TRAINING LOG: Mike Miller

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   Recently finished my first season in the heavy events.
As an ex shotputter, I tend to put training emphasis on throwing and sport specific strength over weight room strength; however after a season of trying to learn 9 events I found I was leaving myself no time for the weight room at all. As a result, I was able to achieve PRs that I was happy with for a first year, but my #s in the weight room have suffered significantly.

Now that the off-season has begun, I have decided to keep a training log on this forum to keep me honest, as well as to get some feedback on training from those who know. I began easing my way back into the training this week...
Monday Oct 3 2011

Hang Clean:
4 x 6 @ 2.4 m/s peak speed
S1: 65 kg
S2: 70 kg
S3: 73 kg
S4: 73 kg
Incline Bench:
4 x 8 @ 1.0 m/s avg speed
S1: 165
S2: 170
S3: 175
S4: 175
Tues Oct 4 2011
22lb Hammer Winds: 5 x 10 each direction; no release

20lb Braemar:
10 Non-reverse - Best of 39'0"
10 Reverse - Best of 40'6"

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Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Topic: TRAINING LOG: Mike Miller Posted: 10/05/11 at 10:39am
	Recently finished my first season in the heavy events. As an ex shotputter, I tend to put training emphasis on throwing and sport specific strength over weight room strength; however after a season of trying to learn 9 events I found I was leaving myself no time for the weight room at all. As a result, I was able to achieve PRs that I was happy with for a first year, but my #s in the weight room have suffered significantly. Now that the off-season has begun, I have decided to keep a training log on this forum to keep me honest, as well as to get some feedback on training from those who know. I began easing my way back into the training this week... Monday Oct 3 2011 Hang Clean: 4 x 6 @ 2.4 m/s peak speed S1: 65 kg S2: 70 kg S3: 73 kg S4: 73 kg Incline Bench: 4 x 8 @ 1.0 m/s avg speed S1: 165 S2: 170 S3: 175 S4: 175 Tues Oct 4 2011 22lb Hammer Winds: 5 x 10 each direction; no release 20lb Braemar: 10 Non-reverse - Best of 39'0" 10 Reverse - Best of 40'6"

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 10/05/11 at 12:10pm
	Welcome!

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/06/11 at 1:48pm
	Thursday Oct 6 2011 Overhead 20lb stone heaves: Set 1: 10 w/ best of 47' Set 2: 10 w/ best of 50' Jump Squat Warmup: 3 x 3 @ 50 kg Back Squat - Dynamic (min. 1.0 m/s avg speed) S1: 8 @ 140 S2: 8 @ 160 S3: 8 @ 170 S4: 8 @ 170 Deadlift: Dynamic (min. 1.0 m/s avg speed) S1: 8 @ 80 kg S2: 8 @ 80 kg S3: 8 @ 85 kg S4: 8 @ 90 kg Incline: Dynamic (min. 1.0 m/s avg speed) S1: 8 @ 150 S2: 8 @ 170 S3: 8 @ 170 S4: 8 @ 170 Good training day. Ran out of gas by the end of the lift, but slowly working my way back into the weight room.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/11/11 at 1:04pm
	Tuesday Oct 11 2011 Time to shake off the turkey (Canadian thanksgiving this past weekend). 22lbs Hammer Winds: 7 sets of 10 Right Side 7 sets of 10 Left Side 3x3 Jump Squat Warmup Hang Clean - 4x6 @ 2.1 m/s min peak speed S1: 80 kg S2: 85 kg S3: 90 kg S4: 90 kg Incline Bench: 4x8 @ 0.7 m/s min avg speed S1: 180 S2: 185 S3: 190 S4: 200 Hungarian Core Blast: 3 sets of 10 @ 95 lbs added weight. Good workout for the first day back after a few days out of town. Handsomely rewarded with leftover ham when I got home. Stones and med ball tomorrow...

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/12/11 at 1:58pm
	Wednesday Oct 12 2011 Core is pretty sore from the 2x7x10 22lb hammer winds yesterday. Didn't get quite as much done as I had hoped today. Med ball work will have to be pushed to tomorrow along with another lift... Braemar: 18 lbs 10 x OH heaves Best @ 51' 12 x Non-Reverse Braemar - Best at 41' 3 x Full Reverse Braemar - Best at 43' Not a lot of pop today, but technically felt pretty good in Braemar. I find working non-reverse throws with focus on a strong block really sets the right groundwork for the full reverse throws. If I skip non-reverse and go right to full reverse throws, I find I'll do a lot of 'diving' and miss the strong right hip drive and left side block...

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/13/11 at 2:13pm
	Thursday Oct 13 2011 Good day in the weight room. Starting to get back into the groove... 3 x 3 Jump Squat Warmup Back Squat: Dynamic (min 1.0 m/s avg speed) 8 @ 160 lbs 8 @ 170 lbs 8 @ 180 lbs 8 @ 190 lbs Clean-Grip Deadlift: Dynamic (min 1.0 m/s avg speed) 8 @ 80 kg 8 @ 85 kg 8 @ 90 kg 8 @ 90 kg Incline Bench: Dynamic (min 1.0 m/s avg speed) 8 @ 160 lbs 8 @ 160 lbs 8 @ 160 lbs 8 @ 160 lbs Med ball and hammer winds tomorrow. On a side note, recently ordered an indoor 28 lb WFD and a 22 lb large diameter indoor shot for Braemar work...We already have tons of 16, 17, 18, lbs shots that we use in our group (I coach throws at the University here in Windsor).

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/15/11 at 2:21am
	Friday Oct 14 2011 Lots of hammer winds today with the 22lbs... Decided to do it in a pyramid style, with a total of 10 sets of 10 each direction at the following speeds: 10 @ 60% 10 @ 70% 10 @ 80 % 10 @ 90% 10 @ 100% 10 @ 100% 10 @ 90% 10 @ 80% 10 @ 70% 10 @ 60% Was a nice way to do the workout. Focus on doing things right, and slowly amping up the speed. By the time I was at 100%, a few things were out of sync, and so slowing down again makes it easier to make the adjustments. This workout was from yesterday - Hips/core are hurtin today. Beverages last night did not help with that I'm sure.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/17/11 at 4:12pm
	Monday Oct 17 2011 Lift today... Jump Squat Warmup/Testing: 3x3 @ 50kg Hang Clean: 4x6 @ 2.5 mps minimum peak speed S1: 6 @ 65kg S2: 6 @ 70kg S3: 6 @ 73kg S4: 6 @ 80kg Incline Bench: 4x8 @ 1.0 mps minimum avg speed S1: 8 @ 140lbs S2: 8 @ 150lbs S3: 8 @ 160lbs S4: 8 @ 170lbs Hungarian Core Blaster: 3 sets of 10 with 95lbs added weight. Not a bad lift...Lower body moving well, upper body a bit slower... Teaching all day tomorrow, next workout will be wednesday. Planning to throw and lift.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/19/11 at 3:27pm
	Wednesday Oct 19 2011 Rained out, and our indoor facility was being used for convocation...stuck with just a lift Jump Squat Testing/Warmup 3x3 @ 50 kg Back Squat - 1.0 m/s minimum average speed 8 @ 170 8 @ 180 8 @ 190 8 @ 200 Incline Bench - 1.0 m/s minimum average speed 8 @ 160 8 @ 170 8 @ 170 8 @ 160 Clean-grip deadlift - 1.0 m/s minimum average speed 8 @ 85kg 8 @ 90kg 8 @ 90kg 8 @ 90kg

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/20/11 at 3:04am
	Little bit of free time in the lab today, thought it would be a good time to ask some of the pros a quick question regarding # progression. I just finished my first season of heavy events. I spent the entire season learning the events, and more or less ignored the weight room. Now that I have a basic feel for the events, I plan on training exclusively for heavy events and putting in a lot of strength/speed/plyo work during the indoor season along with a ton of throwing reps. What I'd like to know is, what kind of progression from season 1 to seaosn 2 can I expect? I realize this is going to be completely different from one athlete to the next, but I'm hoping that having a dedicated training program rather than just trying to learn the basics (like this season) will lead to big gains. Here is a list of my PR's from my first season, and goals for next year OS - PR 50'3.5" Goal 53' Braemar - 1 competition 41'6 with 20 lbs. Goal 42-43' LW - PR 72'4" Goal 77'-79' HW - PR 36'0 Goal- 39+ Hammers - PR 90/110 Goal 100-120 WFH - PR 14' Goal 15'6" Sheaf - PR 28' (16lbs) Goal 32' Caber - More 12s! Thanks for any info/insight. Much appreciated

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 10/20/11 at 3:16am
	Nice first year numbers! All of those goals seem reasonable.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 10/24/11 at 4:36am
	Thanks, Craig. Though I'm sure this topic has been addressed ad nauseum on this forum, what amateur class would these #s fit into in the US? I am in Canada, but living in a border town. As such, I would like to try to get into some US games next season. Not quite up to speed on how the US class system is rated. Appreciated,

C. Smith Members Profile Send Private Message Find Members Posts Add to Buddy List Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443	Post Options Post Reply Quote C. Smith Report Post Thanks(0) Quote Reply Posted: 10/24/11 at 5:29am
	You would be an A class amateur (or Super A if the game has it) with your current numbers. You would be one of the best HG athletes in Canada with your goal numbers.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 11/02/11 at 1:01pm
	Wednesday Nov 2 2011 Last week was spent mainly testing. Went through the Gamut of lifts I've been doing with the Tendo and tested for maximum power output (myself, and a couple of other athletes that I've been training) I won't post all the numbers here, but they were much improved from about 6 weeks ago when I started training with the Tendo S/P analyzer. In fact, the two athletes I tested made gains in the 30-50% range for max power output in most of their lifts. Very impressed with the gains considering these are not novice lifters. This week I am starting a strength phase. I plan to keep olympic lifting movements to a speed of about 1.3 m/s, and power lifts to 0.7 m/s. First lift this week: Clean High Pull (to the chin) - Min bar speed 1.3 m/s 5 @ 80 kg 5 @ 80 kg 5 @ 90 kg 5 @ 90 kg 5 @ 90 kg Flat bench - min bar speed 0.7 m/s 7 @ 190 7 @ 200 7 @ 210 7 @ 225 7 @ 225 This phase will include: Clean high pull (to the chin) Clean grip snatch (hang) Flat bench Narrow Grip Bench Incline Bench Back Squat Front Squat Deadlift Push Press Looking forward to it. Also if anyone is interested in indoor throwing weights (I just ordered a 28lb indoor - 18", steel ring handle) please see my recent post in the general forum

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 3/24/12 at 2:19am
	Ok, time to stop being so lazy and start posting workouts on here again. Friday March 23rd 2012 Made the switch to HJ shoes with some really short pins - I love them. They have the same feel and shape as a throwing shoe, but the option of any size pin you want to fit the right amount of 'grip' that you need. 23 lbs Braemar: 5 x Releases 5 x Non-Reverse - Best of about 37' 10 x Full Reverse - Best of 39'6" 17lbs Open: 3 x Full Reverse - Best of about 45' 3 x Half-Turns - Best of 47' 10 x MSA - Best of 50' First day in the weight room after a couple of weeks spent on the road. Back Squat: 10 x bar 10 x 135 10 x 225 5x5x375 Squats felt ok but everything is tight from the time away from the gym. Bench: 10 x bar 10 x 135 10 x 225 5x5x275 Bench was really easy, I'll have to push it a bit harder next time

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 3/24/12 at 10:21am
	March 24 2012 Did a little bit of throwing with the 16lbs today. Hoping to be able to throw with the MSA comfortably by my first competition (Sacramento) after spending 12 years with the glide (1 year of heavy events). Legs were a bit fried from squatting yesterday, so there wasn't a ton of zip on the shot. My usual stands are around 47-48', and today I could only get out to 45' with a full reverse. MSAs started out a bit rough, but got better as I went along. Focusing on leading with the hips and trying to create some separation in the middle. On the last throw, I thought about keeping my hips low throughout the throw rather than popping up out of the back - turned out to be my best throw at just over 52'. My PR in the open stone gliding was 50'3", and so 52' on the 2nd day with MSA is promising, especially after squatting the night before. Stands - 5 Non-Reverse, 5 Full-Reverse - Best 45'3" MSA - 15 full throws - Best 52' Any comments/feedback more than welcome.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 3/25/12 at 4:03pm
	Sunday March 25th 2012 Good overall practice with a few of the guys. First time pulling the WOB, starting out about where I left off last season. 17lbs stone - 3 Stands 5 full MSAs LWFD - 2 one turns 5 two turns Light Hammer - 1 one turn 1 two turn 3 three turns WOB - 10 total pulls. Going to San Diego for a conference tomorrow, going to try to find somewhere to lift but I doubt I'll find anywhere to throw. If anyone knows of a gym locally that will give day passes, please let me know.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 3/27/12 at 1:24pm
	Tuesday March 27th 2012 Currently in San Diego all week for a conference (American Chemical Society annual spring meeting - If anyone lives in the city I'm sure you've seen some of the 15,000 attendees). Spent the morning presenting some work from my PhD thesis, and then came back to the hotel to get in a lift! Hotel gym didn't' have very much iron, but I was grateful that there was a barbell to use. Romanian Deadlift - 10 x bar 10 x 135 5x5x225 (That's all they had) OH Push Press - 10 x bar 10 x 135 5x5x225 First time in awhile I've lifted without boots, straps, belts etc. Also the first time I've lifted outside of a real weight room in awhile - Funny how some guys look at you like you're from Mars for using free weights. The guy doing bicep curls in surfer shorts and bare feet thought I was the weird one.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/01/12 at 11:57am
	Sunday April 1st 2012 Tried to get in a full practice today, weather didn't really cooperate. 40 degrees and rain. Stone - 5 x stands 5 x MSA Heavy Weight 3 x one turn 5 x two turns Light Weight 1 x one turn 5 x two turn WOB About 8 total pulls with the 56 Too wet for hammers/caber.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/02/12 at 1:18pm
	Monday April 2nd 2012 Pretty happy with training today. After a miserable day (Weather and throwing) yesterday, I was happy to bounce back a bit. #s weren't great but they don't need to be. Technically felt much better. 24lbs Braemar Stone: 5 x warmup throws 10 x Non-Reverse - Best of about 37' 10 x Full Reverse - Best of 38'10" My best ever with this stone is just under 40', so 38'10" on a cold day is decent. Missing the turn of the right foot on the finish, but I think I am still adjusting to the spiked shoes. Much better traction, but might have to put a bit more focus on getting the hip through and the foot turned. Everything was way off to the right side of the sector. Light Hammer (47", 17lbs) 5 x one turn 5 x two turn 8 x three turn Best of about 105' which is near my practice PR with this slightly short/heavy hammer. Worked on using turns one and two to setup a big third turn, rather than trying to be fast on all three. Tried a mental progression of Turn 1: Get it into orbit Turn 2: Get the arms long and counter at the top Turn 3: Big Orbit and drive the knees down hard at the top Finish: Block as hard as possible Lifting: Starting a speed block this week Back Squat - 10 x bar 10 x 135 12 x 3 x 250 dynamic squats. These were fast, bordering on jump squats Bench - 10 x bar 10 x 135 12 x 3 x 205 dynamic. Also fast dynamic presses, > 1 m/s

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/03/12 at 3:28pm
	Tuesday April 3rd 2012 Body is pretty beat up from the last couple of days. Today was about a 2 hour throwing session covering three events. No zip on anything, but technically felt OK. Open Stone (18.5 lbs) - 5 x Warmup Stands 3 x Non-Reverse Stands 3 x Reverse Stands 10 x Full MSA Best of about 46' Tried working on getting the hips ahead of the stone, but was moving too slow to create any real separation. 56 WFD - 5 x Stand Throws 10 x One Turns 5 x Two Turns Best of about 35' 20 Throws with the 56 did a number on my thumb. Again, no real pop on the finish but technically started coming back. Tried to keep the hips low and speed up the feet. Timing is still off on the sprint phase. 56 WOB - Took 12 total pulls without any standards. Trying to work on a technique more like Zolk - Staying tall as the weight passes through the legs, bending at the waist to allow the weight to carry back behind, and then sinking when the weight drops and catching it on the way up. I'd say 3-4 of the 12 I caught nicely and they went considerably higher. Try this with a bar next time to see if any real improvement is to be had. Day off tomorrow for some rest and our University's athletic banquet.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/05/12 at 1:40pm
	Thursday April 5th 2012 Did some throwing today. Cold temperatures (35 degrees) made it tough to get going, but all in all it was a decent session. 28 WFD - 5 x stand throws 10 x one turns 10 x two turns One turns went well, around my practice best...Unfortunately two turns didn't go any farther. Going to spend next session working on cast and drop drills to make sure I'm getting into the right position. Heavy Hammer (23 lbs, 46") 5 x one wind 5 x two wind 10 x three wind Hammer went well, focusing on the same things that were working well in the light hammer earlier this week. Had a practice best of +7'. Back at it tomorrow...

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/06/12 at 10:33am
	Friday April 6th 2012 Full day of training today. Threw both stones and got in a lift. All in all, felt pretty good today. More zip on the stone than there has been in awhile. Lift was just light and quick, focus is on throwing. 23.5# Braemar - 5 x warm up stands 10 x Non-Reverse - Best of 38' 10 x Full Reverse - Best of 40'6" 40'6" is a practice PR with the 23.5. Really worked on pushing the stone early and long, rather than slowly bringing into position for a short push. 18.5#Open - 5 x Full Reverse Stands - Best of 45' 15 x MSA - Best of 49' 49' is also a practice PR with the 18.5# stone. MSAs were kind of all over the place today, averaging a lot lower than the 49' best. After a full braemar practice I was surprised it went as far as it did. Lift Dynamic Deadlift - 10 x bar 10 x 155 3 x 12 x 255 Dynamic Push Press - 10 x bar 3 x 12 x 155

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/07/12 at 7:34am
	Saturday April 7th 2012 Today was suppose to be a day off, but it was too nice outside not to throw. Went out and threw some light hammer, went OK. Light Hammer - 17lbs 46" 5 x one wind 5 x two wind 10 x three wind Best of about 105'. This right around my practice PR with the short/slightly heavy hammer. In more exciting news, just ordered a new hand made wool kilt from Edinburgh. Should be here in 6 weeks. Tartan day sale was enough to push me over the edge and place an order.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/08/12 at 3:47pm
	Sunday April 8th 2012 No training at all today. Spent my day doing as little as possible, and then ate filet mignon, grilled shrimp, scallops, and chocolate lava cake for easter dinner. Onto an ounce of Glenfiddich before bed, and back at it tomorrow. Less than 3 weeks until season opener in Sacramento.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/09/12 at 3:36pm
	Monday April 9th 2012 One of those days. Went to training expecting to make a lot of progress and ended up having a pretty useless session. 28 WFD - Really wanted to video tape, but 40 mph winds didn't work too well with the tripod. 5 x Stands 10 x 1 turns Best of about 66' 15 x 2 turns - Bout the same turns out 30 is a good number, throw 31 tore open a dime size blister on my thumb Heavy Hammer - 5 x one wind 3 x two wind 2 x three wind Then the bolt of my hammer boot snapped. Broken boot and a bloody thumb was what I took out of today. Lifted anyways Cleans - 10 x 2 @ 245 Snatch - 10 x 2 @ 175 Back at it tomorrow

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/10/12 at 2:06pm
	Tuesday April 10th 2012 Gonna give my hand a break from throwing today. Just a lift... Squat - Dynamic (>1 m/s) 10 x bar 10 x 135 10 x 2 x 270 Bench - Dynamic (>1 m/s) 10 x bar 10 x 135 10 x 2 x 215 I like this speed phase. Moving the weight quickly, and the lifts aren't taking very long. Working on about 1-2 mins rest between sets. Using the lifts to stay quick and sharp, but the focus is still on throwing. Hoping to be back at it tomorrow with stones and hammer. Might be a couple of days before the thumb is ready for weights.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/11/12 at 12:54pm
	Wednesday April 11th 2012 Another day of throwing out in the cold and wind. Body is struggling a bit from the recent push in training the past couple of weeks. Got through the workout. Braemar - 23.5# 5 x Releases for warmup 5 x Non-Reverse 6 x Full Reverse Best of 40'1". Happy to be consistently over 40' in practice with the 23.5#. Although the body didn't have much in the tank, a couple of little technical changes are really allowing to get a nice long fast push on the stone. Going to up my goal for the season - 43'+ with the 22 lbs stone in competition. Open Stone - 18.5# 3 x Stands 10 x MSA Nothing special here. Stands weren't much further than my braemar with the 23.5# - gives an idea of where my CNS is at. MSAs were OK. No big distances but a couple of little tweaks here and there that added distance. Still outperforming my glide #s from last year. Light Hammer - 17# 5 x one wind 3 x two wind 3 x three wind Terrible hammer today. Tweaked an ab muscle (at least I know there's some in there) on the second two wind, and I think I was guarding after that. Never got long and started getting more sore, so I decided to shut it down.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/12/12 at 2:08pm
	Thursday April 12th 2012 Not a bad session today. My weights still suck but I know the timing will come. Body has been tired and sore lately, going to up the cals and protein and see if that helps. Actually dropped a few pounds the last two weeks, when I need to be going up if anything. 56 WFD - 5 x Stands 5 x One turns 5 x Two Turns No distances worth reporting. 56 WOB - 12 total pulls. Timing was way better today. Didn't setup the standards but I was happy with the height of the ball. Still working on dropping with the weight and catching it on the way up. Timing seems to be everything here. Lift: DL - Dynamic 10 x bar 10 x 135 9 x 3 x 265 Push Press - Dynamic 10 x Bar 3 x 135 9 x 3 x 175 Day off tomorrow.

Kilted Lancer Members Profile Send Private Message Find Members Posts Add to Buddy List Groupie Joined: 4/07/11 Location: Canada Status: Offline Points: 140	Post Options Post Reply Quote Kilted Lancer Report Post Thanks(0) Quote Reply Posted: 4/14/12 at 10:17am
	Saturday April 14th 2012 Just a quick lift today. Feeling a lot better after yesterday's day off. Cleans - Speed 6 x Bar 6 x 60 kg 8 x 2 x 115 kg Snatch - Speed 6 x Bar 2 x 60 kg 8 x 2 x 80 kg Quick and easy. Back to throwing tomorrow (pending weather).