TRAINING LOG: John Pilling
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Topic: TRAINING LOG: John Pilling
Posted By: John Pilling
Subject: TRAINING LOG: John Pilling
Date Posted: 9/10/13 at 10:57am
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I thought I would start keeping a training log here since anyone outside of the Michigan throwing crew has no idea who I am. Hopefully some of you will be interested in following my training. I have always kept a log of my training but thought I would put it here as well. So this will be the start of it. I have a Track and Field throwing background having thrown for CMU. I graduated in 2007. I have continued to throw the disc and hammer since graduating from college as I help run and coach the Dynamo Throws Club of Mount Pleasant, MI. I spent the first half of this year competing in the disc and a little hammer during the college outdoor season then turned my focus to highland games full time for the second part of the season. I have been doing highland games for a little over one year. My first games were the Saline Celtic Fest last year in July. My brother Greg lives in Saline, MI. He signed me up for the games so we could take a stab at it together. After competing in those games I was hooked and started looking for other games I could get into. Up to that point, I had been doing body building for a couple of years so my strength was decent but I had not done any dynamic or plyometric work for a long time. My weight was sitting in the 225 lbs to 230 lbs range. I decided that I wanted to take a real shot at the highland games for the 2013 season so I started looking to put together my training plan for the next year. After checking out Training lab, I decided that it looked like a solid program so I decided to commit to it. I made some changes to the program along the way, but stuck to it for the most parts with only minor programming changes. By the time I got to the throwing season I was up to 255 lbs and had gotten quite a bit stronger. The program got me to where I wanted to be strength wise, so it did its job. I was ready to throw some heavy weight around. My base stats: Height: 6'2'' Age: 32 All throwing Bests are from this season. Braemar: 40'10'' Open Stone: 56'0'' HWD: 37'0'' LWD: 80'3''HH: 105'2'' LH: 124' something Sheaf 16#: 32' Sheaf 20#: 31' |
Replies:
Posted By: TheJeff696
Date Posted: 9/10/13 at 12:12pm
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YES! Good to see you on here my man! Welcome! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: rknebel
Date Posted: 9/10/13 at 12:28pm
| John, we know who you are. Can't put up the kinda numbers you are and not turn some heads. Looking forward to following your training log. |
Posted By: John Pilling
Date Posted: 9/10/13 at 4:18pm
| Thanks guys. |
Posted By: John Pilling
Date Posted: 9/10/13 at 4:22pm
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Minnesota Ren Fest Amateur Championships: This was a great weekend and an awesome field of throwers. Thanks to Kevin D, and crew for putting on a great games. It was a hot and sunny day, just the way i like it. I knew going in that I needed to bring my A game if I wanted a good shot at a top finish. Unfortunately that did not happen in all events and I dug a pretty deep hole early. It was great to meet all of the guys there. I am fortunate to take the field with such a group. Here is a quick breakdown of my weekend: Open Stone 16.7#: It felt like it was going to go far. Pretty easy to tuck. I was almost there is just did not hit one. I thought it was going to go farther. No excuses here just did not make it happen. Everything felt fine. Finished 3rd.
HWFD: 32'6'' This is the event that broke me. I felt like a newb throwing it. I totally lost my first throw. Probably went 20 foot or so. I guess I just got all goofy in my head or something. I felt embarrassed for myself the way I was throwing this thing. At least I learned what not to do. Finished 9th. This is a weak point in my game I have to fix ASAP. I had been hoping to go 37+ LWFD: 67'7'' I thought I would turn things around with this event but continued to struggle. The combo of the weight not being a flyer and me doing weird things made this another bad result compared to where i usually throw. Finished 6th. HH: 94'9.5'' Not too bad. My first throw felt like it was going to be good but when I went to release it, I had way to much spray tacky and was pretty much stuck in my hands. It completely killed the throw. It went 85' or something. The last two I just got a little tight and didn't get it out there. Most guys were having trouble with the surface as it was really dry and dusty. I did not find it to be too bad as I usually only use one blade on my right foot and my blades angle down. Ground was pretty torn up after round one. Finished 4th. Caber 1:00 This was a pretty thick and heavy stick. Glad it was not very long. I ended up dumping my fist pick. I kept trying to run with it but it kept popping off my shoulder to the right. I ended up turning it the last two tries. Second, a 10:00 or something and last try was the 1:00. Finished 3rd. Sheaf 20#: 31' - PR Coming in this was an event I was worried about because I do not have a lot of experience with the sheaf. I ended up with no misses through 31' and did not clear 33' 3 others cleared the same height but I got this one on a count back. Finished 1st. WOB: 16'' tied PR This was an event I knew would be important to clear heights on the first attempt. I almost went out at 15 but got it on my last attempt. Cleared 16' on my 2nd or 3rd attempt. Missed 16' 6''. . Finished 5th or 6th I can't remember. Next comp. Is Sept. 14th Michigan Ren Fest. |
Posted By: SeanUrq
Date Posted: 9/10/13 at 7:54pm
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Its good to see ya posting John. Look forward to throwing with you again next season. ------------- Mean Well, Speak Well, Do Well |
Posted By: John Pilling
Date Posted: 9/11/13 at 8:38pm
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Sean, i figured it was about time to get this going. Before any of my lifting i will do anywhere from 30 to 50 reps of increasing weight before i get to my working sets. On paper a lot of my workouts look really short on paper but they have all of the warm up sets.
9/9/2013 Was not feeling too bad after a 12+ hour drive back from Minneapolis. Hip/lower back flexibility was down a little after sitting all day Sunday. Speed work: Box Squat 16 inch: 6x2 @355 Bench Press: 6x2 @ 225 Good Morning 3x10 @135 slow down explode up 9/11/2013 Felt like it was 75-80 degrees in the gym today by the window where the squat rack is. No problem breaking a sweat to say the least. Front side raise warm up Speed Work: Push Press: 6x2 @ 155 Deadlift: 6x2 @ 335 i use double overhand grip until my working sets then switch to alternating grip. |
Posted By: John Pilling
Date Posted: 9/12/13 at 3:48pm
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9/12/2013 AM Snatch Close Grip: 155x3 / 185x3 / 205x3 / 225x3 Pull Up: 10 / 10 / 7 / 6 Single Arm DB Row: x8 145 / 145 / 145 Rear Delt Fly with cable: x10 7.5 / 7.5 / 7.5 Sword Draw (rotator cuff) x10 7.5 / 7.5 / 7.5 PM Hammer winds x12 each direction: 12 lb hammer 2 sets 3 wind hammer throws no boots at 70% x10 |
Posted By: John Pilling
Date Posted: 9/24/13 at 10:48pm
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9/14/2013 Michgian Ren Fest: Round 2 Great day with big crowds out to watch some throwing. Frank Stasa keeps the competition moving fast to keep the croud entertained. We took two throws in the Braemar, Open Stone, 60lb hammer and WOB (2 misses and out) Caber was three rounds. I can't remember my marks as most events are much heavier than normal due to the venue size. Awesome games with a very enthusiastic crowd. I can't remember all of the disctances... 32# Braemar: somewhere in the 32 foot range??? 22# open Stone: 40 foot something??? HWFD: 38'4'' PR! 60# Hammer "Black Death Hammer": 40'4'' Death Hammer PR! WOB: 14' jumped to 16' because everyone was out. Missed both pulls. Caber: 3 different cabers: 1. Biggest caber (used in the Pro comp) 19 foot 110 lbs? I don't know i might be way off. 1:00 2. Small Caber (everyoen turned a 12:00) 12:00 3. Triple bend caber 12:00. |
Posted By: John Pilling
Date Posted: 9/24/13 at 11:04pm
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Monday 9/16/13 Weight 255 Speed: 18 inch Box Squat: 5x2 @325 Bench: 5x2 @225 (still dealing with a slight shoulder injury from a bad clean grip snatch a month ago) Good Morning: 3x10 @135 Cardio: Mens league hockey game. Fast paced game. I was pretty gassed by the end of the firs period. It is good for me. Most of my cardio is playing hockey. It keeps me off the treadmill. Wednesday 9/18/2013 Speed Push Press: 5x2 @ 160 Deadlift: 5x2 @ 315 Tri Overhead w/DB: x8 85/100/105 Rope Pushdown: x8 50/60/70/50 Thursday 9/19/2013 Cable Row: x8 200/220/240/260 Strict Lat Pulldown: x8 200/220/220 Sword: 3x10 @10lbs No practice throws this week. Didn't fit them in. I need to not let this happen. |
Posted By: John Pilling
Date Posted: 9/25/13 at 12:00am
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Saturday 9/21/2013 Harrietsville Scottish Heavy Events Harrietsville Ontario. (Just outside of London Ontario) This was a great games put on at Berle and Sandy Conrads place in Harrietsville. It was my Canadian Debut in the HGs. I am originally from London and my parents still live there so it was great to go there to visit and throw. It rained all night before the games and was raining pretty steadily right up to the stat of the games at 11:00am. The field was a little wet but with the skies clearing it made for a fairly nice day. Threw Open class: A couple of Ams a couple of Pros and a Couple of Masters. Took 2nd 28lb Braemar: 33'9.5" 3rd 20 lb Open Stone: 42'1'' 3rd WOB: 15'6 2nd (count back) HWFD: 40'9'' PR 1st LWFD: 75'3'' timing was off. This is why i need to practice. 2nd HH 87'11 boo...season worst by 7 feet. 3rd? LH 123'5 Felt pretty good. Not sure why LH went so much better. Usually they are about 20 feet different. 1st 20lb Sheaf: 26' They gave me a bonus try and i got 28 pretty easily. I know it does not count but it made me feel better  I was watching the sheaf as i released and kept hooking it to my right. Sheaf was wet from being thrown earlier in the day. We had to duct tape that thing up a couple of times to keep it together. That poor sheaf took a beating. 2ndCaber: 12:15: windy... 1st |
Posted By: BrainSmasher
Date Posted: 9/25/13 at 12:55am
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Nice work with HWFD PR's 2 weeks in a row! And a 60lb hammer... that sounds terrible, but I kinda want to try it. ------------- Luke Crowley Everything. All the time. |
Posted By: John Pilling
Date Posted: 9/26/13 at 7:42am
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Thanks Luke. It is funny how much more fun HWFD is when i don't let it throw me around. You are right the hammer is terrible...that is why it's fun to throw. It has a steel handle with light knurling like a barbell on the end. I can't wait to throw it again next year. https://www.facebook.com/photo.php?fbid=10101713026443288&set=pcb.10101713031493168&type=1&theater If you want to check out a pic of the hammer. I also have it as my facebook pic right now. |
Posted By: John Pilling
Date Posted: 9/28/13 at 9:01pm
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Tuesday 9/24/2013 256lbs Box squat 18 inches: 4x4@405 Bench Press 295 3x4 then 275x2 feeling torn up (slow negative with pause at bottom) Good Morning 135 3x10 Took 1 pull at my 95lb 19.5 foot ironwood caber. Got it to about 80 degrees on the uphill. Called it a day as i had to go back in for a team hockey training session. I figured 1 attempt was better than none. Wednesday 9/25/2013 Neighbors were cutting down their Elm tree in the front so i was out watching. As the crew began cutting it up i was checking the tree for any branches that would be a nice beginner caber. I found a good branch and had the guys cut it for me. I all had to do was haul it 80 feet to the side of my house. It was a good start to the day. One more caber for the collection (12'6'' 35 lbs with the bark stripped off.) Now my wife Lindsey can start working on the caber. Thursday 9/26/2013 Push Press: 205 4x4 slow negative Deadlift: 405 4x4 Cardio: 1 1/2 hours of drop in hockey. I went straight to hockey from my lifting session. This was probably a bad idea. My legs were shot. It was a rough skate. Saturday 9/28/2013 AM Clean high pull: x3 @ 135/165/215 just keeping it light and fast. Cable row: x8 @ 200/220/240/260/270 Pulldown: x8 @ 200/220/240 Sword: 2 sets of 10@10lbs Internal and External rotation: 2 sets of 10 @ 10lbs Wide cable row: 3x10 @ 70 PM approx 12 throws with the 16lb sheaf. Working on using my legs. i was also going back and forth between my 2 tine and 3 time fork. I was liking the 3 time fork alot better. I will probably stick with it from now on. |
Posted By: John Pilling
Date Posted: 10/03/13 at 3:50pm
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Monday 9/30/2013 AM 257lbs Speed week Box Squat 6x2 @330 all warm up sets were regular squats taken to parallel. Bench Press 6x2 @235 then 4x2 @ 185 Good Morning 3x10 @ 125 PM Hockey Game Wednesday 10/2/2013 Push Press 6x2 @155 Deadlift 6x2 @335 Rope Pushdown x10 @ 70 / 70 / 80 / 80 Lower body stretching 15+ mins: Hamstring/Groin/Piriformis/Hip flexors/Quads etc Thursday 10/4/2013 AM Cable Row x8 @ 200/220/240/260 Clean High Pull x3 @ 135 / 185 / 235 / 265 PM Hammer winds both directions x10 12lb / 12lb / 22lb / 22lb Internal / External rotation w/ red band |
Posted By: John Pilling
Date Posted: 10/07/13 at 2:29pm
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Trenton Scarecrow Festival Hybrid
Highland Games / Strongman. Saturday 10/5/2013 This is a fun games put on by Ken Crum down in Trenton MI. This is a super laid back competition. A nice way to wind down the season for a lot of the guys. There is nothing like hanging out with friends and having a good time throwing / lifting heavy things. Braemar: 38' something Truck pull: 17 Seconds(Arm over arm. Might have been around 100
feet. A little downhill) Caber 12:00 Keg clean and press 130lbs: 14 reps
(shut It down at 30 seconds) Wanted to leave some in the tank for WOB
and I was gassed) This was a tiring event for me. Props to anyone who does strongman and excels at this! WOB: 16' Had one decent pull at 17', hitting the lower part of the bar. 100+ lbs Alpine stone: 14+ feet
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Posted By: John Pilling
Date Posted: 10/14/13 at 12:37pm
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Monday 10/8/2013 Squat 225x10 / 225x10 / 315 3x3 Bench 185x10 / 185x10 225 3x3 Wednesday 10/9/2013 Push Press 135 3x6 / 155 4x2 Deadlift 335 3x2
Thursday 10/10/2013 Pull up x 12 / 8 / 5 / 5 Cable Row @200 3x8 Single arm DB Row @110 3x8 Hammer Winds w/12lb hammer |
Posted By: John Pilling
Date Posted: 10/14/13 at 7:42pm
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Indianapolis Highland games and
Festival
Nice weather in the 80s. Well run and fun games. One of my favorites for the year. We were throwing with a big group as the As, Bs and Cs were all together. Might have been 17 guys? Sometimes it was a while between throws. Open Stone: 49' 10'' Could not find a good handle. Stone kept falling out. HH: 97'+ in extras My 3 winds were only going high 80s so I switched over to a dynamic 2 and it started to go somewhere. HWFD: 37'+ 39'+ in extras LWFD: 74'+ Kept throwing flat along with other technical errors. WOB: 15' went to 16'6 but only clipped the bar two times. Jeremy Gillingham Jumped in to take a few demo throws at the higher heights. Caber: 12:30 on the big oak qualifier. No other Ams turned the caber. Jeremy threw the big caber with me as a demo to give me a break between throws. It was much appreciated. The comp caber was a bit shorter but heavier than the qualifier. Turned a 1:00 Jeremy got a 12:00 in his last one. Sheaf: 16lb: 34' Jeremy was in on
this one too. This was probably my last games for the season. I will take a down week then go back into some high volume work for a while to re build my base and hopefully get a little heavier and stronger for next year. I had not set a lot of number goals for the year but had a few that i wanted to hit like 40 and 80 in the LWFD and HWFD, which i did. Most of the other events i just left open to see what i could get. I am happy with my numbers for my first full year. The only two events i felt i left a little on the table were the light hammer and light sheaf, but they were also events i only threw a few times. We will see where this off season goes. A few people have asked me if i am going pro next year. Would i like to? Yes, Do i feel i know enough people yet? No. I don't have to make any decisions any time soon. For now, back to the weights.
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Posted By: John Pilling
Date Posted: 10/18/13 at 9:03pm
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Wedesday 10/16/2013 Down week OH Squat: Bar x 10 / 95 x4...Right shoulder was pretty angry so i called it a day for this lift Front Squat x10 135 / 225 / 245 was hoping to get to to 315 but my core and upper back were wasted. So tired. RDL x10 135 / 135 / 135 DB Bench slight incline x 10 80 / 90 / 100 x8 Friday 10/18/2013 AM: 1.5 hours of drop in hockey with a bunch of the local college club hockey guys. Great workout. PM: DB shoulder press x 10 (20x20) / 40 / 50 / 60 7+3 DB Front/Side Raises x10 10 / 10 / 10 slow DB V raise x12 7.5 / 7.5 / 7.5 Rope Pushdown x 12 70 / 70 / 70 |
Posted By: Nathan Parker
Date Posted: 10/18/13 at 9:15pm
Looking good john! I saw on FB you didn't get selected for north south. What's a guy got to do?  ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: John Pilling
Date Posted: 10/19/13 at 9:56pm
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Thanks Nate. Yeah, I was hoping to get the nod. I'll just have to come back bigger and badder. The up side is that it makes my off season programming easier. Saturday 10/19/2013 Single arm cable rows 50x20 x12 70 / 90 / 100 / 110 / 120 Pulldown x12 140 / 140 / 140 (70 each arm) Sword Draw x 12 10 / 10 / 10 High Volume coming up next week. |
Posted By: Nathan Parker
Date Posted: 10/19/13 at 11:15pm
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Wrapping up high volume this week. Thank goodness. You should talk Greg into posting in here as well. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: rob meulenberg
Date Posted: 10/20/13 at 2:52pm
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John, I am sure you have already thought about this, but in case you didn't, I would contact all the ADs of the games you have done that have a Pro class. See if you can get in. Also, talk to Jake Sullivan, as I believe he too did not travel much as a Am and still did "okay" in his rookie season. lol Of course, Jake's success in getting invites probably stemmed from both being proactive in asking ADs, and then kicking serious ass once he got onto the field, which secured invites to the big games. Your numbers are obviously good enough to be a good pro. If you can get into 5-6 midwest games as a pro, then the onus is on you to do well enough to get invited to the bigger games. Good luck. I look forward to not throwing with you next year. lol. seriously though, if you do not turn pro, I hope to get to throw with you in 2014. ------------- www.sportkilt.com |
Posted By: jsully
Date Posted: 10/20/13 at 5:09pm
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It's easy to get invites. 1) throw far as shit 2) don't be an asshole Train your nuts off this offseason. Forget the gym. Just throw. You only need to lift enough to maintain. Spend those recovery points on throwing and bring up your weaknesses and push your strengths farther. Take a look at my numbers from Tucson 2012 as my last am game vs my first couple pro games. I was actually weaker going into Phoenix than Tucson. Polish that tech. Hope to meet you and throw with you next year. |
Posted By: SeanUrq
Date Posted: 10/20/13 at 8:43pm
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Sully, I've thrown with John on a few occasions and he will have no problem with numbers 1 and 2. Good luck John...and if you stay as an AM for 2014, I look forward to getting my ass handed to me...lol. ------------- Mean Well, Speak Well, Do Well |
Posted By: Nathan Parker
Date Posted: 10/24/13 at 9:28pm
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Do you even lift?
Shot put arrived today. Its glorious. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: John Pilling
Date Posted: 10/25/13 at 8:21pm
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Nate: I am excited for you. I love those shots. I am working on getting Greg on here. I also need to convince him not to become a light weight. He needs to be 230 not 190. I'm working on it. Rob: Thanks for the advice. That is my plan start searching around see if there are any pro spots open. I hope we get to throw together next year. I plan on travelling a little more next year either way. Jake: Advice much appreciated. I didn't even have to hit you up first. I like what you are saying. I have scaled back my lifting in order to get more throwing in and may scale back even more. I usually aim to do #1 and 2. Seems simple enough lol. This past season i lifted my a$$ off but did not do much throwing in comparison, so i need to change that for this coming year. I think you are right on. I hope i get to meet and throw with you in 2014. Sean: Thanks for the good vibes. We had some good comps this past year. Any future ones will be even better. |
Posted By: John Pilling
Date Posted: 10/26/13 at 12:19pm
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Monday 10/21/13 High Volume AM Squat 8x10 @ 225 set 8 x 25 still had some left in the tank Snatch high pull 3x5 @ 135 Good Morning 3x10 @135
PM Hockey Game. High volume squats day of hockey game = horrible hockey game.
Tuesday 10/22/13 Push Press 3x10 @100 Pull up x 10 / 10 / 6 / 5 Single Arm Rows 3x10 @110 |
Posted By: John Pilling
Date Posted: 10/26/13 at 7:42pm
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Friday 10/25/13 Deads 8x10 @ 255 Clean High Pull 3x5 @205 RDL 3x10 @185 Russian Twist 3x10 w/25lb
Saturday 10/26/13 Bench: 8x10 @ 185 (sets 7 and 8 were 7+3) Tris failed DB incline 30 degree: 3x10 @ 70 (sets 2 and 3 were 7+3) Same as above Rope Pushdown: x10 80 / 90 / 80 T-Bar Row: x 10 w/ 70 / 105 / 140 / 175 Internal / External Rotation x 10 7.5 / 7.5 / 7.5 |
Posted By: TheJeff696
Date Posted: 10/26/13 at 7:45pm
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You're so vascular. I mean, I imagine you still are. Oh memories... ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: John Pilling
Date Posted: 10/30/13 at 12:20pm
Aw, shucks!  lol |
Posted By: John Pilling
Date Posted: 10/30/13 at 12:47pm
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Monday 10/28/2013 10:00pm hockey game. Hockey was so much easier when i weighed 215. Still love it though. Tuesday 10/29/13 Weight 258 Squat: 8x10 @265 Good Morning: 3x10@135 snatch high pull: 3x5 135/165/165 My wife had a couple of friends over while was doing my high pulls today. They were doing P90x in the next room over in the basement. ( I have an oly platform w/ hi-temp plates) apparently i was being "really loud" and i would "set off the Lunk Alarm at Planet Fitness" LOL. Apparently they have never been to a real gym I wasn't even dumping the weight. So funny. 30 mins lower body mobility Wednesday 10/30/13 Push Press: 8x10 @ 115 (very few reps using legs) Pull up: 10 / 10 / 8 / 6 Single Arm row: x10 120 / 120 / 120 Sword Draw: x10 7..5 / 7.5 / 7.5 ...so beat up. High volume kicks my butt. |
Posted By: Krazy40
Date Posted: 10/30/13 at 1:17pm
Just saw your workout log. Keep up the hard work. Don't listen anything Sully says, what does he know about throwing far?  ------------- Jeremy Gillingham "Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
Posted By: John Pilling
Date Posted: 11/04/13 at 10:04pm
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Thanks Jeremy. Thursday 10/31/13 Deads: 8x10 @ 300 Clean high Pull: 3x5 @ 235 RDL: 3x10 @ 185 Friday 11/1/13 Weight 260 Bench: 10x6 @205 / 205x7 / 205x8 / 205x9 DB incline: 60x10 / 80x7 / 80x6+3 / 60x10 Cable Torso Rotation: x10 each side 20 / 20 / 20 Tricep Ext x10 50 / 60 / 60 Int / Ext Rotation: 2x10 @ 5 |
Posted By: John Pilling
Date Posted: 11/05/13 at 11:46am
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Monday 11/4/13 Squat 8x10 @300 Snatch High Pull 3x5 @185 Good Morning: 3x10 @ 165 15 lower body mobility Tuesday 11/5/13 LWFD: Single Turns x5 Full Throws x10 70% throws working on solid positioning. I have a tendency to fold over at the end and not use my legs. (Bad habit from throwing the Disc.) This was fun until u launched one out the right side right into a foot deep muddy puddle. Throws in the 70 foot range. Push Press: 8x10@135 Pull up: 10 / 10 / /10 Single Arm Row: x10 120 / 120 / 120 Sword Draw: 3x10@7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/07/13 at 10:10pm
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Wednesday 11/6/13 Hammer winds: 3x10 w/12# both directions 3x10 w/17.5# both directions working on being long. Foam roll back 5 mins Thursday 11/7/13 Deads: 8x10 @ 325 Clean high pull: 3x5 @225 RDL: 3x10 @225 Plate twist: w/15 / 25 / 25 Foam Roll posterior chain x 5 min Lower body stretching ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/08/13 at 5:22pm
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Friday 11/8/13 Bench @225 6 x 10 / 8 / 6 / 6 DB Incline: 80x7 / 70x10 / 70x10 The gym I work at was shooting a commercial this morning during my workout. (I wasn't told about what was going on just to be at the gym) Lots of interrupted sets as they wanted me in a couple of the shots. Fun times. I never got back to finish my workout. My fovorite shot was the one where they over packed the free weight room with lifters, all doing reps at the same time. All benches full and 5 extra people lifting. I am waiting to see what made the cut. ------------- DrLinehan.com |
Posted By: Duncan McCallum
Date Posted: 11/08/13 at 6:12pm
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Anyone curling in the squat rack? ------------- The man in the arena. |
Posted By: John Pilling
Date Posted: 11/08/13 at 8:47pm
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You know it!
------------- DrLinehan.com |
Posted By: TheJeff696
Date Posted: 11/08/13 at 8:54pm
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Let's not forget iso-calf raises ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: John Pilling
Date Posted: 11/10/13 at 8:07am
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Iso-calf raises, check!
------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/10/13 at 12:27pm
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Saturday 11/9/13 I was at the gym for a training session so i decided to finish my lifts from Friday. My lower back is really blown up and stiff from Deads on Thursday so i went with a machine row. I ran into the same issues last year with my lower back when i started putting some weight on the bar at high volume. I may need to make some changes. I thought i was going to be able to avoid the back issues with strict form and the way my back had been holding up during the season. (Hurt my back last December doing a 160 lb single arm row while my back was feeling like it does now. Put me out for almost 6 weeks) PureStrength Machine Row: x10 1p x20 / 2p / 2p+25 / 3p / 3p+10 (weight on each side) p=45lb plate Cable Int / Ext Rotation x10 7.5 / 7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/14/13 at 1:36pm
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Monday 11/11/13 PM Hockey Game Tuesday 11/12/13 Squat: 6x10 @315 Called it a day on the squat after 6 sets. Was torn up. Snatch High Pull: 3x5 @135 Good Morning: 3x10@ 135 Wednesday 11/13/13 Hammer Winds: 6 sets of 10 each direction Goblet Squat: 3x12 @60 Working out some DOMS from Tuesday. Push Press: 8x10 @ 140 Pull Up: 10 / 10 / 7 / 5 Single Arm Row: 3x10 @ 120 Sword Draw: 3x10 @ 7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/18/13 at 1:58pm
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Thursday 11/14/13 Deads: x10 275 / 275 / 325x6 Clean High Pull: 3x5 @ 225 RDL: 3x10 @ 225 Plate rotation on ball w/10 Friday 11/15/13 PM Hockey Game Saturday 11/16/13 BW=257 Bench @235 10 / 10 / 6+4 @225: 5 / 7 / 7 / 5 / 7 / 6 / 5 / 4 / 4 This was supposed to be 8x10. I decided to get my 80 reps in. It was one of those days. I knew i was in trouble when set 1 of 235 was not easy on reps 9, 10. DB Incline: 70x6 / 60x10 / 65x6 / 80x5 / 60x8 Pure Strength Plate loaded row: x10 2p / 3p / 3p+25 Wide plate loaded row : 3x12 @1p Rope Pushdown 3x10 @70 Internal / External Rotation 3x10@ 7.5 Made it through high volume cycle 1. ------------- DrLinehan.com |
Posted By: Duncan McCallum
Date Posted: 11/18/13 at 2:05pm
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80 reptars? Fakkkkkkkkkkkkkkkkkkkkkkkkkkkkk... ------------- The man in the arena. |
Posted By: Nathan Parker
Date Posted: 11/19/13 at 4:51pm
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Any word on Dynamo yet? ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: John Pilling
Date Posted: 11/21/13 at 1:02pm
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That was my last 80 rep workout for a while thank goodness. Now it's deload week. We are still workout out some details to get the club into the IAC. Hopefully in the next two weeks. It will be nice not to have to throw out in the cold. ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/21/13 at 3:46pm
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Tuesday 11/19/13 Deload Week BW 258 Hammer Winds: 10 reps each direction 12lb 2 sets / 14.5lb 2 sets / 17lb 2 sets working on staying long. Squat 3x10 @285 Snatch High Pull: 3x5 @ 135 Wednesday 11/20/13 Push Press: 3x10 @135 Pull Up: 10 / 10 / 8 / 6 Single Arm Row: 3x10 @ 120 Sword Draw: 7.5 / 7.5 / 7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 11/24/13 at 8:26pm
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Thursday 11/21/13 Shot: Standing throws 12lb indoor shot. 25 reps. Was keeping it easy, just working on strengthening up the wrist and hand for working with heavier weights later. No wraps or tape. I plan on working on the shot (stone) this winter as i have probably taken about 10 practice throws in the last year.(before today) My shoulder is healed up enough that i can tuck a shot now, so i am happy with that. I spent the second half of this past year having to tuck the stone behind my ear instead of my neck and my distances and comfort with the stone suffered a little. Hammer Winds 3x5@12lb dynamic start working on speed. Both Directions. then 1 set of 20 being as long as possible. Deads: 3x10@315 Clean high Pull: 3x5@225 (had straps on and this weight felt super light) RDL: 3x10@225 Friday 11/22/13 PM Hockey Game Saturday 11/23/13 BW 258 Bench @ 3x10 @ 225 Incline @ 35 Degree 185x5 / 165x6 / 2x10@135 Bent Row: Bar x 20 / 75 x 20 / 125 x 20 / 175 x 10 / 195 x 10 strict & slow End of Deload ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/04/13 at 11:24am
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Tuesday 11/26/13 BW: 257 Squat: 5x10@315 Snatch High Pull: 3.5@135 Good Morning: 3x10@135 Wed 11/27/2013 Push Press: 5x10@145 Pull Up: 12/10/4 Single Arm Row: 2x10@120 Sword Draw: 3x10@10 PM Hockey Game Fri 11/29/2013 Combined day 3&4 We were heading back to the Rents place in Canada for the weekend. Deads: 5x10@325 Bench: 225 x 10 / 10 / 9 + 4/5* 215 x 9 / 10 255x3 185x10 *missed the re-rack by 2 inches. Since i was in my basement, this meant the old roll it down the abs trick. . (no safety pegs) This is why i usually bench at the gym. Fail. Clean high pull: 3x5@285 Bent Row: x10 @ 135/165/215/215 ------------- DrLinehan.com |
Posted By: Marty Schafer
Date Posted: 12/04/13 at 7:10pm
| The only place champion comes before pain is in the dictionary. Now go ahead and ice those bruised ribs. |
Posted By: Duncan McCallum
Date Posted: 12/04/13 at 7:18pm
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Screw the ice...pad those ribs with Slim Jims and grape Crush. ------------- The man in the arena. |
Posted By: John Pilling
Date Posted: 12/06/13 at 3:38am
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No worries guys, i have both covered.
------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/08/13 at 9:11am
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Monday 12/2/2013 PM Hockey Game Tuesday 12/3/2013 BW: 254 Squat 5x10@315 Good Morning 3x10@135 Wednesday 12/4/2013 Hang snatch: x5 @ 95 / 135 / 155 / 155 - no pain in the right shoulder Push Press: 5x10 @ 155 Pull up: 10/10/8/4 Friday 12/6/2013 Deads: 5x10@330 Clean High Pull: x5 @ 185 / 235 / 325 RDL: 3x10 @ 275 Sat 12/7/2013 BW: 256 Bench: 235 x 10 / 10 / 9 / 7 / 7+2help / 5 DB Incline: x10 @ 60 / 70 / 70 PureStrenght Row: x12 w/ 1p+35 / 3p / 3p+5 Int/Ext Rotation: 3x10@7.5 Torso Rotation high --> Low x10 @ 20 / 25 / 25 Lower body mobility ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/09/13 at 10:42pm
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Monday 12/8/2013 BW: 258 PM Squat: x10 @ 315 / 335 / 355 / 355 / 355 Started wearing my belt again for working sets. Man, does it make it easier to get out of the hole! Good Mornings: 3x10@135 Already feeling run over as I type this two hours later. I wouldn't have it any other way. ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/12/13 at 7:41pm
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Tuesday 12/10/2013
Stand throws 12 lb indoor shot x25
Hammer winds: x5 each direction @ 12lbs / 14.5lbs / 17lbs
Push Press: 5x10 @150
Pull up: 10/10/8/4
Wednesday 12/11/2013
Pure Strength Row: x10 w/ 1p / 2p / 3p / 3p+25...Client showed up early for training session...
Went outside with a client to work on the Caber. It was 7 degrees with blowing wind. Glad it wasn't me throwing. Too cold outside. One of my buddies came outside in his shorts to try the caber. That lasted for about 2 minutes. He turned the 12 foot 35 lb caber.
I decided to order one of those yellow soft landing shots today. Inspired by Nate Parker's new soft 16 lb shot. Decided on the 18 lb. Now i will have no excuses for shot practice have a 12lb 15lb 16lb and the new one on the way.
Now i just need it not to be snowy and way below freezing every day so i can do some long throws. Might try some snow sheaf later this week!
------------- DrLinehan.com |
Posted By: Nathan Parker
Date Posted: 12/12/13 at 8:41pm
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Why 12lb shot? Working on tech or explosion? ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: John Pilling
Date Posted: 12/12/13 at 11:28pm
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i have been using the 12 for a few of reasons 1. 12lb is light enough that i don't have to wear my wrist wrap. I am trying to build up strength. 2. I can work on a getting after the finish without blowing up my fingers. 3. It is the only shot i have taken to the gym so far. When i first brought it to work i thought it was a 14. I will be moving up to my 15 next week. ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/14/13 at 9:29am
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Thursday 12/12/13
PM Hockey Game
Friday 12/13/2013
Deads: x10 @ 325 / 345 / 375 / 415 / 435
Clean High Pull: 3x5 275
RDL: 2x10 @ 275
Saturday 12/14/2013
BW: 256
Bench: 245 x 10 / 10 / 10 /8 / 6 / 6 225 x 9
Single Arm Rows: x8 @ 120 / 120 /130
Int/Ext Rotation x10 @ 7.5 / 7.5 / 7.5
Sword Draw: x 10 @ 10 / 10 / 10
Hammer winds w/ 14.5 5 x5 each direction ------------- DrLinehan.com |
Posted By: Nathan Parker
Date Posted: 12/16/13 at 7:27am
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Nice work on the deads! ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: John Pilling
Date Posted: 12/16/13 at 9:46pm
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Thanks, Nate. Sunday: couldn't figure out why the back of my right knee was bothering me. I took a look at it and it was all bruised. I immediately thought back to last Tuesday when i had my worst right hammy cramp ever, while doing pull ups. (squat & RDL the day before) I was torn up for a few days. I guess it actually did some damage. ROM is back to close to normal. Monday 12/16/2013 My 18lb indoor shot arrived today. Can't wait to put it to use. I have it waiting by the door to go to work with me tomorrow. Test Week BW: 258 Squat: wu 135 x10 / 225 x8 / 315 x6...405 x10 felt solid, could have gone heavier but i have not had 400lbs on the squat in a while. Shut her down while i was still ahead. Content with the lift. Good morning: 3x10 @135 power snatch x5 @135 / hip snatch x5 @135 / Hang snatch x5 @135 - R-shoulder feeling solid but not 100% yet snatch shrug: 3x15@135 I am working on stating healthy. (like everyone else) At this point last year i had injured my back on a 160lb single arm row and was pretty much useless for two months. Made it through high volume this year. Looking forward to feeling less beat up from lifting. I am doing the test week but do not really use the numbers i get for percentages. I find anything over a 5 rep max gets inaccurate for a single rep max prediction, for my lifts at least. I have generally found that i struggle to get my 85% and above working weights . It usually ends up badly, so i just use % as ballpark number and just listen to my body for weights and try to go up from week to week. ------------- DrLinehan.com |
Posted By: TheJeff696
Date Posted: 12/17/13 at 6:26am
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You so smart. How do you stay so jacked with a head full of hair when you weren't lifting? You must eat so much beef. ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: John Pilling
Date Posted: 12/20/13 at 3:59pm
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Chocolate milk. It does a body good. ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/20/13 at 4:16pm
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Tuesday 12/17/2013 BW:258 Push Press: bar x 25 / 55 x10 / 135 x 10... 225 x 6* / 225 x 7 re-try set *On rep 3 my L earbud had a ton of tension on it when i lowered the bar back to my chest. As i looked up and was competeing my press, it whipped out bounced off my chest and rebounded hard Into my left eye. Dang! I had to hold the wight at the top for about 5 seconds so i could see again. Decided to try and finish the max rep set but probably lost a few reps. The worst part is this sort of thing is not out of the ordinary for me. Pull up: 10 / 8 / 6 / 6 / 4 Single arm row: x8 120 / 120 / 140 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/21/13 at 1:34pm
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Thursday 12/19/2013
PM Hockey Game
Friday 12/20/2013
Deads: 135x10 / 225x10 / 315x6 / 415x6 / 465x12 max rep test - this was the heaviest combo of weight i could get on my bar as most of my weight is high Temp Bumper plates.
Clean high pull: mailto:3x5@225" rel="nofollow - 3x5@225
RDL: mailto:3x10@225" rel="nofollow - 3x10@225
Saturday 12/21/2013
Bench Press: bar x40 / 135x14 / 185x6 / 225x6 / 300x8 max rep test / 225x15
TechnoGym Low Row: 100x15 / 150x15 / 200x10 / 230x10
DB Incline: 80x10 / 90x8 / 80x6 / 70x5
FT Torso Rotation: mailto:3x10@20" rel="nofollow - 3x10@20
Int/Ext rotation: mailto:3x10@10" rel="nofollow - 3x10@10
Shot stand throws: 12lb x 5 / 16lb x 12 / 18lb x 6 - Keeping it easy for now. Most in the 42' range
Hammer winds both directions: 3x6 w/17lb hammer
------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 12/29/13 at 4:01pm
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Tuesday 12/24/2013 Squat: 135x10 / 225x10 / 3x10@315 Good Morning 3x10@135 Friday 12/27/2013 Deads 135x10 / 225x10 / 3x10@315 - used a 32 mm bar. A lot harder on the grip than a 28mm or 28.5mm bar. Push Press: bar x 20 / 95x10 / 3x10@135 Pull Up: 10 / 8 / 4 / 4 / 4 Sword Draw x10 12.5 / 12.5 /7.5 Saturday 12/28/2013 Bench: bar x 40 / 95x10 / 135x10 / 185x10 / 3x10@225 Cable Row: x10 150 / 200 / 230 / 250 / 200 DB Incline: 80x10 / 80x8 / 80x6 Single Arm Row: 2x8@120 FT Torso Rotation: Light Int/Ext Rotation: bunch of sets @7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/04/14 at 8:39pm
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It's official. I have decided to turn pro for the 2014 season. Monday 12/30/2013 Squat: 135x10 / 225 x 10 / 315 x 8 / 385 x 5 / 3x5 @405 Bench: bar x 40 / 135 x 14 / 185 x 5 / 225 x 5 / 275 x 5 / 4 x 5 @295 / 315 x 3 + 1 w/ help Good Morning: 3 x 10 @ 135 Thursday 1/2/2014 BW: 261 Push Press: bar x 20 / 95x10 / 135x5 / 3x5 185 / 2x5 @ 205 Pull Up: 10 / 8 / 4 / 4 Single Arm Row: x8 120 / 120 Friday 1/3/2014: 16 lb sheaf x 16 reps Saturday 1/4/2014 Deads: 135 x 10 / 225 x 10 / 315 x 5 / 5x5 @415 Hang Snatch: 3x5 @ 135 FT Torso Rotation: x10 w/ 20 / 25 / 25 Int/Ext Rotation: 2x10 @7.5 ------------- DrLinehan.com |
Posted By: SeanUrq
Date Posted: 1/04/14 at 8:49pm
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That's awesome John! Great news. ------------- Mean Well, Speak Well, Do Well |
Posted By: Duncan McCallum
Date Posted: 1/04/14 at 9:09pm
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Boss! ------------- The man in the arena. |
Posted By: TheJeff696
Date Posted: 1/04/14 at 10:08pm
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Huzzah!
So many new good pros this year. I will almost certainly embarrass myself ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Nathan Parker
Date Posted: 1/05/14 at 8:47am
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Nice. What do you have on your schedule so far? ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: BrainSmasher
Date Posted: 1/05/14 at 11:34am
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Kick ass John! ------------- Luke Crowley Everything. All the time. |
Posted By: John Pilling
Date Posted: 1/05/14 at 8:53pm
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Thanks for the support guys. As of now, my schedule is... Phoenix: Mar 22 Albuquerque: May 17 Chicago: June 14 Detroit: August (usually first weekend) Michigan Ren. Fest: Late August Michigan Ren. Fest: Mid September ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/06/14 at 9:17pm
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Monday 1/6/2013 BW: 260 Bench: bar x 40 / 135 x 14 / 225 x 8 / 275 x 5 / 2 x 5 @ 315 / 3 x 4 @ 315 Squat: 135 x 10 / 220 x 10 / 310 x 5 / 3 x 5 @405 Ran out of time for last two sets at the gym. Cosed early due to bad weather. Step Ups at home. 16 inch box Step Up: 2x10 each leg @ 135 Skipped Good Mornings to clear the driveway for the second time today. ------------- DrLinehan.com |
Posted By: Duncan McCallum
Date Posted: 1/06/14 at 9:19pm
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'to clear the driveway for the second time today."
that's crazy ------------- The man in the arena. |
Posted By: John Pilling
Date Posted: 1/06/14 at 10:53pm
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That's what I was thinking.
------------- DrLinehan.com |
Posted By: jsully
Date Posted: 1/07/14 at 8:18am
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Who did you contact for Chicago?
I sent an email to a name on the Chicago site, but I don't know if it was the right person or not, I was hoping to get in this year.
Also, I'll see you in Phx as it's my home games. Looking forward to meeting you.
|
Posted By: C. Smith
Date Posted: 1/07/14 at 8:49am
| Get with Jeff Armstrong, Jake. |
Posted By: John Pilling
Date Posted: 1/07/14 at 12:27pm
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Jake, like Craig said...Jeff Armstrong. I talked to him through facebook. I look forward to meeting you in Phoenix. It will be nice to hit some warmer weather as well.
------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/08/14 at 2:49pm
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Wednesday 1/8/2013 BW: 260 Push Press: bar x 20 / 95 x 10 / 135 x 10 / 185 x 5 / 5x5 @ 205 Pull Up: 10 / 8 / 6 / 6 Single Arm Row: 2X8 @ 120 Torso Rotation: 3 x 10 @ 20 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/10/14 at 8:46pm
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Wednesday 1/8/2013 PM Hammer winds w/ 12 lb 3x10 Friday 1/10/2013 BW: 260 Deads: 135 x 10 / 225 x 10 / 315 x 4 / 405 x 5 / 4 x 5 @425 35 degrees and raining after the workout. It almost felt warm after having temps in the 5 degree range for the past week +. I'll take it! ------------- DrLinehan.com |
Posted By: Greg Pilling
Date Posted: 1/11/14 at 11:16am
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Okay, so I just noticed the weight ticked over 260. You must be getting fat as there is no such thing as a Pilling that is 260 without 35% body fat...loser. Keep it up. ------------- Greg Pilling |
Posted By: Nathan Parker
Date Posted: 1/11/14 at 1:04pm
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If only you would beef up a little, Greg. You'd be unstoppable. ------------- Sport Kilt JDJ Caber Company Hylete.com |
Posted By: Greg Pilling
Date Posted: 1/11/14 at 3:32pm
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Thanks Parker! I actually just started my training plan today, so we'll see what happens this year.
------------- Greg Pilling |
Posted By: Krazy40
Date Posted: 1/11/14 at 3:48pm
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Well John, looks like i will be seeing a lot of you this year, LOL ------------- Jeremy Gillingham "Go Big or Go Home" Sponsors: http://www.stoutbarbell.com/Home_Page.html http://www.backinact.com/newpatients.htm |
Posted By: John Pilling
Date Posted: 1/11/14 at 4:55pm
lol Yep. Jeremy, I'm looking forward to it! I think I'll just get a hold of your schedule and follow you around all year! (it probably already looks like that anyway) ------------- DrLinehan.com |
Greg Pilling wrote:Posted By: John Pilling
Date Posted: 1/11/14 at 5:41pm
|
Saturday, January 11, 2014 Shot: Stands 12lb x6 / 16 lb x 6 / 18 lb x 6 South African: 12 lb x 6 / 16lb x 6 horrible distances (kept falling away, old habit form track days) Glide 16 lb x 2 (much better) In track and field i threw both glide and spin (Both PRs 55+) I have been using the glide for the Highland Games because it is more consistent for me. I was thinking i would do full spin this year but after today, it is probably not worth the extra training. I plan to keep it simple. I have other events that need more work. Hammer Winds: 12 lb...3x6 / 17lb...3x6 / 22lb...2x6 LW swings: 3x10 working on balance and ROM (think of the V swing motion made in front then to behind to start a throw) Seated box Jump 3x10 (A little stick handling on the synthetic ice between sets to keep me moving.) Close grip snatch (clean grip) 135 x 5 / 155 x 3 / 175 x 3 / 175 x 3 Sword Draw: 3 x 10 @ 10lbs Int/Ext Rotation: 2 x 10 @ 7.5lbs ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/13/14 at 10:41am
|
Monday 1/13/14 BW: 261 Squat: 135 x 10 / 225 x 10 / 305 x 6 / 405 x 3 / 455 x 3 / 3x3@475* This is the heaviest i have gone post collegiate. For me, not worth the injury risk. Bench Bar x 40 / 135 x 14 / 225 x 10 / 275 x 3 / 4x3@325* *ran out of time at gym to get last set in. (had to be home for the kids) Basement session: Good Morning: 4x10@135 Kickbacks 3x10@20 Floor Bench Close grip: 135x10 / 225x10 / 225x10 I found a whole box of heavy burlap sacks at the local salvation army last week $.50 each... 50% off sale. (I make my own sheafs) Bought a bunch of them. I decided to stop back in again today and buys more. Awesome find. It's the simple things in life right? ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/16/14 at 9:21am
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Monday 1/13/2014 10 PM Hockey Game. We only had 8 skaters...more workout than i wanted. Tuesday 1/14/2014 so sore from Monday...3x10 12 lb hammer winds to get me moving. 15lb LW swings x a bunch or reps Wednesday 1/15/2014 Push Press: bar x 20 / 95 x 10 / 135 x 6 / 185 x 3 / 5x3 @ 225 Pull up: 10 / 10 / 6 / 6 Single Arm Row: 2x8 @ 120 Torso rotation: 3x10 @ 25 both directions Good luck to everyone at North / South this weekend. Bring it home team North! ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/18/14 at 8:23pm
|
Friday 1/17/2014 Deads: 135 x 10 / 225 x 10 / 315 x 5 / 405 x 3 / 500 x 3 / 4x3 @515 Sword Draw: 3x10 @7.5 15 minutes puck work on synthetic ice. I have a feeling the ice is not designed for a 260 lb person. It was much slower than regular ice. I would only glide about 3 feet per stride. It felt like i was skating on meting ice. oh well a good workout anyway. Saturday 1/18/2014 Seated box jump 3x10 Hammer Winds: 3 x 10 with 12 lb hammer / 3 x 6 with 17 lb hammer Shot Stand throws: 12 lb x10 / 16 lb x 6 / 18 lb x6 / 23.6 lb x 6 Close Grip Hang Snatch: 85 x 6 / 135 x 6 / 155 x 3 / 175 x 3 Int/Ext Rotation: 3 x 10 @ 7.5 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/20/14 at 11:57am
|
Monday 1/20/2014 BW: 260 Squat: 135 x 10 / 225 x 10 / 315 x 6 / 405 x 3 / 3x2 @ 500 was having trouble getting to parallel (meaning i didn't get there) as well as keeping good form. I shut it down after 3 sets. Bench: Bar x 40 / 135 x 14 / 225 x 6 / 315 x 2 / 335 x 2 / 345 x 2 / 355 x 2 slight help on 2 / 345 x 2 slight help on 2 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/23/14 at 3:58pm
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Tuesday 1/21/2014 Shot: 12lb: Stand x 10 / 16lb: Stand x 10 18lb: Stand x 10 16lb full glide x 10 - 9 measured between 49' and 51' one at 45 and change. 23lb Braemar x 6 Wednesday 1/22/2014 Push Press: Bar x 20 / 135 x 10 / 185 x 4 / 5 x 2 @ 235 Pull Up: 10 /10 / 6 / 6 Single Arm Row: 2 x 8 @ 120 Pure Strength Machine Row: 2p x 12 / 3p x 12 / 4p x 8 ------------- DrLinehan.com |
Posted By: TheJeff696
Date Posted: 1/23/14 at 5:11pm
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Looks good, boss! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: John Pilling
Date Posted: 1/25/14 at 10:00am
|
Thanks Jeff
Friday 1/24/2014
Deads: 135 x 10 / 225 x 10 / 315 x 6 / 405 x 3 / 495 x 3 / 545 x 2 / 585 x 2
Saturday 1/25/2014
BW 258
Close Grip Hang Snatch: 95 x 6 / 115 x 6 /135 x 6 /155 x 3 / 165 x 3 / 185 x 3
Shot Stand Throws: 12 lb x 6 / 16 lb x 6 / 18 lb x 6 / 23.8 lb x 10
Full Glide: 16 lb x 6 distances a little shorter than last session.
Hammer Winds both directions: 12lb 2x20 / 17lb 2x10
12'' Depth Jump: 3 x 10
Int Ext Rotation: 3x10@ 7.5
Tri pushdown w/rope x 12 @ 45 / 65 / 65 / 65 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 1/30/14 at 10:52am
|
I started my WOB stand this past weekend. Bought all of the materials, got the base set and now just need to put the rest together. Monday 1/27/2014 BW: 261 Box Squat (17 inch): 135x10 / 225 x 10 / 315 x 6 / all wu lifts are full squat 5x5 @ 405 Bench: bar x 40 / 135 x 14 / 225 x 8 / 275 x 6 / 5x5 @315 Good Morning: 3x10 @ 135 BW Dips: 3 x 12 This was the first time since Aug. I have been able to due dips b/c of R shoulder. No Pain. Boom! Lower mobility work. Tuesday 1/28/2014 So sore form Monday. Bench: get some blood flow for recover bar x 50 / 65 x 25 / 60 x 15 Then stretch. Shot: all stand throws: 12lb x 6 / 16 lb x 10 / 23.8 x 10 Shot straight up in air: 16 lb x 10 / 18lb x 10 work on using legs and being explosive. Wednesday 1/29/2013 Push Press: bar x 20 / 95 x 10 / 135 x 8 / 155 x 5 / 185 x 5 / 5x5 @ 205 Pull Up: 10 / 10 / 10 Single Arm DB Row: 2x8 @ 120 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 2/01/14 at 3:36pm
|
Friday 1/31/2014 Deadlift: 135x10 / 225x10 / 275x10 / 325x5 / 5x5 @ 415 Saturday 2/1/2014 BW: 258 Snatch (close gr. Hang): 65x10 / 95x8 / 115x6 / 135x4 / 155x2 / 170x2 / 185x2 / 205x2 Shot stand throws in between sets of snatch: 12lb x 6 16lb x 8 18lb x 8 23.8lb x 4 Box Jump 3x10 Torso Rotation: 3x10 @ 25 Int/Ext Rotation: 3x12 @7.5 Pullover: 55x10 / 65x10 / 75x10 15 minutes skating/shooting on synthetic ice Once home: shovel/Blow snow from drive and path to shed in the back yard. One of those days where i could have gone back over everything again by the time i was finished the first time. Decided not to because i will just have to do it later anyway. ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 2/06/14 at 12:03pm
|
Monday 2/3/2014 Box Squat: 5x5 @ 415 WU full squat: 135 x 10 / 225 x 10 / 315 x 5 Bench: Bar x 40 / 135 x 14 / 225 x 10 / 275 x 5 / 335 x 4 / 335 x 2...out of time. PM Hockey Game Wednesday 2/5/2014 Push Press: Bar x 20 / 65 x 10 / 95 x 10 / 135 x 10 strict / 5x5 @ 185 Pull Up: 10 / 10 / 6 / 8 (long break) Technogym Low Row: 150 x 12 / 200 x 8 / 220 x 8 / 230 x 8 Standing Single Arm Cable Row: x 10 40 / 50 / 60 Torso Rotation: 2x10 @ 30 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 2/09/14 at 10:14pm
|
Friday 2/7/2014 Deads: 135x12 / 225x6 / 275x5 / 325x5 / 5x5 @ 355 Saturday 2/8/2014 Close Hang snatch: Bar x 10 / 95 x 6 / 115 x 6 / 135 x 6 / 155 x 2 / 185 x 2 / 205 x 2 / From Floor 225 x 2 Box Jump: 29" Box 3x10 / 36" Box x 10 ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 2/10/14 at 10:11pm
|
Monday 2/10/2013 BW: 260 AM Squat: 135x10 / 225x10 / 315x10 Box Squat: 5x3@415 Bench: Bar x 4 / 135x14 / 225 x 10 / 275 x 9 / 315 x 3 Out of time (again) Home WOB Swings 56lbs (1 rep = one swing beside leg one swing between legs) 2x10 each side PM Life Fitness Chest Press: 110x14 / 150x10 / 210x6 / 250x6 / 270x4 DB RDL: 3x10 w/75s Life Fitness Tri Pushdown: x10 w/ 80 / 87.5 / 95 / 100 Lower Body Mobility ------------- DrLinehan.com |
Posted By: John Pilling
Date Posted: 2/15/14 at 4:41pm
|
Wednesday 2/12/2014 BW: 257 Strict Press: Bar x 25 / 95 x 10 / 135 x 10 / 155 x 8 / 175 x 5 Push Press: 2x5 @ 195 / 3x3 @ 225 Pull Up: 10 / 10 / 6 / 6 Single Arm DB Row: 3x8 @ 137 Thursday 2/13/2014 Throws with Marty Schafer: Throws: Shot Stands w/ 12lb / 16lb /18lb / 23 lb Hammer Winds w/ 12lb / 14 lb / 17lb LWFD turns Saturday 2/15/2014 Deads: x 10 135 / 225 / 315 / 405 x 4 / 3x3 @ 505 / 475 x 3 Close Grip Hang snatch: Bar x 10 / 65 x 10 / 95 x 6 / 115 x 4 / 135 x 2 / 155 x 2 / 175 x 2 / 190 x 2 / 205 x 2 Close Grip Snatch: 225 x 1 / 235 x 1 / 250 x 1 (with a little press to lock it out) 12" Depth Jump: 3x10 36" Box Jump: 1x12 ------------- DrLinehan.com |