TRAINING LOG: Brian King

Tue 10-25-11

General wu of static/dynamic stretching, baseball to erectors and piriformis

Complex 1

Squat 275x8 315 3x8

Shrug 315 4x8

DB bench 80's 4x8

Cable rows 120 4x8 single limb

Complex 2

SLD 185 x8 235 3x8

Mil Pr. 135 4x8

Rev Hyp 250 4x8

DB tris 4x8

Finished off with abs.  Feeling good and the weights are moving fast.  Cannot wait til I drop the reps and begin focusing on power and force develpoment.

Saturday 10-29-11

Went out and threw today.  It was a typical so so day.  My timing and form is way off.  I need to really work in the 75-80% range and focus on technique and quit trying to"kill it" everytime. 

Braemar 23lb about 15 throws best of 29' 4"

OS 10 standing with a 36' avg adn 15 glides with a 36' avg.  Just shows I am not getting my legs involved in the throw

28 lwd about 20 throws best of 57'.  Again, I was muscling it and drifitng and throwing from middle of the trig

Overall it was still a better seesion then last Sunday.  I think all of the volume in the gym may have a bit to with this too, as I dont feel rested and/or fresh.. 

Tue 11-1-11

WU:  static/dynamic stretching, baseball hams, erectors, piriformis

Comp 1

Squats 275x10,315x8,335x6,365x4

Cable Rows 140 4x8 single limb

Ham St shrus 365 4x10

DB bench 80's 2x8 90's 2x8

Comp 2

Mil Pr 135x10, 145x8,165x6,175x4

Seated LC 140 4x8

DB tri xtension 40's 4x8

Rev Hyp 180x10 235 3x10

Fri 11-4-11

Went out and did som HH and LH for about 15 reps each.  The good: I was only 2' off my best HH throw and about 7' off my best LH throw.  The bad:  Those numbers suck donkey balls and I need about 1,000 reps on each to get my numbers up.

My plan for training the throws is gonna be quite simple.  I am going to train in the sequence of a competition.  So Braemar an OS one day, HWD/LWD one day, HH/LH one day and so on.  This way I can focus on each discipline and rep the hell outta each one, instead of killing myself like  I have in the past.  Taking a few days off too, I popped a rib out yesterday throwing, so I will be hitting chiro Monday and icing in the mean time. 

Havent posted in a bit cause I have been unable to train.  I strained the cartilage in one rib and subluxated another.  The subluxated rib was an easy fix but the strain is really painful and so I have backed off and have been rehabing it.  Gonna continue to layoff until at least next Monday and maybe longer.  I have a tedency to go 100 mph all of the time and now that I am 40, I have to slow it down a bit.  Besides I hvent really had a good layoff  in sometime, so I a couple weeks of no activity will be a good thing.

11-22-11 Tuesday

General WU: Stretching, baseball erectors, glutes, pecs

Swiss Bar BP 5's to 245 w/face pulls 3x10 w/HS pulldown 3x10

Steep DB Inc 55's 3x10 w/backraise 3x10

Lying DB Tris 40's 4x12 w/curls 3x10 w/dec abs 3x15

Chin Machine tris 2x15 150 w/rev side lateral 3x15

Fri 11-25-11

General WU:  Stretch, baseball glutes, erectotrs, hamstrings,

DE Box Sq 225 5x2, 245 4x2 alternate wide/ close stance

DE Pulls 225 9x2 3 sets @ close, medium, sumo stance

seated leg curls 4x10 115 w/standing abs 3x15

Sled work: 2x200' pulls/drags, 1x200' row, 1x200' OH drag, 1 set presses 100'/OH drag 100'

Felt good to finally squat and pull again.  I am slow as hell and still a little sore, but its to be expected.  Gonna use straight weight for a few weeks and then do a cycle with either bands or chains.

Sat 11-26-11

HWD and LWD

10 throws with HWD. ag about 28-30', with about 75-80% effort.  Working technique and shaking off the rust

10 throws wit LWD avg low 50's and again goin about 75-80 %

Wed 11-30-11

WU:  stretching, baseball to pecs,shoulders,erectors

Swiss Bar BP 135-165 4x3 DE, workd up to 265x3/ did rear delts an rows in between sets 4x10 each

Swiss bar 155x30 10 reps on each handle nonstop

Lying DB tris 45x10 55 2x10/DB cleans 40's 3x8/Abs 3x30

Curls 3x10/SS bar GM 1x30

Sat 12-3-11

Went out and threw LH.  Working inte 80-85% range and doing one spins only.  Main focus was on keeping everything to the right and keeping arms long.  Did about 20 throws with a 75-79' avg.

12-7-11 Wed

Had a pretty good session today.  Been to chiropractor three days in a row for treatment of my calf/hamstring.  I have a massive case of tendonitis and scar tissue in my flexor tendons which prevents me from doing squats, deads or just about anything athletic for that matter.  Going to lay low this weekend and see how i respond..

General WU:  static/dynamic stretch, baseball erectors, glutes, etc

Green Band Rev bench worked up to 405x1 had more but stopped.  In between sets i did neck 5x10, rear delt 3x10, pulldowns 3x10

205x25 closegrip with Slingshot

Lying DB tris 55's 3x8 w/SLR's & FR 20's 2x15 @/wide stance GM Bar 3x20 

Wanted to feel some weight in my hands, plus my shoulders were a bit achy, so I chose rev band.  May do this again next week.

C. Smith wrote: Brian King wrote: .  I have a massive case of tendonitis and scar tissue in my flexor tendons Graston.

Thats what I my chiro is currently doing along with ultra sound,cold laser and kinesio tape when finished..

Fri 12-9-11

Pretty uneventul session.  Calf hurts like shit from for days of graston, so I did stuff tht didnt hurt today

DE Box Squat 225x2, 255 3x2, 275 2x2 (altered form to not agitate calf)

DB Inc Bp 55'sx40

Dimel deads w/85 db's 3x10 w/back raise 3x10 w/CS p-down 3x10

Standing Abs 3x20/HS shrug 230 3x15

DB curl drop set 45,35,25 x10

This injury is rough man.  IF i sit too long it stiffens up and I walk around like a gimp, I can hardly put my shoes an socks on.  Shit sucks cause I wanna get out and throw and/or squat or just be able to walk without a limp.  Hoping this weekend off of treatmet will help.. 

Had two MRI's on Wed and Thursday.  I have a tear in my meniscus and basic degeneration that will obviously require surgery.  Gonna schedule surgery after first of year.  That about sums everyhing..