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TRAINING LOG: Hapy Mayer |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Posted: 1/27/10 at 1:00pm |
OK, all this has got me thinking I should put my logs up here. Hopefully
this will help me be more consistent in my training and break out of the plateau I am finding myself at right now... For background, I am currently 38 yrs old, and had fairly major shoulder reconstruction done to my right shoulder about 16 months ago (50% torn labrum, upper bicep tendon reattachment), and am still struggling to make a come back into lifting heavy and to throwing again. I am 6'1 and current bodyweight is 246lb. |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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1/27/10
Hang cleans: 135lb x 10x5 (warmup) Deadlift: 225x5, 275x3x5 Dumbbell seated military press (1-arm at a time): 25lb x20, 60lbx5x2, 25lb to exhaustion (lost count, think I got 45 reps) Hyperextensions: bodyweightx10, 45lbx10, 100lbx5 |
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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Glad to see you posting this, and continuing on your recovery.
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Andrew G
Vada a bordo CAZZO!!!! |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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1/28/10
co-ed hockey game - about 45 minutes hard skating 2 minutes at a time 1/30/10 hockey referee work - about 5 hours light skating 1/31/10 5x5x135lb hang snatch 5x185lb, 3x5x225lb safety squat 10x25lb 3x5x60lb dumbbell bench press 2x5x205lb atlas stone load onto 50" platform |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Looks like a great start to me! Take care of that wing!
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The man in the arena.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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2/1/10
Men's hockey league night 2/5/10 Co-Ed hockey league game 2/6/10 Refereeing Was feeling a bit run down this week, so just played hockey and avoided the weight room. |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Hapy, I was raised in Florida/Georgia and never experienced playing hockey. With the all the skating you do does it help pushing off with the stone and WFD?
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Bill,
I sure hope so. Certainly helps my speed - no need to do sprint drills, and I have great balance and foot/ankle strength from skating so often. In previous years, I did not skate nearly as much as I am now, so I guess we will see how that translates into any distances once the snow melts so I can throw again. |
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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chirp....chirp....hey, somebody should clean out the cobwebs in here....Hapy? Hapy? OK, I forgot Hapy is out of the country, but they do have gyms and internet access there... |
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Andrew G
Vada a bordo CAZZO!!!! |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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ok, not much to update since I last worked out. Basically took 3 weeks
off, with just playing hockey, and even skipped that while in Germany. Though I did walk alot when I was there (at least a couple of miles a day), and 1 liter of beer weighs quite a bit. Anyhow, first training day since I have been back was today, worked out with Carlton and Amy Shedrick over at their place. Back Squats 135x10, 225x5, 285x3x5 Incline press 135x10x2, 135x5 Circuit training - stiff legged deadlift - 215x8, ab crunchx8, atlas stone row 120x8, calf raisex8x2 - we did 3 circuits of this and I felt like I was going to pass out. |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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Hapy, what is up with the shoulder? I had the full torn labrum, full torn cuff and partial torn bicep tendon and competed in 17 weeks and won. Why is this naggin you so long? I was cut on by the famed Dr. Andrews guys and they started my rehab the next day. Is this a drive problem or a structural deal? Not putting you down in any way, just fact finding bro.
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Mule
Sportkilt AST Sport Supplements |
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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Ya but Myles you're kinda like the Black Night in that scene from the Monty Python movie. They could just keep cutting limbs off of you and you'd just keep coming back.
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Andrew G
Vada a bordo CAZZO!!!! |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Myles was sent from the future to kill John Connor.
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The man in the arena.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Well, I think its really a bit of both. It turns out that my shoulder had
other issues beyond the bicep and labrum. The labrum wasnt just torn, it was actually "shredded" - Doctor actually used the term "shredded wheat", and only had about 10% of the tissue left to reattach. I still have some instability there, but I am mostly pain free. I need to test it with full on training schedule and see how it responds. I also have a partially dislocated sternoclavicular joint which is not really operable (unrelated) which still limits any overhead lifting over about 200lb. I think all this has left me in a bit of a funk - I was very disappointed that I could not come back 100% last summer, and while I think I am doing "OK" this offseason, the competitive drive is missing a bit. My recovery time seems to be shot as well. I am going to try to train more with the Shedricks and Berbys which should hopefully help me find that drive to get through the recovery time issues and get myself back into the lifting/throwing form I had a couple years back. I do have some goals for myself, which I still hope to hit this year: • throw well at the master's indoor shot put championships (March 27) (I will be happy with anything over 40ft, ecstatic with 45ft) • compete at the Highlander games May 22 • throw in 6 other games this year, and win one of them - hit at least one PR in one of the events • complete a 500lb deadlift Bonus goal: go to Scotland and lift the Dinney Stones - I still think I have a very outside shot at this, but realistically, I think this might have to wait until spring 2011. Anyhow, that's the good bad and ugly of my training, I think without support of friends from NASGA and locally, I would not even have a chance at any of these. |
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Silverback
Postaholic Plow Mule Joined: 8/29/04 Location: Alabama Status: Offline Points: 4276 |
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If you ever want to talk delt and want my input on what I did just get up with me bro, glad to help you in any way I can. I was 43 or 44 when I did mine, I mean my late 30's.
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Mule
Sportkilt AST Sport Supplements |
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M-BAAB
Postaholic Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515 |
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WAIT JUST A MINUTE!! Myles is HOW old ????????? I gotta stop calling hin son.
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51 , 72 and 15 at 50
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=Travis=
Senior Member Joined: 7/27/06 Location: United States Status: Offline Points: 520 |
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Pulling the DINNIE Stones with a jacked shoulder sounds brutal. I could feel the pressure through the shoulders, biceps and even into the pecs when I lifted them, just from the weight hanging. Get some practice in with one armed pulling with a ring and loading pin to get the shoulder ready for that.
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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The Dinnie Stones...one day.
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The man in the arena.
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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I should have taken a ride up there to check them out last summer. I think the next MWC in Scotland we should get together a stone tour or something.
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Andrew G
Vada a bordo CAZZO!!!! |
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=Travis=
Senior Member Joined: 7/27/06 Location: United States Status: Offline Points: 520 |
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I'm not old enough, yet, for MWC. But I'd be up for a stone tour. I turn 40 in just a little over 4 years. I told my wife that for my 40th birthday that we are going back to Scotland for a bunch of stone lifting because all we planned for on the last trip was the Dinne Stones.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Travis, If you make the assumption that the grip strength is there, what
weight deadlift would you guess you would need to get both Dinnie stones? I had 600lb in my head for this, but thought I would ask someone who had done it (will query Doc Rock also) |
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=Travis=
Senior Member Joined: 7/27/06 Location: United States Status: Offline Points: 520 |
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I think 600 is good. I drove my squats to 650 and saw the squats as helping quite a bit. I also did a lot of rows. LOTS of core work. I would do pulls with rings on a loading pin to work the grip and the torque killed the back. I think a lot also depends on body type. I think (from pics) that the smaller framed and shorter fellows are able to squat down to grab the rings, whereas the taller and fatter guys like myself have to bend a little more. So the initial lift for me is the back (deadlifts) the stand straight and then legs and hips (squat) to stand up. I thought the grip was my particular limiting factor. I used the hook grip there on the stones. I can do it now without. shoot me an email and I'll fill you in on more advice. wahi_1998@yahoo.com
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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3/13/10
Amy and Carlton and Mike and Naohami came over to my place. High Pulls 135x10 Deadlifts 225x5, 335x5x3 Reverse Hypers Dumbbell presses, bands and some shoulder work. Tried on my new shot put shoes - man these are fast - I am going to spin myself right out of the circle unless I find the throttle on them. |
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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3/16/10
Yay - first day throwing in a LOOONG time. Got access to the brand new field house at Norwich University... nice place. kneeling 16lb shot throws - about 10 reps - 25-30 ft Braemar 16lb shot throws - about 20 reps - 35-36ft Step-ins (half spins) - about 10 reps - 35ft Full rotations - about 25 reps - mostly 38-40 ft, a few 43fters, and got two out over 45ft. Felt pretty good all in all. A bit too quick on my rotations, and still have a bad tendency to not drive my right side up and forward. If I concentrate on getting out over my left plant leg, then things go well. I am getting another chance to throw on Friday, and will try to post some video for some last minute advice, as now that I see that I can do it, I really want to hit 45'+ in Boston on the 27th. |
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Wayne Hill
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 2935 |
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Nice! I bet that felt good.
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"We may be small, but we're slow." - MIT Rugby
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=Travis=
Senior Member Joined: 7/27/06 Location: United States Status: Offline Points: 520 |
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What's the thought behind kneeling shot throws? And is it like it sounds, you just do them kneeling?
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Great work man!
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The man in the arena.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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learned these from "Hollywood" Don Stewart.
For me, (Don may do them for different reasons) they are a good warm up exercise, and take the legs out of the equation, forcing you to think about using your hips and "trunk" to get in the good inverted C form, open up the chest and try to stay back. Basically, simplifies the whole event to make sure your technique is on, then when you go to a standing throw and add the legs back in, you can just work on those while you have your upper body grooving. Also the shot travels shorter, so you don't spend so much time walking to retrieve it |
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=Travis=
Senior Member Joined: 7/27/06 Location: United States Status: Offline Points: 520 |
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It doesn't travel very far for me even when standing.
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Hapy
Postaholic Joined: 8/29/04 Location: United States Status: Offline Points: 1977 |
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Got to throw some more shot today...
About 10 standing throws 35-36 ft maybe 5 or so half spins 33-34ft 10-15 (didnt keep track) full rotations 37-41ft Having some problems tonight. A little weakness in my right leg, and a tendency to dive into that first turn was robbing me of any good distance. Amy took some video, so I will try to get hold of that and post it up for some feedback... tomorrow - olympic lifting with my new bar and shoes, squats, and then hopefully some caber and/or hammer tosses. |
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