TRAINING LOG: Brian King

 

16lb OS 5 stands 5 fulls, best of 40' 5"...Mainly working technique.  My arm keeps dropping when I get into motion and results in an obvious throw, which irritates the piss outta me (and  my elbow)..

 

HH sucked ass...My shoulders and knee were sore as shit and my ROM was gone.  Should have called it after the first couple throws but I pushed on to see if I could loosen up...mno dice

 

 

This week, has been no gym work, and visits to the chiro for treatments, and alot of mobility work.  Feeling alot better as a result..

 

Warm-Up

Rev Band Pulls (greens just above head) 715x1 straps/belt

Back raise 2x12 w/seated leg curl 3x10 90

Leg Press 3x10 4 plates w/pulldowns 3x12 160 w/DB Bench 3x12 70's

 

 

General WU: elliptical 5 min., mobility work, baseball back/glutes

Pulls worked up to 585x3 (had at least 3 more in me) was happy with this

seated leg curl 100 3x10 w/DB OH press 50's 3x10 w/Step Up 35's 3x8

Abs 3x20 w/HS dips 180 3x10

did a couple sets of curls

 

The 5 day break helped me alot. Feeling better mentally and physically and will probly throw hwd/lwd tommorrow and work on first turns and cast

 

Did some LWD, HH, and LH work.  Shut down the LWD, cuz it had rained the nite before and it was of and on Sunday too, so I was a bit apprehensive in throwing (no use gittin hurt in practice)..

 

I moved on to HH and my guess is I threw about 15-20 without blades and about 10 with blades.  I hit a big PR with 82' off two spin.  LH was next and I guess I hit a bout 12 throws on this and again hit a PR of 92'..All in all a productive training day

 

Two things helped me out today.  First, since my last show, I have dropped 10lbs to 300 lbs, and I backed off from throwing/training.  My last show I had no mobility, ROM was gone and shoulders were tight and sore.  I was retaining alot of water from all of the salty foods and chocolate I was eating, so I cut the majority off all of that out and I feel alot better and I got my mobility and ROM back which eleminated the pain in my shoulders.  I will git one more hammer session in before Eminence and hopefully throw some decent numbers there..

Braemar about 8 throws best of 32'. 

Open St. stands about 5 and about 8 fulls  hit a 41' standing and a 42' shuffling. 

 

Starting to fighure stone a bit.  Shuffling feels so much more compfortable, so I will continue with this until I feel like I can go back to gliding again

 

Fri 6-22-12

WU

DE Inc.  185, 205 2x2, 225 3x2 w/pulldowns 4x12 200

DE Box Sq 315,335,355 2x2 w/chin mach. tris 3x6 

2x@ seated leg curl, standing abs, face pulls

HWD/LWD about 8 fulls on HWD, working on gitting into good throwing position, hit 31's and last throw ripped a callous off my hand so I shut er down

 

Sun 6-24-12

WU

Pulls 405,425,445 2x1 w/DB Inc 80's 3x5 (for speed)

HG Tris 35's 2x8, 40's 2x8, 25's x20

RDL/Rows 225 2x8

LWD about 10 throws.  I finally figured out how to throw this SOB again.  Last two throws i hit 61 and 62

LH 6 throws w/o blades best of 90' 5" two spin.  Put on blades and could only git up to 93'.  Learning how to use the blades is taking longer then I anticipated.  Timing is an issue rite now. 

 

Saturday (actually the whole weekend), we had record setting temperatures here.  It topped out at 103 i believe and by the last couple events everybody was ready to get the hell out.  It was a good group throwers with the Miller brothers, Kearney Smith, this one kid from up North (who is gonna be F'n good), Butterbean and his crew and me.  KO and Craig judged and took some Token throws.  If you have never thrown out here, it is definitly a throwers field, but more important its just a good time all the way around.  The first four events I hit PR's on, and the last three were not so well (the ones I dont train BTW too)..

 

1st Braemar stone hit a 36' n change which is a 8' improvement off my best

2nd Open Stone hit a 41' 5" which is a 1' 5" PR

3rd HWD hit a 33' n change on 1st, hit a big 38' on last but fouled. Would have been a 4' PR

4th LWD hit a 65' n change which is about 1' PR

5ht LH hit a 101' 5"  which is a 10' PR off my best LH

6th 20lb Sheaf hit 19' and that was it.  Not quite sure what happened here.  The bag was new and it seemed to be sticking to my fork, or at least thats what it felt like.  Couldnt get any snap on it.  Probly need to train sheaf anyways.

7th Caber took two attempts and called it. I think maybe 50 degrees or something liek that.  Maybe if I trained this event a little I might be pretty decent at it. 

8th WOB  another 13'.  Guess I'm stuck at this number for now..

 

 

Gen WU

DE pulls 315 10x1 (did 2x15 pulldowns, 2x15 face pulls, some neck work in between sets)

Push Press 185 3x1, 205x1, 225x1

Box Jumps 3x5

tris 4x12 w/curls 3x10 w/standing abs 3x20

 

Wednesday took it out of me.  I tihink it topped out at 107 and the humidity sucked ass.  Thats fine, I look at as good conditioning for the games. depending on how I feel tommorrow I may get some sheaf work in and this weekend some WFD work.  Goin to cut me down a Caber Sunday so I can work at not sucking at this event.

 

 

Warm Up

Safety Sq BS up to 450x1 (knee and low back buging me so I called it after that)

w/pulldowns 4x10 160-220

Seated LC 90-110 3x10 w/DB Bench 85's x10, 95's 2x10

pullaparts 2x20 w/dec ab 2x20 w/back raise 2x10

 

Not doing Sweetcorn now.  Going to do show in Dublin , OH Aug 4.  It's alot closer and easier on the pocketbook.  Went out Sunday and cut me a Cedar caber 16' 5" 120 ish.  Gonna git some picks on it this Saturday.  Gonna work on my sheaf technique as well. 

 

20 lb sheaf x8 avg about 23-25', worked on my technique some, but need to tweak it a bit more.  Probly get another session in before my next show

 

Caber x10 (picks only) first 5 trys were just that..Tries.  After that each pick got better, and I feel comfortable now with this.  Gonna git one more session and work on pulls.  The Caber I cut down last weekend isn't even close to 120 lbs like I first thought.  It's easily 140+ lbs and its a biyatch!!  I also got a nice shoulder/tri workout too from pushing caber into position..

Saturday 7-21-12

LWD about 12 throws.  Hit several 64's which is very nice.  This is coming along and I think I can hit a 70' this year.  My cast is a little off causing me to release high.  Hopefully I can fix this by next weekend.

LH about 8 throws and called it.  Couldnt git much more then 90' on these.  Tried to throw it three more times but I lost my grip.  Once again it was like training in a sauna and my sweat was uncontrollable..

 

Mond 7-22-12

Another round of Graston on Glute.  Did some foam rolling and passive stretching

 

Tues 7-23-12

WU

SS box sq 385 5x2 w/pulldowns 4x10 w/neck

SS GM 3x5 155 w/prone leg press 3x10 (pushed with balls of feet to mimic stone throw)

Close Grip BP 225 3x2, 245 3x2 w/abs 3x20

Curls 3x10

This was the best contest site I have been too.  The crowd was awesome, and the show was ran very good. We got started around 1:30 and finished around 9:00 under the lights.  The throwers in each class were really good.  The A's were probably the toughset group I have competed with so far. 

As far as my performance goes, let's just say I obviously left some throws in Louisville, cause I had a pretty shitty day overall.  My technique sucked, and I was rushing my throws.  It was a little embarrassing and I am gonna go back to the drawing board and fix these problems.  It's a combonation of technical issues and overthinking the throws.  I started today (8-6-12), with the open stone.  I am not staying low and I am not getting any leg drive.  I threw 20 times standing and worked on getting low and staying low thru out until it was time to release.  I was hitting easy 37' 38' with about 85% effort because I got my legs involved.  I will get one to two more sessions in before next weekend to and drill the piss out of this.  There really is no excuse why I shouldnt be hitting mid to upper 40's at this point.  My weight for distance needs alot of work as well and this will be addressed this week too.  Instead of facing the field to throw, I seem to like to be side ways and looking like a complete "spazz."  If I feel like I am not facing the field on my reps this week, I will release the weight instead of throwing it.  The other events I will continue to work, but I really want to focus on my stone and WFD's.   And there is no reason why I shouldnt be mid to upper 30's on HWD and upper 60's to low 70's on LWD by now.

 

Here are my numbers from Dublin

BS 32'7" bleh

OS 40'6" bleh

HWD 31.5 (2' away from trig) WTF

LWD 58' 6"  bulls**t

Caber only got one pick and hit 70 deg.  had to flip it to advance to next round

WOB 13' Filmed a couple guys w/big throws.  Like what they were doing, gonna give it a try

Sheaf 16 lb 28'  tried 31' sheaf made it to parrallel and thats it.

 

Not sure where I placed, but if it was last then I damn sure deserve it..

 

 

18 lb OS x10 Stands only 85-90% effort.  Focusing on staying low and driving with legs. 35-37' avg

16 lb OS x stands with a 40' best.  Shuffle for 8.  Still wanting to rush, but I am gitting alot better loft on the stone which has been lacking.

 

Thur 8-9-12

Wu

Hi pulls 135 2x5, 185 3x3, 225 2x3

Squats 225 5x3 working on firing out of hole

OH press bar, 95, 135 x10

Leg press 3x10 w/rear delt 3x10

60 lb KB swings 2x5 (working on WOB technique)

 

Nice day to throw with a good group of throwers.  I threw in the old man's division for the first time.  My numbers were about like my last show, I am stinking it up right now.  I see what I need to do and if I can I will go out an dgit some throws in before my next show.  This month finally took its toll on my body.  I jacked my back up on the hammer and thought I was gonna have to call it a day, but the last few events didnt really efect it.  Also my knee has been jacked up for the past week too, so training has been very light. 

OS 37' n change

42 WFD 43' n change

LWD 63' n change

22 Hammer 77' 11"

Caber two picks no flips

16 sheaf 25'

42 WOB 16' 6"

 

Mon 8-20-12

Chiro from graston on knee and back.  Went home and foam rolled quads and iced my knee really hard

Tue 8-21-12

Chiro for ultra sound and adjustment.  Home foam roll quads

Gym training

Lots of stretching, 5 min on bike

Incline bench 4x10 135-175 w/pulldowns 4x10

Rear delts 3x20 w/tri pushdowns 4x15

2x@ back raise/abs

 

Thu 8-23-12

Lots of stretching (stretching quads really hard and felt a pop.  broke up an adhesion in between vastus lateralis and vastus medialis. felt good but it swelled up on me and still hurts a little, but I have full ROM now which is good)

Pulls did 10x1 starting with 315 and ending with 505 (beltless) w/shrugs 3x10 w/cs pulldown 3x10

1 arm DB OH press 50's 3x8w/seated LC 2x10 100

DB tri xtension 35's 3x10w/standing abs 3x20

 

Sun 8-26-12

lots of stretching

Box squat 3x3 315

RDL w/Rows 185 3x6 w/db bench 60-80 3x10

HS dips 3x10

Sled drags/pulls 3 trips @ about 200' 70 lb (need to start doing these more often)

sheaf throws about 10-15  Finally found a handle for my new fork.  Was testing it out and its alot faster then the one I have been using.  Can't wait to use it in a show. 

 

General WU

Squats 135,85,225,75,315,85 x5 (wanted more but started cramping) w/CS pulldown 180 2x10 200 2x10 w/neck 4x15

Inc BP 135,75,95,215 x5 w/seated leg curl 135,65,65 x10

35 lb plate swings 3x20 w/HS dip 180 x10, 270 2x10 w/rev hyper 90,180 x10

 

Tue 9-4-12

WU

Hi Pulls 135,185,205,225,245 x5

Mil Press 135,75,95 x5, 205 2x5

DB Tri Xtension 45's 3x12 w/GB standing abs 3x10 w/calves

Sled drags/pulls 3x@ 200' 90 lb

 

 

 

 

HWD/LWD about 10 throws each.  Worked on first turns and crowding back line.  Nothing spectacular

 

Mon 9-10-12

General WU

Squats 135,225,95,335,375,415 x5 w/CS pulldown 180x10, 200, 220 x10 w/neck 3x15

Inc BP 135,75,95,215,225 x5 w/seated LC 165 3x10

Dips BW 3x5 w/standing abs 3x30