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JSully
08-12-2011, 12:10 AM
yep, another "road to" blahblahblah log.. I thought about digging up my old log, but my training is incredibly different these days. I am currently working towards going pro in the Highland Games. I'm currently ranked 9th in the country in amateurs and have a couple championship games coming up. I've come a long way in the last year and a half but I still have quite a bit to go. While "in season" or focusing on peaking for a Highland Games competition, I will not be training heavy at all. Only assistance, o-lifts and speed work. I'm going to get my hands on a Power Factor device shortly so I can see how fast my reps really are, then focus on going as hevay as possible while still hitting 1m/s.

This log will double as a food pr0n blog.. :evillaugh:

Here is my recent training beginning with this past sunday.

8/7/11 - throws

training
14# stone x8 standing (best of 43'), x8 spin (best of 47')
56# wfd x5-8, best of 36'
28# wfd x5-8, best of 69'
16# hammer x5-8, best of 118'
56# wob x3-4 @ 13'

drove down to tucson to throw with Jason Barba and some of his crew. blegh, terrible session.. everything felt super tight and slow, not happy with this session. I sure hope he got more out of this than I did, haha..

*****

8/8/11 - assistance + o-lift day

training
12" bw box squats x about 10 sets of 5-8, working on form and explosion off the box
clean grip hang snatch- up to 165x5x3
hang clean- up to 255x5x3
push press- 225x5x3
bb rows- 315x8x3
pullups- BWx10, x5

wanted to do some close grip pressing but didn't have enough time. took up too much time working on the box squats. focused on sitting far back and exploding off the box with my hips without rocking.. definitely felt the difference, need to start working this up so I can get that explosion out of the hole again.

went to a friends house for dinner, gnocci w/ steak and some extras, very tasty (http://4.bp.blogspot.com/-PcKUYySNrew/TkSi1lSOFoI/AAAAAAAAAEM/zNr5kud98Yg/s1600/IMAG0325.jpg)

*****

8/9/11 - throws

training
16# hammer x15-20
16# stone, standing x10-15, spin x10-15

hammer went terrible, hips were too tight from the box squates yesterday, was able to get loose a couple times but hips were just too slow once I sped things up. Did get some quality reps in just going slow and hitting positions. stones felt pretty good, really able to get separated and deliver high, still need to work on getting more on my left before popping..

chicken parm for dinner, nom nom nom (http://2.bp.blogspot.com/-bL20nr8K4ZM/TkSkNKZVsSI/AAAAAAAAAEQ/Ay-hTBt_snM/s1600/IMAG0329.jpg)

*****

8/10/11 - throws

training
16# hammer x15-20
53# wfd, single x5-8, double x10-15
28# wfd x5-7

hammers felt much better.. did 5-8 nice and slow, then sped it up a little as time went on until it broke somewhere around 20 throws, didn't go over 80-90%. wfd felt pretty terrible at first then slowly got a bit better.. didn't focus on drilling like I should have as hwfd was getting frustration.. need more reps

*****

8/11/11 - throws

training
28# wfd, single x10, double x15
16# stone, standing x8, spin x8

great session, was able to keep loose, slowed things down and hit positions. Watching the video I see there are a few things I need to work on. I need to get WAY lower for the weights.. I think my cast might be a bit off to my left too so I need to work on that. Please feel free to comment about what you think may need to be changed or worked on. Thanks!!

l_djIOjwCVw

JSully
08-12-2011, 12:12 AM
here's a little ditty I took a couple weeks ago, last heavy workout before switching to the light speedy stuff for prep for my upcoming meet (sept 3rd & 4th).

KA9xz7x7wPQ

-JM-
08-12-2011, 03:43 AM
Good to see you back around Jake.

I am not familiar with HG stuff but I know food and that was some tasty lookin' chicken.

Wish you the best going forward. Were'nt you and your wife expecting? Hope all is well.

I used to post as 'Flynn' by the way. Just in case you're think 'who the fuck is this guy?'

JSully
08-12-2011, 08:29 AM
ah... yes Flynn.. I remember you, how you been bro?

Yes we were expecting. My boy is 8 months old now and growing like a weed. It's so awesome to watch him learn new things, he took to 2 steps yestrday. So awesome.

this pic was taken about 3 1/2 months ago at the Prescott Highland Games.... he's probably 3-5lbs heavier now, haha...

http://www.wannabebig.com/forums/attachment.php?attachmentid=30369&stc=1&d=1313159406

Tom Mutaffis
08-12-2011, 08:40 AM
Nice work on the deficit pulls, it is good to see that you came back strong after the hamstring issues.

-JM-
08-12-2011, 10:28 AM
Doing well, man.

That is a fantastic picture. He'll be throwing very soon. :)

I have a 4yr old and a 19mth old. Time just flashes by.

Coke
08-12-2011, 07:46 PM
Excellent father & son shot. Good luck with the HG comps, seeing you go pro would be awesome.

StLRPh
08-12-2011, 08:28 PM
excellent picture Jake, looks like things have been going well for you and yours. good luck in the upcoming shows

JSully
08-23-2011, 11:49 PM
thanks guys

8/14/11 - throws

training
nil


showed up to the park with my strongman and highland games gear.. Had my xterra loaded up to the gills with weight and gear. During the drive over, the weight had shifted. When I got out to start unloading, I opened my tailgate and a 45lb plate dropped from about chest level on my right foot, just at the base of my big and 2nd toe..

this.did.not.feel.good.

http://1.bp.blogspot.com/-mvYnSL2YklE/TlR4q8LKiBI/AAAAAAAAAEU/dm-xOUUzgag/s1600/IMAG0336.jpg
http://4.bp.blogspot.com/-_6eGVblm2QQ/TlR7Ml--COI/AAAAAAAAAEg/H3mlblN6ELI/s1600/IMAG0337.jpg
http://3.bp.blogspot.com/-aBwxKoO4Svo/TlR6oTpbb-I/AAAAAAAAAEY/vEhIjjXhvDI/s1600/IMAG0338.jpg
http://3.bp.blogspot.com/-2wlQggrFkhE/TlR6su8xQ8I/AAAAAAAAAEc/fKN5wqG4jaA/s1600/IMAG0339.jpg

*****

8/17/11 - assitance + o-lift day

training
speed incline bench + dbl mini bands- 155x3x2, 165x3x6
standing strict ohp- up to 225x5x3
BW pullups- 8x8
seated cable row- 300x8x3
cgbp- 275x5x3

still a lot of pain on the foot, o-lifts were definitely out of the mind. Happy with the strict presses and pullups, keeping away from throwing this week to give time to heal.

*****

8/18/11 - speed

training
15" box squat- 95x alot x alot, 135 x alot x a few, 135x2x8 (for speed)
deads for speed- 225x2x2, 315x2x6

spent a lot of time working on box squats, sitting back, contracting the glutes and firing the hips. started to really feel a pop off the box. i initially started with a 12" box but wasn't getting that pop so I went up. I'll work up in weight then drop the height down to 12" or lower. deads felt stupid easy, nice and snappy. foot felt better fsho, but not great.

*****

8/20/11 - throws

training
15# stone, standing & spin
28# wfd, single & double spins
56# wob, up to 15' & tapping @ 16'
caber, picks & carries w/ 20' 160# stick

decent session.. unable to get explosive with the stone but overall a good day for technique. wfd just wasn't there, couldn't get any action from my drive leg, pain just too much. wob felt great, cleared 15' super super easy, then tapped the bar at 16' a couple times. wob felt good, the picks were pretty good and the carries were ok, but I couldn't get a good sprint without increasing pain so I stopped at 3-4 attempts. overall a productive day, very happy the foot is healing well.

*****

8/23/11 - assist/o-lift day + throws

training
oh squats- up to 135x3x2
hip snatches- up to 185x3x3
hang cleans- up to 225x3x3 & fail @ 275
push jerks- up to an easy 225, fail @ 275
pullups- BWx5x3
bb rows- 275x8x3

throws
16# stone, 10-15 standing, 10-15 spins

I'd like to do an oly meet next year so I need to spend some time learning the movements to be better at them. oh squats weren't too bad, but without oly shoes it's hard to really stay back on my heels without leaning too far forward. Hip snatches were easy, but I didn't catch them in a squat position.. worked hang cleans with nearly no dip. Everytime I got explosive with a good dip it really torqued down on my toe and hurt pretty bad, hence the fail @ 275. I was also trying to catch the clean oly style with elbows forward, rather than just a typical power clean. Push jerks are a bit new, but whenever I got a little dip, the weight got out in front of me.. Need a lot more practice, same issue with the 275, wasn't dipping enough and the pressure was making it hurt. I hate to sound like a whiny bitch, but that 45lb plate really f**ked me up.

stones went really well. able to get semi-explosive but again it was mainly just a technique day. I'm hoping to get after it on friday when I train everything. At the rate my foot is going, I think I'll be good to go for pleasanton and the MN ren fest.. starting to get pretty excited now!!

macros = 69f / 422c / 303p = 3532cals w/ approx 150g carbs pre workot & 75g carbs pre-throws

Coke
08-24-2011, 07:55 PM
Ouch!! - glad the foot has been healing up well.

JSully
08-25-2011, 07:44 AM
thanks big guy, I threw yesterday and could still feel the pain. I'll get that log up later today or tomorrow.

mchicia1
08-25-2011, 07:49 AM
I know nothing about highland games, but what you are doing is pretty effin awesome.

JSully
09-07-2011, 09:47 PM
9/3 & 9/4/11 Pleasanton Games

I'm going to skip the prior posts mainly because they are all just deload workouts working up to this. On friday 8/26/11 I straiend my left patellar tendon. I've been battling wrist issues as well as that dislocated/broken toe from the 45lb plate. On top of that, at some point during that week I rolled my ankle because now that is hurting and swollen... I'm falling apart.

Anyways, onto the P-ton writeup. My wife and I flew into San Francisco where it was a stunningly cold 59 degrees. We walked down a bunch of piers, caught a glipse of Alcatraz island through the thick fog, then drove over the Golden Gate Bridge, seeing absolutely nothing due to the heavy fog. About 3ish we headed to pleasanton, met up with Adam Brezina, chilled for a bit, picked up some grub and went to sleep.

We headed over to the field after breakfast, getting there at about 815a which was apparently too late. After checking in, getting my gear on and very quickly stretching, I got in about 3 warmup throws with the open stone and we were off.

Saturday's series was as follows:

16# open- 42'8' - 6th
56# wfd- 33'9.5" - 5th
16# hammer- 110'8.75" - 4th
Caber- 18'3", 95# - 1:00 - 9th
56# wob- 15' - 2nd

A few notes, everything felt awful. The stone was super wet, even after "drying" it off with the towel. Just wasn't loose enough to get a good wrap. Matt V took this stone 54' so there's no excuses, I just screwed this up bad. HWFD felt awful, I felt like I had no drive whatsoever and most certainly had no lift. Hammer actually felt pretty good, however, digging in was nearly impossible. The first two attempts my blades popped out just after lifting the hammer so I took it nice and slow and went for a huge pull. On the 3rd attempt I finally got dug in and some good speed going, then missed the pull. The caber was a complete shootout caber. It was an easy pick and turn for everyone. Apparently I have an issue with my plant just before pulling and turn to the right rather than landing straight and pulling. Not to mention, the ground was uneven due to the track. Meh, excuses right? I figured it out on the last pull but was still a bit off. I'm still happy with the 1:00. WOB felt great, slowed down the cast a lot and really dug deep. Cleared the 16' bar by 3-4" but didn't get it behind me. That 16' will be mine very soon.

The 2nd day went as follows:

26# braemar stone- 32'7" - 6th
28# wfd- 70'7.75" - 4th
22# hammer- 92'9.75" - 3rd
challenge caber- 19' 105#s - 70 degrees?
challenge wob- 15'

My knee, ankle and wrist were really bugging me the 2nd day, much moreso than the 1st. The stone was VERY hard to tuck and control. It came off the inside of my hand 2 out of the 3 throws and the one throw I got a hold on was hella flat. The wfd felt off as well. For some reason, my body just wasn't pushing 100% and I don't know why. I really pulled it together and dropped a big one on my 3rd attempt, but fouled it out the side. oh well.. Hammer felt really good. I went up to 4 winds which gave me 2 setup winds to get my balance and then 2 more to increase speed. I felt like I got a hold of the 2nd throw. I tried to add more speed on the third but tightened up a bit and lost a couple feet. Overall I'm happy with how the hammer went. Afterwards we went to a challenge caber where only Matt V turned it. It wasn't really a difficult stick, just couldn't get my pull right and being on the dirt track I was unsure of my footing, Cleared 15' wob on the 3rd toss and wasn't coming close to 16'. Just nothing left in the tank.

Overall I took 4th behind John Davis in 3rd, Robin Knebel in 2nd and Matt Vincent in 1st. It was a great competition with some awesome athletes. Really looking forward to the MN Ren Fest this coming weekend. Big thanks to Steve Conway for putting together a great event, as well as our judge Mike Qutermus and all the other assistance provided that made this run as smooth as it did.

*****

9/7/11 - throws

23.5# braemar x 5, best of 33'
16# open x 5, best of 44'
53# wfd x 6, best of 33'
28# wfd x 4, best of 71'
16# hammer x 10, best of 117'

Got an ankle brace and that helped immobilize my ankle so that swelling has gone down. My toe has been feeling good as well as my left patellar tendon so I wanted to get some throws in today before heading to Minnesota this weekendl. Threw stones and wfd at work, uphill and pulled some decent numbers. Threw the hammer at home this evening on flat ground and focused on staying loose and keeping my hips active. I was hitting around 104' and then started thinking about my hips and bumpted it up to the 115's. Steady 112-117' for 5-6 throws before callign it a night. Everything clicked really well despite my poor nutrition lately. High fats, very low protein and less than adequate carbs, especially around training. Weight is holding steady, despite not keeping my calories where they need to be, however, this is definitely affecting performance. Going to get this fixed in the next couple days and make sure I have lots of carbs to take with me on the field Saturday. Taking the next 2 days off to deload, stretch, foam roll, etc. Flying out to MN with Jon O'Neil so that should be a good time.

Coke
09-08-2011, 04:47 AM
Damn good performance and write up, major props on each day's events.

JSully
09-08-2011, 12:08 PM
Thanks coke, despite the injuries I had a decent run in Pleasanton. If I were throwing my typical #s, I would have gotten 2nd. But this was a great learning experience. Can't wait for MN this saturday.

Patz
09-08-2011, 12:26 PM
Lotsa work in here. I know nothing about the form but it looks pretty damned good. Your footwork on those hammer throws is pretty slick. Looks real good.

Invain
09-08-2011, 12:34 PM
Just noticed you started a new log. Hopefully everything heals up quickly. I think my grandpa is in better shape than you are right now.

JSully
09-08-2011, 12:49 PM
Thanks guys. Elwood, the sport is EXTREMELY technique driven. Yes, strength certainly matters. But if you can't get into a position to apply that strength, it's just not going to go.

Also everything is about being fast and explosive rather than super strong. I've got my ass beat down by guys 50lbs lighther than me who I am much stronger than, because they are faster and more explosive. Grinding out a 600lb deadlift isn't going to do anything for my explosion. Which is unfortunate because I love heavy work, therefore I cycle my speed and heavy stuff.

Mark!
09-08-2011, 01:42 PM
Some solid work Jake, sucks about the injuries, hope you get healed up quick. That foot is sexy all purple and smashed, ha. I've been toying with the idea of the Highland Games at the Texas Scottish Festival, but like many, I'd have no idea where to even start.

JSully
09-08-2011, 03:15 PM
Some solid work Jake, sucks about the injuries, hope you get healed up quick. That foot is sexy all purple and smashed, ha. I've been toying with the idea of the Highland Games at the Texas Scottish Festival, but like many, I'd have no idea where to even start.

head over to www.nasga.com and go into their forum board. There are quite a few members that have training groups in Texas and there are a lot of heavy hitters in texas as well. Duncan McCallum, Andy Vincent, Spencer Tyler and a few others (all top 10 amateurs in the country). Andy is a pro strongman and is doing extremely well in the sport. Send either of them a PM and I'm sure they can point you to a local training group. Hope that helps bud. My name over there is jsully as well, so if you've got some questions, feel free to ask in my log or PM me.

Mark!
09-08-2011, 08:22 PM
head over to www.nasga.com and go into their forum board. There are quite a few members that have training groups in Texas and there are a lot of heavy hitters in texas as well. Duncan McCallum, Andy Vincent, Spencer Tyler and a few others (all top 10 amateurs in the country). Andy is a pro strongman and is doing extremely well in the sport. Send either of them a PM and I'm sure they can point you to a local training group. Hope that helps bud. My name over there is jsully as well, so if you've got some questions, feel free to ask in my log or PM me.

Haha so I went to nasga.com and it's apparently some golf club, "the friendly golfer" or something like that. I googled you and found www.nasgaweb.com so I'm guessing that's the one. And it looks like registration is temporarily closed.

JSully
09-15-2011, 03:56 PM
oops, lol, sorry.. yeah it's www.nasgaweb.com

try deleting your cache, cookies and history. I had to do that to get it to work on my home computer..

**********

9/10/11 - MN Ren Fest Amateur World Championship
throws

BS- 36'5.5"..6th
OS- 45'5"..6th
HWFD- 34'..7th
LWFD- 67'10.75"..8th
HH- 88'1"..8th
Caber- 75...8th
WOB- 16'..4th

Overall = 5th

Wow, not sure how I pulled off 5th, really. Shared the field with some big hitters and had a lot of fun throughout the day. You know it's a tight knit competition when a 16' standing wob gets you 4th place. Witnessing Matt V's 17'10" standing wob was pretty incredible. My throws were off and the field wasn't the best, but I had a great time and am looking forward to next year. Thanks to Kevin Dupuis for putting together a great event, thanks to the others that judged, announced, shagged, marked, etc.. Everything ran ultra smooth. Time to man-up, do some work and come back strong for Tucson in 7 1/2 weeks. Then it's off-season, can't wait.

JSully
09-16-2011, 08:58 AM
this log needs more food pics.

so I bring you this:

9/15/11 breakfast (http://jumbo-jake.blogspot.com/2011/09/chorizo.html)

9/15/11 dinner (http://jumbo-jake.blogspot.com/2011/09/chicken-alfredo-nom-nom-nom.html)

Coke
09-16-2011, 10:25 PM
Major props dude, that is a damn good showing.

JSully
09-19-2011, 09:10 AM
thanks coke, I did pretty well with all things considered. Looking forward to this offseason. 1 more games and it's on like donkey kong. Time to drop some huge bombs next year.

finally, deload is finished. Going to start posting some training in here (in addition the food).. today = stones/hammers @ lunch + oly movements & assistance work this evening. Until then, here are some more food pics.

9/17/11 dinner = chili (http://jumbo-jake.blogspot.com/2011/09/91811-dinner-chili.html)

9/17/11 dessert = strawberry shortcake (http://jumbo-jake.blogspot.com/2011/09/91711-dessert-strawberry-shortcake.html)

JSully
09-20-2011, 10:31 PM
9/20/11 - assit/o-lift day + throws
training (evening)

hip snatches- 170x3x3
push press w/power factor
-245x8, no PF
-245x8, fastest 3.71ft/s
-245x10, slowest 3.01 ft/s, fastest 3.71ft/s
hang cleans- 255x3x3
BB rows- 315x8x3
CGBP- 255x5x3

+lying ab raises x3sets


throws (lunch)

16# stone
10 step over drills
10 standing fulls, best of 38'
~20 south african spins, best of 45'

threw uphill at work, as usual. probably not a huge grade, maybe 5' total or so. Very unhappy with the 38', I felt like I really had a lot more in me than that, pretty pathetic.. oh well. Focused on driving my hips around with both my right and left leg, felt pretty snappy and was hitting around 35' on the step over drills. Also focused on getting some height on the throws, I'd say 50% of them were getting there. The spin throws felt pretty good. After about 10 throws I tried to get a better wrap, but that was throwing me way off to the left and dropping about 4 feet off my throws so I went back to the original way. Again, focused on getting some height, as wel as pushing my right knee in after the spin and a very tight and fast spin with my let leg.

evening workout felt great. PF doesn't work too well on snatches and cleans because the bar has to start moving "down" again before acknowledging the rep which was really slowing down the readout.. I mean, 1.5 f/s hip snatch? not so much. Just learning the PF so I hooked it up to the push presses as well and was pleasantly surprised. I'm lazy so I set the weight at 75lbs and moved the decimal 2 places on the watts. Slowest rep was 3.01 f/s and fastest 3.71 f/s, 95% of the reps were over 3.3 f/s. First set actually felt pretty heavy but trying to move the bar faster give me a bit of extra energy to put into the bar. Looking forward to speed day to really see where I'm at.


cals = 4003 w/298g protein, 75g carbs pre-workout for both training sessions

Mark!
09-21-2011, 01:01 AM
Great work bro. Hey I finally heard back from the North Texas Heavies, they invited me out to throw with them, freaking stoked about that.

JSully
09-21-2011, 08:20 AM
sweet bud, with any luck you can get a bit more involved in the games next year. I'm thinking about coming out for either Ft Worth or Arlington next year, so that should be a good time, hopefully we'll meet up then.

JSully
09-21-2011, 10:35 PM
9/21/11 - throws
throws

53# wfd

one turn x 9, best of 37'
two turn x ~8, best of 35'


Threw uphill as ususal. Was stuck at 30-32 for the first 4-5 throws of the one turns. tried to think about what I was doing an d analyze it in my head. I remember from watching videos recently that my left leg is just barely getting down before I start pulling on my release so I thought if I got it down faster I would have a better base to speed up a tidbit more before pulling for the release. Tried this once and immediately jumped to 35'. Tried a couple more times and nailed 37'. Definitely feel more in there but I called it there because I wanted to get some 2 turns in.

My first 2 turn dropped all the way back down to 30'. This is frustrating to say the least. The next went to 31' and then 2 more at 30'. I took a few minutes to think about what I was doing and I don't really think I was accellerating the weight during my sprint, rather just spinning around it. Also, I typically begin my spin when the weight gets to 12:00. By doing this, the weight is ALMOST at 6 before I get into position for my sprint, this means I'm not getting any acceleration going into the sprint. 3rd, I think I'm casting the weight too high which is throwing off my drive forward and therefore am slowing down. So, now I have to fix the issues. I started my spin at 11, got into position, pulled linear, got the left around and it went 34'. Not great but definitely better. Thew a couple more, working on fast feet getting into positions and hit 35'. Again, not great, but better than where I was. That ended up being my last throw as I tore a callus clean off and couldn't get a good grip on the weight anymore.

Just need to remind myself to play around a bit more with the cast so that I can get my feet into position faster, as well as adjust the height. Need to get that left leg down super fast so that I can drive the weight down to my right leg and sprint to the trig, then get that left down super fast again, drive the weight down and pull up and over the trig. Looking forward to sunday to throw wfd again. Tomorrow will be hammers and sheaf.

cals = 4348 w/ 312g protein, 75g carbs pre workout

9/21/11 dinner = chicken tacos (http://jumbo-jake.blogspot.com/2011/09/92111-dinner-chicken-tacos.html)

JSully
09-23-2011, 09:06 AM
9/22/11 - throws + speed work
throws

20# sheaf x ~18-20
16# hammer x 5 winds only, x5 full, best of 120'2"

unk heights on sheaf, focused on getting a huge back swing and really driving it hard down to the ground. Also focused on sitting into it a bit more as to get more pop as well as the timing on the block.

hammers felt terrible at first. I took 5 reps of winds only to loosen up my hips. First throw dropped out around 98' which is usual since I rarely put anything on the first one. After that I was able to get the timing on my hips a bit better and dropped a couple at 105ish. Then I wanted to get after it, really get my hips moving and reached on the 4th wind (yes, I said 4th wind, I'll explain in a minute), that one went 112'. At the beginning of the workout I told myself if I get 120' (which I haven't since may) then I'd call it a day because it's so hot and I just wanted to be done. I went for that fifth rep and really wanted to gas it. The first 2 times I lost my balance as my hips couldn't keep up with the ball to counter. I got it together and tried again, got the ball moving ridiculously fast (for me) and dropped it out there at 120'. Good day.

Yes, I moved to 4 winds with the hammer. Instead of usnig the first wind to get my balance and immediately have to start pushing the speed, I use the first two to get my balance and rhythm. My first wind is just for my balance, then I speed it up a little bit more on the 2nd and that gets my hips in the rhythm, the third is where I turn it on and push the pedal and on the 4th I focus on getting as high and as long as possible.


speed training w/PF (fastest time listed)

speed bench w/ ~45sec between sets


135x3 @ 2.90
135x3 @ 3.01
135x4 @ 2.84
135x4 @ 3.21
135x3 @ 3.21
135x3 @ 3.21
135x3 @ 3.09
135x3 @ 3.21
135x3 @ 3.21
135x3 @ 3.21


speed deads w/ ~45 sec between sets, test: 135x1 @ 4.08


225x1 @ 3.46
225x1 @ 3.33
225x1 @ 3.46
225x2 @ 3.48
225x2 @ 3.83
275x2 @ 3.46
275x2 @ 3.33
275x2 @ 3.46
275x2 @ 3.58
275x2 @ 3.58


speed squats w/ ~60sec between sets, test: 135x4 @ 371, 185x3 @3.46


225x2 @ 3.46
225x2 @ 3.33
225x2 @ 3.46
225x2 @ 3.33
225x2 @ 3.46
225x2 @ 3.33
225x2 @ 3.33
225x2 @ 3.33
225x2 @ 3.21
225x2 @ 3.33


GMs- 225x8x3
BW pullups- BWx8, x6, x4

Humbled. One word to describe how I feel right now. Last night's workout was intense. I didn't realize even my speed stuff on bench was so damn s-l-o-w. I was giving it everything I had and just couldn't break that 3.3 mark. Deads felt great, feels weird pulling that fast but I like it. Squats also felt great, but you can see towards the end when I started getting tired and speed dropped. I only wrote down the fastest reps. Most of the time the reps were either slightly below what is listed. I've done westside style speed work in the past, but holy shit, actually MEASURING the velocity, that changes things up. I love it. Next week will be front squats, sumo pulls and incline bench.

Oh, and it feels like I got hit by a truck today. My hips, hams and lower back are just trashed.

cals = 4120 w/ 308g protein, 75g carbs before each workout

Patz
09-23-2011, 02:24 PM
Is someone holding a stopwatch while you do this?

JSully
09-23-2011, 03:05 PM
I bought a power factor (http://www.storecloset.com/products/Power-Factor-Weight-Lifting-Computer-with-Calorie-Counter.html).

You hook a cord up to the bar that is connected to the unit and it measures how fast the bar is moving, amongst other things. I really only care about bar velocity/speed. I want to lift as heavy as possible while maintaining 1m/s (3.3ft/sec). I'm looking forward to the Tucson games (6 1/2 weeks) to see how this type of training carries over to the games.

Mark!
09-23-2011, 05:44 PM
The power factor looks interesting, pretty awesome.

JSully
09-28-2011, 08:48 AM
3rd page, jeez I need to update more often, lol..

first I begin with food:

9/23/11 - cupcake sammich (http://jumbo-jake.blogspot.com/2011/09/sent-from-my-htc-on-now-network-from.html)
9/24/11 dinner = breakfast (http://jumbo-jake.blogspot.com/2011/09/92411-dinner-breakfast.html)


now the workouts:


9/25/11 - throws
throws

16# stone, stand x8-10, south african x10-12
28# wfd, 5-8 full throws
20# sheaf, 5-8 tosses
20# hammer, 4-6 tosses

Trained with Andrew Hobson, can't thank him enough for all of his help. Worked on planting that left foot hard and pulling it to accellerate the hips on the standing tosses, also his cue of "throw it over the WFD standards" finally got some height to the stone. Good things here. Worked on getting a better wrap with a more linear drive to the trig on the south african, have some work to do here as I was pretty much just spinning around the stone before. I can see how this will generate additional power. Worked on getting the left down quick on LWFD after the sprint. Need to work on not reaching so far though as I had an extremely wide base when it came time to pull. Sheaf felt good, Andrew had me working on my back swing, much much higher. Felt more fluid and was going several feet higher. Good session.

Went to dinner at Oreganos with my family, had great time. The kiddo was scarfing down noodles and cheerios like nobody's business, haha.
cals = ?

*****

9/26/11 - assist/o-lift + throws
training (evening)



hip snatches- 175x3x3
push press- 255(80%)x6, 255x6, 255x10
pullups- BWx5x6
hang cleans- 265x3x3
BB rows- 315x8x3
CGBP- 265x5, 265x4


throws (lunch)

16# stone

~5 step over drills
~5 standing fulls, best of 42'
~10 south african spins, best of 44'

16# hammer x3, best of 107'

threw on my lunch break. standing throws feeling better but the spin felt off. By the time I was tired I realized I should have worked more drills and footwork for the south african, rather than full throws. This bummed me out so I'll do them again tomorrow. Just took a couple easy hammer throws as I was showing a friend how to get the hips involved, rather than just an arm dominant throw.

Weights went well, though everything felt pretty heavy. Still kind of sore from the speed work last week. Looking forward to wednesday to hit that PF again.

cals = 3372 w/ 290g protein, 70g carbs pre-workout for both training sessions.. little light on the food today, no bueno

*****

9/27/11 - throws
throws

16# stone

x8 standing step over drills, best of 38'
x15-20 footwoork drills
x8-10 south african throws, best of 41'


53# wfd

one turn x 5, best of 35'
two turn x ~3, best of 33'
two turn w/ 30# wfd x ~4


Trained on my lunch break, threw uphill of course, different spot than usual so even more of an incline. Felt tired after yesterday's throwing and weight session so #s were pretty down, either that or the increase in incline made my #s look dreary. I'm not one for excuses so I'll just say I need to try harder. Step overs felt really good and snappy. Getting a good pivot off my right leg and driving up onto my block. Been working on pushing my left leg back while blocking to help accellerate the hips. Definitely feel this is working. Worked on driving to the trig while wrapping better for the south african. Can definitely feel a difference, now I need to get some height on the stone again. Seems I fix one thing and the other I forget about, haha. WFD felt alright, hand is still kind of tore up from last week and this weekend but I still hit it hard regardless. Worked on getting a violent pull out of the back on the one turns, then getting that left down fast. Had a good toss at 35', despite being tired. Two turns didn't go as well. Need my first spin to be faster so I can really speed up the weight as I'm driving it down to my leg before the spring, then a strong pull and a quick left leg to plant. Need more reps, story of my life.


cals = 4248 w/ 297g protein, 3 nutri grain bars preworkout, ordering a a couple tubs of waxy maize this weekend.

Invain
09-28-2011, 08:54 AM
Have you used waxy maize in the past? I tried it a year or two ago, can't really remember if it was worth it though.

JSully
09-28-2011, 08:59 AM
yeah I've had it. It's a complex carb that absorbs quickly. All I care about is absorbtion rate. It's cheaper than the other carb drink I was getting, so I'm just going to get the WM instead from amazon for $22 shipped (6.6lbs = 75 servings @ 35g carbs/serving): ON GlycoLoad. (http://www.amazon.com/Optimum-Nutrition-Glycomaize-Unflavored-Pound/dp/B002DYJ0CA/ref=sr_1_1?ie=UTF8&qid=1317221940&sr=8-1)

Brian C
09-28-2011, 09:48 AM
Really great to see you posting again Jake. Always liked your log. Im also totally interested in HG training, but need to learn more about it. Recently when brought up, I asked a very well known athlete of HG if he could help me with a couple pointers and he brushed me off saying I was too small(215#). Told me to come back when I was 50# heavier. Pissed me off big time. So thats got me more fired up to learn. Keep up the great work. And the food pr0n is awesome!

JSully
09-28-2011, 09:59 AM
One of my buddies is ranked top 25 in the A class and is about 215#s. Simply put, mass moves mass, however, technique trumps mass.

Plus, there is a lightweight division for 200#s and under (in california) and 190#s and under everywhere else, that is, if you wanted to drop weight. Check out www.nasgaweb.com. Your avatar says you're from Philly. There are a lot of throwers from the midwest. Unfortunately I don't get to throw with them often because I'm in AZ, so I only know of a couple and they aren't close to you. However, I'm sure there are some and with some asking aroudn over at NASGA, I'm sure you could get a hold of someone for training.

The best way to start is to go to a games and watch (or even participate). There is an A, B and C class. C is for novice and those who have never done it before. B is intermediate, and A is advanced. You move up through the ranks as your throws and technique improves. There are videos you can buy to help with technique and you can either make or buy your implements. Let me know if you need any more hope. It's a super fun sport. I love me some powerlifting and I still compete, but it can get boring after a while. There are many more elements to throwing: positions, when to apply power, when to not apply power, when to push the hip through and when to block. Very fun. Don't be discouraged.

Brian C
09-28-2011, 09:33 PM
Thanks a ton Jake. Very helpful. Ill do some research and look up some throwers in the area. Itll be nice to change it up some.

JSully
09-28-2011, 11:34 PM
glad to help Brian

9/28/11 - speed work

speed training w/PF (fastest time listed)

speed incline bench

115x3 @ 4.08
135x3 @ 3.71
135x4 @ 3.85
135x4 @ 3.71
135x3 @ 3.95
145x3 @ 3.83
145x3 @ 3.71
145x3 @ 3.83
145x3 @ 3.83
145x3 @ 3.83


speed front squats

185x2 @ 3.71
225x2 @ 3.71
225x2 @ 3.83
225x2 @ 3.46
225x2 @ 3.46
225x2 @ 3.46
225x2 @ 3.33
225x2 @ 3.46
225x2 @ 3.33
225x2 @ 3.58


speed sumo deads

225x1 @ 2.84
225x1 @ 3.09
225x1 @ 3.09
225x1 @ 2.84
225x1 @ 2.84
225x1 @ 3.21
225x1 @ 3.21
225x1 @ 3.21
225x1 @ 3.21
225x1 @ 2.96


RDLs- 225x8, 315x6x3
banded pull throughs- green x10x3

+lying leg raises & ab wheel

Sesh started out solid, not a single rep under 3.3f/s until I got to deads. Apparently my sumo deads are hella slower than conventional. Not happy with this either. Also, going to be increasing the rep scheme to 3 reps with everything. Overall, workout felt solid. Definitely not as fatigued as last week, possibly my body is adaptnig already?

stretched/foam rolled tonight


cals = ? shitloads of spaghetti for dinner, lol

JSully
09-30-2011, 08:10 AM
9/29/11 - throws
throws

30# wfd

x10 one turns, best of 68'
x8-10 two turns, best of 69'
x3-5 footwork drills between every couple reps. working on a quick left leg with good separation

16# hammer x 6-8, best of 114'

Trained on my lunch break, threw uphill as usual. Weights felt really well, though a tidbit disappointed with the distance. The day before was my speed day so I'm sure I wasn't fully recovered, but I was hoping for a little better. The 68' one turn was pretty solid so I'm satisfied with that. Between each throw I was practicing foot work. Practicing the pivot, sprint, quick left leg, pivot, pull. My first few tosses were slow so I could work on the footwork while throwing, I think those tosses were around 52-58'ish. Once I sped it up I was getting them out there. I need to video myself a few times to see how it looks, if I'm getting low enough, speed, etc. Hammers went ok, focused on staying super loose and usign my hips to move the ball. By now I had been throwing for about an hour straight so I was getting tired. I dropped a couple out at 114' but was too tired to get my hips moving fast enough for anything higher. Next week I'll spend some exclusive time on the hammer. This week it was all about fixing my o-stone and wfd footwork. Anxious for Saturday's throwing session.

cals = ?, lasagna with the in-laws for dinner, you bet your ass I didn't count dem caloriezzzz.

Coke
09-30-2011, 08:19 PM
Very nice Jake, been doing your thing everyday this week.

JSully
10-02-2011, 01:45 PM
Thanks Coke, the work ain't gonna do itself!!

10/1/11 - throws
throws

23.5# braemar

x5 step over drills, best of 37'
x5 full, best of 38'5" -PR

15# open x ~6-8 south african, best of 46'
42# wfd

x5 one turn, best of 53'
x3 two turn, ? distance

28# wfd x6-8, best of 79'8, 4 throws over 79'
20# hammer x3, best of 108'
22# hammer x2, best of 99'10" -PR
16# hammer x4, best of 114'3"

Threw with Andrew Hobson and Ryan Seckman. Always a priveledge to train with them. Their knowledge of throws is what has projected me to where I am today. Great times as well. A couple quotes from yesterday: "be better", "scooptastic" and "scooppressive".

Onto the throws breakdown. Lots of things learned:

Braemar- don't put so much weight on my right foot. Leaning back farther means I have to wait longer to open up and I'm losing distance. Need to keep more weigth on my left that way I can activate it earler to help push the hips through. I was hitting mid 37's and by changing this one thing (on my last throw) I nailed 38'5" for a sweet PR.
Open- stop rushing it. Nice and slow out of the back and "gracefully" spin. Allow the right to pivot and the hip to pop before pushing through. Patience is what I need, lots of it. As I come around the turn, plant that left and focus on pushing the stone high.

Weights- my orbit is off and I'm scooping. My single turns seem to be alright, but for some reason, I'm rotating my hand up toward the trig and scooping. We didn't figure this out until about the 7th or so throw and I was pretty dead. I focused on keeping my hand rotated down the entire time on my last throw. That fixed the orbit and even with a super late pull due to fatigue, still went 79+. Looking forward to drilling this a bit more so I don't have to think about it as much.

Hammers- need to focus on getting long through the 3rd and 4th wind, not just the 4th wind. Also need to get comfortable turning on the speed. Need to get this ball movign super fast if I want it to go far. Threw a couple with the training hammer then grabbed the heavy hammer which felt infintiely heavier. My 2nd toss with the heavy hammer was a badass pr, so I can't complain. Afterwards went over to light and dropped one out there at 114' but was just too tired to duplicate it.


Great training session. Vid is here:
ek3YEOlJW8c


cals = ?, food pic is here: in & out burger (http://jumbo-jake.blogspot.com/2011/10/10111-dinner-in-n-out.html)

awesome pic of my son in weightlifting shoes is here. (http://jumbo-jake.blogspot.com/2011/10/sent-from-my-htc-on-now-network-from.html)

JSully
10-03-2011, 10:57 PM
10/3/11 - speed work & throws

throws (lunch)

16# stone

~6-8 step over drills, best of 40'
~6-8 standing fulls, best of 42'
~8-12 south african, best of 44.5'


speed training w/PF (fastest time listed)

flat bench + choked mini bands

95x3 @ 3.83
115x3 @ 3.46
135x3 @ 3.46
135x3 @ 3.46
135x3 @ 3.33
135x3 @ 3.58
135x3 @ 3.46
135x3 @ 3.33
135x3 @ 3.58
135x3 @ 3.58


conventional deads + double monster mini bands

225x3 @ 3.83
225x3 @ 3.71
225x3 @ 3.95
315x3 @ 3.33
315x3 @ 3.21
315x3 @ 3.46
315x3 @ 3.33
315x3 @ 3.46
315x3 @ 3.33
315x3 @ 3.58


back squat + choked monster mini bands

185x3 @ 3.33
185x3 @ 3.33
185x3 @ 3.33
185x3 @ 3.33
185x3 @ 3.33
185x3 @ 3.46
185x3 @ 3.46
185x3 @ 3.46
185x3 @ 3.58
185x3 @ 3.46


foam roll/stretch

macros = 53f / 416c / 283p = 3267 cals IF style

Good speed session. Added some accomodating resistance to the bar and it felt good. Really only slowed the squat down, however, by the time I got to the squat I was pretty gassed. Once my hips got nice and warmed up in the squat (about the 4th set) it felt much smoother. By the 6th set I was pushing harder. Next time I'm going to take a few more warmup sets. Definitely had to pull super hard on the deads. First rep of nearly every set was at 3.08. Bench felt pretty solid, despite the unejoyment factor, haha.

Started cutting again today, not a huge deficit, about 20%. I'll weigh in tomorrow morning. Going IF style this go around. I did it before in the past and really liked it. It's simple to skip breakfast, have some BCAAs preWO then a couple larger meals. Goal is to increase strength while dropping bodyweight. I'll stick in a deficit until the beginning of november. In november I'll increase calories to maintenance until after thanksgiving then drop it back down for most of december.

Patz
10-05-2011, 11:00 AM
Nice work in here. Are you getting your reps timed per single rep? That for explosivity training?

JSully
10-05-2011, 11:10 AM
bar speed.. the # listed is the fastest in the three rep series. It's tough to remember all the #s so I just remember the fastest.

So "225x3 @ 3.83" is how fast I'm moving 225lbs through the range of motion, 3.83 feet per second. It only counts the concentric phase of the movement.

Training explosiveness is up in the air, I need to do more research. Everything I've read points to the conclusion that you can't train to be more explosive. You're either explosive or your not. Explosive being defined as how fast you can fire a muscle, not how fast the muscle moves. I'm training for speed, how fast the muscle moves. The faster I can make the muscle directly correlates to the strength of the muscle. After my tucson games I'm going to play around with strength speed (see my thread I reated in the PL section). I'm going to add much more accomodating resistance and focus on keeping the speed above 2.3f/s and get as strong/fast as possible. I'm going to max on all my lifts before, then do this for 12 weeks (in addition to my typical speed work), then max again afterwards. I'll probably deload around the 6-7th week and again after the 12 weeks before maxing again. I'll be interested to see if I got any absolute strength gains without loading up to a 95% bar max every week.

Patz
10-05-2011, 01:45 PM
Interesting. A lot of thought goes into that shit..lol

What do you weigh, roughly

JSully
10-07-2011, 08:07 AM
10/4/11 - throws
am weight = 281lbs

throws

16# stone

x3 step over drills, best of 38'
x6-8 south african, best of 44'


28# wfd

x8-10 one turn, best of 72'
x4-6 two turn, best of 73'


Threw uphill @ work. Better session today with the stones. Worked on keeping my spin tighter and working the ground better. Going to keep focusing on primarily just getting into the power position so that I'm not blowing by my left. Worked on getting some height to the stone too, it's coming along. WFD felt good but not as good as I was hoping. Was steady about 68-70, then I focused on really sinking. Once I did this they were all 71+. Swapped over to two turn and focused on mimicing the one turns in relation to footwork. Once that felt better I focused on sinking more. At the expense of footwork, I was able to sink and vice versa. Still need more reps for footwork + sinking to come together well.

macros = 56f / 388c / 286p = 3188cals IF style

BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p

*****

10/5/11 - assist/o-lift
training

OH squat- bar x5x3
hip snatches- 135x5x3
hang cleans- 225x5x2
pullups- BWx5x6
CF WOD = "Grace" in 2:20
BB rows- 315x6x2
box jumps- BWx5@36", BWx5@30"x2 from seated 18" box

feeling pretty beat up. Attempted 185lb hip snatch and just couldn't get under it. Explosing feeling nil after a couple tough throws sessions + a good speed workout earlier in the week. Did a set of push presses with 135 for 10 reps and the gym owner told me about a crossfit WOD named "Grace" (yes I was training at a CF gym). "Grace" is a 135lb clean/press WOD done for time. Each rep has to touch the ground and fully lockout overhead for 30 reps. My time was 2:20, had to take a ~40 second break in the middle (no the clock didn't stop) after rep 18 as my muscles and lungs were screaming. Regrouped and finished it up. Happy with this, I think I might incorporate a quick WOD for conditioning once or twice a week. Plus it was pretty fun to do. Box jumps felt good, very different jumping on a box from a seated position. Can definitely feel more muscles working. Going to focus on bringing my vert up this off season.


macros = 59f / 430c / 276p = 3281cals IF style

BCAA + beta alaine preWO, postWO meal = 18/226/116/1497cals @ approx 230p

*****

10/6/11 - throws
throws

16# hammer

x4-6 winds
x8-10 throws, best of 110'


Threw uphill @ work. pretty blegh sesh. Felt good in the beginning. Lots of stretching beforehand so I felt pretty loose. Problem was my legs, shoulders, hips and core are so sore from the prior workouts this week, I just couldn't get my hips moving fast enough. Every throw that felt 115+ ended up being 107. Oh well, still got some good reps in. Going to train hammers first next week and bump back stones a day that way I'm well rested enough to get a solid 20-30 reps with the hammer.


macros = 61f / 403c / 278p = 3324cals IF style

BCAA + beta alanine preWO, postWO meal = 12/190/110/1270cals @ approx 2p

JSully
10-07-2011, 08:09 AM
Interesting. A lot of thought goes into that shit..lol

What do you weigh, roughly
really, IMO, any competitive athelte puts a lot of thought into their routine. It's the only way to make bigger strides. My current weight is fluctuating between 281 and 287 as of this week.

JSully
10-07-2011, 08:34 AM
off season training protocol

After much contemplation, I've decided to go with a Westside based routine for my weight lifting. It will be modified from the original 4x/week routine down to 3x/week. I'll be adding in RE work after my ME work. I'll also be adding in some other stuff I typically don't do: step ups, curls, shrugs, delt exercises, etc. At the same time, I'll be dropping oly movements. After two (possibly 3) cycles, I will go back to in-season training with a focus on the oly movements and primarily DE work. RE work will start at 2-3 sets of 20 reps and work it's way down to no less than 8 reps over the course of the 2-3 cycles.

ME = max effort, focusing on heavy weight, speed @ .5.-6m/s (1.64-1.96f/s)
RE = repeated effort, high reps, light weight, endurance work
DE = synamic effort, focusing on speed @ 1m/s (3.28f/s)

Everything will be 10-12 sets of 3 reps with 45-60 seconds rest time for the major lifts, outside of RE work. Assistance work will be by feel, 6-12 reps. Accomodating resistance (bands) will be used for DE work (think 75% weight, 25%), as well as ME work (think 50% weight 50% band), while still focusing on hitting the prescribed speed.

A lot of focus will also be on increasing my vertical as well as conditioning. The week followign the Tucson games I will max out on squat, front squat, deadlift, sumo deadlift, bench, incline bench, strict OHP and push press. After the end of the 2-3 cycles I will max again to see what gains have been made. During this off season I will also focus on getting my bodyweight down to the mid 250s. I believe this will have me leaner, healthier, faster and more explosive, all of which will be needed to bring my game to the next level.

For throwing, I will throw 3x/week. I haven't got an exact throwing schedule as of yet, although I know I will throw either saturday or sunday, plus twice during the week and allow myself 2 recovery days. That means one of my days will have 2 workouts, just like I currently have.

Now, on to the weight training template: (click here for spreadsheet view) (https://docs.google.com/spreadsheet/ccc?key=0AstOSn4PuzNedGxNbjFmTThnMk5rQTZ5Tnc3TzlScHc&hl=en_US#gid=0)


************wk1

monday - ME sq/dl
ME back squat
RE sumo dead
RDLs or GMs + pull throughs
step-ups
core


tuesday - ME bench
ME flat bench
RE strict OHP
pullups
rows
shrugs/flyes


thursday - DE sq/dl
DE conv dead & front squat
RDLs or GMs + pull throughs
box jumps
core


************wk2

monday - DE bench
DE incline bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises


tuesday - ME sq/dl
ME conv dead
RE back squat
RDLs or GMs + pull throughs
step-ups
core


thursday - ME bench
ME strict OHP
RE close grip
pullups
rows
shrugs/flyes


************wk3


monday - DE sq/dl
DE sumo dead & back squat
RDLs or GMs + pull throughs
box jumps
core


tuesday - DE bench
DE flat bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises


thursday - ME sq/dl
ME front squat
RE conv dead
RDLs or GMs + pull throughs
step-ups
core


************wk4


monday - ME bench
ME incline bench
RE push press
pullups
rows
shrugs/flyes


tuesday - DE sq/dl
DE conv dead & front squat
RDLs or GMs + pull throughs
box jumps
core


thursday - DE bench
DE incline bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises


************wk5


monday - ME sq/dl
ME sumo dead
RE front squat
RDLs or GMs + pull throughs
step-ups
core


tuesday - ME bench
ME push press
RE incline press
pullups
rows
shrugs/flyes


tuesday - DE sq/dl
DE sumo dead & back squat
RDLs or GMs + pull throughs
box jumps
core


************wk6


thursday - DE bench
DE flat bench
pushdowns or skulls
pullups
rows
curls/face pulls/side raises

deload the rest of the week & start over

Bruteman
10-07-2011, 06:31 PM
Your throwing is getting better. Seems like you still have a tendancy to spin your whole body together. I always thought of it like a race between my lower body and upper body, and the lower body should win by a lot. Like a batter in baseball when they go to swing. Their hips are almost facing the outfield and the bat and hands are still back behind their head. Gives them that speed and power from the whipping action. I don't really know how to tell you to work on that though. For me, I would just always be repeating "quick feet" in my head. And always focused on doing my footwork as quickly as possible, and the upper body and whatever implement I was holding was getting pulled along for the ride.

lol, keep in mind my knowledge in throwing is limited. I threw shot/discus for 4 seasons(7th-10th grade), and threw hammer and discus for one season in college. And I wasn't any good, I just enjoyed it.

JSully
10-07-2011, 10:33 PM
thanks for the tips. In regards to the weights, you can't drag it the way you can with a discuss, it's just too heavy. You've got to keep the weight by your hip. On the stones, you're certainly right, my separation is terrible. I need to increase flexibility to allow better hip/torso separation so I can get that whip you're referring to. I started donig a lot of torso stretches recently, hopefully it won't take long to see soem results.

10/7/11 - off
throws

53# wob

15' x 10/11
15'6" x 3/4
16' x4/6


Scheduled "off" day for me, however, came home from lunch and discovered my Mrs had gone out to a local farm with one of her friends and the kiddos. So I decided to throw a little wob. I wanted to go 10/10 @ 15' but hit the bar on the way up on the 10th rep. All reps felt pretty solid so I went up and 15'6" was suprisingly easy and I went up again. Of the ones that cleared they were a good 3-4" over, the ones that didn't clear is because the weight either came down in front or hit the bar on the way up.

stretch/foam roll in the evening

macros = 99f / 192c / 282p = 2821 cals IF style

BCAA + beta alanine preWO, postWO meal = 32/132/114/1272cals @ approx 2p

JSully
10-11-2011, 10:58 PM
lets start with a food pic:
F lucky charms (http://jumbo-jake.blogspot.com/2011/10/f-lucky-charms.html)

*****

10/9/11 - throws

throws

23.5# braemar

x6-8 step over drills, best of 36'
x4-6 full, best of 37'6"

16# open x8-10 south african, best of 46'
56# wfd

x6-8 one turns, best of 36'
x6-8 two turns, best of 37+

22# hammer x3-5, best of 96+
16# hammer x8-10, best of 117+

nice session.. wasn't feeling the braemar as well as last week, focused on keeping a straight right arm and really opening up wide before punching the stone.. felt good, need more reps. for open, focused on getting a strong wrap and holding my left back as long as possible.. again, need more reps.

wfd felt good, though was already getting tired from the stones, especially since it was about 1030a and I was only running on about 13g BCAA at the time. dropped a few out there nicely, focused on fast feet and getting into position for a strong pull. switched to full throws and was satisfied with the #s.. held onto the weight a bit long on three of the throws that still went 37+, they would have been big tosses.. need to continue working on positions and speed so that I can get a good strong pull, also need to sink more.

hammers felt pretty good, but slow.. couldn't get good speed on any of them and the on that i really had moving came out of my hands right before I was about to pull. That would have been 120+, I tried to recover but was only able to get 117 a couple times. Need to work on speeding my winds up and catching the ball farther behind me.

macros = ?

BCAA + beta alanine preWO, postWO meal = 2600 cals

*****

10/11/11 - throws + speed & a little heavy

throws
16# hammer x14-16

focused on reaching back farther to catch the hammer.. none of the throws had any juice on them, just trying to hit positions. last throw i tweaked my abs just a tiny bit so I shut it down.. going to take some vitamin-I and stretch a bit to help it heal up, should be good to go for some light & easy hammer work this weekend.

speed training w/PF (fastest time listed)
sumo deadlift

225x3 @ 3.33
225x3 @ 3.21
225x3 @ 3.33
225x3 @ 3.58
225x3 @ 3.46
275x3 @ 3.09
275x3 @ 3.21
275x3 @ 3.33
275x3 @ 3.33
275x3 @ 3.33

conventional pulls- 405x4, 515x3, 605x1

incline bench + choked mini bands

135x3 @ 3.58
135x3 @ 3.95
135x3 @ 3.95
145x3 @ 3.83
145x3 @ 3.71
145x3 @ 3.83
155x3 @ 3.71
155x3 @ 3.58
155x3 @ 3.46
155x3 @ 3.58

incline bench- 225x5, 275x3, 315x1

good session. worked up to some semi-heavy stuff as I plan on maxing in a couple weeks so that I have a starting point for my off season cycle to compare against my lifts at the end of the cycle. both the 605 and the 315 felt ridiculously light.. very pleased. session took about an hour as I was dilly dallying around with the heavier stuff. looking forward to moving some big weight in the next couple weeks, then hitting the strength speed phase with additional accomodating resistance and semi-quick #s.

macros = 65f / 467c / 269p = 3515cals IF style

BCAA + beta alaine preWO, postWO meal = 11/209/104/1307cals @ approx 2p

JSully
10-11-2011, 11:25 PM
3x4Ma-xV-5g

Coke
10-12-2011, 10:27 AM
Still beastin' after all these years, lol - good job.

JSully
10-12-2011, 10:13 PM
thanks coke

10/12/11 - throws
throws

16# stone

x10-12 step over drills, best of 42'
x10-12 full standing, best of 43'
x10-12 south african, best of 48'


Threw uphill @ work. Starting to feel when my hips get activated. Getting a bit lower so I can get a longer pull, also staggering my feet a bit more. Focusing on keeping a straight left arm and swinging wide. South african throws were all feeling just ok, but nothing big. Tyipcally I sink prior to beginning of the spin and try to explode up but it seems that I'm losing power by doing this. On my very last throw I decided to sink as I was in the process of spinning on my right foot. Amazingly, I was able to pivot much easier and transfer the power better, resulting in a 48' throw, uphill.. Very pleased with this, shut it down there. Will play with this again on sunday.

macros = 65f / 3398c / 289p = 3271cals IF style

BCAA + beta alanine preWO, postWO meal = 11/209/104/1307cals @ approx 3p

JSully
10-20-2011, 09:24 AM
10/13/11 - throws
throws

53# wob x4/24 @ 16'

terrible. Stayed home with the little guy becaus the mrs was sick so we went out int he side yard to work some wob. I should have started at 15 and worked my way up. After the 6th miss in a row I got frustrated. Pulls were early, releases were early, explosion was off. Every rep was hitting the bar either on the way up or on the way down or just way out in front of it. At least I got some reps in, from a muscular standpoint.


macros = ?

******

10/14/11 - squat, ohp & back
training

speed squats w/PF (fastest time listed)
+ choked monster mini bands

225x3 @ 3.46
225x3 @ 3.46
225x3 @ 3.58
225x3 @ 3.46
225x3 @ 3.33
275x3 @ 3.58
275x3 @ 3.58
275x3 @ 3.71
275x3 @ 3.46
275x3 @ 3.58


squats (no bands, bar weight only)- 315x3 @ 2.96, 405x1 @ 2.22, 455x1 @ 1.85, 505x1 @ 0.61
strict OHP- 135x12, 185x3, 206x1, 225x1, 275xF, 255x1
GMs- 225x8x3
*superset w/ pullthroughs- green band x8, x10x2
pullups- BWx5x6
db rows- 120x10x3

aside from the heavy squats, it was a great training session. 505 felt WAY heavier than it should have, a product of prior speed work, exhaustion or just plain weakness? I fail to give excuses so I'll just say plain weakness. I need to work this up. I want 600+ before the start of next season.

macros = ?

BCAA + beta alaine preWO, postWO meal = 7/107/94/858cals @ approx 3p

*****

10/16/11 - throws
throws

16# stone

x6-8 step over drills, best of 41'
x4-6 full, best of 42'
x2 south african, best of 41: tweaked right groin

56# wfd x4-6 one turn, best of 36'
30# wfd

x4-6 one turn, unk distance
x2-4 two turn, unk distance

16# hammer x2, best of 106 w/o blades

sprints- 100'x8

took it way easy on wfd after the groin pull.. I think the issue is my right isn't pivoting enough and my knee isn't coming in before I push. This may be a product of the large jav spikes in my shoes. I'm going to replace with smaller spikes and see how that feels. Was also very sick on saturday the 15th, I think I caught the stomach bug that my wife had thursday, was throwing up all moring, queesy all day.. need to rest up.

macros = ?

*****

10/17/11 - deads & bench
training

bench- up to 385x1, fail @ 405
speed bench w/PF (fastest time listed)
+ doubled mini bands

135x3 @ 2.57
135x3 @ 3.33
135x3 @ 3.21
135x3 @ 3.21
135x3 @ 3.33
135x3 @ 3.33
135x3 @ 3.46
135x3 @ 3.46
135x3 @ 3.33
135x3 @ 3.58


speed deads w/PF (fastest time listed)
+ doubled monster mini bands

225x3 @ 3.95
275x3 @ 3.71
275x3 @ 3.46
275x3 @ 3.71
275x3 @ 3.58
315x3 @ 3.21
315x3 @ 3.33
315x3 @ 3.46


+ lying leg raises, ab wheel against choked mini band & cable twists

pissed about missing 405.. 385 felt easy, I must be losing leg drive, tightness or something.. I don't bench heavy nearly as often as I should so that could be a reason, whatevs. Speed felt alright on everything, pretty tired, was supposed to do heavy sumo pulls and some assistance work but I wasn't feeling. Yesterday's sprints have my legs on fire today.


macros = 26f / 162c / 252p = 1884 cals

BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p

dropping cals down for about 2 weeks, going to try to get some fat loss going before the tucson games. I'll have a cheat meal sunday the 23rd, then about maintenance cals on the 24th since I'll be going for a ME deadlift, then back down to 1800 for the rest of the week.

food pic here: 10/17/11 dinner = tilapia & cottage cheese (http://jumbo-jake.blogspot.com/2011/10/101711-dinner-tilapia-cottage-cheese.html)

*****

10/18/11 - throws
throws

30# wfd

x12-14 one turns, best of 63'
x6-8 two turns, best of 68'


sprints- 40yrds x10, timed 2 of them, 5.8sec and 5.7sec

thew uphill @ work during my lunch break. focused on getting real low for the finish and really driving up and out. worked on footwork and separation, then slowly increased effort. Still feeling beat up from sundays sprints + mondays DL workout, low cals are hitting me today too. Got to stay focused. Sprints were slow but meh, whatevs. I'll be working on increasing this speed over the next couple months. I'd really like to get my 40 in the sub 5s.


macros = 26f / 159c / 250p = 1870 cals

BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx 3p

JSully
10-20-2011, 09:31 AM
I just realized I've been spelling beta alanine wrong in almost every post, haha..

JSully
10-20-2011, 09:34 AM
food pic from 10/18 here: 10/18/11 dinner - chicken w/ broccoli & cheese + ff cottage cheese (10/18/11 dinner - chicken w/ broccoli & cheese + ff cottage cheese)

Patz
10-20-2011, 04:55 PM
Yuck to caloric deficit. Forever.

I remember you macro totaling spreadsheet I used. You ate so much wal mart fat free cheese...

*vomit*

thecityalive
10-21-2011, 12:00 PM
Thanks for the suggestion! Everybody's continued support is bringing me closer to the next level. Wrists wraps and knee sleeves next.

Coke
10-21-2011, 09:47 PM
Damn dude, quite ambitious these days!!

JSully
10-22-2011, 04:58 PM
pat- deficit def blows, but I need to be lean so I'll suck it up, only another week then I bump to maintenance for a couple weeks..

city- no prob bro

coke- eyes on the prize, eyes on the prize

10/19/11 - front squats, box jumps & back
training

front squats- up to 365x1, fail @ 405

speed front squats w/PF (fastest time listed)
+ choked monster mini bands

185x3 @ 4.08
185x3 @ 3.83
225x3 @ 3.51
225x3 @ 3.33
225x3 @ 3.46
275x3 @ 3.46
275x3 @ 3.46
275x3 @ 3.58

pullups- BWx5x8
bb rows- 225x10x4
seated box jumps to 30" box, from 18" box x6x3

500m row, time was 1:39

exhausted early. I knew it was going to be a tough session when even my warmups with 95lbs for front squats felt like 225. I racked 405 and walked it out, as I sunk down into the hole I thought about pushing. I probably could have grinded it out, but I was crushed. Tired, hungry, etc.. so I just dropped it from there and moved onto my speed stuff. Box jumps were easy. I like doing them from a seated position, I feel like I'm working harder. Next time I'll bump it up to 36" and start holding weight. The row was brutal, but fun. I would've be 1:20ish but I stopped twice for 5-10 seconds each time.

macros = 35f / 160c / 244p = 1927cals

BCAA + beta alaine preWO, postWO meal = 9/123/98/970cals @ approx

*****

10/20/11 - throws
throws

16# stone

x6 step over drills, best of 38'
x6-8 full standing, best of 41'
x25-30 south african, best of 46'

53# wob 3/15 @ 15'

great stones session.. really learning how to get separated and push the hips through first. Need to work on keeping my upper body back a tidbit longer as I'm opening up too early. Excited to throw stones again. WOB was crappy, everything out front or hitting the bar on the way down. Finally figured it out I wasn't finishing my pull and no issues at all. Going to hit some quality reps next week.

macros = 29f / 155c / 247p = 1905 cals

BCAA + beta alanine preWO, postWO meal = 11/123/99/1005cals @ approx 3p

JSully
10-25-2011, 08:32 AM
10/21/11 & 22 - calories
no training, just a calorie log.

10/21 = 43f / 115c / 247p = 1866 cals IF style
am weight = 275.6lbs

10/22 = 33f / 150c / 252p = 1908 cals IF style

increasing cals on the 23rd & 24th for my heavy DL sesh, then back down the rest of the week. Back to maintenance over the weekend until after thanksgiving.

*****

10/23/11 - throws
throws

16# stone

x5 step over drills, best of 43'
x5 full standing, best of 46'
x10-12 south african, best of 47.5'

56# wfd

x3-5 one turns, best of 36'
x4 two turns, best of terrible

28# wfd x4-6, best of 72'

sweet stones session, really starting to click

absolutely terrible weights session. I'm pulling way too early and the weight is blowing out the right side. I was exhausted by the time I got to LWFD so my #s were terrible, pulls were late, leg drive was nil. Just an awful day for weights. Shut it down and decided to start eating in prepration for a big pull monday.

macros = 281f / 725c / 281p = 6488 cals

BCAA + beta alanine preWO, postWO meal = 174/581/164/4466 cals @ approx noon-1p

*****

10/24/11 - deads & posterior
training

conventional deadlifts up to 655x1 [20# PR]
RDL- 335x8, 385x6, 425x6
band pull throughs- green band x10x3

blegh.. I should be happy with a PR but I'm not. 605 didn't feel 1/2 as easy as it did last week and I'm thinking it could be that I wasn't "recovered" from the ultra low calories all last week. When I pulled 605 I knew 7 was probably going to be a no-go. I loaded up 655 and it was a grinder, complete with bloody nose and full body cramps afterwards, lol. Give me a few more months and 7 will go down.

macros = ??

thecityalive
10-25-2011, 03:34 PM
OH SNAP PR!

JSully
10-25-2011, 11:43 PM
wTHAwOnv3EE

Coke
10-27-2011, 06:17 PM
Doing great Jake, look forward to upcoming comps.

thecityalive
10-27-2011, 07:39 PM
Dang, that one took awhile!

Brian C
10-28-2011, 08:26 AM
Really nice pull PR Jake, congrats!

JSully
10-28-2011, 09:19 AM
thanks fellas, that was a grinder fsho. I thought about bailing but I smashed that thought within nanoseconds.

10/25/11 - throws
throws

53# wfd

x10 one turns
x15-20 two turns


blegh, terrible weight session. something just isn't clicking. need to watch video and break down my technique.

macros = ?

*****

10/26/11 - squat + back
training

back squats- 135x5, 185x5, 225x5... etc up to 405x5, 455x1
pullups- BWx5x8sets
ring rows- BWx10x3sets
heavy band glute thrusts- x10, x15x2sets
40" box jumps, BWx5x3sets

1000m row in 4:28

not happy with the squat. my core was still smashed from deads on monday, i forgot my belt, i gave blood tuesday, etc and the excuses go on. Fact of the matter was 455 felt heavy as shit. I did a single and just didn't feel like putting forth the effort for any more. I probably could have ground out another 2-3 but just didn't want it. The rest of the workout was decent, cardio at the end felt pretty good, not a fast pace but it still felt good.

re: diet, going to change things around. Still going to go IF style, however, I need some food before my workouts. I'm just dragging ass all the time. I've decided I'm going to eat "breakfast" at noon, train at 1-115ish then eat my postWO meal at 230-3ish.. I'll start this tomorrow. Also increased calories back up to 2500-2800ish for now. 1800 was just too low.

macros = ~3000

*****

10/27/11 - throws
throws

16# stone

x5 step over drills, best of 38'
x5 full standing, best of 40'
x8 south african, best of 43'


53# wfd

x5 one turns, best of 34'
x10 two turns, best of 34'


30# wfd x4-6, unk distance

again, stones felt great and weights did not. really tried to evaluate what is going on with my weights and discovered a few things: 1) I don't drive in a straight line. I drive diagonally left toward the front of the trig. This is due to over pivoting my right foot and turning into the turn too much with my torso. Need to fix this. 2) I'm pulling late because i'm waiting for my foot to pivot enough before driving. What does this mean? It means that for the last 2 months the one turn drills I've been doing have drilled incorrect footwork. This sucks. 3) I'm scooping the weight. The reason for this is when my footwork is correct, the timing of my drive from 1 to 2 is off and the weight is too close to my body. Time to fix all of this, hopefully I can get it semi-fixed before tucson. Lots of one turn drills to get the new footwork in my head. Then it's just going to be like Luke Crowley said, cast = rolling start into a huge one turn. Time to get rolling and some big WFD #s.

Had a nice little discussion with MVincent about this as well and learned a couple things. The same block on the stones should be felt on the weights, ie: getting up on my left and pushing back to accellerate my hips forward. Also, "pushing" the weight out, not pulling it. This is a product of getting up on that left rather than staying on my right and pulling the weight around me. Time to do work.

Oh, I also ate a decent meal before training (at noon) and I had a decent amount more of energy. Combined with the BCAAs during workout, I felt pretty good.


daily macros = 61f / 345c / 242p = 2927 cals IF style

JSully
10-31-2011, 08:30 AM
10/30/11 - throws
throws

23.5# stone

x8 step over drills, best of 35'
x5 full standing, best of 35'


16# stone x15 south african, best of 44'

53# wfd

x10-12 one turn, best of 35'
x8-10 two turn, best of 36'


30# wfd x10-12, best of 68'

not a terrible session, but not great either. From the very beginning I could feel the effects of the prior day's poor nutrition. Whenever I don't watch calories I end up eating significantly less protein. For some reason, my calories were severly restricted on saturday as well, this definitely carried over. Everything felt heavier, despite having 2 days rest. I'm kicking myself in the ass for not paying attention to my calories better on saturday, oh well, moving on. Technique felt dialed in on both the stones. Was getting up onto my lef and a good block on the braemar tosses. For the south african I was getting a good wrap and a tight coil. Was opening up early on a lot of them, still many more drills to do.

The focus of the day was weights. Originally I set out to do everything except caber. WFD took over because this is where I need the most work right now. After lots of line drills and lots of one turns, I finally had a good straight drive again. The next big thing to work on was the finish. I seem to be pulling the weight around me and leaning back to counter balance it, but this isn't right. I was getting really frustratet with the heavy weight and moved to the light weight at this point. After about 7-8 tosses I was getting up on my left so much that it was pushing my right hip all the way through and I was stepping over. Bingo. Worked this for another 4-5 throws and despite little drive from 1 to 2 was still getting some decent throws. Decided to go back to heavy and dropped another 3-4 in the 35-36' range.. after about 2.5 hours of training, I was pleased with this.

Didn't even track calories the rest of the day, just ate like a pig. 1 gallon of milk, a pound or so of pot roast with carrots and potatoes. Some pepperoni and cheese sandwiches. It was good and I feel energized today. This is the week leading up to the Tucson games, typically I would take it easy but I need to get more reps in with the weights, plus I need to get at least one session in with the hammers, wob and sheaf. I don't compete until sunday so here is the plan:

monday = weights + hammer @ lunch, wob + sheaf after work
tuesday = weights + stones @ lunch, speed work with weights & PF after work
wednesday = weights + hammer + sheaf

deload the rest of the week, ice bath wednesday and friday night. stretch/foam roll every night, 3500-4000 calories/day. 20g BCAA/day starting wednesday to assist with recovery, large omelette pre-comp + some caffeine since I've got to get up at 430a to make the drive sunday morning.

food pic#1 here: 10/29/11 snack = halloween spider bread bowl (http://jumbo-jake.blogspot.com/2011/10/102911-snack-halloween-spider-bread.html)
food pic#2 here: 10/30/11 dinner = pot roast (http://jumbo-jake.blogspot.com/2011/10/103011-dinner-pot-roast.html)

Coke
10-31-2011, 10:17 AM
Damn, truly good eating at your place, lol.

Stepping to it all impressively.

thecityalive
10-31-2011, 10:27 AM
I don't think I'd be able to eat at your place, Sully. Lookin at some of these highlander game workouts are confusing me.

JSully
10-31-2011, 11:27 AM
thanks coke, t-minus 6 days and counting until the last competition of the year, got some more work to do, then it's time to ramp up the weights and calories..


I don't think I'd be able to eat at your place, Sully. Lookin at some of these highlander game workouts are confusing me.

understandable. a video to help you out:

ek3YEOlJW8c

step over drills = the first thing you see, throwing stone from the standing position and allowing my right hip to follow through and step over the trig (toe board)

full standing = full standing throws, same as step over, except I'm not allowing my foot to go past the trig. equivalent to the "power position" in shot put

south african = 3rd type of throws you see. similar to the shotput spin, but taking half of it out of the equation. I would like to learn the full spin this off season but for now, this is teaching me how to wrap my body around itself (think of like a spring coil) then explode with the hips first, slingshotting my upper body around into the release

one turn drills = 4th type of throw in the vid. starting with my back foot at the back of the throwing area and my left side toward the throwing area, then turning once, landing, and exploding up over the trig

full throws = 5th type seen, start facing the trig in the back of the throwing area. the first turn gets you in position for the drive and from there you finish the one turn drill. there's also some light weight for distance throws in there too, same thing, 2 spin.

there are also some hammer throws in there, just like olympic hammer, except the feet have to stay planted. quite a few of the track & field events evolved from the scottish highland games.

just for comparison's sake:

professional HG athlete vs my throws (I'm ranked 10th in the country in the amateurs)

braemar stone (23.5# stone, thrown from the standing position) = avg 40-45, my PR is 38.5'
open stone (16# stone, either with a full spin, glide or south african) = 55-60, my PR is 49'
heavy weight for distance (56# weight) = 43-47, my PR is 40'
light weight for distance (28# weight) = 83-88, my PR is 79'10
heavy hammer (22# weight) = 115-120, my PR is 99'10
light hammer (16# weight) = 135-145, my PR is 125'
Weight over bar = 17-18', my pr is 16'
sheaf = 32-36, my PR is 26'
caber = too hard to keep track, all of them are different

weight over bar is simply described as what it's called, it's a 56# weight that you throw with one hand, up over a bar above you, highest throw wins
sheaf is a 20# burlap sack that you stab with a pitchfork. the goal is to throw the sheaf bag up over the bar behind you.

hope that clarify's bud

thecityalive
10-31-2011, 11:40 AM
I'm assuming you've thrown shot or hammer before in track?

JSully
10-31-2011, 12:09 PM
nope!!!! lol

hence why so much detail on technique for me. 3/4 of the guys I compete against threw shot/disc/hammer in high school or college

JSully
11-01-2011, 02:03 PM
10/31/11 - throws
throws

53# wfd

x12-15 one turn, best of 34'
x8-10 full standing, best of 32'


16# hammer x5, unk distance

Worked on a more straighter drive to the trig, rather than diagonal. I found that when my timing was right with the sprint, I would finish early out to the right. When my timing was off of the spring, I would finish late off to the left. Played around with this quite a bit and found a happy medium, throwing very slightly to the left and getting up on my left leg very well. I also found that when I sprint diagonally (over-rotate and hence, reaching for my foot placement), that by the time I'm in position, my legs are too far apart to get any good leg drive into the finish. I end up getting up on my left, but my right leg is almost locked by then and I'm losing a lot of distance. Once I fixed the sprint phase and was driving straighter (not completely straight, still over to the left a tidbit), my legs got into a better power position. It was easier to sink and drive forward up onto and over that left leg, getting a really nice lift and push for the finish. A couple times my right hip shot forward and I stepped over the trig. Going to work on finding a happy medium. By the time I got around to the full throws I was pretty exhausted so I was just going through the motions with minimal effort on the sprint.

Although slow, hammer felt really good. Really reaching to my right to catch the ball. Going to work hammer one more time before Tucson to get a couple good throws in.

Thought about throwing sheaf and WOB tonight, however, hand was pretty tired from weights plus the kids were already out trick or treating so I just relaxed with my family and hung out handing out candy. Probably won't throw wob again until the games but thats not a big deal. I can make minimal adjustments as needed. I'll throw sheaf once or twice and that should be good enough as well.

didnt count calories, protein was approx 260-280g which I'm happy with.

JSully
11-03-2011, 08:13 AM
11/1/11 - throws + weight training
throws

16# stone

step over drill x5, best of 38
full standing x, best of 38.5
south african x10x best of 44


20# sheaf x 12-15, unk height

stones feeling good, not getting up onto my left as much as I need to but it's coming along. Threw uphill at lunch as usual, body is really feeling beat up, looking forward to the deload before competing sunday. South african felt good, nice and snappy. Sheaf went well, focused on blocking and a big back swing, both of which are coming along nicely. Also need to sink a bit more so I can get more legs into it. It all came together on a few throws and had some fantastic height, going to try to get 30ft in tucson.

weights

hip snatch up to 205x3
push press up to 295x3, 315x .95, 315xF
hang clean- 225x10x3
lying leg raises x15x3

speed squats

225x3 - 3.21
225x3 - 3.21
225x3 - 3.33
225x3 - 3.33
225x3 - 3.33


exhausted is the way to describe that workout. I've been chasing that 315 push press for 9 months now. Last time I got it was in february and I was 300+ lbs. Now that I'm in the high 270s, it just doesn't want to go. I had it about an inch from lockout and brought it down like a dummy. Tried again and it was no bueno. Oh well.. a goal for this off season is to get this up closer to 350, maybe not 350 but as close as possible. Going to really start adding the pounds after Tucson.

macros- I don't know ore care right now, I'll start tracking again next week.

*****

11/2/11 - throws
throws

30# wfd

x10 one turn drills, best of 60'
x10 standing throws, best of 46'
x5 one turn drills, best of 62'
x15 full throws, best of 66'


Threw uphill at lunch again. 40 throws with the lwfd to drill in some technique and work on fixing some little things. Gained a bit of knowledge out of it. Started off with 10 one turns. Felt a good drive but the release just wasn't consistent. One throw I would have a great finish, the next 2-3 were off. So I wanted to add in some standing throws to simulate the delivery/finish portion. I staggered my feet, opened my hips and drove forward and up onto the left leg as I pushed the weight out. Akward at first, it felt pretty good by the end. And I could tell it carried over to the next set of one turns. Definitely felt a bit smoother and easier to get up on the left, but I still wasn't getting that big push out of the left. Something to keep working on. I had only planned to do 10 full throws, but the first 5-7 were terrible. I was starting my spin early, sprinting late, sprinting 6-8" beyond the trig, etc. Just wasn't clicking and it was getting frustrating. I'm not sure why all of a sudden my sprint was so much longer. I thought about it for a while then played with my cast a little bit. Recently I had gotten away from the Matt Sandford type of cast, pushing the hips around to the right then waiting for the weight to get to 12:00 before beginning my spin. I'm not sure why I got away from it but I went back to it and everything seemed to line up better and I quit going over the trig. From there I just needed to make sure my sprint phase wasn't late and I was driving straight. This was much easier with the different cast, so long as I got into position very quickly. Towards the last 4-5 throws I was really putting a lot of weight on my left foot for the sprint phase and it was eye opening how much additional speed you get by doing so. As soon as the weight hit the position in the back of the trig, I was already shooting forward and then I would explode off my left, get into position after the turn and try to simulate the same thing. As the weight was coming around into position after the 2nd turn for the finish I was already driving forward getting more weight onto my left, then exploded up onto it, blocking my right hip and getting a strong strong pull. Considering the best I've ever thrown this particular weight at the field I train at at lunch was 69', I was happy with the 66' which had about 80% behind it. I'm tired, I'm sore, I'm overtrained. I'm ready to relax, eat lots of food, take a couple ice baths, foam roll the shit out of my body and load up on vitamins and BCAAs so that I come into Tucson strong.

macros- I don't know or care right now, I'll start tracking again next week.

Patz
11-03-2011, 09:25 AM
Nice work. Very structured.

Is there any money in highland games?

JSully
11-03-2011, 11:13 AM
Nice work. Very structured.

Is there any money in highland games?

thank you.

there is and there isn't. As an amateur, the best I'll get is some travel money. Once I go pro (hopefully 2014), then I can get paid based on placings. A top level pro and bring in about $20-30k/year if they do the right games. There are one or two athletes in the past that have made up to $70k/year as they did it full time, throwing 50 weekends out of the year. But that's pretty hard on your body and a lot of time away from home, neither of which I would want to do.

thecityalive
11-03-2011, 08:29 PM
Hmm. Why not sooner than later? How does one become pro, it is like a win a major AM contest and get a pro-card, type thing?

Coke
11-04-2011, 01:55 AM
Impressed with what you are doing, and that includes some of these write-ups, which are out of the park, lol.

Patz
11-04-2011, 03:32 AM
thank you.

there is and there isn't. As an amateur, the best I'll get is some travel money. Once I go pro (hopefully 2014), then I can get paid based on placings. A top level pro and bring in about $20-30k/year if they do the right games. There are one or two athletes in the past that have made up to $70k/year as they did it full time, throwing 50 weekends out of the year. But that's pretty hard on your body and a lot of time away from home, neither of which I would want to do.

Gotcha.

I can't imagine competing 50 weekends a year..lol

JSully
11-04-2011, 09:01 AM
city - I probably could go pro in 2013, I think I'll be ready after next season.. however, the issue comes with traveling. When you go pro, you compete by invite only. In order to get those invites, you have to 1) throw far and 2) have good rapport with athletic directors. Your typical high level amateur is travelling to 15-20 games per year, out of their pocket. I'm doing 8-10. Therefore they are able to build the relationship required for pro invites faster than me. I plan on getting better and better through next season, then just dominating the amateurs in 2013. Hopefully, with a good season next year, I can get some decent sponsors so I can do a few more games in 2013.

coke- thanks bro. I'm trying to keep my log detailed so I can look back at it if something is off and go through all my notes about what I'm feeling at the time. Sometimes you accidentally take a step back before taking a step forward. The detail helps me take that step forward faster. Plus I also keep my log over at nasgaweb.com where there are a whole bunch of pros that comment about technique, so it's easier for them to break down my throws if they know what I'm thinking.

pat- I agree, that would be ridiculous. There is also a "games week" in Scotland every year where you can do 20-30 games (multiple per day). A top level pro can rack up $15-30k in that week alone. Yes I plan on doing this when I'm a "top level pro", haha. It's not the kind of money a typical pro athlete would make, but hell, just getting paid for a hobby is pretty damn awesome.

Patz
11-04-2011, 09:14 AM
Agreed..lol

Plus you get to wear a kilt!

JSully
11-08-2011, 08:17 AM
11/6/11 - Tucson Games
Tucson Games Results

braemar stone(24.5#) - 35'8 - 1st
open stone(16#) - 44+, pulled groin 2nd attempt & passed - 1st
HWFD - 39'11.25" - 1st - fouled 41'1 on extras
LWFD - fouled out - 11th
HH - 90+ - 1st - 96+ on extras
LH - 112+ - 1st
Sheaf - 28 - 1st - 30' on extras
Caber (18' 100#s) - 12:00 - 1st
WOB - 14' - 4th

Overall = 1st w/ 21.5pts, 2nd place had 25pts.

Was pretty happy with braemar, considering the stone is just terrible. I was expecting to toss a 21.5# stone like we did last year, then this thing showed up to haunt me. Oh well. Open was just terrible. Over anxious to pop that bad boy out there. Didn't get on my left, and didn't pivot enough before exploding = pulled right groin. Ugh. Very minor, but still, now it's going to sit in the back of my head all day long.

After the pulled groin, I was very timid about the weights. I took a 2 one turns and a full throw to warm up on HWFD. Really focused on getting on my left for both the sprint and drive. Tried to use my right leg as little as possible and you could definitely tell. The extra time I took to get on my left was driving me way left. Fouled my first attempt, then a sweet 39'11" on my 2nd attempt. I was befuddled when he pulled it in thinking there was no way it was that far. In fact, I went out to look at the divot and was asking others if that's really where it landed. When I was up again, I hit just barely to the left of the one before and it was 39'11.25". Took an extra and fouled a 41'1" and called it there. Happy with these considering the mind fuck my groin was giving me. Groin wasn't really bugging me, but then, I wasn't giving it a big reason to either and I was afraid to really push it. Ended up doing the same thing with the light weight, drifting off the the left due to a late sprint. Fouled all 3 and ended 11th place. They told me I should do a one turn on my last attempt just to get a mark. The current leader at the time was at 68'. I wanted 80+ so I went for it as I was pretty close on my others. Fouled it out, oh well.

After weights, we went to the sheaf. Sheaf has given me some issues in the past and the last time I was at a games that did sheaf was in may in albuquerque. I really wanted 30', but I knew I hadn't put the practice time in that I needed. I just focused on a big back swing and a strong pull. Came in at 18' so I could work on accuracy. This was my issue last year. First toss my block was a bit late, every one after that I got it fixed. Worked up 3 feet at a time until we got to 26', then we went 2 feet at a time. There were 3 of us in at 30' and because I had no misses until 30', I took 1st on count backs. I missed all 3 attempts, then took extras and really focused on a huge back swing. On my 3rd extra I cleared it for a huge 4' PR. That was the highlight of my day.

After sheaf we broke for lunch. I got about a 1/2 for lunch since sheaf ran so long. By the time I got to the hammer cage, everyone was ready to go and I had just gotten my boots on. I was granted 1 warmup/wind, clearly not enough. My first heavy hammer was 90+, then a couple terrible ones at 86. It was enough to win it. On my 2nd extra I finally loosened up enough to get my hips driving the hammer ball and dropped one at 96. Not happy but acceptable I suppose. Afterwards my hips shut down again for light hammer. 2 at 112 and 1 at 111. Blegh, didn't even take extras, just wanted to move on.

Caber was pretty fun, There were only 3-4 of us that actually turned it despite it being a relatively easy stick. Lots of T&F guys that throw pretty far, but no caber experience. All the picks felt easy, the first one I didn't get enough speed and landed @ 1030. 2nd one got incredible speed and I couldn't get my footing fast enough before the caber came off my shoulder, that didn't turn, maybe it was 75 degrees, I don't know. Last one felt solid. Got a good drive, and a strong pull, easy 12:00.

Last up was WOB. I've been having issues with WOB lately. I don't know if it's because I'm pulling early or I'm just not finishing the pull. I forgot to get video so I don't really have a way to analyze it at this time. I'm going to experiment over the next few weeks and see. Every pull was way high enough, even at 15', but it was either out in front of the bar or came down on top of the bar and didn't get behind it. Meh, whatevs. I ended up taking 4th at this event.

All in all it was a great games and was extremely fun. Can't wait to go back. Got lots of work to do this off season, starting with rehabbing this groin and taking a week off of throws. Looking forward to next season. Now it's time to get strong!!

Patz
11-08-2011, 08:45 AM
So you won??

JSully
11-08-2011, 09:37 AM
yes, i took 1st overall despite a DFL in one event and 4th in another event.

Patz
11-08-2011, 10:57 AM
Awesome!

D O M I N A T I O N ! ! !

thecityalive
11-08-2011, 12:45 PM
How many competitors were there?

Brian C
11-08-2011, 02:38 PM
Congrats Jake! Very strong showing all around.

JSully
11-08-2011, 03:24 PM
thanks pat

city- there were 11 of us in my group. the way it's scored is 1st place gets 1 point, last place gets however many points there are. so if there are 11 athletes, last place gets 11 points. so when I DFL'd light weight for distance, I got 11 points. The winner has the least amount of points in the end. If there is a tie in points, the winner is chosen by whoever has more 1st place finishes in the events. I honestly wasn't expecting 1st place after my DFL and since my weight over bar was off, I was just hoping to place 2nd or 3rd, haha.

brian- thanks. very anxious to start my off season training and start moving heavy weight again. I'll have to take it easy on squats for a week or so due to my groin, but it should heal pretty quick.

JSully
11-09-2011, 07:02 AM
11/8/11 - offseason 1/1 ME lower
weight training
ME good mornings- 225x6, 275x5, 315x3, 365x3, 385x3, 405x3x2
RE conventional deads- 225x10, 315x10, 365x20, 455x10
12" step ups- 135x10, 225x10x2

a couple notes. Was supposed to do ME box squats and RE sumo deads today, but the groin pull is still bugging me a little. It doesn't hurt to do conventional deads or GMs so I went with those instead. Well, the combo of GMs + touch&go deads annihilated my lower back. I was going to do some RDLs, pull throughs and core but I was already trashed enough so I just called it there. Overall though, I'm pleased with the workout. I originally wanted to go 365x20, then 405x20 however, there was no way I was going to be able to put myself through that 20rep set again. I thought about it and I like this RE setup. A couple sets of 10 to get the blood flowing, a big set of 20 then add more weight and another set of 10. I think I'm going to stick with this for a while.

cals = ?? 220ish protein, not high enough, need to get on top of this

vids:

S_q9ud_dMMk

pI_Sj3BOkKM

thecityalive
11-09-2011, 08:12 AM
repeated effort deadlifts seem like a nightmare! Solid training.

JSully
11-09-2011, 10:06 AM
RE anything is a nightmare IMO, lol.. next week is RE back squats, oh boy..

JSully
11-10-2011, 07:42 AM
11/9/11 - offseason 1/2 ME Upper
weight training

ME floor press- 225x10, 275x3, 315x3, 335x1, 355x1, 365x0
RE strict OHP- 95x10, 135x10, 155x20, 185x7
pulups- BWx5x6
ring rows- BWx10x3
shrugs- 315x20x3
band fyes- light x15x3

1000m row = 3:33 (http://jumbo-jake.blogspot.com/2011/11/110911-1000m-row.html)

pretty good session. A bit bummed about floor presses but meh, what can you do? My all time PR on this is 385 and that was when I was weighing around 310ish and my bench was 415-425. Just goes to show how weak my triceps are. I can bench close to 400, but this 355 was a grinder. I initially thought I could grind out 365 but then it just stopped and wasn't going anywhere. Oh well, next ME bench session I'll do some board presses. OHPs felt pretty solid, had a crazy pump going. Got over ambitious and threw 185 on for my last set of 10, just couldn't get it and quit at 7. Need to check the ego at the door, completing all the reps is more important than seeing who much I can put on the bar.

cals = ?? 250ish protein, not bad, will start tracking total cals next week

Coke
11-10-2011, 08:31 PM
Need to check the ego at the door, completing all the reps is more important than seeing how much I can put on the bar.

That is no joke, glad to see you taking that approach.

JSully
11-11-2011, 07:25 AM
thanks coke, typically I do this, but sometimes I let it get the best of me. I really did think I could nail that 185x10. However, after doing that set of 20, I should have just gone with 175 instead. Lesson learned.

11/10/11 - offseason 1/3 DE lower
weight training

DE front squat with power factor, weight + choked monster mini bands

225x3 @ 3.46
225x3 @ 3.46
225x3 @ 3.58
225x3 @ 3.58
225x3 @ 3.58
225x3 @ 3.46
225x3 @ 3.46
225x3 @ 3.46


DE conventional deads with power factor

225x3 @ 3.83
225x3 @ 4.05
275x3 @ 3.71
275x3 @ 3.71
315x3 @ 3.46
315x3 @ 3.46
365x3 @ 2.58
315x3 @ 3.33


RDL - 315x5, 365x5, 415x3, 465x3 (PR)
pull throughs - green band x10x4

+core = ab wheel against MM band, cable twists, hanging leg raises x2 sets each

foam rolled a few times between sets of front squats and deads

Pretty happy with this session. Despite my lower back still being very stiff from high rep deads on tuesday, it held up really well. The 225 front squat didn't feel too difficult. I'll be moving up to 245 my next go around. I know that if I can front squat 225 and hit all the speeds my back squat is the same so when it comes time for me to back squat for speed I'll be going with 245 also. I'd really like to push this up to 315 (+bands) by the end of the off season but I'm not sure if I can progress that fast. I do feel that 275 is very doable.

I thought I might be able to push th envelope to 365 on deads since I wasn't using bands, but that was an eye opener that just wasn't going. Not yet at least. With some chalk and without front squats prior, maybe, just MAYBE I might be able to get somewhat close to 3.33. Goal for off season is getting in the 365-405 range @ 3.33f/s.

So far I'm very pleased with my first week of off season training. No throws this week, I'll add those in next week. Going to be throwing 2-3x/week, really working on drills and dialing in technique. I've got a lot to fix this off season. Last off season I need to learn how to throw. This off season I need to learn how to throw far. You guys better watch out next season, it's going to be a smoke show.

cals = ?? 240-250ish protein.

ThomasG
11-12-2011, 04:01 PM
So you did front Squats for speed? Interesting, never tried that before.

JSully
11-13-2011, 05:35 PM
yep.. I like to swap off every other week with squats and front squats for speed.. front squats almost simulate a ssb squat. Even though I'm not able to sit back and crush my posterior like with a SSB back squat, it still nails my core and lower back the same way..

thecityalive
11-14-2011, 07:43 PM
Might have to give that a go... (DE FS)

ThomasG
11-14-2011, 08:33 PM
yep.. I like to swap off every other week with squats and front squats for speed.. front squats almost simulate a ssb squat. Even though I'm not able to sit back and crush my posterior like with a SSB back squat, it still nails my core and lower back the same way..

Yea SSB and Front squat are very similar I've found out. I use SSB for speed quite often. Once I got stronger on front squat I noticed a big carry over to SSB. Especially staying tight with the SSB.

Coke
11-15-2011, 01:21 PM
You guys better watch out next season, it's going to be a smoke show

No doubt, we knew that dude, lol - looking forward to it.

Brian C
11-15-2011, 04:14 PM
Great RE pulls Jake. Im tired watching it lol. I like the sound of fronts for speed too. Might need to give them a shot.

Patz
11-17-2011, 03:30 AM
Where are you training in those videos?

JSully
11-17-2011, 07:27 AM
thanks for the support everyone. the fronts for speed are pretty fun. I hook up a monster mini band and focus on getting as fast as I can.

pat- it's a CF box down the street from my work I train at once or twice a week. They're always closed during the day but they gave me a key so I just come in, do my sesh and lock up when I'm done.

11/15/11 - offseason 2/1 DE upper & throws

throws

53# wfd

x10 one turn, best of 36'
x15 two turn, best of 38'


weight training

DE incline press with power factor

135x3 @ 3.71
135x3 @ 3.95
155x3 @ 3.71
155x3 @ 3.83
155x3 @ 3.71
165x3 @ 3.71
165x3 @ 3.58
165x3 @ 3.58
165x3 @ 3.58
165x3 @ 3.58


JM press- 135x10x3
pullups- BWx5x5
BB rows- 225x15, 275x10, 315x8, 365x5
band curls x15x2
band face pulls x15x2


notes- very pleased with this workout, both throws and weights. Throws felt pretty good, but need a lot more reps. Focus on the throws was fixing my left side drift and then getting up on the left. A couple of the full throws I tried to get after it but was missing the finish. I would get my left down and then just kind of sling the weight around me rather than get up on it and push the weight out. On the couple that I did do at about 80% effort, they were in the 37-38' range. Looking forward to throwing again.

Weight session went real good as well. Didn't feel like hooking up my bands so I just did incline with straight weight. Surprisingly, I got much stronger/faster in the last 4-6 weeks by using bands and the PF. Worked up to 165 and was still hitting speed. Thought about going to 175 but just stayed there and got some good quality work in. Decided to do some JM presses for my oh so suckage tricepz0rz. They burned.

cals = ?? 240-250ish protein.

ok, now on to the bread and butter of this post. Monday was mine & my wife's 3rd anniversary. My in-laws took our son on saturday night so we could have a date night. We went to a nice italian restaurant then had a gondola ride afterwards. The guy singing on the gondola had an amazing voice. It was a great night. I had arranged to have an "anniversary cake" (exact same flavors as our wedding cake) brought out as our dessert, however, when I called back for details on how to get it there the concierge bitch told me they wouldn't allow it so I had to ruin that surprise and just bring the cake home. Once we got to the restaurant I was informed otherwise. Regardless, they gave us a free dessert that was simply delicious. Afterwards, we stayed up until 1030pm. It was glorious, lol. Here's a few food pics from this weekend:

http://jumbo-jake.blogspot.com/2011/11/111211-anniversary-dessert.html (creme brulee)
http://jumbo-jake.blogspot.com/2011/11/111311-anniversary-cake.html (almond cake w/ fresh strawberry filling)
http://jumbo-jake.blogspot.com/2011/11/111311-dinner-chicken-parm.html
http://jumbo-jake.blogspot.com/2011/11/111411-breakfast-6-egg-turkey-omelette.html
http://jumbo-jake.blogspot.com/2011/11/111411-dinner-lasagna.html

*****

11/16/11 - offseason 2/2 ME lower

weight training

ME rack pulls from knee cap- up to 725x1, missed 745 because straps pulled loose
RE back squat- 135x10, 225x10, 275x20, 335x10
12" step ups- 135x10x3

notes: Happy with the 725 pull, pissed about the straps. When I got in the 6s I knew they were going to be a problem as they were unravelling in my hand. I was using some new ironmind straps and the material always did feel a little off, a bit smooth and almost slimy-esq. Back to the old school harbingers. I played it very conservative on the squats. I honestly don't think I could have gotten 315x20, however, I do know I could've gotten 365x10. Obv I didn't know this at the time or I would have loaded the bar up. The goal for this in my 2nd cycle of training will be 315x20 and 405x10. By the time all is said and done in march/may-ish, I'd like to be hitting 405x20 and 495x10. Big goals, yes, but its all the more rewarding when I hit the goal. I loaded 225 up for the step ups and my legs were too fried to go anywhere so dropped it down to 135. Felt pretty good. Nice leg pump and lower back is toast.

foam rolled/stretched in the evening.

cals = 3480 per my cal program, but I didn't include the 3-4 cups of pasta salad I had with dinner. I'm guessing would be real close to 4k. Protein was at 300g. I'm satisified with this intake.

JSully
11-17-2011, 10:48 PM
11/17/11 - offseason 2/3 ME upper

weight training

ME strict OHP- 185x5, 205x3, 225x1, 245x1, 265x1, 275x1 (ties PR)
RE close grip presses- 135x10, 155x10, 205x20, 225x5 drop set 205x3 and tris are toast..
pullups- 6, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5 = 96 total
ring flyes- BWx8x3

500m row in 1:32.4

notes: another solid session I'm pleased with. Haven't been able to hit the 275# strict press since I was up over 300lbs, now @ 280 I've finally got it back up there. I'm happy with this. Close grips annihilated my tris, moreso than I expected. I was toast after the 20 rep set. I was initially only going to do 5-6 sets of 6 on pullups then decided to do a ladder. Once I got to 8 reps it started getting pretty hard. Once I got back down to 6 reps it wasn't too bad anymore. I ended up stopping at 5 because I was finished with the rest of the workout and completely exhausted from the row sprint and just forgot about it. meh, I figured I did enough reps. Maybe I'll do something like this with rows next week. On a side note, how the fuck did Andy Vincent maintain that speed for twice the distance. Jesus, I thought I was going to keel over. I doubt the pullups, rack pulls or squats helped but man, that killed me.

foam rolled/stretched in the evening.

cals = 4163 w/ 274g protein

pic of dinner: http://jumbo-jake.blogspot.com/2011/11/111711-dinner-1lb-bbq-pulled-pork.html

couple vids to keep this log hoppin:

-3yqe9B0VzY
r7IVUJOHi9E

Brian C
11-18-2011, 08:43 AM
One heck of a strict press Jake. Great job getting it back up there at a lighter weight. The desserts looked awesome! Cake=weakness haha.

JSully
11-24-2011, 10:38 PM
thanks brian, I'd really like to get up to 315 by mid next year.

here's my last few sessions:



11/18/11 - offseason 2/b throws
throws

16# stone

x6-8 step over, best of 42'
x6-8 full standing, best of 43'
x15-20 south african, best of 47'


x5 100' sprints

blegh workout, standing felt good, spins felt off...wasn't getting good separation until the last 3-4 throws and by then I was pretty spent, majority were out around 45'

macros = ??

*****

11/19/11 - offseason 2/c throws throws

53# wfd

x10 standing, best of 27'
x10 one turn, best of 34'
x12 full, best of 34'


16# stone

x3-4 step over drills, best of 41'
x6 south african drills (right foot pivot), best of 42'
x4 south african fulls, best of 49 on the 3rd toss, pulled groin on the 4th toss which landed at 48'


great session with the weights. I'm happy with the distances because of how fatigued I was. Legs really take a beating with the heavy work, speed work and sprints in there. Stone was feeling really really good. Was really working on separation and being patient with my upper body. Dropped one out there at 49' and there was much more in the tank. Went for gold and pulled my right groin again. This is really pissing me off. It's very minor, again, but it still sets me back 2-3 weeks in my training. I'm going to see a muscular therapist about working that scar tissue. I've been analyzing video and I don't feel it's my technique that's causing the issue as my right foot is finishing the pivot, so it shouldn't be compromising the adductor the way it is. I pulled my groin pretty badly last year and never had it worked on, so I think the continued minor injuries are residual scar tissue tearing. I'm going to get that fixed and then work on a lot of side to side plyos to help strengthen the muscle. Not strengthen as in make it more powerful, but strengthen so that it can withstand more abuse.. bulletproofing per se.

unk cals (I'll probaby only list these once in a while for now)

*****

11/22/11 - offseason 3/1 DE upper
training

speed bench with power factor + doubled minis

135x3 @ 3.46
135x3 @ 3.58
135x3 @ 3.58
155x3 @ 3.21
155x3 @ 3.46
155x3 @ 3.09
155x3 @ 3.09
145x3 @ 3.21
145x3 @ 3.71
145x3 @ 3.58


pullups- BWx5x5, +25x3x5
incline db rows- 85x10, 105x8, 105x10, 115x8x2
pushdowns- 200x12x2, 200x10, 200x12
skulls- 90x12, 90x10x3

+ core = hanging leg raises, ab wheel against band & cable twists

good workout, triceps are crushed. skipped biceps, meh..

unk cals..

*****

11/23/11 - offseason 3/2 ME lower & groin rehab
training

front squat- bar x10, 95x10, 135x10, 185x10, 225x10x5
kb swings- 36kg x20x3
glute thrusts- black band x15x3
rdl- 225x10x4

was supposed to work up to a heavy single on fronts but decided to rehab the groin instead. Probably could have worked up to the mid 3s without any trouble, but the volume work was needed for more than just one reason.

unk cals again, lol (protein over 250g)

*****

OK, and for all you visual whores that want to be entertained:


11/21/11 dinner = kielbasa & potato bake (http://jumbo-jake.blogspot.com/2011/11/112111-dinner-kielbasa-potato-bake.html)
11/24/11 thanksgiving turkey (http://jumbo-jake.blogspot.com/2011/11/112411-thanksgiving-turkey.html)
11/24/11 thanksgiving #1 (http://jumbo-jake.blogspot.com/2011/11/112411-thanksgiving-1.html)
11/24/11 thanksgiving #2 (http://jumbo-jake.blogspot.com/2011/11/112411-thanksgiving-2.html)

did not take pics of dessert, but I crammed nearly a whole pumpkin pie in my bellay..

now, a critique request:

Uj3TwGBK4Pw

I keep pulling my right groin/adductor as I explode up and into the throw. It's very minor and the pain goes away in 2-3 days and I'm back to what seems to be 100% in a week. It has been suggested that I don't pivot my right foot before exploding. After reviewing my footage from Tucson, I don't think that is what the problem is, however, I wasn't a thrower before so I'd like you to take a look at it. My thoughts are that I am reinjuring it due to some underlying scar tissue from a nasty tear I had last year that took about 4-6 weeks to heal up. I never got it worked on by a MT and I think the power being generated is too much for the scar tissue to hold. My thoughts are 1) increase flexibility, and 2) increase durability via bulletproofing = side to side plyos and lots of unilateral movements. Thoughts?

Tom Mutaffis
11-25-2011, 12:37 AM
Training looks solid.

Do you have Rehband shorts (or similar)? They might help with your groin strains.

thecityalive
11-28-2011, 07:58 AM
Get some ART therapy...perhaps that will help break down some scar tissue build-up. You should show them the stacked plate of pizzas :p

Bruteman
11-28-2011, 06:34 PM
... My thoughts are that I am reinjuring it due to some underlying scar tissue from a nasty tear I had last year that took about 4-6 weeks to heal up. I never got it worked on by a MT and I think the power being generated is too much for the scar tissue to hold...

That would be my best guess too. You land on the ball of your foot and pivot freely. I kept watching it, looking to see even a little hesitation, or drag, but it's just not there.

JSully
11-29-2011, 07:57 AM
tom- I don't have them, but I've been thinking about picking up a pair, thanks for the suggestion

rob- ART isn't covered by my insurance and my broke ass can't afford it. However, I have bartered 1 on 1 highland games lessons with a massage therapist for deep tissue work. score!!

brute- thanks for the confirmation, I really appreciate it. Once it starts feeling better I'm going to start hitting up some plyos and groin intense exercises to increase durability. Also, have started working a lot on flexibility.

onto recent training:

11/25/11 - CF challenge
training

1 round for time

500m row
40 free squats
30 situps
20 pushups
10 pullups

my time = 5:40

Did some stretching and foam rolling afterwards, groin is feeling pretty good.

my lungs are teh suck. A friend of mine challenged me to a crossfit workout, named "the baseline workout" so I said what the hell, it was an off day and it's not like that workout would crush me. He finished in 4:36 so it looks like he took the cake on that one. Meh, oh well. I went back to work and ate 5 pieces of pizza just for good measure, I don't want to get too "fit".

*****

11/25/11 - offseason 3a throws
throws

16# stone

step over x8-10, best of 42
full x5, best of 39
SA drill x6, best of 39


56# wfd

stand x6, best of 27
one turn x9, best of 33
full x8, best of 33


28# wfd x5, best of 60

not a terrible session, but not a great one either. Stones felt pretty good, held back quite a bit on the fulls as I didn't want to pop the groin again. WFD felt pretty good, just wasn't going far. By the time I got to the fulls I was pretty tired so drive out of the back was minimal. Just focused on hitting positions. No energy at all come time for the 28, late on everything. Gotta start working lwfd back into my usual sessions.

*****

11/28/11 - offseason 4/1 ME upper
training

incline bench- 225x3, 275x3, 315x1, 335x1, 355x1, 365x1 PR
push press- 135x10, 185x10, 225x20, 245x10
pullups- BWx5x6
pendlay row- 135x8, 225x6, 275x5x4

ab wheel
cable flyes
one arm db overhead ext

Great sesh. Took a bit longer than I wanted but I'm happy with it. Nailed a nice little PR and I think there was a bit more in the tank. Push presses felt just terrible. The press itself wasn't bad, but my leg drive was killer. My hip started cramping up on the 20 rep set and my left knee was just cussing me out the entire time. I tried pointing my toes out and that did reduce pain. I need to make sure I do a proper warmup on my knees before these next time. Pendlay rows were fun as it's been a while since I did them. Didn't want to go too heavy so I stuck at 275 for some sets. Probably will go to 315 next time. Pullups were much easier today than they have been the last couple weeks. Time to start increasing reps per set and add in a few sets with weight.

unk cals, ate a whole pizza for dinner, tasted great, don't judge me. bodyweight is pretty steady around 283-285.

Patz
11-29-2011, 11:16 AM
They just up and gave you a key? I guess you do pay them so that's not too ridiculous..lol. I know where our spare is hidden but I don't think anyone just works out on their own with it.

Nice touch in that cake. I should do that for our first anniversary since we couldn't save ours. That's stupid that she told you no. We ate at an Italian place after our ceremony and they let us bring a 40 slice cake in..lol

JSully
11-29-2011, 11:26 AM
The girl in the concierce service was dumb. They can indeed do it and they do it frequently, blegh.

I don't pay them, lol. I'm a competition promoter and I give them free strongman/highland games lessons whenever they ask so they let me workout there for free. I don't do any of their workouts with the group, I'm only in there at 1pm once or twice a week, when nobody is there.

Patz
11-30-2011, 08:03 AM
Hmmm...I find it hard to go all out on my own, but I surprise myself with the effort I AM able to make alone.

Brian C
11-30-2011, 08:34 AM
That CF workout sounded brutal on the lungs. Wouldnt mind trying it, but id be done 2 minutes in probably lol.
"tasted great, dont judge me" hahaha great line. Laughed out on that one. Congrats on the inc PR too. Strong stuff.

thecityalive
11-30-2011, 01:21 PM
How long do your sessions usually run?

JSully
11-30-2011, 02:45 PM
pat- the owner of the gym was there pushing me. Otherwise I probably wouldn't have done as well, lol. I can push myself on heavy lifts, but when it comes to endurance stuff like that, it's tough.

thanks brian. If my my cardiovascular health wasn't so bad (read: if I ate better and did more cardio) it would have been a breeze, lol.

rob- about 75-90 minutes including warmup.. much longer than it should take, that's fsho, lol.

JSully
12-01-2011, 08:37 AM
11/29/11 - offseason 4/2 DE lower
training

14" box squat for speed w/power factor

185x3 @ 3.46
185x3 @ 3.09
185x3 @ 3.33
185x3 @ 3.46
185x3 @ 3.46
205x3 @ 3.21
205x3 @ 3.21
205x3 @ 3.33
205x3 @ 3.33
205x3 @ 3.46
205x3 @ 3.46
205x3 @ 3.46
205x3 @ 3.46
205x3 @ 3.46


sumo deads w/ power factor

225x3 @ 3.96
225x3 @ 3.96
275x3 @ 3.46
275x3 @ 3.46
275x3 @ 3.33
275x3 @ 3.46
275x3 @ 3.46
275x3 @ 3.46


BW box jumps- 30"x8, 34"x5, 37"x5, 41"x5, 44"x5
RDL- 275x10x5

hanging leg raises


stretch/foam roll/glute bridges before bed

I'm happy with this workout. Focused on sitting back and exploding off the box with my hips. Much harder to hit speed with that kind of a deload at the bottom, really makes you work for that speed without the stretch reflex helping you out. Going to stick with these for a bit, need to strengthen up my glutes and hips. Took a vid, not sitting back far enough and rocking too much. Need to work on really pushing my ass back, not rocking and firing straight up and forward on the concentric. After reading the article on T-Nation about knee issues being caused by weak glutes, I'm going to really start hammering them. I've done very little glute work throughout my "training carreer" so it's definitely something that needs to be worked on. And even if it gives the tiniest bit of hope that it'll lessen my knee tendonitis issues, I'm all for it.

UunTSwLuOQU

I've also got video of the box jumps, but I'm lazy and haven't uploaded it yet.

*****

11/25/11 - offseason 4a throws
throws

56# wfd

standing x4, best of 29'
one turn x4, best of 37'
full x15, best of 38'10, 5 past 38'6



very happy with this weights session. First time in a while everything felt smooth and clicked. I dropped the lifting strap once I got to the full throws because I just wasn't comfortable with it. It doesn't sit in my hand right, feels like it's going to fly out early, etc. It works great for the drills, but not the full throws. So I pulled the glove off, taped the shit out of my thumb and rocked the hook grip. My thumb hates me today for it, but I had a great session. First couple were around 35-36', was missing the finish and was drifting too far to the left so I decided to slow down my cast. Once I slowed it down, everything fell into place. I got into position after the first turn much easier and as soon as I was in position, I started leaning/driving forward. As soon as the ball got into position, I exploded to the trig and worked on getting that left around fast. Throws 4-8ish were all pretty upright, not much leg involvement and sinking. After figuring this out I worked on sinking while getting the left around and into place. As soon as my left was around and in place, I would start driving forward again and work on pushing the ball out in front of me. 5 of the throws were out past 38'6 which, considering the prior day's leg workout, I am very happy with. I should have got some video, but I'm pretty confident with how everything felt and I'll nail it again next week. 40' is going down in training, very soon.

on a side note, I tweaked my right lat a little. Nothing serious, rolled it last night and it's just sore today. I pulled in ever so slightly on the 10th throw and felt it "over-stretch" a bit. Going to lay off heavy back work for a few days and just go with some light stuff to flush the blood in and rehab it faster.

Patz
12-01-2011, 08:43 AM
I had this weird dream last night that I was doing some kind of competitive heavy throws with a big rubber ball with a handle on it. Despite the absurdity of the situation, I can't help but think my Highland Games knowledge from this journal has now seeped into my subconscious, so...congratulations, sir.

Brian Hopper
12-01-2011, 10:54 AM
Impressive PR on the strict press!!!

JSully
12-01-2011, 09:30 PM
that's awesome pat, lol.

thanks brian..

here is the 44" box jump vid. sorry it's so garbled, my phone's video editor has been screwing up the vids lately, dunno why.

JVBmO1GJoeY

Coke
12-01-2011, 10:25 PM
Clearly in the driver's seat, pedal to the metal too!!

JSully
12-01-2011, 10:51 PM
thanks coke, full steam ahead.

12/1/11 - offseason 4/3 DE upper
training

speed incline bench w/power factor aginst dbl red bands

135x3 @ 3.83
135x3 @ 3.83
145x3 @ 3.71
145x3 @ 3.71
145x3 @ 3.46
145x3 @ 3.46
145x3 @ 3.58
145x3 @ 3.58
145x3 @ 3.46
145x3 @ 3.83


pulldowns- 105x25x4
cable low rows- 105x25x4
adductor machine- 110x25x4
dips- BWx15x3
cgbp- 225x10, 225x8x2

db curls
db hammer curls
face pulls
glute flutter kicks
cable twists

that was a bromazing workout right there.. Went light, high rep on the lat to flush some blood and help with rehab. Already feeling much better. Speed on incline felt pretty good, close grips felt heavy and dips weren't too bad, considering having not done them for a couple years.

JSully
12-03-2011, 11:53 PM
12/2/11 - offseason 4b throws
throws

16# hammer

x6 winds for warmup
4 wind throws x15, best of 116'9
3 wind throws x5, best of 111'


was standing about 3-4 feet in front of the trig so those #s might be a bit low but meh, whatevs. I haven't decided yet whether I'm happy with that session or not. I haven't thrown hammers since the tuscon games (11/6) so I should be happy. I got quite a few 4 winds in before switching to 3 winds. Suprisingly, when I switched, it didn't feel nearly as uncomfortable as previously. I was able to get good hip drive, extension and pull. Hardest part was getting over to my right fast enough on the 2nd wind to start getting after it. I'm used to my first and second winds being lazy because my 3rd and 4th are what produces all the speed. Quickly realized need to be MUCH more proactive on that 2nd wind. Got a decent throw, going to keep playing with the 3 winds and see how they feel. I think if I can get some good speed and hip pop, I can get some real distance on it.

thecityalive
12-04-2011, 07:43 AM
LOL that was a pretty boy session.

JSully
12-06-2011, 07:47 AM
12/5/11 - offseason 5/1 ME lower
training

front squat- 225x3, 275x3, 315x1, 365x1, 405x1, 435x1 [30# PR]
bulgarian split squats- 95x8, 135x8x2
adductor machine- 130x25x4
ghetto reverse hyper- BWx15, +double mini band x15x3
dimel deads- 225x15x3

done and done. wanted to do some core but I was pretty trashed and the front squats took longer than I had anticipated. Front squats felt pretty good. At first they were feeling extremely "meh" and I didn't even think I was going to get 405. Plenty of warmups later and they were feelign alright. Added a belt at 315, first time wearing a lifting belt for squats in nearly 2 years. 315 and 365 both went up easier than they ever have. 405 wasn't even much trouble. By now, my left knee was giving me some grief, but I wanted to PR. Prior PR was 415, I got greedy and went for 435. Nailed it with more in the tank, but shut it down. No need to injure myself going for a bigger PR when I already got one. Moving on, I got a sick burn in the glutes on the reverse hyper, really dig this exercise. Since my gym doesn't have one, I took a swiss ball and put it on top of a bench, looped a band through the leg to put my ankles through, leaned down on the ball and held onto the bench to keep balance, then focused on exploding my legs up in the air as far as I could, really trying to feel the glute activation. Unable to get any stretch out of it, but the contraction was very good. Deload next week, very anxious.

435# front squat:

OyXTfc_symA

Coke
12-06-2011, 08:11 PM
Great job with the front squats Jake.

Brian Hopper
12-07-2011, 02:21 AM
Great job on the front squat PR!!!

Patz
12-07-2011, 09:02 AM
Holy shit. That was f'n DEEP and fast!

And good form!

JSully
12-08-2011, 09:18 PM
thanks fellas

12/6/11 - offseason 5/2 & throws
throws

16# hammer

winds x6 for warmup
2 winds x8-10, best of 104
3 winds x6-8, best of 107


video:

uiX5kAvv0mQ


training

push press- up to 315x1, 335x0
band pulldowns- dlb monster mini x25x4

video:

KOCTK_piGd8


hammer sesh felt good, regardless of mega dead legs and slow/tight hips. only got the first 4 throws and my camera ran out of battery. Unfortunately they weren't the best of them. After another throw or two I was able to get the ball higher on the 2nd wind which was giving me better leverage for the pull and better height as well. Orbit was getting too flat on the ones in the video. After fixing that I felt much better speed both in front and behind me. Still not where it needs to be though.

evening press session felt ok. By the time I got to this I was pretty super tired so everything else on the list was a moot point and I just wanted a good push press. I've been chasing the 315 push press for 8 months. Finally realizing my tricep strength is subpar. Need to kick it up a notch.

thecityalive
12-08-2011, 09:55 PM
Wow @ your front squats.....ONE DAY....

ThomasG
12-09-2011, 09:47 AM
Solid front squat!

Coke
12-09-2011, 01:56 PM
Beastly vids, killer push presses...where are the throws taking place, you got in made with all that open space.

Bruteman
12-09-2011, 06:15 PM
Them are some damn impressive lifts hoss.

Can you use as many winds as you want? I'm guessing you use whatever gets you the best throw.

JSully
12-09-2011, 07:10 PM
thanks fellas.. goal is a 500lb front squat by the time my season starts next year.. (april-mayish).. I've got a couple early season games but I'll keep my off season training until april-may.

brute- yeah, can use as many as I want. I was using 4 winds but I've gone back to 3 as of late since I'm a lot more comfortable with the hammer now. those 2 winds are just a drill to work on getting nice and long. I was letting it get too far off to my left with no lift, hence the change in orbit between the first wind and second. My battery died before I fixed it. Check back in here sunday or monday. I'm throwing tomorrow and I'll have video of all my throws: weights, stones and hammers. I'd like some feedback on my stones if you would, since you seem pretty knowledgeable about throwing. Thanks!!

JSully
12-14-2011, 06:31 AM
12/7/11 - offseason 5/3 DE lower
training

1000m row in 3:47 for warmup

speed squats with power factor, no bands hooked up

185x3 @ 3.33
185x3 @ 3.71
225x3 @ 3.21
225x3 @ 3.58
225x3 @ 3.46
225x3 @ 3.46
225x3 @ 3.09
225x3 @ 3.46
225x3 @ 3.09
225x3 @ 3.33


reverse lunges- 95x10, 135x8x2
side to side plyo lunges- 60' x3
rdl- 135x20x2
glute bridge- 135x15x2

feeling very beat up from this training block and very excited to deload. starting to feel the glute activation on squats and I can feel it taking pressure off of my knees. score. skipped speed deads and worked on glutes/hams instead... glute and tricep strength will be the primary focus of the rest of my offseason training. going to do some light oly work next week for a comp coming up in january and a couple of throws sessions, otherwise it's all about the r&r..

Patz
12-15-2011, 05:57 AM
Sweeeeeeeet push press! What an accomplishment, IMO.

Those throws look beastly too. What other events do you do? I remember we had a little Gaelic games thing once in high school. We did the hammer throw, and I remember carrying a long wood post then flipping it.

JSully
12-19-2011, 10:42 AM
thanks pat.. other events are the stones, hammers, sheaf, weight for distances, weight over bar and caber..

food pron for week of 12/12

12/14/11 - throwback breakfast: large bow of cheerios (http://lh6.ggpht.com/-8RLwxHx8lek/Tu9jNgMkOBI/AAAAAAAAAJU/6g9tWgbDpcA/s0/IMAG0505.jpg)

12/15/11 dinner = candied ham w/ au grautin potatoes (http://lh4.ggpht.com/-xB1q6cDLFu0/Tu9jSntaCII/AAAAAAAAAJc/_HIb3b6MNzU/s0/IMAG0506.jpg)

12/16/11 lunch (2nd plate shown) = beef, chicken, poatotes.. solid (http://lh6.ggpht.com/-_PaaqGhbmUc/Tu9jZ-k_npI/AAAAAAAAAJk/gzBmPw-Fw6U/s0/IMAG0507.jpg)

12/17/11 breakfast = orange rolls. Wife had 2, I had 14.. pretty fair imo (http://lh4.ggpht.com/-ZqvK4iIKLJ0/Tu9jm9bxtAI/AAAAAAAAAJs/mvyuZP5amK0/s0/IMAG0508.jpg)

12/17/11 dinner = chorizo & potato burrito x2 (http://lh3.ggpht.com/-XrtQHvNXKYs/Tu9juLO3tcI/AAAAAAAAAJ0/0cY-ogsSlLI/s0/IMAG0509.jpg)

12/18/11 dinner = spicy turkey sausage & cherry tomato omelette (http://lh3.ggpht.com/-Elw6xh_N6_s/Tu9jy6-A05I/AAAAAAAAAJ8/Vw4jyTrXPv0/s0/IMAG0510.jpg)

Been a little too lackadaisical with the food pics. My apologies, hope this helps make up for it.

JSully
12-20-2011, 07:02 AM
12/14/11 - deload plus
Despite being a deload week, I really wanted to get some throws in, however, its been rainy and cold (relatively speaking) all week. I've got a little fun comp coming up next month that involves clean & jerks so I figure I'll work technique today.

training
Bergener clean wu
Wrist stretching for oly rack
95x a bunch of cleans
185x a bunch of cleans

Bergener jerk wu
footwork drills
95x a bunch of jerks front and back
185x a bunch of jerks front and back
225x 2-3 jerks
275x1 jerk
315x0x2 attempts

Technique work took more out of me than I thought. Just barely missed the 315s, need to work on pushing myself under the bar more.. Same thing goes with the clean. Going to be doing oly stuff on wednesdays for the next couple weeks. All in all it was a fun session.

JSully
12-20-2011, 07:17 AM
12/18/11 - offseason 7/a throws
throws

16# stone

step over x5, best of 41'
full x8-10, best of 40'
open x8-10, best of 45'


56# wfd

standing x4, best of 28'
one turn x5, best of 36'
full x5, best of 36'


30# wfd x6-8, best of 71'

lt hammer

2 winds x6-8, best of 106'
3 winds x4-5, best of 107'


hvy hammer x3-4, best of 93'

meh, not a terrible session after having a week off. First time actually focusing on positions in a while, def need some more work. Will focus on letting off a bit and hitting positions, then slowly turning it back on. Whenever I get out there it's automatically go time and I forget that I'm trying to hit positions and not just chuck it as far as I can. Need to stay focused.

hammers from today:

_6GogbBd8Fw

*****

12/19/11 - offseason 7/1 ME lower
training

ME back squat + efs strong bands- worked up to 455x1
sumo deads- 275x10, 325x10, 375x5
12" box step ups- 135x8, 185x8x2
GMs- 185x12, 235x12x2

hanging leg raises
ab wheel

felt strong. haven't felt this explosive out of the hole with 455 in a long time. I feel I could have made a run for 550+ today. Band tension at the top is close to 200, felt pretty solid. Left knee was bugging me still, step ups were a bitch with that left leg. Stretching and extra glute work is helping, but I think it's going to be a while before I'm 100% pain free in that knee. I wanted to do some reverse hypers but I ran out of time. I'll hit some more glute stuff on thursday.

_w4wSPn2g3M

ThomasG
12-20-2011, 07:20 AM
Gat damn that was the deepest squat I've seen in awhile!

JSully
12-20-2011, 07:23 AM
Gat damn that was the deepest squat I've seen in awhile!

much deeper than the douchebags next to me, eh? lol

thanks

Coke
12-20-2011, 07:29 AM
Perfection in the vid with your squats!!

DoUgL@S
12-20-2011, 01:35 PM
Nice squatting! Looked explosive out of the bottom too.


much deeper than the douchebags next to me, eh? lol

thanks

I was going to comment on that. It looked like they were doing 1PPS and quarter squats (if that).

JSully
12-20-2011, 03:31 PM
thanks terry.

douglas, actually they worked up to 295 with those measley knee bends. do you see that pink towell on the pins in the background? the skinny kid was wrapping that around the bar to protect his neck, lulz..

amounirl
12-20-2011, 04:05 PM
Hey I thought I might stop by and read your log, everything looks awesome! I want to get started in strongman when I'm older (I don't think there's a junior division is there?) and this is pretty inspirational!

GazzyG
12-20-2011, 04:14 PM
Very impressed with the squats and presses!

What aspects of weight training do you find transfer over to your hammer?

Patz
12-20-2011, 05:45 PM
I watched both of those videos multiple times. Very impressive. Those guys' throws don't look anywhere near your distance. The one guy hitting that pole would have been epic. How much do the hammers weigh?

That dude's depth was horrendous and he was collapsing bad..lol

Brian C
12-20-2011, 08:09 PM
Holy food pron! And a sick ass deeeeeep squat! Great work Jake

JSully
12-23-2011, 07:43 AM
amounirl - thanks. typically no, there isn't a jr division but keep your eyes open at local contests. Every once in a while there is. You could also talk to whoever is running the strongmen comps in your area and ask if they can add a junior division. Just keep lifting and pushing forward, you'll meet your goals.

gazzyg- thanks bud. It's so hard to tell for hammers because it's so technique related. A very strong core is a requirement, plain and simple. You have to have fast explosive hips, so box jumps help a lot as do any of the olympic lifts. I don't do oly stuff too often right now because of the off season but I'm slowly adding it back in. I've got a 335lb hang clean that transfers pretty well. The biggest thing that helps my hammer is training hammer, haha.

pat- thanks mang, I didn't realize everyone elses was in there, no wonder it was so long. I typically watch the vid before I post it. My friends didn't want to be in the video (they actually gave me shit for it that day, lol) so I just took the video down. I've got a new video coming up in the next post though. And yes, his form was terrible. It aggravated me a bit, lol.

brian- thanks man, I aim to please with the food pron. I'm going to try to do a weekly post with 4-5 meals..

*****

12/20/11 - offseason 7/2 ME upper & throws
throws

16# stone

standing x12, avg 36', best 39'
south african x20, avg 43', best 46'


light hammer x10, two winds, avg 95', best 104'


went about 70-80% with all of these. Just trying to feel positions and deliver with little effort to get the reps in. A few of the south africans felt really good, the majority of them did not. I've got to get a good amount lower so I have a longer push on the stone. I also need to get that left foot around and down faster for a strong block. Things to work on. Hammer felt really good at the end. You'll notice every wind starts out nice and high and then the orbit gets flat on the second wind. After playing with this over and over again I found a ball path that this did not happen with. Going to drill the shit out of it now.


training

ME close grip + dbl efs monster mini bands- up to 245x1
close grip press- 245x5x2, 265x5, 265x4x2
strict ohp- 135x10, 185x6, 185x5x2
pullups- BWx3x5
one arm band pulldowns- BWx15x3
one arm band rows- BWx15x3

right lat started acting up when I did the pullups so I did some high rep stuff to flush some blood in the area. Close grip was meh, I was really hoping for 315+ bands so I'm a good ways off, looks like that'll be a goal of mine is to get to 315. After the close grips my triceps were fried so locking out anything more than 5 reps overhead with 185 just wasn't going to happen.

vids:

767gznb8LII

1AL9MShtp88

oQ9upGdwDXU


*****

12/21/11 - oly training
training

technique work with oly coach

oly rack position
power cleans from high thigh
power cleans from just above knee
power cleans from just below knee
full cleans from high thigh
full cleans from just above knee
full cleans from just below knee

full cleans from the floor up to 110kg.

Nothing very tough, just getting the timing figured out. Learning to sink into the catch, keep a high rack and keep my hips forward. Fun session.

*****

12/22/11 - offseason 7/3 DE lower
training

forgot my PF so no #s listed

speed front squat- 225x3x10
speed conv deads- 225x3x3, 275x3x7
reverse hyper- bw x15, +efs dlb mini band x15x2
dimel deads- 225x15x3
seated box jumps (from seated 12" onto 24")- bw x8, +25x8x2

ab wheel & cable twists

good session. Focused on keeping a high rack. Spread my hands out a little bit which opened up my chest spread my elbows out. At the same time it also nearly choked me out by the 3rd rep. Focused on sinking down into a strong clean squat position then exploding out. Reps were probably slower than 3.3f/s but since I didn't have the PF I didn't let it bother me. Just trying to hit positions and be explosive. Speed deads were simple, should have gone up to 315 but the rest time was killer. For both the squats and deads, I did each set on the minute, every minute except for the 5th set I gave myself 2 minutes. This all equated to about 35-40 seconds rest between each set and was pretty killer. Dimel deads were easy, should have gone to 20 but I got a sweet burn in my glutes/hams. Box jumps were crushing my hips from the seated position. Definitely a good session. Looking forward to legs next week.

Brian Hopper
12-23-2011, 09:29 AM
Solid squat bro!!!

Coke
12-23-2011, 02:23 PM
The sessions are nice, in full effect Jake.

Patz
01-03-2012, 12:59 PM
Let's get a Crossfit WOD up in here!

JSully
01-03-2012, 01:05 PM
thanks brian and coke.

sorry for the lack of updates, been pretty busy with the holidays and family. haven't been skipping workouts, I'll try to get everything posted very soon.

patrick- you're silly mang, haha.. I've got a pseudo-CF comp on 1/14, so that'll be interesting. C&J max, Max 3rep pullup, and the 3rd event will be drawn the day off, choices are: 1RM DL, 3RM DL, 1000m row->275x30 DL, 275x10DL + 50DUs x3 rounds, 315x30DL... fun stuff.. especially with a torn bicep, blegh

JSully
01-04-2012, 10:01 PM
page 3, FML..

eye candy first:

food porn contd

homemade new york style cheesecake (http://lh4.ggpht.com/-H4uoOF08qzc/TwUi06B7ZOI/AAAAAAAAAN0/oDM5VAmE21g/s0/IMAG0517.jpg)

christmas eve dinner (http://lh3.ggpht.com/-mbCxcXRQB5g/TwUi2EThL3I/AAAAAAAAAN8/XNemm29fPoo/s0/IMAG0518.jpg)

christmas dessert (http://lh6.ggpht.com/-PWfEXHwVHc8/TwUi3i8SveI/AAAAAAAAAOE/3l4phzbWu-c/s0/IMAG0524.jpg)

christmas dinner (http://lh5.ggpht.com/-YYdIOL2bTFI/TwUi50WkrvI/AAAAAAAAAOM/GCaYVi2kLBY/s0/IMAG0525.jpg)

choco chip cookie + oreo + brownie = defuckinglicious (http://lh4.ggpht.com/-o6wUjOU4HAk/TwUi8WmVhKI/AAAAAAAAAOU/Pn9128oR8V4/s0/IMAG0526.jpg)

throwback mac&cheese (http://lh3.ggpht.com/-dY7v3elFCTs/TwUi95AyazI/AAAAAAAAAOc/w1qiWQPZ86U/s0/IMAG0533.jpg)


*****

12/26/11 - offseason 8/1 DE upper
training

speed incline + dbl efs mini bands

135x3 @ 3.33
135x3 @ 3.46
135x3 @ 3.33
135x3 @ 3.21
135x3 @ 3.33
135x3 @ 3.33
135x3 @ 3.21
135x3 @ 3.33
135x3 @ 3.33
135x3 @ 3.33


pullups- BWx3x6, +25x3x4, +45x3x2, +45x1
dips- BWx10x2, +45x10x2, +45x8, BWx5
hammerstrength row- 5pps x8x3
db extensions- 45x8, 45x6

good sesh, happy with the pullups and dips.. incline was on a higher bench today so band tension was more, hence not increasing weight above 135.

*****

12/28/11 - offseason 8/2 ME lower
training

deads up to 635x1, fail @ 665, 585x1
squats- 315x5x3
rdl- 315x8x3

blegh

un6XpW2juqA

*****

12/29/11 - offseason 8/3 ME upper
training

strict OHP- up to 275x1
pullups- BWx3x2, BWx5x10
cgbp- 225x5, 275x5, 295x3, 315x3, 225x10
dips- BWx10x4
cable row, wide neutral- 270x10, 300x10x2
face pulls- 170x15, 200x15

lying leg raises & ab wheel

good sesh, pullups and dips coming along.. OHP felt heavier than usual, expected after DE upper on monday

e_LqIH07n6o

*****

12/31/11 - offseason 8a throwing
throwing

16# stone

x3-5 step over drills, best of 39
x8-10 stands, best of 42
x8-10 south african, best of 48


56# wfd

x4 standing throws, best of 28, tore bicep on 4th throw


let my upper rush the weight into position and popped my right bicep on the 4th standing toss. fucking stupid. no brusing, no connective tissue injury, just a muscle belly injury. ice + ibuprofin + aggressive rehab should have me back up in a couple weeks. Placing in the strongman comp is out of the picture now as I'll def be passing stones and tires.. oh well.. will still go pull and do farmers for shits and giggles, have a few friends competing there as well..

*****

1/3/12 - offseason 9/1 DE lower
training

speed squats against choked efs monster mini bands

225x3 @ 3.46
225x3 @ 3.58
225x3 @ 3.46
225x3 @ 3.33
245x3 @ 3.09
245x3 @ 3.09
245x3 @ 3.09
245x3 @ 3.33


speed deads against doubled efs monster mini bands

225x3 @ 3.83
225x3 @ 4.08
225x3 @ 3.83
275x3 @ 3.49
275x3 @ 3.71
275x3 @ 3.83
315x3 @ 3.21
315x3 @ 3.33


dimel deads- 225x20x3
db reverse lunges- 25x10, 40x10
seated box jumps (12" box seated onto 24" box)- BWx10x3

good sesh, box jumps were killer. Jumping from a seated position is much harder, getting rid of all the stretch reflex. Typically I would hold dumbbells, but didn't want to chance anything with the bicep feeling the way it has been.

*****

1/4/12 - oly training
training

clean technique with the bar
full cleans up to 3 singles @ 132, felt it in my bicep so I shut it down
jerk technique with the bar
full jerks up to 308, pressed out the first one. took a break and nailed the 2nd

happy with how the technique is coming along. The coach I'm working with said I should be jerking 400+ once I get the hang of the technique. Anxious to start moving big weight

thecityalive
01-04-2012, 10:15 PM
Oh hey, I'm making candied bacon. Should go well with a bulk.

JSully
01-04-2012, 10:44 PM
Oh hey, I'm making candied bacon. Should go well with a bulk.

pics or gtfo

Coke
01-05-2012, 11:35 AM
Like the 275 overhead press...nice try with the 665 pulls, will be nailing that soon, no doubt.

Great update(s), including the food pics, you definitely eat well year 'round, lol.

J.C.
01-09-2012, 01:12 PM
Tough grind on the overhead press!

Just checking in to say hi. I like how you tailor your training to a number of different goals so I enjoy reading you log from time to time. Good to see someone doing the oly lifts as well!

Patz
01-10-2012, 08:49 AM
patrick- you're silly mang, haha.. I've got a pseudo-CF comp on 1/14, so that'll be interesting. C&J max, Max 3rep pullup, and the 3rd event will be drawn the day off, choices are: 1RM DL, 3RM DL, 1000m row->275x30 DL, 275x10DL + 50DUs x3 rounds, 315x30DL... fun stuff.. especially with a torn bicep, blegh

Well it sounds like a comp that'll kinda stay in your realm of performance. You should do well.

...unless that proverbial little Chinese girl shows up!

J.C.
01-10-2012, 02:43 PM
...unless that proverbial little Chinese girl shows up!

That bitch... always warming up. I want to know when she's going to max out.

JSully
01-11-2012, 06:56 AM
coke- thanks, 275 felt heavy, but I had just crushed my triceps 3 days earlier.. all things considered, I'm happy with tieing the pr.... oh, and I love food!! lol

JC- thanks, my goals are Highland Games first and foremost.. then PL, strongman and OL. I've got 8-10 games scheduled this year, I'm going to try to do 2-3 strongmans, at least 1 PL meet and 1 OL meet.. this will be a busy year... OH, and I've got an arm wrestling tournament in March, hahaha..

pat- kind of, when I did cleans last week I could really feel it in my bicep. Due to that I'm skipping o-lifting this week and going to throw instead since it doesn't hit my arm. I'll probably put up some low numbers on the c&j, but I'm hoping to get at least 300 depending on how my arm is feeling. The 3rm pullup will probably just be bodyweight, if I can do them at all without pain. The last event all depends. If the DUs come up I'm fux0red and might as well just pass, anything else I'm good to go with.

I trained thursday, did strongman events saturday, legs monday and threw yesterday.. I'll get this updated soon..

Invain
01-11-2012, 07:19 AM
Strong ass strict press.

I saw pics of your baby on facebook the other day, kid is beyond cute man.

JSully
01-17-2012, 09:45 PM
thanks nick, on both accounts, really appreciate it. he's growing up so fast and getting huge. His thighs are enormous, such a big boy and smart too.. I love watching him grow and play, so much fun.

1/5/12 - offseason 9/2 DE upper
training

speed bench

135x3 @ 3.46
135x3 @ 3.96
155x3 @ 3.46
155x3 @ 3.58
155x3 @ 3.46
155x3 @ 3.33
155x3 @ 3.46
155x3 @ 3.46
155x3 @ 3.58
155x3 @ 3.58


bb skullcrushers- 115x8, 125x8, 135x6
dips- BWx12x4

cable pulldowns- 4x15
cable rows- 3x15

db curls 4x15 (left), 6x25 (rt)- rehab on right

good sesh, triceps were fried, starting to feel a difference on dips, getting easier. 135x6 is a huge PR for me on skulls as I've never gone above 110 before. Felt good, though lots of pressure on the elbows. Going to work them in rotation with heavy close grip pressing. Bicep feeling a little rough still, used a 15lb db and nailed a few sets of 25 reps to flush the blood in there. Took it easy on back work too with some light pulldowns and rows. Could feel the bicep activating as the lat was fatiguing, but nothing negative. Happy with the workout with all things considered.

the rest of the updates are coming in a second..

JSully
01-17-2012, 10:00 PM
food pic here (http://lh6.ggpht.com/-uoeoOx2NdgM/TxTXAQLAR5I/AAAAAAAAAPU/2PdZM7tJeHM/s0/IMAG0542.jpg)


its not much, bit it was a superior breakfast that needed to be remembered

*****

1/6/12 - offseason 9/3 ME lower
training

front squat- up to 405x1, 455x0
deadlift- 405x5, 455x5, 495x5, 545x1x2
16" step up- 135x8x2
KBS- 32kg x15x2
box jump up to 40"x3

meh, decent session. broke down on the 455 and let it come forward. hit some decent deads, nothin impressive. Was using bumpers so I couldn't get any reps @ 545 without weight falling off so I just hit 2 singles.

*****

1/7/12 - offseason strongman day
training

deads- up to 585x1, easy peasy
log press- up to 270x1x2
anchor chain drag- 600x50'x2

I tried a 235lb farmers but after about 5 steps my bicep got aggravated. I didn't want to push it so I called it there. I really wanted to flip the tire, get some sandbag work and stones in but it'll have to wait. If it's not feelign better by the 21st I'll be skipping some events..

*****

1/9/12 - offseason 10/1 DE lower
training

speed squats + choked efs monster mini bands

225x3 @ 3.46
225x3 @ 3.58
245x3 @ 3.33
245x3 @ 3.71
245x3 @ 3.46
245x3 @ 3.58
245x3 @ 3.46
245x3 @ 3.46
245x3 @ 3.46


speed deads + doubled efs monster minis

275x3 @ 3.62
275x3 @ 3.95
315x3 @ 3.58
315x3 @ 3.58
315x3 @ 3.58
315x3 @ 3.71
315x3 @ 3.58
315x3 @ 3.46


rdls- 315x5, 365x5, 415x5, 465x5(pr)
seated box jumps from 12" box to 24" box- BWx10x3

solid sesh, happy with speed, happy with rdls, moving along nicely.

started tracking calories again, moreso for protein consumption and total cals than anything else:

macros = 90f / 337c / 300p = 3325

*****

1/9/12 - offseason 10/a throws
training

16# stone

step over drills x8, best of 44
full x13, best of 44
south african x24, best of 49'


good throws with the stone. Tried a few new things out. On the standing tosses I'm keeping my chest up and back straight rather than rounding. Once I got my feet in position and torso turned backward, I dipped down, pivoted my right foot and exploded up, all in one movement. I got a sweet stretch reflex and put another foot or two on the tosses, especially considering my dead legs from speed work yesterday. Spins felt good, worked on gettig that right leg into position while keeping my torso straight to the trig, as the left was following around I worked on better separation. It's all coming into place, expect big throws soon.

macros = 135f / 445c / 309p = 4217 cals

*****

1/11/12 - offseason 10/b throws
training

16# stone

step over drills x5, best of 42
full throws x6, best of 43
south african x24, best of 50' even


awesome sesh today, snuck in that PR of 50' even on the stone, maybe even 50'.25".. lol. worked again on keeping that torso straight as my right is coming around into place, then as my left is following, worked on really wrapping tight and waiting for the left to hit the ground before exploding.. making strides forward

macros = 121f / 379c / 355p = 4047 cals

*****

1/12/11 - offseason 10/2 ME upper
training

incline bench- up to 370x1 (PR)
pullups- BWx3x10
strict OHP- 135x10, 185x8, 205x6, 225x4x2
dips- BWx12x2
tri pullovers- 95x10, 115x8
db curls x alot for rehab

very happy with the PR, been chiseling away on incline for some time now and it's finally paying off. Elbow was hurting today for some reason, just very stiff. I shattered my right elbow back in 97 and was reconstructed so the weather gets to it sometimes. Pullups felt ok, though I could feel my bicep acting up, however, considering I'm only a week and a half out from injury, it feels pretty good.

macros = ?? I stopped couting at 3k cals

*****

1/14/11 - Iron Fest
Iron Fest Competition @ East Valley Crossfit

Event1: Clean & Jerk - 131kg 1st place
Event2: 3RM pullups - +30x3, 3rd place (last)
Event3: 3RM deadlift - 605x3, 1st place

Overall = 1st place

I've been training olympic lifts at East Valley Crossfit with one of the coaches there as I'd like to do an oly meet sometime later this year with some respectable numbers while not looking like a fool technically. To help show my support for the gym I decided to enter in the competition. The first 2 events were set, however, the 3rd was drawn from a hopper the day of the event. The options for the 3rd event were as follows: 1RM deadlift, 3RM deadlift, 315 AMRAP in 3mins, 3 rounds: 275x10 + 50DUs or 1000m row + 30rep deadlift @ 275. I lucked out by getting the 3RM deadlift. If the double unders had came up, I'd have been screwed, lol. The others I think I could have made do.

macros = ?? chorizo burrito, protein shakes, ice cream, italian sub.. etc

*****

1/16/11 - offseason 11/1 ME squat + DE deads
training

squats- up to 565x1, 405x8

speed deads

225x3 @ 4.32
275x3 @ 3.71
335x3 @ 3.46
335x3 @ 3.33
335x3 @ 3.46
335x3 @ 3.33


dimel deads- 275x15x3
Gms- 225x12x2

very happy with this session. First time having 500lbs on my back since 7/21/11 (yes, I looked through my logs) and this is also the first time I've had 550+ on my back since december 2009, before my hamstring injury. On top of all that, I just pulled 605 for a triple 2 days ago, so yeah, I'm pretty happy about this. I think I'd be pretty damn close to 6 if I were 100% fresh. I just need to start getting under a heavy bar more often. Will work on this in the future.

macros = meh, didn't pay attention

2e1vsDty598

*****

1/17/11 - offseason 11/2 ME strict OHP + DE close grip
training

strict OHP- up to 285x1 (PR), 225x8

close grip speed bench

135x3 @ 3.71
135x3 @ 3.83
155x3 @ 3.46
155x3 @ 3.46
155x3 @ 3.58
165x3 @ 3.33
165x3 @ 3.46
165x3 @ 3.58
165x3 @ 3.71
165x3 @ 3.71


pullups- BWx3x10
wide grip neutral cable rows- 195x12, 300x10x3
dips- BWx10x4
db curls- up to 50x12

felt like a machine today. was only going to go for a tiny 5lb pr on the OHP and it didn't feel too hard so I upped it to 285 for a sweet 10lb pr, then dropped to 225 for a solid 8 reps. Bicep is healing very nicely, no issues with the db curls, pullups or wide grip low rows. Starting to think I might just be able to be competitive in this strongman on the 21st. Very exciting.

macros = 130f / 275c / 305p = 3538 cals

CbftPEzUPgw

Brian C
01-18-2012, 11:13 AM
A WHOLE lot of great stuff going on this year already bro, dont know where to begin. Congrats on the 1st place at the comp. All your lifts are looking strong as hell. That 565 sqt was so deep and clean. Great sessions Jake!

GazzyG
01-18-2012, 11:19 AM
Great work in the competition and excellent stuff going on with your training too!

And lol at Macros: Burrito, Ice Cream, Sub....

J.C.
01-18-2012, 02:25 PM
Loving the big updates man. And that breakfast look AMAZING.

JSully
01-19-2012, 08:40 PM
thanks brian, I appreciate it. Things are going to be big for me this year.. I wished that 565 was more like 595, but I'll take it for now. I'm going to be squatting a lot heavier this year.

gazzy, thanks bud, just trying to keep it real with the food log, haha

thanks jc, that breakfast was in credible. sausage, bacon, eggs, potato, cheese... SOLID.. side of pancakes and a belgium waffle, oh hell yes.

thanks Lance, I appreciate that

1/18/12 - offseason 11/a throws
training

16# stone

step over drills x9, best of 43'
full throws x8, best of 42'
south african x10, best of 51'6.5"


stone series went like this: 46, ?, 49, 51'6, 50'3, 49, 48, ?, 50'9, 47, 50'2

ecstatic. fantastic stone session.. groin tightened up on my on the 9th throw so I took one more for good measure and headed out. No pain today so it's all good, looking forward to the next stone sesh..

macros = 92f / 536c / 295p = 4096 cals

*****

1/19/12 offseason 11/b throws
throws

16# hammer

2winds x8, best of 109
3winds x6, best of 109


doing something wrong here. have been 105-120 for nearly a year now. everything else has increased remarkably except for hammer, this pisses me off. going to be watching a lot of videos of vierra and a few others that have similar body types. a couple things just off the bat I think I need to do is not lean as far backwards and really reach to my right to catch the ball.. I need to not only twist and catch it, but I need to reach and create that bigger orbit.

macros = 96f / 489c / 313p = 4091 cals

barryisawinnah
01-21-2012, 08:00 AM
Awesome log, I wouldn't mind trying out some highlands game stuff. I think there is a show coming ot my area next month, I will definitely go and check it out.

Seems like the Phoenix area has a great number of strongman/highland game athletes

Patz
01-24-2012, 11:10 AM
Good stuff in here. Congrats on the Crossfit comp. man, 50 double unders vs 1000m row is a big penalty. That's about 2:30-3:00 difference. Glad you lucked out.

Also..you can never use the term "sesh" again. I was JUST this morning thinking about how much I hate that..LOL

JSully
01-24-2012, 12:15 PM
thanks barry, or is it bryan per your sig? lol.. there is a decent amount here, but not huge. only 1 good strongman gym and that is Porter's place about an hour away from me (and yes, still in the metropolitan area, lol). I try to make it out there once a month or so, but I really only train events every other week, if that. Highland games is my focus so I spend the majority of my training on that.

pat- I like the word sesh, I will keep using it, lol.. yes the double unders I would have passed on and skipped the event. The 1000m row + 275x30 deadlift wouldn't have been too bad, but definitely not preferable. The 3rm deadlift was fun.

Here are a couple vids from the strongman I competed in last weekend. I'll get the log updated with a writeup and training shortly.

ItpHM7EpX3E

FnSbsHFAteE

Rl4PA1fXvms

J.C.
01-24-2012, 03:53 PM
Great work with the Strongman comp Jake. That deadlift looked real solid, is that a PR?

Brian Hopper
01-24-2012, 06:16 PM
Awesome job on the strongman comp!!!

Invain
01-24-2012, 06:59 PM
Good shit man. How much does that kilt add to your pulls?

Coke
01-24-2012, 07:42 PM
Major props Jake, impressive performance!

JSully
01-24-2012, 10:24 PM
thanks fellas.. the deadlift was a 20lb PR.. very happy

1/21/12 - 2012 AZ Winterfest Strongman
2012 AZ Winterfest Strongman
overall = 7th place

log press = 270lbs, missed 290
farmers walk/chain drag medley = 265/600, unk time
deadlift = 675lbs (+20lb pr), 3rd place
tire flip/sandbag medley = 750/275, unk time
atlas stones = 360x3

Had a great time at my first NAS competition. Scott Porter runs a clean show, looking forward to doing another in the future. A few notes:

*my cardio blows, both muscular and cardiovascular. Need to work on this, not only for competition but for everyday life
*my triceps are weak. killed me on the log press. I strict pressed 285 last week but I couldn't push press a 290lb log, that's ridiculous. on a side note, I need to work on my technique as I kept getting super dizzy and almost passing out as the log was on my shoulders. I was told I'm doing it right, but there's got to be something I can do differently to avoid this. Possibly gripping the log more towards the front?
*I lost my grip on the sandbag and that screwed me bad. I was running a great time with the tire and even the pick on the sandbag was easy. When I started moving with the sandbag I lost my grip and had to readjust, that also ended up making me take more time to recover and costing close to 10 seconds.
*Deadlift was solid, but needs to be stronger
*uncomfortability with the stones cost me some serious points. Heaviest stone I had loaded before was a 300lb stone and that was hard as shit. Event was max stone for max reps over bar, 2 attempts permitted. I was going to open with the 280 stone until Scott Porter gave me a silly look so I upped it to the 320. I'm glad I did because the 320 stone was cakesauce. Unfortunately, everybody else in my class passed it and went right to the 360 stone. I took the 360 stone for 3 reps when I was up again and everyone else went onto the 410 stone. 2 were successful, one guy doubled it. I really think I had a good shot at that 410, but my attempts were done.
Regardless, great competition. I'm a bit more experienced now so I know what to expect for my next one. Considering I'm a Highland Games athlete first, I had a lot of fun and I hit PRs so I'm very happy with how everything went down.

*****

1/24/11 - offseason 12/1 ME lower
training

18" box squats against doubled jumpstretch average bands (green) - up to 495x1
box squats for speed, same box, same band tension

225x3 @ 2.96
185x3 @ 3.57
185x3 @ 3.46
185x3 @ 3.46
185x3 @ 3.46
185x3 @ 3.33
185x3 @ 3.46
185x3 @ 3.46


rdl- 315x10x3
band gms- avg x15x3
bulgarian split squat- BWx12x3

macros = 192f / 477c / 340p = 4992 cals, lulz

dinner = 5 eggs, 1lb red potatoes, 1/2 cup cheese, 1/2 cup sour cream = NOM NOM NOM (http://lh4.ggpht.com/-gsAJrKF-6QU/Tx-Nr5uNiiI/AAAAAAAAAPc/8XHXVcWx2Uo/s0/IMAG0544.jpg)

Coke
01-26-2012, 12:39 PM
You are doing super...will be even greater as you move forward, now that you have dialed in and pinpointed weak points.

HJP
01-26-2012, 01:51 PM
Great deadlift man! And well done on the rest of the comp too!!

barryisawinnah
01-26-2012, 06:39 PM
thanks barry, or is it bryan per your sig? lol.. there is a decent amount here, but not huge. only 1 good strongman gym and that is Porter's place about an hour away from me (and yes, still in the metropolitan area, lol). I try to make it out there once a month or so, but I really only train events every other week, if that. Highland games is my focus so I spend the majority of my training on that.

pat- I like the word sesh, I will keep using it, lol.. yes the double unders I would have passed on and skipped the event. The 1000m row + 275x30 deadlift wouldn't have been too bad, but definitely not preferable. The 3rm deadlift was fun.

Here are a couple vids from the strongman I competed in last weekend. I'll get the log updated with a writeup and training shortly.

ItpHM7EpX3E

FnSbsHFAteE

Rl4PA1fXvms


Awesome work!!! It's Bryan, the Barry thing was an inside joke that really caught on, lol. Either one works though. That deadlift looked easy

JSully
01-26-2012, 09:18 PM
thanks everyone.. there's big things to come this year.. can't wait for the Highland Games season to get started!!


1/25/12 - offseason 12/2 oly movements
training

500m row in 1:38 for warmup

full squat cleans up to 120kg x1
btn jerks up to 100kg x1

pinched a nerve or something on the inside of my left elbow. I think it's from taking too wide of a grip. Aching pain starting at my elbow and pulsing up to my shoulder and down to my pinky. Hurt like a motherfucker so I called it a day. Took about an hour for it to go away, very strange. Will pay more attention to grip next time. Bummed out because I was looking for a big number today, oh well. always next week..

macros = ?? mrs made potato soup/breadbowl for dinner, delish (http://lh4.ggpht.com/-OCrld-EckSI/TyIfs3oypFI/AAAAAAAAAPk/DaKy4R-1FOQ/s0/IMAG0545.jpg)


*****

1/26/12 - offseason 12/3 ME bench & DE incline
training

500m row in 1:37 for warmup/conditioning

flat bb bench- up to 405x1, 410x0, 335x6
speed incline bench + double efs mini bands

135x3 @ 3.33
135x3 @ 3.33
135x3 @ 3.33
135x3 @ 3.46
135x3 @ 3.46
135x3 @ 3.58
135x3 @ 3.46
135x3 @ 3.58


pullups- BWx3x2, +25x3x3, BWx3x5
db rows- 120x10x4
dips- BWx12x3, x8x2

db curls

cals = ?? hot dogs, ice cream, etc.. need to buckle the diet down, haha

_GXb3VAJOic

Brian Hopper
01-27-2012, 04:50 AM
Strong press!!!

Bruteman
01-27-2012, 05:45 PM
Don't even know what to say. Just "Wow!" Impressive stuff in here chief.

JSully
01-31-2012, 08:10 AM
thanks fellas, it's coming along nicely.

1/27/12 - food

$0.39 tacos back @ del taco.. score (http://lh6.ggpht.com/-_DpycwaRtbE/Tyd3O9DPJOI/AAAAAAAAAPs/I6CIsfpGOOk/s0/IMAG0546.jpg)

came home to a mrs who had pizza ready for me.. double score (http://lh4.ggpht.com/-qLbLq_k27gw/Tyd3QMzI6uI/AAAAAAAAAP0/e6Xuvdzja4k/s0/IMAG0547.jpg)


*****

1/28/12 - offseason 12/a throws
training

16# hammer
*2 winds, best of 93
*3 winds, best of 98

56#wfd
*stand, best of 28
*one turn, best of 36
*full, best of 37

28# wfd, best of 71

16# stone
*step over, best of 42
*south african, best of 47

good day. focused on staying really tall for the hammers, not much effort put into these, no blades. wfd felt good, despite being my first session in 4 weeks due to the bicep injury. stones felt off, fatigue set in by that time and just couldn't feel the positions.

macros = ?? oh well

*****

1/30/12 - offseason 13/a throws
training

16# stone
*hip pop drills x8, best of 45
*step over drills x8, best of 46'6 (PR)
*full standing x8, best of 47 (PR)
*south african x20, best of 52'6 (PR), 10 out of 20 landing 50+

great throws session. focused on getting my hips through first and holding my upper body. Felt that was happening on a good bit of these, but really have to try to make this happen. Going to take a lot more reps before this comes naturally without having to think as much about it. Phone rang just I was starting my full throws which turned the camera off so no vid of that. Happy with the PRs in everything. Once I get this figured out, the stones will start being a strong point for me. Looking for 50 standing and 55+ open soon.

macros = ?? lots of spaghetti for dinner. since I tracked calories for about 2 weeks, I know what it takes to get my protein in and that's really all I'm concerned with right now. I'll start tracking again in the next couple weeks.

glKEGMqFo7Y

Stumprrp
01-31-2012, 09:41 AM
awesome training jake

HJP
02-01-2012, 01:25 AM
Stoked with the tacos then pizza!! Nice!

Throwing sounds like fun Trainings!

Brian C
02-01-2012, 08:05 AM
Always enjoy your Highland training vids. And strong pressing work too!

Patz
02-02-2012, 09:39 AM
A 410lb stone????? Sweet mother that's heavy! I couldn't even pick up the 155 we have..lol

Alex.V
02-02-2012, 11:31 AM
*my cardio blows, both muscular and cardiovascular. Need to work on this, not only for competition but for everyday life


Get a bike.

Not only is it easy on the joints, but I guarantee you will scare the everliving shit out of every other cyclist out there. Makes it all worth it.

Oh, and sprint/hill workouts are incredible anaerobic conditioning for your legs.

ps- you got the best damn vids.

Coke
02-02-2012, 01:18 PM
Doing stellar work man.

JSully
02-06-2012, 10:08 PM
awesome training jake
gracias, sir


Stoked with the tacos then pizza!! Nice!

Throwing sounds like fun Trainings!
tacos are always a win. and for 39 cents/each, you just can't go wrong. throwing is definitely fun, but frustraing at the same time. such complex movements. if you get in the wrong position, the implements go nowhere. if you don't apply force at exactly the right times, the implements go nowhere. lots of practice, that's fsho.


Always enjoy your Highland training vids. And strong pressing work too!
appreciate it brother


A 410lb stone????? Sweet mother that's heavy! I couldn't even pick up the 155 we have..lol
tacky makes a huge difference. I have a tough time with a 300lb stone without tacky, hell I'm not even sure I could pick it at all. The leather sleeves + super tacky is almost like wearing straps for a deadlift, lol. It takes the grip work completely out of it, allowing you to focus on what needs to be done..


Get a bike.

Not only is it easy on the joints, but I guarantee you will scare the everliving shit out of every other cyclist out there. Makes it all worth it.

Oh, and sprint/hill workouts are incredible anaerobic conditioning for your legs.

ps- you got the best damn vids.
fsho. I've got 29er mountain bike, but not a road bike, just don't have the cash to drop on a decent bike at this time. I really like riding, but I have a hard enough time recovering from a heavy leg session + 3-4 days of throwing/week, and that doesn't include upper body work. I've been hitting the rower lately, trying for a sub 1:30 500m time. Once I achieve that then I'll start working 1000m rows for my warmup until I get to sub 3:00, then up to 2k, then 5k.. the rower is fun and challenging, especially when it has the average pace right there on the screen that I can change just with a harder pull.. I dig it. Thanks for stopping by bro.


Doing stellar work man.
your support is appreciated, thanks buddy.

JSully
02-06-2012, 10:12 PM
1/31/12 - offseason 13/1 lower
training

500m row in 1:36 for warmup

ME reverse band squat w/ choked efs strong bands- up to 675x1, 545x8
GMs- 315x8x2
dimel deads- 315x20x2
db bulgarian split squats- BWx12, 25x10x2

macros = ??

675 felt like a fucking freight train on my back, felt solid coming out of the hole. I really think all this top end work is going to progress my squat.

*****

2/1/12 - offseason 13/b throws
training

16# hammer
*winds w/no release x8-10
*2 winds w/release x ~20, no measurements taken

watched a lot of vierra, brock and frasure vids trying to figure out what I'm doing differently when I get over on the left. Looks like I lean way too far backwards and allow my arms to almost get behind my head. Towards the end of the session I worked on having my front delts hug my head as to not get behind, as well as pushing the right knee forward and staying tall. No measurements taken but I felt a world of difference. Looking forward to the next hammer session.

*****

2/4/12 - offseason 13/2 upper
training

500m row in 1:31.4 for warmup

ME push presses- up to 150kg x1 PR, miss @ 160kg
pullups- BWx5x10

close grip speed bench against doubled efs mini bands
*60x3 @ 3.33
*60x3 @ 3.33
*60x3 @ 3.46
*70x3 @ 2.96
*65x3 @ 3.46
*65x3 @ 3.33
*65x3 @ 3.33
*65x3 @ 3.58

bb rows- 140x6, 150x6, 180x5x2
ring dips- BWx8, BWx10x2

bunch of easy flips with a 650lb tire

sick on 2/2 and 2/3, still not completely over it. I'm confident 160kg would have gone if I were 100%, I just missed the lockout by about 4". Next time.

*****

2/6/12 - offseason 14/a throws
training

56# wfd
*standing throws x4, best of 30'
*one turn x7, best of 39'6" PR
*full throws x16, best of 39'2" training PR

great day to learn a thing or two. Worked on getting a strong finish out and over the trig, dialed in a couple sweet 30s for the standing tosses. On the one turns, I worked on a medium sprint, then driving the weight down to my right leg and finishing strong. Took me 4-5 throws before this finally clicked and when it did, 39+ ft. New 1 turn PR.

Went to full throws and things started breaking down. Drifting too much during the first turn. Out of position after the first turn. Nothing was really lining up. After about 12 throws I decided to just lay off the cast. I slowed it down and focused on hitting the position for a one turn. This is when it started to click. Need a lot more practice with it but I'll be slowing the cast down a lot for a while. I also need to study some Vierra and Frasure vids regarding the cast. Something feels off, just doesn't seem like I'm getting the orbit I need to. None of the full throws had any focus on driving the weight down on my right before the finish and I was still nailing 39' a few times.. when I get this figured out, big throws are going to come.

Things to keep in mind: slow down the cast, watch the drift on the first turn, feel the position after the first turn, drive the weight down to the right leg and finish strong.

vid:

bSYLNwQgJqg



dinner: 12oz medium rare ribeye steak + butter/sour cream baked potato = winning (http://lh3.ggpht.com/-AXd5eiZJeZ4/TzCoLRYlaqI/AAAAAAAAAQc/1hDbaSFM-Yk/s0/IMAG0579.jpg)

JSully
02-07-2012, 09:31 PM
2/7/12 - offseason 14/1 lower
training

1000m row in 3:46 for warmup

rack pulls from mid/high shin- up to 725x1 (PR), 585x5

speed squats against choked jumpstretch green bands
*135x3 @ 4.20
*185x3 @ 3.71
*225x3 @ 3.58
*225x3 @ 3.58
*225x3 @ 3.71
*225x3 @ 3.58

RDL- 365x5, 415x5, 465x5
single leg plyo box jumps on 12" box- BWx10x3

macros = ??

solid workout. Rack pulls felt great, though my back is pretty tight now. With how the pulls felt today, I'm confident 700 off the floor is going down very soon. Speed squats felt good, cut them short because I wanted to get some assistance work in before I headed out. Looking forward to stones tomorrow and push presses thursday.

Brian Hopper
02-08-2012, 08:52 AM
Good job on the rack pull PR!!!

JSully
02-09-2012, 08:56 PM
thanks brian, I appreciate it

2/8/12 - offseason 14/b throws
throws

16# stone
*hip pop drills x8, best of 41'
*step over drills x6, best of 45'
*full standing x9, best of 44'
*south african x23, best of 51'3

lots of throws today, overall a good workout. about 15 throws into the south african I started focusing on getting more rotational rather than linear. This allowed me to get consistent at 49-50 with less effort. Biggest thing I need to do is keep my head and shoulders up. I worked on pulling my left leg up and trying to kick my butt, rather than reaching for a foot placement. Felt much snappier when I was able to impliement this. Also, I'm feeling how my upper is rushing. I always thought that holding the upper meant to keep it from rotating early to allow the hips to come around first. It's not only that, but also holding it farther back from the trig while the hips push forward first.. been working on this but it's going to take some time to drill. Lastly, my block is terrible. After watching a few videos of others vs myself, I don't pull my left arm in near hard/violent enough to get the snap needed.

key points to work on:

heady/shoulders up
get rotational aka sweet the right foot around my body into position
quick left foot
be patient with the upper body
deliver high
strong snappy block

19Hp55bvbII

*****

2/9/12 - offseason 14/2 upper
training

1000m row warmup (3:50)

strict OHP- up to 275x1x2, 235x5
pullups- BWx8x2, BWx5x6

speed incline bench + doubled efs mini bands
*135x3 @ 3.46
*135x3 @ 3.58
*135x3 @ 3.71
*145x3 @ 3.46
*145x3 @ 3.46
*145x3 @ 3.58
*145x3 @ 3.58
*145x3 @ 3.46

close grip bench- 275x5, 295x5, 315x5, 335x2+1(assist)
seated rows w/ rope- 240x10, 300x8x2
dips- BWx12, 10, 8

hanging leg raises
ab wheel
db curls

meh... can't say it was a great workout, can't say it was bad. OHPs felt weak, close grip presses felt strong, bench felt quick and snappy... energy was nil, moped around the gym dragging myself from station to station. but I put the work in and thats what matters.

HJP
02-10-2012, 03:34 AM
Close grip was ace there man! You must eat a lot to be able to do all that work an recover from it!!

Stumprrp
02-10-2012, 09:07 AM
excellent rack pulls the other day sully. i just missed that same number in that same spot 3 weeks ago. lets race to 700. :cool:

Brian C
02-10-2012, 09:10 AM
Very strong rack pull PR bro. Impressive throwing too. Id love to give that a shot some time.

JSully
02-10-2012, 09:35 AM
Close grip was ace there man! You must eat a lot to be able to do all that work an recover from it!!
thanks.. I'm somewhere between 3500 and 4500 calories/day. It's hit and miss for me. I just make sure my protein is where it should be and from there I eat whatever I want. I haven't been tracking calories lately so I'll probably start that up again next week to be sure I'm at where I need to be.


excellent rack pulls the other day sully. i just missed that same number in that same spot 3 weeks ago. lets race to 700. :cool:
Thank you, sir. I'm in for the race, where are you at currently? I'm more focused on squats lately though so by the time I get to pulling off the floor again, it'll probably be late march. My next pull session I'll be pulling from mid/low shin against average bands. Then the pulling session after that (3 weeks later) will be either off the foor reverse bands or from a deficit. Then I'll pull off the floor in a PL meet in late march. Goal for the meet is 600/400/700 raw. Going to be fun!!!!


Very strong rack pull PR bro. Impressive throwing too. Id love to give that a shot some time.
thanks bud, I appreciate the support. My pulls have been going crazy lately, which is funny since I've been focusing on squats & speed pulls more than anything. I really like not pulling off the floor for a long time. Last year I went 3 months without pulling off the floor. I pulled from knees, high shin, low shin, deficit and then finally off the floor then nailed a 40lb PR.

JSully
02-11-2012, 09:55 PM
2/10/12 - offseason 14/c throws
throws

30# wfd
*cast/drop drills x13
*cast/sprint drills x15

56# wfd
*full throws x10, best of 39'7" training PR


great throws session. Figuring out my cast. Started turning a bit sooner and dialed in the speed of my turn. Also, a big point for me was refraining of casting it in front of me. Rather, I casted it out to about 2:00 and by the time I was in position after the turn, it was naturally coming down into position. Still a tidbit to the right, but much MUCH better. Played with this for about 7 throws before putting some juice on it. Went 37+, 38+, 39'7" for my last 3 throws. I tweaked my adductor just a tiny bit on wednesday throwing the stones so I was hesitant about really sinking and driving hard. Still good #s, looking forward to getting after it next week.

7zv3J_bNMiM

ThomasG
02-15-2012, 01:55 PM
What's your 1000m PR time?

Invain
02-15-2012, 06:38 PM
I feel like I would blow the shit out of my shoulder the first time I tried throwing one of those things.

JSully
02-16-2012, 09:30 PM
What's your 1000m PR time?
3:31.. not very impressive but meh, I'm not a crossfitter, lol..


I feel like I would blow the shit out of my shoulder the first time I tried throwing one of those things.
I pulled my bicep on december 31st throwing weight for distance and took 4 weeks off. This was only the 2nd time throwing that again since then but it's coming back pretty fast and I've already made some progress. Funny thing about getting injured is you have a lot of time to evaluate your technique, haha..

2/13/12 - offseason 15a throws
throws

16# hammer
*5 winds x15 sets, no release
*2 winds w/release x12, best of 107
*3 winds w/release x8, best of 115

need to work on getting more on my left and staying longer. Also, don't reach up as high over my head, rather, allow the orbit to stay in front of me while leaning back and getting my head out of the way. Keep the delts in front of my head, not on it. Adding blades next week. Looking forward to the next session. Going to be throwing 130+ in no time.

sJ65a7CPT3I

*****

12/14/12 - offseason 15/1 lower
training

squat- 135x10, 225x5, 275x5, 315x5, 365x5, 405x5, 455x5, 495x5
speed deads (no PF)- 315x3x6
reverse hyper against efs mini band x15x4 sets

done and done.. was nauseous the rest of the workout after that last set of squats

*****

2/15/12 - offseason 15/2 upper
training

500m row wu in 1:40

push press up to 315x1, 335x0, 295x3
bb rows- 225x10, 275x8, 315x8, 365x6x2, 225x12x3

speed close grip bench
*135x3 @ 3.58
*185x3 @ 3.21
*185x3 @ 3.21
*185x3 @ 3.09
*185x3 @ 3.46
*185x3 @ 3.33

pullups- BWx5x4, +45x3
dips- BW+efs mini band x10, +2 efs mini bands x8
curls- 2x12

meh, not happy with this sesh. Legs still fried from squats the day before (obv) and that severly affected my push presses. Will hit them again hard after my deload. WFD later this week then deloading next week, will try to get in 5 throwing sessions, 2 hammer, 2 stone, 1 wfd. Excited.

ThomasG
02-16-2012, 10:19 PM
3:31 is pretty solid. That throwing looks fun. Closest thing I do is sand bag toss lol.

Coke
02-17-2012, 01:28 PM
Funny thing about getting injured is you have a lot of time to evaluate your technique, haha.

No shit? - lol...you do appear to be gaining expertise with the throws, doing great.

Brian Hopper
02-18-2012, 09:19 AM
Nice work Jake!!!

HJP
02-19-2012, 02:36 AM
Strong work bro! Squats are big

Alex.V
02-22-2012, 01:25 PM
3:31.. not very impressive but meh, I'm not a crossfitter, lol..


This, sir, is a virtue.

barryisawinnah
02-22-2012, 08:33 PM
did you throw shotput or discus in high school? Just curious. Man Highland game stuff looks fun, your training looks great as usual. Keep it up

thecityalive
02-28-2012, 01:13 PM
So are those hammers part of yo ur deload week too?

Alex.V
03-01-2012, 01:35 PM
Quadruple workout posts > No updates whatsoever.

JSully
03-01-2012, 02:11 PM
Quadruple workout posts > No updates whatsoever.
damn.. called out

deload last week, lots of throwing, pulled groin saturday, deload this week, recovery workout yesterday, competition this saturday.

I'll get a full update in tonight.. regular training begins again next week, backing off the heavy stuff for a couple weeks as to focus on speed. Might even do some sprints, watch out.

JSully
03-06-2012, 09:43 PM
3:31 is pretty solid. That throwing looks fun. Closest thing I do is sand bag toss lol.
how heavy of a sandbag do you use? the row is killer, probably can't do the 3:31 right now but I'm shooting for somewhere around 3:00 within the next couple months. Really need to increase my conditioning for the strongman contests I have coming up.


No shit? - lol...you do appear to be gaining expertise with the throws, doing great.
thanks bud, lots of time to sit around and watch videos of guys that are better than me.. I suppose being injured is a double edged sword, haha..


Nice work Jake!!!
thank you, sir


Strong work bro! Squats are big
apreciate it bud


This, sir, is a virtue.
meh, it's a row.. your 101 mile bike ride is much more impressive.. I saw a guy do a 10k row the other day, I just asked myseif "why?".. so sill, I'd rather eat a cheeseburger, a bacon cheesburger.


did you throw shotput or discus in high school? Just curious. Man Highland game stuff looks fun, your training looks great as usual. Keep it up
no, I didn't throw in high school which has held me back quite a bit. I've had to learn everything from nothing, definitely tough. Part of the thing that is so addicting in this sport is how technical it is. You keep wanting to learn more and more so you can get better and better.


So are those hammers part of yo ur deload week too?
yes, I'll still throw when I'm deloading from weights.

*sigh*

bout time to update I suppose

2/18/12 - strongman training
training

log press up to 230x6
axle bar c&p up to 275x1
530# yoke x65ft x2, best of 11 sec
250#keg x130'

*****

2/21/11 - throws
training

16# hammer
*winds x ~20
*3wind w/release x1, 111'

focused on getting more on my left. need to turn my shoulders earlier as it is coming around my left side.. hammer is coming alone nicely

hiUOucH-st0

*****

2/22/12 - throws
training

16# stone
*hip pop drill x30
*full spin x15, best of 50, avg 45-46

deloading this week. first time working with the full spin, lots of work to do but it felt good.

*****

2/23/12 - throws
training

16# stone
*hip pop drill x15
*full spin x38

still deloading, spin feeling better, getting more comfortable getting into the power position. need to work on getting my left around faster, getting separated and keeping my right knee over my right toe.

d5FJr_YyJWw

*****

2/25/12 - throws
training

16# stone
*hip pop drill x8
*standing x8, best of 43'
*full spin x8, pulled groin..

fuck.. again.. this right adductor is just killing me. After talking with my friends it seems that I'm overreaching with my right and not getting my left down fast enough. Going to deload for another week and I've got a few things I want to try once it starts feeling better.

*****

2/29/12 - -full body deload training
training

power snatch- 60kg x3x2, 80x3x2, 90x3, 100x1x3
push jerk- 80x5, 100x5, 120x5
pullups- BWx5x5
ring rows- BWx10x3
squat- 100x10, 2

felt the groin starting to get annoyed with the training during the 2nd rep of squats so I shut it down. Felt good to get some snatches in, looking forward to adding some oly lifts back into my routine.

*****

3/5/12 - conditioning
conditioning

500m wu row in 1:41

power snatches- 75x30, 135x30 non-stop in 10 mins


brutal, low back is crushed, lungs on fire

*****

3/6/12 - in-season lower
training

500m wu row in 1:41

speed squat + choked jumpstretch green bands
*185x3 @ 3.71
*185x3 @ 3.83
*225x3 @ 3.71
*225x3 @ 3.71
*275x3 @ 3.21
*275x3 @ 3.33
*275x3 @ 3.46
*275x3 @ 3.33
*275x3 @ 3.21
*275x3 @ 3.33

speed pulls
*315x3 @ 3.09
*315x3 @ 3.33
*315x3 @ 3.09
*315x3 @ 3.33
*315x3 @ 3.09
*315x3 @ 3.33

pullups- BWx5x5
dimel deads- 225x15x3
-ss w/ green band pull throughs x10x3
db step ups- 45x5x2

curls & face pulls

good session, no groin issues, felt solid and speed was good.. looking forward to the next couple weeks

Coke
03-07-2012, 10:10 AM
Bringing it up-to-date in here, good deal, lol.

JSully
03-16-2012, 11:42 AM
indeed..

time for another update:

3/7/12 - in-season upper/explosive
training

power snatch- up to 207x3 + 10 singles
snatch pulls- 207x5x2, 229x5x2
bn jerks- 185x8, 229x3x2
speed close grip press- 135x3x2, 157x3x4
ring rows- BWx10x4
sde to side plyo jumps- x8x2
ring dips- BWx8,7

exhausting, need to work more on not splaying my feet and pulling the bar up my chest rather than letting it drift out front.

*****

3/10/12 - throws
training

28# wfd
*stand x8-10
*1turn x10-12
*full x8-10

16#stone
*stand x6-8

16# hammer
*no blades, full x10-12
*+ blades, full x4-5

42# wfd
*1turn x10-12

16# stone
*full spin x10-12

clinic down in tucson today focusing on hammers for everyone. I did my training before the clinic, then threw some hammer with everyone then threw some more after the clinic. Learned a few things on the full spin that will be putting into action..

*****

3/12/12 - in-season lower
training

speed squat + choked jumpstretch green bands
*185x3 @ 3.83
*185x3 @ 3.83
*225x3 @ 3.58
*225x3 @ 3.83
*275x3 @ 3.33
*275x3 @ 3.46
*275x3 @ 3.46
*275x3 @ 3.71
*295x3 @ 3.46
*295x3 @ 3.09

speed deads
*225x3 @ 3.83
*275x3 @ 3.46
*315x3 @ 3.09
*315x3 @ 3.21
*315x3 @ 3.21
*315x3 @ 2.96

pullups- BWx 6,6, 5,5, 4,4, 3
RDL- 275x6x3 explosively supersetted with green band GMs x3x10
glute raise on low back ext- BWx12, +35x10

+db curls, meh

good session.. speed felt great on squats, slowed me down bad on deads though

*****

3/13/12 - throws
training

28# wfd
*stand x6, best of 48

56# wfd
*stand x4, best of 29
*1turn x8, 2 over 40', avg of 39'

28# wfd
*cast/drop drill x5
*cast/spring drill x3

56# wfd
*full x10, best of 37

need to fix cast, high point too far to the left, throwing off the entire dynamic of the toss with 2 spins

*****

3/14/12 - throws
throws

28#wfd
*stand x5
*1turn x10
*cast/drop drill x ~18-20
*cast/sprint drill x ~30

cast still off.. took lots and lots of video and when I do a 1 turn, my orbit is solid, low point where it needs to be, high point, etc. When I add the 2nd turn, it's off so much it kills the entire throw. Watched lots of vids of various throwers and it appears I'm following the weight to the right too much before I let it go behind me. I think this may be causing the arc to be too far to the right of my right leg which might explain why it's going way left when I turn. Going to play with this on friday and see if I can fix it.

JSully
03-27-2012, 10:07 PM
time for an update:


3/16/12 - throws
training

16# stone
*hip drill x5
*step over x5
*full x5, best of 45
*south african drill for fulls pin x10, best of 47

pulled groin on the last drills.. blegh, very annoyed here


*****

3/19/12 - in season upper
training

snatch up to 185x1x5, 135x1x10
front squat up to 315x3
pullups- BWx3x5
deads up to 635x1x2
push press up to 315x1x3
rdl- 315x8x2

good sesh, pushed the adductor a bit, no issues. felt good.


*****

3/21/12 - throws
training

16# hammer
*2 winds x10, best of 117
*3 winds x10, best of 123

huge throws today, finally getting my hips into the hammer.. lots more practice just like this and big things to come


*****

3/22/12 - throws
training

56# wfd
*stand x3, best of 27
*one turn x8-10, best of 40
*full x8-10, best of 41, avg @ 40

16# stone
*stand x3, best of 43
*MSA x4, best of 45

weights finally dialing in. groin feels good, no issues but still hesitant to push it on the stone. switching back to MSA indefinitely at this time..


*****

3/25/12 - Phx Games
Phoenix Highland Games

Started off the weekend marking for the Pros on saturday. Had a lot of fun and a lot of laughs. Great guys and huge throws. Awesome to see them all this early in the season. I threw the following day and boy was I fatigued, but it was crazy fun nonetheless and I hit a couple PRs. Throws went as follows:

bs 35+
os 47+
hwfd 40+ PR
lwfd 74+
hh 97+ PR
lh 117+
15 wob
12:30 caber (18' 100lbs)

Not the overall performance I was looking for, but I'll take the PRs. Energy was definitely drained but excuses are excuses.. Time to get back into training and come strong for my next games.

Big thanks to my sponsor Stewart & Torgerson Injury Law (1800ourlawyer.com) for supporting me and pushing me to succeed. As a claims adjuster I know how injuries work and I 100% recommend them if you are unfortunate enough to get into an auto accident. They know what they're doing, they're down to earth and they'll go to bat for you to get you what you deserve.

HJP
03-29-2012, 03:06 PM
Solid work. That front squat is pretty darn impressive!

thecityalive
03-29-2012, 06:30 PM
ill echo that. I miss heavy front squats. Glad to see the training on the up and up. Any projections on when pro level will be achieved? I know we discussed this months back, but just checking in on what you think now.

Coke
03-29-2012, 10:11 PM
Great the way you have evolved over the years, way to represent and go for your pro card.

JSully
03-30-2012, 08:33 AM
Solid work. That front squat is pretty darn impressive!
appreciate the comment, I'd like to get some heavy front squats in rather soon.. I'd really like to go for 5, think I'll test the waters in a couple weeks..


ill echo that. I miss heavy front squats. Glad to see the training on the up and up. Any projections on when pro level will be achieved? I know we discussed this months back, but just checking in on what you think now.
Thanks, like I said above, I want to take a run at a 500FS in the near future. I've talked about that with a few other pros and I could probably go pro next season.. but I'm going to play it by ear. I don't want to be a low level pro (based on my marks) so I might take an extra season to get my marks a bit higher before moving up.


Great the way you have evolved over the years, way to represent and go for your pro card.
thanks coke.. definately some changing of the goals and maneuvering things around. I think it has really been good for me though. Appreciate the support.

JSully
03-30-2012, 08:34 AM
3/29/12 - in season training

Took the last 3 days off to try to recover, but still feeling very stiff and sluggish. Needed to get some work in regardless..

training

deads up to 675x1
ghr- BWx8x3
pullups- BWx5x4
flat db bench up to 155x5
T bar up to 185x5x2
dips up to +27x8

good session, that deadlift is a gym PR for me as I've only ever pulled it in competition before. Felt very heavy but I think there's a little more in the tank. Felt good to pull something heavy. Haven't done any db benching in a long time so I figured what the hell. Strongman training on saturday, will hit some yoke, axle c&p and keg carry.

throws

16# stone
*stand x6-8, best of 43
*MSA x6-8, best of 45

56# wfd
*one turn x 4-6, best of 36
*full x 4-6, best of 38

28# wfd
*full x4-6, best of 75

need to work the left harder on the stones. stomp the left down and get that right hip moving. Got behind a couple of them and felt solid, also need to remember to finish chest high. on the weights, need to not allow myself to get rotational. Drive the weight linear to the front and explode high. The 75' light weight toss was solid, never taken an old celt that far before, only bobby dodds.

Gonna relax and recover the rest of this week (friday/saturday), then hit some strongman stuff sunday and full bore until next sunday before taking a rest day, then 3 more training days and deload until the Vegas games. onward ho!

HJP
03-30-2012, 03:22 PM
A deadlift gym pr an u felt sluggish!? Very nice! Enjoy the rest

JSully
04-03-2012, 08:27 AM
thanks HJP

4/1/12 - strongman events training
training

axle c&p up to 305x1, 335x failed press x3
monster db press up to 125x a lot, failed 155 a few times
250# keg carry x 3 feet

done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.

[youtube]MF9yH-Z32bs[/tube]

*****

4/2/12 - throws: breamar & lt hammer
throws

16# hammer
*2 wind x 5, best of 114
*3 wind x10, best of 125, 7/10 over 120

23.5# stone
*step over x5, best of 33
*full braemar x5, best of 38

good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws sessions.

Invain
04-03-2012, 08:53 AM
Strong dead. What's your all-time gym pr?

JSully
04-03-2012, 09:34 AM
Strong dead. What's your all-time gym pr?
675. Prior to last week it was 655, but I pulled 675 in a strongman contest in late January. I'd really like to get 700 by my birthday (mid june) but we'll see how my training goes over the next few months.

JSully
04-04-2012, 08:21 AM
4/3/12 - lower
training

high box squats (18") - triples up to 455, singles up to 545, fail @ 585
rdl up to 455x5, drop to 405x5
pullups- BWx6x6
reverse hyper - 3x12
band GMs- 3x10

macros = 60/380/310 (f/c/p) = 3291cals

started watching calories again, just cleaning things up and maintaining. good weight session. Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough without the built up speed from coming out of the whole on a full squat. Was gunning for 6+ but my legs had other plans. Oh well, solid training regardless. Throws tomorrow.

thecityalive
04-04-2012, 10:01 AM
So you own rehbands, right? Have you seen the new line of rehbands (core line)? I'm considering getting a set, just no idea if the 3mm or 5mm really makes a difference.

JSully
04-04-2012, 11:38 AM
nothing is better than the originals IMO.. well worth the $

Coke
04-04-2012, 11:52 AM
Wasn't expecing the box squats to be so difficult. That height is right at my sticking point in the squat so coming off the box was very tough

Way to focus and get over this hurdle dude, now on to the next one.

JSully
04-05-2012, 07:08 AM
thanks coke, thats fsho

4/4/12 - stones
training

16# stone
*step over x2
*full standing x5, best of 43
*MSA x20+
*full spin x6, best of 48+

macros = 101/359/307 (f/c/p) = 3608 cals


Went a little heavy on the cals, however, went a bit lighter yesterday so that's fine I suppose. Still a bit too much fat for my liking but tacos for dinner were solid.

Stand throws went well, legs still very beat up from my lower session on tuesday. Couldn't find any rhythm on the msa throws. No linear drive, kept missing the power position, just couldn't figure out what was going on. Reluctantly, I decided to try the full spin once again. I came out of the back very slowly and once I was facing the throwing area, I hit the gas and really accellerated forward with my right and threw my left leg around. I had very little ground contact with my right before the left got down and I think this was a plus. No issues with my groin, everything feels solid, including the throw. Big things to work on is keeping my head up (still uncomfortable with footwork, but this clear up quickly), separating more and hitting the stone later. Overally, despite the terrible msa work, happy with this training.

h5cNf2Xt6WE

JSully
04-10-2012, 08:25 AM
4/6/12 - upper
training

full snatches- technique work, didn't go over 95lbs, working on catching in full OH squat
split jerks- up to 335x1x2 (27# pr)
db rows- 110x8, 160x5, 160x8
cg bench- 225x10x2, 295x6

started working split jerks for my upcoming strongman in mid may as it will have a max axle c&p. I'd really like to get this to around 360.. feeling good, definitely some technique work to be had.

macros = 76/305/256 (f/c/p) = 2587 cals

way too low with calories, skipped lunch and never made it up... on a plus note, I'm down 7lbs already just from cutting out the garbage food. I suspect I'll jump back up over the weekend.

aCt3Vl9JWXA

*****
4/7/12 - throws: bs/os/hwfd/lwfd/hh
training

23.5# braemar x5, best of 38
16# ostone (full spin) x6, best of 48
56# wfd x5, best of 39
28# wfd x6, best of 78
22# hammer x5, best of 97

no PRs but solid practice day. Really need to work on getting lower with both the stones and weights. I think this is the only thing keeping me from 80+ lwd and consistant 40s with hwd.

*****
4/9/12 - throws: stones
training

16# stone
*step over x5
*braemar x5
*full spin x ~20

macros = ? back on the wagon tomorrow

energy was nil today. By the 3rd step over I knew it was going to be a tough day for good #s so I just went through the motions and tried to nail the positions. Watched a bunch of videos of shotputters doing the full spin and how smooth it looks. Decdied to slow it down and work on making a smooth transition into the power position. Focused on keeping my chest/shoulders/left arm up while transitioning during the spin. Subsequently this allowed me to get a lot more separation. Was only throwing 43s, but they were effortless. A few more practices like this and I'll be able to speed it up without breaking down.

ZIBjkQhfR5s

Alex.V
04-10-2012, 09:13 AM
2587 cals


Damn, man....

Throws look good, nice high elbow and good acceleration throughout the spin.

Coke
04-10-2012, 01:48 PM
Very nice Jake!

HJP
04-10-2012, 11:13 PM
Looking good man! And after weight loss! Solid training on the low cals

JSully
04-18-2012, 09:38 PM
thanks fellas, moving on with a small update

4/10/12 - lifting: jerks & front squats
training

front squats up to 315x2x2
jerks up to 275x1x4, 2 misses @ 295, drop to 225x2 on the minute for 10 minutes
pullups
GHR

done and done. Focused on working technique on the jerks. A deeper catch and a more snappy leg drive. Fronts felt very heavy, finished with some GHR and pullups for good measure. One more throws session and deload until the Vegas games.


*****

4/11/12 - throws: lwfd/sheaf/ostone
training

28# wfd
*stand x3
*1 turn x3
*full x8, best of 71

20# sheaf x10

16# stone
*step over x3
*breamar x3
*full spin x10, pulled groin on 10th rep

ugh. Nothing out of the ordinary here, pulled my groin again but this time I know exactly why. Fatigue had set in. I didn't drive hard enough to keep my knee over my toe (right). I landed on my heel and when my left came around it just pulled my right around causing the damage. Going to step up my flexibility work. I can't afford for this to keep happening and I'm certain it's because of inflexibility. Time for some major work with regards to rehab: ice baths, ibprofin, stretching, band work, stretching, stepups/lunges, compression, dmso..... the works. Still plan on going to Vegas, will use a knee wrap to wrap my thigh before each throw. Going to play it by ear on intensity.


****

4/15/12 - vegas games
2012 Las Vegas Highland Games

bs - 36'10 - 1st
os - 43'60 - 1st
hwd - 38'5 - 1st
lwd - 76'5 - 1st
hh - 99'10 - 1st
lh - 117'8 - 1st
sheaf- 26' - 2nd
wob - 14' - 2nd
caber - 85 - 3rd

Good games, despite the several issues going on. Time to heal up and move on. Stones had absolutely no right leg drive in them and for that reason, I'm pretty satisfied with the numbers posted. The throwing area for hwfd was very fast. I kept drifting forward and hitting the top of the trig with my left foot. I fouled my first 2, then pulled my bitch card out and did a one turn to take the win with 38+. Switched trigs for lwd and was much better. Need to make this faster, best one I could pop out was 76+ on extras. My moment of truth was the heavy hammer. First toss was 84ish feet, then 2nd toss was 97+. Got it going a little faster and dropped a new pr @ 99'10" with a slight uphill. After that I was spent and there wasn't anything left. Couldn't get my hips moving fast enough on the light hammer and had to settle with 117+. Broke for lunch and came back to caber, a big ugly stick, no taper, 17' 120lbs is what it was marked but everyone agreed it was closer to 140+ lbs. Only 2 people turned the stick and I wasn't either of them. Was very happy to move onto the next event. Couldn't get a good rhythm on sheaf and hit the bar at 28 on my first attempt, then couldn't get close. WOB was a distaster, missing out front on 15'6, pulling too early methinks.

Great games, very happy with how everything ran. Nice and smooth. Looking forward to Vegas next year. Shout out to Sport Kilt for the rad threads and to S&T Injury Law: 1800.ourlawyer.com for all the help they provide. If you need legal assitance, give them a call and they're always happy to help.

Big props to my team members Adam Brezina and Jacob Nicol for giving it their everything throughout the day. Adam didn't hit any PRs but he learned a few things and will be back at the next games with a vengeance. Jacob Nicol smashed 2 lightweight world records in the stones and I can foresee some big throws in the weights very soon. This is going to be a great year for all of us.

http://1.bp.blogspot.com/-sAyNCh_Oenc/T4-C6QCqvLI/AAAAAAAAATU/AEAn45SHsc0/s1600/VEGASHAMMER3.jpg

http://4.bp.blogspot.com/-gB5u76yHZdE/T4-DAndfaqI/AAAAAAAAATc/zy8_pUZGzV4/s1600/VEGASSHEAF3.jpg

http://4.bp.blogspot.com/-V_TIv9OdFV8/T4-DDR3BrjI/AAAAAAAAATk/nnXokIUqSIE/s1600/VEGASWFD.jpg

http://2.bp.blogspot.com/-vZpnKcXLk4g/T4-DGnQqn0I/AAAAAAAAATs/R8SOADQKIrc/s1600/VEGASWFD5.jpg

Coke
04-19-2012, 12:12 PM
Excellent read - great seeing you in the winner's circle, gonna be doing it again next month!!

HJP
04-19-2012, 05:13 PM
Well done man, some good results there. The pics are awesome man, nice to see you doin it

Invain
04-19-2012, 06:48 PM
Good shit Jake. Seeing those pics makes me wanna go throw shit around now.

JSully
04-19-2012, 09:13 PM
thanks terry, appreciate the support

thanks HJP, working on climbing the ranks

yeah Nick, it's pretty fun. You should go to a games just to spectate. They've got a lot up there in the michigan/ohio/pennsylvania area...

lol, thanks for keeping me in check Sean.. appreciate it!


4/19/12 - speed 1.1: squat/bench
training

500m row in 1:58 for warmup

speed squat- 95x5, 225x5, 275x4 then hooked up the power factor:
*315x3 @ 2.59f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s
*315x3 @ 2.47f/s
*315x3 @ 2.35f/s
*315x3 @ 2.47f/s

speed bench- 115x10, 205x5 then hooked up power factor:
*215x3 @ 2.47f/s
*215x3 @ 2.59f/s
*215x3 @ 2.59f/s
*215x3 @ 2.47f/s
*215x3 @ 2.47f/s
*215x3 @ 2.72f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s

dips- BW+ efs mini band x10x3
GMs- 225x10x3

5x100m sprints on rower w/45 sec rest

felt very slow on the squats, just no energy. Most likely a result of the low calories. Body will adapt soon enough, not worried about it. Kept up the pace during training, kept 1 minute between sets on the speed work and not much more on the assistance work, lots of sweat. Finished up with some conditioning work. Was going to do 10x100m sprints but ran out of time and had to get back to work (chatting too much on the way to the rower). Looking to increase this over time up to 10x250m sprints + conditioning on off days.

**

macros = 48/191/255 (f/c/p) 2106cals

an update from the last couple days in regards to macros:

monday 4/16 = 51/175/239 (f/c/p) 2115cals
tuesday 4/17 = 42/173/245 (f/c/p) 2070cals
wednesday 4/18 = 63/164/255 (f/c/p) 2172cals

JSully
04-25-2012, 11:49 AM
4/20/12 - throws: hwfd
am weight= 282lbs

training

56# wfd
*stand x3
*one turn x6
*full x 10-12, best of 39

cast is still off. Discussed this with a few people and it appears I'm not allowing the weight to drop down before pushing it around. I'm pushing it to my right (not on purpose) and that's creating a low point way off to my right which is throwing everything off. Going to work on this next session.


***

macros = 73/525/335 (f/c/p) 4049cals

kept calories clean until dinner the had a nice little refeed: 3 pb&j sammiches, box of mac&cheese & a gallon of ff milk.. feeling good, and calories are hardly over maintenance.. solid refeed.

*****

4/23/12 - speed 2.1: squat/bench
training

speed squats- barx10, 135x10
*225x3 @ 3.46f/s
*275x3 @ 3.21f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 3.09f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.96f/s
*315x3 @ 2.84f/s
*315x3 @ 2.84f/s
*315x3 @ 2.72f/s

speed bench- barx10, 135x10
*185x3 @ 3.21f/s
*205x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.84f/s
*215x3 @ 2.72f/s
*215x3 @ 2.72f/s
*215x3 @ 2.96f/s
*215x3 @ 2.59f/s

gms- 245x10x3
dips- BW+ 2 mini bands x10x2, x7 drop to BWx2

much better session this week. happy with speed, but still room for improvement. looking forward to next week.

***

macros = 85/154/245 (f/c/p) 2360cals ----too much fat

an update from the last couple days in regards to macros:

saturday 4/21 = 48/159/242 (f/c/p) 2115cals
sunday 4/22 = 59/173/247 (f/c/p) 2143cals

*****

4/24/12 - throws: lwfd
am bodyweight= 280.2lbs

training

28# wfd
*cast/drop drill x ~30
*full throws x ~25

put a cone at 65 and focused on hitting that most of the session. Trying to be smooth and make sure my cast is where it is supposed to be, setting the lowpoint behind me, rather than pushing it out to the right. Good session. Need to work on sprinting straight to the trig rather than to the left. Also focused on keeping my head high and shoulders up, felt a much stronger lift at the end of the throw between this and the fix on my cast.

***

macros = 46/156/253 (f/c/p) 2086cals

Alex.V
04-25-2012, 02:38 PM
Feeling adjusted to the ~2100/day yet?

JSully
04-25-2012, 06:01 PM
Feeling adjusted to the ~2100/day yet?
much moreso than last week, yes.. energy still creeping sometime, but I'm constantly sore from training so that could also be it. weight loss thus far is solid though. I'm halfway through my 3 week low calorie stint and I'm down 9 lbs with no noticeable strength loss at this time. Another week and a half and I bump to maintenance for 2 weeks.

JSully
04-25-2012, 11:38 PM
4/25/12 - throws: stone & hwfd
training

16# stone
*standing no reverse x3
*standing step over x3
*standing full x5
*full spin x10

56# wfd
*full x12

today was supposed to be a gym day but I decided to take advantage of the overcast high 70s/low 80s weather we had and get some throwing in. Glad I did too because it went very well. Despite having low energy and being pretty stiff, I got some good work in. A few notes: need more push from the right on my standing tosses, may possibly try staggering my feet a bit more to open up my hips more. Need to load the left leg more on the full spin, but today was just a footwork day as I wasn't trying to go for gold or anything. Just working on keeping my head up coming out of the back and during the sprint, getting my right preturned and a fast left leg (relatively speaking). WFD felt good as well, focused on keeping a good low point behind me at the start of the cast, then working on a linear drive with a tall finish. Sometimes I would get rotational, sometimes they were linear. All in all, a good session. Friday = hammers and maybe some sheaf & stone, we'll see.

***

macros = 73/161/248 (f/c/p) 2411cals .. fat was a bit high, had a turkey kielbasa omelette for dinner, it was tasty.


0sxBmyD2k7I

thecityalive
04-26-2012, 12:24 AM
Digging the T+F spinning throws. Looks like your technique has polished up since I law saw a long time back.

JSully
04-26-2012, 09:31 AM
thanks Rob, I'm working on it. I moved from the modified south african to the full spin with the stone. It's not yet paying off, but I can tell that it will very soon. Getting pretty excited too.. Combo the increased level of technique with much faster muscles and about 30lbs of bodyweight less and I'll be on fire for my championship games in september.

Invain
04-26-2012, 12:38 PM
Damn those are some low cals for your size.

JSully
04-27-2012, 08:47 AM
yeah Nick, they are.. but the weight is melting off at about .5-.75lb/day. Looking leaner already, albeit, not very much considering my size.

4/26/12 - speed 2.2: deads/push press
training

speed deads- 135x10, 225x10
*275x3 @ 2.84f/s
*315x3 @ 3.09f/s
*365x3 @ 2.72f/s
*365x3 @ 2.96f/s
*365x3 @ 2.84f/s
*365x3 @ 2.96f/s
*365x3 @ 3.21f/s
*365x3 @ 3.21f/s
*365x3 @ 3.09f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s
*365x3 @ 2.96f/s

speed push press- barx10, 135x10
*185x3 @ 3.45f/s
*185x3 @ 3.95f/s
*185x3 @ 4.45f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 4.70f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s
*185x3 @ 5.07f/s
*185x3 @ 5.07f/s
*185x3 @ 5.19f/s

pullups - BWx5x4
db rows- 100x10, 120x10, 160x8x2

Everything felt pretty good today. Started off pretty stiff and slow on the deads and ended up doing well once I got into it, just needed to find the right rhythm. Getting used to 1 minute between sets and am recovering faster. Still not optimal yet, but definitely working on getting there. Push presses felt light and very very snappy. I felt like if I just let the bar go it would go 4-5 feet over my head. Definitely the fastest I've ever worked a push press. Hopefully, this will also help solidify my leg drive technique for when I do heavy push presses, namely the strongman comp I have coming up in a few weeks. Dilly dally'd around too much when I first got to the gym and ran out of time on the pullups/rows so skipped the last set. Overall a good day though.

***

macros = 47/172/241 (f/c/p) 2122cals

dinner = stuffed bell peppers, sans peppers... score! (http://lh6.ggpht.com/-vkf9FZDp1U8/T5qo578UFpI/AAAAAAAAAUk/yxzoVUQiHl8/s0/IMAG0671.jpg)

GazzyG
04-27-2012, 09:09 AM
Really solid training and competing, Jake! Love your vids and pics, keep posting them - so rarely see those kind of sports.