TRAINING LOG: Andrew Akins

 

Easy session to get back in the groove.

 

Mens Press- 2x5x65, 2x5x85, 3x5x105

DL- 2x5x145, 2x5x205, 3x5x245

DB Rows, Push press and hang cleans.

 

The puppy is doing well and slowly taking over the household. He has been named 'Angus'. Daughter thought it fitting since we got him at the games. My wife did mention that he probably has siblings that are still available just in case we wanted another. Aw crap....

DL - 1x5x160, 1x5x200, 1x3x235, 1x5x255, 1x5x295, 1x5x335

 

Push press, Power clean 3x5x115

 

Everything was heavy but it felt good. Over 2 weeks since last heavy(er) session. Plenty of time before next comp for practice.

Things to focus on.

Hook grip on HWD/LWD - With the recent conversations in the forum and after my less than graceful belly flop on the field in B'ham while warming up with HWD I think this may help me out a lot. OK, so the handle was wet and my foot stuck. Did some of the DLs last night with hook grip.

 

Sheaf - Making a new fork. Found an old 3 tine to clean up. Hopefully have it ready and dailed in by Skagit games. After using one at B'ham made by Kel Mulrey (thanks Bret Lathrop), there is such a difference in feel and I had a lot more height (too bad straight up and down doesn't work though).

 

Caber - This has got to change. Advise always welcome.

 

Thinking about making boot blades.

 

Hopefully the weather holds today for throws tonight.

 

 

 

 

So this started to make a lot more sense after watching some jsully video with it fresh in my head. Threw LW last night and I'm def hitting 0 @ 3:00 on the cast. Then I forgot how long to wait... Will have to video to find where the other points are. Tried hook grip on several throws, not too bad and my thumb doesn't hurt. I do find it harder to release with a glove and spray glue. Will experiment next time.

Threw stones as well and figured out something on the placement. Pretty sure I've been placing it too far back on my neck and I wasn't getting my thumb in a good spot (too many jokes, not enough time). Made some significant gain on the distance after 10-15 throws with a 16 lb. Got a bigger stone, still worked. Gained at least 5-8' on the 19 lb.

 

I thought the 0 on the cast should be at 3:00 and the following were at 6:00 (I probably got it wrong again). My cast was at 3:00 and I know the next 2 were towards the back but I will need to video to find out where.

 

OK, way better. Took a handful of easy throws last night and concentrated on hitting 6:00. The first will take some getting used to but I was making it work. The others just kind of fell in line. Could def feel a difference, wasn't trying to control the weight as much as just keeping it in the groove. Was hitting the same distances as the night before without nearly as much effort and then dropped a couple 2'+ farther than practice PR.

 

Me too! Thanks for the help. Much appreciated. I will def keep working on it.

 

While your being so generous with the knowledge, what pointers could you give me on hammers?

Last years PR on LH was 83ish. Knocked that out with a 93'11" two weeks ago and would like to hit 100' by the end of season. Felt like I had it in me but was fairly gassed by that time of day. My throws have been consistantly increasing every month. I'm working on a set of blades to try and was wondering how much it will change the throw. Been getting long and loose, although I still hit the ground occasionally. Still got 88' doing it though.

 

biggest thing is to relax your upper body and let your hips move the ball. When the ball is moving to your left, drive your hips forward and to the right (I always think, drive right knee).. when the ball is moving to my right (behind me) I sink my hips hard..

 

 

He said that on the very first wind, as the ball is behind me and going to my right, push my hips back and sink down (like I'm sitting almost). He said this allows you to open your hips and allow them to take over because it's much more natural to sit back and down than it is to push your hips and knees over your toes. After a handful of these I could feel it. No longer did I have 5 mental cues. I pushed my hips back and they took over, back->forth->back->forth. It was almost automatic like they knew exactly what to do. The only thing I had to think about then was turning my upper body to catch the hammer and focus on making it faster. My very last throw of the day was 96' with the heavy hammer. Probably 20+ throws in by that point.

 

still too thick imo..

 

i use cheap lawnmower blades from home depot. chop off one side and use the holes that are already there.

Womens press - 1x5x90, 1x5x110, 1x3x130, 1x3x155, 1x3x175, 1x3x195

Squats - 1x5x75, 1x5x145, 1x5x180, 1x3x215, 1x3x250, 1x3x280, 1x3x320

 

 

 

 

Mens press - 1x5x65, 1x5x85, 1x3x100, 1x5x125, 1x3x140, 1x3x155

DL - 1x5x160, 1x5x200, 1x3x235, 1x5x295, 1x3x335, 2x1x375

 

BB complexes - DL, rows, hangclean, press, squat. 12x5x80

 

Weighted pushups, pullups.

OStone x10

Hammer - just a few easy winds, no release.

Bench - 1x5x90, 1x5x110, 3x5x130

Done.

 

On a side note, Seattle Sounders earned their way into a 4th straight US Open Cup final. Sounders 4, Chivas 1. Go Sounders.