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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: 8/16/10 at 3:04pm

8/16 Monday

Back to the grind

Jerks (with splt) 230lb 5 doubles

Clean grip hang snatches up to 175lbs x single -then hip snatches 175 for 3 triples

Deadlifts warm-up up to 585 x single (no belt-double overhand hook grip)- then 315 (plus 200lb bands) for 3 triples as explosive as possible

30 inch box jumps 2 set of 2, then add 50lb vest for 2 more sets of 2, then add 100lb vest for 2 sets of 2, then 50lbs 2x2, then bodyweight 2x2

Barbell split jumps with up to 225 x 3 sets of 10 (foot speed)

hammer winds with 30lb kettlebell 5 sets of 10 (trying to watch the ball as it is behind me)

actually felt fairly decent despite competing 2 days ago- wil get to rest again in 2 weeks just prior to Pleasanton games- so need to really knuckle down the next few workouts 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/17/10 at 3:02pm

8/17 throws in the rain

19 heavy hammer throws off dirt-no spikes- going about 80% trying to work on a better release

20 light hammer throws- same thing

42lb braemar stone x 5

22 lb braemar stone x 10

lightning made me run away

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/10 at 1:14am
I guess we solved the two or three tine issue with the fork?
Mule

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/10 at 3:46pm

8/18

incline bench warm-up to 275lb for single then Nieder presses with 135lb 4 sets of 5 (I felt this was too heavy to develop much speed) dropped down to 95lb for 4 sets of 5 and felt more pop

snatch grip high pulls up to 315lb 3 triples then down to 225 for 3 more triples- again trying to focus more on speed (overall today not much explosiveness-probably a bit worn out from Mondays Deadlifts)

High box squats (touch and go) with 405 3 sets of 3

overhead squats up to 135 x double (this is one tough exercise- at least for me)

barbell curls up to 225lb x double then 185lbs x 10 reps

5 20yd sprints at about 80% speed

Myles- my initial experience with the 3 tine fork was definitely a positive one (I believe we both used the same fork this weekend to set records)- see you at Pleasanton

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/10 at 4:27pm

8/19

WOB 80lb KB 10' 6" x 10 reps (made 8 of these) this is actually pretty good for me -best I've done before was 11 ft x 1- despite a lot of back volume in gym this week

56 WFD 2 spins- really focusing on getting first spin with left foot down- this is getting better but transition to second spin is now out of control- 10 reps best 29 ft

Brontosaurus caber (20x 150) 5 pulls best maybe 60 degrees

light hammer (no spikes) x 15 or so- workong on rythm and position-watching ball go round and turning into release- all at about 80% effort- 85ft-ish

3 days rest coming up (well chasing my 4y/o, 2y/o ,and 8 week old around- so I'll call it active rest)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/23/10 at 3:35pm

8/23

Jerks with split up to 260lb x 1, then 235 3 triples

power snatch from floor with split up to 205 x 1, then hip snatch 180lb x 3 triples

Back squats no belt ATG up to 405  x 1, then speed deads with 225 (+ 200lb bands) 3 triples

neck harness extensions 100lbs x 25 reps

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/10 at 3:02pm

8/24

WOB with 80lb KB 10 ft x 3 (made 2/3), 10' 9" x 3 (made 1/3)- WOB done until Pleasanton

Braemar with 22lb stone x 8 to about 31 feet

heavy hammer x 8 (new hammer handle- couldn't hold on at all- forgot tacky) maybe 55ft (this was not very productive at all)

overall fairly poor session- will throw again tommorrow- should do better

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/25/10 at 2:31pm

8/25

threw LWFD x about 1 hr- have issues with WFD that need fixing- think I corrected some of them

drive to Gallup NM tommorrow after work and will try to hit gym Friday for last hard gym workout prior to Pleasanton on Labor day weekend

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8/27

Gallup NM- coach Williams home gym- last heavy workout prior to P-town

hang clean grip snatch up to 190 (bit of press out at end)- then 145 x 3 triples

Jerks with ugly split up to 270lbs (equals body weight)- this is about equal to my push press PR -I think- (only been doing jerks for about 1 month and see potential for 300 eventually)-need to get the shoes

planned on throwing some hammer but only grass in town occupied by football team

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/10 at 1:58pm

8/29- Gallup New Mexico

found different patch of grass to throw on

Light Hammer x 10 with 3 winds then x 10 with 2 winds- went about same distance either way (continue to languish in relative mediocrity with these) (95-100ft)

LWFD x 15 again not particularly good (60ft)

Braemar with light stone (maybe 13lbs) x 15 (42-43ft)

after 2 years of this stuff I find I am pretty decent with the brute strength/comparatively low skill events- WOB, Sheaf, and Caber and still struggle with the more skill based events (stone/hammer/wfd)- after Pleasanton will need to find a way to get some coaching on my weak events

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/10 at 4:25pm

Mon 9/6

Can't resist peer pressure II

Just got off plane from Pleasanton a few hours ago and was planning on day of rest when training buddy calls and asks how I did and then wants to know if I want to go throw??

So I of course did the sensible thing --NOT!!!

56lb WOB x about 12- ending with 5 clearing 14ft

Braemar stone with 22lb stone (applying some new Lowtherian pointers picked up from yesterdays competition) x about 8 with best at 35ft

light hammer 1 winds (no spikes off dirt) working on release x about 10 with best at about 86ft

22lb sheaf toss x 5 about 25-26ft

actually overall a decent training session- despite 2 days in a row of all day throwing and standing in hot sun

Done with Masters competition for the year (have 2 more games where I am going to throw as an A)- overall not a  bad 2nd season (but never good enough)- had several PR's  with 70ft 28 wfd, 47 ft 42 wfd, 33' 6" 56 wfd, 34'3 16lb sheaf (a 40-44 WR), 14'6 56WOB, 18'3" 42lb WOB, and 42 ft OS- Hammers did not go very well this year and got steadily worse a season progressed (despite a lot of work on this) stones are also are a relative weak area- am in process of setting up some coaching likely in November and will spend the off season doing a lot off throwing (fortunately Phoenix allows for year round throwing)

goals for next year include 36ft  56lb wfd, 50 ft 42lb WFD, 72 ft 28lb wfd, 19' 42 WOB, 15'6" WOB, 36 ft Braemar stone, 44 ft OS, 115 ft LH, 93 ft HH, 36 ft 16lb sheaf and to improve caber technique

finished 3rd at Pleasanton (not as well I a would have liked but competition was very tough with seasoned former Pro Ken Lowther clearly a cut above - hammers were really awful for me and knocked me out of second place (defeat is definitely a great motivator and will definitely use it)

Next up will be small games in Sante Fe New Mexico in 2 weeks and then I'll finish season at Tucson 

 

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/07/10 at 3:10pm

8/7

Throwing

56 WFD x 6 2 spin- best 30ft

28 WFD x 3- 60 ft

medium caber x 3 turns (working on carrying caber higher toward chest)

Heavy hammer 1 wind releases (no spikes on dirt) x 8- best 73ft

 

Gym

Jerks up to 265lb then 225lbs x 5 doubles (fast) then 135lbs x 5 doubles (very fast)

Close grip snatches up to 145 x 2

overhead squats up to 115lbs x 2

back squats up to 405 x2 (ATG no belt)

cheat curls up to 245 x 2, then 135 x 20reps

off for next 5 days (good friend from my time in Afghanistan coming by for visit this week)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/10 at 3:00pm

9/14- long lay off for me (1 week)

sad day as family dog died today (brain tumor)

56lb WOB x 12 (up to 14 ft)

Braemar stone (22lb) x 8 up to 31 ft (poor)

Light hammer 2 wind releases x 10

22lb sheaf x 5

compete on Saturday as an "A" in small (but good) games (Santa Fe-NM)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AlDargie Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/10 at 10:51pm
Sorry about your dog. 

Nice work with the training.
Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/10 at 3:33pm

9/15

Al thanks-definitely gonna miss the old hound

Throwing

WOB with 80lb KB x 8 finishing with clearing 11ft (ties PR)

medium caber x 3 turns all 12:00, then four pulls on Brontosaurus-caber best about 60 degrees

Heavy Hammer 2 winds x 10 70-75ft

28 LWFD x 8 mostly around 60 ft

 

then to Gym

Hip snatch up to 220lbs - new lifetime PR

Jerks up to 255 x single

High box/bench squats up to 585lbs x 3

overall fairly pleased with strength level- taking week off last week obviously has helped

compete on Saturday so will rest until then

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/18/10 at 1:48pm
9/18

Santa Fe NM Highland Games

A class (small games-only 2 of us-1st overall


throwing off sandy dirt hard to get footing

Breamar stone 23lb peanut shaped stone-just under 32 ft-1st

HWFD 32+ft-1st

Caber 17'6 x 100lbs 12:15 1st

WOB 56lb- 14' 7" new PR- just missed 15ft 1st

LWFD 65ft on extras 1st

20lb sheaf 26ft- missed at 27 with plenty of height but no accuracy

Heavy Hammer 72ft- 2 winds-no spikes- 2nd-once again hammer
throwing not going well

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/21/10 at 2:11am
Mon 9/20

Albuquerque NM

Hip Snatch up to 195 x single- forgot chalk and couldn't hold bar very
well

Jerks took 3 attempts but got 280lbs-(this is the most I've ever put
overhead-feels good at 43 (lifetime drug free) to be hitting PRs)

Squat 405 ATG no belt

Deadlift 500 x8 (no belt but using straps)-felt pretty easy-probably was
good for 11-12

No more games until Tucson so will focus a bit on basic strength over
next few weeks
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/10 at 5:47am

Time Warp

9/22

Throwing

80lb KB x 5 over 10ft WOB (3/5) 56lb WOB x 5 14 ft all misses into bar

then started throwing 56 WFD and was magically transported back to 2 years ago when I was just learning to throw- hitting about 25 feet (legs were out of control and just had awful timing)- did about 10 of these

switched to Braemar stone with equally as poor results x about 6 throws- decided just to give it a rest

not sure what happened- hopefully just one of those days

heading back out to Gallup NM to work for the Weekend and will try to revisit some throwing and lifting  

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/10 at 10:45am

9/26

Gallup, NM- on call waiting for the operating room to open up so I can fix up an elbow

Light Hammer x 10 (with spikes) 95-100ft

28lb WFD x 15 most in 60-62 ft range with a couple at 64ft (this ties my training PR with this particular implement)- I almost always throw farther in actual games

Light stone 12-13lbs ish stone thrown Braemar style x 8 most 42-45ft with one at 46ft (this represents about a 4 foot pick up with this stone)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/10 at 4:05pm

9/27

Jerks up to 225lbs x 7 reps (missed rep number 8)

Deadlift (no belt, using straps) up to 500lbs x 10 reps- not used to doing high reps- tough last 2 reps

Bench press 135lbs 5 sets of triples for speed

20 yd sprints wearing 50lb vest x 6

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/28/10 at 3:08pm

9/28

back a little tired from deadlifting yesterday

WOB with 80lb KB x 8- 10'-10' 6"

Medium Caber x 10 turns almost all at 12:00- really trying to focus on carrying caber chest high (trying to emulate Mckims style)

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9/29

High pulls (clean grip) 315lbs 5 sets of triples to chest high

Back squats no belt ATG up to 465 x 1, then 405 x 3

barbell curls up to 225 x2 then 185 x 12

neck harness extensions 50lbs x 50 reps

Jump rope x 250 reps

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/10 at 3:39pm

9/30

Braemar with 22lb stone x 8 best about 33ft, then Braemar with 15lb stone x 8 best about 39 ft

not particularly good day (not much snap- a little tired from previous workouts)

head home to Albuquerque to spend next 3 days with family

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/10 at 2:00pm

10/6)

been sick last few days (4 y/o virus vector -aka my son- had cold
and therefore I got a cold)


did a little throwing


56lb WOB- coupling broke and had to use 56lb WFD implement
instead) 10 reps finishing at 13'6"


Braemar with 22lb stone x about 10 all over 33ft and a few over
34ft


light Hammer (still sucks) x 10 mostly low 90's


LWFD x about 8 best about 61'

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/10 at 4:05pm

10/7)]

Best way to get over a cold---hit a PR in the gym


5 x 30yd sprints 70-80% speed


1 arm barbell snatches up to single with 165 (purely coincidental
that McCallum did 160 the other day)


hip snatches up to 225 for single (PR)- don't think I am
getting any stronger but am getting more comfortable with the split-
anyway a PR is a PR


Nieder presses -bunch of triples ending at 125- focusing on speed
and pop


5 x 20 yd sprints at 80-85%


30lb KB hammer winds 5 sets of 10- focusing on staying long

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/10 at 4:07pm
Now you've done it Shawn...
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: 10/11/10 at 5:48pm
10/11

jerks up to 250 x 3 triples (missed last rep on third set-timing off and
poor leg drive today) then 225, 185, 135 all for 3 triples

clean grip hang snatches 135 x 5 triples

ATG no belt back squat up to 405 x single

barbell split jumps 135, 185, 225 x 2 sets of 20 each

felt poor energy/strength going in to workout and kind of just went
through motions today
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Shawn Baker Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/10 at 4:20pm
9/13-Albuquerque- local "big box" gym


really surprised how dependent I have become to the chalk--workout
definitely hampered by not bringing any (bars also had minimal knurling)

started with hip snatches and despite using straps couldn't hold bar worth
a darn so stopped at 175

did a new exercise- not sure if it has an "official" name but basically
added a little weight on one side of a barbell while other was secured to
swivel hinge on ground and did one-armed Braemar style pushes

jump squats up to 315 x 3 triples combined with 3 tucks jumps
immediately following each set

Deadlifts up to 545 x 5 reps no belt- again grip an issue despite using
straps-might have been good for another rep or 2 but just couldn't hang
on- I have pulled over 700lbs in the past with a double overhand hook
grip with no problem (but was using chalk at the time)

barbell curls 225 x3 then 200lbs x 8 reps

cambered bar bench press all the way down for nice stretch- up to 275
for relatively easy single (actually prefer these by far to regular bench
pressing)- then 135 x20 pump set for the wife-

-me- "honey I just won (fill in the blank ) highland games"

- wife-"that's nice dear-looks like your chest is getting a little flat"

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Highland Games' virtually straight legs

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 1:06am
Originally posted by Shawn Baker Shawn Baker wrote:



really surprised how dependent i have become too the
chalk--workout
definitely hampered by not bringing any (bars also had
minimal knurling)

started with hip snatches and despite using straps
couldn't hold bar worth
a darn so stopped at 175



I don't understand this - why the grip problems if you
are using straps? Just curious.

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 jsully Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 8:37am

Originally posted by Shawn Baker Shawn Baker wrote:

9/13-Albuquerque- local "big box" gym
did a new exercise- not sure if it has an "official" name but basically
added a little weight on one side of a barbell while other was secured to
swivel hinge on ground and did one-armed Braemar style pushes

I could be wrong, but I think that's a viking press.. I'd like to play with one of those.

I hear you're going to be competing in the As in tucson, I look forward to competing with you. I'm Jake, the fat bald guy that killed your buddy Adam in Flagstaff, hahaha. We give each other crap all the time and I was over to Rusty's a couple weeks ago learning sheaf and doing some training with Adam. I'm going to have to come over one of these days while you're there so we can get a session in together.

Anyways, nice training in here bud, keep it coming!!!

Oh, and have you checked out the rest of the A competition? Dan Williams, Jon O'neil.. those are some heavy hitters!!

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