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TRAINING LOG: Marty Schafer |
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Marty Schafer 
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Joined: 10/21/13 Status: Offline Points: 155 |
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 Topic: TRAINING LOG: Marty SchaferPosted: 10/25/13 at 10:27am |
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I am ready to get serious about this stuff. I have no throwing history prior to the past year and a half in the Heavy Athletics. I throw as an amateur or lightweight depending on what the games offer. This off-season will be dedicated to a lot of throwing and lifting, which is probably the same as everyone else. However, the difference is that I don't want to gain weight, so I can stay in the lightweight class. I keep my programs simple, stupid. Criticism is accepted and encouraged. Enough said, let’s get started.
PRs (all 2013): Braemar: 29’-11” Open: 35’-3” LWD: 51’-7” HWD: 31’-9” w/42lb, 23’-10” w/56lb LH: 85’-3” HH: 70’-4” WOB: 14’-0” w/42lb, 11’-0” w/56lb Sheaf (16lb): 26’-0” Stats: Height: 5’-8” Weight: 190lb Age: 26 |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 10/25/13 at 12:23pm |
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Monday - 20131021
Snatch: 95x5, 145x4 for 3 sets Goodmornings: 50x12, 60x12 for 3 sets Tuesday - 20131022 Run 1 mile w/dog: 12 pull-ups on rings, 12 pull-ups on bar. No rest between. Run 1 mile w/other dog: 12 pull-ups on rings, 12 pull-ups on bar. No rest between. Wednesday – 20131023 100’ Pyramid Sprints: 1x down and back. Rest. Add a rep each set up to 5x down and back. Then work down to 1x down and back. Rest period is the same length as the corresponding working set. Sheaf (18lb): 12 tosses Thursday - 20131024 Lunch Break: OH Squat: 45x12, 95x12 for 3 sets, 105x12 for 2 sets Dips: BWx12, 55lbx12 for 5 sets Single Leg KB DL: 45x12, 55x12, 75x12 for 4 sets After Work: 2 mile run w/ dogs Braemar 12lbx20reps. Technique focus. Heavy Hammer winds x 50 Friday – 20131025 DB Shoulder Press: 50x12, 60x12 for 4 sets Gravity Row: BWx12 for 5 sets Reverse Hyperextension: 5x15 HWD: 10 full WOB: 5 |
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John Pilling
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Joined: 9/03/13 Location: Saginaw MI Status: Offline Points: 225 |
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Posted: 10/25/13 at 7:23pm |
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Marty,
Great to see you on here! Looking good. I just saw you set the games LW record in the sheaf the other weekend. Congrats |
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Nathan Parker
Postaholic 
Arnold Am........ check. Time to go Pro. Joined: 7/12/11 Location: United States Status: Offline Points: 1515 |
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Posted: 10/26/13 at 9:43am |
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welcome
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Sport Kilt
JDJ Caber Company Hylete.com |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 10/27/13 at 9:37am |
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They never told me that I was close to the record for the sheaf toss or that I broke the record. It was a pleasant surprise. This forum motivates me, especially Nate's video of the lady demonstrating floor cleans...That's not what I expected.
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 10/28/13 at 8:26pm |
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Monday
Snatch: 95x5, 155x3 for 5 sets. The catch is my greatest adversary in this lift. Max was 165 earlier this year. Goodmorning: 50x12, 60x12 for 4 sets LWD: 12 full. 15-16 paces. Been stuck here for a while now. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 10/29/13 at 8:21pm |
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Tuesday in wonderful Hennepin, IL:
35min running on treadmill 20 min of Dan O'Mara shot drills |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 10/31/13 at 1:33pm |
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Thursday - 20131031
OH Squat: 95x12, 105x12 for 2 sets, 115x12 for 1 set, 125x12 for 2 sets This puts a lot of strain on the wrists, even with elastic wraps. May need to tape too. Single Leg DL: 55x12, 75x12 for 2 sets, 80x12 for 3 sets Dips: BWx12, 65x12 for 5 sets |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/01/13 at 7:20pm |
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Friday - 20131101
Superset: DB Shoulder Press: 50x12, 60x12 for 3 sets, 62.5x12 for 2 sets Reverse Hyperextensions: 5x15 Superset: Pullups: BWx12 for 5 sets Gravity Rows: BWx12 for 5 sets Simple enough, but today this beat me down. Sled Pull on gravel (tire and weight combined about 100lb): 20x25yds Braemar: 12lbx20reps. Working on technique. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/03/13 at 10:16am |
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Saturday - 20131102:
LWD: 15 full Hvy Hammer: 1,2,3 rotations and throw x 3 sets Sunday - 20131103: Circuit -Battle Rope, alternate vertical slams - 30sec -Battle Rope, synchronized vertical slams - 30sec -Turkish Get-up with 20lb - 30sec/arm -2 hand KB swing with 35lb - 30sec -Ladder Sprint - 30sec -Rest - 30sec -Repeat 3x |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/05/13 at 4:44pm |
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Tuesday - 20131105
Snatch: 95x5, 135x2, 165x2; that 2nd rep was a near disaster, so I dropped to 1 rep and kept the total volume that I wanted. 165x1 x 8 sets. It feels like the overhead squats are greatly assisting me with these. Goodmornings: 60x12 x 5sets Aikido. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/06/13 at 12:20pm |
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Wednesday - 20131106
Dips: BWx12, BW+75lb x 12 x 5 sets Pull-ups: BWx12 x 3 sets, BW+10 x 12 x 2 sets Rower: 10 minutes |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/11/13 at 7:09am |
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Saturday - 20131109
OH Squat: 115x12 x 2 sets, 125x12 x 3 sets Single Leg DL: 70x12, 80x12, 90x12 x 3 sets DB Shoulder Press: 62.5x12 x 4 sets, 62.5x8. Had nothing left the last set. Still, it's an improvement from prior weeks. Gravity Row: BWx12 x 3 sets, BWx12 x 2 sets in archer style Reverse Hyperextension: 5x15 Sunday - 20131110 Marine Corps Birthday: had to do some cardio in my USMC sweatpants/shirt. 2 mile run with my son in a stroller. 18:45. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/12/13 at 4:43pm |
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Tuesday - 20131112
Snatch: 95x5, 145x5 x 5 sets. Fairly difficult, wish I had chalked up for this. During rep 5 of set 5 I caught the bar around 6" above my head. Goodmornings: 70x10 x 4 sets |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/13/13 at 1:03pm |
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Wednesday - 20131113
Dips: BWx10, BW+90x10 x 4 sets Pull-ups: BWx10, BW+10x10 x 4 sets Rower: 20min - 4,350m. 2:18avg/500m Edited by Marty Schafer - 11/21/13 at 7:56pm |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/16/13 at 8:14pm |
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Thursday - 20131114
OH Squat: 95x5, 135x10 x 2 sets, 140x10 x 2sets |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/16/13 at 8:16pm |
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Saturday - 20131116
DB Shoulder Press: 65x10 x 4 sets Single Leg DL: 70x10, 90x10 x 4 sets Gravity Row: BWx12 x 2 sets of archers, BWx16 x 2 sets of archers Reverse Hyperextensions: 4x15 |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/17/13 at 5:01pm |
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Sunday - 20131117
Albany Strength. Albany, NY. This was a solid gym. They supplied chalk in a chalk pot, DB up to 200lb, KB up to 100lb, and chains of various sizes. Snatch: 155x2 x 10 sets. 165x2 x 1 set. This still feels heavy, I may switch to snatch high pulls for a couple of weeks. Dips: BWx10, BW+90 x 10, BW+100 x 10 x 3 sets 2 hand KB Swings: 70x10, 80x10, 90x10, 100x10 |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/22/13 at 7:06pm |
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Friday - 20131122
OH Squat: 145x10 x 3 sets, 155x10 Close Grip Snatch: 95x5 x 4 sets Single Arm Snatch: 40x5, 50x5 x 3 sets Single Leg DL: 70x10, 95x10 x 3 sets |
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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: 11/22/13 at 7:21pm |
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Keep at it Marty.
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The man in the arena.
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/24/13 at 7:36pm |
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Thanks, I sure will!
Saturday - 20131124 2 mile run Pull-ups: BWx10, BW+20x10 x 4 sets Sunday - 20131125 LWD, HWD, Stone, Hammer winds Sled Pulls x 10 sets |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/26/13 at 6:58am |
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Monday - 20131125
Snatch High Pull: 135x3, 155x3, 175x3, 185x3 x 3 sets Dips: BW+115lb x 10 x 4 sets Hang Snatch: 95x5 x 5 sets |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 11/26/13 at 1:56pm |
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Tuesday - 20131126
Pull-ups: BW+30lb x 10 x 4 sets Back Squats: 225x10 x 3 sets Archer Gravity Rows: BWx12 x 4 sets Edited by Marty Schafer - 11/29/13 at 9:44pm |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/02/13 at 9:02pm |
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Saturday - 20131130
Tulsa, OK. Gold's Gym Snatch - Close grip: 95x5 x 2 sets, 115x5 x 2 sets Snatch - Hang: 125x3 x 4 sets OH Squat: 115x10, 125x10 x 3 sets Dips: BW+135 x 8 x 3 sets/4th set did 10 Elevation change pull-ups (this is like a plyo pull-up. There are two bars, bar one is about one foot horizontally and vertically away from bar two): BWx6 x 3 sets/4th set did 10 Single leg DL: 50x10 x 4 sets Jacob's Ladder: 20:15 = 1250ft This was a long, grueling day... |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/02/13 at 9:12pm |
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Monday - 20131202
100' Pyramid Sprints: down and back = 1. Times are faster than normal due to pavement vs grass. Rest periods were the same length as the bout. 1-12sec 2-27sec 3-41sec 4-57sec 5-1:11 4-55sec 3-40sec 2-24sec 1-10sec Drop dead. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/04/13 at 6:54pm |
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Wednesday - 20131204
Snatch: 95x5, 115x3, 135x3 x 2 sets, 145x2 x 2 sets, 155x1 x 2 sets, 160x1 Back Squat: 135x10, 225x10, 245x10 x 2 sets. I am easing back into this. I have been away from it for too long and am looking forward to hitting some solid lifts this winter/spring. |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/05/13 at 8:34pm |
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Thursday - 20131205
Pull-ups: BWx10, BW+35 x 8, BW+40 x 8, BW+45 x 6 Archer Gravity Rows: BWx16 x 3 sets Aikido |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/06/13 at 8:54pm |
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Friday - 20131206
Close grip snatch: 95x5, 115x5, 125x5 x 3 sets OH Squat: 125x10 x 3 sets. I did the same weight as last week, asinine! Dips: BWx10, BW+90 x 10, BW+135 x 8, BW+145 x 8, BW+145 x 10 |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/07/13 at 3:24pm |
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Saturday - 20131207
Sled Pull: 10 backwards, 10 forwards. Turkish Get-up: 20x5, 35x5 x 3 sets Heavy Hammer Winds: 3x10 each way Braemar: 15 throws |
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Marty Schafer
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Joined: 10/21/13 Status: Offline Points: 155 |
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Posted: 12/09/13 at 6:55pm |
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Monday - 20131209
Snatch: 95x5, 135x3, 145x1 x 2 sets, 155x1, 160x1, 165x1, 170x1 x 3 sets, 175x0 Back Squat: 135x10, 185x5, 265x8, 275x8, 295x8 |
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