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TRAINING LOG: Tom Lawrence

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TomLawrence View Drop Down
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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


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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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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
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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
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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


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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

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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
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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
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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

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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

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday 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

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