TRAINING LOG: Dave Lewis
Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15434
Printed Date: 3/26/26 at 9:40pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: TRAINING LOG: Dave Lewis
Posted By: dl_buffy
Subject: TRAINING LOG: Dave Lewis
Date Posted: 6/06/12 at 9:54am
|
Ok, let's see if this works out...LOL. HEY YA'LL! I'm going to start a log. I mean it sounds like a cool thing to do right? All the other cool guys do it, so this will make me even cooler....sigh.
(I did a search and didn't find that I have attempted this in the past.)
Current Goal - End of season PR's at Celtober (Hey, I got some field records to defend there! :^D)
Tues - Lifting
5 mins treadmill
Deadlift:
1*6* 135
1*5* 225
1*5* 213
1*4* 425 (Damn this hurt the throwing calouses)
1*3* 425 (LOL, I think ego got me here...shut down at this)
I was supposed to be starting up an in season strength phase and I think my numbers were way out of wack. SIGH...Looks like they should have been 390 or so for Matt's LAB. That's me, go big and shoot my wad.
OHP:
1*10* bar
1*5* 65 (Sigh, two weeks out of gym and I can't tell the 5's from 10's...LOL)
3*5*145 (Again no five sets here, my numbers had 190, but no way in hell last night)
Plyo Pushups:
1*10 (each side of box)
This is pushup with one hand on floor one on box, push up and sling off box into air to transition to other side.
------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Replies:
Posted By: dl_buffy
Date Posted: 6/06/12 at 9:55am
|
What was absolutely the COOLEST bragging I have ever done in my life was saying....
"...in the WORRLD." at the end of every sentence last night in the gym.
 ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 6/07/12 at 12:23pm
|
Thurs - Lifting
5 minutes on erg (<--LOVE me some rowing.)
Bench Squats:
1*8*bar
1*8*135
1*7*185
5*7*205
I may be a bit light here because I actually rarely have squats in my routine. Doing bench squats in season because they make the most sense to me from a throws perspective. These are only touch and goes, not full unloads. From previous discussions here I am liking adding a bit of lean to the bottom to activate rear chain as well.
DB Incl Bench Press:
1*8*40
1*8*70
3*5*100 (almost lost it on last rep)
1*3*100 + 1*90+ 3*55
First, been a while since I bench pressed and also the plyo pushups from tues were just getting to DOMS last night. (Yes, I will deal with that excuse.) Second I have a weird weakness in the left shoulder(?)/pec(?) right before lockout. I noticed in the first 3 sets that my elbow was not following a good path. By the time I was tired I couldn't find any power when forced into that groove. Very odd.
Snatch:
2*5*115
This was supposed to be three sets, but this with the planks and I had bile in the back of my throat. Decided puking at work would be bad form.
Planks:
2*15sec*front/rt side/lft side
Trying out this lift twice and throw twice thing for a few weeks. See if I can get in the recovery I need.
OH...and on bench press, set three rep five got half way up. Lizard brain said, 'it's falling' and then Id said, 'No way in hell, Dunc/Craig/everyone will laugh at you.' So I got it up for ya'll.  ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Greg York
Date Posted: 6/07/12 at 1:47pm
That'd make a cool log title.  ------------- Watch for falling rocks! |
dl_buffy wrote:Posted By: dl_buffy
Date Posted: 6/08/12 at 8:35am
|
Heh heh heh....
Thurs - throwing
Breamar power position drills
Open stone glide drills
HWFD single turns
HWFD double turns
LWFD double turns
Heavy hammer winds (was going to do light but handle gave up so had to switch)
HOLEY CRUD...how do you guys do this?!? Lift and throw in same day. My timing was WAY off, my muscles did NOT want to cooperate in sequence and I could NOT force myself to sit in the weight turns. Is this something you just train your body to get used to, throwing tired???
Later last night I was seriously feeling old. Cranky knees, cranky hips, cranky back...damn I feel decrepit. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 6/11/12 at 9:03am
|
Lots of rollering and mobility stretching. Really trying to work out the piriformis on friday and sat.
WOW, that thursday workout had me stiff. Turns out I may have never thrown that tired before. EVERY supporting muscle in my hips and knees were so stiff friday and even sat. I was a bit worried about Sunday.
Sunday - throwing (KC Highland Games - Seven events)
Breamar, WFD, Hammer - they were all about average for me.
Caber - 11:30 and got edged by Thom with an 11:15 (3rd)
Sheaf - massive battle all the way up to 32. (2nd)
WOB - came in late again really wanted 19. got 18 (1st)
Overall Sunday was an experiment in contrast to my taper for Master's Worlds. I didn't taper at all to see how my body would handle a whole day throwing with only two days recovery from last lift/throw. Seems like I did about exactly the same as with the over a week since last lift. Odd.
Damn I have the height for 19 and I really really want it. Something changes in my throws and I need to find it. 16, 17, 18 all went over with nice arc. 19 I had over a foot of clearance...straight up and down. GAH!!! then the last two throws were all over. Sigh.
Fun to throw with even the small group we had. AND...Micheal Jarman may have pulled off the only PR out of our group! ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: mthompson33
Date Posted: 6/11/12 at 9:40am
|
KC is not setup for PRs... Most of my throws were well below average... Except Hammer, which is very encouraging... And if you got AVERAGE with that big B-Stone... Wow... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 6/13/12 at 8:36am
|
Yeah, the breamar in KC was a bit heavy. LOL. As I was telling my distances to GF, second throw she kinda raised an eyebrow at me. Had to tell her this one was about 6lbs heavy before she was like..'oh, ok.' :^D
Tues - Lifting
Deadlift:
1*10*bar
1*5*225
1*5*315
2*3+2*415 (Damn this was tough, had to stand up and reset for last two pulls)
2*5*415 (Not sure why last two sets I was able to get to five, maybe used to pain now?)
My deads seem to be struggling at these weights and I have no idea why. I have been a >500lb single rep'r for close to two years now. I know I pulled a heavy single back in Jan to screw with the crossfiter's minds. But these heavy reps are really tough to stay focused through. Does getting old also screw with your concentration??
OHP: (these are tech push presses, but not sure what abbrev to use)
1*10*bar
1*5*95
1*5*145
2*5*165
2*5*145 (Still tough to feel solid under these for some reason)
I worked a lot more on feeling the shoulders and arms pushing through on these. Last week I was basicaly hurling the damn thing up with my legs. Last night I did the bar warm ups to figure out how much leg to use to apply just barely enough english to then proceed to press from there. Hopefully my shoulders start to have some DOMS this evening/tomorrow.
No accessory lifts, the deads pretty much wiped me out. My lunch may have also been a contributing factor. I had some left over Papa Murphy's for lunch and WOW did that nearly knock me out! I was sluggish and zoned for about two hours after that. Got to gym in that 'i just have to' mode. Might have to put the Papa Murphys under the junk food category...
 On the deads, there could be one other reason I managed the last two sets without a reset. The new curvy girl was on the leg curl machine right in front of the dead platform.
 ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: mthompson33
Date Posted: 6/14/12 at 11:10am
Time to quit mussing up poor Alan's log... It gets complicated... Physicists typically refer to the "Centrifugal Force" as a Pseudo Force and requires the use of a non-inertial frame of reference (makes my head hurt). Thus for most real world applications it is "Correct" to only refer to Centripetal Force. This is the force your hand is exerting on the weight to constantly change is path. It is the reaction to the inertia of the weight wanting to maintain a straight path. Technically the weight is not "Center Fleeing" it just wants to travel in a straight line. A body in motion remains in motion with the same linear path unless acted on by an outside force, this outside force is the roughly centripetal force you apply to the weight by pulling it toward your center in addition to the linear drive you apply in your throw... As for lifting and throwing in the same day. If possible... Throw first... It's more important than your lifts... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 6/15/12 at 10:10am
|
LOL...so it seems I am not following Matt's advice. Not sure right this second how that would fit into my work day...hmmm.
Thurs - Lifting
Bench Squat:
1*10*bar
1*10*135
1*5*175
5*5*215 (These were feeling good.)
DB Bench Press:
1*8*40
1*5*70
1*7*70
3*8*70
I have a hitch in my press. Last week when I was going up to 100 I noticed I was just blasting through a weak part in the push. When I slow it down my left elbow wanders all over and shoulder seems to want to collapse. Dropped way back to a 'working' weight where I can force good form. Need to figure out what is not working here.
Hang Snatch:
1*8*bar
1*1+4*135
1*2+3*135
2*5*95 (Went much faster with better form here, noticed my grip got a workout!)
DB Curls:
2*8*30's (I need to be sexier to keep up with Dunc, so going to work on t-shirt muscles now!
)Over all an ok getting back to it workout, but still disappointing given where I thought I should be. Another issue seems to be nausea so I am wondering if my puffer is running low on juice. That is two heavy sweat workouts where I started to feel really close to puking.
Thurs - Throwing
Lt Wt first turn drills. (Working 6 o'clock zero and getting both feet to land together and on toes)
Hvy Wt first turn drills. (Same, but lots of strength work needed here, sigh)
Breamar (light throws, 80% throws, working foot drive and hip activation with good follow through.)
Not as sore today as I was last week trying this Thrus set up. Also took it a bit easier and really just worked on drills so we'll see. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: mthompson33
Date Posted: 6/15/12 at 1:57pm
And that's why I usually don't throw and lift on the same day. I LIKE to throw one day and lift the next, then rest a day (or two)... Basically the only time I've been able to throw then lift the same day was down in TX with Duncan... Felt great until it ended up in a pulled pec/bicep. It was a reality check on how much weight I SHOULD be pressing after a throws session... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: jsully
Date Posted: 6/15/12 at 3:50pm
I'm the same way, but time is valuable. I want to throw no less than 4 days/week:
1 day for stones
1 day for weights
1 day for hammers
1 day for all 3
I would prefer to add a 5th day, but I have to play that by ear.
At the same time, I want to train with weights 3 days/week:
1 day for squat/bench
1 day for oly/plyos/misc
1 day for deads/ohp/back
Add all that up and you have 7-8 days of training per week. No bueno. So, I started doubling up my training. This week went as follows:
monday 5am = squats/bench
monday 1pm = hammers
tuesday 5am = snatches/plyos/stretching
tuesday 1pm = stones
wednesday 5am = deads/ohp/back
wednesday 1pm = lwfd
thursday off
friday off
saturday = throw everythhing
sunday off
So I'll have accomplished what I want and rested a solid 3 days this week. So far, I'm pretty satisfied. Feeling pretty recovered and ready for some big throws tomorrow.
Just my two cents.
|
Posted By: dl_buffy
Date Posted: 6/18/12 at 3:45pm
|
Yeah, having to try a version of that for a while. (The weight drills and stone seemed to work ok after a lift day.) Like I said, see how this works out over time. Sun - Throwing (Damn it got hot here quick.) Hammer wind warm ups with my home made drill thing LWD - ~6-7 with three fill throws I did full two turns on these to see if I had learned anything from the Thurs drills. These went really well for staying on my toes for every landing. I managed to get rid of that left foot right foot drop and landed both at same time. Tried to throw with modicum of speed on last few and that's when second turn gets a bit wonky. But hell ALL my warm ups were on toes with hips open!! That is improvement. (Stopped this drill after I shanked one right and out into the road. 28lbs in the air crossing over the curb, I had a pucker moment!) Caber - 3 turns on my light caber (12ft) 5 attempts on my long caber (16ft) FIRST EVER TURN ON THIS CABER!!! I have owned my long caber for about three years and never turned it. But I started working on some stuff from Chad and a bit more 'pop' from my hips. I got a 2 o'clock on a caber I haven't turned ever in three years!!! Training this for those hard to turn cabers, I need to not jump my feet so far forward when I set...but that will take a bit of practice. I shut it down after those events because I was sweating horribly in the humidity. Even two hours later at the store I was feeling like I wasn't all there. GAH. Take care in the heat people. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 6/18/12 at 3:47pm
|
(Not sure what this week will bring, but I figure that putting in three windows should count as some work heh?)
------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/03/12 at 3:49pm
|
Bottom of page two, better update to avoid the shame!
Well I was out of the gym all of last week due to home repairs. Had three aluminum windows that had to be demolished and new vinyls to put in. I'd try to suggest that I was lifting stuff all week, but really it was the ninty million trips up and down the ladder that were the worst.
Back to the gym today.
Tues - Lifting
Deliberately left the plan at home.
Rowing - 5 minutes to warm up
Leg press - light (alternated pushing leg, lower all way and make hips stay back)
Tricep extensions - light
DB Bench press - light (higher reps and some SLOOOOW reps)
Curl bar curls - light
Pendelay(?) Rows - light
Hang cleans - light
Hang snatch - meduim
Pushups - some
Body weight squats - some
I have lost all my drive in the gym. No idea why, it is just gone. Last few times I have been in the gym I have had to work to motivate myself. My inner drive to just keep going is gone. NO I AM NOT OVERTRAINED...there is no way. I know those symptoms and this isn't it. I just have this...'eh' motivation level.
What is odd is that I have been having random thoughts about body building lifts and other things I have used for decades...like a pump. I haven't had a decent post workout pump in over a year. Another thing that has been missing from EVERY workout in last year is that post workout endorphin rush. I haven't felt that in a LOOOONG time.
It's weird, but I don't think any of the new 'specializing' stuff is working for me. Oh it might have worked for speeding me up and making me a bit stronger...but it's not working 'for me'. It started back with the 531 and seems to be continuing with Matt's stuff. I never leave the gym feeling...accomplished?? If that makes sense. It's like I am DYING during the set and sucking wind after...but 20 minutes later and I am like...ok well. My DOMs is not there, my feeling of not being able to push up out of a chair is not there. When I was lifting my 'intuitive' stuff I would reach points where I would run into a swinging door because my tri collapsed from having nothing left...hours later!
Today I just wanted to be in the gym and mess around. I need to get my drive back. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Pingleton
Date Posted: 7/03/12 at 4:10pm
|
Are you getting stronger and more explosive? If so, who cares if you get a pump and leave the gym feeling destroyed?!? Frankly, as a thrower, the less DOMS and exhuastion you feel while continuing to get stronger the better, as it minimizes the interference with your throwing and might also allow you to lift more often if you like. Strength training is not the same thing as bodybuilding, and this is doubly so when it comes to strength training for a sport that requires separate practice sessions. This really cannot be overemphasized, although everything can have a place at some points during the year. The lack of motivation to lift is a separate matter however, and might mean you need a week or three of lighter and/or bodybuilding lifting.
------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: dl_buffy
Date Posted: 7/03/12 at 4:17pm
|
OH, I totally get that Matt's kind of training is good for throwing. And 531 was instrumental in getting my dead from 450 to 575. So they are working, but how long will they work if I am not motivated to get into the gym.... It's like I stopped doing something that made me want to go to the gym, made me want to lift to exhaustion. (And I mention the endorphins, because they can actually be addictive.) Somehow it's like I need to do both? Lift to get better at throwing...and lift to meet my psychololgic (maybe physiologic) needs? ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Pingleton
Date Posted: 7/04/12 at 8:33am
|
Dave, While I would try to get Matt's input if you have been dealing with him, it sounds like a program involving Alternating Periodization would be perfect for you. This involves alternating periods, typically 3 weeks in duration, but anywhere from 2 to 4 weeks, of "Extensive" training and "Intensive " training. Extensive training involves relatively higher volume and relatively lower weights/higher reps (and possibly, but not necessarily, more exercises and/or more isolation exercises), while Intensive training involves relatively lower volume and relatively higher weights/lower reps (while focussing more on major lifts if this was not done in the Extensive period as well). What constitutes relatively heavy and light can change over time (hence the emphasis), generally in line with a typical linear periodization scheme. So your light periods might start out with sets of 12 reps or so and end with sets of, say, 6 reps, while your heavy periods might start out with sets of 6 reps or so and end up with singles or doubles. This will obviously vary a bit from lift to lift and other factors, but you get the idea. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Duncan McCallum
Date Posted: 7/05/12 at 2:02am
|
DB Curls:
2*8*30's (I need to be sexier to keep up with Dunc, so going to work on t-shirt muscles now!
)Steps to Hotnezz:
1. Go to Walmart
2. Find Young Men's Section
3. Acquire superhero shirts
4. Profit
At this point, curls are not required.
Get some rest Dave.
------------- The man in the arena. |
Posted By: mthompson33
Date Posted: 7/05/12 at 8:13am
My $0.02... Think about when your next BIG game is and how many times you are throwing. If you have time to run a BB cycle (even just a short one) and then hit the programming you need strength/power/speed/recovery before the big game, then do it. Wouldn't necessarily jump into a full BB cycle the week before a comp... I would also use the optional accessory lifts as much as possible to fulfill this deficit. Also, pretty sure you'll get all the DOMs you can stand when you hit the 10x10 phase in the fall...  ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: dl_buffy
Date Posted: 7/06/12 at 9:23am
|
LOL...Dunc, I always forget to go the Burchett way and order a small games shirt. No more 2xx's for me, only Mediums. Matt, it will be a while before my next big games so I'm just going to try to reset my head for a moment. I am actually looking foward to the pain of the off season, is that sick? Thurs - Lifting (no plan no record keeping) 5 minutes on erg Rotator cuff warm ups Bench squats RDL's (<-- super setted with squats both for speed but also >8 reps) ATG squats (<-- lighter than benches, but also 15 reps to get burn) Side Lateral DB Flys (<-- messing around here, but did them super explosive for full range) Bench to box jumps (<-- last bit of burning out the legs, held db's while doing reps of 10) I am noticing lots of little tweaks and hitches in my form. Not sure if these are because I focused so much on the three main lifts over last few years. But, damn the squats really got to my adductors and the tear drop on thigh. Used to be that part of my leg was strongest from all the sleds, leg extensions, and bicycle. Hmmm. It's the same with my upper body, my shoulders are all wonky because I haven't been giving them enough love. My groove on the bench presses is wandering all over because of it. So...stuff to work on. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: Daniel McKim
Date Posted: 7/06/12 at 10:18am
Wise words, in my opinion. My training is modeled much like this. Good post, Peter. ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: dl_buffy
Date Posted: 7/09/12 at 8:11am
|
Sun - Throwing
LW for height(?) (<-- some throws with trig until warmed up, then few throws over a branch)
Open Stone for height(?) (<-- breamar to find a height that worked, then glides to hit same height)
HW for repetitions (?) (<-- just wanted ten reps of two turns, ugly or not force myself to finish out two turns)
Yeah, I just went out on Sunday and screwed around. I needed to have some fun for a bit, so I worked my drills a little different. Hoped for a mental break from distance, distance, distance. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/10/12 at 12:40pm
|
Update from my screwing around on Sunday...DAMN was I sore and in different places on Monday. My lower traps were so sore, not sure I've felt that down there before. I'm hoping the screwing around part will help build stabilizers more than purely strict motions. (It's why we always let the kids in gymnastics have trampoline or pit time occasionally.)
Tues - Lifting
5 min erg. (<---took hit of my inhaler BEFORE starting my workout, what a F'n difference. LOL)
Incline Bench DB
Pendelay Rows
Strict OH Press (<--- huh, have to be honest 'n say I've never been strict before, owie)
Seated Low Row
DB Curls
DB OH Extension
Pumped and feeling better, those are the old skool workouts I kinda like. Maybe one more week of this stuff then back to the grind for throwing. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/13/12 at 8:36am
|
I was going to be embaressed that my thread keeps dropping off to the second page, but then I realized, there are just so many people posting. Thurs - Lifting
Squats: (<---full squats, attempting not to grind)
medium weight * higher reps * 4
Bench squats: (<---with more forward lean ass back and for speed)
lowish weight * high reps * 3
Single arm BB snatch highpulls: (<---made this up, working hip thrust to high pull, kinda)
low weight * 3 each arm * 3
Leg extensions, Single leg curls, Calf sled: (<--- ye olde timey body building burn out)
medium weight * 8's * 3
Definitely feel like I have burned out the muscles more than the CNS today. Yesterday was my last screwing around in the gym break. I'll go back to incorporating Matt's program into my lift days next week. Have to remember to try that alternating routine or try to fit in some good lift to failure accessories. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/16/12 at 12:46pm
|
Sun - throwing
Open St/Breamar (<--- still mixing it up this week, all throws over football goal cross post.)
2 paces * 5 throws each (breamar)
3 paces * 5 throws each (breamar)
4 paces * 5 throws each (breamar)
5 paces * 5 throws breamar
5 paces * 5 glides open
Hvy Hammer: (<--- cause it only one with a handle...was only one)
5 throws, 80-90%
Not sure why, but this sunday the idea of really throwing my hips to lead my winds seemed to make sense. LOL. Now to see if that sticks
LtWt:
5 throws 80% (working lift kinda)
5 throws 90% (working turns and release)
It was an ok throws session and I felt like I got some good work with little frustration. Not setting any distances makes it easier to focus on just completing the throws, hoping this form training carries through to real throws. Will get a chance to test it this weekend. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/18/12 at 9:02am
|
Tues - Lifting
5 minute erg
Random light warm ups of shoulders/arms
Standing Push Press: (<-- trying to focus on use of shoulders and arms, good snap up)
warmup * 10
115 * 5
165 * 1 (<--nearly lost this one was freaky)
135 * 8 * 3
DB Flat Bench (<-- still working out imbalances and could feel tweak in lft shoulder)
60 * 8 * 3
Pendelay Rows
135 * 8 * 3
Standing DB curls
Laying overhead tricep pulls
No lift this thurs because will be attending the back yard games in KC on Sat. See if I can find the joy/love of the sport again by being somewhat casual going in.
------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/23/12 at 8:54am
|
Sat - Throwing (KC Backyard Games)
WOB 17ft
This was first event of the day and that TOTALLY fn messed with my head. It wasn't until that evening after a shower I went 'GAH!'. I had gone back to my old style and just couldn't figure it out while throwing. SIGH.
(Since I was so out of whack, I took my first spin attempts ever in public.)
Sheaf 30ft
I took three shots at 32 and missed them, then I was damn it, and while everyone was packing up to move on I took a fourth. SAILED it over. Sigh! (It wasn't till later I realized that it should have been counted as my extra throws and would have been legal. Grrr.)
HH 91.5
New PR, and no I didn't use all of the incline, this went along the side mostly. :^)
LH 109
Sigh, wondering why these are stuck, my new form works beter now and I feel longer.
Breamar 27
This was using KC's massive breamar stone, it's a beast
Open 39.2
New PR and I got it with the glide, so something is coming (slowly) of my training. Glasgow pointed out that I got another 30ft on the roll, so uhm, just maybe I am a little flat on that throw. LOL.
Caber 12:15
Some controversy in the ranks, but if I take the good calls I have to take the bad (upsetting) ones as well.
HWfd ??
I forget the distance, but it felt a lot smoother
LWfd 59 something
It was so damn close to 60ft. Form felt off and I was short of trig on first two. Third I stayed super long in the arms and stepped right on the trig...sigh, that one would have flown.
It was a hot damn day, but Melanie M can certainly put on a very great low key games. Allowed me to relax on my throws and enjoy the company.
For all those that I may have 'over-coached', my bad, but that's what I do. It is a compulsion, I just cant help myself. :^D
OH!!! And Dave Glasgow, I will remember that coughing clearing of the throat on my caber pick...I will remember!  ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/23/12 at 9:01am
|
Stone is a weakness. Feel free to supply any pointers. This is my first photo of open after I have started using my new glide this year. None of them this weekend felt horrible (ie - i got more distance on each throw.) But this pic, wow, I am completely out of any power set up.
Thoughts please. (I have been training to shot putt high, but after Dave G pointed it out, I got a crap load of roll after so I must have been too flat?) Still, my elbow is not dropping and my head is up, those are new for me.
  ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/24/12 at 3:05pm
|
Tues - Lifting
5 min row (a power 10 at 2:00 and 4:40) (<--need to start pushing the cardio a bit)
PushPress
1*8*95
1*8*115
2*8*135
1*9*115
This actually make more sense to me now that I have tried strict push presses. I know what muscles to activate. This means less leg and more press. Better workout for shoulders and tris.
Pendelay Rows
1*8*95
1*8*115
2*8*185
1*9*165
Inc DB Press
1*8*50 (<-- hold stretch at bottom, fast up)
2*8*60 (<-- faster reps, down and fast up)
Low Row
1*8*140
2*8*170
DB Flys (Flies?)
3*8*12
I think I spent my life too heavy here with bad form. As I age the shoulders are acting up more during lifts and throws. I need more shoulder stability. So just like bench (cause of shoulder) going for light weights and super strict form. These were done explosively.
Camber Bar Curls
2*7*50 +bar(?) (<---really just cause I wanna)
OH Tri Ext
1*6*110
1*5*110 (<--tris pretty dead by this point, so just a couple sets. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/27/12 at 9:20am
|
Thurs - Lifting
Treadmill for 5 min
Piriformis stretching
Squats:
1*bar*10
1*135*6
1*225*6
3*245*6
1*225*6
1*135*10
These felt good and because I did my stretching before, I could keep my ass back and lower back flat. Really got deep on these and came back up as fast as I could. Was up on toes at end of every rep.
Deadlifts:
1*135*6
1*225*6
2*275*6
After working my thighs so much I found these hit my hams so much more. I did them all with speed and hip push through. After a bit the swelling in my thighs got to where I couldn't get down into the bottom so two sets is all I got.
Stairs were a bitch when I got home. Good. Expected result achieved. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/27/12 at 9:20am
|
PAGE TWO!!! I made it. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/30/12 at 9:15am
|
Sunday - Throwing
Caber: (16ft, boards, ~96lbs)
6 pick and runs
4 pick and turns
!!!! I have had this caber for over FOUR years and never turned it before this year. I got it once about a month back. I turned it FOUR FREEKING TIMES yesterday. It was better technique and a couple things I have picked up since Masters Worlds. (Measured this once and it came in >800, will have to check again.)
LtWFD:
80% * 6 throws
5 more throws trying to add speed
This sucks. If I go slow and smooth then I hit all my positions but NO DISTANCE. I am being out thrown on this at just about every competition and I know I should have more. Really getting ticked off at this event.
------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 7/30/12 at 9:17am
|
Sunday was hot again.
I can go to the gym and crank out 400lb deads for multiple sets of high reps...and ONE frikken caber pick and turn...and I am panting for three minutes afterward. What the hell?!?!
After LtWFD I had sucked down all the water I had brought with me, so I shut down even though I had planned some open stone work. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/01/12 at 9:08am
|
Tues - Lifting
Rowing 5min with 2 power tens
Push Press:
1*6*bar
1*6*95
3*6*145 (<-- still working on speed/snap here, trying to get whole body to snap)
1*10*95 (<-- just cause, burn out)
Dumbbell curls:
3*6*50lb db's (<-- done with a bit of english and more negative)
Standing OH DB press:
3*6*90lb db (<-- single db, behind head for stretch and full push up)
This was a much shortened workout because I had to get a bunch of banking stuff done over my lunch break.
Tues - Throwing
OS:
~10 breamar throws over 14ft limb (<-- just working body timing)
~10 glides over same limb (<-- trying to work the transition into power position, I lose a LOT here)
LWFD:
~20 single turns
~5 two turns
I saw a photo from KC games that shows my right foot pointed straight out back of trig as I try to start my final pull. Awful!! I have told myself over and over to stay on balls of the feet, but it seems I might actually have to 'train' it.
 So all these turns were focused on, cast, turn, land on balls of feet, wait for zero, grind the feet into turn. So basically trying to drill little circles on the ground with the balls of my feet.This actually led to a lot more sling out of that first turn and the two turns showed that I still need to work on even application of force after I get this toe turn thing down. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/03/12 at 8:32am
|
Thurs - Lifting
Warm up 5min treadmill
Hip stretching
Deads:
135*6
225*6
315*6
2*405*5
315*5
All of these were done as fast as I could. 135 & 225 came off the ground, 315 up on to toes.
Squats:
135*6
4*225*6
Forgot to go speed on warm up and first two sets. Had to remember to explode out of hole as fast as I could on last two.
Standing BB Calf Raises:
Learned this techique from some sports folks a while back, calf raises with just a partial bend in knee, then extend legs and calves at same time while pulling bar. (Used a smith machine, shhh) So basically it is what the lower body would be doing at the very end of the pull on a clean or a snatch before getting past shoulders. It was explained that this is how the body actually works, not just the calves in isolation. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/06/12 at 9:20am
|
Sun - Throwing
Open stone:
Worked some unseat drills
Worked some full glides
I got two of the glides to feel like I was leading with my hips. The rest were all very annoyingly consistantly as bad as I normally throw. One of the decent throws where I opened the hips first got over 40ft, which may be a new practice PR. Not sure why this is so hard to get the timing on. GRRR.
LtWFD:
Worked single turns, focus on driving through toes
Threw fulls.
All my full throws were also annoyingly conistent right at 56ft. My form is getting much better and my smoothness is getting better. Started to get compliments on how I 'look' throwing, but DAMNIT I cannot add distance at the end. I might have had one at 58ft which is my practice PR, but this is also getting super frikken annoying.
Hammer winds for loosening up
Couple of caber picks while GF was practicing caber ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/07/12 at 2:37pm
|
Tues - Lifting
5 minute row with 2 speed tens
Incline DB Press:
50 *6
65 *6
3*95*6
First set of 95 was quick, second was a bit grindy so had to make last one go faster. Left arm still wants to go wonky when I push the weight up. Have to focus on controlling my elbow and pushing with chest. Pendelay Rows
bar *10
135 *6
185 *6
2*190*6
Liking these a lot. Only issue I have at moment is a tweak in left elbow. It really doesn't like holding onto a weight and really stings at times. Going to have to rub that out and do some warm ups maybe.
Single Arm DB Push Press:
3*50*8
Did these to change up the push press a bit. Just a break from pushing the BB. It also forces a bit more stabilizer work since only doing one arm at a time.
Cable Low Rows:
3*165*8
Did these very snappy, focuing on the bicep and the rear delts in the pull. Just cause. And lots of quick pull. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/08/12 at 8:51am
|
Tues - Throwing
Had some people join me last night so it was both a longer throwing session and I did less throwing personally.
Couple of hammer winds
Couple of hammer releases (lt and hvy)
Couple of ltwfd drills
Couple of ltwfd releases
~5 WOB with the 56 (been a while since used that one for wob)
Over all I realized that in practice I get just as distracted as in competition. So it would be a good idea for me to practice with people on occasion so I can get used to throwing while trying to also socialize. Hmmm. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/09/12 at 8:36am
|
Thurs - no lifting
Taking today off because the knees and elbows are weirdly inflamed. Also I have a big cramp in left forarm that seems to flare up everytime I pull over last couple lifting sessions. Pulled out the rolling pin for that one and the GF is enjoying making me squeal. Not sure if it is throwing technique, but going to take couple days to let things settle.
I did some rolling over the lower back and hip muscles to loosen up this morning. Felt good afterward. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/14/12 at 9:03am
|
Sun - no throwing The cramp in my left forearm is still there, getting better, no longer like a rock but still store and stiff when you push on it. That and since I was out of town Sat and part of Sun I continued to have a couple days off. Hoping my grip and my joints have had enough rest now, back to gym at lunch.------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/20/12 at 8:53am
|
Huh, have to catch up on last week. Tues - Lifting
Stuff:
a few sets
(I think I did db incline bench to 100's, some pendelay rows (This is what is screwing up my left forearm), low rows and other stuff.)
Tues - Throwing
Met with some local throwers again.
Lt Hammer
LtWD
Sheaf
Thurs - No Lifting
Had a homebrewer's club meeting to run and then head out to a festival and help the GF set up a booth.
Sun - Throwing (stayed in backyard since ground so dry and hard, no damage to make)
Caber:
12 attempts
Very short run in upward sloped backyard, so just worked on finding that balance against shoulder and pulls as hard as I could. Got one fifer, but it was a good workout
WOB (56):
5 attempts
Found a 16ft branch in back yard. A little side branch that isn't main part of tree. Tapped it with handle on second pull.
THEN.....THEN.....
....the bolt snapped on throw #5.
This was right as I was pulling off the bottom. I know from some xfit workouts I have a 36" vertical that I land with mostly straight legs. So...there I was, no weight in hand, full pull with everything I had, then traveling three feet up INTO AIR. I was up so long I had time to: look down see weight separating, look further down and see ground receeding, look up and go "Oh fuuuu...."
Landed in a mostly judo throw landing by slapping one arm down, but also landed smack on my right hip bone just above my ass cheek. The ground was so frikken hard, no give, might as well landed on pavement. Damn it is difficult to get around today. Bruised my palm, my elbow, my hip. Not sure I have ever seen a bruise on my palm. ------------- --------- I have very few social interaction skills, so I just throw stuff instead. |
Posted By: dl_buffy
Date Posted: 8/21/12 at 11:24am
|