Monday, July 31, 2017

Squats 'n Pulls

July 31, 2017

Feeling a bit gassed today so I trimmed er back some. So damn muggy in here too.

A1 - SSB 15" Box Squat WU to 335 x 5 x 5r
A2 - Chin (239.0) x 4 x 3r, (268.0) x 3 x 3r
A3 - MMS Grippers WU to GHP5(112) x 3 x 5r

B1 - DO Axle Deads 303 x 3 x 3r
B2 - Push-up Plank x 3 x 60s
B3 - Uni Glute Bridge x 3 x 10r

Saturday, July 29, 2017

Some Tosses

July 29, 2017

Went up to Edmonton for some throwing.

15.5# Braemers - okay
23# Braemer - meh
42 Single Spins - forgetting how from doubles practice
28 Single Spins - crap throws
14# Hammer - bunch of throws. Jim pointed out my orbit was flat. Next throw I hit 95 and next was 93. Never thrown that far
16# Hammer - 4-6 throws

Later I tried lifting Aaron's 250# smooth granite stone. Nope. I was too greasy but I think it'd have me stymied under optimal conditions now anyways.

I did a full lift with a 225# D-ball (like a slam ball without a bunch of texture). Went for supper and lifted and loaded the 250# D-ball. Next time up I'll try the 300.

Thursday, July 27, 2017

Pushing Stuff

July 27, 2017
Before Supper

1A - Push Press WU to 135/160 x 5r, 180 x 12r
1B - Stone Shoulder 200 x 3 x 1, 250 x 3 x lap

2 - Strict Press 135 x 5 x 8r

3A - Incline DB Press WU to 80e x 8/7/6 - lost a lot of reps from moving this down the exercise list
3B - Strict DB Row WU to 80e x 4 x 10r

4A - Seated DB Clean 60e x 3 x 8r
4B - Band Pressdowns Avr x 3 x 25r

Monday, July 24, 2017

Squat Type Stuff

July 24, 2017

Been pretty lazy since last Wednesday or so. Throws were lagging so I took some time off.

A1 SSB 15" Box Squat WU to 405 x 5 x 2r
A2 Chin WU to 268.8 x 6 x 3r
A3 MMS Gripper 2.5 130# x 3/1, 3/1, 2/1 GHP5 112# x 5 x 5r

B1 DO Axle DL WU to 303 x 3 x 3r
B2 Dbl KB Clean/Squat 24k ea x 3/5, 5/10, 5/10
B3 Push-up Plank BW x 3 x 60s

I'll try and get out to throw the discus a bit later too.

Wednesday, July 19, 2017

Pressing Stuff

July 19, 2017

Throwing about every day now. Picked up some palonik's and Hevy hammers yesterday so I'll go toss them and the pud around later. The smoke is making it tough to stay outside though.

Still cutting the weight stuff back a bit to devote more energy into throwing.

Incline DB Bench WU to 80e x 3 x 10r
Strict DB Row 80e x 3 x 10r

Seated DB Clean 60e x 3 x 8r
Band Pressdowns Avr x 3 x 25r

Monday, July 17, 2017

Squats n Stuff

July 17, 2017
Before Supper

Been throwing every day. Yesterday made a trip up to the city for a session with Dave and Aaron. Worked on learning a two spin for wfd and was taught some discus and pud drills.

SSB Paused 15" Box Squat - WU to 275 x 3 x 10r
Weighted Chins WU to 268.6 x 5 x 3r

Dbl KB Cleans 2 x 32k x 3 x 5r

Throwing pud, discus, and more two spin later

Tuesday, July 11, 2017


July 11, 2017

A bit of a futzing around day. Deload week.

KB Goblet Squat
24k/32k/41k/48k x 3r
56k x 14-11r - had to do a 30s timed rest-pause. Cardio was my failing.

Chin-up +18(258.2) x 10 x 3r

Monday, July 10, 2017

Ft Edmonton Games

July 10, 2017

Had a great day competing at the Ft. Edmonton games yesterday. Got another 3 PR's with garbage form as well. Luckily Aaron was taking lots of pictures so I can see a lot of technique issues to clear up and work on.

Another positive was after my first heavy hammer throw something went in my gimped shoulder and it was fine for the rest of the day although I didn't want to risk hurting it with the caber. Maybe a week or so it'll tighten up a bit to protect itself. I'm thinking it must be a nerve pinch.

Biggest "work on" items:
-staying long and loose for both the hammers and weight for distance

-get my head up/back for hammers

- get my hips around for wfd. I finished a lot of throws with my left leg still leading

I'm going to really work on my shoulder flexibility as well. I think it'll help a lot for hammers and WoB.

Thursday, July 6, 2017

Pressing Stuff

July 6, 2017

Pressing stuff. Shoulder is still gimpy. So damn hot.

BB Press
WU to 155 x 5r
175 x 3r
195 x 12 - PR at this bodyweight I'm sure
155 x 3 x 8r

CG Axle Bench - Shaf Ladder WU to 248 x 3 x 1/2/3r - twinges my shoulder a bit
2.5" Crusher WU to 130 x 3r, 110 x 5 x 3r
Pullaparts x 4 x 30r
IM Hub 48.6 x 3 x 3r

CS Row 210 x 4 x 8r

Tuesday, July 4, 2017

Squat Type Stuff

July 4, 2017
Before Supper

Paused SSB 15" Box Squats WU to 345 x 5 x 3r
Weighted Chins (256.4) x 10 x 3r

DO Axle Deads WU to 258 x 3 x 3r - Hold on the last rep
GHR x 3 x 10r
AB Wheel x 3 x 15r

Kettlebell Ladder 1 double clean, 1 double squat, 2 clean, 2 squat, etc. No set downs.
2 x 24k x 1/2/3 - damn. That starts to add up quick at the end of a workout.

Hammer winds after supper.

Saturday, July 1, 2017

Futz Day

July 1, 2017
Before Supper

Just some quick work.

Dan John Circuit - 90s rests
10 Rounds
Kettlebell Clean 2 x 24k x 2r
Kettlebell Press 2 x 24k x 1r
Kettlebell Squat 2 x 24k x 3r
Shortened the rests at the end to complete in less than 15 minutes. I'll do 45s rests next time. Once I get to 30s I'll jump to the 32's. Pretty easy start. Sweaty though.

I should get out throwing tomorrow.