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TRAINING LOG: Jake Sullivan |
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BrianKing 
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Joined: 12/14/11 Status: Offline Points: 150 |
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 Posted: 6/13/12 at 12:17am |
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Good information man. I definitly learned a few things that I need to put to use.
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jsully
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Posted: 6/20/12 at 11:20pm |
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glad I could help Brian..
ok, time for a massive update::: 6/6/12 - throws: wfdtraining 28# wfd *stand x5 *1 turn x5 56# wfd *full x ~15, best of 43' 28# wfd *full x 6, best of 82' ***** 6/7/12 - deads/ohp + throws: stoneam training deads- 135x10, 225x5, 315x5, 405x5, 495x1, 585x1, 635x1, 545x3 push press- 135x5, 185x5, 225x3, 255x1, 275x1, 305x0, 275x2 pullups- BWx10x3 terrible energy, going to change pre-WO nutrition around: 25p, 75c, 200mg caff for am sessions pm training 16# stone *stand x 15-20 *full spin x 8-10, best of 50' pulled groin on the 50'. got lazy and was leading with my right foot instead of the knee. very minor pull, should be good to go in no time, ***** 6/11/11 - squat/bench + throws: hammeram training 1.11 mile warmup on stationary bike squats- 135x10, 185x8, 225x5, 315x5, 365x3, 405x3, 455x1, 405x3 rdl- 275x10, 325x10, 375x10 bench- 135x15, 185x10, 225x5, 275x5, 315x5, 375x1, 315x3 dips- bw+efs mini x10x3 energy better, squats still feeling heavy.. weight loss down to approx 268 pm training 16# hammer *1 wind x 5, best of 97' *2 wind x 5, best of 121' 22# hammer full x6-9, best of 96 ***** 6/12/12 - snatches/plyos + throws: stoneam training 7 min warmup on stationary bike full snatch up to 95x5x2 power snatch up to 185x3x2 seated box jumps- 12" to 24", bw x10x3 ab wheel, roman chair, stretch & foam roll pm training 15.5# stone *stand x25-30, best of 43 *fulls pin x8-18, best of 48 pulled groin again on the 7th so I was kind of babying it here.. focusing on leading with the right knee and holding upper body for separation bodyweight at about 266 here ***** 6/13/12 - deads/ohp + throws: lwdam training deads- 135x12, 225x8, 315x5, 405x3, 495x3, 545x3, 595x1 pullups- BWx10x3 strict ohp- 135x10, 185x5, 205x3, 225x3, 245x2 hammerstrength row- 3pps x15, 4+25x10, 5x10x2 good session pm training 28# wfd *stand x6, best of 50 *one turn x6, best of 72 *full x15, best of 81 meh.. ***** 6/16/12 - throws: stone/wfd/hammertraining 22# braemar stone x6-8, best of 37' 15.5# open stone x6-8, best of 48' 56# wfd x8, best of 39' 28# wfd x15, best of 81' 16# hammer *1 wind x4, 98' *2 wind x4, 113' *3 wind x1, 116' notes: hold upper longer on ostone, faster left leg relax on hwfd, don't rush: turn-drive-explode, tighten first turn more whip on hammer, relax, chop the right side, drive the knee nearing the end of my low calorie phase ***** 6/18/12 - deload + throws: hammeram training 1.14 mile warmup on stationary bike in 5 mins deload workout: squat 135x10x3 ohp 135x10x3 deadlift 135x10x3 GM 135x10x3 bench 135x10x3 rows 135x10x3 pullups BWx10x3 dips BWx10x3 pm training 16# hammer *1 wind x4, best of 97' *2 wind x5-6, best of 108' *3 wind x2, broke hammer 22# hammer x5-6, best of 96' broke hammer talked to mike pockoski who who advised on the very first wind, sit back as the weight is coming down. Tried this on my last couple reps with the heavy hammer. It accellerated the hammer on its way down and opened my hips up to huge movement. I felt them take over immediately and I just automatically started countering the ball. Need more reps. ***** 6/19/12 - throws: stonetraining 15.5# stone *standing x 15-20, best of 44' *spin x 10-12, best of 48' focused on starting my braemar somewhat separated. pushing the right knee in from the beginning, also focused on a huge left from the left leg and high/tall finish ***** 6/20/12 - throws: wfdtraining 56# wfd *1 turn x8, best of 39' *2 turn x15-18, best of 39' 28# wfd one full throw, maybe 65ish? had a great drive with the lwd but when i came around, my left foot got caught up on the nail I had the tape measure attached to and ended up rolling my ankle. Hurt pretty good but seems to be doing well now..it's not swollen so that's a good sign. Very unhappy with today's practice, just couldn't feel the drive to zero. In looking back, I don't feel I was sinking my hips very well. I was sinking with the weight, instead of sinking before the weight, therefore driving the weight down. Need more reps, as always. on diet break right now, maintenance mode. hit a low of 266 last week and am hovering 269-271 right now. I'm hoping to stay about this weight for the next 2 1/2 weeks before dropping calories again. Will start hitting the weights again hard next monday. |
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Duncan McCallum
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Posted: 6/20/12 at 11:50pm |
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Stretch after reading. |
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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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BrianKing
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Joined: 12/14/11 Status: Offline Points: 150 |
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Posted: 6/22/12 at 9:57am |
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When I threw hammers on Sunday, I took that bit of info from Pockoski as well and it really helped alot. The throws didnt feel forced and it eliminated alot of cues. Just need to work on opening up and generating more speed.. |
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jsully
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Posted: 6/30/12 at 11:00pm |
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6/26/12 - OL & plyostraining power snatches- 50kg x3x5 snatch pulls- 90x4x4 drop snatches- 20x3x2, 40x3x2 front squat- 110x4x2 36" box jump- bw x5x2 18" one leg box jump- bw x10x2 working technique here mostly, trying to get comfortable under the bar in a full OH squat.. snatch pulls helped with pulling in close to my body rather than bumping out. looking forward to making some improvements *****
6/27/12 - deads/ohp + throwing: stonesam training 1.25m warmup on stationary bike deads- 135x10, 225x8, 315x3, 401, 455x1, 495x1, 585x1, 605x1, 515x5, 545x3 pullups- bw x10x3 push press- 135x10, 185x3, 205x1, 225x1, 275x1, 305x0 deads felt ok, heavy but ok.. push presses felt great, 275 was stupid easy.. some sort of a mental block with 305.. oh well pm training 15.5# stone *no reverse x5 *full standing x5 *spin x8 having trouble pushing the hip through while holding upper body on standing tosses, but its coming together very slowly.. time to step up the stone practices ***** 6/28/12 - throws: stones & hammeram training 15.5# stone *standing no reverse x4 *standing full x4 *full spin x ~15 lots of footwork drills here before the full spin.. watched a lot of videos of Ryan Whiting and a few others, noticing how explosively they push their left knee out of the back to get the hips moving and hold their upper body back to really get that "pop". Got a vid of one of my final throws, somewhere around 48-49ft. Noticed I seem to be diving into the sprint, rather than leading with my foot. Also dropping my left arm which is making me hunch over. Def some things to work on. pm
training 16# hammer *winds w/no release x3-4 *3 wind tosses x 10-12 no video, nothing impressive here. Focused on sitting back and reaching on the 1st wind.. Focused on pushing my hips left/right as quickly as possible trying to stay in front of the ball. Watched some vids of McKim's beastly heavy hammer and some of Vierras tosses. Noticed how much farther they reach back and catch the ball. Incredible really, especially since I hadn't noticed it already. Goign to really make this a point of focus in the next few hammer sessions. |
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Duncan McCallum
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Posted: 7/01/12 at 9:26am |
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Stone looks good Jake...looking leaner and more athletic.
Mi amor.
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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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jsully
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Posted: 7/10/12 at 11:03pm |
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thanks for the kind words dunc.. some more updates:
7/2/12 - squat/bench + throws: hwfd/ostoneam training 56# wfd *1 turns x5 *full x 12 15.5# stone *msa x2 *full x8 meh, nothing exciting, no real notes to apply here.. msa felt pretty good, going to start working this as a backup pm training 1.27mi in 5mins - warmup on stationary bike squat- triples up to 425x3, 405x5, 315x8 bench- triples up to 335x3, 315x5, 255x10 dips- bw + mini band x10, +2 bands x10x2 meh.. squat bar is feeling heavier and heavier.. looking forward to a deload ***** 7/3/12 - throws: hwfdam training 56# wfd *1 turn x10 focus on separation at the front, get the left leg down fast, sink, drive, explode full x15 stay on toes, pivot right foot for sprint and finish, sink hips to drive to 0, separate at the front.. huge explosion for sprint & finish ... feeling a little better, just feels like there isn't much in the tank for the sprint and finish.. I go to pull and it feels like nothing is there.. frustrating to say the least ***** 7/4/12 - throws: stonetraining 15.5# stone *standing x6-8 *full spin x15-20 watched a lot of vids of ryan whiting, jacko gill, reese hoffa, cantwell and nelson and learned a few things that I put into today's training. driving the left knee down, loading it better without falling into the middle. also working on putting my right where I want it, instead of jumping onto it. from there, explosively pulling my left around... still lots of work to do, but I'm onto something here. ***** 7/5/12 - deads/push presstraining 1.26miles in 5mins on stationary bike for warmup deadlifts- triples to 565x3, 535x4, 425x10 push press- triples to 275x3, 265x4, 205x10 pullups- BWx10, x5x2 *sigh* weaker by the day... unhappy ***** 7/7/12 - throws: stone/wfd/hammertraining 23.5# stone *non reverse x4 *full x4-5 56# wfd x6-8 28# wfd x12-14 16# hammer x4-6 just going through motions, things seem to be getting further off.. just not getting the feeling I was, nothing in the tank, beginning to think I'm overtrained and need some time off. Flagstaff coming up, ugh, terrible time for this to happen ***** 7/9/12 - squat/bench & throws: hwfdam training 56# wfd *stand x8-10 *full x12-16 still nothing in the tank, just no drive and pop. Positions seem good, need to remember to keep my head up.. keep in front of the weight, drive to zero, blah blah blah pm training 1 mile warmup in 3:30 on stationary bike squat- up to 445x1, 405x1 21" box squat- 315x5x3 fast GMs- 225x10x3 bench- up to 355x2, 315x4 dips- bw + efs mini band x10, +2 bands x10 500m row in 1:38 to finish things off felt like I was going to get squashed under the bar, ugh, tired of these bad sessions ***** 7/10/12 - oly training / throws: ostoneam training 15.5# stone *stand no reverse x 6-8 *full stand x 6-8 *full spin footwork drills *full spin x 18-20 again, no pop.. focusing on a fast left leg on the drills.. also trying to stay on my toes on my right so that I can finish with my right knee forward before exploding.. pm training 500m wu row in 1:37 ghr- bw x10x2 muscle snatch- 40kg x3x2, 50x3 power snatch- 60x2x3, 80x3x2 snatch pulls- 80x3x2, 110x3x3 drop snatches- 40x3, 50x3x3 expanded my grip on the drop snatches, much more comfortable in the oh squat position, will give this a shot on the rest of the snatches. a bit sore on the inside of my wrist, but I'm sure that'll go away with time on a side note, I'm now convinced I'm overtrained based on my low calories and overall shitty feeling. I'm weak, low energy, no pop, very "fuzzy" on the throws.. everything just feels off. I feel that the heavy work in the gym is just killing my CNS while on the lower calories so I've decided to switch back to 5/3/1 for my main lifts. Outside of a recovery-esq workout on monday I'm taking off lifting until after the flagstaff games. I'm also done throwing until saturday. From there, I'll throw heavy monday and light tuesday then done for the remainder of the week to recover. |
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Sean
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Posted: 7/11/12 at 7:44am |
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You will NOT regret this decision.
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 7/11/12 at 9:07am |
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indeed.. I'm not a huge fan of lifting submax levels for months on end, but its what needs to be done right now to maintain strength levels and keep my recovery in check..
on a side note, you're a big oly guy so I have a ? for you. I have been contemplating a sort of olympic lifting regime for this off season. Mainly just because I think they're fun, but I want to do an OL meet as well. How would I set up a 3, MAYBE 4 day program for the OL movements?
Obv back squat and front squat will be in there, but what kind of %s? OR would you recommend 5/3/1 for that? Snatches, snatch pulls, cleans, c&js, clean pulls? I just don't know where to start with something like that since its not a traditional way of training. Thoughts?
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Sean
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Posted: 7/17/12 at 8:19am |
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Sorry, Jake, I JUST noticed this.
I've gone through tons of iterations of oly programs over the years, tailoring them to what I needed most over the years or what I wanted to focus on anyway. So some counter questions: you really balls on about competing? You want to power everything or is it full squats and go time? Will your brain break if you train sub-maximally on the strength lifts?
How you feeling, btw? Trying to drop weight during heavy competition season is straight up bonkers, IMO
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Sean
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Posted: 7/17/12 at 8:25am |
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See, this is the big thing right here. You've got to make that mental adjustment early. Now I know some guys who can utterly abandon the weight room and just throw but that's never worked for me at all. Even dropping to just one day a week makes me feeble within 3-6 weeks. So normally, I have this up and down season where I throw well, end up too weak to turn cabers and stuff, then spend 4 or 6 weeks in the gym 3 days a week and in the field for 1 and then come back for a decent end of season.
This year, I hopped on 531 early and found that Wendler's in-season plan for that (its on T-nation somewhere) works pretty damn spiffy. Especially if I toss in a little beach volume. Seems to actually HELP recovery, oddly enough. Of course, I'm only in the field a max of twice a week too, so YMMV. But I'm old and still want to stay married, so some give and take has to occur :)
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jsully
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Posted: 7/17/12 at 10:32am |
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feeling pretty good for the most part. Instead of waiting until tomorrow to bump calories up, I decided to do so on saturday the 14th. Haven't increased them ALOT, but I'm probably somewhere between 3200-4200ish depending on how many fats I take in (for instance, I had 2 massive bowls of spaghetti yesterday + 4 cheese burritos and a bunch of crab meat, lots of fats there). Anyways, outside of catching a cold sunday and feeling like ass yesterday, I feel much better with regards to being recovered. I'm going to throw stone and wfd today, nothing big, just 5-10 throws each and call it. I just want to hit positions and not worry about distance. Tomorrow I'll throw light hammer and a couple tosses with the caber and call it.
I'd really like to do some ice baths, but I don't know how that will affect my cold/virus so I'm waffling on that.
To answer your questions above, I've already mentally prepared myself to get on 5/3/1 so I'll be lifting at submax levels regardless. In between my squat and deadlift days I do a strictly oly day right now: power snatches, snatch pulls and drop snatches, along with some posterior and plyos assistance work, nothing heavy here, just fast and working technique. Thinking about maybe dropping bench on mondays and doing clean pulls/power cleans on monday but I don't know where I would fit in the full cleans and snatches because my 3rd day is deads/ohp + pullups & rows.. In regards to competing, yes I really want to compete in OL, but not at the expense of my throws. It would be more likely to be an offseason meet just to have fun.
interesting, I'll see if I can find the in-season plan. I don't compete as much as the majority of throwers. I've only thrown in 3 games this year to date. I've also done 2 strongman. I've got flagstaff, pleasanton and tuscon on the list for the rest of the year. Celtober if I can make it out there in october. I do well training with the weights 3x/week. I like 2x/week better, but I really like that extra olympic day. Makes me feel like I'm an athlete, moving shit all fast and such, haha. Some will argue, but I've seen a tremendous amount of gains from throwing 4-6 times per week. I have been throwing from 530-730am mon-thurs, then once more during the week and once on the weekend. Although, that has greatly contributed to my overtraining so I've got to step something back a notch, which is why I'm going with 531. The extra time with each implement has helped tremendously with technique. I've seen huge gains in throws distances until recently when my body just broke down. OK, enough of the novel. Thanks for the feedback Sean, I appreciate it. |
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jsully
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Posted: 7/23/12 at 11:59pm |
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pre-flagstaff games update7/10/12 did some snatch pulls, power
snatches, drop snatches and ghr 7/14/12 threw standing ostone, full spin ostone, msa ostone + hwfd & lwfd 7/17/12 threw standing and full spin ostone 7/18/12 threw standing andf ull spin ostone + hwfd & 2-3 lwfd 7/19/12 threw a handful of light hammer everything feeling blegh. Caught a cold on 7/14ish, still feeling meh from training, trying to rest up a bit for the games. log is updated, now onto the games..... *****
7/21/12 - flagstaff gamesFlagstaff Highland Games 22# bs - 37+ - 2nd 16# os - 47+ - 1st 56# hwd - 40+ PR - 1st 28# lwd - 82+ PR - 1st 22# hammer - 85+ - 2nd 16# hammer - 117+ - 1st 18ft 100# caber - 12:15 - 3rd 56# wob - 15'6 stand season PR - tie for 1st 1st overall w/ 12.5pts Def didn't see this kind of performance coming. Stayed up late on friday then got up at 430am to drive up to Flagstaff. Felt very stiff, tired and still pretty beat up. Nutrition has been off, calories very high and dirty. Training has been feeling pretty awful, still feeling a bit overtrained and having a tough time hitting positions. Even told my friends I was expecting them to step up and deal me a loss. Apparently I had more in the tank than I had thought. Braemar went as expected, blegh. Watching the video I can see I still have very little separation. I need to get my hips in front FIRST. Need to drive this into my skull. I'll get some big tosses once I learn to separate on these standing throws. Ostone was blegh. Just trying to hit positions. Really focusing on turning my right foot but kept opening up early. Also letting my left drop in the sprint, blegh. Just bad all together. Need more reps, lots more reps. Several things are coming together here, but I need more time. Hopefully I can put it together for pleasanton. I'll need something big with John D, Beau F and Duncan there. Who knows what other massive stone putters will be there. HWD was kind of a turning point for me. Warmups felt good. Not far, but not sloppy either. Felt smooth and easy. Did a couple 1 turns and 1 full throw. First toss I took it a bit too easy and fouled out the left side, very slow on my sprint and finish, just pushed me out. Pulled it together and hit a nice 40'4". Missed the sprint phase but had a big finish. Took 2 extras and finished with 40'10" but I missed the finish. Had a great sprint but closed myself off pretty good. Watching the vid, I need to be more active about placing my low point in the back. I changed my cast to be a bit higher that way I can "drop into 1" better. I also started turning my upper body a bit sooner rather than waiting for the weight to get in front of me. This is letting me get my hips around and into position for the sprint faster. So, focus now is going to be get that low point behind me again so I can get a longer sprint and pull/push on the finish. Once this comes together, there will be some big numbers. LWD felt good but started off slow. My series went 74-77-79. On extras I went 82 & finished with 81 before calling it quits. Really nailed the drive to zero and the sprint on the 80+ throws. I had great separation and had my left leg down when the weight was still around 8:00 so the drive was big. Looking forward to some big tosses soon. Same thing with the low point though, I caught it drifting a bit to the right. Will fix this. Hammers were a shit show. Apparently when you go from 2500ft elevation to 7000+ elevation, it does something with the oxygenation in your blood... Well.. from the start of my warmup winds I felt a bit off. Was getting dizzy and tunnelling out while winding. This carried over into my throws. After every throw I had to stand there for 2-3 seconds while my vision came back. I didn't fall over or anything, but it was very akward. I was able to maintain composure for the first 2 winds, then the 3rd one would just put me over. Finished with 85 heavy hammer and my first toss with the lightw as 102 ft. I decided to go to 2 winds since it didn't bug me as much on the 2nd wind and dropped one out at 115. Won with 115 and went 117 on extras. Def more in the tank, just hadn't practiced 2 winds in a few weeks so felt off. Went to lunch and hit wob afterwards. After 13', Brozina wanted to go to 14'6 so he could PR at 15'6. We all missed our 1st attempts for stupid reasons and we all nailed our 2nd attempts. Onto 15'6, I hit that 1st attempt and Adam missed it. Went up to 16'6 afterwards which would be a PR for me and hit the bar twice. Just not that much in the tank. New technique needs some polishing. Focused on getting a huge pull ala Zolk style. As soon as it drops, pull like hell and pull my body backwards as well. As soon as I released I would have to take a step back to catch myself. Going to do some playing around with this. Caber was meh, as usual. Easy qualifier then onto William, AZ's only A class stick. First pull was 12:15 which put me in the lead. Passed my 2nd and hit a 1:30 on my 3rd. Adam and Karl stepped up and nailed a 12:00 and 12:05 respectively to push me to 3rd here. Overall a great games. Thanks to Erin Huizingh for doing a great job again this year. Props to Sarah & Keith for helping out with scoring, setup, teardown, etc. Thanks to Adam, Brandon, Jose, Andy, West and all my competitors for pushing me to suck it up and throw far. Thanks to Ryan Seckman for helping me with my throws as he was judging. Pointint out mistakes and what to work on. A great training partner and friend. Huge thanks to Tod Stewart (1800ourlawyer.com) for sponsoring me and continuing to support me. Thanks to my Mrs and son for being there on the field for me, cheering me on. Thanks to my family and friends for coming up to watch and support me as well. Everything means a lot to me and I couldn't be where I am without everyone's help. Thanks once again!! |
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Duncan McCallum
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Posted: 7/24/12 at 12:04am |
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Well Done Jake!
I'll need something big with John D, Beau F and
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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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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 7/24/12 at 12:34am |
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dont sandbag me you sandbaggin sonofabitch
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Duncan McCallum
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Posted: 7/24/12 at 12:40am |
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LOL...no sandbagging here. I know what I am capable of... Might surprise you.P.S. Great use of apostrophes.
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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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grasshopper
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Posted: 7/24/12 at 7:13am |
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"Be polite. Be professional. But have a plan to kill everybody you meet." - General James Mattis, USMC.
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jsully
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Posted: 7/24/12 at 10:28am |
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don't need no apostrophizeez, jew got the point.. lol @ shirt, might buy that for you duncs
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Sean
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Posted: 7/24/12 at 1:54pm |
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This was your key to success. I wish it wasn't true but dirty fuel burns hot :)
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C. Smith
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Posted: 7/24/12 at 2:06pm |
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<55 foot stone quotes go here>
 Nice weights there. |
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Duncan McCallum
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Posted: 7/24/12 at 2:08pm |
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Bwaha!!!
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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...
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 7/24/12 at 2:16pm |
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SOB!!
i've still got 3 more games this year..
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Srokus
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Almost as strong as the top women +75kg Joined: 9/03/08 Location: United States Status: Offline Points: 1131 |
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Posted: 7/24/12 at 7:06pm |
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Nice throws Jake, solid outing despite all the things working against you. Keep working man.
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The best you can do as a follower is second place.
Sponsored by: Team MDUSA pendlay.com/teammdusa heavyathleticsnutrition.com |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 7/28/12 at 12:09am |
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thanks tom..
7/23/12 - squat/benchtraining #1 3:55 mile on stationary bike for warmup 531 bench- 215x5, 250x5, 280x12 dips- bwx10, bwx20x3, bwx10 db curls, lying leg raises, cable twists 20 mins on ellpitical training #2 531 squats- 260x5, 300x5, 345x5 speed box squat- 275x5x3 gms- 225x10, 275x8 done and done.. split it up so I could train with a buddy who was in town. Didn't push too hard on the squats, not sure why, just not much energy. Going to really push this to the grind starting next week. ***** 7/24/12 - oliftingtraining 24" box jump- bwx8, +25(each hand)x8, +35x8, +44x8 muscle snatch- 50kg x3x5 power snatch- 80x3x2, 80x2x4 snatch grip deadlift- 140x3x4 drop snatches- 50x3x3 not bad, starting to feel explosive.. technique is coming together ***** 7/25/12 - deads/ohptraining 20mins on stationary bike, 6.62 miles 531 strict ohp- 150x5, 175x5, 195x8 531 deads- 355x5, 410x5, 465x8 pullups- bwx5x10 = 50total db rows- 110x8 cable twists ran out of time on the db rows, deads and ohp felt good... weight is stabilizing at 273ish eating about 3500cals/day.. macros approx 250/450/85 (p/c/f) ***** 7/26/12 - throws: stone/wfdtraining 15.5# stone *stand x10 *full spin x10 56# wfd *1 turn x8 *full x8-10, best of 41' focusing on pushing my right hip through hard on the standing tosses while getting onto my left. making progress. entry and sprint feeling good on the full spin, working on holding my upper and pushing my right hip, opening up completely before firing out. still a lot of work to do here. wfd feeling really good, 1 turns were all smooth and easy, out around 35ish. full throws were all 36-37ish with little effort. Got after the last 3 tosses and went 40+, 40+, 41+. Happy with this, just need to tighten that first turn some. training leading up to pleasanton will be as follows: monday = squat + stones tuesday = snatches + hammer wednesday = deads + wfd thursday = stones & hammer friday = off saturday = all throws including caber sunday = off going to be putting up my wob standards at my house and will add that in twice per week too, just an easy 10 tosses, working on making 16' easier. I've got some serious work to do in the next 4 1/2 weeks to prep for Pleasanton. Some very heavy hitters are going to be there and I need to be prepared. |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 8/02/12 at 11:06pm |
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7/30/12 - squat/benchtraining cardio: 20mins on stationary bike, 8 miles 531 squat- 300x3, 345x3, 385x4 531 bench- 230x3, 265x3, 300x6 speed box squat- 275x5x3 GMs- 225x10x3 db curls ran out of time and skipped dips, will have to move it along a bit faster next time *****
7/31/12 - snatches/plyos + throws: stonestraining #1 15.5# stone *standing x10 *full spin x10 *wheel drill x15 getting hip through better on the standing tosses, still focus on snapping that right hip and holding the upper body back. Need to push my knee through also.. semi-breakthrough on open stone. Going to try to pick my left leg up a bit higher as I'm turning. I've found that I tend to go immediately to the finish as soon as my left hits the ground. By picking my left up longer I'm still getting my hip around, but I'm giving myself just a fraction of a second to get my right foot turned forward and ready for the finish. From there I can start working on more and more separation. Going to be focusing on this alot over the next few practices. training #2 24" box jump- bwx10, +25#kb x8, 35x8, 44x8, 53x8 muscle snatch- 40kg x3, 50x3, 60x3 power snatch- 60x3, 70x3, 80x3, 45x5 (from hip, focus on keeping bar close) drop snatches- 40x3, 50x3, 60x3 getting much more efficient, pretty exciting. Feeling more explosive, going to be adding clean work in shortly ***** 8/1/12 - deads/ohp + throws: hammertraining#1 16# hammer- 1wind x4... and break *sigh* training#2 cardio: 2.5k row in 11:30.. slow and easy 531 strict ohp- 165x3, 185x3, 210x6 531 deads- 385x3, 440x3, 490x6 pullups- bwx8x4, x6+1+1, x5x2 = 50 total db rows- 80x10, 90x10, 120x12 cable twists muscular and cardio endurance is awful, lol.. that 490 deadlift was cakesauce, but I got to 5 reps and was crushed... tough to breath, muscles burning.. lol.. on the flip side, the cardio is helping out as I'm starting to recover faster between sets. Able to super set better and get out of there quicker.. good sesh ***** 8/2/12 - throws: wfd & hammertraining #1 56# wfd *1 turn x12 *full x 16-20 keeping things easy and hitting positions. keeping a good angle for orbit, separating and driving the weight then getting on my left. good all around. worked on making my first turn tighter and after the first 10ish throws I decided my first turn is pretty solid. I need to make sure I pay attention to my low point in the back. If I allow it to drift too far to the right, I have absolutely no room for error or I drift way to the left of the trig on the sprint. Keep that low point as far right as possible and I can get a nice straight sprint. Also, while playing with the cast, I started casting it towards 2:00 instead of in front of me. I noticed I got a much better drive to zero by doing this. Going to play with it some more on saturday. 56# spin wob x5 just getting the feel of things here. Very akward. Working on getting comfortable on the sprint and getting into position for a big pull. More work needed. |
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phatmiked
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Craig Smith Fan Club Joined: 4/13/07 Status: Offline Points: 1720 |
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Posted: 8/03/12 at 11:06pm |
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And, I'm watching you . . .  |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 8/09/12 at 7:49pm |
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aint that the truth?
was reading through my old pages and saw this. I'm pretty consistent at 40' on hwd now. Threw about 15 in practice today and probably 8 past 40 and the others in 38-39' range. Noticed couple things:
1) slow down my cast. I always seem to do this, when I think I've got it, I speed things up unknowningly and that just kills my footwork.
2) separate more. Noticed that if I keep the "weight at my hip", I never get in front of the ball so I can "drive to zero". I need to relax, let my hips separate and get feet in position, then drive the weight, sprint, relax/separate/feet in position, then drive to zero and huge finish.. Had one out at 41' that felt effortless (2nd to last throw).. tried to duplicate it but couldn't put it together and was getting fatigued so I shut it down.
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rogerws76
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Joined: 1/31/12 Location: Newcastle, CA Status: Online Points: 166 |
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Posted: 8/10/12 at 1:07am |
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Dude, I still say you look way bigger on TV! :)
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Roger
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C. Smith
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Top 10 in the USA - '04 -'11 Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6908951 |
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Posted: 8/10/12 at 7:22am |
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jsully
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I drive to zero, biatch! Joined: 9/13/10 Location: United States Status: Offline Points: 2828 |
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Posted: 8/10/12 at 7:48am |
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C'MON MANNN.. our secret, remember?
lol
I took a picture with Dan Mckim and Sean Betz last year at pleasanton...... dwarfing me, haha.
I've gained a couple (or 10) pounds since I'm not watching the waistline while prepping for Pton so maybe I'll surprise you this time?
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jsully wrote: