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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 12/05/17 at 9:22pm |
Monday
HH Walking wind 2x10 10 wind drill x2 3 wind and release into ground x4 2 wind throw x3 3 wind throw x6 LH 3 wind throw x9 16lb sheaf Bottoms up x5 Full x8 1st time doing 3 wind with HH in a while, it took some reps to loosen up but then it felt good. LH was mediocre. 16lb sheaf was a bit off at first after throwing a 20 for a few weeks but came back to me. I think I adjust much better going from regularly using a 16 and going up to a 20 than the other way around.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday Throws
HH Walking wind 2x10 56lb weight Entry x5 2 turn throw x5 49lb weight 2 turn throw x5 28lb weight 2 turn throw x10 WOB x10 HWFD work felt very good. LWFD at moderate tempo felt very good but things fell apart a bit on full speed throws and I need to hit a few positions better. WOB was hit or miss but plenty of power.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday ME Upper
Upper body sled drags, cuff complex, double KB overhead press 4x20, pulldowns 4x20 ME Fat bar overhead pin press barx10 125x10 165x5 185x3 205x2 225x1 245x1 255x1 270 miss half way up Pressing was supersetted w/rev hyper shrugs 3x20 and band face pull 3x15 Finished w/rest pause sets of 100 on DB curl, Neck harness, band extension, band flye, db raises
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: GHR x20, rev hyper x20, 45 degree hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg KB dead 2x5, BB complex and mobility work Caber walks 6x100 yards BB Hip split snatch 95x5 115x3 135x1 115x5 135x3 155x1 SSB Box Squat to test speed, tried to hit 275 for as fast a I could get to set a goal for the future, dont remember exact velocity on the 4 singles I did SSB Speed Strength Box Squat bar+strong band x5 bar+strong and avg band x5 bar+strong, avg and light band x5 (kept that band tension) 135 6x2 all avg around 1 m/s velocity 24" box jumps 3x5 supersetted w/SSB GMs 135 3x10 Walking lunge w/BB 2x10 supersetted w/BB twists x20 and hanging leg raise x10 Good speedy day overall, nice to handle the caber again, balance was good.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday DE Bench
Warmup: Cuff complex, pushup 2x20, cable straight arm pulldown 2x20, band extension x100 DE BB Bench w/bands bar+doubled monster minis x10 bar+doubled monster minis and doubled minis x5 (kept this tension) 75 3x3 close 85 3x3 medium 95 3x3 wide All sets were mostly kept at over 1 m/s avg velocity Bench was supersetted w/pullups bwt x5, +20lb x5, bwt x9 Finished w/some lower body sled dragging.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday throws
HH walking winds 2x10 10 wind x2 3 wind and release x3 2 wind throw x5 LH 3 wind throw x9 56lb weight entry x3 2 turn throw x3 49lb weight 2 turn x6 28lb weight 2 turn x3 20lb sheaf Bottoms up x5 Full x5 Everything was pretty bad, back was tight and I was tired. Sheaf was only decent thing.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday Bench
Warmup: Cuff complex, upper body sled drags, incline DB press 4x20, band pullaparts 4x20, band extensions x100, mobility work, rev hyper x20 BB Pin Press from the chest barx10 135x10 185x5 225x3 275x1 295x1 315x1 335x1 345x1 Pin press lockouts 345x3, 365x3, 385x3 Lockouts supersetted w/CSR 4x10 Finished w/rest pause sets of 100 on DB curl, DB overhead press, Neck harness, band extension and band flye.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Throws
Warmup: HH walking wind 2x10, mobility stuff 56lb weight Entry drill x5 2 turn throw x3 28lb weight 2 turn throw x10 1 turn x5 WOB x7 A little fatigued today, weights were mediocre. WOB felt pretty good, figuring out more about using my legs to get the most height, if I can dial it in, 17 feet will fall soon.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday ME Lower
Warmup: Prowler 6x100 ft, 2 arm KB swing x20, 1 arm alternating swing x20, KB windmill 3x5, Pulldowns 4x20, mobility work and BB snatch complex. BB 2 pause hip snatch (at knee and hip) 95x5 135x3 185x1 205x1 Goodmornings 145x10 195x10 235x10 GMs were supersetted w/BB row from floor 185 3x5 Conventional DL 315x3 405x2 455x1 495x1 545x1 Finished w/mobility work Lots of low back work today, I wanted to see how that nagging area of my back held up with conventional pulls with feet straight, something I have not done without major discomfort for a few years. Only started getting a little discomfort at 545, thought about going for a hook grip PR at 615 but then figured I should just appreciate the progress in reduced pain I have made and save it for another day.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wed DE Bench
Warmup: Cuff complex, upper body sled drags, pushups 2x20, DB pullover 2x20, band extensions x100, band flye x30 BB Bench Speed Test 185 4x1 using various grips, best was avg velocity of .84 m/s with medium grip DE BB Bench w/doubled mini bands 95 2x5 close grip set avg velocity .94 m/s 115 2x5 medium grip set avg velocity .88 m/s 135 x5 wide .79 m/s 155 x5 wide .72 m/s Straight weight 185 3x1 close, medium and wide Explosive pullups 12x1 Finished w/mobility work and face pulls x100 I was curious to test my bar speed with 185 so I can come back later in the cycle and see how that progresses. Ironically, after using bands, my BB speed was slower with 185, either that is due to not having the elastic reaction in the muscles from the band tension or just fatigue. Interesting though. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday throws
HH Walking wind 2x10 10 wind x2 3 wind and release x3 2 wind throw x6 LH 3 wind throws x6 56lb weight Entry drill x3 2 turn throw x3 49lb weiht 2 turn throw x5 28lb weight 2 turn throw x3 49lb weight 1 turn throw x5 20lb sheaf Bottoms up x5 Full x5 First time throwing HH in a while, just went with 2 wind to set up a strong finish, felt decent. Weights were ok. 20lb sheaf felt good for not hitting it since Am worlds.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Bench
Warmup: Cuff complex, upper body sled drags, flat db press 4x20, band pullaparts 4x20, band extensions x100 ME 2 board bench barx20 135x10 185x5 225x5 275x3 315x2 335x1 355x1 365x1 (weak) 5 board press 365 2x3 Supersetted benching with CSR 4x8 Finished w/sets off 100 on DB curl, DB flye, DB overhead press, band extension and neck harness Weighing light just has murdered my bench which was never a strong point for me.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday throws
HH Winds 2x10 10 wind x2 3 wind and release into ground x3 LH 2 wind throw x6 3 wind throw x9 56lb weight Entry drill x3 2 turn throw x3 49lb weight 2 turn throw x3 28lb weight 2 turn x8 1 turn x3 |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: GHR x20, rev hyper x20, 45 degree hyper x20, landmines x20, standing abs x20, pulldowns 4x20, 1 leg squat 2x10, 1 leg KB dead 2x5, BB complex and mobility work BB Hip Snatch 95x5 135x3 185x1 205x1 220x1 DE Box Squat w/strong bands barx10 145x5 235 2x5 255 3x5 Sumo Chair Deadlift 275 2x3, 295 3x3 BB Goodmorning w/slow negative 145x10, 195x10 supersetted w/hanging leg raise 2x10 KB windmills 3x5 supersetted w/rev hyper 3x20 Finished w/some extra ab stuff and band hip abductions Squats felt a little crappy in the middle of the lift, just not too powerful. Everything else felt damn good, today was the first time in years that I could do windmills with no low back discomfort, for many years these were out but I may have rehabbed some things well enough to start regularly doing them again. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wed DE Upper
Warmup: Cuff complex, upper body sled drags, pushups 2x20, straight arm cable pulldown 2x20, 1 arm band extension x50 DE BB Bench w/doubled monster mini bands barx10 105 2x5 close 125 2x5 medium 145 2x5 wide Benching was supersetted w/bwt pullups with isometric hold at top and super slow negative 3x3 DB overhead press 55's 2x20 supersetted w/KB weighted carries using 106lb KBs Finished w/drop sets of rope extension, db lateral raise and some mobility work. Got good work done, still tired from trying to get over this cold. Didn't do prowler work so I would have fresh legs thursday. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday Throws in the rain
HH Walking winds 2x10 56lb weight entry drill x5 49lb weight 2 turn throw x6 28lb weight 2 turn throw x6 49lb 1 turn throw x5 16lb sheaf bottoms up x5 Full x5 It rained the whole session so hammers were out. Having discussed it with others I am not going to throw shot/stone for a little while so i can stop reinforcing bad form and unlearn my bad patterns a bit and then reprogram when I go out to NM for some hands on coaching.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Sunday ME Upper
Warmup: Cuff complex, upper body sled drags, double overhead KB press 2x20, band pullapart 2x20, band extensions x100 Seated overhead pin press barx10 95x10 135x5 165x3 185x2 205x1 225x1 245x1 Overhead Pin Press Lockouts 135x5, 185x3, 225x3, 255 x3 The pin stuff was supersetted w/1 arm KB row 3x10, rev hyper shrugs 3x20 Finished w/rest pause sets of 100 on DB curl, band extension, neck harness and various shoulder raises. Nothing special, just worn down and trying to work through it. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday Throws
HH Walking wind 2x10 18lb shot standing progression x10 16lb shot No reverse x5 W/reverse x5 56lb weight entry drill x5 49lb weight 2 turn throw x3 28lb weight 2 turn x6 1 turn x3 WOB x5 Stone work was shit, everything else was ok for being sick. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday ME Lower
Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex BB Split Hip Snatch 95x5 135x3 155x3 185x1 205x1 220x1 ME Zercher Squat off chain w/Zercher harness 145x5 235x3 325x2 375x1 425x1 475x1 Chain suspended GM 145 3x10 Sumo Chair Deadlift 275 5x3 Rev hyper 2x20 supersetted w/band hip abduction 2x30 and rev hyper leg curl 2x10 Finished w/various ab exercises I tried to set the Chain suspended Zerchers up for as low as possible but there was a point where the bar was resting on my thighs due to using the harness. Afer 2 bicep tears holding the bar on Zerchers is out. The start position was a few inches above parallel as a result. Still a weird, challenging movement. Everything felt decent despite coming down with a nasty cold. Having 2 kids at home I guess im going to have to get used to getting sick more often.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday Throws
HH Walking winds 2x10 10 wind drill x2 3 wind and release into ground x3 LH 2 wind x6 3 wind x6 56lb weight entry drill x3 49lb weight 2 turn throw x5 1 turn x3 16lb sheaf bottoms up x3 Full x5 Nothing special today, felt rushed now that daylight is at a premium. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday DE Upper
Warmup: Cuff complex, upper body sled drags, Pushup 2x20, straight arm pulldown 2x20, band extension x100 DE BB Bench w/doubled monster mini bands barx10 95 2x5 close 115 2x5 medium 135 2x5 wide Benching was supersetted w/pullups: bwt x3, +20lb x3, drop set 40lbx2, 20lb x2, btw x2 DB Arnold press 2x20 supersetted w/weighted carries Finished w/drop sets of lateral raise, cable extensions and 6 trips w/prowler.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Saturday Double Session
AM ME Upper Warmup: Cuff complex, DB bench 4x20, Upper body sled drags, band pullaparts 4x20, 1 arm row 3x10 ME Incline Bench barx20 135x10 185x5 205x3 225x2 255x2 275x2 Close Grip Bench 185 2x20 Meadow's row 3x8 Finished w/rest-pause sets of 100 on DB curl, overhead press, flye, band extension, neck harness Super weak, the stomach bug really hurt my max strength so I just stayed with doubles. PM Throws HH Walking winds 2x10 18lb shot standing progression x10 standing w/out reverse x5 standing w/reverse x5 16lb shot glide x5 56lb weight entry drill x5 49lb weight 2 turn throw x3 28lb weight 2 turn throw x6 1 turn x3 WOB x5 Shot was blah as usual, HWFD felt a little better, LWFD was mediocre. WOB was like riding a bike. |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: GHR x20, 45 degree hyper x20, rev hyper x20, standing abs x20, 1 leg squat 2x10, 1 leg deadlift 2x5, landmines x20, wide pulldown 4x20 mobility work and BB complex BB 2 pause snatch 95x5 135x3 155x3 185x1 205x1 215x1 DE Box Squat w/strong box barx10 145x5 235 5x5 Sumo Speed Pulls 315 3x3, 365 2x3 45 degree hyper: w/vest x15, vest+30lb x12, vest+ball and 20lb chain x10 hyper was supersetted w/ab wheel with vest 3x10 Rev hyper 2x20 supersetted w/hanging leg raise 2x10 Rev hyper leg curl 2x10 supersetted w/band hip abduction 2x30
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Throws
Heavy Hammer Walking winds 2x10 forward/backward 10 wind x2 3 wind and release into ground x3 Light Hammer 2 wind throw x6 3 wind throw x6 56lb weight Entry drill x5 49lb weight 2 turn x6 1 turn x3 28lb weight 2 turn x5 16lb sheaf bottoms up x5 full x8 Hammers felt real nice in my new boots. HWFD was as expected for not throwing it for a while. Sheaf was tempermental but came around after some reps.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Tuesday DE Upper
Warmup: Upper body sled drags, Flat DB bench 2x20, DB pullover 2x20, cuff complex, mobility work DE BB Bench w/doubled mini bands barx10 135 2x5 close 165 2x5 medium 185 2x5 wide Benching was supersetted w/pullups bwt 3x6 DB arnold press 2x20 supersetted w/fatman face pull/pullup 2x10 Overhead band extension 2x25 supersetted w/rear delt raise 2x20 Finished w/prowler 6x100 feet I got food poisoning on saturday night and was violently ill so didn't work out on the weekend. I am trying to regain my weight and strength at this point.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday ME Lower
Warmup: 45 degree hyper x20, Rev hyper x20, GHR x20, Standing abs x20, Landmine x20, 1 leg squat 2x10, 1 leg KB deadlift 2x5, mobility work, BB snatch complex BB Hip Snatch 95x5 135x3 155x3 185x1 205x1 215x1 ME Deficit Sumo DL (1" deficit) 225x3 315x3 365x2 405x1 455x1 475x1 505x1 45 degree hypers w/weight vest x15, +40lb chain x12, +60lb chain x10 supersetted w/ab wheel 3x10 with vest Straight leg situps 2x10 supersetted w/rev hyper 2x20 Ankle weight leg curl 2x50 supersetted w/band hip abduction x100 I am normally a great deficit puller with a conventional DL but my sumo is not very strong these days and even a 1" deficit made things much harder. I could have pulled more if I was willing to just muscleFFFFF the weight up but I wanted to keep the form consistent so once I felt the form breaking at 505, I called it there. I am really hoping all the sumo work will build up some weaknesses and give me more power in the hips that can translate into big throws.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Wednesday Throws
18lb shot Standing progression x8 Standing no reverse x5 Standing w/reverse x5 16lb shot Glide x5 56lb entry drill x5 28lb weight 2 turn x6 1 turn x3 16lb sheaf Bottoms up x5 Full x5 Shot was ok until I started to glide then it went to shit. Work with 28 was fine for off season throws. Sheaf felt very good considering I have not thrown it since VSG. Cleared an approximately 30ft fence all 5 times with full throw.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Monday DE Upper
Warmup: Upper body sled drags, Incline DB bench 2x20, DB pullover 2x20, cuff complex, mobility work DE BB Bench w/doubled mini bands barx10 135 2x5 close 155 2x5 medium 175 2x5 wide Benching was supersetted w/pullups bwt x3, +20lb x3, bwt x7 DB overhead press 2x20 supersetted w/fatman face pull/pullup 2x10 1 arm cable extension 2x20 supersetted w/rear delt raise 2x20 Finished w/prowler 6x100 feet |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Friday ME Upper
Warmup: Cuff complex, sled drags, mobility work, double overhead KB press 2x20, band pullapart 2x20 ME Overhead Pin Press w/chain barx10 95x5 95+40lb chain x5 (kept this amount of chain throughout) 115x3 135x3 155x2 175x1 195x1 200- miss Pressing was supersetted w/meadow's row 3x10 Behind the neck BB press w/snatch grip barx20, 65 2x20 supersetted w/rev hyper shrug 2x20 Rest pause sets of 100 with: DB curl, rope extension, incline DB fly, neck harness.
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Thursday Lower
Warmup: Hip split power snatch 115x5 155x3 195x1 215x1 DE BB Box Squat w/bands barx10 145x5 235x5 285 5x5 Sumo Speed Deadlift 135x3, 225x3, 275 5x3 Hyperextensions w/band behind neck 3x15 supersetted w/straight leg situps 3x10 Rev hyper 2x20 supersetted w/plate circles 2x10
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