TRAINING LOG: Jake Sullivan
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Topic: TRAINING LOG: Jake Sullivan
Posted By: jsully
Subject: TRAINING LOG: Jake Sullivan
Date Posted: 11/08/10 at 2:06am
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Going to give this log thing a shot and try to soak up as much knowledge from the big throwers that I can.. just started my first 'off season' after my first 'season'.. Finished up with Tucson games yesterday 11/7 Braemar (21.5#) - 35+ PR = 2nd 3rd overall is a good games, especially behind big Dan Williams and Shawn Baker made it pretty cutthroat for me..... but regardless, I'm very unhappy with the majority of my throws including the PR LWFD. Everything was off and the planets were unaligned. I was bent over for WFD, just wasn't getting my chest up. Wasn't getting tall or long or loose for the hammers, had no pull in the WOB and my caber/sheaf exerpience is very limited to begin with. I threw better with no blades in Flagstaff, hit the bar for every throw @ 16' in Flagstaff WOB and hit 65' even LWFD with a 30# implement last week.. About the only thing good for me was the stones, nothing else showed as if I trained at all.. I suppose that's inexperience. Time to quit bitching and drill my ass off. Going to be working the technical side of things very hard the next 4 months leading to the Phoenix games... Today is shotput drills (hip tosses, blocking, gliding) + sprints/plyos and core work.. Also begin watching the calories more:: 11/8/10 food cals= 3092, 100.5f/183.8c/357.3p not enough cals, need more fat.. need to add a meal around 10a |
Replies:
Posted By: C. Smith
Date Posted: 11/08/10 at 2:30am
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Posted By: Joel Sim
Date Posted: 11/08/10 at 4:19am
Are you looking to gain or cut? ------------- |
xtra0t wrote:Posted By: jsully
Date Posted: 11/08/10 at 4:24am
Gaining has never been an issue for me, I want to cut down.. I'm about 305ish right now and somewhere around 21-23% bodyfat.. I'd like to get down to 270-275 so I'm better conditioned and more flexible for competition.. Plus I've got a son on the way and I'm going to need to be able to keep up with him, haha.. |
Posted By: Joel Sim
Date Posted: 11/08/10 at 5:14am
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Good Luck w/ that, Thanks for the response, I was just curious. Thanks for logging. ------------- |
Posted By: jsully
Date Posted: 11/09/10 at 2:26pm
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11/9/10 meh, OHP + bench in the same day is teh sux0rz, didn't realize bench would crush my OHPs like that.. feeling weak, first day back to weights after a 3 week layoff due to a cold, sinus infection and just being a whiner in general cals = 4486, 191.6f/282c/408.8p I said I was going to start watching calories, not eating good, haha.. Carbs ended up being about 80g too high and the fat about 40g too high, still getting things figured out, no worries. |
Posted By: C. Smith
Date Posted: 11/09/10 at 10:57pm
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<3 shake & bake chops.
------------- |
Posted By: adambrezina
Date Posted: 11/10/10 at 3:45am
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"I'm about 305ish right now and somewhere around 21-23% bodyfat" COUGH COUGH COUGH |
Posted By: jsully
Date Posted: 11/10/10 at 3:48am
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I learned how to eat a long time ago.. I'm getting a hydrostatic BF check this weekend so I'll check in with you fo sho.. now go eat a sammich skinny |
Posted By: jsully
Date Posted: 11/10/10 at 8:59am
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11/10/10 sprints = 20yards x 30 total sprints w/ 10seconds between each.. WFD drills with LWFD (30# implement) = standing throws, line drills & single spin throws. once I felt comfortable I started marking and improving without suffering form, my training partner would tell me if I was breaking down (chest down, bent over, etc). Managed 47' standing and 53' single spin, not great but again, just drilling and learning and trying to put it together without suffering technically.. also attempted a hook grip and now my thumbnail feels like it's going to fall off.. but after all the drills I felt pretty comfortable coming around with some power on the weight.. then again, I rarely had an issue with LWFD, lol.. time to get a glove food meh, cals unk, after pulling 2- 12's in front of a computer working claims I didn't feel like chicken and brocooli for dinner |
Posted By: jsully
Date Posted: 11/11/10 at 8:55am
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11/11/10 107 days till Phoenix Games squats- 315x5, 365x5, 405x3, 405x2 WTF? did I forget how to squat? First time having 400+ on my back in over 6 weeks due to flu, stomach infection, sinus infection, groin pull, etc.. couldn't keep the weight on my back. Although it felt heavier than "usual" due to the layoff the squat itself wasn't that bad, but it took everything I had to keep it from rolling down my back, even when I put it in the sweet spot (on top of my rear delts behind my traps and squeezing my shoulder blades together).. I'm going to try switching bars next week to see if it helps. This bar didn't have knurling in the middle of it or the very ends so I couldn't even keep it from spinning by squeezing harder. Hams are very tight from the first week of sprints/plyos but RDLs were pretty easy, will get heavier next week. Wanted to do some high pulls but ran out of time after trying to focus too much on teh skwatz. Hopefully the plyos and sprints will help with explosiveness.. box squats, cleans and deads on saturday rescheduled from sunday. Sunday is mine and the mrs' 2 year anniversary. Time just flies, I'm so excited to spend the day with her!! food cals= 4371, 180.6f/222.6c/457.2p looks like I need to slow my role on the milk consumption |
Posted By: jsully
Date Posted: 11/15/10 at 2:14am
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11/13/10 - events training 105 days till Phoenix Games training food got a hydrostatic bf% test today, 26% = FML, 218lbs LBM so that's not too terrible, going to focus on getting down to about 260 and 15% bf to increase flexibility and agility.. tomorrow is my 2 year anniversary with my beautiful wife so looks like the crackdown on the diet won't be starting until at least monday and there will definately be a break in it for thanksgiving.. 11/14/10 |
Posted By: C. Smith
Date Posted: 11/15/10 at 2:41am
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grats!
------------- |
Posted By: Duncan McCallum
Date Posted: 11/15/10 at 4:38am
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Hey awesome news! Hopefully it looks like her!!! ------------- The man in the arena. |
Posted By: Shawn Baker
Date Posted: 11/15/10 at 3:06pm
| Jake- baby= best thing you'll ever do- congrats in advance |
Posted By: jsully
Date Posted: 11/16/10 at 1:37am
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thanks guys, I appreciate it. We're both super excited, cant wait till he gets here!! 11/15/10 http://www.youtube.com/watch?v=NVlh6Yafcws - http://www.youtube.com/watch?v=NVlh6Yafcws |
Posted By: KiltBill
Date Posted: 11/16/10 at 1:51am
| Congrats on the baby and the anniversary! |
Posted By: jsully
Date Posted: 11/16/10 at 3:09pm
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11/16/10 102 days till Phoenix Games training @ 1p incline bb bench- 275x3, 295x3, 315x5 food
8a- 4 scoops whey calories= 4358, 197.5f/244.3c/403.1p |
Posted By: jsully
Date Posted: 11/19/10 at 1:06am
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11/18/10 100 days till Phoenix Games training @ 1p squats- 405x5, 425x5, 455x3, 405x5 bar was rolling down my back again and after talking with a few people after my squat session, I think I'm holding the bar too wide and my rear delts are losing tightness. I squat low bar and always have, that's what's comfortable for me and I never had an issue with the bar rolling before. I looked at some previous vids of me squatting heavy and noticed that I used to keep my hands 4-6" inside the plates on each side. Over the past few months, I've put a good deal of size onto my shoulder girdle due to hang cleans, snatches and high pulls and it's just not comfortable for me to keep my hands where I used to, however, I think putting them wider is just going to keep this issue going. Next week I'll try to fix the problem and see how it feels. I wanted to get some front squats in but I need to get this regular squat dialed in again first. Afterwards I'll start hitting fronts pretty hard every other week. I wanted to get in some snatches and high pulls but didn't have time as it was taking me so long to analyze what was going wrong on my squats. Once it all starts clicking again I'll be moving along quickly.
8a- 4 scoops whey meh, whatevs.. on a side note, I came up with this super awesome idea for breakfast on thanksgiving. I'll call it the French Toast Sandwich. First, observe the drawing::
From top to bottom: 2 slices french toast And yes, all smothered in butter and syrup. And no, I'm not dieting for thanksgiving, hell I didn't diet much yesterday either but I won't dwell on the past. This "sandwich" will be amazing and there will be photos. |
Posted By: Srokus
Date Posted: 11/19/10 at 3:34am
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Dude that sandwich looks amazing, I am going to have to try and make one of these. I don't care about the lifting or throwing stuff because this is one of the best things I have seen in a log, ha ha ha. ------------- 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: KiltBill
Date Posted: 11/19/10 at 4:04am
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Now that you put it out on the internet expect to see the new
EggMcBuff samich at your local Micky Ds. Nice drawing. |
Posted By: jsully
Date Posted: 11/19/10 at 4:17am
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if you guys like that, you would love this: 6 eggs
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Posted By: KiltBill
Date Posted: 11/19/10 at 7:09am
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Mmmmmmmmm SVELTE FOOD.
For discriminating pallets. |
Posted By: jsully
Date Posted: 11/19/10 at 4:28pm
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11/19/10 99 days till Phoenix Games training @ 1p 30 yards x 20 sprints w/10 seconds between sprints + 2 sets 10 high jumps shotput- blocking, power position & glide throws w/ 12# shot food lets not talk about this, lol |
Posted By: jsully
Date Posted: 11/22/10 at 1:50am
11/20/10 - throwing98 days till Phoenix Games
training @ 10a caber- picks & carries, worked on control LWFD- footwork stuff, pretty exhausted, couldn't really get into these
stones- meh, 2-3 throws and that was it
caber really took it out of me.. did probably 10 picks & carries w/ 100lb caber on almost no food in the morning, this was a bad idea. Need to remember to eat in the mornings.
 food
not worthy of posting
taking tomorrow off |
Posted By: jsully
Date Posted: 11/23/10 at 1:17am
11/22/10 - pulling96 days till Phoenix Games
training @ 1p hang cleans- 225x5 x 3sets speed pulls from 4" deficit- 315x1 x 8sets +misc ab work I tweaked the right side of my abs doing hammer winds on friday and it definately isn't 100% yet. I put 275 on the bar for hang cleans and it was just too much pressure, no need to push too early and cause a more serious injury so I dropped it down. Wanted to hit speed pulls against bands, but again, didn't want to put too much strain on my abs so I kept it at 315. All reps felt great, probably not as fast as they should have been since I haven't done deficits or speed pulls in nearly a year. Overall a decent session though. food - cutting day 1
8a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk
1230p- 2 scoops whey, 2 nutri grain bars *train* 330p- 2 scoops whey, 2 gatorade gel packs 7p- 9.5oz shake & bake pork chops + 1 cup corn calories = 2759, 69.1F / 268.8C / 282.8P now that I'm back in the habit of watching my cals, it's time to begin my first 4 week cut cycle. It's pretty obvious that turkey day will be a cheat day, however, afterwards its right back on the bandwagon. took before pics which there is no way I'll be posting those and I forgot to weigh myself this morning but I imagine I'm in the range of 298-299 as I have been for the last couple weeks. |
Posted By: jsully
Date Posted: 11/23/10 at 4:57pm
11/23/10 - pressing95 days till Phoenix Games
training @ 1p flat bb bench- 315x3, 345x3, 365x3, 385x1+1, 315x5 inverted rows- BWx15 x3sets, +45x8, +90x8 strict OH press- 205x3, 225x3, 245x3, 205x4 CGBP- 265x5 x2sets, 275x5, 285x4 triceps are weak.. I just barely needed a tap on the 2nd rep with 385 and the rest was mine.. cgbp also sucked ass, but at least its getting stronger.. food - cutting day 2
8a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk 1230p- 2 scoops whey, 2 nutri grain bars *train* 330p- 1 scoops whey, 1 gatorade gel pack, 4.5oz shake'n'bake chops + 1/2 cup corn 7p- chipotle: chicken burrito, double meat w/ rice, pinto beans and pico de gallo calories = 2922, 70.4F / 303.5C / 282.8P |
Posted By: Khruel
Date Posted: 11/23/10 at 5:25pm
| Damn Jake if you keep eating like that you will look like a body builder. |
Posted By: jsully
Date Posted: 11/24/10 at 1:27am
| Thanks Dan, trying to shed some of this unwanted BF, looking to get down to 260-270ish so I don't look like a whale on the field with shitty numbers.. if I get down to 260, then I'll just look like a skinny guy on the field with shitty numbers, haha.. |
Posted By: jsully
Date Posted: 11/26/10 at 5:28pm
11/24/10 - squats94 days till Phoenix Games
training @ 1p squats- 315x5, 405x5, 425x5, 455x5, 365x10 pullups- BWx5 x6sets hang snatch- 135x5, 155x3, 185x3, 185x3 fixed the issue with the bar rolling down my back so that pretty awesome, just needed to bring my hands in a bit more to get tighter and create that shelf for the bar to sit on.. by spreading my hands farther on the bar, I kept losing tightness and the bar would just roll down. snatches felt pretty good as well and definately getting more explosive.. still have work to do food - cutting day 3
8a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk 1130a- 2 scoops whey, 2 plain bagels
*train* 330p- 2 scoops whey, 2 nutri grain bars 9p- outback steakhouse: 10oz ribeye steak & steamed veggies calories = 2753, 50.7F / 271.7C / 303.3P ****************************************************
11/25/10 - turkey day trails93 days till Phoenix Games training @ 10a sprints- 40 yards x 20 sprints, same as usual 5 @ 50%, 10 @ 70-85%, 5 @ 50% 5.5 mile mountain bike train with the father-in-law, 45mins riding time, avg speed about 7mph and to speed around 18mph... pretty fun, conditioning is getting better, however, the legs were toasted from squats yesterday combined with sprints this morning.. not really training per-se.. but meh, I suppose it fits food - cutting day ?
9a- 3 scoops whey 1030a- 2 orange rolls
*train* 12p- 1 orange roll 330p- 3 enormously packed plates of turkey, mashed taters, corn, green bean casserole, carrots and rolls 6p- 3 slices pumpkin pie calories = ?? took it easy today, I was going to go nuts with the french toast sandwich, but I realized I needed to hold off a bit. Too many calories are too many calories.. Next weekend I will crush the french toast sandwich and it will be amazing.. One ridiculous cheat meal per week, lol, that's my rule now..... for now at least, haha. ****************************************************
11/26/10 - fun with the mrs92 days till Phoenix Games training core work- decline situps, hanging leg raises, reverse wood chops, russian twists + 5 laps in the pool Mrs is feeling super preggo these days, especially since she's 1 week out from her due date so we decided to head to the gym for a swim.. I hit up some quick cardio before hand and we went and got in the pool.. unfortunately it wasn't as relaxing as she needed.. food - cutting
10a- 3 scoops whey, 3 cups cheerios w/ 16oz 2% milk 430p- 3 scoops whey, 2 nutri grain bars *train* 330p- 2 scoops whey, 2 nutri grain bars 7p- subway: footlong club on white, double meat, provologne cheese, lettuce, tomato & mayo calories = 2543, 48.1F / 256.7C / 277.4P |
Posted By: KiltBill
Date Posted: 11/27/10 at 1:15am
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Awesome leg workout on Thanksgiving. So this holiday youve done a
mini triathalon. What an athlete. Adding you and the Mrs to our family prayers that the baby's birth goes well. Hope to see a picture of Bacon Bit soon. I got 5 kids, there great. Spent time yesterday with my 1 year old grandbaby! Your gonna love this new addition Brother. |
Posted By: jsully
Date Posted: 11/29/10 at 3:01pm
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thanks bill, I appreciate the prayers, we need all we can get.. just counting down the days now.. due date is this friday 12/3.. in the meantime, training updates:: 11/27/10 - throwing91 days till Phoenix Games
training LWFD - standing throws, single spins & double spins, double spins feeling weak lately.. hitting 57' single spin and having a hard time matching it with a double spin.. I think I'm working too many standing and single spins before moving to double spins as I'm getting pretty fatigued with them and feel pretty gassed by the time I get to double spins, going to get back in the habit of working double spins for the majority of training open stone - a few braemar throws and a few glide caber - absolutely trashed by the time this came around, probably 4-5 picks & carries and 1 actual throw, need to work on endurance, but I think my body is also just getting used to the lower calories.. food - cutting week 1
9a- 3 scoops whey, 3 cups cheerios w/ 16oz 1% milk *train*
10a- 2 nutri grain bars (mid training) 3p- quiznos: large prime rib & swiss on wheat, double meat, italian dressing, mayo 8p - 3 scoops whey calories = 2982, 103.1 F / 246.7C / 273.4P wasn't aware of the massive calorie content in the quiznos sandwich, kinda bummed out but stayed under 3k cals so I'm not too disappointed.. **************************************
11/28/10 - deads90 days till Phoenix Games training hang cleans- 225x3, 275x3, 295x1, 315x0 high pulls- 315x2, 315x3, 335x3 deads- 405x3, 495x1, 585x1, 605x1 gym PR, 495x5 ghetto GHR- BWx10, x8, x6 + core work: hanging leg raises & side bends hamstring feels awesome, no more issues and I'm not too scared to push it any more.. despite being a training PR, I know I've still got a good bit in the tank, still going slow though, last thing I need is another re-injury. Shooting for 625 off the floor in the next 3-4 weeks, then on my way to 700 by the end of next year. still feeling the abdominal strain and it's putting a hindrance on my explosion for the hang cleans, hoepfully these will be 100% in the next week or 2.. food - cutting week 1
10a- 3 scoops whey, 3 cups corn flakes w/ 16oz 1% milk *train*
2p- 2 pb&j sandwiches 6p- 8oz chicken breast + broccoli 9p- 3 scoops whey calories = 2509, 57.2 F / 226C / 276.7P ************************************** 11/29/10 - conditioning/shotput drillstraining
sprints - 40 yards x 20 sprints, all @ approx 50% w/ 5 seconds rest between sprints, finished up with 5 more sprints x 80 yards w/ 15 seconds rest each.. these really aren't sprints but they trashed me and the end result felt good.. 5 sets 5 high jumps
shotput drills- blocking, deseating, 15-20 each, focusing on muscle memory here and putting everything together
food - cutting week 2
8a- 3 scoops whey, 3 cups corn flakes w/ 16oz skim milk 11a- 8oz chicken breast & broccoli
1245p- 2 scoops whey, 2 nutri grain bars
*train*
3p- 2 scoops whey, 2 scoops twinlabs carbs 7p- cheeseburger w/ lite mayo, lettuce, ketchup, tomato, medium red potato w/ 1/2 cup fat free cottage cheese calories = 2827, 66.3 F / 275.9C / 293.5P |
Posted By: adambrezina
Date Posted: 11/29/10 at 7:23pm
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jake, after watching what you eat everyday, I do almost triple caloric intake and cant gain a damn pound. I am gonna mainline gravy into my veins and see what happens |
Posted By: C. Smith
Date Posted: 11/30/10 at 12:26am
Shenanigans. If you are truly eating near 9k cals per day and aren't gaining weight, then you are doing something wrong. Or you already weigh 500lbs. I suspect you aren't really eating that much. ------------- |
Posted By: Shawn Baker
Date Posted: 11/30/10 at 3:21am
| Adam- how come every time I have eaten with you, you eat like half what I do (and I'm not trying to gain weight) |
Posted By: adambrezina
Date Posted: 11/30/10 at 5:27am
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Craig- I was exagerating sorry Craig. I had counted my calories a few weeks ago and averaging 6500 with the GOMAD. Granted McDonalds x4 a week helped to that outcome. I am lost and alone in a sea of skinny. Shawn- I am trying Jake- Sorry for taking up your page big guy. |
Posted By: C. Smith
Date Posted: 11/30/10 at 6:23am
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lol, just checking. It really is as simple as eating a surplus every single day, in and out, and you will gain weight. I've been there, believe me. ------------- |
Posted By: jsully
Date Posted: 11/30/10 at 9:23am
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lol @ adam, sea of skinny is right.. if you can't gain weight on 6500 cals a day, eat 7500.. If I were you I'd have alot more liquid calories in my diet if that were the case. GOCMAD? gallon of chocolate milk/day? hmmm.. shawn, I agree, he eats like a bird, I've seen it.. I feel like I'm starving at 2700 but my BB friend of mine suggested I do my cut in "mini-cut" style cycles.. 40% calorie reduction for a couple weeks, then maintenance for a couple weeks, rinse, repeat.. 3 more weeks and I get to bump back up to 4500/day for a couple weeks then drop it back down. Strength is holding very steady, just energy is a bit low. I've been trying to increase carbs pre/post training but I love me some carbs for dinner so it's difficult, haha.. I've actually never been there Craig.. I'm the fat kid that fights to be skinny and I LOVE food.. so as I get bigger, my appetite grows enough to support maintenance calories without even trying at all.. If I want to bulk, I embrace the my inner fat kid and throw in an extra meal mid-day when I'm hungry, if I'm trying to lean out, I put said fat kid on a time out for a few months. hahahaha |
Posted By: jsully
Date Posted: 12/01/10 at 12:08am
11/30/10 - pressingtraining
flat bb bench- *add doubled mini bands* 225x5, 275x3, 295x3, 315x3, 225x8 push press- 225x3, 245x3, 275x3, 295x3, 315x0 (2 3/4 reps, couldn't lockout), 275x3 incline db rows- 95x8, 105x8, 115x6 x3sets pushdown- *add doubled mini band* 200x8, x6, x4, *remove band* 200x10 great session, bench and OHPs felt great, up until that 315. Must be a mental block for me, I've done it in the past just haven't been able to get back up there. Between the banded bench and prior sets, my triceps were gassed. I got that 295x3 and it didn't feel too bad so I was hoping for at least a single with 3 bills, meh oh well. I start my deload after squats this thursday and my next training cycle will focus on OHPs so they will come before deads.. looking to get up to 275 strict and 325 push if all goes well.. might even throw some fun band work in there since I have the tricep strength of a 4 year old girl. food - cutting week 2
8a- 3 scoops whey, 3 cups corn cheerios w/ 16oz skim milk 10a- 2 slices pumpkin pie
1245p- 2 scoops whey *train* 3p- 2 scoops whey, 2 scoops twinlabs carbs
7p- pork chops, mashed potatoes, corn, 2 small glasses milk & 1 piece chocolate cake calories = ? father-in-laws bday today so we had dinner at their house and I didn't restrict too much, probably still under 3500cals though and I'm not too worried considering sprints are on the to-do list for tomorrow. in other news, went to see the baby doc again today and baby still hasn't dropped, wife is still measuring 2cm dialated and 60% effaced (sp?).. SO... we're going to go in thursday night so they can apply cervadil (sp?) and then start the pitocin to get her induced on friday morning. I'm gonna be a daddy in less than 3 days.. super stoked!! |
Posted By: KiltBill
Date Posted: 12/01/10 at 12:53am
Keep us informed Bro, hows the wife doing? Amazing you can diet at a time like this. Way to fight the icecream pickle cravings!
|
Posted By: adambrezina
Date Posted: 12/03/10 at 5:14pm
| congrats man i saw the pics.... hope to see him in some OSU gear soon. Congrats again |
Posted By: KiltBill
Date Posted: 12/03/10 at 11:31pm
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I ain't seen nothinh but Congrats! Lets see some pictures and the
stats. |
Posted By: jsully
Date Posted: 12/07/10 at 5:00am
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thanks guys, I'll get this updated with some pics in the next couple days. He's totally awesome though.. adam- I don't have any o-state apparell, but I've got a super awesome o-state blanket that he wears everywhere which I feel is superb to apparell because apparell just gets hidden by his blankets ;) |
Posted By: Shawn Baker
Date Posted: 12/07/10 at 12:11pm
| Jake- good to hear baby is well- how you holding up (getting any sleep??) |
Posted By: adambrezina
Date Posted: 12/07/10 at 2:57pm
| ha ha i will take care of that for ya... get some sleep ha ha |
Posted By: jsully
Date Posted: 2/20/11 at 3:06pm
|
http://jumbo-jake.blogspot.com/ - http://jumbo-jake.blogspot.com/ -> in case anybody cares about my weight training the last 2 months.. 2/20/11 training throws
Trained with Brezina's crew, huge thanks for helping me out with my caber pull.. I'm going to nail William next weekend.. grats on that LWFD PR.. def work on driving hard to the trig, you're going to see some big #s very soon.. looking forward to sharing the field with you again brother! oh, and tell the mrs her cupcakes were awesome and it was nice to meet her finally.. also, note to self: no more training 7 days in a row, it has an impact on HWFD and stones.. |
Posted By: adambrezina
Date Posted: 2/20/11 at 10:02pm
| ha ha ha anytime big guy see u on sat |
Posted By: jsully
Date Posted: 2/28/11 at 2:29pm
2/26/11 - HG Competition2011 AZ Highland Games Comp - 2nd place overall
Braemar felt great, though looking at video, I definately had more room to explode as well as could've stayed in contact with the stone longer. Open felt good, still need to work on getting that power foot under me asap as well as staying low until its time to explode.. HWFD felt great but for some reason I lost my drive to the trig on that last throw. LWFD was incredible. I was really looking for 70' here and just smashed it. I was really dismayed at my first throw and knew I didn't put the juice on like I needed to. No holds barred on the 2nd throw and it showed.. ended up taking extras but couldn't break 75'.. just a couple more in the low 70s and a 66' throw due to lost footing HH is where my day went downhill.. warming up I tweaked my lower abs on full extension. I think I initiated this on monday but wasn't sure.. well this poised a problem as whenever I went for full extension, it hurt like hell to drop back down fast enough to pull.. Not happy with these throws, but all things considered 3rd place isn't too bad. LH was a little better. I decided to stay upright for my first two winds then go for as much extension as I could before the release. The first two were a bit slower and when I figured out it was working well I gave it some juice on the last wind. It was indeed a games PR for me, but nowhere close to what I'm hitting in training since I couldn't get extension on my 2nd orbit, only my 3rd and I'm guessing it was only 70ish% extension before the pull. Caber was blegh, I need to practice this. I can't wait to get my caber finished.. just need to plane it, glue it and fiberglass it.. hopefully will be done by next weekend so I can start working on it. WOB felt good, though I could feel my lower abs yelling at me when I stood and threw. I decided to learn how to spin WOB since I need to learn it anyways. I'd like to stand as long as I can then go to the spin if I need to. I hit an easy 15' standing but since I knew I def wouldn't have 16' standing in me, I went to the spin. Hit the bar twice and then just under it. Just need to figure out the dip and drive upwards rather than forwards.. Will be practicing this as well.. Had a great time throwing with some very tough competition. Thanks to Jon, Isaac and West for helping me figure out the spin WOB. Thanks to everyone for pushing me to get the PRs. Looking forward to the Vegas games in april.. Barring injury, this will be a great event for me. Time to buckle back down into training and go for some more PRs!!     |
Posted By: jsully
Date Posted: 2/28/11 at 2:31pm
| yes I know that hammer pic blows.. that's what happens when you can't get to full extension, meh, oh well.. |
Posted By: jsully
Date Posted: 2/28/11 at 2:38pm
2/28/11 - deadstraining
hip snatches- 145x3 x5sets plyo jumps- BW+50x5 x5sets deads- worked up to 585 for an easy single abs were still feeling iffy so I didn't push too hard.. going to take the next couple weeks off of speed work with the bands.. started dieting again today: starting weight = 304 goal weight = 270 macros = 65f / 266c / 279p = 2815 cals which is about 60% of maintenance. centralizing carbs mainly around training to minimize losses while in a deficit. going to stick with this for about 4 weeks then move back up to maintenance cals for a couple weeks before the vegas games.. then back to dieting.. less BW = more explosiveness and better conditioning.. |
Posted By: Sean Betz
Date Posted: 3/01/11 at 12:26am
| Nice throws, Jake. Didn't get a chance to meet you. Watched a few of your throws. Got a lot of potential. |
Posted By: jsully
Date Posted: 3/02/11 at 2:16pm
|
thanks Sean, that means alot, I appreciate it. I'm hoping to get to meet you at one of the games this year, you had some pretty awesome throws yourself.. that OS was very impressive, as was the LWFD and light hammer.. http://jumbo-jake.blogspot.com/2011/03/3111-pressing.html - 3/1/11 - pressingtraining
incline bb bench- 295x4, 315x3 x3sets hammerstrength BTN presses- 2pps x10, 2+25pps x8, 3pps x5, 3+25pps x1, 3pps x3 cable low rows- 300x8, 300+45x6 x2sets CGBP- 275x4, 245x6 x2sets macros = 63f / 274c / 272p = 2786 with approx 100g carbs pre-workout... not enough |
Posted By: jsully
Date Posted: 3/02/11 at 2:18pm
http://jumbo-jake.blogspot.com/2011/03/3211-throws.html - 3/2/11 - throwstraining throws
macros = 54f / 269c / 277p = 2849 cals with approx 125g carbs pre-workout started losing energy hard around the hour mark, going to need to add carbs during the workout on training days to maintain energy for the intensity level I train.. |
Posted By: jsully
Date Posted: 3/04/11 at 1:57am
|
http://www.youtube.com/watch?v=bUdX9emeuUY - http://www.youtube.com/watch?v=bUdX9emeuUY If anyone has technique suggestions please feel free to let me know.. Thanks |
Posted By: jsully
Date Posted: 3/07/11 at 2:35pm
http://jumbo-jake.blogspot.com/2011/03/3711-deads.html - 3/7/11 - deadstraining
hip snatches - 155x3 x5sets plyo jumps - +50x5 x5sets hang cleans - 225x3, 275x3, 315x3, 335x0 x4tries (aka high pulls) deads - 495x3, 545x3, 585x3 macros = 72f / 266c / 274p = 2861 with approx 125g carbs pre-workout... felt great the whole workout, no energy issues, going to stay with this for a while that 335 just did not want to get up there, I got under it once but had to drop it as I couldn't hold onto it.. doesn't help that it was the last set and my snatches/prior cleans sapped my explosiveness.. overall, I'm satisfied with the workout for now.. |
Posted By: jsully
Date Posted: 3/08/11 at 2:29pm
http://jumbo-jake.blogspot.com/2011/03/3811-presses.html - 3/8/11 - pressesam weight= 294.8lbs
training incline press- 275x3, 295x3, 315x3, 335x3, 345x1 standing strict overhead press- 205x3, 225x3, 245x3, 275x1 db rows- 120x10 x4sets close grip press- 285x5, 285x5, 285x4 macros = 69f / 273c / 277p = 2865, ~125g carb pre-WO good day for some PRs.. both 335x3 and 345x1 were PRs and left a bit more in the tank on the 345 single.. strict OHPs felt awesome, the 275 was very slow but still managed to lock it out and hold it for a couple seconds before bringing it down.. rows were easy as always and despite some pretty burned out triceps, I pushed my way through the close grip presses..
down 10lbs in 1 week at this time, mostly water obviously.. energy feeling good throughout the training, despite lower calories, the high carbs pre workout are definitely helping, feeling better about dropping weight without strength loss, just need to stay focused, 3 more weeks of low calories then back to maintenance for a couple weeks. looking forward to throwing tomorrow. |
Posted By: jsully
Date Posted: 3/09/11 at 3:10pm
http://jumbo-jake.blogspot.com/2011/03/3911-throws.html - 3/9/11 - throwstraining throws
macros = 68f / 278c / 270p = 2859 cals, ~approx 125g carbs pre-workout (not enough for throwing days) |
Posted By: jsully
Date Posted: 3/12/11 at 11:18am
http://jumbo-jake.blogspot.com/2011/03/31011-squats.html - 3/10/11 - squatstraining
back squats (rehab)- 135x5, 185x5, 225x5, 275x2 ** 225x3 front squats (narrow stance)- 135x5, 185x5, 225x5 x5sets pullups- BW x5 x5sets adductor feels good, though I could feel a little pain on that 2nd rep with 275 so I dropped the weight. Felt it again on the 3rd rep with 225 so I shut it down. No issues at all with the narrow stance front squats. Felt good to get down there ATF and once my knees were warmed up no knee issues at all. It's now 2 days later and my legs are still pretty trashed, haha. Looking to push the bill a bit further next week. macros = 63f / 270c / 274p = 2792, ~125g carbs pre-WO |
Posted By: jsully
Date Posted: 3/12/11 at 4:57pm
http://jumbo-jake.blogspot.com/2011/03/31211-throws.html - 3/12/11 - throwstraining throws
glide was all off, I was finally able to get good hip separation but that was by the last couple throws and I was hitting a wall with my arm. note to self- stay down, get that front foot under me, and get the hips around, then follow through to double post and release. need to remember to keep things slow for now. 53# WFD was good, standing and single spin throws really helped me learn to drive forward as well as upward for the release. Nailed a couple PRs in this so I'm satisfied. Started hooking on the single spins so by the time I got to the last couple double spins my thumb felt like it was going to fall off. That definitely limited how hard I could drive to the trig and pull. Need to get a glove so I can throw 50-70% without hooking and save my thumb for my 80%+ throws. 30# WFD was also good, just worked slow double spins focusing again on driving forward AND up on the pull/release, most of them were high 50s without much effort and pretty slow, put a little juice on the last 3 throws but was exhausted by then. Overall a good day. Spent 4 hours throwing as I was helping teach a friend of mine the throws. Looking forward to next week as the abs should be feeling ready for hammers again. macros = 66f / 269c / 280p = 2815 cals, ~approx 150g carbs pre&during throws, could've used another 50g... then again, I was throwing for nearly 4 hours |
Posted By: jsully
Date Posted: 3/14/11 at 2:56pm
http://jumbo-jake.blogspot.com/2011/03/31411-deads.html - 3/14/11 - deadstraining
clean grip hang snatches - 155x3, 165x3, 175x3, 185x3, 185x3 plyo jumps - +50x5 x5sets hang cleans - 225x3, 275x3, 295x1, 315x1, 335x1 (PR) rack pulls from knee level - 495x3, 585x3, 635x3, 675x3 (PR) macros = 68f / 275c / 261p = 2802, ~125g carbs pre-WO only good bar to snatch with (aka has knurling on the ends) was being used by some douche doing high box squats so I had to improvize and go with the clean grip. The felt good, definitely takes some explosiveness to get the weight all the way up there, a few of the reps were press-outs so I'll be working on that. definitely feeling more explosive on the plyo jumps and the hang cleans felt great today. I knew I was going to go for that 335 again so I didn't go all out on the rest of my working sets. I got under the first attempt with 335 but couldn't hold onto it so I tried again and nailed it, felt realy good. Also nailed a sweet pr on rack pulls. Haven't done heavy rack pulls I re-injured my hamstring early last year and this was a very nice reassurance that everything has healed up nicely. Could have gone a bit higher but I'm very happy with this, especially in the calorie deficit. 2 more weeks and I'll increase the calories to maitnenance level to stabilize my weight for about 3 weeks, then dropping back down afterwards. |
Posted By: jsully
Date Posted: 3/15/11 at 3:54pm
http://jumbo-jake.blogspot.com/2011/03/31511-presses.html - 3/15/11 - pressesam weight= 291.8lbs
training incline press- 295x5, 315x3, 335x2, 315x4 standing strict overhead press- 205x5, 225x3, 245x2 cable low rows- 300x8, 345x6 x2sets close grip press- 275x6, 275x5 x2sets macros = 62f / 312c / 312p = 3118, ~150g carb pre-WO meh, it was an alright workout, can't expect PRs every week, but I definitely need to get on a structured peridization type plan as far as weights/reps, I believe that would be more beneficial than just winging it every week. was feeling off today, mostly I assume due to the heavy rack pulls and max hang clean yesterday. I increased cals a bit the rest of the day to help with recovery.. |
Posted By: jsully
Date Posted: 3/18/11 at 3:38pm
http://jumbo-jake.blogspot.com/2011/03/31611-throws.html - 3/16/11 - throwslunchtime training throws
HWFD felt awesome, really getting a good pull both foward and upward, nailed that 36' throw after 20+ throws and was pretty happy with it.. glide felt terrible again, something just isn't clicking so I tried south african in the evening, everything felt more natural and with minimal effort was hitting decent #s, put a little power (~90%) behind a couple of the throws and hit a good starting distance. going to keep up with this for a bit and see if I can get some good #s out of it.. 30# WFD blew ass, the standing and single spins were great but when it came time for the double spins I was slowing things down too much and throwing off my balance. I need to focus on keeping speed on the drive and just lessening how intense my release is when I'm trying to work on form. macros = 59f / 264c / 280p = 2746 cals |
Posted By: jsully
Date Posted: 3/18/11 at 3:46pm
http://jumbo-jake.blogspot.com/2011/03/31711-squats.html - 3/17/11 - squatstraining
front squats (narrow stance ATG)- 225x5, 275x5, 315x3, 365x1, 385x1, 405x1, 315x5 pullups- BWx5 x5sets RDL- 315x5, 365x5, 365x5, 315x8, 225x12 felt a tiny bit of adductor pain during warmups yesterday throwing so I decided to cut back squats out all together for a couple weeks and just focus on front squats, felt good. macros = 69f / 237c / 288p = 2771, ~125g carbs pre-WO |
Posted By: jsully
Date Posted: 3/20/11 at 5:16am
http://jumbo-jake.blogspot.com/2011/03/31911-throws.html - 3/19/11 - throwslunchtime training throws
south african shot- focused on the active left arm while spinning, getting really wound up driving the knee inwards once in the power position, not focusing on getting down at all yet, felt good. WFD- broke part of my 5lb plate off the WFD on my first standing throw so it dropped down to about 26lbs. standing and single spins focused on driving the weight out past the trig as well as a good lift. same with double spin. after reviewing phx tape, I need to start my spin earlier as my high point is initially off my left shoulder. I think this may be causing me to use energy (that could be spent on drive) to correct the orbit and therefore lowering my numbers a bit. Will work on this macros = 53f / 330c / 272p = 2905 cals, 75g carbs preWO and another 100g during, by the end of the 3rd hour I was definitely feeling fatigue despite the calories. |
Posted By: jsully
Date Posted: 3/21/11 at 3:05pm
http://jumbo-jake.blogspot.com/2011/03/32111-deads.html - 3/21/11 - deadstraining
hang snatches - 155x3, 175x3, 185x3, 195x3, 205x1 (PR), 215x1 (PR), 225x2 (PR), 225x1 plyo jumps - +50x5 x3sets hang cleans - 255x5, 270x5, 285x6 deadlifts - 455x5, 485x5, 515x3+2(rest/pause) http://www.youtube.com/watch?v=_GALoB_a_eU - http://www.youtube.com/watch?v=_GALoB_a_eU macros = 60f / 265c / 273p = 2754, ~125g carbs pre-WO all things considered, this was a great workout. several PRs on the hang snatch, mostly due to me not doing them in a very long time as I previously had been working hip snatches for the most part. Felt good to get explosive and nail my previous PR from the floor in the hang position for a double. Definately sapped energy for the rest of the workout. Cleans were easy until I got to the last 3 reps with 285, just didn't want to get up there. Deads weren't bad but I can def tell I don't have the same kind of muscular endurance I used to, by the time I got to that 4th rep I was crushed.. I guess that serves me right for training singles doubles and triples for so long, but again, all things considered this was an awesome workout. Weighing in tomorrow, should be under 290 for the first time in about a year. |
Posted By: jsully
Date Posted: 3/22/11 at 3:18pm
http://jumbo-jake.blogspot.com/2011/03/32211-presses.html - 3/22/11 - pressesam weight= 289.6lbs
training incline press- 270x5, 285x5, 305x5 push press- 255x5, 270x5, 285x6 yates bb rows- 225x8, 275x8, 315x6, 365x5 x2sets close grip press- 275x6, 285x5 x2sets +core work= hanging leg raises, lying leg raises, weighted hammer spins macros = 66f / 262c / 292p = 2841, ~125g carb pre-WO good session, definitely feeling the effects of lower calories. I'm happy I bump calories up to maintenance next week for 3 weeks... close grips are improving so I'm happy about that, hopefully will be hitting all sets in the 300s here shortly. rows felt solid, haven't done yates style underhand grip in a long time, push press felt weak today, I definitely need to bring my wrist wraps so that I can get a good dip before I drive upwards, without them it was overextending my wrists and very uncomfortable, because of that I lost alot of leg drive. |
Posted By: jsully
Date Posted: 3/23/11 at 2:07pm
http://jumbo-jake.blogspot.com/2011/03/32311-throwing.html - 3/23/11 - throwinglunchtime training throws
WFD felt good, in began my turn earlier on the first spin which made me wait what seemed like a lot longer before I could drive to the trig, however, when I did start my drive, I had incredible power. Only once did I actually put any juice on the final pull and nailed about 34' with minimal effort. going to start throwing HWFD on saturday's only. I find that it tears my thumb up too bad during the week so I'm going to go with LWFD drills during the week an both on the weekends focusing on full throws at a lesser effort WOB felt great, getting a really good stretch on the way back then dropping the hips and powering up. spin feels off, just need to get used to catching the weight and driving it upwards.. macros = 59f / 268c / 271p = 2688 cals, 125g carbs preWO and another 35g during |
Posted By: jsully
Date Posted: 3/26/11 at 3:00pm
http://jumbo-jake.blogspot.com/2011/03/32411-squatsthrowing.html - 3/24/11 - squats/throwingtraining
front squats (narrow stance ATG)- 305x5, 325x5, 345x5 pullups- BWx3 x10sets RDL- 315x5, 365x5, 405x5, 315x8 brutal front squats, left erector cramped up on the 4th rep of the last set and I finished the 5th rep anyways.. it's now saturday and I'm still paying for it.. evening throws training macros = 66f / 278c / 282p = 2911, ~125g carbs pre-WO need to focus on keeping chest high instead of trying to lead bent over, just need to work on drills for this |
Posted By: jsully
Date Posted: 3/26/11 at 3:03pm
http://jumbo-jake.blogspot.com/2011/03/32611-throws.html - 3/26/11 - throwsthows training
open - felt horrible, felt like I've never done a south african before, just couldn't get on it. definitely need to drill alot more so that I'm comfortable going into the Vegas games HWFD - felt good though not getting enough leg drive, that 37' was nearly standing, get some leg drive into it and I'll be hitting near 40' 42# WFD - just hit positions the first two throws and didn't focus on putting much drive into it, put some juice on the last one and it felt great, didn't measure it officially but it was about 2' off of the 50' flag which would be a PR for me 28# WFD - my thumb was throbbing at this point, lots of pain, got 2 good throws out there (and I wasn't really even getting on it) at about 68' before going downhill fast so I shut it down early 16# hammer - first time doing hammer since the phoenix games due to my abdominal strain. felt good, no issues hitting full extension. hit quite a few around the 98' range then added a little speed and was hitting 105s pretty easy. Just focused on hitting positions, getting long and keeping my balance. I'll start working on speed and power over the next week or so.. good session today, was out there for about 3 hours throwing with Brezina, Seckman and another buddy of mine.. definitely need alot of work on my south african but everything else seems to be coming together nicely. Looking forward to open, LWFD and WOB on wednesday.. going to try to do south african drills daily to get the movement dialed in. macros = ?? 1st cheat day in nearly a month, lots of spaghetti, some protein shakes and ice cream for dessert, nom nom nom.. |
Posted By: jsully
Date Posted: 3/28/11 at 2:20pm
http://jumbo-jake.blogspot.com/2011/03/32611-deads.html - 3/28/11 - deadstraining
hang snatches - 185x3, 185x3, 195x3, 195x3, 205x3 hang cleans - 270x3, 285x3, 305x4 deadlifts - 485x3, 515x3, 545x4 18" box jumps - BW+ 50lbs x8 x4sets +core = hanging leg raises x3 sets macros = 70f / 261c / 276p = 2828, ~125g carbs pre-WO good workout, happy with everything except how heavy the cleans felt.. back is still a bit tweaked from thursday so I imagine that took some of my explosiveness, but all in all it was still a productive session. haven't done the box jumps before, just wanted to do something aside from plyo jumps, very little knee bend to land on the box, going to increase this to 24" next week and over the next few months increase the weight to +100 or so.. Weigh-in tomorrow then increasing calories to maintenance for 3 weeks until after the vegas games then dropping back down. |
Posted By: jsully
Date Posted: 4/01/11 at 3:53pm
http://jumbo-jake.blogspot.com/2011/04/32911-presses.html - 3/29/11 - pressesam weight= 287.4lbs
training incline press- 285x3, 305x3, 320x4 push press- 270x3, 285x3, 305x3 db rows- 120x12 x3sets close grip press- 295x5, 295x6, 295x4 +core work= hanging leg raises macros = 85f / 447c / 313p = 3854 Happy with the weight loss, time to bump the calories up to maintenance.. a little low for the first day but I didn't want to chance too many carbs in the evening.. Workout felt good, damn near had the 4th rep with 305 on push press, just couldn't get the last 3" for lockout.. Close grip presses are finally improving and I'll be up over 300 very soon.. |
Posted By: jsully
Date Posted: 4/01/11 at 3:55pm
http://jumbo-jake.blogspot.com/2011/04/33011-throws.html - 3/30/11 - throwslunchtime training throws
WFD was meh, tried to be too fast with this and I think it screwed up the session.. energy was low and my back is still bothering me from front squats.. at least I got some reps in, going to repeat this with better reps on thursday night WOB was ok, need to let the implement get behind me more before i start pulling, really allow it to get my chest to my knees... also still figuring out the spinning WOB, definitely harder than it looks macros = 83f / 476c / 319p = 3957 cals |
Posted By: jsully
Date Posted: 4/01/11 at 4:01pm
http://jumbo-jake.blogspot.com/2011/04/33111-squatsthrows.html - 3/31/11 - squats/throwstraining (rehab workout)
leg press- 3pps x10, 4pps x10, 5pps x10 ......... worked up to 10pps x10 24" box jumps- BWx8, +25x8, +50x8, +70x5, +90x5 x3sets pullups- BWx3, BWx3, +25x3 x6 sets, +25x4 (dropped db on 5th rep so it was just BW) band assisted GHR- BWx10, BWx8, BWx10 RDL- 315x6 x3sets left spinal erector is still bugging me so decided to not squat and let it rest up. leg press was meh, ok at best, definitely easy and didn't quite fulfill me like squats do. I was happy with the box jumps, 24" box is the highest they go so I'm going to keep doing them with +90 for a while and work up from there in weight.. the GHR/RDL supersets were insane, my hammies were screaming, felt awesome.. evening throws training focused on getting wound nice and tight on the braemar, then driving forward and getting into that reverse C. again with the glide, focusing on getting that power foot in position and turned to really wind up my core in additionl to slowing down the explosion so that I can get up on both legs. WFD was really slow, just wanted to focus on the release, driving the weight forward as well as upward.. macros = 57f / 522c / 287p = 3739 |
Posted By: jsully
Date Posted: 4/11/11 at 5:42pm
http://jumbo-jake.blogspot.com/2011/04/4211-throws.html - 4/2/11 - throwstraining throws
http://www.youtube.com/watch?v=6PwH1FrMObY - http://www.youtube.com/watch?v=6PwH1FrMObY *****
http://jumbo-jake.blogspot.com/2011/04/4511-throws.html - 4/5/11 - throwsam weight= 289.4lbs
lunchtime training throws
focused on really reaching back with tight hamstrings and getting good hip drive haven't practiced hammer much lately, need to work on speed and getting down lower to utilize more leg drive macros = 80f / 473c / 318p = 3895 cals *****
http://jumbo-jake.blogspot.com/2011/04/4711-deadsthrows.html - 4/7/11 - deads/throwstraining hang snatch- 185x3, 195x3, 205x3
hang clean- 225x5, 285x3, 305x1
24" box jump- +90x5 x3sets
deadlifts - worked up to 615x1 (gym PR)
evening throws training
right erector is bugging me now and I'm still sick.. workout was ultra shitty, aside from the gym PR that didn't feel too hard, just wanted to work up to a heavy single so I shut it down at my PR althought I'm sure I still had a good bit left. stones are feeling better though still need alot of work on the glide WFD felt smooth, just getting the reps in again with hammer, just getting reps in, speeding things up and working on balance/leg drive working on hip drive with the standing WOB, no spins yet as I don't want to piss of my erectors too much macros = 78f / 486c / 307p = 3930
*****
http://jumbo-jake.blogspot.com/2011/04/4811-presses.html - 4/8/11 - pressesam weight= 285.8lbs training incline press- 275x5, 275x5, 295x3, 315x1, 335x1, 355x1 (PR) push press- 225x3, 275x2, 315x1, 225x3 (strict) low cable rows- 300x8, 345x6 x2sets close grip press- 295x4, 275x5 x2sets low back extension- BWx20 x2sets +core work= lying leg raises macros = 87f / 479c / 326p = 3974 still feeling sick but not a bad workout with all things considered.. close grip presses and push presses felt very difficult but oh well, did some low back extensions to help rehab the erectors *****
http://jumbo-jake.blogspot.com/2011/04/41011-throws.html - 4/10/11 - throwstraining
WFD feels smooth, looking for some big #s in vegas hammer is feeling better, turned on the speed a bit, need to work on utilizing leg drive more and controlling balance since I've been away from the hammer for so long due to the abdominal injury re-injured the left adductor again, very minor but this is going to affect squats tomorrow, need to get this rehab figured out so I can start squatting normal again macros = 79f / 398c / 318p = 3552 cals http://www.youtube.com/watch?v=6SNn_hYST08 - http://www.youtube.com/watch?v=6SNn_hYST08 *****
http://jumbo-jake.blogspot.com/2011/04/41111-squats.html - 4/11/11 - squatstraining jump squats (narrow stance ATG)- 225x5, 225x5, 275x5, 275x5, 315x5 squats (narrow stancce ATG)- 365x3, 405x3 GHR- choked red bands x8, x6, x6 pullups- BWx3 x6sets RDL- 315x6, x3sets squats felt good, no issues with the adductor or erectors, stopped at 405, don't want to tax the CNS too hard so lose to comp macros = 80f / 443c / 332p = 3862 |
Posted By: Srokus
Date Posted: 4/12/11 at 8:13am
|
Hey I saw your post on Duncan's log about those side throws and then read how they helped your weights. I think I am going to give those a shot Thursday when I throw weights. Thanks for the drill! ------------- 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: Duncan McCallum
Date Posted: 4/12/11 at 10:40am
|
Dammit Jake...we weren't going to tell Tom, remember? ------------- The man in the arena. |
Posted By: jsully
Date Posted: 4/12/11 at 11:06am
|
hahahahaha, yeah Duncan, I forgot.. Tom, tell Duncan to forward you the video I sent him of Vierra doing them. I do at least 5-8 standing throws before moving to 5-8 single spins before moving to 5-10+ double spins with the weights every WFD session. It is certainly helping me. Just to try to crush the weight out there on every one.. that is, unless you have the endurance for it. Fat guys like me sure as hell dont, haha.. |
Posted By: jsully
Date Posted: 4/13/11 at 5:12pm
http://jumbo-jake.blogspot.com/2011/04/41211-throws.html - 4/12/11 - throwslunch training
evening training
focusing on keeping legs stiff on the WOB and getting a good hip pop, a bit akward at first but it's coming along. no standards to train with so it's difficult to tell if it's affected my throw any, I'm really gunning for 16' standing in vegas. open is my worst enemy: if i get my power leg in position I open early, if I stay closed I don't get my leg in position.. time to do some more drills to get that muscle memory on my leg and torso hammer felt good, got some good pointers from ryan seckman which helped me out alot considering I didn't throw hammer for nearly 5 weeks after the phx games due to my abdominal injury. considering I'm a n00b, that definitely affects my technique.. i got my high point off behind my left shoulder and started working a more horozontal orbit to get a wider orbit, looking forward to putting some juice on it this weekend. macros = 79f / 541c / 292p = 4063 cals http://www.youtube.com/watch?v=32W-v9JFTKg - http://www.youtube.com/watch?v=32W-v9JFTKg I'm definitely looking forward to the next few days off whilst getting ready for vegas. Going to do some foam rolling and super hot showers to help loosen up. Shooting for some big numbers this weekend. |
Posted By: Srokus
Date Posted: 4/14/11 at 2:21am
|
Jake, did ten of those throws and they helped a bit. Need more work on catching the weight before I throw it but I feel where this comes into play thanks. ------------- 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: C. Smith
Date Posted: 4/14/11 at 2:28am
|
Jake, your macros look great, can you outline a day of your food?
------------- |
Posted By: jsully
Date Posted: 4/14/11 at 2:57am
|
I'm glad it helped Tom.. not sure if Duncan forwarded you Vierra's video or not, but I can send it if you like.. it's taken from the back of the trig so might help you with the other angle? Thanks Craig, glad you approve. My training days are always higher calories and I'm at maintenance calories right now. I drop them down again next week for a month. Carrying too much flubbo. I'm down nearly 20lbs and still hitting PRs in both throws and lifts so all is good at this time. Another 25 to go and I should be sitting around 15% @ 260ish at my short height of 6', haha Yesterday calories were around 3300 since it was an off day. Those days are boring so I'll post my last training day's calories. So monday was my last training day, per my calorie counter I ate: bfast= 3 scoops whey, 1 banana, 1 apple, 3 packs oatmeal I also don't typically throw twice a day, but last session before vegas and I really needed to work on hammers/open stone and open stone still hasn't improved, haha. |
Posted By: jsully
Date Posted: 4/23/11 at 11:21am
http://jumbo-jake.blogspot.com/2011/04/41711-vegas-games.html - 4/17/11 - Vegas Games2011 Las Vegas Games- 2nd place overall in A group
Very fun games, thanks to Steve Conway for judging and the rest of the crew for making a good time out of a small field despite the last minute issues. Also big thanks to Jon O'Neil's dad for marking for us and thanks to Jon for helping fix my WFD issues I was having for some strange reason. Here are my thoughts about the events for my own notes and for anyone else that cares: Braemar - felt good and nailed a PR, however, after watching the video I look slow. I need a faster/stronger pop once I get down into double post, as well as pushing all the way through. Open - blegh, horrid. I'm done with the glide. I've got a few local people who can help me out with the south african so I'm going to start working this exclusively, I need to get this up to 50'. HWFD - way off.. stayed up too late and skipped breakfast, two very dumb mistakes. My cast was off, my hips were slow and my pull was late which resulted in 3 ugly fouls.. the crappiest part was that all throws were 37+ ft which would be PRs and would have taken the event. meh,excuses right? LWFD felt good after fixing my cast issues, still pulling late and slow hips after the 2nd spin. Nailed a PR and I'm very happy with that, I've got my sights sent on 80' now. Need to remember to keep that arm long and drive hard to the trig. HH was good but not good enough despite a PR and 1st in the event. Only got to practice hammers 4 times in the 6 weeks between Phx and Vegas due to the abdominal injury. For a n00b like me, that's not good as my form had broken down. Will be focusing on staying very long and off to my right during training. Also need to work on pulling my arms in on the release, I know that's costing me. WOB felt off for some reason. Mainly because I don't have standards to train with so I wasn't pulling all the way through and therefore releasing early. Once I got this figured out I cleared 15' pretty easy. Unfortunately I took so many throws due to misses I was gassed quite a bit. I hit the bar at 16' (standing) twice and then didn't come close the 3rd time. I'm going to be building a standards here pretty soon and just working reps with 15' I want to hit 17' by the end of the season. I just need to get in the reps. Caber was awesome. I don't care how shitty it looks in the video (from a technical standpoint). I've yet to turn an A caber and I did it, that was the first step. Now I need to get a lot of time in. I need to carry it a bit higher, more upright and run longer/stop trying to chase it and pull all the way through. On a side note, after the games I went to this place called "Hash House A Go Go". At first I thought it was going to be some raunchy strip club/restaurant but my friend assured me. Boy was I surprised. AWESOME food and ENORMOUS portions. Definiately a must if you're going to be in Vegas (or San Diego) any time...ever.  |
Posted By: jsully
Date Posted: 4/23/11 at 7:19pm
http://jumbo-jake.blogspot.com/2011/04/42011-deads.html - 4/20/11 - deadsam weight = 290lbs
training deads - 515x3, 565x2, 605x1, 515x5
sledgehammer swings- 3 sets 10 on each side + core work macros = 62f / 273c / 284p = 2823 wanted that 605 for a double but it just wasnt there tonight..
*****
http://jumbo-jake.blogspot.com/2011/04/42111-presses.html - 4/21/11 - pressesam weight= 285.8lbs training flat bench- 275x5, 315x3, 365x1, 385x1, 315x6 strict OHP- 205x3, 225x3, 245x3, 265x1, 225x5 one arm cable rows- 180x6, 195x6, 210x5 +core work macros = 72f / 272c / 267p = 2838 meh, wanted 405.. max would probably be 395-400ish but I didn't want to push it 100% considering haven't benched in nearly 4 months... also sprained my wrist on stones in vegas so it's not feeling top notch just yet, had to wrap it for all the sets, but it wasn't too bad. *****
http://jumbo-jake.blogspot.com/2011/04/42211-squats.html - 4/22/11 - squatsam weight = 284.4lbs training oly squats (high bar, narrow stance)- 225x5, 275x5, 315x5, 365x3, 405x3, 455x3, 495x1 front squats- 225x3, 275x3, 315x3 pullups- BWx5 x8sets RDL- 225x8, 315x6, 405x4 macros = 70f / 249c / 285p = 2801 eased back into some heavy-ish squats today.. felt really good, especially considering I did them oly style, switching from PL due to the nagging groin injury, oly style doesn't bother it at all.. now I've just got to keep the knees healthy. Took it easy on front squats to see how the spinal erectors felt, which was pretty damn good.. *****
http://jumbo-jake.blogspot.com/2011/04/42311-throws.html - 4/23/11 - throwstraining
trying to get more explosve on braemar, definitely feeling slow from squats the day before. just focused on footwork on the spins. WFD felt great, surprisingly.. fixed the cast so the high point was in front of me rather than off my left shoulder which turned around the whole throw.. put a little juice on it and hit a sweet PR that I didn't measure (eyeballed from a 35' flag marker). hammer felt ok, most of the throws were slow, just hitting positions, put some juice on the last couple.. macros = ?? easter weekend = I don't care |
Posted By: C. Smith
Date Posted: 4/25/11 at 3:19am
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Stone I don't like to give stone/shot advice cause I'm horrible at it myself. You glide; however, is just a hop, stop, and throw. Weights The start of your HW was a mess. You aren't replacing your feet which is making your first step HUGE. Right foot goes where left foot was. It's all downhill from there. You do the same thing on the LW, but you're able to correct and overpower it as it lighter. Basically doing what you do is costing you a ton of room in the box. Your last throw with the 28 is so much better, hence the PR throw. I think slowing down out of the back might help you quite a bit. I am painfully slow out of the back with my weights, esp my 56. Look at your cast compared to mine: http://www.youtube.com/watch?v=_P10pnMUJU8 - http://www.youtube.com/watch?v=_P10pnMUJU8 I'm in no way saying my way is the best, just that it may help you get into the correct positions easier than stepping on the gas right out of the gate. Once you're hitting the positions every time, then it's easier to add speed. Make sense? Hammer Hard to see from that angle, but it looks like you are letting the ball drift to your left. The more you keep it right, the longer pull you can get on it. Caber Your carry is too low and your pull is late. ------------- |
Posted By: jsully
Date Posted: 4/25/11 at 3:36pm
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craig- thanks for your input, it helps alot. I'm not doing the glide anymore, I'm horrible at it and even when I speed it up I just can't hit the positions. I'm going to pull a nancy here and start spinning, meh, whatevs. I had already been contemplating slowing WFD down again as my footwork was feeling off. I had been going "painfully slow out of the back" as you indicated for several weeks and that fixed alot of my prior WFD issues, when I sped things back up, I think it kind of screwed with my footwork a little. I'll definitely do that. I've got a comp coming up next weeknd so I'll probably get 2-3 more sessions where I'll train it nice and slow. I'm a pretty quick learner so I'm thinking I can fix things relatively fast. I just need to remember to drill before my full throws, that always helps the most. You are exactly correct re: hammer.. a friend was telling me that same thing, I need to stay off to my right more.. going to slow things down on this as well to try to get over to the right side more. I agree about the caber as well, difficult to fix this when the only time you get to work with a caber is in competition. Everytime I have one all done up someone comes and breaks it.. I just made a cheap caber to practice with, 3 20' 2x6s all bolted/liquid nailed/screwed together with a taper for my hands and that's it. That should help with picks/carries. Again, thanks for the input.
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Posted By: jsully
Date Posted: 4/25/11 at 3:40pm
http://jumbo-jake.blogspot.com/2011/04/42511-deads.html - 4/25/11 - deadstraining
hip snatches- 155x3, 165x3, 175x3
hang snatches - 195x3, 205x2, 215x2 hang cleans- 225x2, 275x2, 295x2, 315x2 24" box jumps- +50x5, +70x5 x3sets deads - 405x3, 495x2, 545x2, 585x2, 605x2 (rep PR) + core work = ab roller & hanging leg raises macros = 65f / 258c / 284p = 2805 w/~140g carbs pre-WO hell yes.. I've been wanting that 605 for a double for some time now. doing deads at the very end of the workout makes it hard enough to break through barriers so I was super happy with this.. the lacerated flesh and resulting blood running down my shins are damn worth it at this point.. pre-workout carbs are dialed in (I think) and energy was pretty good the whole session. Looking to be close to 270 by the end of this 4 week cycle then back to maintenance for a couple weeks. *note, I had forgotten how awesome the ab roller nails the abs, that felt pretty good.. definitely need to add those regularly.. I can definitely feel my core getting stronger. In light of better throwing sessions, I've decided to change my weight training schedule arond a little. I'm going to be squatting on tuesdays instead of pressing. This may not be most ideal for weight training but I'll still push hard and get good sessions and I'm hoping I'll get more positive results out of my throwing on the weekends. Throwing while uber fatigued from a heavy squat session is teh suck.. |
Posted By: adambrezina
Date Posted: 4/25/11 at 3:55pm
| good looking numbers big guy keep up the good work |
Posted By: jsully
Date Posted: 4/26/11 at 3:33pm
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thanks adam.. http://jumbo-jake.blogspot.com/2011/04/42611-squats.html - 4/26/11 - squatsam weight = 285.8lbs
training oly squats (high bar, narrow stance)- 315x3, 365x3, 405x2, 455x2, 495x2, 405x5 pullups- BWx5 x8sets lying leg curls x3 sets macros = 57f / 273c / 301p = 2848 one of those meh squat days.. having issues with my left achilles tendon, a very strong dull pulsating pain, not sure why... I didn't do anything that caused immediate pain, I've been battling it for about a week now though and I'm wondering if it isn't the antibiotics I'm on for my sinus infection. The infection is gone and I've been on for 7 days so I'm just going to end it tonight so hopefully by my next squat session I'll be good.. also going to roll it out, ibuprofin and ice. aside from that, the squats felt good, looking for that 495 for a triple next, then I'll move up a little bit.. knees are responding well to the oly squats so long as I start wrapping them at 400.. diet is back on track after this weekend and weight is about settled back in.. |
Posted By: jsully
Date Posted: 4/29/11 at 10:43am
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so I practiced LWFD today and it made me think.. are you saying I'm moving too far left/right on my cast, or too far forward, therefore losing ft in the box? TYPICALLY, my right foot lands about 6" left of my left foot when I'm (replacing my foot). In the comp video, it was crazy off because of my back foul making me paranoid so I jumped pretty far forward, combo that with a shitty cast and late pulls and side foul two fold.. I was working on staying towards the back of the trig today and it seemed to help, however, I didn't give any of them any gas at all so its hard to tell, I don't even think I broke 60' once. I'm going to keep drilling that initial foot placement so when I step on the gas it sticks. Any thoughts on how to fix my cast? My high point is always over my left shoulder, maybe at about 10 o'clock, 10:30 at best and that's causing my low point to be around 4:30-5 o'clock, so if I'm not super active in getting around to fix my orbit, it's all off (which you could see in my WFD vids from vegas). Thanks for the help!! |
Posted By: C. Smith
Date Posted: 4/29/11 at 1:29pm
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I was talking right/left, as I couldn't see front/back. I'm not sure you're really that far off with your cast. That has to start out of the back though, and is all timing on when you start your spin in relation to the weight. Come out of the back a little sooner, note what happens. Come out of the back a little later, note what happens. Throwing near 40 with the HW and you're getting into territory where you will probably have little nuances that work for you. It takes time to find 'em. ------------- |
Posted By: jsully
Date Posted: 4/30/11 at 7:39pm
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thanks mr smith.. http://jumbo-jake.blogspot.com/2011/05/42711-throws.html - 4/27/11 - throwstraining
worked a bunch of south african drills and took a few throws, felt good, though still akward, going to take time getting used to caber picks went well, tried to get them high, also worked on carries with a hard push against my trap then let it go. big caber (three 20' 2x6s bolted together) so I didn't feel like trying any pulls trying to fix my hammer.. ball is always to my left and i have no pull on it. i also don't have a very good high/low point, my hammers are pretty flat. i focused on setting a high point off my left shoulder and a low point down right of my right foot, then worked on getting around fast to catch the weight at the right spot.. good throwing day for me macros = 62f / 300c / 274p = 2862cals, ~100g carbs preWO *****
http://jumbo-jake.blogspot.com/2011/05/41811-presses.html - 4/28/11 - pressestraining incline bench- 275x2, 295x2, 315x2, 335x2 strict OHP- 205x2, 225x2, 245x2, 265x1, 275x2 (push press) bb rows- 315x3 x3sets, 365x3 x3sets close grip press- 275x3, 295x3, 315x3 x2sets +core work = lying leg raises, side bends, cable twists macros = 73f / 300c / 245p = 2861 w/ ~145g carbs pre-WO was going to go with push presses after the strict presses but without a proper push press warmup, my knees weren't too happy with that, guess it'll be one or the other because I don't feel like dropping the weight all the way down and work up again just to warmup my knees for the movement. *****
http://jumbo-jake.blogspot.com/2011/05/42911-throws.html - 4/29/11 - throwstraining
WFD felt way off, but I was just working drills.. did a few cast & drop drills focusing on foot placement on my first spin. I need to get this back to where it was before, my right foot landing about 3-6" outside of my initial left foot placement. did 5-8 of those cast/drop drills working on that, then added in double spins with no effort, not even sure I broke 60' on this today. also need to work on fixing my cast, I'm always setting my high point off my left shoulder and then the low point ends up being around 5 o'clock so then I have to fix it in order to get a stright drive to the trig.. time to watch vierra's figure 8 drill again. macros = 66f / 259c / 287p = 2817cals, ~150g carbs preWO *****
http://jumbo-jake.blogspot.com/2011/05/43011-throws.html - 4/30/11 - throwstraining
south african felt great, did lots of drills working on footwork.. also focused on loosening up my upper body, once this happened I was able to flow into the power position and stay closed off longer much easier.. going to keep working on this.. i walked out a couple of the throws with my feet and hit around 43' or so.. satisifed with this, very productive for now. very productive with hammer as well.. got that high point where it needed to be and the low point flowed very smoothly.. added a bit of speed and it jacked up my 2nd wind's low point.. so i slowed it back down and focused on staying to the right throughout which helped, maybe 95-105ish for distances, very little effort on the releases, just trying to get the positions down.. macros = ?? went to chili's for dinner with the mrs and it was on like donkey kong.. cheat meal FTW!! last day of anitibiotics, hopefully this water weight will shed off and I can actually see how much weight I've lost this week. |
Posted By: bigirish01
Date Posted: 5/02/11 at 6:28am
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Your Log is awesome Jake! Thanks for posting! Lots of valuable info! ------------- Jay "Big Daddy" O'Neill |
Posted By: jsully
Date Posted: 5/03/11 at 3:52pm
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thanks jay! http://jumbo-jake.blogspot.com/2011/05/5211-deads.html - 5/2/11 - deadstraining (singles)
hip snatches- up to 205x1 (PR) w/2 failed attempts at 225
box cleans from knee height- up to 275x1 w/a failed attempt at 295 24" box jumps- BWx5 x2 rack pulls from just bottom of knee- up to 725x1 (PR) + core work = ab roller & hanging leg raises macros = 63f / 268 / 286p = 2818 w/~150g carbs pre-WO took a page out of sean betz log and tried the box cleans, those are no joke, takes a lot more power to get that weight moving fast enough to get under it. Definitely like these. Hip snatches felt great, felt very explosive with these and can't argue with a PR.. the rack pull was my highlight.. I'm down 30+ lbs and still hitting massive PRs, my prior PR was 675 for a triple and I believe I may even have more in the tank. Great training day for me.. *****
http://jumbo-jake.blogspot.com/2011/05/5311-squats.html - 5/3/11 - squatsam weight = 282lbs training (singles) front squats to 18" box (~3" above parallel)- 5s up to 315x5, 365x1, 385x1, 405x1, 425x1 back squats to 18" box- 405x3, 455x3, 475x3, 495x1 pullups- BWx5 x2, +35x3 x3, +45x3 x3, +55x3 (PR) x3 RDL- 315x6, 365x3, 405x3, 455x3 (PR), 315x8 macros = 63f / 301c / 283p = 3058 another good training day. I wanted to give my calf a rest this week due to last weeks issues and full squats aggravated the hell out of it before. I also thought I would be giving my knees a break by squatting to a high box, I was def wrong about that, knees weren't a fan of that at all. Couple that with a fried lower back from heavy pulls yesterday and you end up with a shitty squat workout. It was ok, but not nearly what I was expecting. Still knocking the PRs down.. pullups getting much easier with my decreased bodyweight, decided to keep adding weight and see how far I could go.. It was honestly harder to hold the db between my feet during the pullups than actually doing the pullups themselves.. Also pretty happy about the RDLs, hamstring is feeling good, no issues at all. 2 days of throwing to work technique and a day off then prescott games. Looking forward to this weekend. |
Posted By: jsully
Date Posted: 5/24/11 at 5:06am
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bump.. updates coming in the next day or 2.. |
Posted By: bigirish01
Date Posted: 5/25/11 at 9:00am
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Finally! lol lookin forward to it! ------------- Jay "Big Daddy" O'Neill |
Posted By: jsully
Date Posted: 5/26/11 at 4:22pm
http://jumbo-jake.blogspot.com/2011/05/5411-throws.html - 5/4/11 - throwstraining
*****
http://jumbo-jake.blogspot.com/2011/05/5711-prescott-games.html - 5/7/11 - Prescott Games2011 Prescott Highland Games- 1st place overall in A group
    *****
http://jumbo-jake.blogspot.com/2011/05/51011-deads.html - 5/10/11 - deads
training hip snatches- up to 195x2
box cleans from knee height- up to 275x3 24" box jumps- BWx8, +50x8x2 3" deficit deads- up to 515x3 ******
http://jumbo-jake.blogspot.com/2011/05/51211-squats.html - 5/12/11 - squats
am weight = 279lbs (been a while since I've seen that #) training front squats- up to 335x5 back squats- 315x5x3, then up to 405x5 pullups- BWx5x10 low back was fried, hard to stay upright for the heavier back squats..
***** http://jumbo-jake.blogspot.com/2011/05/51311-presses.html - 5/13/11 - presses training incline bench- up to 295x4 strict OHP- up to 225x4 incline db rows- up to 115x6x3 close grip press- up to 315x2, 275x4 +core work = lying leg raises, side bends, cable twists ***** http://jumbo-jake.blogspot.com/2011/05/51411-throws.html - 5/14/11 - throws training
***** training
***** http://jumbo-jake.blogspot.com/2011/05/51611-throws.html - 5/16/11 - throwstraining
***** http://jumbo-jake.blogspot.com/2011/05/52111-albuquerque-games.html - 5/21/11 - Albuquerque Games2011 Rio Grande Highland Games- 1st place overall in A group
Threw against Adam Brezina, Shawn Baker and a couple of others that came. Great competition and great fun. First few events went very well, then everything crashed down after lunch when we went to the hammers. Hammers felt terrible. Hips were slow, extension was awful and speed was pathetic. WOB actually felt good, I just couldn't get the weight behind me. At 13'6" I was clearing 15" easy, just wasn't getting it back, oh well. Caber was good, not too heavy, definitely not unmanageable, however, the wind was nuts. My first toss I went against the wind and had no speed at all, 2nd toss I had to dance with it for a while as it was getting blown off my shoulder and the 3rd toss I had to catch it twice before I even picked it as it was getting blown around.. meh, excuses are like aholes right? I need more time under a caber and that's the bottom line. At the end of the day, it was a good games with great company. Looking forward to the next. ***** http://jumbo-jake.blogspot.com/2011/05/52411-deads.html - 5/24/11 - deadstraining hip snatches- up to 205x2 and 2 misses @ 225 box deads of 6" boxes- up to 605x3 3 sets of sledgehammer swings *sigh* pulled my left groin on the 3rd rep with 605.. pretty minor, lots of RICE going on now.. ***** http://jumbo-jake.blogspot.com/2011/05/52611-presses.html - 5/26/11 - pressestraining incline bench- up to 275x5x3 strict OHP- up to 225x3x3 seated cable rows- up to 300x8x3 rope pushdowns straight bar overhead pushdowns +core work = lying leg raises, ab wheel, cable twists macros = 69f / 271c / 273p = 2835cals w/ ~125g carbs preWO |
Posted By: C. Smith
Date Posted: 5/27/11 at 1:36am
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All is looking pretty damn good! If you promise to post updates once a week, I'll change your name on here like you previously asked.  Shoot me an email or PM. ------------- |
Posted By: jsully
Date Posted: 5/29/11 at 5:49am
| yeah I can do once a wek.. ygpm |
Posted By: jsully
Date Posted: 5/31/11 at 4:46pm
http://jumbo-jake.blogspot.com/2011/05/53111-deads.html - 5/31/11 - deadstraining
hip snatches- 155x5, 175x5, 195x5 (first was very ugly) hang cleans - 225x5, 245x5, 265x5 box deads off 6" boxes- 315x5, 365x5, 405x5, 455x5 + core work = hanging leg raises + 1.5 mile walk with the wife & kiddo @ a brisk pace.. macros= 67f / 262c / 267p = 2742, ~75g carbs preWO all things considered, the workout felt awesome. I've never hit 195 for more than a triple on hip snatches and all (except the first) felt really good with a good catch. Had to put some effort into the hang cleans, but they felt good as well. I'm very pleased with the 6" box deads considering my groin issue from last week.. didn't feel it whatsoever today. Kept it light, didn't want to push things. Squats this friday, hoping for some sets with 315 before pushing up in the 4s next week... also took my first ice bath tonight.. holy shit that's cold, but my legs feel pretty great right now. I'm going to really try to get more involved with my active recovery.. |
Posted By: Srokus
Date Posted: 6/01/11 at 6:30am
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Dude the lifts and throws are looking good. Keep it up and you will be turning a few heads by the end of the 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 |