TRAINING LOG: Spencer Tyler

okay Quint... im goingt against my better judgement and starting a training log... i need, n the worst way, to hit a big lifting cycle up to peak around august... so i guess i will hold myself accountable with the LOG here.

this morning i worked out with the kids and am going to be sore as all hell!!!

split leg squats (lunge position) 6X5 each leg w/ 225 up to 250lbs

- right after each set some standing long jumps X5 in the gym

Clean & Jerk - 3 X (3,2,1) w/ 75, 85, 90%... last single was at 300lbs

- after each set did squat jumps X5 as high as i could get!

outside we did starts w/ a 165lb sled and thick rope

- hold the rope over your shoulder, crouch, take off like youre coming out of blocks for 5 HARD steps, the let go of the rope while accellerating for 10 more steps

-also did (-) box jumps over 4-5 agiles (stacked)

-step-ups with a 10lb med ball in each hand (on figer tips)... starting and ending in a lunge position

-some single leg lateral hops 5X5 each foot, each direction

- all followed by 5 hills

going to do a few other things this afternoon, but my energy level is 0 after this morning... hope i find something else in the tank, i have never felt as week as i did this weekend in houston... nothing flew... the overhed stuff wass a joke, and i 100% jacked my back up doing some damn hammer winds... retarded. thiss weekend has given me a new kinda drive that will hopefully pay off... im going to TRAIN

light workout this morning... going to hit it pretty hard when school i sout!

- 1 hand barbell snatch

--- 5X4 each hand finished w/ 135lbs

- 36" box jumps hugging a 20k bumper

--- 2X10, 2X6, 3X5

- single hand sand bag throws

--- treated it like WOB, 25lber X 5 each hand followed by 3X5 each hand w/ a 15lb bag... this puppy was flyin! hit the celing of the gym... somewhere aroung 30 ft!!! the new "Sand Bells" are a pretty cool little peice of training equiptment. so much different sh%t you can do with them... look into it!

Spencer, bro, I can't wait for the "I Pulled something" training log entry. How long do you think you can make it? I say at least two weeks if you ease in.

on wednesday we hit some upper stuff!

- HEAVY (for me) shrugs w/ a pause at the top for a 1 count 5X10

-- followed by 2X10 FAST (full range)

-- after a good recovery, 1X20 FAST!!! <=== this set sucked

--- all at 350

- Bench (-)'s 5X4 with 375... i know Qunit, I know

-- after each set, hit 5 clapper push-ups

-- when done, had 2X10 of bar releases @ 135 (throw the bar as high as you can and hope like hell you catch it!!!)

- OUTSIDE

-- plate stacking 10X45X5 - ten 45lb plates stacked on a 30in box... stand between two boxes (actually just if front of them) and move the plates from one box to the other... the back = 1 set!

-- log press X 10 X 5 @ 128lbs

-- kettle bell throws

-- seated sled pulls

-- farmers walk to failure X 185 each hand X 3

feeling pretty damn broke down after this first week easing  bback in!

Thursday

- JACK SH#T!!!

Friday

- came to Stephenville to throw with Quint and his 3 national qualifiers! Threw some discus after not touching a 2K for about 2 yrs!!! surprisingly thre right around 177!... HA!. that make me feel much more humble than the 1.6K that flew over 200ft... oh well, its a thing of the past.

- After the discus lesson Quint and I hit up the stones... trying to fix little things. might have made a mistake though... Quint T Melius is back!!! he was dropping some bombs Friday... entire series was over 53ft w/ the best of the day being close to 56... I think i had 1 that was pushing 57, but everything else was all over the place... must note that we were throwing out of a ring with a 15.5lb stone. I am pretty excited about Quint lloking like the thrower i used to know... Teaxas Games are going to be like an American Championship at evey evet that the best come to... this will for one hell of a year!!!!

this morning started around 5:15am and was just a testing day for the kids, so i jumped in on a couple.

- tire carry (~190lb tracter tire)... just under 1,000ft was my mark... not that it was heavy, it was just awkward to carry... holding it against your chest, like it was going to roll up and down your body!

- sled loading and pull

-- set up a sled w/ a thick rope tied to it, put a 100lb plate at 50ft away, 45lber at 75ft, and another 45lber at 100ft. start behing the sled, run to the 100, pick it up and load it back on the sled, run to th first 45 and do the same, followed by the last 45. when the sled is loaded, pull backwards for the entire 100ft (this was a timed test).

--- i did mine in 58sec. and thought i was going to die... i never do any type of cardio... and it shows!!! but, our quarterback had the next best time at 1:26, so i felt pretty good about it.

- ran out of time to do the farmers walk... it was only 145lbs in each hand, so it wasnt too difficult... best kid of the day went just over 300ft! not bad for a 180lb free safety!

hope to get a lift in after school today, but that might be a little hard this week... guess we will just have to see.

MAY 26

alot of shoulder stuff... dont feel like listing it, but it was all DB stuff...fail!

Clean & Jerk!!!

- 2X5, 2X4, 1X3, 3X1

-- spent quite a while o this today. made sure to have a full recovery between sets... the last 3 for sure (hit 315 pretty smooth every time).

Hang Snatch

- 5X5

-- went pretty light here, just trying to move the bar as fast as i could while having good technique. got to 185lbs and stopped there.

after the lift, i went to the gym and played basketball with a few of the kids for about 2 hrs... i was deadern' hell!... but we did win the first 2 of three games! got blown out the last game! my light gray shirt was definitely dark by the time we were done.

probably going to take it pretty easy tomorrow. i have to help my old man bust, and move, a few 1000+ lb rocks from under the lake house!!! i will be swingin the hell out of a sledge for the better half of a day!!! should be a good little workout... going to suck with a hangover though...

Kelly-

You can go on with your bad self with the ditch digging...I'll pass. HA!

Now if there's post-game training that involves the bars in Austin, sign me up.