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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/18 at 7:59am
Saturday 4/21/18

Conditioning
  • 2.5 mile walk
  • Loaded carries on stairs


Tuesday 4/24/18

Push Press
  • 45x10, 65x5
  • Then sets of 3 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175


Wednesday 4/25/18

Paused Squats
  • Sets of 5 with 135, 185, 185

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/02/18 at 9:09am
Working through a stomach virus.  I'll resume posting when I get my crap together.

Heh... crap together.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/18 at 9:33pm
I'm down weight, off schedule, and I have some kind of bicep strain happening on the left.  Time to regain some groove on the practice field.

Saturday 5/5/18

Conditioning

  • Loaded carries

28# LWFD
  • hold the X drill
  • throws from the board x 5
  • full throws x 8

Sheaf
  • set and pull x 5
  • full throws x 10
  • overweight bag


Sunday 5/6/18

Braemar Stone
  • re-weighed and re-marked all stones
  • 17# toes to board x 5
  • 22.6# right foot back x 5
  • 26.5# Braemar x 10

42# WOB
  • down / up drill
  • throws x 10

Tom





Edited by TomLawrence - 5/07/18 at 8:09am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/18 at 8:09pm
Monday 5/7/18

42# HWFD
  • hold the X drill
  • throws from the board x 5
  • full throws x 10

Sheaf
  • overweight bag
  • set and pull x 5
  • full throws x 10

Back in the weight room tomorrow.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/18 at 1:03pm
Tuesday 5/8/18

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175


Wednesday 5/9/18

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355

Back on the field tonight, hopefully.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/18 at 9:17pm
Thursday 5/10/18

Bench Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205


Friday 5/11/18

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255


Saturday 5/12/18

16# Hammer
  • winds
  • throws x 10
  • testing my bicep


Sunday 5/13/18

Conditioning
  • Yoda hike -- one hour, all terrain, 60#

Braemar Stone
  • 17# toes to board x 5
  • 22.6# right foot back x 5
  • 26.5# full Braemar x 10

Caber
  • several picks, walks, runs, and pulls
  • balance and timing

Tom



Edited by TomLawrence - 5/15/18 at 12:20pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/18 at 12:19pm
Monday 5/14/18

28# LWFD
  • hold the X drill
  • full throws x 10
  • got some groove back


Tuesday 5/15/18

Paused Bench Press
  • 5 sets of 5 with 135

T-Bars
  • 5 sets of 5 with 100

Push Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/18 at 12:43pm
Catching up...

Wednesday 5/16/18

Dead Lifts
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235

Hit my CNS recovery limit today.  Stopped a little early and didn't throw that night.


Thursday 5/17/18

Strict Press
  • Sets of 5 with 95, 105, 115, 125, 135

Lat PD
  • 5 sets of 5 with 120

Bench Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135

Hammer winds and winds and winds


Friday 5/18/18

Duncan's 11th birthday
  • He's one louder.
  • Cake.


Saturday 5/19/18

Duncan carries
  • 60# around a water park, wave pool, and up a f-load of stairs to water slides
  • Biceps are toast.


Monday 5/21/18

28# LWFD
  • hold the X drill
  • throws x 10
  • turrible

Sheaf
  • throws x 10
  • overweight bag

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/18 at 5:37am
Tuesday 5/22/18

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 155, 155, 155


Wednesday 5/23/18

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 145, 155, 175, 195, 215, 235, 255, 275, 295, 315, 315, 315, 315


Thursday 5/24/18

16# Hammer
  • winds
  • throws x 9
  • chasing clear weather


Friday 5/25/18

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 215, 215, 215


Saturday 5/26/18

Conditioning

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/18 at 9:18pm
Sunday 5/27/18

Break in the weather

42# HWFD
  • hold the X drill
  • throws from the board x 3
  • full throws x 10
  • it took quite a few to get the kinks out so I could move

28# LWFD
  • throws x 5
  • just to crank a few out

42# WOB
  • down-up drill
  • throws x 10
  • working on timing

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/28/18 at 8:03pm
Monday 5/28/18

Staked my self down to the mud with boot blades...

16# Hammer
  • winds
  • throws x 15

Sheaf
  • throws x 10
  • overweight bag, getting progressively so as it took on water

Back to the weight room tomorrow

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/18 at 3:10pm
Tuesday 5/29/18

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 155, 155, 155

T-Bars
  • 5 sets of 5 with 100


Wednesday 5/30/18

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 315, 315, 315

Waiting for a break in the rain to go throw stone and or WOB.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/18 at 9:21pm
Thursday 5/31/18

Bench Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 185, 185, 185


Friday 6/1/18

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 215, 215, 215

T-Bars
  • Sets of 5 with 100, 110, 120, 130, 140


Saturday 6/2/18

42# WOB
  • down-up drill
  • throws x 10
  • smooooth


Caber
  • the day will come when I don't suck at caber
  • today was not that day

22.6# Braemar
  • toes to board x 3
  • throws x 5

28#LWFD
  • hold the x drill
  • throws x 5

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/18 at 6:10am
Sunday 6/3/18

Light Hammer
  • winds
  • throws x 9

Sheaf
  • throws x 10-ish
  • normal weight bag

Making a new caber.  It won't be ready for some time, but at least is will be better than what I have now.


Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/18 at 9:01am
Games week.  Party in Blairsville on 6/9!

Monday 6/4/18

42# WOB
  • throws x 5

16# Sheaf
  • throws x 10
Just went for it for the stretch.  Treated those throws like mobility work


Tuesday 6/5/18

Long Pause Squats
  • Sets of 5 with 45, 95, 135, 135, 135

Fast Dead Lifts
  • 5 sets of 3 with 225

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/18 at 9:34am
Wednesday 6/5/18

Strict Press
  • 3 sets of 5 with 135

Paused Bench Press
  • 5 sets of 3 with 135

Otherwise food, rest, and mobility work for the games this weekend.

Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/18 at 9:45am
Just for fun, my current Hobbit diet:

First Breakfast (4:30am) -- Greek yogurt mixed with pecans, vitamins and supplements

Second Breakfast (around 7am)  -- bacon and eggs and OJ

Elevenses (around 10:30, an hour before lifting) -- a piece of steak and some white rice with honey on it

Lunch (around 1:00, after lifting) -- a piece of steak and some white rice with honey on it, sometimes a protein shake

Tea (around 5:30) -- usually a turkey sandwich and OJ, if not that then something with meat

Dinner (around 7:30) -- family meal with at least some kind of meat, and eggs at least once a week

BW holding at about 193.  I need to squat more.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/18 at 6:43am
Saturday 6/9/18

Blairsville Scottish Festival &Highland Games

Last year I was third in my class, and this year I was ninth.  That's the way Master's Division goes.  Also for the first time in many years I set no PRs at this games.  All my throws were many feet short of where they should have been, so I threw well, but just plain had a bad day for numbers.  I have no excuse.  I just didn't have the power on that day.

All that said, it was a really fun day.  I got to hang out with some of my absolute favorite people in the sport including legends Bill Gray, Kent Durso, John Owen, Myles Wetzel, and Braidy Miller.  I also got to throw with Chris Chamblee, Jeff Jordan, Scott Shaw, Shay Moon, and Trevor McMurry.  All top notch folks, who made the day awesome.  It was also good to see my friends Jeremy Robinson and Josh Sharp in the As.

There were a couple of oddities, several people (me included) who rarely to never foul had some spectacular fouls.  I really lost it on my third LWFD for example and almost took out the judge.  Fortunately that judge was Dave "Butterbean" Summers, who has a nearly supernatural ability to dodge implements.  We also broke a couple of cabers between Masters and As, and the heat got to all of us.

In summary -- had fun, threw below average, didn't get hurt.  A hat trick still.

Thanks to Dave Summers, Deb and Dave McGregor, and John Allen for putting it all together and keeping it going.

Athlete

Open
Stone

21.6lb

Heavy
WFD

Light
WFD

Light
Hammer

Caber
105

Sheaf
16lb

WFH

Tom Lawrence

24'-2.5"


21'-9"


35'-5.5"


66'-6"


50 


22'-0"


11'-0"

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/18 at 12:53pm
Back in the weight room, hurting from the hair down, but doing the best I can.

Tuesday 6/12/18

Paused Bench Press
  • 5 sets of 5 with 135

Push Press
  • Sets of 8 with 45, 65, 75, 85, 95


Wednesday 6/13/18

Front Squats
  • 5 sets of 5 with 95

Dead Lifts
  • Sets of 8 with 45, 75, 95, 115, 135, 155, 175, 195

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/18 at 12:03pm
Finished out last week with normal lifting, but the week was basically CNS recovery.  I'm doing better so far week, and the boss lady has got me on some hip mobility stuff that she uses for her long distance running.  It's a different kind of sore, but I think it will pay off in squats.

Anyway --

Monday 6/18/18

Core, mobility, and conditioning.

Mowed and re-marked the practice field.


Tuesday 6/19/18

Paused Bench Press
  • Sets of 5 with 45, 95, 135, 155

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135

T-Bars
  • 5 sets of 5 with 115

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/18 at 1:25pm
Computer died Thursday of last week, but I have it back up and running now.

Last week finished up with fives across the board and a squat form check with my lifting coach.  All good, just minor adjustments.

Back at it this week -

Monday 6/25/18

Core and Mobility work

Push Press
  • 45x10, 65x5, 75x5
  • Then doubles with 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185

CG Bench
  • 5 sets of 5 with 95

T-Bars
  • 5 sets of 5 with 135

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/26/18 at 12:22pm
Spent a lot of last night dehydrating in the bathroom, so today was a bit off.  Still...

Tuesday 6/26/18

Dead Lifts
  • 45x10, 75x5, 95x5
  • Then doubles with 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335

Done.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/01/18 at 9:27pm
Thursday 6/28/18

Bench Press
  • 45x10, 65x5, 75x5
  • Then doubles with 85, 95, 105, 115, 15, 135, 145, 155, 165, 175, 185 ,195, 205, 215

Tricep PDs
  • 5x10


Friday 6/29/18

Squats
  • 45x10, 75x5, 95x5
  • Then doubles with 115, 35, 155, 175, 195, 215, 235, 255, 275

Tom

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Monday 7/2/18
Core and conditioning


Tuesday 7/3/18

Push Press
  • 45x10, 65x5, 75x5
  • Then doubles with 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 175, 175, 175

CG Press
  • 5 sets of 5 with 115

Wednesday 7/4/18
Core and conditioning
Steak
Fireworks

Thursday 7/5/18

Bench Press
  • 45x10, 65x5, 75x5
  • Then doubles with 85, 95, 105, 115, 125, 135, 145, 155, 165, 75, 185, 195, 205, 205, 205

Friday 7/6/18

Squats
  • 45x5, 75x5
  • Then doubles with 95, 115, 135, 155, 175, 195, 215, 235, 255, 255, 255

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/18 at 9:43am
Back from a week of proper vacation.  Lots of walking offset with eating.

Ate a big basket of fried seafood on the porch of a dive in coastal Alabama while misting fans blew other peoples cigarette smoke across the table and the outdoor stereo blasted Free Bird.  That's a thing that really happened.  'Merica!

Back at the gym later today.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/18/18 at 1:20pm
Reload week --

Monday 7/16/18

Core and Conditioning


Tuesday 7/17/18

Push Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 115, 125, 135

CG Press
  • 5 sets of 5 with 95

T-Bars
  • 5 sets of 5 with 100


Wednesday 7/18/18

Core and Conditioning

Paused Squats
  • 5 sets of 5 with 135

Dead Lifts
  • Sets of 6 with 45, 75, 95, 115, 1335, 155, 175, 195, 215, 235

Rickshaw Shrugs
  • 3 sets of 10 with 270

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/20/18 at 12:49pm
Got some kind of crud, so my energy is down...

Thursday 7/19/18

Bench Press
  • Sets of 6 with 45, 65, 75, 85, 95, 105, 125, 135, 145, 155, 165, 175

Lat PDs
  • 3 sets of 5


Friday 7/20/18

Core and conditioning

Squats
  • Sets of 6 with 45, 75, 95, 115, 135, 155, 175, 195, 215

Good Mornings
  • Sets of 6 with 45, 75, 95, 115
  • Giant sets with squats.

Tom
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I've got a broken bone in my left hand, damaged ligaments in my left wrist, and I've probably got bronchitis.  I'm disgusted with myself, but moving on...

Monday 7/23/18

Core and Conditioning


Tuesday 7/24/18

Push Press
  • 45x10, 65x5, 75x5
  • Then sets of 3 with 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

T-Bars
  • 3x5 with 100


Wednesday 7/25/18

Core and Conditioning

Dead Lifts
  • 45x5, 75x5, 95x5
  • Then sets of 3 with 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335

Tom
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Thursday 7/26/18

Accessories


Friday 7/27/18

Core and conditioning

Squats
  • 45x5, 75x5
  • Then sets of 3 with 95, 115, 135, 155, 175, 195, 215, 235

Foam rolling.  Lots.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/31/18 at 2:17pm
Monday 7/30/18

Core and conditioning.
BW 189.  Haven't seen that in a while.


Tuesday 7/31/18

Dead Lifts
  • 45x5, 75x5, 95x3, 115x3
  • Then singles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375
  • Solid

Tom

Aim high. Stay hungry.
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