road to pro..

[Invain]

Strong dead. What's your all-time gym pr?

[JSully]

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]

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]

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]

nothing is better than the originals IMO.. well worth the $

[Coke]

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]

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.

Video

[JSully]

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.

Video

*****
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.

Video

[Alex.V]

2587 cals

Damn, man....

Throws look good, nice high elbow and good acceleration throughout the spin.

[Coke]

Very nice Jake!

[HJP]

Looking good man! And after weight loss! Solid training on the low cals

[JSully]

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.

[Coke]

Excellent read - great seeing you in the winner's circle, gonna be doing it again next month!!

[HJP]

Well done man, some good results there. The pics are awesome man, nice to see you doin it

[Invain]

Good shit Jake. Seeing those pics makes me wanna go throw shit around now.

[JSully]

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]

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]

Feeling adjusted to the ~2100/day yet?

[JSully]

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]

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.

Video

[thecityalive]

Digging the T+F spinning throws. Looks like your technique has polished up since I law saw a long time back.

[JSully]

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]

Damn those are some low cals for your size.

[JSully]

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! 

[GazzyG]

Really solid training and competing, Jake! Love your vids and pics, keep posting them - so rarely see those kind of sports.