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TRAINING LOG: S. BAKER

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Shawn Baker View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/10 at 2:58pm

11/18

Hammer time!

lots of winds and throws with heavy and light hammer x about 90 minutes- maybe 50-60 throws- making adjustments but hammers are still very sick- need to go to see the hammer doctor

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Post Options Post Options   Thanks (0) Thanks(0)   Quote HellsBelle Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/10 at 3:05pm
I would have to see a doctor after that many winds only because my entire
torso would be wrecked!
Adversity cause some men to break; others to break records. 
-William A. Ward
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/10 at 11:40am

Nov 22 Gallup NM (Coach Williams Home Gym)

7,000 feet altitude- definitely feeling the out-of-shapedness up here

Jerks 196lbs 3 sets of 10 reps- weight felt pretty easy but lungs did not like it

Deadlifts 518lbs 5 sets of 4 reps -no belt- easy

25lb plate twists into hammer release 5 sets of 20 (10 each way)

Adriane-the only reason I don't get wrecked doing so many hammer winds is that I don't use torso enough/correctly-(that and I'm wiry and have old man strength)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/23/10 at 12:48pm

11/23

Exciting Galllup NM

spent better part of afternoon taking care of some poor 87y/o that was hacked up in a machete attack to steal his car  

too cold and dark to get much throwing done outside-so off to Gallup fitness center

threw 2kg med ball in raquetball courts x about 30 reps using MSA open stone technique (sure can turn alot easier on raquetball court than off grass)

20 minutes on stationary bike

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 11/24/10 at 1:30am

bummer about the old guy, hope he's alright..

you'll know you're putting enough torso into it (well at least part of it) when you strain your abs.. I'm going on a week now and it's still nagging at me, lol..

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/24/10 at 3:13pm

11/24 Gallup NM - Coach Willams Home Gym

bunch of singles and doubles of hip snatches ending with 202 for 3 doubles

then some power snatches from the floor up to 209  failed at 219 (ran out of pull)

front squats no belt ATG up to 311 (actually felt ok- didn't feel like I was going to get choked out) - then 247 for 5 triples (not yet on the 'Cold Stone Creamery" like it, love it, gotta have it-enjoyment scale for these yet- more like-becoming tolerable

hammer winds with 35lb KB 8 sets of 10 winds (all the same direction)

jump rope with 10lb "heavy rope" 5 sets of 20 (these feel good at 7000 ft elevation)

then 5 sets of 50 jumps with standard rope

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Post Options Post Options   Thanks (0) Thanks(0)   Quote RoadWarrior Quote  Post ReplyReply Direct Link To This Post Posted: 11/24/10 at 4:09pm
Shawn will I be seeing you at Phoenix again this year?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/10 at 11:42am

11/26 Gallup NM (Coach Williams Home Gym)

bench press up to 301lbs x 1 then 201lbs 10 sets of 2 for speed

barbell curls 146lbs 2 sets of 20 reps each

new exercise (for me anyway)--heavy band resisted hip blocks- 10 sets of ten (all on right side)-me definitely likey this one

Jump rope 5 sets of 100

Brian- plan on competing in Phoenix on both days (sat with you young bucks, then sunday with the geezers) look forward to throwing with you again (maybe you can show me how to fix my dang hammer)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/10 at 4:03pm

11/29

Back in Phoenix

Jerks up to 205lbs x 2 sets of 10 reps (second set easier than first)

Deadlifts(no belt, with straps) 545lbs 5 sets of triples (last set was a definite grinder)

band resisted hip blocks 5 sets of 10 reps on right side

25lb plate twists to hammer finish 5 sets of 20 (10 each way)

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/10 at 4:51pm

11/30

did a little throwing with another brand new thrower (alex)

28lb WFD x about 6

22lb Braemar x about 6

light and medium cabers x 2 each

not much positive from my throws todays as I'm still pretty wiped out from deads last night-but got another new thrower excited to participate in the sport

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/10 at 3:05pm

12/1

Nieder presses 115lbs 5 sets of 5

Front Squats (no belt, ATG) 315 x single then 260lbs x 5 triples (pleased with this as low back was still pretty beat from deads 2 days ago)

135lb barbell broad jumps (3-4 ft)-land and immediate vertical jump 5 sets of 5

20 yd sprints x 10 (70 percent speed)

heavy band resisted hip blocks on Right 5 sets of 10

95lb neck harness extensions 20,15,15 reps

(sent in application for Phoenix games)

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/10 at 1:57pm

12/2

had good group out throwing tonight

LWFD x about 10 60-62 ft

15lb open stone using MSA spin x about 8 40-43ft with one just over 44ft new pr

a few hammers- poor- had hard time getting footing in loose dirt so abandoned this one tonight

56lb WOB x about 10 cleared 14'6"

80lb KB WOB x about 5 cleared 10'6" (a couple of misses at 11ft)

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/10 at 2:06pm
How do you like the overweight WFH?  Is it light enough to pull fast, or too heavy?
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/10 at 3:44pm
Duncan- the main negative issues I have with the KB are the length of the implement is relatively short, the handle is relatively fat and hard to grip and timing is a little different - positives are mainly that it develops some specific strength for the event- probably an adjustable weight with a ring handle at about 70lbs would be better (at least for me)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/10 at 3:42pm

12/6

jerks 215lb x 8(miss on 9) then x 7 (miss on 8)- not as well as I would have liked (I'll  use long day at work replacing hips and knees today for lame excuse)

Deadlift (using belt and suit) - dusted off marathon suit from 1996)

single with 600lbs (easy)- weird using belt for first time in several years

then deads with 200lb bands added -425 (+bands) x2, 405 (+bands) x2, 365 (+bands) x2, 315 (+bands) x2, 225 (+bands) x2

right sided heavy band resisted hip blocks 5 sets of 10

20 yard sprints x 10 (at 70% speed)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 12/07/10 at 1:08am
Lookin good Shawn...  Your going to be scary next season....
"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 12/07/10 at 1:19am
Awesome deadlift strength! I do have one question though -
why the high rep jerks, even at this time of year? What is
the point of doing these for more than 5 reps (at the
most)?

We do not stop playing because we grow old. We grow old because we stop playing.



    - George Bernard Shaw



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/07/10 at 12:22pm

12/7 (Pearl Harbor Day)

22lb stone overheads x 5 (best at 41ft)

Braemar stone with 22lb stone x 12 (31-34ft)- trying to work on more separation

56lb WFD x 10 28-30 ft (foot work not good)

56lb WOB cleared 13', 14' and 14'6" on first attempts, then had 9 misses at 15ft and then finally cleared it on attempt number 10!!! (this was a big milestome PR for me and got it done with after deadlifting yesterday)- so I was particularly pleased

 

Peter- I had given myself an arbitrary goal of 225lb x 10 with Jerks (I realize higher reps not all that specific for throwing and will transition back to lower rep stuff fairly soon) 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/10 at 3:00pm

12/8

Bench Press up to 315 x single then 185 x 5 triples (for speed)

Front squats (ATG, no belt) up to 325 x single (new PR) then 270 for 5 triples

hurdle hops 3 series of 3 hurdles then ending on 30 inch box x 5 sets

Landmine style barbell twist with 50lbs added to bar 5 sets of 10

Jump rope 5 sets of 100 jumps 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/09/10 at 1:23pm

12/9


Warm-up overhead throws with 15lb stone x 5 best about 52ft


open stone (15lb stone) MSA x 8 or so- 42-45ft (new PR)- this is
starting to make sense to the old body


28lb LWFD x 8 60-63 ft (decent but not great)


3 easy turns with medium caber followed by 3 pick, run and pulls (best
about 50 degrees) with Brontosaurus caber

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/10 at 2:11pm
12/13 Albuquerque NM

At local big box gym down the street from home in Albuquerque (land of
the biceps curls, bouncing bench presses and fake breasts-which means
absolutely no wait for the olympic platform)

hang snatches 135lbs 5 sets of 5 reps

Jerks up to single at 285lbs for a new PR (took two attempts- borrowed
some chalk on second attempt and smoked it- probably good for another
10lbs- think if all goes well may get 300 overhead by time Phoenix
games roll around in late Feb)

then jerks for 8 doubles at 185lbs (began to slow down on 8th set so shut
it down)

Cambered bar flat bench press up to 275lbs (left all the power on the
platform)- never thought I'd see the day when my long skinny arms put
more overhead then at the bench press

Cheat curls up to 225 triple

side hops over bench 8 sets of 10 (5 each way focusing on immediate
touch and go)

35lb plate twist to hammer finish 5 sets of 10 (5 each way)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote phatmiked Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/10 at 12:48pm
Shawn, you going to San Antonio next year?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote chirolifter Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/10 at 2:41am
WOW they had a platform?!
"It's what you do when no one is watching that builds character."

Gene Flynn
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/10 at 2:09pm

12/15 -Back in Phoenix (Die Hard Gym)

Deadlifts (1996 Marathon Suit/Belt) up to easy single at 645Lbs (double overhand hook grip)

then took off belt/suit for (200lb band added) pulls at 405 x 3 triples

heavy band resisted hip blocks on right side 5 sets of 10 reps

10 x 30 yards sprints while wearing 50lb vest (70% speed)

Mike- if Cosner will have me back -definitely am planning on coming to San Antonio (not sure if I'll try to do both Master's and A's yet- how bout you)?

Gene- olympic platform and the fact that the gym is only 1 mile from the house is the only reason I train there (of course if I dumped a big squat like you did in the video they'd probably have me arrested for scaring the old people)  

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/10 at 2:55pm

12/16

56LB WOB up to 15ft (cleared it on only 6th attempt this time- so making some more improvement- again, happy to get this after deadlifting last night)

Open stone-this is where my legs said "we're done" threw about 12 or so but had nothing left- best only 40ft-ish

Heavy Hammer Winds x about 25, then about 8 throws before hammer broke

time to fly back home tommorrow and take next 3 days off as body is ready for a break

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/10 at 3:04pm

Throwing in the A's at SA eh ese?

Sweet...

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/10 at 4:40pm

12/20

early morning flight into Phoenix, followed by long day at work and a little bit of a cold- sat down on couch and almost didn't get back up...almost

push presses-225lbs 5 sets of triples, then 5 sets of 185lbs x triples

barbell curls 135lbs x 25reps

25lb plate twists into hammer finish 5 sets of 20 reps (10 each way)

20 depth jumps from 30 inch box into immediate tuck jump

jump rope 250 jumps

helped coach some caber 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote phatmiked Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/10 at 3:10am

With you, Big Gene, and the Baabarian competing in the Masters . . . I think I will have to pass on the whippersnappers and jump in the real competition.

Ed says its gonna be on Saturday this year and that will work better with family plans, too.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/10 at 2:58pm

12/21

56lb WOB- good news- got 15ft on 1st attempt tonight- bad news had about 12 misses at lower heights prior to getting to 15ft- then had 10 misses at 15' 3"

heavy hammer (no spikes) x 12 all in the low 70's

22lb Braemer stone x 12 all about 32-33 ft

ate a large pizza afterwards (current BW is 275ish)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 12/22/10 at 2:08pm

12/22

Bench press up to 305lbs then miss with 320lbs (never was much of a bench presser-but this especially sucks)

Front squats up to 275lbs (felt weak so stopped- had planned on about 330ish)- then switched directions and did 135lbs 5 triples with front jump squats (something different- not all that impressed with this exercise)

one arm barbell snatch- up to 170lbs (ties PR- not unhappy considering how relatively weak I felt today)

tire flips (in the rain, so hard to get decent grip on tire) 6 sets of 5 (easy tire probably 400-500lb range)

Heavy band resisted hip blocks on rght side 5 sets of 10

Jump rope 5 x 100

plan to do some throwing tommorrow

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