TRAINING LOG: Jake Sullivan

Neutral grip DB no good? How about boards just for the tricep loading?

And I also support Craig's position a la 'Pump Artiste'

got some help from Jon last night on both my shoulder issue and my low back issue so we're working to change movement patterns. I suppose that pre-injury these patterns weren't a problem but now that the tissue is broken down, it can't heal with the incorrect positions. Going to give it a valiant effort.

Wasn't planning on it but went in to the gym this morning for some squats with Eddie Brown..

TUES 11/3 - SQUAT @ 430A
Squat up to 385x1, 245x5
Deadlift up to 495x1 for two sets

That was it. Worked on bracing my lower abs/pelvis better to pull my hips under me. It definitely feels different. On the squat I can feel my back take less of the load and put more into my hips/legs. I don't feel as compressed. The deadlift was all messed up, I couldn't figure out the position in my head so the break off the floor was awful. As always, once it got to mid-high shin the lockout flew.

If it took 10 minutes to shoot the cat out of the tree, you should work on your aim.  

TUES 11/10 - BENCH @ 540P

Flat BB bench up to 225x5x3sets
Band assist ring pushups- 10/10/10/9/6
Meadows rows 90x10x5

54mins.

Shoulder is very sore but it felt good to get some pressing in.

FRI 11/13 - OHP @ 510P

Strict press up to 185x5x3sets
Pullups 5x10
BB curls up to 65x10x5


MON 11/16 - PULLS @ 515P
Deads up to 405x5x3, 455x1, 505x1, 555x1, 405x1
Hanging leg raises 2x10


I need to get it together. My GAF is so low.

I feel that my GAF has a proportional relationship to my pain levels.

I stopped training after that last workout on 11/16 until last week. No throwing, no gym, nothing.

Both shoulders still hurt pretty bad (all pressing is completely out) and my back remains pretty meh.

Moving on.

well, got my first invite of the year for Sacramento games. This means I should actually start training for reals now.

TUES 1/19 @ 5P

Front squat to 275x1x4, 315x1x2
Push press to 225x1x4, 275x0
Deadlift to 315x1x10

275 flew up but too much pressure on my left shoulder so I dropped it back down. Front squats don't hurt my back as much. Singles ftw!!


THURS 1/21 @ 530P

Pullup x3 / 225x5 BB row x 20EMOM
bicep/tricep x3x10

Had to scale the pullup/bbrow as I gassed hard around 8 mins. I'm sure these will build back up quick.

Going to throw Saturday and do some plyo stuff.

Yaaaaa Jake! Sacramento sounds fun. I'm sure you'll do just fine

oh hai

I benched 225x5 this week and squatted 275x3 yesterday. Hrmm.. BW at 251#s and ran an 8:28 mile last Friday.

I'll check back in September.

huh..

well, it's September.

Threw at Estes Park last weekend. Suppose I'll give a recap:

Went 35/50/42/80/110/135/15/27/75deg with a finish at 5th out of 9. Weighed in at 247 at the end of the day, lol. By far the smallest guy in our group.

Braemar sucked, no pop. Scored a solid throw on my 3rd with the open. IIRC, that's my best ostone since 2014. Hwd felt great. Crappy call (foul) on 1, walked through 2 and a semi-big 3. Had I had a 4th to let loose I think I could've one 44. Shrug. Couldn't catch a good one on lwd. Everything felt solid, just not staying in front of it for the finish. That's what happens when you throw lwd twice since May: you get slow. Hammers went well. Good extension on the left for a big final wind. 3rd attempt on both were money. Need moar speed, obv. Spun sheaf in an attempt to take pressure off of my spinal erectors. It worked and was going high, but terribly inconsistent. I have another idea on how to stand to add consistency while still getting a good pop from the legs (and not the back). Wob was great. First time over 15 since last year and hit the bar all 3 times at 16. Standing a bit more upright got more hips/glutes into it and less erectors, that was a win. Caber was caber, usual. 21ft x105lbs I think. Def turnable. I should prob practice caber again. Nate Burchett gave me some real solid pointers.


Celtic up in less than 2 weeks.

Offseason goal is to drop another 20lbs. First 8 weeks will be dedicated speed/hypertrophy work. From there I'll alternate 4 week blocks of strength and speed work while keeping a little bit of each as a secondary during the block. Also a fair amount of hypertrophy work for durability sake.

A few people have asked me if the bodyweight has affected my throws at all. Now with a couple games under my belt, I can confidently say no, it hasn't. Granted, I have much less horsepower, but that's not due to the weight loss. I'm no weaker now than I was at 280 earlier this year, but I'm in less pain so that's a win. I'm much better conditioned as well. My style of throwing relies greatly on technique and speed. Tech is on point with some minor things that need tweaked for efficiency. Speed has dropped from reduced volume of throwing and overall training in general. But I'm not having any issues countering or any of that stuff. Once strength climbs back up to even 75% of where it was before and speed (hopefully) surpasses where it was before, I'm confident I'll still have a few big throws in the tank. Time will tell.

BrainSmasher wrote: Glad to see the weight loss hasn't affected your throws... I was pretty scared of that myself. How low are you planning to drop? Just for general health/feeling better reasons?

Ha, the weight loss hasn't affected my throws but the inability to train heavy/intense certainly has. Hopefully I can rebuild that this offseason.

I'm going to keep going down to about 10% bodyfat. I'm 245ish right now so I think that should put me in the 220-225 range. I don't have a timeline because I'm trying to do it slowly to preserve as much mass as possible and the less impact to training it has the better. I suspect I'll be at goal weight/bodyfat by early next season. Too many factors to really put a specific time on it.

The back injury is really what started the weight loss journey. Less bellay = less work for my back. From there it turned into more health related as well as just overall quality of life. I can run and play with my kids way more now than before, so that's a big win.


Oh yeah, my buddy that was there taking pics at Estes got a whole bunch of good ones of you. Not sure if you've got a facebook but they're on there.