TRAINING LOG: Eric Clark
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Topic: TRAINING LOG: Eric Clark
Posted By: eclarkhb
Subject: TRAINING LOG: Eric Clark
Date Posted: 11/06/11 at 12:18pm
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BIO:
Height: 6-2 Weight: 215 Age: 42 Updated this first post...I'm still doing Brazilian Jiu-jitsu 3-4 days a week, lifting a few times a week as well as competing in Highland Games 2-4 times a year. I'm starting a log here to track my lifting & HG training & progress. Of course comments, critiques & suggestions are welcome! ------------- Highland Games 40+ Masters Competitor & Brazilian Jiu-jitsu Purple Belt |
Replies:
Posted By: eclarkhb
Date Posted: 11/06/11 at 12:23pm
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Here are some videos from my 1st games:
http://www.youtube.com/watch? v=05eAiDfvKFM - LWFD http://www.youtube.com/watch?v=Y0CF2f2Maek - Open Stone http://www.youtube.com/watch?v=M9JMIUN-cmU - Heavy Scottish Hammer http://www.youtube.com/watch?v=js4sRwcu470 - WOB http://www.youtube.com/watch? v=oawJR0BqqW4 - Caber |
Posted By: eclarkhb
Date Posted: 11/06/11 at 12:25pm
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Looks like I screwed up the links & can't edit my posts....
Trying again: http://www.youtube.com/watch?v=05eAiDfvKFM - LWFD http://www.youtube.com/watch?v=oawJR0BqqW4 - Caber |
Posted By: eclarkhb
Date Posted: 11/07/11 at 5:59am
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11/7/2011
1 Mile jog LB Squats 5x155 5x185 5x225 Deadlift 5x135 5x225 3x275 5x305 5x305 5x305 5x305 5x305 15x305 <-- Rep PR Assistance Circuit (short rest between exercises) Pendlay Rows 6x165 6x175 Pullups (wide-grip, overhand) 5xBW+25 4xBW+25 Good Mornings 6x165 6x175 Had to cut the workout a little short due to time constraints. Wanted 3 circuits on the assistance stuff, but didn't have time. Have to head to San Diego now for work this afternoon. Deadlifts felt good & fast today. 15 reps was actually pretty easy. I only have 1 oly bar, so had to power clean the weight from the floor up to the squat rack for the GM's. |
Posted By: Alan H
Date Posted: 11/07/11 at 6:12am
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EXCELLENT....keep on logging over at X Marks, too....well, at least now and then. People are watching, that I didn't even know are watching
------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 11/07/11 at 12:28pm
I'm watching stuff over there, but didn't want to post my workouts in your offseason training thread...unless you meant it as an offseason training for everyone thread? |
Alan H wrote:Posted By: eclarkhb
Date Posted: 11/08/11 at 9:52am
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11/8/2011
BW: 214.2 THROWING 1/2 Mile jog Sprints 5x40m @ 50% 5x40m @ 75% Stones 5x Overhead Throws 7x Standing Throws Open Stone (16#) 5x Standing Throws Braemar Stone (25#) 5x Reverses Open Stone 10x Full Spins Open Stone WFD 6x single turn throws with a traffic cone 10x double turn throws with a traffic cone Hammer 10x turns with a traffic cone 7x throws with a traffic cone With Open Stone, I was trying to focus on the "kick" with my right leg from the back to the middle of the full spin today. Made a HUGE difference in the amount of energy I'm bringing into the middle of the spin. Now I just need to be able to stay balanced & in a power position in the middle & I think I'll see good results. |
Posted By: eclarkhb
Date Posted: 11/08/11 at 9:55am
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And ummm yeah. I don't have any equipment yet (except for 2
rocks) so I'm throwing a traffic cone....it's better than nothing... |
Posted By: eclarkhb
Date Posted: 11/09/11 at 12:55pm
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11/9/2011
LB Squat 5x155 5x185 5x225 Bench Press 5x135 3x165 1x195 5x215 5x215 5x215 5x215 5x215 15x215 Push Press 5x135 3x160 3x185 3x205 1x225 0x225 1x225 10x135 Chins 5xBW 5xBW Strained something in the middle of my upper back doing the heavy push press - hope its not too bad. Also shoulders were completely fried so I bailed on the chins after 2 shitty sets. 15x215 on Bench is a Rep PR for that weight, but since I did 15x225 a couple of months ago its not worth much. |
Posted By: eclarkhb
Date Posted: 11/09/11 at 1:14pm
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Video from today:
http://www.youtube.com/watch?v=VfyyF1E-_iE - Push Press 1x225 |
Posted By: eclarkhb
Date Posted: 11/10/11 at 1:06pm
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11/10/11
HAMMER TIME Bought some sched 80 conduit today at Home Depot for $2 and then some 1" weight plates for about $8. I got two 5 lb plates and two 2.5 lb plates. Cut the conduit down to about 48", slid the weights on. Wrapped the plates in duct tape to hold them together. Viola! Scottish Hammer! Went to the park for some throws, did about 20 throws, thing works like a champ. Made MASSIVE improvements in my hammer technique today. Throws were consistently in the 65-75' range I think, I didn't really measure, just paced it off. But they felt good. Went home & weighed my hammer, it's 16.2 lbs. Just about perfect. |
Posted By: Alan H
Date Posted: 11/10/11 at 4:34pm
Sure, why not? You don't have to put them ALL on there, but if you do something interesting, slap it up there. We have some newb throwers at X Marks, might as well give them some ideas. ------------- Alan Hebert Geezer-In-Training |
Posted By: Alan H
Date Posted: 11/10/11 at 4:35pm
Perfect. Now you're cookin'.... ------------- Alan Hebert Geezer-In-Training |
Posted By: Alan H
Date Posted: 11/10/11 at 4:36pm
NICE!!!! ------------- Alan Hebert Geezer-In-Training |
Posted By: Alan H
Date Posted: 11/10/11 at 4:41pm
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I liked this, too... http://www.youtube.com/watch?v=wqYHweJ3dXU&feature=related - LB squat ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 11/11/11 at 2:49am
Yeah, I know - I'm one of them! 
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Posted By: eclarkhb
Date Posted: 11/11/11 at 2:55am
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Thanks for the comments on the vids - I think I have a lot
more in me on the squat, I think that Push Press is really close to a true 1RM. My technique is really crappy on that squat video. I need to make the 365 squat look like the 325 squat that is also on my youtube channel. My next heavy squat (11/25) will look a lot better. Shooting for 405 at the end of the year. It's a stretch for sure, but if I get it that will be a 180 lb increase in my squat in 19 months. My 1RM in May 2010 when I started lifting was 225... |
Posted By: eclarkhb
Date Posted: 11/11/11 at 1:02pm
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11/11/11
BW: 214.8 1/4 Mile Jog to warmup JUMPING 18 total jumps worked up to 3 at ~48" THROWING 10-12x 16# Hammer 7x Standing 16# Stone 10x Full Spins 16# Open Stone LB Squats 5x155 3x185 2x225 2x225 5x260 5x260 5x260 5x260 5x260 20x260 <-- BIG Rep PR!!! SOHP 5x140 5x140 5x140 5x140 5x140 11x140 <-- Rep PR!! Chins 10xBW 10xBW Awesome workout today! 20 rep squats are HARD. |
Posted By: eclarkhb
Date Posted: 11/13/11 at 7:42am
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11/13/2011
Throwing Practice with OC Highlanders Open Stone 8x Standing Throws 5x Reverses 12x Full Spin Throws LWFD 15x Throws HWFD (56#) 5x Throws Light Scottish Hammer 12x Throws Great practice today! This was the first time I've been able to make it to a practice in a few months, due to my kid's soccer schedule. I was a little sore from the 20- rep squats on Friday, and it really showed today. After the practice, I'm exhausted & very sore! Going to eat & watch football for the rest of the day to I can recover! Open Stone throws were mid 30's, a bit disappointing. The LWFD is coming along nicely, I was consistently around 48-49'. 47 is my current PR, so that's great. For HWFD I threw the 56# weight for the 1st time. Damn, that was really hard. I threw it 18-19'. Needs lots of work for me to get comfortable with it. Hammer is improving the most. I was consistently throwing around 78' today, my current PR is 67'. |
Posted By: eclarkhb
Date Posted: 11/14/11 at 5:18am
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11/14/2011
LB Squat 5x155 5x185 5x225 Deadlifts 5x135 5x225 2x300 2x330 5x355 5x355 5x355 10x355 <-- Rep PR!! No time for any assistance today - working in San Diego this afternoon. |
Posted By: eclarkhb
Date Posted: 11/15/11 at 11:13am
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11/15/2011
BW: 214.0 1/2 Mile Jog Sprints 10x10m THROWING Open Stone (16#) 10x Standing Throws 5x Reverses 7x South Africans Hammer (16#) 7x Throws Spent 3 hours in the car yesterday, another 3 today. So legs really felt like lead. Was good to get moving a bit. |
Posted By: eclarkhb
Date Posted: 11/18/11 at 2:13am
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11/17/2011
BW: 213.2 LB Squats 5x155 5x185 5x225 Bench Press 5x135 4x165 2x185 2x205 2x225 5x240 5x240 5x240 9x240 <-- Rep PR!! Push Press 5x135 5x155 5x175 Dips (Paused) 15xBW 15xBW 15xBW DB Rows (Done between sets of Dips) 12x85 12x85 12x85 Standing Barbell Curls 10x75 10x85 This was a makeup workout for Wednesday - solid work. Squats started a little rough, but the 5x225 set felt really nice. Speed is improving. Bench was pretty good, although for whatever reason I had some trouble with my setup today. My feet weren't planter in the right spot, so no leg drive. I really wanted 10 reps at 240, but 9 was all I could get today. I know I know....only 2 sets of curls? I'll do better... |
Posted By: C. Smith
Date Posted: 11/18/11 at 2:17am
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PRs all over this log! Well done.
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Posted By: eclarkhb
Date Posted: 11/18/11 at 2:51am
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11/18/2011
Some Random Thoughts... Programming: So the combination of The Juggernaut Method & 5/3/1 that I've been running for most of 2011 has been working well. I'm planning on testing for some new PRs at the end of December, but here's how I've done so far this year: Bench: 2x255 -> 1x300 (+ 45 lbs) Squat: 5x275 -> 1x365 (+ 90 lbs) Deadlift: 1x405 -> 1x455 (+ 50 lbs) Strict Press: 2x155 -> 1x195 (+ 40 lbs) Push Press: 1x195 -> 1x225 (+ 30 lbs) Not bad progress! I like the flexibility of the program, and the fact that it's really easy for me to substitute a different program (like add50) for bench. Or run the program, except do some type of different progression for deadlift for example. But when I look back on my progress this year, the times when I set big PRs & made the big gains, were when I ran something different for a specific lift. So I'm wondering if I should consider some different type of programming overall? Maybe I could make bigger gains more often in 2012 if I switched it up a bit. Not sure yet, but it's something to think about. I may run a 12- week experiment starting in January. Otherwise the plan is to run TJM basically as written, starting with a 10s phase in January. Also, I'll be 40 next year, and I really want to maximize the gains I can make while I'm still able to make relatively easy gains. In a few years it's going to be a lot tougher to add strength. Conditioning and Additional Work I haven't been doing much conditioning for the past few months, and I think I'll continue that plan through the winter. I will occasionally include some short runs/jogs just for GPP, but nothing significant. However, I do really enjoy the sprinting / plyos / jumping work that I've been doing. I plan to continue doing this once or twice a week. I'm not focused on conditioning, just speed & power. I think this work is helping my recovery, my GPP, my overall athleticism & hopefully it has some positive carryover in the weight room & for throwing as well. Diet I started tracking what I'm eating, but I'm not really dieting with a goal of losing weight. I'm tracking to make sure I'm getting enough protein. I'm also limiting my carbs some, but trying to eat enough veggies, fruit & meat to keep the calorie intake high enough to maintain or gain weight. It's sort of an experiment, we'll see how it goes through the holidays - I may shitcan the experiment in a few weeks & just go back to eating as much as I can. TBD... Goals I have a lot of "hobbies" so sometimes its' tough to prioritize my goals. At a high-level, here's the goals for the next 3-4 months, in order of priority: 1) Get stronger 2) Consistency with Brazilian Jiu-jitsu training 3) Improve Throwing technique for Highland Games Any thoughts or comments are welcome... |
Posted By: eclarkhb
Date Posted: 11/18/11 at 3:30am
Thanks, man! |
Posted By: eclarkhb
Date Posted: 11/18/11 at 5:19am
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Little more detail on what I'm talking about with the
programming comments above...Obviously I've made great gains, here's why I'm considering a change: Take Bench for example. My big gains in Bench came while I was running MM2K program for bench, and 5/3/1 for everything else. My deadlift improved the most when I was running the Coan-Phillipi Deadlift routine and 5/3/1 for everything else. My squats started really improving when I started squatting 3 times a week while running 5/3/1. My Overhead Press gains came when I ran Smolov Jr for Press and 5/3/1 for everything else. So.... Perhaps I should look at some different, more aggressive programming that can have me making gains in all lifts more often...I'm not sure. Maybe I'm being greedy. Because I think the flip side of that is perhaps I've done so well precisely because 5/3/1 gives me plenty of recovery time. Maybe my 39 year-old body can only handle that level of intensity & volume for 1 lift at a time... And I do enjoy my deload weeks.... My mind's not made up either way, just sort of something I'm thinking about. |
Posted By: eclarkhb
Date Posted: 11/18/11 at 8:39am
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11/18/2011
BW: 313.8 1.5 Mile Run - fast pace LB Squats 5x155 5x185 2x225 2x225 2x240 2x265 5x285 5x285 5x285 10x285 <-- Rep PR!! SOHP 2x135 2x145 5x155 5x155 5x155 8x155 <-- Rep PR!! Weighted Chins 5 x BW+25 5 x BW+45 5 x BW+45 Struggled a bit with squats today, not sure why. Maybe a 1.5 mile run wasn't the smartest warm up. But I took a rental car back to Hertz this morning & was going to jog home, but I just felt really good so pushed the pace. At any rate, the last set 10x185 was for a rep PR & my squats continue to improve. I think 405 may be possible before year end, which would be awesome! |
Posted By: eclarkhb
Date Posted: 11/21/11 at 7:30am
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11/21/2011
BW: 214.4 LB Squat 5x155 5x185 5x225 Deadlifts 5x225 3x275 2x315 1x345 1x365 10x390 <-- Rep PR!! Chinups 10xBW 10xBW 10xBW Good workout today - my goal was to deadlift 10x390 and I hit it! Deadlifts felt really strong & fast today. I think I have a great chance of hitting a new deadlift PR by year end. Maybe 475, maybe more....we'll see how it feels. |
Posted By: eclarkhb
Date Posted: 11/22/11 at 1:47pm
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Really trying to work on my Open Stone technique for
Highland Games. I feel like that's an event that I should have a head start on, since I threw shot in High School and I'm stronger now & I should be throwing farther. Spent some good time online this morning watching videos & taking notes. I enjoyed reading this shotput article this morning so I thought I'd share: Critical Factors In The Shot Put* A joint USOC Here's what I took from this study, as it related to Open Stone (I'm a rotational thrower): - Release velocity is BY FAR the most important factor in determining distance of a throw. - Slightly lower release angle is good (31-36d) - Optimal release point for the shot is 0.2 - 0.5m in front of the trig. Also got the following tips for my rotational technique: - Long Sweeping Free Leg - I already know this, but need to work on it. - Higher Center of Mass During flight phase (transition to middle of throw). This was interesting. - Bend my right knee when I touch down in center of circle. Anyway, always good to be reminded of the technical stuff. Going to go out & drill some stuff today :-) Might bring the camera as well & get some video. Also, here's a really nice vid (includes slo-mo) of Randy Barnes throwing shot. This is what my technique should look like: http://www.youtube.com/watch?v=1ZdDvlwpe7Q ***BTW, When I try to embed a link or something on this forum the editor seems to be inserting line feeds or CR's and screwing up the hyper link. Anyone have a workaround? TIA! |
Posted By: eclarkhb
Date Posted: 11/22/11 at 1:49pm
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11/22/2011
Throwing Practice Open Stone (16#) 5x Overhead Throws 10x Standing Throws 10x Full Throws Light Scottish Hammer 10x Throws Got everything on video today, which was good. Unfortunately I can't figure out how to make something slow motion with the version of video software I have, so that kind of sucks. But I can see some things to work on. I don't think I'm finishing strong enough. Not blocking well. Best throw today was 38'. I have a new goal: Open Stone 40' in the 1st half of 2012. |
Posted By: eclarkhb
Date Posted: 11/23/11 at 12:28pm
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11/23/2011
BW: 214.0 LB Squat 5x155 5x185 5x225 Bench 5x155 3x185 2x225 1x240 1x255 5x265 <-- Rep PR!! Had to end the workout here, lots of pain in my right arm, same as yesterday. I think it needs a few days of rest. I probably pushed it a little harder than I should have today. But 5x265 is a nice PR, if my arm felt 100% I think I could have probably got a few more. No throwing or Jiu-jitsu until it feels better. Squats on Friday, hopefully that doesn't aggravate it. |
Posted By: eclarkhb
Date Posted: 11/25/11 at 9:49am
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11/25/2011
LB Squats 5x135 5x185 3x225 2x265 1x295 3x315 Compete shit workout today. My arm is really hurting, so I think I'm going to have to take a week or so off of lifting, throwing & Jiu-jitsu. Bummed. Going to Hawaii in a week for work so reality is that I'll probably end up with a 2-week forced deload. |
Posted By: Alan H
Date Posted: 11/25/11 at 4:31pm
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Well, crap about the arm. Yeah, take a break. Things could be worse than going to Hawaii.
------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 11/26/11 at 9:38am
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11/26/2011
BW: 212.4 1/2 mile warm up jog 6x Hill Sprints (40m, 30degree incline hill) 1/4 mile cool down walk Hills felt great today, arm gave me no pain. |
Posted By: eclarkhb
Date Posted: 11/26/11 at 9:39am
Thanks Alan. And yep, there are definitely worse places to work... |
Posted By: eclarkhb
Date Posted: 11/28/11 at 6:58am
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11/29/2011
1/2 Mile Warm up jog 10 x 15m sprints 2 mile run Did a little cardio today...felt pretty good. |
Posted By: eclarkhb
Date Posted: 11/30/11 at 6:39am
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11/30/11
Light jog & some box jumps to warm up PLYOS (Bounding) 5x LRLR 5x LLRL 5x RRLR 5x Both feet Felt good today - wanted to follow this up with some throwing, but I think I need to continue to rest my arm a few more days... |
Posted By: Alan H
Date Posted: 11/30/11 at 7:48am
Aren't you in Hawaii yet? 
------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 11/30/11 at 2:54pm
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I leave Sunday...its a tough job, but someone's gotta do
it... |
Posted By: eclarkhb
Date Posted: 12/11/11 at 8:09am
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12/10/2011 Back home now & finishing up a 2-week deload & recovery. Leg feels great, arm feels great & I'm ready to hit the weights on Monday! Here's the view from the office this past week in Hawaii:  Yes, that's a Double Rainbow!! |
Posted By: eclarkhb
Date Posted: 12/11/11 at 8:15am
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12/11/11 Throwing Practice with the OC Highlanders Worked on Stones, Light & Heavy WFD and WOB today. Didn't feel great all day, was just a little tired I think. I threw the 56-lb WFD about 21', that's a training PR. Also threw the 56-lb WOB today for the 1st time and cleared 11'. So not a bad day, even though I didn't feel great.
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Posted By: eclarkhb
Date Posted: 12/12/11 at 11:22am
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12/12/11 Back in the Gym! LB Squats 5x155 5x185 5x225 Deadlifts 3x135 3x225 3x275 2x315 3x365 3x365 3x365 3x365 3x365 3x365 6x365 SL Deads 6x225 6x225 6x245 Back in the gym today after 2 weeks off, felt great! I plan on sort of tapering over the next 2 weeks so that I can finish strong the last week of December with some PRs.
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Posted By: eclarkhb
Date Posted: 12/14/11 at 3:25pm
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12/14/11 BW: 216.2 Bench Press 5x135 3x175 2x205 2x225 3x235 3x235 3x235 3x235 3x235 3x235 11x235 <-- Rep PR!! Push Press 3x150 3x175 3x195 1x215 1x220 0x225 <-- Fatigued, Poor setup Dips 20xBW 20xBW 20xBW Barbell Curls 12x85 12x85 12x85 Good workout today! Bench felt really solid, setup was consistent, which means the sets of 235 felt easy. Also got a nice rep PR at that weight! Push Press also felt good, but my shoulders & arms were fried by the last single, decided not to push it too hard. Also got a little weight gain in over the past few days, eating my way to some PRs before year end....
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Posted By: eclarkhb
Date Posted: 12/16/11 at 2:14pm
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12/16/2011 LB Squats 5x155 5x185 3x225 1x260 1x285 3x315 3x315 3x315 3x315 7x315 <-- Rep PR! SOHP 2x135 2x155 3x165 3x165 3x165 3x165 6x165 <-- Rep PR! Squeezed in a quick workout, set some PRs. Squats & Press both felt pretty good today, although I will admit, I made the 315 squats look pretty heavy :-)
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Posted By: eclarkhb
Date Posted: 12/20/11 at 2:41am
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12/19/2011 PR Hunting BW: 215.0 Deadlift 8x135 5x225 5x275 3x325 1x365 1x405 1x440 1x465 <-- PR!!! "I make this shit look HEAVY" Pretty much just doing some PR hunting for the end of the year...
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Posted By: C. Smith
Date Posted: 12/20/11 at 3:04am
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Posted By: Alan H
Date Posted: 12/20/11 at 7:06am
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NICE!!!! You are making fast progress this winter. Come Spring, you will be hella strong for the thrwoing season... AND...dear readers...Mister Clark is also throwing with the Orange County gang. Eric, you oughtta document some of those workouts, here. You're gonna be in the B's, for sure, after Queen Mary. ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 12/21/11 at 8:07am
Thanks!!
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Posted By: eclarkhb
Date Posted: 12/21/11 at 8:09am
Thanks for the kind words Alan! Yep, I feel like I'm making some great progress...just need to eat more... |
Posted By: eclarkhb
Date Posted: 12/21/11 at 8:10am
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12/21/2012 BW: 215.6 PR HUNTING Bench Press 8x95 8x155 5x185 3x215 1x245 1x275 1x305 <-- PR!!! Big PR today on bench! It was a real grinder of a rep, but 315 is on the horizon!! I'm 100% confident that 315 will fall in the first half of 2012, maybe the first 3 months. For whatever reason, I was a little nervous about this attempt, and my setup wasn't great, so I definitely think I can do 305 easier than in the vid. I need to keep working on my technique, too much lower body movement while pressing. I should also probably get some rubber mats, my left foot slipped about halfway through the rep. |
Posted By: Alan H
Date Posted: 12/21/11 at 1:36pm
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Heh! If you're not wobbling all over the place, you're not trying hard enough! NICE... ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 12/23/11 at 12:11pm
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12/23/2011 PR Hunting... LB Squats 8x135 8x195 5x235 3x275 1x315 1x350 1x385 <-- PR!! 1x405 <-- PR!!! Still have work to do on my squat depth, but it has improved a ton in the last 6 months. As I continue working on my hip mobility, I'll be able to get these deeper. Also, squatting heavy in my garage at this point is starting to make me nervous. I really need to think about getting a power rack in 2012. Here are the vids: |
Posted By: eclarkhb
Date Posted: 12/27/11 at 11:01am
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12/27/2011 SOHP 8x65 8x95 5x120 3x140 1x160 1x180 1x200 <-- PR!! 1x205 <-- PR!!! Still continuing my end of year quest for PRs...Set a big one today for Strict Overhead Press! Was stoked!! Hopefully I'll be able to set a PR for Push Press later this week. |
Posted By: eclarkhb
Date Posted: 12/27/11 at 11:14am
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2012 GOALS I've been thinking about what I want to accomplish in 2012, and I have some specific lifting and throwing goals, here are some things I need to do with my training to get where I want to be: TRAINING 1) Assistance Work. I need to work HARD on my assistance exercises. In 2011, I ignored assistance too often, or didn't go after it with enough intensity. I need to change this.
2) Dynamic Effort Work. I think some focus on lighter speed & technique work will pay big dividends. When I started squatting 3x a week in August/September my squats improved tremendously. I want to figure out how to do some lighter work on off days for other lifts as well. 3) Brazilian Jiu-jitsu. More Consistency with my Jiu-jitsu training. This has been really difficult for me in the past 6 months, need to do better. If I'm consistent, I have a shot at getting my purple belt in 2012. LIFTING GOALS (Current 1RM in parenthesis) - Squat 455 (405) - Bench 315 (305) - Deadlift 500 (465) - Strict Press Bodyweight (205 Press @ 215 BW) - Push Press 250 (225) THROWING GOALS * I just competed in my 1st Games in October, 2011, in the Novice division. So all of these goals are big moving targets, because I'm just learning how to throw everything. I'd like to be able to move up to the B division this year & be competitive at that level. - Braemar Stone: 30' (28-0) - Open Stone: 40' (37-2) - LWFD: 50' (47-9) - HWFD: 21' - Light Scottish Hammer: 80' (75-4) - Heavy Scottish Hammer: 65' (61-5) - WOB: 11'
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Posted By: eclarkhb
Date Posted: 12/29/11 at 12:23pm
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12/29/2011 Last Day of PR's for 2011... Push Press 8x75 8x120 5x145 3x165 1x190 1x215 1x235 <-- PR!! 1x245 <-- PR!!! Stoked. |
Posted By: eclarkhb
Date Posted: 12/29/11 at 12:49pm
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Year-End Summary 2011 was an outstanding year!! Here's my overall improvement in my major lifts: Bench Press: 255-->305 (+50 lbs) Squat: 275-->405 (+130 lbs) Deadlift: 405-->465 (+60 lbs) Strict Overhead Press: 155-->205 (+50 lbs) Push Press: 195-->245 (+50 lbs) Big 3 Gym Total: 935-->1175 Wilks: 261-->327.7 Bodyweight: 214-->215....no change...
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Posted By: C. Smith
Date Posted: 12/29/11 at 1:08pm
Very impressive 
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Posted By: Daniel McKim
Date Posted: 12/29/11 at 2:08pm
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Wow, incredible work, sir! ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: eclarkhb
Date Posted: 12/29/11 at 3:18pm
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Thanks guys! I've only been lifting a little over a year & a half, so lots of noob gains here... Hopefully I can keep the consistent improvement rolling through 2012...eating a lot & trying to gain some weight through the winter hopefully that will help...
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Posted By: Alan H
Date Posted: 12/30/11 at 10:14am
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NICE, Eric! Hell yeah, 2011 was a big year, those are excellent gains, all around. Besides, the videos are cool! Hehe.... You're gonna be a "B" after Queen Mary, I guarantee it. ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 12/31/11 at 1:15pm
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12/31/2011 Getting a head start on 2012... MM2K #1 (Used 295 as starting max, actual 1RM is 305) Bench Press 8x135 5x155 3x185 1x225 6x230 5x245 5x245 4x255 4x255 CG Bench Press 8x185 8x185 8x185 8x185 8x185 Push Press 5x135 5x135 5x135 Triceps Extensions on Suspension Trainer 10xBW 10xBW DB Triceps Extension 12x40 12x40 Decided to get a head start on 2012 & get a workout in before going out to celebrate New Years Eve. Played around with some different triceps exercises. Arms are feeling SWOL. Here's a link to the MM2K Bench Press progression if anyone's interested: http://medlem.spray.se/damienthorne/MM2KBenchProgram.htm" rel="nofollow - http://medlem.spray.se/damienthorne/MM2KBenchProgram.htm Happy New Year!! |
Posted By: eclarkhb
Date Posted: 12/31/11 at 1:17pm
Thanks Alan! I sure hope I can move to "B" after Queen Mary. I need to make sure I'm throwing more starting in January.
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Posted By: eclarkhb
Date Posted: 1/02/12 at 7:31am
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1/2/2012 BW: 220.8 <-- Nice gains! Warm-up Bike Ride Sprints 5x10m @ 50% 10x10m @ 100% LB Squats 5x165 5x205 5x245 Deadlifts (60s between sets) 5x135 3x225 1x275 1x315 12x1x330 Pendlay Rows 6x185 5x195 5x195 Weighted Chins 5xBW+45 5xBW+45 5xBW+45 Good Mornings 5x155 5x185 5x185 TRX Fallouts 12 from the knees (too easy) 4 sets of 6 from the feet Good workout today! Got to focus on my deadlift technique a lot, this is really going to pay off. My high groin pull on the right leg is still nagging at me. It just doesn't want to go away...The TRX Fallouts are basically an ab roll out done on a suspension trainer. Really tough, these are gonna be good for me. Short rest periods for everything today.
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Posted By: eclarkhb
Date Posted: 1/03/12 at 10:08am
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1/3/2012 THROWING 1 mile bike ride + some sprints at 50% to warm up. Open Stone 5x Overhead Throws 18x Standing Throws 8x Full Throws Practice was cut short today due to work interruptions. But on the standing throws I was really trying to keep my left leg straight (Right handed thrower) in the power position & through the release. When I did a good job with this, distance increased. I had to widen my stance slightly so I could reach with the leg. Still should be generating more power through my hips. The full throws were ok, they were all 4-5 feet farther than the standing throws, but its the last part of the full throw that is causing the problems for me I think. I need to continue working standing throws & probably do a lot of South Africans next time I practice stones. |
Posted By: eclarkhb
Date Posted: 1/04/12 at 7:04am
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1/4/2011 BW: 219.8 MM2k #2 Bench Press 8x95 5x135 3x185 2x225 1x245 3x255 3x255 2x275 2x275 Nx305 Arms, elbows & shoulders were really hurting today. Same feel as after Jiu-jitsu last night. I think maybe I'm overdoing it a bit, or amybe I just jumped back in full throttle too quickly after a few light weeks. At any rate I dropped all assistance work today. I have had heavy workouts 3 times in the last 5 days + 2 sessions of Jiu-jitsu, so it's a lot. The plan is to eat a lot & rest for the next couple of days & see how I feel. If I continue to have the pain, I'll have to dump the heavy benching for a while & maybe run some lower weight, high rep stuff like the 10s & 8s phases in TJM.
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Posted By: eclarkhb
Date Posted: 1/06/12 at 1:33pm
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1/6/2012 LB Squats 5x135 3x185 2x225 10x245 10x245 10x245 10x245 15x245 Good Mornings 6x185 6x185 6x185 TRX Pallof Press 3 x 6 x BW (both directions) Been feeling sick for the past 2 days, but pushed through this workout anyway. I'm glad I did, squats felt pretty good. Due to time constraints I had to cut out the Bulgarian Split Squats I was planning on, I'll hit those next time. Soundtrack today was Dropkick Murphys Radio on Pandora :) |
Posted By: Alan H
Date Posted: 1/06/12 at 1:39pm
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OMG, that's 60 squats! You crazy man!!! ------------- Alan Hebert Geezer-In-Training |
Posted By: JSiau10
Date Posted: 1/06/12 at 5:11pm
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What are "good mornings"? ------------- I'm just an idiot, pretending to be smart. |
Posted By: eclarkhb
Date Posted: 1/07/12 at 11:33am
These are good mornings: |
Posted By: eclarkhb
Date Posted: 1/07/12 at 11:37am
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1/7/2012 Still sick...After talking to my hot nurse friend I decided to focus on resting & eating today, not gonna work out. Hopefully I feel good enough to go throw tomorrow with the OC Highlanders.
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Posted By: eclarkhb
Date Posted: 1/10/12 at 4:42am
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1/10/2012 Quick update...Spent the last 2 days in bed - saw the doctor yesterday, he prescribed a "Z-Pack" of antibiotics for me. Feeling a little better today, so hopefully I've turned the corner. Sucks that I've missed some workouts, hopefully be back in the gym soon.
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Posted By: Alan H
Date Posted: 1/10/12 at 5:15am
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YUCK. I hope you feel better fast....
------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 1/10/12 at 5:31am
| Thanks, Alan! |
Posted By: eclarkhb
Date Posted: 1/12/12 at 11:09am
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1/12/2012 Throwing Practice: 16# Hammer: - 15 throws, then pulled some skin off my finger. WFD Drills: - 1st Turn throws with Traffic Cone - Full Throws with Traffic Cone - Full Throws with 15lb Dumbell - Full Throws with 25lb Dumbell Open Stone: - About 20 standing throws, finished with several consistently around 35' - About 5 Full throws First physical activity since being sick. I felt about 80% today, but it realy felt great to get outside & throw. I don't have a WFD, so I used a traffic cone, a 15lb dumbell & then a 25lb dumbell. Better than nothing, I hope. Will post vids soon, didn't get many videos of the open stone, battery ran out.
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Posted By: eclarkhb
Date Posted: 1/12/12 at 4:08pm
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1/12/2012 1st Workout After being sick.... DE Incline DB Curls (45 s rest between sets) 8 x 8 x 25 DE DB extensions (45 s rest between sets) 8 x 8 x 40 ME Barbell Curls 6x65 6x86 6x105 ME CG Bench 6x95 6x135 6x185 6x205 Concentration Curls RH: 12x40 LH: 11x40 RH: 10x35 LH: 9x35 TRX Triceps Extensions 15xBW 10xBW Since this was my first workout back from being sick, I figured I should do the most important of all muscle groups, the biceps. So today I worked the biceps and the back of the biceps (also known as triceps). I'm swol & Chicks dig me. Whoa Mamma! |
Posted By: C. Smith
Date Posted: 1/13/12 at 2:27am
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Maximum Bro session.
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Posted By: eclarkhb
Date Posted: 1/13/12 at 2:33am
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Thanks, Craig! That means a lot :-) Here's the vid from throwing practice yesterday. As you can see it was a frigid Winter day here in Southern California. I didn't get everything on video, and the battery died just as I was starting to practice stones. I don't have any decent implements yet, so I have a DIY hammer & I'm using a traffic cone, and some dumbbells to practice WFD. Oh well, better than nothing... Any comments or tips on technique are greatly appreciated!! Here's where things are on the vid: 0:00 - Hammer 1:40 - WFD with a Traffic Cone 4:13 - WFD with a 15-lb DB 4:47 - WFD with a 25-lb DB 5:45 - Standing Open Stone |
Posted By: Alan H
Date Posted: 1/13/12 at 5:45am
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Eric, go look at the NASGA newbie forum. I put up a series of pictures on how to make a relatively cheapo LWFD from plumbing hardware, a u-bolt, and junker 1-inch 2.5 and 5 lb weight. Beats all hell out of throwing a traffic cone. However, throwing the traffic cone beats all hell out of not throwing at all! ------------- Alan Hebert Geezer-In-Training |
Posted By: Alan H
Date Posted: 1/13/12 at 10:05am
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Eric, even if you don' t have time to make the implement that I put up in the Newb forum here and at X marks, you can still make a simple throwing pud. Howzat? 1.) get two, ten pound dumbell weights... or 4-5, 5 pound weights. 1-inch hole is better than Olympic, but whatever you got, use it...or hit craigslist or something. 2.) Thread a piece of rope through them all. Rope should be something like 34-38 inches long, more or less. Then thread a 6-inch piece of garden hose, or even a piece of 3/4 inch pipe over the rope. This piece of hose or pipe will be your handle. 3.) Tie the end of the rope together to make a loop. 4.) Duct tape the weights together to make them into one unit. Duct tape the rope together right above the weights to make a figure-8. This will keep the weights a little steadier on the rope. 5.) Go throw. It's a lot better than a traffic cone and might possibly take a half an hour to assemble! ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 1/13/12 at 11:00am
Thanks Alan! I was thinking about something similar to this today....sounds pretty good until I actually order a WFD...
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Posted By: eclarkhb
Date Posted: 1/13/12 at 11:00am
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1/13/2012 Weighted Box Jumps 2 x 34" x BW+30lbs 2 x 30" x BW+30lbs 2 x 30" x BW+30lbs 2 x 30" x BW+30lbs LB Squats 5x155 5x185 5x225 5x255 10x275 10x275 13x275 <--Rep PR!! Good Mornings 6x185 6x185 6x185 TRX Pallof Press 3 x 6 x BW GRIPPERS Both Hands: 10x CoC Trainer 5x CoC #1 1x CoC #1.5 1x CoC #2 0x CoC #2.5 0x CoC #2.5 RH: 3 Negatives with BBGM Ext Handle LH: 3 Negatives with CoC #2.5 Both Hands: 2 Strapholds with 10 lbs, 8-10 seconds each Still a little sick & congested, but felt good enough to workout. Did weighted box jumps. It's pretty awkward trying to jump with 2 15-lb dumbells in hand. 34" seemed pretty close to a max, at least until I can figure out the mechanics a bit. So I backed off to 30" for the remainder of the sets. Squats felt good today, happy with the rep PR! I've been neglecting my grip work, so my hands are hurting a bit...feels good :)
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Posted By: eclarkhb
Date Posted: 1/14/12 at 12:57pm
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1/14/2012 BW: 217.6 <-- lost a few pounds while sick... Bench Press - MM2K #3 8x95 5x155 3x185 2x225 6x235 5x250 5x250 4x260 6x260 <--Rep PR!! *Would have had 7, but my spotter decided to help... Push Press 5x150 5x170 5x195 Close Grip Bench 5x195 5x195 5x195 5x195 5x195 TRX Triceps Extensions 3 x 6 x BW TRX Jackknifes 3x12xBW Nice hard workout today. Still a little congested, but feeling pretty good. Workout took a little longer than anticipated because the Saints were playing. And now they won't be playing again until next year :( Oh well...Go Lakers!
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Posted By: eclarkhb
Date Posted: 1/15/12 at 8:42am
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1/15/2012 HG Practice with OC Highlanders - 3-4 hours. Got Tons of throws in today. I'm exhausted, but got to do every event: Stones - felt decent today, nothing spectacular. HWFD - Set a PR, had a couple of throws in the 23-25' range, footwork felt pretty good. LWFD - Throwing consistently around 51-53', this is also a PR WOB - missed 11' twice with the 56# weight, but I'm pretty sure I can get it. Caber - worked with a 95lb, 16' caber. Lots of trouble with the pick. Sheaf - 1st time attempting this. Felt ok... Heavy Hammer - throws were in the low-mid 60s, pretty good. Light Hammer - threw one 83' today - first time over 80! Next throw was 81'.
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Posted By: eclarkhb
Date Posted: 1/15/12 at 4:14pm
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1/15/2012 GRIPPERS Both Hands: 2 x 10 x CoC Trainer 2 x 10 x CoC #1 Also did a little grip work today...
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Posted By: eclarkhb
Date Posted: 1/16/12 at 5:29am
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1/16/2012 BW: 220.4 GRIPPERS Both Hands: 10 x CoC Trainer 5 x CoC #1 5 x CoC #1 3 x CoC #1.5 1 x CoC @2 0 x BBM 5/8" <-- Solid attempt, but I really hate the the small handles... 1 x CoC #2 1 x CoC #2 Strapholds (10 sec): RH: 3 x CoC #1 + 10lbs LH: 3 x CoC Trainer + 10lbs
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Posted By: eclarkhb
Date Posted: 1/16/12 at 9:34am
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1/16/2012 BW: 220.4 2.5 Mile Bike Ride to warm up Sprints 3x10m @ 50% 8x10m 4x20m LB Squats 5x165 5x205 5x245 Deadlifts (60s rest between sets) 3x135 5x225 1x315 10 x 1 x 350 Pendlay Rows 5 x 195 5 x 195 5 x 185 Weighted Chins 5 x BW+45 5 x BW+45 5 x BW+45 Good Mornings 5 x 190 5 x 190 5 x 190 TRX Fallouts 3 x 6 x BW
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Posted By: eclarkhb
Date Posted: 1/17/12 at 10:09am
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1/17/2012 Plyos (Bounding) 5x LRLR 5x RRLR 5x LLRL 5x Both Feet Together Throwing 8x Hammer Winds with Chain handle hammer 16# 8x Light Hammer Throws 5x Standing Open Stone Throws 5x Braemar Throws (25 lb) 5x Reverses 7x Full Throws Kind of a light throwing practice today. But it probably should have been lighter. I think with the volume of other work I'm doing right now, the throwing practices during the week should more about drilling. By the time I got to the O-Stone Full Throws today I was tired & the throws were only going about 33-35'. VIDEOS: Hammer: Open Stone #1: Open Stone #2:
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Posted By: eclarkhb
Date Posted: 1/17/12 at 10:14am
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Hammer Form Check I think these pictures tell the story pretty well. My arms should be straighter, I should be using my hips more & bending my knees more. Any comments, tips, drills, etc are greatly appreciated. Here's stills from the 3rd turn of the video posted above: 
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Posted By: eclarkhb
Date Posted: 1/17/12 at 10:17am
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Open Stone Form Check Same thing - these are stills from the video above. I am opening up WAY too soon on the end. Would appreciate any comments/tips, drills, etc. Thanks in advance!        |
Posted By: Alan H
Date Posted: 1/17/12 at 10:51am
In hammer, yeah, relax your arms more. Here a pic you've seen before of
some guy we see around now and then who is an OK hammer thrower, though
he really needs a new kilt. :lol: That's at max layout. You seem to have pretty good layout, actually, but compare the elbows. I see that you're looking up at the delivery. Excellent. Thumbs up dude, I bet that added a couple of feet, right there. That same guy in the red kilt, up there told me something that changed how I throw hammer. 1. feel like your hips are attached to a ramrod, attached to a wheel on a big steam engine. WHAM, WHAM, WHAM... I actually interpreted that to mean that the ramrod was driving my hips from side to side, so I practiced that for a month. Then I talked to this dude on the phone and he said...uh...no...front to back. So I did that, too. It helped, doing both of them, actually. 2. I didn't "get it"...I didn't really "get it" despite all the words and writing and blah blah blah and the low point has to e here and OMG until I started practicing point #1 up there, with a WOMENS hammer. All of a sudden I didn't have to worry about the weight of the ball, I didn't have to struggle to keep it under control and I got the "feel". It was one of the biggest "AHA!" moments I've ever had in the Games. So many guys get this big wide stance and feel like they gotta lock their bodies down and get strong and rigid and CENTERED and then force that ball around them a mess of times until they finally whale away on it and it flies. OK, that works if you're freaking Hercules. But for us mere mortals.... it doesn't. Ryan told me to narrow my stance. I did, and then I was unstable for about two months until I spen tosme time with the womens hammer and figured it out. I was unstable until I learned, by winding the womens hammer to give up control to the ball. Don't dominate the ball, counterbalance and DRIVE the ball. My hammer mantra? "Alan, give up control to the ball"... relax. Be long. Easy peasy. Let the hip ramrod drive the ball. The hip ramrod is NOT relaxed and easy peasy. But the shoulders are. So Eric...take one plate off of that hammer and RELAX. Especially on the first wind, just relax. It'll go. Then, Reach. Be long. Be easy. Your arms are ropes. You barely need to hold on to the shaft, easy forearms. -->But Feel the hips on that ramrod, back and forth, side to side, forwards and backwards. Finally....reach back on your right even MORE. Catch the ball behind you even MORE. Sup[er exaggerated. You're throwing low 80's now. Look for 90 by Queen Mary. I might have to throw in the C's on Saturday. You're gonna kick my ass! You are coming along scary fast, I am damned impressed. ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 1/17/12 at 11:13am
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Thanks, Alan - I really appreciate it!! I'll definitely try working with a lighter hammer. That fits into my need to do lighter, less intense throwing during the week anyway... win-win!
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Posted By: eclarkhb
Date Posted: 1/18/12 at 3:12pm
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1/18/2012 Bench Press - MM2k #4 8x95 5x135 3x185 2x225 1x245 3x265 3x265 2x280 <-- Rep PR!! 2x280 Neg x 310 SOHP 5x115 5x130 10x140 10x140 10x140 Dips 25xBW 24xBW 15xBW DB Rows (Done between sets of Dips) 15x85 12x85 10x85 DB Windmills 3 x 8, 5lb DB Good workout today! First time benching 280 for a double. I think I could have done 3, so that's cool. Short rest periods for all of the assistance work - the Dips & Rows were tough. For some reason I really despise dumbbell rows. DB Windmills were also really tough, it's supposed to work my abs, but it really feels like a mobility exercise for me.
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Posted By: eclarkhb
Date Posted: 1/19/12 at 9:11am
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1/19/2012 BW: 219.6 Throwing Practice Open Stone (12#) <-- New, Lighter stone 18 Standing Throws 5 Reverses 5 South Africans 5 Full Throws Extra Light Hammer (11#) <-- New, Lighter Hammer Bunch of winds 5x Full Throws Light workout today, wanted to use lighter implements & focus on technique. Stones however really sucked. I couldn't throw the 12# stone any farther than I can throw the 16# stone - only about 37-38'. So something's messed up. But it could be lack of sleep last night (5-6 hours) and the fact that I had a big pressing workout yesterday. Winding the lighter hammer felt pretty good. Need to do this a bunch more.
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Posted By: eclarkhb
Date Posted: 1/20/12 at 11:25am
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1/20/2012 Wall Jumps (because I don't have a box...) 4 x 1 x 32" 3 x 1 x 36" 2 x 1 x 42" 5 x 1 x 48" LB Squats 5x155 5x205 3x245 1x285 12x305 <-- Rep PR!! Good Mornings 5x190 5x190 6x190 Bulgarian Split Squats w dumbbells (just getting the hang of these) 5 x 25lb DBs 5 x 25lb DBs 5 x 25lb DBs TRX Pallof Press 3 x 6 x BW GRIPPERS Both Hands 5 x CoC Trainer 5 x CoC #1 1 x CoC #1.5 1 x CoC #2 Right Hand: 1 x CoC #2.5 <-- WTF??? Unexpected PR!! 1 x CoC #2.5 <-- Did it again! Left Hand: 0 x CoC #2.5 0 x CoC #2.5 Both Hands: 3 Negs with BBGM Ext. Handle Really stoked on the workout today! Big Rep PR on squats, and a really big Gripper PR!! First time closing the CoC #2.5!! I tried to get a video of it, but the video is crap, I'll get one another time. I guess its time to order the #3 :eek:
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Posted By: eclarkhb
Date Posted: 1/21/12 at 12:57pm
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1/21/2012 Bench Press - MM2K #5 5x135 5x135 3x185 1x225 6x240 5x250 5x250 5x270 <-- Rep PR!! **Should have had 6, just got too excited at getting 5 lol Push Press 5x135 5x155 5x170 3x195 1x215 1x225 1x225 DB Curls 8 x 8 x 25 Skull Crushers (Done between sets of DB Curls) 8 x 8 x 65 Reverse Grip Barbell Curls 6 x 65 6 x 75 6 x 80 Close-Grip Incline 6 x 95 6 x 135 6 x 155 GRIPPERS Both Hands: 10 x CoC Trainer 10 x CoC Trainer 10 x CoC #1 10 x CoC #1 Stoked on the Bench Rep PR! This means I get to increase the weights on the MM2K program
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Posted By: eclarkhb
Date Posted: 1/22/12 at 10:28am
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1/22/2012 Throwing Practice with the OC Highlanders Worked everything today except Sheaf. Stones - decent HWFD (56#) - Pretty good and consistent in the 23-25 range LWFD (28#) - Consistently >45' - Threw a couple over 50', best was probably 53' Light Hammer (16#) - Was ok, most throws in the 75' range. WOB (42#) - Had to work with the 42# weight today, but WOB felt really good - cleared 14' pretty easily for a PR. Didn't try higher. Caber - Flipped a light caber a few times to get my confidence up a bit. Also worked with "The Brebner". The Brebnar is 16', 95 lbs, I think. I was finally able to get some good picks & almost turned it. Made a lot of progress on Caber today. Post-Training meal:  |
Posted By: eclarkhb
Date Posted: 1/23/12 at 8:24am
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1/23/2012 BW: 222.8 <-- Some big gains here :-) LB Squats 5x135 5x165 5x205 5x245 Deadlift (60s rest between sets) 5x135 5x225 3x315 1x355 1x375 1x375 1x375 1x375 1x375 1x375 1x375 1x375 Pendlay Rows 5 x 185 5x185 5x185 Weighted Chins 5 x BW+45 5 x BW+45 5 x BW+45 Good Mornings 5x190 6x190 6x190 TRX Fallouts 6xBW 6xBW 6xBW GRIPPERS Both Hands: 10 x CoC Trainer 10 x CoC #1 5 x CoC #1.5 1 x CoC #2 0 x CoC #2.5 <-- Couldn't even get close today :( 1 x CoC #2 1 x CoC #2 Strapholds (12 sec each) RH: 3 x CoC #1 + 10lbs LH: 3 x CoC Trainer + 10lbs
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Posted By: eclarkhb
Date Posted: 1/24/12 at 10:39am
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1/24/2012 5 Minute jog to warm up Sprints 1 x 10m @ 30% 1 x 10m @ 50% 2 x 10m @ 75% 6 x 10m @ 100% 6 x 20m @ 100% Plyos (Bounding) 5x RLRL 5x RRLR 5x LLRL 5x Both Feet (Bunny Hops) 5 Minute cool-down jog/walk GRIPPERS Both Hands: 10 x CoC Trainer 10 x CoC #1 So this all seemed pretty easy....until about an hour after today's light workout & my legs are SHOT. The plyos after the sprints were tough. I'm tired, but still planning on going to train jiu-jitsu later tonight.
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Posted By: Alan H
Date Posted: 1/25/12 at 4:58am
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Solid B numbers this weekend with the OC group, and your stones are probably out around 38+ which is sneaking up on A numbers. Yup. QM in the C's and that's it for YOU! You gonna get promoted! ------------- Alan Hebert Geezer-In-Training |
Posted By: eclarkhb
Date Posted: 1/25/12 at 11:20am
Thanks Alan - yep, some of the guys this weekend were saying maybe I should skip C's altogether & just go to B's. I'm not sure what to do, since I haven't done a comp at C's at all. I've also never done Sheaf & I don't have much confidence with Caber at all...So I think I'm still going to do C's, even though my my throwing numbers at practice have been good...what do you think?
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