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Thread: road to pro..

  1. #276
    LittleJake JSully's Avatar
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    5/29/12 - squat / bench
    training

    1.46 mile warmup on stationary bike

    squats- bar x10, 135x10, 225x5, 315x5, 365x5, 385x5, 405x5, 435x5
    bench- 135x12, 225x5, 275x5, 295x5, 315x5x2
    rdl- 225x10, 275x10, 345x10
    dips- bwx10, +mini band x10, +2 bands x10

    ***

    macros = 42/220/246 (p/c/f) 2473cals


    *****

    5/30/12 - throws: hammer/lwfd
    training

    16# hammer
    *1 wind x4, best of 92
    *2 wind x1, hammer broke

    28# wfd
    *full x10-12, best of 77

    ***

    macros = 56/176/246 (f/c/p) 2194cals


    ****

    6/1/12 - lifting: deads/ohp + throws: stones/wfd
    am weight= 275.4

    am training

    push press- 95x10, 135x8, 185x5, 205x5, 225x5, 255x5x2
    deads- 135x10, 225x5, 315x5, 405x5, 515x5
    pullups- bw x10x3
    rows- 275x8x2, 325x6

    pm training

    16# stone
    *step over x4-6
    *full spin x 4-6

    28# wfd
    *1 turn x6-8
    *full x6-8, best of 74

    decent weight session, meh throws session..

    ***

    macros = cheat meal at lunch, lots of pizza


    *****

    6/2/12 - throws: stone/wfd/hammer
    training

    16# stone
    *step over x8-10, best of 42
    *full spin x8-10, best of 52

    56# wfd x8-10, best of 44
    28# wfd x8-10, best of 83

    16# hammer
    *1 wind x3, best of 98
    *2 wind x4, best of 114
    *3 wind x8-10, best of 117

    lots of new things today. First with the stones, working a more active block, pulling in hard with that left arm. Hit a couple of them good and felt how it translates. On wfd, I finally felt the drive to zero. After the first turn I sink and push my hips hard, this accellerates the weight down to zero and gets an even bigger explosion for the sprint. Did the same thing on the finish. Was hitting 41+ with less effort and a huge toss at 44' to finish off hwd. Same thing with lwd, but much faster. Need lots more reps to make this consistent. Hammer felt good, getting a good explosion and pop. Learning how to drop my hips faster and "chop" the ball down to accellerate it off my right side. Big things to come soon.

    On a side note, started throwing at 630am, finished at 930a. Breakfast before throws was 2 scoops whey, 2 bananas and I sipped a 32oz gatorade diluted into a gallon of water throughout the throws session. Also took 400mg caffeine. This was a great throws session so I wanted to make a note of the nutrition going into it.

    ***

    macros = 62/153/270 (f/c/p) 2193cals


    *****

    6/4/12 - conditioning
    training

    rode my MTB 14 miles into work, took about 50-55mins with traffic. nothing serious here, but it felt good to get my lungs working

    ***

    macros = 56/156/248 (f/c/p) 2108cals
    sunday 6/3/12 = 68/160/241 (f/c/p) 2212cals


    *****

    6/5/12 - lifting: squat/bench & throws: Lhammer
    am weight= 270.8lbs

    am training

    squats- 135x10, 225x5, 315x3, 365x5, 405x5, 455x1x2
    bench- 135x10, 225x5, 275x3, 315x3, 365x1, 315x5, 325x3
    dips- +efs mini x10, +2 mini x10x2
    GMs- 225x10, 275x10x2

    meh, decent sesh I suppose. Energy was low, still getting used to the whole morning workout thing. Switching back to my old training protocol as it was much more enjoyable and yielded great results last year when I was dieting. Will be working up to a heavy single, then droppign down to 85-90% for a copule sets of 3-5 before moving on.

    pm training

    16# hammer
    *1 wind x6, best of 93'
    *2 wind x7, best of 111'
    *3 wind x5, best of 116'

    lots more in the tank. Was working on driving my knee as the ball is moving left, then dropping my hips hard as the ball is coming around my right side. Started getting nice and loose and my spray tack kept giving on me. Lost the hammer 4 times and quit. Do not use the locktite spray tack, stick with 3M 77 spray if you're going that route

    ***

    macros = 58/174/244 (f/c/p) 2158cals
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #277
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Some nice long updates in there lol. Getting plenty of work in. Shame the meet didn't go as you had hoped but it has given you things to work on an training is coming along nice. So much technique in all the events, no wonder it is hard to master it all
    Best Raw Lifts
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  3. #278
    mrelwooddowd Patz's Avatar
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    macros = 42/220/246 (p/c/f) 2473cals
    I hope that's a typo, or this is pretty much the best diet ever!
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  4. #279
    LittleJake JSully's Avatar
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    lol.. yeah pat, was supposed to be (f/c/p)

    haha

    big update here::

    glad I could help Brian..

    ok, time for a massive update:::



    6/6/12 - throws: wfd
    training

    28# wfd
    *stand x5
    *1 turn x5

    56# wfd
    *full x ~15, best of 43'

    28# wfd
    *full x 6, best of 82'


    Video



    *****

    6/7/12 - deads/ohp + throws: stone
    am training

    deads- 135x10, 225x5, 315x5, 405x5, 495x1, 585x1, 635x1, 545x3
    push press- 135x5, 185x5, 225x3, 255x1, 275x1, 305x0, 275x2
    pullups- BWx10x3

    terrible energy, going to change pre-WO nutrition around: 25p, 75c, 200mg caff for am sessions

    pm training

    16# stone
    *stand x 15-20
    *full spin x 8-10, best of 50'

    pulled groin on the 50'. got lazy and was leading with my right foot instead of the knee. very minor pull, should be good to go in no time,


    *****

    6/11/11 - squat/bench + throws: hammer
    am training

    1.11 mile warmup on stationary bike

    squats- 135x10, 185x8, 225x5, 315x5, 365x3, 405x3, 455x1, 405x3
    rdl- 275x10, 325x10, 375x10
    bench- 135x15, 185x10, 225x5, 275x5, 315x5, 375x1, 315x3
    dips- bw+efs mini x10x3

    energy better, squats still feeling heavy.. weight loss down to approx 268

    pm training

    16# hammer
    *1 wind x 5, best of 97'
    *2 wind x 5, best of 121'

    22# hammer full x6-9, best of 96


    Video



    *****

    6/12/12 - snatches/plyos + throws: stone
    am training

    7 min warmup on stationary bike

    full snatch up to 95x5x2
    power snatch up to 185x3x2
    seated box jumps- 12" to 24", bw x10x3

    ab wheel, roman chair, stretch & foam roll


    pm training

    15.5# stone
    *stand x25-30, best of 43
    *fulls pin x8-18, best of 48

    pulled groin again on the 7th so I was kind of babying it here.. focusing on leading with the right knee and holding upper body for separation

    bodyweight at about 266 here


    *****

    6/13/12 - deads/ohp + throws: lwd
    am training

    deads- 135x12, 225x8, 315x5, 405x3, 495x3, 545x3, 595x1
    pullups- BWx10x3
    strict ohp- 135x10, 185x5, 205x3, 225x3, 245x2
    hammerstrength row- 3pps x15, 4+25x10, 5x10x2

    good session

    pm training

    28# wfd
    *stand x6, best of 50
    *one turn x6, best of 72
    *full x15, best of 81

    meh..


    Video



    *****

    6/16/12 - throws: stone/wfd/hammer
    training

    22# braemar stone x6-8, best of 37'
    15.5# open stone x6-8, best of 48'
    56# wfd x8, best of 39'
    28# wfd x15, best of 81'

    16# hammer
    *1 wind x4, 98'
    *2 wind x4, 113'
    *3 wind x1, 116'

    notes:

    hold upper longer on ostone, faster left leg
    relax on hwfd, don't rush: turn-drive-explode, tighten first turn
    more whip on hammer, relax, chop the right side, drive the knee

    nearing the end of my low calorie phase


    *****

    6/18/12 - deload + throws: hammer
    am training

    1.14 mile warmup on stationary bike in 5 mins

    deload workout:

    squat 135x10x3
    ohp 135x10x3
    deadlift 135x10x3
    GM 135x10x3
    bench 135x10x3
    rows 135x10x3
    pullups BWx10x3
    dips BWx10x3

    pm training

    16# hammer
    *1 wind x4, best of 97'
    *2 wind x5-6, best of 108'
    *3 wind x2, broke hammer

    22# hammer x5-6, best of 96' broke hammer

    talked to mike pockoski who who advised on the very first wind, sit back as the weight is coming down. Tried this on my last couple reps with the heavy hammer. It accellerated the hammer on its way down and opened my hips up to huge movement. I felt them take over immediately and I just automatically started countering the ball. Need more reps.


    *****

    6/19/12 - throws: stone
    training

    15.5# stone
    *standing x 15-20, best of 44'
    *spin x 10-12, best of 48'

    focused on starting my braemar somewhat separated. pushing the right knee in from the beginning, also focused on a huge left from the left leg and high/tall finish


    Video



    *****

    6/20/12 - throws: wfd
    training

    56# wfd
    *1 turn x8, best of 39'
    *2 turn x15-18, best of 39'

    28# wfd
    one full throw, maybe 65ish?

    had a great drive with the lwd but when i came around, my left foot got caught up on the nail I had the tape measure attached to and ended up rolling my ankle. Hurt pretty good but seems to be doing well now..it's not swollen so that's a good sign. Very unhappy with today's practice, just couldn't feel the drive to zero. In looking back, I don't feel I was sinking my hips very well. I was sinking with the weight, instead of sinking before the weight, therefore driving the weight down. Need more reps, as always.

    on diet break right now, maintenance mode. hit a low of 266 last week and am hovering 269-271 right now. I'm hoping to stay about this weight for the next 2 1/2 weeks before dropping calories again. Will start hitting the weights again hard next monday.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #280
    Cardio bunny Alex.V's Avatar
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    Just thought I'd say these videos are always awesome. Careful with that ankle, mate... sometimes those things take a few days to materialize.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
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  6. #281
    Senior Member Invain's Avatar
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    Thought I was watching Thor during the hammer throws.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  7. #282
    LittleJake JSully's Avatar
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    thx Alex.. I've got an ankle brace cinched up pretty tight. I noticed some minor swelling this morning. Have been keeping on top of the ibuprofin, should proabaly ice it when I get a chance. I'll be throwing stone and hammer this afternoon, if it starts bugging me I'll lay off, but with how immobile this brace makes it, I should be ok. also, not sure if I responded to your email or not, but T levels came back at 436 last time I had them checked (earlier this month). Better than where they were at when I was on the T-therapy.

    Oh, my Mrs is preggers too, so that's a win!!


    thanks Nick, it's pretty fun and I'm making big strides. National championships coming up in september, time to turn it on!! I'm starting to lean up so maybe I'll be as yoked out as chris hemsworth soon? lulz, as if I really care.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #283
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Love the videos man! Great training. It is interesting to read your log, so much different stuff in here. Its awesome
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  9. #284
    Rob Schilke | GFX Designer thecityalive's Avatar
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    digging the volume. are those RE sets providing adequate carry over, conditioning wise?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
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  10. #285
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by JSully View Post
    thx Alex.. I've got an ankle brace cinched up pretty tight. I noticed some minor swelling this morning. Have been keeping on top of the ibuprofin, should proabaly ice it when I get a chance. I'll be throwing stone and hammer this afternoon, if it starts bugging me I'll lay off, but with how immobile this brace makes it, I should be ok. also, not sure if I responded to your email or not, but T levels came back at 436 last time I had them checked (earlier this month). Better than where they were at when I was on the T-therapy.

    Oh, my Mrs is preggers too, so that's a win!!
    Man... Multiple congratulations are in order!
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  11. #286
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Just noticed the mrs is pregnant too, congrats mate!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  12. #287
    WBB Team Captain Coke's Avatar
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    Great news Jake, congratz.

  13. #288
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    Love the videos man! Great training. It is interesting to read your log, so much different stuff in here. Its awesome
    thanks boss, I'm glad you enjoy it

    Quote Originally Posted by thecityalive View Post
    digging the volume. are those RE sets providing adequate carry over, conditioning wise?
    my conditioning is shot bro.. I'm just trying to maintain strength while I'm cutting weight..

    Quote Originally Posted by Alex.V View Post
    Man... Multiple congratulations are in order!
    thanks bro!

    Quote Originally Posted by HJP View Post
    Just noticed the mrs is pregnant too, congrats mate!
    thanks!!

    Quote Originally Posted by Coke View Post
    Great news Jake, congratz.
    appreciate it bud


    another update...

    6/26/12 - OL & plyos
    training

    power snatches- 50kg x3x5
    snatch pulls- 90x4x4
    drop snatches- 20x3x2, 40x3x2
    front squat- 110x4x2
    36" box jump- bw x5x2
    18" one leg box jump- bw x10x2

    working technique here mostly, trying to get comfortable under the bar in a full OH squat.. snatch pulls helped with pulling in close to my body rather than bumping out. looking forward to making some improvements


    *****

    6/27/12 - deads/ohp + throwing: stones
    am training

    1.25m warmup on stationary bike

    deads- 135x10, 225x8, 315x3, 401, 455x1, 495x1, 585x1, 605x1, 515x5, 545x3
    pullups- bw x10x3
    push press- 135x10, 185x3, 205x1, 225x1, 275x1, 305x0

    deads felt ok, heavy but ok.. push presses felt great, 275 was stupid easy.. some sort of a mental block with 305.. oh well


    pm training

    15.5# stone
    *no reverse x5
    *full standing x5
    *spin x8

    having trouble pushing the hip through while holding upper body on standing tosses, but its coming together very slowly.. time to step up the stone practices


    *****

    6/28/12 - throws: stones & hammer
    am training

    15.5# stone
    *standing no reverse x4
    *standing full x4
    *full spin x ~15

    lots of footwork drills here before the full spin.. watched a lot of videos of Ryan Whiting and a few others, noticing how explosively they push their left knee out of the back to get the hips moving and hold their upper body back to really get that "pop". Got a vid of one of my final throws, somewhere around 48-49ft. Noticed I seem to be diving into the sprint, rather than leading with my foot. Also dropping my left arm which is making me hunch over. Def some things to work on.


    Video



    Video



    pm training

    16# hammer
    *winds w/no release x3-4
    *3 wind tosses x 10-12

    no video, nothing impressive here. Focused on sitting back and reaching on the 1st wind.. Focused on pushing my hips left/right as quickly as possible trying to stay in front of the ball. Watched some vids of McKim's beastly heavy hammer and some of Vierras tosses. Noticed how much farther they reach back and catch the ball. Incredible really, especially since I hadn't noticed it already. Goign to really make this a point of focus in the next few hammer sessions.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #289
    Senior Member Canadian Crippler's Avatar
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    Congrats bud. More importantly, good luck

    Some intense workouts going on in here. Pulling over 600, clearly things have fared well for you brother. I see your training has changed a lot.... but where's the cardio??

    Also I'll add... you're one scary lookin' mother fucker.
    Last edited by Canadian Crippler; 07-01-2012 at 12:59 PM.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  15. #290
    LittleJake JSully's Avatar
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    thanks pimpin, luck is something I'll definitely need.. With 2 little ones running around the house.. boy o boy, haha..

    I was actually only about 15-20lbs off of a 700# deadlift back in february/march before I started cutting. I was about 305lbs then. I've dropped down to the low 270s/high 260s and my deadlift has backed off quite a bit, as has my other lifts. It's to be expected until my weight stabilizes for 3-4 weeks, then it'll come back relatively quickly. I just started another low calorie cycle until early August so when I bump back up to maintenance I should be mid 250ish and I'll hold that for 6 weeks or so then reassess goals/strength levels/etc.

    More odd looking than scary, really.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  16. #291
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Did you ever do the shot as an event on its own? Your technique looks awesome.
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  17. #292
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    Did you ever do the shot as an event on its own? Your technique looks awesome.
    no, I wish I had. Thank you for the compliment though. I've had a lot of trials and tribulations with the open stone, which is really just a primitive version of the shot. I threw some stone today, suppose I'll post that up:

    full spin:

    Video


    modified south african:

    Video
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #293
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    Your technique looks awesome.
    oh, and check out the video above, just after mine, of Ryan Whiting at Penn State. He's going to the olympics this year. Then watch mine..... no bueno, hahaha.
    Last edited by JSully; 07-02-2012 at 05:14 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #294
    Senior Member Canadian Crippler's Avatar
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    Like a boss. You've hit 50' before?
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  20. #295
    LittleJake JSully's Avatar
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    Quote Originally Posted by Canadian Crippler View Post
    Like a boss. You've hit 50' before?
    yeah.. my best in training is 52 something.. best in competition is 51'1.. making changes and tweaks that are going to lead to something massive in the near future.. 55+ will go down this year
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #296
    Senior Member Invain's Avatar
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    You skinny mother fucker. I can't wait till the day I weigh more than you.
    Last edited by Invain; 07-04-2012 at 07:18 AM.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  22. #297
    WBB Team Captain Coke's Avatar
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    Beastly stuff Jake, having a great time out there.

  23. #298
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Ryan Whiting makes it look so fluid its incredible!! Thanks for all the vids man. Always keeps the log interesting as
    Best Raw Lifts
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  24. #299
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
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    Quote Originally Posted by Invain View Post
    You skinny mother fucker. I can't wait till the day I weigh more than you.
    soon grasshapper, all I have will be yours.. lol 269 & counting..

    Quote Originally Posted by Coke View Post
    Beastly stuff Jake, having a great time out there.
    thanks

    Quote Originally Posted by HJP View Post
    Ryan Whiting makes it look so fluid its incredible!! Thanks for all the vids man. Always keeps the log interesting as
    indeed he does... new video from yesterday looks much smoother. Instead of focusing on kicking my right foot out into position and "dragging" my left foot around I focused driving a bit less and getting more rotational. So, to load my left a bit harder, I opened my left hip up out of the back and then drove my knee down into the ground. From there I sweep my right leg around but not as far as before as I'm focusing on rotational, not linear. Once my right foot hit the ground I pull my left leg around fast which kept my right foot turning. Then once in position, explode. Didn't record distance, but felt solid. Now I just need to learn how to hold my upper body back and allow my hips to come around first (called separation). If you watch Ryan's Vido and pause it just as he's finishing the throw, you'll see that his hips are fully facing forwards before his upper body springs around. If you pause mine, my upper body is in front of my hips. Focus now will be to hold my upper body back and allow my hips to keep moving before I explode on the finish. One thing that will help a bit with this will be pulling my left leg around harder so I land in a staggered position with my left behind my right. That'll allow the hips to open up.

    Video
    Last edited by JSully; 07-05-2012 at 05:34 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  25. #300
    mrelwooddowd Patz's Avatar
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    Nov 2004
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    How much does being heavy vs lighter affect your "heeland geems" performance?? What's optimal?
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