Life's been random...around the work and holidays and this that and the other...So let's see if I can remember everything. Need to quit slacking on updating this dag nabbit!
12/29/13 Upper Deload
Pullup Pyramid - up to 10 reps, only back down to 8.
Some other stuff
only had about an hour break at work to get this in. WOO HOO!!!
up to 315x1
add knee wraps
475x1 All-time PR in wraps!!!
Lying Leg Curls 7 sets
1/1/2014 New Years Day Throwing Practice
HWFD x 10 throws
LWFD x 7 throws
Sheaf x 20ish throws
1/2/2014 Oly Lifts/Lower
Clean and Jerks
225 for 5 singles
245 for 5 singles
no misses. pretty happy with the consistency here.
Snatch Grip High Pulls from High Hang (that's a mouthful)
185 for 5x5
RDLs - 185 for 3 sets of 6
Pullups - 3x5
Lunges - 135 for 3 sets of 10 per leg
Ab Wheel - 3x6 standing
Jump Rope x some - I'm getting a little fat.
315 for 5 singles
HS Incline 4x15
Cable Curls 2x100
Cable Tri Kickbacks 5x20
Cardio - Airdyne Bike Intervals
30 sec fast, 30 sec slow...5 total intervals
Feeling of death.
Snatch off Blocks
185 for 3 singles
up to 305 for 3x3
Klokov Press 4x10
Took 1/7/14 off. Just exhausted working full days and not much sleep. Really need to practice going to bed earlier (didn't help that I stayed up watching the National Championship football game Monday night which led to only 3.5 hrs of sleep)
1/8/14 Back (Lats) w/ Bodybuilder Friend Thomas
Wide Grip Pulldowns x bunch
HS Horizontal Row x bunch
Chest Supported Row x bunch
Close Grip Pulldowns x bunch
Rope Straight Arm Pulldowns x bunch
50 Pullups - managed 16 bodyweight in 4 sets and had to move to assisted machine to finish out. Totally smoked.
The "x bunch" is really because we don't go off of a specific set and rep scheme. With Thomas it's all about Da Pahmp! Really its a bunch of sets of 10-15 with working up in weight and the 10s being pretty dang heavy.
warm up to 315x1 beltless
go take care of clients measurements...ugh
warm back up to 365x1 beltless- felt pretty good here
405x1 didn't feel as good haha
405 for 4 singles
Leg Press 5x15 3 pps light, narrow stance.
Leg Extension 4x20 then dropset
Leg Curl 5x15
Lunges 2x50 steps bodyweight
F'n rain is killing throwing practice for Central Florida. Just going to have to show up on game day and hope for the best! Hopefully can get in some drills next week.
Past Week or So...
Haven't done all too much. Schedule has been hectic and weather has been crappy for throwing practice. Hoping to just be able to turn it on on gameday this coming Sunday at the Central Florida Highland Games. Excited to be getting in a games in the "offseason". Not expecting anything earth-shattering due to lack of practice but maybe if we throw 16lb sheaf I'll have a go at that illusive 30' mark.
1/14 Throw Practice
LFWD Line dill in the driveway for about 10x
Sheaf x some. Was feeling pretty dang good.
Caber x 2 walks. On second one, slipped on my pull and tried to kill myself. Whew.
1/15 Light Lift and Sheaf
Sheaf for some throws in the driveway.
Box jumps x some
High Block Snatches
shut it down. just being smart. time to rest up for the weekend.
Central Florida Scottish Games
Had an amazing trip that went extremely well, hassle free, and was still a relaxing time. Going to add in a little extra here other than just my throws to recap the entire experience because it was so great! Don't want to read all the garbage, scroll down to the throws and deal with it haha
"Slept in" Saturday morning and got up and started the drive at 6am and was able to take our time (our being that my girlfriend Brittany was so awesome that she made the trip with me and took off work on Monday for it). Part of the awesomeness of this trip was that I made it super affordable for myself in a tough financial time for myself. we stopped for breakfast at Chick-Fil-A (I had a $15 gift card!) and Walmart (also had a $10 gift card here) for some snacks, drinks, and stuff for lunches. Also I decided to cash in all of my saved change at coinstar to help pay for gas for the trip, and got back $72, enough to cover 2/3 of my gas costs for the trip! Smooth drive other than we were "suckered" into stopping at an "elaborate" fruit stand for "$1 a bag of fruit" thinking I could get a bunch of good oranges for $1, sadly it was 2 (oranges that is). Got suckered in by the neon advertising. Never again haha. So made it down and passed by the hotel to go spend some time at Downtown Disney, because you can't make a vacation trip to Orlando without a little Disney! Met up with some of the guys of some pretty good BBQ for dinner and a drink at their hotel. Got to meet a lot of the top amateurs and get a first hand replay of the North/South games that were held that Saturday. Definitely an experience I hope to make one day!
Woke up to a pretty decent hotel breakfast after a little bit more-than-normal amount of sleep for me and then made it to the games a little early. Speaking of hotel, I found a pretty decent rate for 2 nights a a hotel across the street of the games' hotel, and having planned on the games for a while, I had saved $10 here and there and had actually saved up more than my hotel when it came time to pay for it! Success! Since it was the day of the East/West women's games, the A's would throw out of traditional order to allow them to, so we started with Hammer and then followed the regular traditional order. So games recaps:
Heavy (22lb.) Hammer - 75' and change for a PR on my 3rd throw. My first throw felt the best and I completely surprised myself on this event since it is my worst event and I have practiced it the least.
Good for 3rd in the event.
Open Stone - 36'11" This stone was a rectangle and I struggled to find a good grip on it. Felt good about this since my stone and glide technique has felt inconsistent as of late.
Good for 4th in the event (only event I did not place in).
HWFD (56lb) - 29'10.5" or something close to that. This had felt pretty good lately and it showed, being super close to my goal of 30' for the games. Still have only gone over 30' once in my life in this event.
Good for 3rd in the event.
LFWD (28lb) - 59'11" Same as the Heavy weight here except with 60'. Felt off in both of my weights for distance a little bit and know I have room for improvement. More consistent practice needed.
Good for 2nd in the event.
Caber - 75 degrees. This caber was pretty beastly. No turns by the entire group. pretty long with no taper either. I think that with another 3 attempts I might have been able to turn it.
Good for 3rd in the event (behind an 89 degrees and a (2) 75-degrees.
16lb Sheaf - 30ft! BOOYAH!!!!!! PR!!! Finally officially went over the 30' mark in the sheaf. Been wanting that for about 6-8 months now! Won the event this that throw (3rd attempt) and then took 3 attempts at 31ft with my first throw easily clearing 31' but not going back over the bar. So fun with the adrenalin rush!
Good to win the event.
Weight for Height (56lb) - 12ft. Well...this was what I would consider my worst performance of the day. 12' with 1 miss put me in a tie for 3rd. Threw straight up with my first and third throws and on my second throw I hit the ground and dropped the weight before asking to reset. Took a 4th throw real quick for "my sanity" and real quickly and easily cleared the 13ft mark Womp Womp. Hey - Confident that I can do it!
Good for a 3rd place tie.
Overall - 2nd place pretty solidly. My best ever finish as an A competitor.
Afterwards, went back and went out to a steakhouse for dinner with some of the guys again. Shared in laughs and good food and company as always. The drive back was uneventful and went smoothly. Ended up spending $120 that I hadn't already saved - which in my opinion is freakin sweet for a games trip from Charlotte to Orlando.
Can't wait to throw again! Each and every time I compete it brings me back for more of the fun environment, trying to best myself, and always great time around wonderful people sharing laughs all the time.
I would first like to thank my wonderful girlfriend Brittany for accompanying me for the entire trip. The company for the car rides and the best cheering section at the games all day long, even battling the chilly Florida weather. I would also like to thank the Judges KC Cummings and Scott Medlin for allowing me to throw! And the guys who had made the trip as well - YOLO! hahaha
Weekend Training - Getting Back After It
1/25/14 Olympic Lifts: Goal was to get a current max on each lift
225x miss x4
Clean and Jerk
275x1 little better, sloppy recover after the jerk
295x miss jerk
bw x 15
bw x 12
bw x 15 broken into a bunch of sets. just spent.
Went into today pretty unmotivated and the misses in the snatch were frustrating. Clean and Jerks were equally as frustrating, but in hindsight I haven't had the volume up in either of them so I need to be satisfied with where I am at right now. Need to keep up the consistency.
1/26/14 Upper Press Session - Somewhat easy
Bench - w/ 70lbs chain
135 + chain x5
155 + chain x5
175 + chain x5
195 + chain x5
215 + chain x5
Band Pullaparts 5x15 w/ monster mini onyx band
Strict Overhead Press
135x10 waaay too hard for what it should be. Definitely need to get the overhead press strength back and consistent.
140x15 x4 just easy to throw this much on the bar
EZ Bar Curls 3 sets
Band Pushdowns 3 sets
Ab Wheel x goof off
Lifted with my girlfriend the past 2 weekend days and she did amazing. Was more motivated today and didn't try to over-push anything. Bench felt good, decently fast but nothing too too heavy. The last set was a little slower than I would have liked. Still working on putting together a solid training plan. Know I now have 10 weeks before my next highland games April 5th.
1/27/14 Snatch and Squat
Been fighting a slight bit of a cold. Scratchy throat and nose is starting to drain more and more by the hour, but not bad. Feeling pretty good today. A little stiff around the shoulders. Still easing into things.
Seated Box Jumps
3x5 from seat on 11" box to 27" in box. Trying to land as straight-legged as possible
- Power snatch, high hang snatch, drop snatch
Messed around with a little accessory work to see what some stuff was feeling like...
Lunges 95x10 per leg
Single Leg Squats 95x6 per leg
Sheaf "Bottoms Up" Tosses x 10 throws
Not 100% during this session today. Need to do better on sleep for sure. Snatches felt a little unsteady on my shoulders, and squats felt harder than they should, but it has been a little bit since I have squatted. Was a little strapped on time and just messed around with the accessory lifts to see how things felt and to gauge on where I may need to focus some work.
Still fighting this bit of sickness. A bit bogged down going into this session but meds and a good workout helped me feel better afterwards. "Snow day" in Charlotte had people freaking out so I didn't have many clients and got to train early.
325x1 felt great. smoked it.
Close Grip (at 65% of my heaviest bench today)
Incline DB Bench 40x10, 50x10, 60x10, 70x10
CSR 45x10, 70x10, 90x10, 115x10, 135x10
Incline Tate Press 40x10 x2, 45x10, 50x10, 55x10
Dips bw for 3x15
Standing Calf Raises 3x15
Med Ball Throws
about 30 minutes worth of different types of throws with a couple different size med balls
Band Pushdowns 4x25 w/ doubled mini band
Hanging Leg Raises 3x15
Bench is starting to feel better and better each week. Just need to consistently keep it in my training, even if it's not a focus. Pressing strength should carryover to the stone put! Getting my overhead strength back in line too. All the med ball throws were great and something I am going to try to keep up when the weather is bad and if I have free time at the gym.
Friday 1/31/14 Lower
Clean and Jerks
work sets 5 singles at 85% and 93%
235 for 5 singles
255 for 5 singles - some of the jerks a little sloppy
Clean Pulls - beltless
305 for 3x3
225 for 3x8
Short today. Was a little jammed on time. Decent session, definitely wanted to get more in.
2/2/14 Super Bowl Sunday!
Braemar Throws w/ Reverse
5 throws w/ 25lb med ball
5 throws w/ 16lb med ball
205x5 x3 (80% of 255)
3-Board Bench w/ 70lbs chain
Pullups 5x8 bw
Fat Bar Curls for 3 sets
Some band pullaparts and some band pushdowns.
Semi-short on time again. Really liking getting back towards my old pressing strength. Continuing my focus back on my overhead and be
2/3/14 Awesome Snatch/Squat Day
Going into today my right hip and low back have been giving me some fits. But managed an awesome day today.Also, today marks the start of my month-long gluten-free diet. Read up on it and have some support to do it so just going to see how I feel and how my health goes.
Barbell Squat Jumps
95lbs for 3 sets of 5
Snatches Off Blocks
195x1 knew they were feeling good here
210x 2 misses (barely)
217x1 PR! Higher than current "full snatch" PR
add belt (since back had been bothering me...playing it safe)
385x5 ties best 5RM ever
Barbell Hip Thrusts (first 5 with pause, second 5 as explosive as possible)
Standing Ab Wheel 3x7
- not super super strict here, add a pad under my knees which slightly touch. still plenty hard.
Just an all out awesome training session. Turned out much better than I expected.
Past Week - Been Busy
Wednesday 2/5/13 Upper
Speed Bench w/ 1 band (at work odd setup)
145 for 9 sets of 3
Commence shoulder pain...So I messed up my right shoulder somehow Monday doing snatched. Just think it was an over-straining. Bothered me Monday and bad Tuesday but was feeling ok until after bench. Too much too soon. So finished up with a bunch of arms.
Overhead French Press
DB Hammer Curls
Cable Curl 100 set
Tricep Cable Kickbacks
Upright Hamstring Curls
Just trying to get in a little extra work on my lagging hamstrings. Trying to hit calves once to twice a week to prevent debilitating soreness.
Friday 2/7/13 Lower
Pause Squats Deeeeep (pause was "1 and 2 and up)
Barbell Hip Thrusts
Leg Extension 4x30 holy pump batman!
Upright Leg Curl and Machine RDL Superset 3x15 each
- almost vommed
Awesome Awesome Day today.
10 40-yd Sprints
Sunday 2/9/13 - Still taking it easy on this shoulder. Just trying to hold off maybe another week. Killed me to not throw on this purty day outside today.
High Block Cleans
275x1 (matches current "from floor" clean and jerk PR_
Some easy overhead work with just the bar and a little bit of band shoulder and rotator cuff work. Continued to take it pretty easy. Shoulder is fine after just the cleans.
Well today marks the end of Week 1 of my gluten free diet. It has been ok so far. Getting some cravings here and there, for things like pizza and other snack foods. To note anything so far at a week in, I can only think to say that I might feel like I am having more energy. Not getting super hungry between meals, but part of that is my increased food intake this week. Trying to get my macros a bit more in check as well while on the gluten free thing. Spent a good chunk of time tonight meal prepping for this upcoming week. Trying to plan it 1 week at a time to keep it a easy going for me.
I was dragging all day today. Got home from work and tried to nap and couldn't. Ate some food and delayed training as long as possible, trying to get motivated. Once I got going it went well though.
405x1 paused PR ("1 and 2 and up" was the pause length)
Single Leg Squats
95x10 x3 each leg
Had 2 phone calls during the training session, and I am still pretty beat up from Friday so decided to cut it a little short. Plan is to get in a little extra hamstring work again Wednesday and then hit some sort of squats again Friday. Crappy weather this week and right shoulder is still a bit "iffy" so going to take it easy throwing and on the upper body stuff.
2/11/14 Some Cardio stuff
Row 1000m in 5 mins
Row 500m 1:48
Row 500m 1:43
Never really used a rower before. Don't know what's good, how far, how long etc. I think next time I do it I'll drop my pace and go for 20-30mins
Trained while training a client today, so my focus wasn't completely in it. Still staying away from my shoulder, which is doing much better but trying to not push it too fast too soon.
Lat Pulldowns x bunch of sets of 10 working up
Chest Supported Row x bunch of sets of 8 working up
Hammer Strength CSR x bunch of sets of 10 working up
Some Preacher Curls and Overhead French Press x some
2/12 through 2/13
Lots of sledding/hiking up hills around the Charlotte Snowpocalypse!!!
Depth Jumps for 3x5 no idea on box heights
Deadlifts (w/ straps)
Didn't get much else in as I cooked dinner for the lady for Valentine's Day. Shoulder is doing much better. Might try some lighter snatches this coming Monday (and yes staying light) so I can try to press something again this coming Wednesday. Cleans felt really fast and good today. Decided to deadlift for the first time in a while and wanted to see how they felt pushing to a heavy single. The 495 felt pretty good so pushed a little more and didn't feel as good. Still happy that I can pull 500 on just about any day. With all the Olympic Lift variations, I think I am going to start mixing back in a little bit of something that resembles deadlifts. All in all a shorter but solid day. Going rock climbing all day Saturday for V-Day as well! Really need to get some throwing in ASAP!
2/15/14 Rock Climbing Day Date with the Lady
Went rock climbing at an indoor climbing facility for a Valentine's Day date. Spent over 4 hours climbing. Had to stop at that point due to grip and forearms failing to continue to work. Had a ton of fun, worked my grip, forearms, and lats hard. Smoked. Tired. Sore.
2/16/14 Upper Work - Testing out the Shoulder
My right shoulder (pretty much figured out to be a supraspinatus strain) has been on the upside of feeling better - and didn't bother me at all yesterday rock climbing. So figured I would test it out tonight with some snatches and upper work.
Very thorough warmup w/ shoulder prehab type movements too.
Snatches - rest of around 1:30 between reps
Work Sets: Singles starting at 70kg with 1kg jumps all the way up to 85kg
Had a miss at 78kg (just rushed it) and then a few misses at 85kg before getting it.
Really noticed fatigue setting in as weights increased. Bar speed felt slower.
Snatch Grip Sotts Press
35kg x5 pr
never done this exercise before. a lot harder than it looks.
Bench Press - nice and easy seeing how the shoulder would feel
pinkie on ring grip
Standing Band Horizontal Row 4x15
DB Lateral and Front Raises
1x50 w/ 5lb db's each way
Really happy with my shoulder tonight. Going to keep it easy working back into things. Need to get to throwing more this week weather permitting.
2/17/14 Squat Day
Got in a lift at work today in the morning. Tough to get it going at 9am for a PR squat but somehow got it done! Low back is still feeling a little off from the deadlifts on Friday.
390x1 beltless PR
Upright 1-Leg Leg Curl
35x10, 45x10, 55x10
Ab Wheel 3x5 standing
- could definitely tell it has been a while for these
3x30 w/ 10 sec isometric at the end(10 each toes out, toes in, toes straight)
125, 140, 155lbs
Lunges 1x25 per leg with bodyweight
Whew! What a session. Felt "great"...really was a tough session but love them. Putting in the tough work with the lower body sessions is going to pay off.
Running on literally no sleep, practically no food, and after a 12-hour day of training clients, I don't know how I pulled this session out.
Lots of shoulder mobility and prehab movements for warmup. Right shoulder (strained supraspinatus) has gotten better and really not bothering me anymore.
Broad Jumps set of 5
15 Standing Band Rows
bar x 20
340x1 current PR
365x1 - haven't held this much in my hands in a long time now
Snatch Grip Sotts Press
20kg x5 x2
47kg x5 PR
53kg x3 PR
Lateral Delt Raises 1x50 w/ 5lb db's
Trained arms with my friend Thomas (the bodybuilder from work haha) again...ouch.
BB Curls superset with DB Hammer Curls x multiple sets of 10
BB Preachers superset with DB Curls x multiple sets of 10
Tricep Rope Pushdowns x bajillion
Rope Bicep Cable Curls x bajillion
Arm cramps later in the day. Got a ton of volume in in an hour and 15 mins
2/22/14 Olympic LIfting Max Out
Had my good friend and oly lifter Justin Lovingood over to hit some Olympic lifts. I decided to max out since it had been a while since I did last.
Snatch (in lbs)
worked up to
224 (102 kg) current PR
228 miss x3
Clean and Jerk (in lbs)
worked up to
285 (129.5kg) pr
303 (137.5kg) current PR
317 (144kg) x miss - would have been all-time PR
So finished 102/137.5 for a 239.5kg total, which is only 8.5kg off my best ever Olympic lifting total, which came at a time this past fall when I was hitting Olympic lifts 5 days a week and now only hitting snatches 1x per week and C&J 1x per week. So happy with today, especially first day really pushing both after my taking time down for my shoulder to recover.
2/24/14 Squat Day
445 x miss
435 x miss
Walk close to 3 miles while on the phone. Had a tough day today. Mentally not all with it, not enough sleep, not enough food.
2/26/14 Oly Lifts and Throws
High Hang Snatch (in kg)
97kg (213.4lbs) - might be a PR
High Hang Clean + Jerk (in kg)
125 (275lbs) sloppy
Caber - 6 picks, walks, and pulls. Reeeally smooth.
WOB (48lbs) - about 12 throws. Knocking the rust off. About 75% of the throws were good. Threw at 12' bar and 13-13'6" bar (not 100% sure) most cleared 12 easy.
Sheaf - maybe 12ish throws. Reeeeally smooth again. Some really solid pulls at the end too, prob in the 26-28 ft. range.
Had a really good day today. The oly lifts were hangs at my friend Justin Lovingood's suggestion. Didn't over-push it, my right shoulder was feeling a little unstable during clean and jerk. Throws went really well with no practice since the Central Florida games. Promising season ahead. Can't wait for the weather to cooperate a bit more for more throws practice!
Originally Posted by JustinBlatnik
You know how to make a trip extremely economical! WOW!!
Congrats on the new PR, sounds like you and your gf had a great time.
Originally Posted by Alinshop
Thanks man. Ya it was a wonderful trip.
3/1/14 Oly Lifts and Throws
Oly Lift Max Out Session
103kg current PR
106kg (233lbs) ALLTIME PR
108 x 3 close misses
Clean and Jerk
138kg current PR
145kg x 2 misses
Totaled 244kg (106/138)
Very Narrow Stance Squats (beltless)
10 throws, average of 46ft, best of 50ft
10 throws, average of 51ft, best of 54ft
12lb shot put with reverse
5 throws, average of 38ft, best of 39.5ft
12lb shot with glide
5 throws, average of 42ft, best of 43ft
about 10 throws, super consistent, few right around 30ft
Great training day. Got bored and got in some unplanned throwing. Happy with how the oly lifts went. Happy with my my first LWFD practice. I think my best ever with my weight is 58 which translated to 65 in comp, so happy with not much drop off. Stone (shot) needs more work and consistency - could feel my elbow giving me some problems after the oly lifts. Sheaf is the most consistent right now and loving how it feels.
3/2/14 Highland Games Throwing Practice
Standing 12lb Shot w/ Reverse
5 throws, average of 37'9", best of 39'1"
12lb Shot Glides
10 throws, average of 42'3", best of 44'10"
10 throws, average of 27'8", best of 30'3"
10 throws, average of 62', best of 65'10"
6 picks. A little more unstable than last practice.
around 10 throws. A bit more inconsistent than last practice. But was focusing on pulling hard.
3/5 over at 12'
1/5 over at 13'
0/3 at 14'
Don't know how many I did or for how many winds. Was going to go to the fields to throw but had to go pick up a washing machine with my dad.
Enjoyed the wonderful weather in Charlotte today and threw for around 3 hours. Still need more work. I liked using the lighter weights in the weights for distance. Think I am going to stay there to have a better idea of where my throws actually are at. My weight seems to "fly" shorter than games' weights. Still had a decent session today despite being pretty sore/fatigued from yesterdays Oly lifts and throws.
3/3/14 Squats and Deads
275lbs bar weight + 70lbs of chain
10 sets of 3, 1 min rest between sets
"Speed" Deadlifts (all with 70lbs chain)
Ab Wheel 3x15 Kneeling
Some other random accessory work.
So wasn't feeling so hot all day and a little sore from all the weekend training going into this session. Shifting to more "speed" type work for the next month to transition into the throwing season.Still going to try and keep accessory (and volume somewhat) up for this month then drop it down as the "spring throwing season" kicks in. Deadlifts felt pretty good so kept pushing them - much better than expected going into today's session.