TRAINING LOG: Daniel Haakenson
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Topic: TRAINING LOG: Daniel Haakenson
Posted By: D. Haakenson
Subject: TRAINING LOG: Daniel Haakenson
Date Posted: 10/04/11 at 6:26am
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I guess I should give a little background on myself. I started throwing Highland Games 3 years ago. Before that I was a decent hammer thrower in college and a fairly good discus thrower in high school. After my college throwing career was over I became a throws coach at the same institution. Then fairly recently, I married a Scottish woman. I hadn't been throwing competitively for several years and I really missed it. So I decided to try a Highland Games. What a blast. For me, a former track guy, heavy athletics is like the decathlon if all the dumb events were taken out and replaced with throwing. My PR's BS 32' OS 41' LWFD 63' HWFD 32' LH 97' HH 75' WOB 12' Sheaf 20' I've never been a particularly strong athlete: Lifts: Back Squat 405 Front Squat 315 Hang Clean 300 Hang Snatch 235 Bench Press 300 Overhead Jerk 275 Currently I am quite a bit weaker than that. I would like to use this log to keep myself accountable to my stated goals and also to garner input from this incredibly supportive community. Goals: I currently weigh 260 pounds. I always told myself that if I weighed over 240 I'd consider myself fat. Well, here I am. I'd really like to slow down or even stop the runaway train that is my weight gain. If I can maintain 260, I'll accept that weight until my throwing career is done. To me, the whole games kind of revolve around LWFD. I feel that when I am throwing LWFD well, the other throws fall in line. So to that end, I'd like to break 70 feet within the next two years. Sheaf- I always lose games in the Sheaf. This winter I plan on rectifying that situation. I would like to throw 24 feet in the sheaf in 2012. |
Replies:
Posted By: C. Smith
Date Posted: 10/04/11 at 6:28am
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Posted By: D. Haakenson
Date Posted: 10/04/11 at 6:31am
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Monday October 3rd 2011 Front Squat 5X5 135 This was surprisingly (embarrassingly) difficult. Rhythm Snatch 5X4 95 18 lb Shot Put Braemar X 10 34' 4" Spin X 10 37' 3" |
Posted By: D. Haakenson
Date Posted: 10/04/11 at 11:08am
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Tuesday October 4th 2011 Bench Press 3X5 @ 135 3X5 @ 185 Push Press 2x5 @ 135 4 @ 155 3 @ 175 3x1 @ 185 Seated Rows Bi/Tri 14 lb Shot Put Braemar x 10 41' 7" Spin x 10 43' 1" I'm a little disappointed in this conversion. I always expect to add 10% at a minimum. If I get 20% I feel that my technique is excellent. |
Posted By: bigirish01
Date Posted: 10/05/11 at 4:17am
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Hey Daniel! Good to see ya posting! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 10/05/11 at 4:34am
| Thanks Jay. Hey I was talking to one of my former throwers and he asks me if I know Jay O'Neill. I say, sure he's a fixture; and I'm thinking, man this guy is a friggen celebrity, everyone knows about his fancy jigs. Turns out your wife is his dentist. Small world huh? |
Posted By: D. Haakenson
Date Posted: 10/05/11 at 10:26am
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Wednesday October 5th 2011 Hang Power Cleans My plan was to get warmed up and do triples at 225 until I missed one or felt that my fatigue was causing postural problems. One of the four 45 pound bumper plates my gym has was broken so instead I used one plate and two quarters for 235. I had hoped to do 10 sets, but on the fifth set a callous on my hand started to rip. So . . . 6x3 @ 235 Still, I'm not unhappy with this, I think I could have managed at least two more sets. By the end of this cycle I hope to do 10 X 3 at 235. |
Posted By: bigirish01
Date Posted: 10/07/11 at 5:23am
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Yeah you didnt know I was a celebrity? lol Yeah my wife tells me about a patient of hers who has a coach who does Highland Games... tells me your name and Im like yeah.... small world! ------------- Jay "Big Daddy" O'Neill |
D. Haakenson wrote:Posted By: D. Haakenson
Date Posted: 10/07/11 at 3:26pm
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Friday October 7th 2011 Front Squat 2x5 @ 135 2X4 @ 155 2X3 @ 175 Shrugs I'm a weak squatter, and I always have been. I'm on a mission to get stronger in squats without causing back trouble. In the past its always been my lower back that kept me from squatting big, so I'm "happy" to say that it is currently my leg strength that is the weak link. |
Posted By: D. Haakenson
Date Posted: 10/11/11 at 12:14pm
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Tuesday October 11th 2011 Bodyweight 258 Hang Snatch 5@95 4@135 3@185 1@205 1@225 miss 1@225 1@225 miss Push Press 3X5 @ 135 |
Posted By: bigirish01
Date Posted: 10/11/11 at 12:22pm
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Hey Daniel.... i always teach people to do box or bench squats. It trains you to sit back and not bend over when you squat... much easier on your back especially for you taller guys. ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 10/11/11 at 12:24pm
| Thanks for the tip Jay. I almost always do box squats when I'm back squatting, and I agree it is much easier on the back. |
Posted By: D. Haakenson
Date Posted: 10/12/11 at 1:58pm
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Wednesday October 12th 2011 Front Squat 2X5@135 4@155 2X3 175 2X2 185 1@ 205 Felt pretty good and pain free. |
Posted By: D. Haakenson
Date Posted: 10/13/11 at 3:32pm
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Thursday October 13th 2011 Body weight: 258 Bench Press 2X5 @ 135 1X4 @ 185 2X3 @ 205 2X2 @ 225 1X1 @ 245 This is not a bad lift for me at this point and is better than I thought I could do. Rows & Tris |
Posted By: D. Haakenson
Date Posted: 10/15/11 at 2:52pm
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Saturday October 15th 2011 Body Weight: 258 Hang Power Clean 2X5 @ 135 3X3 @ 225 2X2 @ 245 3X1 @ 275 Snatch Grip High Pulls 3X3 @ 275 This felt great. I am slowly coming to the belief that the very bottom of all leg bending lifts is the weakest for me. Now I realize that this is probably true for everybody, and is simply a mechanical fact. But, I'm trying to say that I think I'm disproportionately weak at the bottom. Dead lifting these cleans to the hang position was harder than the cleaning part. Always in the past I have tried to train my weaknesses, to fix my problems and make them strong. This upcoming season, I'm going to try a different tact: to let my weaknesses remain as they are, and train my strengths (45 degrees and above.) I, of course, welcome any thoughts on this. I'm especially interested in hearing what others have to say about this. I know that Bonadarchuk has been credited with using a lot of half and quarter squats with his athletes. Anybody else ever try this? I'm thinking of calling it ATB Ass to Bushes squatting. |
Posted By: D. Haakenson
Date Posted: 10/17/11 at 11:41am
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Monday October 17th 2011 Body Weight: 257 Overhead Squat 3X5 @ 95 Rhythm Snatch 3X5 @ 95 My back felt very tight so I took an easy day. |
Posted By: D. Haakenson
Date Posted: 10/18/11 at 10:39am
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Tuesday October 18th 2011 Body Weight: 256 Bench Press 1X8 @ 135 3X5 @ 185 3X3 @ 225 Overhead Press 3X5 @ 135 4X1 @ 185 4X1 @ 205 |
Posted By: D. Haakenson
Date Posted: 10/19/11 at 1:18pm
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Wednesday October 19th 2011 Body Weight: 257 Hang Snatch 2X5 @ 95 4@ 135 3X3 @ 185 2X2 @ 205 2X1 @ 225 18 lb Shot Put Braemar X 10 Best- 36' 5" Full X 12 Best - 39' 1" |
Posted By: D. Haakenson
Date Posted: 10/20/11 at 3:33pm
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Thursday October 20th 2011 Body Weight: 257 Reverse Dead Lift Barbell Twists 25 pound hammer winds Plate Twists Shrugs 14 Pound Shot Put 43' 10" 47' 3" I've had significant improvement in the shot in the last two weeks. This is, in my mind, the greatest validation of my weight training programming. We'll see again in another two weeks. |
Posted By: D. Haakenson
Date Posted: 10/24/11 at 10:36am
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Monday October 24th 2011 Body Weight 257 Front Squat 5 @ 135 3X3 @ 185 2X2 @ 205 2X1 @ 225 Jerk 3X3 @ 225 Good Morning 3X5 @ 95 |
Posted By: bigirish01
Date Posted: 10/25/11 at 5:01am
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Workouts are looking good! Nice cosistancy and your Hang cleans and hang snatch are Big! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 10/25/11 at 8:40am
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Thanks Jay, I figure if I can get half as strong as you, I'll be doing good. |
Posted By: D. Haakenson
Date Posted: 10/25/11 at 8:42am
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Tuesday October 25th 2011 Body Weight 258 Bench Press 6@ 135 3X4@ 185 2X3@ 205 2X2@ 225 2X1@ 245 Push Press 3X5@ 135 |
Posted By: D. Haakenson
Date Posted: 10/26/11 at 8:16am
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Wednesday October 26th 2011 Body Weight: 256 Hang Power Clean 10X3 @ 225 |
Posted By: bigirish01
Date Posted: 10/27/11 at 4:30am
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LOL Thanks! If I can throw 1/2 as well as you I would be good! ------------- Jay "Big Daddy" O'Neill |
Posted By: Alan H
Date Posted: 10/27/11 at 2:06pm
Noted..... Interesting. ------------- Alan Hebert Geezer-In-Training |
Posted By: D. Haakenson
Date Posted: 10/31/11 at 8:21am
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Monday October 31st 2011 Body Weight: 257 Box Back Squat 18" 2X5@ 135 2X5@ 225 2X3@ 275 Quarter Squat 3X5@ 315 18# Shot Put Braemar X 10 Best 35' 4" Full X 15 Best 39' 4" PR I'm pleased with the throwing. |
Posted By: D. Haakenson
Date Posted: 11/01/11 at 8:36am
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Tuesday November 1st 2011 Body Weight: 261 (too much pizza and candy last night) Incline Bench Press 2X5 @ 135 2X4 @ 155 2X3 @ 185 Flys Bis Tris 14# Shot Put Braemar X 10 Best 41' 11" Full X 2 Tweaked my left oblique on my second throw. Bummer. |
Posted By: bigirish01
Date Posted: 11/02/11 at 5:13am
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Damn you gained 4 pound on pizza and candy? I need to start hangin out with you! lol Squats are lookin solid! How do you like the Box style? ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 11/02/11 at 11:31am
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Jay, I find that you can gain weight on anything, The secret is you gotta eat a lot. Pizza is one of those foods I can eat a lot of. Box squatting is the only way that I can back squat without eventually hurting myself. I don't know if this is because I have bad squatting technique and the box fixes it or what, but its what I've found and I like it is just enough variation to keep myself from stagnating. So if I do a four week cycle on front squat and a four week cycle on back box squats, I can go back to front squats and still experience growth. Squatting is still a huge struggle for me and I suspect that it will be until I just quit it altogether. I've been pleased with my results so far, and if I hit big PR's next year, you know I'll be in there squatting again, probably less than the 18 year old girl in the squat rack next to me. I think the reason, I've always experienced back problems with squatting is that the recovery time from squatting, for me, is long. When I was in college I squatted 3 times a week. I know there are people who could squat 5 times a week with no problems. Now I'm finding that it takes at least 7 days and probably closer to 10 days for me to recover from a squat workout. Because of this, I probably won't squat after June 1st. |
Posted By: D. Haakenson
Date Posted: 11/02/11 at 11:40am
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Wednesday November 2nd 2011 Body Weight: 258 This would ordinarily be my Olympic Lift day but since I strained my oblique yesterday, I took it easy just to see how it was feeling. I did a straight legged deadlift/ rhythm hang clean / overhead press complex at 95 pounds for 4 sets of 5. I could definitely feel it especially at the bottom of the deadlift, but its much better than it was last night, when every time I sneezed I thought I was going to die. I'd say I'm at 75% |
Posted By: D. Haakenson
Date Posted: 11/05/11 at 9:12am
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Saturday November 5th 2011 Body Weight: 258 Back Box Squat 2X5 @ 135 2X5 @ 225 2X4 @ 275 2X3 @ 295 Oblique felt fine during the squat, but I played basketball for about an hour after words, and over extended a few times. |
Posted By: bigirish01
Date Posted: 11/07/11 at 3:35am
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Perhaps changing up squats would help you recover faster. ie one week concentrate on your front squats, good solid heavy reps for sets of 3, then do some light back box squats just to keep the grove. work up to an easy weight around 60-70 % of your max. Then next week change it around. ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 11/07/11 at 7:18am
| That's probably not a bad idea, Jay. My general training philosophy is to not change very much or very often. Just enough to evoke a new adaptation phase, and just often enough to not plateau. However, for the next four week cycle, I will implement your suggestion and do a light back squat on the fourth or fifth day. See how it goes. |
Posted By: D. Haakenson
Date Posted: 11/07/11 at 7:21am
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Monday November 7th 2011 Body Weight: 259 Incline Bench Press 2X5 @ 135 2X4 @ 165 2X3 @ 195 Flys Bis Tris Oblique felt good. I did some light med ball throws to warm it up and stretch it out. No problems. |
Posted By: D. Haakenson
Date Posted: 11/08/11 at 9:05am
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Tuesday November 8th 2011 Body Weight: 263 (Note that this is Tuesday the day after pizza night) Narrow Grip Hang Snatch 4X5 @ 95 Snatch Grip High Pull 3X3 @ 225 I did one rep at 275 and felt a little twinge in my lower back so I quit it for the day. |
Posted By: D. Haakenson
Date Posted: 11/10/11 at 2:53pm
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Thursday November 10th 2011 Body Weight: 259 My back has been bothering me a little so I wanted to get in to the gym and see what I was dealing with. Spent a little longer on my warm up/rolling than usual and the back felt good. Snatch Grip Deadlift 3X5 @ 95 Overhead Squat 3X5 @ 95 It felt good just to stretch out the posterior chain, when I walked out of the gym I felt 100 % Now sitting in my chair 3 hours later I feel 90% still pretty good. |
Posted By: D. Haakenson
Date Posted: 11/14/11 at 10:39am
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Monday November 14th 2011 Body Weight: 261 Back Box Squat 5@ 135 2X3 @ 225 2X3 @ 275 2@ 295 2X2 @ 315 This was good for me, the most I've squatted in 2 years. I'm happy. 18 pound shot put Braemar X 10 Best - 36' 0" Full X 12 Best 40' 4" PR Good to be over 10%. I felt tired in my legs and back, but the numbers don't lie. |
Posted By: bigirish01
Date Posted: 11/15/11 at 3:06am
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Nice! Look at that Squat! Good work and Nice PR! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 11/15/11 at 8:12am
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Tuesday November 15th 2011 Body Weight: 262 Incline Bench Press 2X6 @ 135 2X4 @ 185 2X2 @ 205 Cheater Curl 2X6 @ 95 2X6 @ 135 Flys Shrugs 14 Pound Shot Put Braemar X 10 Best 41' 7" Full X 12 Best 46' 2" |
Posted By: D. Haakenson
Date Posted: 11/16/11 at 9:26am
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Wednesday November 16th 2011 Body Weight: 262 Hang Clean 6@ 135 3@ 225 2@ 245 1@ 275 5X1 @ 295 miss miss miss make make I'm considering adding the dead lift in my next cycle so I decided to finish the day off by deadlifting 295 as many times as I could. I got three. I felt good about getting 295 my lifetime best is 300 and that was 3 or 4 years ago. |
Posted By: bigirish01
Date Posted: 11/16/11 at 10:15am
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Holy shit that is one big clean!!!! nice work! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 11/21/11 at 11:58am
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Monday November 21st 2011 Body Weight: 261 Box Back Squat 5 @ 135 2X4 @ 225 2X4 @ 275 2X2 @ 315 2X2 @ 335 Felt good. Back was a little tight but not too bad. Straight Legged Deadlift |
Posted By: swollenknuck
Date Posted: 11/21/11 at 5:19pm
There's the idea, all we need to do is meld Jay Big Daddy O'Neill and Big Dan Haakenson and we will have one heck of a thrower. Dan workouts are looking good, you will be a force to be reckoned with next year. ------------- Ray Siochowicz AD Victoria Highland Games Association www.victoriahighlandgames.com |
Posted By: D. Haakenson
Date Posted: 11/22/11 at 2:06pm
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Thanks Ray. Jay and I definitely represent different ends
of the highland games spectrum. We may, between us, comprise all of the desired attributes while sharing none of them. |
Posted By: D. Haakenson
Date Posted: 11/22/11 at 2:13pm
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Tuesday November 22nd 2011
Body Weight: 261 Incline Bench Press 2X6 @ 135 2X4 @ 185 2X2 @ 205 Felt heavy as hell. I haven't done a lot of incline pressing in my life and I don't like it. I'm looking forward to leaving it next week. Flys Bis Tris |
Posted By: D. Haakenson
Date Posted: 11/28/11 at 8:23am
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Monday November 28th 2011 Body Weight: 261 Front Squat 5@ 135 2X3 @ 185 2X3 @ 205 2X2 @ 225 16# Shot Put Braemar X 10 Best 38' 1" Full X 15 Best 41' 11" This is a pretty decent throw for me, but I was really hoping for more. |
Posted By: D. Haakenson
Date Posted: 11/29/11 at 8:44am
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Tuesday November 29th 2011 Body Weight: 260 Push Press 2x6@135 2X4@155 2x2@ 185 2x1@225 Dumbbell Bench Press 3X8@55 Face Pulls 12# Shot Put Braemar x 10 Best 44' 3" PR Full x 12 Best 50' 2" PR Both of these are PR's as I do not recall how far I've thrown the 12 pounder in the past. I threw about 46' in high school so after 10 years of throwing and lifting I've improved by about 4 feet. Could be worse. |
Posted By: bigirish01
Date Posted: 11/30/11 at 4:00am
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I love this! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 11/30/11 at 7:09am
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Wednesday November 30th 2011 Body Weight: 259 Hang Power Cleans 6@135 6@205 4X2@255 2X1@305 PR 315miss 315make PR I was very happy about the lifting today, I went in not feeling too great, hips and adductors were a little sore from squatting on monday. But after I got 305 so easy, I decided to push it a little more. My second attempt at 315 was pretty easy as well, I caught it nice and high. I strongly considered pushing it again, but I don't want to over-hunt the buffalo. |
Posted By: D. Haakenson
Date Posted: 12/02/11 at 5:50pm
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Friday December 2nd 2011 Body Weight: 262 Snatch Grip Deadlift 2X6@ 135 3X3@ 225 Shrugs Cable Rows This is kind of a new thing to try deadlifting on the fifth day for this cycle. I'm very weak in the deadlift and I'll probably never be a huge puller like some of you guys, but I'd like to get 405 eventually. |
Posted By: AlDargie
Date Posted: 12/02/11 at 11:27pm
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Quote - I'm very weak in the deadlift and I'll probably
never be a huge puller like some of you guys, but I'd like to get 405 eventually. I'm not sure why think you aren't much of a puller? A 315lb power clean is pretty good pulling in my opinion. Keep at and your deads will catch up with the rest of your lifts. ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Posted By: D. Haakenson
Date Posted: 12/05/11 at 8:09am
| Yeah, that is my plan. Keep at it. |
Posted By: D. Haakenson
Date Posted: 12/05/11 at 8:11am
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Monday December 5th 2011 Body Weight: 262 Front Squat 5@135 2X4@185 2X3@225 2@245 16# Shot Put BraemarX10 Best 38' 8" PR Fulls X 10 Best 43' 1" PR |
Posted By: D. Haakenson
Date Posted: 12/06/11 at 8:11am
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Tuesday December 6th 2011 Body Weight: 259 Push Press 2x6@135 2x4@165 2x2@195 2@ 225 Dumbbell Bench Press 3x8@65 Face Pulls 12# Shot Put Braemar x 10 Best 45' 10" PR Full x 12 Best 52' 5" PR |
Posted By: bigirish01
Date Posted: 12/07/11 at 4:52am
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315 is huge Clean... congrats! Fronts are lookin good as well! Nice work... How many days a week are you throwin shot? ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/07/11 at 5:07am
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Thanks Jay, I usually throw on Monday and Tuesday if its not too shitty out. |
Posted By: bigirish01
Date Posted: 12/07/11 at 5:17am
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Ill let you know when we do another sheaf practice by the way! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/07/11 at 11:48am
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Wednesday December 7th 2011 Body Weight: 263 I've been having some stiffness/soreness in my lower back, so I took an extra long warmup/roll. I had initially planned on doing heavy hang snatch today, but decided not to press my luck. Narrow Grip Rhythm Snatch 5X4@ 95 I felt pretty good, so I decided to try some different stuff. Single Hand Barbell Snatch 2X1 @ 95 Single Hand Dumbbell Snatch 2x1 @ 100 2x1 @ 110 Failed with my left hand on the second rep. I've done 115 left and 120 right before, so this was very close to my PR's without feeling like I was going too hard. I think the reason for my left being slightly weaker is just a coordination and stability thing. I have a harder time stabilizing with the left once I've caught it. My back still feels a little stiff now, 2 hours later, but no worse than before, I think I'll skip the dead-lifts this week and rest until monday. |
Posted By: bigirish01
Date Posted: 12/08/11 at 1:40am
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I live in Dupont so we usually practice ath the middle school here ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/08/11 at 8:39am
| Sweet, that is like 20 minutes from my house. |
Posted By: D. Haakenson
Date Posted: 12/12/11 at 3:29pm
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Monday December 12th 2011 Body Weight: 263 Front Squat 2X5@135 2X3@195 2@225 1@245 1@265 16# Shot Put Braemar X 10 Best 37' 7" Full X 8 Best 43' 9" PR I was happy with the squatting. I'm having a little bit of tightness in my left lower back, which is concerning me a little bit, but this is my last week of lifting before I will be taking 2 or 3 weeks off. I just want to power through this week and then mend. I also threw a lifetime best with the 16 pound shot, so I guess I can't be too messed up. |
Posted By: D. Haakenson
Date Posted: 12/13/11 at 10:26am
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Tuesday December 13th 2011 Body Weight: 264 Push Press 5@ 135 3@185 3X1@225 3X1@245 missed the first two, got the third PR. 12# Shot Put Braemar X 10 Best 44' 10" Full X 10 Best 52' 10" PR |
Posted By: bigirish01
Date Posted: 12/14/11 at 2:47am
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Damn! You are just nailing PR's left and right! Your training is going well!!!! Perhaps we need to trade Open stone for sheaf advice...lol ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/14/11 at 11:06am
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Wednesday December 14th 2011 Body Weight: 263 Hang Snatch 5@135 3@185 5X1@235 fail fail fail fail fail I was really hoping to get 245 today, so failing five times in a row at 235 was a little depressing. Kind of a bummer way to end this cycle really, but I'm a little banged up and it will be good to take a break, and maybe get a little more throwing in. On three of my snatch attempts I pulled the bar high enough to get it if I was a very good olympic lifter, in that I mean I turned my wrist over, but the bar was too far in front, or my legs just aren't strong enough. Still I got a 15 pound PR in the hang clean, and I made some leaps in the squats so I feel good about it. Hopefully all my miserable failing right here at the end can be a good motivation for me to go hard when I restart in January. Jay, I'm not the greatest stone thrower in the world, but I think we might each have something to teach each other. You name the time and place, I'll be there. |
Posted By: D. Haakenson
Date Posted: 12/21/11 at 10:48am
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This is my first week off from lifting which has felt pretty good. I was having quite a bit of stiffness in both erectors, my right hip flexor and both knees. So its been good to relax. Its also been nice to throw a little bit: Here is a run-down of the past week of throwing. Thursday 15th LWFD X 20 best of 60' 2" Friday 16th LH X 20 best of 98' 1" Monday 19th LWFD X 20 Best of 62' 4" Training PR Tuesday 20th LH X 20 Best of 99' 3" PR Wednesday 21st 18# Shot Put Braemar X 10 best of 35' 9" Full X 10 best of 40' 5" PR. |
Posted By: D. Haakenson
Date Posted: 12/26/11 at 10:25am
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Monday December 26th 16 # Shot Put Braemar X 10 Best - 39' 0" PR Full X 15 Best - 43' 8" |
Posted By: bigirish01
Date Posted: 12/27/11 at 2:50am
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Hey Dan... Log is lookin geat! All your lifts are going up and you bodyweight is goin nice and steady as well! I was wondering... do you throw stone South African style? Im experimenting with it hopng it will help my pathetic stone! lol ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/27/11 at 3:36am
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Jay- I almost always throw with a full spin. I've thrown with the South African before, but I don't like the way that it feels because you either have to start with your feet parallel which makes it hard to feel like you're driving toward the trig, or you have to start with your feet staggered which cuts way down on the length of the approach area and results in a lot of fouls for me. So if the conditions are reasonable (the ground is hard and not wet) I usually use a full spin. Also, sometimes I employ the "old-man shuffle," If I'm having a hard time holding the stone to my neck. If it is a large stone and I can't get my elbow high enough I find that shuffling helps me keep the stone in a place where I can get a long pull on it. A lot of time I think spinning is more advantageous for shorter more powerful athletes because the glide requires a more exact summation of lever forces which tends to favor the taller lankier thrower. I think the glide is very technical and difficult to accomplish in less than perfect conditions. |
Posted By: Andrew Akins
Date Posted: 12/27/11 at 4:40am
I have tried spinning, FAIL. The glide is far more comfortable to me. Could you explain in more detail on the glide? I have been told my form is pretty decent but I feel like I lose a lot of power on the release due to hand position, wrist roll, etc...
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Posted By: bigirish01
Date Posted: 12/27/11 at 5:07am
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Well we definately need to get together for a throwing session in the near future. I am shorter and perhaps I need to at least try the full spin. The Glide has not been very good to me...lol ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 12/29/11 at 9:34am
Doing what feels most comfortable is probably a pretty good bet. The first thing I would think about when considering glide technique is mastering the Braemar technique. If you can achieve good upper and lower body separation and left side block in a standing throw you will probably be a pretty decent glider. There are some pretty good videos of Tomasz Majewski doing standing throws on youtube, and he has very good standing technique (I believe he has thrown over 20m standing.) A good glider will get about 10% on his standing throws. So if you are throwing 30' standing and 33' gliding you will be right in thinking that you are either using solid glide mechanics, or you are not using solid standing mechanics. I would have a very hard time relating glide mechanics to you in this kind of a medium, but measuring your best standing throw versus your best glide throw is a good way of checking how your doing. If you are a glider I think that half of your work on open stone should be working on standing position throws. I would be happy to throw with you any time you come down to Tacoma  With regards to hand position: Hand position is obviously very important, and much simpler to explain. 1. Always have your thumb pointed down. Pointing your thumb down will ensure that your elbow is always behind the stone. 2. You want your hand to be behind the stone not underneath it. Think about your elbow and forearm like an arrow. Your elbow is the feathers your forearm is the shaft and your hand is the arrowhead. Drive your elbow through the point of release and you will have much less instance of losing the stone off of your fingers or rolling your wrist. I hope I've made myself clear and understandable. |
Posted By: Greg York
Date Posted: 12/29/11 at 9:43am
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I would like the opportunity to participate in this! My stones suck. (There's a soft lob for peanut gallery.) ------------- Watch for falling rocks! |
Posted By: D. Haakenson
Date Posted: 12/29/11 at 9:46am
Here's a general rule that I use with shot putters I have coached. If you are a glider that is less than 6' 2" and you are not throwing over 10% farther on full glides than standing throws consistently then you should probably be a spinner. And actually, for more compact throwers, the South African is probably the best technique. Shot putting is easier to make rules about than stone putting because the conditions are more consistent. For example, I have short arms for my size and so a lot of stones are too big in diameter for me to comfortably hold against my neck with my elbow high which is important for spinning. In these cases I try to hold the stone a little lower against my throat like a glider, and let my elbow drop a little. Its not ideal, but I can at least get to the power position and drive my elbow through the release zone. I'm not working all week next week, so let me know if you want to get together and throw. |
Posted By: bigirish01
Date Posted: 12/29/11 at 11:46am
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That would be awesome! Hell I may just take a day off! ------------- Jay "Big Daddy" O'Neill |
Posted By: Andrew Akins
Date Posted: 1/02/12 at 3:49am
| Dan, thanks for the tips. Made a big difference. After watching the vids the body positioning made more sense. The hand positioning was huge. 30 throws on Sat not one rolled off. My wrist felt better after, usually hurts due to funny releases. While I didn't measure, I was getting 1 to 2 full paces farther on my OS, and FAR more consistent. Will keep working on it. |
Posted By: D. Haakenson
Date Posted: 5/08/12 at 12:57pm
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Tuesday May 8th Body Weight: 258 Snatch Grip Dead Lift/ Hang Snatch/Overhead Squat/ BTN Push Press Complex 3X8 @ 95 lbs Hang Clean 1@ 225 1@ 245 ' Its been four or five weeks since I logged in. My plan was to take 2 weeks off but right at the end of the last cycle I messed my knee up. My self diagnosis is that it was a partial ACL tear. I was pretty bummed out but I was trying to rehab for a while, the rehab was spottier than it should have been due to the ramping up of my coaching season. All that being said, I didn't handle it as well as I should have, but everything considered, I'm feeling a hell of a lot better. My knee still sucks and it may suck forever. But throwers gotta throw. I still hit a 245 hang clean today and I couldn't even feel it except when I was deadlifting it off the floor. I've signed up for the Bellingham games at the beginning of June right before I leave to go fishing and I'm excited about seeing what I can do after a big layoff. I feel like I was on the verge of getting better when I damaged myself and maybe some of that will carry over.
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Posted By: bigirish01
Date Posted: 5/09/12 at 2:24am
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Awesome! Im glad your back! Bellingham will be fun! If you want to train with me before the games let me know... we can work on your sheaf if you want! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 5/18/12 at 5:42am
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Thursday May 17th LWFD 12 throws best of 52' 4". I'm pretty happy with this. If I can break 55 feet at Bellingham I would be pleased.
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Posted By: D. Haakenson
Date Posted: 6/05/12 at 9:51pm
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Bellingham Wrap Up 6-2 It was raining a little in the morning but gradually got pretty nice. Braemar- 33' This was a 21 pound stone so, 33 feet is approximately what I should be able to do. Open Stone- 40' The official was calling fouls out of the back that were probably not fouls, but I felt pretty good about throwing the distance I did. HWFD - 32' This was a great distance for me, just a few inches off of my PR. I tweaked my back a little on the heavy, probably because I haven't been lifting or throwing very much this year in preparation for this Games. I would say I wasn't prepared very well, and I think that led to my hurting myself here. LWFD - 60' I was definitely feeling it in my back by this point. 60' is the minimum of what I expect at any games, and I really didn't know what I would be capable of. So, I guess I feel sort of content. HH - 73 or 74' I have thrown the heavy only once before, and I notice that it feels heavier. The hammers were very tough for me as my back was hurting pretty bad especially after sitting during lunch. LH - 90' WOB - 12' I didn't even try for 13. Sheaf - 20' The best sheaf throwing of my life. Here is why I don't like the sheaf. I can be feeling so bad I can barely turn the hammer or take a pull on the WOB and have the best feeling sheaf throwing I've ever had. Caber - I don't even know. Picking and running felt fine but I couldn't pull. This was a very tough competition. The Canadians were very good, and Cory Brizendine is a machine. |
Posted By: D. Haakenson
Date Posted: 8/13/12 at 8:03pm
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Monday 8-13-2012 Body Weight: 257 Back Squat: 5@185 5@195 5@205 Leg extensions/hamstring curls
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Posted By: bigirish01
Date Posted: 8/14/12 at 9:28am
Welcome back! ------------- Jay "Big Daddy" O'Neill |
Posted By: D. Haakenson
Date Posted: 8/14/12 at 7:58pm
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Tuesday 8-14-12 Body Weight: 255 Bench Press 5@155 5@170 7@180 Triceps/Med Ball Chest Press
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Posted By: D. Haakenson
Date Posted: 8/16/12 at 4:07pm
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Thursday 8-16-12 Body Weight: 256 Dead Lift 5@ 210 5@ 225 8@ 240 Face Pulls/ Rows
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Posted By: D. Haakenson
Date Posted: 8/17/12 at 3:00pm
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Friday 8-17-12 Body Weight: 256 Overhead Press 5@ 105 5@ 115 7@ 120 Incline Dumbbell press/Dips
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Posted By: D. Haakenson
Date Posted: 8/18/12 at 9:37pm
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Saturday 8-18-12 LWFD 24 Throws best of 62'. Felt solid if lacking in rhythm and speed.
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Posted By: D. Haakenson
Date Posted: 8/19/12 at 11:33pm
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Sunday 8-19-12 OS 17 lbs 24 Throws best of 41' kind of all over the place technically, but several good puts.
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Posted By: D. Haakenson
Date Posted: 8/20/12 at 2:37pm
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Monday 8-20-12 Body Weight: 257 Back Squat 3 @ 200 3 @ 215 5 @ 230 Leg Extensions/ Hamstring Curls
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Posted By: D. Haakenson
Date Posted: 8/21/12 at 2:37pm
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Tuesday 8-21-12 Body Weight: 257 Bench Press 3 @ 175 3 @ 185 8 @ 195 Triceps/ Med ball chest pass
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Posted By: D. Haakenson
Date Posted: 8/23/12 at 2:20pm
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Thursday 8-23-12 Body Weight: 257 Dead Lift 3 @ 230 3 @ 245 6 @ 260 Face Pulls/ Low Rows
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Posted By: D. Haakenson
Date Posted: 8/24/12 at 12:29pm
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Friday 8-24-12 Body Weight: 258 OHP 3 @ 120 3 @ 125 8 @ 130 Incline DB Press/Triceps |
Posted By: D. Haakenson
Date Posted: 8/27/12 at 4:53pm
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Monday 8-27-12 Body Weight: 259 Back Squat 5 @ 205 3 @ 235 5 @ 260 Leg Extensions/ Hamstring Curls |
Posted By: D. Haakenson
Date Posted: 8/28/12 at 2:26pm
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Tuesday 8-28-12 Body Weight: 259 Bench Press 5 @ 185 3 @ 205 5 @ 230 Triceps/ Med Ball Chest Press
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Posted By: D. Haakenson
Date Posted: 8/30/12 at 11:06am
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Thursday 8-30-12 Body Weight: 261 Dead Lift 5 @ 240 3 @ 270 3 @ 300 Rows
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Posted By: D. Haakenson
Date Posted: 9/01/12 at 2:27am
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Friday 8-31-12 Body Weight: 258 OHP 5 @ 125 3 @ 135 5 @ 150 Incline Dumbbell Press/Triceps |
Posted By: D. Haakenson
Date Posted: 9/03/12 at 11:09pm
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Monday 9-3-12 LWFD 12 throws best of 61' OS 12 throws best of 41'
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Posted By: D. Haakenson
Date Posted: 9/05/12 at 5:15pm
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Wednesday 9-5-12 Body Weight: 262 Hang Clean 3X5 @ 135 2 @ 225 1 @ 275
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Posted By: D. Haakenson
Date Posted: 9/09/12 at 12:33pm
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9-8-12 Kelso Highlander Festival Braemar Stone 31' 8" 3rd Open Stone 44' 6" PR 1st HWFD 31' 3.5" 1st LWFD 62' 7" 1st Sheaf 22' PR 5th Caber 5th LH 93' 1" 1st WOB 12' 3rd Overall I got 2nd which was disappointing, because I won 4 events, and it was really just bad showings in the caber and sheaf that killed me as they have my whole career. Still I had a 2 foot PR in the OS and it is farther than I ever threw shot put in my life, so its nice to know that I can still hope for more there, and that my work in that event hasn't been for nothing. In the weights, I felt good about my performance and it may be my best ever all around weight performance as I usually do well in one but not both. Also, interestingly, I threw the LWFD exactly twice as far as the HWFD. I really wanted to throw 65', having thrown over 62 repeatedly in practice, but I'm satisfied with the weights. I PRed in the sheaf, so I really can't complain, and I feel like I'm improving in this event. Caber is an event I never feel confident about and it will require work to get better at. WOB is what it is. I made good attempts at 13' maybe the best I've ever made but I'm still a ways from that. |
Posted By: Greg York
Date Posted: 9/09/12 at 3:36pm
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Nice work on the stone, D! Envious of your LWFD, too. ------------- Watch for falling rocks! |
Posted By: D. Haakenson
Date Posted: 9/10/12 at 4:03pm
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Monday 9-10-12 Body Weight: 259 Power Clean from Floor 3X5 @ 170 Back Squat 5 @ 195 5 @ 210 7 @ 225
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