I think I will be more motivated if I start logging my training regime for all to see.  Be as mean as you want borthers I need to hear the truth.

Sunday 16 January Beautiful 68 degrees and sunny, just had to get outside.

6 sets of sledge hammer strikes on the tire stack with the 16 lb sledge.  10 hits righty, 10 hits lefty.

6 sets of slegde hammer strikes on the tire stack with the 8lb sledge. 10 hits righty, 10 hits lefty. Both sets done as vigerously as possible and I definantly had some Mike Baab patented "catfish breathing" going on. 

6 sets of backward tire drags at about 20 yards.  Medium sized tire for the yard very painful cause my grass is full of two foot tall weeds.

The wife went through most of this with me and she was a trooper.

Monday 17 11:00 am Tarleton Rec Center

Flat Bench 405*5, 425*5, 455*4, 425*5, 405*5

Flys with 40lb dumbells 4*10 to the floor

Incline bench 315*8, 225*8, 135*10 10 second eccentrics

Super set pec deck 185 for ten wide bench machine 4 plates for 10 * 3 sets

2pm with the throwers

 I took 12 hard hamemr throws with the boots on with the 12lb hammer.  I was in serous pain this morning it had been two months since I touched a hammer. 

Don't worry I will be doing the real lifting later in the week.

The real lifting?  Hell, I thought you were doing it.  Nice to know we can share a power rack...I'll squat and you bench. 

We won't even have to change the weights!

Keep going Quint...2010 is your year.

D

Q

Sheeeesh............U not only look strong as an Irishman is drunk, but u r a bull Rhino for real.  I cant even load 455 on the bar for someone else

(Mental note-should probably quit tejas jokes a few months before i see u again!)

Got a flat...hell dont need no stinking jack...Call Quint...

Water tower fell down... no problem Super Q is there...

D --occupation change is in order for u -- camp counselor

Hey thanks for the compliments guys. Yeah I can bench a lot but Spencer and his ferocious beard still pummels me in the braemar stone every time.

19 January 4:00 pm with throwers

We threw the 7 kilo medicine ball over the hammer cage door like an overhead shot toss just focusing on the vertical.  We played two rounds where you kept tossing it over until every person missed an attempt save one.  The last guy who clears wins.  I took down the first round but I was gassed and went out early in the second round I probably took 40 or so attempts at a the top bar which is 22'6". Then we played this game called "hot ball".  You stand about 6 feet apart in a circle and throw the 7 kilo medicine ball at one another as hard as you can, with whatevrt technique you wish as if you can't catch it your out.  Its a very childish game but it really hurts and makes you throw the medince ball a lot harder than you would orther wise. I won today but my throwers are in pretty good shape by throwing standards and they usually out last me.

5:00 pm Tarleton rec center

I know I am going to hear it about this one but all I did was bi's and tri's.

Standing barbell curl 185*5, 165*5, 155*5, 135*8

Weighted dips 12w/ 45, 8w/90, 3.5 w/135 those are the extra pounds on the dip belt.

The rest of the stuff I did was purely for looks and or to make me look like a hard a$$ in front of all the 18 year old sorority girls and I will not mention it here.  If any one is interested in the rest pm me.  Since that other stuff has no bearing for highland games I will omit it. Squats tomorrow, I am already nervous.  

curls for the girls, tri's for the guys... looks like youre kickin it into high gear! going to be a good year... you need to hurry up and get to the centex area, for my vanity! ill say it like i always have, "you are a strong SOB". i still havent recovered from thaose damn chains. cant wait to toss again, so you can murder me in caber and sheaf... damn i suck at sheaf ...

by the way, i need to get that rack from you sometime in the near future so i can start getting swoll like QT!

Spencer,

I couldn't agree more about the location situation especially after this mornings meeting.  If only there was a direct correlation weight room strength and anything having to do with throwing I might be on the right track. We can probably work something out with rack if you come up on the 30th.

20 January 5:00 pm Tarleton Rec center

I felt like the robot in the "normal kid meets a powerlifter" video yesterday. We had this guy we know who wants to be "hard core" come work out with us so we decided before hand to try and make him cry. I got out the knee sleeves, compression shorts and lifting shoes for some good ole squats.

Back squat 495*5, 585*3, 585*0 (I would have been folded up like a lawn chair but I had some good friends spotting me) 405*5, 405*5 the last set I went down low enough to touch the safety bars on the sides and I can feel it. 

Hack sqaut machine 5 plates a side 4*10

Leg press ( an acutal leg press machine not the kind that only hold 300 pounds on them and there is a legitmate chance of crushing your self on). 16 plates a side 3*8, 12 plates a side drop set dropping two plates every 8 reps and ending with two plates total 6 sets total on the drop set.  My legs were shaking like a caber made out of string cheese .

Good mornings after that 4 sets I really don't remember the reps it just hurt.  I have to admit my fervor for lifting had ebbed at that point and I was happy that I was getting to leave soon there after and I did not give the good mornings the attention they deserved.

21 January

4pm with throwers outside

10*40 yard sprints, nothing like running with a bunch of 19 year old college kids to make you feel old and slow but I got most of the soreness out from the day before

5pm Tarleton Rec center - shoulder and back

Standing military press 135*8, 185*8, 225*4

Push press 225*8, 275*8, 315*4

Wide grip chin ups 8, 6, 5, 4  got some spotter help and did some extras on the sets but those are the numbers I got on my own.

Much like bi and tri day the rest was pretty much just vanity lifting.  I am going to go for heavy tire and plyo work today so an easy day is kind of necessary for me right now, I am not ready to go balls to wall 7 days a week just yet.

22 January

11:00 am Tarlton Rec center

bi/tri

nothing spectacular with the exception of my first ever legitimate set of curls with the 100 lb dumbells.

3:00 track practice

Medium size tractor tire backwards drags for 20 yards by 6 reps

two medium size tires, one stacked on the other 20 yards by 2 reps

55 gallon blue platic barrel with 20 gallons of water in it, three carries between 50 and 75 feet

small tractor tire clean and press 13 reps in 1 minute

small tractor tire cleand press 7 reps in 1 minute

barely able to shift gears in my truck on the way home, but felt good about the effort

25 January

4:00 pm Track practice

7k med ball throws over the cage, about 20. 

5:00 pm Tarleton Rec Center - Chest

Flat bench 405*5, 475*3, 455*4, 425*5, last set a drop set 405*5, 315*5, 225*6, 135*7 or 8 kind of lost it

Incline bench 225*8, 315*6, 225*10

Flat bench fly's 35s 3*10 to the ground with straight arms

Wide bench machine 5 plates a side 3*8, 4 plates a side 1*12

Pec deck 3 sets

26 January

4:00 pm

10*20 yard sprints felt better than last week

5:00 pm

Bi/tri

really crushed it today, legs tomorrow

Alan - thanks man, I just need to throw more

Craig,

I hover in between 295 and 305 down from 325 last year hopefully on the way to a moderatly ripped 280. 

Last year during our winter break I was hitting clean and snatch once a week with two of our assitant strength coaches, one of them left so the other one does not hit the o lifts as much.  I went in there monday and started warming up then football came into the weight room to lift.  I talked to the strength coach today and I am going in on friday before track practice.  I am glad you asked about that because my plan is to lift soley on the platform and squat rack after May 19th.  I say that because I am going for either a double body weight bench or 600lbs, which ever I can get.  I say May 19th because that is my 30th birthday and I will max out on bench and that will hopefully be the last time I go over 405 again and the first day of totally giving my self over to highland games lifting.

27 January

5:00 pm  Tarleton Rec Center

Back squat 405*5, 495*5, 495*5, 585*(epic failure), 405*5, 405*3 I was not recovered from the sprints I did the day before and my legs felt real unsteady after my second set of 5 wheels.  I should not have even attempted anything more but pride and my lifting partners got the better of me.

Zercher squat from bottom position, never tried these before 135*8, 225*8, 315*5, 365* another epic failure I was gassed and not ready for that one

Standing ham string curl 4 sets

Leg press maching one f*#^&ng rep. right after that I took the knee sleeves off, tucked my tail between my legs and came home to report on my less than stellar leg day. 

28 January

5:00 Tarleton Rec center

Back and shoulder day

two reps on lat pull, I promptly left the lifting area and went into the basketball area.

I played basketball for an hour.  I am totally out of shape and this kicked my a%$.  I honestly think I was burned out from last week, I had no power and it showed.

29 January

1:00 pm Tarleton Athletic weight room

6*2 Clean and press 90 to 140 kilo

4 sets of shrugs 5 wheels

30 January Keller Fossil Ridge High School - A fabulous Joathan Irvin coached Clinic

It was a balmy 26 degrees or so with a 15 mph North wind blowing across icy frozen gound, which in of itself its not so bad but it was 75 last weekend so that made it feel much colder.

Threw all the event save caber and overhead.  There were no standards for height events and once the ice melted caber became a little dangerous for the newbies.  Picked up some really nice tips and drills so it was worth the numb feet and stinging fingers.

1 February

5:00 Tarleton Rec Center

Flat Bench 405 5*5 Could not get in the groove to move up, so I just ground it out and it was ugly.

Flat Bench Press laying on the floor.  I had never done these before and it was very interesting doing them right after bench.   I went 225*20, 315*20, 315*10  I should have started with 315 I would have got more out of it than just leaving a huge sweat ring on the rec floor.

Flat Bench Fly 4 sets with 40 straight arm trying to stretch

A three machine giant set with the incline, regular and decline bench machines.  This was killer cause that is way more pressing than I normally do on chest day. 3 sets of 10 an all 3 machines.

Cable decline bench flys 3 sets to finish

I was not in a great mood after standing in the cold all day and it showed in my intensity.

James,

thanks man, you throwing at Scarby?

Craig,

I am getting there man, I did it twice last semester (deadlift) and it will happen by the end of the month.  I finally have enough legs under me to feel comfortable getting some weight on there.   I appreciate the feedback that is exactly what I need to spur me on.

2 February

2:30 PM before track practice

10-12 56lb over head throws at a branch by the discus ring.  Chad Gustin cleared it two years ago and I hit it with the handle today so I am making some progress.

5:00 PM Tarleton Rec Center

Bi's/Tri's

Nothing special but I almost got 225 on straight bar skull crusher

3 January

3:00 PM Tarleton Pool

Me against two of my best throwers in water tug a war in the deep end, rough.  I only did it twice and didn't win either round, then I stopped and decided against a third round for fear of drowning.

5:00 PM Tarleton Rec Center

Back Squat 405*5, 495*5, 605*2(with a third attempt that crushed my soul)405*5, 315*10 That 605 was a PR since my initial retirement from heavy lifting in 2003.

Leg Press/Hack Squat Machine super set 3*3*8

Straight leg deadlift with 3*8 185

Standing Ham curl 4 sets each leg

We even did the hip abdcutor machine for a few reps at the end of the day. Felt way better than last week, ready for a killer week next week with some deadlift on February 13th.

4 January

3:00 PM Tarleton Rec Center

1 hour of half court basketball with the throwers, it is still raining and sloppy as hell out by the rings.  This was my first basketball game since fall of 2008 and it was rather painful especially after leg day.

5:00 PM Tarleton Rec Center

Shoulders and Back

Highlights - 9 solid chin ups at 304lbs, set of 15 with the heaviest dumbells in the place on military press, and some pretty decent jump shrugs with 405 (practicing hook grip).

Hopefully some caber and light hammer tomorrow afternoon if it drys enough to get my caber to the training field.

8 February

Nothing outside the last 4 days it has been soaked around here and my stuff is still reaking from the clinic last weekend.  I skipped out on bi's and tri's on Friday which is a new one for me.

5:00 Tarleton Rec Center

Flat bench 405*5, 495*1, 515*0 (it will be there next week or two) 455*4, 405*5, 405-5-315-5-225-12 drop set to finish I felt ready to rumble today so I went for it, in retrospect I should have waited for the "five plate jingle".

Decline press touching the throat 225*20,15 185*15

Flys - straight arm with 50's

9 February

2:00 PM track practice

Tried some light weight for distance, it was too sloppy on the grass so I took about 6 throws off the javelin runway it felt ok an I was able to use the lines of the jav sector to keep my form focused.

5:00 pm Tarleton Rec Center

bi's and tri's

10 February

5:00 PM Tarleton Rec Center

Back Squat 405*5, 405*5, 495*5, 635*1 another PR, 315*10, 225*10

Leg Press 14 plates a side 3*10

hack squat machine 4 plates a side 3*10

good mornings

11 February

It actually snowed all day today, most of the people around here thought the world was coming to an end.

2:00 PM Tarleton Aquatic Center

Got in the pool with my throwers, it may sound a little lame but we played about an hour of sharks and minnows.  I was gassed, then we did some jumping off the diving board which I have not done in at least a decade.  I got some stuff loosened up for sure.

4:30 PM Tarleton Rec Center

Back and Shoulders

Highlilghts - Lots of snap on the shrugs, did not hit it as hard as normal cause I was beat from the pool and leg day yesterday and I am already nervous about dead lift tommorow.

Sharks and minnows...LAWL!

So when is that boy of yours going to the gym? 

Seriously could have used the Quint Melius "Red Dawn" hat this morning.

Mike, Thanks man.

Duncan,

Sharks and Minnows made me super sore and I hate to admit that.

Milo is not going to the gym until he gets strong enough to close a #1 coc.

I can Over night you that hat if you need it but I want it back.

Spencer,

 you just hate the pool because the chlorine turns your beard wierd colors.

James,

Meek and scared might not be the right words; I am not a cat person but I look like a house cat in the flood waters of river.  You know really uncomfortable and wanting to get dry as soon as possible.  

12 February

High noon Tarleton Rec Center

Bi's/Tri's

2:00 Pm Tarleton Athletic Weight Room

DEADLIFT DEADLIFT DEADLIFT

I wanted to see where I was at so I just started at 425 and did doubles.  I made 50 and 40 lb jumps  as I could and then moved on to singles.

425*2,475*2,515*1,565*1,605*1,655*0(not quite up to the knee, really felt terrible at the top like I made a 200 lb jump) 475*2,475*2

This was the third time I have tried lifting hard on deadlift since 2003. I think I can improve on these numbers once I start getting back in the groove. This may become an every other friday thing for a while until I get used to it cause I am already hurting.

15 February

1:40 PM Tarleton Athletic Weight room

8*2 on snatch from the floor

70 - 110 Kilo.  The 110 kilo I got the first one and failed on the 2nd attempt.

Back Sqaut

315*8, 405*5, 405*5

5:00 PM Tarleton Rec Center

Flat bench press 405*5, 455*5, 495*2, 495*2, drop set 455*2-405*4-315*6-225*7

Wide bench machine drop set *2

Incline cable fly's deep stretch 4 sets

Incline press 225*12, 315*8, 225*8

Bench for show,throw for dough.

16 February

4:00 PM

10*40 yard sprints with the tracksters

5:00 PM

bi's and tri's

17 February

5:00 PM Tarleton Rec Center

Back squat

405*5, 495*5, 585*3, 635*2, 675*0[so close I could taste blood on my tongue when they hoisted it off of me]

315*8(5second pause at bottom on the supports then back up)

315*6(5 second pause at bottom)

315*6(5 second pause at bottom)

Hack squat machine drop set 8 plates*8, 6 plates*8, 4 plates*8, 2 plates *10

Leg press 3 sets with 14 plates a side

Followed by a drop set losing 2 plates per side after 8 reps - 14, 12, 10, 8, 6 then nearly hurling everything I have eaten today

Standing hamstring curl machine

seated hamstring curl machine

The roughest leg day I have done in nearly a decade, but I am showing signs of getting better I only complained for a couple of sets starting out on squats when I could not get loose.

When you die can give that to me daughter?

lets race... 40 meters... followed by 50 meters in the water!

i think that is about the only place i could hang with your big ass right now?!?

Spencer,

you would smoke me in the 40 meter dash, but I do not have the patience for the 45 minute warm you would need.  as far as the swim; there are people with no arms that can swim better than me.

18 February

3:00 PM Track Practice

10 16lb standing throws  I got out to about 45'  not too bad the day after squats.

7 kilo med ball throws straight up 3*10

crow hop one turn 2*10

5:00 PM Tarleton Rec center

Bent over rows 225, upright rows 135, incline cable rows whole stack, lat pull whole stack and shrugs.  Not really feeling it today, I have  big day tomorrow.

19 February

1:00 PM Tarleton Athletic Weight room

Clean and press from the floor, weight in kilos

100*2, 105*2, 110*2, 115*2, 120*2, 125*2, 130*2, 135*2, 140*1

Deadlift in lbs.

425*3, 475*3, 515*2, 565*2, 565*1, 335*5, 335*3 Used over hand hook grip up until 565

20lb meb ball toss for height who ever could make the highest mark on the gym wall.

I wanted to throw some stuff after this but did not have it.

The first time in my weight lifting career I have hit something lower body 3 times in one week.  I am really worn out, but I feel like I am turning into a more serious athlete little by little.

22 February

5:00 PM Tarleton Rec Center

Flat bench 405*5, 495*2, 505*2, 535*0, 455*3, 405*5-315*6-225*8-135*12 Drop set

Incline 315*8, 315*6, 225*10

We did some more stuff after that

I don't remember giving you a day off, let alone four.  And what is this nonsense "Incline 315*8, 315*6, 225*10?"  That looks like my lifting...not yours.

Get to work Quint!

Are you all out of Mike Smith's powder?  I'll be sure to "Get you some" from the Thistle.

Quint T Melius wrote: well bro I did bi's and tri's on tuesday, no one cares about that.

While I am inclined to agree with you on this point, I still think you should log everything because (i) it's your training log, and (ii) we get a sense of everything you are doing and how it fits together.

I figured the days that nothing interesting happened I would just leave off since its only you and spencer that read my stuff any way.

Obviously this is not true, and the points above hold for this as well.

26 February

1:30 PM Tarleton Weight room

Clean and jerk in kilos

120*2, 125*2, 130*2, 135*1, 140*1, 150*0 (real close next week)

overhead box squat 95lb on a 12" box 4 sets of 5. I had to get a real wide stance to get down that low but it was worth it. My first time ever doing this exercise - damn it hurt I am going to feel it tomorrow.

5:00 PM The Melius residence

Flat bench press

335 with two half inch chains and two three eigths inch chains.

4 sets as fast as I could (thanks Kilted Dragon), never getting more than 6 reps.  This felt very heavy at the top, I would venture to say in the neighborhood of 400 lbs with the four chains on there.

28 February

12:30 PM Tarleton Practice field

10*22lb braemar

5*15lb open stone

7* lwfd

5* heavy hammer

12*12lb hammer, felt much better after applying Jonathan Irvin's tips

4* caber would have been more but my training partner broke it, I did not know it had a rotten spot under the tape until it was too late.

5*16lb sheaf smoked the door on the hammer cage I needed some standards to see where I was

not a bad training day  I will get more in later this week

1 March

Good and sore from yesterday's throwing session, I felt a lot better once I tracked down a stand of trees for a new caber.

5:00 PM Tarleton Rec Center

Flat Bench Press

405*5, 495*2, 505*2, 535*0 (real close this week, I think if I would have skipped the 505 it would have shot right up) 495*2, drop set 405*6-315*7-225*8-135*10 or so I kind of got light headed.

Incline dumbell

Three sets of triple drop sets 100*8-70*8-50*8

Peck deck *3 sets

some other bench machine *3 sets

Real excited because I am taking a full week off for the first time in two months next week and I have a games on the 13th. 

Independence Day

6:00 PM Tarleton Rec Center

Bi's and Tri's

Threw in some plate squezes for grip today after we got done

Now its time to celebrate

3 March

5:00 PM Tarleton Rec Center

Back squat

405*5, 495*5, 585*2, 495*4 Drop Set 405*5-315*7-225*9-135*12

Zercher squat from the bottom

225*5, 315*5, 405*barely 1(rough)

leg press

16 plates a side 3 sets reverse drop set 7 plates a side for 20, 8 plates for 15, 9 plates for 10, 10 plates for 5

standing hamstring machine *4

hack squat machine 4 plates *4

Was not able to go as heavy as I would have liked, but the volume is still about 75% higher than this time last year.

4 March

4:00 PM Melius residence

Got done with track practice early cause they were having a junior high track meet.  I was going to do some sledge hammer strikes rather than do body building stuff in the weight room like I normally would on thursday. So I hit a few with the 8 lb sledge and remembered what my wife had told me earlier in the day, she said something like this "you know those limbs that blew down are still in back yard".  I got the hint.  I grabbed an axe and machete rather than the chainsaw and pruners.

after about 45 minutes of fairly vigerous tree clearing I did not need to do any sledge hammer strikes. The swinging with lighter tools really loosened me up after yesterday's fairly rough leg day.  I think I will feel pretty good for clean and press tomorrow.

Duncan,

the best way to practice for shots that I have seen is to practice with mixed drinks so they aren't so harsh then slowly add more liquor so they get easier to take over time

5 March

High Noon Tarleton Athletic weight room

Clean and jerk in kilos

120*2, 125*2, 130*2, 135*2, 140*0(could not catch it today, weird felt real slow)130*2, 125*2

Deadlift in lbs

335*3, 385*3, 425*3, 465*3, 515*2, 565*1, 605*1, 415*3, 415*3

1:30 PM Melius Residence

I got back from lifting at school and my roomate and some of my other friends were about to get some bench in, I had enough in the tank to hit some three board press and chains.  I am taking a week off next week, so what the hell?

Flat bench

245w/two half inch chains as side *12

335 two chains *7, *8

445 two chains *2(rough)

445 three board press *6

535 three board press*3

445 three board w/ one chain *2 (very hard to stabilize)

245 with two chains again *10

In case you are wondering about the weird amounts on the bench its because I have four 100lb plates I my house and that makes it a lot faster when changing weight.

This killed me.  I feel almost like I did a whole games today! I am going to be one sore hombre when I hit the floor in the morning.

8 March

3:00 PM Tarleton Rec Center

thunderstorms this afternoon and we could not get in anywhere to do some real practice so we played volleyball for two hours.  I ate lunch at 2PM so I was really hurting on this one.

I am not lifting this week just games and throwing to get ready for my first games of the year this weekend.

9 March

6:30 AM Tarleton Rec Center

Played racquetball until 8 then came into the office. Two days in a row I have gotten the heart rate up, I think I will be feeling great by saturday.

10 March

Just found out today that my first games this year was moved or changed or something.  Week of rest, while necessary now seems a little less relaxing.  I will just be that much more prepared once I actually get to do a games.

it took me five days to post my training log update because I have been remodeling my guest bathroom

15 March

Tarleton Throwing complex

Full games menu - 6 throws of all the events with Spencer, Jake and Jake.  It went well save the fact that I got my A%^ kicked all day.  Broke my latest caber though.  I feel like I have been lifting everyday but in reality I have not lifted in almost two weeks and have been doing steady labor instead.  Its not all bad, but I am going to be ready to get back in the groove on monday.

23 March

Back after two weeks off, a complete batrhoom remodel and my first games  I felt pretty fresh but I was not as intense as I would have liked to be.

3:00 PM

Track Practice

8 single spin lwfd throws out of the shot out ring during practice. I was working on accelerating through the finish, the last two went over the 60 foot line at least two feet. I threw out of the shot ring just so I could have some guidlines for how far I could move.

5:00 PM

Tarleton Rec Center

Flat bench 405*5, 425*5, 435*5, 445*5, 405*5

Flys

Incline machine

Pec dec

7:00 PM

Tarleton Intramural Field

Slowpitch softball game I know this is not really highland games training but anything that makes me run and stretch a little counts for making me quicker, besides its fun to mix it up with the college kids and see what I have.

24 March

4:15 PM  Tarleton Rec Center

45 minutes of racquetball

5:00 PM

bi's/tri's

25 March

4:00 PM Track Practice

I did some of the plyo work the kids did

7 - 20" hurdles set about 5 feet apart and a medicine ball in between them, jump the hurdle and at the bottom of the landing position grab the med ball and come up throwing hammer style twist toward a trash can. 7 jumps 6 throws a set. I did 4 sets and was gassed, the kids did a lot more stuff that than but I got all I wanted cause lets face it I am not 19 any more.

5:00 PM Tarleton Rec Center

Back squat - no support gear today even lifted in regular tennis shoes just to see where I was.  Now this was no squats for two weeks so I was pretty fresh.

405*5, 455*5, 495*5, 545*4, 405*5, 315*8 (last two sets I tried getting lower than normal and I can feel it right now)

Straight leg deadlift 4 sets

hack squat machine/leg press super set 3 sets

Seated hamstring machine 4 sets

"Back in the day"...that was a Wednesday, right?

One day we'll all get together at Casa de Melius, grill an animal, and then hit the weights.  It will be epic.

Training through osmosis doesn't work.  I tried on all of your clothes while you were in the shower and nothing changed...still minus 40 in the OS.  Hate you.

Spencer - I don't know what to tell you I am doing what I can.  I think this summer will be a step in the right direction.  If you started a training log, no one would believe you any way.

Duncan - You need to come on down I am not sure you have really seen me in my natural environment yet, it could be good or bad. I know one thing the training would be intense.

26 March 

High Noon Tarleton Athletic Weight Room

Clean and press warm up to 130 Kilo 5 sets of 2

We were all sore this week so it was not as intense as it could have been, but it will get better next week.

Deadlift 5*4 @200 Kilo

Quick as possible I came up on the toes pretty well on these and they felt much better than the cleans

Front squat 225lbs 3*6

Not my best lift but I am making progress

29 March

4:30 PM Tarleton Rec Center

Flat bench press 405*5, 425*5, 455*4, 405*6, 405*6 The last two sets felt pretty fast after coming down.  I think I am over the two weeks off and am ready to get some poundage on there.

Incline Fyls

Incline Dumbell Bench

6:00 and 7:00 PM

Two softball games, I actually had to run a few times and I felt ok.  I think I may actually be starting to get a little spring back in my step.

Cable Flys

Quint T Melius wrote: Flat bench press 405*5, 425*5, 455*4, 405*6, 405*6 I think I am over the two weeks off and am ready to get some poundage on there.

Yikes!  What weight are you going to be using once you "get some poundage on"? 

BTW, are these full-on bounce benches, touch and go benches, or fairly strict benches?

Pete,

I start out strict on the heavier stuff casue I am kind of affraid to bounce that with no pad or towell. I move on to the more explosive type benching at the end of the workout.

Craig,

You would really laugh if you would have seen the crap I was doing a few years ago.

you mean the way you would have you hardest week of lifting the week leading up to nationals? or was it eating one chiken breast a day while lifting and running like crazy?... i guess it did do what you wanted it to... whhat did you lose? 120lbs in 5 wks?!? impressive!!! it just sucks to know that you should have thrown 65+... you know, like you did in Brady after a long recovery!

BTW Baab said he is down for saturday afternoon. said it would give us a chance to get over our impending hangovers.

Spencer,

It was 83lbs in six months. yes I am finally beginning to understand over training a little.

Sounds good about Saturday it will not take much for my lame a$% to get a hangover any more.

30 March

4:30 PM Tarleton Rec Center

one hour of three on three basketball.  I am terrible at basketball, I am sure there are people in wheel chairs that can beat me one on one. (No offense to any handicapped throwers out there). I was real gassed after this but I am feeling faster.

5:30 PM

Bi's and Tri's

I got some real good work done on ez bar cheat curls and skull crushers.

31 March

3:00 PM Track practice

4*8 Straight up 7kilo Med Ball throw

5:00 PM Tarleton Rec Center

Back squat 405*5, 495*4, 585*2, 585*3, 405*0(didn't even attempt to go down with it)

I was done after this.  I think I played a little too much basketball yesterday coupled with the med ball throws I did not have anything else.  oh well I did not want to push it and end up so damn sore I would not be able to move for saturday.  I am planning to go throw with Spencer at the Mike Baab TRAINING COMPOUND AND ETERNAL YOUTH SPA.

Thats the name of it, I could not remember.

3 April

Went down to the Baablands and had a pretty good day of practice.

15-20 Hammer throws working between the 14lb and 16lbers

heavy and light weights for distance

sheaf, over one of the most expensive and elaborate standards in all of highland games....a street light

wob

I felt all those hammer throws this morining.

Always fun training with people who can whip your A$% it makes you better.

5 April

4:00 PM Track Practice

3*8 Hurdle hops 30" hurdles, as low as they go

4 Over under hurdle hip flexibility stuff (you read that right, flexibility)

5:00 PM Tarleton Rec Center

Flat bench 405*3, 415*3, 425*3, 435*3, 445*3, 455*3, 465*3, 475*2. 425*3, 405*3 I really wanted to finish on 5 wheels but I did not have it today, I am going to start at the top next week and see if that works better.

Incline Fly 4 sets

Decline 315*17, 225*25

7:00 PM Tarleton Softball Fields

Nothing of note other than I hit two, yes two inside the park home runs and I had to hoof it on the last one.  I think I am still breathing hard after that one.  I got some real good explove sprints in here nothing like game adreniline to get me moving.  Scarby is going to be rugged so I am going to need all the speed I can muster.

Just the thought of you running all the way from home to home is killing me... and my AB is still sore from saturday's hammer marathon

Styler wrote: quint... should i start a training log?  i ccould talk about my theory of gaining strength threw osmosis... as lon as i am IN the weight room i am getting stronger... right?... damnit, i need someone to lift with... not only for a spotter on upper days, but someone to get my ass in gear every day... i wonder how far we could throw if we trained like we did back in the day?!?

hopefully we'll get some good training in this summer during AAP, I could really use some of that gold mine your sittin on also know as Spencer Tyler's Words of encouragement i.e. You suck!, Quit Bein a Lil B&#@! and my favorite of all time ya'lls snatches stink

6 April

4:00 PM Track practice

7 kilo med ball throws some working on hammer finish, others trying to simulate coming up from the bottom of the sheaf toss motion.

5:00 PM

Bi' and tri's

The only thing of note was a set of 4 with 185 on babell curl right next to a couple of guys who train people for money who were deadlifting with 205.

7 April

5:00 PM

Back squat 405*5, 405*5, 495*5, 545*, 585*4, 315*10 The best squats have ever felt after my 23rd birthday.

Leg press 4 sets with a bunch of plates

Hamstring curl machine standing 4 sets

Hack sqaut machine 4 sets

hip abducter 2 sets in 2 sets out

rough!

Spencer,

You know how it is bro after leaving your soul on the squat rack you are not in the mood to look up, much less count how many plates the Mexicutioner loaded up the leg press with. I will be able to throw on sunday but I wont be getting in until 1AM or so the night before.  It could be prime scooter weather.

8 April

5:00 PM The Melius Residence

Flat bench 3 doubled over 1/2 inch chains a side all sets were done with the chains

245*10, 335*5, 385*5, 445*2, 385*3, 335*5, 335*5, 245*8

The last four sets I went as fast as I could and to be real honest I bounced the s#$% out of these at the bottom my sternum really hurts right now, but I felt explosive. 

After we finished I got my little stretching tool and did some hammer flexibility work.  (All this thing is, is a piece of PVC with some rope in it tied to the porch that I pull on trying to stretch into hammer positions)

12 April

4:00 PM tack Practice

6*40 Yard sprints with the throwers

5:00 PM Tarleton Rec Center

Flat bench 405*3, 455*3, 495*3, 495*2, 455*3, 455*3, 455*3, 405*3, 405*3

Cable flys 4 sets

6:00 PM Tarleton Softball Fields

I got to play center tonight and had to run and throw way more than I wanted to.  I think I may have actually run enough today to offset all the benching.