TRAINING LOG: Dave L (Buffy)

Ok, seems a decent time to start one I guess.  The problem is I am not sure what my purpose of starting this log is since there are so many on here...and of people much stronger than I.

So...I think I know what I am hoping for out of this.  I have completed my winter training and now I want to start my spring training. 

Winter goals accomplished:
-- Put on a bit of weight (I was ~220)
===I have put on 20lbs (weight 240lbs)
-- Increase strength (dead was 525, db press was 110)
===I have dead at 555 and db presses at 120

Spring goals I want to accomlish:
-- More speed out of the hole for Caber/WOB/Stone (I was desprately slow last year)
-- Better agility for hammer/WFD
-- Trim off the extra fat I gained as well, but maintain 240 bw into competition
-- Maintain/Slightly increase Deads over summer

Please provide input as I post my workouts...let me know if my goals are good for a person striving to survive A's this year.  (How about for an old fart trying to survive/compete in A's this year.)

Spring Pre-Season (Feb 7th - April 10th)

Week 1:

Sunday -
-- Warm up
-- 5min Treadmill, Stretching, Indoor shot putt *15 times

-- Deep seated box jumps with barbell
-- 3*10*65
(Basically I found a step up that put my legs just past parallel when seated, put the bar bell on my shoulders then jumped from there up onto a 6" box.  Not doing these for height like others, but for getting out of hole.  I expect the weight to go up.)

-- Overhead cable crunches
-- 3*12*40
(Back to the cable machine to get the extension of arms over head and hips out, then exhale and crunch all the way till elbows hit legs.  I expect the weight may not go up so much, more of a counter to back stuff)

-- Walking lunges for speed/explosion
-- 3*8*50's
(This was only four steps per leg, but still working out what I want here.  So it is a step forward, back knee touches, explode up to point where almost a hop at end.  Repeat.  I expect the weight to go up here too.)

-- Ab rotations on bosu ball(?)
-- 3*10/side*16lb med ball
(I was going to do obliques with cross cables, but some skinny dude was watching himself in the mirror.  So went to those blow up ball things and laid back...swung medicine ball from one side to other.  Again ab stuff is mostly to counter all the back stuff I do.)

== Slow sunday, but that was experimentation, will most likely add those caber cable curls I saw here and maybe some WFD spins holding the 45 plate to work on foot placement.

Week 1:

Tues -
-- Warm up
-- 5 min treadmill, stretching, rotator cuff work

DB Incline Bench
-- 5*50, 5*60, 3*75, 5*90, 5*4 1/2, 5*110
(Did all the warm ups on this one, did them with speed from bottom. 5th set, last rep, my arm came in too close and collapsed .  Was supposed to do 105's for last, but next DB was 110...so did it.)

Plyometric Box Push-ups
-- 3*6*BW
(Couldn't find any vid of this, but I am tired of box the up down pushups and clapping push ups.  I put a box in front of me, one hand on, one hand on floor.  Push up with speed, when floor arm is straight, I continue with box hand until I am airborne...then switch over to other side.  Catch myself on way down and then back up and over.)

Standing overhead press
-- 5*115, 5*120, 7*130
(Arms were toast by now.  Most of these were strict, the last two extras had to use some leg to pop off shoulder, but I pressed to top.)

Dips
-- 2*5*BW

Rear Delt Cable
-- 2*10*20, 1*10*30
(New thing, I need to focus a little on bringing my rear delt up.  These are on cross cable machine, cable at shoulder height.  Strict movement of straight arm from across chest (weight stack side) out to side.)

Week 1:

Thurs -
-- Warm up
-- 5 min treadmill, stretching, step lunge stretch things from rehab

Deadlift
--5*220, 5*275, 3*330, 5*415, 5*440, 5*470
(The first three sets were all with speed and up onto toes at the finish.  I noticed on second to last set my fingers had no blood in them, the last set I had to regrip at like three because of same thing.  Maybe reaching the limits of my grip strength at moment.)

Sled
--3*8*360
(Did these as extra leg work and to work on speed.  Wanted to work on that turn around point where you stop eccentric and start concentric.  This is where my form SUCKED last year.)

Chins
--3*5*BW
(Putting these in on dead day to see how they work for back.  I felt them!)

Single Lat Pull down
--1*10*45's, 2*8*70's
(Again with seeing if Dead day is good day to work back)

Caber Curls on cable
-- 1*10*60, 2*8*70
(Yeah, was it Craig that had some vid of these?  Tried them out.  Had people like..."What the hell is that?"  So I had to explain.    I had to stand up on a box to keep weight stack from hitting)

Calves
--2*10*BW
(These are a single leg explosion move that I learned from one of the trainers.  They work well for getting the calf involved in the move of straightening out the leg for a single leg jump, toe point thing.  )

***Note on the caber curls...Very interesting thing I found on these.  Right at the top of the move, like the last 5-6 inches, you are actually moving the rope up with a shrug/pull back of your shoulders.  Very hard to explain, but you are actually shrugging, and arching the very top of your back...the part between your shoulder blades.  Was an area I am not sure I have ever hit that way before.  Intriguing!

Really trying to get more speed and dynamics into my work outs now.

Vid of Craig doing those weird things: http://www.youtube.com/watch?v=1FPDoyX-bhY  (I want to be like Craig!)

Throwing Practice, first of the season.  You all getting out there, I just couldn't wait. 42F (5.55C) and I had to get out to the muddy field.  Actually I had to spend the first ten minutes finding a new field.  They tore down my abandoned t'ball backstop to convert park into walking trails!

New space found.

Lt WFD, Breamer Stone

Both those were right around last years numbers.  I guess that is good?  Any thoughts?  I am assuming then I can build on that?  (I HOPE!)  No vid cause old camera has crapped out.

WOB

I worked on snaps here.  I know a lot of people don't subscribe to this, but I did my snaps with 28#.  I need to work on speed...and I REALLY need to know what it feels like to get that kind of height.  So just got in a few throws over a really high branch.  Once I have the speed figured out...then I can work on getting the 56# to that speed.

My thoughts on WOB are this....

- Last year that 14ft bar started to win the mental game.  Twice when I was standing under it the height started to freak me out.
= I want that height to look less intimidating.  I want to be used to seeing that height and I want to know I own it.  So with light weight I am WAY over that height.  I am standing under a 17ft branch and getting used to seeing it way up there. (Mental game)

- Last year I was soooooper freaking slow coming out of the hole.  I fought it all year.  I kept trying to apply my strength and that would screw me ALL up.  (Like I would be a foot short of 13 in st louis when I 'tried' really hard.)
= I need need need to train the speed coming out of the hole.  I cannot train speed with the 56 just now.  I need to know where that groove is for getting out of hole and up onto my toes.  I just have a 28 so I used it..no magic number there, just what was avail.

That is where I am heading for next month...learn/train explosion and getting mentally comfortable with looking up that high.    In a couple of practices I figure I will get the 56# going and work to 'feel' the same speed groove with the heavy weight.  Then...even if I drop three feet from that 17...I am still clearing 14 regular and not scared of it anymore.

Those are my crazy thoughts at the moment.  We would do the same in gymnastics.  You start the girls on a 10" beam for new tricks.  Then you move them up to the 4' beam for competition training.  You start the tumbling into a pit to get the rotations/moves trained into muscle memory...then you do them on flat floor.  That is what I know...that is what I know how to apply. <shrug>

OH...and no one can steal my training techniques!!!! 

Week 2:

Sunday -
-- Warm up
-- 5min Treadmill, Stretching, Indoor shot putt *8 times

-- Box Lunge Jumps
-- 3*10*20's
(I tried the lunges like I had done last week, but the room is too short really, and I wasn't that into them.  So I got a 6" box, lunge right leg on box, squat till front leg is 90degrees, then explode up into jump, switch legs, repeat.  Felt good, but glad I started with only 20's as this takes balance.)

-- Deep seated box jumps with barbell
-- 3*10*65
(Same weight this time, but I tried for touch and go instead of a full sit down this time.  Kinda worked the knee a bit, so last set was a full sit back and explode up.)

-- Cross cable ab twists/Cable hammer pulls
-- 3*10*50
(I put the cross cable thingy down about hip height and stand in middle of machine.  Pull the cable from down low on one side to up high on opposite side.  Do this fast and with straight arms.  Switch sides and repeat.)

Hammers

HOLEY CRUD I SUCK.    It seems that I have found two events that have not benefited from my deadlift quest.  Both of them were consistently 20' under my PR's.

Actually I have been worried for about the last month or so about shoulder flexibility.  I have not been working it at all...as I upped my incline bench, upped my over head press, upped my dips...basically everything that worked shoulders.  So while I may have a bit more mass...I have piss poor flexibility now.

Timing was off too.  Oh and it was cold.  And it was my first practice.  And it was a new field.  And I didn't have any tacky.  (I am sure I can come up with a few more excuses.)

Well time to work on flexibility.

http://www.youtube.com/watch?v=T0rGdChsMAc

You could always just lift and do no throwing like me and suck.

I just notice Duncan giving you hell for it, then I saw that video over at Marunde Muscle and just had to rush over and post it.

http://www.youtube.com/watch?v=g77zBd_7NSw

 

http://www.youtube.com/watch?v=rs59W5gRbCg

 

Please comment about these two exercises.  I am working on more dynamic stuff in pre-season here.

http://www.youtube.com/watch?v=PPsLHFefT2U

Throwing day -

LtHammer - about ten or so.  Threw a lot with just my normal two winds, but decided to start training three.  Second three wind went 94'.  Not bad for second hammer practice of season.  Just need to add about 25' to that to hang with Chad and Dan.

HvyHammer - about ten or so.  Threw this one mostly to get the feel for it.  Never really practiced with it at all in last three years.  Was as surprise last year to come up against it twice.

WOB - only got about 5 of these in.  Mostly wanted to get some video of my throw so I can analyze them against stuff on youtube.  I did notice that if I want it to go high, maybe I shouldn't look at the ground.  LOL.

Back in weight room on Sunday.

Duncan McCallum wrote: Tire más martillos, el niño de jengibre. AW SNAP! ¡Usted fue servido!

Bet you didn't know I have been teaching myself Spanish for last couple of months!  (For a trip to Spain this year.)

Don't worry, I'll just take that, bury it way down deep, let it fester and grow...until one day I'll use it in a hammer throw...yeah.