52 years old 5' 9" and right now at 242lbs @ 33%. Started a low carb diet today and want to be at 195 by April. Want to throw in the over 50 and under 200 class in Denver this August. I like a 4 day lifting routine in the early morning and finish in the evening with a core workout. The core is a light weight workout to work on endurance as well as what I like to call "Dad Strength".

Mon. 12-28  Wife is ill & need to cut W.O. short to care for her & kids.

B.B. PushPress 155x5, 185x5, 205x2

D.B.snatch 80x3, 90x3, 95x3

Backsquat 225x5, 315x5, 405x5

AbWheel(curse you Mike Baab) 10 , Leaps 24"x4

Tues. 12-29 wife still sick.

Shrugs 455x8, 550x7, 655x5, 495x8

Incline bench 185x5, 225x5, 245x2

Thurs. 12-31 mixed arms with core.

Corecrushers 225x5, 225x5

Coretwists (laying across a bench with feet under D.B. rack & twist hard right to left then left to right with a 45lb plate=1) 45x8, 45x8

AB Wheel 8, 5

Tricep strip sets 120x5, 100x5, 80x8, 60x8 50x8....130x5, 110x5, 90x5,  70x8, 50x8

D.B. rack curls 50x6, 40x6, 30x6 x2

Dad Strength always wins!  GREAT work Bill!

"Curse you Mike Baab!"

LAWL!!!

Bill, do you eat live game?  Geez...if that isn't a caveman workout I don't know what is...good stuff man.  Stay after it!

Mon 1-4

Banded Push Press 135x5, 155x5, 185x2, 135x5

Close Grip Snatch 115x5, 135x5, 155x5, 95x5

Banded Deadlifts on blocks 275x3, 315x3, 365x2, 225x3

CoreCrushers 225x5, 225x4

Leg Curls 130x8, 130x8

PM- COC training.

Wayne I noticed last year I could do the stack on almost everything in the gym except the leg curl machine, kinda spotlighted a weakness.

Duncan, I love Dinasour training and what you love you tend to stay with. Great job on your lifting. You and Myles are my strength Hero's.

We put in a hot tub in july and I put an old horse trough I had next to it on the screened in back porch. In the summer I would add ice. Now that its winter in south Geogia I no longer add the ice but it is getting colder and colder. I saw ice in the cold tub this morning. Last night the water temp was 42. Every night I do around 12-15 minutes in hot tub then cold tub as long as I can stand it. Back in hot tub for 12 then end with cold tub. Takes a lot of the aches and pains away as well as inflammation.

AM training

Shrugs 315x10, 405x8, 500x8, 605x3 & 405x10

Incline D.B. bench 70x8, 80x8, 90x8, 100x3 & 80x6

Lat Pulldowns 250x8, 265x8

3way Delts (with a dumbell in each hand you place them together in front of you and lift them like a plate raise to simulate caber toss, then raise from the sides, then bend over and hit rear delts.)  45x5,8,8   45x5,8,8

Tricep strip sets using a rope, no rest during desent.  120x5, 100x5, 80x8, 60x8 & 50x8       120x5, 100x5, 80x8, 60x8 & 50x5 

PM training

Land Mine arcs 80x5 (swing a BB from lower right with straight arms up & over to left)

Land Mine Braemars 80x5

SSB CoreCrushers 150x5

SSB GM onto toes 150x5

I just re-read your previous lifting post...

COC Training!  HAHAHAHAHA!!!  Just say it out loud!

Come on guys, you KNOW you read that and laughed!!!

Captains of Crush = Awesomesauce.

Keep going Bill...that sort of training builds functional strength some of us can never get.  Good on ya!

Thu 1-7 AM

D.B. push press 70x8, 80x6, 90x4, 75x8

Hang Cleans 135x5, 155x3, 175x2, 135x5

SSB squats 225x5, 245x5, 275x5, 315x5

Mon 1-11

Push Press 75 x 8, 85 x 6, 95 x 3, 80 x 6 this was a PR.

1 arm D.B. Snatch 80 x 3, 90 x 3, 100 x 2, 85 x 4

Back Squats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 315 x 5

Ab Wheel 3, 8

Tue 1-12

Shrugs 365 x 8, 455 x 8, 545 x 8, 635 x 8, 725 x 5 got this on tape.

Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5, 255 x 2

Thu 1-14

Zerchers 225 x 5, 275 x 5

Hang Cleans 115 x 5, 135 x 5

DB Push Press 75 x 8, 85 x 4

Ab Wheel 2

Very tired from Monday & Tuesday, took it easy.

Thanks Scotty, I just started getting serious about getting lean this week. Here is the video of the Shrugs.

http://www.youtube.com/watch?v=uiJeq2AaotM - http://www.youtube.com/watch?v=uiJeq2AaotM

Sat 1/16/10 Orlando Games,

Mon 1/18/10 Bodywt 239 @ 32%       Slosh Pipe

Tue 1/19/10

AM   Push Press 135 x 5, 155 x 5, 185 x 4, 205 x 2. 155 x 8

Close Snatch 115 x 5, 135 x 5, 125 x 5, 115 x 5

Banded Box Deadlift 135 x 3, 225 x 3, 315 x 3, 365 x .5, 225 x 6

Leg Curl 130 x 8, 130 x 8

Hammer Plate spins 25 x 10, 25 x 10

PM Have not trained in throwing since November, started today. Will throw lighter implements and work on form.

9# hammer x 16 throws- best was 94'6"

13.5# sheaf x 20 throws- best 26'

Ab wheel 10

Thur 1/21 weight 240

AM CoreCrushers 225 x 5, G.M. 225 x 10, Ab Pushdowns 100 x 15

PM Shrugs 365 x 8, 455 x 8, 545 x 5, 405 x 10

Incline Bench 135 x 5, 185 x 5, 205 x 5, 225 x 5, 265 x 1, 185 x 10

Ab Wheel (belly to floor) 3s x 4r

Fri 1/22

Push Press 75 x 8, 85 x 5

1 Arm Snatch 80 x 3, 90 x 3

FrontSquat 225 x 4, 245 x 3, 185 x 5

Deads 315 x 3, 365 x 3, 405 x 3 (Rarely have anyone to lift with, a guy passing thru started doing deads so I jumped in. 2 dead sesions in a week wore me out).

On Jan 14 the YMCA I work out at offered a 10 week weight loss challenge, official weigh in that day was 245.5. On 1/21 was 241. Weigh ins are every Thursday. Hope to ride the competitive weight loss train down to 195. I am doing low carbs high protien diet.  

1/24 Sun.
Using light weight implements to work on technique & speed.
HWFD 32# - 41', LWFD 20.5# - 56', WOB 32# - 15.5', 10.5# stone thrown over a 12' bar, working on my flat release 29' 3". Ended WOB sesion with a 42# thrown over (or close to) the 12' bar 4 times as fast as I can.

Tony, you lifting tired still is better form than me fresh!

 I am amazed when I see guys at games that never practice throwing and can retain the feel of the technique. If I don't practice it routinely I lose it.

Mon. 1/25

Pushpress 80 x 4, 85 x 4, 70 x 8

1 arm snatch 80 x 3, 90 x 3, 100 x 2

BackSquats 225 x 5, 315 x 5, 405 x 5, 455 x 3, 475 x 2

Tue. 1/26

Shrugs 365 x 8, 455 x 8, 545 x 8

D.B. InclineBench 70 x 8, 80 x 8, 90 x 8, 100 x 3

Ab Wheel belly to floor 5, 5, 5

Wen. 1/27

D.B. curls stripset 45 x 6-35 x 6-25 x 6

Tricep pushdowns stripset 120 x 4-100 x 4- 80 x 5-60 x 8

CoreBlaster 125 x 5

CoreCrusher 225 x 5

Good mornings 225 x 8 

nice work my friend....see you at z-hill.......you should put up some good numbers....

Thanks Todd, how about ren fest?

Sun 1/31

AM Slosh pipe

PM 10# hammer 20 throws then followed up with 16# hammer for 10 throws.

Mon 2/1

Banded platform trapbar deadlifts. Each band is 175 or more (350+ at lockout). 135 x 3, 225 x 3, 315 x 3, 385 x 1 PR!, 315 x 5.

Banded pushpress 135 x 5, 155 x 5, 185 x 2, 155 x 5.

1 arm dumbell snatches 80 x 3, 90 x 3, 100 x 3, 85 x 5.

Felt strong today.

Billy"milo"Gray

when will you be walking up and down the driveway with a bull on your back?

no ren-fest this year,family b-days on friday and sunday + v-day

be safe,throw far and high

Thanks Craig, please critique anytime. When I do shrugs as I did
Tuesday the weight goes down considerably. I just like to see what
can be locked out once in a while. Takes weeks to get over the trap
soreness. All my deads are performed with thick bands, a hard
lockout for sure. Am hoping for a carry over to the sheaf, wondering
if the heavy shrug which is really a pop up will help the sheaf as well?
Will see on the 14th.
Todd, see you sooner or later......take care.
Wen 2-3
AM GM 225 x 10,   corecrushers 225 x 5,   ab pulldowns 110 x 10,   
coreblaster 100 x 8,    D.B. sidepull 120 x 10

PM    jump rope for two 1.5 minute sessions, ab wheel (belly to floor) 5,5,5.  laying plate twists 8, 5.  120 pound dumbells farmer walk.

Thu 2-4 official weigh in 233 net loss 12.5 pound in 3 weeks.

AM   front squats 135 x 5, 225 x 5, 245 x 3, 245 x 3

       D.B. push press 70 x 8, 80 x 4, 75 x 6

       hang cleans 135 x 5, 155 x 5, 155 x 5

PM   42 pound WOB 8 x 12'  Sheaf 15 attempts different heights

where did i put my kettlebell.......you got me fired up again Billy...

I would love to track a Todd Bell training log! You always lifted in such a unique way. Come on brother, THE WATERS FINE.

Very sore this morning, from the speeds as well as the deads. The hot cold tubs I do every night really take out the stiffness and make the pain manageable, Have a work related training week in another state coming up where I will have no access to hot/cold baths. That will be the true test.

"You would be much better off using a weight you can actually shrug and have some ROM than just holding a heavy weight.  Or perhaps even going a little lighter and high pulling."

Sorry for the thread hijack, but this has me curious.  I am a shrug fan.  I usually shrug heavy, sometimes very heavy (for me) with 500+.  I use straps above 405.  I change the grips from narrow to wide and all points in between; reverse grip, hook grip, double overhand, etc.

I will also say that when I get to heavier weights, there is some bounce to the lift...more like recoil.  Is there a good balance between a lighter weight, like 315, with a strong 1 second contraction at the top (the whole 'shoulders to ears' thing) and heavier weights with more recoil?  Does it matter?

Things to focus on?  Things to avoid?

Taking the week off as I am attending a work related training seminar. Got a game on Sunday.

Threw Sunday at Ren Fest in Tampa. Had a great time with good friends and got to visit with my daughter and granddaughter afterwords.

Mon 2/16

Squat 225 x 5, 315 x 5, 365 x 5, 405 x 5

Close Snatch 115 x 5, 115 x 5, 115 x 5, 115 x 3

Push Press 70 x 3, 75 x 3, 80 x 3, 70 x 3

Tue 2/17

Shrugs 315 x 10 x 3

Incline Bench 70 x 6, 80 x 3, 90 x 3, 100 x 1

Lat Pulldowns 295 x 8 x 3

3 way delts 40 x 5

Tricep Strip Set 120 x 4, 100 x 4, 80 x 4, 60 x 6, 50 x 6

What you weighin' now Bill?

Looking forward to throwing with you in PC.

New job makes it hard to post regularly. Alan had a great time at the Ren Fest. Braemar 23'7.5" this is good for me, 30' 7.5" open is great for me, 32'11" HWFD, 44'6"LWFD, 12:00 on qualifier caber & 60^ with other caber, 24' sheaf, this is great for me this early in the season. Had 26' in me but could not get it through the uprights. 12' WOB this was easy, seems like I start to pull hard and the weight goes everywhere but over the bar. Need more throwing time. Have free time early in the morning for now, this is when I hit the gym. Will try to throw in the evenings next week.

2/15 Mon rested.

2/16 Tue - DB Push Press 70 x 3, 75 x 3, 80 x 3, 75 x 3

Close Grip Snatch 115 x 5 x 3, 115 x 3

Back Squat 225 x 5, 315 x 5, 365 x 5, 405 x 5

2/17 Wen - Shrugs 315 x 10 x 3

DB Incline Bench - 70 x 6, 80 x 3, 90 x 3, 100 x 1

Lat Pulldowns - 295 x 8 x 3

3 Way Delts 40 x 5

Tricep Strips - 120 x 4, 100 x 4, 80 x 4, 60 x 6, 50 x 6

2/18 Thu - Official weigh in 228.8  Robin, slow but steady with minimal strentgh loss so far.

Push Press - 135 x 5, 135 x 5, 135 x 8

Hang Cleans - 135 x 5 x 3

Zerchers 135 x 5, 225 x 5

Front Squats 225 x 5, 315 x 5

Squats 365 x 5, 455 x 2

Fri 2/19 Feel a need for speed.

Incline Speed Bench - 135 x 5, 135 x 3 x 10 with 30 second rest between sets.

Jump Rope 100, 100, 100

Jump onto a 28" leg curl machine 5, 5, 5

Tri Strips 130 x 4, 110 x 4, 90 x 4, 70 x 6, 50 x 6

The siren song of the buffet calls to me constantly yet still I resist..for now. I throw and mark the throws with golf balls my kids painted for me. Measure my best throw most times. I have to say it is embarasing posting my throws. I threw at Dunedin one year and followed Mike Baabs, that too was embarrasing.

Mon 2-22 PM  Push Press banded 135 x 5, 155 x 3, 185 x2, 135 x 5

1 arm D.B. snatch 70 x 3, 80 x 3, 90 x 3

Banded Deadlifts 135 x 3, 225 x 3, 315 x 3, 365 x 0 (tried this twice) 315 x 1

Romanian Core Blaster 125 x 5

Good mornings 225 x 5

JumpRope 100 x 3

First workout i could feel a loss of strength from the weight loss.

Tue 2-23 AM  Shrugs 315 x 10, 405 x 10, 495 x 7

Incline Bench 135 x 5, 185 x 5, 205 x 5

JumpRope 100 x 2

PM  WOB 42# 11' x 5, 12' x 6,   32# x 14' x 5, 15' x 5

32# HWFD x 12 best throw 40'

16# hammer x 12 best throw 65'

60 degrees out, beautiful day. plumb petered out.........

The Wife and I found this spaghetti called DREAMFIELDS, at PUBLIX supermarket. 5 grams of carbs per serving and you can not taste the difference between it and regular spaghetti. I make a lot of spaghetti casseroles with meatballs, sausage, ricotta, mozzerella, swiss, etc.....

http://www.dreamfieldsfoods.com/ - http://www.dreamfieldsfoods.com/

The MWC is always humbling, the best of the best. I have had the chance to throw with Myles, as well as other top throwers and am proud to take last place. They are always so supportive of there fellow throwers. Alan what is your best event? Mine is the sheaf and I can generally not take last in that event even against the A's.

Course this is the main reason for dropping under 200 pounds so that I only have to throw against shorter guys. I am 5' 8.5" and am usually the shortest guy in my local Master games (Orlando & Ren Fest). In the over 50 under 200 class I am still shorter than most but not as drastically.

"The MWC is always humbling, the best of the best."

That means you too...Be humbled by the challenge, but don't resign yourself to be the least among equals. 

Great work in the gym and on the weight loss...don't worry about the immediate strength loss.  I have that same problem too.  I get to the point where workouts are taking too much out of me and I cannot recover, and I am afraid my quest for total HG spiritual creaminess has been compromised...

That's the point where I get over it.  And the weights still go up and down.  Just train through.  You've been doing it long enough!!!  Give 'em hell in Colorado this year!!!

I have one of those scales that does weight and body fat, you put in your height and when you turn it on it shows your height first. I have had the scale for about 10 years, when I first got the scale I put in 5' 9". Last month I had my height remeasured and 5' 8.5" is what I am. Every time I stand on that scale my mortality screams up at me. Chalk the drop in height to several motorcycle wrecks, herniated L5 & the need to still squat heavy. I am destined to spend the latter part of my life as a HOBBIT!

How's that BIIIIIIIIIG ole head of yours Jeff? You still parting your hair when you throw the sheaf?

Bill(Love me some BEAUDRO BATY) Gray

J. Baty wrote: Bill, Roger Mann is in the 40-49 under 200 lb class now. He and I are going to do that extreme training routine when it gets warmer. Look out.

WHAT?!? I SAY AGAIN, WHAT ?!?!?! YOU AND ROGER MANN ARE TEAMING UP?!?!? EXTREME TRAINING?!?!

You have got to be kidding me Mr Baty. He doesn't need any help, awwwman, you just couldn't be satisfied being the carrot from the 50+ catagory, you HAVE to train Roger to be the 40-49 Carrot.

FINE!!! Now I have 2 carrots.  And in an effort at full disclosure (I am doing my part via the Training Log), I expect you to post this "extreme training" Mr. Baty.

Bill, sorry to get so distracted by Jeff on your log. Hate to hear about the back. I have transitioned to throwing focused and little lifting. Right now, I only deadlift on Fridays, the rest is throwing.  G

Great job on the weight loss! I am coming down as well. You are beating me though but I've only been at it a week. Keep it up and see you in PC!

Dang Jeff, you and Roger teaming up. You will be unbearable err I mean unstoppable. I told Roger when Jeff asks you to throw with Ringold "just say NO". This is just what you need to push you this year, besides Robin gunning for you of course. Robin what bodyweight are you dieting down to?

 I wish you Guys would hijack my thread alot more, it gets down right lonely in here. Sometimes it gets so quite you can hear the party going down over at Duncans thread. Lots of grunting, iron weights clanging and Duncan yelling out motivational stuff.

Sun 2-28 PM    DWFL(dancing with the Fat Lady) 5 x 100 (This is a land mine that I do rotational turns with, feels like your dancing & dipping a fat lady)

Safety Squat bar core blasters 150 x 3

SSB G.M.s 150 x 5

Mon 3-1  AM   8# soft ball Braemars 10

8# s.b. Open stone 10

jump rope 100, 100

Put a thin band on neck and under feet for back resistance and have a stick the same size as my fork. Attach to a machine and simulate sheaf toss. 50 x 8, 60 x 8, 70 x 8

Smith machine replicating WOB. 65 x 10, 95 x 10

Squats 225 x 5 x 3

Push Press 60 x 10 x 3

PM       DWFL 100 x 5

SSB C.C. 150 x 3

SSB G.M. 150 x 5

good grief!  Here I get all hefty to throw and now you are going light!

BUT- I've heard that os sorta like Basketball for short people ;)

Just wanted to say hi Bill, and see you in Dunedin?

Todd, so nice to see you last Saturday. You are a lot taller than your posts led me to believe!

3-2-10 Tue I start in the basketball court with an indoor shot  8# Braemar x 5 8# Open x 8

Have a 16# ball on a rope that I put a PVC handle on.

Hammer spins 16# x 12, 14 & 14

WFD line drills 16# x 7, 8 & 8

Jumps onto stacked mats 8, 8 & 8

Lay on floor and swing rope ball left & right 10 & 10

Shrugs 315 X 8, 315 X 8, 315 X 8

Incline Bench 135 X 8, 185 X 5, 135 X 10, 135 X 10

3-5-10 Fri Braemar 18# x 10, Open 18# x 12

Hammer spins 16# x 15, 15 & 15

Jump ropes 100 x 3

WFD line drills 16# x 8 & 8

Push Press 65 x 5

3-8-10 Mon  Braemar 18# x 10, Open 18# x 12, 8# x 12

Hammer spins 16# x 15 x 3

jump rope 100 x 3

WFD 16# x 10 x 3

Rope ball against wall 16# x 10

Ab pulldowns 100 x 10, 120 x 10

Push press 65 x 8, 65 x 6

Deadlift with bands 135 x 3, 225 x 3, 315 x 3, 225 x 3

3-9-10 Hammer spins 16# x 10 x 3

Braemar 18# x 12, open 18# x 12, 8# X 12

Jumps (7 mats) 10

Jump rope 100 x 2

Ball wall 16# x 10 x 3

3-10-10

Jump rope 100 x 3

Ab wheel (belly to floor) 5 x 3

Core crushers 225 x 5

G.M. 225 x 5

Core Blaster 125 x 6

KiltBill wrote: Talked with Jeff Baty today about the program he had put together with an LSU strength Coach. WOW! Will start posting the workouts next week.

PLEASE post your workout Bill! PLEASE PLEASE PLEASE!

This thread reeks of treachery, deception, and old man strength.

J. Baty wrote: Now. Ive got to go do my extreme workout.

You are killing me.....I may be laughing while I die, but you killing me...

No, looks like my next game will be Tallahassee.

Thur 3-11 18# Braemar x 12, 18# open x 12, 8# open x 12

16# WFD line drills x 10 x 3

16# hammer spins x 15 x 3

jump rope 100 x 3

Rope ball wall 16# x 10 x 3

Front Squat 135 x 5, 155 x 5

Fri 3-12 Braem 18# x 8, Open 18# x 8, 8# x 8

1 arm push off wall x 10

jump rope 100 jumps 7 mats x 10

hammer spins 16# x 15 x 2

WFD line drill 16# x 8 x 2

Incline speed bench 135# x 3 x 10

Sun. 3-14. 10# Braemar 30', 10# Open 35' 6", 8# Open 35' 5"
12# hammer 83' 6". Lots of throws, working on form. Tossed the longer caber thrice.

PM Slosh Pipe

I understand Bill, but it is getting ridiculous to have security classificiations for a training routine....especially when the "Secret" or "Top Secret" is replaced with "DTR-Don't Tell Robin."

Great work on cutting the weight and focusing on throwing. I am in there with you heading down to 200. It comes slowly but isn't really that big a deal. Keep it up Bill.

....remember to PM me the details of Jeff's training.

3-15-10  Braem. 18# x 12,  OS. 18# x 12 & 8# x 12, OS. line drill 8,  Hamm spins 16# x 15 x 3, Rope wall 16# x 10 x 3, jump rope 134, 125,  WFD drills 16# x 8 x 3, wall push offs.

Push Press 60 x5, 60 x 7, 60 x 8

Close Snatch 95 x 5, 115 x 5, 95 x 5

Squats 135 x 5, 225 x 5, 275 x 5, 315 x 5, 225 x 5

Every excersice was done as fast as i could do them.

3-16-10  Braem 18# x 12, OS. 18# x 12, 8# x 12, OS. line drill x 8.  WallBall 16# x 10 x 3, Jump Rope 125 & 125. 7 mat jump x 10, hamm spins 163 x 20 x 3, WFD drills 16# x 8 x 3.

Incline Bench 135 x 5, 155 x 5, 175 x 5

Shrugs 315 x 10 x 2

3-17-10 jump rope 100 x 2, Braem 8# x 12, OS. 8# x 12, WFD drill 16# x 10 & 8, OS. line drill 8# x 7, WallBall 16# x 10 Ab Wheel 6 & 6, DB side pulls 120 x 8

Rev snatch 95 x 4, 95 x 4

Core Crushers 135 x 5

GMs 135 x 8

3-18-10 Official weigh in 217.5 pounds, total loss 28 pounds. Feeling weak and tired. One more week of this competition, then I can slow the weight loss down and bring strength level up.

Braem 18# x 12 & 8, OS. 18# x 12, 8# x 12, OS. line drill x 8, Hamm Spins 18.5# x 15 x 3, WallBall x 10 x 3.

Sat 3-20-10   Threw all dayat a Boy Scout camp doing a demo. Really worked on sheaf drill where sheaf is on the the ground on right side of right leg and you explode up. Got 20'. Great day with good friends.

Mon 3-22-10  Braem 18# x 12, O.S. 18# x 12 & 8# x 12, 8# line drills x 12, 18# hammer spins x 15 x 3, wall ball 16# x 10 x 3, 16# WFD line drills, jump rope 100 x 3.

Tue 3-23-10  Deadlifts, InclinePress & 3 way delt work. Final weigh in is Thursday, dieting hard .

Thu 3-25-10  Final weigh in 214.5. Total loss of 31 pounds in 10 weeks. WOOHOO! done.

Fri 3-26-10 New style of workout as well as a new method of pasting into log. New workout is lighter weights with faster movements.

AM         &nbs p;         &nbs p;         &nbs p;     PM

I started to sweat just reading it.................

ya gota love some Billy Gray

On April 1st after several days off to heal up after a brutal 10 week diet competition I took the Triathalon and Power ratio testing. I had done these 3 years ago after the 2007 Masters World Championship Game. I was at a simular bodyweight with the difference being I had been at the lighter bodyweight for months and was eating and lifting my way back up. I was shocked at my results, everything went down except the front squat.

Until 2010 I have kept an Excel spreadsheet of my whole workout with points assigned to each excersise. Every week i would try to up the total. Am going back to this. Which is why my workout looks like I cut and pasted. In 2 weeks will hope to add a Tendo Unit to the training.

The biggest plus I have seen from this new training is much better technique and the jumping rope has brought back the footspeed I enjoyed as a younger man. Am no longer falling down when I spin with the open stone. Highly reccomend it.

4-10  Competed in the Tallahassee Games. What a great time.

4-13 Mon   Start new training, using a Tendo and a real Coach. Have to test DeadLift, Bench & Squat at no less than .95 m/s. Did deads in the AM. DEADLIFT-185 pounds, that evening came back to gym and did bench. There were a lot of young guys wanting to see what they could do, they were a lot faster than me at light weights but as I added weight they dropped off quickly both time wise and interest wise. I am SLOW! BENCH-105, SQUAT-215. No one wanted to do squats.

Here it is the next morning and I am sore and very tired, I think the Tendo workout is going to fix my weak link---explosive power or lack there of.

Sounds like you are doing some high level training Bill, make sure to tell Baty you are doing "Extreme Training with Technology".

When you say "at no less than .95 m/s"  What is the m/s? Is this in less than a second?  Curious.

Keep it up!

Good luck with the Mcgyver Tendo Matt. I had wondered if a baseball radar gun would not have worked.

Robin m/s - meters per second. I am so fryed today, as I tried so hard yesterday to push fast and get some decent weight up. This put the finger on what has been holding me back. My lack of explosive power is from a lifetime of slower sports....marathons, triathalons, Centuries & power lifting. In talking with the coach he said this type of workout is hard on the CNS. I am very excited.

Thanks for the input guys.

4-16-10 Fri   Finished the testing week. Tuesday tested Deadlifts-185 @ 1 m/s, Bench-105 @ 1 m/s and Squat-215 @ 1 m/s. Friday was Hang Snatch-70 @ 1.8 m/s, Power Cleans-85 @ 1.5 m/s and Push Press-95 @ 1.3m/s.

It amazes me how depleted I am the next day after testing. Very similar to a game were each throw you put all you had behind it, this is the same. Every lift is 100% as you are trying to beat a set speed. When you make it you go up in weight and when you dont you try even harder to add some more drive to it. The hot cold contrast baths dont work as well with this type of workout, NAPS do!

Jon McClain came by and tested with me yesterday. He did all 6 tests at once! What a stud! He put up some decent numbers.

BILL

4-17-10 Sat Late afternoon threw 13 pound sheaf, Drills-21' throw 24.5'.Threw WOB 27 pound standing 16' & spinning 17'. Still tired from last weeks testing and a mild case of the flu. Worked on form. 

4-18-10 Sun early    Had a guy from the gym come and throw. He is very strong and did well for his first time. Threw 8# & 10 # braemar for form, open stone 17#, 32# WFD, 20# WFD & 56# WFD. 12#, 16# & 22# Hammers & 87# caber.

4-19-10 Mon   First workout with the Tendo. WarmUp with Jumpropes-200

PowerCleans @1.5m/s 65x3, 65x5, 75x5, 85x5, 95x5

PushPress @1.3m/s 65x5, 75x5, 85x5, 95x5, 105x5

Deadlift @1m/s 145x5, 165x5, 195x5, 200x5, 215x5

4-20-10 Tue   18#Braemar x 12, 18#line drill x 8, 12#OpenStone x 14, HammerWinds with 16# ball on a rope 3sets of 15. 6#medball off wall x 10 each hand standing & kneeling x 10.

Here it is wed morning and I am still depleted from mon workout. Actually moved more weight faster in this workout than I did in testing, learned to follow all the ways through the movement fast.

4-21-10 Wed.   Threw light weight implements, worked on form.

13.5# sheaf 25'.         12# hammer 80'.         10# braemar 32'.    10# O.S. 36'

So depleted Thursday that I could not workout. CNS still fried. Appetite still big with no weight gains.

Be careful with that CNS-fry...I know when my power meter is low I end up making small mistakes in form.

Rest...only then a Jedi will you be.

You ever going to make it to a Texas Games Bill?