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TRAINING LOG: Al Dargie

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Topic: TRAINING LOG: Al Dargie
Posted By: AlDargie
Subject: TRAINING LOG: Al Dargie
Date Posted: 1/02/10 at 10:01am
Ok, I will play too.  Will be 45 this summer, 5'9" and about 215-220 lbs.  I am not as aggressive with my lifting as I typically lift alone, self employed and don't have workman's comp.

1/2/2010 - Today was a cardio day apparently.  After clearing the driveway of snow, I took my plastic sled into the woods (.5 miles) and dragged out about 100 lbs of wood. Next loaded youngest daughter into sled and gave her a 2 mile romp in the snowy woods. Grabbed snow scraper and cleaned off a large section of our pond for some ice skating.  Made a dozen trips from the wood pile to the house to fill the wood box for the stove.

Maybe tomorrow I might try a few weights.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales



Replies:
Posted By: Duncan McCallum
Date Posted: 1/02/10 at 1:27pm

I saw this same thing in Rocky 4...

You are doing REAL work Al...I will stick to weights in my climate-controlled big box gym.  I wouldn't last out there.

Keep it up.



-------------
The man in the arena.


Posted By: grasshopper
Date Posted: 1/03/10 at 10:19pm
Nice Al. A true Maine workout. I went up north last month
and cut, split (with a maul), and put in the basement 2.5
cord of wood in 2 hours. Was the strongest ive felt in a
long time!!!

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: AlDargie
Date Posted: 1/05/10 at 10:55am
1/4/2010 - 3 mile snowshoe in the woods.

1/5/2010 - 2-3 mile showshoe.
Swiss ball crunches - 2 sets of 20
Russian Twist with 20lbs - 2 sets of 20
Lateral med ball pushup - 2 sets of 10
Front Squat - bw 5x1, bar 5x1, 135 5x1, 185 5x1, 225 5x2


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 1/05/10 at 11:07am
Snowshoes!!!  So glad to see someone else that likes them.  We finaly have enough of a base to make the shoes worth wild.  Hopefully I'll be pulling the boys this weekend.  I use an old climbing harness belt.  Clip a beaner to each end with a throw rope and pull them on the trails.  This year should be tougher...they've grown.  3 miles on shoes is a nice haul.  Good work!

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: Detroitpete
Date Posted: 1/06/10 at 1:05am

Al,

I like the way you think!  Now, if I can convince myself that bottling the newest batch of my home-brew beer is somehow cardio, I can skip the snow shoveling.



-------------
Mark Peterson. Pissing off bullies since 1965


Posted By: MJurkoic
Date Posted: 1/06/10 at 1:16pm
Al,  do you have an "S" on your chest?

-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: KiltBill
Date Posted: 1/06/10 at 2:07pm
Real nice AL, I would love this kind of workout. They are saying a chance of snow this weekend (I live an hour north of Tallahassee Fl.). If it sticks I'll be pulling the kids around on cardbourd.


Posted By: AlDargie
Date Posted: 1/08/10 at 11:58am
1/8/2010 -
Swiss ball crunches - 2 sets of 20
Russian Twist with 25lbs - 2 sets of 20
Inverted pushups - 4 sets of 10
2 handed KB swings 60lb - 2 sets of 10
Calf raises - 2 sets of 20
Push Press - bar 5x1, 95 5x1, 135 5x1, 155 5x1, 185 couple of singles.

Getting my old fashioned crosscut saw tuned and sled ready for some work in the woods this weekend.

Happy training


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 1/11/10 at 12:57pm
1/10/2010 - 1/11/2010

Sled work in the woods hauling about 4 loads.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 1/12/10 at 2:00am
How much snow do you guys have now?

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 1/12/10 at 10:50am

Originally posted by thegnome thegnome wrote:

How much snow do you guys have now?

About 6-8" where it hasn't been packed down.  My trails are pretty well packed due to snowshoes, showmachines and 4 wheelers.

1/12/2010 - 2-3 mile walk in the woods.

Swiss ball crunches - 2 sets of 20
Russian Twist with 25lbs - 2 sets of 20
Inverted pushups off 20" bench - 4 sets of 10
Military Press - 95 5x1, 110 5x1, 120 5x2, 140 3x1
Tricep push down - 60 10x1, 80 10x1, 90 10x1
Deads - 135 5x1, 185 5x1, 225 5x1, 275 5x1, 315 5x3

 



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: dl_buffy
Date Posted: 1/12/10 at 11:49am
Originally posted by AlDargie AlDargie wrote:

Inverted pushups off 20" bench - 4 sets of 10


I've been wondering about something similar.  Since I have gained like 20 lbs in last two years...I have noticed my ability to motivate my body has severely lagged.  I can dead over 500...but cannot do a dip or chin better than a highschool freshman.

So...incline pushups, how are you doing these?  Are you just powering through them as I kinda used to?  Or going for quick and smooth?

And how about wall handstand pushups...anyone else working these?  Any thought about them helping with throws?  I am thinking they couldn't hurt as long as you are being dynamic...right?

Thoughts?

Anyway, you did all that after the hike?  Wow.


Posted By: AlDargie
Date Posted: 1/12/10 at 10:28pm
Dave - ran out of time in the morning so did my dead sets in the evening.  I do the pushups in sets of 10 so they are still smooth but not too quick with a wide foot base for stability.  Sets of 10 let me do them without my form going causing back issues.  I hate benching and these simulate what I would be doing with incline bench.  Also I have just 1 bar and that was already in use.

Handstand pushups, while cool looking, are basically an inverted body weight military press.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 1/16/10 at 9:02am
1/16/2010 - Hper tweaked my shoulder a bit, no overhead lifting till better.   3-4 hours of cutting and sled dragging firewood out of the back woods.  Good for the back as I use a manual crosscut saw and good leg burner.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 1/20/10 at 5:47am

1/20/2010 - Abs still sore from ab roller 2 days ago.  Damn you Bill Gray and Mike Baab.

1.5 mile snowshoe and general warm up
Bench knees to chest - 2 sets of 20
Power clean / press combo - 95 1x5, 115 1x5, 135 3x5 and 145 2x3
Back Squat - bar 1x10, 135 1x5, 155 1x5, 185 1x5, 225 1x5, 275 1x5
Incline Bench - bar 1x10, 95 1x5, 115 1x5, 135 1x5, 145 1x5, 165 1x5

Still getting a feel for 5s, trying to work lighter weights and faster.

 



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 1/25/10 at 1:31pm

1/25/2010

Hanging knees to chest - 4 sets of 10
Front plank to side plank - 2 sets of 20 count at each position.
Incline DB press - 20 1x10, 50 3x5, 1 db at 50 other at 60 to create imbalance. 1x5 each side.
Hammer curl - 20 1x5, 25 1x5. Losing collars, switching to reverse curls.
Reverse curl - 70 3x5
Bent over DB row - 20 1x5, 50 3x5, 60 1x5, 70 1x5
Deads - 135 1x5, 205 1x5, 225 1x5, 295 1x5. Felt back twinge, stopping while I can still walk.
cool down & stretching.



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 1/28/10 at 8:52am
1/27/2010 - 3 mile brisk walk in the woods with Deb and the dog.

1/28/2010 - Cut and stacked in 4' lengths a downed 18" diameter oak tree in my back woods.  Good leg and lung burn dragging out the base section, estimate 200-250 lbs.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/01/10 at 12:38pm
2/1/2010 -
Couple mile walk in the woods.
2 sets of 10 Ab wheelie
2 sets of 10 hanging knees to chest.

Weights tomorrow.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/03/10 at 12:07pm
2/3/2010 -
3 mile run/walk in the woods.
Leg raises - 1 set of 25
Russian Twist with 25lbs - 1 set of 20
Incline DB press - 25 1x5, 60 2x5
High pulls - bar 1x5, 95 1x5, 100 2x5
Front Squat - 95 1x5, 135 1x5, 205 1x5.  Had to quit, massive headache - felt like head was going to explode.  Will do better on Fri. or Sat.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/07/10 at 3:09am
2/6/2010 - Couple of hours of pond hockey with neighborhood kids and dads.

2/7/2009 - 1.5 hours of sled drags.
Hammer winds - light hammer, 3 sets of 10 each side.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/08/10 at 1:43pm
2/8/2010-
Late work night tonight, not much training time.

DB Incline press - 60 3x10
Standing Military Press - 135 3x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: vonguinness
Date Posted: 2/11/10 at 3:38am
love it AL!!!!
keep up the great work. True NE workouts.
I dont see much snow shovellin' in there?


Posted By: AlDargie
Date Posted: 2/11/10 at 4:50am
Have not had any new snow here in awhile.  Basically down to bare ground in the yard and woods.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/11/10 at 7:48am
2/11/2010 -
Sled drag - couple hundred pounds about 1/2 mile.
Burpees - 4 sets of 10
Russian Twist with 25lbs - 2 set of 20
Cable machine -
Over shoulder tri extension - 50 1x10, 70 1x10
Pull throughs - 50 1x10, 70 1x10, 90 1x10 - focusing on hip pop
Caber Curls - 50 1x10, 70 1x10, 90 1x10 - explosive with good back extension.




-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/15/10 at 12:10pm
2/15/2010 -
Sled drag - couple hundred pounds about 1/2 mile.
Ab wheelies - 2 sets of 10
Bent over BB Row - 100 1x5, 120 1x5, 140 2x5
Military Press - 135 1x5, 140 1x3, 145 1x3
Cable machine -
Pull throughs - 70 1x10, 90 1x10, 110 1x5 - focusing on hip pop
Caber Curls -70 1x10, 90 1x10, 110 1x5 - explosive with good back extension.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/20/10 at 6:41am
2/19/2010 - Mile of weighted sled drags
Military press - 145 3x3

2/20/2010 -  33 degrees, sun shining, too nice to be inside with the weights.
1/2 mile of weighted sled drags
2 hours of manually cutting and splitting cordwood
chased the kids around the house a few times, snowball fight.
Does building 2 snowmen with the kids count???



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: Duncan McCallum
Date Posted: 2/20/10 at 7:09am

It counts...

Sounds fun man...



-------------
The man in the arena.


Posted By: AlDargie
Date Posted: 2/22/10 at 11:50am
2/22/2010 - Couple mile run/walk in the woods.
Swiss ball crunches - 2 sets of 20
Russian Twist with 25lbs - 2 sets of 20
Cable machine -
Pull throughs - 90 1x10, 100 1x10, 120 1x5
WFD simulation each arm - 20 1x10, 30 1x5, 40 1x5

Push Press - 145 1x5, 155 3x5, 175 1x3, 185 1x3
Stretching


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 2/25/10 at 11:34am
2/25/2010 - 2 mile walk in the pouring rain with the dog.

Poser workout - It's been a long week, not much juice.
Ab Wheelies - 2 sets of 10
Laternal Med ball pushups - 2 sets of 10
DB military press - 60 3x5
Curl - 50 1x5, 70 2x5
Rev. Curl - 70 2x5
DB bent over row - 60 2x5
Body weight squats - 2 sets of 20
Cable x body arm raises, over and under grip - 20 1x5, 30 1x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: Duncan McCallum
Date Posted: 2/25/10 at 11:02pm

Dear Poser,

Please return Al Dargie at your earliest convenience.

No workout is a poser workout Al...the best workout is the one you do.  For what it is worth, I am very proud of your effort.  Keep going.



-------------
The man in the arena.


Posted By: AlDargie
Date Posted: 3/04/10 at 11:35am
3/4/2010
Current body weight - 217
16lb hammer winds - 2 sets of 10 each direction.
Plate Twists - 45 2x20
Hang Cleans - 135 1x5, 145 1x5, 155 1x5, 165 1x5, 170 2x3
Over shoulder Tri ext - 50 2x10, 70 1x10
Caber Curl - 70 1x10, 90 1x10, 110 1x5
Front Squat - 135 1x5, 185 1x5, 225 1x5 (easing back into these after leg injury)

Now that our snow is gone, will check out throwing field tomorrow for possible throwing this weekend.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 3/04/10 at 12:19pm

Originally posted by AlDargie AlDargie wrote:



Now that our snow is gone, will check out throwing field tomorrow for possible throwing this weekend.

 

I was thinking the same thing.  Probably lose the weights in the mud.



-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 3/07/10 at 7:17am
Sun shining, 60 degrees in Southern Maine, loving the weather.

3/6/2010
4 hours of lawn work, raking and hauling.  Of course I did finish this workout in my adirondack chair taking in the late afternoon sun with a beer or two.

3/7/2010
Few hours of cutting and splitting wood. Hiked with the fam up to the top of our local mountain to take in the sites and enjoy another beautiful day.
Re-acquainted myself with my stones. Took a half dozen throws two handed from each direction.  6 or so throws from braemar and then another 6 or so with my 23lb stone.

Hammer winds with light hammer - 2 sets of 10 from each direction.
WOB - few easy tosses with each hand.  Ground a little squishey still for good footing.



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/08/10 at 12:39pm
3/8/2010
Nothing fancy, but good working sets.
Ab Wheelies - 2 sets of 10
Wide grip pull down - 60 1x10, 80 1x10, 110 1x10, 140 2x10
Push Press - 135 1x5, 155 1x5, 165 3x5
Deads - 165 1x5, 225 1x5, 275 1x5, 315 3x5
Cool down and stretch.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/11/10 at 11:53am
Wow, in just a few days you are at the bottom of the logs pile.

3/10/2010
3-4 mile run/walk in the woods with Deb & the dog.
Little wood cutting in the woods.

3/11/2010
Russian Twists - 25 lbs 2 sets of 20
Over shoulder tri ext. each side- 50 1x10, 70 1x10, 90 1x5
Zercher Squats - 135 1x5, 185 1x5, 225 3x5, 245 1x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 3/12/10 at 12:29am
Very solid, Al. Are you shooting for a part in Ironman 3?

-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 3/12/10 at 12:37am
Originally posted by MJurkoic MJurkoic wrote:

Very solid, Al. Are you shooting for a part in Ironman 3?


What do you mean by a part?  I am Iron Man.  Haven't you ever wondered why you can hear Black Sabbath playing whenever I'm around?


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 3/12/10 at 1:04am

That answers a lot of questions!



-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: thegnome
Date Posted: 3/12/10 at 1:13am
http://sports.webshots.com/photo/2517945010051574359fOjbPK">

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: Duncan McCallum
Date Posted: 3/12/10 at 1:45am

IROMcover33F.jpg

Get Some Al!!!



-------------
The man in the arena.


Posted By: AlDargie
Date Posted: 3/13/10 at 7:56am
3/13/2010

3-4 mile woods walk with #2 daughter and the dog.
Light hammer winds - 3 sets of 10 each direction.  Feeling good with these.  Hoping for actual throwing this upcoming week.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/14/10 at 10:26am
3/14/2010

Good weather day if you're a duck.  No outside stuff today

Shoulder and fully body warm up.
Cable machine wood chop (each side) 50 1x10, 80 1x10
Bench inverted pushups - 4 sets of 10
Chin ups - I'm trying.  Won't publish amount due to pitiful numbers.
Rack deads, bar at knee height, wide grip - 135 1x10, 185 1x5, 225 1x5, 275 1x5, 315 1x5, 365 3x5.
Pinch grip with cement block (3.5x7.5x16) - 2 sets of 20 sec w/ each hand.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/16/10 at 12:14pm
3/16/2010

Light day, saving legs for 3 days of skiing.
2-3 mile walk in the woods with the dog.
Forearm work
Sing arm cable pull downs, front & each side - 20 1x10, 30 1x10, 40 1x10
Weighted stepups, 14" step - 45 2 sets of 10 each leg.
Plate twists - 45 2 sets of 20
Power clean - 135 1x5, 155 1x5, 175 3x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/23/10 at 11:53am
3/23/2010

Not much time today so just Deads from the normal floor position.
175 5x1, 225 5x1, 295 5x1, 365 5x3


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/25/10 at 9:19am
3/25/2010

Basic kettle workout
3 sets of 10 hammer winds each direction.
Couple of WOB throws with each arm.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 3/29/10 at 1:45pm
3/29/2010


Not very motivated for a work out.  I think the almost constant rain is downing me.  Pushed forward regardless.

Ab Wheelies - 2 sets of 10
DB Row - 60 5x2
Over Should Tri ext/push - 50 1x10, 70 1x10, 90 1x10
Incline Bench - 135 5x2, 155 5x3, 175 3x1
Front Squat - 135 5x2, 175 5x1, 225 5x2
Stretching

Done



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/01/10 at 10:14am
4/1/2010

Hang Cleans - 135 5x2, 155 5x1, 175 5x1, 185 3x1
Front Squat - 135 5x1, 175 5x1, 225 5x2, 245 3x1
Hammer winds, 3x10 each side
Braemar w/ 18lb stone
Overhead shot with 18, 22 and 28 lb stones.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/05/10 at 7:34am
4/5/2010

Throwing day

Not really going for max distance, trying to find the groove.
Threw lwfd, hwfd, and light hammer.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/06/10 at 12:10pm
4/6/2010

quick n fast workout

Power Clean/push press combo - 135 5x2, 155 5x2
Deads - 135 5x1, 155 5x1, 225 5x3


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 4/06/10 at 1:01pm
Hey quick and fast workouts can be the best.  No messing around.

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 4/07/10 at 10:14am
4/7/2010
Sheaf & Wob

4/8/2010
Lwfd and light hammer.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/09/10 at 9:31am
4/9/2010

2 handed kb swing - 1 set of 10 @ 60lbs
Push Press - 135 5x1, 155 5x1, 185 5x1, 190 5x1
Front Squat - 135 5x1, 155 5x1, 185 5x1, 225 5x1


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/12/10 at 11:26am
4/12/2010

3 mile woods walk with Deb and the dog.
Throwing with Tony - Light hammer, Braemar, OS

Quick n dirty speed workout
Deads - 225 1x10, 275 1x10
Caber Curls - 70 1x10, 90 1x10

4/13/2010

2 mile walk
Throwing with Tony - Hammer Winds, HWFD, LWFD
24" Box jumps - 20

4/14/2010
4.5 mile walk with Deb and the dog
Light hammer winds - 50 each direction.  Abs feeling these from the last two days.



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/17/10 at 10:06am
4/17/2010

60 lb 2 handed KB swings - 2x10
Caber Curl - 70 1x10, 90 1x10, 110 2x5
Zerchers - 135 5x1, 185 5x1, 225 3x1, 265 3x1, 285 3x1
Lhammer winds - 2x10 each side (back is feeling it from the Z's)
Overhead shot - 10 tosses with 23lb stone
Braemar - 10 tosses with 18lb stone.



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/20/10 at 12:05pm
4/20/2010

L Hammer winds - 50 each direction
Braemar stone w/ 23 lb stone 15-20.

4/22/2010

Wob - 10-15 tosses mixing it up with either hand.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/24/10 at 10:49am
4/24/2010

About 3 hours of throwing with the Maine Mid Coast Crew.  All events except sheaf.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/26/10 at 11:48am
4/26/2010
Not much time tonight.  A quick n fast workout
16lb hammer winds - 10 each direction
18.5 hammer winds - 10 each direction
push press - 135 3x5
snatch grip high pulls, knees to nipples - 135 3x5



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 4/29/10 at 9:49am
4/29/2010

6 Wob throws with each hand
l hammer winds - 2 sets of 10 each direction.  Really trying to work the legs to drive ball speed.

4/30/2010
L hammer winds - 2 sets of 10 each direction
H hammer winds - 2 sets of 10 each direction.
Wob
Overhead shot w/ 18lb stone - 6 tosses
Braemar with 18lb stone - 6-8 tosses.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/02/10 at 9:48am
5/1-5/2/2010

Hand turned soil in my raised beds and planted my vegetable garden.
Wheelbarrowed, spread and raked out 2 yards of topsoil.

Ok, not really training, but I am tired like I was training.  Forgot I had some of those muscles.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/04/10 at 10:54am
5/4/2010

Throwing hwfd and lwfd with Trob.
Wob
Hammer winds in my driveway / each direction.
16 lb - 1 set of 10
18.5 lb - 1 set of 10
21 lb - 1 set of 10
23.5 - 1 set of 10


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/06/10 at 9:52am
5/6/2010

L hammer winds and 6 throws.
16lb open and braemar stone.
Wob - frustrating - just out of the groove.  The more I tried the worst it became.  arrrrggggggg.
hang clean / push press combo - 135 - 3x5

5/7/2010
Lots of l hammer winds and throwing.
LWFD


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/08/10 at 10:29am
5/8/2010

Qick n dirty workout

Incline press - 135 1x5, 145 1x5, 155 3x5
Caber Curl - 70 1x10, 70 1x10, 90 1x10
DB side bend - 10 10 each side, 25 10 each side
Pull thru - 50 1x10, 70 1x10
snatch grip deads - 155 1x10, 225 1x10
snatch grip deads standing on 3 block - 225 1x10

5/10/2010

Hammer throwing w/ Tony

Handful of tosses with 16, 22, and 27 lb hammer.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/11/10 at 7:59am
5/11/2010

Braemar, OS, and HWFD


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/14/10 at 9:34am
5/14/2010

Braemar w/ 16lb stone.
L hammer
Wob


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/20/10 at 9:44am
5/20/2010

L hammer winds 5 sets of 10 each direction
Braemar - 23lb stone
Open - 18 lb stone
Wob


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/21/10 at 10:13am
5/21/2010

Hwfd
Lwfd
L hammer
open and braemar stone with Trob

Tony and I adopted an 560 lb tire and named it mongo.  We rolled him several hundred yards to his new home and flipped him half dozen times or so.

5/23/2010

Rock carrying and pinch grip training.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 5/31/10 at 8:22am
5/31/2010

Not much training or throwing. 

Been a very busy work week for me.  Aside from that,  a whole lot of scraping, painting, raking, wood stacking.

The joys of home ownership.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 6/02/10 at 9:21am
6/2/2010

Wob
OS and Braemar w/ 18lb stone
2 sets of 10 lhammer winds each direction.

Speed deads - 225 2x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 6/02/10 at 12:24pm
How's Mongo?

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 6/02/10 at 10:30pm
Only had that 1 session so far. My work has kept me extremely busy to the point that no practice or lifting time and then still yard and exterior house work before summer company comes.  Hoping for a session on Friday.

Will see my Dad this weekend and he has a 2" steel pipe for me to use as a fat bar.  Will I need to line that pipe with some smaller ones for more strength?


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 6/03/10 at 12:16am
I've had about 300lbs on it with no problem.  At Doc Rocks house he had it up to around 550 when it failed.  It was Derek Hurley pulling on it and it just waved like a noodle then bent.  Given the location and the lifter I doubt I will ever put any where near the needed force on it.  One thing I did with the set up I had at school was cut it down to 4'4".  I disassembled an old bar put the pipe over the bar then re attached the sleeve.  That also worked well and would probably even hold up to that crew.

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 6/07/10 at 3:00pm
6/7/2010

not much training time lately, quick n dirty

PC/PP Combo - 135 3x5
B Squat - 135 1x10
F Squat - 135 1x10, 225 1x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 6/17/10 at 2:12pm

6/12/2010

RI Highland Games - tired and sore at the end of the day.  Good workout.

6/17/2010

Tons of light hammer

Wob - 28, 42, 56

Attempt at Wob spin - 28, 42



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 6/17/10 at 2:53pm
Al, spinning WOB? No, tell me you're not seduced by the Darkside!

-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 6/17/10 at 10:31pm
It was ugly.  Tony and I were just messing around with it.  I can barely spin in the WFD.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 6/28/10 at 3:32am
6/28/2010

House has been put back together.  Just needs paint, might actually have some time to train and throw again.

Power Clean w/ 2" Axle - 105 1x5, 155 3x5
Over Shoulder Tri Ext (each side) 50 1x10, 70 1x10, 90 1x5
Cable Wood Chop - 90 1x10
Bent over Row - 70 1x10, 135 2x5
Curls - 70 1x10
Axle Deads - 155 1x5, 195 3x5.  All done with overhand grip.  Seems to stress out the thumb a bit.  Does this go away when the hand is used to the larger grip or is is a "suck it up and drive on"?



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 6/30/10 at 1:23pm
6/30/2010 - Throw day

Light Hammer
LWFD
Open Stone - Icky shuffle and tried to work in some spin.  Feel like a hippo doing ballet.
Flipped "Mongo" our 560lb ish tire a few time.




-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 7/02/10 at 11:07am
7/2/2010

Braemar Stone
Sheafing
Axle Deads - 195 2x5 double overhand no straps, 285 - 1x5, tried overhand and could get about 10 inches off the floor before grip gave out. Switched to over / under no straps for this set.  Wider grip seemed to stress out my underhand grip arm much more than it does on a standard bar.  I think work the double overhand more with lighter and save the heavier with straps to avoid the over / under.



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: thegnome
Date Posted: 7/03/10 at 4:32am
I've been using straps after about 250 on those. 

-------------
Andrew G

Vada a bordo CAZZO!!!!


Posted By: AlDargie
Date Posted: 7/13/10 at 11:08am
7/13/2010

L hammer winds - 20x2 each direction
Wob - about dozen throws
Hwfd - ditto
stretching - lower back has been tight as of late.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 7/15/10 at 3:21am

7/15/2010
Axle deads (doh w/straps) 285 3x5
Foot and agility work.
Pc/pp combo 135 3x5
Curls/rev curls
Swimming



-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 7/18/10 at 10:15am
7/18/2010

Maine Celtic Festival
Wob + tacky on hands from hammer = sub par throws.
Mostly happy with the hammers and weights for distance.
Good day in a most beautiful setting on the banks of Belfast harbor.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 7/18/10 at 10:56am

Nice job, Al. Was it brutally hot?



-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 7/18/10 at 11:17am
Not bad, nice breeze coming off the bay.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: grasshopper
Date Posted: 7/18/10 at 3:44pm
Great Job today Al!!

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: AlDargie
Date Posted: 7/18/10 at 10:19pm
Thank you.  You had some nice hammer today.  Also thanks for entering the scores.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 7/26/10 at 2:11pm
7/26/2010

Tried some of the walking L hammer winds.  10 steps in each direction.
L hammer winds 3x10 each direction
Front Squats - Been awhile 135 2x5, 185 1x5, 225 1x3.
Bent over rows with Axle - 105 1x5


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 7/27/10 at 1:09pm
7/27/2010

southern maine throwing practice with Trob, Jeff, and Alison.

OS and Braemar w/ 16lb stone
HWFD and LWFD
L Hammer
A caber died tonight.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 7/28/10 at 12:13am
My condolences for your caber, Al. Remember, you beast, to flip it not throw it for distance.

-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 7/28/10 at 4:04am
Twas not my caber nor was I the killer.  Sad nonetheless.

-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: MJurkoic
Date Posted: 7/28/10 at 4:11am

Nevertheless, you're still a beast.



-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 7/28/10 at 1:53pm
7/28/2010

Shoulder warm up with 2.5 Indian clubs
Incline Press - 135 1x5, 155 3x5, 175 1x2
Tri push down - 50 1x10, 80 1x10, 100 1x10, 120 1x10
Shoulder cool down.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 8/02/10 at 12:01pm
8/2/2010

Warm up
Line drills in the driveway
Push ups w/ varied width - 4x10
Body weight stepups - 3x10 each leg
Deads - 175 1x5, 225 1x5, 275 1x5, 315 1x5

8/3/2010

3-4 mile hike up our local mountain with the dog.
Sheafing
Braemar w/ 18lb stone.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: AlDargie
Date Posted: 8/04/10 at 10:42am
8/4/2010

Grip work for the forearms.
L hammer winds - 3x10 each direction
Wob - about a dozen throws. Working on the hook to avoid the too much tack issue that plagued me a few weeks before.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: grasshopper
Date Posted: 8/04/10 at 12:30pm
Mt. A is awesome. Good view!!!

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: AlDargie
Date Posted: 8/08/10 at 10:43pm
8/7 - 8/8/2010

Camping with friends. Lots of hiking. Cut, dragged out, split and stacked about 2/3 cord of firewood. Many sets of plastic cup arm curls.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales


Posted By: grasshopper
Date Posted: 8/09/10 at 1:01am
Careful of elbow tendonitis.....and toomuchfunitis.

-------------
"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)


Posted By: MJurkoic
Date Posted: 8/09/10 at 1:35am
Al, that's why your arms are so HHHHHHHHHUUUUUUUUUUUUUUUUGGGGGGGEEEEEE!

-------------
Loki: I have an army. Tony Stark: We have a Hulk.


Posted By: AlDargie
Date Posted: 8/10/10 at 11:11am
8/10/2010

grip work
10" pull up/ chin up combos - 3x5 each
Braemar throws w/ 18lb stone - 10-15 tosses
Wob - 10-15 tosses with each arm
l Hammer winds - 5x10 each direction.

8/11/2010 - update, no more wob practice until after Maine Games.  Right knee tendons complaining this morning.


-------------
Dyin' ain't much of a living, boy. - Outlaw Josey Wales



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