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TRAINING LOG: Tom Lawrence

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/17 at 7:32am
Missed you Saturday
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/17 at 11:56am
Originally posted by Silverback Silverback wrote:

Missed you Saturday


Missed you as well, plus a chance to see Durso again and an opportunity to throw with Bill.  We were up in Rome, GA for a thing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/17 at 6:02pm
Finished out last week of normal protocol running max sets of 6.  Fatigue was up and strength was down, but quitting doesn't get it done.

Saturday 3/25/17 was a 5k Yoda Hike for charity.  The DOMS have got me today.  Heading into a week of sets of 4 coming up.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/17 at 1:07pm
Monday 3/27/17

Chiro and yoga.  All is well.


Tuesday 3/28/17

Push Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165, 175


Wednesday 3/29/17

Dead Lifts
  • 45x10, 75x10
  • Then sets of 4 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295
  • Still working off the effects of the loaded 5k.  Feet are killing me, so this slowed down deads.

Yoga later and sleep.  Need sleep.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/10/17 at 1:22pm
Last week was normal protocol of 8s, plus recovering from an unrelated neck and a foot injury.  I have also nailed down my diet changes and am getting back to regular training this week.

Non-update complete. Wink

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/17 at 1:46pm
Monday 4/10/17
Not on-sight at normal gym, so I did an OHP variation workout with very heavy Viking Presses.  It did the job.

Tuesday 4/11/17
Worked on sheaf towers.  My original design crashed, so I refurbished my lightweight setup.  All that is left is to raise them.

Wednesday 4/12/17
Finally back in my normal gym.

Dead Lifts
  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 4 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
  • Felt amazing


Tom


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/17 at 7:27am
Thursday 4/13/17

Bench Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 4 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195



Friday 4/14/17

Squats
  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 4 with 135, 155, 175, 195, 215, 235, 255

T-Bars
  • 3x8 with 70

Yoga in the PM


Saturday 4/18/17

Lots of GPP stuff and I finally got the new height towers up.  The indices are marked on the uprights, so I can use easily for WOB and sheaf.  Here it is set at 18'.

Deleted pictures due to Photobucket shenanigans.

Happy Easter, y'all.

Tom




Edited by TomLawrence - 8/03/17 at 10:24am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/17 at 12:55pm
Sunday 4/16/17

Sheaf
  • reps x lots. 
  • Working the single backswing and pull that I learned from Brittney Boswell, all over 20'.

Major cleanup and reorganization of equipment.  I have it all on a cart now, including Roland's mini-implements. 

Deleted pictures due to Photobucket shenanigans.
 


Monday 4/17/17

Yoga

Light Hammer
  • Winds x 100

Tom



Edited by TomLawrence - 8/03/17 at 10:24am
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Tuesday 4/18/17

Training at work had me miss the gym, so instead I did an 80 rep pushup complex and a bunch of dumbbell curls.  That's just about a bro as you can get.


Wednesday 4/19/17

42# WOB x 10

O-Stone walk and pop drill

Yoga

Tom


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Finished out last week with shoulder complexes, squats, and a whole lot of rain.

Tuesday 4/25/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185x2

Throwing will resume tonight

Tom

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Tuesday 4/25/17

Had intended to do stone, but my wrists were too beat, so...

LWFD
  • Hold the X drill
  • Single turn x 3, don't know why I bother
  • Full throws x 10
  • Smooooth and all fair despite a muddy trig


Wednesday 4/26/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375
  • Yup


Thursday 4/27/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 195, 195

Tom

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Finished out last week with squats, which are still lagging behind my other lifts.  Good thing I'm not a power lifter.

Monday 5/1/17
Lots of calisthenic complexes.


Tuesday 5/2/17

Push Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155

Braemar Press
  • 2x10 per side with 50


22# Stone
  • Throws from the board x 5
  • Braemar x 8
  • Right knee didn't want to play along as well as it should.

42# HWFD
  • Hold the X drill
  • Fulford drill
  • Full throws x 6
  • All good but the last one which went wild out the right side of the trig as I flew left.  Dew on the handle.

Light Caber
  • 1 pick and walk, then turn and throw just to end on a better note than the HWFD crash
  • 10:00

Tom



 
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Wednesday 5/3/17

Riding the fatigue from the previous night.  Whew!

Dead Lift
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275


Thursday 5/4/17

Bench Press
  • 45x10, 65x10
  • Then sets of 5 with 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215

Pull Ups 
  • 4x5, parallel grip

Sheaf
  • Bottom drills against a band since it was raining like ragnarok
  • 4x10 fast

Tom



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/17 at 11:09pm
Saturday 5/6/17

5k Yoda Hike

Light Hammer
  • Winds x 2 sets
  • 1 wind throws x 3
  • 2 wind throws x 3
  • 3 wind throws x 6
  • Chasing time before an incoming rainstorm

Sheaf
  • Full throws x 5
  • Then the storm hit

Good day.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/17 at 12:22pm
Sunday 5/7/17

  • Re-rigged the sheaf towers.  The plastic guy rope stakes were crap, so I put in metal ones.
  • Added weight to my practice caber.
  • Calisthenic complexes


Monday 5/8/17

22.2# Braemar x 10

Sheaf x 10

Note for interest:  the Destroyer got home from school and I was reviewing his day with him.  Turns out he ran a mile in PE, just because.  After homework he went to karate for an hour and did strength and balance challenges with his class.  He won all of them. 

Then we came home and he wanted to throw stone.  As noted above I did 22# Braemar, but he did 8# open (two hands).  I stopped at 10 throws, but he did about 30, all because he got so pissed off at not being able to make it go any farther.  Then he said he couldn't lift his arms anymore.  Chocolate milk to fix that.

He's six.  All of this is self initiated.  What has happened to my happy-go-lucky kid?  Lowercase hviii.


Tuesday 5/9/17

Push Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125 135, 145, 155, 165, 175, 185, 195, 205 (PR)
  • Finally broke the 200 threshold

Hope to get some hammer or WFD done later.

Tom


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Tuesday 5/9/17 continued

LWFD
  • Hold the X drill
  • Throws x 12
  • Trying to put the gas on in the second turn = one foul and two restarts, but otherwise good throws

Caber
  • 1 pick and Braemar just to check the new weight.

Tom


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Wednesday 5/10/17

Dead Lifts
  • 45x10, 75x10, 95x5, 115x5
  • Then doubles with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355, 375, 395

My body is telling me to hold off throwing tonight but do other calisthenic work instead.  I just might listen.

Tom

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Thursday 5/11/17

Bench Press
  • 45x10, 65x10, 75x5, 85x5
  • Then doubles with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225
  • Done

Friday - Saturday = travel

Sunday 5/14/17

Mowed the field, properly stored the cabers, remarked the trig -- all boring but necessary maintenance.

42# WOB x 10

Sheaf x 10

I need to get back on hammers tomorrow.  Right now they suck.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/17 at 4:36am
Last week was a lifting protocol of max sets of 12.  It, like all light weeks, felt awful and probably did me a lot of good.  It also wasn't worth logging the minuscule weights.

Throwing was fine as well, including a glorious hammer practice.  I found my groove and ultraviolence at the same time. 

Back at normal stuff today.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/17 at 7:20pm
Monday 5/22/17

Calisthenic complex and yoga

LWFD
  • Hold the x drill
  • Full throws x 8
  • Inconsistent today and then the trig got slippery

Sheaf x 10

Doing the work.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/17 at 7:01am
Had an aunt go through end of life struggles and funeral this past week, so I fell off logging.  I have been lifting and throwing though, between waves of thunderstorms and family travel.  I'll be back on proper record keeping this week.

Blairsville Games on 6/10 coming up quick.  Stone, LWFD, Hammer, and WOB all feeling good.  Sheaf, HWFD, and caber need more work.  I did get a nice new blue 42# from Landrich Power Systems to aid in that:

Deleted pictures due to Photobucket shenanigans.

Thanks Mike!

Public Service Announcement:  I was replacing worn shackles on my WOB and WFD implements when I got the new 42#.  Turns out my HWFD was an inch short and my LWFD was two inches too long.  It was all in ring size and shackle size tolerance changes I made that stacked up, now all fixed at back at 18" for both implements.  If you haven't checked your practice implements against the NASGA rules lately, now would be a good time.

Tom



Edited by TomLawrence - 8/03/17 at 10:23am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/31/17 at 10:18pm
Sunday 5/28/17

16# Hammer
  • 1 set of winds
  • 10 throws

28# LWFD
  • hold the X drill
  • 10 throws

42# WOB
  • 4 throws
Going with my pre-games protocol of pretty much no wind-ups or staged throwing.  Just warm up and go full throws.


Tuesday 5/30/17

Supposed to do push press but couldn't get a rack.  So I benched instead. 

Bench Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215

Calisthenic complex


Wednesday 5/31/17

Dead Lifts
  • 45x10, 75x10, 95x6, 115x6
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355

42# HWFD
  • hold the x drill
  • 6 full throws
  • I restarted three times on my seventh throw, just ending up spinning in the mud so I called it before I hurt myself

Tom


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Thursday, 6/1/17

Push Press
  • 45x10, 65x10, 75x6, 85x6
  • Then sets of 3 with 95, 105, 115, 125, 135, 145, 155, 165, 175, 185



Friday 6/2/17

Squats
  • 45x10, 65x10, 95x6, 115x6
  • Then sets of 3 with 135, 155, 175, 195, 215, 235, 255


22.2# Braemar
  • throws from the board x 3
  • regular throws x 8

42# WOB
  • throws x 4
  • plenty of power, but I was rushing it and missing the timing


Saturday 6/3/17

Assembled an inversion table
  • Duncan's PTs recommended it for both the boss lady (as a marathoner) and me as a LOFT athlete.  I tried it out for an experimental 10 minutes at 45 degrees and liked it.
  • Any of y'all have experience with them?

Tom

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It's a games week, so light lifting and throwing.  Also dodging the rain.

Monday 6/5/17

42# WOB
  • throws x 5
  • leaving it out front.  The boss lady said I was rushing it.

Tuesday 6/6/17

Dead Lifts in triples up to 70%


Wednesday 6/7/17

Push Press in triples up to 70%

Games Medley
  • 22.2# Braemar x 5
  • 42# HWFD x 5
  • 28# LWFD x 5
  • 42# WOB x 5
  • 16# Sheaf x 8
  • As long as I slowed down, I was ok on all things.
  • Jeff and Nate helped me dial WOB back in.  In brief, I was pulling too early and not following through.  It's amazing how quickly bad habits can sneak back in when you get rushed.

Tom


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Thursday 6/8/17

Squats in triples up to 70%

Remaining Games Medley
  • 16# Hammer x 6
  • 42# WOB x 3
  • Sheaf x 6
  • Caber x 3

Headed into the Blairsville Games tomorrow morning.  I'm feeling ok about everything but sheaf and caber -- sheaf because I'm short of where I wanted to be and caber because it's caber.  Regardless, it will be a good day with friends.

Tom

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Saturday 6/10/17

Blairsville Scottish Festival and Highland Games

Beautiful day at home.  John Allen stepped in as our AD for the event with Dave "Butterbean" Summers acting as co-AD.  Eleven As and eight Masters ran like clockwork through the day and we were done by 3:00.  That even included a long lunch break during which we were included in the parade of tartans right behind the honored clan.  I had never done that before, and it was very cool.

Masters included my good friends Randy McClure and the irreplaceable Bill Gray.  That's enough to know it's going to be a good day, but the rest of the field were all top notch guys.  We went in non-traditional order so we would be opposite of the As.  Here's how it shook out:

16# Hammer
  • 70' 9" PR and good enough for 3rd place
  • First time breaking 70', and this was on my first throw.  You know it's going to be a good day when your first throw is a PR.

42# HWFD
  • 26' 5" PR and good enough for 6th place
  • Form was spot on.  I need to start building speed.

28# LWFD
  • 40' 0" and good enough for 5th place
  • Once again, excellent double spin.  I just need to put the gas on it.
  • Still above 40'.  Just barely, but still there.  This throw missed a PR by 3".

21.8# Blairsville Stone
  • 24' 10" PR for this stone and good enough for 4th place
  • Braemared all three and slapped giant for all I was worth.  Thanks Jeff Kaste!

Lunch and Parade

16# Sheaf
  • 24' PR and good enough for 2nd.
  • Bill Gray and I both threw 24', but I got very lucky that he had one earlier miss.  Went out at 26' by three throws just under the bar.
  • This was an interesting experience since I was going into sheaf not feeling particularly good.  Cleared 18' in one.  Cleared 20' in one.  Huh... that looked pretty good.  I might be able to go 22' today.  Rolled it over the bar at 22' in one.  Whoot!  Games PR!  Cleared it cleanly in one on my third try at 24' and suddenly it was just Bill, Randy, and me.  How did this happen?  Still 24' is four foot games PR, so I'm over the moon.

Caber
  • 35° and 7th place
  • Not sure of the size of the stick, but the database says 105#.
  • Three picks and three pulls, but I was fighting it the whole time.
  • Bottom line - I just suck at caber and I always have.  I need to put in the time to get this right.

42# WOB
  • 12' and good enough for a four-way tie for 4th
  • Opening height was 12' which equals my PR.  I cleared it cleanly, but couldn't pull 13'.  Still it was huge for me to go 12' on my first pull.
  • Thank you Jeff and Nate for helping me dial this one back in.

Overall - 3rd place overall for Masters with four PRs.
  • I managed this by being consistent.  I am very slowly reaching the point that Duncan McCallum taught me years ago, of slowly improving in everything such that my overall score ekes on up.  Going 2nd place in sheaf really helped as well.
  • The biggest change I made in practice was cutting out progressive throws weeks ago, i.e. not doing 1, 2, 3 wind throws in hammer, or single-turn to double-turn stuff.   My problem last season was needing 7 or eight throws to get my groove.  This season, I have just been warming up and going full on.  I think it made a big difference.

Randy set FIVE field records, which was incredible to watch; and Bill Gray won Spirit of the Game Award.  Thanks again to John Allen, Dave Summers, Deb and Dave MacGregor, and my fellow athletes for making it an incredible day.

Deleted pictures due to Photobucket shenanigans.

Tom




Edited by TomLawrence - 8/03/17 at 10:22am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/17 at 3:16pm
Your throws were a thing of beauty! Man have you improved!! Always a pleasure getting to throw with you.
Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/17 at 4:19pm
You bring out the best in me.  That's how it supposed to work, my Brother.

May our sheaf forks always glow blue.  For the Shire!  And for Moria!

Tom
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/17 at 2:40pm
I apparently left it all on the field on Saturday and whatever reserves were left were spent on the tractor on Sunday.  Then it was straight into a couple of days of work meetings and feeling like hammered Spam.

Back in the gym today.

Wednesday 6/14/17

Rickshaw Shrugs
  • 3 x 8 with 230

Dead Lifts
  • 45x10, 75x10
  • Then sets of 5 with 95, 115, 135, 155, 175, 195, 215, 235, 255
  • Left knee started bugging me so I stopped early.

Tom

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/17 at 2:48pm
Deleted pictures due to Photobucket shenanigans.


Edited by TomLawrence - 8/03/17 at 10:22am
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