TRAINING LOG: Jake Sullivan

threw on Saturday, it went ok. Need to drop my hips better on Bstone, not getting any snap and letting my upper body push too far forward. Open is getting better, again, still need to keep hips lower. Trying to get out of the get the left down and pop mindframe and instead get the left down and turn. Positive results still. Hammer, funny story. As I was waiting for the other guy to show up before we started throwing, I went back and watched a hammer tutorial. More specifically, my own hammer tutorial. The whistle analogy, using the right hip to drive the hammer across and up IN FRONT of me (vs way out to the left) while staying loose and relaxed, pushing with the left hand to continue acceleration behind me. Yeah, my own tutorial. Just goes to show, don't lose sight of what is proven to work while in your pursuit of the next level. Almost this entire year has been spent trying to better my throws from last year, when all I had to do was keep at it and get faster. Duly noted. Oh yeah, hammer practice went fantastic.

Moving on..

SAT 9/5 - DAY3 @ 2PM

• C2 Rower (intervals with the missus) 1000m in 3:54, 1000m in 3:52, 500m in 1:58
• 2x10 stepup onto 19" bench
• broad jump into high jump 2x5
• speed squat 135x5x3sets
• band woodchops 2x10

The 500m was supposed to be a sprint, but I came out too fast and crashed hard. I had a solid 1:26 pace until 1:00 and my body just shut down. Only reason I finished the 500m was because my wife was giving me crap. I took 30ish seconds to regroup and finished out at a slow pace. The rest of the stuff took about 30 minutes to do at a leisure pace which was solid.

MON 9/7 - DAY1 @ 4PM

• Hip snatch 155x3x6sets
• 30 pullups (10x3)
• Front squat to 365x2, 405x1
• Hanging knee ups & band ab pushdowns 2x12

This took about 80 minutes after warmup only because when I finished the double at 365 I decided I was going to go for a single with 455 so I took some extra time resting between the sets. After 405 flew up, I then decided I didn't want to push too hard since I've got Estes this weekend. Last thing I need is to burn out or get hurt so I called it there. Was supposed to do some 800m shuttles but meh, didn't feel like it.

Threw some stone and hammer this morning. Went well. Kept hips low on standing throws and pushed a bit harder against my left leg during the set up. Been working on a more active left arm for a stronger block and I think this is doing well. Best throw was 48ft standing so I'll take that for now. Did a couple wheel drills to work on pulling the stone (keeping right hip in front). From there I took about 12 full throws with the spin. Keeping hips low and in front of the stone. Body still wants to gravitate towards jumping at the front but its getting smoother. Widened my stance out of the back which snapped my lower body around better at the front. Again, thinking max time on the ground = max time to apply force, keep hips in front, almost like I'm dragging the stone. Went 53 for the best of the day. Considering I'm fatigued (like usual), still had a few good tosses. Hammer was just as good as Saturday with a best at 137. Working, again, relaxed and loose like the whistle analogy. Catch, accelerate, let it climb, catch, accelerate, let it climb, etc. From there, adding speed from the end of the throw forward. Just focused on adding speed on #3 and around into the finish.

Going to do some RDLs and thrusters tomorrow followed by some more throwing and it's time to rest for the weekend.

went to be late Monday and couldn't get going yesterday morning so I pushed squats back to the afternoon..

TUES 9/15 - DAY1 @ 420P

• Snatch high pulls from pins against doubled mini band - triples to 225x3sets
• Pullups 8x4
• Squat 5s up to 405x5
• 19" step up 2x10
• Hanging abs w/band ab pushdown 2x12

405x5 was belted and with light knee wraps. Wasn't easy and wasn't terribly hard but it def required a fair amount of effort. Would've preferred to hit some heavy triples but with Loon this weekend and Celtic next, I opted to drop the volume a little and keep the intensity high. About a 1/2 hour later my back pretty much shut down for the night. Sigh.

WED 9/16 - DAY2 @ 415A

• Snatch grip rdl up to 225x15x2sets
• Yates grip rows up to 225x12x2 sets
• Thrusters up to 225x5x2sets
• Tricep extensions on rings 2x12
• Ab roller 2x10

Again with lower volume and higher intensity. Kept the weight lower and hit some extra reps, this felt good. Took a shade over 60 minutes to complete.

WED 9/16 - THROW @ 540A

• 15.5# stone x stand no reverse, full braemar, middle drills and full throws.
• 49# & 28# wfd

Good positions and fair distances relative to fatigue from last night and this morning. Still visualizing pulling the stone which is essentially just waiting to strike until my left arm starts pulling back. Great success. Weights feeling ok, but drifting too far left on the first turn leaves me barely out the left side on the finish. Worked on shifting weight back to my right side during the entry, this is keeping my turn tighter and gives me more room. No huge throws here obviously, but everything feels on point. I'll hit some 14# hammer this afternoon and chillax for the rest of the week.

legs last night

MON 10/19 - LEGS @ 6P

• Squat to 275x10
• 19" step ups 2x15 each side
• RDL 135x15x2sets

Warm up to finish = 52mins

This was miserable. Squat went bar, 95, 135, 185, 225, 275 all for 10s. Finished up very nauseated despite some decent rest gap toward the end. Crawled inside and laid on the tile floor under the overhead fan for about 20 mins. 1# steak and 1/2 dozen eggs to finish the night strong. Goal is 315x10 and to do 50 repss total of the step ups and RDLs next week. Should probably add in some ab work, meh.

TUES 10/20

• 13.25mi bike ride into work in 54ish mins

BW @ 261

not really feeling like training much lately. lol. I hate moving through the workout with 30 second rest times so I started thinking about what I could do to increase volume a little while keeping my overall time down. Last week rest time was minimal and got pretty sick towards the end, today was a fair success.

TUES 10/27 - LEGS @ 430A

• Squat up to 275x10 (80% effort here), 135x20 (80 total reps)
• Pullups x60

52 minutes. Not bad, wasn't incredibly slow, wasn't incredibly fast. I likely could've done 295x10, but my GAF was dropping considerably with every rep of 275.

Rode bike into work. 13.25miles in 56:00. Legs are crushed.