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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
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
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
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
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
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
Originally posted by wrighj03 wrighj03 wrote:

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

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


Posted By: Duncan McCallum
Date Posted: 1/07/14 at 6:42pm
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
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
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
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
@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
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
@Duncan I will.


Posted By: wrighj03
Date Posted: 1/13/14 at 7:56pm
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
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

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
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
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
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
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
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
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
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
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
Warm up
Prowler +90# x10
Farmers Walk x10
tire flip x10
Side bends

clean@ 135
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.


Posted By: Duncan McCallum
Date Posted: 2/07/14 at 8:14am
Throws?  Technique work?  Drills?

-------------
The man in the arena.


Posted By: wrighj03
Date Posted: 2/07/14 at 12:09pm
@ 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:

Originally posted by wrighj03 wrighj03 wrote:

I try not to ask stupid questions on the forum or ones that have been discussed to nausea.

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
Originally posted by Duncan McCallum Duncan McCallum wrote:

Throws?  Technique work?  Drills?

@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
Originally posted by TomLawrence TomLawrence wrote:


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."


That guy sounds smart.  


Posted By: TomLawrence
Date Posted: 2/07/14 at 2:19pm
Originally posted by wrighj03 wrighj03 wrote:


Either case you're both right I need to stop being  a baby and actually throw seriously.



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
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
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
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
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
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



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