High Volume Week 8

Monday
   Squat 345 x 10 x 5

Tuesday
   OHP 155 x 10 x 5

Wednesday
   Off

Thursday
   Off

Friday
   Deadlift  355 x 10 x 5

Saturday
   Clean 335 x 1 x 3
   Bench 205 x 10 x 3

Good Week, feeling good about testing next week and moving on to the next phase.

High Volume Week 7

Deadlift
   325 x 10 x 5
   Last set done as set of 20
Front squat
   225 x 10 x 3
Bent Row
   225 x 10 x 3

High Volume Week 7

Snatch
   205 x 1 x 3
OHP
   135 x 10 x 5
Blast Straps
   High reps
Pullups
5 sets between 5-10 reps each set, wasn't really counting.

Starting to feel better, knee is still very iffy at this point.

High Volume Week 7

Squat
   315 x 10 x 5
Good morn
   225 x 10 x 3
Dimmel DL
   315 x 10 x 3
Landmine

High Volume Week 6

Mon
Squat
   315 x 10 x 5
Tues
OHP
   135 x 10 x 5
Thurs
Deadlift
    325 x 10 x 5
    545 x 1 x 2
Fri
Bench
    185 x 10 x 5
Sat
Throws
   18# Ostone 47'
   56 WFD 40'
   28 WFD 78'
   16 LH 119'

Solid week.

Deload

Still deloading...

DL 275 x 10 x 3
Front squat 275 x 10, 225 x 10 x 3
CL & Jerk 275 x 1 x 3
Lunge 108  x 8 x 2

Trying to get psyched up for my last 4 weeks of high volume. It's getting hard to motivate especially training by myself. Time to dig deep.

Deload

Well I guess I'll take another crack at keeping track of things.

2013 was a whirlwind of rehab, then training, then throwing. For the most part everything went well. I set a goal of being top 15 as an amateur and ended up around 5th or 6th or 7th on the rankings. I did end up 2nd in both North America and World championships amateur version though. Recently I was picked for the north vs south games in florida in January which I'm finding out is a huge honor. I hope I can keep my throws up in the winter so we can keep crushing it.

Training has been brutal high volume stuff to get ready for strength and power to begin in another 5 to 6 weeks.

Here we go!

Squat

Clean
255 x3x5

Squat
Worked up to 455 x8
325 x20

Pullups
grip
Core

Shit. Squat was awful... wobbly legs

Squat

Snatch
195 x1x7

Squat
Worked up to 485 x6

Core

KB

Still shaking off the soreness from Warrensburg. Squats felt heavy but strong.

Warrensburg Games

Good first games of the year. The weather was cool, but I didn't feel too cold, and my body held up well. I am sore as hell today, but that is to be expected.

Left in the morning at about 4, got to the games, warmed up and went to work. I hit a lot of good PRs, but really was just trying to feel out how my body was feeling in a competition atmosphere. I felt good, was mentally stressed on my weights for distance and caber due to some technique and foot surface issues for both. I was concerned about my knee as it was really giving me trouble a few days prior to the games, but I didn't need to be. It held up fine.

Some things that were good and some things to work on:
Good = Open stone, Hammers, Sheaf
Work = Weight for distance, Caber, and the most disappointing was the WOB. I need much more endurance for this event to stay fresh at the higher throws. I had 16' on my first throw on 14' and then never went higher. I had the height on 16, but no arch, then I was shot. Much more conditioning for this event is needed.

Had a lot of fun, and am looking forward to hitting some decent numbers 2 weeks from know in Wakeeney KS.

Deload Week

Another deload week is over. I like to use a down week to take stock of where I am related to my goals and what I need to progress and/or change to put myself on a better track to achieve them.

My goal statement currently is this:

I am going to increase my throws to top 15 total by the end of the season while still maintaining a high base of strength, conditioning, and physique. 

I like goal statements because they are directional and have a hierarchy. In my example above, my #1 goal is top 15 ranking by the end of the throwing season. Everything I do should be geared towards that. My other 3 goals of strength, conditioning, and actually looking in shape are separate goals. 

These, however, are not mutually exclusive. In order to accomplish goal #1 I need to be progressing towards at least goals 2 and 3 (Maybe 4 is just vanity, but I like girls to look at me...So What!) The trick with this is that I approach each training session with that hierarchy in mind. "I am in the gym to throw farther", "I am training my throws to throw farther".

It is very much like a westside or 531 approach to scheduling training days. You have a main lift (Goal #1) and then accessory lifts (Goals #2-4). The attainment of goals 2-4 should directly and Positively influence #1. That is to say that whatever you do to progress towards goals 2-4 should not detract from the main goal.

My deload week included a lot of throwing and conditioning. LWFD is improving slowly and with it my HWFD. I can't really gauge where sheaf and WOB are because I don't have anything to throw over, but I hope they are improving as well.

On to the next cycle, Warrensburg Games April 20

Squat

Clean
315 x1 x7

Squat
Worked up to 475 x6

Bent row
225 x10 x3

Core

Squats were all below parallel, which is very hard on my platform. The floor slopes down behind me so it is like squatting in the opposite of olympic shoes.

Overhead

Military
Worked up to 205 x6

Jerk
255 x5 x3

Pull ups

Core

Deadlift

Clean
225 x5x5

Deadlift
Worked up to 465 x3

Core

Bench

Snatch
165 x3 x5

Bench
Worked up to 295 x8

Floor press
255 x5 x5

Pullups

Core

I have really been hitting the open stone hard and after watching video, have picked up on a small detail I may have overlooked...I'm awful 

Squat

Clean
285 x3 x5

Squat
Worked up to 455 x 8

Straight leg DL
315 x10 x 3

Core

Overhead

Military
Worked up to 195 x8

Pullups

Etc

Deadlift

Hang clean
225 x5x5

Deadlift
Worked up to 435 x8

Front Squat
315 x5 x5

Core

Bench

Snatch
145 x3x5

Bench
Worked up to 275 x10

Floor press
245 x10, 8
225 x10

Snatch grip rack pull supersetted with pullups 225/BW x5 each 6 rounds

Core
Blast strap obliques

500 jump rope, warmed up with burpees and light overhead squat all of which I sucked at.

Squat

Clean
245 x3x5

Squat
Worked up to 425 x8 all reps as fast as possible

Stiff Leg DL
315 x10x10

Core

Not a bad day. I really am trying to focus on being explosive with everything. First games will be April 6th so trying to ramp up throwing in the next few weeks if the weather will cooperate.

Upper

Snatch
175 x 2 x 4

Bench
325 x 3

Accessory

Clean
295 x 2 x 5

Squat
535 x 3
445 x 8 x 2

Rack pull
315 x 5 x 2
405 x 5 x 2

Core

Overhead
185 x 8 x 2

Jerk
Worked up to 265 x 3

Conditioning

Clean
245 x 8 x 4

Deadlift
315 x 5 deficit off
0,1,2,3 3,2,1,0 plates

Good Morning
225 x 15 x 2
315 x 10

Core

Really sore from monday still

Update

Haven't been posting because I haven't wanted to.

I put together a solid 15 week training plan with a block periodization protocol with some very good results. I restarted that recently and just wasn't feeling it. I was just trying to get through workouts and didn't have any drive to train. I have since switched to an auto-regulatory training plan with waves of RM attempts in the main lifts at 5, 3, 1 and then 20 and 10 occasionally. It feels good to go heavy again.

Since the switch I hit PRs in each lift so far.

515 x 5 squat
315 x 3 bench
305 x 5 bench

Not huge numbers but a good place to start.