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TRAINING LOG: Dave Robinson |
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robinson93 
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 Posted: 4/02/12 at 12:56pm |
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4.2.2012
Squat 135x3x10, 405x5x1, 405x2 bench press 135x3x10, 315x5x1, 315x2 bent over rows. 225x3x5, 245x2x5 upright rows 185x3, 205x3, 225x3, 235x3, 245x3 pec dec 190x3x8 56 wob 15 times best of 13.6 16lb sheaf threw for two hours at 32' hit the bar like 35 times but could'nt make it, frustrating |
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robinson93
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Posted: 4/03/12 at 7:25am |
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4/3/2012 Throwing
17.8lb stone
standx5, best of 31'
w/reverse, best of 32'
16.3lb open
fullsx10, best of 37'
Hwfd
one turn x 5, best of 27'
two turnx10, best of 32'
16lb hammer
one turns x 5, best of 93'
two turns x 5, best of 103'
fulls x 7, best of 109'
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robinson93
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Posted: 4/04/12 at 8:34am |
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4/4/12
deads
200x3x10, 360x1, 450x8x1, best of 214 watts
push press
210x8x1, best of 363 watts
sheaf
16lbx 15, left bar at 32' trying to pull the bag more strait up.
jump deads
220x5x5
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robinson93
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Posted: 4/05/12 at 6:15am |
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4/5/12
Should have played video games today, I was sore and slow and threw like crap. No excuses today I Sucked.
loosened up with a nine, yes nine pound stone, threw it like five or six times, got a shabby 46ft out of it.
21.6lb breamer
stand x5, best of 28
w/reverse x 5, best of 29
17.8 lb stone
fulls x 10, best of 34
LWFD
one spins x 5, best of 52,
two spins x 10, best of 59,
heavy hammer,
two spins x 5, best of 84
fulls x 10, best of 89
UGGHHH!
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robinson93
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Posted: 4/06/12 at 6:17am |
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4/6/12
Warmed up with a couple laps around the block.
snatch
60kg 4x3, 75x1, 90x4x1
cleans
200x1, 225x1, 245x1, 265x4x1
wob
56x15, bar was at 13
16lb sheaf
16lb x 20, bar at 32'
today was rough. dont feel tired just have no power.
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robinson93
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Posted: 4/09/12 at 11:45am |
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4/9/2012
Deload Squat 135 x 3 x10, 275 x 3x275 Bench Press 135x3x10, 225x3x10 jerks 225x4, felt to much like a push press so lightened it up. 185x4x4 upright rows 185x5x5 pec deck 190x3x10 DB Curls 60x3x9 |
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robinson93
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Posted: 4/09/12 at 9:13pm |
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4/9/2012
oh ya did that prowler thing prowler (45)x30yds x10 |
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robinson93
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Posted: 4/10/12 at 11:10am |
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4-10-12
17.8 lb stone stand x 5, best of 30' w/reverse x 5, best of 31' fulls x 10 best of 35' Hwfd one turns x 5, best of 28 fulls x 10, best of 30 L Hamer one turnx3, best of 92 two turn x 3, best of 102 fulls x 10 , best of 107' not bad for three hours of sleep. |
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robinson93
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Posted: 4/11/12 at 1:24pm |
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4-11-12
deload warm up, walk 1 mile deads 135x3x10, 300x3x10 push press 135x3x10, 165x3x10 pull ups bw x 5 x 5 done |
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robinson93
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Posted: 4/13/12 at 1:06pm |
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4.12.12
Did some throwing, lower back pain kept me stiff so did not have a spectacular night. sciatic nerves suck! Breamer 21.6 stand x 5, 29ft revesre x 5, 31ft open17.8 x5, 35ft LWFD 1 spins x 5, 49ft 2 spin x 10, 58ft H Hammer failed here bad, could relax enough to get long one turn x 5, 82 ft two turn x 8, 87 ft |
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robinson93
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Posted: 4/13/12 at 1:10pm |
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4.13.12
Deload, WTF, last week was deload this week sucked. 1 mile warm up snatch, 60kg x 3 x 10 cleans , which feel like upright rows with a twist 155x3x10 10 suicides |
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mthompson33
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Joined: 8/27/09 Location: United States Status: Offline Points: 1347 |
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Posted: 4/14/12 at 12:00am |
Are you using the softball/lax ball on a regular basis? - Work the lower back, glutes and High Hamstring/Adductors with these Are you doing your active stretching of the hip flexors? Also, do some Abductor activation work before and after lifting/throwing. EFS Short Bands work great for this. Put one around your ankles and do a bunch of side steps, point your toes in and go both ways. I usually use a monster mini (small red) or a light (orange) for this. I only mention these things because I'm having the same issues and these are what make the difference... That and find an ART guy... I'll go over this stuff with you in 2 weeks. |
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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robinson93
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Posted: 4/16/12 at 11:09pm |
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I am not going to lie, my warm -ups get reduced down to a jog around the block or a few minutes on the bike. Time is short, a legnthy warmup puts me over the two hour mark in a workout. thats alot to squeeze out of my time schedule. I do alot of the stretching and massaging and it works for a while. If I sit down for any length of time I takes a few stretches to stand strait again. lower back is always so stiff. I have been getting better succes massaging the sides of my legs and lower front quads to reduce back pain, how weird is that. That section and the sides of my hips seem to always be in contraction. I will have to look up what an ART guy is! I only have purple bands for now, but I will try some abductor work. I am going to lighten my throwing to try to get some strength back for OKC. Did my first strength session last nite and it was rough, My strength levels are down about 10 - 15 % after the last 5 week speed session. Or it could be I spent sunday flipping RR ties around in the sun building a retention wall. I will try these thing and look forward to throwing with you mid westerners again soon.
4.16.12
Bench
135x3x10, 225x5, 320x4, 300x2x5, 295x2x5, 275x5
deads
135x3x10, 405x5, 515x3x5, 495x3x5
deads were crap, I feel I used too much back, legs felt like weaksauce.
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mthompson33
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Posted: 4/17/12 at 12:59am |
Hip flexors, Psoas Muscles. They are the muscles that you pull your knee to your chest with. They also make up a large portion of your lower back where they tie into the spine. Ice your lower back at least 2-3 times a day. This was the most effective way to get the inflammation out of these muscles. Slowly start stretching them out. You know the goofy looking stretch that Jon Irvin does with one knee on the ground? Do that. squeeze the glutes to force the stretch on what feels like the upper quad. ART. Active Release Technique. It is soft tissue manipulation often done by Chiros. Go here http://www.activerelease.com/ Find a provider. I attribute MOST of my success over the last year to my guy. Without him I would have never been healthy enough to have made the improvements I've made. The problem you are describing is EXACTLY the problem I was having. |
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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robinson93
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Posted: 4/19/12 at 11:26am |
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Thanks for the info, Matt. Do they just Massage your muscles or do bone adjustments also? Have been leary of Chiros for some time. Met a lot of touched people in that field but I am going to do some more research of some of the local Art certified chiros.
4.18.2012 Squats, been awhile since I went heavy had to drop the weight down. started feeling good near the end. 135x3x10, 290x5, 440x2x1, 380x5, 390x5, 400x5, 410x5 push press 200x5, 220x5x5 |
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robinson93
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Posted: 4/21/12 at 11:21am |
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4.20.2012
Threw a little just to see where im at!
warmed up on caber, caber felt lighter so time for a new one, mabye 90lbs x 20ft no taper
caber x 15, turned it more than half. uphill was a pain
HWx 4, all around 30-31ft
LW x 5, all around 58-60ft
HH x 5, all around 85-88ft.
sheaf 16, breamers x5 at 28ft.
not bad finish healing the CNS and I may throw decent next week.
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robinson93
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Posted: 4/22/12 at 7:50am |
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4.22.12
Back to 5's
Deads, drifting back a little here after last week. it has been awhile since i have gone heavy and I was falling back into bad habits, namely using my back way to much for Deads. So I am going to start out light and find my form again.
Deads,
135x10x3, 290x5, 445x2x5, 470x5, 490x5, 500x5
Pull-ups
bw x 5x5
Front Squat Partials
360x2x5, 400x2x4, 450x2x1
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robinson93
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Posted: 4/23/12 at 12:45pm |
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4.23.12
chest, short on time
135x3x10, 275x6x5
upright rows
135x3x10, 185x2x5, 205x4x5
DB Curls
60x3x10
time to go.
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Duncan McCallum
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Posted: 4/23/12 at 1:18pm |
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What is a front squat partial? You ready for the Thistle?
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The truth is, you're the weak, and I'm the tyranny of evil men. But I'm trying, Ringo. I'm trying real hard...
heavyathleticsnutrition.com warriorsciences.com strongergrip.com HYLETE |
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mthompson33
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Posted: 4/24/12 at 2:18am |
My guy does almost no skeletal adjustments on me. He has popped my back in one spot about 8 times in the last year... That's it. Everything else is active stretching, not exactly massage... :-) He finds a trigger point, digs in and stretches the muscle out while manipulating the adhesion. Talk to them first, make sure that you are on the same page. See you at the Thistle.
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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robinson93
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Posted: 4/26/12 at 2:08pm |
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4-25-12
last work before the Thistle, overhead press. 135x3x10, 200x 6x 5, most around 345 watts, no leg activation. Squats, light and smooth, good feel on hips and legs. good form for once. 135x3x10, 360x2x5, 380x4x5 |
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robinson93
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Posted: 5/01/12 at 1:34am |
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Iron Thistle '12
Had a great day, this was my best turn out at a games. Had a rough morning and could not get a stone to push but after Stones my day picked up. Threw against some awesome athletes so the day was tough and knowing that every inch counts makes me throw better. Numbers for the day, Breamer - 29'3.5" Open- 36'6" HWFD- 36'8" LWFD- 69'3" HHammer- 94'10" LHammer- 118'1" 16lb Sheaf- 34' Wob- 14' Only bad news was thanks to my shocks and some tom foolery I now have a sprained right ankle. so my training log will probably be ice and video games for the next week.  not going to push it too soon but my next games is on the 19th so we'll see what happens. |
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big pur
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Joined: 12/13/11 Location: Oklahoma Status: Offline Points: 135 |
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Posted: 5/01/12 at 2:29am |
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Well, if you weren't dancin around like a ballerina, that wouldn't have happened.
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"A really great talent finds its happiness in execution" ~ Johann Wolfgang von Goethe
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Tim P
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Posted: 5/01/12 at 2:55am |
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Damned SOLID Dave! See you in Maryville!
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"What's the matter boy? you got ants in your pants?
No Ma'am...hot steel balls!" Jerry Clower |
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robinson93
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Posted: 5/03/12 at 2:16pm |
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5-3-2012
Chest,
Bench
135x3x10, 225x5, 280x2x5, 295x4x5
Chest supported rows
6plates x 5 x 10, for speed
incline
225x6x5
hip presses, have a sprained ankle so I went light but intriqued by these
85x4x10
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robinson93
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Posted: 5/07/12 at 11:00am |
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5-7-12
Chest flat bench 135x3x10, 225x5, 275x5, 300x4x5, 300x4 chest supported rows 4plates x 2 x10, 6plates x 4 x10 for speed upright rows one knee on bench( sprained Ankle) 135x4x10 3" foam bench for speed. 255x5x5 pec dec 130x10, 150x3x10 accessory work and ankle rehab. |
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robinson93
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Posted: 5/09/12 at 12:43pm |
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5-9-12
Bike 10 min for ankle
squat, rehab for candy ass ankle
135x3x10, 185x5x5, 225x5, 275x5
felt good but really no toe extension.
strict press,
135x3x10, 185x5x5
delt pec dec,
130x10, 150x2x10
sword pulls and stretching
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robinson93
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Posted: 5/11/12 at 12:18pm |
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5-11-12
Did a little more Ankle rehab today. still scared to fully rotate on it but can go through the movements clean enough with little pain.
Bike 10 min warmup
deads
135x3x10, 185x2x5, 225x2x5, 275x2x5, 315x2x5, 365x5
standing calf raises
45 lbsx 4x10
upright rows,
135x2x10, 155x10, 185x4x5
cable toe pushes and cable tricep press
130x3xwhatever
pull ups,
FA x 5x5
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robinson93
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Posted: 5/14/12 at 10:31pm |
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5.14.12
Tried to turn on my right foot. Still hurts with a 28, have not tried a 56. we'll see where this goes.
Squat
135x3x10, 225x2x5, 275x2x5, 315x2x5, 365x3
bench
135x3x10, 225x5, 275x5, 295x4x5
chest supported rows, speed
6platesx4x10, 6plates plus 25s x2x10
incline 3 inch bench
225x5x5
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robinson93
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Posted: 5/20/12 at 10:24am |
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5.19.2012
Went to the Smoky Mountain Games this weekend had a good time. I threw better than I expected. Ankle still hurt pretty good. It slowed down my rotational throws but still got off some respectable tosses 33 and 64ish i think. hammer was suk, didn't expect this event to take the most damage but couldn't stretch out over my left side. sheaf was 32. caber and wob were respectable still no toe push . the ankle is not too badly swollen today and I have some more confidence back in it. So let the fun continue. |
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robinson93 wrote: