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TRAINING LOG: Adriane |
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HellsBelle 
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 Topic: TRAINING LOG: AdrianePosted: 11/09/10 at 2:54am |
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Monday was Day One of my off-season/pre-season/in-season training. I
am at a goofy point in my program development due to a long games season (ending two weeks ago) and preparing for my indoor track season (first planned meet in February). Trouble is that Women’s World Championships in Phoenix is also scheduled for the end of February. I am confident my training with the heavy events impacted my shot put performance last season with the best opener (17.49m) in a few years and second best finish (5th) at USATF National Championships. London 2012 is definitely back on the table. My training education is primarily from the school of Jud Logan, 4X Olympian in the hammer throw and soon-to-be Master Highland Games beast. I spent my collegiate years at Ashland University and built my massive bench press as a freshman (I was crushed by 115lbs.) to a nice double at 230lb. by my senior year and now my best single is 250lbs. I still utilize the piles of training books I used over the years full of Westside lifts, Poliquin principles, and programs developed by John Godina. A lot happened between my senior year in college to the present. I earned a few NCAA titles, got a few records, and was ready for Athens in 2004. Got cancer, missed the Olympic games but found a new outlook on how I want to dominate life. I trained with Charles Poliquin in Arizona for a couple of years and then exclusively with John Godina. I decided to move back to Ohio, give up the shot put and coach full time. Competing in the highland games was a great training motivator but when I was goofing off with the shot put at a meet at Ashland, I surprised myself with one of the best series in years. I know I can do it all. So here is the plan. Train hard, train smart, and love what I’m doing. The last few years throwing the shot put professionally was agony. It wasn’t until I didn’t give a shit that it started to be fun again and the distances were massively better. I LOVE the games. I love the people and traveling to compete. I only have a couple more years in throwing in track and field but I am going to compete in the games for a loooooong time. I’m officially addicted. |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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C. Smith
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Posted: 11/09/10 at 3:00am |
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HellsBelle
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Posted: 11/09/10 at 3:05am |
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Day 1 Push to Four Method (thanks, John Godina). Six sets, one minute rest, ass to calves, three second eccentric. Goal is to fail on the fourth set, drop weight and finish out sets 5 and 6. A. Back Squat 6 x 8 1MR 125 – 145 – 160 – 185 – 195 (6) – 185 Minute rest sucks. Actually failed on the 5th set, didn’t start heavy enough. But have a good idea for numbers when I repeat this workout next week. B. Bent over rows with Axle 6 x 8 1MR Worked up to 135 with the Apollon’s Axle. Gotta sneak in some grip and forearm strength. C1. Pederson’s Step ups 4 x (8 x 8) C2. Reverse Hyper 4 x 15 D. a few abs… had to go to Accounting class Boooooooooooooo |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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Mr. Natural
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Posted: 11/09/10 at 3:06am |
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HellsBelle
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Posted: 11/09/10 at 3:09am |
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That's right, Dave. Jud has competed in one game years ago but when I started throwing he got the itch again. He is going to train a little with me for next year...
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Adversity cause some men to break; others to break records. 
-William A. Ward
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Krazy40
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Posted: 11/09/10 at 3:43am |
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Just remember what you learned when you "didn't give a shit". I assume not only was it more fun, but you were training less. After reading a large amount of CSmith logic, and my own experiences, I am now a firm believer college throwers over train. Example: I grad in 07, final college throw in June of 07'. In April of 08, I competed in a local college open meet. I took 1 practice to shake the rust off the week before the meet. Before the practice: i had not touched shot put since my last college meet, i lifted MAYBE twice a month, and competed in 1 HG. I had my best throw in 4 years, less then 2" off my PR. I was excited and PISSED at the same time. So, all I'm saying, just remembered what you have learned.
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Jeremy Gillingham
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HellsBelle
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Posted: 11/09/10 at 3:56am |
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TRUST ME, I have completely modified my A-type training personality from super structured, must be in the weight room at a certain time, percentages out the wazoo and train when I'm tired mentality to "Eh, don't feel like it today, I'm going golfing." There is a lot to be said about the years of experience in my training logs and hindsight is 20/20. I push my college throwers to a high intensity program but if I sense they are nearly overtrained, I will shut it down. I'm trying to be smarter! The meatball mentality sneaks in every once in a while... |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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CraigGallo
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Posted: 11/09/10 at 9:54am |
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welcome aboard adraine, ill definately enjoy reading your log!
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Alan H
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Posted: 11/09/10 at 10:51am |
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OK, now I'm looking forward to this...
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kover
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Posted: 11/09/10 at 11:46am |
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Adriane is the reason i dont put up my training numbers... she will mock me..
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HellsBelle
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Posted: 11/09/10 at 2:06pm |
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Push to four method in the bench was not so successful this afternoon. Frankly, I feel like I got kicked in the face. Don’t worry, it was a
positive experience-I now know my work capacity is that of a 12 year-old stamp collector. Definitely failed as planned on my fourth set but it would have taken a lot of squirming and force to move that bar to get 8 reps on sets 5 and 6. Grr, did I mention I am struggling with only a minute rest? A. Bench 6 x 8 1MR 125 – 135 – 145 – 155 (7) – 140 (6) – 125 (5) B1. Alternating standing dbell shoulder press 4 x (8 x 8) B2. Supinated narrow grip pulldown 4 x 10 3:0:X C. Parillo press 4 x 10 |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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S McCracken
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Posted: 11/10/10 at 4:36am |
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Good stuff AB, keep it coming. You are truly an inspiration to us all. |
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Alan H
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Posted: 11/10/10 at 5:46am |
Belle of the Ball, what's a parillo press? |
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HellsBelle
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Posted: 11/10/10 at 8:57am |
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My training log is full of weirdo names that are normal to me but make no connection for others reading my posts... keep the questions coming! Parillo press is a laying straight bar tricep exercise that combines a strict 3 second eccentric skullcrusher then rolling the elbows forward into a narrow grip bench press. So the motion is 3 seconds down knuckles to forehead (hands 8-10" apart) keeping elbows pointed to the ceiling, quickly roll elbows forward to bring the bar to the chest and elbows still tight to ribcage, press up in a narrow grip. Slow tempo is important on the eccentric to the forehead, the rolling motion and press are speedy. |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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chirolifter
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Posted: 11/10/10 at 9:36am |
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Inspiration....
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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HellsBelle
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Posted: 11/11/10 at 11:01am |
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Thursday
Body weight 173lbs. A. Elevated snatch grip deadlifts 6 x 6 3E 135 – 155 – 175 – 195 – 215 – 235 Standing on a 20K bumper I drop the starting height of the bar to my ankles challenging my hip flexibility but also recruiting more hamstring and VMO in my lift. I only have one set of chains and they are currently out at the field as training hammers for my throwers… time to take the hammer handles off and put them on the bar. B1. Single leg squats w/front raise 4 x (8 x 8) First time with these, I saw it in a magazine and thought I would try it. I am pretty stinky at single leg stuff. B2. Seated good morning 4 x 10 C1. Mini band hamstring donkey kick &n bsp;4 x (15 x 15) C2. Russian twist on glute ham 4 x (20 x 20) |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 11/12/10 at 12:20pm |
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I spent my afternoon putting the entire track team through the British Quad test (overhead shot, standing jump, three hop jump, and 30m sprint) for a follow-up from 6 weeks ago. When it was time for me to get in the weight room I only had time for some dbell work before the team dinner at the buy one get one free Chinese buffet. A1. Flat dbell press with rotation 6 x 8 Worked up to 55’s A2. Mixed grip pull-ups 6 x 3 Alternated supinated, pronated and mixed grips B1. Seated cable row to chest 4 x 8 Used thick bar handle B2. Trap 3 lat raise 4 x (8/8 x 8/8) Leaning over a high bench I perform a set of 8 lateral raise then a set of front raise |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 11/15/10 at 2:25pm |
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Week 2 started out okay. Mom's birthday so I drove a few hours home yesterday and celebrated with the family.
Delicious prime rib (super rare, yum) and a healthy serving of Great Lakes Brewery Christmas Ale. If you are ever in Ohio and have a chance to visit the brewery you won't be disappointed. Push to Four: A. Back Squat 6 x 8 1 MR 145 - 165 - 185 - 205 - 215 (crushed after 3 reps) - 175 Still underestimated my progression-got all my reps through set 4. I put my big girl pants on for my fourth set and surprisingly stroked 205 for 8. Must have used all the inner strength because I felt the thunder when I unracked 215 for set 5. My wussy three reps were quality
B. Bent over row with Axle 6 x 8 worked up to stronger 135 on the fat bar C1. Pederson's step-ups 4 x (8 x 8) C2. Reverse hyper 4 x 15 I only glanced at the weight on the reverse hyper and mistakenly started out at 230 when I thought it was 190... Rookie mistake. D. Abby Dabbies on the glute ham. |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 11/16/10 at 2:20pm |
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Efffffffffffffffffffff.
Seriously overestimated myself today. Push to four is not my friend when it comes to the bench. I punked out really quickly on my third set, and then there was just no gas in the tank. I can muscle through the squat and force reps but in the case of the bench press, when I’m done… I’m toast. A. Bench press & nbsp;6 x 8 1 MR 140 – 150 – 160 (4)- 145 (5) – 135 (6) – 125 (6) It’s bad when your athlete spotting you thinks you’re joking because the bar with 135lbs. is now sitting on your chest. Boo. “No, I really can’t move it right now.” Don’t be surprised if I decide to start at 95lbs. Geez I gotta get this right. B1. Standing dbell press 4 x (8 x 8) B2. Supinated narrow grip lat pulldown 4 x 10 C1. Flat dbell fly 10 – 8 – 6 C2. Parillo press 10 – 8 – 6 |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 11/18/10 at 2:34pm |
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Wednesday
Matt Vincent gave me the heads up that he was wheeling and dealing in the great state of O-H…I-O and wanted to check out good ol’ Tiffin, Ohio. He arrived just as my throwers were finishing up practice and he took a turn or two with the shot put and discus. Pretty impressive I must say! He gave my new caber a whirl, “Still green, eh?” Yup. It should dry out by spring I suppose. Matt and I threw randomness for another hour or so. I really appreciate his help with my entry on my wfd. I have direction, orbit and position… speed was always a little off. I slowed down my first turn and gave myself a chance to hit it in two. I haven’t thrown since Richmond so I am officially tore up from the floor up today. Elevated snatch grip deads was the perfect way to remind me that I am purposely doing this to myself. We are continuing this psycho circus at Andrew Durniat’s gym on Saturday. Might wrap my arms around an atlas stone or two. At least wiggle my digits at some pinchie winchie grip thingies… More to follow. Annnnd then there is today. Thursday A. Elevated snatch grip deads 5 x 6 Made the executive decision to drop a set this week 165 – 185 – 205 – 225 – 245 after the initial “Arrrrrg!” the sets got better. B1. Started with single leg squat thingies but right knee was not having it. Switched it up to a dbell lunge 4 x (8 x 8) B2. Seated good morning 4 x 10 C1. Mini band hamstring donkey kick 3 x 10 C2. Glute ham abs 3 x 20 |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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Duncan McCallum
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Posted: 11/18/10 at 2:58pm |
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Word!
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The man in the arena.
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Mr. Natural
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Posted: 11/19/10 at 5:35am |
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Good stuff. How does your 1 turn stack up against two with the 14#? Must be pretty close.
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Andy Vincent
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Posted: 11/19/10 at 2:34pm |
The Drifter Lifter strikes again! |
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HellsBelle
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Posted: 11/20/10 at 5:13am |
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@Mr. Natural... spent most of my time with the 28lb. I tend to rush 14lb. weight and it feels
too light (I know) to get a lot of technique in. However, my one turn with the 28 is still pretty decent. I will get an exact measurement next time :-) But you are right, my one turn in the 14 is pretty close to my full tech. Pretty sure I never get in a great position to use my right side through the finish because I never get my left foot down closer to the trig. Always closed off. Matt suggested I create a higher orbit in 2 and that helped a lot. MUST THROW MORE. @Andy-Ohio is awesome. C'mon out and train anytime! Copy and paste. A few changes and additions to my Friday workout. A1. Flat dbell press with rotation 5 x 8 Worked up to 60’s A2. Lean Away pull ups 5 x 3 Pull up, bring knees to chest and lower backwards away from the bar in a 3-6 second eccentric and hold knees up as long as possible. Great for the abs, feeling it today. B1. Seated cable row to chest & nbsp;4 x 8 Used thick bar handle B2. Lat raise with shoulder retraction 4 x (8 x 8) Standing with a slight hinge over a glute ham I hold my wimpy 8lb. dbell directly below my shoulder. First movement is to retract my shoulder blade back (kinda up to the ceiling), hold the retraction then lift the dbell laterally. I have been incorporating a lot of shoulder work lately… C1. Swiss ball Dbell rotation 3 x (10 x 10) Don’t know the real name of this exercise but basically I lay with my upper back on the swiss ball, keep hips elevated and feet on the floor and hold a 30lb. dbell with both hands and straight arms over my chest. Without too much wiggling with my feet I twist side to side with arms straight, hips staying stationary. The swiss ball allows a little rolling with each twist and balance is an issue too. Fun exercise. C2. More glute ham abs stuff 3 x 20 |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 11/22/10 at 3:40pm |
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Good weekend. On Saturday I met up with Matt Vincent at Andrew Durniat’s gym for
some random grip feats, blobs, climbing wall and noble efforts with the Dinnie Stone handles (weight included). The CoC #2 is going down ASAP. Gave it a good scare on my first attempt, second and third attempts were noteworthy. Pizza and beer accompanied by shop talk followed the shenanigans. Sunday was reserved for writing programs, team throwing practice, and then some homework. Bleh. “I’ve got a case of the Muuuundays.” In the office all morning. Thrilled to get out and watch my throwers kick butt at practice and destroy their workouts in the weight room. Three freshmen finally saw some results… 30lb. jump in his bench press for a single. Proud Mama. My turn for push to four in the back squat. Felt pretty good throughout the entire workout. I think it is because I bumped the rest time to 90 seconds. A. Back Squat 6 x 8 150-170-190-210-225 (6) – 205 I was nervous I pulled my right quad on my third set but then realized I was being a vag so I started to move the bar and got the reps. B. Bent over row with straight bar 4 x 8 Switched it up to a regular bar to start moving some weight. Worked up to 165lbs. C1. Pederson step ups 4 x (8 x 8) C2. Reverse hyper 4 x 15 |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle
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Posted: 12/01/10 at 10:54am |
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Oops, my thread fell off the page. Better keep up with my training log! I’m sure inquiring minds want to know! Tuesday, Nov. 23 A. Bench press 6 x 8 115-125-135-145-155-165(1) Still haven’t figured out the push to four with the bench press. Might give it another week before I switch up my bench exercise. B1. Standing dbell press 4 x 6 B2. Narrow supinated lat pulldown 4 x 8 Hmm… turkey day. Gobble ‘til you wobble. Flash forward to Saturday. Spent most of my morning in my office and had only 45 min. before I had to head into my second job to bring in the cash-ola. Nov. 27 A. Elevated snatch grip deads 4 x 4 Warm up 135 185-215-235-255 B. Reverse hyper
Sunday, Nov. 28 Had my first shot put practice of the year. All 4K (couldn't find my 4.5K or my 5K) so I took a lot of stands, a couple drills and hit a few fulls. Felt like I moved pretty well and was pleased with my throws. I have no idea how far they were going. Doesn't matter yet. My athletes have their season opener this weekend, my opener will not be until January or February.
Tuesday, Nov. 30 A. Back squat 6 x 6 160-180-200-225-235 (4)-225 Really happy with my progression in my squat. This is probably my worst lift, I always felt as if I would buckle in half if the weight got too heavy. Building a little more confidence now. B. Bent over row 4 x 6 145-155-165-175 C1. Pederson step ups 4 x (8 x 8) C2. Reverse hyper 4 x 15 D. Abs out the wazoooooo Today, December 1, 2010 A. Bench 6 x 6 125-135-145-155-165-185 (5) Kinda gave up on the push to four system. Will totally revamp my program next week. I brought the chains out from the throwing field and plan on including them in the next batch of presses. B1. Standing shoulder press 4 x (6 x 6) B2. Low pulley single arm row 4 x (6 x 6) C1. Ivanko bar bicep curl 4 x 8 C2. Ivanko skullcrusher 4 x 8 A little curls for the girls and tri’s for the guys never hurt anyone… |
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Adversity cause some men to break; others to break records. 
-William A. Ward
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Alan H
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Posted: 12/01/10 at 4:24pm |
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Belle of the Ball, when you write this
A. Back squat 6 x 6 160-180-200-225-235 (4)-225 do you mean six sets of six repetitions at 160 pounds (36 squats) six sets of six repetitions at 180 pounds (72 squats total) six sets of six repetitions at 200 pounds (108 squats total) six sets of six repetitions at 225 pounds (144 squats total) six sets of six repetitions at 235 pounds (180 squats total) and then four more squats at 225 for a grand total of 184 squats? That seems like an awful lot of squats to me, but maybe I don't understand the nomenclature like I thought I did. |
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C. Smith
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Posted: 12/02/10 at 12:10am |
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I'll let her clarify more Alan, but it means she did:
160x6 180x6 200x6 225x6 235x4 (failed on rep 5) 225x6 For a total of 34 reps. |
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Alan H
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Posted: 12/02/10 at 6:45am |
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OK. My brain couldn't handle the idea of 180 squats
 .I feel better, now. |
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HellsBelle
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Posted: 12/02/10 at 10:38am |
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Oh Alan. I KNOW I should squat more but that is just plain silly. Thanks to Craig for the astute observation. Finally got bored with my workout. Switched it up today to include some Oly lifts and pulls. A. Hang snatch 5 x 3 95 – 105 – 115 – 125 – 135 B.Clean grip high pull 3 x 3 135 – 155 – 175 C1. Heel elevated front squat 3 x 6 (I will put two 25lb. plates side by side on the ground and only place my heels up on the plate.) 115 – 125 – 135 C2. Box jumps 3 x 3 D. Reverse hyper 3 x 12
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Adversity cause some men to break; others to break records. 
-William A. Ward
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HellsBelle wrote: