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TRAINING LOG: Eric Clark

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eclarkhb View Drop Down
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    Posted: 11/06/11 at 12:18pm
BIO:
Height: 6-2
Weight: 215
Age: 42

Updated this first post...I'm still doing Brazilian Jiu-jitsu 3-4 days a week, lifting a few times a week as well as competing in Highland Games 2-4 times a year.

I'm starting a log here to track my lifting & HG training
& progress. Of course comments, critiques & suggestions are
welcome!



Edited by eclarkhb - 12/29/14 at 6:19pm
Highland Games 40+ Masters Competitor &
Brazilian Jiu-jitsu Purple Belt
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/11 at 12:23pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/11 at 12:25pm
Looks like I screwed up the links & can't edit my posts....

Trying again:

LWFD

Caber
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/11 at 5:59am
11/7/2011

1 Mile jog

LB Squats
5x155
5x185
5x225

Deadlift
5x135
5x225
3x275
5x305
5x305
5x305
5x305
5x305
15x305 <-- Rep PR

Assistance Circuit (short rest between exercises)
Pendlay Rows
6x165
6x175
Pullups (wide-grip, overhand)
5xBW+25
4xBW+25
Good Mornings
6x165
6x175

Had to cut the workout a little short due to time
constraints. Wanted 3 circuits on the assistance stuff,
but didn't have time. Have to head to San Diego now for
work this afternoon. Deadlifts felt good & fast today. 15
reps was actually pretty easy. I only have 1 oly bar, so
had to power clean the weight from the floor up to the
squat rack for the GM's.      
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/11 at 6:12am
EXCELLENT....keep on logging over at X Marks, too....well, at least now and then.   People are watching, that I didn't even know are watching
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/11 at 12:28pm
Originally posted by Alan H Alan H wrote:

EXCELLENT....keep on logging over at X
Marks, too....well, at least now and then.   People are
watching, that I didn't even know are watching


I'm watching stuff over there, but didn't want to post my
workouts in your offseason training thread...unless you
meant it as an offseason training for everyone thread?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/08/11 at 9:52am
11/8/2011

BW: 214.2

THROWING


1/2 Mile jog

Sprints
5x40m @ 50%
5x40m @ 75%

Stones
5x Overhead Throws
7x Standing Throws Open Stone (16#)
5x Standing Throws Braemar Stone (25#)
5x Reverses Open Stone
10x Full Spins Open Stone

WFD
6x single turn throws with a traffic cone
10x double turn throws with a traffic cone

Hammer
10x turns with a traffic cone
7x throws with a traffic cone

With Open Stone, I was trying to focus on the "kick" with
my right leg from the back to the middle of the full spin
today. Made a HUGE difference in the amount of energy I'm
bringing into the middle of the spin. Now I just need to
be able to stay balanced & in a power position in the
middle & I think I'll see good results.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/08/11 at 9:55am
And ummm yeah. I don't have any equipment yet (except for 2
rocks) so I'm throwing a traffic cone....it's better than
nothing...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/11 at 12:55pm
11/9/2011

LB Squat

5x155
5x185
5x225

Bench Press
5x135
3x165
1x195
5x215
5x215
5x215
5x215
5x215
15x215

Push Press
5x135
3x160
3x185
3x205
1x225
0x225
1x225
10x135

Chins
5xBW
5xBW

Strained something in the middle of my upper back doing
the heavy push press - hope its not too bad. Also
shoulders were completely fried so I bailed on the chins
after 2 shitty sets. 15x215 on Bench is a Rep PR for that
weight, but since I did 15x225 a couple of months ago its
not worth much.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/11 at 1:14pm
Video from today:
Push Press
1x225
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/11 at 1:06pm
11/10/11

HAMMER TIME


Bought some sched 80 conduit today at Home Depot for $2
and then some 1" weight plates for about $8. I got two 5
lb plates and two 2.5 lb plates. Cut the conduit down to
about 48", slid the weights on. Wrapped the plates in
duct tape to hold them together. Viola! Scottish Hammer!

Went to the park for some throws, did about 20 throws,
thing works like a champ. Made MASSIVE improvements in my
hammer technique today. Throws were consistently in the
65-75' range I think, I didn't really measure, just paced
it off. But they felt good.

Went home & weighed my hammer, it's 16.2 lbs. Just about
perfect.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/11 at 4:34pm
Originally posted by eclarkhb eclarkhb wrote:

Originally posted by Alan H Alan H wrote:

EXCELLENT....keep on logging over at X
Marks, too....well, at least now and then.   People are
watching, that I didn't even know are watching


I'm watching stuff over there, but didn't want to post my
workouts in your offseason training thread...unless you
meant it as an offseason training for everyone thread?


Sure, why not?  You don't have to put them ALL on there, but if you do something interesting, slap it up there. We have some newb throwers at X Marks, might as well give them some ideas.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/11 at 4:35pm
Originally posted by eclarkhb eclarkhb wrote:

11/10/11

HAMMER TIME


Bought some sched 80 conduit today at Home Depot for $2
and then some 1" weight plates for about $8. I got two 5
lb plates and two 2.5 lb plates. Cut the conduit down to
about 48", slid the weights on. Wrapped the plates in
duct tape to hold them together. Viola! Scottish Hammer!

Went to the park for some throws, did about 20 throws,
thing works like a champ. Made MASSIVE improvements in my
hammer technique today. Throws were consistently in the
65-75' range I think, I didn't really measure, just paced
it off. But they felt good.

Went home & weighed my hammer, it's 16.2 lbs. Just about
perfect.



Perfect.  Now you're cookin'....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/11 at 4:36pm
Originally posted by eclarkhb eclarkhb wrote:

Video from today:
Push Press
1x225


NICE!!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Alan H Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/11 at 4:41pm
I liked this, too...

LB squat
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/11 at 2:49am
Originally posted by Alan H Alan H wrote:

...We have some newb throwers at X Marks,
might as well give them some ideas.


Yeah, I know - I'm one of them!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/11 at 2:55am
Thanks for the comments on the vids - I think I have a lot
more in me on the squat, I think that Push Press is really
close to a true 1RM.

My technique is really crappy on that squat video. I need
to make the 365 squat look like the 325 squat that is also
on my youtube channel. My next heavy squat (11/25) will
look a lot better. Shooting for 405 at the end of the year.
It's a stretch for sure, but if I get it that will be a 180
lb increase in my squat in 19 months. My 1RM in May 2010
when I started lifting was 225...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/11 at 1:02pm
11/11/11

BW: 214.8

1/4 Mile Jog to warmup

JUMPING
18 total jumps
worked up to 3 at ~48"

THROWING
10-12x 16# Hammer
7x Standing 16# Stone
10x Full Spins 16# Open Stone

LB Squats
5x155
3x185
2x225
2x225
5x260
5x260
5x260
5x260
5x260
20x260 <-- BIG Rep PR!!!

SOHP
5x140
5x140
5x140
5x140
5x140
11x140 <-- Rep PR!!

Chins
10xBW
10xBW

Awesome workout today! 20 rep squats are HARD.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/11 at 7:42am
11/13/2011

Throwing Practice with OC Highlanders

Open Stone

8x Standing Throws
5x Reverses
12x Full Spin Throws

LWFD
15x Throws

HWFD (56#)
5x Throws

Light Scottish Hammer
12x Throws

Great practice today! This was the first time I've been
able to make it to a practice in a few months, due to my
kid's soccer schedule. I was a little sore from the 20-
rep squats on Friday, and it really showed today. After
the practice, I'm exhausted & very sore! Going to eat &
watch football for the rest of the day to I can recover!

Open Stone throws were mid 30's, a bit disappointing. The
LWFD is coming along nicely, I was consistently around
48-49'. 47 is my current PR, so that's great. For HWFD I
threw the 56# weight for the 1st time. Damn, that was
really hard. I threw it 18-19'. Needs lots of work for me
to get comfortable with it. Hammer is improving the most.
I was consistently throwing around 78' today, my current
PR is 67'.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/11 at 5:18am
11/14/2011

LB Squat

5x155
5x185
5x225

Deadlifts
5x135
5x225
2x300
2x330
5x355
5x355
5x355
10x355 <-- Rep PR!!

No time for any assistance today - working in San Diego
this afternoon.
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11/15/2011

BW: 214.0


1/2 Mile Jog

Sprints
10x10m

THROWING
Open Stone (16#)

10x Standing Throws
5x Reverses
7x South Africans

Hammer (16#)
7x Throws

Spent 3 hours in the car yesterday, another 3 today. So
legs really felt like lead. Was good to get moving a bit.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 2:13am
11/17/2011

BW: 213.2

LB Squats

5x155
5x185
5x225

Bench Press
5x135
4x165
2x185
2x205
2x225
5x240
5x240
5x240
9x240 <-- Rep PR!!

Push Press
5x135
5x155
5x175

Dips (Paused)
15xBW
15xBW
15xBW

DB Rows (Done between sets of Dips)
12x85
12x85
12x85

Standing Barbell Curls
10x75
10x85

This was a makeup workout for Wednesday - solid work.
Squats started a little rough, but the 5x225 set felt
really nice. Speed is improving. Bench was pretty good,
although for whatever reason I had some trouble with my
setup today. My feet weren't planter in the right spot,
so no leg drive. I really wanted 10 reps at 240, but 9
was all I could get today.

I know I know....only 2 sets of curls? I'll do better...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 2:17am
PRs all over this log!  Well done.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 2:51am
11/18/2011

Some Random Thoughts...

Programming:


So the combination of The Juggernaut Method & 5/3/1 that
I've been running for most of 2011 has been working well.
I'm planning on testing for some new PRs at the end of
December, but here's how I've done so far this year:

Bench: 2x255 -> 1x300 (+ 45 lbs)
Squat: 5x275 -> 1x365 (+ 90 lbs)
Deadlift: 1x405 -> 1x455 (+ 50 lbs)
Strict Press: 2x155 -> 1x195 (+ 40 lbs)
Push Press: 1x195 -> 1x225 (+ 30 lbs)

Not bad progress! I like the flexibility of the program,
and the fact that it's really easy for me to substitute a
different program (like add50) for bench. Or run the
program, except do some type of different progression for
deadlift for example. But when I look back on my progress
this year, the times when I set big PRs & made the big
gains, were when I ran something different for a specific
lift.

So I'm wondering if I should consider some different type
of programming overall? Maybe I could make bigger gains
more often in 2012 if I switched it up a bit. Not sure
yet, but it's something to think about. I may run a 12-
week experiment starting in January. Otherwise the plan
is to run TJM basically as written, starting with a 10s
phase in January.

Also, I'll be 40 next year, and I really want to maximize
the gains I can make while I'm still able to make
relatively easy gains. In a few years it's going to be a
lot tougher to add strength.

Conditioning and Additional Work

I haven't been doing much conditioning for the past few
months, and I think I'll continue that plan through the
winter. I will occasionally include some short runs/jogs
just for GPP, but nothing significant.

However, I do really enjoy the sprinting / plyos /
jumping work that I've been doing. I plan to continue
doing this once or twice a week. I'm not focused on
conditioning, just speed & power. I think this work is
helping my recovery, my GPP, my overall athleticism &
hopefully it has some positive carryover in the weight
room & for throwing as well.

Diet

I started tracking what I'm eating, but I'm not really
dieting with a goal of losing weight. I'm tracking to
make sure I'm getting enough protein. I'm also limiting
my carbs some, but trying to eat enough veggies, fruit &
meat to keep the calorie intake high enough to maintain
or gain weight. It's sort of an experiment, we'll see how
it goes through the holidays - I may shitcan the
experiment in a few weeks & just go back to eating as
much as I can. TBD...

Goals

I have a lot of "hobbies" so sometimes its' tough to
prioritize my goals. At a high-level, here's the goals
for the next 3-4 months, in order of priority:

1) Get stronger
2) Consistency with Brazilian Jiu-jitsu training
3) Improve Throwing technique for Highland Games

Any thoughts or comments are welcome...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 3:30am
Originally posted by C. Smith C. Smith wrote:

PRs all over this log!  Well done.



Thanks, man!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 5:19am
Little more detail on what I'm talking about with the
programming comments above...Obviously I've made great
gains, here's why I'm considering a change:

Take Bench for example. My big gains in Bench came while
I was running MM2K program for bench, and 5/3/1 for
everything else. My deadlift improved the most when I was
running the Coan-Phillipi Deadlift routine and 5/3/1 for
everything else. My squats started really improving when
I started squatting 3 times a week while running 5/3/1.
My Overhead Press gains came when I ran Smolov Jr for
Press and 5/3/1 for everything else.

So....

Perhaps I should look at some different, more aggressive
programming that can have me making gains in all lifts
more often...I'm not sure. Maybe I'm being greedy.
Because I think the flip side of that is perhaps I've
done so well precisely because 5/3/1 gives me plenty of
recovery time. Maybe my 39 year-old body can only handle
that level of intensity & volume for 1 lift at a time...
And I do enjoy my deload weeks....

My mind's not made up either way, just sort of something
I'm thinking about.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/11 at 8:39am
11/18/2011

BW: 313.8


1.5 Mile Run - fast pace

LB Squats
5x155
5x185
2x225
2x225
2x240
2x265
5x285
5x285
5x285
10x285 <-- Rep PR!!

SOHP
2x135
2x145
5x155
5x155
5x155
8x155 <-- Rep PR!!

Weighted Chins
5 x BW+25
5 x BW+45
5 x BW+45

Struggled a bit with squats today, not sure why. Maybe a
1.5 mile run wasn't the smartest warm up. But I took a
rental car back to Hertz this morning & was going to jog
home, but I just felt really good so pushed the pace. At
any rate, the last set 10x185 was for a rep PR & my
squats continue to improve. I think 405 may be possible
before year end, which would be awesome!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/21/11 at 7:30am
11/21/2011

BW: 214.4

LB Squat

5x155
5x185
5x225

Deadlifts
5x225
3x275
2x315
1x345
1x365
10x390 <-- Rep PR!!

Chinups
10xBW
10xBW
10xBW

Good workout today - my goal was to deadlift 10x390 and I
hit it! Deadlifts felt really strong & fast today. I
think I have a great chance of hitting a new deadlift PR
by year end. Maybe 475, maybe more....we'll see how it
feels.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/11 at 1:47pm
Really trying to work on my Open Stone technique for
Highland Games. I feel like that's an event that I should
have a head start on, since I threw shot in High School
and I'm stronger now & I should be throwing farther.
Spent some good time online this morning watching videos
& taking notes.

I enjoyed reading this shotput article this morning so I
thought I'd share: Critical Factors In The Shot Put* A
joint USOC

Here's what I took from this study, as it related to Open
Stone (I'm a rotational thrower):

- Release velocity is BY FAR the most important factor in
determining distance of a throw.

- Slightly lower release angle is good (31-36d)

- Optimal release point for the shot is 0.2 - 0.5m in
front of the trig.

Also got the following tips for my rotational technique:

- Long Sweeping Free Leg - I already know this, but need
to work on it.

- Higher Center of Mass During flight phase (transition
to middle of throw). This was interesting.

- Bend my right knee when I touch down in center of
circle.

Anyway, always good to be reminded of the technical
stuff. Going to go out & drill some stuff today :-) Might
bring the camera as well & get some video.

Also, here's a really nice vid (includes slo-mo) of Randy
Barnes throwing shot. This is what my technique should
look like:

http://www.youtube.com/watch?v=1ZdDvlwpe7Q

***BTW, When I try to embed a link or something on this
forum the editor seems to be inserting line feeds or CR's
and screwing up the hyper link. Anyone have a workaround?

TIA!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote eclarkhb Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/11 at 1:49pm
11/22/2011

Throwing Practice


Open Stone (16#)
5x Overhead Throws
10x Standing Throws
10x Full Throws

Light Scottish Hammer
10x Throws

Got everything on video today, which was good.
Unfortunately I can't figure out how to make something
slow motion with the version of video software I have, so
that kind of sucks. But I can see some things to work on.
I don't think I'm finishing strong enough. Not blocking
well. Best throw today was 38'.

I have a new goal: Open Stone 40' in the 1st half of
2012.
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