Sunday, August 20, 2017

Back at it: Squats

August 20, 2017
Before Supper

Been back working the last two weeks away from home which has screwed up all of my training. This is my first "weights" day since the second. Start 'er off nice and slow again.

Threw at the AGM yesterday. No training definitely hurts technique, strength, etc. Everything really sucked although I think I might've PR'd my open stone with over 30' with a 16.4# stone.

1a - SSB 15" Box Squat WU to 265 x 6 x 5r
1b - Chins (238.2) x 3 x 3/4/5r

2a - Sissy Squat (TDS Mach.) x 3 x 10r
2b - 45' Hyper x 3 x 10r

Sunday, August 13, 2017

Throws and Stick

Haven't been feeling the greatest for the past bit and went back to work last week which entailed daily traveling. It's been a week and a half since I've done anything and the AGM Backyard Throw is this coming Saturday so I'd better get at it.

Saturday Aug 12, 2017
Jim and Tony drove down from the city and we threw at the school by my house.

12.5# Hammer x 4 or so throws
22# Hammer 4 throws
16# BD Hammer 4 throws
16# MD Hammer 6-7 throws. Got a foot PR as well. I need lots of practice to stay consistent.

42 WFD 4-5 throws. Suckage. A good 10' short of where I should be. Practicing 2 spin has gimped my 1 spin technique and I'm no good at 2 spin yet either.

28 WFD 5-7 throws. Same as the 42.

David suggested I try Matt Vincent's 1 spin technique (about 1.25 spins).

12.5# Braemer throws. About 5

12.5# Shuffle/glide. About 7-8

Sunday Aug 13, 2017

Some work with my new caber. Finished sanding it and measured and weighed it. 17' 6.5" and 53#. Good for training.

Picks and walks (100' or so) x 4
Picks and turns x 4
Pick, 5 step, ground, re-pop, 5 step, etc. x 5

Wednesday, August 2, 2017

Pressing Stuff

August 2, 2017
Before Supper

Did some high rep hammer winds with the hammer last night and tonight as I cooked supper. Plan on spending a couple hours tomorrow devoted to just futzing with the caber.

BB PP WU to 150 x 5, 170 x 3, 190 x
Worked on attempting overhead squats

BB Strict Press 150 x 3 x 8r

Power Snatch WU to 135 x 4 x 2r
Too many pressouts but overall happy since this is my first crack at these in years. I had a few snatch grip high pulls at the end when I stopped completing the lift.

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