TRAINING LOG: Joel Sim

Alright, I've got to quit puting this off.

Long story short, I'm sick and tired off hovering around middle of the pack in a B comp. Haven't lifted or trained regularly since April & now I can see my season winding down. I refuse to spend another year struggling at mediocre(sp), so this is my motivation to get my ass in gear.

I'm 30 yrs old, 5'11" ( on a good day  ), 245#, Married w/ more than a few kids, 2 dogs & 2 jobs.

The gym membership was traded in for a Rec Center family pass back in may & I don't see that changing anytime in the next 10 yrs. Some Rec gyms are sweet - this one is not. 4 benchs, 20 treadmills, dumbells up to 60#, leg press & an old school smith machine. Not even enough open space to set a bar on the floor and pull .

My equipment at home will have to do for now, Atlas Stones from 65 -300, axle bar, ~200# plate weight, sled, medicine balls, & all the implements, light/regulation/overweight.

Over the years, watching this board I've created a Highland Bible from material generously posted on NASGA. Problem is, I seem to have mis-translated most of it

Enter Ryan Stewart. Probably the best thing I ever did was accept his help. After beating Ryan into submission  he has begun taking me back to zero so I can unlearn the bad things I've been drilling for the last 3 years & start over.

This is going to be a helluva ride

8/11/10

40 hammer winds

Started over w/ LWFD

10-20 360 drills

10ish line drills

30-40 2 spin, just working on staying low and long. Vast majority 50+ w/o really feeling like I was moving fast or ripping on it @ the end.

Took my last 3 trying to put some cranky into them and my form breaks down completely. Drills and footwork will be the focus for a long time to come.

3 10-15 yard hill sprints

Lindon Games this saturday so the rest of this week will focus on active recovery( yard work ) and stretching.

Joel is going to start doing major damage here real soon. He learns  very fast. I think we are going to see big numbers in Cache Valley. We haven't even got to the hammer, WOB or sheaf yet. Bs beware.

8/16/10

Ben Hansen came over and we threw stones

10 release/extension drills w/ 16# putt

5-10 braemar w/ 22# putt ( just didn't feel very fast so I dropped the weight )

10ish braemar w/ 18# putt

15ish braemar w/ 16# putt

15ish glide w/ 16# putt

10 glide w/ 13# stone

Curls / SCer's and CGP supersets.

8/18/10

Stretch

100 hammer winds 50/side

20ish light WOB throws. Working on feeling the right technique

10ish 56 WOB throws. These felt better than they ever have before but when my timing is off it all goes to sh*t

Atlas Stone Snatches 5 x 3

Stretch

Felt like crap all weekend. Haven't got the results back but I think it was my annual bout w/ Strep.  Amoxicillin cycle started and I'm back to feeling human.

Gotta make the time for some hammer throws w/ my new boots this week before Cache. I'm worried I'll be to unbalanced with the higher heels, so I've got to get the reps in.

8/30/10

Finished 2nd overall at Cache Valley this weekend. I blew a 5 point lead after lunch by finishing dead last in the Open Stone . Finally cleared a 12' WOB & the power is there for 13' with more practice/better tech.

9/3/10

A buddy of mine decided he's tired of being 140 pounds with his tool belt on and wants to lift with me. I figured we'd start with something light & high volume.

Hammer winds 16# 5x10 both sides

Overhead 22# shot toss x 5

Front Squat/Walk x 3 - 55 reps - shoulders gave out.

My farmers bars weigh 80# a piece. I rack it on my front clavicle, holding the rebar thats connects the handle to the main bar, keeping my elbows high & head back. Walk 25' squat 5x, walk 25' squat 5x, turn around walk 25' squat 5x, walk 25' squat 5x = 100' & 20 fronts squat reps.

Goal is all 60 reps then add weight. I want to be able to do at least a 100' x 20reps x BW.

9/8/10

6 hrs roundtrip to Roosevelt

LH winds 2x10/side

HS 85x10 105x6 135x5 155x3 155x2 - Haven't done these in months, timing/form is off. Felt more like a jump & swing rather than a coordinated athletic movement.

PP 135 x 5 Stopped cuz my shoulder did NOT like these.

FS w/ medium band 135x3x5

BS w/ medium band 135x2x5

Jump Shrugs - the hex was only loaded w/ to offroad tires - 3x5.

This week begins more focused weight training again.

Anxiety is creeping on me again and I need the high of standing up with something that should otherwise bury me.

Wendlers 5-3-1 worked well last year, when I could commit to it, so I plan on using it as a foundation again this year.

For the forseeable(sp) future I'll only get 1 heavy pull or squat day a week, so I'll rotate through full deads, racks, fronts, box & Atlas stones.

Lifting goals are

600 dead raw

Load 300# Stone to 54"

Snatch 225

Clean 315

45' OHS