IronRose

11/29/14. Sat
Did Highland training with Todd.
18# Braemar
12# open Spin
32.6# WFD
28# WFD
32.6 WOB
12# hammer.
Good time with a good friend.
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

No good at all.  Get well soon Bill.

Tom

12/8/14. Mon
Have been sick with the crud all last week. Did not work out.
Jump rope 100 painfull, BR 1:10, 50# KB WOB x 8 painfull
Deadlift 135 x 3, 225 x 3, 375 x 1 this hurt so bad I quit. Nerves on the back of my legs are inflamed.
Snatch 45 x 3, 65 x 3, 85 x 3, 105 x 3, 125 x 3, 135 x 2
Cleans 145 x 3
DB Bench 60 x 12, 70 x 10, 80 x 8, 90 x 6
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

good way to break up the crud in your lungs.

12/10/14. Wen
Caber Curls 95 x 10, 115 x 8, 115 x 8
Skull Crushers/Close Grip 95 x 15/15, 115 x 8/8, 115 x 8/8
CS Caber Curls 50 x 8, 60 x 8
Tricep Push Downs 95 x 6, 80 x 6, 65 x 6, 50 x 6. 95 x 6, 80 x 5, 65 x 5, 50 x 5.
Assorted machines for biceps, abs and back.
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9
12/11/14. Thurs
Front Squats 135 x 3, 185 x 3, 225 x 3, 245 x 1
Squats 275 x 3, 315 x 3, 345 x 2, 225 x 3, 225 x 5
Extra Wide Grip Bench to neck 45 x 10, 95 x 10, 95 x 10, 95 x 12
Called it a night.
_________________

12/14/14.   Sun
Threw 42# WFD and 28# WFD. Got 27' & 41' 2". Nice day to throw.

12/15/14. Mon
DeadLift 135 x 3, 225 x 3, 375 x 4, 375 x 4, 315 x 4, 315 x 4
New while doing my warmups that yesterday's shed and garage clean up took a toll. Very stiff and sore.
Snatch 45 x 3, 65 x 3, 85 x 3, 105 x 3, 125 x 2
Clean 135 x 3
DB Bench 60 x 12, 70 x 10, 80 x 8, 90 x 6, 100 x 4, 75 x 7, 75 x 4
Done and toast!

12/17/14. Wens.
Caber Curls 105 x 8, 105 x 8, 105 x 8
Skull Crushers/Close Grips 105 x 15/15, 105 x 15/15, 105 x 15/15
C.S. Caber Curls 65 x 8, 65 x 8
Tricep Pushdowns 95 x 6, 80 x 6, 65 x 6, 50 x 6. 95 x 6, 80 x 6, 65 x 6, 50 x 6
Ab Wheel x 6
Land Mine 115 x 5
DB Side Pulls 120 x 8
Done for the Night, I am on a strict diet right now but thank goodness Myles will eat enough for the both of us to recover!

12/18/14. Thurs
Front Squat 135 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 265 x 2
Squat 275 x 3, 315 x 3, 365 x 3, 385 x 2, 225 x 5, 225 x 5
Wide grip bench to neck 45 x 8, 95 x 8, 95 x 8, 95 x 8
Reverse grip wide bench 95 x 8 shoulder and broke bicep did not like this at all.
DB incline bench 60 x 10
Everything felt good tonight!
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

12/19/14. Fri.
Tendo Time
Will fill in the times when I find something to write with.
Snatch
95 x 3 for 10 sets
1.31, 1.28, 1.76, 1.36 1.72 came out of my hand, 1.90 with straps, 100# 1.82, 1.73, 1.72, 1.78.
For the first time I popped this up so hard the the bar came out of my left hand and got airborne. I was in a rack and wedged it between my back and the rack. This was the second gym freak accident this week. God delivered me both times! I finished this session with straps and a heavier weight.
Push Press 155 x 3 for 10 sets
1.2, 1.13, 1.23, 1.22, 1.26, 1.22, 1.24, 145# 1.27, 1.27, 1.28.
Deadlift 225 x 3 for 8 sets
.89, .94, .95, .93, .96, .94, .92, .97. These felt good and fast!
Got run out of the gym before I could finish the last 2 sets as it was 10 minutes past there closing.
The freak accident in the snatch was from a "Just the Tip" from Mat Vincent that said keep your chest up during the snatch. The first several sets I had not applied it, then I did and kept my head up as well and Bam the bar flys out of my left hand. Used straps after that and heavier weight and hit some of my fastest times ever! Thanks Matt!

Edited by KiltBill - 12/20/14 at 9:51am

12/21/14. Sun AM
30# Braemar left handed 16'
22# round Braemar left handed 18'
17# Braemar right handed 25'
17# Spin 26' 3"
Left hand is starting to feel better.
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

12/23/14. Tues
Push Press 45 x 5, 135 x 3, 155 x 3, 175 x 3, 195 x 2, 215 x 1/2, 175 x 4, 155 x 5 , 135 x 7.
Pendlay snatch grip row 225 x 8, 225 x 8, 225 x 8
Lat pull downs 265 x 8, 280 x 8, 295 x 8
Shrugs 225 x 10, 315 x 10, 315 x 10, 315 x 10
Good workout, back is a little tender from last nights pulling session.

12/26/14.   Sat
Throwing with my coach Todd.
21# Braemar Stone 22'
12# shot spin 29'
28# WFD 42'
12# Hammer 88'
16# Sheaf over a 21' limb
Great time, worked on a lot of single spin throws with the hammer. Really helped with my 2 spins later. 3 spins are not going as far as 2 spins.
Worked on thumb down elbow up with the spin and was making some deffinate improvements. Great time with a good friend!

12/30/14. Tues
Seated Press 45 x 5, 95 x 5, 145 x 5
Push Press 135 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 1, 225 x 1/2, 175 x 6, 155 x 7, 135 x 7.
Shrugs 225 x 10, 315 x 10, 405 x 10, 315 x 15, 315 x 15
Pendlay wide grip row 225 x 8, 225 x 8, 225 x 8
Wide Grip Pat PullDowns 265 x 8, 280 x 8, 295 x 8
Seated DB Press 40 x 15, 40 x 12, 40 x 6
Spent all day painting boards for shutters, all that standing kills my back. Did not affect work out.
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

12/31/14. Wens
Full day today.
AM
Core Work
DB Side Pulls 120 x 10
LandMine 115 x 5, 115 x 5
Banded Side Pulls x 10, x 10
Core Blaster 25 x 8, 50 x 8, 125 x 8, 125 x 8
Incline Sit-ups 25
Ab Wheel x 7, Plank
PM
Throwing
Had a young man call me up and ask me to show him the games.
17# Braemar 25'
Practiced the spin a little
42# WFD 27'
28# WFD 39'+
12# hammer
22# hammer
Caber
Sheaf
42# WOB 12'
Just showed him the techniques and had fun.
______

1/2/15. Fri
Tendo Time!
Snatch 95# 10 sets of 3, 1.29, 1.39, 1.67, 1.70, 1.32, 1.37, 1.39, 1.55, 1.53, 1.64
PushPress 135# 10 sets of 3, 1.15, 1.27, 1.31, 155# 1.15, 1.21, 1.22, 1.11, 1.25, 1.20, 1.27.
DeadLift 225# 10 sets of 3, .81, .89, .84, .86, .85, .81, .78, .87, .85
Did not have a lot of energy today, took long breaks to get through this. Snatch was hit or miss, could not get it dialed in. Will rest up this weekend and try again.
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

1/4/15. Sun
After the days downpour stopped went out and threw 42# WOB. Cleared and stopped at 12'6". To wet to do anything else.
PM
16# Hammer Ball x 10, x 10
SB2k with 25# DB x 8, x 8
Banded WOB x 8, x 8
Used same 2 bands as I do with Sheaf Blaster and put a WOB handle on it and wrap the bands around the Deadlifting platform made for bands. [/img]
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

1/6/15. Tues
PushPress 135 x 5, 155 x 5, 175 x 5, 195 x 3, 205 x 1.5, 175 x 5, 155 x 5
Lat PullDowns 260 x 10, 260 x 8, 270 x 8
Snatch grip Pendlays 225 x 8, 225 x 8, 225 x 8
Shrugs 225 x 10, 315 x 10, 405 x 10, 405 x 10, 315 x 10, 315 x 10, 225 x 10
Seated DB Presses 50 x 12, 50 x 10, 50 x 8
16# HammerBall x 10, x 10
SB2k x 8, x 8
10 stone spin drills
WOB band pulls x 5, x 5
_________________
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your GOD is with you wherever you go.
Josh 1:9

1/9/15.   Fri
Tendo Time
Snatch 95# 3 sets of 10 1.22, 1.23, 1.3, 1,39, 1.71, 1.80, 1.80, 1.43, 1.47, 1.40
Push Press 1.21, 1.21, 1.21, 1.27, 1.27, 1.21, 1.24, 1.17, 1.21, 1.19
DeadLift .87, .96, .93, .90, .93, .90, .87, .93, .91, .89
Had a buddy come and work in on the Push Press, this pushed me a little. He was so slow till he got to the last set and turned out a 1.30. On Deadlift another guy jumped in and it was a free for all! As they got a handle on the speed aspect they kicked my butt! Granted I was old enough to be there Dads but no excuse, I still tried to win!