TRAINING LOG: Dave Lewis

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   Thurs - Lifting
Treadmill for 5 min
Piriformis stretching
Squats:
1*bar*10
1*135*6
1*225*6
3*245*6
1*225*6
1*135*10
These felt good and because I did my stretching before, I could keep my ass back and lower back flat.  Really got deep on these and came back up as fast as I could.  Was up on toes at end of every rep.
Deadlifts:
1*135*6
1*225*6
2*275*6
After working my thighs so much I found these hit my hams so much more.  I did them all with speed and hip push through.  After a bit the swelling in my thighs got to where I couldn't get down into the bottom so two sets is all I got.

Stairs were a bitch when I got home.  Good.  Expected result achieved.

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dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 7/27/12 at 9:20am
	Thurs - Lifting Treadmill for 5 min Piriformis stretching Squats: 1bar10 11356 12256 32456 12256 113510 These felt good and because I did my stretching before, I could keep my ass back and lower back flat. Really got deep on these and came back up as fast as I could. Was up on toes at end of every rep. Deadlifts: 11356 12256 22756 After working my thighs so much I found these hit my hams so much more. I did them all with speed and hip push through. After a bit the swelling in my thighs got to where I couldn't get down into the bottom so two sets is all I got. Stairs were a bitch when I got home. Good. Expected result achieved.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 7/27/12 at 9:20am
	PAGE TWO!!! I made it.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 7/30/12 at 9:15am
	Sunday - Throwing Caber: (16ft, boards, ~96lbs) 6 pick and runs 4 pick and turns !!!! I have had this caber for over FOUR years and never turned it before this year. I got it once about a month back. I turned it FOUR FREEKING TIMES yesterday. It was better technique and a couple things I have picked up since Masters Worlds. (Measured this once and it came in >800, will have to check again.) LtWFD: 80% * 6 throws 5 more throws trying to add speed This sucks. If I go slow and smooth then I hit all my positions but NO DISTANCE. I am being out thrown on this at just about every competition and I know I should have more. Really getting ticked off at this event.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 7/30/12 at 9:17am
	Sunday was hot again. I can go to the gym and crank out 400lb deads for multiple sets of high reps...and ONE frikken caber pick and turn...and I am panting for three minutes afterward. What the hell?!?! After LtWFD I had sucked down all the water I had brought with me, so I shut down even though I had planned some open stone work.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/01/12 at 9:08am
	Tues - Lifting Rowing 5min with 2 power tens Push Press: 16bar 1695 36145 (<-- still working on speed/snap here, trying to get whole body to snap) 11095 (<-- just cause, burn out) Dumbbell curls: 3650lb db's (<-- done with a bit of english and more negative) Standing OH DB press: 3690lb db (<-- single db, behind head for stretch and full push up) This was a much shortened workout because I had to get a bunch of banking stuff done over my lunch break. Tues - Throwing OS: ~10 breamar throws over 14ft limb (<-- just working body timing) ~10 glides over same limb (<-- trying to work the transition into power position, I lose a LOT here) LWFD: ~20 single turns ~5 two turns I saw a photo from KC games that shows my right foot pointed straight out back of trig as I try to start my final pull. Awful!! I have told myself over and over to stay on balls of the feet, but it seems I might actually have to 'train' it. So all these turns were focused on, cast, turn, land on balls of feet, wait for zero, grind the feet into turn. So basically trying to drill little circles on the ground with the balls of my feet. This actually led to a lot more sling out of that first turn and the two turns showed that I still need to work on even application of force after I get this toe turn thing down.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/03/12 at 8:32am
	Thurs - Lifting Warm up 5min treadmill Hip stretching Deads: 1356 2256 3156 24055 3155 All of these were done as fast as I could. 135 & 225 came off the ground, 315 up on to toes. Squats: 1356 4225*6 Forgot to go speed on warm up and first two sets. Had to remember to explode out of hole as fast as I could on last two. Standing BB Calf Raises: Learned this techique from some sports folks a while back, calf raises with just a partial bend in knee, then extend legs and calves at same time while pulling bar. (Used a smith machine, shhh) So basically it is what the lower body would be doing at the very end of the pull on a clean or a snatch before getting past shoulders. It was explained that this is how the body actually works, not just the calves in isolation.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/06/12 at 9:20am
	Sun - Throwing Open stone: Worked some unseat drills Worked some full glides I got two of the glides to feel like I was leading with my hips. The rest were all very annoyingly consistantly as bad as I normally throw. One of the decent throws where I opened the hips first got over 40ft, which may be a new practice PR. Not sure why this is so hard to get the timing on. GRRR. LtWFD: Worked single turns, focus on driving through toes Threw fulls. All my full throws were also annoyingly conistent right at 56ft. My form is getting much better and my smoothness is getting better. Started to get compliments on how I 'look' throwing, but DAMNIT I cannot add distance at the end. I might have had one at 58ft which is my practice PR, but this is also getting super frikken annoying. Hammer winds for loosening up Couple of caber picks while GF was practicing caber
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/07/12 at 2:37pm
	Tues - Lifting 5 minute row with 2 speed tens Incline DB Press: 50 6 65 6 3956 First set of 95 was quick, second was a bit grindy so had to make last one go faster. Left arm still wants to go wonky when I push the weight up. Have to focus on controlling my elbow and pushing with chest. Pendelay Rows bar 10 135 6 185 6 21906 Liking these a lot. Only issue I have at moment is a tweak in left elbow. It really doesn't like holding onto a weight and really stings at times. Going to have to rub that out and do some warm ups maybe. Single Arm DB Push Press: 3508 Did these to change up the push press a bit. Just a break from pushing the BB. It also forces a bit more stabilizer work since only doing one arm at a time. Cable Low Rows: 3165*8 Did these very snappy, focuing on the bicep and the rear delts in the pull. Just cause. And lots of quick pull.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/08/12 at 8:51am
	Tues - Throwing Had some people join me last night so it was both a longer throwing session and I did less throwing personally. Couple of hammer winds Couple of hammer releases (lt and hvy) Couple of ltwfd drills Couple of ltwfd releases ~5 WOB with the 56 (been a while since used that one for wob) Over all I realized that in practice I get just as distracted as in competition. So it would be a good idea for me to practice with people on occasion so I can get used to throwing while trying to also socialize. Hmmm.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/09/12 at 8:36am
	Thurs - no lifting Taking today off because the knees and elbows are weirdly inflamed. Also I have a big cramp in left forarm that seems to flare up everytime I pull over last couple lifting sessions. Pulled out the rolling pin for that one and the GF is enjoying making me squeal. Not sure if it is throwing technique, but going to take couple days to let things settle. I did some rolling over the lower back and hip muscles to loosen up this morning. Felt good afterward.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/14/12 at 9:03am
	Sun - no throwing The cramp in my left forearm is still there, getting better, no longer like a rock but still store and stiff when you push on it. That and since I was out of town Sat and part of Sun I continued to have a couple days off. Hoping my grip and my joints have had enough rest now, back to gym at lunch.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/20/12 at 8:53am
	Huh, have to catch up on last week. Tues - Lifting Stuff: a few sets (I think I did db incline bench to 100's, some pendelay rows (This is what is screwing up my left forearm), low rows and other stuff.) Tues - Throwing Met with some local throwers again. Lt Hammer LtWD Sheaf Thurs - No Lifting Had a homebrewer's club meeting to run and then head out to a festival and help the GF set up a booth. Sun - Throwing (stayed in backyard since ground so dry and hard, no damage to make) Caber: 12 attempts Very short run in upward sloped backyard, so just worked on finding that balance against shoulder and pulls as hard as I could. Got one fifer, but it was a good workout WOB (56): 5 attempts Found a 16ft branch in back yard. A little side branch that isn't main part of tree. Tapped it with handle on second pull. THEN.....THEN..... ....the bolt snapped on throw #5. This was right as I was pulling off the bottom. I know from some xfit workouts I have a 36" vertical that I land with mostly straight legs. So...there I was, no weight in hand, full pull with everything I had, then traveling three feet up INTO AIR. I was up so long I had time to: look down see weight separating, look further down and see ground receeding, look up and go "Oh fuuuu...." Landed in a mostly judo throw landing by slapping one arm down, but also landed smack on my right hip bone just above my ass cheek. The ground was so frikken hard, no give, might as well landed on pavement. Damn it is difficult to get around today. Bruised my palm, my elbow, my hip. Not sure I have ever seen a bruise on my palm.
	--------- I have very few social interaction skills, so I just throw stuff instead.

dl_buffy Members Profile Send Private Message Find Members Posts Add to Buddy List Postaholic Joined: 3/14/07 Location: United States Status: Offline Points: 1507	Post Options Post Reply Quote dl_buffy Report Post Thanks(0) Quote Reply Posted: 8/21/12 at 11:24am
	OK! My 'does everything still move' work out was a success! After flinging myself on the ground on Sunday I wasn't so sure about this weekend's games. Should be good to go! Yay...(whew) (uhm, stupid formating that i can't get rid of) Five minute row, light and easy. Avg 500/m time of 2:50 or so. Super light complex of Front squat, hang clean, push press. 1bar5 2955 Squats were for speed into a jump, hang cleans were for form and high pull, push presses were for speed and snap at top. I also managed to find a blank wall in basement and practice some med ball breamar's. Wanted to make sure twisting wasn't going to torque the back/hip where I crash landed. Got carried away and was about 20 or so throws in before called it. Again, this was super light and would have been anyway since it is a games weekend. Went in to break a sweat and I chose those three to make sure all the joints I need this Sat are in working order. Seemed fine.
	--------- I have very few social interaction skills, so I just throw stuff instead.