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TRAINING LOG: Sprague |
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s00ner 
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Joined: 9/13/10 Location: United States Status: Offline Points: 225 |
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 Topic: TRAINING LOG: SpraguePosted: 3/02/11 at 2:11pm |
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I guess I've been lurking on here long enough.... This is my 2nd year throwing and it's been helpful reading everyone's logs on here. I welcome all comments and criticism.
My goal is to be the best in the 190 class and competitive in the A class. I think I have plenty of room to grow in both strength and technique. My strength goals for 2011 are 405 squat, 500 dead, 315 bench, 200 press and 220 snatch. These are not too far off from where I was last year before a few injuries. My throwing goals are 40' open stone, 44' 42# HWFD, 60' LWFD and 110 LH. Caber and sheaf technique are a major work in progress. I'm using a basic block periodization with progressive overload and a sprinkling of olympic type lifts and general bodybuilding type assistance lifts. Sun - Front squats and GPP Mon - Bench/Row Tue - throwing and/or drills Wed - Squat, Clean or Snatch Thu - throwing and/or drills Fri - Press/Dead, chins Sat - Off |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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C. Smith
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Posted: 3/02/11 at 2:12pm |
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Welcome!
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s00ner
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Posted: 3/02/11 at 2:21pm |
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Squat workout from tonight. This is based on training max of 235 which is pretty low. I still have a groin injury that's not quite 100%. I think I went overboard on the hang cleans but haven't done them in a while.
Squat 170 6x5 Hang Clean w/ PP on last rep - 135x3, 155x3, 175x3, 185x3, 195x2, 205x1, 215x1, 225x1 fail pp at 225, 185x3, 155x3 Good Morning 135x2x8 OH Squat 135x3x7 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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Barry
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Joined: 1/07/09 Location: United States Status: Offline Points: 119 |
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Posted: 3/02/11 at 11:27pm |
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Keep on truckin. Great to see some fellow lightweights posting on
here. |
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"Three hams will kill him." -A reliable medical journal
Proud memeber of the Northside Throwing Club/Wisconsin Department of Zombie Defense |
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s00ner
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Posted: 3/03/11 at 2:42pm |
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Heavy Hammer - 4 throws between 79 - 81', other 5 or 6 in the mid 70s
24kg(53) kettlebell, reps are for each hand, ie 16 total per set for snatch. snatches 4x8 windmill 3x4 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/04/11 at 11:04am |
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MP 115x6x5
DOH Deads 210x6x5 225x1 275x1 315x1 365x1 pullups 4x15 dips 4x15 PP 155x3 175x2 185x1 195x1 205x1 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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Duncan McCallum
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Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Posted: 3/05/11 at 10:34am |
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Attaboy. Keep it up pimp.
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The man in the arena.
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s00ner
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Posted: 3/06/11 at 2:28pm |
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Played football for 3 hours Saturday and I feel like roadkill. Def feel like I can get 315 FS by end of season/year... kinda random but I've been hitting the CoC hard for the past two weeks and wanted to test my hub pinch for the camera
FS bar x 10 95 x 5 135 x 5 185 x 3 225 x 1 250 x 5 x 1 225 x 3 185 x 5 OHS 135 x 5 155 x 5 165 x 5 KB Snatch 24kg 3 x 8 http://www.youtube.com/watch?v=syfd-Ptie4Y |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/06/11 at 2:51pm |
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mmm kay i can see now that i'm not sitting back at all on my front squats, knees shooting forward big time....
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/08/11 at 10:20am |
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Bench
185x4x5, 225x3, 235x3, 245x1 Row 185x4x5 Incline 155x5, 175x5, 185x5, 195x3 Chin 1x25 Dip 1x25 Front Raise 25x2x10 Tricep Extension w/ Black mini band 2x20 each arm |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/09/11 at 1:57pm |
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Squat training max of 245, took a few singles to test the groin, felt
pretty good. Cleans felt awkward, need to get better with shooting
elbows and dropping under.
Squat 190x4x5, 205x1, 225x1, 275x1, 295x1 Hang Clean 135x3, 155x3, 185x3, 205x2, 225x3x1, 185 + PP 5x1 GM 135x3x8 KB Snatch 3x8 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/10/11 at 12:16pm |
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Watched some good vids on California Strength from Glenn and decided to brush up on my technique. Did some snatch and clean technique with just the bar and then with 95.
All my implements are loaned out except my heavy hammer so did about 8 throws with that, all in the mid to upper 70's, couldn't crack 80 today. forgot the camera until the last 4... I think my last throw was the best. http://www.youtube.com/watch?v=8GrCtsvzHuw |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/11/11 at 2:26pm |
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Strict MP
130x4x5 DOH Deads 235x4x5, 275x2, 315x2, 365x1, 405x1 Squat clean from floor + PP 135x2x3, 185x2x2, 205x2x1, 225x2x1 PP fail Chin and Dip 1x15 Tricep ext black band 1x20 DB Hammer Curl 40x1x15 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/13/11 at 2:29pm |
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First time I've snatched from floor in 6 months and my PR is 195. I really want to be hitting 100kg by end of year, need to work on technique and tempo.
Front Squat 95x10, 135x8, 185x5, 225x2, 245x1, 255x5x1 Squat Snatch from floor 95x3, 135x3, 155x1, 165x1, 175x1, 185x1, 155x5x1 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/16/11 at 5:26pm |
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Mondays bench/upper workout was embarrassing... i've got cold/allergy symptoms full bore and have felt like crap
Got all my implements back... took about 10+ throws with the 42#... lost my groove big time, my footwork sucks. Will try to get some LWFD and LH tomorrow. Tonight did a 20 rep squat with 205, felt pretty easy... my best ever is 20 rep with 275... I'm shooting for 315x20 by end of year Squat 205x20 225x3 275x2 315x1 OHS 185x3x3 http://www.youtube.com/watch?v=Mg1OYfvaxhU |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/21/11 at 3:43am |
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Skipped my pressing and deadlifting Friday, allergies just had me drained.... Got in some good practice with the WFD and hammers.... finally hit 110' on the LH...
Deloading this week in case I can make it to Iron Thistle, the wife could go into labor anytime, then Ill be heading to the hospital! |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/23/11 at 2:09pm |
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Just some light stuff to keep loosened up, may do something on Friday since I'm not throwing til Sunday.
this is my favorite complex 5 reps each movement, never take hands off bar 1x95,115,135 Rows Hang Clean Front Squat Military Press Back Squat Good Morning Pullups 2x12 Dips 2x12 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/28/11 at 6:24am |
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Enjoyed the Iron Thistle, great game Jonathan... to bad the weather was shite... I had a couple PRs, Hammers and Sheaf. I really need to build overall strength and hopefully my stones will come up to par. I received some much needed tips on technique for weights and hope to make some major progress by year end... caber is still a WIP...
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/28/11 at 3:10pm |
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Bench
5x5x205 Row 3x5x205 Squat Clean and PP 8x1x185 6x1x205 Chin/Dip superset w/ 25# 3x8 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/30/11 at 2:51am |
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worked yesterday on my footwork with LWFD. Really trying to focus on getting my first spin as tight as possible w/o eating up half the trig. Probably took 20 throws and finally on the last throw hit 58' without fouling... I think I'm gonna be hitting 60+ by end of year, key for me is not trying to throw the weight but to spin with it. Took about 4 throws with HH nothing big there but... LH what a mess
Power Snatch 3x3x95 8x2x135 Squat worked up to 315 single |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 3/30/11 at 3:52pm |
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BS
5x5x225 PC 3x3x185 2x2x205 6x1x225 Chin 2x10 Hanging Leg Raise 2x8 Plank 2x60s |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 4/03/11 at 3:16pm |
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about 10-12 throws with caber I made from a 5x5x16 post, lots of fun with
winds gusting over 30... finally got a LWFD out over 60', i'm starting to get the hang of spinning the weight instead of trying to throw it... however my LH is going down the drain, very frustrating Front Squats 5x3x225 3x1x245 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 4/04/11 at 2:38pm |
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Bench
5x5x205 Row 3x5x205 Pullups w 45# 5x5 Push Press 5x2x185 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 4/06/11 at 4:27pm |
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Didn't start til almost 11, too tired to do anything else
Squat 5x5x225 3x245 1x275 1x295 5x1x315 3x275 5x225 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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BKetch
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Posted: 4/07/11 at 12:17am |
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As a fellow lw, it's good to see what another lw is up to. Keep up the hard work!
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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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s00ner
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Posted: 4/07/11 at 5:06am |
Thanks, wasn't sure if anyone was reading my log or not... it's easy to feel insignificant with some of the numbers people are posting up on here...I look forward to competing with some of the top LWs this year. |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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BKetch
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Posted: 4/07/11 at 11:30am |
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I know what you mean, there are some strong guys on here, but more importantly, some very knowledgeable people. I'm always learning something.
The big LW game is KC (national champs). But there are some other really good ones too. I've done two, Phoenix (Feb) and Glasgowlands in Mass (July) both are run really well with great people, nice venues and have solid competition. |
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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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s00ner
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Posted: 4/07/11 at 3:30pm |
Yep I can't wait for KC... I just started throwing last summer so that will be my first big game as a LW |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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s00ner
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Posted: 4/07/11 at 3:33pm |
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Met today with my track coach from high school and wished I would have done so much sooner... Everything about my stones is jacked... but after just 30 minutes of coaching I hit a big PR(for me) with the 16lb shot...
Hang Snatch 3x3x95 3x3x115 2x2x135 2x2x155 5x1x165 3x1x175 Front Squat 5x3x205 |
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Training to improve is nice... but I train to humiliate the competition. - Shelby Starnes
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ROB EVANS
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Posted: 4/07/11 at 4:25pm |
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Sweet keep up the good work.
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If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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BKetch wrote: