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Thread: road to pro..

  1. #201
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    Close grip was ace there man! You must eat a lot to be able to do all that work an recover from it!!
    thanks.. I'm somewhere between 3500 and 4500 calories/day. It's hit and miss for me. I just make sure my protein is where it should be and from there I eat whatever I want. I haven't been tracking calories lately so I'll probably start that up again next week to be sure I'm at where I need to be.

    Quote Originally Posted by Stumprrp View Post
    excellent rack pulls the other day sully. i just missed that same number in that same spot 3 weeks ago. lets race to 700.
    Thank you, sir. I'm in for the race, where are you at currently? I'm more focused on squats lately though so by the time I get to pulling off the floor again, it'll probably be late march. My next pull session I'll be pulling from mid/low shin against average bands. Then the pulling session after that (3 weeks later) will be either off the foor reverse bands or from a deficit. Then I'll pull off the floor in a PL meet in late march. Goal for the meet is 600/400/700 raw. Going to be fun!!!!

    Quote Originally Posted by Brian C View Post
    Very strong rack pull PR bro. Impressive throwing too. Id love to give that a shot some time.
    thanks bud, I appreciate the support. My pulls have been going crazy lately, which is funny since I've been focusing on squats & speed pulls more than anything. I really like not pulling off the floor for a long time. Last year I went 3 months without pulling off the floor. I pulled from knees, high shin, low shin, deficit and then finally off the floor then nailed a 40lb PR.
    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. #202
    LittleJake JSully's Avatar
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    2/10/12 - offseason 14/c throws
    throws

    30# wfd
    *cast/drop drills x13
    *cast/sprint drills x15

    56# wfd
    *full throws x10, best of 39'7" training PR


    great throws session. Figuring out my cast. Started turning a bit sooner and dialed in the speed of my turn. Also, a big point for me was refraining of casting it in front of me. Rather, I casted it out to about 2:00 and by the time I was in position after the turn, it was naturally coming down into position. Still a tidbit to the right, but much MUCH better. Played with this for about 7 throws before putting some juice on it. Went 37+, 38+, 39'7" for my last 3 throws. I tweaked my adductor just a tiny bit on wednesday throwing the stones so I was hesitant about really sinking and driving hard. Still good #s, looking forward to getting after it next week.

    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

  3. #203
    A gallon a day, everyday! ThomasG's Avatar
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    What's your 1000m PR time?
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
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  4. #204
    Senior Member Invain's Avatar
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    I feel like I would blow the shit out of my shoulder the first time I tried throwing one of those things.
    Best lifts: 615/475/660, Raw w/ Wraps
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  5. #205
    LittleJake JSully's Avatar
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    Quote Originally Posted by ThomasG View Post
    What's your 1000m PR time?
    3:31.. not very impressive but meh, I'm not a crossfitter, lol..

    Quote Originally Posted by Invain View Post
    I feel like I would blow the shit out of my shoulder the first time I tried throwing one of those things.
    I pulled my bicep on december 31st throwing weight for distance and took 4 weeks off. This was only the 2nd time throwing that again since then but it's coming back pretty fast and I've already made some progress. Funny thing about getting injured is you have a lot of time to evaluate your technique, haha..

    2/13/12 - offseason 15a throws
    throws

    16# hammer
    *5 winds x15 sets, no release
    *2 winds w/release x12, best of 107
    *3 winds w/release x8, best of 115

    need to work on getting more on my left and staying longer. Also, don't reach up as high over my head, rather, allow the orbit to stay in front of me while leaning back and getting my head out of the way. Keep the delts in front of my head, not on it. Adding blades next week. Looking forward to the next session. Going to be throwing 130+ in no time.

    Video


    *****

    12/14/12 - offseason 15/1 lower
    training

    squat- 135x10, 225x5, 275x5, 315x5, 365x5, 405x5, 455x5, 495x5
    speed deads (no PF)- 315x3x6
    reverse hyper against efs mini band x15x4 sets

    done and done.. was nauseous the rest of the workout after that last set of squats

    *****

    2/15/12 - offseason 15/2 upper
    training

    500m row wu in 1:40

    push press up to 315x1, 335x0, 295x3
    bb rows- 225x10, 275x8, 315x8, 365x6x2, 225x12x3

    speed close grip bench
    *135x3 @ 3.58
    *185x3 @ 3.21
    *185x3 @ 3.21
    *185x3 @ 3.09
    *185x3 @ 3.46
    *185x3 @ 3.33

    pullups- BWx5x4, +45x3
    dips- BW+efs mini band x10, +2 efs mini bands x8
    curls- 2x12

    meh, not happy with this sesh. Legs still fried from squats the day before (obv) and that severly affected my push presses. Will hit them again hard after my deload. WFD later this week then deloading next week, will try to get in 5 throwing sessions, 2 hammer, 2 stone, 1 wfd. Excited.
    Last edited by JSully; 02-16-2012 at 09:30 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

  6. #206
    A gallon a day, everyday! ThomasG's Avatar
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    3:31 is pretty solid. That throwing looks fun. Closest thing I do is sand bag toss lol.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
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  7. #207
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by JSully View Post
    Funny thing about getting injured is you have a lot of time to evaluate your technique, haha.
    No shit? - lol...you do appear to be gaining expertise with the throws, doing great.

  8. #208
    Moderator Brian Hopper's Avatar
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    Nice work Jake!!!
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  9. #209
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Strong work bro! Squats are big
    Best Raw Lifts
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  10. #210
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by JSully View Post
    3:31.. not very impressive but meh, I'm not a crossfitter, lol..
    This, sir, is a virtue.
    "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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  11. #211
    Senior Member barryisawinnah's Avatar
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    did you throw shotput or discus in high school? Just curious. Man Highland game stuff looks fun, your training looks great as usual. Keep it up

  12. #212
    Rob Schilke | GFX Designer thecityalive's Avatar
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    So are those hammers part of yo ur deload week too?
    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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  13. #213
    Cardio bunny Alex.V's Avatar
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    Quadruple workout posts > No updates whatsoever.
    "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

  14. #214
    LittleJake JSully's Avatar
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    Quote Originally Posted by Alex.V View Post
    Quadruple workout posts > No updates whatsoever.
    damn.. called out

    deload last week, lots of throwing, pulled groin saturday, deload this week, recovery workout yesterday, competition this saturday.

    I'll get a full update in tonight.. regular training begins again next week, backing off the heavy stuff for a couple weeks as to focus on speed. Might even do some sprints, watch out.
    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

  15. #215
    LittleJake JSully's Avatar
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    Quote Originally Posted by ThomasG View Post
    3:31 is pretty solid. That throwing looks fun. Closest thing I do is sand bag toss lol.
    how heavy of a sandbag do you use? the row is killer, probably can't do the 3:31 right now but I'm shooting for somewhere around 3:00 within the next couple months. Really need to increase my conditioning for the strongman contests I have coming up.

    Quote Originally Posted by Coke View Post
    No shit? - lol...you do appear to be gaining expertise with the throws, doing great.
    thanks bud, lots of time to sit around and watch videos of guys that are better than me.. I suppose being injured is a double edged sword, haha..

    Quote Originally Posted by Brian Hopper View Post
    Nice work Jake!!!
    thank you, sir

    Quote Originally Posted by HJP View Post
    Strong work bro! Squats are big
    apreciate it bud

    Quote Originally Posted by Alex.V View Post
    This, sir, is a virtue.
    meh, it's a row.. your 101 mile bike ride is much more impressive.. I saw a guy do a 10k row the other day, I just asked myseif "why?".. so sill, I'd rather eat a cheeseburger, a bacon cheesburger.

    Quote Originally Posted by barryisawinnah View Post
    did you throw shotput or discus in high school? Just curious. Man Highland game stuff looks fun, your training looks great as usual. Keep it up
    no, I didn't throw in high school which has held me back quite a bit. I've had to learn everything from nothing, definitely tough. Part of the thing that is so addicting in this sport is how technical it is. You keep wanting to learn more and more so you can get better and better.

    Quote Originally Posted by thecityalive View Post
    So are those hammers part of yo ur deload week too?
    yes, I'll still throw when I'm deloading from weights.

    *sigh*

    bout time to update I suppose

    2/18/12 - strongman training
    training

    log press up to 230x6
    axle bar c&p up to 275x1
    530# yoke x65ft x2, best of 11 sec
    250#keg x130'

    *****

    2/21/11 - throws
    training

    16# hammer
    *winds x ~20
    *3wind w/release x1, 111'

    focused on getting more on my left. need to turn my shoulders earlier as it is coming around my left side.. hammer is coming alone nicely

    Video


    *****

    2/22/12 - throws
    training

    16# stone
    *hip pop drill x30
    *full spin x15, best of 50, avg 45-46

    deloading this week. first time working with the full spin, lots of work to do but it felt good.

    *****

    2/23/12 - throws
    training

    16# stone
    *hip pop drill x15
    *full spin x38

    still deloading, spin feeling better, getting more comfortable getting into the power position. need to work on getting my left around faster, getting separated and keeping my right knee over my right toe.

    Video


    *****

    2/25/12 - throws
    training

    16# stone
    *hip pop drill x8
    *standing x8, best of 43'
    *full spin x8, pulled groin..

    fuck.. again.. this right adductor is just killing me. After talking with my friends it seems that I'm overreaching with my right and not getting my left down fast enough. Going to deload for another week and I've got a few things I want to try once it starts feeling better.

    *****

    2/29/12 - -full body deload training
    training

    power snatch- 60kg x3x2, 80x3x2, 90x3, 100x1x3
    push jerk- 80x5, 100x5, 120x5
    pullups- BWx5x5
    ring rows- BWx10x3
    squat- 100x10, 2

    felt the groin starting to get annoyed with the training during the 2nd rep of squats so I shut it down. Felt good to get some snatches in, looking forward to adding some oly lifts back into my routine.

    *****

    3/5/12 - conditioning
    conditioning

    500m wu row in 1:41

    power snatches- 75x30, 135x30 non-stop in 10 mins


    brutal, low back is crushed, lungs on fire

    *****

    3/6/12 - in-season lower
    training

    500m wu row in 1:41

    speed squat + choked jumpstretch green bands
    *185x3 @ 3.71
    *185x3 @ 3.83
    *225x3 @ 3.71
    *225x3 @ 3.71
    *275x3 @ 3.21
    *275x3 @ 3.33
    *275x3 @ 3.46
    *275x3 @ 3.33
    *275x3 @ 3.21
    *275x3 @ 3.33

    speed pulls
    *315x3 @ 3.09
    *315x3 @ 3.33
    *315x3 @ 3.09
    *315x3 @ 3.33
    *315x3 @ 3.09
    *315x3 @ 3.33

    pullups- BWx5x5
    dimel deads- 225x15x3
    -ss w/ green band pull throughs x10x3
    db step ups- 45x5x2

    curls & face pulls

    good session, no groin issues, felt solid and speed was good.. looking forward to the next couple weeks
    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. #216
    WBB Team Captain Coke's Avatar
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    Bringing it up-to-date in here, good deal, lol.

  17. #217
    LittleJake JSully's Avatar
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    indeed..

    time for another update:

    3/7/12 - in-season upper/explosive
    training

    power snatch- up to 207x3 + 10 singles
    snatch pulls- 207x5x2, 229x5x2
    bn jerks- 185x8, 229x3x2
    speed close grip press- 135x3x2, 157x3x4
    ring rows- BWx10x4
    sde to side plyo jumps- x8x2
    ring dips- BWx8,7

    exhausting, need to work more on not splaying my feet and pulling the bar up my chest rather than letting it drift out front.

    *****

    3/10/12 - throws
    training

    28# wfd
    *stand x8-10
    *1turn x10-12
    *full x8-10

    16#stone
    *stand x6-8

    16# hammer
    *no blades, full x10-12
    *+ blades, full x4-5

    42# wfd
    *1turn x10-12

    16# stone
    *full spin x10-12

    clinic down in tucson today focusing on hammers for everyone. I did my training before the clinic, then threw some hammer with everyone then threw some more after the clinic. Learned a few things on the full spin that will be putting into action..

    *****

    3/12/12 - in-season lower
    training

    speed squat + choked jumpstretch green bands
    *185x3 @ 3.83
    *185x3 @ 3.83
    *225x3 @ 3.58
    *225x3 @ 3.83
    *275x3 @ 3.33
    *275x3 @ 3.46
    *275x3 @ 3.46
    *275x3 @ 3.71
    *295x3 @ 3.46
    *295x3 @ 3.09

    speed deads
    *225x3 @ 3.83
    *275x3 @ 3.46
    *315x3 @ 3.09
    *315x3 @ 3.21
    *315x3 @ 3.21
    *315x3 @ 2.96

    pullups- BWx 6,6, 5,5, 4,4, 3
    RDL- 275x6x3 explosively supersetted with green band GMs x3x10
    glute raise on low back ext- BWx12, +35x10

    +db curls, meh

    good session.. speed felt great on squats, slowed me down bad on deads though

    *****

    3/13/12 - throws
    training

    28# wfd
    *stand x6, best of 48

    56# wfd
    *stand x4, best of 29
    *1turn x8, 2 over 40', avg of 39'

    28# wfd
    *cast/drop drill x5
    *cast/spring drill x3

    56# wfd
    *full x10, best of 37

    need to fix cast, high point too far to the left, throwing off the entire dynamic of the toss with 2 spins

    *****

    3/14/12 - throws
    throws

    28#wfd
    *stand x5
    *1turn x10
    *cast/drop drill x ~18-20
    *cast/sprint drill x ~30

    cast still off.. took lots and lots of video and when I do a 1 turn, my orbit is solid, low point where it needs to be, high point, etc. When I add the 2nd turn, it's off so much it kills the entire throw. Watched lots of vids of various throwers and it appears I'm following the weight to the right too much before I let it go behind me. I think this may be causing the arc to be too far to the right of my right leg which might explain why it's going way left when I turn. Going to play with this on friday and see if I can fix it.
    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. #218
    LittleJake JSully's Avatar
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    time for an update:


    3/16/12 - throws
    training

    16# stone
    *hip drill x5
    *step over x5
    *full x5, best of 45
    *south african drill for fulls pin x10, best of 47

    pulled groin on the last drills.. blegh, very annoyed here


    *****

    3/19/12 - in season upper
    training

    snatch up to 185x1x5, 135x1x10
    front squat up to 315x3
    pullups- BWx3x5
    deads up to 635x1x2
    push press up to 315x1x3
    rdl- 315x8x2

    good sesh, pushed the adductor a bit, no issues. felt good.


    *****

    3/21/12 - throws
    training

    16# hammer
    *2 winds x10, best of 117
    *3 winds x10, best of 123

    huge throws today, finally getting my hips into the hammer.. lots more practice just like this and big things to come


    *****

    3/22/12 - throws
    training

    56# wfd
    *stand x3, best of 27
    *one turn x8-10, best of 40
    *full x8-10, best of 41, avg @ 40

    16# stone
    *stand x3, best of 43
    *MSA x4, best of 45

    weights finally dialing in. groin feels good, no issues but still hesitant to push it on the stone. switching back to MSA indefinitely at this time..


    *****

    3/25/12 - Phx Games
    Phoenix Highland Games

    Started off the weekend marking for the Pros on saturday. Had a lot of fun and a lot of laughs. Great guys and huge throws. Awesome to see them all this early in the season. I threw the following day and boy was I fatigued, but it was crazy fun nonetheless and I hit a couple PRs. Throws went as follows:

    bs 35+
    os 47+
    hwfd 40+ PR
    lwfd 74+
    hh 97+ PR
    lh 117+
    15 wob
    12:30 caber (18' 100lbs)

    Not the overall performance I was looking for, but I'll take the PRs. Energy was definitely drained but excuses are excuses.. Time to get back into training and come strong for my next games.

    Big thanks to my sponsor Stewart & Torgerson Injury Law (1800ourlawyer.com) for supporting me and pushing me to succeed. As a claims adjuster I know how injuries work and I 100% recommend them if you are unfortunate enough to get into an auto accident. They know what they're doing, they're down to earth and they'll go to bat for you to get you what you deserve.
    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. #219
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Solid work. That front squat is pretty darn impressive!
    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

  20. #220
    Rob Schilke | GFX Designer thecityalive's Avatar
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    ill echo that. I miss heavy front squats. Glad to see the training on the up and up. Any projections on when pro level will be achieved? I know we discussed this months back, but just checking in on what you think now.
    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.
    twitter @thecityalive

  21. #221
    WBB Team Captain Coke's Avatar
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    Great the way you have evolved over the years, way to represent and go for your pro card.

  22. #222
    LittleJake JSully's Avatar
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    Quote Originally Posted by HJP View Post
    Solid work. That front squat is pretty darn impressive!
    appreciate the comment, I'd like to get some heavy front squats in rather soon.. I'd really like to go for 5, think I'll test the waters in a couple weeks..

    Quote Originally Posted by thecityalive View Post
    ill echo that. I miss heavy front squats. Glad to see the training on the up and up. Any projections on when pro level will be achieved? I know we discussed this months back, but just checking in on what you think now.
    Thanks, like I said above, I want to take a run at a 500FS in the near future. I've talked about that with a few other pros and I could probably go pro next season.. but I'm going to play it by ear. I don't want to be a low level pro (based on my marks) so I might take an extra season to get my marks a bit higher before moving up.

    Quote Originally Posted by Coke View Post
    Great the way you have evolved over the years, way to represent and go for your pro card.
    thanks coke.. definately some changing of the goals and maneuvering things around. I think it has really been good for me though. Appreciate the support.
    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

  23. #223
    LittleJake JSully's Avatar
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    3/29/12 - in season training

    Took the last 3 days off to try to recover, but still feeling very stiff and sluggish. Needed to get some work in regardless..

    training

    deads up to 675x1
    ghr- BWx8x3
    pullups- BWx5x4
    flat db bench up to 155x5
    T bar up to 185x5x2
    dips up to +27x8

    good session, that deadlift is a gym PR for me as I've only ever pulled it in competition before. Felt very heavy but I think there's a little more in the tank. Felt good to pull something heavy. Haven't done any db benching in a long time so I figured what the hell. Strongman training on saturday, will hit some yoke, axle c&p and keg carry.

    throws

    16# stone
    *stand x6-8, best of 43
    *MSA x6-8, best of 45

    56# wfd
    *one turn x 4-6, best of 36
    *full x 4-6, best of 38

    28# wfd
    *full x4-6, best of 75

    need to work the left harder on the stones. stomp the left down and get that right hip moving. Got behind a couple of them and felt solid, also need to remember to finish chest high. on the weights, need to not allow myself to get rotational. Drive the weight linear to the front and explode high. The 75' light weight toss was solid, never taken an old celt that far before, only bobby dodds.

    Gonna relax and recover the rest of this week (friday/saturday), then hit some strongman stuff sunday and full bore until next sunday before taking a rest day, then 3 more training days and deload until the Vegas games. onward ho!
    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

  24. #224
    Goals (kg) 272.5/165/305 HJP's Avatar
    Join Date
    Aug 2010
    Location
    Manawatu, New Zealand
    Posts
    3,372
    A deadlift gym pr an u felt sluggish!? Very nice! Enjoy the rest
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

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

  25. #225
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,172
    thanks HJP

    4/1/12 - strongman events training
    training

    axle c&p up to 305x1, 335x failed press x3
    monster db press up to 125x a lot, failed 155 a few times
    250# keg carry x 3 feet

    done.. no energy. I felt good when I first started but the continental cleans took a lot out of me. I cleaned the 335 and just missed the press. Going to start practicing jerks. I need to go 350+ if I want to do well in the strongman contest in may. Something is off on the DB press.. I can't find that sweet spot to press it from and I'm beginning to think it's because I'm pressing a plate loaded db, rather than a real monster db similar to that of a slater. I'll be going into a local strongman gym later this month to train events and I'll get it figured out there. Afterwards I wanted to hit the keg carry and I got it all set up, picked it up, took 3 steps and dropped it. Nothing in the tank and completely exhausted. Put it back and called it a day. Very unhappy with this training session.

    [youtube]MF9yH-Z32bs[/tube]

    *****

    4/2/12 - throws: breamar & lt hammer
    throws

    16# hammer
    *2 wind x 5, best of 114
    *3 wind x10, best of 125, 7/10 over 120

    23.5# stone
    *step over x5, best of 33
    *full braemar x5, best of 38

    good throws session. Lots of speed on the hammer, getting long and hips are moving. Stone also feeling good, that left foot stomp really helps to accellerate the hips. Looking to go 40+ with this stone soon. Looking forward to hwd and ostone wednesday. Forgot the camera at home, will try to start videoing all of my throws 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

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