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TRAINING LOG: Hapy Mayer

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Hapy View Drop Down
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    Posted: 1/27/10 at 1:00pm
OK, all this has got me thinking I should put my logs up here. Hopefully
this
will help me be more consistent in my training and break out of the
plateau
I am finding myself at right now...

For background, I am currently 38 yrs old, and had fairly major shoulder
reconstruction done to my right shoulder about 16 months ago (50% torn
labrum, upper bicep tendon reattachment), and am still struggling to
make a
come back into lifting heavy and to throwing again.

I am 6'1 and current bodyweight is 246lb.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 1:05pm
1/27/10

Hang cleans: 135lb x 10x5 (warmup)

Deadlift: 225x5, 275x3x5

Dumbbell seated military press (1-arm at a time): 25lb x20, 60lbx5x2, 25lb
to exhaustion (lost count, think I got 45 reps)

Hyperextensions: bodyweightx10, 45lbx10, 100lbx5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 1/27/10 at 1:10pm
Glad to see you posting this, and continuing on your recovery.
Andrew G

Vada a bordo CAZZO!!!!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/10 at 4:30am
1/28/10

co-ed hockey game - about 45 minutes hard skating 2 minutes at a time

1/30/10

hockey referee work - about 5 hours light skating

1/31/10

5x5x135lb hang snatch
5x185lb, 3x5x225lb safety squat
10x25lb 3x5x60lb dumbbell bench press
2x5x205lb atlas stone load onto 50" platform

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/10 at 4:31am
Looks like a great start to me!  Take care of that wing!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/10 at 3:41am
2/1/10
Men's hockey league night

2/5/10
Co-Ed hockey league game

2/6/10
Refereeing

Was feeling a bit run down this week, so just played hockey and avoided the
weight room.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/10 at 4:31am
Hapy, I was raised in Florida/Georgia and never experienced playing hockey. With the all the skating you do does it help pushing off with the stone and WFD?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/10 at 8:22am
Bill,

I sure hope so. Certainly helps my speed - no need to do sprint drills, and I
have great balance and foot/ankle strength from skating so often. In
previous years, I did not skate nearly as much as I am now, so I guess we
will see how that translates into any distances once the snow melts so I can
throw again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/10 at 3:21am

chirp....chirp....hey, somebody should clean out the cobwebs in here....Hapy?  Hapy?

OK, I forgot Hapy is out of the country, but they do have gyms and internet access there... 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/09/10 at 2:54pm
ok, not much to update since I last worked out. Basically took 3 weeks
off, with just playing hockey, and even skipped that while in Germany.
Though I did walk alot when I was there (at least a couple of miles a day),
and 1 liter of beer weighs quite a bit.

Anyhow, first training day since I have been back was today, worked out
with Carlton and Amy Shedrick over at their place.

Back Squats 135x10, 225x5, 285x3x5
Incline press 135x10x2, 135x5
Circuit training - stiff legged deadlift - 215x8, ab crunchx8, atlas stone
row 120x8, calf raisex8x2 - we did 3 circuits of this and I felt like I was
going to pass out.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/10 at 12:57pm
Hapy, what is up with the shoulder?  I had the full torn labrum, full torn cuff and partial torn bicep tendon and competed in 17 weeks and won.  Why is this naggin you so long?  I was cut on by the famed Dr. Andrews guys and they started my rehab the next day.  Is this a drive problem or a structural deal?  Not putting you down in any way, just fact finding bro. 
Mule

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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 2:24am
Ya  but Myles you're kinda like the Black Night in that scene from the Monty Python movie.  They could just keep cutting limbs off of you and you'd just keep coming back.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 2:25am
Myles was sent from the future to kill John Connor.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 2:47am
Well, I think its really a bit of both. It turns out that my shoulder had
other issues beyond the bicep and labrum. The labrum wasnt just torn, it
was actually "shredded" - Doctor actually used the term "shredded
wheat", and only had about 10% of the tissue left to reattach. I still have
some instability there, but I am mostly pain free. I need to test it with full
on training schedule and see how it responds.

I also have a partially dislocated sternoclavicular joint which is not really
operable (unrelated) which still limits any overhead lifting over about
200lb.

I think all this has left me in a bit of a funk - I was very disappointed that
I could not come back 100% last summer, and while I think I am doing
"OK" this offseason, the competitive drive is missing a bit. My recovery
time seems to be shot as well.

I am going to try to train more with the Shedricks and Berbys which
should hopefully help me find that drive to get through the recovery time
issues and get myself back into the lifting/throwing form I had a couple
years back.

I do have some goals for myself, which I still hope to hit this year:

throw well at the master's indoor shot put championships (March 27) (I
will be happy with anything over 40ft, ecstatic with 45ft)

compete at the Highlander games May 22

throw in 6 other games this year, and win one of them - hit at least one
PR in one of the events

complete a 500lb deadlift

Bonus goal: go to Scotland and lift the Dinney Stones - I still think I have
a very outside shot at this, but realistically, I think this might have to wait
until spring 2011.

Anyhow, that's the good bad and ugly of my training, I think without
support of friends from NASGA and locally, I would not even have a
chance at any of these.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 3:40am
If you ever want to talk delt and want my input on what I did just get up with me bro, glad to help you in any way I can.  I was 43 or 44 when I did mine, I mean my late 30's.
Mule

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Post Options Post Options   Thanks (0) Thanks(0)   Quote M-BAAB Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 6:08am
WAIT JUST A MINUTE!! Myles is HOW old ?????????   I gotta stop calling hin son.
51 , 72 and 15 at 50
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Post Options Post Options   Thanks (0) Thanks(0)   Quote =Travis= Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 6:49am
Pulling the DINNIE Stones with a jacked shoulder sounds brutal. I could feel the pressure through the shoulders, biceps and even into the pecs when I lifted them, just from the weight hanging. Get some practice in with one armed pulling with a ring and loading pin to get the shoulder ready for that.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 6:52am
The Dinnie Stones...one day.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote thegnome Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 6:59am
I should have taken a ride up there to check them out last summer.  I think the next MWC in Scotland we should get together a stone tour or something.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote =Travis= Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 7:24am
I'm not old enough, yet, for MWC. But I'd be up for a stone tour. I turn 40 in just a little over 4 years. I told my wife that for my 40th birthday that we are going back to Scotland for a bunch of stone lifting because all we planned for on the last trip was the Dinne Stones.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 9:48am
Travis, If you make the assumption that the grip strength is there, what
weight deadlift would you guess you would need to get both Dinnie stones?

I had 600lb in my head for this, but thought I would ask someone who had
done it (will query Doc Rock also)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote =Travis= Quote  Post ReplyReply Direct Link To This Post Posted: 3/11/10 at 11:28am

I think 600 is good. I drove my squats to 650 and saw the squats as helping quite a bit. I also did a lot of rows. LOTS of core work. I would do pulls with rings on a loading pin to work the grip and the torque killed the back.  I think a lot also depends on body type. I think (from pics) that the smaller framed and shorter fellows are able to squat down to grab the rings, whereas the taller and fatter guys like myself have to bend a little more. So the initial lift for me is the back (deadlifts) the stand straight and then legs and hips (squat) to stand up.

I thought the grip was my particular limiting factor. I used the hook grip there on the stones. I can do it now without.

shoot me an email and I'll fill you in on more advice. wahi_1998@yahoo.com

 

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/13/10 at 1:47pm
3/13/10

Amy and Carlton and Mike and Naohami came over to my place.

High Pulls 135x10
Deadlifts 225x5, 335x5x3
Reverse Hypers
Dumbbell presses, bands and some shoulder work.

Tried on my new shot put shoes - man these are fast - I am going to spin
myself right out of the circle unless I find the throttle on them.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/10 at 2:46pm
3/16/10

Yay - first day throwing in a LOOONG time. Got access to the brand new
field house at Norwich University... nice place.

kneeling 16lb shot throws - about 10 reps - 25-30 ft
Braemar 16lb shot throws - about 20 reps - 35-36ft
Step-ins (half spins) - about 10 reps - 35ft
Full rotations - about 25 reps - mostly 38-40 ft, a few 43fters, and got
two out over 45ft.

Felt pretty good all in all. A bit too quick on my rotations, and still have a
bad tendency to not drive my right side up and forward. If I concentrate
on getting out over my left plant leg, then things go well. I am getting
another chance to throw on Friday, and will try to post some video for
some last minute advice, as now that I see that I can do it, I really want to
hit 45'+ in Boston on the 27th.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Wayne Hill Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/10 at 11:27pm
Nice!  I bet that felt good.
"We may be small, but we're slow." - MIT Rugby
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Post Options Post Options   Thanks (0) Thanks(0)   Quote =Travis= Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/10 at 1:42am
What's the thought behind kneeling shot throws? And is it like it sounds, you just do them kneeling?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/10 at 2:07am
Great work man!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/10 at 6:38am
learned these from "Hollywood" Don Stewart.

For me, (Don may do them for different reasons) they are a good warm
up exercise, and take the legs out of the equation, forcing you to think
about using your hips and "trunk" to get in the good inverted C form,
open up the chest and try to stay back.

Basically, simplifies the whole event to make sure your technique is on,
then when you go to a standing throw and add the legs back in, you can
just work on those while you have your upper body grooving.

Also the shot travels shorter, so you don't spend so much time walking to
retrieve it
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It doesn't travel very far for me even when standing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Hapy Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/10 at 3:38pm
Got to throw some more shot today...

About 10 standing throws 35-36 ft
maybe 5 or so half spins 33-34ft
10-15 (didnt keep track) full rotations 37-41ft

Having some problems tonight. A little weakness in my right leg, and a
tendency to dive into that first turn was robbing me of any good distance.

Amy took some video, so I will try to get hold of that and post it up for
some feedback...

tomorrow - olympic lifting with my new bar and shoes, squats, and then
hopefully some caber and/or hammer tosses.

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