Tom's Training

Duncan McCallum wrote: Word!  I stealeded this idea from you!

No worries hear, if it helps someone else with their throwing be my guest.

Speaking of throwing: Ok so I threw the 35 lb weight yesterday and I made some technique modifications that helped tremendously with my throws. Instead of worrying about how low I sat down during the throw I elevated myself a little bit so I was constantly in a quarter squat position. This helped my speed tremendously. I was able to get my foot down and up faster and my speed from turn one to turn two was much better. My throws were all around 54-55 but I never felt like I got a hold of one. I think this is due to me being use to my slower release. I definetely was not use to the releasing so quick. I am happy I fixed this though. I am think 17.90 is a doable goal for the meet I have in a few weeks.

"Blow Day"

Power Shrugs 225 x8 255 x8 285 x8
Neder Press 135 x10 145 x10 155 x10
Alt. Jump Squats 155 3x30 (these were dumb, going back to regular jump squats)
Drop Push Ups BW 3x10 worked up to three bumpers.
Seated Box Jumps BW 4x5 finished with three bumpers on a 36 in box

I took it a little easy becuase my back is still tight. I am not goign to lift Sunday in hopes that it loosens up. We will see.

Lifted in my cold garage today. Nothing great because it took forever for me to warm up and stay that way.

Back Squat 345 x6 365 x6 385 x6 405 x6
Pull Over to Press 155 x6 175 x6 195 x6 205 x6
Glute Bridges 315 3x10
Dips BW 3x10
Side Lunges 115 3x10
Front Raises 45 3x10
Pikes BW 3x10

The squats got my back feeling all tight but given the circumstances I see why. The pull over tp presses were new and I wanted to give thema go because I am competing in an All-Around Weightlifting Comp in June and this is one of the events. Other than that nothing to brag about. I feel really stiff this morning so I am blaming it on a combo of last night and the cold.

Hokay so I my shoulders are really sore today ( and not in a good way) and then it dawned on me why I hate dips and such. But anyways got my workout in.

Deadlift 405 2x5 455 x6 505 x6 555 x6
Glute Ham Raise BW 3x10
Iso Hammer Row thingy 70 x10 80 x10 90 x10
Shrugs 405 3x10
Cheat Curls 135 3x10
Good Mornings 185 x10 205 x10 225 x10
Core Crushers 20 5x20

I am walking like an old man today but it's cool looking forward to a week off next week possibly.

Josh Roslik wrote: Dips is no bueno.

Well I remember this now but oh well, sometimes I forget things and need to be reminded.

Here are some videos:

Hungarians

http://www.youtube.com/watch?v=uMbw8BJUr3w

Squat Jumps

http://www.youtube.com/watch?v=CE2pLdhAevU

Neder Press

http://www.youtube.com/watch?v=6W4O7kHEt7M

Box Jumps

http://www.youtube.com/watch?v=Zk71k0mAsIA

Back on the horse and here we go.

ME Lower
Front Squats (warm up wityh some triples and then did 6 singles) 150 kilos x1 160 x1 170 4x1
RDL 70 x10 90 x10 110 x10
Glute Bridges 130 x10 140 2x10
Side Lungs 80lb KB 3x10
KB Swings 80 4x25

I felt weak as all hell but I got to start up somewhere. I haven't front squatted heavy in a while but I think I can hit a big lift in this eventually.

ME Cleans @ WBF

Power Cleans 100 x3 110 x3 120 x1 130 x1 140 x1 (miss) 120 x3
High Pulls 140 3x5
Power Shrugs 150 3x5
Horizontal Pull ups BW 2x12
KB Swings 100 lbs 4x25

Felt off but I did the work. I haven't really done any heavy cleans in a while so it was good to get back into it. I was aggravated with my miss at 140 but wanted to end on a high note so I did 120 for a triple. Now I have to get ready for the festivities this weekend. Merry Christmas everyone!

Duncan McCallum wrote: How high were the pins for the lockouts?  18 inches?  I only ask because I am about to start a phase with these as a lift and want to get it right.  That is some serious weight Hoss. Sigh...maybe one day...

I am 5'11/6 foot depending on what time of day and the pins were about mid thighish on me so yeah. We were doing strictly lockouts which are different than a rack pull. When I do rack pulls 18 inches or so is about where I set the pins.

ME Upper Body @ WBF

Push Press 70 x3 100 x3 110 x3 120 x3 140 x2 150 x1
OH Ext. 55 lb KB 3x7
Ring Pushups BW 3x7
Bottom Up Press 35 lb KB 3x7
Assisted Pullups BW x10 BW x9 BW x7

The Push Press was a PR for me which I was happy with. But I was saddend to see that I am pressing more than I cleaned the other day. Oh well.

C. Smith wrote: PR!  woooooooo! I emailed you back Tom.

Got it and thanks for the input, greatly appreciated.

ME Hang Snatch @ AU

Hang Snatch 135 x3 155 x3 165 x3 185 x3 205 x3 225 x3
Back Squat 315 x2 365 x2 405 x2 455 x2 475 x2
Cheat Curls 135 x5 155 x5 165 x5
GHR BW 3x10
KB Swings 77 4x25

Good way to end the 2010 year. I was surprised that my hang snatch is where it was. During the games season I think I hit 100 kilos for a double or maybe just a single but who knows. The 225 triple felt easy. The back squats were a nice surpise too. When I squat I notice that once I find a groove I actually get better technique-wise with the heavier weights. I am looking forward to what this next year brings and wish everyone and their families a good new years as well.

ME Lower Body @ IC

Rack Pulls (1 pin) 405 x3 455 x3 495 x3 545 x3 585 x3 635 x3
Good Mornings 185 x7 225 x7 275 x5
Iso Lateral Rows 90 x7 100 x7 140 x7
Leg Raises BW 3x10

Didn't feel so great but I did what I could. I need to start training my grip more I feel that this is my weakness. Once I get some chalk I can keep on me and I going to start doing some lifts without straps. Oh well, looking forward to the day off, I am a tad drained.