Here is todays throws.

Light Wt for distance.

3 throws, best of 27'

3 throws, best of 27' 6"

Braemar (it's actually an open stone ~17lbs but I was practicing it as a braemer)

3 throws, best of 26'

3 throws, didn't hit my previous mark.

Then I did 4 more throws with the braemar and I was getting it close to the marker I had at 27'6" so I know I was somewhere around 27' but I didn't bother to measure.

I might throw again later in the week. Still new to all of this, so balancing lifting and throwing will take a week or two to get down. My right knee is pretty sore so I am going to ice that. I will also try to get some videos up so I can get some tips on my form/technique.

95 x 10

95 x 10

135 x 6

155 x 6

185 x 6

205 x 5

wide grip

155 x 15

inverted rows

4 sets of 10

Looking back yesterday I guess what I did were just some standing throws with the open stone. Now that I figured that out I will try and go out another time this week and actually work on some spinning or gliding as well as get some actual braemar throws in too.

OS: Standing 15 throws all right around 25-26' meh. Tried to spin on one throw and I tossed the rock about 10 feet. Tried the glide and I got it about 16'.

Lwfd: 8 throws give or take. Worked on staying on my toes, I only do 1 spin on these btw. Best of the day was 27'  which would be a PR but I wasn't really measuring. 

I think I'll structure my days like this.

Monday: Pressing

Tuesday: Throw

Wednesday: Lower

Thursday: Off

Friday: Off

Saturday: Throws

It'll be weird only "lifting" twice a week but it's a lot more fun to throw and I can do it more than once a week. Carrying 500lb yokes and lifting 300lb atlas stones gets old after awhile.

did about 5 min on the bike to warmup.

Hang Cleans

95x5

135x2x5

155x5

Push Jerk

135x4x6

CG Bench

135x10

155x2x8

1 Arm DB Snatch

35x5x2

Chins 

bw x 15 total reps

BB Curls

bar x 50 total reps

Bike Intervals

x 10 min

I did the 1 arm db snatches for fun with short rest. They were ok, probably could have gone without doing them. Might do them at the beginning instead of the middle next time. Back when I weighed much less I would pump out sets of 15-20 reps on chins, my goal is to get back to that even it is only for 1 all out set.

some stretching and mobility for the lower body.

cleans

135x2x5

155x3

185x2x3

Front Squat

135x2x6

185x2x5

225x1 3 sec pause

OHS

5x5

Good workout. I did the overhead squats just for some extra volume for legs. I will keep them in as I believe if anything they will keep my shoulder mobility up and provide extra work for my rear delts. 

Axle Clean and Press

I worked up in singles I think my last single was 205, I cleaned 235 but missed the press.

Car DL ~450lbs

4 sets of 3 reps

1 set of 12 reps

Farmer Walk

100x60'

150x60'

150x60'

240x60'

This wasn't bad considering after my last set of car DL's I puked for about 10 minutes and I was using 10lbs under contest weight for this.

Atlas Stones

200x1 @54''

245x1 @ 54''

265x2 @54''

Overall good day, I am just going to train up to the show since I need as much practice with the implements as possible.

bench

bar x 30

95x10

135x8

155x6

185x6

205x5

supersetted every set with face pulls, probably did close to 50 reps of those.

Axle Press

60x10

80x8

110x6

110x6

supersetted ever set with tricep pushdowns, it was a good combo.

DB Bench

60's x 15, 13

BB Curls

70 total reps.

I've got one more event day this Saturday leading up to the show. My low back has been and aching since last saturday, stupid car deadlifts. Been stretching and using the reverse hyper a lot. Maybe I just need to drink more?

This was my first sanctioned strongman show and I competed in the open middle weight class which was the 200-242 class. I weighed in at 225 which is the biggest I've ever been so that was cool.

First event was farmer walk and yoke walk medley, 220 and 550 respectively. Farmers was easy but the yoke was ridiculous. I finished the medley with 2 seconds to spare and got a PR with the yoke as I have never gone over 500lbs before. 

Next up was the conans wheel. This was 630lbs and I felt confident going into this event as I had gone up to over 700lbs. 

Next was the axle clean and press. My overhead press has always been a weakness. I had some strong workouts leading up to the contest but by the time I got to this event I was pretty gassed. I missed my opening attempt of 240, but got the clean. 

Next was car deadlift, I dont think my long limbed body is good at being scrunched up in weird positions and trying to be strong at the same time. So I zeroed this event also.

By this time I had suffered a lower back injury and was in a lot of pain. Next up was atlas stones,  one strongman event im kind of good It was a 290 stone over a 52'' bar. I went in for my first rep with a lot of confidence despite my back being destroyed. I lapped the stone easy it felt super light. As I was going up with the stone my lower back seized on me and it felt like someone stabbed me in my erectors with a frozen baseball bat stuck with nails. I dropped the stone, tried to regain my composure and go for another attempt. I get half way up and my back gives out. Another zero event.

overall it was a good experience. the open class is a very competitive class. I think one point seperated 1st and 2nd. Both guys who finished first and second clean and pressed a 320 axle. I'll do another show in about 3 months once my back is healed up.

Cant remember the last few workouts so I'll just start from this past Saturday.

Cleans from blocks

95x3

145x2x3

185x2x3

205x1

220x1

240x1

Push Press

115x3x5

155x3

185x1

Cleans

95x5

145x2x3

185x2

205x1

235x1

Front Squat

185x3x3

205x3x1 all pause

Snatch Grip DL all the way to the ends

245x2x3

285x3

305x3x1

65x2

75x2

85x2

90x2

115x2

135x2

140x2

115x2

135x1

155x1

175x1

185x4x1

205x1

135x3x3

135x3

155x3

185x3

205x3

225x3

225x1 6 sec pause

225x3

good workout. going to do some bodybuilding stuff tomorrow with a friend for upper body.