TRAINING LOG: Katie Steingraeber

Sooooo I finally decided to put one of these training logs together. I had
my last games of the season in Kirksville, MO mid-October and now I'm
in full training mode. My two big goals are to get stronger and faster... I'd
like to resemble my old sprinter self more than I have in the last 2-3
years. And maybe not suck so bad at hammers ;o]
[Side note/background: Throwing is still pretty new to me, I was a sprinter
in college and wanted to have something to train for after graduating, so
in comes Highland Games. I seem to do much better with the events
where I move the least, because I have less of a chance to screw things
up. I think this is HG year #3 or 4 for me.]
Hopefully this log will help me track my workouts a little better and force
me to be more consistent :o] I'm bouncing from place to place every 2
months due to internships for school, but I'm currently in sunny San
Diego, which is AWESOME.

Today was the 3rd time I've been able to workout in SD, at a little gym in
my neighborhood. I'm hoping to get in a better rhythm that'll take me
there more like 4x/week, but so far it's a solid 3x/week training. It was
the first time I've done a hang clean workout since August, so I tried not
going in too hard too fast. Here's a run-through of the experience......

Hang Cleans:
115 x 5; 135 x 3; 145 x 3; 155 x 3; 165 x 3
I am focusing on explosion while still getting the hips extended. I have a
bad habit of jumping and pulling the bar fast enough to drop under it
without going through triple extension.

Front Squats:
Goal was to find my max triple. Not the biggest fan of the frontskies :o]
115 x 5; 135 x 3; 155 x 3; 175 x 3; 185 x 3
I had a new pre-workout today and felt sorta sick/headachey for most of
the workout but tried to push through. Could have been dehydrated a bit
too.

Started doing plyos today as well:
Hurdle hops x 8 over 6-8 12" hurdles (can't remember exactly how many)
going FW and sideways (one set leading with R leg, one leading with L leg)
with 90-120 sec rests b/t sets. Then did ~20 box jumps off a 24" box---
down to ground---up to a prolly 36" box to work on the elastic response
thingys. Pleasantly surprised at how good everything felt, unpleasantly
surprised at how quickly they increased my <3 rate :o]

Also, if anyone knows of throwers in the SD area who are still throwing,
let me know! I wasn't able to bring most of my implements with me, being
2000 mi from home and all, and I'd love to take advantage of my time here
and throw while I'm not ankle deep in snow/ice. Because that time will
definitely come when I'm back in the mid-west.

Wow, that was a long post.

Less talky, more worky, Chatty Kathy.

Where are you in San Diego?

northsider wrote: What the hell is a WO?

It's what your rider says when he wants you to slow down, Wade.

Oh.  I just thought you wanted snacks.  My bad.

DB Bench day
30x10, 45x8, 50x5, 55x3, 100x14.
Superset with 3x5 pull-ups
FYI last set is a 10+ rep using the bar, not dumbbells... that would be
crazypants!

Rows and tricep extensions
3 sets, high reps (10-15) .... no recollection of weights tho, they're cable
machines.

Followed up with some more plyos:
Box jumps again, 3 sets of 5 hops with skaters in between to keep the HR
up. Still not hard to do :o]
Single leg hops up on the 2.5 ft box to work on SL
power/balance/stability. Left leg is weaker than the right at the moment.

Leave the math to boys?

FIGHT! FIGHT! FIGHT! 

That's what I thought.

Impromptu work-out today on my way home from work... I'm feeling kinda
crappy, but my roommate was already at the gym so I dropped by.

Warmed up with some of my old track form shtuff.
Then plyos:
3 sets of hurdle jumps (6") doing bounds, tuck jumps, and single leg hops
over 6 hurdles.

That was as much as I could handle before my lungs started screaming at
me. Hopefully I'll feel better for my WI workout this weekend!

Hang cleans...first?

Dude.  2 days of real work is plenty.  Bodybuild the other 2.

I miss not being the biggest spazz in the weightroom.

Tonight's WO:

DB Bench
35x10
45x8
50x5
55x5
60x4... was suppose to be 5 but the arms just wouldn't cooperate
100x19.5 (10+ set with barbell) Yup, half a rep.

Then an assortment of bi's/tri's/rows and body curls. High reps, moderate
resistance.

Finished with some box jumps until I started to feel the pre-workout
moving around in my stomach. Then lots o' food time.

11/21/11 Recovery Workout

Warm-up with barbell muscle snatch
55x5
55x5

Hang Cleans:
100x5
110x5
120x5
130x5

Squat:
165x5
180x5
205x5
215x5

Body Curls
Body wt x6, 3 sets

Easy peasy recovery week.

PEAK WEEK!

Hang Cleans
100x5
120x5
140x5
160x5 (missed 2 catches d/t being my antsy/spazzy self)
160x5 (WAAAY better than the previous set)
140x5

Squats
165x5
200x5
230x5
265x5
265x5 (last 2 reps... wussed out and didn't get in the hole like I normally
do)
250x5

I know it's a lot of shit being moved, but really, 265x5 shouldn't have felt
as heavy as it did. BOOOO to sets of 5, too much for my getaway sticks.
I'm gonna feel it tomorrow. Because I'm already feeling it tonight

BrainSmasher wrote: nice job, now take that sick quad pump to the beach quick before it goes away... Must be nice being in San Diego, dick.

Here's a crazy thought- come visit! BOOM!

12/3/11
Attempts were made at track workout but the track I found a few weeks
ago was locked up tight and I didn't feel like hopping 3-4 fences this
time.

Hills in Balboa Park instead:
10x ~25m hills with a pretty steep incline, walk-back/down recovery.

Throws:
15-20 stand throws ranging from 38'-41' with most around 38, 40 and
41. Didn't feel great and decided not to fall on my face while trying any
sort of open stone approach. Too many witnesses.

I throw near a frisbee golf course, and as a group was "playing through", a
20-something pudgy dude with pink war paint, arm band and and
bandana came up to me and asked what I was training for. I responded
with "highland games" and he runs off yelling "I knew it! I knew it" and
"Keep up the good work!" No words can describe... except WTF :o]