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TRAINING LOG: Tom Lawrence

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TomLawrence View Drop Down
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Joined: 1/11/13
Location: Blairsville, GA
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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.
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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

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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
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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
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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
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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
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