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TRAINING LOG: Jake Sullivan

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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/11 at 3:54pm

3/15/11 - presses

am weight= 291.8lbs

training

incline press- 295x5, 315x3, 335x2, 315x4
standing strict overhead press- 205x5, 225x3, 245x2
cable low rows- 300x8, 345x6 x2sets
close grip press- 275x6, 275x5 x2sets

macros = 62f / 312c / 312p = 3118, ~150g carb pre-WO
meh, it was an alright workout, can't expect PRs every week, but I definitely need to get on a structured peridization type plan as far as weights/reps, I believe that would be more beneficial than just winging it every week. was feeling off today, mostly I assume due to the heavy rack pulls and max hang clean yesterday. I increased cals a bit the rest of the day to help with recovery..
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/11 at 3:38pm

3/16/11 - throws

lunchtime training throws
  • 16# shotput glide - 20 throws @ ~80% hitting about 35' each time, best 43'
  • 53# WFD
    • 10 standing throws
    • 7 or 8 single spins
    • 11 double spins @ ~80%, hitting around 30-32' each time, best 36'+
evening training throws
  • 23.5# braemar - 10-15 throws @ ~80% hitting 30-32', best 35'+
  • 16# shotput south african - 10-15 throws @ 35-37' w/ minimal effort, best ~46'
  • 30# WFD
    • 10 standing throws
    • 10 single spins
    • 5 double spins, all slow and ugly, terrible 
double sessions today due to going to the in-laws for st patty's day dinner. happy with braemar, focus on driving forward a bit more and getting into that reverse C as well as pushing out over the trig

HWFD felt awesome, really getting a good pull both foward and upward, nailed that 36' throw after 20+ throws and was pretty happy with it..

glide felt terrible again, something just isn't clicking so I tried south african in the evening, everything felt more natural and with minimal effort was hitting decent #s, put a little power (~90%) behind a couple of the throws and hit a good starting distance. going to keep up with this for a bit and see if I can get some good #s out of it..

30# WFD blew ass, the standing and single spins were great but when it came time for the double spins I was slowing things down too much and throwing off my balance. I need to focus on keeping speed on the drive and just lessening how intense my release is when I'm trying to work on form.
macros = 59f / 264c / 280p = 2746 cals
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/11 at 3:46pm

3/17/11 - squats

training

front squats (narrow stance ATG)- 225x5, 275x5, 315x3, 365x1, 385x1, 405x1, 315x5
pullups- BWx5 x5sets
RDL- 315x5, 365x5, 365x5, 315x8, 225x12

felt a tiny bit of adductor pain during warmups yesterday throwing so I decided to cut back squats out all together for a couple weeks and just focus on front squats, felt good.

macros = 69f / 237c / 288p = 2771, ~125g carbs pre-WO
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/20/11 at 5:16am

3/19/11 - throws

lunchtime training throws
  • 23.5# braemar - 25-30 throws, 85-90% hitting around 31-33' with a couple @ 35'
  • 16# shot, south african - 35-40 throws, 75-80%, hitting high 30s/low 40s
  • 26# WFD - 10 standing, 10 single spin, ~15 double spin, 85-90% hitting mid 60s, put some juice on the last few throws and hit low 70s each time
braemar- focused on driving forward onto double post while keeping square to the back of the trig as long as possible

south african shot- focused on the active left arm while spinning, getting really wound up driving the knee inwards once in the power position, not focusing on getting down at all yet, felt good.

WFD- broke part of my 5lb plate off the WFD on my first standing throw so it dropped down to about 26lbs. standing and single spins focused on driving the weight out past the trig as well as a good lift. same with double spin. after reviewing phx tape, I need to start my spin earlier as my high point is initially off my left shoulder. I think this may be causing me to use energy (that could be spent on drive) to correct the orbit and therefore lowering my numbers a bit. Will work on this


macros = 53f / 330c / 272p = 2905 cals, 75g carbs preWO and another 100g during, by the end of the 3rd hour I was definitely feeling fatigue despite the calories.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/11 at 3:05pm

3/21/11 - deads

training

hang snatches - 155x3, 175x3, 185x3, 195x3, 205x1 (PR), 215x1 (PR), 225x2 (PR), 225x1
plyo jumps - +50x5 x3sets
hang cleans - 255x5, 270x5, 285x6
deadlifts - 455x5, 485x5, 515x3+2(rest/pause)

http://www.youtube.com/watch?v=_GALoB_a_eU

macros = 60f / 265c / 273p = 2754, ~125g carbs pre-WO

all things considered, this was a great workout. several PRs on the hang snatch, mostly due to me not doing them in a very long time as I previously had been working hip snatches for the most part. Felt good to get explosive and nail my previous PR from the floor in the hang position for a double. Definately sapped energy for the rest of the workout. Cleans were easy until I got to the last 3 reps with 285, just didn't want to get up there. Deads weren't bad but I can def tell I don't have the same kind of muscular endurance I used to, by the time I got to that 4th rep I was crushed.. I guess that serves me right for training singles doubles and triples for so long, but again, all things considered this was an awesome workout. Weighing in tomorrow, should be under 290 for the first time in about a year.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/11 at 3:18pm

3/22/11 - presses

am weight= 289.6lbs

training

incline press- 270x5, 285x5, 305x5
push press- 255x5, 270x5, 285x6
yates bb rows- 225x8, 275x8, 315x6, 365x5 x2sets
close grip press- 275x6, 285x5 x2sets

+core work= hanging leg raises, lying leg raises, weighted hammer spins

macros = 66f / 262c / 292p = 2841, ~125g carb pre-WO

good session, definitely feeling the effects of lower calories. I'm happy I bump calories up to maintenance next week for 3 weeks... close grips are improving so I'm happy about that, hopefully will be hitting all sets in the 300s here shortly. rows felt solid, haven't done yates style underhand grip in a long time, push press felt weak today, I definitely need to bring my wrist wraps so that I can get a good dip before I drive upwards, without them it was overextending my wrists and very uncomfortable, because of that I lost alot of leg drive.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/11 at 2:07pm

3/23/11 - throwing

lunchtime training throws
  • 16# shot, south african - 15-20throws, 75-80%, hitting high 30s/low 40s
  • 56# WFD - 5-6 standing, 4-5 single spin, ~5 double spin, 85-90% hitting mid low 30s
  • WOB - 7-9 standing throws, 3-4 spinning, unk height
  • 28# WFD - 4 throws, hit low 70s on the last 2
shot - south african feeling better, need to work on really getting coiled up good and releasing explosively with a drive to the trig similar to braemar

WFD felt good, in began my turn earlier on the first spin which made me wait what seemed like a lot longer before I could drive to the trig, however, when I did start my drive, I had incredible power. Only once did I actually put any juice on the final pull and nailed about 34' with minimal effort. going to start throwing HWFD on saturday's only. I find that it tears my thumb up too bad during the week so I'm going to go with LWFD drills during the week an both on the weekends focusing on full throws at a lesser effort

WOB felt great, getting a really good stretch on the way back then dropping the hips and powering up. spin feels off, just need to get used to catching the weight and driving it upwards..


macros = 59f / 268c / 271p = 2688 cals, 125g carbs preWO and another 35g during
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3/24/11 - squats/throwing

training

front squats (narrow stance ATG)- 305x5, 325x5, 345x5
pullups- BWx3 x10sets
RDL- 315x5, 365x5, 405x5, 315x8

brutal front squats, left erector cramped up on the 4th rep of the last set and I finished the 5th rep anyways.. it's now saturday and I'm still paying for it..

evening throws training

  • 16# shot, south african - 25-35 throws, 75-80%, hitting high 30s/low 40s

    macros = 66f / 278c / 282p = 2911, ~125g carbs pre-WO

  • need to focus on keeping chest high instead of trying to lead bent over, just need to work on drills for this
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/11 at 3:03pm

    3/26/11 - throws

    thows training
    • 23.5# braemar, ~10 throws, 85-90%, low 30s with a couple around 35'
    • 16# open - south african, 5-6 throws, low 30s, blegh
    • 53# WFD, 4-5 standing throws, 3-4 single spins, 4-5 double spins, best just shy of 37'
    • 42# WFD - 3 throws, 43ish first 2 throws, then 48' last throw
    • 28# WFD - 5-6 throws, first was 68' and it went down from there
    • 16# hammer - ~10 throws, 100-110ish
    braemar - felt off today, wasn't getting a good forward drive into double post and into the reverse C

    open - felt horrible, felt like I've never done a south african before, just couldn't get on it. definitely need to drill alot more so that I'm comfortable going into the Vegas games

    HWFD - felt good though not getting enough leg drive, that 37' was nearly standing, get some leg drive into it and I'll be hitting near 40'

    42# WFD - just hit positions the first two throws and didn't focus on putting much drive into it, put some juice on the last one and it felt great, didn't measure it officially but it was about 2' off of the 50' flag which would be a PR for me

    28# WFD - my thumb was throbbing at this point, lots of pain, got 2 good throws out there (and I wasn't really even getting on it) at about 68' before going downhill fast so I shut it down early

    16# hammer - first time doing hammer since the phoenix games due to my abdominal strain. felt good, no issues hitting full extension. hit quite a few around the 98' range then added a little speed and was hitting 105s pretty easy. Just focused on hitting positions, getting long and keeping my balance. I'll start working on speed and power over the next week or so..

    good session today, was out there for about 3 hours throwing with Brezina, Seckman and another buddy of mine.. definitely need alot of work on my south african but everything else seems to be coming together nicely. Looking forward to open, LWFD and WOB on wednesday.. going to try to do south african drills daily to get the movement dialed in.


    macros = ?? 1st cheat day in nearly a month, lots of spaghetti, some protein shakes and ice cream for dessert, nom nom nom..
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 3/28/11 at 2:20pm

    3/28/11 - deads

    training

    hang snatches - 185x3, 185x3, 195x3, 195x3, 205x3
    hang cleans - 270x3, 285x3, 305x4
    deadlifts - 485x3, 515x3, 545x4
    18" box jumps - BW+ 50lbs x8 x4sets

    +core = hanging leg raises x3 sets

    macros = 70f / 261c / 276p = 2828, ~125g carbs pre-WO

    good workout, happy with everything except how heavy the cleans felt.. back is still a bit tweaked from thursday so I imagine that took some of my explosiveness, but all in all it was still a productive session. haven't done the box jumps before, just wanted to do something aside from plyo jumps, very little knee bend to land on the box, going to increase this to 24" next week and over the next few months increase the weight to +100 or so.. Weigh-in tomorrow then increasing calories to maintenance for 3 weeks until after the vegas games then dropping back down.
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/11 at 3:53pm

    3/29/11 - presses

    am weight= 287.4lbs

    training

    incline press- 285x3, 305x3, 320x4
    push press- 270x3, 285x3, 305x3
    db rows- 120x12 x3sets
    close grip press- 295x5, 295x6, 295x4

    +core work= hanging leg raises

    macros = 85f / 447c / 313p = 3854
    Happy with the weight loss, time to bump the calories up to maintenance.. a little low for the first day but I didn't want to chance too many carbs in the evening.. Workout felt good, damn near had the 4th rep with 305 on push press, just couldn't get the last 3" for lockout.. Close grip presses are finally improving and I'll be up over 300 very soon..
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/11 at 3:55pm

    3/30/11 - throws

    lunchtime training throws
    • 16# shot, glide - 20-25throws, 65-75% focusing on form, hitting high 30s and a couple in the low 40s
    • 28# WFD - 5-6 standing, 4-5 single spin, ~10 double spin, 85-90% hitting mid-high 60s
    • WOB - 7-9 standing throws, 3-4 spinning, unk height
    shot - went back to the glide, too inconsistent with south african, focusing on getting that power leg turned in while keeping the left shoulder pushed towards the back of the trig as long as possible. also focusing on waiting a split second longer so i can get into double post and get both legs behind the shot

    WFD was meh, tried to be too fast with this and I think it screwed up the session.. energy was low and my back is still bothering me from front squats.. at least I got some reps in, going to repeat this with better reps on thursday night

    WOB was ok, need to let the implement get behind me more before i start pulling, really allow it to get my chest to my knees... also still figuring out the spinning WOB, definitely harder than it looks


    macros = 83f / 476c / 319p = 3957 cals
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/11 at 4:01pm

    3/31/11 - squats/throws

    training (rehab workout)

    leg press- 3pps x10, 4pps x10, 5pps x10 ......... worked  up to 10pps x10
    24" box jumps- BWx8, +25x8, +50x8, +70x5, +90x5 x3sets
    pullups- BWx3, BWx3, +25x3 x6 sets, +25x4 (dropped db on 5th rep so it was just BW)
    band assisted GHR- BWx10, BWx8, BWx10
    RDL- 315x6 x3sets

    left spinal erector is still bugging me so decided to not squat and let it rest up. leg press was meh, ok at best, definitely easy and didn't quite fulfill me like squats do. I was happy with the box jumps, 24" box is the highest they go so I'm going to keep doing them with +90 for a while and work up from there in weight.. the GHR/RDL supersets were insane, my hammies were screaming, felt awesome..

    evening throws training


  • 23.5# braemar - 5-10 throws, 80-90% hitting low 30s, best ~35'
  • 16# stone, glide - 15-20 throws, 75-80%, hitting mid 30s, best ~42'
  • 30# WFD - 3 standing, 3 single spin, 5 double @ ~60% hitting mid 50s


    focused on getting wound nice and tight on the braemar, then driving forward and getting into that reverse C. again with the glide, focusing on getting that power foot in position and turned to really wind up my core in additionl to slowing down the explosion so that I can get up on both legs. WFD was really slow, just wanted to focus on the release, driving the weight forward as well as upward..

  • macros = 57f / 522c / 287p = 3739
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/11/11 at 5:42pm

    4/2/11 - throws

    training throws
    • 23.5# braemar, 5-10 throws, 28-33'
    • 16# open - glide, 10-15 throws, 35-38'
    • 53# WFD - 5 standing, 5 single spins, 5-7 double @ 30-33'
    • WOB - 5-8 standing , 5-8 spins
    meh, sick, everything felt horrible, blegh..

    http://www.youtube.com/watch?v=6PwH1FrMObY
     
    *****
     

    4/5/11 - throws

    am weight= 289.4lbs

    lunchtime training throws
    • 16# open stone, 10 standing throws, 15-20 glide
    • WOB - 12-15 standing throws
    • light hammer - 5 w/out boots, 6-8 w/boots
    widened up the stance on the standing throws and focused on opening up later on the glide, lots of work to be done here

    focused on really reaching back with tight hamstrings and getting good hip drive

    haven't practiced hammer much lately, need to work on speed and getting down lower to utilize more leg drive


    macros = 80f / 473c / 318p = 3895 cals
     
    *****
     

    4/7/11 - deads/throws

    training

    hang snatch- 185x3, 195x3, 205x3
    hang clean- 225x5, 285x3, 305x1
    24" box jump- +90x5 x3sets
    deadlifts - worked up to 615x1 (gym PR)

    evening throws training
    • 15# open stone - 10 standing @ ~38', 10 glide @ ~42'
    • 30# WFD - 5 standing, 5 single spin, 5-7 double best 69'
    • light hammer - 5-7
    • WOB - 5-10 standing

    right erector is bugging me now and I'm still sick.. workout was ultra shitty, aside from the gym PR that didn't feel too hard, just wanted to work up to a heavy single so I shut it down at my PR althought I'm sure I still had a good bit left.

    stones are feeling better though still need alot of work on the glide

    WFD felt smooth, just getting the reps in

    again with hammer, just getting reps in, speeding things up and working on balance/leg drive

    working on hip drive with the standing WOB, no spins yet as I don't want to piss of my erectors too much

    macros = 78f / 486c / 307p = 3930
     
    *****
     

    4/8/11 - presses

    am weight= 285.8lbs

    training

    incline press- 275x5, 275x5, 295x3, 315x1, 335x1, 355x1 (PR)
    push press- 225x3, 275x2, 315x1, 225x3 (strict)
    low cable rows- 300x8, 345x6 x2sets
    close grip press- 295x4, 275x5 x2sets
    low back extension- BWx20 x2sets

    +core work= lying leg raises

    macros = 87f / 479c / 326p = 3974

    still feeling sick but not a bad workout with all things considered.. close grip presses and push presses felt very difficult but oh well, did some low back extensions to help rehab the erectors
     
    *****
     

    4/10/11 - throws

    training
    • 16# open stone- 10 standing throws @ 38-39', 10 glide @ 39-42'
    • 30# WFD- 5 standing @ 50', 5 single spin @ 60', 6 double spin @ 69'
    • light hammer - 6-8 throws @ 115'
    still working on opening up later without sacrificing speed to the trig, need lots of work on this

    WFD feels smooth, looking for some big #s in vegas

    hammer is feeling better, turned on the speed a bit, need to work on utilizing leg drive more and controlling balance since I've been away from the hammer for so long due to the abdominal injury

    re-injured the left adductor again, very minor but this is going to affect squats tomorrow, need to get this rehab figured out so I can start squatting normal again

    macros = 79f / 398c / 318p = 3552 cals

    http://www.youtube.com/watch?v=6SNn_hYST08
     
    *****
     

    4/11/11 - squats

    training

    jump squats (narrow stance ATG)- 225x5, 225x5, 275x5, 275x5, 315x5
    squats (narrow stancce ATG)- 365x3, 405x3
    GHR- choked red bands x8, x6, x6
    pullups- BWx3 x6sets
    RDL- 315x6, x3sets 

    squats felt good, no issues with the adductor or erectors, stopped at 405, don't want to tax the CNS too hard so lose to comp


    macros = 80f / 443c / 332p = 3862
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/11 at 8:13am
    Hey I saw your post on Duncan's log about those side throws and then read how they helped your weights. I think I am going to give those a shot Thursday when I throw weights. Thanks for the drill!
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/11 at 10:40am
    Dammit Jake...we weren't going to tell Tom, remember?
    The man in the arena.
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/11 at 11:06am

    hahahahaha, yeah Duncan, I forgot..

    Tom, tell Duncan to forward you the video I sent him of Vierra doing them.

    I do at least 5-8 standing throws before moving to 5-8 single spins before moving to 5-10+ double spins with the weights every WFD session. It is certainly helping me. Just to try to crush the weight out there on every one.. that is, unless you have the endurance for it. Fat guys like me sure as hell dont, haha..

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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/11 at 5:12pm

    4/12/11 - throws

    lunch training
    • 23.5# braemar- 15-20 @ 33-35' with the majority being a couple inches shy of 35'
    • 28# WFD- 6-7 standing @ 47-50', 5-6 single spin @ ~58', 5-6 double spin @ 68-73' with 3 over 70'
    • 56# WOB- 8-10 standing, 3-4 spinning

    evening training
    • 16# open, glide- 15-20, unk distance
    • 16# hammer- ~15 throws
    braemar and WFD feeling very good, looking forward to some good throws in vegas on fresh legs.

    focusing on keeping legs stiff on the WOB and getting a good hip pop, a bit akward at first but it's coming along. no standards to train with so it's difficult to tell if it's affected my throw any, I'm really gunning for 16' standing in vegas.

    open is my worst enemy: if i get my power leg in position I open early, if I stay closed I don't get my leg in position.. time to do some more drills to get that muscle memory on my leg and torso

    hammer felt good, got some good pointers from ryan seckman which helped me out alot considering I didn't throw hammer for nearly 5 weeks after the phx games due to my abdominal injury. considering I'm a n00b, that definitely affects my technique.. i got my high point off behind my left shoulder and started working a more horozontal orbit to get a wider orbit, looking forward to putting some juice on it this weekend.

    macros = 79f / 541c / 292p = 4063 cals

    http://www.youtube.com/watch?v=32W-v9JFTKg

    I'm definitely looking forward to the next few days off whilst getting ready for vegas. Going to do some foam rolling and super hot showers to help loosen up. Shooting for some big numbers this weekend.
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/11 at 2:21am
    Jake, did ten of those throws and they helped a bit. Need more work on catching the weight before I throw it but I feel where this comes into play thanks.
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/11 at 2:28am
    Jake, your macros look great, can you outline a day of your food?
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/11 at 2:57am

    I'm glad it helped Tom.. not sure if Duncan forwarded you Vierra's video or not, but I can send it if you like.. it's taken from the back of the trig so might help you with the other angle?

    Thanks Craig, glad you approve.

    My training days are always higher calories and I'm at maintenance calories right now. I drop them down again next week for a month. Carrying too much flubbo. I'm down nearly 20lbs and still hitting PRs in both throws and lifts so all is good at this time. Another 25 to go and I should be sitting around 15% @ 260ish at my short height of 6', haha

    Yesterday calories were around 3300 since it was an off day. Those days are boring so I'll post my last training day's calories. So monday was my last training day, per my calorie counter I ate:

    bfast= 3 scoops whey, 1 banana, 1 apple, 3 packs oatmeal
    lunch= 2 scoops whey, 1 box mac&cheese
    preWO= 3 scoops twinlabs ultra fuel (75g carbs)
    *threw at lunch*
    postWO= 2 nutri grain bars, 2 scoops whey
    evening preWO = 3 scoops twinlabs ultra fuel
    *threw at home*
    dinner= 2 scoops whey, 6 scrambled eggs

    I'm lazy, thus all the shakes. I don't always have that many shakes, don't judge me with those snake eyes!!!!!

    I also don't typically throw twice a day, but last session before vegas and I really needed to work on hammers/open stone and open stone still hasn't improved, haha.

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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/11 at 11:21am

    4/17/11 - Vegas Games

    2011 Las Vegas Games- 2nd place overall in A group
    • 22# braemar - 2nd - 34'6.5" / 36'1.5" PR / 36'1.5"
    • 16# open - 3rd - 40'11.5" / 42'3.5" / 41'2"
    • HWFD - 6th - F / F / F
    • LWFD - 1st - 70'11" / 72'1.5" / 75'8" PR / (extras = 74'10.75" / 70'9")
    • HH - 1st - 92'9" / 91'5.75" / 93'5" PR / (extra = 91'8")
    • WOB - 1st @ 15'
    • Caber - 3rd - 17.5' 100# - 2:30 / 10:45 / drop
    http://www.youtube.com/watch?v=SMpzZeMP-tU

    Very fun games, thanks to Steve Conway for judging and the rest of the crew for making a good time out of a small field despite the last minute issues. Also big thanks to Jon O'Neil's dad for marking for us and thanks to Jon for helping fix my WFD issues I was having for some strange reason.

    Here are my thoughts about the events for my own notes and for anyone else that cares:

    Braemar - felt good and nailed a PR, however, after watching the video I look slow. I need a faster/stronger pop once I get down into double post, as well as pushing all the way through.

    Open - blegh, horrid. I'm done with the glide. I've got a few local people who can help me out with the south african so I'm going to start working this exclusively, I need to get this up to 50'.

    HWFD - way off.. stayed up too late and skipped breakfast, two very dumb mistakes. My cast was off, my hips were slow and my pull was late which resulted in 3 ugly fouls.. the crappiest part was that all throws were 37+ ft which would be PRs and would have taken the event. meh,excuses right?

    LWFD felt good after fixing my cast issues, still pulling late and slow hips after the 2nd spin. Nailed a PR and I'm very happy with that, I've got my sights sent on 80' now. Need to remember to keep that arm long and drive hard to the trig.

    HH was good but not good enough despite a PR and 1st in the event. Only got to practice hammers 4 times in the 6 weeks between Phx and Vegas due to the abdominal injury. For a n00b like me, that's not good as my form had broken down. Will be focusing on staying very long and off to my right during training. Also need to work on pulling my arms in on the release, I know that's costing me.

    WOB felt off for some reason. Mainly because I don't have standards to train with so I wasn't pulling all the way through and therefore releasing early. Once I got this figured out I cleared 15' pretty easy. Unfortunately I took so many throws due to misses I was gassed quite a bit. I hit the bar at 16' (standing) twice and then didn't come close the 3rd time. I'm going to be building a standards here pretty soon and just working reps with 15' I want to hit 17' by the end of the season. I just need to get in the reps.

    Caber was awesome. I don't care how shitty it looks in the video (from a technical standpoint). I've yet to turn an A caber and I did it, that was the first step. Now I need to get a lot of time in. I need to carry it a bit higher, more upright and run longer/stop trying to chase it and pull all the way through.

    On a side note, after the games I went to this place called "Hash House A Go Go". At first I thought it was going to be some raunchy strip club/restaurant but my friend assured me. Boy was I surprised. AWESOME food and ENORMOUS portions. Definiately a must if you're going to be in Vegas (or San Diego) any time...ever.

     
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/11 at 7:19pm

    4/20/11 - deads

    am weight = 290lbs

    training

    deads - 515x3, 565x2, 605x1, 515x5
    sledgehammer swings- 3 sets 10 on each side

    + core work

    macros = 62f / 273c / 284p = 2823
    wanted that 605 for a double but it just wasnt there tonight..
     
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    4/21/11 - presses

    am weight= 285.8lbs

    training

    flat bench- 275x5, 315x3, 365x1, 385x1, 315x6
    strict OHP- 205x3, 225x3, 245x3, 265x1, 225x5
    one arm cable rows- 180x6, 195x6, 210x5

    +core work

    macros = 72f / 272c / 267p = 2838

    meh, wanted 405.. max would probably be 395-400ish but I didn't want to push it 100% considering haven't benched in nearly 4 months... also sprained my wrist on stones in vegas so it's not feeling top notch just yet, had to wrap it for all the sets, but it wasn't too bad.
     
    *****
     

    4/22/11 - squats

    am weight = 284.4lbs

    training

    oly squats (high bar, narrow stance)- 225x5, 275x5, 315x5, 365x3, 405x3, 455x3, 495x1
    front squats- 225x3, 275x3, 315x3
    pullups- BWx5 x8sets
    RDL- 225x8, 315x6, 405x4


    macros = 70f / 249c / 285p = 2801

    eased back into some heavy-ish squats today.. felt really good, especially considering I did them oly style, switching from PL due to the nagging groin injury, oly style doesn't bother it at all.. now I've just got to keep the knees healthy. Took it easy on front squats to see how the spinal erectors felt, which was pretty damn good..
     
    *****
     

    4/23/11 - throws

    training
    • 23.5# braemar- 7-8 @ 34-35'
    • 16# open- 4-6 south african @ 35-38'
    • 56# WFD- 3-4 standing @ 25-28', 2-3 single spin @ ~31-34', 3 double spin @ 35-37' with best of ~38'
    • 16# hammer- ~10 @ 90-115'

    trying to get more explosve on braemar, definitely feeling slow from squats the day before. just focused on footwork on the spins. WFD felt great, surprisingly.. fixed the cast so the high point was in front of me rather than off my left shoulder which turned around the whole throw.. put a little juice on it and hit a sweet PR that I didn't measure (eyeballed from a 35' flag marker). hammer felt ok, most of the throws were slow, just hitting positions, put some juice on the last couple..
    macros = ?? easter weekend = I don't care
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/11 at 3:19am
    Stone
    I don't like to give stone/shot advice cause I'm horrible at it myself.  You glide; however, is just a hop, stop, and throw. 

    Weights
    The start of your HW was a mess.  You aren't replacing your feet which is making your first step HUGE.  Right foot goes where left foot was.  It's all downhill from there.

    You do the same thing on the LW, but you're able to correct and overpower it as it lighter.  Basically doing what you do is costing you a ton of room in the box.  Your last throw with the 28 is so much better, hence the PR throw. 

    I think slowing down out of the back might help you quite a bit.  I am painfully slow out of the back with my weights, esp my 56.  Look at your cast compared to mine:

    http://www.youtube.com/watch?v=_P10pnMUJU8

    I'm in no way saying my way is the best, just that it may help you get into the correct positions easier than stepping on the gas right out of the gate.  Once you're hitting the positions every time, then it's easier to add speed.  Make sense?

    Hammer
    Hard to see from that angle, but it looks like you are letting the ball drift to your left.  The more you keep it right, the longer pull you can get on it. 

    Caber
    Your carry is too low and your pull is late.   
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/11 at 3:36pm

    craig- thanks for your input, it helps alot. I'm not doing the glide anymore, I'm horrible at it and even when I speed it up I just can't hit the positions. I'm going to pull a nancy here and start spinning, meh, whatevs. I had already been contemplating slowing WFD down again as my footwork was feeling off. I had been going "painfully slow out of the back" as you indicated for several weeks and that fixed alot of my prior WFD issues, when I sped things back up, I think it kind of screwed with my footwork a little. I'll definitely do that. I've got a comp coming up next weeknd so I'll probably get 2-3 more sessions where I'll train it nice and slow. I'm a pretty quick learner so I'm thinking I can fix things relatively fast. I just need to remember to drill before my full throws, that always helps the most. You are exactly correct re: hammer.. a friend was telling me that same thing, I need to stay off to my right more.. going to slow things down on this as well to try to get over to the right side more. I agree about the caber as well, difficult to fix this when the only time you get to work with a caber is in competition. Everytime I have one all done up someone comes and breaks it.. I just made a cheap caber to practice with, 3 20' 2x6s all bolted/liquid nailed/screwed together with a taper for my hands and that's it. That should help with picks/carries. Again, thanks for the input.

     

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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/11 at 3:40pm

    4/25/11 - deads

    training

    hip snatches- 155x3, 165x3, 175x3
    hang snatches - 195x3, 205x2, 215x2
    hang cleans- 225x2, 275x2, 295x2, 315x2
    24" box jumps- +50x5, +70x5 x3sets
    deads - 405x3, 495x2, 545x2, 585x2, 605x2 (rep PR)

    + core work = ab roller & hanging leg raises

    macros = 65f / 258c / 284p = 2805 w/~140g carbs pre-WO

    hell yes.. I've been wanting that 605 for a double for some time now. doing deads at the very end of the workout makes it hard enough to break through barriers so I was super happy with this.. the lacerated flesh and resulting blood running down my shins are damn worth it at this point.. pre-workout carbs are dialed in (I think) and energy was pretty good the whole session. Looking to be close to 270 by the end of this 4 week cycle then back to maintenance for a couple weeks.

    *note, I had forgotten how awesome the ab roller nails the abs, that felt pretty good.. definitely need to add those regularly.. I can definitely feel my core getting stronger.

    In light of better throwing sessions, I've decided to change my weight training schedule arond a little. I'm going to be squatting on tuesdays instead of pressing. This may not be most ideal for weight training but I'll still push hard and get good sessions and I'm hoping I'll get more positive results out of my throwing on the weekends. Throwing while uber fatigued from a heavy squat session is teh suck..
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote adambrezina Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/11 at 3:55pm
    good looking numbers big guy keep up the good work
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/11 at 3:33pm

    thanks adam..

    4/26/11 - squats

    am weight = 285.8lbs

    training

    oly squats (high bar, narrow stance)- 315x3, 365x3, 405x2, 455x2, 495x2, 405x5
    pullups- BWx5 x8sets
    lying leg curls x3 sets


    macros = 57f / 273c / 301p = 2848

    one of those meh squat days.. having issues with my left achilles tendon, a very strong dull pulsating pain, not sure why... I didn't do anything that caused immediate pain, I've been battling it for about a week now though and I'm wondering if it isn't the antibiotics I'm on for my sinus infection. The infection is gone and I've been on for 7 days so I'm just going to end it tonight so hopefully by my next squat session I'll be good.. also going to roll it out, ibuprofin and ice. aside from that, the squats felt good, looking for that 495 for a triple next, then I'll move up a little bit.. knees are responding well to the oly squats so long as I start wrapping them at 400.. diet is back on track after this weekend and weight is about settled back in..
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    Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/11 at 10:43am

    Originally posted by C. Smith C. Smith wrote:

    Weights
    The start of your HW was a mess.  You aren't replacing your feet which is making your first step HUGE.  Right foot goes where left foot was.  It's all downhill from there.

    You do the same thing on the LW, but you're able to correct and overpower it as it lighter.  Basically doing what you do is costing you a ton of room in the box.  Your last throw with the 28 is so much better, hence the PR throw. 

    I think slowing down out of the back might help you quite a bit.  I am painfully slow out of the back with my weights, esp my 56.  Look at your cast compared to mine:

    http://www.youtube.com/watch?v=_P10pnMUJU8

    I'm in no way saying my way is the best, just that it may help you get into the correct positions easier than stepping on the gas right out of the gate.  Once you're hitting the positions every time, then it's easier to add speed.  Make sense?

    so I practiced LWFD today and it made me think.. are you saying I'm moving too far left/right on my cast, or too far forward, therefore losing ft in the box?

    TYPICALLY, my right foot lands about 6" left of my left foot when I'm (replacing my foot). In the comp video, it was crazy off because of my back foul making me paranoid so I jumped pretty far forward, combo that with a shitty cast and late pulls and side foul two fold..

    I was working on staying towards the back of the trig today and it seemed to help, however, I didn't give any of them any gas at all so its hard to tell, I don't even think I broke 60' once. I'm going to keep drilling that initial foot placement so when I step on the gas it sticks.

    Any thoughts on how to fix my cast? My high point is always over my left shoulder, maybe at about 10 o'clock, 10:30 at best and that's causing my low point to be around 4:30-5 o'clock, so if I'm not super active in getting around to fix my orbit, it's all off (which you could see in my WFD vids from vegas).

    Thanks for the help!! 

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    Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/11 at 1:29pm
    I was talking right/left, as I couldn't see front/back.

    I'm not sure you're really that far off with your cast.  That has to start out of the back though, and is all timing on when you start your spin in relation to the weight.  Come out of the back a little sooner, note what happens.  Come out of the back a little later, note what happens.  Throwing near 40 with the HW and you're getting into territory where you will probably have little nuances that work for you.  It takes time to find 'em.    
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