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TRAINING LOG: Ketchem/Dickens |
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BKetch 
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Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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 Topic: TRAINING LOG: Ketchem/DickensPosted: 6/22/10 at 12:37pm |
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I have been really enjoyed reading everyone's logs and have found them
as great motivation. So I figured I would throw my hat in the ring. I started throwing the heavy events a few years ago and have been fortunate to throw with some great guys in Northern VA. Long story short, last year a wrecked my shoulder pretty good and had surgery. So in an effort to stay on top of things and continue to grow as a thrower, I have been throwing lefty and as of this past Saturday I started testing out my right arm again. My goals are simple, to continue to have fun, set PR's, and throw at the Virginia Scottish Games as a righty with all events except the WFH and HWFD. MIke Dickens who I have the misfortune to throw/lift with (relax Dickens,just kidding, cause I know you're sensitive) will be posting his stuff here also. Today's throwing session: Open Stone: Front Push x 3 Power Position x 6 1/2 Turn x 4 Light, LW-#14, I made an adjustable LW to build strength back. As I hit certain distances and it feels comfortable, I will add 2.5-5lbs at a time, ultimately until I can use the 28 with no problems. braemar x 5 single spin x 4 Double Spin x 4 42# (lefty) Single Spins x 7 I am open to ideas and suggestions if anyone has advice. Thanks! BJ |
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“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein BJ Ketchem |
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 6/22/10 at 1:56pm |
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kellynik
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Posted: 6/23/10 at 5:14am |
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Welcome! Hopefully, I'll c you guys at Richmond in Oct.
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phatmiked
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Posted: 6/23/10 at 9:49am |
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I'm sorry, but, do I know you?
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phatmiked
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Posted: 6/23/10 at 9:52am |
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haha just kidding. I will post the stuff I was able to do while "abroad" as soon as I have time. and, start posting my "In Season" training, which started this past Monday. It will be interesting to see how the rest of the 2010 season will pan out now that I will actually be able to practice. (yes, that is a lame excuse |
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BKetch
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Posted: 6/23/10 at 10:58am |
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Thanks Kelly and Craig.
"yes, that is a lame excuse" Mike, you have been using that for years now...time for some new material...mwahahaha One goal I forgot to mention is that I wish to no longer be the fattest LW in the world...so in an effort to combat this I am taking Gene's tip and adding walking to the protocol, or light sled dragging upon waking up. Today: AM- 200 ft x 6 sled dragging PM- Lifiting plan is: Alwyn Cosgrove's shoulder program for upper body. 5/3/1 for lower body, with O-Lifts thrown in. The whole focus is to get mobility, strength, and confidence back with the weights. 1. Foam Roller 2. Cosgrove shoulder 3. Front Squat 180 x3, 190 x3, 205x4 4. Cleans 95x3x2, 115x3x1 5. Static Stretch |
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Hapy
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Posted: 6/23/10 at 12:16pm |
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Can you outline the shoulder program?
I skimmed Cosgrove's website, and couldn't find anything specific. Good luck in your comeback! |
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phatmiked
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Posted: 6/24/10 at 10:13am |
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Here are the workouts I was able to get in while I was abroad from 16 May through 13 June. Also, I cut some weight and am now hovering between 245-250. I was trying to keep it simple. 21 May upper pull/push Dynamic warmup - including stone and wfd line drills Inc Bench up to 225 x 5 x 3 sets BO Row 225 x 8 x 3 sets DB mil press 60x8, 70x8 Face pulls 100x10x2 sets Tris French press and PD dropsets 24 May Speed day DWU including drills Neider presses 115x4x3sets Snatches 135x3x2 sets, 165x3x2 sets DB box jumps (18 box) 25x5, 35x5x2 Good Morning Jump shrugs 225x4, 275x3x3 sets Bi/Tri complex - lite KB swings for core 67#x10 each side 25 May Core and cardio 28 May Lower Pull/Push DWU including drills Rvs clean up to 275x3 Hex DL up to 455x3 FS up to 275x3x2 sets Bis Core various 29 May Upper Pull/Push DWU including drills DB mil press up to 85x8 BO Row 225x8x3 sets Inc 225x8x3 Hmr Lat PD 140x10x3 sets Tris and core 30 May Core and cardio 31 May Speed DWU with drills Neider press 115x4x3 sets Snatch 145x3xx sets Hex Jump Shrug - 135x5x3 sets Hyper Ext BW x 10 (decompress lower back) Bi/Tri lite 2 June Lower Pull/Push DWU with drills Cleans up to 255x2 FS up to 315x3x 2 sets Good morning Jump Shrug up to 325x3x3 sets Bis and core 3 June Upper Push/Pull DWU with drills Inc up to 225x5x3 sets Hmr Pull Down up to 210x8 DB mil press up to 70 to fail (6) DB BO Row up to 100x10 Tris and core 5 June Speed DWU with drills Neider press 115x4x3 sets One hand DB Snatch up to 75x4 Box Jumps from seated 18 onto 30 x4x3 sets Hex Jump shrugs 135x4x3 sets Bi/Tri and core 7 June Lower Pull/Push DWU with drills Cleans up to 265x2 FS up to 335x3 Good morning Jump shrugs up to 335x3 Lunges 135x10x2 sets Bis and core 10 June Upper Push/Pull DWU with drills BHN mil press upto 185x4 BO Row up to 245x8x2 sets DB Inc up to 95xfail (9) Lat PD up to 205x8x2 sets Tris and core
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Duncan McCallum
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Posted: 6/24/10 at 12:50pm |
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Geez! It is going to be a long weekend for me in California. Good work Mike; way to get past the nagging injury.
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The man in the arena.
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17/20
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Posted: 6/24/10 at 1:02pm |
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Mike, you and your partner what about Loon Mtn?
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I MAY BE BIG , BUT I'M FAST
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BKetch
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Posted: 6/25/10 at 9:37am |
Thanks Hapy. I was hoping to make it up to Glasgowlands again this year(you guys are great to throw with and run an excellent games). But my wife and I are due to have our first baby right around that time  .As far as the cosgrove shoulder program, it's called, and this is an awful title... "8 weeks to Monster Shoulers." I am not one to "drink the Kool-Aid" and buy into programs with the title "8 weeks to Monster Shoulders." But, I am pleased because flexibility is coming back and I am feeling stronger. 17/20, Loon is on the list of games to throw in one day. I have read and heard great things about it. if the shoulder continues to progress, it may be a possibility...and I'd bet Dickens would probably be up for it. Thanks! Today's Workout: AM: 200 ft x 6 sled dragging Lunch: Picked a dozen large crabs and 12 raw oysters with horseradish and hot sauce out by the Chesapeake Bay. Great stuff. PM: Hammer Throws 12# x 6 16# x 8 Road Trip to York yesterday and got some new bumpers...let the fun begin Monday! |
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Hapy
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Posted: 6/25/10 at 12:12pm |
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too bad you will miss Glasgowlands - but congrats on the upcoming little
one! I will check out the monster shoulders thingamabob. Boy, I could sure use some. (or at least one) |
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BKetch
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Posted: 6/26/10 at 5:22am |
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Thanks Hapy.
In the words of the immortal poet Ice Cube, today was a good day. 1. Dynamic Warm-up,1/2 turns,hammer winds 2. Open Stone -Front Push x 6 -1/2 Turn x 8 3. Light, LW -braemar x3 -single spin x 4 -Double spin x 3 4. 42FD -single spin x3 -double spin x3 5. 42FH x 10 |
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BKetch
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Posted: 6/28/10 at 1:34pm |
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Great day today. Hit my benchmark with the LW, so I bumped it up from 14# to 16.5#. So all is going in the right direction.
AM: Sled 6x200ft PM: Throwing 1. Dynamic Warm-up/line drills 2. 16.5# LW braemar x5 single spin x 3 Double spin x 3 3. 16# Hammer x 8 |
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phatmiked
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Posted: 6/28/10 at 1:44pm |
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I took the week of the 14th off to relax and get back into the swing of things. Officially started my In Season training on last sunday, the 20th. 20 June Throw DWU Braemar around 5-6 throws OS around 5-6 throws after some drills 56 WFD line drills bout 4-5 with a few throws LWFD line drills same LH about 10 throws - gotta get long and let the hammer get fast, not get in its way WFD abou 6 pulls Didnt worry about distance or height on any of these. Just trying to get the feel, rhythm and timing all syncd up
21 June DWU LWFD line drills and a few throws LH - 8-10 throws Power Shrugs up to 325 x3s Some curls Rvs Hyper
22 June No throw had to hang at the house while AC man did some work on the unit DWU with some drills Strict OHP up to 175x4 97# KB BO rows 10x3 sets Inc bench 185x10x3 Tris Rvs Hyper
26 June Penn Renn HG Had a little comp Penn Renn is fun, but for those who dont know it, we throw in a jousting arena on a 15x15 foot square box of sod into the loosely packed sand. The caber always interesting in the sand. |
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phatmiked
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Posted: 6/28/10 at 1:47pm |
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I would love to throw at Loon. I will be 40 in Oct. Maybe I can get into mythical master's class at Loon next year??
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BKetch
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Posted: 6/29/10 at 1:47pm |
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another great day to build off of.
OS went really well today, still very tight and missing my punch but I felt great, definite progress. OS 16# -front push x3 -1/2 turn x 4 -S.African x 4...first time in about 9 months, gonna try full spin...maybe this weekend  42# FD -double spin x 5 Lifting: Power shrugs 5x3x135 Front Squat: 180x5, 190x3, 210x4 ...may not be much, but it's the most I have had on the bar in a loooooooong time. |
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Duncan McCallum
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Posted: 6/29/10 at 2:11pm |
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"I would love to throw at Loon. I will be 40 in Oct. Maybe I can get into mythical master's class at Loon next year??" Does that mean you get to park super close at Pleasanton? OWNED!!! |
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The man in the arena.
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phatmiked
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Posted: 6/29/10 at 2:46pm |
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Today: DWU HWFD line drills x 5 HWFD tempo throws x3 LWFD line drills x 5 LWFD tempo throws x3 LH about 8-10 throws 70# KB toss set x4 (1 rt hand for hgt, 1 left hand for hgt, 2 hand to front for distance) Good Morning Power Shrug up to 285x3 for 3 sets FS up to 285x5x3 sets
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Duncan McCallum
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Posted: 6/29/10 at 3:10pm |
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Baby Huey? Is that a fact? Whatever Methuselah. Don't worry, there is a Luby's close by, and I hear the Pleasanton Drive-In has a special AARP-Only showing of Cocoon at 6:00 p.m. Sounds good huh? A blue plate special and Jessica Tandy (FOXY!), all before your bedtime!!! |
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The man in the arena.
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phatmiked
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Posted: 6/29/10 at 3:21pm |
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haha my dream date. will you change my depends and tuck me in?
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Duncan McCallum
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Posted: 6/29/10 at 3:31pm |
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No, but I certainly will put you to bed. SNAP!!!
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The man in the arena.
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BKetch
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Posted: 6/30/10 at 12:32am |
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Funny thing is, yesterday as we were throwing down some centrum silver
with a metamucil chaser, Dickens was saying to me, "you know who's hot, Jessica "  " Tandy...I'd hit that"
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Beau Fay
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Posted: 6/30/10 at 1:18am |
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McDickens is just jealous of Don Ameche's breakdancing skills. Even back in '85 he had nothing on him.
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"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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phatmiked
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Posted: 6/30/10 at 1:43pm |
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Guess I will be bringing a slab of cardboard out to P-town with my fat lace adidas and drop some fly poppin and lockin on you fools. "No, but I certainly will put you to bed. SNAP!!!" I expect better from you, Duncan. (shaking head emoticon). |
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phatmiked
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Posted: 6/30/10 at 1:47pm |
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30 June DWU Braemar x 5 tosses OS x 5 tosses 60# D-ball push press for distance avg about 14 feet Super set bench with DB bench 225 to failure to 65# DB to failure Seated DB mil 65 x failure BO row 225x10x2 sets
Had my little man O-dog hanging with me, providing me stone pointers. |
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Duncan McCallum
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Posted: 6/30/10 at 2:31pm |
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You had me at poppin and lockin.
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The man in the arena.
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BKetch
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Posted: 7/02/10 at 7:07am |
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Throwing this weekend. Took yesterday off, so today was a quick workout.
1. Foam Roller 2. Cosgrove Shoulder 3. Hang Cleans 3x3x95, 3x2x115 4. Stretch Headed to chiro after; shoulder adjustment and trigger point work. O the fun. |
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phatmiked
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Posted: 7/02/10 at 8:35am |
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Yesterday - light training day Massage x 1 1/2 mile little red wagon pull (empty)to daycare facility x 1 return trip 1/2 mile LRW pull loaded with 2.5 year old and 1 year old x 1 stop at park for standing swing pushes x approx. 5000 reps good workout |
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MJurkoic
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Posted: 7/02/10 at 9:10am |
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Phatmiked, that is good living!
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Loki: I have an army. Tony Stark: We have a Hulk.
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Hapy wrote:
keep talking, baby huey. my wife is coming to P-town . . . she takes care of my light work. 