thanks guys.. pulls felt heavier than I wanted them to but still pretty easy. 531 next week has me at 530 for the last set so I'm going to push for 6-8ish.. the rower really takes it out of my back so I suppose we'll just see, haha.
8/16/12 - throws: stone/hammer
*non-reverse stands x 5
*full stands x5
*180 footwork drill x 10
*180 drill w/stone x 5
*full spin x 10
*2 winds x 5
*3 winds x 3
getting more comfortable with the stone. pushing the right hip through and opening up my left arm while keeping my torso square to the back.. getting a good push on the stone. same thing on 180s, focusing on separating as much as possible and pushing the hip through. on the fulls, focusing on a very slow entry as to get into the position without blowing by and rushing my upper. these were about 50/50.. still have to take it slowly or else I finish too early.. more work
working on a long left side on hammer.. trying to really extend my right arm and kepe the left long. pushing my right shoulder back and down is helping with catching the hammer higher for a longer "chop" action. 14# hammer moves a bit faster than the 16# so it's helping with speed as well.. looking forward to pushing this a bit harder on saturday.
bodyweight is still sitting around 275ish which is good.. looking to start cutting again after pton. I'd really like to be 250 somewhere around decemberish.
Congrats! When you going pro??
Keep up the hard work.
To think that when your moniker was little jake, I actually pictured someone much smaller than 6' 275. That was you right?
thanks, I hoping to get invited to Amateur Worlds next year. In which case IF I win, I would get an invitation to Pro Worlds as my Pro debut. It's a longshot, but that's the goal. If that doesn't happen, then Phoenix Games in 2014 will be my debut.
Originally Posted by mrelwooddowd
lol, yep, I was "LittleJake" for many years. Still don't fancy myself a "big" guy compared to many of the monsters around here. Since I've been on this board I've gone from 6' 190ish all the way up to 315 and back down to 275 (now) again. I probably looked my best all geared up at 230ish in 2005. Goal now is to get down around 245-250, that should put me in the low teens with regard to bf% and I'd be happy with that.
Originally Posted by DoUgL@S
Damn I wanna see what you looked like at 190. How old were you then?
was 185ish right after I turned 19, 10 years ago..
Originally Posted by Invain
a quick search shows I've had a fair amount of logs on this site, haha..
hrm... here are some old photos (not in chronological order)
220ish = http://www.wannabebig.com/forums/att...7&d=1106538927
220ish = http://www.wannabebig.com/forums/att...9&d=1114301587
240ish = http://www.wannabebig.com/forums/att...6&d=1117361759
220ish = http://www.wannabebig.com/forums/att...8&d=1114301577
260ish = http://www.wannabebig.com/forums/att...5&d=1117361753
255ish = http://www.wannabebig.com/forums/att...5&d=1133311494
255ish = http://www.wannabebig.com/forums/att...4&d=1133311489
215ish = http://www.wannabebig.com/forums/att...4&d=1111732002
220ish = http://www.wannabebig.com/forums/att...3&d=1114301414
220ish = http://www.wannabebig.com/forums/att...8&d=1114307941
255ish = http://www.wannabebig.com/forums/att...2&d=1133311480
250ish = http://www.wannabebig.com/forums/att...6&d=1123324833
the ones I bolded are ones I'd like to get my bodyfat down to. The 250ish ones bolded were juiced up, the 220ish ones bolded were natty. I don't expect to look like that at 250 now, but I'd like to get close to that with as little performance loss as possible. Plan is to be looking about like that at the end of the year, provided there are no significant performance changes.
God damn you were massive at 250.
thanks Nick.. the good 'ol days, right? haha
8/18/12 - throws: hammer/stone/wfd
*1 wind x 4-6
*2 wind x 4-6
*3 wind x 3-4, best of 130'
*3 wind x 4-6, best of 97'
*stand x 2
*full spin x 4-6, best of 53'
*full x 6-8, 5 @ 81+
very happy with today's training. Didn't really push anything, just focusing on hitting positions. With the hammer, I need to relax and let my legs/hips take over. I'm doing a good job of getting long on the left side and really reaching to catch it high, but I'm just not getting any speed on it. Need to allow my hips to take over. switching to the 22# hammer after the 14# hammer felt like adding 100lbs. Was much slower and hit the positions, but again, not letting my hips fully take over. Moar work.
stone felt great, got a good hip pop on the stand tosses and started off slow on the spins. Very slow out of the back, hold the upper, open the left arm, push the right hip, finish.. stayed slow out of the back the entire time but tried to speed up the finish.. ended things on a solid 53' toss that felt slow but fantastic. Really looking forward to pushing this soon without having to think about it.
WFD felt incredible. I just wanted to feel positions and really work the finish, getting over the trig and pushing it out into the sector. Also wanted to work on keeping the weight close to my right leg on it's low point throughout the throw. Very little sprint but was getting a HUGE push on the finish. Sped up the sprint once and it came apart so I just went back to nice and easy, hit the position with a big finish. Going to keep doing this and slowly work on adding speed to the sprint. Once I get this all tied together, something very very big is going to happen on the weights. Can't wait!! Things are coming together and there really couldn't be a better time. 2 weeks out from pleasanton, nothing changes yet. Eyes on the prize, eyes on the prize.
You should post some of your old fat pics too..lol. You had one of the best transformations on this site.
Way to showcase what you've done over the years in those shots.
Originally Posted by JSully
no joke man, stay focus - will be killin' it come showtime.
Originally Posted by JSully
look at this fucking nerd
Originally Posted by mrelwooddowd
http://www.wannabebig.com/forums/att...2&d=1123211393 <-- softmore in high school
http://www.wannabebig.com/forums/att...1&d=1123211339 <-- senior
those are all the "old" pics I can find.. the really fat pics never got posted and have been destroyed many many years, ago. hahaha..
thanks coke.. things are coming together, just a few more training sessions and I'm off to San Francisco
That first pic is classic. It gets no better than a nerd pic.
When you do a muscle up I need to see it. I think the biggest dude ive seen is like 240.
Are you using wooden rings or plastic? I have a set of plastic and have never been able to do one. I tried a pair of wooden rings and got 3 in a row.
one hell of a solid training session keep it up
I'll get a vid of it. I only practice once/week. I'm up there, I just need to throw my torso forward more during the transition. I can do ring dips, so that shouldn't be an issue. The rings they have at the CF gym I frequent for my oly training has wooden rings. I've got a nagging shoulder issue right now so if I can make the transition, I don't know if my shoulder will like that deep dip, so it might take a bit longer. But I should figure out the transition in a matter of 3-4 weeks. Sooner if I trained there more than once/week, lol.
Originally Posted by Bako Lifter
thank you, sir
Originally Posted by RobmoriRB
big update here
8/20/12 - oly/fsquat
ring muscle up tech work
power cleans up to 120kg x3x2, 100x3x2, 60x1xalot
531 (wk3) front squat - 125x5, 140x3, 160x3, 180x1
high box squat- 160x5x2
dips bw x10, x12, x3 shoulder hurting
shoulder issue really getting on my nerves
8/22/12 - deads/pushpress
531 (wk3) push press- 210x5, 240x3, 270x2 shoulder..
531 (wk3) deads- 420x5, 475x3, 530x5
pullups- bw x5x5
bb rows- 225x8, 275x8x2
got to find a way to work around the shoulder, think it's the long head of the bicep tendon but seems back a little farther.. pain isn't sharp, just an ache..started doing band/tube external/internal rotations and some indian club swings.
8/23/12 - throws: stone/hwd/lwd
don't remember exactly what went down, but it was pretty bleh
8/24/12 - cardio/recovery
7.2 miles on stationary bike in 20 mins
foam roll & stretch
8/25/12 - throws: stone/wfd/hammer
*stand x6, best of 36
*wheel drill x3
*full spin x5, best of 51
*full x12, best of 81
*full x8, bset of 122
nothing big here, just going through the positions
8/27/12 - throws: stone/wfd
*180 drill x2
push right hip harder.. need hips square to the trig before finishing
work the finish more, need to sink hard, keep the weight close, big finish
keep low point and orbit to the right. push right shoulder back as the ball is coming up the left side to catch it sooner. drive the ball with the right hip. keep first and second winds slow, work from the finish back
*14' x 3/4
*15' x 2/2
*16' x 1/6
work on pushing the weight back for a longer pull, sink hips immediately and pull back hard enough to step back.
*18'/80#s x3/4 turns
*20'/100#s x0/6 turns
more legs. Need to keep hips lower throughout so there's less drop before the pull. Working on timing as well, keeping the caber against my shoulder, just need to work that hip pop
8/28/12 throws - stone/wfd
focus on keeping right foot turning with left arm before the finish, lots of work here
slow cast, 60% sprint, huge finish up over the trig, don't foul
ready for pleasanton!
9/1 & 9/2/12 - Pleasanton Games
Pleasanton Games Amateur National Championship
ostone = 44+ (2nd)
hwd = 40+ (2nd)
light hammer = 119+ (3rd)
caber 17.5'/110# = 10:15 (7th)
wob = 14' (6th)
26# bstone = 35+ (1st)
lwd = 75+ (1st) 78+ on extras, fouled a 81+
heavy hammer = 101+ (2nd)
challenge caber 20'/130# = 50deg
challenge wob = 15' (1st)
Very unhappy with ostone. It just fell apart. The nerves + recent changes on ostone were too much to put together and it just fell apart, despite the heavy stone which I thought was a really good stone. Lots more work here. 2 more games to hit 55+ or Craig will have my ass. Very happy with Braemar stone, but there's def more in the tank. HWD was ok, watching the video, really only my last throw was that solid. 2 throws over 40ft so I can't be too upset. Need to work that finish better then start attacking the sprint. Same thing on LWD. Fouled the first toss that was close to 80. 2nd was 75+ as I was playing it safe and on the 3rd toss I hit the ground with the weight coming out of the back which threw off everything and only went 73'. Fouled an 81' on extras and settled for 78+ on my last extra. Not a terrible series, not a great one either. Hammers felt good. Was awesome watching Nate bomb the hammers, going 127+ on lt hammer after hitting the cage on the way out. Really need to start using my right leg and pushing the ball harder. The orbit is feeling more natural, just need to get comfortable and add speed. Stop counter-throwing it, start pushing it. Caber was awful, lots of caber practice is in my future. Wob felt ok, just fell apart. Kept leaving it out front with PLENTY of room over the bar. Need to reach back more and sink my hips better so I can push them forward and get the "scoop" I need to get it under the bar. My last pull at 15' on saturday was perfect, but overcorrected my stance too close to the bar and knocked it off. Oh well, next time. Can't be too upset with my performance after taking 2nd on a STACKED field.
Very grateful to have competed against some of the best in this country and a very humble experience as well. Grats to Nathan Burchett in his 1st place finish as well as my Teammate Adam Brezina for taking 5th. Way to step it up bro. Got to meet a few new people as well. Thanks to Steve Conway for hosting a fantastic games once again. I look forward to going again next year and hopefully snagging a field record or two while I'm there. Thanks to Mike Qutermous for putting up with all of us as our Judge for the weekend. Huge thanks goes out to the volunteers that shagged and marked for us. Tip of the hat to all of my competition, I hope we all get to throw together again. Thanks to my beautiful wife Kristina Sullivan for being there to support me and push me every step of the way. I love you sweetheart!
Finally, thanks to Tod Stewart of Stewart and Tergerson Injury Law (www.1800ourlawyer.com) for sponsoring the team. I've worked with Tod both personally and professionally and can say without a doubt, if you're unfortunate enough to be involved in an auto accident, he's the guy to call!!
9/5/12 - squat
6.75 miles in 20 mins on stationary bike
531 (1) front squat- 245x5, 285x5, 320x6
18" speed box squat - 320x5, 370x5, 320x5
GMs- 275x6, 225x8
close grip bench- 135x20, 215x5, 250x1 shoulder no bueno, 135x15
after doing some looking around on the interwebz.. it's my right supraspinatus that is bothering me from that "curling incident" about a month ago. Continuing with internal/external rotations. Ice/heat frequent + ibuprifin as needed. Will lay off pullups and presses for a couple weeks and then slowly add them back in. WIll have to play other exercises by ear so I can train around this. It's not bad, but it is an ache that is very uncomfortable. Just need to be more aware of it so I don't injure further.
back on the calorie bandwagon, need to start shedding some fat. taking a slightly different approach this time. While keeping performance and glycogen in mind, I'm going to do a sort of carb cycling to lower calories more and allow myself "cheat days" more often. Low calorie days will be along the lines of 225/50/80-100 (p/c/f) and high calorie days will be somthing like 225/500/50-70 (p/c/f). 2 low cal days, then a high cal day. Will play this by ear for a couple weeks before making a final decision if this is how I want to drop the remainder of my fluff. so, today's calories were as follows:
macros = 92/27/232 (f/c/p) 1901cals
9/7/12 - pushpress/deads
6.61miles on stationary bike in 20mins
531(wk1) push press- 180x5, 210x5 and shut it down
531(wk1) deadlift- 370x5, 425x5, 480x6
light pulldowns x 5sets
light rows x 3 sets
5lb db - internal/external rotations/presses/backward & forward circles
shoulder not too bad today, still pretty achy. Went with pulldowns as they're easier on the shoulder. Push presses went well, forced to really use my leg drive which is a good thing with regards to technique. 210x5 was easy but I could feel my shoulder just a little on the lockout and as it was coming back down. Decided to shut it down there. Put 225 on for rows and felt the shoulder on about the 4th rep so dropped it to 135 and hit a couple sets of 15, nice and easy. Going to keep this up for a couple more weeks and hopefully in october I can get back on track with where I should be. Shoulder feels pretty good right now. Going to ice and heat tonight and do some more internal/external rotations with a small band. Just need to avoid additional injury and this should heal relatively quickly. Taking the weekend off then back to throwing next week.
high calorie day today, not really paying attention to calories, just going by feel as to when I feel satisfied.
Nice pics! Good stuff bro. Training is on point. Always good stuff an interesting vids
Congrats on 2nd place man, that is awesome, especially with the stiff competition.
Impressive showing Jake, there's more where that came from!!
thanks fellas.. aside from a few errors, training is coming together with the throws. Still 2 more games this year and I'll finish up with 7 games for the year (which is piddly, lol, a few friends of mine are nearing 20 games right now)... I like competing once/twice a month though. Gives me more anticipation for the next games and gives me more time to train for it.
9/10/12 - fsquat
am weight = 274.6
6.54 miles on stationary bike in 20 mins
531 (wk2) fsquat - 265x3, 300x3, 340x5
close grip bench- 135x15x5
18" speed box sq- 340x5x2
gms- 225x10x2, 275x10
front squats felt brutally heavy, energy was nil. Should have probably had a carb drink or something pre-wo.. duly noted coming off of 2 low carb days. close grip felt good on my shoulder, it's coming along. Been using a 2.5lb plate and doing circles, internal and external rotations various times throughout the day. For the close grip, really focused on pushing my elbows in at the bottom coming off the chest, no pain at all on the close grips. Will push this to 185 next week and see how it feels. Been rainy here so unable to practice lately, really bumming me out. I want to go throw some shiz... supposed to clear up on wed so I'll hit 2 on wednesday, then thursday morning and friday afternoon. That should give me 4 practices for the week. Back at it full tilt next week.
Weekend was solid, about 1800cals each day, less than 50g carbs each day, fat right around 90g and protein 220ish. didn't track macros today, just made sure to hit protein and kept a solid carb intake throughout the day.
see the above supraspinatus issue.. not chancing anything right now.. pullups hurt and dips hurt, once all better I'll start back on the skill training for them.. I suspect after a few sessions I should be able to hit one..
Originally Posted by mrelwooddowd
9/12/12 - throws: stone/hammer/wfd/sheaf
*180 drill x6
focusing on keeping the right leg in-line with the left arm while holding the upper body back.. some improvements
*2 wind x6
focus on catching high and pushing right hip to accellerate the ball, working slow to fast with a big finish
*full x 22-25
was focusing on the drive to zero for the finish, but after talking with another thrower, the finish is more of a sink and lift, rather than a drive and finish. Funny, because that's what I had been doing before. Back to square one, work the sink/lift finish until it's absolutely perfect. Then annihilate the sprint. More separation after the first turn = longer push to zero = bigger sprint.
moved my grip out a little on the fork and it really helped. Could get a much bigger backswing and the block was right on. Focused on driving down to my right foot with a big pull. Trying to figure out the spin also, lots of work to be had here.
overall a good day.
no carbs until about 6pm. I decided that if I'm going to train the following day, I'm going to start my carbup the night before, that way I can start replenishing glycogen to be ready for training the next day. Weighed in at 271lbs at about 6pm. Probably bump up to 274ish tomorrow. Another week or so and I can get a solid look at weight loss. Feeling pretty good right now though.
9/13/12 - ppress/deads + throws: stone
*180 drill x6
*full spin x12
focus on being more patient before exploding for the finish. Was able to hit the position correctly 2 out of the 12 throws, lol. Also figured out that if I get too comfortable coming out of the back, I tend to overstep with my right foot. This causes me to go through the trig more and when I land, I have a very narrow base and can't get onto my left at all. Did this for 3/4 of the throws before figuring it out. Went back to nice and slow and easy out of the back and everything felt good again. Opening up a bit early, but I'm moreso focused with pushing the right hip and keeping the right foot turning before finishing. Definitely made some progress today and looking forward to stones next week
6.73 miles on stationary bike in 20mins
531 (wk2) ppress- 195x3, 220x3, 250x ---
531 (wk2) deads- 295x3, 455x3, 510x6
done and done, quick and easy. Deads were cakecause. Actually got a burn starting on the 4th rep, lol. Cardio is still meh, fatigue set in after the 5th rep.. 6th rep was easy to pull, but exhausting, haha. Should probably work on that but, meh, I'm not really worried about it. Shoulder is doing ok, still doing a lot of circles and internal/external rotations. 220 felt easy but it was getting sore so I didn't want to push it with the heavy set. Next week I'll do the first two sets again then call it. Hopefully the following week when I go back to 5s I'll be able to finish all sets without any worry. Was going to do some rows but last week it hit my shoulder a bit too hard and didn't want to chance it this week. Will add those back in next week. Pulldowns felt good and easy, no shoulder pain. Progress fsho.. looking good. Ventura games coming up in about a month, looking forward to it.
didn't track macros, just made sure to get lots of carbs, feeling good, I'll weigh myself tomorrow and see where I'm at post carb-up.