The Deadly Push at Salado

10/13/07

Spent from 11:30-5 putting on a throwing demonstration. Unfortunately there was only 2 of us. I can't tell you the number of stones we threw.

10 caber tosses

I had to be careful with the caber toss as a few of them brought back the sharp pain in my left knee.

A whole slew of HWD, LWD and heavy hammer until the PVC pipe on the hammer snapped.
 
10/15/07

Promised a friend I'd follow his workout because he said I couldn't handle it. His workout consisted of
Machine chest press, machine flyes, machine pullovers, and chins. I will admit that my chest was more sore than it normally is. His workout includes a lot of slow eccentrics, assisted reps, and failure work.

10/16/07

Went to go throw. It was warm enough when we headed to the park. By the time I had gotten there, the cold front had come in and the temp had dropped like 30 degrees and it was f'n windy. We spent about 30 minutes working on the open stone spin and weight over bar hip drives and form.

After the hands were numb and ears numb, we put in new PVC pipe in the hammer and called it a night. I then went to the gym----

A) zercher squat:135Xlots, 185X5, 225X5, 275X3, 315X3, 365X3, 375X3
B)push press:185X5, 225X3

C1)back extensions:25X15X3
--ss--
C2)chins:BWX15X2, BWX11 <--slower eccentric, slight isometric pause at mid point

--triset--->
D1)hammer curls:40sX12X2 <--nice and slow
D2)face pulls:160X12X2
D3)cable crunches:160X12X2
 
10/17/07

Just a short workout today
A)back squat:315X15
B)push press:225X6
C)deadlift:340X3
D)power curl:135X10

Did chins througout the day. When the bell would ring, I'd run down and bust out 8 chins. Sooo...
8 chinsX5 different times today
 
Merciless said:
Are those like curls in the power rack? lol
After zercher squating 375x3, how are your elbows still connected? I'm sure they are inflamed really badly at least

What are you weighing in at nowadays
Click to expand...

lol...nah, power curls are basicaly a cheated curl. I do it with a reverse grip, bring the bar down a bit, and use a bit of hip and lower back drive.

My elbow flexors feel it from yesterday, but for the most part, my body is used to it by now. I weighed 201 as of yesterday.
 
nice zerchers indeed. what was wrong with your knee? is it better? it seems like it is with that 375
 
oh.. and the comp is on Nov 10th? when are you coming to dallas? i just found out that i have to go to iowa nov 7-9.
 
AJP said:
nice zerchers indeed. what was wrong with your knee? is it better? it seems like it is with that 375
Click to expand...

Thanks. I still haven't figured out what was wrong with my knee. It's not really bothering me anymore...well, not much anyway. I'm going sometime next week to see a sports medicine doctor to make sure it's okay and to make sure that I have a pulled inguinal muscle and not a hernia.
 
Nae82 said:
oh.. and the comp is on Nov 10th? when are you coming to dallas? i just found out that i have to go to iowa nov 7-9.
Click to expand...

The weather sucks=windy and getting cold. Makes throwing miserable despite the love for it. Ummmm...hte comp is on Nov 10th and 11th. I think I throw in the 11th and will drive down early on the 10th to Dallas.
 
10/18/07

A)push press:135X5, 185X5, 225X2
B)deadlift:225X10, 295X5, 370X2, 225X20
C)bench press:135Xlots, 185X12, 225X10, 275X5, 295X4

--15 min circuit; the only rest interval was what it took to walk to each machine--

D1)med incline db bench:80sX8X6
D2)hammer strenth iso row:105+ each sideX8X6 each side
D3)cable crunch:160X8X6
D4)calf raise+isometric hold shrug:375X15X6

E)ext rotationsX12ishX2
 
10/19/07

A)push press:135X5, 185X5, 225X3
B)deadlift:185X5, 225X5, 370X3
C)full contact twist:25+barX16X2


10/20/07
*Throwing Day*
A)Breamar:8 puts; best=30'4"
B)Open stone:8 puts; best=32'8" <--PR
C)HWD:5 throws; best=19'4"
D)LWD:5 throws; best=40'6"
E)H hammer:5 throw; best=can't remember
F)L hammer:8 throws; best=78'7" <--PR

I haven't had a PR in awhile...so this felt good. It was good to see the drilling of technique working its way into the actual throws.

10/22/07
A)push press:185X5, 225+2 chainsX3
B)deadlift:135Xlots, 225X8, 295X5, 385X3
C1)full contact twist:25+barX16X2
C2)lumber jack squat+throw:25+barX8X2

Thus brings me up to date
 
CCR said:
What's a lumber jack squat + throw Evo?
Click to expand...
Here's a lumberjack squat TESTOSTERONE NATION - Exercise of the Week: The Lumberjack Squat

As I come up out of the squat position I will throw the barbell up, catch it as it comes down, and go into the squatting position as it's coming into my hands. When I come up out of the squat, I work on driving up and getting onto my toes or jumping slightly and throwing the barbell up. Now you don't have to throw it super hard or you're going to end up catching the barbell in all sorts of weird directions coming down. My emphasis here is to be explosive, fluid, and just work on power production. It builds up a nice sweat too.
 
10/23/07

*Throwing Day*
Technique emphasis and we started with WOB and sheaf
WOB-12 tosses; we found higher and higher tree limbs to throw over
Sheaf-10 tosses; we used a 26lb sheaf and I'll just say 16 ft was tough
--rain moved in so off to the gym I went--

A)Push press:135X10, 185X5, 230X3
B)Deadlift:205X5, 275X3, 345X3, 395X2
C)front squat:225X8, 275X5, 315X5, 345X3
D)back squat:345X2...stopped here due to my wind pants (and my favorite at that) ripping down the side starting at the pocket on the 2nd rep. It started as a small tear before the gym and it's a good 8ish inches long now. :mad:

--20 min circuit--
E1)med inc db bench:85sX8X6
E2)hammer strength iso row:105+each sideX8X6 each side
E3)cable crunches:160X10X6
E4)cable pullthrough:160X10X6
E5)calf raise+isometric shrug hold:375X20X6

This circuit hurts.
 
10/29/07 *I suck at keeping a journal*

A)push press:135X10, 185X8, 240X3
B)deadlift:135Xlots, 225X8, 295X3, 335X1, 375X3

~Circuit~ *15 sec RI*
C1)med inc db bench:90sX8X3
C2)hammer strength iso row:115Xa sideX8X3 each side
C3)tree choppers:90X10X3 each side
C4)cable pullthrough:180X10X3
C5)calf raise+isometric shrug hold:375X20X6

...meant to run this for 15 or 20 minutes, but my son ran into something in the nursery and put a nice gash in his forehead, so I left to go get him.
 
You must log in or register to reply here.
Back
Top