Training log: Wrighj03
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Topic: Training log: Wrighj03
Posted By: wrighj03
Subject: Training log: Wrighj03
Date Posted: 12/31/13 at 1:57pm
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I started throwing and lifting in high school. Took a long break and Starting a training log for the New Year: About me 244 lbs DL 255 Press 125 bench ?? Squat ?? |
Replies:
Posted By: wrighj03
Date Posted: 12/31/13 at 2:24pm
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For the past 2 mos I've been lifting I started DL with 50% BW and steadily increasing. Today's warm up: reverse chops (25 lb plate), wall bangers, scissor jumps, double jump over 18inch box, long jumps, kB swings, 1 leg SL DL. 3x5 @ 105 Sumo DL w/upright row Power snatch 3x5 @ 125 Power clean Dead lift 135x6 185x5 205x4 225x3 255x1-2x10 Cool down: Tornado ball around the world & figure 8's Mock sheafer with obar |
Posted By: wrighj03
Date Posted: 1/01/14 at 9:16pm
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My new years resolution is to vertical jump 35 inches. So today I was a little sore from yesterday. wall bangers high plank knee under hand stand push ups Russian twist windshield wipers heavy band work goblet squats R. Chops rows done in a circuit 1 min a piece |
Posted By: wrighj03
Date Posted: 1/06/14 at 7:16pm
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I had a realization that my training becomes myopic without a pre defined plan. I made great gains in Dl and everything else turned to sh*t. F**k that! I adapted Matt Vincent's training program. I worked my first day of my first block. Front Squat 10x10 @95 lbs Good Mornings 3X10 @ 65 lbs Explosively Snatch 3X5 Practice w/ Bar (I need to work on these shrug hip thrust land in a squat) Rotator Cuff work/stretches |
Posted By: wrighj03
Date Posted: 1/07/14 at 6:04pm
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Block 1/week1/Day 2 Warm ups Golf workout/ Sprints Push Press 10x10 @ 60 lbs Pull ups 3x10 Bent over row 3x10 @ 135 lbs My shoulders and Quads were sore from yesterday. So I used the Golf workouts to get the lactic acid out. |
Posted By: Juli Peterson
Date Posted: 1/07/14 at 6:27pm
A 35" vertical jump gets you a tryout in the NFL. Soooo, if this throwing thing doesn't work for you, there's that. Welcome and good luck to you. jp ------------- You have to stop doing that Juli, if it worked we'd all be doing it. tosabarbell.com |
wrighj03 wrote:Posted By: Duncan McCallum
Date Posted: 1/07/14 at 6:42pm
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Crossfit vertical? ------------- The man in the arena. |
Posted By: wrighj03
Date Posted: 1/10/14 at 9:52pm
| @JP thank you for the welcome @Duncan cross fit vertical jump? |
Posted By: wrighj03
Date Posted: 1/10/14 at 9:58pm
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Wed. Off/planche and handstand work Thursday Deadlift 10x10 @50% 125 Cleans 3x5 @115 Good mornings 3x10 Ab and rotator cuff work |
Posted By: wrighj03
Date Posted: 1/10/14 at 10:06pm
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Today finished my first week of the block Bench 10x10 @ 50% Dips 3x10 Single arm rows 3x10 Bench squats for speed with 45lbs plate |
Posted By: Duncan McCallum
Date Posted: 1/13/14 at 10:20am
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Sorry man, wasn't trying to be "that guy."
I went to a Crossfit gym and met a guy (with a coach, no less) who had/has "the world record vertical jump." I think I referenced this encounter in my log somewhere, but I digress. The point being when I saw him jump he actually took a step and managed to get his feet way up by his head (for real) so he could land them up on a stack of plyo boxes. It's kinda hard to explain, but this made his "vertical jump" something insane...MUCH higher than if he'd used the feet-together-jump-up-and-slap-the-tiles test so many of us have done in football or other sports.
Don't get me wrong, the fact that he landed this and didn't fall/bust his face open was impressive. But when I saw him do it I thought "Yeah well, that's not a vertical the way I've done it..." Hence "Crossfit vertical."
35" is no punk...get after it! ------------- The man in the arena. |
Posted By: wrighj03
Date Posted: 1/13/14 at 12:47pm
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@Duncan I googled it after reading your post, it is impressive. But, I was talking about the old gym class one. I use chalk and count the difference in chalk marks. I do those cross fit ones but for plyo/warmup purposes only. |
Posted By: Duncan McCallum
Date Posted: 1/13/14 at 1:07pm
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Word. That dude jumps STUPID high.
But a vertical it is not. Kinda. Maybe.
Get vid of the 35"...that would be nuts! ------------- The man in the arena. |
Posted By: wrighj03
Date Posted: 1/13/14 at 7:43pm
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@Duncan I will. |
Posted By: wrighj03
Date Posted: 1/13/14 at 7:56pm
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Second week Block 1 Day 1: Squats: 10 x10 @ 115 Snatch 3 X5 @ 95 Stiff leg DL Wide Grip: 2 x 10 (I was getting a wicked cramp in my hamstring) Hang High pulls 3x 5 @ 95 (over my head) Over the weekend I was doing pull up variations/ Ab work (not crunches) My Shoulders are weak. And I'm trying to be squattier in my setup to power position. |
Posted By: wrighj03
Date Posted: 1/15/14 at 12:22pm
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So yesterday Push Press 10x10 @65 One arm rows 3x10 (7ft bar with 35# on oneside) pull ups 3x10 still working my progression 1x10 chinup 1x10 other grip hanging leg raises and twists 6 min on elliptical 1/2 forward 1/2 backward reverse hyperflexion Today I used 16# med ball on rope to work on technique For the hammer swinging in the right spot B Stone LWFD |
Posted By: wrighj03
Date Posted: 1/16/14 at 1:09pm
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Deadlift 10x10 @125 Good Mornings 3x10@95 Clean 3X5 @ 115 I tightened up my form elbows in front and squat Land mines 45 #+ bar X10 Standing X 10 with reverse 35# + Bar X10 standing X10 with reverse Hammer Winds with 45 # plate HCB 45 # plate x10 Mental Note: I need a handle Side raises OH Russian twist Ball Busters DB swings |
Posted By: wrighj03
Date Posted: 1/18/14 at 12:43pm
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So this exercise actually occurred yesterday. I finished the second week of the high volume off season training week. Bench Press 10x10 @95# Dips 3x10 Crocs 3x10 Bar+35# Snatch Practice from thighs-Shrug-Pull Barbell Twist Sheaf swings with o-bar 1 leg box jumps 70 lbs box squats 70 lbs trying to really explode |
Posted By: wrighj03
Date Posted: 1/20/14 at 5:01pm
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Squats 10 X10 @125 Snatch 3x5-Practice Snatch Grip stiff legged DL 3x10 @ 95 Reverse Hypers Ab work not crunches |
Posted By: wrighj03
Date Posted: 1/21/14 at 8:49pm
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Push press 10x10 @65 pull up 3x10 Wide grip is the staple but I do other variations One arm rows 3x10 Landmines standing and with reverse side bends with weight other ab work I'm contemplating switching to Jim Wendler's 531 with boring but big, the programs are remarkably similar to matt vincents and my weak shoulders don't allow me to effectively transfer the ground forces my legs and torso can generate. Quads and shoulders are the main focus for training. my posterior chain and back don't seem to be in terrible condition from the 3 months prior of Focusing on DL and Power Cleans. |
Posted By: wrighj03
Date Posted: 1/27/14 at 1:37pm
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Checked Squat and Bench Press 1 RM on Thursday. I calculated it out Squat 232 (yes that's in Lbs unfortunately) Bench 157 lbs. Today Squat 80x5 95x5 115x3 135x5 155x5 185x5 5x10 @ 105 Bench Press 55x5 65x5 75x3 95x5 105x5 120x10 5x10 @ 70 Pushed the last set for 20 good mornings 5x13 @ 75 Dips 5x10 |
Posted By: wrighj03
Date Posted: 1/28/14 at 9:01pm
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Deadlift 105x5 115x5 135x3 160x5 185x5 215x8 Deadlift 5x10@135 OHP Barx5 Barx5 55x5 65x5 75x5 95x10 OH 5x10@65 pullups 4x10 single arm rows 5x12@ Bar+35 |
Posted By: wrighj03
Date Posted: 2/01/14 at 12:37pm
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Cleans 95x5 115x5x5 Snatch 95x3 65x5x5 Snatch pulls 5x10@65 Seated box jumps w/ 30 # 3x5 single leg jump 3x5 Stair jumps with w 30# 3x15 |
Posted By: wrighj03
Date Posted: 2/02/14 at 1:01pm
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Farmers Walk Frame Carries While I was waiting for a rack to open up Squat 75X5 105X5 125x5 145x3 165x3 185x3 5x10 @ 105 Ass to ankles and fire up leaving the ground Bench 65x5 75x5 85x3 95x3 115x3 125x3 5x10@ 95 Glute ham raises 3x13 Dips 5x10 Then I free styled Russian twist 3x10 Frame walks prowlers (Chest presses Rows pull downs)3x10 adductor abductor machine |
Posted By: wrighj03
Date Posted: 2/03/14 at 5:26pm
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OHP/PP Barx10 5x3@95# 5x10@65# DeadLift 135x10 5x3@205 5x10@135 some with high pulls Weighted situp 25# behind my head 10 Leg Raises Russian twists Single arm bent over rows 5x10@55# |
Posted By: wrighj03
Date Posted: 2/07/14 at 8:08am
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Warm up Prowler +90# x10 Farmers Walk x10 tire flip x10 Side bends 3x3 Snatch @ 75 3x3 Back raises 4x13 Jeff presses 3x10 Its like a rear delt cable fly with OHP after yesterday I came to the realization its my rear delt t minor/major area porking me. Every thing else is progressing and I 've been over head pressing the same amount for months. So rear delt assistance work and 3x3 ohp every other day.
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Posted By: Duncan McCallum
Date Posted: 2/07/14 at 8:14am
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Throws? Technique work? Drills? ------------- The man in the arena. |
Posted By: wrighj03
Date Posted: 2/07/14 at 12:09pm
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@ Duncan I watch Francis Brebner clinics on youtube and this hammer thrower dude from Virginia tech turned olympian showed some specialty excercises. So I just matched those with the core 8 exercises. More to what I think your point is; Lifting is second to throwing and my throwing practice is absent in my posts. I try not to ask stupid questions on the forum or ones that have been discussed to nausea. In short I don't post them because I don't quantify them like how many throws and how far. For example, I watch guys start with their back to the trig and facing the trig so I experiment with that. For the hammers I work on getting full radius and syncing the acceleration of the hammer with my left knee sliding back over my left foot and straightening it and my right hip following with a light grip and my hands leading to get a whip cracking type action. Newtons second law. (Its all in the wrist you know). Just Kidding. It just feels good. Stones- land mine type stuff standing and standing w/reverse Caber/WOB- I use a barbell close grip and I do this crazy Hanging RDL, Upright row but pull it up over my head as far as possible. for wfd timing the arc of the weight and the spin. Also after the sprint I make sure the weights behind me . And then I just do it twice in row as fast as possible. Please feel free to offer any insight/critique. But these things I do if I only have 5 mins before I leave for work or warming up before I lift. I always thought of them more as f--ing around and not serious practice, Where you'd devote most of a day and when the calluses rip you tape it and keep going, you know something worth posting. I have a quick question I noticed the biggest gap between Ams and Pro seems to be LWFD, WOB and Caber. All the other events were with in about less than 10% usually only a couple feet with the pros obviously being better. ie B stone pro 38-4/am 37-2.5 etc but with the LWFD Pro 85'-5.5"/Am 71-1" ; Caber pro 12-12:15/Am 30,60,90; WOB Pro 19'-1"/Am 14'-15'. The more results I looked at the more, I saw it to be true. Outside of just throwing more, any advice training/lifting/technique wise for those three events (caber, LWFD, WOB)? |
Posted By: TomLawrence
Date Posted: 2/07/14 at 12:29pm
Three things:
1. If ^^^ were a NASGA rule, I would have been banned a long time ago; however, the search function is your friend. 2. Direct quote from Craig Smith from a YouTube contact message he sent me when I asked how to get ready for my first games, "There is no amount of not throwing that will make you a better thrower. Now go throw." 3. Speaking as a one-step-north-of-noob guy, film some of your stuff and post it in your log. There are a lot of really good, really technical, really friendly folks here who can spot obvious things that will make big differences in your technique and how you practice. Tom ------------- Aim high. Stay hungry. |
Posted By: wrighj03
Date Posted: 2/07/14 at 1:33pm
@Tom I certainly will take your advise on posting some of my throws. I never thought of that. Hopefully my first games will be in June and it will offer a bench mark for me to work from. The post was so long because I wasn't sure what Mr. McCallum was asking, and I suspect he was pointing out I do not include any technique/drills/throws in my training log or did it mean the lifts are always secondary so I should be doing my rear delt work (from the post above Duncans)+throwing because thats why we are all here. But, I'm not 100% sure about that. Either case you're both right I need to stop being a baby and actually throw seriously. And, include it in my log. |
Posted By: C. Smith
Date Posted: 2/07/14 at 1:41pm
That guy sounds smart. |
Posted By: TomLawrence
Date Posted: 2/07/14 at 2:19pm
Only because throwing is the point, not because lifting is wrong. This past year has taught me that technique is what is holding me back a lot more than strength. The only way to fix that is with lots and lots of reps done correctly. That said, folks at our level have to train cautiously as well. The 56# will throw you until you get some technique dialed in. Caber is also a real good way to get whacked if you are not smart (ask me how I know). Check around you for clinics or more experienced throwers as well. And just FYI -- I am doing my best to practice what I'm preaching here. It's not easy. If it were, our sport would be bigger. You can do it, get on it. Tom ------------- Aim high. Stay hungry. |
Posted By: wsciscoe
Date Posted: 2/07/14 at 2:55pm
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I use winter as a time to build strength in the gym so I lift heavy about 4 times a week and throw as much as possible depending on the weather.usually 1 or 2 days.As I get closer to my first games in march I tryto throw more. it seems like after adding strength and my mass during winter there is a little bit of adjustment. Preseason to get used to the change in strength and balance. Also, being older and new to lifting it is hard for me to do very heavy lifting in season. ------------- Old enough to know better. Still too young to care. |
Posted By: Duncan McCallum
Date Posted: 2/07/14 at 3:11pm
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Jeff,
The quote Tom put up is gold. If you want to be a thrower, and you aren't throwing, you are only kidding yourself. Does anyone honestly believe Isaac Burchett is physically stronger than I am (well, besides Isaac that is...!) Probably not. But he throws, and he throws, and when he's done, he throws a little more and that is why he is consistently at the top.
If you're not actively training throws to be a better thrower you are doing it wrong.
"I have a quick question I noticed the biggest gap between Ams and Pro seems to be LWFD, WOB and Caber. All the other events were with in about less than 10% usually only a couple feet with the pros obviously being better.
ie B stone pro 38-4/am 37-2.5 etc but with the LWFD Pro 85'-5.5"/Am 71-1" ; Caber pro 12-12:15/Am 30,60,90; WOB Pro 19'-1"/Am 14'-15'. The more results I looked at the more, I saw it to be true.
Outside of just throwing more, any advice training/lifting/technique wise for those three events (caber, LWFD, WOB)?"
As someone who has a real pants-tightening love for statistics, I am going to go out on a limb here and say you have completely misinterpreted some, if not all, of the data. Without looking at the data I can say with 100% certainty the average Am LWFD throw is not 71'+. Not even close, even after you kick out the top/bottom 20 outliers...no freaking way. Remember, the DB doesn't represent an Athlete's average throws; it indicates their best throw of that season. Also, bear in mind that many of these throws come as EXTRAS after an Athlete has won an event and the pressure is off. I get those chances every once in awhile and I run like smoke and oakum.
Caber comparisons are completely off the table. A perfect 12 with my stick vs. a perfect 12 with the one Jake, Matt, and Andy are working with isn't the same thing at all. That extra foot or two of length and however many pounds makes ALL the difference in the world. Ask any first year Pro what the biggest difference is between the Am ranks and the Pro ranks...if they say anything besides "Man...the cabers..." I'd be very surprised.
You are asking all the same questions hundreds of folks asked before I did, and hundreds more will ask after you...the answers haven't changed my friend. Put up some videos, ask questions, make adjustments, and I promise you as sure as the sun rises in the east and sets in the west you will improve.
And that's the point. ------------- The man in the arena. |
Posted By: jsully
Date Posted: 2/07/14 at 3:32pm
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Ugh. Pro cabers are miserable. Duncan's post is $$ |
Posted By: wrighj03
Date Posted: 2/10/14 at 9:14am
| @Duncan Thank you for the advice. Also sorry for the confusion I wasn't trying to pass off those numbers as serious data. They were just last years results from the 3 games I might be able to get into without getting invited to and less than 2 hours from my house. But the info you gave is super valuable to help me set goals for my first season. Throw more is tops on my list. |
Posted By: wrighj03
Date Posted: 2/10/14 at 10:07am
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Workout occurred Friday OHP 3x3@105 Bench 115x5 135x3 135x3 135x3 DeadLift 135x5 225x5 245x3 245x3 245x3 245x3 245x7 New training #'S OHP 115 (+10) Squat 247(+15) Bench 157 (+/- 0) Dead lift 302 (+12) |
Posted By: wrighj03
Date Posted: 2/11/14 at 6:21pm
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yesterday Squat 115x5 135x5 165x5 190x3 215x3 Bench 105x5 120x3 135x3x3 OHP 105x3x3 Hammer winds X10 B Stone work Today Snatch 10x2 @95 missed 115 clean and jerk 5x3 @135 Deadlift 135x10 205x5 235x3 255x1 265...300x3, 300x1, 300x1 315x1 315x1 PR jumps til I almost puked coach John is awesome at motivation Wide grip behind neck press x alot close grip snatch x a few |