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Training Log: Nathan Parker

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Nathan Parker View Drop Down
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    Posted: 6/20/12 at 12:00am

I think its about time I get a log going.  I am a second year thrower with a track and field background.  It took about 12 years after my track career to finally find something to get me off the couch, and I couldn't be happier.  I have been back in the gym now for a year.  I went from 210lbs last year to 220lbs this year.

It took a full off season to start to feel comfortable with lifting again. I want to get into a 5/3/1 program at the end of the throwing season to see what that can do to get some size on me.  I am not nearly where I want to be, and I looking forward to getting there.  Feel free to pick me apart.  All feed back is wanted and appreciated!

 

Personal Bests:

Braemar: 35'6
open stone: 44'(this year)
LWD: 60'6"(this year)
HWD: 28'6"(this year)
HH: 77'
LH: 96'8.5(this year)
Sheaf: 30'(this year...the bar only went up to 30', crushed it)
Caber: 1:00
WOB: 13'3(this year)
 
6-20-2012
 
standing shoulder press:
 
10xbarx2
10x135
8x145
6x155
 
Log press:
 
10x135
8x135
6x135
 
shrugs:
 
225x10
315x10
405x11
 
Deadlift: 
 
10xbar
225x10
315x10
405x6
 
 
Hungarian core blaster:
 
10x55
10x65
10x75


Edited by Nathan Parker - 8/15/12 at 7:40pm
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Throws day
 
open stone:  Working on spin technique.  Never done it before.  Hope to get respectable with it by Saline on july 14th.  If not, then will keep gliding.
 
5x standing  best of 43'
 
worked on spin drills
 
10x full spin  most were around 42-44 feet. Only 1 felt good 47'
I over rotate alot and foul out of the box. 
 
 
Light Hammer:
 
5x 1 wind  best of 74'
5x 2 wind best of 96'
5x 3 wind best of 102'
 
Sheaf:
 
10x 25lb bag over 20 ft fence
10x 16lb bag
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Off Day.  Played in our beach volleyball league.  Won first game easily.  Got whooped in the second game by some young, tan, and fit college kids...
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6/22/12
 
Back Squats:
 
10xbar
10x225
6x315
6x405
3x455
 
Zercher:
 
10xbar
10x135
6x225
3x315
1x355
1x405
 
30 on treadmill. 
 
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throws day:

Trying to teach myself spinning open stone is not working!

Took video for the first time today to see how bad my form is.  Learned a lot after the fact.

stone:

5x standing
5x glide
best of 45'

HWD:

3x1 spin best of 23'
5x full best of 31'

LWD:

5x1 spin
5x full best of 60'

Light Hammer:

5x 2 wind
5x 3 wind best of 98'

Sheaf:

5x 25lb bag
5x 16lb bag

WOB:

5 full tosses

I have no bar, so just working on form.

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Lat pull down close grip:
 
180x8
360x6
410x6
410x6
 
Lat pull down wide grip:
 
360x6
360x6
360x6
380x5
 
Row Machine:
 
360x6
410x6
460x6
510x6
 
Bent over rows:
 
135x10
175x6
195x6
205x7
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Corrections***
Lat pull down close grip:
180x8
270x6
320x6
320x6
Lat pull down wide grip:
 
270x6
270x6
270x6
270x5
Row Machine:
270x6
320x6
370x6
420x6
Bent over rows:
135x10
175x6
195x6
205x7
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Bench:
 
135x10
185x5
225x5
245x5
 
Incline:
 
185x5
195x5
205x7
 
Dips:
 
set 1: 20
set 2: 20
set 3: 23
 
finished with some Abs stuff.  My left hand is bothering me.  Nothing serious, probable a minor sprain. Its more annoying than anything.  I have no idea what or when it happened, but was able to get through the workout.  I am taking on vacation next week(deload week) so hopefully its healed by the time I get back.
 
I am looking for some big Pr's at the Saline Celtic fest on the 14th.
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My hand bothered me all through my vacation.  When I cam back, I did some light work in the gym and a couple easy throwing days.  I wanted to make sure I was going to be as close to 100% for Saline.

 
Saline Celtic Festival 7/14/12
 
Took first overall in the A class.  I was fortunate.  Sean was the better thrower all day.  I did have 7 PR's.
 
Breamar 33'11" crap
Open Stone 46'5" PR
HWD 29'4" PR...disapointed I didn't hit 30'
LWD 62'5" PR
HH 82'4" PR
LH 105'5" PR
Caber 1:00 PR
Sheaf 34' PR "had the height" at 35'1"
WOB 13'
 
Next competitoin in Gaylord on the 28th.
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08/04/12
 
Dublin Irish Festival
 
Breamar 35'7" new PR
O Stone 45'1.5"
LWD 68'8.75" new PR
HWD 31'3" new PR...first time in the 30's!
WOB 14' new PR
Caber "Black Widow" 75 degrees
Sheaf shit the bed with a no height
 
Overall 3rd place against the best field of athletes I have seen.  Field record was set in every event by the winners.  Bunch of great guys, and well run festival.
 
 
8/5/12
 
Block 1, Week 1, Day 1
 
Here we go!
 
warm up, pvc roll, stretching
 
Squat:
 
10x bar
10x135
10x205x10
 
Good Mornings:
 
10x95x3
 
Jump Rope:
 
1 min x3
 
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8/6/12

Block 1, Week 1, Day 2

Warm up, stretching

Overhead Shoulder Press(10x10 @50%)

10xbar
10x95 x9

Shrugs:

10x185
10x270
10x320

Tricep Push Downs:

10x80
10x85
10x90

Front Shoulder Raises:

10x25
10x25
10x25

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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrianKing Quote  Post ReplyReply Direct Link To This Post Posted: 8/08/12 at 9:55am

Good throwing with you on Saturday Nate.  Definitly doing that show next year.

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Same to you Brian.  I will be back as well.  Awesome festival!
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8/8/12

Block 1, week 1, Day 3

Did chest today rather than Deadlift due to leg soreness.  Will do deads on Thursday.

Bench Press:

10xbar
10x150 x9

Dips:

3x10

Pullups:

3x10

HCB:

10x75
10x85
10x95
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8/9/12
 
Blaock 1, Week 1, Day 4
 
Deadlift:
 
10xbar
10x135
10x185 x8
 
Good Mornings:
 
10x135 x3
 
Bent over rows:
 
185lbs
 
Quit after 1 rep.  I have been experiencing pain in my left forearm brachioradialis muscle for a few weeks.  Hurt during pullups yesterday.  Decided to give it a rest.
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8/12/12
 
Block 1, Week 2, Day 1
 
Squats:
 
10xbar
10x135
10x205 x8
 
Seated Box Jumps:
 
3 sets x10
 
Double Leg Hurdle Jumps:
 
8 hurdles set at 30" x5
 
Jump Rope:
 
3 sets x 1min
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08/13/12

Block 1, Week 2, Day 2

Over head Press:

10xbar
10x95 x9

Shrugs:

10x185
10x275
10x365

HCB's:

10x70
10x80
10x90

Hope to throw a bit this week.  Weather has been dismal since my last games.  Looks like I can get a session in Wednesday.

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8/14/12
 
Block 1, Week 2, Day 3
 
Deadlift:
 
10xbar
10x135
10x185 x8
 
Good Mornings:
 
10x135 x3
 
Single Leg Box Jumps:
 
10xeach leg x3
 
No rain in forcast for tomorrow, so going to get a throwing session in.  Also, ordered a pair of Texas Switchblades today.  I can't wait to get them on my boots.
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8/15/12
 
Throws:
 
Braemar x6  meh...
Open Stone standing x8  45'
Worked on MSA x5 45-48' much better.  Might try it in Columbus next month.
LH x8 95-100' meh...
HWD x5 32'
LWD x5 62-65' meh...
 
I need better equiptment.  Heavy and light weights are shitty homemade hand wreckers.  Cant do more than 5 throws each.  I might get me a ballistica.
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8/18/12
Block 1, Week 2, Day 4
 
Bench:
 
10xbar
10x135
10x150 x8
 
Incline Bench:
 
10x135 x6
 
Chair Dips:
 
3 sets of 25
 
Tricep Push Downs:
 
10x65 x3


Edited by Nathan Parker - 8/20/12 at 9:49pm
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8/20/12
Block 1, Week 3, Day 1
 
Squat:
 
10xbar
10x135
10x185
10x225 x7
 
Good Mornings:
 
10x135
10x135
10x135
 
Single Leg Box Jumps:
 
3 sets of 10 each leg
 
 
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8/22/12
 
Block 1, Week 3, Day 2
 
Overhead Press:
 
barx10
95x10
105x10 x8
 
Shrugs:
 
135x10
225x10
315x10
365x10
 
Tricep Push Downs:
 
65x10
70x10
75x10
 
still can't do any chins, rows, or pulls due to elbow.  It's getting better slowly...
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Throws day:
 
stone, LWD, Light Hammer, Sheaf.  All easy throws around 70-80%
 
Had a breakthru with hammer.  Can't wait to throw in competition!
 
 
I have tried laying on the floor and pvc rolling my forearm and bicept.  Hurts so good...giggity.  Hopefully this goes away soon. 
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8/25/12
 
Decided last minute to go to Kalamazoo for their Scottish Fest.  Glad I did.  PR in WOB 15'6"(was 14'), PR is Breamar, and got my mojo back with sheaf.
 
Consequently,I have two days of workouts to make up.  Doing Deads today.
 
 
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8/26/12
 
Block 1, Week 3, Day 3
 
Deadlift:
 
barx10
135x10
185x10
200x10 x7
 
Jump rope:
 
1minx3
 
HCB:
 
60x10
65x10
70x10
 
 
 
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8/27/12
 
Block 1, Week3, Day 4
 
Bench:
 
barx10
135x10
135x10
160x10 x7
 
Incline:
 
145x10 x5
 
Decline:
 
145x10 x3
 
Have to train 5 days this week to catch up.  Deload next week, and Columbus Scottish Fest on the 8th.
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Threw hammer and 56 today.  10-12 throws each.  Nothing special.  I suck at the 56...
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8/28/12
 
Block 1 Week 4 Day 1
 
Squat:
 
barx10
135x10
185x10
225x10 x7
 
Good Mornings
 
135x10
135x10
135x10
 
HCB's
 
65x10
70x10
80x10
 
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8/29/12
 
OHP:
 
barx10
95x10
95x10
105x10 x7
 
Shrugs:
 
135x10
225x10
315x10
315x10
 
HCBs:
 
65x10
70x10
80x10
 
Hope to be able to do rows an pulls after deload next week.  Pain in elbow is slowly going away.
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Catching up...
 
finished week 4
 
bench 175x10x10
incline 155x3x10
 
 
Deads 200x10x10
light rowing stuff.  Elbow feeling better
 
Week 5
 
deload
 
3x10 @ 50% all movements
 
9/9/12
 
Columbus Scottish Festival:
 
Average throws for the most part.  I did PR in 20lb sheaf(28ft), and PR in HWD 32+.  Also, won stone over bar 22'.  Had a great time with the guys, and got some good pointers from the pro's.
 
Off season starts right...meow!
 
 
 
 
 
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