The reason for starting this forum is to gain much needed knowledge of the highland games from experienced amateurs and pros.  I figured I need more knowledge to go into my training.  I am 6'3'' and weigh 220 and know I have much weight to gain.  I throw about three days a week and weight train about four.

1/18

Throwing in the complex

LH- high 90's x10 and farthest 100'6- farthest with trying spikes

LWFD- not that great, about ten throws farthest 58'

Braemer- got a new stone (23lbs) x7 around 29'

1/19

Weight training day

3x10 25lbs plate hammer winds- feel these will really help me keep my arms long and hips moving

close grip incline press 6x doubles up to 275 for a single

Neider presses with bands 4x5 with 95lbs- very strange and hard to control but when taking the bands off for speed, became very simple

Shrugs- 3x10 215lbs dumbells (not highland games related but felt that i needed to do them

Weighted dips- 3x10 90lbs

Planning on having a good day of throwing tomorrow.... gonna work some WOB and light hammers in for sure

Hammers and weights my friend.  Hammers and weights.

Looking forward to taking the field with you in Phoenix.

Duncan- same here cant wait to compete with some of the best guys in the games right now.  I feel I have so much to learn from you guys.  Hammers and weights are def I feel two of my biggest weeknesses

Shawn- I had six mcdoubles today.  I am thinking into getting stock in McDonalds I eat there so much.  Any advice

Adam, you and I are in the same boat.  The folks on the list are perennial Am Worlds/Pleasanton/ECC/Top 25 kinda guys.  Part of me just wants to watch.  Mike Dickens, finally healthy.  Brian Austin, finally found the intensity button.  Shawn Baker, stronger than most people half his age and still learning technique.  Brian Hare, the man just keeps getting better.  Van de Walle, another guy who can just beat you with hustle.  Jake Sullivan is apparently going to make the trip as well...I hear he was grown in a lab.  Jon O'Neil, well, what can I say that hasn't been said; the guy was everywhere last year.

It will be a good day.

Make your weaknesses your strengths...it makes you a more consistent thrower.  Consistency counts.

1/20

LH- becoming more consistant with this.... 97-98' seem to be my average today with a high of 99

WOB- one event I feel I have excelled in and took time away to work on other events, now have to find my timing.  Not so great, 13'6ish.

Stones- 16lbs braemer style and open- both 38ish.  Need to work on my separation when throwing, and getting more explosion when releasing

1/21

rest day

1/22

working out with the powerlifters

Low rack deadlifts- 5x3 up to 550.  Need to strengthen my deads, i feel they can help me greatly with cabers and WOB.

Low rack squats- 4x3 up to 400 and a single for 500

Glute ham raises- 2x10 (man do I hate these)

neck lifts with weight 3x10 up to 200lbs

seated calf raises 3x10 up to 350

gonna have a rest day and back to throwing monday.  what is an appropriate time to start going to bands and explosive lifts before the competition?

1/24

Chest day- bench triples up to 315 in triples.  Havent done in a while so I know now I need to definatly work on this again.

Decline- triples up to 315.  225 starting to work in some explosive sets.  Dont really know when to start transfering heavy lifts to explosive lifts before a games.

Cable Flys- 3x10 up to 110

1 handed barbell snatches- singles up to 135.

1/26

Push Press- Doubles up to 245 and a single 255.  Took it down and 185 for 5x3

Hang cleans- doubles to 275 and 5x triples at 185

resistance bands for WFD- 3x10

One arm Deadlifts- finally hit a PR with 365- very happy on this for the day

Hammer winds- 25lbs plate, really thinking these might be helping my hammers

Gonna throw tomorrow some HWFD and hammers- need all the help I can get

1/27

Threw in complex with Shawn

LH- 10 throws- very consistant with all throws, 98-100 ft.  Threw new PR with spikes and over all at 102'1''.  I guess I am on the one foot a week plan.

LWFD- another one I never was consistant at with this implement.  Last season throwing 52' consistant now throwing 59' very consistantly.  Trying to become more at 60+

Braemer- I hate that stone Shawn.  Couldnt get a good handle on it whatsoever.  28 I think was the farthest. Whomp Whomp Whomp

Taking a rest day and back to heavy lifting

"102'1''"

Beating me...like a drum.

1/29

Trained with the powerlifters today

had a good light day, felt good on the body

Zerchser? box squats- triples to 315 and a single at 405

leg curls- 3x8 up to 4 plates

"The punisher" ( an unoiled, broken hack squat)- 185 for 3x8

Calf raises- 400 on sled 3x10

Need to relearn how to WOB this week.  Timing is off

Duncan- thanks for the encouragement, hows the knee?  Any signs of life coming to PHX yet?

Adam,

Good work man...just keep working those fundamentals.  You seem to have a good strength base...now dial it in!  I'm very interested to see how you fellas fare out there.

I am out for Phoenix...sent Secksy the email earlier.  2011 looks like it could be a wash for me.  Knee is just not coming together.  Too much fluid on it too often.  Too much cartilage getting eaten up, and WAY too much lateral instability.  Looks like another visit to Dr. Giggles in the near future.  But then comes Dr. Feelgood, and that's all good.

Catch you on the flipside!

D

1/30

One handed snatches- single up to 140.  New Pr kinda excited about this

Snatches-up to 185.  Havent done these in a while, suprised I can still do this

Bench- 3x5 up to 330

Speed squats- up to 315 for triples

2/1

Explosive leg day

leg extensions- 3x10 up to 4 plates and 5 reps of 5 plates

Close stance squats- 3x5 explosive up to 315.  One set of 405.... not very explosive.... ok not at all

Close stance leg press- 400lbs explosive 3x5

Anyone have advice on explosive speed workouts

2/2

Cold day here in PHX throwing with "old man river"

LH- 12 throws worked on getting long.... helped on the cold since i really couldnt generate any speen- farthest 96's but consistant at 94-95

WOB- 13'6.  numbers arent great but happy that my timing is developing.  good shots at 14 again.

HWFD- learning new technique with it.  farthest 28 but happy with the new info.  feel this can help me into the +32's

studied video today and cant wait to apply to training tomorrow.

Throwing again tomorrow

2/3

Throwing with Shawn

HH- havent used in a while but implied long arms for 10- average 75s but farthest is my PR at 79

OS- need to get the steps down again.... and a new stone (+17lbs bowling ball) ha ha.  mostly 32's

LWFD- trying new technique with pushing the weight around me.  makes sense and trying to apply.  Any tips? 13 throws for 58 averages. 

2/4

Neider presses- 135 3x5 working on explosive speed

High Pulls-225x6, 315x3, 275x5x2.  followed by 185x3x5

Dumbbell flys- 45,55,65x10

Calf Raises-3x10

Forearm curls/grip- 185x7x3

2/5

Trained with the powerlifters

Deadlifts off 5in box- up to 405

Front squats- got up to 315 for easy triples.  tried 405, couldnt break 90

Bands straight leg deadlifts- 5x3 with 225 and bands workin on speed

One handed snatch (trying to catch up to Mr. Baker)- Pr at 145.  150 seemed very close

Duncan McCallum wrote: Jake Sullivan is apparently going to make the trip as well...I hear he was grown in a lab.

I'll take that as a compliment, thankyouverymuch.. Bummer you're out bro, was looking forward to sharing the field with you.

Adam, your #s are getting better, I'm impressed, keep up the great work buddy.. I'm looking forward to heading out there in a couple weeks, I'm thinking saturday the 19th, sometime in the early afternoon? It'll be my last training before the games so we'll hit it hard then shut it down and go get a burger or something? Thoughts?

adambrezina wrote: pushing the weight around me.  makes sense and trying to apply.  Any tips? 13 throws for 58 averages.

Something I learned from Andrew Hobson at the last few clinics.. on the cast, I'm only casting it to about my chin, maybe upper chest level whereas I used to cast it up to my eyes. I'm waiting for the weight to get around to about 10 o'clock, then getting that right foot set and left foot around as fast as possible.. at that point, you wait for the weight to get to 6 o'clock and really dip those hips down and load them, as soon as it gets to 6, drive hard toward the front of the trig, then dip and wait again (which is a VERY small amount of time because if you pull too early or too late, your throw will be off).. as soon as the weight hits 6 again, give it everything and keep that chest super high.. just saturday I was messing around with casting heights and put a consistent 4' on my throw by changing to the upper chest height on the cast. I'm going to stay with that and get consistent to see what it gives me..  It's probably different for everyone, just figured I'd share what's going on for me though.

I gotta say, the clinics have helped alot.

2/7

Explosive snatches- doiubles 185.  Worked on speed

Speed DL- triples at 405

back felt a little tight so I decided to take it easy

Shawn- ha ha I gotta keep up with the very strong, old, decrepit man

Jake- what you are describing sounds a lot like what I have been trying to do.  Thanks for givin me the times, i will run through those and see how they work out.  I think these are really gonna put a helping on my wfd.  text u later to tell u how it went

Jake- practice and everything sounds great.  Especially the food ha ha ha

2/8

Back felt better

High Box squats- triples up to 675.  After, explosive triples 315.

Jump Squats- triples to 315x4.  Superset with quick jumps

Dont know what they are called- "gripped dumbell like caber and did practiced throwing"- used 130lbs for triplesx4

High Jumpsx3 and 30yd sprints- did these three times

I feel I need to start getting more explosive lifts in since PHX is coming up.  Throwing the next two days with Mr. Baker.  WOB, LWFD and LH for sure

2/9

Throwing with Mr. Baker

LH- worked on getting longer arms- PR at 104'1'' and consistantly hit over 100.  Long arms are the key apparently

WOB- timing is getting a lot better 13'6 cleared.  Moved to 14'3, hitting bar but timing is getting better.  Need to hit over 14 before PHX

LWFD- footing bad but got a +60.  Pushing weight working very well

Braemer- Used our normal stone and worked on separation and averaged +32's

Legs a little tired today but feel I will be better tomorrow.  HH, OS and Cabers tomorrow

2/10

Throwing in complex

HH- working on getting long arms 12 throws average 77-78.  Starting last season averaging 70 so very happy with this

OS- MSA, not as good as I wanted it to be.  Went to glide, 38-39's.  Will be gliding in PHX i think

LWFD- 10 throws averaging 58s, farthest 59

Caber- didnt want to do these but Old man Baker got me in the mood.  Rusty on these but 4 flips with the medium caber, onto Bronto-caber (160lbs/20ft).  5 good picks and four good throws (45* i think), lost it on one.  Very happy i didnt lose any on cabers.  Looking forward to PHX caber. 

Personal goal- 12 William easily and get good attempts on bigger caber.

2/11

Neider presses with bands- 4x5 with 95lbs fast and explosive.  Took bands off and another 4x5

Upright rows- up to 135x8, 185x5, 225x4

Side laterals- Stayed light 45,55x7.  Went to 25x10x2

Shrugs- 315x10, 405x8, 495x7, 585x4

2/12

Trained with Powerlifters

Sumo DL- up to 455

Leg Press-600x5, 800x4, 1200x3

Cable Pull Throughs- 150x10x3

doin some technique tomorrow, nothing over-strenuous

2/13

Light throwing

WOB- 10 at 13 and 14.... well over 14 just wouldnt fall over.  Timing is getting much better

OS- about 10 throws.  42', new PR.  Got more explosive, very happy about this.  About 4 more over 40'

Bramaer- 5 throws for 32-33s.  Would like to try these with fresh legs

LWFD- working on technique.  Pushing the weight 5x58-59s

Caber- medium caber- 5x and 12:00 on 4

Last week of heavy training before PHX games

Goals are coming a little more clear for PHX

2/14

Kept mostly light, trained with firefighters today

Squats-  a few sets of 225x10 (squats) to dragging two 150ft hose line out and pulling it in.  Dont want to do a lot of cardio but I want to remain active and fast

Snatches- explosive triples 185

Powerclean- explosive 225 for triples

2/16

Throwing with Mr. Baker

LH- feeling a little better 106' new PR.  Consistant at 102' for 10 throws

WOB- finally hitting over 14' again.  Feeling more comnfident with my timing

HWFD- 10 throws, 29-30ft.  happy considering havent done in over a month

OS- feeling a little tired but consistant over 40'

Pink caber is very humorous.  Perhaps a womans challenge caber or one handed caber for mens

2/17

Throwing

HH- new stick, 8 throws averaging 78

LWFD- practice getting feet around quicker- PR of year-61'6

Caber- 3 flips with medium caber, Bronto-caber 5 picks.  Couldnt get a handle of it well until third attempt.  Got three good throws at it- 55 degree highest.

Braemer- 42# five throws averaging 17.  Farthest of 18ft

2/20

Throwing with Jake Sullivan

Os- 10 throws- 39-42'.  feeling a little more onfident with this compared to three weeks ago

Braemer- went through motions- 5 throws 30-32

LWFD- had Jake look at some winds, picked up a lot and hit a new PR by an inch 62'5 and I feel i can drastically improve this

LH- 10 throws 97-102, trying to reach my head and lean back

Ate a lot of pizza and cupcakes

2/22

Light throwing

Overhead toss- with normal shot put- 45' i believe

Braemering OS- 5 throws concentrating on technique

LWFD- did some drills taught to me- finally averaging over 60'.  Then threw 16lwfd to look at feet.  Feel a lot more comfortable with newer technique

2/23

Light training

10lbs med ball push-22-23' ceiling, hit it 4 out of every 5 times

Hip snatches- 95lbs 5X3

30 in box jumps- 5 doubles

Last training day with Mr. Baker- gonna miss him.  Sorry about the last meal big guy. ha ha

dude.. you're a pimp for turning that caber..

mad props, now I need to learn me some caber

2/27

Still sore but worked out some kinks

bent over rows- 225 x7x3

bent over pulls- 200x 8x 3

Some curls afterwards

Plyos- hurdle pops

http://www.youtube.com/watch?v=tZ3X1htHurM - http://www.youtube.com/watch?v=tZ3X1htHurM

Someone video for me and trying to learn to put video up

PHX Scores

Braemer- 24.5# 30'11.75

OS-40'8

HWFD-29'4

LWFD-62'1

HH-82'4

LH-101'8.5

Caber- 11:55 on Cragemore (836 caber)

WOB-14'

3/1

Very sore

Squats- triples up to 455

High box squats- explosive 455x6, 585x4x2

One handed Snatch- 135 still trying to beat the doctor

LWFD bands- 100lbs bands 3x8

3/1

Legs stiff

LH- 10 throws btw 97-101

LWFD- 8 throws btw 58-60

Still feeling very stiff and sore from leg workout.  Thinkin i need to work on technique on wfd and hammers while body comes back

3/3

Jake- thanks man i know i have some technique work to do.  Thanks for the compliment i got a month to get this on track we will meet up before verde.  Oh yeah get healthy

Hang Cleans- 135x5, 225x5 255x3, 275 for a couple of doubles

Fat bar hang cleans- 135x5, 175x5, 195x3x3

One arm pulls- help my attack to the trig- 200x7x3

Grip work and calf raises

Soreness is going away and getting more of my energy back.... by saturday i hope to be right back into full swing

3/4

Incline press- 225x6, 245x5, 275x2x2, 295x1

Delt raises- 55x6, 65x6, 75x5, 40x8

Neider Presses- 135x8x3

Close Grip Bench- 225x8, 295x5, 315x4

3/5

Trained with the powerlifters

DL off 6 in box- 135x5, 225x5 315x2 405x1

High rack pulls- 245x3 335x3 425x3 515x3 605x2 655x1

High Rows- 200x10x3

Leg Press- 600x5  880x5  1100x7 (felt good on last set)

3/6

A little throwing today

Tried different technique in LH- 10 throws at 97-102... liked the different style, feel it work for me

LWFD- 8 throws 58-60's

Braemer- 5 throws 230-32s- happy considering legs were tired

3/7

Hip snatches- 135x5 155x5 185x4 205x1

Close grip snatches- 135x3 145x3 155x3x2

Overhand Barbell rows- 225x6 275x5x3

Plyos- last video of jumping, had a friend whos son didnt believe a 55in box http://www.youtube.com/watch?v=H0zXxirXYts - http://www.youtube.com/watch?v=H0zXxirXYts

30in box x 10

46in box x 5

55in box x 5

3/9

Beautiful day out so I decided to throw at my house

Braemer- 23# 10 throws mostly over 30s.  PR with a 33 with that stone.  Very satisfied

Open- #16 stone- 10 throws mostly all over 40 and high of 42

LWFD- 10 throws.  Consistantly hitting over 60.  PR at 63'4''.  Very content with that bc i seem not to beable to throw as far with a old celt than I do with the Bobby Dodd.  Previous PR with celt was 59'

cont 3/9

Went to the gym as well

Deep squats into jump squats- 135x10 225x5 315x4 365x3 (not much of a vert with heavier weight)

The Punisher- a rusted, broken, grinding hack squat- worked on getting more explosion from the bottom and keeping it up to the top- 90x8 140x5x2

Had to be on my feet the rest of the day so I decided to call it quits then. 

3/9

Push Press- 135x8 185x6 205x4 225x4 245x1

High Pulls- 225x6 245x6 275x4

Shrugs- 405x8 495x7 585x5x2

Hoping to have time to throw tomorrow

3/10

Dumbbell Bench- 85x10 100x7 110x7

Machine Press (130)/Incline Flies (55)/ Tri Pushdowns- 10x3

Tricep Kickbacks-45x9 55x8x2

Braemer with 25#- practice separation and C shape

Open with 10#- footwork

3/11

Trained with the powerlifters

Box Squats- 225x6 315x5 405x3 495x1x2

Good Mornings- 225x5 315x2 405x1x2

One handed deadlifts- 135x5 for speed 225x4 315x3 405x0

Going to watch the wife in her show tomorrow and back to practice on Sunday

Thanks Shawn, Sabrina looked great, she didnt place but built up the confidence for July and really enjoyed the experience.

3/14

Lat Pulldowns- 160x8 220x7 300x5

Barbell Rows- 135x? 225x7 315x6 365xugly 4

Lat extesions- 200x8x3

Curls- 45x8 55x8 65x6 35x10

Preacher curls- 105x8x3

Gettin some throwing in today

cont 3/14

Did some work in the gym hallway

12# med ball practicing separation

10# med ball- same

30# kettle- 10 hammer winds and WFD spins

Speed camp was going on at the same time so I decided to race a few kids to see how old I am getting.  Won one race and lost another.  guess I am not 15 anymore

3/15

LWFD- 15 throws 59-62 very consistant over 60ft.

Bramer 23.5#-32-33.  started reaching back more in my separation and saw this working for me

OS- worked on keeping closed hips and strong legs- 43'2 (PR)

Tried doing one spin and standing with WFD.  Throwing far but need help with how to do this

I'm glad Sabrina used it as a learning experience, just gives her drive to hit it harder next time. Tell her to keep up the great work and I'm sorry I missed the show.

Great job on getting consistent over 60'. I can help you with the standing and single spin WFD when we meet up again next weekend. I've added these back in as well. Something else I've started doing (well, starting today) is a type of periodization. Probably not the exact definition of it, but I'm looking for reps and muscle memory rather than all out full speed every time I throw. My max on LWFD is 74', so I'm going to do 74' * 80% = 60'. I'm going to slow it down, work on perfect technique and worry only about hitting 60'. That should be pretty easy. Next week I'll jump up to 85% = 63' then 90%, 95% etc.. That way I can get in more reps (think 20-30 in a throwing session) vs 5-8 full speed reps. I'm going to try to apply it to everything except obviously caber, sheaf and WOB. Andrew and a few others keep telling me not to train max effort all the time but it's just so inviting, so by writing it out, I'm going to try to stick to it, hit the reps so the technique becomes 2nd nature then when I kick up the speed, I should see more PRs.. just a thought..

solid work in here, and although you still look and eat like one, no you aren't a kid anymore.

ha ha thanks jake.... i am surprised you finished the entire typing without grabbing a cheeseburger ha ha just kiddin.  Thanks for the compliment and Sabrina says hello and thank you  Yeah training max all the time i had to cut out as well.  Body is sore longer and my throws arent as great as they could be on some days.  I agree with the guys saying slow it down for technique and get more throws.  I should see if i can do this for a while. 

What day do you want to throw at the end of the month and time?

MMMMMMMmmmmmmm, cheeseburger sounds so good.. my wife is going to bake us a cake for the drive up to Vegas.. carb load FTW!!!! yellow cake with choco icing = NOM NOM NOM

I had mac & cheese preworkout yesterday, the energy that ensued was not as much as I was hoping, kind of a let down really, back to tuna & rice for lunch then my carb shake pre-WO

I'm forcing myself to do the same with my weight training as well.. typically I just go in and do whatever weight/reps I want and go as heavy as possible. I've got to dial it back and start working a type of progression with that as well. Fun stuff eh? For throwing I'm going to stick a flag at the "target" distance and just try to get around there while focusing on form. Seems the easiest way to stay on board..

March 26th was going to be the camp verde meet, so do you want to do march 26th at my place? i'll ask ryan if he can bring out the cabers and WOB setup and maybe you can bring your pitchfork/sheaf so we can make a full day out of it??

shit, you work on saturday's huh?

Ryan can't bring his stuff over on sunday's.. any way you can rush through it all and get to my place by 9am? if not, I'll ask if he he can bring it over later like 12ish, but I'm doubting that's going to work for him..

Jake-I wont beable to make it till about 1130 probably bc of time of transportation.  Its fine we will use your caber and i can help you with that one.  Its all form.  Dialed back today and hit technique on WOB and Braemer.  Worked pretty good.  After I went full on a few stones and got more PRs.  I have used targets since starting to help push me and to gauge distance, they work pretty good helped me with WFD and Hammers.  Sounds great for Vegas.

3/16

Throwing

WOB- left at 12'6 and practiced timing and form.  used new implement without choking it down.  7 throws- all went over except first one.  gauged by training partner two feet over on a few

LH- practicing two spin and liking it.  PRed with two spin with 103'.  I feel a lot more explosive on my final spin

Braemer- worked on reaching back and pushing all the way through.  Most throws were 31-32'.  Went full speed on last 3 and hit 33-34s.  PR

3/17 Happy St Patircks Day (I am half Irish)

Shoulder Machine- warm up to 5x2 of the stack

PP- kept light work on explosive 135x6 185x5 225x3x2

Upright Rows- 135x7 185x6 225x4

Shrugs- 150sx8 210sx8x2

Med Ball 12#- 15 throws all about 20ft.... practicing pushing and extending the push

Jake- that sounds great big guy i will be there with bells on ha ha

3/19

Trained with Powerlifters

DL- 225x7 315x4 405x2

Leg Press- 600x7 800x7 1300x5

One hand DL- 135x4 225x4 315x3

Throwin tomorrow

3/21

Light day

Incline Bench- strength work, less weight lot of reps progression

Hip Snatches- 135x3x5

One hand snatches-135x1x3 145x1 150x0

3/23

Throwing in the complex

LH- first time practicing dug in with the double spin- 7 throws- all over 100.  avg 104s.  Pr with a 109'  happy with the way the two spin is working and feel i have a lot more to go

LWFD- 10 throws- 59-61 1/2.  couldnt get steps right today but overall happy with the consistancy

Braemer- 23.5#-5 throws all over 31

3/23 cont

Front squats- 135x7 225x5 275x3 315x3 365x2 405- tried twice couldnt get low enough to call a squat first time and smashed on second attempt

Straight Leg DL- 135x7 225x6 315x4 405x2 465x1

Powercleans- 225x3 275x several attempts, finally got a clean one after

Calfs- 12x4 600lbs on sled

Weighted dips- myself for 10, 100# platex6x2

3/25

Standing Shoulder dumbbell Press- 75x6 85x5 75x8(used legs)

Neider Press with bands- 5x5 with 95# and bands, 5x5 without bands

High Pulls- 315x6x2 225x5

Wanted to rest for throwing tomorrow

3/26

Jake thanks bud feels good everything is clickin a little bit better now.

Threw with Jake and Ryan in New Mexico.... I mean Mesa

Braemer-23.5# stone10-12 throws- btw 30-34

OS- 10 throws- over 40 on all.  Threw with spin the last couple and hit 40+

HWFD- started hitting better points in the throws, learning more- 30-32 on most of them

42 WFD- tried working on speed with a heavier weight- 39+ on 3 throws

LWFD- back was tight- 6 throws 58-59'

Learned a lot, thank you Jake and Seckman for pointing out some flaws.  Need to start practicing new info.  Confirmed Las Vegas today.  And I ate more than big boy Jake yesterday ha ha skinny that ha ha.  Kiddin big thanks to Jake and his wife for having me out the day and letting me spend the day training and eating with their beautiful son.

3/28

felt like throwing a little considering i am still pretty run down from yesterday

LH- tried speeding it up and realeasing it higher- 10 throws- 103-107.  PR today with a 112'

LWFD- tried just hitting my positions and getting my steps to the trig- 12 throws btw 60-62.  I am very content hitting over 60 all the time now.  Hoping consistancy will allow me to go farther in distance come Vegas.

OS- again trying to hit positions.  9 throws btw 39-42.

Mr. Baker- yeah notgaining any weight but i am putting a bigger dent on our food bill ha ha.  Happy b day to your boy.  Hope throwing is going well for ya and the family is enjoying your company.

3/29

Lat pulldowns- 160x8 220x6 300x5

Dumbbell rows- 85x7x3

Hammer curls- 65x10 95x7 110x6

Cable rows 100x7x3

Gonna get some cabers and WOB in tomorrow

3/30

Failed throwing

WOB- practicing my timing for Vegas- 13'6 easily 3 for 3 bumped to 14', couldnt get it but close on everyone

HWFD- horrible footing, 7 throws 28's.  Practiced a lot of timing and when to pull

Caber- medium caber throws easily 12's.  Last throw i couldnt get a good grip, let it go and landed on my right shoulder..... hurt like hell.  Moved it around and felt fine, woke up the next day sore but was able to work out shoulders with no problem.  Thanking God nothing major came of it

3/31

Shoulders

PushPress- 135x5 185x4 205x3 225x3 245x2 265x1

Snatches- 135x5 185x3 205x1x2 225x0 (getting close need to get low)

Delt Raises- 55x6 65x6 75x4

Rear Delt Machine- 300x10x3

Happy no pain with my shoulder

4/1

Little work out in the Hall

Practicing opening hips, speed and form on braemer- 10 throws

10# medicine ball Push Throws- 10 throws +20 ft high

30# Kettle- 10 hammer winds

                  10 WFD

25# plate-10 one hand hammer winds

4/2

Trained with Powerlifters

Low Box Squats- 225x5 315x4 405x2 495x1

High Rack Pulls-225x5 315x4 405x4 495x4 585x2 675x1 765x1

Back extensions with 2 bands (100# resist each)- 10x3

4/2 cont-

Leg curls-90x10 135x10 185x10 225x7

4/3

Throwing on very tired legs

Braemer 22#- 10 throws- 31-34 ft.  PR hit 35 on second last throw, learning to push the stone farther

HWFD- practicing form- 5 throws 28s

LWFD- practicing form-10 throws 56-60s

Caber- needed to get some time with the bronto caber before vegas.  I learned to play with this beast a few times before a competition for practice.  5 attempts with the caber- 5 picks only three throws 50 degrees

today i felt very succesful with stones and caber.  Feeling i can hit 36 at vegas and twelve any caber.  Going to hit some more WFD and Hammers this week and get some explosion work next week before Las Vegas.

4/4

High cable rows- 160x10 210x7 260x6

Incline BP- 225x7 275x4 315x1x2

PC- kept light body felt very tired  185x10 225x5 245x1x3

Barbell rows- 275x7x3

4/5

Leg ext.- 45x8 90x7 135x6 180x5

Hack squat (Punisher- old broken rusted bearrings machine)- 90x9 180x6 270x4 360x3

Lunges (100ft)- 100# dumbellsx1

Calves

4/6

Arms (dont really need to get into details, just need to do them once in a while)

4/7

Dumbbell shoulder press- 75x6 100x4 90x5 45(standing)x8

Upright rows- 135x8 185x6 225x5

Core work

4/9

Trained with the powerlifters

DL w/ 150#chains- 135x7 225x5 315x3 405x1 455x0.... really need to work on DLs again

Front Squat- 135x7 225x5 315x3 405x1

Glute Hams- 10x3

High Rows- 200x8 245x8x2

4/10

WOB- 13'6x7.... much higher just need to get timing a little down

LWFD-10 throws 59-62.  Hit a PR at field 63'7. 

Caber- practiced with "Tampon" for warming up.  Brought out Bronto-caber and had four great picks and pulls all over 50*.  Felt very confident with this

Braemer- 8 throws 32-35.  PR 36'7.  My seperation and opening up the hips is starting to work better.  3 ft PR in two weeks

4/10 Caber practice

http://www.youtube.com/watch?v=BQMgoKLwQg0 - http://www.youtube.com/watch?v=BQMgoKLwQg0

had to see how my picks are and toss.  Feel free to grade, evaluate

4/14

finishing the platform we will be throwing off of today.  looks great with astro-turf and regulation trig.  No grass at my practice field so I have been throwing in loose dirt for the first year of my training.  Excited to try out this weekend when the glue dries.

PP- 135x8 185x7 225x4 245x2 275x halfway there

Explosive snatches- 135x5 185x3x2

Laterals- 45x7 55x6 65x7

Shrugs- 405x8 495x8 585x5

4/14

Close grip bench- 135x7 225x6 315x3 365x1 185x10 explosive

Incline flies- 45x8 55x8 45x8

Tri- push downs-120x8 150x3 220x0 (tried to push the heaviest weight) 110x7

Flies Machine- 150x8x3

4/17

LWFD- 15 throws 59-61.  Practicing on platfor, got to practice with boundries and have to get used to it.

HWFD- worked on my timing. 28-30

OS- working on gettin hips around faster and better explosion.  PR 44'2