TODAY - 01-31-12

Bench Press + Monster Mini Bands (+25-50lbs.)
205 x 6 x 6
215 x 5 x 5
225 x 3 x 3
235 x 2 x 2

And more on my blog: http://worldsstrongestscientist.blogspot.com/2012/02/01-31-12-upper-body-power-training.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/01-31-12-upper-body-power-training.html

 

 

and because I couldn't get on the forum yesterday for some reason...

 

YESTERDAY - 01-30-12

Box Squats + Monster Mini Band (+ 25-50lbs.)
225 x 5
275 x 4 x 4 x 4 x 4

Squats (no bands)
135 x 5
225 x 5
315 x 3
335 x 3
345 x 2

rest is here: http://worldsstrongestscientist.blogspot.com/2012/01/01-30-12-lower-body-power-training.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/01/01-30-12-lower-body-power-training.html

 

There are more workouts and videos for both days too.

Well...I think I just unloaded so there it is folks!  Until the next workout of course...

 

http://worldsstrongestscientist.blogspot.com/2012/02/self-myofascial-release-and-intense.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/self-myofascial-release-and-intense.html

 

My new foam roller is offically called "The Miller Squishy Deathstick of Death and Deadness"!

 

02-02-12 Power Training

CAVE OF STRENGTH


Dead Lift off 2nd Pin + Monster Mini (+25-50)
135 x 6
225 x 6
295 x 6
315 x 5
335 x 3 x 2
-SUMO-
225 x 8

It was a shorter workout.  The rest of it is here: http://www.worldsstrongestscientist.blogspot.com/2012/02/02-02-12-power-training-day.html" rel="nofollow - http://www.worldsstrongestscientist.blogspot.com/2012/02/02-02-12-power-training-day.html

 

Good times, good times.

 

Session PR: 37' 3"

That moved me into 5th place for open stone if I had competed at last year's Lightweight Div. Champs.

 

http://worldsstrongestscientist.blogspot.com/2012/02/02-03-12-heavy-events-upper-body.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/02-03-12-heavy-events-upper-body.html

There is the blog post on the workout that followed and some video of the practice session.  The workout was not great, but after a ton of throws I didn't need to hit it too hard.  Let me reprhase that...I couldn't hit it that hard.  I wanted to...

 

I squatted for the first time tonight in that time frame.  Actually it was the first time I did anything athletic in the last two weeks.  It was not pretty and it was not fun.  And it was not really good either.

 

Squat

bar x 10

135 x 10

225 x 5 x5

 

Couldn't do anything more.  My back started getting that old familiar funny feeling and I stopped.  I am a wuss. 

 

http://worldsstrongestscientist.blogspot.com/2012/02/its-going-to-be-very-long-road-back.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/its-going-to-be-very-long-road-back.html

 

I threw 10-12 17# hammer tosses.

 

3 sets 5-6 winds then I jumped right to it.

 

I topped out at 65' with a less-than-good effort.  My limited flexibilty prevented me from working on all the aspects of technique I wanted...but I was able to focus on releasing and not trying to grunt out a throw!

 

Good note...down to 201.  If I can get down to 190 then I'll beef up a little to about 195-197.  Going to train some upper body lifts tonight for the first time in like a month.  It should be interesting.

Bench

w/ 25-50lbs. bands

bar x 20

135 x 15

205 x 4 x 4 x 4

 

Feeling very weak since I haven't been able to train.

 

my blog has the rest of the workout and the throws video plus something extra I'm working on.  Any advice is greatly appreciated.

 

http://worldsstrongestscientist.blogspot.com/2012/02/02-24-12-upper-body-training-heavy.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/02-24-12-upper-body-training-heavy.html

 

I am going to be recieving a call soon about scheduling an MRI to figure out what's fragging mylower  back up.

02-27-12

 

 

Squat

bar x 10

135 x 10

185 x 8

225 x 4

275 x 3

 

Unracked 315...thought better of it...and just practiced unracking it 6 times to get my back used to the compression.

 

The rest of the rehab workout is here: http://worldsstrongestscientist.blogspot.com/2012/02/02-27-12-lower-body-training-rehab.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/02/02-27-12-lower-body-training-rehab.html

 

Feel free to comment on my blog or here to help me out!

 

WARM UP
- 7 minutes on the treadmill.
- Stretching lower and upper body.
- SMR Foam Roll low back, upper back, hamstrings, and IT band.


Cleans
bar x 10
135 x 6
185 x 1

Snatch
135 x 4

Push Press
135 x 6
185 x 2

Prone Leg Lifts
3 sets of 30 seconds

Hanging Leg Raises
2 sets of 10

Kneeling Ab Pull Down
Monster Mini Band x 20 x 20 x 20

NECK WORK
Posterior Flexion - 3 x 20
Lateral Flexion - 3 x 15
Anterior Flexion - 3 x 20

 

http://worldsstrongestscientist.blogspot.com/2012/03/rehabicles-ep-7-mini-games-03-03-12.html" rel="nofollow - http://worldsstrongestscientist.blogspot.com/2012/03/rehabicles-ep-7-mini-games-03-03-12.html

 

Not much.  Just throwing video.

 

First session of the rehab training program. Thanks to http://www.mattvincent.net/" rel="nofollow - - http://worldsstrongestscientist.blogspot.com/2012/03/03-05-12-pre-season-speed-training.html

 

03-19-12 Workout Updates and Catch Ups!

For some reason I am kicking this sh!t out of this injury today! I feel great! I PR in light weight for distance, and then I am able to jog on the treadmill with less pain...I feel that life is about to punk me for my lunch money...oh well, here is the workouts and such:

2 Videos, because the PR was too special to be lumped in with other throws.
Braemar, HWFD, WOB: http://youtu.be/UUxSy9V9ncE" rel="nofollow - - http://youtu.be/cWcI5eyWlxg

WORKOUT

Overhead Press
bar x 10
115 x 8
135 x 4 sets x 3 reps.
145 x 4 sets x 2 reps.

Dead Lift
bar x 10
135 x 8
185 x 4 sets x 2 reps.
205 x 4 sets x 2 reps.

Front Squats
bar x 8
135 x 6
205 x 4(REHAB PR).

Pull Ups
3 x 7

Single Arm Rows(KROC ROWS)
3 x 10 @ 70lbs.

CARDIO: 20 minutes jog intervals on the treadmill.

 

I felt revitalized a bit and starting maxing out for TRAINING LAB, then I forgot how much life gets in the way when you work the graveyard shift, but I have been working on it.

 

Maxes went as follows:

 

Front Squat = 225 x 5 for 260 max

Bench(with feet on bench) = 255 x 3 for 280 max

Overhead Press = 225 x 4 for 255 max

 

I am still a bit afraid of Deadlift and Barbell Snatch.

 

I decided to start with TRAINING LAB at Block 2 Cycle 1(I had been working on Block 1 Cycle 2 for about 3 months...so yeah...)

 

Front Squat

bar x 8

135 x 5

200 x 5 x 5

 

Bench

bar x 8

135 x 6

215 x 5 x 5

 

Good Mornings

Overhead Tricep Extension

 

8k MED BALL

6 Overhead "catapult" throws 3 x 6

-Learned these when I was throwing Jav in college...love what they do for the core.

 

Overhead Press

bar x 10

135 x 5

195 x 5 x 5

 

Deadlift(based on previous max)

bar x 8

135 x 8

225 x 5

280 x 5 x 2

225 x 5 x 2

-Had to go down...back just ain't as good as it once was.

 

Weighted Pull Ups 4 x 8

Kroc Rows 3 x 12

 

8k MED BALL

Overhead Toss 3 x 6

 

Decided that I needed to max out on all lifts to really make this program work.

 

MAX OUT:  Cleans = 205 x 3 for 225 max

 

Then this is where a long first week(Sunday is my Friday) of graveyard shifts hit me.  I was gassed, tired, and mentally fried.  The day before I left work at 6am, drove an hour to take a life-altering test(my last two before I can student teach in Biology) for 3 hours, hour home...all the while taking energy supps and coffee - TOTALLY FRIED MY CNS and I seriously shivered/trembled all day long!  BUt such is life - the things we do for our dreams....and now you all say "What?  Your dream is to be a teacher?"  Yeah kinda lame that it has taken this long...

 

Anyways...going to try to throw some this week.  I haven't touched an implement in 3 months or more.

 

Let's see...this is how I classify my workouts from TRAINING LAB:

 

B2C1W2D1 = Block 2, Cycle 1, Week 2, Day 1 ... got it?

 

So:

 

7 Minute jog on the treadmill

Leg Swings

Stretches for hips and back

 

 

bar x 10

135 x 8

210 x 5 x 5

 

bar x 10

135 x 6

230 x 5 x 5

 

 

50lbs d.b. x 6 x 5

 

 

Yes I measured the angle...I am a friggin' future science teacher and have nerdy equipment and a little bit anal about such things.  If I could have gotten it to 42 degrees instead of 45 I would have been stoked.  This is the scientifically accepted otpimal angle for shot put(really...people do research on it!)  So at 38 I figured my chest would still be doing more work than at 45.

 

When I was popping near 40' O stones and 32' Braemars I did a good amount of inclines.  Why I stopped I can't remember.

 

Unfortunately I was planning on coming back and finishing the workout later as time was short during the day, but I developed a nasty sinus infection/headache/allergy thing so I flaked.  Yeah...

 

 

** The floor presses supersetted with the d.b. incline were new.  On the incline I could place my feet on the ground without pain.  And the floor press taxed my tri's as well as a super pump in my chest that I hadn't felt since I had to start putting my feet up when benching - so thank you all, you were right!

WARM UP

5 minute treadmill

Stretching

PUSH PRESS

bar x 12

135 x 7

205 x 5 x 2

205 x 4 x 3

-Workouts on no food are not recommended, but my bioclock is out of whack with these graveyard shifts. I fizzled out on the last three sets and have developed some pain in my left(non-throwing hand) thumb on these presses over the past few weeks. I should not be missing that 5th rep.

DEAD LIFT

135 x 8

225 x 5

275 x 5

295 x 5 x 3

-Felt good SON! Back not as bad as I once thought...but no need to look the gift horse in the mouth.

THROW DRILLS FROM THE DRS AND CCCP:

I found these gems on the internet a while back. Once I rediscover where I downloaded them from I will share with all of you. This program has groups of exercises for shot put. I mized and matched today, and they are somewhat hard to explain, so nothing too much to report. They felt good. Not pain free, but pain is a reminder that we are alive.

So...World Champ and Coolest Cat in the South Matt Vincent's http://www.mattvincent.net/" rel="nofollow -
Keep Moving Forward,
Miller

 

  That being said...I threw LWFD today for the first time since the Woodland Games in April.  I stretched and warmed up then got to a progression that went like this:

 

Standing - 5 throws

1 spin - 5 throws

2 spins - 10-15 throws

 

My standing throws felt good and reminded my body what to do.  My single spin throws were good as well, as I think my cast is just about where it needs to be.  Considering I threw 38'4" at Woodland, a 35'+ single spin had me a little more enthusiastic about my time on the field today.  Then I had some major issues with 2 spins.  I could not hold the weight as I kept shooting the little bastard out of the vector.  I had two different gloves that let me down...so I said F it and went bareback on the little bugger and finally got some throws into the field.  Pretty much all around 40' with one popping out to 41'6".  A Personal Best(PB's are for practice, PR's are for comp).  I was working on slowing my first turn from the cast and then really accelrating into the second turn and then finishing at a good angle for release.  If you watch my Woodland film I had good technique(as the judge kept telling me), but both turns were the same slow agonizing speed.  Rebuilding those callouses on my throwing hand was my crowning achievement today...!

WARM UP

5 minutes on the Treadmill

Stretching

FRONT SQUAT

bar x 8

135 x 6

205 x 5

225 x 3 x 3

-> 225 x 7 a +2 Rep PR.

BENCH PRESS

bar x 10

135 x 8

225 x 5

240 x 3 x 4

GOOD MORNINGS

115 x 8 x 3

INCLINE D.B. PRESS

50 x 10 x 3

CORE CIRCUIT

8k med ball Catapult Toss x 3 x 3

-superset-

5lbs. Trainer Hammer x 8 fast winds x 3

-superset-

Ab Wheel Roll outs x 3 x 3

*Shot Put work to strengthen my forearms and increase the "flick"

That was about it. Felt good on the Rep PR.

WARM UP

5 minutes on the treadmill

Stretching

PUSH JERK

bar x 10

135 x 7

205 x 3 x 4

*205 x 6 = 10lbs. + 3 rep PR.

DEADLIFT

bar x 10

135 x 8

225 x 6

295 x 3

315 x 3 x 3

*315 x 6 = 1 rep PR.

PULL UPS

BW x 7 x 3

DB Single Arm Row

50 x 12 x 3

 

OLD FASHION TOSSER CIRCUIT

=> PULL OVERS + OVERHEAD TOSS + SHOT TO THE GROUND <=

=> 50 x 12 x 3 + 8k x 5 x 3 + 16 x 5 x 3 <=

Everything is beautiful. My back is sore like it should be - nothing more, nothing less - and I am happy that I had time for my circuit.

Keep Moving Forward,

Miller

WARM UP

5 minute warm up on the treadmill

Stretching

Mobility WOD work

POWER CLEAN

bar x 8

135 x 6

175 x 4 x 5

SINGLE ARM SNATCH

70 x 4 (2 on each arm) x 5

90LBS. FARMER WALK

90ft. x 2

CIRCUIT

=> 33" Box Jumps + Twist Toss + CCCP Shot Drills + Weighted Side Bend<=

=> 5 x 3 + 3 x 3 ea. side + 3 x 3 both legs + 10lbs. x 10 x 3 <=

Good Workout! My back was a little sore as expected, but I managed to get through all the power movements. Farmer's Walk? Yeah...just pulled them down to dust them off, then I figured I would use them. It had been a very long time since I did the single arm snatch, and I was a little rusty at first. By the end of the second set I was in the groove.

Keep Moving Forward,

Miller

WARM UP

5 minutes treadmill

Stretching

Mobility WOD for the ankles

FRONT SQUAT

bar x 8

135 x 6

225 x 3

245 x 3

275 x 3

NEW PR: 275 x 3 = 302lbs. MAX = + 40lbs.

**YEA BOYYYEEEE!**

BENCH PRESS

bar x 10

135 x 8

225 x 3

255 x 4

260 x 2

NEW PR: 255 x 4 = + 1 rep.

**Not huge, but I am not very good at bench and I am happy with that for now.**

CLOSE GRIP BENCH superset 38* INCLINE D.B. PRESS

135 x 10 x 3 + 50's x 10 x 3

GOOD MORNINGS superset CATAPULT MED BALL TOSS

115 x 6 x 3 + 8k x 6 x 3

~THROWING~

25# BEAST-MAR

5 throws = 25' + range

17# O STONE

5 snaps = 34-35 range

5 glide fulls = 35 + range

Not a bad workout. Maxing out never feels as taxing right afterwards, but I'll feel it tomorrow. Throws were decent...YES...I am going back to the glide. I feel like I can maximize MY personal ability based on my body type and shape with this style. Just gotta keep working the stones...and the others as well.

Keep Moving Forward,

Miller