappy. My hamstring was a bit funky after soccer the other night, but a couple extra warm-up sets and it felt fine. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/11/12 at 7:29pm
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09/07/2012 - Week 2, Day 3 Snatch 80 x 8 x 2 Seated Box Jumps BW x 10 x 2 These are feeling better each week. 09/10/2012 - Week 3, Day 1 Back Squat 215 x 8 x 2 Incline Bench Press 125 x 8 x 2 Squats are feeling strong and fast. My wrist is KILLLLLLING me on the presses. They will need some much needed rest after the next competition. ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/12/12 at 6:49pm
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09/12/2012 Week 3, Day 2 Deadlift 285 x 8 x 2 Push Press 125 x 8 x 2 Ths week and last week, i switched to a neutral grip type bar. Its a little wobbly, but much easier on my wrists
------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/19/12 at 7:34pm
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09/14/2012 - Week 3, Day 3 Snatch 85 x 6 x 1 Seated Box Jumps BW x 10 x 2 These are feeling better each week. 09/17/2012 - Week 4, Day 1 Back Squat 225 x 6 x 2 Incline Bench Press 135 x 6 x 2 09/19/2012 - Week 4, Day 2 Deadlift 305 x 6 x 2 Push Press 135 x 6 x 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 9/21/12 at 8:43pm
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09/21/2012 - Week 4, Day 3 Snatch 90 x 6 x 1 Seated Box Jumps BW x 10 x 2 ------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 10/29/12 at 2:42pm
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Ok. So its been awhile. I've been lifting deads and squats pretty consistently. My right shoulder has been hurting, so no upper body for the last 4 weeks. I've had 2 competitions since last logging. October 13, 2012 Hebron, CT "no height games" We didn't do wob or sheaf, only distance events. All events felt pretty good. i actually got PR's in HWD, LWD, and HH. We had a beast of a caber, 17' and 135 lbs. I had 3 good picks, but couldn't manage anything better than a 45 degree. October 27, 2012 Waitsfield, VT "Cold weather Classic" Temperature was about 60 and partly sunny. So much for the Cold weather. The stones for 31 and 19 pounds, so no records there. The vermont stone (109) was really heavy. HWD stunk as usual. It was probably my worst of the year. Then I went and threw a new PR in LWD. Caber consisted of 6 rounds. After fighting to keep the caber from falling at the start, i picked it and turned it. I think it was 17' and only 80lbs. I did have a strange feeling on a heavier caber. i picked it, settled it, ran with it, then w a i t e d down in the squat for it to catch up. It felt so weird I screwed the pull. I guess that waiting feeling is what I am suppose to feel. Hopefully i can work on that more. The highlight for me that day was winning the Heavy Hammer. It was the last throw of the competition and the season. The other highlight for me was I got a deadlift PR after the games with CVSA. i did 475lb. This was the first time I ever tried to do it. 500 is definitely doable.
------------- Josh Plumb I may not be good, but I'm consistent |
Posted By: jpfitness1
Date Posted: 10/29/12 at 3:04pm
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Season recap: After a more consistant lifting offseason, and some occasional throwing practice, i had a great year. I had PR's in all events. i almost got 40' in open stone at Maine. I finally cleared 24 ft and 46 ft in WD. They still suck, but at least there was some improvement. I really need to work on these. I cleared 73 and 86 in hammers. i'm feeling much better with these. The big breakthrough for this year was clearing 12ft in WOB. 2012 goals >/< actual B.S. 27' < 27'5" O.S. 37' < 39'5" HWD 25' > 24'4" LWD 48' > 46'7.5" HH 65' < 73'9" LH 90' > 86'6" Sheaf 25' > 21'6" WOB 12' = 12" ------------- Josh Plumb I may not be good, but I'm consistent |