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TRAINING LOG: Daniel McKim |
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Daniel McKim 
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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 Posted: 5/15/12 at 1:44am |
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Heavy weight for distance and sheaf this morning before work. Beautiful morning to be out throwing.
Gotta remember to sink with my first turn -- it's getting better, but I'm still far to "tall" in the first turn. Hoping for some low body work tomorrow and then some stone, light weight and hammer work on Thursday morning. Then, it's eat, rest and fly out Friday afternoon.
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Daniel McKim
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Posted: 5/21/12 at 8:39am |
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Oh yeah, and I did squats, hang cleans, and other leg stuff last Wednesday, then threw Wednesday night ... forgot to update that.
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Daniel McKim
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Posted: 5/21/12 at 8:39am |
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5/19/12 Rio Grand Games (Albuquerque) Braemar: 42'4" - 4th HWFD: 42'4" - 3rd LWFD: 84'9" - 2nd Weight over Bar: 17' - Tie for 2nd Heavy Hammer: 122'11" - 1st - PR - North American Record Light Hammer: 152'5" - 1st - PR - North American Record Caber: 11:55 2nd Sheaf: 32' - 1st Overall: 1st A truly amazing day! Awesome equipment, perfect field conditions, Art Hobson judging, sunny, no humidity, amazing organizers and directors ... excellent all around! My lowlight was probably braemar, but it's hard to complain when that was one of my better pro braemar days. I just felt like I kept missing it and should have caught one for further. I'll work on some cues this week that I hope will keep me from losing the throw to the right. Heavy weight wasn't bad, but it wasn't the best, either. I've been feeling really good in practice, but I just couldn't get much speed to the trig -- it seems more than a few of the other guys had that problem, too. I didn't miss on WOB until 18', but I could only muster about one good pull at it. Clearing 17' on my first attempt is what I have to do to stay in the pack in this event since I don't spin. I wish we had gone to 17'6" instead, but with five guys still in, we kind of had to go for 18'. Caber was okay -- I didn't miss a turn and had a couple of close calls to a 12:00, but couldn't quite get the stick to fall for me. I had some good pulls at 34' in sheaf but couldn't keep them in the uprights -- just gotta stay consistent here. Matt's light weight was huge. I think it was five throws over 91'? Crazy. His sprint phase and block at the finish are money right now. He really hits that throw hard -- crazy impressive. Hammers surprised everyone, especially me. Practice has been going well in these, but I never expected a day like this. The hammers were sweet, so be sure and put that into the equation: the heavy was lead and I'm not sure about the light, but it was super small and compact. Handles were PVC. The ground was the best I've dug into this side of the Atlantic (a thick, lush grass top layer, and when you dug down, you could feel some rocks in the lower layer that seemed to cement your blades in). Excellent field. Five of my six heavy throws were over 121' with the other one at 118'. All of my light throws were over 141'. I've never had a day like this before -- I feel very blessed and fortunate to experience it. The hammers measured up just fine, but let's just hope they weren't light. Shawn and his guys are on top of the game, for sure, so I don't foresee that being an issue. Seriously, all the stuff this weekend was premier! The season is just starting, and I've got some work to do for sure. I've got to get my stones in line and somewhere find about two feet in my heavy weight to try and be competitive in it.
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Daniel McKim
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Posted: 5/21/12 at 8:45am |
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Monday - 5/21/12
Back to the gym to get ready for Costa Mesa this weekend. The agenda for this week looks the same as last week: upper body lifts today, throws tomorrow, then two-a-day session on Wednesday (or into Thursday depending on the weather). First off, I'm sore. I always forget how hard that first games out of the block is -- my whole mid-section screams in pain whenever I cough or sneeze today. I think I'm getting older, too. Incline - worked up to 365x3 and 385x3 Seated military press Lat pulls Rear delts That was it. I was hoping for a bit more work today, but it's probably for the better that I didn't go crazy. After this week, I can get two and a half hard weeks of training in before my next games, so I'll keep it smart today and Wednesday.
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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Posted: 5/23/12 at 9:21am |
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Tuesday - 5/23/12 Threw some stone and heavy weight. Lots of throws. I tried to keep the tempo up and got a lot of throws in each of them. My heavy weight seems pretty sporadic right now, so I've got to get that corrected. Wednesday - 5/23/12 Hang Snatch - up to 275x2 and 295x2 Back Squat - up to 405x3 Front Squat - up to 315x3 One leg squats Didn't feel like really pushing it today -- trying to stay somewhat fresh for this weekend. Since I have only one games in June, I can hopefully get some hard training in during that month. |
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eclarkhb
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Joined: 10/28/11 Location: United States Status: Offline Points: 550 |
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Posted: 5/30/12 at 8:10pm |
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Nice job in Costa Mesa, Dan!! I was throwing in B's on Sunday & got to watch a couple of the Pro events while we were throwing. You guys were amazing to watch! Very motivating!
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Daniel McKim
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Posted: 5/30/12 at 9:26pm |
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Thanks, Eric! Don't hesitate to holler at me next time, I would have loved to chatted with you and put a face with the NASGA identity known as eclarkhb.
 Hope to see you again!
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Daniel McKim
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Posted: 5/31/12 at 2:25pm |
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Tuesday - 3/29/12 Hang Clean 135x5 225x5 275x5 315x5 365x5 315x5 Back Squat 135x8 225x8 365x8 365x8 365x8 Lunges 3x5 each leg - 135 My body needs a week of higher reps, I can just feel it. My left knee is a bit achy, so I needed to get some lower weight work in, but still have it be tough. My legs are sore -- very sore. Wednesday - 5/30/12 Back, bis, abs. Thursday - 5/31/12 Incline 135x8 225x8 275x8 315x8 325x8 Strict OHP 135x8 155x8 175x8 - can't remember how many sets I did here ... I think I did two, but for some reason I'm blanking on what I did, as I meant for the 135 to be a warmup ... so, who knows?! Rear flys Side raises Front raises Shrugs Planks Costa Mesa Games I had a great time in Costa Mesa throwing with some great friends and throwers. I was fortunate enough to come away with the overall, which was a great feeling considering the guys that were all there. Braemar: 40' - Third - Just didn't get a good push on the stone at all. I've got to start nailing down my stones better. I went through this last year and need to have another few stone "boot camp" sessions again. Open: 52'5" - Third - See above. HWFD: 44'11" - Third - PR by three inches. A PR is a PR, so I'll take it. I just felt like there was more there ... like I was missing the finish. Now, I wasn't about to bomb out a 46'6" or 48' throw that Mike and Matt had, but I'm hoping this means I'm closer to the mid 45 foot range, which would be a HUGE throw for me. LWFD: 84'+ - Second - On okay series, but I was hoping for more because I really like how the Bobby Dodd weights feel. I'm hoping to work on my finish a bit more to get this number up higher on a consistent basis. I've got to figure out how to "lift" the weight on the finish and not try to throw it across my body. Back to the one turns for me! Matt's 89' throw was monstrous. Heavy Hammer: 116' - First - The ground was a bit tough, but that's no excuse for me not trusting myself and really going after it. I should have sped this up more and attacked the second wind harder than I did. Light Hammer: 143' - First - I did better at speeding up the second wind, but I've still got work to do in my hammers, for sure. I'm happy to keep it above 140' as that's one of my goals this season: every comp. above 140'. WOB: 17' - Second - My WOB pulls are feeling great right now, and I knocked the bar down at 18' for three pulls, so I'm happy with this. I don't think I'm at 18' by any stretch, but I'm hoping to beat my PR of 17'6" this year if I get a chance. Caber: 12:00 - First - It was kind of a shoot-out, and somehow I came away with it. Lots of good pulls by everyone this weekend. Sheaf: 33' - First - After a broken standard cooled us down a bit, we had a three-way tie at 30' and I was able to squeak it over on my last toss. I got 33' to stand on the bar forever, then took some pulls at 34', but those weren't close. I was fortunate to come away with the challenge WOB (a 56 lb. anvil) and the challenge caber titles as well. The crowd was awesome all weekend! |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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Posted: 6/01/12 at 3:46pm |
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Friday - 6/1/12 Hang Snatch 135x5 185x5 225x5 275x5 285x5 Front Squat 135x8 225x8 275x6 315x5 Straight leg deads Leg curls A very underwhelming day in the gym. The plan is for a long throwing session tomorrow with some filming of my stones and light weight. In the light weight, I'm guessing I'm not sinking into my first turn and just blowing past it like I did last year. For my stones, well, the track guy in me will probably take far too many reps, but let's hope I get a bit more comfortable.
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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Posted: 6/04/12 at 3:59pm |
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Saturday - 6/2/12 Had a long session of stones, light weight and light hammer, with most of the time spent working stones and light weight. I'm working on some things Larry Brock went over with me in Alaska last year regarding my weights. His input really helped and I've been getting away from it, so it's time for me to get back to it. Monday - 6/4/12 Bench 135x8 225x8 365x4 425x4 445x4 315x8 Close Grip Bench 225x4 315x4 335x4 355x4 Flys OH Tri. Ext. Cable Tri. Ext. Push ups Leg lifts |
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Daniel McKim
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Posted: 6/05/12 at 4:33pm |
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Tuesday - 6/5/12 Hang Clean 135x5 225x2 275x2 315x2 365x2 375x2 395x2 *too many warm up sets Back Squat 135x8 225x4 315x4 365x4 405x4 455x4 455x4 Rough night of sleep meant for only two things getting done this morning. Hoping for some throws tomorrow or Thursday night. I'm down to only one games in June, so I'll have five weeks after Chicago to hopefully hit a hard, in-season lifting cycle. From here, for the throws, I need to continue to rebuild my stones and tweak my weights -- there are so many good throwers that you simply can't falter in an event.
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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Posted: 6/07/12 at 3:47pm |
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Wednesday - 6/6/12 AM throwing session before work. Got some heavy weight and heavy hammer in. Thursday - 6/7/12 Incline 135x8 225x4 315x4 365x4 365x4 365x4 Strict OHP 135x4 185x4 225x4 225x4 225x3 - missed the fourth one Pullups Rows Curls Rear flys
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Kilt1979
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Joined: 3/08/12 Location: Canada Status: Offline Points: 220 |
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Posted: 6/07/12 at 11:28pm |
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Do you only do strict OHP or do you do push press aswell? I workout in my basement and the ceiling is too low to do over head lifts.....so I do strict OHP sitting on the bench and then do cleans and high pulls and stuff like that instead....what do you reccomend doing with low ceilings instead of push presses?
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swollenknuck
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Joined: 2/20/09 Location: Canada Status: Offline Points: 310 |
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Posted: 6/08/12 at 12:47am |
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Frame them higher |
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Ray Siochowicz
AD Victoria Highland Games Association www.victoriahighlandgames.com |
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Kilt1979
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Posted: 6/08/12 at 7:19am |
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dl_buffy
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Posted: 6/08/12 at 8:46am |
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Kilt, can you load the bar with smaller diameter plates? Not sure if that will do it, but instead of 45's put a crap load of 25's on there. You'd gain a few inches in clearance.
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I have very few social interaction skills, so I just throw stuff instead. |
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Daniel McKim
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World Champ - '11 Joined: 8/30/04 Location: United States Status: Offline Points: 1174 |
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Posted: 6/08/12 at 8:47am |
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Ha, Ray!
I don't do push presses currently (I've done them in the past, and may add some jerks in this next off-season). With a low ceiling, I'd just do presses seated. I did them seated for years, but have recently enjoyed doing standing presses. Personally, I see the benefits in both, and as long as you're doing your Olympic movements, then I think you're good to go! (Again, my opinion, but I believe the Olympic lifts and variants thereof are the best lifts for throwers). Good luck training!
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Pingleton
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Posted: 6/08/12 at 10:26am |
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Not that again! What do you know anyway, Mr. 2011 World Champion? Although... that new guy, Matt Vincent, seems to be pretty handy with those lifts. His big brother too! And that stonethrower dude has a seriously impressive clean. I believe Larry Brock does them, doesn't he? And Aaaron Neighbor, as a discus thrower he surely does them a lot in some form or another. We all know Sean believes in them and have seen the videos. I don't know much about Gregor, but I hear he cleans A LOT. Ryan too, of course, with the videos to prove it. Don't know anything about Bruce Aitken's training, but he certainly was fast. I believe Mr. Sandford did a lot of Snatch-Grip High Pulls and things like that. And we cannot forget about the Big Chief, Jim McGoldrick either - no slouch at all with the lifts. And...oh never mind. |
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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Daniel McKim
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Posted: 6/08/12 at 11:00am |
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Peter, you're spot on!
 The list of throwers who believe in and train the Olympic lifts (and/or variants) is pretty crazy. Cleans and snatches aren't exactly my favorite lifts in the world, but years ago when I jumped into this sport and wanted to train seriously for it, I knew I needed to continue them after college. I know you're not looking for a debate, so I won't fuel it any, but the list you just provided consists of a lot of titles, records, championships, and big throws. |
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dl_buffy
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Posted: 6/08/12 at 12:16pm |
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It's all anecdotal...thereby invalidated.
 (I love the bit about what do you know mister world champion. Advice around here straight from the guys doing it, can't get that for free in most places.)
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I have very few social interaction skills, so I just throw stuff instead. |
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Daniel McKim
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Posted: 6/08/12 at 3:35pm |
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Friday - 6/8/12 Hang Snatch 135x2 225x2 275x2 295x0 295x2 315x1 - no dice on a second rep Front Squat 135x6 225x4 315x4 345x4 365x4 Leg curls Gluetham/back hypers Exhausted -- twins have been sleeping horribly the last few nights, so it was a struggle this morning.
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Daniel McKim
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Posted: 6/12/12 at 2:20pm |
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Threw some light weight and heavy hammer this weekend. I'm working on my first turn and sprint to the trig on the second after watching how other guys go into and out of the first turn -- been feeling like I'm missing something, and after watching and thinking back to a few things Larry told me, I'm hoping this works! My practices have gone okay , but no amazing breakthroughs yet. I feel like I'm close to one, but we'll see. Chicago games are this Saturday and then I turn in for a five week stretch of no games. I'll need to get my games fix this weekend since it'll be a while until I hit the field of competition again. I'll see if I can hit some strength gains over that stretch -- hope it gives me some "umph" for the last half of the season. The last half of July, August and September will be exhausting! I didn't make it to the weight room Monday morning -- the twins have really been tough at night lately, so I slept in the best I could. I know. Trust me, I kicked myself all day for not just getting up and going because my week is kind of scrambled. My wife and two oldest boys are in Vacation Bible School each evening this week, so I'm trying to be creative with the twins and see if I can get a stone session in tonight or something. As it stands, I plan to lift one morning and throw the other and then rest up on Friday for Chicago on Saturday. No evening throws sessions for me this week. Tuesday - 6/12/12 Bench - up to 435x3 Seated Mil - up to 255x3 Pullups Dips Abs Light. Quick. In. Out.
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mike pockoski
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Posted: 6/13/12 at 2:48pm |
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Bench up to 435 = light, quick...
haha see you in chicago. |
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Daniel McKim
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Posted: 6/18/12 at 4:07pm |
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Monday - 6/18/12 Bench 135x88 225x8 315x5 405x5 425x5 425x5 435x5 Decline 365x5 365x5 365x5 365x5 Flys Dips 3x8 OH Tri Ext Cable tri ext
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Daniel McKim
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Posted: 6/18/12 at 4:11pm |
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Games Recap - Chicago 6/16/12 Braemar: 43' - 2nd. I'm hoping this means my stones are starting to sharpen back up for the rest of the season. Some things are coming together I've been working on. Open: 52'5" - 3rd. Well, so much for my stones coming back. Something is going on with my South African turn, and I've got to break it down over the next few weeks and get it back in order. Heavy Weight: 43' - 4th. Well, when I threw 39' on my first throw, I found out that the things I had been working on were not the right things! Sean went over a few things with me, so I think I've got it back on track. A 43 foot throw in the heavy weight is decent for me, and somewhere around my average, but I've got to bring that to 44' or so everyday if I want to be competitive. Light Weight: 83'5" - 2nd. Not a very good series, but I was able to quit thinking so much and just throw it on my last one. I'm thinking Sean's tips are gonna help here. I'd really love a PR in this event this year, and I'm hoping it's just around the corner. Heavy Hammer: 118'4" - 1st. We got one round in with the rattan handle and the Old Celt hammer (man, that thing was SWEET!), but the hard ground proved too much and we had to move to another implement. I wish I had gone after it more on the first throw, but you live and you learn. I won't do that again in the hammer -- you never know when those things will break. Caber: 12:03 - 3rd. Shoot-out stick, which is usually to my detriment. Kevin's a tough, and fair, judge. Sheaf: 31' - somewhere between 3rd and 5th, as we were all bunched in there. WOB: 18' - 2nd. What a blast this was! I didn't think I'd ever get it, but man, I got 17'11" for a new PR, and then Zolk let us go to 18' so I could get a shot at it. It's quite humbling when the guy who beats you does it by 11 inches at 18'11"! I cleared 18' and wasn't even close to him! Overall: 2nd. Matt Vincent threw bombs all day and had a fantastic games. Mix him, Betz, Pockoski, Zolk, Frasure, Gillingham and all the good ams, and you've got yourself one tough comp.! I've got five weeks off to work on my weaknesses and hit the gym for a few weeks of hard lifting to hopefully keep my strength up for the rigors of the super busy months of July, August and September.
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chirolifter
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Posted: 6/18/12 at 4:39pm |
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Great stuff Dan... Keep at it..
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"It's what you do when no one is watching that builds character."
Gene Flynn |
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JSiau10
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Posted: 6/18/12 at 7:33pm |
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Those are some Monstrous throws, big man. will you be up for Portland?
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I'm just an idiot, pretending to be smart.
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Daniel McKim
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Posted: 6/19/12 at 4:11pm |
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Thanks, Gene and Josh!
Yes, sir, I'm planning on Portland -- love that games! |
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Daniel McKim
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Posted: 6/19/12 at 4:12pm |
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Tuesday - 6/19/12 Hang Clean 135x3 225x3 375x3 315x3 365x3 365x3 Back Squat 135x5 225x5 315x5 405x5 425x5 455x5 Leg Ext. - to get some blood pumping in the knees. My left knee has been a bit achy lately, but when I roll my quads, it pretty well leaves. So, I'm trying to make a concentrated effort to roll it out every day. I also experimented with the "voodoo flossing, " and that seemed to help, too. I plan on throwing tomorrow, as well -- I need a good stone session mixed in with some hammer or weights. |
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Daniel McKim
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Posted: 6/21/12 at 4:34pm |
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Wednesday - 6/20/12 Threw stone and light hammer. I took some video tonight so I can hopefully figure out some of my problems in the stone. This was probably one of my best practices this season as I was able to work on a few things and see and feel the tangible improvements. I'm hoping this works. This weekend may be a two session weekend as I need more reps in my weights and stones right now. Thursday - 6/21/12 Incline 135x8 225x8 275x5 315x5 335x5 345x5 345x5 Strict OHP 185x5 195x5 195x5 205x5 Pull ups Rows Abs Felt very slow and sluggish this morning.
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Kilt1979 wrote: