Training Log: Murph
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11768
Printed Date: 3/26/26 at 3:31pm
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Topic: Training Log: Murph
Posted By: The_Murph
Subject: Training Log: Murph
Date Posted: 2/28/11 at 10:54am
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Haven't kept up with my log for awhile so I just thought i'd start a new one I'm currently 6'5 325 getting back into shape pretty well pretty excited about the upcoming season. some goals for this year Braemar 40' (38'2) Open 52' (48ish) Hw 30' (26'10) Lw 65' (60'1) HH 85' (79) LH 108'(102') Sheaf 28' (22') WOB 14' (12') Hang Clean 350 (315x2) Split Jerk 350 (305x2) Snatch 225 (185) Front Squat 365 (285ish haven't done alot of these but recent Car accident will keep me from heavy back squats for awhile) Bench 350 (295x3)
------------- "perfect is the enemy of good" |
Replies:
Posted By: The_Murph
Date Posted: 2/28/11 at 11:00am
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Monday Feb 28th Got my new Kettle bell in friday so i figured i'd play around with it for awhile first time doing alot of this stuff all with 70# KB Swings 4x6 (each set = 6 two hands and 12 Alt R & L) 1-arm Snatch 5x3 with release on the last rep of each set Clean and press 5x3 ( 3 presses for each Clean) (open palm presses) 4x6 OH Squat ATG 4x6 Alt. High pull 3x15 hammer winds w/ 20lb Sledge
------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/01/11 at 11:52am
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Tuesday March 1st not alotta time today Tire Strikes w/20lb hammer OH 3x20 RH 2x15 LH 2x15 Tire Flips 3x12 (approx300-350lb tire) not really sure ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/06/11 at 12:57pm
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Sunday March 6th Went and did some throwing 20x 25# Ugly Flat Braemar stone most in between 31-33 best of 35ish 12x fronts w/ 16# Flat Stone 42-44 best of 45'9 15 fulls with Open stone Very inconsistent, spin feels like crap my left is hangin in the air too long transfering from the middle to Power position release point is real low, throws varied from 40-47 last one i semi got ahold of it was about 51ish Lwfd Line Drills x 5 Singlesx5 50-52 range Fullsx15 Most around 57-59 range best of 61ish. These Felt like crap too same problem I was hangin in the air too long, gettings off Balance and getting pushed back on my release. need to work out a few kinks before Dublin ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/07/11 at 9:29am
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Monday, March 7th 2011. 6a.m. Hang Clean 135x10, 185x8, 205x6, 225x4, 235x4, 245x2, 255x2, 275x1, 285x1 Bench. 135x10, 155x10, 185x8, 205x6, 225x4, 235x4, 245x2, 255x1, 265x1, 205x6, 185x8
------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/08/11 at 11:06am
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Tuesday, March 8th Jerk 135x10, 185x8, 205x6, 225x4, 235x4, 245x4, 255x3, 265x2, 275x2, 285x2,300x1, 315x0 (got weight inches from lock out should have dropped lower and it would have been easy) Front Squat 135x10, 155x8, 185x8, 205x6, 225x4, 235x4, 265x2, 275x2, 285x2, 305x2, 335x1(PR), 225x6, 185x8 SDL 3x8x155 GHR 2x10 bw 2x10 W/35lb plate ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 3/08/11 at 11:12am
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"GHR 2x10 bw 2x10 W/35lb plate" Ewwwwwww....
------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 3/08/11 at 11:25am
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it wasn't Pleasant ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/10/11 at 5:01am
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Went and watch Highschool throwers yesterday...throwers in West Texas have fallen off bad... took a few throws 10x Fronts w/12# shot 48-53ish 10x Middle Drills w/12# shot 53-54ish 6xfulls 57-59ish (fulls still dont' feel great hoping to figured a few things out soon) took 3 or 4 fulls in discus actually felt suprisingly good went 165 with a high school disc Don't think today will be as enjoyable weighted plyos coming this afternoon... ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/10/11 at 9:55am
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Thursday, March, 10th Squat Jumps Barx4x10 DB Lunge Jumps 4x8 w/ 35s Plyo Push-ups 3x8 Bus Drivers 4x10 Bar Twists 3x10
------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/10/11 at 10:04am
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Also Did Some Stone work in the Shot ring(tryin to get comfortable with my spin again) 22# Braemar X 12 Most around 34-37 best of 39'8 14.5# Braemar X 6 45ish 14.5# Fulls X 15 Most Around 49-52 Best of 55'2 Used the lighter stone trying to feel a little more pop, pick up my arm speed some not to mention the lighter weight made me alot more comfortable in my spin I was leading with my hip hittings good position keeping my weight back and getting my left down quick felt awesome i just hope i can feel the same things with a 16# Rock WOB pulls 70# KB X 10 (these suck bad)
------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/11/11 at 10:54am
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Friday March 11th KB Circut w/70# kettle Try to do these pretty quick keep rest between sets to around 30-45 secs Upright rows 3x12 Swings 3x6 (each set= two-handedx6 and Alt right and leftX 12) Alt. High pull 3x12 Tire strikes 4x10 OH w/20lb sledge ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/14/11 at 10:00am
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Monday March 13th Spring Break Took away my spotter and Facilities so I kept it light and Quick, First Game this weekend in Dublin Bench 135x12, 155x12, 185x8, 205x4, 225x2, 205x6, 155x20x2 Bent Over Rows 135x6x4 Straight bar Curls mailto:4x6@95lbs - 4x6@95lbs Dips 3x10 KB Cardio ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/20/11 at 9:54am
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Had First Game of the year Saturday in Dublin pretty much an up and own day lotsa highs and lows, footwork in the trip was sloppy at best all day fouled abunch of throws but overall pretty decent way to start off the season BS 28# ugly Rock-28-9 OS 16# 49-6 PR HW- 21'4 pretty god awful terrible LW- 60'1 Ties PR and it look bad in the trip so this number should go way up HH- 75ish i think (time to get boots i tried to put some momentum on the ball and kept flying out i feel that after i get comfortable with blades both hammers are gonna go way up) Sheaf 20# 22' ties my 16# PR so i'm pretty happy about this WOB- 12' ties PR with a solid czech weight (no link, similar to a brick) 3rd over all behind Spencer and Quint ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/21/11 at 3:44pm
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Monday March 21st Snatch 85x8 95x6 115x4 115x4 125x4 135x2 155x2 175x2 185x1 195x1(PR) 1-arm Barbell snatch 85x3 95x3 115x3 125x1 135x1 140x1(PR) 115x6(video coming soon) Bench 135x10, 155x10, 185x8, 225x4, 235x4, 245x2,265x2, 285x1, 205x8, 185x10 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/21/11 at 4:04pm
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http://www.youtube.com/watch?v=gkFAQD1lrWc - http://www.youtube.com/watch?v=gkFAQD1lrWc thats the Video of the 1 arm snatch 115x6, my video guy couldn't get the damn thing figured out for the PR stuff i ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/22/11 at 11:37am
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Jerk 135x6, 155x6, 185x6, 225x4, 245x4, 265x2, 275x2, 285x1, 300x1, 320x0 Front Squat 135x8, 185x6, 225x6, 245x4, 265x4, 275x2, 300x2, 315x2, 325x2, 350x1(PR), 225x6, 185x8 Rack Pulls from about the knee 245x8, 335x6, 385x6, 445x2, 535x2, 585x1 http://www.youtube.com/watch?v=pETB7XbSmkQ - http://www.youtube.com/watch?v=pETB7XbSmkQ 350 Front squat PR ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 5/26/11 at 3:52pm
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Haven't posted in awhile internets hasn't been working very well
I threw in my second games this year at scarby and as far as I Concerened I only participated in WOB in which I PR'd (13'). After my piss poor performance I decided to wait til September to compete again, so I can dedicate some real time to practice and the weight room. My lifting for the last three weeks has been real high reps, trying to start off right, I my bench sets were 12,12,10,10,8,6 and front squat was 4x12 auxiliary's were pretty basic shoulders, bis, tris and lunges and sldl on lower days. Now I'm in my second phase and this is how it's been so far Wednesday Bench 135x10, 185x8, 205x6, 225x4, 245x4, 265x2, 285x1, 225x6, 205x8 Hammer curls 4x8 Dips4x10 Shoulder raises 4x8 (front, and lateral) Thursday Front squat 135x10, 185x8, 225x8, 275x6, 295x4, 315x2 Sumo DL 245x8, 335x8, 385x6, 425x4, 475x2, 515x1 Bar lunges 4x8 Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/03/11 at 3:12am
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Ok here's what I've been doin in the weight room here lately
Lifting 3 days aweek shooting for Monday, Tuesday, Thursday doesn't alway workout. Monday Bench 8,6,4,4,3,3,2,2,1 Shoulder raises 3x8 front 3x8 lateral Dips 4x10 Curls 4x10 Tbar 4x8 Upright rows 4x8 BTN military 3x6 Not all on the same workout i bench every week and rotate others in Last bench work out was 205x8 245x6 265x4 275x4 285x3 295x3 300x2 305x2 325x0 Tuesdays Front squat 8,6,6,4,4,3,2,1 Dead lifts(heavy) 6,4,4,3,3,2,1,1 Deads (light) 5x5 fast Bar lunges 3x8 GHR 3x8 Do these every week except deads I alt heavy and light Last Front squat 205x8, 225x6, 245x6, 275x4, 295x4, 315x4, 350x3, 385x1(big PR and went easy) should have video up soon Thursday Hang Clean 5x5, 2x2,1 Jerk 6,5,4,4,3,3,2,2,1 Snatch 5x4, 2,1 Various core I jerk every week and alt snatch and clean Last clean workout 5x185 5x225, 5x265, 2x275, 2x310, 0x340 Jerk 185x6, 205x5, 225x4, 245x4, 255x3, 265x3, 275x2, 295x2, 325x1. Snatch 135x4x2, 155x4x2, 165x4,175x2, 195x1 If I have time I try to work in a plyo day(med ball, boxes, sledge hammer strikes, KB etc...) ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/03/11 at 3:42am
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5/27/11
LH 20winds both way 12x1turn 85-90ish 8x2turns 90-97ish Broke boots and put it away still frustrated with my hammers, looked at some YouTube videos and I'm gonna go back to the basics and work without blades for awhile LWFD Line Drillsx10 1turnsx10 54-58 Fulls x 15 first 10 were about 58-61ish then I flattened out my orbit and got a little more aggressive the next 5 were all around 65ish best 66+ Tuesday 6/28/11 Braemar 21.5# x 12 all around 36-39 Fronts 16.8# x 10 all around 42-45 Fulls x 10 inconsistent at best 43-49 I'm staying on my left too long and driving off balance talked to Spencer some and I'm gonna break my spin back down to basics ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/05/11 at 12:42am
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Hammer practice
25 winds focusing on being long and smooth 8 1winfd still focusing on staying long 15x fulls(2turn) first 8 or so long and smooth was completely absent then I started over really focusing on being smooth and opening up on my release and it made all the difference went from 92-95 to the last 7 all being over 100' best of about 105 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/05/11 at 12:45am
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Hammer practice
25 winds focusing on being long and smooth 8 1winfd still focusing on staying long 15x fulls(2turn) first 8 or so long and smooth was completely absent then I started over really focusing on being smooth and opening up on my release and it made all the difference went from 92-95 to the last 7 all being over 100' best of about 105 ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 7/05/11 at 12:54am
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Good on ya...see you at Huntsvegas! ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 7/06/11 at 1:04am
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Tuesday July 5th
Bench press 135x12, 225x8, 235x6, 245x6, 265x4, 275x4, 285x3, 300x2 Curls(straight bar) 95x8, 115x6, 115x6 T-bar rows 155x8, 165x8, 180x8 Band press downs 3x20 Med ball upper ploys ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/06/11 at 1:11am
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385 front squat PR
http://www.youtube.com/watch? v=TNvnAaH65sc&feature=youtube_gdata_player ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/06/11 at 1:41pm
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Wednesday July 6th
Hang clean 185x5, 225x5, 245x5, 275x3, 295x3, 315x2, 325x1(PR), 335x0 (fail) Med ball plyos Plyo push-ups 4x8 Then an hour of 4 on 4 flag football and just for the record I juked someone for the first time in my life granted the kid was 6-5 295 with a double digit 40 time but I shook him non the less ha ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/12/11 at 3:41am
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Monday July 11, 2011
Bench 135x10, 225x8, 245x6, 255x6, 275x3, 285x2, 295x2(these didnt feel great I don't think I had enough calories throughout the day) OHP( strict) 135x6, 155x6, 185x4, 225x2(first time ever really doin these) Straight bar curls 3x6 @ 105 T-bar rows 3x8 @ 180 Core Decline plate twists 3x25 w/25# weighted trunk twists 3x8 @ 115 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/13/11 at 3:09pm
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Wednesday July, 13th
Braemar (22#) x 12 all over 35' best of 38-11 Fronts (16.9#) x6 42-44 Fulls x 15 ( still not there off balance, stayin on my left too long, no orbit, etc...) everywhere from 40-47 maybe try throwing in throwing sure and try to slow down and be smooth and actually build up and use some torque. Weights ( forced myself to go nothing crazy) Front squat 135x10, 185x5, 225x5, 245x5, 265x5, 295x5 SLDL 3x8 @ 185 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/16/11 at 5:11am
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The past couple of days I've been doin alot of unorthodox training aka
work... 25 hours Thursday and Friday a majority of which was spent on the end of wrenches, a shovel, and a sledge hammer. Trying to sell this to my boss as overtraining...he doesn't care... Hopefully gonna make it to the gym for some dynamic/core work and possibly some hammer practice ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/18/11 at 12:50pm
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Monday, July 18th, 2011
Lt. Hammer 20 winds 10 one turns all around 85-88 15 two turns all over 95 best of 101 Tried to add 3rd wind no dice Its a work in progress Snatch 115x3, 115x3, 135x3, 135x3, 155x3, 175x2, 185x2, 205x1(PR) 225x1(PR), 235x0 Clean & Jerk 225x3, 255x3, 275x3,295x1(PR) ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/19/11 at 1:48pm
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Tuesday July 19th, 2011
Stone 22# braemar x 10 all over 35 best of 39-4 16.8# fronts x 6 all around 43-44 Fulls x12 Felt great for the first time in awhile remember to load my left off the back everything was smooth and quick decent pop now just need to work on driving the hip up to raise trajectory all 10 over 46 best of 50-4 ( thanks for the advice beau and jeremey) Weights Bench 135x10, 225x8, 265x6, 285x5, 315x3, 340x1(BIG PR), 350x0, 225x8 OHP 135x6, 155x6, 185x4, 205x3, 215x2 Straight bar curls 3x10@95 T-Bar rows 3x10 @ 165 Shoulder raises 3x10 @ 30s ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/21/11 at 8:32am
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385 Front Squat- http://youtu.be/TNvnAaH65sc - http://youtu.be/TNvnAaH65sc 295 Clean&Jerk- http://youtu.be/kjqQnwU-KNU - http://youtu.be/kjqQnwU-KNU 225 Snatch- http://youtu.be/dOV_Bf8mIP4 - http://youtu.be/dOV_Bf8mIP4 310x2 Hang Clean- http://youtu.be/G_4zriNqpNU - http://youtu.be/G_4zriNqpNU ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/21/11 at 1:19pm
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Thursday July 21, 2011
Front Squat 225x6, 275x5, 315x5, 335x5 OH squat 3x4@ 115 3x3 @ 135 Weighted trunk twists 3x10 @115 Plate winds 3x15 w/ 25# Hammer 25 winds 10 x 1 turns 8x 2turns felt pretty crappy best of 98-2 20# braemar x 8 all over 38 best of 41-5 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/25/11 at 1:09pm
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Monday July 25th
Lt. Hammer 20 winds Fulls X 10 focusing on being long and smooth all over 98 best of 104ish Weights Bench press 135x10, 225x10, 245x6, 275x6, 295x5, 315x4, 325x3 T-Bar row 3x10 @ 165 Lateral shoulder raise 3x10 w/ 25s Straight bar curls 3x6 @ 115 Tricep pull downs with band 3x20 each arm KB swings 3x10 each arm 70# kettle ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/27/11 at 3:18am
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Tuesday, July 26th, 2011
Threw alot today (more than I should've) Lt.hammer 6x 1 turns 88-90 6x fulls 97-103ish HW 1turnsX 5 24-26 FullsX6 27-30ish best of 30-6 LW 1turns X 4 55-57ish Fulls X 5 59-61ish best of 63-6 Braemar(22#) X 5 36-38ish best of 40-3 Open stone(16.8#) fulls x 5 inconsistent best of 46ish I was pretty much gassed by now Should have videos up soon ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 7/27/11 at 11:17am
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Wendesday July 27, 2011
Hang clean 185x6, 235x5, 255x5, 275x3, 295x3, 310x1x4 1-arm barbell snatch 95x4, 115x4, 125x4x3, 135x1x2, 145x1(PR), 160x0 Lots of core work ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 8/02/11 at 3:02am
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Huntsville goals
BS- 39' OS- 50' HWFD-29' LWFD- 65' HH-82' LH-104' Caber- turn WOB- 14' Sheaf- 26' ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 8/06/11 at 11:57am
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Huntsville results
22# braemar- 38-3(1st)PR 16# open- 48-8(1st) HW- 25-5 (3rd) LW- 57-11 (3rd) HH- 83-3 (2nd)PR LH-103-4 (3rd) PR fouled one @ 112' Sheaf- 28' (2nd) 6' PR Wob-13' (3rd) Caber- 85(1st) 3rd overall ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 8/12/11 at 10:03am
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Open Stone- 48-8 http://youtu.be/ys5YTZFpxic - http://youtu.be/ys5YTZFpxic Braemar- 38-3 http://youtu.be/EW8Mn-ijLmg - http://youtu.be/EW8Mn-ijLmg Sheaf- throwing @ 30' http://youtu.be/Rv3OSxvjWag - http://youtu.be/Rv3OSxvjWag Lt. Hammer- 103-4 http://youtu.be/NMMT_narqEE - http://youtu.be/NMMT_narqEE Heavy Hammer- 83'4 http://youtu.be/CtiW2OSc_zI - http://youtu.be/CtiW2OSc_zI Any Thoughts or advice would be greatly appricated ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 8/12/11 at 10:18am
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Looks good man... Next time, try and throw them far. Oh yeah, and throw the sheaf higher. Just sayin. I'l call and we'll rap. BTW, if I'd have made it to Huntsvegas you would have straight OWNED me. The Murph - Next Big Texas thrower...you heard it here first. ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 8/15/11 at 2:09pm
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Monday 15 2011
Bench Press 135x10, 185x10, 225x8, 245x6, 275x6, 295x3, 310x2 OHP(strict) 115x8, 165x3, 185x3, 205x3 T-bar 145x5, 165x5, 175x5, 185x5 Straight Bar Curls 95x6, 115x6, 115x6, 45x burnout Dips 4x10 Shoulder raises 3x10 Standing flys 3x10 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 9/30/11 at 7:06am
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Haven't posted on here in awhile life has been hectic to say the least
but decided to go ahead and start concentrating on loseing weight between now and January 2012, I've got two games left and it's probaly not a great time to start but if I tried to start my diet mid- November like I planned I'm pretty sure I would fail miserably come the holidays. But before I changed my program I did do some maxing and I'm pretty happy with the results. Bench April 2011-285. August 2011- 340 Front squat April- 285. August- 400 Hang clean April- 285. August- 335 Jerk April-285. August-325 Snatch April-180. August-230 Body weight April-339.7. August-326.8 Vertical April-24. August-27.5 So far this season I've PR'd in all my throws except Hwfd, Lwfd So hopefully I can drop down to about 290 and be ready to do some major work next season Current Program- diet/endurance Taking in clean calories 6-8 times a day along with fish oil, beta- alanine, L-carnatine, CLA, and protein. Startin- weight- 326 Current-324 Goal-290-300 Monday upper Bench 4x15@155 rest<45secs between sets T-bar rows 4x12@155 Upright rows 4x12@165 Hammer curls 4x16@25s Dips 4x10 Stretch/hip and shoulder mobility Light core Light cardio Wednesday Front squat 3x12@155 Bar lunges 3x20yds (bar only) GHR 3x10 Sprints 8x20yds Lite core Stretch/hip and shoulder mobility OLY stuff today sorry about the novel...Go Cowboys! ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 9/30/11 at 3:35pm
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Friday
Hang clean 185x5, 185x5, 235x5, 255x5 BTN military 3x10@115 Sprints 8x20yds Med ball plyos ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 9/30/11 at 5:14pm
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Upright rows were 3x12 @ 115 no clue where 165 came from ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/02/11 at 3:03pm
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Sunday, october 2, 2011
Stone release work Wrist flips x10 Fronts no reverse x10 Braemar x12 (16.8#) 43-45 best of 46-7 Hammer winds 25 left 25 right 1 winds x 6 Fullsx8 (no blades) 102-105 best of 107-3 LWFD 1st turn practice (replacing left with right)x 12 Fulls(no release)x10 focusing on low feet and sinking hips ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/04/11 at 1:53pm
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Monday 10/3/11
Body Wt. 324.7 Bench 4x15@ 160 Tbar 4x10 Upright Rows 4x10 Dips 4x10 Single arm press downs 3x20(bands) Reverse curls 4x12 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/04/11 at 1:57pm
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Tuesday 10/4/11
Front squat 3x12@165 SLDL 3x10@135 Bar lunges 6x15yds Wt. Core approx. 30mins Hip mobility Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/06/11 at 3:08pm
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Thursday October 6th 2011
Hang Clean 205x6, 225x6, 245x6 Jerk 185x8, 205x8, 215x8 1-arm snatch 3x5@115 (each hand) Medball plyos (about 30mins) this was rough ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/07/11 at 10:56am
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Friday October 7, 2011
Tire strikes 25R 25L 50 over the top KB circuit 2x6 Swings (right, left, both) High pulls Cleans Alt high pulls All with 70# KB ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/10/11 at 2:54am
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Celtober goals
Braemar-40' (38-3) Open- 50-6 (49-6) Hwfd-30' (26-10ish) Lwfd-65' (60-1) HH-85' (83-3) LH-106' (103-4) Sheaf-30' (28') WOB- 14' (13') I'm coming into this games a little lighter and in a little better shape I'm hoping it'll help out my numbers some, but on the other side of that i haven't spent as much time on the practice field I'm really hoping for good hammers and sheaf since this will be my last games to throw them. ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/10/11 at 1:07pm
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Monday Oct. 10th Stone Work Wrist flips x6 Fronts no-reverse x6 Braemar(16.8#)x10 42-44 Middle Drillsx6 43-44 Fullsx8 47-49 Weights Bench 155x12, 165x12, 175x12, 185x12 BTN military mailto:4x8@115 - 4x8@115 Tbar Rows 4x8 Upright Rows 4x8 Curls 3x12 Tricep pull overs 3x10 Flys 3x10 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/11/11 at 1:29pm
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Tuesday Oct. 11, 2011 BW. 320.4 Front Squat 155x12, 185x12, 185x12 Bar Lunges 3x20yds GHR 3x10 Hip mobility Dummy-Jumps 3x30 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/17/11 at 3:56am
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Celtoboer numbers Braemar-33 and change....FML Ostone- 41 and Change...FML HWFD-22'6(fouled first two one turned the last)...FML LWFD-61'5 PR HH-85'6 PR LH-102'5 Caber 2:00 Sheaf-NH....WTF is a sheaf anyway ha accuracy issues WOB- 12'
Started off the day with the stones and was pretty depressed after the stones but I was pretty happy that i mananged to finish with a few PRs and decent numbers minus sheaf usually if stones go bad my entire day goes to crap ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/18/11 at 4:52pm
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Tuesday, October 18, 2011 BW-318.6 Bench 155x12, 175x12, 185x12, 195x12 Shoulder raises 3x10 Tricep Press-downs 3x20(band) Curls 3x10 Light Cardio and on a side note I'm pretty happy that after this weekend in fort worth I went from bein ranked 350 to 74 and finally broke in the 6000 pt. area and when ever the huntsville results get posted should be up higher ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/24/11 at 3:45pm
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Monday Oct. 24th BW-317.9 Bench- 165x12, 185x12, 195x12, 205x12 T-bar/Upright rows super set 4x8 Biceps/Triceps Circut Hammer curls 3x8, Band Pressdowns 3x20, Reverse Curls 3x8, Dips 3x10 Shoulder Raises 3x10 Heavy Cardio (short Bursts, change of Direction, Box Jumps etc.) ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 10/26/11 at 3:13pm
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Wednesday oct. 26th
Front squat 185x10, 205x10, 225x10 Lunges 3x20yds @105 SLDL 3x8 Weighted Core 30mins or so ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 11/03/11 at 4:14pm
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Thursday Nov. 3rd Body wt.- 313.4 C&J 185x6, 205x6, 225x6 Bench 175x10, 195x10, 215x10, 225x10 T-bar 4x8 Hammer Curls 4x10 Tricep pressdowns 4x20 Shoulder Raises 3x10 45 mins of cardio (bike) Lots of NR Core 20mins ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 12/14/11 at 3:36am
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Tuesday, 12/13/11 Hang clean 185x6, 205x6, 235x6, 255x4, 285x4, 305x2 Bench 135x12, 185x8, 205x8, 225x6, 245x6, 185x10 Curls/Tris Shoulder mobility BW- 316.8 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/19/12 at 4:28am
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Monday January 16, 2012 Hex bar jump shrugs 3x6 @ 190 OH squat 5x5 @ 115 Light Cardio Floor Abs x150 Stretch Tuesday January 17, 2011 Bench/BO row super set 225x5/135x8, 225x6/185x8, 235x6/185x8, 245x6/185x8, 265x4/185x8, 225x9/185x6 Straight Bar curls/ BO iso curls 4x6@115/4x8@30 Band tricep press downs 3x20 DB bench/Fly super set 4x6 @85s/ 4x6@ 30s Core Stretch Wednesday January 18, 2012 Hang Clean 185x6, 205x6, 235x6, 255x6, 275x5, 285x4 BTN press/ reverse flys super set 4x8 @135/ 4x8 @ 30s Upright row/ shrug SS 3x8@ 105/ 3x8 @ 315 Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/23/12 at 2:47pm
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Monday January 23rd Bench 225x5, 225x5, 245x5, 265x5, 275x4, 225x8 Curls 4x6 @ 120 DB flys 4x6 Tricep press-downs 4x15 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/26/12 at 7:34am
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Wednesday, January 26, 2012 Front Squat 135x6,135x6,135x6, 135x6, 185x6, 185x6 BW Lunges 4x16 Stretch Hip Mobility ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/26/12 at 11:23am
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Thursday, January 26th, 2012 Snatch 115x5, 125x5, 145x4, 165x4, 185x3 Hang Clean 215x5, 235x5, 265x3, 285x3, 310x3, 330x1(PR) BTN military 4x6 @135 Reverse flys/lawnmower pulls super set 4x6 Shoulder raises 4x8 Jump rope Core ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 1/26/12 at 2:22pm
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Coming to the KickOff Games? ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 1/26/12 at 2:36pm
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Yes sir plan to ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/30/12 at 2:33pm
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Monday January 30th, 2012 Bench/ BO row SS 225x6(115x8), 245x6(115x8), 255x6(165x8), 275x5(165x8), 295x4(165x8), 225x10 Curls/BO iso curl SS 4x6@100, 4x8@30 Press downs/dips 4x15/4x10 DB bench/Flys 4x6@85s/4x8@25s ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 1/31/12 at 1:53am
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330 Hang Clean PR - http://youtu.be/ejXwAgk8Vns" rel="nofollow - http://youtu.be/ejXwAgk8Vns ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 1/31/12 at 2:33am
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"Curls/BO iso curl SS 4x6@100, 4x8@30" You MUST be lifting out with Quint "Scorpion Overdrive" Melius. ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 1/31/12 at 3:48pm
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Tuesday January 31st 2012 Hex Bar deadlift 250x8, 340x6, 410x6, 480x4, 500x4, 550x2, 600x1 SLDL 4x8@155 Hip Mobility Core Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/01/12 at 12:01pm
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Wednesday February 1st, 2012 Hang Clean 135x8, 185x6, 225x5, 245x5, 265x4, 295x4, 295x4 Jerk 155x6, 185x6, 225x4, 245x4, 275x4, 285x3 BTN military 4x5@155 Shoulder raises 4x8 Reverse flys 4x8 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/02/12 at 6:52am
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http://youtu.be/3D3PzyqPQl8" rel="nofollow - http://youtu.be/3D3PzyqPQl8 Hex-Bar Dead 600x1 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/06/12 at 12:10pm
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Monday February 6th, 2012 Bench 135x10, 225x6, 245x6, 265x6, 275x6, 225x10 Curls/BO iso curls 4x6/4x6 DB flys 4x8 Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/07/12 at 11:02am
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Tuesday February 7th, 2012 Conventional Dead Lift 135x8, 335x5, 425x5, 495x3, 545x2, 595x0, 595x0.95 (inch away bar slipped) Shrug/upright row SS 4x6(315)/4x7(100) Lateral raise/reverse fly SS 4x6/4x6 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/07/12 at 1:04pm
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First Time Really pulling conventional and I liked it alot probably gonna start doing more of these. http://youtu.be/zxneg1q88x4" rel="nofollow - http://youtu.be/zxneg1q88x4 - 595x0.95 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/08/12 at 9:11am
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February 8, 2012 Hang Snatch 95x8, 115x6, 135x4, 155x4, 175x3, 185x3 PP 135x8, 185x6, 205x5, 225x5, 245x5, 265x4 Bar Twists 3x10 NR core x150 Hip mobility Stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/09/12 at 12:37pm
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Thursday february 9, 2012 Front Squat 135x8, 135x8, 225x6, 225x6, 315x6 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/13/12 at 11:47am
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Monday February 13, 2012 PP 135x8, 225x5, 245x5, 285x2, 295x1(PR), 310x1(PR), 320x1(PR) video coming soon BTN military 3x8 @155 Shoulder mobility Core Light Cardio stretch ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/14/12 at 9:28am
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http://youtu.be/whxViUkxsvU" rel="nofollow - http://youtu.be/whxViUkxsvU - 320 PP Pr ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/14/12 at 9:34am
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Tuesday February 14, 2012 Bench 135x10, 225x6, 265x6, 275x6, 295x3, 225x12 Straight Bar Curl/BO iso Curl SS 5x7/5x8 DB Flys 3x8 Jump Rope NR Core...Later ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/22/12 at 3:47pm
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I've had my son all week so not much lifting just some KB work and a little throwing Yesterday 2/21/11 Braemar (22.3#) took a ton of throws here most were around 37' had one over 40' really focusing driving the hip up followed by a strong block Was planning on throwing LW and ate shit on my first throw so I called it ha ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/22/12 at 3:50pm
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NTKG goals BS- 39' OS-50' HW-30' LW-64' HH-88' LH-105' Caber- 12:00 Sheaf- 28 Wob- 14' ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 2/23/12 at 1:20am
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All of these are COMPLETELY in your wheelhouse Mike. Looking forward to having you out! ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 2/27/12 at 8:21am
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NTKG and vincent bros clinic last weekend Clinc- was awesome feel like I got a ton of help all around, took a ton of throws and had a blast doing so Games- didn't have any outstanding numbers but over all I'm not disappointed In my performance I marked in every event no PRs but a good starting point for the season I Need to make practice a huge priority in order to get where I want to be. Braemar 23#- 32-9ish- epic fail rolled all 3 off fingers FML OS- 46'- meh not what I wanted but form felt exponetianally better HW- 24-11- this event can suck it LW- 61-3- fouled a PR and ripped a chunk off my thumb but not bad for the first games HH- 80-9- felt pretty good consistent series LH- 103-3- same pretty good series fouled last one it's definitely time to start working bladed Caber- 12:00 Sheaf- 24'- technique felt good just gassed Wob- 12'- nothing left ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/02/12 at 10:16pm
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Monday february 27, 2012 Real damn tender after the weekend, so decided to go watch high school shot practice, it always helps me out to think about the basics of throwing, it also helped my dwindling self confidence( after the repeating beatings I took this weekend) to dominate some uncoordinated high school kids haha. All throwing out of a ring with throwing shoes Braemar (12#) x 6 all around 48-52 Braemar (16#) x4, 44,43,45,46 Middle drills #16 x5 47-48 Fullsx4 (16#) 49-53 Fullsx3 (12#) 56-4, 55-2, 59-8 Tuesday February, 28, 2012 Bench w/ green sorinex bands 135x10, 185x6, 185x6, 225x4, 225x4, 225x3, 185x6x2 Curl/ BO iso curls SS 4x8/4x8 Tricep press downs (band) 3x20 Wednesday February 29, 2012 KB circuit 3 rounds Two hand swing x 6 Alternating swings x 12 Alt. Clean and press x 10 Upright rows x 12 Alt high pull x 10 Thursday March 1, 2012 Helped quint unload 3000lbs of tile, dry wall, carpet, insulation at the dump hardest workout of the week. A 2 and a half display of inefficiency ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 3/08/12 at 2:47am
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Thursday march 8th 2012 Close grip bench 135x10, 155x10, 185x8, 205x6, 225x6, 245x4 BTN military/ reverse fly SS 4x8@135/4x8@30s DB fly/Shoulder raise SS 4x8@35s/4x8@25s Band press downs 4x15 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/02/12 at 1:35am
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San Antonio highland games BS-36-5ish OS-43-9 ( fouled first 2 47, 50+) HW- 29-7 PR LW-64-0 PR HH- 77-9(felt crappy) LH-99-9(felt crappy) Caber- 75or80 close big stick Sheaf-20'(wtf??) WOB- 13' ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 9/02/12 at 7:57am
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Ok it's been awhile so here's what's new, engaged, gonna be a dad again( probably gonna be a monsterish child I'm 6-5 my fiancé is 6-1 she's got a 4 year old that's pushing 4ft and weighs 70lbs...his dad was 5-9...) Working a new job that has me living on location a week then off a week luckily they have a decent weight room... Currently I'm trying to get back in the swing of things it's goin pretty well I'm an even 300# probably looking at celtoboter to be my next games here are my season bests so far Mark(Goal) BS-37-11(40) OS-46-3(51) HW-29-7(31) LW-64-0(68) HH-80-9(88) LH-102-4(110) WOB13(14) Sheaf24(30) ------------- "perfect is the enemy of good" |
Posted By: Jim Glover
Date Posted: 9/02/12 at 8:44am
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Good to see you back Murph. Congrats on the engagement, new baby, and job. ------------- "A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay |
Posted By: The_Murph
Date Posted: 1/31/13 at 9:43pm
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Alright here goes gonna try again to keep up with my training log. Here's what I've been up to in and out of the gym. I got married on January 3rd, and had a baby girl on January 25th. everything's going great. As far as working out I've been really foucusing on general fitness and athletiscism as of right now i'm 6-5, 298 roughly 23% BF looking to get down to the 275-280 and stay in that area. I've been focusing on lower weights lots of volume and making consistent Cardio a Priority. I'm probably about to start moving some heavier weights probably a majority of my work sets being 4-6 reps. Goals for this year: Lifting Bench385(335) Squat600(500) Dead620(545) Clean365(330) Snatch230(265) OHP275(235) PP345(320) Jerk365(335) Games BS40(38-4) OS 52(49-6) HW 35(29-7) LW 70(64) HH90(85-6) LH110(103-6) Sheaf30(28) WOB15(13) Specner is now by some strange series of events my neighbor so we're gonna start throwing either tomorrow or saturday. This is a big season for me Its time for me to get serious or start treating this as a hobbie ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/03/13 at 4:34pm
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Went and took some throws with spencer Braemar (18lb shot) x15ish Middle drills (16lb shot) x6 Fulls x 10 Stone wasn't feeling great, the normal first practice of the year. Really working on being active with my right off the back. LWFD 1turns x6 Fulls x10 Started feeling great towards the end just gassed but got some great advice from the beard, all in all a good day one long way to go though ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/11/13 at 9:53pm
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Monday 2/11/13 Cardio 15mins Bench 135x8, 185x6, 205x6, 225x6, 245x6 BO Row 4x8@ 165 Preacher Curls 4x8@ 75 Close grip bench 135x8, 155x8, 165x8, 185x8 Cardio 10mins BW:295 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/13/13 at 8:55pm
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Wednesday 2/13/13 Cardio 15mins Back Squat 135x8 225x6 315x6 365x4 405x4 420x2 Leg extentions 3x12 Hamstring curls 3x12 15min cardio ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 2/20/13 at 1:01pm
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thurday 2/14/13 Deadlift 135x10 225x10 315x6 365x6 405x4 455x4 OHP barX10 95x10 115x8 135x6 155x6 185x4 205x2x2 ------------- "perfect is the enemy of good" |
Posted By: Duncan McCallum
Date Posted: 2/20/13 at 1:52pm
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Not bad! Nice to see your baby daughter took over your log... ------------- The man in the arena. |
Posted By: The_Murph
Date Posted: 2/20/13 at 7:13pm
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Wednesday 2/20/13 Threw with spencer Stone Fronts 16# x9 42-45ish Fulls 16x x 10 48-52 Lt. Hammer 1wind x3 2wind x8 105-110 no blades LWFD 1turn x3 Fulls x 10 60-65 Still got lots work to do with the 28 but getting closer ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/16/13 at 2:33pm
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Keep forgetting to keep up with this but, here's kinda what's been going on Last Tuesday went and threw with spencer Worked braemar hard some where in the 30-35 throw range with 18lb shot adjusted my placement on my neck felt pretty decent distances kinda sporadic 39-43ish. Then took about 10 sheaf pulls with my brand new boomstick spencer basically told me my form was shit and we started from square 1. Last Thursday Braemar 5x15.5lb stone 45-48' (felt great) Ostone middle drills x4 Fulls x 6 ( starting to feel better still not timing up right) 47-50' Sheaf pulls x 10 feeling a lot better here great pop off the fork and getting the bag to land about 8' behind me as opposed to 50' to the right Took some hammer winds nothing special Throwing stones, lwfd, and hammer today. ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/16/13 at 2:39pm
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My first games of the season will be thistle at the end of this month in OKC, these are some numbers I'm shooting for Current PR in () BS-40(38-4) OS-50(49-6) HWFD-31(29-7) LWFD-68(64-0) HH-88(85-6) LH-108(103-4) Sheaf-30(24-0) WOB-14(13) Without having much training prior to this games I'm mainly hoping for big stone numbers to post on the board so I can focus on my weaker points before my next game ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/16/13 at 8:56pm
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Tuesday April 6th, 2013 Went and threw with spencer today. Braemar 18# x6 42-45 Braemar 15# x 3 46-49 Middle drills 15# x3 45-47 Fulls 15# x8 50-54 Lwfd 1turns x 6 54-60 Fulls x 4 58-62 Sheaf pulls x10 Sheaf- http://www.youtube.com/watch?v=2P54wUqCoCg ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/16/13 at 9:10pm
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Open stone - http://www.youtube.com/watch?v=reAPCWO0h6M&sns=em Braemar- http://www.youtube.com/watch?v=wtB4bWBXH8c&sns=em ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 4/22/13 at 6:57pm
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Didn't get a chance to go throw today but took a ton of winds in the back yard really looking to add a 3rd wind this weekend, I've finally got blades and I'm really feeling like ill be able to really accelerate the 3rd wind. 25 winds 25 reverse winds 10x3winds (fast) WOB pulls with 70#KBx20 ------------- "perfect is the enemy of good" |
Posted By: The_Murph
Date Posted: 6/23/13 at 4:34pm
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Had my second game of the year yesterday and honestly really surprised with my results, I haven't been able to train for a couple months, crazy busy, 3 kids, work, opening a business for my wife, and 3-5hours of sleep, kept my weight in control 299-303, but losing muscle. But someone how I put one of the best games I've ever had together in round rock. Braemar-38-11(PR) OS-50-4(PR) HW-25-11:( LW-61-5:/ HH-84-6 LH-99-11:/ Caber-12:00 Sheaf-31' (7' PR) WOB-13-6 Finished first over all and had a blast the TCAA is one of the best groups of people I've been around. Hoping to start finding more training time soon ------------- "perfect is the enemy of good" |