TRAINING LOG: Dave L (Buffy)

-- Box Push-ups
-- 3*4*BW
(Changed these up a bit, feet up on a 10" box and push ups off 6" box.  So much tougher, can feel these need some work just to get to speed.)

-- Deep seated box jumps with barbell
-- 3*5*95
(Lowered the reps on these as they were early in workout, but still seems to have hurt my later lifts.  Today was from bench height and working on getting air before landing on box.)

--Deadlifts
--5*225, 3*330, 5*415, 3*470, N/A*525
(CRAP CRAP CRAP CRAP!!!  And I felt good headed to the gym.  Had two days rest from last throwing and good sleep.  That 525 has beat me today.  Only redeeming thing I can get out of this is that failing a 525 makes you sore too...that should make me grow.   DAMN!)

-- Chins
--3*7*BW
(Got one more rep in this time.  Back and arms felt good, working well together and felt in control of the chins.  Not sure I have felt that way in past, usually they are only struggle.)

-- Incline DB Press
-- 3*7*70
(Changed up the pitch of the incline today.  Instead of a raised bench, actually went to the incline bench.  Just a change.)

-- Dips
-- 3*7*BW
(Eh...they were dips.  What can you say?)

-- Single Arm Lat Pulls
-- 3*7*85
(I like these as they feel good for a long pull on back.)

Throwing day (yesterday):

Hammers
I use the new location, so I am a bit leery of the throws as the last 20 feet drops about a foot or so in height from where I am throwing.  Oh well, use what you have.

Jogged/walked a lap of the new walking path in our neighborhood, prolly about 1/2 mile. Then lots of warm up with an 8lb hammer to work out the obliques, shoulders, lower back.

Focus of this practice was the low point.  I have serious problems with it moving out in front of me when I am tired or not paying attention.  I really have to get those shoulders turned into wind so I can drop that orbit to right side.

Figured out some physics last night too!  It turns out, that if you are tired, and turn your whole body into the release, you are actually counteracting all your work...  (Lost like 15ft on throw instantly..dang)

Anyway, got seven throws of each hammer in.  Found that when I returned to strict form I could counter for being tired.  That is good news.  Now if I could just add form + energy...then watch out.

dl_buffy wrote: Was just a crappy work out, but I went and I did something other than sit on my arse at home...or work on one of 50 things that was supposed to get done this weekend.

this note called me out! thanks

yer a good example