TRAINING LOG: Ketchem/Dickens

Nice squat also.  That alone should give you a wide berth.

Maxed out front squat today to see where I am at.

A1- Front squat- 315x1
B1- cluster front squat (4x2)x3x225 10 sec between doubles. 3 min between sets...fried.

Painted/redoing a bathroom for 5 hours for post workout recovery...good times!

Weekend full of lifting, eating cupcakes, a track meet and breakfast at a legendary DC eatery.

Lifting - saturday

Warm-up was eating three cupcakes from a new cupcake place around the corner... Peanut butter was money.

A- snatch high pulls to collar bone 5x2x185
B- rack pull up to 500x1
C- rdl 4x8x225
D- bb bent over row 5x5x185
E- circuit 3x10x inverted pull up/bridge(30 sec)/head supported y's

Sunday- track meet at PG with Dickens and Beau

Shot put- 12.25 meters. Broke 40 feet, post shoulder PR in shot...happy about that!
35# weight- around 39 feet...not sure exactly.

We followed up with breakfast at the legendary Florida Avenue Grilll...if u are in dc gotta hit this up...everything....
biscuits, sausage gravy, corned beef hash, great home fires and sweet tea.
http://floridaavenuegrill.com/history.html

Good times.

have a couple workouts to catch up on here.  nice to have NASGA back.  i was jonesing a bit, i'm not to proud to admit.

7 JAN
dwu
PP - work sets at 225 x 6 x 4 sets
DL - work sets 425x4x4
GHR - 10x3
hang leg raise - 20x2

didn't want to go to heavy, and wanted to get a little volume in.  gonna stick with the traditional stance for the DLs.

8 JAN     Track meet

had a good time with my real close frien's BJ and Beau.  was an early morning.  had to get up at 0500 to pick up the fellas and make it to the PG sports plex on time to in turn wait for a while for the guy to show up with the 35#.
so, I wanted to go 45/45 at this meet to build on the last meet's 43+/43+.   didn't happen.  as the video will show, when i get it posted, the technical aspect of the throws weren't there.  ended' up with 42/42, i believe.
the highlight of the meet for me was my last throw with the weight.  i decided, upon the suggestion of Beau and BJ, to just single turn my last and kill the finish.  I did, but fouled a 47 footer.  I would have been pretty proud of a 47' single turn on the second occasion of throwing the 35.

Serious note:  if i am going to go with the glide, i have to start drilling it and getting reps in.  At this point, i have done jack and squat.  That won't do for the monster year I am planning in 2012.

1/10/12: Push Day

Shoulder Warm-up
A: Front squats 235x8x2 @ 2.62-3.2 f/s
B: Strict Press 115x8x2 @2.62-3.2 f/s
C: BSS 90x3x8
D: Steep Incline DB slow tempo 45x3x8
E: Core Brigde 3x40s

phatmiked wrote: 5jan12    pull/push dwu hang clean - work sets - 255x3, 275x3, 295x3x2, 275x3 inc - up to 275x3x3, drop to 225x12 rvs grip BO Row - 225x10x2 BNP - 135x15  drop to 45 DBs for 6 Dimel deads - 225x20 quick bi/tri drop sets feeling a little flat from the squats on Tues, so pretty happy with the cleans.  tried to maintain good tech and focused on the hip drive and big trap pull.

O.
M.
G.

Now that I think of it, not sure I ever looked at your workouts, before....

1/14/12- Pull Day

Foam Roller
Shoulder Warm-Up
Barbell Complex

A. Quick Cleans 225x6x3 (1 min rest)
B. Deadlift 305x6x2 @ 2.61-3.2 f/s (1 min rest)
C. RDL 225x4x8
D. KB Row 28kgx4x6
E. Fallouts 3x10

Feeling good about today's work.

the highly anticipated video of the PG County meet from 8Jan12.  There is some rare footage contained in this video of true athletes in their natural element . . . .

I have not received any sponsorship funds or goods from MASA.   haha

16Jan12   Push/Pull
dwu
seated BNP - worksets - 185x3, 205x3, 225x2.5, 205x5, 185x8
DL - up to 515 x 3 x 2 sets
JM press - 135x10x2, 135x15
Bi curl drop sets
Hang leg raises - 20x2
stone chair - 10 each side

The 225 x 2.5 BNP is cuz my spotter touched the bar on the 3rd rep.   Aarrrgh!!!  As far as I can recollect that is the most I've ever BNP'd.  Pressing is coming along.
Deads, sigh.  The reps with 515 weren't bad.  But there is such a huge difference between the first half of the lift, ground to knees, and the second half, knees up.  Once I got the bar to the bottom of my knees and I can drive my hips forward, it was cake.  But, decent amount of work getting the first rep out of the hole and to the knees.  Damn long torso.

17 Jan 12    Snatch/Squat

dwu
snatch - 135x3x4 sets
BS - upto 495x1, drop to 405x6, drop to 315x10
lunges - 135x10 each
dimel deads - 225x20
ham curls - couple sets
bi/tri drop sets

kept the snatches light cuz the deads yesterday and the bars don't have knurling all the way to the collars.  stop about 6" short . . . sweet.   and, just wanted to work being crisp and fast
I am pretty sure the 495 is the most I have squatted since switching to the oly style full squats a year or so ago.  there is more there, but that felt pretty good for tonight.

took 19Jan12 off cuz my body told me too.   think i am still recovering from playing single dad for a week last week, and the heavy pull and squat workouts back to back.

21 jan 12
UMD track meet.  had a good time hanging out with my real close frien's Willie James Ketchem, P. Beauregard Fay, and Johnathan Rupert Collins.  Throwing was kinda meh, although I did increase my PR with the 35# weight via single turn out to 45'7".  Thought they put up 46+ on the placard.  oh well.   shot was in the 44' range, but the cutoff to mark after the first attempt was 45'.  John and Beau had some nice throws out in the 53+ range, although JR pulled something in his right buttock region.   I will see about posting the sparse video that was captured at the meet.
And, on this note I have decided to be a flipflopper and just build on all the work i have invested in the spin over the past few years and not go to the glide.  It is a very romantic notion, but I don't want to have to rebuild the stone house.   I think I am just a couple of tweaks away from greater consistency and distances with the spin.   Forgive me Saint Perry and Ulf.   

-- Power Factor phase II starts today --

22Jan12      PF   push/pull
dwu
PP @4.5+ fps - work sets at 205x3, 215x3, 225 x 3 x 6 sets***
RDL Hi Pulls @ 4.5+ fps - work sets at 225x3x6 sets
hang leg raises - 2x20

*** that's a 20 pound increase in the PP from the last PF phase!  VERY happy about this progress.  The poundage for the RDL Hi pull was the same.  I will take that for today.  I have some crap excuses that I think may have effected the pulling.

24Jan12     PF Squat

dwu
snatch - upto 185x3
FS 2.62-3.28 fps - work sets 275x3, 295x3, 305 x 3, 315 x 3 x 3
GM - 225x10
100# KB 12" box step up - 10 each hand
Rvs hyper - 180x12x2
ab wheelie - 20x2

20# increase in weight handled at the desired fps in the FS.  Very happy about this one, too.  Feeling good about my OS program.  Seeing gains in power output and strength.   

271...and still no traps

Threw a little yesterday
100 Hammer Winds (50 right/left) x light hammer
single winds releases 5 right/left
Stand wfd throws x 14kg KB x 7

felt great to get out there and throw a bit

woke up with my left SI joint locked up.  gonna be a good day, tater . . . 

a little late on the entry...but it twas a looooong weekend.. my wife, daughter (18 months) and I drove 6 hours back to PA for nephews wedding....watched his 4 month old before/during/after wedding...drove 5 hours back sunday...zippy training...except...

for a big jump in my deadlift!

Thursday:
Roller
Shoulder Warm-Up

A: Deadlift- worked up to 440x1! Closing in on my best of 485 from 2008.
B: Bent Over Rows 185x5x5
C: Dimels 275x3x8
D: GHR 3x12
E: KB Row 63x4x15, no rest one hand to the next