TRAINING LOG: Joe Wilson

Getting ready for Laurinburg this weekend. Threw some over the
weekend. Friday was my metabolic workout day. Sledgehammer, sled
push/pull, kettlebell swings, and med ball throw all for one minute non-
stop then a two minute break. I'm getting my wind back now. Max heart
rate only got up to 156 this time around and I was really cranking on the
exercises. Was a little aggravated so it felt good to get cranked up. I met
Adriane at the gym later Friday night and put her through the workout
too. She is doing better and I'm really excited at her progress and
willingness to really push herself, she really makes me proud. I can't wait
to see how all her hard work pays off, it's really an awesome feeling and
inspirational to see her warrior attitude...love it!!
We went and threw a little bit after her workout. She was pretty tired but
still managed to kick my ass in the stone throwing. She was using a 12lb
stone and mine weighed at least 25lb. She crushed me by a good 12 feet.
Threw approximately 15 times and called it.
Went back out to throw on Sunday, we decided to have a little competition
throwing light hammers. She once again got the best of me, she hit a
95ft and some change throw with her hammer and I hit a 92ft and change
with my light hammer. Making progress though, and love having her out
there with me.

9-29-11 BW 265

Morning Rehab.
5 minutes rower, foam roller, band stretching.
Mostly did just recovery type of rehab this morning, pretty sore from the
squats on Monday. Groin got hit the worst.

Evening workout.
Incline barbell - 250x5, 260x4, 280x3, 300x2, 320x2. Can tell I haven't
done these in quite some time....like 4 months.
Dumbell bent over rows - supersetted these with the incline press. Sets
of 8 with 70's,80's,90's,100's, and 110's.
Dips - 4x20 with a 30lb weight vest on.
Gripper work.

Went to throw a few 28wfd to get ready for the weekend. 4 single turns
all around 50ft. Threw 12 two turns and 9 out of 12 were farther than
58ft and most over 60. Got to get more out of my two turn. Posture,
posture, posture as Adriane puts it!!

Thanks for the words Alan!! Hopefully it will all come together.

Threw in Laurinburg this past weekend. Mixed results for me. Started
with stone. It should have been a great event for me. For some reason,
old habits are creeping in on my technique, really pissing me off. Threw
like poo, this event should be a good one for me but for some reason
mentally I'm having fits over it. It was a good stone and the fault was all
mine. Gotta work hard on this during the next few months. LWD was
another one of those events. Have been throwing decent lately and
Saturday was not my day. Threw average and no 60 footers which was a
disappointment for me. HWD was another mediocre event again. Got to
get the two turn down. HH was not too bad. My first two winds were a lot
better but then I tense up on my third and my arms shorten and I lose all
the momentum I gained. This is just lack of concentration on my part,
this will be fixed! Did throw a PR but nothing to get jacked up about.
Sheaf was a better event. Got some advice from Wes Kiser and that really
helped. I got the basic idea down now, now it's just practice, practice,
practice. Was banging the bar at 30ft so I was pretty happy with that.
Caber was small so we pretty much two stepped and turned it. I need
some cabers bad, time to sharpen the axe and break out the overalls for
some tree cutting duty. WOB was the biggest letdown. Mentally I just got
frustrated and I bombed this event. I am really disappointed in myself for
the mental letdown. I can take not throwing good if the power isn't there,
but it is, and to let myself down like that really got to me. Wanted to snap
something but got talked out of destroying my fork, cooler heads
prevailed. Placed third and was out of first by two points so I guess I just
need to let it go and move on.

Threw again for about 2 hours on Sunday with Adriane and Kelly. Really
worked on the sheaf while the lesson was still on my mind. Threw about
30 times and all were 25ft or better with a 20lb sheaf. Moved on to the
LWD. Was one turning 55-57ft and then only hitting 62-65ft two turns.
Got to get more out of my two turns. Posture is really my letdown on this
event. All those years of bending over deadlifting and squatting has me
trying to throw everything flat-footed. Not very helpful in throwing.
Threw around 25 times. Went to WOB. Hit the bar a couple of times at
15ft so I was pretty pumped about that. Now if I can just transfer that to
a game. Felt better about this event, especially after the flubbing I had
this Saturday. Actually threw the 14lb weight for distance just to work on
my footwork. Banged some 100 footers out and if felt good just to see
the weight fly a bit. Got that little info from Frasure. Was a nice way to
work on footwork without stressing the joints too bad.

Did rehab with Adriane this morning. Was feeling pretty rough and didn't
want to get out of bed this morning. Felt better when it was done though.

Alan H wrote: Here's a thought.  Make a 20-24 pound WFD? Throw that a lot, and try to work on footwork and position.  It's still lighter than the 28 so you can get in the reps, but it's got a lot more heft than 14.  I tend to muscle the 14 because it's SO light that I literally cannot move fast enough to stay with it. Not so with 20-22. I still have to really *move* to stay with 20-22 pounds, though.Gotta get a caber. There's no way to work on the timing without having one.

Joe
Let me know if you and/or Adriane want any odd sized equipment. I can
make it as easily as the standard size.

Don't know what I was thinking, my last post was Monday's workout...not
Wednesday.
Threw for almost 2 hours yesterday, Tuesday 10-4-11. Worked mostly
on the stone throwing. Getting lots of awesome coaching in this
event....and I need it. Threw probably 30 times or more. Standing throws
with a lot of technique work were around 40-43ft with a 17lb stone. I'm
really needing to get my legs in on the throws and be patient with my left
arm. All these throws were done with a "dead Left" as Adriane puts it to
keep me from rushing the throw and turning too early. Worked on gliding
some and that is where it got ugly. I would get my glide down and then
rush the throw. Next throw I would screw the glide up but get a good
release....just gotta get more work in and drill, drill, drill!! This will come
around, I can feel it getting closer. Threw some light hammer just to work
on getting longer in my rotations. Decided no more arm work for awhile
until I can keep my arms straight in this event. Threw most of these
around 95ft which sucks but is getting better. Time will help.

Wednesday 10-5-11 BW 266lbs.
Rehab this morning with the metabolic workout immediately after. Got
after the workout a bit. Adriane did it with me so it was nice having
someone else getting after it with me. 3 rounds with only 2 minutes rest
in between. Feeling good now.

Shutting it down for the rest of the week. Throwing in Ocala Saturday in
the A's...should be a royal butt whooping I will take. Will be fun though!

Behind once again in my posts. Shame on me.
Wednesday 10-12-11 bw 265lbs

Morning rehab.
This was a bit different today. Having hopefully figured out that my injury
is my adductor we started some lateral movement drills to stretch and
strengthen. Actually felt really good doing these, a little funny looking
though, and surprisingly didn't have any pain. Felt really good on
Thursday and the massage helped. We are working on stripping the
muscle and breaking up the scar tissue that has formed. Doesn't feel real
good doing it but it feels a lot better when we are done.

Wednesday Evening workout.
Incline bench- 135x2x20, 185x15, 225x10, 250x5, 275x3, 300x1,
320x1,335x1. Felt okay, can tell I haven't done these in some time.
DB bent over rows - Supersetted them with inclines. 70'sx15, 80'sx15,
90'sx12, 100'sx12, 110'sx10, 120'sx10.
DB curls- just done to get some blood in arms. 45's for 4 sets of 15.
JM presses - haven't done these since my powerlifting days. 4 sets of 12
with 185lbs.
Overhead press - 4x12 with 135. Nothing much just work.
Forearm factory - 4x20 each way.

Back from a whirlwind trip to Ohio to finalize some wedding plans. 1700
miles of driving in 5 days and a busy schedule did manage to get a lift in
at Ashland Univ. on Wednesday or Thursday...I forget. What an
experience!! I haven't been in a college weightroom to lift since I coached
at Clemson 13 years ago. This gym was pretty sweet, athletes lifting,
rusty plates and bars, and LOUD music. It was my Nirvana to say the
least. Decided to deadlift from the floor to see how the atmosphere
would play a part.
BW 263
Deadlifts- 135x20, 225x10, 315x6, 405x3, 455x2...all these were done
raw. Put a belt on and went 495x2, 545x1 and then a pretty easy 615 for
a single. Felt pretty good this go around. Decided enough was enough
and that I should ease into the deads and not go too crazy just starting
back.

DB Incline - 80'sx20, 90'sx15, 100'sx12, 110'sx10, 120'sx10.

Hammer row- I miss this machine. 180x15, 230x12, 270x12, 320x12

Hammer curls- 45'sx12, 50'sx12, 55'sx12

DB shrugs 125'sx15x4

Tricep pressdown on lat pull- 3x15

Feeling alright!!!

Wednesday 11-2-11 BW 264.5

Another brutal rehab morning, my glutes and hamstrings are still sore
today. Working a lot on lateral movements trying to get this adductor
straightened out. If it is not any better by the time the wedding in a
few weeks comes around then I'm gonna get a MRI to see what's really
the matter.

Bench press- Haven't done a full bench in the last 3 months. More
incline and DBs. Figured with the weight loss and gain in flexibility this
would be interesting.
135x15, 225x15, 275x10, 315x6, 365x4, 405x2, 445x1, and a close
miss at 465, got out of my groove. Pretty happy with this for now.

DB Incline rows- 70's,80's,85's,90's,100'sx2 all for 10-15 reps in
between bench sets.

Skull crushers- 145x10x5

Called it a day.

Yes my bench sequence topped out at 445, first time full benching in a
bit. I switch movements generally every 3-4 weeks depending on how I'm
feeling or how the weight feels. Generally flat bench numbers are higher
than your incline numbers. Bar numbers are higher than dumbbell
numbers. When you use dBs you have a lot more stabilization issues with
the smaller muscle groups so you cannot use as much weight. The
weights I have been using on my db inclines or flat bench is per db.
Usually I only do db movements on my off days of max effort upper body.
That is why they are secondary exercises to my lower body movements for
the day. They are just to get blood flowing and work the upper body a
bit. My top barbell incline right now is around 350lbs or so. That will
move up now that I'm able to do the exercise more, my adductor/groin
injury really prevented me from applying any type of real force to any of
my lifts.

Friday 11-4-11

No metabolic workout for that day. Wanted to see what I could pull from
18 inches off the floor. Want to do the two man deadlift at Pullcinella's
Iron City Gym next October. 1485 pounds worth of train wheels.

Started out doing snatches for a warm up working with Mongo. Just a ton
of form work. Switched to snatch grip high pulls only working up to
250lbs. Did a ton of sets of 2 working on form and activating the right
muscles. I really like this warm up.

Deadlifts with bar 18 inches to center off floor.
245x10, 335x6,425x4,515x2 all raw, no belt. Put belt on and went
605x1,655x1 and a miss with 700lbs twice. Got to work on getting the
bar moving. It starts out right below my knees.

Finished up with some upper body work, db bench supersetted with pull
downs and tricep work.

What's goin' on here, Joe....A month and no updates?  Harrumph!