Time to log

Writing a new log..will update later but have signed up for MWC 2014 in the womens 50+ class( yuck getting old) going to compete 9/1@ Altamont- will be going in not having touched an implement since sept 2010( have been steady in the gym and strength levels are decent about 75% of what they were back 2005-09/ hit 340 legal depth back squat,200lb touch and go bench,and 155lb power clean recently). Plan is to compete 9/1 evaluate performance and train(+ throw for sept to compete@Scotland,Ct in October 2013) Dan has mapped out lifting EOD sept and Oct using his Russian Peaking workout he stole from somewhere. On off days from lifting will condition/kb swings + throw).. Dan ordered a 21 wfd from Mike Landrich but don't on plan throwing it till Oct( will enter womens open at Capitol District) hoping to go 35 in 9 lb open stone,33 in 28wfd,60 in 14 wfd,73 in 12 hammer and 14 in 28 wob..of course will TTY and improve for 10/13.. But no better motivation than seeing predictions in black and white..let's go- time to bring it

 next 10 day plan 

yes she is posting(cut and pasting what i have on our online log) but her posts..any questions just holler..dwood

My bad the jump squats should have read 3 sets X 5 reps@ 10 -20% (not 50%) 

8/24. Missed the gym-dans crazy overnite schedule from work
8/25 Sunday pm
Power clean
95lbs x 3 reps
115 x 3 reps
130 x 1 rep
145 x 1 rep
157.5 x 1 rep
Speed Box Squat
185 x 2
205 x2
225 x 2reps(3 sets)
Cable pull thrus
70 x 15 reps
90 x 10 reps
90 x 10 reps
Quick to the point
PW-MHP trace
Feeling good! Looked out all throwing gear,tan els ,kilt,gloves,etc.
T minus 6 days

8/28  speed (rfd) w/out 

Good Luck Terri !!!

8/31
Pre comp workout
5 position clean (50%) 75 x 5 reps(2 sets)
Push press (50%) 65 x 5 (2 sets)
Jump squats 45lb bar x 5 reps(2 sets)
Pwo-MHP TRAC
Go home...shower..tub soak..sleep
Get up in am- head to Albany and try to throw far(and high)

Terri,

Possibly Hapy's Cold Weather Classic ....

Hey Matt,itching to get out there but don't know how much the knees can handle - once I start spinning they swell so don't know how many events I can do so rather than take an athletes slot at Scotland will help Ken judge/set up. Will do some stone and wob though but the grand plan is to throw at Hapys as it's low key. My brae met and standing wob are still ok as there basically static events

9/1 off. Rest/eat/relax
9/2 bench. Just moderate workout up to 185x1, 3 sets seated sh press. ,sh assistance,triceps
9/3 cleans. Up to 135 for 3, rows,shrugs
9/4 rest
Those 2 days were just to get in gym lift some stuff
Starting 9/5 will lift EOD
Workout will start out with either clean or snatch then into a multi joint movement using 5/3/1 pctge then some functional assistance
On off days will be doing kettle bell conditioning,core work,and actual implant throwing( will work weight for distances in the old tried and true triple progression...standing throw/1 spin/ full spin. Ideally will throw 28. Then 21. Then 14..) lots of stone and caber work..won't work hammers a lot as no hammer in my next game

9/5 (day 1)
Power clean..80 x3,90 x 3,95 x 3, 100 x3
Bench press. 120 x 3, 135 x 3, 150 x 5, 125 x 9
Incl. Chest press 90 x 10,90 x10
Tri press 95 x 10(3sets)

9/6 quick wob practice
Crossbar hung from deck(Dan will set up Dr Waynes uprights the is weekend)
28wob
10-1 side saddle 1x
10-7 side saddle 1x
11-1 side saddle 1x
11-7 side saddle 1x
12-1 traditional stand 1x
12-7 traditional stand 1x
13-1 traditional stand 1 x
13-7 traditional stand 1 x
21 wob( woo hoo trying my new toy)
14-1,15-1,16-1 ,17-1 called it a day. Accuracy was solid- happy with that..

9/9 #3
Power clean/ jerk 1 clean-3 presses,jerks
75 x 1/3
85 x1/3
95 x 1/3
105 x1/3... Last two sets felt strong and quick
Seated sh press machine (5/3/1)
185 x 3
225 x3
265 x 7
Rear lat machine/ db side lateral
50 x 10.15 x10. Superset. 3 sets
9/10
Had rain overnite and practice field was slippery so bailed on wfd practice( at 50 don't feel like getting hurt in practice)
Went home for conditioning
35lb kettbell swings supersetted with bw pushups
12 swings/20 pu
12 swings/17 pu
12 swings/15 pu
Took 21 wob out to backyard. Had Dan set bar at 15-7... Took a throw rested 30-45 sec then another throw. Basically silverbacks 10 wob tosses in 10. 7 clearly over bar,1 hit bar on the way up. 2 had height but left out in front...good quick workout..nice sweat