Ok, seems a decent time to start one I guess.  The problem is I am not sure what my purpose of starting this log is since there are so many on here...and of people much stronger than I.

So...I think I know what I am hoping for out of this.  I have completed my winter training and now I want to start my spring training. 

Winter goals accomplished:
-- Put on a bit of weight (I was ~220)
===I have put on 20lbs (weight 240lbs)
-- Increase strength (dead was 525, db press was 110)
===I have dead at 555 and db presses at 120

Spring goals I want to accomlish:
-- More speed out of the hole for Caber/WOB/Stone (I was desprately slow last year)
-- Better agility for hammer/WFD
-- Trim off the extra fat I gained as well, but maintain 240 bw into competition
-- Maintain/Slightly increase Deads over summer

Please provide input as I post my workouts...let me know if my goals are good for a person striving to survive A's this year.  (How about for an old fart trying to survive/compete in A's this year.)

You can meet all of those goals Dave.  But will you?

Spring Pre-Season (Feb 7th - April 10th)

Week 1:

Sunday -
-- Warm up
-- 5min Treadmill, Stretching, Indoor shot putt *15 times

-- Deep seated box jumps with barbell
-- 3*10*65
(Basically I found a step up that put my legs just past parallel when seated, put the bar bell on my shoulders then jumped from there up onto a 6" box.  Not doing these for height like others, but for getting out of hole.  I expect the weight to go up.)

-- Overhead cable crunches
-- 3*12*40
(Back to the cable machine to get the extension of arms over head and hips out, then exhale and crunch all the way till elbows hit legs.  I expect the weight may not go up so much, more of a counter to back stuff)

-- Walking lunges for speed/explosion
-- 3*8*50's
(This was only four steps per leg, but still working out what I want here.  So it is a step forward, back knee touches, explode up to point where almost a hop at end.  Repeat.  I expect the weight to go up here too.)

-- Ab rotations on bosu ball(?)
-- 3*10/side*16lb med ball
(I was going to do obliques with cross cables, but some skinny dude was watching himself in the mirror.  So went to those blow up ball things and laid back...swung medicine ball from one side to other.  Again ab stuff is mostly to counter all the back stuff I do.)

== Slow sunday, but that was experimentation, will most likely add those caber cable curls I saw here and maybe some WFD spins holding the 45 plate to work on foot placement.

DANG!  That is what I call hard core...barely 10 minutes and already getting pushed.

KEEP IT UP!

Week 1:

Week 1:

Thoughts for Bmar and LWFD - Not a bad effort Dave, especially if you haven't thrown.  How do those distances relate to your PR's?  Way off?

As far as WOB is concerned...why practice with the 28 at all?  You are doubling the weight with the 56 (but you ARE an old man so you MIGHT use the 42!)  I cannot see how the 28 carries over...drop some knowledge on me Qui-Gonn.

Sounds like you would have made a great female gymnast!!!  Kidding...love me some Dave.  And besides, I am 0-1 against you in WFH...!!!

Maybe try getting that pop with kettlebells, or DB snatches.  Go as heavy as you can while maintaining GREAT form, and then go for the 60 pounder...feel the pop you can get out of that.

Worst case scenario...get a 42 pound weight and try that.  Baab handed me one of those the other day...man, I cannot wait to be 40!!!

Sunday -
-- Warm up
-- 5min Treadmill, Stretching, Indoor shot putt *8 times

-- Box Lunge Jumps
-- 3*10*20's
(I tried the lunges like I had done last week, but the room is too short really, and I wasn't that into them.  So I got a 6" box, lunge right leg on box, squat till front leg is 90degrees, then explode up into jump, switch legs, repeat.  Felt good, but glad I started with only 20's as this takes balance.)

-- Deep seated box jumps with barbell
-- 3*10*65
(Same weight this time, but I tried for touch and go instead of a full sit down this time.  Kinda worked the knee a bit, so last set was a full sit back and explode up.)

Tues -
-- Warm up
-- 5min Treadmill, Stretching

DB Incline Bench
-- 5*60, 5*70, 3*90, 3*100, 3*120, 6*100
(Ok, totally screwed up today's lifts.  I did not have my current lifting sheet with me, so had to take a shot in the dark on what I was supposed to be lifting.  Was SUPPOSED to be doing 3*110 today, can't do math and was actually headed for the 130's...but that set with 120's kicked my butt.  So dropped for a burn out set on the 100's.  Ooops.)

Plyometric Bench Push-ups
-- 1*7*BW, 1*6*BW, 1*5*BW
(Instead of 6" box, I went with a bench today, all I can say is cause I am stupid crazy.)

Standing overhead DB press
-- 4*50's, 4*30's, 4*70's

Rear Delt Cable
-- 2*10*25, 1*10*35, 1*8*35

How much are dues for the Non-Flexible Group?  Is there a news letter? 

Gingerman!!!

http://www.youtube.com/watch?v=g77zBd_7NSw - http://www.youtube.com/watch?v=g77zBd_7NSw

http://www.youtube.com/watch?v=rs59W5gRbCg - http://www.youtube.com/watch?v=rs59W5gRbCg

Sunday -
-- Warm up
-- 5min Treadmill, Stretching

--Deadlifts
--5*225, 5*275, 3*330, 3*440, 3*470, 3*495
(This was week two of my 531, was supposed to be on Thurs but was wiped out from throwing practice.  That last rep too a lot of nasty, funny thing was I got that little thrill/shake after I dropped weights...woo hoo.  Long time since felt that.  )

-- Chins
--3*6*BW
(First time I was able to crank them all out without pause or too much pain.  Felt good.  Glad to get that move back.)

-- Box Push-ups
-- 3*7*BW
(Got some vid of this today, so will post in a bit.  After I eat dinner.    These are getting better and I should start moving to feet up on a box soon.)

-- Deep seated box jumps with barbell
-- 3*8*95
(Got vid of these too, will post for critique later.  Pushed the weights up a bit this week.)

Please comment about these two exercises.  I am working on more dynamic stuff in pre-season here.

http://www.youtube.com/watch?v=PPsLHFefT2U - http://www.youtube.com/watch?v=PPsLHFefT2U

Tire más martillos, el niño de jengibre.

AW SNAP!

¡Usted fue servido!

Duncan McCallum wrote: Tire más martillos, el niño de jengibre. AW SNAP! ¡Usted fue servido!

Bet you didn't know I have been teaching myself Spanish for last couple of months!  (For a trip to Spain this year.)

Don't worry, I'll just take that, bury it way down deep, let it fester and grow...until one day I'll use it in a hammer throw...yeah.

-- Box Push-ups
-- 3*4*BW
(Changed these up a bit, feet up on a 10" box and push ups off 6" box.  So much tougher, can feel these need some work just to get to speed.)

-- Deep seated box jumps with barbell
-- 3*5*95
(Lowered the reps on these as they were early in workout, but still seems to have hurt my later lifts.  Today was from bench height and working on getting air before landing on box.)

--Deadlifts
--5*225, 3*330, 5*415, 3*470, N/A*525
(CRAP CRAP CRAP CRAP!!!  And I felt good headed to the gym.  Had two days rest from last throwing and good sleep.  That 525 has beat me today.  Only redeeming thing I can get out of this is that failing a 525 makes you sore too...that should make me grow.   DAMN!)

-- Chins
--3*7*BW
(Got one more rep in this time.  Back and arms felt good, working well together and felt in control of the chins.  Not sure I have felt that way in past, usually they are only struggle.)

-- Incline DB Press
-- 3*7*70
(Changed up the pitch of the incline today.  Instead of a raised bench, actually went to the incline bench.  Just a change.)

-- Dips
-- 3*7*BW
(Eh...they were dips.  What can you say?)

-- Single Arm Lat Pulls
-- 3*7*85
(I like these as they feel good for a long pull on back.)

Throwing day (yesterday):

WFD.
I had to find a new location yesterday.  My field is three inches of mud/muck on top of still frozen ground. Blech.  So found an abandoned parking lot to throw from onto some grass.

Worked on my first turn...a lot.  I need to get two feet planted and facing the trig when I start my sprint.  Seems I was completely backward and only one leg at that point.  Wow.

Once those started to tick me off I moved to line drills.  Have I ever mentioned...I HATE LINE DRILLS!!!  I am not a spinning person, never been good at it...and line drills are....spin plant, spin plant, spin plant...blech.

That is all.  :^)

Throwing day (yesterday):

Hammers
I use the new location, so I am a bit leery of the throws as the last 20 feet drops about a foot or so in height from where I am throwing.  Oh well, use what you have.

Jogged/walked a lap of the new walking path in our neighborhood, prolly about 1/2 mile. Then lots of warm up with an 8lb hammer to work out the obliques, shoulders, lower back.

Focus of this practice was the low point.  I have serious problems with it moving out in front of me when I am tired or not paying attention.  I really have to get those shoulders turned into wind so I can drop that orbit to right side.

Figured out some physics last night too!  It turns out, that if you are tired, and turn your whole body into the release, you are actually counteracting all your work...  (Lost like 15ft on throw instantly..dang)

Anyway, got seven throws of each hammer in.  Found that when I returned to strict form I could counter for being tired.  That is good news.  Now if I could just add form + energy...then watch out.

GAH, yesterday was one of those days.  I rarely have days where 'I just don't want to' but I could tell right away when I got to gym.  To many projects on my mind at home, much stress over my throwing form, etc etc.

I picked up a 25 and it felt HEAVY....sheesh.  So I just kept moving and hoped it would get better.

Week 4:
Sunday -

- Spin foot work (using 25lb plate with grips), slow hammer winds (45lb) for flexibility, stretching.
-- There was no treadmill today as my heel was hurting after about 30 minutes of practicing spings. Damn sore heel, same foot as laid me up last year.

- Incline presses
-- Got up to the 90's but was really just going through motions

- DB rows
-- Again just going through motions, only 90's here

- Deads
-- Really didn't think I'd make it to them as I felt so flat.  Decided to try and see.  It was a deload week so only up to 360 for 5.

Was just a crappy work out, but I went and I did something other than sit on my arse at home...or work on one of 50 things that was supposed to get done this weekend.

dl_buffy wrote: Was just a crappy work out, but I went and I did something other than sit on my arse at home...or work on one of 50 things that was supposed to get done this weekend.

this note called me out! thanks

yer a good example

First Duncan, then Todd...could this day get any better.  Yes...now Craig has to say something nice to me.

(Todd, I posted more as way to shame myself, know I would have to own up to it...LOL.  If it helps though, that was unexpected benefit.)