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CharlesFay 
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Joined: 5/15/16 Status: Offline Points: 368 |
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 Posted: 4/05/17 at 7:18pm |
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Wed Throws
16lb stone Standing throw progression x12 Standing w/out reverse x5 Standing w/reverse x5 Walk and pop x5 56lb weight entry drill x5 28lb 2 turn throw x8 16lb sheaf bottomw up x5 full x5 Kept the tempo and intensity pretty moderate here since I am still pretty fatigued. On the bright side, sheaf felt great and I cleared my 30 foot fence all 5 times with ease.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/07/17 at 6:31am |
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Thursday Lower
Workout #1 Warmup: 45 degree hyper x20, GHR x20, Rev hyper x20, Landmine x20, Standing abs x20, sled dragss, 1 leg squat 2x10, 1 leg KB dead 2x5, BB front squat 2x10, hip mobility work Caber Walks x100 yards Runs x2 Turns x5 (got 3 out of 5, timing a little off when throwing into the wind) Workout #2 2 rounds of complex of: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6 BB Free squat w/chain and band bar 3x10 bar+avg band x5 bar+avg band and 40lb chain x5 bar+avg band and 80lb chain x5 (kept this from here on out) 155x2 195x2 245x2 265 3x2 285 3x2 5 rounds of deadlift superset: Isometric pulls w/405 into pin 6 for 6 second holds supersetted w/speed pulls 325x2 Ab wheel 3x12 Rev hyper 2x20 Knee jumps 3x5 I needed to do some heavier stuff this cycle on the squat and one of out powerlifters was doing his circa max phase so I jumped in with him. Free squatting does aggravate my psoas/low back but the sets felt fast. The isometric pulls were just horrible, deadlifting 405 from the floor into pin 6 for a 6 second hold is pretty excruciating and the strain makes you feel like your going to pass out, supersetting this with speed work to maintain bar speed makes it just that much more unpleasant. The back was hating me at the end of this but it was all good work.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/09/17 at 5:16am |
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Saturday double sessions
AM Upper Body Warmup: Cuff complex, upper body sled drags, flat DB bench 4x20, band pullaparts 4x20 BB Pause Bench barx20 135x10 185x5 225x5 275x3 295x3 315x3 Slingshot bench (starting w/xxl slingshot 365x3 385x3 405x3 (switched into XL slingshot here) 5 board press w/xxl slingshot 365x5 385x5 Pressing was supersetted w/rev hyper shrugs 3x20 and scapular retractions on pullup rings 3x10 Supine med ball throw 3x5 supersetted w/fat man pullups 3x10 Session # 2 PM Throwing 18lb shot standing throw progression x12 16lb stone standing w/reverse x8 walk and pop x5 12lb shot full spin x5 (just wanted to give it a shot for fun) 56lb weight Entry drill x5 2 turn throw x5 49lb weight 2 turn throw x3 28lb 2 turn throw x8 WOB x3 My thumb was just dying on me by the time I got to LWFD, this put a hurting on the practice towards the end and killed WOB for me. Probably time to break in a new glove because if my thumb is bleeding, then it sort of negates the purpose of a glove. Stones were nothing special, heavy weights were sufficient and LWFD was still crap. I need to look at film of this one and see what I can do about it. I may have gone a little overboard in the AM bench workout, I was trying to keep up with our powerlifters but realistically it may have been a little more volume than what I really need and it fried me a bit. |
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/11/17 at 7:15pm |
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Monday Hammer
Heavy Hammer Walking wind 2x20 10 wind x2 3 wind and release x3 3 wind throw x6 Light Hammer 3 wind throw x4 14lb Hammer x2 God aweful hammer day today, just felt very tight in general and could not loosen up. I was origionally going to lift after this but after this shit show I decided going home and getting some rest was a better idea. I may try to throw hammer again on friday if I have the time in order to make up for this useless session.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/11/17 at 7:21pm |
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Tuesday Throws and Lifts
Throwing: 16lb stone Standing throw progression x12 Standing w/reverse x5 Wheel drill x5 Walk and pop x5 56lb weight Entry drill x3 2 turn throw x3 49lb 2 turn throw x3 28lb weight 2 turn throw x12 16lb sheaf Bottoms up x5 Full x8 Went to gym Warmup: Cuff complex, upper body sled drags, pushup 2x20, pullover 2x20 DE Fat Bar Incline Bench w/bands barx10 bar+doubled mini bands x5 (kept this band tension) 125 6x3 Benching was supersetted w/pulldowns 3x15 Finished with a bunch of mobility stuff to stay loose I watched some serious film over the last few days of my latest throwing session compared to some of the great pros out there as well as of my PR throw from central florida in the LWFD. I realised that I was getting into the habit of turning too late on the entry and as a result not getting enough separation and killing my tempo and implement speed. I was getting lazy about filming myself and this was a big mistake. Today I worked on turning earlier and made some good progress with a final throw of 70+ in the LWFD. Normally I throw several feet farther in a games, so if I can continue with getting my entry and tempo right, I should throw a little better.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/14/17 at 7:51pm |
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Thursday Double Session
Warmup: Sled drags, GHR x20, 45 degree hyper x20, Rev hyper x20, BB Front squat 2x10, 1 leg squat 2x10, 1 leg KB dead 2x5, various mobility drills Caber Walks x100 yards Run x1 Turn x5 Timing felt much better, I was thinking of it as going from first gear (walk), to second year (jog) and then briefly into 3rd gear (sprint) and then turning it, this tempo seems to work best for me. Workout #2 2 rounds of complex of: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6 Hang Power Snatch: 95x3, 135x3, 185x1, 205x1 (upper body was tight from caber and catching felt like crap so I shut these down. BB Free Squat w/chains and bands barx10 bar+avg bands x10 bar+avg bands and 80lb chain x10 (kept this combo) 165x2 245x2 295 3x2 315 3x2 335x1 355x1 385x1 Snatch grip high pull 205 5x2 Knee jumps 3x5 Ab wheel 2x12 Felt some rather heavy weight at the top today on the squats, kept everything else fast and wanted to leave something in the tank for Friday throws.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/14/17 at 7:55pm |
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Friday Throws
Warmup: Various mobility drills at gym Heavy Hammer Walking winds x10 forward/back 10 wind drill x2 3 wind and release into ground x5 3 wind throw x5 Light hammer 3 wind throw x5 Got in my truck and went to another field for more throwing. 18lb shot standing progression x12 16lb stone standing w/reverse x8 56lb weight Entry drill x5 2 turn throw x5 49lb weight 2 turn throw x3 28lb weight 2 turn throw x10 WOB x5 Good day here, hammer felt the best it has in a very long time, I was out at or near practice bests on many of the throws with the HH. Stones were decent for me, heavy weight was great and I was at practice PR distances with both the 56 and 49. LW was not as nice as the other day and I think fatigue was slowing down my footwork a bit at this point. I rallied well with some nice WOB work and shut it down. This is my last major throw session before Ormond beach, just walk throughs next week and deloading.
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/17/17 at 6:31am |
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Easter Sunday ME Upper
Warmup: Cuff complex, double KB overhead press 4x20, band pullaparts ME Seated Fat Bar overhead press from pins bar 2x10 125x5 165x3 185x2 205x1 215x1 235x1 255x1 265x1 PR Pressing was supersetted w/rev hyper shrug 5x20 and KB shrug 3x20 Finished w/drop sets of DB lateral raise, bent raise and hammer curls. I got off shift easter morning and did not have much sleep but got in enough caffiene to get through the workout first thing in the morning so I would have the rest of the day to relax with the family. Last big lift day before ormond.
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CharlesFay
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Posted: 4/17/17 at 7:22pm |
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Monday Deload throws
12lb shot Standing throw progression x12 Standing w/reverse x3 56lb weight entry drill x3 49lb weight 2 turn throw x3 28lb weight 2 turn throw x5 16lb sheaf bottoms up x3 full x5 Kept the intensity and volume pretty moderate today as part of my deload for Ormond. Im hoping to get in a few throws with the hammer and caber wednesday and that will be about it.
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CharlesFay
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Posted: 4/25/17 at 7:18pm |
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Ormond Beach Games
I went up on Friday with the Wife, woke up early, ate a steak omelet and made my way to the field. I had a strong class as usual these days to compete against. It was raining a little in the morning and it made for a hot, balmy day. Here is how it went: Open Stone: 37'9 4th place, all standing throws, best of the year but not a PR HWFD: 35'4 1st place, the trig was slow with a thick grass on it, I just couldn't get it moving in order to finish like I wanted to, nobody was throwing particularly well on this trig. LWFD: 70'10, 2nd place, same deal with the slow trig, I had to really get it moving from the start to throw any distance. Heavy hammer: 94'3 on my 2nd throw for a PR, 1st place, the hammer was not a "flier" however it was a bit downhill, my previous PR was also done on this field last year. Light Hammer: 111'1, 1st place. I just couldn't quite get it going like I wanted to here. Caber: Turned it twice for 12:30 each time, Shane turned a 12:00 after climbing the hill and throwing it downhill and requested the judges to record it as 12:30 since he felt he used the terrain to his advantage. Very sporting move on his part, I believe we tied for first as a result. Sheaf: 32ft, started to shank them at 34 and Steve Laser hit a big PR and beat me here. 2nd place. WOB: 16ft, 1st place, as usual I went for 17 and hit the bar a few times but couldnt get it over. Final result: 1st place in A-class I had a lot of fun competing with everyone and they pushed me as usual. I was hoping to finish the Florida season with a few more big throws with the weights, sheaf and WOB but it was not to be. At this point I am done for a little while, my next son will be coming into the world in June and we need to move to a bigger house so that is the priority. Im hoping to get into the Amateur worlds again in August and the East Coast championships. It all depends on how the family situation at the time. I have a lot of things to fix in the meantime, if I don't improve a lot I will get destroyed in Minnesota and by my own Florida A-class next year. There is a ton of technical stuff to fix and I have the time to do it. I will probably take it easy with throwing for a little while and gradually ramp it back up through the summer.
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Beau Fay
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Call me Beauregard. Joined: 7/25/06 Location: Guadeloupe Status: Offline Points: 383 |
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Posted: 4/26/17 at 8:28am |
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Dahhhhnnn! Great games!
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"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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CharlesFay
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Joined: 5/15/16 Status: Offline Points: 368 |
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Posted: 4/26/17 at 6:36pm |
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Thanks Esse!
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CharlesFay
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Posted: 4/26/17 at 6:44pm |
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Tuesday Upper Assistance
Warmup: Cuff complex, upper body sled drags, double KB overhead press 3x20, DB pullovers 3x20 Seated overhead BB pin press barx10 95 3x10 Pin press was supersetted w/strict pullups on rings 3x2 2 rounds of superset of: double KB outside the leg swing x20, wide pulldown x10, jump rope x50 Finished w/some mobility stuff I went to a ART/chiro guy today and am hoping to have my hip/low back/psoas thing fixed. Its been bothering me for years and I think not only has an impact on my training but also my ability to get separation on stones in particular. Hopefully we will be able to fix this once and for all. My training is going to be a little different in that I will follow basically a progressive overload type of template for a while as I try to regularly do free squatting and deadlifting and see if those symptoms go away over time while performing these since they have been problematic in the past. |
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CharlesFay
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Posted: 4/28/17 at 7:37am |
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Thursday Lower
Warmup/Accessory: GHR x20, Rev hyper x20, standing abs x20, landmines x20, 45 degree hyper x20, 1 leg squat x10, 1 leg deadlift x5, various mobility excercises 2 rounds of complex of: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6 BB Hang Power Snatch 95 3x5 BB Front Squat w/harness barx10 95x10 135x10 185 2x10 Stiff Leg DL 135x10 185 2x10 Bent BB Row 135 2x10 Ab wheel 2x10 Everything today was light and done with a much slower negative than normal with a generally very controlled tempo. This serves as a bit of a deload on the joints while at the same time assuring I can try to dial in good form. This early high rep phase of progressive overload work has always been what I hated the most about it. At this point it is a necesssary evil in order to get back to doing some of the things I have had trouble with for a long time. |
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CharlesFay
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Posted: 4/29/17 at 1:16pm |
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Friday Uninspired throws
14lb Hammer Walking winds 2x10 10 wind drill 2x10 1 wind throw x3 2 wind throw x3 3 wind into ground x3 3 wind throw x3 12lb shot Standing progression x12 Walk and pop x5 28lb weight Standing x3 1 turn x3 2 turn x3 I am still at the point in my technique where taking much time off is not a good idea, if I take one month off, it will take another month just to get back to reasonable form. Maybe one day my proficiency will be better but it is not yet. Throwing without a games near just kills my motivation. After going through some of the stuff today in an attempt to make things interesting I think that a few of the drills I did were pretty useless. I will play with various drills and throw once a week for the next month or two. Just enough to maintain some skill.
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CharlesFay
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Posted: 4/29/17 at 1:20pm |
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Saturday Bench
Warmup: Cuff complex, upper body sled drags, pushup 3x20, band pullapart 3x20, mobility work BB Bench barx20 135x10 185x10 225x10 245x10 Close grip 185 2x10 Benching was supersetted w/slow and controlled ring pullups 3x2 Incline DB Bench 2x20 supersetted w/1 arm row 2x10 DB curl 2x20 supersetted w/rope extensions 2x20 More light, high rep stuff, the tempo was mostly pretty controlled today. Pullups are back in my program as I have not done them since I tore off the right bicep. I didn't want to mess with them until my florida season was over. I am pretty weak at them right now but should progress over time. Boring stuff overall.
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CharlesFay
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Posted: 5/01/17 at 7:24pm |
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Monday Upper Accessory
Warmup: Cuff complex, upper body sled drags, double overhead KB press 3x20, DB pullover 3x20 Seated overhead BB Pin press barx10 95x10 115x8 125x8 Pressing was supersetted with very controlled ring pullup 3x3 2 rounds of superset of double outside the leg KB swing x20, wide pulldown x10, jump rope x50 Finished with a bunch of mobility and DDP yoga stuff to loosen up and feel good.
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CharlesFay
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Posted: 5/05/17 at 6:36am |
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Thursday Lower
Warmup: GHR x20, 45 degree hyper x20, 1 leg squat 2x10, standing abs x20, 45 degree hyper x20, 1 leg KB deadlift 2x5, BB front squat w/bar 2x10, mobility work 2 rounds of BB complex: Snatch grip high pull x6/behind the neck pess x6/snatch balance x6 BB Hang power snatch 95x5, 115x5, 135x5 BB Front squat w/harness barx10 135x10 185x1 225x1 275 2x8 Stiff Leg Deadlift 275 2x8 Bent BB Row 155 2x8 Ab wheel 2x10 supersetted w/landmines 2x20 Rev hyper 2x20 supersetted w/TKEs 2x20 Finished w/mobility stuff Same deal as last week, I tried to keep the reps very controlled with moderate weights. Slight discomfort in the hole of the front squat but maybe a bit less than in the past. Hopefully my problems will slowly resolve with more treatment and work.
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CharlesFay
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Posted: 5/08/17 at 6:57pm |
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Friday Upper
I started off wanting to get some throws in first, some over the hill fat choad was kicking a soccer ball around in the area that I throw in and then it started pouring rain, I did a little sheaf nearby but got rained out pretty fast. 20lb sheaf Bottoms up x5 Full x6 (pretty sloppy, its been a while since I used a 20) Warmup: Upper body drags, cuff complex, pushup 3x20, band pullapart 3x20 BB Bench barx20 135x10 185x5 225x1 255 2x8 Close grip 195 2x8 Benching was supersetted w/pullups 3x3 Incline DB Bench 2x20 supersetted w/1 arm DB row 2x8 DB Curl 2x20 supersetted w/cable extension 2x20 Finished w/mobility and DDP yoga stuff Another light day, nothing very exciting. No motivation to throw right now and getting rained out didn't bother me much. We shall see how much throwing I get in the next month or so. As much as I don't want to lose my skills, I mentally need some time off from it and if my mind is not in it, then I am just going through the motions which is just no good. As I get deeper into the summer I will ramp it back up for sure.
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CharlesFay
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Posted: 5/08/17 at 7:02pm |
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Monday Upper accessory
Warmup: Cuff complex, sled drags, 1 arm KB overhead press 3x20, DB pullover 3x20 Seated overhead pin press barx10 95x5 115x1 135x5 140x5 Pressing was supersetted w/2 sets of pullup ladders of 1,2,3 reps 2 rounds of superset of 2 arm KB snatch x10, Pulldown x6, jump rope x50 2 rounds of superset of KB windmill x5, KB arm bar x5, neck harness x20 Walking HH winds x10 forward/backward Line drill w/28 x2 Finished w/mobility stuff
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CharlesFay
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Posted: 5/14/17 at 5:43am |
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Wednesday Drills etc
Walking winds w/HH 2x10 Walking winds w/LH 2x10 Line drill w/49 x2 Line drill w/ 28 x2 20lb sheaf bottoms up x5 back swing and drop x5 12lb shot 1-2 drill x6 Finished w/mobility stuff |
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CharlesFay
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Posted: 5/14/17 at 5:50am |
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Thursday Lower
Warmup: Mobility stuff, 1 leg squat 2x10, 1 leg DL 2x5 2 rounds of BB Complex: Snatch grip high pull x6/behind the neck press x6/snatch balance x6 BB Hang Power Snatch: 95x5, 145 2x5 BB Free Squat bar 2x10 145x10 235x5 285x1 325 2x5 Deadlift (w/hook grip) 315 2x5 Bent BB Row 185 2x5 BB Shrug 185 2x20 GHR 2x15 supersetted w/45 degree hyper 2x15 Ab wheel 2x12 supersetted w/landmine 2x20 Finished w/more mobility stuff I had to rush warmups due to time constraints. First week of free back squatting this cycle, still some discomfort in the lower back in the hole with this moderate weight, hopefully this will alleviate further. Kept the deads and rows very controlled, particularly on the negative since this is where I have the most issues with the back acting up on me. I did the assistance work which I normally would do as a warmup today at the end to make up for some volume. Nothing special, still easy weights. |
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CharlesFay
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Posted: 5/14/17 at 2:26pm |
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Sunday Bench
Warmup: Cuff complex, upper body sled drags, pushups 3x20, band pullaparts 3x20, mobility work BB Bench barx20 135x10 185x5 225x3 255x1 275x5 285x5 Benching was supersetted w/pullup ladder, 2 rounds of 1,2,3 reps Close Grip 215x5, 225x5 supersetted w/meadow's rows 2x10 Incline 185 2x5 supersetted w/DB bent raise 2x10 DB curl 2x20 supersetted w/BB skull crusher 2x10 Nothing too great today, took my grip in on the bench since I was always a little stronger in that position. The slow, controlled reps really killed my explosiveness as planned and now it will take a few weeks to get it back as I gradually increase the weights.
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CharlesFay
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Posted: 5/17/17 at 7:44am |
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Tuesday accessory
Warmup: Mobility work, cuff complex, double overhead KB press 3x20, pullover 3x20 Standing BB Press barx10 95x5 115x1 135x5 145x5 BB press supersetted w/pullup ladder 2 rounds of 1,2, 3 reps 2 rounds of superset of double KB snatch x10, jump rope x50, 1 arm KB windmill x5 Walking HH winds x10 forward/back Finished w/more mobility stuff I felt like hell during this one for the most part, the weekend was exhausting and my shift monday was very bad with little sleep. I had to just take it one set at a time to make it through this one as I just wanted to go home and sleep. |
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CharlesFay
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Posted: 5/22/17 at 7:07pm |
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Thursday Lower
Warmup: 45 degree hyper x20, GHR x20, Rev hyper x20, Standing abs x20, sled dragss, 1 leg squat 2x10, 1 leg KB dead 2x5, BB front squat 2x10, hip mobility work 2 rounds of complex of: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6 BB Hang power snatch 95x5 155 2x5 BB Free Squat bar 2x10 145x10 235x5 285x1 325x1 345x5 375x5 Deadlift 365 2x5 Loaded the bar to 205 and did 2 rounds of the following superset: Bent row x5, Stallion stiff leg deadlift w/avg band x5, BB Shrug x20 Rev hyper 2x20 supersetted w/ab wheel 2x12 and landmine 2x20 Finished w/more mobility stuff Still some low back discomfort in the hole on the free squat and on the deadlift, my T-spine mobility is improving but I think the QL is part of the problem in the low back |
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CharlesFay
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Posted: 5/22/17 at 7:11pm |
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Saturday Bench
Warmup: Cuff complex, pushup 3x20, band pullapart 3x20, mobility work BB Bench barx20 135x10 185x5 225x5 285x5 295x5 Benching was supersetted w/pullup 2 ladders of 1,2,3 reps Close grip 225x5 245x5 Close grip was supesetted w/meadow's row of 2x8 Incline 205 2x5 supersetted w/bent raise 2x8 DB curl 2x20 supersetted w/BB skull crusher 2x8 I got off shift and did this workout so I was pretty exhausted , nothing special at all.
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CharlesFay
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Posted: 5/22/17 at 7:14pm |
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Monday Throws
Light hammer walking wind 2x10 10 wind drill x2 3 wind and release into ground x3 3 wind throw x8 16lb stone Standing throw progression x8 1-2 drill x4 Standing no reverse x4 28lb weight 2 turn throw x8 I was motivated to get back onto the field. After feeling pretty good on hammer and starting to warmup on stone, the sprinklers deluged me with water and kind of screwed up everything for the rest of the session since I and my implements along with the ground were all soaked. I guess the good thing is it made me take easy throws and I think I am maybe getting a little better separation with all of my t-spine mobility work.
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CharlesFay
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Posted: 5/26/17 at 12:57pm |
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Tuesday Accessory
Warmup: Cuff complex, double overhead KB press 2x20, DB pullover 2x20 Standing BB Press barx10 95x5 145x1 150x5 155x5 Pressing was supersetted w/pullups 3x4 22LB Sheaf Bottoms up x5 Full x5 Low volume today since I was limited on time and energy. Pressing sucks as always, just very tough getting in a good rack position and feeling strong on the setup despite improving mobility.
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CharlesFay
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Posted: 5/26/17 at 1:05pm |
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Thursday Lower
Warmup/Accessory: GHR x20, Rev hyper x20, standing abs x20, landmines x20, 45 degree hyper x20, 1 leg squat x10, 1 leg deadlift x5, various mobility excercises 2 rounds of complex of: Snatch grip high pull x6/Behind the neck press x6/Snatch balance x6 BB Hang Power Snatch 95x5 135x1 165 2x5 BB Free Squat bar 2x10 145x5 235x3 285x1 325x1 375x1 395x5 415x5 added belt here Deadlift w/hook grip 315x1 365x5 405x5 2 rounds of superset w/225lbs of the following exercises: BB Row x5, Stallion stiff leg deads w/avg band x5, BB Shrug x20 2 rounds of superset of: Rev hyper x20, landmine x20 and ab wheel x12 Everything moved fine today, back was really acting up though as the weight gets heavier, seems to be focused in the QL on the left side. Hoping to fix it soon. |
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CharlesFay
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Posted: 6/01/17 at 9:13am |
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Wednesday throws
16lb stone Standing progression x10 Standing no reverse x5 Standing w/reverse x5 28lb weight 2 turn throw x6 20lb sheaf bottoms up x5 full x5 Stone and weight throws were all 70-80% effort and the volume was pretty low. I was pretty much just focusing on positions and getting my conditioning up for throwing during the summer in florida. The sheaf work gave me some very interesting insight into the changes that I need to make to throw the 20lb sheaf in comparison to the 16, I have a lot of work to do in regards to this event. On a high note, I received an invitation to throw at the amateur championship in MN. Huge honor to get to share the field again with so many great athletes and I hope to improve enough to be competitive on some events.
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