Phatmiked in TX
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Topic: Phatmiked in TX
Posted By: phatmiked
Subject: Phatmiked in TX
Date Posted: 7/30/12 at 10:37pm
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Well, I am back home in TX. That is the good news. Bad news . . . between sprained ankles, missed flights, move from hell, sick wife, unfinished house with no water, etc. my training has been decimated and my 2012 season hangs in the balance. I won't labor on anymore with the negative and the whining. Time to pull up the bootstraps and make a run for Pleasanton. I had two goals for this season: 1) defend my MWC title (which I blew), 2) be in the hunt at Pleasanton. I have 5 weeks to get back on track and prepare. This is a serious deal cuz there is a load of talent on the list for P-ton. On to the good news. I actually made it to the weightroom yesterday. Nothing too serious. I just wanted to get in a session and send my body a warning order for the coming 5 weeks: it is go time. dwu bench - up to 295 x2 squat - up to 405 x 2 BO row - up to 225 x 6 RDL - up to 275 x 5 crunches x 50 Didn't go to heavy, just wanted to feel some decent weight and range of motion on the muscle groups. Felt good and I know I haven't really lost much. Second piece of good luck/news: ran into a guy named Alex Sione today. He happens to live in Fredericksburg TX, too. My understanding is he is a former member of the US Olympic weightlifting team. Yeah buddy! Did some very light snatches and OHP with him and another guy in their warehouse gym. It is a perfect gym, bumper plates, Pendlay bars, couple racks and a platform, and not much else. yeah buddy! haha So, the plan for the next five weeks is going to be morning throwing sessions keeping it light and technical, and afternoon lifting sessions 3 x a week focusing on power for 3 weeks with the PF, one week of speed, and one deload. One full day of throwing a week. Throwing focus will be ironing out the wrinkles in the weights and getting back on the finish in the hammers, and driving the hips in the WOB. Booyah!!! |
Replies:
Posted By: bigirish01
Date Posted: 7/31/12 at 12:24pm
Sorry we missed ya in Enumclaw! Glad to see you are doing better. By the way, Im stealing this program for pleasanton... ------------- Jay "Big Daddy" O'Neill |
Posted By: phatmiked
Date Posted: 8/01/12 at 10:46pm
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Jay, man, it sucked not being there. Just too much happening and I couldn't leave my wife to deal with it while she was sick. Had to be a husband/father before an athlete. Sorry I missed the 1200 and the Hogan t-shirt tear.  Monday night I went over to get in a little session with Alex Sione and his training parter Craig. They have a nice setup in a warehouse with plenty o' bumper plates. We took it easy and just did some light snatches and shot the breeze. Tuesday had a good squat workout dwu PF BS - work weight was 355 x 3 for 7 sets, between 2.62-3.28 fps. All were 2.8 or better. I was very pleased with this b/c my best weight during the OS was 375 in this range. GMs - 225x8x2 sets Hyper Ext - 10 x 3 sets some calf work couple bi/tri drop sets hanging leg raise - 10 x 3 sets Today, went out and had a light throwing session. dwu standing throws x 20# stone x 5 OS x 5ish lw stand throws x 5 - focusing on hitting the finish and not falling off mod single wind hammer with 28# weight x 5 - focus is hitting the finish. I lost it in the hammers somewhere back in May. Got a sweet new practice area. It's the local HS practice shot ring and field. The ring is about 10 feet from the football practice field. So it has nice turf that gets watered and cut. The landing area is a slightly undulating area that can't really be used for much other than catching heavy stuff. Perfect!! Feeling good at my status here at the beginning of the "Surge to Pleasanton". Look out boys, the old man is feeling froggy. The only issue . . . gotta get this plantar fasciitis in the left food cleared up. Only effects coming out of the back in the stone. ------------- |
Posted By: mthompson33
Date Posted: 8/02/12 at 10:52am
Roll the bottom of your feet using a lacrosse ball. Feels amazing.  Saw it described in "Stretch to Win". ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
phatmiked wrote:Posted By: phatmiked
Date Posted: 8/02/12 at 11:46pm
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Thanks Matt. I am being pretty aggressive with this beeotch. WOD (as some people refer to it these days . . .) dwu PF bench - 6 work sets up to 225x3 @ 2.62-3.3 fps Rvs grip BO row - 255x5x3 sets DB OHP - 70x8x2 sets RDL - 315x5x3sets Happy with this workout b/c, like the PF squat workout, 225 is basically as good as my best in the OS on the PF bench. Kinda surprised by this, but not gonna question it. Will take it and roll. Then went and picked up the kids and met the old lady at a little Farmers Market at the Marktplatz in downtown. Had some nice Lamb sliders and shrimp tacos while the kiddos got dirty playing on the playground. Life is good (caveat: still settling in. We finally have water flowing in the house, looks like we will get some of our stolen stuff returned, the PODS is out front waiting to be unloaded, etc.) ------------- |
Posted By: jsully
Date Posted: 8/03/12 at 12:12am
| I'm watching you............... |
Posted By: mthompson33
Date Posted: 8/03/12 at 8:10am
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Before I started the Lax ball on the feet thing my
plantar fasciitis was pretty brutal. I would be hobbled if I didn't wear shoes with an extra arch support all the time, even around the house on weekends... Last week I walked all of Seattle in Flip Flops and felt great... Put as much weight on it as you can. I start with the heel and work the way toward the front of the foot. ------------- Matt Thompson "If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
Posted By: phatmiked
Date Posted: 8/03/12 at 10:53am
 ------------- |
Posted By: phatmiked
Date Posted: 8/03/12 at 10:55am
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Matt, I will definitely be adding this to my PF torture sessions. I was planning on using a bottle of frozen water too. Good to hear of something that definitely works. I am walking around in therapeutic shoes that I bought about 1.5 years ago the last time it flared up. they work well, but look like the Skecher walking exercise shoes. sigh ------------- |
Posted By: grasshopper
Date Posted: 8/03/12 at 11:40am
 ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: phatmiked
Date Posted: 8/03/12 at 11:02pm
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If they make me look like that, then it's totally worth it. haha On another note, I have made a commitment to incorporate more multi-media effects into my posts like all the cool kids. Helps to get the views up.  ------------- |
Posted By: phatmiked
Date Posted: 8/05/12 at 10:57pm
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Saturday had my first "full" practice in a long time. dwu a few standing throws with light stone OS - around 5 full throws - nothing over 45' HWFD - couple standing throws, couple 1 turn, several full throws - best was about 35' LWFD - same progression as HW - best around 68' HH - couple singles, couple doubles, several full throws - best out around high 80's LH - several full throws - best around 100' Felt good to get out and throw. But, I was very flat. I was, however, very happy with how everything felt technically. Just didn't have any pop or "Go". That's fine for today. This plantar fasciitis deal is no bueno. Coming out of the back in the stone really lights it up. I am going to go to the MSA or maybe even glide to try to alleviate some of the pressure on it. Don't want to compromise all the events cuz my left wheel is wonky. I feel it in the post on the other events, particularly in the weights. We shall see. Still have 4 weeks. I will be ready for Pton. Gratuitous multi-media:  ------------- |
Posted By: BKetch
Date Posted: 8/06/12 at 12:18pm
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You are clearly cooler now that you moved to Texas
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 8/08/12 at 9:22pm
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Had some sort of gut bug over the weekend and into Monday. And, my left foot was killing me. So, I didn't train on Sunday or Monday. I found a new Chiro here who was a PT in a former life. Guy is good, but shows no mercy. Saw him Monday morning. He pulled out this min-jack hammer and worked over my left PF in the area where it is inflamed. Holy Cow, bat man! His little admin lady came down the hall and closed the door cuz I was making so much noise. haha I also got one of the night time PF relief boots and have used it the past two nights. I have also been icing and rolling my foot on a frozen bottle. Yesterday I was walking around with a pain factor of 7. Today, the clouds parted and the foot feels much better. Down to a 2/3. Very happy about this. Tuesday Pull and PF Squat dwu WOB x 10 PF BS - 315x3x8 sets 12" box step ups - 225x5, 185x8 GMs - 225x10x2 sets WOB was at 14'. Didn't clear it once. Left some out front and just didn't have the juice for others. I was playing with tech to try and make sure and get the hips and hams activated and really drive them in the pull. Not to worried as I was still feeling the effects of the GI bug. On the squats, I only went 315 b/c there wasn't an outlet near enough to the squat rack to hook up the PF. So, I took a decent weight and just made sure to hit it. Felt pretty good. Today Stone and Hammer dwu Stand throws with light stone x 5 - 42-43' OS x about 15-20 Throws - best of 48' 28# LW for single winds x 10 - 42-45' So, I went to the MSA for the stone. Getting on the ball of the left foot and driving out of the back is killing my left PF, so I am going to roll with the MSA for the forseeable future. Felt pretty good. Timing is still just a hair off. So, I am happy with the numbers today. Most important, my left foot felt just as good at the end of practice as at the beginning. woohoo! The 28# single winds are just working the finish for the hammers. I have to focus on getting up on the lefty and getting my right side through the finish. This is a great little drill. The speed is similar to the 3rd wind on a full through and the 18" implement gives you pretty good feedback if you are not in good position. The FBG Battlin' Billies came out for their afternoon session. Not sure if today was the first day of two a days or not, but it was cool to see them and hear the clapping and yelling. Got the old FB juices flowing for about 10 seconds. Then, I said F that. haha Will be fun to go watch them on Friday nights with the kiddos.  ------------- |
Posted By: jsully
Date Posted: 8/08/12 at 10:50pm
| Lmao @ that football gif |
Posted By: phatmiked
Date Posted: 8/11/12 at 10:51pm
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Thursday Push/Pull was supposed to be a PF day, but had to rush for various reasons so I could get home and finish unloading the shipping container with all our stuff dwu Inc bench - upto 285 for a single BO Row - uptto 275 x 8 DB OHP - 80 x 10 RDL - upto 375 x 8 Then carried a bunch of furniture and boxes into the house, up stairs, around the side of the house to an outbuilding. Friday WFDs dwu HWFD x 2 standing, 2 single turn, and about 8 full throws - mid 30's nothing huge, best of 36+ LWFD x 2 standing, 2 singles, about 12 full throws - all around 68-71 Nothing big here, but tech felt solid. I was just still a bit cashed from the workout and moving stuff. Feeling good about where I am leading into Pton and the plan I have in place. The old man will not go quietly into that good night. Best part of practice was when the FBG HS football coach came over and asked me what I had going on. The shot practice field is right next to the FB practice field. They were having there late session of 2 a days. He said he got a little anxious when he saw the video camera, b/c "he didn't want any of his opponents getting any film on his team". Gotta love HS football. Good times. ------------- |
Posted By: Silverback
Date Posted: 8/12/12 at 9:13am
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Old man? I guess it is all about perspective. See you in Loon
------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 8/12/12 at 3:15pm
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Myles, this is my run up to Pleasanton. In the context of the Men's As, I am the old man. And I don't intend to go easy on the young punks ------------- |
Posted By: jsully
Date Posted: 8/12/12 at 4:18pm
| Young punks.... <3 |
Posted By: phatmiked
Date Posted: 8/12/12 at 6:55pm
------------- |
Posted By: BKetch
Date Posted: 8/12/12 at 7:32pm
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Go do your homework ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 8/13/12 at 9:53pm
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Classes don't start until next Wednesday. Saturday was full of active rest and hydro-therapy: splashing around in the pool with my kids. They kept asking me to make a big splash, "do it again, daddy". So, I laid about a dozen jackknifes down. Sunday Throws dwu 20# Braemar - about 5 at 37-38+ OS - about 8 full throws - all right around 45' sigh, left foot is an issue HH - about 5 full throws- crap 80-85' LH - about 5 full throws - crap all low/mid 100's WFH - 10 pulls working on feel and finding the groove to really get something out of driving the hips. Practice was a bit of a mess. I was happy with Braemars, but the rest was not satisfying. Having trouble posting up in the stone cuz the left foot. So, I was in the bucket a bunch. Hammers, just crap. Looking at video I see that I am cutting down across the right side and not staying big through the 3rd wind. All fixable. Going to see a podiatrist and have them look at the wheel. I want to be sure there isn't any damage there at the tendon insertion points. Maybe see about a shot or something. We'll see. I still feel good about my training and plan on being ready for Pton and MN. ------------- |
Posted By: jsully
Date Posted: 8/14/12 at 9:28am
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get that left foot fixed, I don't want any excuses old man..
;)
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Posted By: bigirish01
Date Posted: 8/14/12 at 9:46am
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Hey Mike, On occasion I have given a shot of Kenolog to the Plantar Fascia near the origin and patients usually do quite well with fast relief. Have you been Icing and rolling daily? ------------- Jay "Big Daddy" O'Neill |
Posted By: Mike Beech
Date Posted: 8/14/12 at 12:13pm
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we need to get together and throw sometime ------------- http://www.txceltics.org" rel="nofollow - Texas Celtic Athletic Association http://www.throwbros.com" rel="nofollow - Throw Bros. - Aaron vs. Mike |
Posted By: phatmiked
Date Posted: 8/14/12 at 1:06pm
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Beech, yes we do. I need to come over and throw with you and huggy bear. Jay, icing, rolling with a frozen bottle, getting adjustments, sleeping with one of the PF boots, wearing therapeutic shoes. Seems to be working. But, the fact that I have to train and can't stay off of it, is making it slow going. I am going to see a podiatrist and have them look at it. Maybe a shot will do. Although, thinking about a needle going into the site makes my lips tremble and my eyes start tearing up. ------------- |
Posted By: bigirish01
Date Posted: 8/14/12 at 1:12pm
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yes its painful but when it works its immediate! I have a couple of mail men that walk a route and they come in every 6 months ------------- Jay "Big Daddy" O'Neill |
Posted By: phatmiked
Date Posted: 8/14/12 at 1:14pm
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how long does it last? Is it considered a PED???  ------------- |
Posted By: bigirish01
Date Posted: 8/14/12 at 3:02pm
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Depends on the patient.... the mailmen only came in every 6 months or so...
PED in the category as a speech giver takes a beta-blocker...lol ------------- Jay "Big Daddy" O'Neill |
Posted By: Sean Betz
Date Posted: 8/14/12 at 3:16pm
| I have had similar issues with my right foot. The plantar fascitis turned into an ankle, achilles, and shin issue as well. Go to mobility-wod and try some band stretches and squats w/ band on one ankle. I have been using the flossing bands it helped tremendously with the issue. I wrapped my ankle really tight and low over achilles and just above the heal. I did body weight squats and calf raises and it will help dig into the tissue. |
Posted By: phatmiked
Date Posted: 8/14/12 at 4:10pm
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Just landed a Team Dickens sponsorship from one of the local podiatrists. Hell's yeah!
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Posted By: BKetch
Date Posted: 8/14/12 at 6:14pm
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Nice work brutha ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: phatmiked
Date Posted: 8/16/12 at 10:20pm
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14 Aug Tuesday a.m. Throws dwu OS - MSA about 12 - there was a wall at 45'. Still in the bucket. Said eff it, if its gonna hurt, might as well roll with the FS. Too about another 12 throws with the Full. Again, a wall at 45'. Managed one at 46 and one at 47. But, I was leaving everything out to the right. Looking at the vid, not getting a full drive out of the back, so my right foot is closer to 3 than 12 and I can't work all the way around and get my right side through and left side open well. Left Foot. But, considering what was going on technically, not bad going 45 consistently. LWFD - 3 x stand, 3 x singles, about 12 fulls. Stands were out at 46-48', singles at 64ish, fulls were all at 70ish. There was another wall out there. Tech is feeling good. Just not hitting the finish. Not a good post. Left foot. But, again, happy with consistent 70 footers. Get the wheel rolling and fresh at a big comp . . . I feel good about a mid to high 70 foot throw.  p.m. Lift dwu Snatch - upto 165x3x3 PF Squat - work sets at 335, range 2.97 - 3.46 fps. most reps at 3.13-3.3 GMs - 225x10x2 sets  ------------- |
Posted By: phatmiked
Date Posted: 8/16/12 at 10:33pm
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Can't remember what I did on Monday. hmm Wednesday Linked up with a Podiatrist had her look at my foot. She is a cool doc. Wanted to see all the shoes I throw in, look at the various positions in the throws. She agrees, that getting up on the ball of the foot and rotating out of the back in the stone is the greatest cause of the inflammation, along with a couple other things. Boils down to alot of stretching and if its not cleared up as I am coming into the comps, she will hit me with a Kenolog (sp?) shot. We'll see. The thought of a needle being stuck into the epicenter of the inflammation turns me from an outie into an innie.  Anyway, Dr. Angie Schladoer and staff at Edelweiss Podiatry in Fredericksburg, TX is now on board as a sponsor for Team Dickens. If you are ever in the Texas Hill Country and have a question about, or issue with your feet, look her up. She is great. I love it when a doctor actually talks to you and is interested in what is going on with you. Tried to throw some light hammer in the p.m. But, was running late and there were a few people milling around the practice area b/c of 2 a days. So, I only got a few throws in before it got too dark. dwu LH - singles x 3, doubles x 3, fulls x 4 or 5 the singles were out around 90-95. The doubles were 105 ish. The fulls, were crap. ------------- |
Posted By: phatmiked
Date Posted: 8/16/12 at 10:38pm
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Today wanted to throw in the a.m., but too many irons in the fire. p.m. lift push/pull dwu PP - up to 225x2x3 sets, dropped to 185x3x2 sets BO Row - upto 235x10x2 Bench - upto 315 x single x 2 RDL - 315 x 20 Man, was obvious I haven't done PPs in a while. Felt awkward and wasn't snapping the 225 up. So, I set aside the ego and dropped to 185 to make sure I was being more technically proficient. The RDLs made it hard to breathe. And, and my a$$ was all swolt. ------------- |
Posted By: jsully
Date Posted: 8/16/12 at 10:47pm
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i used to have that problem with leaving them all out to the right.. without seeing your video I can't really say for sure, but if I had to guess I'd say you're rushing your upper body... not allowing your lower to push through first. this drill helped me a lot with that: http://youtu.be/11_lt8R-btY" rel="nofollow - http://youtu.be/11_lt8R-btY i break the drill up into 2 segments: the spin, then the throw itself. i perform the south african-ish spin and focus on holding my upper body back so much that I am actually looking to the left of the trig (9:00 if looking from the back of the trig) then stop my lower body from moving. So now, both feet are in place and on the ground and I'm REALLY torqued. From there, I hold that position as long as I can while I swing my left arm to open up (but keeping my shoulders square to the back as long as I can)... by the time my arm is open all the way, my hips are in place and I can post of my left to finish the throw.. Been tossing straight down the line or just a tad to the left ever since then. it should go without saying that as the drill gets easier and more natural, I start blending them both together, making them smooth, slow to fast, etc.. you get the idea just something to think about.. EDIT: should probably mentioned I'm hitting the same numbers as before with MUCH less effort and incredibly slower as well. I'm not to the point where I can speed it up yet without it breaking down so I'm not sure how much it's going to add to my prior PR..
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Posted By: Silverback
Date Posted: 8/17/12 at 8:52am
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I had a cort shot in the bottom of the foot before ( of course I have ) and it was not that bad. And it helped right away and loved it. And I love those tables the foot doc's have the way they elevate you way up to stand there and look at the foot.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 8/17/12 at 12:04pm
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Thanks for the input Jake. Good stuff to incorporate. I have done about a billion of those wheel drills/center pivot drills. I will post some video when I get a chance. In it you can see I'm just not getting around with my leg sweep and drive out of the back, so I have so far to work the right foot, hips, body, that i am blocked and can't get a good finish. I feel pretty confident that once I get the left foot rehab'd it will come along. And, the foot is already feeling better. Funny, I know, I know, I know the value of stretching. But, I have been neglecting my feet/calves in my stretch routine. So, it comes back to get me. Myles, the elevator chair is sweet. I hope I don't need the shot. Mikey don't likey needles. Even when I donate blood, I have to take a few minutes to get my mind right before I let them stick me. haha ------------- |
Posted By: jsully
Date Posted: 8/17/12 at 1:27pm
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interesting point about the leg sweep. I try to lead with my left knee (before my upper body)... from there, I try to push my knee down which loads my left a bit harder for the sprint. At that point, its almost identical to the sprint in a wfd (for me at least). I've seen guys lead with their heel, which is obviously much different, but the way I had always treated the sprint was to attack it head on, keeping my left arm up and looking out over the trig. From there I used to always pull my left leg AROUND which really hurt my timing and caused a lot of issues with my groin. Instead, now I "stick" my left leg just like I would with a wfd. Have seen much improvements.
anyways, take care of that foot. Looking forward to seeing you in a couple weeks. Stay healthy my friend.
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Posted By: jsully
Date Posted: 8/17/12 at 1:29pm
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hmm... re-reading your response I can't tell if you meant your left sweep in that drill or in the full throw, haha..
regardless, the wfd sprint might help you mentally. think of placing your right then sticking your left just like you would in a line drill..
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Posted By: phatmiked
Date Posted: 9/13/12 at 5:17pm
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Posted By: jsully
Date Posted: 9/18/12 at 7:05pm
| hows the abdominal feeling? |
Posted By: Silverback
Date Posted: 9/24/12 at 5:33pm
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Had a great time this weekend bro, thanks
------------- Mule Sportkilt AST Sport Supplements |
Posted By: BKetch
Date Posted: 10/07/12 at 4:45pm
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http://www.youtube.com/watch?v=lAx-hMCrHwo&feature=plcp" rel="nofollow - http://www.youtube.com/watch?v=lAx-hMCrHwo&feature=plcp ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: M-BAAB
Date Posted: 10/10/12 at 5:53pm
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Dick- Hapy is coming in town Tuesday 16th and we're gonna train at my place and eat TexMex after - interested? ------------- 51 , 72 and 15 at 50 |
Posted By: phatmiked
Date Posted: 10/17/12 at 10:01pm
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Stories of my demise are greatly exaggerated. Life has just been chaotic. My javelin technique will be studied for ages to come. Big Mikey, sorry I couldn't make it over. Just been too crazy. I have been training. This is week three of the OS for me. First 4 weeks I'm just working on some strength conditioning and working out imbalances. Latest session: Tuesday 15 Oct Squats had to make it fast b/c I had my first PT session for my ab in the same afternoon dwu Squats: 135x8x2, 225x6, 315x3, 365x1, 315x3, 315x20 about 4 minutes of heavy breathing Finally got a new GP and a referral for PT. I have avoided doing anything that might stress the Abdominus Erectus; no hammer, very little throwing, testing it gently, etc. So, first session, give the guy all the history and what I do. Cool thing, he says, "Highland Games, that's awesome. Maybe we can sponsor you." Sweeet. He checks out the area just lateral to my belly button on the right side. I had a minor umbilical hernia repair done in 2004. Looks like there is some scar tissue and adhesions in that area. Guess what stresses it and lights it up? Yep, the ol' scottish hammer. We start with some ultrasound followed by some semi-painful digital manipulation. Got some bruising today. Good news is that he thinks we should be able to break it up and be better than before. Sweeet. Looking for more PRs in hammers in '13. I am going to endeavor to get back on the posting trolley. side note: got a good base beard going. Here's some multi media for to jazz it up:  ------------- |
Posted By: phatmiked
Date Posted: 10/17/12 at 10:04pm
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Myles, I enjoyed seeing you at Loon, as well, my friend.
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Posted By: Silverback
Date Posted: 10/18/12 at 8:47am
------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 10/18/12 at 9:47pm
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That's alotta beefcake to fit in one frame. Loon. Such a good time. I would like to share an "occurrence" I was part of while at Loon this year. My therapist says I am ready. --deep breath-- I was chatting with Will Barron and Rob Hamelin during a little down time. Rob made the following statement, "You could be another Barron brother." Will agreed, "Haha, yeah he could". Then Rob followed with the comment that has had me doing double time with my therapist for the past month: "Actually, you look like a love child from Will Barron and Craig Smith." Rob, my therapist said to thank you and offered you a ride in her new beemer if you are ever in the Texas hill country. True story. ------------- |
Posted By: phatmiked
Date Posted: 11/06/12 at 2:22pm
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That really is a true story. I can't even spell traine anymore ------------- |
Posted By: phatmiked
Date Posted: 11/23/12 at 9:18pm
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Guess I should be logging. Ended up taking 2 weeks for deload cuz all my prof's wanted papers, tests, group projects, etc. Last week. But, this week was the first PF week in the first PF cycle for the OS. Unfortunately, I have misplaced the USB and power cables for my PF. WTF?!?!?! Today dwu hang cleans - upto 291x2 speed bench - upto 205x3x6 sets BO row - 225 x 20 OHP - 135x12 RDL - 315x20 I was pretty happy with 291x2 hang cleans considering it was the first cleans session of the OS. And, I was feeling quite slow and unpoppy. So, pleased. Beard growth is good. Thinking I will work more hypertrophy this OS. Seems to me if I can increase the size and number of muscle fibers and then train them to all fire powerfully, then that should translate into throwing stuff farther. http://www.youtube.com/watch?v=L7nA1gUuviw&feature=BFa&list=UUmKcDfYUy8kv0WHDm9yayRA" rel="nofollow - oldie but goodie ------------- |
Posted By: phatmiked
Date Posted: 12/04/12 at 10:42pm
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Finals. This log should get more interesting starting next Wednesday ------------- |
Posted By: grasshopper
Date Posted: 12/05/12 at 5:23am
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Good luck! You can hide cheat notes in your beard!! ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: phatmiked
Date Posted: 12/12/12 at 3:07pm
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Finals are over. Skwatz today.  ------------- |
Posted By: phatmiked
Date Posted: 12/12/12 at 9:27pm
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So, did some skwatz. dwu muscle snatch - up to 155 for a couple of triples. BS - up to 475 for a single, drop to 405x5, drop to 315x10 lunges - 135 x 10 each leg GM - 225x10 some core work I like the muscle snatch. makes sense for a HG thrower. I think i will do more of these and start increasing the weight. Squat, the 475 felt good, stable, but a little slow. not too worried. it's the most i've had on m back since probably February. Look to see 500+ in the next few weeks. So, my 2012/13 protocol will basically be the same as last year: alternating Strength and Power cycles. each 3 weeks. I think I may be the only one still on the Power Factor band wagon. I likes it. If any of you have fallen off the wagon, let me know and I will buy yours. I dropped the base station on the moniter and cracked it. sucks. big, black mark right in the middle of it. but, the wattage display still works, so i am golden. going to work more conditioning and hypertrophy in this year. seems like the more muscle fibers i have to condition to be powerful, the more power i will produce. Quick review: October was mostly GPP, November was mostly the first PF block. Short term way ahead: I have the next month off for winter break. so, i will be working a two a day plan leading into N/S. light, technical throws work in the a.m., lift or condition in the p.m. Saturdays will be a be a full throws day. word  ------------- |
Posted By: phatmiked
Date Posted: 12/13/12 at 10:27am
you know, core work ------------- |
Posted By: Duncan McCallum
Date Posted: 12/13/12 at 11:13am
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You better be doing more than that! ------------- The man in the arena. |
Posted By: phatmiked
Date Posted: 12/13/12 at 12:59pm
I'm doing these, too: ------------- |
Posted By: Sean
Date Posted: 12/13/12 at 2:28pm
| Good choice. I'd do a couple of her too. |
Posted By: phatmiked
Date Posted: 12/13/12 at 9:11pm
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Little push/pull session don't normally lift two days in a row, but had my last final Tuesday evening, so pushed it to today. dwu Bench - upto 325x1, drop to 275x6, drop to 225x16 BO row - upto 275x6x3 sets strict BNP - 135x12, 135x8 lat pulldown JM press some bi and tri drop sets 325 didn't feel too heavy, but went up slow. most i've had on the bench since feb/mar. so, figure it will come around once the CNS has a few sessions. ------------- |
Posted By: phatmiked
Date Posted: 12/14/12 at 3:20pm
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some conditioning and core today dwu jeep push x 30 second intervals up a slight incline x 6 I've been doing this every Friday with one or two other fellows. This. is. good. conditioning. Love it. Talk about getting a pump. My thighs feel like they are about to burst. followed up with some core work. On another note: as of Wednesday I have gone soda/energy drink free. I had gotten to one or two monsters and 3 or 4 sodas a day. As Sir Charles would say . . . ------------- |
Posted By: phatmiked
Date Posted: 12/17/12 at 10:23am
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No throw on Saturday as I was over in Houston visiting my sister and getting a new tattoo, watching the Hobbit, and going to a Rennie Xmas party. But, on Sunday, I dropped in on my good friend Ed Cosner at his gym Powersport Strength and Conditionig: http://www.playhardtrainharder.com/" rel="nofollow - http://www.playhardtrainharder.com/ We talked training, highland games, life, you name it. Focus was on me picking his brain and discussing my program. Then worked some lightweight, technical lifting to help me improve my form and efficiency in pulling. dwu narrow grip muscle snatches deadlift I came away with some great info, a couple of things I am going to modify, and several new things I am going to incorporate into my training. Ed is THE MAN. If you are ever in Houston, make time to stop by his gym to train, to talk training, highland games, life, how to suppress an enemy unit with a ballpoint pen, etc. Ed is very, very knowledgeable and has a some amazing experiences to draw on and share. And, he gives great bro-hugs. (no homo, haha).  ------------- |
Posted By: phatmiked
Date Posted: 12/17/12 at 10:58pm
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Conditioning today. started with the dwu. Then 56# line drills x 10. Then a sort of medley of the following, most of which were down and back 20 yards each way: side shuffle, crossover, backpedal, 97# kettle bell suitcase carry, 300# tire flip, 60# D ball over head carry, bear crawl, KB swings x 10 each side, 60# D ball carry at chest, side shuffle, cross over, easy sprint, walk. I think that's everything. Lasted about 12 mins. Then went inside for some core work. video of line drills: ------------- |
Posted By: KiltBill
Date Posted: 12/18/12 at 4:48pm
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Wow Mike, if you have Big Ed coaching you this will be your year! Nice beard by the way. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: phatmiked
Date Posted: 12/18/12 at 7:00pm
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I hope so, Bill. Plan to build on the first half of last year and avoid injury, moves, and drama in general. today's workout: dwu 56# WOB x 10 Muscle Snatch - 135x3x4 sets FS - upto 405 for a single BS - 315 x 10 GM - 225x10 had to shut it down and skip any more accessories so I could pick the kiddos up from school. pretty happy with the 405 FS. This is the first time I've done an FS since last OS, prob March. Felt good and controlled. More there. Will dig into it over the OS. Hope to go 450+ No bar on the WOBs, just working on rhythm and catching the weight and really snapping the hips in a fast pull. no video. hope this makes up for it:  ------------- |
Posted By: phatmiked
Date Posted: 12/23/12 at 10:35pm
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thursday's workout, 20Dec12 dwu 2 handed 97# KB throws x 10 Inc - upto 275x1, drop to 225x10 RDL - upto 405x10, drop to 315x10 DB OHP - 75x12, drop to 45x8 seated row - 195x12 working the KB throws to really focus on a fast hip drive and pull. the 97#er was a little awkward. May drop to a 70#er, or do overheads with a 20# shot. I will prob go with the overheads since I am doing WFH on tuesdays. the pressing was less than impressive. Had 295 but let it drift towards my face and got stuck for a second. spotter reached down and touched it, then I completed. So, I won't count it. I told Sophie about my workout, and she said: ------------- |
Posted By: phatmiked
Date Posted: 12/23/12 at 10:40pm
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Friday workout: dwu push jeep for 30 secs x 5 buncha core this was the 5th trip: ------------- |
Posted By: phatmiked
Date Posted: 12/23/12 at 10:47pm
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Saturday: throwing dwu some open stone - mid 40's HWFD - mid 30's LWFD - low 70's HH - shaking head, haha felt good to get out and throw some. Things have been kinda busy, so I haven't started the two a day program I want to. But, I was feeling a little flat, and stiff, so I can't complain about how I threw. Hammer: I need to get reps in. Abs are feeling good. But, I am still guarding a little and not really letting the ball run. Leads to a weak finish. But, I did make an adjustment that is keeping me long through the finish. I expect that with a decent number of reps, it will be back on track. Sunday (today) dwu OHP - upto 205x1, drop to 155x14 DL - up to 501 for a single I am weak sauce in these two lifts. ------------- |
Posted By: phatmiked
Date Posted: 12/26/12 at 8:20pm
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snatch and skwatz today dwu muscle snatch up to 165x3 for a couple sets, I like this lift BS - upto 515 for single, drop to 405x8 Bulgarian Split squats - 50# DBs x 10 x 2 sets GM - 225x10 I'm pretty sure the 515 is the heaviest I've gone since switching to oly style squats a couple years ago. done triples with 500, but this should be the most actually on the bar. BSS's are a leg sweller  ------------- |
Posted By: Beau Fay
Date Posted: 12/26/12 at 8:39pm
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Only a guy who sported an 80's mullet as glorious as yours would post a photo of The Golden Eagle. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: jsully
Date Posted: 12/26/12 at 9:20pm
| His legs are so big it takes away from the rest of his physique. Just massive. |
Posted By: phatmiked
Date Posted: 12/28/12 at 10:52pm
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Thursday did a little push/pull dwu Bench -upto 315 for a single, drop to 275x5x3, 225x14 BO Rows - 225x10x2 shut it down and went home. I was flat. The bench was pretty much nothing but grinding. It was kinda weird b/c I would unrack the weight and think, "this ain't to bad", but then the reps felt heavy and slow. Xmas threw off my week. Today dwu push the jeep core yo ------------- |
Posted By: Alan H
Date Posted: 12/28/12 at 11:10pm
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Push the jeep. Hmmmm. Thanks.
------------- Alan Hebert Geezer-In-Training |
Posted By: phatmiked
Date Posted: 12/30/12 at 11:09pm
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Was going to throw yesterday, but was feeling beat. So, I took it off and just ate and hung out with family. today dwu OHP - upto 185x5x5 went 8 on the last set SGDL - upto 401x3x3 felt pretty good. wanted to focus on technique in the DLs. I have pretty much come to the same conclusion as my real close frien' P. Beauregard Fay, heavy deads aren't worth the risk to my lower back. I will continue to try to develop strength and technique, but between my mechanics and lack of real coaching in the lift, I won't push it right now. I am a thrower first. The strength is is to help me throw farther and be sexy. ------------- |
Posted By: Krazy40
Date Posted: 12/31/12 at 12:13pm
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Lol, looks like we may have a wave of people not doing heavy DL's. In a few years it will be just track guys who don't DL. God, I can hear Craig and Mark rants already LOL ------------- Jeremy Gillingham "Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
Posted By: phatmiked
Date Posted: 12/31/12 at 3:45pm
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well, it's more of a distinction between strong guys who throw, and actual athletes. I think there is plenty of evidence out there that shows you can train with sub-maximal weights and get plenty strong and very powerful/explosive. At my age, I need to train smart. Any injury could be enough to be put down. I intend to continue working DL variations in, and who knows, maybe I will actually develop the skill/discipline to stay back in my hips and not get high with them. Or, maybe I'll get stronger. haha ------------- |
Posted By: Silverback
Date Posted: 12/31/12 at 4:31pm
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I think you both should quit pulling deads, they are terrible for you and some long distance running and fasting would be best. Get Baab to join you please.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 12/31/12 at 6:30pm
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Myles, you should try to sell Big Gene on your new plan. He's the one that just matriculated up into your MWC class. He would definitely throw farther at 205
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Posted By: Silverback
Date Posted: 1/01/13 at 11:12am
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Geno and I actually hit each other almost every time we step on the field for a practice and for a lot of lifting days. There is no hope there, he is going to be off the hook and once again my sheaf record is going to fall, along with some other records.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: Jim Glover
Date Posted: 1/01/13 at 3:34pm
Yep. I'm trying to make the transition from lifter who throws to thrower who lifts. Entering my first 2 strongman events last year kind of derailed my training and took a lot of the fun out my training, throwing, and competing. So instead of worrying about getting a lot stronger and throwing, I'm going to focus on throwing and staying healthy. ------------- "A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay |
Posted By: Beau Fay
Date Posted: 1/01/13 at 9:04pm
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I'm still gonna pull deads, just gonna moderate the % and volume. There's life in these lumbars yet! ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: phatmiked
Date Posted: 1/02/13 at 12:07am
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nobody's gonna call me on the "strong guys who throw, and actual athletes" comment?? lame-o's
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Posted By: C. Smith
Date Posted: 1/02/13 at 12:35pm
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No. I did chuckle while thinking about it though. ------------- |
Posted By: Sean
Date Posted: 1/03/13 at 7:59am
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Nothing wrong with heavy deads.
MAXIMAL deads? That's just not a place most guys who throw need to go as often as most do. You don't really need to max that sucker out every month. I mean strike when the iron's hot, sure, but if you already pulled a big one last month, build that submaximal stuff up.
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Posted By: phatmiked
Date Posted: 1/04/13 at 7:59pm
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been a deload week. Wed massage in the mid day.  p.m. some throws and light lift dwu stone, stone, and more stone - turrible stone session HH - actually felt pretty good technically. nice tempo throws gym - FS - 225x3x5 this is what throwing the stone felt like:  ------------- |
Posted By: phatmiked
Date Posted: 1/04/13 at 8:04pm
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Lift today - more deload dwu bench - 185x8x5 seated row - 150x8x5 DB OHP - 40x10 Hyper Ext - 10x3 some bi/tri's Pec Deck - 3 sets of something Pec Deck is prepping my cleavage for the possibility of a pose down at N/S  ------------- |
Posted By: phatmiked
Date Posted: 1/08/13 at 2:34pm
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threw some yesterday os and lwfd. felt pretty good. nothing outstanding, but the body and positions were all working better. deload is over. man, what a deload it was. in-laws were in town, too. lots of food. wonder if I cracked 275? ------------- |
Posted By: phatmiked
Date Posted: 1/08/13 at 9:16pm
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some snatch and speed squat dwu hyper X - 10x2 muscle snatch - upto 175x2x2 speed squat - upto 315 x 3 x 8 sets GM - 225x10x2 bi/tri core like the hyper X to warm up the lower back. looky lew ------------- |
Posted By: phatmiked
Date Posted: 1/09/13 at 10:49pm
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lite day today dwu hyper X - 10x2 rvs plank - 10x2 stone drills core lower back has been tight for a week or so. Decided to work some prehab with the Xtensions and planks. funny how a little TLC makes a difference. ------------- |
Posted By: phatmiked
Date Posted: 1/09/13 at 10:50pm
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oh yeah. Been overhauling the site. Take a look and feel free to provide some feedback. http://teamdickens.org" rel="nofollow - http://teamdickens.org ------------- |
Posted By: Mike Beech
Date Posted: 1/09/13 at 11:14pm
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Can I be the water boy for Team Dickens? ------------- http://www.txceltics.org" rel="nofollow - Texas Celtic Athletic Association http://www.throwbros.com" rel="nofollow - Throw Bros. - Aaron vs. Mike |
Posted By: phatmiked
Date Posted: 1/10/13 at 8:47am
Spot's taken ------------- |
Posted By: phatmiked
Date Posted: 1/10/13 at 10:46pm
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lift today, some dynamic push and pull dwu hyper X/reverse plank - each 2 sets x 10 reps PF bench - work sets at 215x3 for 8 sets, all about 3.0 fps RDL - upto 405x10 DB OHP - 80x8 drop to 40x9 DB BO Row - 100x20 each hand JM press - 135x20 some by and tri for the pose down Feeling good. Looking forward to next weekend. Going to be legendary. ------------- |
Posted By: chirolifter
Date Posted: 1/12/13 at 6:05pm
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Good work bro.. Looking strong... Far throws next wk.. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 1/12/13 at 6:40pm
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We ready? ------------- Mule Sportkilt AST Sport Supplements |
Posted By: phatmiked
Date Posted: 1/12/13 at 9:39pm
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Myles, I'm feeling good. I think the south team is gonna be alright. Geno, I'm hoping to have a good year. Had a session with a guy named James Parman today. Good session. Got my stone back on track quite a bit. I was getting pretty frustrated with it. Lots of drills working through some old, bad habits. Still have some work to do and lots of drills to get the technique closer to 100%. But, really happy with the session, and results after one session. Only pulled the tape on a few throws, but they were 47-49' at about 75-80 percent. Again, good session. ------------- |
Posted By: chirolifter
Date Posted: 1/13/13 at 7:14pm
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JP.......... Your lucky bro.. Eat it up!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: phatmiked
Date Posted: 1/15/13 at 11:15am
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yesterday some CNS priming dwu muscle snatch - 135x3x3 PP - 135x3x3 Jump Squat 135x3x3 Hyper X/Back planks - 10x2 each ------------- |
Posted By: jsully
Date Posted: 1/15/13 at 12:10pm
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did I see you doing pistol squats in here or was that someone else?
even if you weren't, this is impressive. Mainly because I can't even do a pistol squat, let along a pistol squat into a box jump.
carry on.
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Posted By: phatmiked
Date Posted: 1/16/13 at 8:34am
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yeah, i do them for reps as part of my warmup . . . haha. no, I'm pretty sure I can't. I'd be surprised to see anyone over 200 lbs do one. Impressive flexibility and balance involved in doing them. maybe they should be added to the white board. ------------- |