TRAINING LOG: Dan and Kate plus ate
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Topic: TRAINING LOG: Dan and Kate plus ate
Posted By: Pop Tartan
Subject: TRAINING LOG: Dan and Kate plus ate
Date Posted: 6/26/10 at 1:04pm
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So here we are, our new training log. Funny enough, we get the inspiration to start it on our off day. Our work out today was making our sheaf fork. For anyone who is interested we're sticking with three prongs and a lovely cushioned handle. Any opinions on how curved the prongs should be? Preview of the next few weeks... training for the Portland Games!!!! This week will have some heavy lifting and fairly high volume throwing, followed by a tapering week, some frantic packing then a long ass drive from Laramie WY to Vancouver WA where my parents waiting to give me hug, meet our puppies and watch us throw some heavy stuff. |
Replies:
Posted By: Duncan McCallum
Date Posted: 6/26/10 at 1:12pm
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Rock on! Get after it and keep us posted. All that lifting and throwing will pay out, I promise...you are investing in yourself. Let me know if there is anything I can do. PM Deakion about sheaf fork physics...he will condense the nonsense. Duncan ------------- The man in the arena. |
Posted By: C. Smith
Date Posted: 6/27/10 at 6:31am
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Thanks for logging, gl on the Portland training!
------------- |
Posted By: Pop Tartan
Date Posted: 6/27/10 at 7:38am
Thanks! We've had a windfall of new toys this weekend which should spice up training a bit. I can't wait for PHG! Some seriously strong competition, great venue and my Mom and Dad, maybe even my big brother, finally get to come to one!  Today was try out the new sheaf day. I'm not much a seamstress so it looks likes some warped pet for Frankenstein's monster by you can stick it and you can throw it. It weighs in at 16lbs even so it's perfect for Dan the man. Our makeshift standard is the cage surrounding the hammer ring at UWyo which ranges from 26'9" down to about 17'. Long story shorter Fork: Awesome Sheaf: Mediocre Dan: 26'9" repeatedly Me: 18' on my last of a lot. That 16 is a freaking beast for someone who is used to the 10! So, what's a girl to do? I made an 11lb sheaf. Second try turned out much better, the shape looks almost intentional! Just a wee bit heavy so when Enumclaw rolls around, that'll feel like flinging a shih tzu! |
Posted By: Pop Tartan
Date Posted: 6/27/10 at 11:42am
| whoo, on the one hand the 11lb sheaf felt waaaaay better and a little easier on the ole' back but after throwing the 16 pounder I didn't have a whole lot left in the tank. But I still hit about 25ft so there's hope! |
Posted By: Khruel
Date Posted: 6/28/10 at 4:08pm
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Today was an off day from lifting and throwing. I studied film on the World Championships and Craig Smith at Ohio. |
Posted By: Khruel
Date Posted: 6/29/10 at 4:08pm
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Upper Body Day Dan Kate Bench With Chains 405 + 65lbs x 2.5 135 + 65lbs x 2.5 Close Grip Push Press 335 x 1 135 x 2 Bent Lat Raise 40 x 8 , 3 sets 15 x 8, 3 sets Tricep Push Down Stack x 40, 2 sets 65 x 40, 2 sets Front Raise 50 x 8 , 2 sets 15 x 8, 2 sets Speed Close Grip Bench 190 + Bands x 5, 3 sets 90 + Bands x 5, 3 sets Captains of Crush Grip No. 2 x 20 , 2 sets gripper x 20, 2 sets |
Posted By: Duncan McCallum
Date Posted: 6/29/10 at 4:22pm
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Dan, Geez.... What are Bent Lat Raises? Front Raise? Inquiring minds want to know (and are too lazy for YouTube) D ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 6/29/10 at 5:17pm
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I'm sure you've seen or done these before since you are no stranger to lifting, but most lifts have a few different names. Bent Lat Raises are a dumbell shoulder exercise hitting the rear deltoid and traps. You are basically just bent over at a 45 degree angle and raising the dumbells out to be parallel with the ground. Front raises are the same thing except you are standing upright and hitting the front deltoid by raising the dumbells directly in front of you until they are parallel with the ground. I wouldn't say these are good exercises as a primary strength builder, but they do keep the shoulders in shape so you can do the big lifts like push press, bench, shoulder press, close grip etc... |
Posted By: Duncan McCallum
Date Posted: 6/30/10 at 4:51am
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Ahhhh yes...it has all come back to me now. I'll keep doing them and let you know when I get to the "big lifts" phase. ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 6/30/10 at 2:39pm
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Throwing Day Dan 56 wfd best throw 38'8'' Kate 14.5 hammer, best throw 92'11'' 14 wfd best throw 79'0'' |
Posted By: Khruel
Date Posted: 7/04/10 at 11:16am
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Throwing Day Dan 56 WOB 14'6'' standing , 15'6'' spinning - first practice trying to learn to spin Kate Off |
Posted By: Khruel
Date Posted: 7/06/10 at 3:25pm
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Monday Dan 56wfd , best throw 40'1'' Kate threw some 14wfd, we didn't measure any since it was just drills and positions. Tuesday Dan Kate Bench with Chains 410 + 65lbs x 3 135 + 65lbs x 2 Speed close grip bench 235 + bands x 5 3sets 95 + bands x 5 3sets Then instead of finishing the workout Kate wanted to throw lightweight and since women usually get their way I went and coached Kate. Her last few throws looked pretty good. |
Posted By: Khruel
Date Posted: 7/09/10 at 3:30pm
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Throwing Day Dan 56 wfd best throw 37'11'' throwing at about 90% Kate 14.5 lbs hammer best throw 93'3'' |
Posted By: Pop Tartan
Date Posted: 7/11/10 at 8:54am
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Saturday & Sunday Throwing days Dan Light hammer: 130'0'' this was a big pr for me Sheaf 16lbs: 31'0'' Kate 14.5 hammer: 93'3'' pr for kate Sheaf 11lbs: 25'6''
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Posted By: Pop Tartan
Date Posted: 7/12/10 at 4:07pm
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Fat Grip day/easy GPP Just sort of messing around before we leave for Portland tomorrow. We are driving out there, so we can see the country side. Use fat gripz with every thing Dan &nb sp; Kate Close Grip rack 275 x 5 2 sets 165 x 5 2sets Barbell curl 95 x 6 2 sets 65 x 6 2 sets Lat raises 35 x 8 2 sets 20 x 8 2 sets DB Step up 60 x 5 2 sets 30 x 5 2 sets Bodyweight Squats with different widths 50 DB Press 30 x 6 2 sets Truck Push 200 yards 200 yards |
Posted By: Khruel
Date Posted: 7/20/10 at 4:09pm
Saturday Portland Meet
Tuesday Upper Body Bench Press 455 x 3.5 165x3 JM Press ; ; ; ; ; ; 225 x 8 3sets 105 x 8 3sets Incline Press 315 x 3 2 sets 135 x 3 Lat Pulldown 8 x 3sets assisted pullups 6 x 3sets Cable rows 8 x 3sets 8 x 3 sets Jammer Machine 225 x 6 3sets 135 x 6 2 sets Lat Raise 4 5 x 5 2sets ; ; ; ; ; ; 25 x 5 2 sets ------------- |
Posted By: Khruel
Date Posted: 7/21/10 at 3:02pm
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Wednesday Lower Body volume
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Posted By: Khruel
Date Posted: 7/25/10 at 7:58am
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Sunday 7-25-10 Kate and I threw Braemar, Light Hammer, and Light Weight. I think we made some progress in light weight today after watching some videos of ourselves. We needed to flatten out our orbit which allowed us to get a better drive out of the 1st turn. Kate's best throw 81'0'' Dan's best throw 75'6'' |
Posted By: Pop Tartan
Date Posted: 7/26/10 at 4:33pm
Pretty good day in the gym. I hit a lifetime PR of 185 for bench which was pretty sweet and everything else was pretty solid. Below are just the culmination of our lifts not all the warm ups leading up to them. We just had a grand ole' time today. I'm going to start tapering for Enumclaw this weekend, I can't wait, it's going to be sweet!!!!!
|
Posted By: Khruel
Date Posted: 7/27/10 at 4:29pm
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Tuesday 7-27-10
Today was supposed to be our rest day, but we both felt like throwing a little. Throwing turned out to be a good idea since we both had an awesome practice for LWD. Kate's best mark today was 82'6. She is getting more consistent in her technique. She has thrown 80'3'' in competition, but she was hit or miss at throwing 80 in practice. This week she had 7 throws over 80 ft. My best mark was 78'3'' which was a big pr. This was my second practice with the light weight. Before my only practice and preparation was at the meets and watch film. Having bought the implements is paying off big time. Hopefully I can hit the 80 mark this season. |
Posted By: Khruel
Date Posted: 7/31/10 at 2:56pm
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7-30-10 Kate is off to Enumclaw. I threw LWD today, I hit a PR of 81'7''. I realized that I have been throwing the weight a bit in front of myself instead of staying connected and countering the weight throughout the entire throw. My previous PR was about 3 and a half feet less, so this made quite a difference. I did 3sets of 10 for a 70lbs 1 arm Kettlebell push presses. -Dan |
Posted By: Khruel
Date Posted: 8/01/10 at 5:29am
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8-1-10 Kate is throwing at Enumclaw today I threw HWD today, I hit a PR of 42'10'' which is about 2 and a half feet further than my last PR. Basically I was just doing the same thing I learned in the LWD that improved my throwing; which is getting the ball moving forward and keeping my orbit flatter out of the back versus more of a rotational and higher orbit like I used to have. 3 exercises for GPP using Fatgripz 20lbs dumbells 3 x 10 jump squats 3 x 10 db snatchs 2 x 50 yards of skipping with db |
Posted By: Khruel
Date Posted: 8/02/10 at 3:05pm
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Monday 8-2-10 Upper Body Close Grip Bench 390lbs + bands 5 sets of 2 DB Tri w Flye 50lbs 3 sets of 20 Tricep pushdown stack 3 sets of 10 Lat pulldown stack 3 sets of 10 Rows stack 3 sets of 10 Lat raise 35lbs 3 sets of 10 Need to hit some lower body work this week, my lower body strength is fairly pathetic at this point. The knee is feeling better, so I'm going to slowly move the weight up. |
Posted By: Alan H
Date Posted: 8/03/10 at 5:52am
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Kate was AWESOME at Enumclaw. Her LWFD is *huge*.....and setting a new field record in the sheaf wasn't so shabby either.
------------- Alan Hebert Geezer-In-Training |
Posted By: Khruel
Date Posted: 8/04/10 at 2:57pm
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Wednesday 8-4-10 She had a good meet and threw a PR in LWFD, 80' 8'' and tied her PR in sheaf 28'0'' Lower Body Box Squats 365 + 100lbs chains 5sets x 2 Deadlift 320 + bands 5sets x 2 Good Mornings 3sets 135 x 5 Leg Closer Machine stack 3 x 10 Leg Curl Machine stack 2 x 10 cramps Calve Raise stack 3 x 10 |
Posted By: Khruel
Date Posted: 8/10/10 at 4:22pm
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10-10-10 Upper Body Bench w 65chains Dan 445 x 1, 455 x 1, 460 x 1, no chains 495 x 1 Kate 135 x 1, 140 x 1, 145 x 1, no chains 175 x 1 JM Press Dan 225 x 8 4sets Kate 95 x 8 4sets Lat Raises, Lat pull down, Machine rows, Reverse pec deck 8-11-10 LWD Kate best throw 82' 10'' she was throwing really well today. Dan best throw 81'5'' It was my only good throw, most of my other throws were 77s. At this point I'm trying to develop some consistency in hitting 80, but I have been fairly consistent in the upper 70s. We are throwing one more practice before our meet on Aug 15th. We'll probably throw Light Hammer and Sheaf. |
Posted By: Khruel
Date Posted: 8/16/10 at 3:36pm
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8-15-10 Kate and I threw in Denver the day after the MWC. Kate had a couple of PRs 81'1 in LWD and 111'6.5'' in the LH 12lbs. The hammer throw was huge for Kate. I hit 3 PRs, 42'5.5'' in the HWD which I was very happy to hit. 75'11.5'' was a PR in LWD, but based on my practice throws where I have hit 81' two times I was really hoping to hit 80 at the meet. I'm going to work on my LWD technique until I can consistently throw 80 feet. 99'1.5'' in HH was a PR, but again I'm gunning for anything over a 100 feet. 8-16-10 Took the day off to recover from the meet on Sunday. Tomorrow we are doing upper body in the weight room. |
Posted By: Pop Tartan
Date Posted: 8/17/10 at 3:55pm
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Another delightful upper body day! We did bench with bands together then played with dumbells and such individually for the benching: Dan &nb sp; &nb sp; Kate 4x2 400+bands 4x2 120+bands 1x2 410+bands 1x1 140+bands Aside from that, Dan: reverse pec dec 3x10 lat raises 3x10x35lbs hammer curls 3x10x50lbs Kate: pec flys 2x8x25lbs lat raises 3x6x22.5lbs reverse pec dec 3x6x90lbs tri press down 2x20x65lbs And that is all. The school gym is ridiculous! It closes at 8 so it's hard to get a really solid workout in after a full day of work, or in my case, replacing lost wallet stuff and carting the dogs to the vet. Joys! |
Posted By: Pop Tartan
Date Posted: 8/22/10 at 12:43am
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8-22-10 I threw at the Lovell games in WY yesterday. Overall it wasn't a bad meet, but LWD and LH are really starting to piss me off. I threw LWD 75'4'' and LH 117' 0'', but I can throw them so much further. From now until my next games in Rapid City I'm going to focus exclusively on LWD and LH. On the bright side I tried spinning in the WOB and hit a big pr of 17'0''. Woops I didn't realized Kate's account was logged in, so this is Dan. I edited the post. |
Posted By: Khruel
Date Posted: 8/23/10 at 4:02pm
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8-23-10
Upper Body Day, felt like poop maybe dehydrated Dan Bench 480 x 2.5 505 x 1 JM Press 225,245,255 x 6 Reverse Peck Deck 3 x 8 Bent Over Raise 45 x 6 x 3 Pressdown stack x 30 x 3 DB Hammer Curls 70 x 6 x 3 Kate Bench 170 x 3 190 miss, close JM Press 95, 95, 115 Reverse Pick Deck 3 x 8 Bent Over Raise 3 x 8 Pressdown 30 x 3 DB Hammer Curls 30 x 6 x 3 |
Posted By: Khruel
Date Posted: 8/27/10 at 3:05pm
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8-27-10 Lower Body Dan Deadlift 1 pin with bands 335 + large band 5 x 2, 585 x 1 Good Mornings 225 x 4 x 3 Calve Raise 3 x 10 Leg Curls 3 x 10 Leg Adductor 3 x 10 Russian Twists 3 x 10 Kate Dealift 1 pin with bands 205 + large band 5 x 2, 315 x 1 Good Mornings 115 x 4 x 3 Calve raise 3 x 10 Leg Curls 3 x 10 Leg Adductor 3 x 10 Russian Twists 3 x 10 |
Posted By: Khruel
Date Posted: 8/27/10 at 3:20pm
| My deadlift and squat is still pathetic, but I'm starting to come back. My deadlift has never been great, but I've never actually trained it or focused on it. The most I've pulled is 605, but I'm sure I could pull a lot if I actually studied the technique and focused on my legs and back more. I'm going to set a goal to try and pull 800 lbs by May 1st, 2011 using straps and a belt. |
Posted By: Khruel
Date Posted: 9/01/10 at 4:04pm
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9-1-10
Kate has been learning to spin wob and made 16'6" I've been focusing on light weight for distance. I hit 80'1" but I've really been struggling. Most of my throws are around 75 and 76. My legs and back were thrashed for both practices so I'm taking the rest of the week off. Hopefully I can hit a big pr this weekend when I'm fresh. |
Posted By: Khruel
Date Posted: 9/06/10 at 12:40pm
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9-4-10
Kate and I threw in Rapid City, SD this weekend and hit some PRs. Kate hit 18'0'' in WOB spinning which was awesome for her first meet spinning. I PRed in HFD and LFD. I hit 77'3.5'' in LWD, but I'm still not getting a hold of the finish. I'm going to practice LFD one time this week before the Estes Park, CO competition. I'm pretty sure I need to slow down my cast out of the back. I think I'm not catching the weight back enough to finish the throw correctly. It feels like the weight is past me and I'm not getting to pull very much on the finish. Also, I tried 17'7'' in WOB spinning and it was ridiculous because the cross bar was sticking out about a foot past the left standard and my throw was outside of the left standard, but actually went over the cross bar sticking out a foot. 9-6-10 Today was a rest day, but I decided to work my grip. Warm up gripper COC # 1 2 sets of 5 COC # 2 2 sets of 5 COC # 3 2 sets of 1 COC # 3.5 attempt at 1 , but failed |
Posted By: Khruel
Date Posted: 9/08/10 at 2:08pm
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9-8-10 Practiced some light weight for distance. My body feels like shit from working non stop since last Thursday, but I managed a 79'11'' throw. I was consistently in the 78 and 79 range and was very happy with the throws. I realized I needed to slow down my cast out of the back and get my feet down faster. Kate threw really well. Her biggest struggle in the lwd is her orbit. Most of the time she is hitting 80, but her release point is off and she sort of under hands the throw. Today we were able to get her orbit fixed and she had 3 throws at 84 feet. If she can be patient and do the same thing at the meet this weekend we should see a big lwd throw. |
Posted By: grasshopper
Date Posted: 9/09/10 at 1:52am
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Hey Dan. You talk alot in here about being able to throw at games more
consistent to your practice marks. Are you going through a "mock" games before the real thing?? I like to throw three warmups and 3-4 comp throws early in the week before an event. Also are you throwing from a marked off trig with a toe board?? Really helps. Your throws are insane and your progression has been awe inspiring, just trying to help you out. TROB ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: grasshopper
Date Posted: 9/09/10 at 1:54am
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Oh also. Ive learned this through coaching other sports. Make everything a
competition!!! Kates marks are near or better than yours so throw against eachother. Loser does the dishes, or something better.....  ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: Khruel
Date Posted: 9/09/10 at 11:52am
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It is funny you should mention competing against each other because I
spend most of my time at the end of practice pretending I am Adriane Blewitt or Summer Pierson for our last couple of throws and I try to whoop on Kate. We do mark off a trig and have a toe board, but we haven't been simulating a real competition by warming up and marking our first three throws. I can feel a difference in hammer at practice versus a competition because I never feel warmed up by just winding the hammer. In practice I usually have to throw it a few times before I feel comfortable. I think I'll start trying what you suggested. |
Posted By: Duncan McCallum
Date Posted: 9/09/10 at 12:00pm
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I pretend I am Dan all the time. This is why I avoid going to Games where he is...I saw TimeCop...I know what happens if we run into one another.
------------- The man in the arena. |
Posted By: Khruel
Date Posted: 9/11/10 at 3:36pm
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You never know, if we show up at the same games we might just merge into
a super thrower Dancan McWillum. Our powers and distance combine into unleashing 150ft light weight for distance and 75 ft braemars and such. 9-11-10 I finally got a hold of a decent LWD and broke the 80ft barrier today at Estes. I threw 103 in HH and 124 in LH as well. I actually ended up throwing hammer better from watching Mike Pockoski's starting position. I saw he would stand about 2 feet off of the trig. I wanted to try it because it would allow me to be more aggressive with the hammer and not worry about fouling over the trig or falling down. Usually I'm right up against the trig. I fouled a huge HWD, they marked it anyway and it was 45'6''. I really wish I could have saved that throw, but I still have 3 games left this year, so maybe I can break the 45' barrier. |
Posted By: Duncan McCallum
Date Posted: 9/11/10 at 3:46pm
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Cough cough...go pro...cough. Dude, that's badass. Good job Dan! ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 9/12/10 at 3:29pm
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Thanks man 9-12-10 Kate threw at Estes today and had some awesome hammer throws. She hit 89'11.5'' in HH and 114'7'' in LH. The light hammer was a field record. Her light hammer throws were 112, 110, 114, 108, 112. In HH her progression was 88, 89, 86, 88. |
Posted By: Duncan McCallum
Date Posted: 9/12/10 at 3:59pm
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------------- The man in the arena. |
Kate Posted By: grasshopper
Date Posted: 9/12/10 at 9:31pm
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Ya Dan those are some nasty throws this weekend. Kind of at a loss for
words. Congrats. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: mthompson33
Date Posted: 9/13/10 at 7:26am
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Thanks for the info Dan... I will make sure that we get the hammer cages where you can't reach the Hum-V this weekend...
------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Khruel
Date Posted: 9/13/10 at 4:01pm
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9-13-10 Today was the last lifting day before Tulsa. I was gonna hit a single on bench and dead, but deads felt like shit and if I kept going I was just asking for some injury. I'll throw tomorrow, off Wed, warm up and stretch Thur, off Fri, Tulsa Sat. Bench 515 x 1 Deadlift 500 x 1, yes my bench was higher than my dead. This is the last year of this nonsense. Box Squat 225 x 5 x 5 Standing shoulder press 135 x 10 x 3 Leg raises 3 x 10 Crunches 3 x 10 Kate was off, she threw on Sunday. |
Posted By: Duncan McCallum
Date Posted: 9/13/10 at 4:14pm
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"Deadlift 500 x 1, yes my bench was higher than my dead. This is the last year of this nonsense." Power up Dan. ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 9/19/10 at 4:07pm
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9-19-10 Kate and I threw this weekend and Tulsa and hit some PRs. Kate hit a small pr in LWD with 81'6'', a pr in sheaf 29'6'' and a pr in WOB at 18'6''. I had a few PRs as well. The first was in open stone with a 50'3'', the second in HWD with 44'4'' and the last in WOB at 18'0''. I've never sweat so much in my life from all the heat, humidity and I'm fat. When I cleared 18feet in WOB I immediately cramped up in my right hamstring and had to stay bent over for about 5 minutes before I could stand straight. We have 1 more game on 10-30-10, until then we are going to basically start our off season and start lifting more and doing more GPP. We'll keep throwing, but less frequently. |
Posted By: C. Smith
Date Posted: 9/20/10 at 2:19am
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Big throwing, time to turn pro.
------------- |
Posted By: grasshopper
Date Posted: 9/20/10 at 3:28am
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+1 ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: mthompson33
Date Posted: 9/20/10 at 9:21am
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+1 Awesome day throwing in Dan's shadow! I think a couple of my throws got caught in the draft of his throws and made them go a couple feet farther... ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: Khruel
Date Posted: 9/20/10 at 2:12pm
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Holy cow, thanks for the support that means a lot to me. This off season I'm going to start contacting the ADs of some pro games to let them know who I am and try to get invited. A lot of people don't know me since I've primarily competed in games within driving distance which keeps me in the Rocky Mountain area, but I've been to Portland and Tulsa, because Kate and I have family there. |
Posted By: Duncan McCallum
Date Posted: 9/20/10 at 2:32pm
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Dude, sky's the limit. Go get paid! ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 9/21/10 at 4:04pm
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9-21-10 Upper Body Dan Bench 4sets 360 + Green Band x 3 Push press 3 sets 225 x 3 Face pull 3 x 10 DB shoulder press 3sets 75 x 10 Hammer Curl 3 sets 60 x 10 JM Press 3 sets 205 x 10 Reverse peck deck 3 x 10 Kate Bench 4sets 90 + Green Band x 3 Push press 3 sets 135 x 3 Face pull 3 x 10 DB shoulder press 3 sets 40 x 10 Hammer Curl 3 sets 30 x 10 JM Press 3 sets 85 x 10 Reverse peck deck 3 x 10 |
Posted By: C. Smith
Date Posted: 9/22/10 at 12:23am
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One of the things I advise for an Am looking to turn Pro, is to travel around and do a lot of games, get your name out there. My last Am year I went everywhere knowing what I was planning. A lot of AD's could give a shit how far you throw. They don't know and don't care. Us Pros are paid entertainers first. We just happen to be athletes too. ------------- |
Posted By: Khruel
Date Posted: 9/22/10 at 3:00pm
Good info to know. I better learn to get the crowd going. 9-22-10 Lower Body Dan Safety Bar Squats 4sets 365 x 3 Rack Pull 3 pin 4sets 515 + GBands x 3, 635 x 1 Leg curl 3 x 10 Leg closer 3 x 10 Calve raise 3 x 10 Lumbar 3 x 10 Rows 3 x 10 Kate Safety Bar Squats 4 sets 205 x 3 Rack Pull 3 pin 4 sets 245 + GBands x 3, 365 x 1miss Leg curl 3 x10 Leg closer 3 x 10 Calve raise 3 x 10 Rows 3 x 10 Abs 3 x 10 |
C. Smith wrote:Posted By: Khruel
Date Posted: 9/27/10 at 3:35pm
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9-26-10 Dan - light hammer, best throw 122' . Pretty happy considering I'm still sore from the lifting this week. I was reading Dave Brown's hammer tutorial on facebook and trying to rotate my hips and shoulders more to catch the hammer soon on the acceleration phase. Kate - hwd , working on staying connected with the weight. 9-27-10 Dan Bench with bands 380 + GBand x 2 , pulled left pec so I had to stop. I'll be resting and rehabing it over the next 4 weeks. Shoulder Press 135 x 5 x 4 Barbell Curl 115 x 5 x 4 Face Pull 3 x 10 JM Press 245 x 8 Rotator cuff Kate Bench with bands 100 + GBand x 2 x 2 110 + GBand x 1 Shoulder Press 95 x 5 x 4 Barbell Curl 65 x 5 x 4 Face Pull 3 x 10 JM Press 105 x 8 Rotator cuff |
Posted By: Khruel
Date Posted: 9/30/10 at 11:35am
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9-29-10 Dan Rack pull 1 pin 635 x 1 Box Squat 545 x 2 Snatch 165 x 2 Leg curls Leg closers Calve raise Lumbars Kate Rack pull 1 pin 315 x 1 Box Squat 315 x 1 Snatch 95 x 2 Leg curls Leg closers Calve raise Abs |
Posted By: Duncan McCallum
Date Posted: 9/30/10 at 11:44am
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How you liking those rack pulls? ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 9/30/10 at 11:56am
| I like them because I can get more weight in my hands and go heavier. It should contribute to my deadlift since it is essentially the same movement just starting higher. I'll probably do a deadlift max in about 3 weeks on my way to the goal of an 800 dead by May of next year. We'll see how far I have to go since I haven't done a true deadlift max ever?!? |
Posted By: Khruel
Date Posted: 10/05/10 at 12:22pm
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10-5-10 Sunday Throwing kate and I were working on light weight. We hit a couple of practice PRs. We were both just focusing on setting up our orbit, staying lower, and getting our feet down quicker on the first turn. Monday Upper Body Nothing special here. I'm rehabinga torn pec. We did some close grip rack work. |
Posted By: Khruel
Date Posted: 10/10/10 at 3:34pm
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10-8-10 I threw braemar and hit a practice pr of 39'5'' with my stone. Kate was working the hammer and hit 82 feet with the HH, but she was pretty tore up from the workouts this week. 10-9-10 We both worked HWD and I had some throws ranging from 41-43 feet, Kate was right at 40. Mostly we are just working on setting the orbit correctly and getting our feet down quickly on turn 1. |
Posted By: Duncan McCallum
Date Posted: 10/10/10 at 3:37pm
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Blah blah blah..."I'm super strong"...that's all I read. What was wrong with your orbit before Big Dan? Last I checked, your Tulsa WFD landed in OKC. ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 10/31/10 at 2:29pm
Right now I feel super fat. 10-31-10 It's been a while since Kate or I have posted, but we have been training. We hit some really great PRs yesterday in Utah. I hit 47'7'' in HWD, 129'5'' in LH and 18'3'' in WOB. I was going for 19'0'' and it was super close. I think I'll try for the am record 19'2'' in Tucson next weekend if all is well. Kate had a huge PR in HWD; she hit 46'10'' which was a 5 foot pr. We knew she was going to hit something big in HWD, because in practice she finally figured out how to throw it and hit 45 feet. Also, she threw 96 feet in the HH which was only 2 feet off of the women's world record in HH. |
Posted By: Duncan McCallum
Date Posted: 10/31/10 at 3:05pm
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I hope all is well! Get some tape of the WFH Dan!
------------- The man in the arena. |
Posted By: Khruel
Date Posted: 11/03/10 at 5:02pm
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11-3-10 Yesterday Kate and I threw weight for distance. Kate threw about 42 in HWD and her LWD ranged from 76-84. My throws in LWD ranged from 77-80. I would really love to get 82+ at Tucson. Kate competes on Saturday, so she took today and the rest of the week off. I compete on Sunday, so I just did some speed lifts. Bench 230 + Green Bands 5 x 3 Deadlift 225 + Green Bands 5 x 3 Squats 225 5 x 3 Hammer Curl 60 x 8 x 3 Should Press 135 x 5 x 3 Calve Raise 3 x 15 Rotator Cuff 2 x 10 I'm taking the rest of the week off so I'm ready for Tucson on Sunday. I'll film my WOB just encase I do something worthy. It looks like the spinning AM record is 19'0'', so the plan will be to go 13, 15, 17 and then go for 19'1''. |
Posted By: Srokus
Date Posted: 11/04/10 at 4:06am
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Dan, don't know you but you sure no how to huck these things. If you got any videos, post 'em. Nice job, you going pro this upcoming season or next? ------------- The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times... www.thestrengthagenda.com |
Posted By: Khruel
Date Posted: 11/07/10 at 11:39pm
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Hey Tom,
I will be going pro this next year after the North South competition. I have a few videos to post from Tucson. The videos I have are Gustin 93lwd, Gustin 47hwd, Stewart42hwd, Kate 45hwd, Kate 84lwd, Williams 48hwd, and Williams 18wob. I'll post the vids as soon as I can. |
Posted By: Khruel
Date Posted: 11/07/10 at 11:46pm
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My wob video is me attempting 19'1". I just didn't have enough gas in
the tank at that point although my first throw was pretty close. Watching the video is the first time I've seen my spinning wob technique. I figured it must not be too bad since i'm consistent at 18 feet, but my finish looks horrible. |
Posted By: jsully
Date Posted: 11/08/10 at 2:22am
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great throws both of you.. Kate's hammers had me eying her throws the rest of the day, just some amazing throws.. Big Dan, you're a monster and I'm glad I got to throw with you.. keep up the progress and you'll smoke a couple WR's in no time.. |
Posted By: Khruel
Date Posted: 11/08/10 at 10:20am
| This is the first time I've done a video or edited one, but here are some Tucson throws on youtube. http://www.youtube.com/watch?v=3NniBxRtThE - http://www.youtube.com/watch?v=3NniBxRtThE |
Posted By: Srokus
Date Posted: 11/08/10 at 1:52pm
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Hey Dan, heck of a job in Tuscon. Great videos of all the throws. Good luck at the North South and with the Pro Games next season. Hopefully I will run into you at a few games. ------------- The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times... www.thestrengthagenda.com |
Posted By: Khruel
Date Posted: 11/10/10 at 2:45pm
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11-10-10 Light lower body. Dan Safety bar box squats 465 5 sets x 2 Rack pull 565 x 1 Bunch of machine leg work Kate Safety bar box squats 260 5 sets x 2 Rack pull 275 x 3 Bunch of machine leg work |
Posted By: Khruel
Date Posted: 11/13/10 at 12:06pm
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11-12-10
Upper Body Dan Bench 470 x 4 Shoulder Press 185 x 5 , 2sets Bunch of machines and db Kate Bunch of machines and db |
Posted By: jsully
Date Posted: 11/13/10 at 6:08pm
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duly noted, I need to get a stronger bench.. holy shit dude, 470x4? I finally crossed the 400lb barrier again a month ago, now I feel weak all of a sudden great vid BTW |
Posted By: Khruel
Date Posted: 11/16/10 at 4:27pm
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11-16-10
Lower body Dan Rack pull 1 pin. 635 + 65 chains x 1 Squats 315 x 4 3sets Machines Kate Rack pull 1 pin. 285 + 65 chains x 1 Squats 245 x 1 Machines |
Posted By: Khruel
Date Posted: 11/18/10 at 3:23pm
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11-18-10 Arms Dan All done with fat gripz Close Grip Bench 230 + Purple bands x 3 , 6sets Barbell Curl 135 x 5, 3sets Should Press 225 x 5, 3sets Hammer Curl 65 x 6, 3 sets Triceps pushdown stack x 20, 3 sets Lateral Raises 30 x 8, 3sets Lat Pulldown stack x 8, 3sets Posing in the mirror , double bicep shot, side triceps shot, lee priest forearm poses, and a lat spread. |
Posted By: Duncan McCallum
Date Posted: 11/18/10 at 3:44pm
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Looked kinda like this? Priest poses... ------------- The man in the arena. |
Posted By: Khruel
Date Posted: 11/18/10 at 5:25pm
I was kidding, but it would probably look like this.  |
Posted By: Khruel
Date Posted: 11/22/10 at 5:09pm
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11-22-10
Upper body. Dan Bench w 65Chains. 445 x 2, 495 x 1 Shoulder press 315 x 5 Hammer curl 80 x 8 3sets Face pulls 3sets x 8 Lat rows 3sets x 8 Tri extension 3sets x 8 Lat raise 3sets x 8 Reverse pec deck 3sets x 8 Rotator cuff 2sets x 8 Machine bench 3sets x 8 Curl machine 3sets x 8 |
Posted By: Srokus
Date Posted: 11/23/10 at 3:40am
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Thats a lot of volume, good to see, now I don't feel like I am the only moron with a ton of volume. One question I have is how are approaching training with the North/South comp in between the off season? ------------- The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times... www.thestrengthagenda.com |
Posted By: Khruel
Date Posted: 11/23/10 at 7:20am
Hey Tom, I don't normally do that much volume, but tday is coming up and the gyms will be closed. I usually keep it to 6 exercises. 2 heavy compound movements and 4 auxiliary exercises. I can't approach the North/South like I would want because I live in Laramie Wy. The ground is now frozen and snow covered until April. Basically I'm just lifting in off season mode with no throwing. Normally I throw at least twice a week, because you can usually make greater gains in the throwing area from technical improvements over weight room improvements. I'll have to get at least a couple of throwing sessions in before North/South or I'm gonna get my butt kicked. |
Posted By: Khruel
Date Posted: 12/01/10 at 1:28pm
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Nov 28
Grip CoC 1,2, 3 x 1 2sets Nov 30 Dan Bench 455 + 65 chains x 2, 510 x 1 Jm press. 245 x 8 Kate Bench 130 + 65 chains x 1.5, 180 miss Push press 160 x 1, 170 miss Jm press 105 x 8 Dec 1 Dan Rack pull 1 pin. 675 + 65 chains x 1 Box squat 565 x 1 Kate Rack pull 1 pin. 275 + 65 chains x 1 Hang clean 205 x 1, 230 miss |
Posted By: Khruel
Date Posted: 12/08/10 at 3:15pm
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Just listing the main lifts for the last 2 days. Overall pretty solid lifting. My knee is getting better and I'm moving up on the squats fairly well, but I'm still not where I once was. My deadlift has been moving up nicely. I'm hoping to pull a 725 4inch deadlift near the end of December. Dec 6th Dan Bench 225 x 3 5sets, 315 x 3, 405 x 1, 445 x 1, 475 x 1, 500 x 2 Other stuff Kate Bench 95 x 5 5sets, 115 x 3, 135 x 3, 155 x 1, 165 x 1, 170 x 2 Other stuff Dec 8th Dan Box Squat 225 x 3 2sets, 315 x 3 2sets, 405 x 2, 495 x 2, 585 x 1, 635 x 3 Other stuff Kate Box Squat 135 x 3 2sets, 185 x 3 2sets, 225 x 3, 265 x 2, 295 x 1, 325 x 1, 345 x 1 Hang Clean 135 x 3 2sets, 165 x 3 2sets, 205 x 1, 230 x 1 Other stuff |
Posted By: Pingleton
Date Posted: 12/09/10 at 2:09am
That is very impressive. No comment re Dan's stuff as it goes without saying... ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: phatmiked
Date Posted: 12/09/10 at 1:23pm
Strong fellow and lady.  ------------- |
Posted By: Khruel
Date Posted: 1/25/11 at 2:02pm
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1-25-11 Took a week off after the North South competition, but now we are back at it getting ready for my first pro games in Feb and Kate's women's worlds comp. Dan Bench w purple bands 440 x 2 - PR, 480 w bands x 0 would have been a 15lbs PR JM Press 225 x 6 x 2 Face Pulls Pull downs Lat Raises Hammer curls Rows Kate Bench w purple bands 140 x 1 x 3 JM Press 105 x 6 x 4 Face Pulls Lat Raises Hammer curls Rows Tomorrow is our pull day and then we will play racquetball. I think racquetball is great for dynamic cardio and agility if anyone wants to give it a try. |
Posted By: bigirish01
Date Posted: 1/27/11 at 4:09am
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I love JM's!!! Really torch the Triceps and forearms if done right! ------------- Jay "Big Daddy" O'Neill |
Posted By: Khruel
Date Posted: 1/27/11 at 3:26pm
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Yeah, JMs are great. They have improved my pressing power by leaps and bounds. Not a whole lot of volume for lower body this week since we are going to throw two times later in the week, but over the next two weeks we will move the volume up on lower body and then taper for women worlds. 1-27-11 Lower Body Dan Deadlift 5 inch 725 x 1 Lots of little leg exercises Kate Deadlift 5 inch 315 x 1, 325 x miss Lots of little leg exercises |
Posted By: Khruel
Date Posted: 1/31/11 at 3:46pm
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1-31-11 Played some racquetball for 1.5 hours last Friday and Saturday for cardio. We also did some weight for distance drills on Saturday. Today was upper body day. Dan Bench 445 + bands x 2 - PR, 480 + bands x 1 - PR High rows 6 x 3 DB Extensions 70 x 6 x 3 Reverse peck deck 6 x 3 Preacher curls 6 x 3 Machine rows 6 x 3 Rotator cuff work Kate Bench 135 + bands x 2 - PR, 145 + bands x 1 tied PR High rows 6 x 3 DB extensions 30 x 6 x 3 Reverse peck deck 6 x 3 Preacher curls 6 x 3 Machine rows 6 x 3 Rotator cuff work Tomorrow we will do some box squats and hit the lower back more. I think both of us need a stronger lower back. In most of our lifts our legs are much stronger than what the back can support. Once we catch our back up to our legs we will really move some weight. |
Posted By: Khruel
Date Posted: 9/06/11 at 4:40pm
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Been a while since I've posted on this log, but I'm on a quest to get ripped, so I need to hold my self accountable. Most recently Kate and I hit a PR in bench and I had a PR in box squats with bands. Dan Bench 545 x 1 Behind Neck Press 330 x 5 Box Squat 700 + 100lbs Band x 1 Kate Bench 190 x 1 Box Squat 345 x 1 On July 16th, 2011 I weighed 373.0 pounds which was an all time high for me. None of the weight gain was muscle it was all fat. I was eating garbage whenever I wanted and wasn't getting nearly enough protein per day. Practicing at this weight has been almost impossible, because my body gets so beat up from the training and I've had a groin/hip injury since early May. I'm going to start logging my calories and training on here so that I can motivate or teach others how to drop weight effectively. This isn't my first rodeo in the cutting game. I had been planning on losing weight over the past year and a half, but never really committed to it until now. I've had many experience cutting 10-15 pounds, but here are some of my major cutting experiences. 287 to 214 - 21 years old, pretty cut 334 to 269 - 23 years old, should have been 239 to be cut 340 to 252 - 27 years old, pretty cut, http://i1094.photobucket.com/albums/i447/Khruel/dan27.png - here is a picture 373 to ? - 31 years old, ? My body weight is currently 344.6, so I've lost almost 30 pounds in 7 weeks. I'm pretty happy with that so far. September 27th Kate and I are going to do a 12 week transformation competition, so I'll be cutting hardcore at that point. I'd like to be 340.0 by then and then try to be 299 after the 12 week period. However, my goal may change depending on my strength levels. I have a real phobia of losing strength and if I have to lose weight slower to keep my strength levels up versus losing a lot of weight fast; I'll lose weight slower. I'm fat enough that I am pretty sure I can lose weight fast and stay strong, so time will tell. - Dan |
Posted By: Khruel
Date Posted: 9/08/11 at 1:46am
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Today's weight: 342.8 Kate and I worked on Spinning WOB yesterday. We have a standard at 16' feet and we both worked getting it over consistently. I don't own a 56, so I was throwing the 28 too. Thowing the 28WOB gave me an idea about Sheaf. Would it be legal to hold a fork in my left hand and then Spin the wheaf bag over a bar like WOB? I mean I'm pretty sure I can throw almost 30' with a 28 so maybe I can spin the Sheaf Bag 34' or something? |
Posted By: jsully
Date Posted: 9/08/11 at 2:20am
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you were pretty ripped up there.. and you're strong as shit now. watch how fast you lose, your LBM is certainly higher now than it used to be. The closer you get to single bf digits, the easier it is to lose LBM. keep those carbs high around training to fuel the workout. you coming to Tucson? |
Posted By: Khruel
Date Posted: 9/08/11 at 3:45am
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Hey Jake, I am coming to Tuscon. I can already feel the carb/glycogen depletion. I usually lift at about 5 pm and I try to eat the majority of my carbs around noon and 3pm, but I can still feel it in my workouts. I hope I lose the weight fast, but I have a very slow metabolism. It is very easy for me to get big and strong, but losing weight takes a lot of effort and discipline. Some guys can't seem to put on weight, I'm the opposite. I'm shooting for 3k cals per day and 300grams of protein. Eventually I'll cycle this up and down between 3-2.5k and 300-350 grams. I forgot to post my calories. These calories are spread out through 7 meals a day. Sept 6th: 3070 cals 303g Sept 7th: 2510 cals 330g I think I can get to 300 pounds without losing much strength, but I wouldn't be surprised if I lost some, especially in squats since I won't have that big belly to use. I was eating 6 doughnuts every morning, so just by stopping that I got down to 355 pretty easy. Also, I wasn't getting near enough protein before, so I hope that will help with the strength. I would say I got 150g per day before. |
Posted By: Ryan Stewart
Date Posted: 9/08/11 at 4:04am
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Holy **** Dan. I am blown away at how strong you are. Those are #s that I dream about. Please dont ever get mad at me... cause I will look real stupid running around the field screaming like a little girl. LOL! Nice training bud. ------------- John Gallagher- "MASS MOVES MASS" |
Posted By: Khruel
Date Posted: 9/08/11 at 7:54am
| Thanks Ryan I need all of the strength I can get, cause we seems to be with in inches of each other at many of the competitions. I don't know how many times this year you or I have beat one another by 1 inch, but it is a lot. |
Posted By: jsully
Date Posted: 9/08/11 at 9:07am
that's good to hear, hope you'll stick around on sunday to hang out for a bit. If you're feeling the lower calories in your workout, change it around a little. You said you keep the majority if your carbs between noon and 3pm. Change it to 2 and 5pm, maybe even some during your workout. Get some dextrose or maltodextrin so it hits your bloodstream immediately. Shoot for 100-150g carbs about 15mins pre-workout and another 50g or so after your workout. Obviously, it needs to fit in your calories. But playing with this number for 3-4 days and you should have an idea as to what you need so you're energized for the entire session. Just a thought. EDIT: examples of dextrose/maltodextrin = gatorade (none of that g2 crap), twinlabs ultra fuel (this is the stuff I use, 1 scoop = 25g carbs), powerade mix powder, nerds, sweet tarts, etc. Waxy maize is a great simple carb as well as flat out dextrose, you can buy both of those at supplementdirect.com... they're a bit pricey for my taste, so I just go with the ultra fuel ($16 for a tub at hi-health or vitaminworld) |
Posted By: Ryan Stewart
Date Posted: 9/08/11 at 9:25am
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Man no kidding. Its been fun. I'll do my best to not make it close anymore. ------------- John Gallagher- "MASS MOVES MASS" |
Posted By: Khruel
Date Posted: 9/11/11 at 2:38pm
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9-10-11, 9-11-11 Kate and I threw at Estes Park this weekend Dan Kate BS 37'11.5 32'5 OS 50'6 HW 45'2 47'6 LW 74'10 89'11 HH 87 &nbs p; 89 LH 108 SH 32'0 32'0 WOB 19'6 17'0 Cabers went really well for both of us. In general I kept an eye on my diet, but I didn't count calories and protein like normal. Mostly because I need extra carbs on competition day and today I had some carbs but kept them to a minimum. I'll weigh myself Tuesday to see what the damage is or isn't. |