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TRAINING LOG: Eric Clark |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Posted: 11/06/11 at 12:18pm |
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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 |
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Highland Games 40+ Masters Competitor &
Brazilian Jiu-jitsu Purple Belt |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Here are some videos from my 1st games:
v=05eAiDfvKFM">LWFD Open Stone Heavy Scottish Hammer WOB v=oawJR0BqqW4">Caber |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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Alan H
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Video from today:
Push Press 1x225 |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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Alan H
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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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Alan H
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Perfect. Now you're cookin'.... |
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Alan H
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Alan H
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Yeah, I know - I'm one of them! |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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C. Smith
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PRs all over this log! Well done.
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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Thanks, man! |
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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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eclarkhb
Senior Member Joined: 10/28/11 Location: Surf City, USA Status: Offline Points: 865 |
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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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