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TRAINING LOG: Tom Lawrence |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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:
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 |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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 |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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My coach made slight protocol changes for this and upcoming weeks Tuesday 3/5/19 Push Press
Lat PD
Tricep PD
Wednesday 3/6/19 Rickshaw Shrugs
Dead Lifts
Thursday 3/7/19 Bench Press
Barbell Rows
Friday 3/8/19 GHRs
Squats
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
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 3/12/19 Push Press
Lat PD
Wednesday 3/13/19
Thursday 3/14/19 Bench Press
Barbell Rows
Friday 3/15/19 Death to Caesar! Squats
Good Mornings
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Sunday 3/17/19 Throwing - Light 16# Hammer
Sheaf
Monday 3/18/19 Throwing - Heavy 42# HWFD
Caber (light one)
Tom Edited by TomLawrence - 3/19/19 at 6:03am |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 3/19/19 Push Press
Lat PD
Wednesday 3/6/19
Thursday 3/7/19 Bench Press
Barbell Rows
Friday 3/8/19 Good Mornings
Squats
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 3/26/19 Push Press
Lat PD
Wednesday 3/27/19
Thursday 3/28/19 Bench Press
Barbell Rows
Friday 3/29/19 Good Mornings
Squats
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 4/2/19 Push Press
Lat PD
Wednesday 4/3/19
Thursday 4/4/19 Bench Press
Barbell Rows
Friday 4/5/19 Good Mornings
Squats
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. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Last week was a bunch of doubles to try to solidify my shoulder. This week continues the trend. Tuesday 4/16/19
Push Press
Lat PD
Time to test the shoulder: 22.2# Stone
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 4/17/19
Rickshaw Shrugs
Thursday 4/18/19 Bench Press
Barbell Rows
Friday 4/19/19 Good Mornings
Squats
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 |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 4/23/19
Push Press
Lat PD
Wednesday 4/24/19
Friday 4/26/19 Squats
Bench Press
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. |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 4/30/19 Push Press
Lat PD
Wednesday 5/1/19
Rickshaw Shrugs
Thursday 5/2/19 Bench Press
T-Bar Rows
Friday 5/3/19 Squats
Single Leg Press Machine
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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
42# WOB
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 5/20/19 42# HWFD
Sheaf
Some additional strongman conditioning to work off the half a pizza I ate before throwing. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 5/21/19 Push Press
Lat PD
22.2# Stone
Caber
Wednesday 5/22/19 Dead Lifts
22# Hammer
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Thursday 5/23/19 Day of rest. Needed it. Friday 5/24/19 Squats
Late night GPP -- moving workshop space. Saturday 5/245/19 Late night GPP -- more moving workshop space. Sunday 5/26/19 28# LWFD
Sheaf
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Monday 5/27/19 22.2# Braemar
16# Open
42# WOB
Tuesday 5/28/19 22# Hammer
16# Hammer
Sheaf
Throws for Harambe Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 5/29/19 Dead Lifts
Thursday 5/30/19 Push Press
Bench Press
42# HWFD
28# LWFD
42# WOB
Tom
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Friday 5/31/19 Squats
Sunday 6/2/19 Threw a full mock games to put pressure on time and limit throws. Takeaways were:
Otherwise not bad. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 6/4/19 Dead Lifts
42# WOB x 10 Sheaf x 12 Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Wednesday 6/5/19 Push Press
Bench Press
Thursday 6/6/19 Squats
Tom
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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 |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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
Lat PD
Wednesday 6/12/19 Dead Lifts
Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Friday 6/14/19 Squats
T-Bar Rows Tuesday 6/18/19 Push Press
Lat PD
Wednesday 6/19/19 Rack Pulls
Hand is almost healed. I pulled the stitches yesterday, so hopefully I can throw again soon. Tom |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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
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
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Tuesday 6/25/19 Push Press
Lat PD
Dips
Wednesday 6/26/19 Rickshaw Shrugs
Rack Pulls
Strongman conditioning circuit
HWFD
Tom Edited by TomLawrence - 6/27/19 at 12:03pm |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Thursday 6/27/19 T-Bar Rows
Bench Press
Dips
Friday 6/28/19 Squats
Single Leg Press
Strongman Conditioning
Tom Edited by TomLawrence - 7/18/19 at 6:40am |
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Aim high. Stay hungry.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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
Lat PD
Dips
Wednesday 7/17/19 Dead Lifts
Full Contact LM Twists
Rickshaw Shrugs
Tom |
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Aim high. Stay hungry.
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jc066
Senior Member Joined: 6/21/18 Location: Victoria Status: Offline Points: 254 |
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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 |
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Facta non verba
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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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
Accessories Tom |
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