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Training Log: Northern Thrower

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Alaska View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/12 at 11:22am
ME Upper

Decent warmup of all upper body and back stuff

Cambered bar, 1 board bench
1x10@bar
1x10@60kg
1x5@80
1x5@100
1x3@120
1x1@140
1x1@150
1x0@155 fought long and hard, but couldn't lock it out
1x2@140
add Super Ram
1x4@150

Crazy bar benchweights suspended from bar using bands
Just did 1 set of that crazy stuff. Put in toolbox for later use.

Close Grip Pause bench
4x6@225

Bent Over Row
1x10@135
3x5@225

Kettlebell Tricep Extensions
15,10,12@35s

Seated Rows(cable)
4x15

Hammer Curls

Notes
Another good Saturday in the books. The Cambered Bar 1bd bench feels like it'll be a good exercise to throw in occasionally as long as my shoulders feel healthy. It basically is like benching from about a 1-1.5" deficit, and I think that will really help my strength off the bottom. I did a decent pause on these, as well.

I spotted a 606lb bench, and did a couple hand-offs on mid 5 benches. That's pretty unnerving, lol.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/12 at 1:12pm
DE Lower

Decent warmup. Knee was achey until it got warm.

Speed box squats12"ish box, which is a couple-three inches below parallel
2x10@135 free
2x3@225
12x3@275

Front box squats with pause on the box
3x5@185

Wide Stance GMs
3x8@185

Hip pullthroughs

Notes:
Did half of my box squats with Chucks and the other half in my oly shoes. Felt good in the oly shoes, so I may be switching back to them for all of my squats, now.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/12 at 4:48pm
OHP Day

Most of my warming up was done at work, during defensive tactics/one-on-one control technique training

OHP some pushed, some not
1xabunch@45
1x10@95
1x8@135
1x5@185
1x3@195
1x3@205
1x3@215
5x3@225 more weight than I've ever used for that many sets

Bent over row
3x10@225

Close Grip Incline
1x5@225
1x4@225
1x3@225
faded fast on these

Front Raise
1x10@40
3x10@35

Shrugs
3x20@315

Notes:

Like I said above, that's more weight than I've ever used for that many sets on OHP. I struggled with triples last year with that weight, and now they're relatively easy. I'll try adding more weight next week to see how far I can take it with the triples. Weight is feeling mo better in the lockout position. There's a lot less stress on my lower back, but that's probably because I'm wearing a belt now.
 
 
In personal news, found out that my baby is a girl. Pretty stoked about that.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/12 at 4:31pm
Today freakin sucked for going to the gym. We were in the mat room from 0800-1700 doing control and defensive tactics. My partner for most of the work is a 300lb strong ass Tongan dude, so it wore me slap out. I didn't expect much on my deadlifts, and I didn't get much.

ME Lower

Light warmup

Deadlift vs 110chain
1x5@225
1x5@275
1x3@315
1x3@365
1x1@405
1x1@455
1x1@475
1x0@495
1X0@475
1x1@455


...done. I think I'll come back and get some accessory tomorrow. I'm toast.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/12 at 6:05pm
ME Bench

Warmups and stuff

Close Grip Bench vs 90chain
some@60
1x5@100
1x5@120
1x2@130
1x1@140
add Super Ram
1x4@140
add 2 board
1x3@150
take away 2bd and ram
1x4@120

Floor Press
1x8@225
2x5@265

Tricep Extension(cable)
2x15

Deadlifts idunnolol
4x1@405
1x11 or 12@405

Curls
some hammer
some ez bar

Seated cable rows
3x20


notes
I did the deadlifts in my oly shoes. Dunno why, just did. I love deadlifting.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/12 at 1:57pm

Training was cut short, since the gym closed an hour earlier than I thought it would. Ooopsie

 
DE Lower
 
Thorough stretching/mobility/warmup
 
Speed Squats
 
..and that was it. Damn timing. I was gonna go earlier, then I decided that I wanted to give my knee a break. After an hour or so, I decided that I need not be a heckin bitch and decided to go anyway.
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/12 at 5:23pm
TASER and OHP day

Got TASERed at work. Made funny noises, then went to the gym for OHP

OHP
some@bar
some@95lbs
1x10@135
1x3@185
2x3@225
5x3@235

Close Grip Incline
3x5@225

Front Raises
4x10

DB Rows
1x12@85
1x20@120
1x12@120

Notes:

Overhead felt a little weaker today, but my body was peppered.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 4/28/12 at 1:03pm
ME Upper

Warming up and foaming

Bench
some@20kg
some@60kg
1x5@100
1x3@110
1x1@140
1x1@160
add Super Ram
1x1@170
1x1@180
add 2bd
1x4@180
no 2 board, no Super Ram
1x4@315lbs

Floor Press
3x5@275

Tricep Pushdowns
some

Notes:
Elbow hurty from baton training. Pleased with the weight that was moved today, though. I feel like I'm making good improvement, and slowly chugging toward that 400.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 5/02/12 at 2:24pm
yesterday's shit

OHP Day

Knee sucks

OHP
some@bar
1x10@95
1x5@135
1x3@185
1x3@225
2x3@235
5x3@245

2 second pause bench
3x5@225

Incline DB Press
2x10@65

Notes:

My knee is in bad condition. Probably won't squat tomorrow or sunday, and stick to deadlifts or other such movements that don't require flexion.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/16 at 10:35pm
After a several year hiatus, I've found my way back to throwing. I never really stopped loving it, but it just wasn't working out for me with the other competitions I do. However, after watching Matt's youtube channel for the last 8 months, I've decided that I'm gonna go all in on training for this year's games. With worlds being up here this year, I really didn't want to miss it.

Currently, I'm in the middle of a quick strength block. After this wraps up in a couple weeks, I'll be doing mostly speed training until the games. I practice throwing 2 or 3 times a week now, and will increase that to 4 times once the new training block starts.

Last week's training highlights:

Deadlifts:
4x4@515
Log Press
3x5@205
Squats:
3x4@465

Missed a bench day, and didn't get much volume with my accessories. Gotta get that in!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/16 at 4:52am
Deadlifting wasn't so stellar. Training heavy immediately upon waking up is tough. Did a slow and ugly feeling 3x3@545 (~87.5%)

Benching wasn't much better the next day, but I didn't feel as slow or ugly. up to 3@315 (~85%) and then did some pullups and back work.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 5/08/16 at 9:48pm
Attended a weightlifting clinic yesterday and learned a ton. I will be incorporating oly lifting into my training and want to be somewhat proficient in the lifts. Hopefully as I get better, my throws will improve as well.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/16 at 8:21am
Last weeks deload went well, I think. Still got some movement in and did some technique work on my snatch. Also threw my baby stone(~12lbs). Nothing special, really, but I did hit 60+ a few times with it.
I'm trying to develop my rotational technique, to overcome my lack of height, but I still generate more power with the glide. The distances aren't far off, but I can definitely tell that the stone has a lot more energy put into it when I glide. Any ideas?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/16 at 1:57pm
Training has been sporadic, but consistently so. Throwing is regular-ish. So far, I've thrown both weights, both stones, done a little work with a little caber, and worked on hammer winds.

Overall, with very limited practice, I am throwing at least as far as I was before I stopped throwing 6 years ago. Technique is ratchet, but I'm stronger than I used to be. Should be able to practice about 12-15 times over the next 3 weeks, so I should (read: HOPE) see considerable improvement.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/16 at 4:44pm
Well, I competed last weekend for the first time in 6 years. I have to say, I'm pleased with how I did and ready to really do some work to improve. Not taking another 6 year hiatus, for sure.

Numbers were roughly:
56- 28'10
28- 55'10"
LH- 95
HH- 75
Caber- 2 turns with a decent stick 18', 105lbs.
Wob- 13' (pr)
Nasty 20lb open stone- 35'9"
23lb Braemar- 34'7" (I'm telling you, the 20 was nasty)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 7/03/16 at 4:46pm
Basic outline for training for the next month

Block 1(4 weeks/1 week deload)
Lift 4 days
Throw and condition 3 days
Lift and throw 1 day

Lifting
Simple linear periodization on power lifts
2x8
2x6
2x4
2x2
Skill work on Olympic lifts
Cleans on squat days, snatches on deadlift  days
3x3 from each position  (high hang, btk, full)
Never higher than 75% current estimated maxes of 210/300

Throwing
Warmup with calisthenics and 2 short sprints
Throw:
Stones and light weight
Hammer and 56
WFH and hammer

Stone
Behind head throw x3
Face forward throw x3
Power throw x3
Single spin x3
Full throw (msa or full spin) x5

LWFD
1.5 Spin x3
Single spin x3
Full throw x5

Hammer
Winds only x3
Wind and release x2 each wind
Full throw x2

WFH
Bottle drill x5
Throw x5

5x40m sprints
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 7/18/18 at 7:45pm
I'm so bad at this loggin business, lately. There's been a few times in the past couple years where I would like to reflect on my training, but there's nothing written. Might as well think about using this one again!

Throws got a little better over last couple years, and I figured out how to throw hammers a few weeks ago.

Current PR's:

Open Stone 16# 43'1.25"
Open Stone 20# 36'10"
Braemar 22# 35'3"
Light Weight 63'11"
Heavy Weight 32'6"
Light Hammer 104'
Heavy Hammer 87'
WOB 13'
Sheaf 25'

Nothing much left on the agenda for this year, other than practice. Slim chance that I'll head out of state to compete in the Pacific Northwest or West Coast somewhere. Things really came together for me this year and I feel like I'm gonna be putting multiple feet on all of my throws by next year, at which point I hope to compete at the Claw.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alaska Quote  Post ReplyReply Direct Link To This Post Posted: 8/12/18 at 10:06am
I've began training with purpose again, but not with any schedule or program. I'm still battling an SI/Iliopsoas/pelvic alignment issue, but I think I'm making progress.

Front squats feel better for my shoulders than back squats, and I worked up to an easy 360 in the midst of some volume work, last week.

Press training 8/9/18

Copious amounts of lateral raises to get the blood pumped to the pain

Push Press
10@135
6@185
3@215
3@235
2x3@255

Incline Dumbbell
10@75
10@95
8@105
7@115

Cable Tri Pushdowns 5x10-16
Tate Press 5x12
Band Pushout 100reps

Overall, this felt decent. Still had a very focused pain in the front of my right shoulder. It wasn't enough to shut it down, and since then it's felt okay. Seems like it stays quiet when everything is fatigued.
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