TRAINING LOG: Ketchem/Dickens

Oh, I don't think you are quite that needy, BJ.   haha

I know I'm not Dickens

Threw today. Nothing great but some good reps in about 45 minutes.
HH x 14 @ 72-74 feet...there was an invisible wall at 74 ft...couldn't get passed that for the life of me...literally ever throw was in that two range.
LH x 16 @ 91-92 feet....again the wall taunted... http://www.youtube.com/watch?v=VWEpWb1Nt8E&feature=youtube_gdata_player

ok, might have missed the mark on the video        haha

Two weeks away from the weights...wasn't my plan to do so, work and grad school got in the way of me doing anything I wanted to do.

Maxed out today to see where I'm at and I am starting the training lab program next week. Have to make some modification to the umber of lifting and throwing days per week though.

Front squat: 315
Incline bench: 250
Clean: 255

Wish I had those weeks back...

old, you look really old

good to see the OHP

Fantastic beard.  

Block II, cycle I, Week I, Day II

Snatches- 95x5x3...Only value in these is to help increase ROM.
Cleans - 205x5x3
Sinle leg boundsx3x5

Post workout....glass of milk and 3 homemade plum filled paczki. My in laws are working on their second cookbook...this one is deserts...and I am more than happy to "judge" the recipes.

10 Mar 12    Crap Throwing session

dwu
some light braemar, OS, 42 wfd, 28 wfd, 12# hammer

was cold, in the 40's, but it was windy, and the wind made it much colder.  couldn't really get warmed up, felt stiff and like i'd left my cns at home.  nothing would really fly much at all.  so, took it easy and just tried to work technical stuff.  gotta work these sessions out of the system.   sigh

better day today . . .

PF  Push/Pull

dwu
PF Push Press @ 4.5+ fps - work sets upto 235 x3x2 sets, then 225 x3x3 sets
PF wide grip RDL Hi Pull @ 4.5+ fps - work sets at 245 x3x5 sets
some quick bi/tri
some core

best thing about this workout is that it confirmed that i don't have a strain in my pec or any issue with my shoulders.  it is just inflammation of my scalenes, particularly the one that runs out to the shoulder.  figured this out over the last week with a couple comments from my good friend Bryan McClain and some research.  Started stretching them and treating basically the same as IT bands.  already getting better.  there was no real effect on my ability to push and pull today.  That's the most important thing.  yea!

for various reasons, skipped my workout on Tuesday.   did it today.

15mar12     Snatch/PF FS

dwu
snatch - upto 165x2x4 sets
FS @ 2.62-3.28 fps - work sets - 275x3, 295x3, 315x3, 325 x 3 x 3sets
Rvs Hyper - 180x12x2
ab wheelie - 25x2

snatch felt off and slow, so i stayed at 165 and focused on tech.  FS felt good.  The 325 is a 10 lbs increase over last PF FS workout.  All reps at 325 were at 2.8-2.97 fps.

here's a little video . . . no homo.   

A CNS fair?  I want to go! 

20 Mar 12    PF Squat

dwu
Snatch - upto 185x2x2
PF Back Squat @ 2.62-3.28 - work sets up to 385 x 3 x 4 sets
PF 12" box step ups - 185x3x3
Rvs Hyper - 180x10x3
Ab Wheelie - 20x3

the 385 for the PF BS is another 10# increase.  Hit the wall on the last rep of the 5th set, counted one work set at 355.  So, I shut it down and tried the step ups.  Tricky getting a good reading b/c you have to reset between each rep.  2nd set is the only one I got a good reading on all 6 reps:  RL - 3.3, 3.46, 3.3 . . . LL - 2.97, 3.13, 2.97.  Interesting.
Note on the ab wheelies:  between the ab wheelies and hanging leg raises, and throwing some through the off season, my abs haven't been getting sore when i throw hammers.  I took a good 10-15 throws on Sunday, so that's good.

Couple more days in this PF phase, then Deload next week and head down to San Antonio for two days of throwing.  Masters on Saturday, Am A's on Sunday.  woohoo!

Some people worry about hitting the chin with a high pull, but not you.  Chin is safe and warm.  Winning.  Do you ever put a chalk line on your beard and say I want to pull it this high?