Squat and Pull

June 27, 2017
Afternoon

Well time to start tracking macros and calories again. Morning weight is a pretty consistent 331-332. Going on a slow drop to 215 for the end of October, hold, then to 195-200 for next May.

SS
SSB Paused Box Squat 15" WU to 335 x 5 x 3r
Chin-ups (336.6) x 10 x 5r

SS
DO Axle Deads WU to 303 x 3/3/1 - grips a bit fried
AB Wheel x 4 x 12r

Jumble Day

June 24, 2017
Before Supper

Tried some power snatches and popped something good in my shoulder. Hopefully an adhesion so it can heal now.

SS
Axle DO Deads
WU to 323 x 1, 303 x 3 x 3r

Pull-ups (236.4) x 10 x 5r

SS
Goblet Squat 106 x 5/6/7/8/7/6/5
KB Row 106e x 5/6/7/8/7/6/5
Attempted dips but my shoulder didn't like them

Throwing practice tomorrow with a good sized group.

Throw Practice

June 21, 2017
Afternoon

Went into Red Deer for a throw session with Ben.

16# stone. Maybe about 10 or so Braemer style throws. Around 28' was probably my best. More weight equals better braemer throws for me. Didn't bother with gliding due to the long grass.

LWFD. Ended at a 44' and change throw. Pretty happy with that. Trig was full of long grass and on a bit of a slope so pretty happy.

Light Hammer. I wasn't going to throw it due to the shoulder but after about 6 or so single practice winds it felt okay. Took about 5-6 single wind throws and my shoulder held up. Might be good for this weekend I'm hoping.

Pushing Stuff

June 20, 2017
Before Supper

Pushing stuff. Start of a new cycle.

BB Press
WU to 135/155 x 5r
175 x 13r
135 x 5 x 8r

SS
CG Axle Bench - Shaf Ladder
WU to 238 x 3 x 2/3/4r
Pullaparts x 180r

CS Row 200 x 4 x 10r

Squat and Pull

June 19, 2017
Before Supper

Competed on both Saturday and Sunday. A little pooped but I'm at the bottom of the cycle so I figured I may as well carry on and skip the accessory stuff.

SSB Squat
WU to 325 x 5 x 3r

Hex Deadlift - Low Handle
WU to 410 x 3 x 3r

Good enough.

First 3 Games

Well my first three games down over the past two weekends. Having a lot of fun and figuring out a lot of training going forward. With my right shoulder niggle I opted out of everything but the stone and WFD's in Red Deer. Ellerslie I felt a twinge on my second caber pick so I called it there. Hammers hurt so I just one spinned each to get a number down. WoB I used my left at the suggestion of others. I think it may even be better suited for the throw. I think I'm good for 14' now but form degrades too much after 3 hard throws.

Going forward towards Ft Edmonton in July I need to train everything. Specifically caber. Hopefully my shoulder heals up good enough to train hammers by the weekend.

Press Stuff

June 13, 2017
Afternoon

Still nursing the shoulder. Hope its feeling good for the weekend. Definitely rotator cuff. Really have to keep a clean plane of motion. Might try some weight for distance practice tomorrow as I think that should be niggle free. Best not try the stones or hammers yet.

BB Press
WU to 150 x 5
170 x 3
190 x 8
150 x 5 x 8r

CG Axle Bench - Shaf Ladder
233 x 3 x 2/3/4r

Pullaparts x 220r

CS Row 195 x 4 x 10r

Squat and Pull

June 12, 2017
Afternoon

Keeping lifts snappy as I competed in Scottish heavy athletics in Grande Prairie for the first time on Saturday. Just trying to stay fresh and not injure myself as I've got two days of full events this weekend as well. I gave myself a little rotator cuff strain throwing a keg for height but it seems to be healing well. Hopefully it'll all be good for Saturday.

SSB Squat
WU to 315 x 5 x 3r

Deadlift - back was a little tweaky so I stopped a 365

BWTG Hex Deadlift - Low Handle
WU to 400 x 3 x 3r

SS
GHR x 3 x 10r
Pull-up x 5 x 5r
Some band twist and press thingy x 2 x 10e

W2 Press

June 6, 2017
Before Supper

Week 2 press.

BB Press
WU to 140/160 x 3r
180 x 10r
140 x 5 x 8r

CG Axle Bench - Shaf Ladder
WU to 228 x 3 x 1/3/5r
Start 2/3/4 next week I think

CS Row 190 x 3 x 10r

Band Y MM x 4 x 10r

AB Wheel x 3 x 8r

As far as organizing my training for the summer I think it'll go:

Monday
Squat
Deadlift
Pull-ups
GHR
Abs - McGill 3

Tuesday
BB Press
CG Bench
Row
Ab wheel

Wednesday
Throw practice

Thursday
Snatch, Clean, or Swing
KB, Hip Belt, or Front Squat
Dip
Pull-ups
Abs - McGill 3

Friday
Jumps
Light Practice

Saturday
Compete or Practice

Sunday
Rest

W1 - Squat & Pull

June 5, 2017
Before Supper

Week 1 of squat and pulls. Programming back to minimal volume, lineal progression for the summer as I'll be competing on Saturdays and some Sunday's now. First is this weekend on the 10th in Grande Prairie, Alberta.

David came down yesterday and cleaned up my throwing a bunch too. I'm far from getting it dialed in but it is a helluva lot better than what it was.

During warm-ups
McGill 3 - Crunch 3 x 20r, Side Plank 2 x 60s, Bird-Dog 2 x 20r
Pull-ups (231.4) 4 x 6r

Squat WU to 365 x 3 x 3r

Deadlift WU to 405 x 3 x 3r

I must've cooked myself good yesterday. This stuff felt way to heavy today. My back still isn't feeling very good. Looking back the tweak is from mid-February at least. Fuark.