TRAINING LOG: Matt Thompson

Looks good man.  Really good.  Incline is treating you well.  When you hit the Thistle it will come in handy...Irvin has a great set of stones...easy to get your hands on and...

Wait...damn.

You know what I mean.  I look forward to your PR's.

When is your first game Matt? You have a real advantage with the shot background, I am watching 'how to glide' dvds now trying to catch up. It is indeed throwing season.

Best of luck!

Now if I can just grab this gear-stick and head over to Panama City and I'll play too....

Matt,

5-3-1 seems to be working for a lot of folks...and if that works for you in season than that is what I would stick with, with the addition of significant amounts of throwing.  If you have to drop it back by 50% to really get the weight moving, then by all means do so.  As has been discussed ad nauseum, a 1000 pound squat that takes 45 seconds to complete may, or may not, be as useful to a thrower as a 400 pound squat that takes one second.

When I mapped out my 2010 season it included a hellacious few months of lifting with strength and mass being way up on the list.  Maybe a few PR's here and there...but trying to get SWOLE!  When the season started, goodbye bench press, hello incline.  No squats heavier than 365, or so, and a MESS of overhead lifts and Oly stuff for speed.  Weights I can handle with strict form and as much explosion as I could muster.  Stretching.

And more throwing than I have ever done.

It occurred to me this morning watching some folks on base doing board presses (3 boards, 405 pounds) that yeah, I can do that...but why?  Why bother now?  Why not cut some bodyfat like a ShrinkyDink, get more explosive and be more efficient, then come back with a Duncan-sized plate of whup-ass nachos for everyone in the A's?  But alas, FrankenKnee says not so fast.

Work your technique man.  Work it over and over and over and then some.  Power positions should be reflex...you can get into in from the spin/glide, whatever, anytime you want.  When you can do that, watch what happens.  As the season progresses, you are going to identify weak areas in your program..."Man I have no pull on big cabers."  Or, "Dang, I don't have any pop for sheaf."  At that point, it might be time for a retooling.  Based on what you have reported in your workout log, I think you are doing a fine job of staying balanced...now get poppy!

"Thanks Dunc, now I can throw!"

And throwing is half the battle...GO THROW!

3/13/2010

Official weekly weigh in...  There has to be some sort of dehydration factor in there...  but I don't know how...  Especially with the maintenance of Lean Body Mass... (LBM)

Total Body Weight - 263.0#
Illiac SKF - 10.5mm
BF% - 13.7%
LBM = 227.0#
BF = 36.0#

Last Week -
Total Body Weight - 267.8#
Illiac SKF - 12.0mm
BF% - 15.2%
LBM = 227.1#
BF = 40.7#

Plan for today...  Drills/Drills/Drills/Throw/Throw/Turn a Caber/go watch irish dancing and eat CornBeef... 

Tomorrow...   Lift fast (going to every third day lifting) and Drills

Yeah, my wife laughed at me for doing line drills in the driveway yesterday...  Oh well, she married me...

Wave 4 Workout A.1 (Sqat/Incline)
Warm Up
Front Squats - 5@175#  5@185#  5@195#
DB Incline   5@120#(60's)  5@130#(65's)  5@140#(70's)
Hang Clean Grip Snatch 3x5@115#
SLDL – 3x5 @ 185#
DB Rows   3x5@85# (each arm)
Cable Pull-Downs (kneeling)   3x5@135#
Russian Twists on incline 3x8@(10#,10#,10#) superset with Suitcase Side Bends 3x8@85#

Nutrition: Maintenance/re-feed leading up the the Iced Thistle this weekend...

Alright, survived the Frozen Thistle, mostly intact...  I strained or slightly pulled my right upper trap on the Sheaf...  and I'm right handed so that means...  I was doing something seriously WRONG on the sheaf...  From the picture it looks like I was trying to do an upright row with my right arm and a lateral raise with my left...  No wonder I was 6' shorter than I was last fall.

Checked my weight this morning with only minimal increase (264.6 vs. 263 just over a week ago) following 3-4 days of not logging nutrition and eating relatively heavy in prep for a full day of throwing on Saturday that didn't materialize.  Back on logging my nutrition to see if I can break the 260 mark by 4/3 as stated in my goals.  I also need to add the Recalibration I went through last week on my Body Composition.  I got new calipers that are spring loaded for better control of Skin Fold Measurements.  I was pinching too tight and getting measurements about 10mm lower than they should have been.

These are my revised milestones...

Day 1 - October 10, 2009
Total Body Weight - 309#
Illiac Skin Fold - 52mm
BF% - 33.38%
LBM = 205.9#
BF = 103.1#

Week 13 - January 9, 2010
Total Body Weight - 280.6#
Illiac SKF - 28mm
BF% - 26.3%
LBM = 206.9#
BF = 73.7#

Week 23 - March 17, 2010
Total Body Weight - 265.6#
Illiac SKF - 20mm
BF% - 21.8%
LBM = 207.8#
BF = 57.8#

Revised Goals for 4/3/2010 (Going to be a little too aggressive here, will probably take an extra week or two).

Total Body Weight - 260#
Illiac SKF - 17.5 mm
BF% - < 20%
LBM = > 208#
BF = < 52#

Plan for week: 

Complete De-Load week for 5-3-1 Take about 1 week off from 5-3-1.  3 cardio sessions including Re-Hab type work for my Trap, Elbow and Hip Flexor.  Daily footwork and trigger drills.  Start Cycle 2 on 3/28.  at least 2x per week throwing.  This will put me completing my last heavy lifts on 4/14 (10 days before Scarby).  This should work fairly well.

Also, getting a tire so I can throw at my house without destroying the lawn.  I have an indoor shot, so I can throw "stone" in the driveway.

3/23

PM -

Rubber Band Power Position Drills (keep head back and "snap" into reverse "C")
Line Drills (no weight)

Nutrition - 2775 Cal (36/36/28)

Got my Pallet Bands in last night.  These are 84" Blue Alliance Rubber Pallet Bands.  Amazon (Buy.com) 12 for 26$  I am going to use them for drills, warmup, and as bands for lifting.  Thanks to Coach Mac on the "Throws Clinic" DVD I bought last week.

Been a week since I lifted...  Getting antsy...  But Elbow and Hip Flexor are starting to feel better...  Gotta let them heal.

Oh, Also getting some new "Implements".  I want to be able to throw around the house without putting craters all over the yard.  So I'm getting some old Tires.  Current plan is to have about 4 tires.  at least one will have a short piece of PVC attached with a rope or chain to be used as a hammer.

One other crazy idea is to calculate the length of chain needed to be added to the 28 WFD in order to make the Rotational Moment of Inertia equivalent to the 56 WFD.  This would allow me to practice the appropriate speed of the 56, with a 28+ pound weight.  would probably only do this alone in a big open field for safety reasons...  The extra length of chain would make it painfully obvious if I'm ahead of the weight.

Matt,

I found no cure for the pop in the hip other than NSAIDs (motrin types) four times a day and plenty of sleep.  It still happens but not as much.

Jase

3/27

Plan 2380 (39/39/23)

Actual 2305 (32/43/25)

3/28/2010

March 28, 2010
Total Body Weight - 261#
Illiac SKF - 18mm
BF% - 20.3%
LBM = 208#
BF = 53#

Throwing Day

Hammer Winds with 28WFD 3x10 each way
12# Shot Drills
Toes to Trig
1/2 Open
Power Position
Step Overs
28WFD Drills (Stands/Power Position, Singles @40',5 full throws)
16#Hammer 5 throws (Personal Best 77'3" 1 full wind)

Take away from practice...  I've got solid Power Position Throws.  I got my stand in the 28WFD to 37' and 1 full wind on the Hammer to 77'.  I'm solid on the stone.  I waste almost everything I put into my spins for WFD and Hammer...  Need to Reframe this negative... 

I am developing my spin technique such that I always get into the perfect power position to finish the throw.  This starts with my single spin being perfect every time.

Based on what I see, this should put me close to 60' in LWFD and 85' for 16#Hammer.  This is probably optimistic, but I should know when I have maxed out the singles...

Wave 1.2 Workout A (Sqat/Incline)

Warm Up (Throw for 2+ Hours)

Squats - 5@215#  5@225#  5@245# (Squat as long as the weight moves FAST) +2 (Don't know if Fast is a good description, crisp and smooth, yes.  But that is what I get for throwing 2 hours before lifting...)

Incline   5@150#  5@160#  5@170# (Press as long as the weight moves FAST) +1, +1, +2x1@155#

Hang Clean Grip Snatch 4x3@95#

SLDL – 4x8 @ 185#

DB Rows   4x10@85# (each arm)

Cable Chin Ups (kneeling)   4x8@150#

Russian Twists on incline 2x8@10#
Suitcase Side Bends 1x5@115#

Actual 3460 (42/32/25)

3/29  Recovery - Ouch I just think I'm sore today...  wait until tomorrow

Plan 2400 (32/40/28)

Robin,

It takes me about 5-10 minutes a day to log/setup my basic plan.  I use MyFitnessPal.com which is free and has a HUGE database of food.  I use it online with my computer and I have the Iphone app.  I have a spreadsheet that I drop the number of grams for Carbs/Protein/Fat into and it gives me % of each.  I just pull the numbers out of the MyFitnessPal summary.  It took a little longer early on, but now that I'm 6 months into it, and have been doing it this way for about 3, it is second nature or habit.  You can check out my log with the following link.  Password is - throwfar

http://www.myfitnesspal.com/food/diary/mthompson33

3/29 

Plan 2400 (32/40/28)
Actual  2350 (36/41/24)
 
3/30/2010

Recovery Day 2.  Good general soreness.  Inner Thighs, Hammies, Middle/Upper Back are primary locations.  Not as bad as I figured it would be...

Hip Flexor feels good, Bicep Insertion feeling better as well.  3 days using Dyna-Flex Power Ball  multiple times per day.  Rubber Band Stretches periodically through the day.

Plan 2475 (35/37/27)
Actual 2575 (39/36/25)

3/31/2010

Wave 1.2 Workout A (Deads and Push Press)
Deads Warmup- (Shrugs 3x5@225#) - 5@305# 5@325# 5+2@345# (Pull as long as the weight moves FAST)
Push Press (Clean it from the floor 1x for each set)
Warmup - 5@145# 5@155# 5@165#  (Press as long as the weight moves FAST)
RDLs  3x6@185#
Cable Pull downs 3x6@105#/120#/135# superset with shoulder contractions (bottom of hang, kind of the opposite of shrugs) 3x8@270#
was able to do the Cable Pull Downs at these weights with no pain in Bicep Insertion.

Russian Twists on incline 3x8@(8#,8#,20#) superset with Suitcase Side Bends 2x8@100# (Grip gave out...  RDLs seem to really mess with my grip strength, hopefully make it stronger...)

Still avoiding anything that stresses the Bicep Insertion.  Doing Dynamax PowerBall and arm stretching several times a day.  Trying to pick up the kids with my left arm.  Actively straightening my arm for all exercises and throwing.  It is feeling better.

Plan 2950 (42/37/21) Minimum
Actual 3170 (42/34/24) 


4/1 Recovery - not bad today

Go Throw -  16# Hammer (side throws-single winds), 28#WFD (stands-cast & drop-singles)

Plan 2300 (31/45/24)

Yeah, I've been doing a number of things to work my grip and have had really good success.  Now the only time my grip starts giving me trouble is when I do RDLs.  These use the snatch (wide) grip and it adds a sideways component to the load.  I used chalk last night which made it go better for the RDLs, but my hands were quite tired after them, then I did the pull downs (and especially the shoulder contractions at 270#)  and then doing the suitcase work with the 100s, they were DONE after 2 sets.  I had fun getting the 100 back in the rack...  :)

Weekly Weigh In - 259.8#  Body Fat % - 20%

12 weeks ago I set a goal of 260# for today.  I was at 280.6# and 26% Body Fat.   NAILED IT!

Next stop 235# on June 26, 2010, with Body Fat below 12%.  Time to crank it up.

Thanks Craig. 

I have been checking several ways.  Accu-Measure Calipers with single point.  I am also double checking this with a 3 point (Abdominal, Chest, and Thigh) with slim guide calipers.  Both of these are within a % of each other.  I've also been taking waist measurements and the % drop has been about the same.  I started back in October with a 51" Waist and checked in at 40" this morning.

4/6  Tartan Day!  

Wave 2.2 Workout B (Deads and Push Press)

Push Press (Clean it from the floor 1x for each set)
Warmup - 3@155# 3@165# 3@175# +2x1+2x2 (Press as long as the weight moves FAST)

Deads Warmup- 3@325# 3@345# 2x5@365# (Pull as long as the weight moves FAST) Oh Yeah!

Plan 2900+ (45/34/20)  Beer and Steak post workout...

Actual 3200 (37/36/27)

_______________________________________

4/5 Recovery/Travel

Plan 2300 (34/40/26)
Actual 2100 (30/34/36)