TRAINING LOG: Brian King

Hello all, I am new to the games and figured I would post a training log. My background is in powerlifting and strongman.  I wish I would have started throwing earlier cuz I am having an absolute blast.  Right now, I am focusing more on throwing, and my strength levels have taken a hit, but if your technique/timing is off strength levels don't really matter.  Hoping this time next year I will be throwing some bombs.  We will see...  Here is a recap of last weeks training.

Monday 8-22

DB military 40,50,60x10 w/pulldowns 1803x10 w/neck 3x10

DB Inc 65's 3x10 w/Dec Ab 3x20 w/rear delts 3x10

Back raise 3x10.  Nothing heavy here. Did a show that Sat and was still a bit achy

Tue 8-23

15 lb stone throws. About 20 reps, hit a 37' 5".  Started filming my sessions and man does my technique stink.  Threw LH afterwards and could only muster 80' throws, but once again my technique sucked.  Filming is really gonna help me iron everything out.

Box Squats 365,385,405x5 w/shrugs 2753x10

1 leg sld 65 3x5 w/rev hypers 220 3x10

Standig abs 3x20

Wed 8-24

HWD 8 1 spins and about 5 2 spins.  Hit 29' 5 " on my 1 spins. need a little mor work on 2 spin tech

LWD about 10 2 spins averaged about 55'.  Tweaking my tech a bit on this so I will stop crowding the trig

Fri 8-26

Bench 265 3x5

SS Box sq 295 9x2 with varied foot widths w/DB tri xten 5x8

Leg Press 4,5,6,6x10 w/CS Row 3x10

45 lb torso twist w/back raise 2x10

Mon 8-29

WU:  BB complex for 2x10 (sld, bo row, mil press), 5 min Elliptical

Jerks 225 3x2, 245 3x2, 265x2 felt good and snappy

DB Inc neutral grip 75's 3x10 w/face pulls 3x10

Purple Band torso work 3x10 w/xplosive tri movement 3x8

12 min elliptical

Wasn't sure how trainng was gonna go today.  Went to bachelor party in NashVegas this weekend and I believe I consumed half the Petrone supply in the city.  I was still feeling a bit rough, but overall it was a productive session.  Tommorrow will be stone and LH or HH and maybe sheaf, then the gym.

Wed 8-31

Box Sq 385,425,455x5 w/shrugs 275 2x10 365x10

Rev Hyper 250 2x10 w/straight arm pulldown 3x10w/calf raise 3x10

DB SLD 85's 3x8 w/db curls 3x10

Tuesday 9-6-11

WU: Dyn. stretch, BB complex 2x10 @ sld, hi pull, press

Jerks: 215,245,255x3, 265,275x2  Felt good and snappy 

DB Inc 70-80-95x10 w/DL wu sets

DL worked up to 505x2 beltless and easy. Probly had 600 in me if I wore a belt. Did ballistic DB tri xtensions in between sets 3x6

BB row 225 3x6 w/leg press 6,7,8x10, calf raise 3x10

Back raise 2x10 w/15 sec holds

Fri 9-9-11

Safty Sq DE BS 275 3x2,295 3x2, 315 3x2

Rev Hyp 180 3x12 w/dec abs 3x20

1 leg DL's 3x5 w/60,80,80 w/clves 3x20

Monday 9-12-11

Great session today.  Did some technique drills and dynamic stretching

18.5 OS about 5 Braemars 35' avg, about 8 glides 37-38 avg.  Biggest issue I had today was i could not keep sweat off my neck and the stone kept slipping

HWD 3 1 spins about 28.6.  5 2 spins hit 2 PR's today back to back with a 30.6, then a 31.4!  Finally starting to feel comfy and I was able to put more whip on it and let out a good grunt.

LWD 3 1 spins at about 50 ish'.  5 2 spins and once again hit 2back to back PR's at 60.6, then 61.3!  Again footwork felt great and I was able to let it rip. 

Hopefully I can carry this into Sept 24th weekend..

Thur 9-15-11

Back is F'n jacked. Did a ton of stretching, mobility work

Pulldowns 180-240 4x10 w/neck 4x10

Bench work up to 305x3  med grip,pause @ rep w/rear delts 4x10

KB movements for shoulders/Db ballistic tri xtenion 35's 3x6

pec dec 2x20 w/standing abs 3x30

10 min interval work on elliptical

Tuesday 9-20-11

WU: Static/ballistic stretch, foot drills

Bench 4x10 135, 185,205,225 w/1 arm seated row 90 4x10 w/neck 4x10

SS BS 225 8x3 w/ballitic tri movement 3x5w/calves

GB pull thru 2x5 xplosive w/purple band torso twist

20 lb sheaf with shitty big tined fork x8 avg 20-22'

Wapping it up til Sunday.  Cant wait cuz I got some isuues goin on rite now and I am gonna take it out Sunday... 

Monday 9-26-11

For the first time since competing I was sore as hell.  I like it cuz that is telling me I am "gittin after it" instead of thinking about throwing.  I went in and just did some eazy breezy stuff

Heavy stretch, foam roller, did a couple sets of machine work to get blood into my muscles and did 20 min on elliptical

Tuesday 9-27-11

SS BS worked up to 365x3 w/CS row 1 arm 4x10

single limb leg press 3x10 w/shrugs 2x10 w/shoulder press 3x10

rev hyper 3x15 w/pronation/supination machine 3x10

sled drags x3/pulls x3 90 lb about 120'

Brian King wrote: Rows 2253x8

that's a huge row.. lol

Thursday 9-29-11

WU:  Stretch (static/dynamic), 5 min elliptical

1 leg box jumps 3x5 w/tech work

BP up to 275x5 w/rear delt 3x12

Ham St. iso bp ( 1 Arm) 3x10 w/straigt arm pulldown 2x15

DB clean to press 3x8 w/back raise

20 lb sheaf w/shitty gempler 8 tosses..about 20-22 ish avg

Pretty much have my off season training program ready.  Here is a quick breakdown of what I will be doing.  The first 8 weeks or so will consist of 2 complexes per training day with 4 movements in each complex for four sets each.  Week one (10 reps), week 2 (8 reps), week 3 (8,6,4 reps) then return to 10 reps on week 4 and start over.  This training will accomplish several things.  It will get me in shape, it will develop muscle and it will improve absolute strength and it will prepare me for when I transition over to a Westside template. Also I will be doing alot of singl limb work and static core work the first 4 weeks to work on any imbalances I may have accrued during throwing. Basically I will be running thru each complex 4 times as rapidly as possible while progressivly adding weight each week to each movement.  Once I complete two cycles of this I will move into a modified westside template and begin to focus on power, force development and speed.  I will work on adding some strongman traning in as well, primarily on weekends with throwing..That pretty much sums it up..For these next two weeks I am doing highn rep, low intensity work and I am laying off any flexion/xtension/rotation movements on lower back and in favor of static moves..Below is an example of my complex training..

Sun 10-2-11

Com 1:no rest between movements, ran thru 4 times

Camber bar box squat 225 4x10

seated row 4x15

1 leg sld 4x10

shrug 4x10

Com 2 no rest

BW step up 4x10

Resisted PU 4x10

Neck 4x15

Bridge 4x30 sec

Tuesday 10-4-11

Comp 1

Bench 185 4x10

Pulldown 180 4x10

Leg curl 115 4x10

Curls 4x10

Comp 2

SS step up 95 3x10

Inc Bench 65's 4x10

DB muscle snatch 40's 4x10

Calves 4x10

**finished with 2 x bridge, 2x windmills and 2x back raise holds

Found out how outta shape I am too..jeez

Monday 10-10-11

Complex 1

Camber Bar BS 225 3x10, 265x10

1 Arm Cable row 90 4x10

1 leg DB SLD 60 3x10

Ham St. Shrug 230 4x10

Complex 2

Mil Press 95 4x10

neck 4x10

DB tri xtension 30's 4x10

Step up BW 4x10

Windmills w/25 kb 4x10

Finished the day with 2x30 plank holds

Fri 10-14-11

COmplex 1

Deads 275 2x10, 315 2x10

DB O-head 50 4x10 single limb

DB row 75 4x10

calves 4x10

Complex 2

Leg Press 5,6,7,7 4x10

Ham St dip 235 2x10 285 2x10

BB curl 90 4x10

neck 4x10

10-20-11

Complex 1

Bench 185,205x10, 225 2x10

Green Band pull thru 4x10

Pulldowns 200 4x10

Calves 4x10

Complex 2

High pulls 135 4x10

Ham st incline 65 4x10 single limb

Lunge bw 4x10

DB tri xtension 40's 4x10

Everything feels good.  This is first week of four week progression.  Next week will be 4x8.  Broke out the sheaf, lh and lwd wednsday.  Took about 8 throws with sheaf, and did about 6x3 winds on lh, and did a bunch of one and two spins with no throws with lwd.

Sunday 10-23-11

Went out after three weeks of not throwing to see what I had lost and how everything felt.  I lost some timing on everything, but that is my fault for not gettin out and throwing. That and being sore from saturday and slightly hungover..I will get out again this weekend and hopefully have a better day.

OS:  5 braemars about 35' avg, 10 glides 37' avg.

HWD:  10-15 throws with 30' best.  Kept throwing off to the left and releain in middle of box.

LWD:  10-15 throws with same result as HWD andwith shit technique

LH:  5 1 spins with a 72' avg.  Three spins with a 70' avg., so I lost distance with 3 spins!  wrapped it up after about three throws..