Hell yeah, now that's how you squat.
My energy gets pretty bad if I'm at all dehydrated. Water/hydration is more important than almost anything else IMO when it comes to energy in the gym.
Nice (and by nice I mean ridiculous) push press. You're really making the most of your leg drive. I see a lot of people not taking advantage of it.
Squat depth was fine. You were at minimum a couple inches below the knee.
Thanks Nick, since you brought it up I 100% agree. It just slips my mind occasionally. Lack of water directly affects my performance and I should have thought about it when throwing last week. Got to make sure I put my jug back in my car.
LOL Pat, I was being rhetorical about the depth question. It was more of a "please somebody try to call me out" than a "was my depth ok?" question. NO worries though, I appreciate the thought. My push press is ok, def need stronger triceps though. I can get it very close to lockout and right when the tris are supposed to take over, they turn into a bleeding vagina. Lots more work here. lol.
1/12/13 - throws
Training @ 2p
standing x9, best 43
full spin x9, best 48
Talked with Jon O'Neil on Thursday or Friday about my stones. He mentioned I need a stronger block. Need to load my left leg a little more at the front and really focus on pushing my left hip back. So that was the focus on the standing tosses. I feel I definitely got this working, but seemed to have lost some height. Not a tough fix so I'm happy with these. On the spin, focused again on driving straight and pushing my right leg across my body while keeping my foot as forward as possible. Focus on holding the upper back and using my left leg block to "uncork" myself. Progress.
56# wfd x6-8, best 42
Trying to clean up my entry on these. Very chopping on my others. Watched a lot of vids of Vierra, Brock and others and noticed their entry is very smooth and relaxed. I feel like I fixed the entry but it threw off my timing of the sprint and the finish. More work to be done here but def made a little progress.
28# wfd x6-8, best 80
Getting tired by now, avg was about 75ft with a big one at 80. Feeling off on the finish, just not driving it down. Just need some more reps here with the new entry.
caber 20ft x100# x6, 3 turns
Never turned this caber before. Very little taper to it but a great practice caber. Same caber that Andrew Hobson and Mike Susmark used to practice with all the time. Nailed every pick, felt very easy controlled in my hands. Driving the caber was a different story. Ended up chasing it every time. Got it turned three times, but still felt off. Def need some more work with this but I have my confidence up now and I'm anxious to get after it again.
1/14/12 - de fsquat/me bench & hammers
Training#1 @ 430a
pulled out the Power Factor today, oh yeah!!!
Front squat (w/choked EFS monster mini bands) 185x2x4, 225x2x8
Floor press up to 345x1, 275x8
DB incline bench
Fsquats felt good, about 90% reps over 3ft/sec. Anxious to keep pushing these and get faster. Floor presses felt awful. The cold weather has my right elbow extremely stiff. As soon as I got to 275 on my way up I felt a very sharp pinching. Relaxed and massaged it and went up to 315 and it went away. On my way back down started feeling it again. So annoying. Hit the incline db press with 130s for my last set of 6 reps. Felt good to get that heavy with them, it's been a long time.
Training#2 @ 715a
16# hammer x12
14# hammer x4
Did rounds of 3x16 and 1x14 for 4 total rounds. Didn't pull out the tape at all, just focused on positions. Trying to smooth my entry up still so I go right into a relaxed 2nd wind. Also trying to drive my right knee forward as well as to the left. This helped as I was able to keep the hammer on my right side instead of allowing it to drift left (which is exactly what happened whenever I would drive my right knee in to the left). Focused on being relaxed and whippy. My finish is still off. It's very choppy and just looks like I'm trying too hard. I'm always coming out of my left hole and catching myself falling to the right. Need to center my gravity better to utilize full leg power on the finish, rather than just a finish that consists primarily of my right leg. Still work to do here. This is going to be a big season for me with hammer though. Seems I'm making pretty good gains consistently here.
Was definitely wondering about you asking for a depth check on that rep, was super deep!
Training consistent and hard like usual mate. Going to get some good gains with all that work and attention to detail
LOL..my bad. You been getting haters over the depth recently?
Pat- nah, no depth haters, but I like to keep it real just in case someone wants to speak up. Had some goofy looks at the gym when squatting in my under armour leggings but they promptly stfu when I crushed that 500 paused. lawl. Got to say, squatting in the leggings is very comfy. Def something you can get used to, lol.
Interesting, the one thing every one has in common is that on their third wind going into their finish. None of them drop their head back down. They keep it up, drive the right knee and pop the hip. I wonder if dropping my head down is causing me to bend at the hips just a little so rather than being able to sink hard, drive the knee and block hard.. instead I'm breaking at the hip, sinking, then my hips have an extra 2-3" to travel before I can hit the block hard..
relevant or not? We'll see at my next hammer practice.
1/15/13 - me deadlift/de ohp & stones
Training#1 @ 415a
Strict ohp to 265x1, miss 275, 225x5
Below the knee pin pulls to 635x1, miss 675, 585x3
Seated db ohp
Bb Yates rows
Hanging leg raises
Shouldn't be missing lifts but they felt strong. Need to make better judgements on when to call it. Pins were set at bottom (knee level) and I was standing on a 4" box. I like these. Really forces the lower back to stay strong to break it off the pins. Will go a bit lower next time, maybe stand on the box + 2" plates. Up to 115s on seated db ohp, nothing impressive but that's progress so I'm happy with that. Up to 365 on Yates rows. Wanted to go to 405 but its been a long time and was pretty fatigued already. Did extra row sets in lieu of db rows.
Training#2 @ 730a
Footwork drills for stone
*south African drills
*full spin drills
Focus on driving linear and crossing my right foot across my body, landing on the outside of my foot then slamming the left leg around hard while driving my right knee around and forward. Also worked on holding my upper body back. Feeling separated and getting comfortable in that position. Can feel the weight transfer into my left for a block. Improvements. No actual stone tosses.
1/18/13 - de squat/snatch
Training @ 12p
Hang power snatch up to 215x2x3
19" box squat w/heels up 225x2x2, 275x2x4, 315x2x4, 365x2x2
First things first, I'm a proud father of two boys now. My awesome Mrs had our 2nd baby boy on 1/16/13 at 2:06am. He was 20.5" long and 8lbs 6oz. We named him Xander William Sullivan. Start to finish, labor was a shade over 3 hours, she did so well with it and I couldn't be prouder. Took time off of work until the 28th to spend with the family and get a good schedule in order.
Now onto the workout. Snatches felt really good. Just wanted to work up to a heavy double then do a few sets of it. Working on pulling it as high as I can and very little knee bend for the catch. Figured I could've gone up to 225 but I've never doubled 225 before and wanted to work with something comfortable for now. Will push a bit heavier next time. Really liking these as of late. Need to add in some cleans soon, maybe as a warmup for front squats, hmm.. got to figure something out. Was going light on squats and decided to try out the "heels up" method I've seen Vierra do in his training video, just to see how it felt. I liked it. Going to add this in on a semi-regular basis.
1/21/13 - me fsquat/me ohp
Training @ 12p
Front squat up to 495x1 [pr], 405x5
12" log press up to 300x1 [pr]
Great session today. 20# PR with more in the tank. Shut it off at 495 but am shooting for 525 by the end of March. Cut it a tiny bit high as I was worried about slapping the bar off the pins. I should've just moved the pins down but oh well. I still hit parallel so I'm ok with it. next time I'll drop a bit lower though. Log press felt good. Need to get more leg involved, def had an issue locking it out. Was fun to do something different for ohp though. Was supposed to be speed bench today and heavy ohp tomorrow but switched it up. Will do speed bench and speed deads for my next session.
Geez man. You make a heavy snatch look easy. It's like you're just throwing it up there. Was that first deadlift just to acclimate to the weight? I always do a quick deadlift before a clean attempt so the weight isn't a shock when I go for it.
I've always been interested in snatches, as well as clean & jerk. How does it feel on your shoulder?
I also just noticed this thread is now tagged as a Pro Journal. Shit man, moving on up in the world!
Last edited by Invain; 01-22-2013 at 05:46 PM.
Yeah and congrats on the new baby!
1/23/13 - de deadlift/de bench
Training @ 1245p
Flat bb bench (w/ dbl efs mm bands) 135x3x4, 155x3x4, 175x3x2
2" deficit deadlift singles 275 275 315 315 365 365 405 405 405 405
ring push ups
Bench felt good, didn't feel like setting up the minis so I just kept the monster minis setup that I already had attached. A bit more top end than I was expecting but I kept it fast nonetheless. Deads felt really good. Went up to where I could feel it slow down and just did 4 singles at 405. When I got to 365 I noticed I was breaking off the floor slow. Focused on really being aggressive on the pull. Remove the tension from the bar, then boom, violent pull. Carried over well on the heavier pulls and felt faster than usual. Going to keep these in the mix.
Anything on the rings are tough. That is all.
What's the benefit of a deficit deadlift? Yes I could google this but then we couldn't have these lovely journal discussions..lol
lol.. leg drive brah.
I'm weak and slow off the floor.. also lack aggressiveness off the floor (which I just discovered last sesh). Deficits improve all that (except the aggressiveness, that I just have to be mindful of).
How much lower is the bar for those? I'm slow off the floor too. I have a hard time just remembering to take the slack out of the bar before my pull.
I stand on plates typically, which makes it 2" lower than usual. I've also stood on 4" boxes and 6" boxes, though I feel 6" is too high to get any carryover.
My problem is I take the slack out of the bar and go right into a slow pull, instead of taking the slack out of the bar and exploding. Big difference and I feel my deadlift has suffered recently because of it.
1/26/13 - snatch/clean
Training @ 1030a
Power snatch from floor up to 225x1x4sets
Hang clean up to 275x1x4
That's it. Wanted to do some heavy box squats but my 2 year old was being a handful and I just didn't have enough time. Also wanted to get out and throw a little but rained all weekend. Ugh. Looking forward to getting to work with some implements soon. Deloading next week but will still throw a little.
Snatches felt good. Getting a good bump and explosion before dropping under the bar. Still a bit of a press-out. Feeling faster and thats what counts. Hang cleans felt ok. Still trying to get a feel for the better form. Watched a lot of oly vids and noticed how they pull the bar into the crease of their hip before the 2nd pull. Tried this and things turned out much much better. Worked up to a few singles at 275 without much issue. Still more work to be done. I'd like to get this number up to 365 or so by mid-season.
1/29/13 - wfd
Training @ 1215p
*one turn x10, avg 46
*full x8, avg 47, best 51
28# wfd x6, avg 79, best 84
These felt good, especially after not touching a wfd for over 2 weeks. Training has taken a back seat to the new born and my 2 year old so it was really nice to get out for 30-40 minutes and get some reps in. Focus was a dialed back sprint with a huge finish. I tend to juice my sprint so much that I either lose position for the finish or I slow the implement down for the finish and in either case, the distance significantly decreases. The one turns were a good warmup. Was able to really focus on catching it high and accellerating through the low point. The full tosses with the 49# felt great. Very easy and slow first turn, about 70%ish sprint with a big big finish. The 51ft toss was pretty nice. Did the same thing with the 28#. Really have to dial the sprint back on these. On my last toss I tried to really get after the sprint and I lost the position for the finish and just dropped the weight. Dialed the sprint back to about 80% and really hit the finish hard for a nice 84'5" throw. That's more like it. Anxious to start getting out there more often but things have to slow down at home first so I can get back into a normal routine. Until then, I'm pleased with how things have held up.
1/31/13 - hammers
Training @ 1245p
16# hammer x2 + 14x1 for 8 rounds
Started with a couple winds to get loose and went right into throws. Knocking some rust off as it's been nearly 3 weeks since I last threw hammers. Still missing the finish on these. I feel so blocky and indeliberate vs fluid and smooth. Need to watch some videos and reassess what needs to be done. Also I feel that pushing my right knee forward to speed the ball up (vs pushing my right knee to the left side) is shortening up my orbit and I'm losing distance because of it. Going to go back to how I was doing it before when I hit the 130s. Sometimes you've got to take a step back before you realize you were on the right track. Moving on.
2/1/13 - hammers
Training @ 1215p
1x16# hammer + 1x14# hammer x 13-14 rounds
Started off with maybe 4-5 sets of just winds to loosen up. Core is absolutely fried today from hammers yesterday. I knew I was only going to work on my finish today so I didn't need to worry about speed or anything else. Just get long, loose and get a smooth finish. I'm very confident I accomplished this today. Also focused on keeping the ball on my right side. As soon as it started drifting left, my finish got sloppy. So after the first wind, I really pulled my right elbow back (thanks Mike Pock) to set the low point off my right side. After watching Dan McKim's videos, I also did this with the 2nd wind, though it's a bit harder to do while getting long at the same time. This set my low point good on the first and seconds winds. After that I pushed my right knee in to my left side to drive the ball through it's low point and focused on getting very long. Nothing new here. This is where the epiphany happened. Instead of dropping my head back down to the horizon, I tried to keep my chest as high as possible the entire time the ball was dropping on my right side and moving in front of me. I just sunk my hips, drove my right knee to the left side and popped my hips up. Had some really good throws. Didn't care about measuring any of them, I'd say most were in the 105s range because they were so slow but man did they feel good. I'm very anxious to spend another 1-2 sessions drilling this new setup and finish then really put some heat on it. Happy with this session.
2/4/13 - de fsquat/me bench & stones
Training#1 @ 5a
Front squat 225x2x4, 275x2x6
Flat BB bench up to 365x1, 315x6
Ring push ups
First day getting back into it in the morning. Training in the garage for now until things are running smoother with the baby. Makes it tough as I've got to be extra quiet with the weights as to not wake up my 2 year old so things took a little longer. Fronts were supposed to be for speed but weights started clanking loud when I really kicked it up so I focused on exploding out of the hole and just slowing down towards the top. Felt pretty good. Thought about going to 315 but didn't feel like changing weight. Bench felt solid, felt like maybe 90-95% or so. I think I could've gotten 8 with 315 but I couldn't bench in the rack becase of where I have my log press positioned. I've got to do some rearranging. Ring dips after ring pushups are miserable.
Training#2 @ 1230p
*standing x12, avg 44, best of 47
*full spin x16-20, avg 50, best just shy of 52
Progress, finally. On both standing and spin. Decided to hold my upper body back so long that my left side block is what caused my shoulders to open up. That created a HUGE whip and sling-shotted the stone out. Very happy with this. Focused on the same thing with the spin. Got lower and loaded my left more for the sprint of the spin. Focused on getting my left around and holding my upper body back as long as I could. Also focused on not exploding until both knees were facing forward. Still some work here but definitely some progress. Looking forward to throwing stones again on Thursday.
You got any favorite videos on youtube for oly lifting form?
Last edited by Invain; 02-04-2013 at 07:05 PM.
You are a great example of consistency an hard work man. Always so much effort being put in and you get the results to match. Inspiring bro.
Nick, I like watchign Klokov, Akkaev (sp?), Misha, etc.. Just type in Klokov on youtube and watch a few and look at the suggestions. Some incredibly powerful and talented lifters. Now, regarding technique: if you want to do a comp or train the olympic movements so that you're actually good at them, get with a coach. They are incredibly detailed movements. Something as simple as curling your wrists into your body during the movement can make a huge difference as to when your hips come in contact with the bar and that can make a huge difference in the power of the 2nd pull.. lots of variables.
Thanks HJP, just moving along. Happy with how everythings progressing as of late.
2/5/13 - me deadlift/de ohp & wfd
Training#1 @ 5a
Strict OHP up to 275x1, miss 295, 245x4
Deadlift off 6" blocks up to 655x1, 565x5
Probably should have done some ab work too but whatevs. Workout too about 2 1/2 hours in my garage just dicking around taking way too long between sets, haha. 275 felt strong so I wanted to hit a PR at 290 but realized I don't have two 2.5lb plates at home (I keep one at work for prehab type stuff). So I said F it and went big with 295. I think I got it to eye level. There wasn't a chance. Oh well. It's only the 3rd or 4th time I've done strict OHPs in the last 4 months so it'll start coming along now that I do them more often. Workout called for DE ohp but I wanted to get something heavy in there. The 655 is a PR from 6" blocks, previous best is 635. Pulling from 4" blocks and 6" blocks are harder than pulling off the floor (for me at least). Very happy with this. Hoping to pull 655+ from 4" blocks next heavy session then drop to a 2" deficit before finally pulling from the floor again. Also pulled everything beltless today. I need to start hammering my lower back again. When I was pulling near 7 last year I didn't put a belt on until I got to the low 6s and I've gotten away from that. Yates rows felt great, 335 for sets of 8, upper back feeling good.
Side note: my right knee is being a dickhead. About 2 months ago it started popping while squatting, as I was coming out of the hole. A deep sounding pop, but no pain whatsoever. I've always been told that if it pops, but there is no pain, there's nothing to worry about so I never thought anything of it. After speed front squats yesterday it stopped popping and just got really stiff and achy. Today, it's still stiff and achy and now it feels like I have no inside/medial knee support. It doesn't hurt at all, just feels extremely loose and stiff. No tenderness, no swelling, nothing. Also feels like I'm much more susceptible to hyperextension. Did a bunch of bw squats, lunges, step ups, etc this morning and no pain at all. Not even a tiny bit. When I push my knee in, it just feels like there isn't anything "stopping" it from pulling apart. I'm not sure if any of that makes sense or not. Maybe I'm just being dramatic over something that feels off. A buddy of mine suggested that the popping was a tendon that was "off" it's groove and now it's back in the correct groove but it's looser from being stretched out for the last couple months and just needs to tighten back up. Any thoughts on this from guys with knee injuries? Duncan, Craig, Shawn? Any insight would help. Thanks fellas.
Training#2 @ 1215P
*one turn x8, best of 44
*full x8, best of 49
56# wfd x6, best of 43
28# wfd x6, best of 80
Really feeling the fatigue from yesterdays squats and this mornings pulls. Just didn't have that big pop. Watching video, everything was on point. Positions looked good, applying force at the right times, just wasn't that umph behind it. Not a bad training session, but not a great one either. Was really hoping to get a couple out past 45 with the 56 but just too tired. Took about 3 throws to get used to the 56 after throwing the 49 so much recently. Not bad, just took getting used to. Def can't "walk through" the throw with the lighter stuff, haha. Need to get it moving sooner. I tend to "lay off" the sprint with the 49 and the 28 so that I can into a better position and nail the finish but with the 56 it's moving too slow, haha. Sped up the sprint, hit the position and dropped about 5 out past 40, with 3 of the 5 at 42-43ft. Hammers tomorrow. Knee felt good throwing, wore my EFS knee sleeves.
2/6/13 - hammers
Training @ 1245p
16# + 14# hammer x approx 8 rounds
About 3 sets of winds to loosen up. On the way to the field stopped at Sports Authority and picked up a ligament support brace as my knee is still bugging me. Just stiff and tender, nothing big. Going to rest up this weekend. Need to get back on an active recovery program to prevent this garbage from happening. Wanted to get out in the garage this morning to do some jump rope, foam rolling and ab stuff but the lil guy was up all night with some colic issues and just couldn't drag myself out of bed, haha. My wife is a trooper the way she takes care of him, nursing him and still nursing our 2 year old. Props.
Anyways, took the first toss with the 16# and I knew it was going to be a positve day. First one went 115ish with nothing on it. Focus today was less of hip drive and more of pushing the hammer with my right arm. Nate Burchett has told me to do this for a long time now and I just didn't understand what he meant until last week when I threw hammers. I inadvertantly pulled the hammer with my right arm on the downswing and it transferred to a fast and big finish. I do a great job at countering the ball with my hips, but I wasn't getting any real drive on it. Today I wanted to work just that. Still kept long and focused on keeping the ball off to the right. Had some really good tosses. Need to take a lot more throws to get my timing down. A couple tosses were late on the pop and a couple were early. Went 135ft with the 14lb hammer and 130ft with the 16lb hammer on the ones that I did nail the timing. The 125ft toss near the end of the video had some serious heat on it until I lost the finish. Really looking forward to pushing this when I'm not as fatigued as I currently am, lol.
2/7/13 - de squat
Training @ 5a
19" Bench box squats w/heels up 185x2x4, 225x2x4, 275x2x4, 315x2x6
I thought there was more but that's it. Haha. I've got two 6" boxes I use for block pulls but I don't like squatting to a 12" box. I'm building 2 4" boxes now that I can also use for box squats so I'll be doing either 16" or 18" box squats here shortly.
2/9/13 - strongman training
Training @ 815a
12" log up to 280x1, miss 300, 230x5, 280x1
Meldey 250# keg, 250# sandbag, 850# tire x 50 ft with runbacks x 2 sets. 1st = 2:23, 2nd = 1:51
Back still toasted from the heavy pulls on tuesday. Took a lot of effort to clean the 300 and just didn't have any push in it. Dropped down for some reps then took a stab at 280 again and it was cake. Medley was vicious. Keg and Sandbag were pretty easy but finishing with the tire was miserable. Wore a belt for the whole medley for the first round and couldn't catch a breath when doing the tire. Took it off halfway and finished. On the 2nd round I took the belt off on my way back to the tire and had a much better finish.
This was fun. Going to try to do something like this every Saturday for my conditioning. SM contest coming up on 3/2. I'm not even expecting to place, just going to hang out with a bunch of friends and see where I stand. Not going to kill myself 3 weeks before my HG pro debut.
Last man standing log press starts at 210#
32# Crucifix hold
Car frame deadlift for reps (estimated 600ish)
110# monster db for reps
620/250 Yoke/farmers medley
225 keg, 225 sandbag, 240 husafell, 750 tire x50 ft w/runbacks medley
Should be fun.
2/13/13 - me fsquat/de bench & wfd
Training#1 @ 520a
Front squat 315x2x2, 365x2x2, 405x2x2
Flat BB Bench 185x3x3, 205x3x3, 225x3x3
Took last couple days off to let a cold run its course. Feeling about 85% today. Kept my belt off on the front squats. Supposed to be max effort, however, didn't want to push my knee issue too much so I kept it about 80-85% ish for a few doubles. Wrapped knees up at 365, felt good, no issues. Bench felt fast and poppy. GMS went well, worked up to 365 and ring dips are starting to feel good.
Training#2 @ 1150a
*1 turn x8, avg 43, best 46
*full x6, avg 47, best 49
56# wfd x6, avg 43, best 44, lowest 42
Good work here. Focus again was working accellerating through the low point on the finish. I'm about 50% on these. It's easier to do with the 56 because it's moving slower. Speed feels good on the 49. I need to get consistent with the 49 at about 55-57 for it to transfer to a big throw with the 56. Feeling a bit sluggish from training this morning. Wanted some time with the 28 but had to get back to work. Next week will just go from the 49 to the 28 for a few tosses. Stones tomorrow.
2/14/13 - log press/de deadlift & stones
Training#1 @ 530a (see the trend, getting later and later, lol)
Log press up to 300x1 (tie PR)
2" deficit deads 315x1x3, 365x1x3, 405x1x4
Weighted ring rows
Lying leg raises
Need to get my ass out of bed earlier, despite the gym being in my garage. One thing about training at home is it's awesome to see my kids when they wake up in the morning before I head into work. Really enjoying that time with them. That's why I need to get up earlier so that I'm done before they wake up instead of 10-15 minutes after.
Log press went well, definitely better than last time. Worked on the clean specifically, to be more efficient. Instead of just pulling and going, I pulled it to my knees, dropped down, took a big breath and kept it right at my sternum then pushed elbows up. Clean was 100% easier than last couple times I've gone for 300. The press on the other hand was belghh. I'm not too worried, just a little fatigued and still getting over the cold. Deads felt great, snappy. Not terribly fast but not slow either. Worked on getting into place, pulling tension out of the bar then an aggressive hard break off the floor. Felt good.
Training#2 @ 1210p
*stand x10, best 39ft
*full spin x6-8, best 47ft, avg 44ft
Stone is actually 17.3lbs but we'll call it 17 for good measure. Not sure if it's fatigue or what, but stands just sucked a huge one today. Just couldn't get any separation. Doesn't help that when throwing wfd yesterday my left rhomboid/lat area tightend up and it still hasn't loosened up yet and I can feel it every time I breathe. Didn't cause me an issue for the spin though. On the spin I really focused on holding my upper body back until the very very last split nanosecond. Had some pretty good results. Last throw was 47ft (barely) and I'm happy with that. Watching the video I can see that I like to start my transition too early. I think if I kept "sprinting" for another 1/4 second that I would have more bodyweight over my right, transferring to my left for a bigger block. Regardless, this was a good breakthrough day for me with the spin. Holding the upper body back is just such a big deal. Feeling good about ostone and looking forward to the next practice.
On an unrlated note, I came home from work the other day and was told that my 2 year old was "flipping the ottoman". At first I was like "wtf?", and then I was like.. "HELL YESSS!!!!"
2/15/13 - hammers
Training @ 12p
16# hammer x2
20#hammer x6, avg 114, best 117
16# hammer x6, avg 122, best 125
14# hammer x6, avg 133, best 139
16# hammer x2, best 128
First off, I skipped squats and o-lifts this morning. Still feeling meh from the cold but kind of run down and hitting 3 days in a row with the weights is miserable so I just chalked it up to a recovery day and hoped I would show some progress with the hammers.
As usual, ran through a few sets of winds to loosen up. First toss went out to 118 and I thought it was going to be a good day. Took the 20-16-14 as rounds and went 6 rounds total. Towards the end I realized I was hitting the right positions and doing the right thing, but wasn't trying to keep the ball to my right side. Throws felt good, just something was off. Took a couple throws really focusing on pulling my right elbow back on the 2nd wind to keep my low point good and throws got better again. Had two throws at 139 with the 14# hammer. Very happy with that.
Last two throws of the day and I wanted to get a couple bombs out there. Sped up a bit but was very mindful about the low point on the first one. Felt great, but slow, and went 128. The next one felt absolutely amazing. Had it going ridiculously fast and then got a little anxious and finished early. Ugh, frustrating. That would have been a big throw as it was flat as hell and still went 128. Oh well, next time. Very happy with the 20 and 14# tosses. Just need to remember to keep that low point on my right side. Anxious for next hammer sesh.