I just finished my first season and I decided that if my numbers are going to get where I want them I'll have to work hard this off season.  Keeping the log will help my self stay on track.  I haven't lifted weights since high school so I'm still trying to find a program to follow. 

My PR this year were

Braemar 29' next year goal 33'

open 31' 6' next year goal figure out a technique that works

LWFD 44' 8" next next year goal 50 

HWFD 24' 3" next year goal 27'

LH 84' 7" next year goal 90'

HH 64' 7" next year goal 70'

WFH 12' nexy next year goal 13'

Sheaf 16Lb 24 next year goal 28'

Sheaf 20Lb 20 next year goal 24'

caber a couple a noons, next year goal is to be more consistent at  turning the caber.

I'm 29 years old 6' 2' and 275

I only have a bench and a bowflex so I do with what I have

weighted rows 3 sets of 20 bowflex

seated laterell bulls 3 sets bowflex

one arm deadlift 95x3, 105x3, 135x3

dead lift 135x10, 225x5, 295x4, 305x1

tues 10-18-11

incline bench 135x10, 185x8, 205x6, 225x4, 275x2, 155x14

millitary press 135x10, 145x8, 185x4

russian land mines 25 plate 10 rep, 45 plate 10 reps

tire flip I think it ways about 300lb 5 sets of 5

I'm still getting used to working out again.  I have a perty physical job so I don't want to get to sore in the morning.  If anyone has any ideas of a good program for nob to start with  and is willing to share it should would help out. 

weds 10-19-11

10 min streching

at the end of streching my 3 months old son woke up at wanted to be held so I couldn't make it out to the gym.  So i did what I could while holding him.  I did get a couple a smiles from him so that made my day

20 squats

10 mins of lunges

calf raises

fri 10-21-11

10 min streching

20 braemar stone throws just trying to figure out what feels good.

20 open stone, trying to figure out the spin technique

up an down the front steps 10 times about 40 steps.

mon 10/24/11

strech

back squat 235x10, 285x8, 335x6, 355x4

tire flip x10

hitting tire with 22lb sledge hammer 10 min

sheafx 20,  had some perty good tosses, I don't have a way of judging how high and I just go on how it feels.

I was just wondering what lifts would be the best to help out with throwing.  I know squat, dead lifts, and some kind of press, but is there any thing else.  Any advice would make a world of differnce.  I kind of going but what we did in high school.  The bigger strongger faster program.  Throwing a couple of other lifts in to mix in up.

I foregot the most important one.  baby benches.

lay on the floor, lift the son, bench press him

baby bench 12lb x 10.

just for a good time.

tues 10-25-11

strech

push press 95x 10, 135 x 8, 155x 6, 165x 4

russian land mines 3 rounds of 10

I have some 4 old truck tires I decided to throw them above the head kind of like wfh just trying to work on the explosion. 5 sets

heavy hammer,  I have the Sorinex ballistic so I worked more on keeping the arms long and getting more hips into it.  15 throws.

last week I was ened up working arond 12-14 hrs aday.  the grm kind of suffered.

Sat 10-29-11

warm up the 4 hrs at the climbing gym

sun 10-30-11

one round of 22 hole disc golf.

Mon 10-31-11

strech

100 45lb pound sit ups.

incline bench press 135x 10, 185x 6 205x 2

hwfd 20 throws