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TRAINING LOG: Jera Kressly

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JerBear View Drop Down
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    Posted: 4/14/11 at 4:49am
Gonna give this a try. But I am starting it from April 1st because that
is when I really made my decision to get serious. Weight 240.


April 1
20 minutes elliptical

April 4
20 min elliptical
Squats - 175 lbs 3x5
Curls - 50 lbs 3x5
Shrugs w/ toe raise - 75 lbs 3x5
Dumbell bench - 20 lbs each hand 3x5

April 5
20 min elliptical
5 caber picks
5 throws heavy hammer
5 throws light hammer
5 sheaf tosses

April 7
25 min elliptical
Snatches 75 lbs 3x5
Front Squat 95 lbs 3x5
Skull crushers 20 3x5
Grip straight arm hold 15 lbs 60 sec each arm

April 8
Weight 220
25 min elliptical

April 12
Squats - 175 lbs 5x5
Curls - 50 lbs 5x5
Shrugs w/ toes 115 5x5
Dumbbell incline bench 20 lbs 5x5

April 13
25 minutes forward 5 minutes backward elliptical

Thanks Bos!
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BrittneyBoswell View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/11 at 5:11am

Heck of a start, Jera!

Highland Games - The drama is so high, because the stakes are so low.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/11 at 12:34pm
April 14
Elliptical 30 min total 22 forward 8 backward
Snatches - 75 lbs x5, 80 lbs x5, 85 lbs x3, 90 lbs x2
Front Squats - 100 lbs x5 x4 x3 x2 x1 (working form)
Skull Crushers 30 lbs 3x5
Grip straight arm hold 10 lbs R=60 sec L=30 sec

Had to drag myself to the weightroom. Blah! But powered through it.
Ugh! Rest tomorrow, throw Saturday all events.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/11 at 1:00am
Welcome!

Originally posted by JerBear JerBear wrote:

Gonna give this a try. But I am starting it from April 1st because that is when I really made my decision to get serious. Weight 240.


April 8
Weight 220
25 min elliptical


And holy cow, you lost 20lbs in a week??
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/11 at 11:06am
Yeah, not really on purpose though. Quit drinking soda and upped
the water intake and added some cardio. So yes, it did happen.
Just not sure if I am over doing it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/18/11 at 1:24am
April 17
Practiced spinning with LWFD trying to hit high and low points.
10 full throws LWFD (all over the place, need to loosen up way too
tense).
Since light when so bad, only tried one spin with HWFD.
Stones went pretty good. Trying out a full spin might be doable.
Worked sheaf, focused on technique not power. Progress!
WFH felt good, really worked the hips.
Overall probably would have been better if I hadn't waitressed all
day before hand.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/11 at 3:29pm
April 20
Deads- 135lbs 5x5 (serious bruised shins)
Curls- 50lbs 5x5
Shrugs- 5x5 175lbs 5lb increase each set
DB Stone Put 10lbsx5 15lbs 3x5
Log Press 95lbs x3 125lbs x2 (first time ever trying this)
Pretty good workout overall.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/11 at 5:26pm
Define for me Log Press?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/11 at 10:04pm
Like strong man log press. We have one from Slater Strength, does
that clarify enough??
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/11 at 10:59pm
Yep, sounds fun, looks awkward.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/11 at 11:26pm
Made the workout fun. However I guess I should clarify, the last time
I tried lifting the log was before last season, and couldn't even get it
past my waist. So last night was rather rewarding when I actually had
to add weight to it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/11 at 12:38am
Jera = stud!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/11 at 10:45am
So today, we were gonna throw. However
it didn't happen. Instead we ended up
constructing our own height standards.
Well of course we couldn't help but try
out our new yard ornaments.
Nonetheless, made progress today, to
make better progress tomorrow.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/11 at 2:54pm
Got outside to throw this evening. It is tough with a full belly. Worked
weights, gotta get something figured out, haven't had a good day
with weights for a long time.......so frustrating. Got some good winds
on the hammers. Then had some solid picks on the caber.
Just really could pull weights spins together, it used to come so
naturally.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/25/11 at 3:54pm
April 25
Squats-175lbs x 5, 185 x 5, 195 x 5, 215 x 5, 250 x 2 (1/1 max 220)
Curls - 50lbs 10 x 3
Shrugs with toe raise 175lbs 10 x 3

Worked footwork and hitting positions for weights. Had to stay inside
the weather didn't play well, pouring rain and 45 degrees....yuck!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/11 at 2:26pm
Worked footwork tonight. Think I finally figured out my problem.
Made a lot of progress, now to work on the cast. I can tell I was doing
something different because my hips were burning.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrittneyBoswell Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/11 at 3:35pm
Hooray. Gatta love progress.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 4/28/11 at 2:20pm
April 28
Front Squat - 85 lbs x5, 95 x5, 105 x5, 115 x3, 135 x2
Skull Crushers - 30 lbs 3 x 5
DB Snatches - 30 lbs x5 x5, 35lbs x5
Grip - straight arm hold 35 seconds each (not so great, was ready to
be done)
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April 30
Went out and hit all 9 events. Threw everything 3-5 times and then
put it down and walked away.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/02/11 at 3:36pm
May 2
Squats 185lbs x5 195 x5 205 x5 255 x2
DB snatches 30lbs x5 x5 35lbs x5 x5
Was planning to do more than this tonight, however on my last DB
snatch, I pulled the weight up and a pain shot through my shoulder,
decided to stop instead of hurt myself.   
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/11 at 1:59am
May 3
Worked some drills and footwork.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/11 at 2:05am
Wakeeney, KS
Hit 13 on WOB first attempt. 3 more inches and I could have 14.
3 turns on caber, hit 12 and 12:15.
Looking forward to Wichita!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/11 at 4:37am
May 9
RDL - 115 3x5, 135 3x5, 185 x5, 200 x2
Squats - 205 3x5, 225 3x5
Curls - 50 4x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/11 at 2:36pm
May 10
Worked WFD drills. Feels like things are coming together. Thanks to
Duncan for teaching me.
20 standing
20 single spins
10 full spins

Stones worked staying low
15 fulls

Sheaf 15 pulls working form
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/13/11 at 3:29am
May 11
Front Squats - 95 4x5, 115 3x5, 135 x1
DB snatch - 30 3x5, 35 x5
Jump Shrug - 185 3x10
Pull-ups 30
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/17/11 at 2:48pm
May 15
Wichita Games
PR LWFD 60'6" and finally broke 30 for open stone!

May 16
Squats - 195 3x5, 225 3x5, 260 x1
Bench 95 3x5, 115 3x5
Caber curls - 50 3x5, 60 3x5
Deads - 195 3x5, 225 x2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/17/11 at 2:52pm
May 17
LWFD & HWFD
10 standing throws
5 single spin
5 full spin

Hammer
5x10 winds each side
10 throws

Felt pretty good, decent distances.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/11 at 6:04pm
May 21
Well I did ok. I did PR on LWFD hit 61 even! Hooray for consistency.
Threw with some awsome people in Joplin!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/11 at 6:04pm
Good deal!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JerBear Quote  Post ReplyReply Direct Link To This Post Posted: 5/26/11 at 2:07pm
May 25
Deads - 205 3x5, 215 3x4, 235 x1
DB Bench - 30 5x5
Squats 205 3x5, 215 3x4, 255 x1
Caber curls - 50 x10, 60 2x10

Pretty good session.
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