TRAINING LOG: Joe Wilson

Gonna start this thread to hold myself accountable for my workouts and
progress. I've pissed around long enough and not keeping track of my
workouts and progress, if any, has left me frustrated. The last four
years have been a little rough on the body. The heavy training, lack of
sleep, poor diet, crap for recovery, etc... has taken it's toll. The result?
Torn left bicep, disc degeneration in L1-L2 and L4-L5 with a emergency
room visit because of my back locking up, torn gastroc in my left calf,
either a torn abdominal/sports hernia or an injured adductor, and a
possible injury of some sort to my left forearm/elbow from attempting
to lift the 616lb Brynjolfstak stone in Iceland back in June.

Walking around at 318lbs eight months ago was not good. I'm not a
"cardio-workout" kind of guy. While we do superset every exercise in
training my diet was poop. I cleaned up my diet significantly and
managed to drop down to a more manageable 265lbs-270lbs over the
last eight months. My strength has remained relatively there, my
endurance has increased significantly, and my recovery has much
improved. Was feeling great up until this latest abdominal/adductor
injury.

Decided to try to rehab this injury instead of surgery. After talking to
many PTs, and one great one in particular, I learned that a majority of
the people with all the symptoms of a hernia but no noticeable "bulge'
usually have tight, weak, or inflexible adductors. While mine are strong
in static type exercises, when you start to incorporate movement based
exercises, ex. throwing, you run into problems. What started out as a
tightness in my groin led to no squatting or pulling in the last eight
weeks. Not good.

Started rehabbing the injury with Josh Ortegon at Athlete's Arena, part
of the Sorinex compound. I have gained a good bit of flexibility and
core strength in a short time. Getting in shape and more mobile will be
the emphasis for the next few months.

Monday 8-15-11

Morning rehab.
Warm-up on elliptical.
Foam roller
Band stretches
Mobility workout.

Evening workout.
Warm-up on elliptical
Foam roller
Band Stretches.
DB incline supersetting with 50ft hogline lat pull, tricep pressdown,
bicep curl, seated lat pulldown. Hogline workout was done with 200ft
for each exercise.
DB sets were 70lb,80lb,90lb,100lb dumbbells for 4x20
Got a serious bloodflow all over from this.

Wed 8-17-11
Morning rehab.
Warm-up on elliptical
Foam roller
Band stretches
Mobility rehab .

Evening workout.
Bench press with only shoulders on the bench. Really makes you
concentrate on holding your core tight. 5x5 with 315lbs
Light hammer curls supersetted with jump-stretch band pushdowns
3x20.
Stretch again.

Thursday 8-18-11
Decided to throw a bit today and see what I could/couldn't do. Figured
I suck at the Sheaf toss and no highted at the Greenville game. My man
Bert Sorin was throwing too and coached me a good bit. Result? Over
15 throws at 25ft+. Good start from the zero I had before.

Friday 8-19-11
Morning.
Warm-up, foam roller, band stretch.
Josh decided to kick my ass today with a metabolic workout.
25lb sledgehammer, 100lb sled drag/push, 40lb kettlebell swings, 25lb
medicine ball slams.
All exercises done for one minute straight, no break to next exercise.
Rest 2 minutes in between circuit. Repeated for 3 circuits. My heartrate
after the first circuit was 210 beats/min!

Stretch, protein shake and off to work.

I know this is a long post, and like I said, this is for my accountability.

Stay strong,
Joe

Good to see you here!

That's a  solid array of B class numbers, even if your technique is probably less than pretty. Pretty darned good platform for starting out.

I can't wait to cheer you on at Charleston!

Go get 'em Tiger! Rawr!

House,
Maybe you wanna throw with Matso and I today? Or maybe you are too
tired from shooting all of the deer and hogs in SC?

Ouch

Now that I've cleaned the blood off my lips from the previous comments,
and not the hunting, it's back to business.

Monday 8-29-11 BW 268lbs

Morning workout.
Warm-up on elliptical
Band stretches
Foam roller
Monday's morning workouts/rehab are generally concentrated on
indirectly working the core. A lot of movements involving a lunge motion
where core stability is essential.
Balance board lunges
Single leg squats with front leg on soft thick mat to add to difficulty
Lunge while doing a twisting motion on cable machine
Stability ball leg curls
RDL's with 62lbs kettlebells. Really concentrating on activating the
hamstring and glutes. Immediately followed by bent over rows with same
weight.

Monday evening workout
Warm-up on elliptical
Foam roller
Band Stretching
Battling rope warm-ups with 60lb med. ball deads and throws

Really need to work on speed. Decided to try some high pulls with a
snatch grip using the tendo machine. Went up in weight keeping the
speed above 1.70. Did around 8 work sets or so of 3 reps after initial
warm up sets.

Went to overhead push press using the tendo. Kept the speed above 1.50
on these. 8x3 again. I

Some band triceps and shut it down.

I have to keep my hips forward and stay off my toes for now on these
movements. It's hard to keep from doing this but I don't want to over
stress my core right now by full extending. So for now it's all on my heel
movements. Felt pretty good to add some speed in the workout instead
of my usual grinding out movements.

Throwing today so we'll see how that works out. My boy Adam will be
coming down from Laurens so it should at least be an entertaining time
throwing.

Decided to throw last night to see how my body would feel. Started out
with the 20lb sheaf. Threw 15-20 throws around 22-24 feet. Really
trying to stay relaxed during the throw. If I try to jam on it, then my
technique gets worse and the sheaf goes everywhere. Happy with this
for now. Moved on to the stone to see how a twisting motion would
feel. Not too bad. Still feel it a bit when I really extend at the end of
the throw and drive my hips forward. Did all of these standing and was
around 42ft the whole time with some 45's sprinkled in here and there.
Then decided to see what the LWFD would feel like. I just worked one
turns on these. Started out throwing right at 50-52ft. Adriane gave
me a few pointers and something kinda clicked. Next few throws were
around 55-56ft. Then found a groove and out pops a 60'9 throw. I
was pretty excited about this to say the least. Took a couple more
around 60 and shut it down.

Wednesday Morning.
Elliptical warm-up
Foam Roller
Band Stretching

Josh had me do some ladder drills. Felt like I was back playing ball, it
was fun. Mainly working on bringing my legs together which is still a
little painful.
Did some exercises that emphasis activating the glutes and hamstrings.
Mainly planking type of exercises.
Moved on to single arm kettlebell swings. Did these a little different,
not like a WOB style. Stayed more upright and really concentrated on
feeling the stretch in the hamstrings and glutes. At the top I squeezed
the quads, glutes, and abs as hard as possible. 3x8 on these
supersetted with turkish get-ups with a 52lb kettlebell 3x3 each arm.
That was it for the morning session, ice and anti-inflams.

Back from a 5 day getaway to Pleasanton and Napa Valley.
Wow...Pleasanton was just awesome!! Truly an inspirational event to
watch and get the blood flowing. As suspected, the standing around,
driving, and lack of time spent stretching made me feel pretty blah. Got
up this morning and headed back to rehab.
Thursday 9-8-11   BW 264
Elliptical Warm-up
Foam roller (man, this hurt today)
Band Stretching.
Mobility work-out (Adriane actually came with me this morning)
More foam rolling and stretching.

Went out to throw this evening. Brought out the Flip to video the throws,
big help. Sheaf went pretty well, was clearing 23ft pretty easy every throw
so I'm feeling better about it. Went on the some stone throws. Really
working on getting my hips around and getting more legs in my throws.
Didn't try to kill it, just nice and easy throws. All around 41-43ft. Went
on to a little LWFD. Single turns all around 50ft, had a 56ft thrown in.
Tried some feeble attempts at two turn throw....not so good. Called it a
day, will throw again on Sunday.

Thanks Alan! It was a pleasure to finally meet you, wish we would have had
an extra day or two to hang out. Maybe next year. I know the Master's
World Championships are in Greenville, SC next year at my alma mater
Furman University. You need to make that trip!!
I have a few cabers here but nothing real special. They are decent but I can
Braemar all of them pretty much. Good practice cabers. I'm gonna have to
get into one of my moods soon and dust the cobwebs off the axe and have a
little quiet time chopping some cedars down for some new ones.

Wow Alan...putting it out there!!! We'll see how that goes!!

Friday 9-9-11
Foam Roller
Band Stretching

High Pulls 5x3 with 185lbs. Done for speed, keeping it above 1.60m/s
for every rep. Gotta get the CNS up and running.

Deadlifts 5x3 with 315lbs. Supersetted these with the high pulls and hip
flexor stretches. First time I've pulled for over 4 months because of this
abdominal/adductor thing I got going on. Felt really easy and did them
all double overhand.

Push press 5x3 with 165lbs. All done over 1.55m/s . Called it a day.

Tuesday 9-13-11

Another throwing day. Sunday we threw a bit and finally got to work on
some foot drills for my HW and LW for distance. Really helped a bunch. One
turned around 22-23ft for the HW. Tuesday we did some caber, which is a
small caber so I need to go tree shopping soon. Couple of single spin LWD
and then two turned a few for 56-60ft. Feeling a little more confident with
this event. Lot of learning to do about body positioning. Finding out little
things make a world of difference. Did a few standing stone throws around
42ft, really working on getting my hips around and chest up and out during
the throw. Love having Adriane out there with me, she is an awesome
coach!!

Had one hell of a fun time in Charleston this past weekend. Threw 4
PR's which was really cool and messed up on two events that knocked
me out of first place. Finished second so I was happy. Barely missed
14' in the WOB, damn knock off bar. Hit it with the handle on the way
over but got 13' pretty easy. Threw a 27'1 one turn HWD, got to get
the two turn down pat. Threw a 54'6, I believe, LWD, back fouled on a
60 footer my first throw. Got to really work on setting my first turn up,
I get way to anxious and always seem to rush into it. Actually scored
on the Sheaf, a whopping, haha, 22' and just got too rushed on the 24'
but it will go soon. Was the only person to turn the caber, I seem to
screw my pick up so I will be chopping some trees in the near future.
Once I get my pick, I'm fine, but just can't get it right consistently.
Power is there, just no coordination on the pick.

Threw on Tuesday. Really just worked on the LWD. A bunch of throws
really concentrating on getting myself set up and feet right. Managed
to throw a 65'3 which made ripping my finger open worth while. I
switched to not hook gripping the light weight. With the surgery I had
on my thumb back in college I cannot hook grip without the ring
setting too far in my palm which results in my ripping my palm open
every time I throw. I just have to drill more on my turns and staying
upright. Adriane has been a HUGE help and I greatly appreciate it!!!
Just have to keep plugging away and working on my posture during my
throws. That really really helps. It will come, 70' is right around the
corner.

Adriane signed us up for the Vierra clinic in January so that will be a
huge help too, I'm so jacked about learning more and more!

Have only thrown the heavy hammer. Around 71' or so. With this
ab/groin injury I haven't been working on it at all. Need to get on it
though. I am tight on my swings, really just got to concentrate on being
long and loose. Yep, I was a Strength coach at Clemson back in the mid
to late 90's. Job was fun but was a ton of hours. I still miss it though.

Enjoyed meeting you and Adam last weekend. Good show at
Charleston. I suspect you will go far...