being heavier you can get away with errors in technique and your bodyweight will counter balance enough to still produce a good throw. being lighter, you can be faster but it requires better technique. I want to be healthy, athletic, strong, etc... with the work I've been putting in with my technique, achieving all that while maintining good throws is a definite possibility..
thanks for the kind words dunc.. some more updates:
7/2/12 - squat/bench + throws: hwfd/ostone
*1 turns x5
*full x 12
meh, nothing exciting, no real notes to apply here.. msa felt pretty good, going to start working this as a backup
1.27mi in 5mins - warmup on stationary bike
squat- triples up to 425x3, 405x5, 315x8
bench- triples up to 335x3, 315x5, 255x10
dips- bw + mini band x10, +2 bands x10x2
meh.. squat bar is feeling heavier and heavier.. looking forward to a deload
7/3/12 - throws: hwfd
*1 turn x10
focus on separation at the front, get the left leg down fast, sink, drive, explode
stay on toes, pivot right foot for sprint and finish, sink hips to drive to 0, separate at the front.. huge explosion for sprint & finish
... feeling a little better, just feels like there isn't much in the tank for the sprint and finish.. I go to pull and it feels like nothing is there.. frustrating to say the least
7/4/12 - throws: stone
*full spin x15-20
watched a lot of vids of ryan whiting, jacko gill, reese hoffa, cantwell and nelson and learned a few things that I put into today's training. driving the left knee down, loading it better without falling into the middle. also working on putting my right where I want it, instead of jumping onto it. from there, explosively pulling my left around... still lots of work to do, but I'm onto something here.
7/5/12 - deads/push press
1.26miles in 5mins on stationary bike for warmup
deadlifts- triples to 565x3, 535x4, 425x10
push press- triples to 275x3, 265x4, 205x10
pullups- BWx10, x5x2
*sigh* weaker by the day... unhappy
7/7/12 - throws: stone/wfd/hammer
*non reverse x4
56# wfd x6-8
28# wfd x12-14
16# hammer x4-6
just going through motions, things seem to be getting further off.. just not getting the feeling I was, nothing in the tank, beginning to think I'm overtrained and need some time off. Flagstaff coming up, ugh, terrible time for this to happen
7/9/12 - squat/bench & throws: hwfd
still nothing in the tank, just no drive and pop. Positions seem good, need to remember to keep my head up.. keep in front of the weight, drive to zero, blah blah blah
1 mile warmup in 3:30 on stationary bike
squat- up to 445x1, 405x1
21" box squat- 315x5x3 fast
bench- up to 355x2, 315x4
dips- bw + efs mini band x10, +2 bands x10
500m row in 1:38 to finish things off
felt like I was going to get squashed under the bar, ugh, tired of these bad sessions
7/10/12 - oly training / throws: ostone
*stand no reverse x 6-8
*full stand x 6-8
*full spin footwork drills
*full spin x 18-20
again, no pop.. focusing on a fast left leg on the drills.. also trying to stay on my toes on my right so that I can finish with my right knee forward before exploding..
500m wu row in 1:37
ghr- bw x10x2
muscle snatch- 40kg x3x2, 50x3
power snatch- 60x2x3, 80x3x2
snatch pulls- 80x3x2, 110x3x3
drop snatches- 40x3, 50x3x3
expanded my grip on the drop snatches, much more comfortable in the oh squat position, will give this a shot on the rest of the snatches. a bit sore on the inside of my wrist, but I'm sure that'll go away with time
on a side note, I'm now convinced I'm overtrained based on my low calories and overall shitty feeling. I'm weak, low energy, no pop, very "fuzzy" on the throws.. everything just feels off. I feel that the heavy work in the gym is just killing my CNS while on the lower calories so I've decided to switch back to 5/3/1 for my main lifts. Outside of a recovery-esq workout on monday I'm taking off lifting until after the flagstaff games. I'm also done throwing until saturday. From there, I'll throw heavy monday and light tuesday then done for the remainder of the week to recover.
Good luck in Flagstaff.
I'll be doing a 500m time next Friday. What's the time to beat??
really want to go sub 1:30 soon.. then I want to start working on my 1000m row and take it sub 3:00.
Only got 1:31.4 today. It's a .1 PR..lol I haven't been on the rower in over 6 months so i'm happy. Also had the best time of the morning up to that point so that's cool.
Doing a lot of good work bro. On to it with the technical stuff with higher and lower body weight. You are smart with this stuff man, no wonder you do so well
Tremendous seeing the elevated athleticism and technique in the vids, especially while maintaining such brute size and strength!
thanks fellas, I appreciate the motivation.. helps keep my ass in gear. Sorry I don't update much but I do come and read everything and lurk log's and such.. Thanks again!!
Here's an update from the competition last weekend:
pre-flagstaff games update
7/10/12 did some snatch pulls, power snatches, drop snatches and ghr
7/14/12 threw standing ostone, full spin ostone, msa ostone + hwfd & lwfd
7/17/12 threw standing and full spin ostone
7/18/12 threw standing andf ull spin ostone + hwfd & 2-3 lwfd
7/19/12 threw a handful of light hammer
everything feeling blegh. Caught a cold on 7/14ish, still feeling meh from training, trying to rest up a bit for the games.
log is updated, now onto the games.....
7/21/12 - flagstaff games
Flagstaff Highland Games
22# bs - 37+ - 2nd
16# os - 47+ - 1st
56# hwd - 40+ PR - 1st
28# lwd - 82+ PR - 1st
22# hammer - 85+ - 2nd
16# hammer - 117+ - 1st
18ft 100# caber - 12:15 - 3rd
56# wob - 15'6 stand season PR - tie for 1st
1st overall w/ 12.5pts
Def didn't see this kind of performance coming. Stayed up late on friday then got up at 430am to drive up to Flagstaff. Felt very stiff, tired and still pretty beat up. Nutrition has been off, calories very high and dirty. Training has been feeling pretty awful, still feeling a bit overtrained and having a tough time hitting positions. Even told my friends I was expecting them to step up and deal me a loss. Apparently I had more in the tank than I had thought.
Braemar went as expected, blegh. Watching the video I can see I still have very little separation. I need to get my hips in front FIRST. Need to drive this into my skull. I'll get some big tosses once I learn to separate on these standing throws.
Ostone was blegh. Just trying to hit positions. Really focusing on turning my right foot but kept opening up early. Also letting my left drop in the sprint, blegh. Just bad all together. Need more reps, lots more reps. Several things are coming together here, but I need more time. Hopefully I can put it together for pleasanton. I'll need something big with John D, Beau F and Duncan there. Who knows what other massive stone putters will be there.
HWD was kind of a turning point for me. Warmups felt good. Not far, but not sloppy either. Felt smooth and easy. Did a couple 1 turns and 1 full throw. First toss I took it a bit too easy and fouled out the left side, very slow on my sprint and finish, just pushed me out. Pulled it together and hit a nice 40'4". Missed the sprint phase but had a big finish. Took 2 extras and finished with 40'10" but I missed the finish. Had a great sprint but closed myself off pretty good. Watching the vid, I need to be more active about placing my low point in the back. I changed my cast to be a bit higher that way I can "drop into 1" better. I also started turning my upper body a bit sooner rather than waiting for the weight to get in front of me. This is letting me get my hips around and into position for the sprint faster. So, focus now is going to be get that low point behind me again so I can get a longer sprint and pull/push on the finish. Once this comes together, there will be some big numbers.
LWD felt good but started off slow. My series went 74-77-79. On extras I went 82 & finished with 81 before calling it quits. Really nailed the drive to zero and the sprint on the 80+ throws. I had great separation and had my left leg down when the weight was still around 8:00 so the drive was big. Looking forward to some big tosses soon. Same thing with the low point though, I caught it drifting a bit to the right. Will fix this.
Hammers were a shit show. Apparently when you go from 2500ft elevation to 7000+ elevation, it does something with the oxygenation in your blood... Well.. from the start of my warmup winds I felt a bit off. Was getting dizzy and tunnelling out while winding. This carried over into my throws. After every throw I had to stand there for 2-3 seconds while my vision came back. I didn't fall over or anything, but it was very akward. I was able to maintain composure for the first 2 winds, then the 3rd one would just put me over. Finished with 85 heavy hammer and my first toss with the lightw as 102 ft. I decided to go to 2 winds since it didn't bug me as much on the 2nd wind and dropped one out at 115. Won with 115 and went 117 on extras. Def more in the tank, just hadn't practiced 2 winds in a few weeks so felt off.
Went to lunch and hit wob afterwards. After 13', Brozina wanted to go to 14'6 so he could PR at 15'6. We all missed our 1st attempts for stupid reasons and we all nailed our 2nd attempts. Onto 15'6, I hit that 1st attempt and Adam missed it. Went up to 16'6 afterwards which would be a PR for me and hit the bar twice. Just not that much in the tank. New technique needs some polishing. Focused on getting a huge pull ala Zolk style. As soon as it drops, pull like hell and pull my body backwards as well. As soon as I released I would have to take a step back to catch myself. Going to do some playing around with this.
Caber was meh, as usual. Easy qualifier then onto William, AZ's only A class stick. First pull was 12:15 which put me in the lead. Passed my 2nd and hit a 1:30 on my 3rd. Adam and Karl stepped up and nailed a 12:00 and 12:05 respectively to push me to 3rd here.
Overall a great games. Thanks to Erin Huizingh for doing a great job again this year. Props to Sarah & Keith for helping out with scoring, setup, teardown, etc. Thanks to Adam, Brandon, Jose, Andy, West and all my competitors for pushing me to suck it up and throw far. Thanks to Ryan Seckman for helping me with my throws as he was judging. Pointint out mistakes and what to work on. A great training partner and friend. Huge thanks to Tod Stewart (1800ourlawyer.com) for sponsoring me and continuing to support me. Thanks to my Mrs and son for being there on the field for me, cheering me on. Thanks to my family and friends for coming up to watch and support me as well. Everything means a lot to me and I couldn't be where I am without everyone's help. Thanks once again!!
You have always been in the winner's circle Jake, guess this makes it official, lol.
Happy for you man!
thanks fellas.. some things are coming together, some things aren't. got to keep pushing on, BIG championship games in 5 1/2 weeks..
I'll update tonight with training from monday on
Awesome work. BEAST.
7/23/12 - squat/bench
3:55 mile on stationary bike for warmup
531 bench- 215x5, 250x5, 280x12
dips- bwx10, bwx20x3, bwx10
db curls, lying leg raises, cable twists
20 mins on ellpitical
531 squats- 260x5, 300x5, 345x5
speed box squat- 275x5x3
gms- 225x10, 275x8
done and done.. split it up so I could train with a buddy who was in town. Didn't push too hard on the squats, not sure why, just not much energy. Going to really push this to the grind starting next week.
7/24/12 - olifting
24" box jump- bwx8, +25(each hand)x8, +35x8, +44x8
muscle snatch- 50kg x3x5
power snatch- 80x3x2, 80x2x4
snatch grip deadlift- 140x3x4
drop snatches- 50x3x3
not bad, starting to feel explosive.. technique is coming together
7/25/12 - deads/ohp
20mins on stationary bike, 6.62 miles
531 strict ohp- 150x5, 175x5, 195x8
531 deads- 355x5, 410x5, 465x8
pullups- bwx5x10 = 50total
db rows- 110x8
ran out of time on the db rows, deads and ohp felt good... weight is stabilizing at 273ish eating about 3500cals/day.. macros approx 250/450/85 (p/c/f)
7/26/12 - throws: stone/wfd
*full spin x10
*1 turn x8
*full x8-10, best of 41'
focusing on pushing my right hip through hard on the standing tosses while getting onto my left. making progress. entry and sprint feeling good on the full spin, working on holding my upper and pushing my right hip, opening up completely before firing out. still a lot of work to do here.
wfd feeling really good, 1 turns were all smooth and easy, out around 35ish. full throws were all 36-37ish with little effort. Got after the last 3 tosses and went 40+, 40+, 41+. Happy with this, just need to tighten that first turn some.
training leading up to pleasanton will be as follows:
monday = squat + stones
tuesday = snatches + hammer
wednesday = deads + wfd
thursday = stones & hammer
friday = off
saturday = all throws including caber
sunday = off
going to be putting up my wob standards at my house and will add that in twice per week too, just an easy 10 tosses, working on making 16' easier. I've got some serious work to do in the next 4 1/2 weeks to prep for Pleasanton. Some very heavy hitters are going to be there and I need to be prepared.
Truly in the zone man, glad to see it.
Where do you practice throws and stuff? Public places? People run you off or give you a hard time about it?
pat- I go to retention basins which are just big grassy areas that are buit for the purpose of water overflow. There is a nice park I go to pretty frequently, but I throw into a hard packed dirt/gravel area so it doesn't damage the grass. That's the park in the last video.
I haven't been "run off" but I know guys that have. I don't get a hard time typically, but then again I'm 275ish lbs throwing heavy shit around LIKE A BOSS!!! haha
7/30/12 - squat/bench
cardio: 20mins on stationary bike, 8 miles
531 squat- 300x3, 345x3, 385x4
531 bench- 230x3, 265x3, 300x6
speed box squat- 275x5x3
ran out of time and skipped dips, will have to move it along a bit faster next time
7/31/12 - snatches/plyos + throws: stones
*full spin x10
*wheel drill x15
getting hip through better on the standing tosses, still focus on snapping that right hip and holding the upper body back. Need to push my knee through also..
semi-breakthrough on open stone. Going to try to pick my left leg up a bit higher as I'm turning. I've found that I tend to go immediately to the finish as soon as my left hits the ground. By picking my left up longer I'm still getting my hip around, but I'm giving myself just a fraction of a second to get my right foot turned forward and ready for the finish. From there I can start working on more and more separation. Going to be focusing on this alot over the next few practices.
24" box jump- bwx10, +25#kb x8, 35x8, 44x8, 53x8
muscle snatch- 40kg x3, 50x3, 60x3
power snatch- 60x3, 70x3, 80x3, 45x5 (from hip, focus on keeping bar close)
drop snatches- 40x3, 50x3, 60x3
getting much more efficient, pretty exciting. Feeling more explosive, going to be adding clean work in shortly
8/1/12 - deads/ohp + throws: hammer
16# hammer- 1wind x4... and break *sigh*
cardio: 2.5k row in 11:30.. slow and easy
531 strict ohp- 165x3, 185x3, 210x6
531 deads- 385x3, 440x3, 490x6
pullups- bwx8x4, x6+1+1, x5x2 = 50 total
db rows- 80x10, 90x10, 120x12
muscular and cardio endurance is awful, lol.. that 490 deadlift was cakesauce, but I got to 5 reps and was crushed... tough to breath, muscles burning.. lol.. on the flip side, the cardio is helping out as I'm starting to recover faster between sets. Able to super set better and get out of there quicker.. good sesh
8/2/12 - throws: wfd & hammer
*1 turn x12
*full x 16-20
keeping things easy and hitting positions. keeping a good angle for orbit, separating and driving the weight then getting on my left. good all around. worked on making my first turn tighter and after the first 10ish throws I decided my first turn is pretty solid. I need to make sure I pay attention to my low point in the back. If I allow it to drift too far to the right, I have absolutely no room for error or I drift way to the left of the trig on the sprint. Keep that low point as far right as possible and I can get a nice straight sprint. Also, while playing with the cast, I started casting it towards 2:00 instead of in front of me. I noticed I got a much better drive to zero by doing this. Going to play with it some more on saturday.
56# spin wob x5
just getting the feel of things here. Very akward. Working on getting comfortable on the sprint and getting into position for a big pull. More work needed.
Who's got better footwork than an NBA center??? Jsully, that's who.
8/4/12 - throws: stone/wfd
focusing on popping right hip forward and using my left leg to post aka block. Learning the correct way to throw stones now, slowly but surely. I always thought I was supposed to get ON my left, not use my left to propel my right hip forward. Working on 180 drills to get separated. Also changed the way I sprint, moreso like a wfd now: instead of pulling my left foot around, I'm sticking it like I would a wfd.. this is helping me get around faster. Big things coming.
nothing new here.. just working on driving the ball down to zero and getting a good pull.. reps reps reps
*bottoms up drill
working on driving the sheaf down to my right foot and getting a big pull, need to really start working this if I want a solid number in Tucson
8/6/12 - squat/bench/cardio
6.6 miles in 20mins on stationary bike
531 squat- 325x5, 365x3, 410x5
speed box squat- 275x5x3
right shoulder still bugging me, need to rehab it some, nothing serious, just minor but put a damper in bench and dips, moving on
8/7/12 - olympic work
30" box jump- bwx3x2, +44#kbs x3, +53#kbs x3
hang muscle snatch - 20x3x3
hang power snatch - 20x3x3
hang snatch- 20x3x3
full snatch- 40x3, 40x3, 60x3, 60x3, 40x5 (hang)
drop snatch- 40x3, 50x3x2
front squat up to 140x4
was told need to support the snatch with my traps, rather than my shoulders.. tried this on the drop snatches and it was a world of difference. exciting breakthrough. jumps felt good, def feeling a bit faster now but always room for improvement
8/8/12 - deads/ohp + throws: hammer
*1 wind x5
*2 wind x5
working on turning upper body sooner and working the left side longer. Mental cue = right knee then pull right shoulder back and down. this will yield big results as soon as it becomes more natural
2k row in 9:15, slow and easy
531 wk3 strict ohp- 175x5, 195x3, 220x5
531 wk3 deadlift- 410x5, 465x3, 520x5
one arm cable rows- 135x5, 185x5
done and done, not bad.. ohp and deads felt solid. still not a fan of back work but trying to get it done regardless
8/9/12 - throws: stone/hwd
*180 drill footwork
*180 drill w/stone
didn't take notes about this sesh, just focusing on the usual things and getting the reps in
8/11/12 - throws: stone/wfd/hammer
*stand x 6-8 (non reverse), best of 44
*180 drill footwork x alot
*180 drill w/stone x 6-8, best of 49
*full spin x1 = no bueno
*1 turn x 4-6, best of 37
*full x 4-6, best of 41
*full x 4-6, best of 76
*full x 6-8, best of 119
*spin x 4
*stand x 3
not a bad practice, putting several things together on all the events. Stone is getting better, smoother and cleaner. Focus on leading with my right hip and left arm while keeping the rest of my torso as square to the back as I can. On the 180s focus on keeping my torso facing approx 9:00 as long as possible while pushing the right hip and opening left arm. Still very sectional right now but it's getting smoother. Tried a full spin and opened right up immediately, need to do more drilling before going back to full. soon though.
weights felt good, missing the finish. Got after a couple of the full throws but just wasn't finishing strong, still back on my right leg. Need to work more on getting on my left and over the trig. lwfd felt pretty awful, was getting tired and legs were slowing down. Kept dragging the weight around me on the finish instead of pushing it out into the field. need more 80% reps here
hammers felt awful at first, then i got into the groove. a very long left side and a very early turn with the torso made a world of difference. had to do a couple 2 winds with no releases as my timing was off for the 3rd wind. took a couple that felt really good, very slow second wind, drove the right knee and extended out way over my left, turned my torso then another wind a little faster, but not much. Dropped several in the high one-teens with nothing on them, not even a strong finish. Should have this polished for pton
sheaf felt ok, just started trying to learn the spin.. the block is absolutely huge in this since there's so much momentum. lots of work to do here, haven't decided if I'll stick with it or not.. def need to practice sheaf more often so I can get a good number in Tucson or another games this year I do that have sheaf.
8/13/12 - squat/bench + throws: hammer
14# training hammer
*1 wind x5
*2 wind x5
my core was absolutely crushed this morning from the new technique and all the tosses on saturday. Got to the point that I didn't want to push any harder for fear of injury so I just shut it down. Really feeling a long left side and catching it very far back. This is going to be huge once I dial it in
7.25 miles on stationary bike in 20 mins
531 wk2 front squat- 260x3, 295x3, 330x6
531 wk2 bench- 235x3, 365x3, 315x5 (didn't follow suit on the last set)
high box back squat- 330x5x3 focus on speed
GMs- 225x10, 275x10x2
good session.. swapped out back squats for front squats in the 531 rotation as I feel this will help my core better for throwing. First time front squatting like this since march.. not as easy as I had remembered but not bad, felt good. Hit up high box squats afterwards, I took an 18" box and stacked two 35lb plates on it. First set was with both plates, second set with only 1 plate, and 3rd set just on the 18" box. Focused on exploding hard off the box. The 3rd set was the toughest and lowest, not as fast as I had wanted, definitely some work to do here. workout partner (which I rarely have) wanted to go to 3 plates on the bench so I just went to that instead of the even 300 that was RXd.. hit 5 and the shoulder wasn't a fan. Went over to dips and shoulder didn't like that either. I pulled my knees up and tried to be more upright when doing the dips and that took all the pressure off. triceps are smoked now.. good shit
8/14/12 - throws: stone
*stand x 6-8
*stand w/reverse x 4-6, best of 45
*180 drill footwork x alot
*180 drill w/stone x 6-8
*full spin x 6-8, best of 50
slowed everything down. On stands, focused on leading with rigth hip and leg arm while keeping my torso square to the back of the throwing area for as long as possible. Focused on transitioning forward with a hard left leg block to accellerate the right hip even more. Definitely coming along, but still missing the whole package.. reps... on drills, focused on getting into the power position first and trying to look at 9:00 (or as far to my right as possible). split this into 2 movements: one=the turn, two=the throw. once these felt smooth, put them together starting with a slow spin then transitioning into an easy finish. Did a couple like this and tried the same but with an explosive finish and was hitting about 46-47 with the drill. A bit timid about the full spin, I decided to try it, but much slower than usual. Focused on coming out of the back slow, getting my right down then sticking my left just like the drill. Focused on holding my torso back, pushing my right hip and left arm while continuing to hold my torso back then popping it for a big finish. Thinking "slow to fast" really helped here. A couple very slow, smooth and controlled tosses had me out at 48-50 for 4 throws in a row to finish the day. Very happy with how this is coming. Will do the same next practice and work up to a little faster speed.
On a non-training related note, my Mrs and I had an OB appt today. Baby#2 is a BOY!!! So excited, due date is January 18th right now and everything is measuring good/healthy/on-time. Can't wait, my son will be so excited to have another little guy to play with.
On another non-training related note, I'm totally failing in the food pic category of this log. Need to step it up.
Congrats on another future training partner!
Best lifts: 580/470/635, Raw
8/15/12 - deads/ohp + throws: wfd
*1 turn x 15-16
*full x 4
focus on keeping the weight close and driving to zero as well as finishing up over the trig.. really pushing the weight into the field.. making good progress
3100m row in 15 mins
531 (wk2) strict ohp- 163x3, 195x3, 215x6
531 (wk2) deads- 390x3, 445x3, 500x4 - left some in the tank
pullups- bw x5x10
bb rows- 315x6x2
hanging leg raises & hyperextension situps
starting to feel a bit run down from the non-stop sessions so I left a little in the tank on the deads so I could throw on thursday. ohp went well, back was pretty tired from the row, deads felt heavier than they should've but felt good nonetheless. hammer/stone thursday then rest friday and everything saturday. Pton is coming up quick.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.