Nasgaweb Homepage
Forum Home Forum Home » Nasgaweb Forums » Training Logs
  New Posts New Posts RSS Feed - TRAINING LOG:  Tom Lawrence
  FAQ FAQ  Forum Search   Events   Register Register  Login Login


Database

scottishheavyphotographs.com Old Celt Equipment

TRAINING LOG: Tom Lawrence

 Post Reply Post Reply Page  <1 4243444546 48>
Author
Message
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/19 at 9:25am
Last week was a lower intensity week of 10s across the board.  Not really a deload, but the higher reps got the blood moving and repair work done.

Saturday 2/23/19  Northeast Florida Highland Games

Short version -- I love this games and had a great time throwing in a nice place with a group of people I really like.  I didn't do well, but I had fun and didn't get hurt.

Slightly longer version -- there were over 100 athletes (we think including walk-ons) split into two novice groups, C group, B group, A group, Masters 40+, Masters 50+ , Ladies Open and Ladies Masters.  Nine groups all sequencing in the same space and it worked, but we had some strange throwing orders.

Masters 40+ went as follows:
  • Heavy Hammer - placed 11/13
  • Light Hammer - placed 12/13
  • Sheaf - placed 10/13, I think
  • Lunch - 13 way tie for first
  • WOB - placed 9/13, I think
  • Braemar - placed 12/13
  • Open Stone - placed 12/13
  • Caber - placed 10/13, there was only one turn and we only took two tries due to time
  • HWFD - placed 11/13, only two tries due to time
  • LWFD - placed 9/13, only two tries due to time

Numbers were not too bad (for me) for a first game of the season on anything except light hammer and LWFD.  The former was too stiff and the latter I just buggered up and didn't have a third throw to recover.  WOB and caber felt surprisingly good.

Thanks to the Foundation for Scottish Athletics and John Allen for a great time.

Back to building a stronger version of myself.

Tom


Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/01/19 at 2:20pm
This week has been triples on all main movers to keep intensity up but volume down.  Protocols are changing next week and we'll see what I can do.

If if keeps raining like is has been at home, I'll be paddling my caber around.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/19 at 7:22am
My coach made slight protocol changes for this and upcoming weeks

Tuesday 3/5/19

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
  • Sets of 3 with 150, 150, 150

Lat PD
  • Sets of 5 with 70, 85, 100, 115, 130, 145

Tricep PD
  • 5 sets of 5 increasing each set


Wednesday 3/6/19

Rickshaw Shrugs
  • 3 sets of 10 with 230

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295
  • Sets of 3 with 265, 265, 265


Thursday 3/7/19

Bench Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
  • Sets of 3 with 165, 165, 165

Barbell Rows
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
  • giant sets with bench press


Friday 3/8/19

GHRs
  • 3 sets of 10

Squats
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235
  • Sets of 3 with 215, 215, 215


As one of my gym bros said, "Hella reps."  In the famous words of Tony Robinson, "I'm hurting from the hair down."

I miss TROB.  He owes me a bottle of maple syrup.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/15/19 at 12:54pm
Tuesday 3/12/19

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
  • Five singles with 160

Lat PD
  • Sets of 3 with 100, 115, 130, 145, 160


Wednesday 3/13/19

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355
  • Five singles with 320


Thursday 3/14/19

Bench Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
  • Five singles with 175

Barbell Rows
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
  • giant sets with bench press


Friday 3/15/19 Death to Caesar!


Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295
  • Five singles with 265

Good Mornings
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175
  • giant sets with squats

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/19 at 8:02pm
Sunday 3/17/19

Throwing - Light

16# Hammer
  • Winds x 3 sets
  • 1 wind throws x 4
  • 2 wind throws x 4
  • 3 wind throws x 4
  • trying to get my hips moving to put a little Elvis in my hammer

Sheaf
  • Throws x 10


Monday 3/18/19

Throwing - Heavy

42# HWFD
  • hold the x drill
  • line drills
  • full throws x 5

Caber (light one)
  • pick, settle, and walk 50' x 3
  • supposed to do WOB, but it wasn't windy, so I chanced a caber practice

Tom



Edited by TomLawrence - 3/19/19 at 6:03am
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/19 at 11:18am
Tuesday 3/19/19

Push Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145
  • Sets of 3 with 130, 130, 130
  • dead stop one second pause at the top of all reps, all sets

Lat PD
  • Sets of 5 with 70, 85, 100, 115, 130
  • dead stop one second pause at the bottom of all reps



Wednesday 3/6/19

Dead Lifts
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275
  • Sets of 3 with 250, 250, 250
  • dead stop one second pause at the top of all reps, all sets


Thursday 3/7/19

Bench Press
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155
  • Sets of 3 with 140, 140, 140
  • dead stop one second pause at the bottom of all reps, all sets

Barbell Rows
  • Sets of 5 with 45, 65, 75, 85, 95, 105, 115, 125, 135
  • giant sets with bench press
  • dead stop one second pause at the top of all reps, all sets


Friday 3/8/19

Good Mornings
  • sets of 5 with 45, 75, 95, 115, 135
  • giant sets with squats

Squats
  • Sets of 5 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235
  • Sets of 3 with 210, 210, 210
  • dead stop one second pause at the bottom of all reps, all sets


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/19 at 12:25pm
Tuesday 3/26/19

Push Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 130, 130, 130, 115, 115, 115

Lat PD
  • Sets of 3 with 70, 85, 100, 115, 130, 145, 160



Wednesday 3/27/19

Dead Lifts
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 255, 255, 225, 225, 225


Thursday 3/28/19

Bench Press
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 145, 145, 125, 125, 125

Barbell Rows
  • Sets of 3 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 145, 145, 125, 125, 125
  • giant sets with bench press


Friday 3/29/19

Good Mornings
  • sets of 3 with 45, 75, 95, 115, 135, 155
  • giant sets with squats

Squats
  • Sets of 3 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 215, 215, 195, 195, 195


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/19 at 9:30pm
Tuesday 4/2/19

Push Press
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175

Lat PD
  • Sets of 5 with 100, 115, 130, 145



Wednesday 4/3/19

Dead Lifts
  • Sets of 2 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335, 355


Thursday 4/4/19

Bench Press
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215
  • 225 x 1.5, 225 x 1

Barbell Rows
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
  • giant sets with bench press


Friday 4/5/19

Good Mornings
  • sets of 5 with 45, 75
  • sets of 2 with 95, 115, 135, 155
  • giant sets with squats

Squats
  • Sets of 5 with 45, 75,
  • Sets of 2 with 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315

I partially dislocated my right shoulder before the NEFL games then fully dislocated it shortly after I got back, so I have held off throwing while it worked itself back to reliability.  Hopefully I can resume throwing this weekend.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/19 at 10:16pm
Last week was a bunch of doubles to try to solidify my shoulder.  This week continues the trend.

Tuesday 4/16/19

Push Press
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 155, 155, 155, 155

Lat PD
  • Sets of 2 with 70, 85, 100, 115, 130, 145, 160, 175

Time to test the shoulder:

22.2# Stone
  • throws from the board x 5
  • right foot back x 5
  • Braemar x 5
  • didn't suck

Tom


Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/19 at 12:49pm
Wednesday 4/17/19

Dead Lifts
  • Sets of 2 with 45, 75, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275, 295, 320, 320, 320, 320, 320
Rickshaw Shrugs
  • 4x10@180


Thursday 4/18/19

Bench Press
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195, 195, 195, 195, 195

Barbell Rows
  • Sets of 2 with 45, 65, 75, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175
  • giant sets with bench press


Friday 4/19/19

Good Mornings
  • sets of 5 with 45, 75
  • sets of 2 with 95, 115, 135
  • giant sets with squats

Squats
  • Sets of 5 with 45, 75,
  • Sets of 2 with 95, 115, 135, 155, 175, 195, 215, 235, 255
  • Gassed hard here.

Sunday 4/21/19

2 miles off road pushing Duncan his his Freedom Chair. Seriously sore hips today.


Coach says, knock it off with the good mornings and giant sets and eliminate some of the lighter weight volume for moving ahead.  More heavy doubles coming this week and hopefully more throws and more sleep as well.  Shoulder seems to be good.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/19 at 5:42am
Tuesday 4/23/19

Push Press
  • 45x10, 95x5
  • Then sets of 2 with 135, 145, 155, 155, 155, 155, 155

Lat PD
  • Sets of 5 with 70, 80, 90, 100, 110, 120, 130, 140, 150



Wednesday 4/24/19

Dead Lifts
  • 45x10, 95x5
  • Then sets of 2 with 135, 155, 175, 195, 215, 235, 255, 275, 295, 320, 320, 320, 320


Friday 4/26/19

Squats
  • 45x10, 95x5
  • Then sets of 2 with 135, 155, 175, 195, 215, 235, 255, 275, 275, 275

Bench Press
  • 45x10, 95x5
  • Then sets of 2 with 135, 145, 155, 165, 175, 185, 195, 195, 195, 195, 195


I partially dislocated my left hip early in the week and spent the rest of the week putting it back in and getting over the soreness.  All is well now and the practice field calls.

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/19 at 1:54pm
Tuesday 4/30/19

Push Press
  • Sets of 5 with 45, 95, 135, 145, 155, 165

Lat PD
  • Sets of 5 with 70, 85, 100, 115, 130, 145



Wednesday 5/1/19

Dead Lifts
  • Sets of 5 with 45, 95, 135, 155, 175, 195, 215, 235, 255, 275, 295
Rickshaw Shrugs
  • 4sets 8 @270


Thursday 5/2/19

Bench Press
  • Sets of 5 with 45, 95, 135, 145, 155, 165, 175

T-Bar Rows
  • Sets of 5 with 5, 45, 55, 65, 75, 85, 95, 105, 115


Friday 5/3/19


Squats
  • Sets of 5 with 45, 95, 135, 155, 175, 195, 215, 235
Single Leg Press Machine
  • 4 sets of 8 with 50

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/19 at 5:36am
Travel, a comedy of injuries, the worst York barbell plates ever, and main lifts in 5s.  That's been my last two weeks.  Back to normal now so I can start logging again.

Sunday 5/19/19

16# Hammer
  • winds x 2 sets
  • throws x 9

42# WOB
  • down-up drill
  • throws x 6

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/19 at 9:14pm
Monday 5/20/19

42# HWFD
  • hold the X drill to warm up
  • throws x 10
  • some did not suck

Sheaf
  • set and pull x 3 to warm up
  • throws x 12

Some additional strongman conditioning to work off the half a pizza I ate before throwing.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/23/19 at 5:35am
Tuesday 5/21/19

Push Press
  • Sets of 5 with 45, 95, 135, 145, 155, 155, 155, 155, 155

Lat PD
  • 4 sets of 8

22.2# Stone
  • toes to board x 3
  • Braemar x 10

Caber
  • attempts x 4
  • always get beat up on caber


Wednesday 5/22/19

Dead Lifts
  • sets of 5 with 45, 95, 135, 155, 175, 195, 215, 235, 255, 255, 255

22# Hammer
  • winds to warm up
  • throws x 8

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/19 at 3:52pm
Thursday 5/23/19

Day of rest.  Needed it.


Friday 5/24/19

Squats
  • Sets of 5 with 45, 95, 135, 155, 175, 195, 205, 205, 205, 205, 205

Late night GPP -- moving workshop space.


Saturday 5/245/19

Late night GPP -- more moving workshop space.


Sunday 5/26/19

28# LWFD
  • hold the X drill
  • throws x lots
  • took way to long to get my groove this night, including a spectacular spectator-killing foul out the right side and a second right into the trig board that left an impressive mark.  Eventually got it moving though.

Sheaf
  • some set and pulls to warm up
  • throws x lots
  • some nights it flies and others it's like I've never held a fork.  This one was in the middle.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/28/19 at 9:23pm
Monday 5/27/19

22.2# Braemar
  • throws x 10

16# Open
  • 2 x MSA
  • 2 x glide
  • 1 x Braemar
  • laughable


42# WOB
  • throws x 8


Tuesday 5/28/19

22# Hammer
  • winds
  • throws x 5

16# Hammer
  • throws x 6

Sheaf
  • throws x 12
Throws for Harambe

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/30/19 at 9:19pm
Wednesday 5/29/19

Dead Lifts
  • 8 sets of 5 with 225


Thursday 5/30/19

Push Press
  • 8 sets of 5 with 115

Bench Press
  • 8 sets of 5 with 135


42# HWFD
  • hold the x drill
  • throws x 7.5
  • the .5 was an aborted throw into the dirt

28# LWFD
  • throws x 10

42# WOB
  • down up drill
  • throws x 10
  • when I remember to use my hips things actually go right


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/19 at 9:15pm
Friday 5/31/19

Squats
  • 8 sets of 5 with 175


Sunday 6/2/19

Threw a full mock games to put pressure on time and limit throws.  Takeaways were:
  • I'm landing closed off on HWFD, which is a timing issue.
  • I'm not consistently engaging my hips on WOB, which is also a timing issue.

Otherwise not bad.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/19 at 10:03pm
Tuesday 6/4/19

Dead Lifts
  • warmup
  • 4 sets of 3 with 215

42# WOB x 10

Sheaf x 12

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 12:02pm
Wednesday 6/5/19

Push Press
  • warmup
  • 4 sets of 3 with 105

Bench Press
  • warmup
  • 4 sets of 3 with 125


Thursday 6/6/19

Squats
  • warmup
  • 4 sets of 3 with 185

Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/19 at 12:04pm
Word from the AD for the Blairsville Games is that the entire festival has been cancelled for this year for safety reasons due to risk of severe weather and flooding.

Crap.  Need to find another games now.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/12/19 at 10:22pm
Sunday 6/9/19

Accident in the metal shop, so I spent a couple of hours sitting around in the ER waiting to get my hand stitched together.

Tuesday 6/11/19

Push Press
  • Sets of 10 with 45, 95, 115, 135
  • Managed it despite the hand

Lat PD
  • Sets of 10 with 70, 85, 100, 115

Wednesday 6/12/19

Dead Lifts
  • Sets of 10 with 45, 95, 115, 135, 155, 165, 175, 195, 215, 235
  • Managed it despite the hand

Tom


Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/19/19 at 2:50pm
Friday 6/14/19

Squats

  • Sets of 10 with 45, 95, 135, 155, 175

T-Bar Rows


Tuesday 6/18/19

Push Press
  • Sets of 5 with 45, 95, 115, 135, 145, 155

Lat PD
  • Sets of 5 with 85, 100, 115, 130, 145, 160


Wednesday 6/19/19

Rack Pulls
  • Sets of 5 with 45, 95, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335
  • from between mid-shin and knee
  • I have never done these and the geometry is weird


Hand is almost healed. I pulled the stitches yesterday, so hopefully I can throw again soon.

Tom

Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/19 at 4:59am
Thursday 6/20/19

No bueno bencho.  Hand still can't take the pressure.  Should be fine by next week.


Friday 6/21/19

Squats
  • Sets of 5 with 45, 95, 135, 155, 175, 195, 215, 235, 255


Saturday 6/22/19

Pushed Duncan for a 5k in his Freedom Chair


Sunday 6/23/19

Strongman conditioning circuit

Sheaf x 10

WOB x 5


Tom
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/19 at 6:52am
Tuesday 6/25/19

Push Press
  • Sets of 4 with 45, 95, 115, 135, 145, 155, 165

Lat PD
  • Sets of 4 with 100, 115, 130, 145, 160

Dips
  • 3 sets of 10


Wednesday 6/26/19

Rickshaw Shrugs
  • 4 sets of 8 with 270

Rack Pulls
  • from between mid-shin and knee
  • Sets of 4 with 45, 95, 135, 155, 175, 195, 215, 235, 255, 275, 295, 315, 335

Strongman conditioning circuit
  • some jogging
  • 100# sandbag carry + burpees

HWFD
  • hold the X drill
  • throws x 6 + a couple of fouls and restarts
  • strained my right pec a little on the last one, so I stopped there

Tom




Edited by TomLawrence - 6/27/19 at 12:03pm
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/19 at 5:44am
Thursday 6/27/19

T-Bar Rows
  • Sets of 4 with 45, 55, 65, 75, 85, 95, 105, 115

Bench Press
  • Sets of 4 with 45, 95, 115, 135, 145, 155, 165, 175
  • really feeling that pec strain from HWFD

Dips
  • 4 sets of 8


Friday 6/28/19

Squats
  • Sets of 4 with 45, 95, 115, 135, 155, 175, 195, 215, 235, 255, 275

Single Leg Press
  • 2 sets of 8 with each leg

Strongman Conditioning
  • long distance farmers carry
  • a little sandbag work

Tom



Edited by TomLawrence - 7/18/19 at 6:40am
Aim high. Stay hungry.
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/18/19 at 6:58am
Let me tell you about heartache and the loss of mobility...

Back on 7/3 I was setting down rep 5 of a set of 5 dead lifts with 335 and severely pulled my piriformis muscle on the left side.  Those of you who have done that also know that it sits right on top of the sciatic nerve.  I have seriously never felt pain like that in my life.  I almost passed out a couple of times until I was able to get it iced and get the nerve stim stopped.

Long story short -- my doctors say images show nothing actually tore but I do have osteoarthritis in my hips.  My lifting coach and my son's physical therapist say the same thing for recovery -- basically do the mobility stuff I should be doing anyway.  So I spent all of last week doing active recovery and have a more regular mobility plan in place now. 

I've also dropped even more weight. At my age (47) it's not worth the fight anymore to try to keep it on.  My competition weight when I placed third in Blairsville Masters a couple years ago was 202.  I'm currently sitting at 185, and I can move a lot better and it's better long term for my joints.  I'm not sure how this will affect throwing because I'm not stable enough to get back on the field quite yet, but we'll see.

Re-Load Week - being really cautious

Tuesday 7/16/19

Push Press
  • Sets of 5 with 45, 95, 105, 115, 125, 135

Lat PD
  • Sets of 5 with 75, 85, 100, 115, 130

Dips
  • 4 sets of 8 with BW


Wednesday 7/17/19

Dead Lifts
  • Sets of 5 with 45, 95, 115, 135, 155
  • Good enough for now

Full Contact LM Twists
  • 2 sets of 8 per side with the bar
  • facing out and lifting up like a hammer release
  • you should try these

Rickshaw Shrugs
  • 4 sets of 8 with 180

Tom

Aim high. Stay hungry.
Back to Top
jc066 View Drop Down
Senior Member
Senior Member


Joined: 6/21/18
Location: Victoria
Status: Offline
Points: 254
Post Options Post Options   Thanks (0) Thanks(0)   Quote jc066 Quote  Post ReplyReply Direct Link To This Post Posted: 7/19/19 at 8:22am
Tom,

Sorry to hear about the back injury. I have had the same and they are not easy nor quick to come back from.

If you have access to a pool, that may be the ticket to get some of you movement back. Hot and cold contrast was the best! Also it helps to get blood into the area to help repair.

Recover well
Facta non verba
Back to Top
TomLawrence View Drop Down
Postaholic
Postaholic
Avatar

Joined: 1/11/13
Location: Blairsville, GA
Status: Offline
Points: 2696
Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/19 at 5:53am
Thanks Jon.  It has become all about managing inflammation, e.g. if I go just a little too far, I have to pay for it.  Otherwise, moving on.

Saturday 7/20/19

Squats
  • Sets of 5 with 45,  95, 115, 135, 155, 175

Accessories

Tom

Aim high. Stay hungry.
Back to Top
 Post Reply Post Reply Page  <1 4243444546 48>
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.11
Copyright ©2001-2012 Web Wiz Ltd.

This page was generated in 0.281 seconds.