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TRAINING LOG: Tom Lawrence |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 4/3/13
Gym: Dead Lift 135x5, 160x5, 190x3, 240x5, 270x3, 305x3, 160x10 for five more sets. Good to be over 300. Back Hyperextensions 3x15 Abs Home: Just a couple line drills with a 20# kettlebell. Felt ok! Controlled, pain free, and light on my feet. 55# kettlebell swings and goblet squats Foam rolling. Need to get back to more of this. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Thursday 4/4/13
Gym: Bench Press 95x5, 115x5, 135x3, 170x5, 195x3, 215x4, 115x10 for five more sets Kroc Rows 2x5, 1x20 @ 70 each hand Abs Home: Kettlebell work and foam rolling Re-epoxied new old fork head to its handle. The silicone stuff I had tried didn't cure. Friday 4/5/13 Gym: Squat 95x5, 115x5, 140x3, 175x5, 200x3, 225x4 Leg Extensions 3x10 Leg Curls 3x10 Abs Home: Kettlebell work and grip work Taped up new old fork. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Saturday 4/6/13
Child care and suffering asthma attacks from the pollen bloom. Spent a few minutes finishing my new-old sheaf fork. Turns out the head is pre-WWII. Sunday 4/7/13 Hung my crossbar. Monday 4/8/13 Did some sheaf drills and throws. I need to fix some hooking and to not step out as far from the bar, but I think I have the set up for better practices now. Tuesday 4/9/13 Gym: Deload week OHP - 45x5, 70x5, 85x5 Dips 2x10 HLR 2x5 (bicep did okay) Chinups 1x5 (risky, but bicep did okay) Rehab Curls 20x10, 30x10, 40x10 (no trouble) Abs Home: Light Hammer -- first time ever throwing one for a real practice. I really liked it, and had a lot of fun. Focusing on the orbit, keeping the body loose, and really opening into the sector on the release. Each throw was better than the last, and by the time I had to stop, the best throw was at 56'. Not too shabby for a first try. Product Review for the Addidas Turf Hog LX after a couple of practices in them, rendered Dr. Seuss style: I do not like these cleats at all Back to throwing in my Hi-Tec hiking boots. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 4/10
Deload Dead Lift 135x5, 165x5, 195x5 Deload Squats 95x5, 115x5, 145x5 Abs Got in, got it, got out Thursday 4/11 Deload Bench Press 85x5, 115x5, 135x5 T-bars 3x10@50 Tricep PD 3x10@65 Abs Friday 4/12 = Mini Throwing Clinic with Duncan McCallum (I was the 'mini' he was the 'clinic') Light Hammer -- a few one winds, a lot of two winds
Sheaf -- new old fork and the crossbar was set @13'. I lost count of how many tosses I did.
Everything else was discussion of techniques until the boss lady put the big guy to work sorting Team Duncan t-shirts, which he did with the skill of an experienced AD. Friday PM was Conditioning
Saturday 4/13 Took my sons to the Kiwanis County Fair as a reward for their perseverance the night before. Little Duncan got to ride the super slide. Sunday 4/14 Conditioning through landscaping -- moved soil, sectioned up a blown down tree, carried logs, split firewood. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 4/15
LWFD (climbing back up to zero) 20# kettle bell: throws from the board x3, single turns x6, doubles x 6ish. -- Focusing on positions, making the orbit high on the side toward the sector, trying to stay relaxed. -- Did ok. Normal stretch. No bicep or trapezius trouble. Huh... relaxing helped. 28# weight: throws from the board x3 (these just suck), single turns x2 (suck worse), doubles x 6ish. -- Same as before: focusing on positions, making the orbit high on the side toward the sector, trying to stay relaxed. -- Started to feel better. Staying relaxed is definitely the key for me. When I tighten up it appears to be the main contributor to ganking everything up from the feet to the brain. -- It isn't pretty and it isn't far, but my new zero is much better than my old zero. I only fouled once, and I didn't get hurt. -- I also beat my old PR by over a foot. Huh.... I may be onto something here. Things to fix next after thinking about it lot and reviewing other's videos: -- Get my hand over so my thumb rather than my palm faces the sector. I think this will help me keep from bicep-ing it around and relying on already damaged musculature before I pick the 56# back up. -- Get a better sense of each position and where the pull is in each case. This will just take reps. -- More reps. Conditioning -- walked with a horse around a training ring for an hour while safety spotting Duncan for hippotherapy. Edited by TomLawrence - 4/16/13 at 4:20am |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 4/16
Heavy Hammer 3 x one wind 3 x two winds 3 x three winds 3 x two winds Working on applying the technique refinements from my LH session on Friday. Distances were average for me, so I'm not there yet. Two wind throws still seem to be the way to go. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 4/17 - compressed workout, no volume sets
Dead Lift 130×5, 165×5, 195×3, 245×5, 265×5, 280×5 Back Hyperextensions 2x15 Hanging Leg Raises 2x8 Thursday 4/18 - compressed workout, no volume sets Bench Press 95×5, 115×5, 140×3, 175×5, 185×5, 200×5 OHP 55×5, 70×5, 85×3, 110×5, 115×5, 120×5 Throwing in the few minutes before dark, putting in the time to get the reps -- LWFD single turn drills a la Gene Flynn http:////www.youtube.com/watch?v=CeAZhEWKpxE with a 20# kettle bell. Not bad. I have to keep reminding myself to sloooowwww down. Hit the positions. Work on being smooth. Far will follow. I did a bunch of these. WOB drills with a 20# kettle bell. Just working on the position and motor planning. Trying to be smooth until it's time to be explosive. Put it over the bar. Pick it back up. Repeat. I did a bunch of these until it got too dark to be safe. Nine days until the Triad Highland Games in Greensboro, NC. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Friday 4/19 - compressed workout, no volume sets
Squats 95×5, 120×5, 145×3, 185×5, 195×5, 205×5 Rehab Curls (straight bar) 20x10, 40x10, 50x10 Not bad. Abs Also, a good 28# and 56# set of WFD weights arrived today from Mike Landrich. He was kind enough to paint them bright yellow for me, because I have been known to wing my throwing implements off in the woods. One step closer to "real" equipment. Saturday 4/20 - woodworking. Sunday 4/21 - my throwing area is eight inches deep in clover, so I finally took the snow blade off the garden tractor and got it ready to mow the field instead -- in other words, did conditioning by moving big pieces of steel around. Conditioning -- toddler prowlers for 1 mile. Seven days until the Triad Highland Games in Greensboro, NC. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 4/22
Celebrated Earth Day by mowing down a bunch of clover. Good mulch for the fallow garden, and now I have my throwing field back and my kids can get to the swing set without a map. Evening throwing after dark: Light Hammer 3 x multiple winds with no release 10 x 2 wind throws at about 80%. Just putting in the reps. Distances were respectable for me. Felt good. HWFD Three casts from the board. Six or so single turn throws (a la previously mentioned Gene Flynn video). Getting over my fear of the 56#. I forget who posted it, but somebody mentioned working primarily the 56# WFD because it won't let you cheat. You have to stick the positions, and because it's slower, you have time watch yourself do just that. I can see that now. Anyway, beat my distance from the 2012 Blairsville Games by almost two feet. Moar reps! Also it was just a great feeling practice. Orion on one side, rising gibbous moon on the other, Polaris straight out from the trig. Nice and cool outside and plenty of moonlight to be safe. Righteous. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 4/23
Gym - compressed workout, no volume sets Deadlift 130×5, 165×5, 195×3, 265×3, 280×3, 295×3 Good Mornings 3x10@95 HLR 1x10, 1x5 all the bicep would take Abs More throws by moonlight WOB 20# kettle bell x 5 for warmup 56# x 6 all "no heights" with the bar at 9' Am I discouraged? Hell no. The last time I practiced WOB, I strained my trapezius. No trouble this time. 20# kettle bell a few more times just working on form. Determined that I need to get my head further back to get the right path on the weight. Good to know. Stones 16# Braemar x 3 16# Open x 10 20# Braemar x3 20# Open x 5 Spins are a no-go right now. Glides are barely functional. I'm going to stick with the Hebert Hop. It works every time. Otherwise working on the components of good form. Everything felt good. Four days until Triad Highland Games in Greensboro, NC. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 4/24 - compressed workout, no volume sets.
Last gym day this week. Bench Press 95×5, 115×5, 140×3, 185×3, 200×3, 210×3 OHP 55×5, 70×5, 85×3, 115×3, 120×3, 130×3 Abs No throwing this night because it was raining, so there was no moon. Thursday 4/25 Lifted a large Subway turkey on wheat. Reps got easier the longer I went. Throws 22# Hammer 3 x wind ups with no release 3 x 1 wind throws 3 x 2 wind throws Felt good 28# WFD 3 x standing throws 3 x single turn throws 5 x full throws. Still not pretty, but much better than it was. Friday 4/26 Going to sheaf a little this morning after it warms up, then pack up and head to NC. Triad HG start in the morning. It will by my first games of the season and only my second games ever. Regardless of how I do in the pool of athletes, I feel so much more prepared than I did at last year's Blairsville games. One of the things Duncan McCallum talked to me about when he came to visit for the March for Babies, was (badly paraphrased), "Practice until you are at home in the trig. That way when you get to competition and there are crowds and music and funnel cakes, you will still feel like you are in a comfortable and familiar place." I'm going to keep that in mind and have fun. Tom |
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Aim high. Stay hungry.
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dWood
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 5110 |
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Go for the diet funnel cakes! Throw high and far. Good luck!
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JUST BRING IT /
SPEED KILLS..BUT STRENGTH PUNISHES |
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wsciscoe
Senior Member Joined: 12/21/12 Location: Indiana Status: Offline Points: 327 |
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Okay Okay How did you do? Hurry post something.
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Old enough to know better. Still too young to care.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Back from Triad HG - long drive home in the rain with my sons bored in the back seat, but home safely.
The Games were fun and the weather cooperated, so good news there. They ran the As and the Women together, three women (one of which was Adriane Wilson), and I don't know how many As, but I'm going to guess ten or twelve. The B group where I was had 10. My events in order:
I call a complete hat trick for the games: 1) didn't get hurt, 2) had fun, 3) did well. I have no idea where I placed in the field, but if they key it into the database, I will post an update. I'm pretty sure I wasn't last. I also got to meet Adriane Wilson and Wes Kiser while I was there, so bonus on that. Tom |
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Aim high. Stay hungry.
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wsciscoe
Senior Member Joined: 12/21/12 Location: Indiana Status: Offline Points: 327 |
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5 PR's wow Tom way to go.
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Old enough to know better. Still too young to care.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Thanks Glenn. I have a long way to go, but that doesn't take away at all from how far I've come.
Tom |
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Aim high. Stay hungry.
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Alan H
Postaholic Account banned. Joined: 5/19/08 Status: Offline Points: 3135 |
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EXACTLY. Well done, Tom! |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 4/29
Very sore from Triad. Went to get Tuesday 4/30 Gym: OHP 55×5, 70×5, 85×3, 110×5, 120×3, 135×2, then 5x10@70 for speed. HLR 8, 8, 5 bicep giving out. Abs Throwing: 20# stone -- toes to board x3, Braemar x3, Open (hop) x 3. Best open was 22' 28# stone -- toes to board x3, Braemar x3. Best Braemar was 15' 3" I'm still throwing too much forward and not enough up. Need to get my chest up and a good 45 degree push going. Beautiful sunset up in the field. Free show. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Some pictures from Triad
WOB (the one good release) Heavy Hammer (how's that for height?) Caber (I look much more impressive than I was) |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Pretty much lost the rest of last week between work schedule, weather, and the plague that has been going around. I'm going to chalk it up to a mental health break and hit it hard back in the gym today.
If it would stop raining for five minutes, I'd be able to throw! Even if it doesn't it's bordering on warm enough to throw height events in the rain. We'll see. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 5/6
Gym (repeating last cycle due to liftus interruptus): OHP 55×5, 70×5, 85×3, 110×5, 115×5, 120×7, then 5x10@70 for speed, but only got 7 on the last two sets. Not as strong as I had hoped, but I think I'm still getting over being ill. Abs Throwing: Sheaf -- trying out a new fork with longer tines, a longer handle, and 25% or so less weight. Gotta find the new rhythm, but the bag was going up. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 5/7
Gym: Muscle Snatches 45x5, 65x5, 75x5 High Pulls 75x5, 85x5, 95x5 Brand new to both muscle snatches and high pulls. I'm sure I looked like a complete idiot learning the movements, but hey... I moved the dang weight. Deadlifts 130×5, 165×5, 195×3, 245×5, 265×5, 280×7 Throwing: Light Hammer 3 x 5winds with no release A dozen or so two winds at about 85% - 90% working on position, staying loose, speed of the head, and proper release. 3 x two winds at 100% last one dropped at about 54' which I believe is a PR for the conditions in my sector. These are getting better all the time. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 5/8
No gym today. Throwing: WOB practice with the bar set at the 10' opening height I missed at Triad HG 5 x 20# kettlebell. All cleared easily. 5 x 40# kettlebell. None cleared, but I hit the bar three times. Pull just wasn't really there tonight. No biggie; tomorrow is another day. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Thursday 5/9
Reverse of yesterday -- all gym, no throwing. Bench Press 95×5, 115×5, 140×3, 175×5, 185×5, 200×5 Kroc Rows 2x5@55 per side, 1x20@65 per side Abs A little yoga tonight. Feeling beat-up from WOB practice last night. I'll take that to mean I worked hard and am getting stronger. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Friday 5/10
Squats 95×5, 120×5, 145×3, 185×5, 195×5, 205×7 Rehab Curls 40X10, 50x10, 60x10 Not bad. Abs Body just worn down this week. Lots of time on the road making me hurt. Need to rest over the weekend. Saturday 5/11 and Sunday 5/12 Dodging rain, playing with kids, honoring my wife for Mothers' Day, and resting the body. Also got the back field mowed and a new trig placed and lined. This one is a little flatter and less beat up than the one I was using, so I hope to have a better time with the WFDs. Back to throwing tomorrow. 13 days until Gallabrae in Greenville. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 5/13
Pic of the new set up -- the distance from the trig to the woods is 75', so a near term LH goal is to hit the trees! The cone and dark stripe of earth is at 12' from the trig. Everything from the trig forward is up slightly up hill. My sheaf/WOB standards and bar is to the left. Right now it has a max height of about 15' so I need to mount the ropes higher. Throwing today: Light Hammer
HWFD
Sheaf
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 5/14
Really abbreviated gym time. Got in, got it, got out. OHP 55×5, 70×5, 85×3, 115×3, 120×3, 130×5 Abs Throwing Stones: 16# Braemar x 5 best was 20' 3" Hop x 5 best was 23' 5" Single turn x 5, best was approx 20'. Looked like a whiskey drunk fairy. 20# Braemar x 5 best was 21' 8" Hop x 3 best was 22" Ran out of daylight at that point. Did all these throws in rapid succession with no real rest between other than shagging the stone. Not the best session but I'm getting better loft and trying to hit the 45 degree push more consistently. |
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Aim high. Stay hungry.
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Keep working that technique Tom. Distance and speed will come.
Noddin my head like yeah... |
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The man in the arena.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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^^^
Duncan sighting! Thanks man. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 5/15
Lots of stress going on at work and at home. Sooo... we pull. Muscle Snatches 65x5, 75x5, 85x5 Still getting the technique and motor planning on these. Dead Lifts 135×5, 165×5, 195×3, 265×3, 280×3, 295×5 Yeah. Good Mornings 3x10 @ 115 Abs Barbells fix everything. Not throwing tonight. |
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Aim high. Stay hungry.
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