TRAINING LOG: Dave Robinson

5-22-12

worked on stone a little, just breamer then worked on Heavy Hammer, trying to find the dance again.  best of 86ft. 

5-24-12

Threw some HWFD and some LWFD, trying to activate the right foot again.

Light hammer.  found a close resemblance of my form.  but still not stretching out enough.
best one spin of 90ft,  only pulled off a 103 with a three spin. getting there.

Hello Nasga!

Back at it.  just healed up from having some cysts removed from the tailbone, and re attacking this pain in the butt ankle I sprained in April.  Generally just getting the flexibility and tendon strength back.  I have eight weeks till my next game, going to try to make a good show of it.

Warm up.  two mile walk.

Bench press
135x3x10, 225x11x3-1x9

Front Squat
135x3x10, 225x12x3

bent over rows
145x5x10

calf raises
225x5x15

stretching, milk  and oreos

8-22-12

Hello Duncan, see your numbers getting massive.  Nicely done.

Flex and core today,

cleansquatpress, ya

60kg 5x3, 70kg x 5x2
dont really know what these will do but the felt good.

hang snatch

70kgx 3x 12,

wob x15, best of 13.4

sheaf16lb x20 only had the bar at 28

timing off on all the throws but the others are coming together nicely.

Not going to be at Tulsa,  Embarrassed myself the last two games, plus I took a hiatus after my back work.  Just got back into training and will not throw till Stone in October.  I will be checking out the Tulsa numbers.

8-30-2012

Tried some trowing

worked alot of stone, not so much for distance just trying to activate the hips, best of 34'

then went to HWFD.  only got a few good ones off timming was late and my ankle drops out occationally, need to tape it some more, best of 29'

light hammer this is starting to feel better, hitting most of my points just slow, but I am staying long. best of 94'

nothing great just trying to get back my form.

09-02-2012

relaxing day of throwing, threw most events at 60-80%  trying to get my form back.

22lb breamerx15, best of 29'
18lb breamerx15, best of 31'
numbers suck at these but it feels like im pushing them instead of throwing them.

lwfd
threw this a bunch, just trying to find my timing then realized i was using more of a hwfd form, but with a long arm stretch.  unexpected good day at this.   average form speed throw was 59'
after each throw i could feel the muscle in the center of my back stretching.  could be a good thing or could st be my body getting used to throwing again.

 H hammer
humidity was killing me and didn't have gloves to help so only threw like 15 of these some two turns and some three.  just turning and timing again.  averaged about 80'

caber
20ft x10, bout 6 turns felt light just waited to long to pull a few of them
 

9-4-2012

9-7-2012

9-10-2012

9-13-12

Good mornings
135x3x10

deads
200x3x10,  465x3, 405x5x5  started out at 465, a calculation off of my pre surgery max.  not good.  dropped my max by 75lbs the hit it up.  should have done this a while ago.  the lighter weight allowed me to "pop" my hips rather than pull trough my spine.  leg got more of a workout than usual.  good.

shrugs
405x3x10

push press
145x3x10, 200x3x5, 175x5x5

hammer winds between sets

9-16-12

Throwing, was a good day. starting to look like a thrower again.
28 wfd
1 turn x 5 , best of 55'
2 turns x10, best of 64' did have one hit at 70'  but could not repeat.

22lb breamer x 10 , all about 30'

heavy hammer
1turn x 5, best of 72'
2turns x 5, best of 81'
3 turns x 10, best of 84'
this is getting better, was not actually releasing it just turning and letting go.  working on staying long.

16lb sheaf x 10, average about 30'  need work here.

9-19-12

throwing
back sore so I warmed up with Lwfd

lwfd x 10, best of 58, 

hwfd, could not get into form back has me beat x15 best of 30

light hammer
1 turns x5 best of 92
2 turns x 5 best of 102
3 turns x 10 best of 104

ugghh

sunday did some throwing, training new guys, worked sheaf for a while, very sluggish 30 was easy but 32 was unreachable.  grumble grumble