TRAINING LOG: Stewart and Barron

Sun 2-21-10

Throws: Kneeling (right knee)22 lb shot x10 -16'-18',Single Arm Hammer Winds and release w/ 40" 16 lb hammer x100, 53 lb KB for Distance x6 28'-32' and standing wt fr dist. w/ 45 kb x10.

Wts: Bench Zercher Fronts w/green bands off bounce pad 8x3 @ 225, 5 Second Pause (bottom position) Hex bar jumps 5x3 @ 185, Yoke Twist w/ 100 lbs 4x20 and single leg plyos w/20 lb wt vest 4x10 onto 4" block (done fast w/ no reset)

Pulls: wed. or thrus.

2-22-10: Weather still good thought I'd get one more day in.

14 lb shot drills: pivot drill x10, 360 degree drill x10, South African x10, Scottish Style x6, Full Rotation w/ the 16 lb shot x3.

Next 2 days cardio and stretch.  

Style change I hope Wayne. The old risk averse, playing it safe won't equal 50'. The test will be off the grass on those damp mornings. I know the key to doing the full rotation off grass, just a matter of getting the reps in.

AKA a cambered bar Gene. 

Peter, my chiro suggested( very hi inclines only ) years ago as means to maintain some upper body strength for stone throwing purposes. As you can see I'm very conservative with the wts.  The chains help with the progressive resistance, limiting the load off the break. More an issue of some change in the upper body routine, not really committed to these over the long run.  Been having some good single arm push press work outs with kettlebells.  

Mon 3-1-10

Rotational Shot session 360drill, pivot drill, south african, scottish, full rotation x35-40  

22 shot standing x10

Tues 3-2-10

32 hh the blob x10

standing 35 kb wt fr dist x10

Pud Throws 35, 45, 53 kb x15

Wow, you really are a Southie. I have seen the Departed and Good Will Hunting, so we are like neighbors, lol.  Very impressive sports resume to say the least.

If you ever down South and want to put on a clinic, please let me know Don.

MM

Peter-Box to jump only. Just feeling these is out as I've just started, will start add some real wts. I've also been doing static ( 5 second hold in the quarter squat to jump) to ballistic with the trap bar.

Duncan -the bar has it's limits as it can be difficult to control with heavy wts. and keep in mind it was designed to assist PL's or PL's adopted it back in 70's(?). The bar does create a longer stroke (drop hi on your chest) which is why I think it has a place for shot/stone thowers . My issue is with the design as they were massed produced and the width for me is too wide for the flat bench. My chiro suggested I use it for hi inclines only (these days). I used it too cool down after a bench session ( not any more too much stress on my shoulders)doing very controlled hi-reps 10-15 with 30-50 percent of 1rm. Just be cautious with them.

MM-"once a Southie always a Southie". Ya Hollywodd is all over the Southie Irish Mob nonsense it's getting alittle too much. Nice place to live before they started a forced busing policy. The spin for the shot/stone and wts is all about reps and more reps and some face to face intruction. Larry Brock is doing something in Richmond soon-I would make an effort to go.

Sat 3-6,

20 Braemer x10 36'-38' of the grass no reverse

HH 32 blob (40 inches) x10 68'-72' of the grass w/ blades

45 lb plate loaded 20 inch set-up 2 turn wt fr distance x10 44'-46' asphalt

26 lb 12 inch set-up 1 turn wt fr distance x10 58'-62' asphalt.

Mon. 3-8

Rotational Shot routine w/14 off grass x20-25

Tues 3-9

Pud throws w/ 25, 35, 45 KB's

42 lb hammer x10 50-55'

Fri 3-12

Alt D/B Bench 70x12,12,12

Incline Press 225 10x1

Dips 3x15 ( counter balance machine)

Duncan-total of 12, 6 per arm good change of pace and a little more throw (stone) specific. For some reason I can do these pain free, as opposed to the bench press. I think the added crossing tension with bar is what is giving me shoulder issues. NOTE:On my bench/incline DB work I extend my shoulder out, no locked shoulder socket. No westside lock and shorten everything up, a more relaxed upper back. Yes assist/cheat machine I mean.  

SOME OPTIONS:Bench/Incline throws on Smith,KB bench press on the floor/bench, Incline DB or bar release seated/ standing, Kneeling shot throws, med ball throws and catch single and double arm seated/ standing, plyo push up narrow arms, not sure what there called but the push-ups on the gymnastic rings.  

3-14 Pulls ( Will Tagye in the house to lift and destroy my lawn)

Snatch Grip Hi-Pulls 10x2 @ 225 very fast 10 sec recovery

SGDL (cool down) off platform 2x10 @ 250

Hang Clean Pulls 3x5 @185

GM 250 x15x15