Off-season training

[o1d_dude]

Los Gatos All Comer Track meet
Did some hammer winds, then one wind->throw. These were awesome, my core was totally burned up but since I stayed relaxed, all these were 80+. Then did 4-5 full throws, and dropped one in at about 88+...it's hard to say exactly when I'm pacing them off. Accuracy drops bigtime after about 50 feet. All in all, a great throwing day.

Alan, did you see Gary John (Dan's older brother) at the meet?

He said he was throwing again following hip replacement surgery and the LG All Comers is one of his favorites.

[Alan H]

Alan, did you see Gary John (Dan's older brother) at the meet?

He said he was throwing again following hip replacement surgery and the LG All Comers is one of his favorites.

I didn't see him, but then I didn't make it over the hill to Shaffer Field at 10 AM, and Gary likes to throw hammer, so I suspect he probably stayed at Shaffer to notch his discus and shotput marks. We don't throw hammer at LG, they don't have a cage for it.


Back to the beginning of the SEAN BETZ SELF IMPROVEMENT PROGRAM...Squat Day

Stretch Cage
foam roller...better than I thought it was going to be.

Back Squat .... 8 x 90 / 6 x 136 / 4 x 225 / 2 x 275 / 4 x 1 x 295....definitely a multi-rep PR there, not that I track these things. I probably took 2-3 minutes between each of the last 4.

lunges, regular ones (blew off the bosu) .... 2 x 20 steps w/90 pounds .... harder than I thought they were gonna be. Butt feels it
Core 1 .... Russian Twists on incline board, 12 pound med ball...4 x 10

and then, just for giggles... sprint phase cable pulls ... 2 x 10 x 40 lbs.

[Alan H]

Kit, when I finish Seans 6-weeks, I'm going to try that pin-press thing. Yes, it DOES sound like a stone!.... basically, will try "pin press incline for speed" with probably 135 or 145 on the bar. The goal will be to move it FAST, but not jerk it off the pins.

I like this....thanks!

[o1d_dude]

Doing "imitations" will help with the stone, too.

Basically you just act as if you're putting the stone. I do at least 15 reps every day to firmly ingrain the proper technique (lead with the hips, let the shoulder follow, punch the giant, elbow the dwarf, etc.) into muscle memory. Oh, you don't use any weight. Just go through the motion.

[eclarkhb]

1/19/2012

BW: 219.6

Throwing Practice

Open Stone (12#) <-- New, Lighter stone
18 Standing Throws
5 Reverses
5 South Africans
5 Full Throws

Extra Light Hammer (11#) <-- New, Lighter Hammer
Bunch of winds
5x Full Throws

Light workout today, wanted to use lighter implements & focus on technique. Stones however really sucked. I couldn't throw the 12# stone any farther than I can throw the 16# stone - only about 37-38'. So something's messed up. But it could be lack of sleep last night (5-6 hours) and the fact that I had a big pressing workout yesterday.

Winding the lighter hammer felt pretty good. Focused on my hips...Need to do this a bunch more. Threw the 11# hammer over 100'...but I muscled it...

[o1d_dude]

Don't worry too much how far the extra light hammer flies. It's more important that you are able to wind faster and keep your balance. That's the goal of training with the underweight implement.

Next time you start winding with the 16#, it will feel slow and you will try to go faster. As long as you're not "arm-winding" to go faster, the hammer will go further.

Wind with your hips, not your arms.

[Alan H]

Back to it.

stationary bicycle ... 4min warmup
stretch cage

incline db press ... 2 x 8 x 55 *Fast* / 2 x 6 x 65 / 3 x 75, 2 x 75 ... burned myself up with the 55's
OHP, strict ... 8 x 115 / 6 x 135 / 3 x 1 x 155 ...no gas after the inclines

pullups .... 4, 3, 2, 1.5 ten and a half pullups with 85 pound assist
upright rows ... 6 x 105 oops / 2 x 6 x 90

tried some bar dips, hahahahaha. NOT... 2 x 4

[o1d_dude]

Haven't been able to get out and throw due to inclement weather but I lifted.

1-23-2012

The Bear:
1x8x65 (warmup)
17" Snatch Grip Dead & Shrug: (Height of bar is 17" from deck, i.e. 3" below kneecap)
1x5x135
2x1x225-275
2x5x295-302.5 (misload - it happens)
Incline Pin Press:
1x10x45 (bottom position)
3x3x95-135-155 (bottom position)
2x5x210-215 (middle position) (add weight next time)
Core Blaster:
1x10x72.5 (add weight next time)
Hanging Knee Raise:
1x10
Short Range Chin Up:
1x10
Dan John Power Curl:
2x2-3-5-10x75 (40 reps total)
1x2-3-5x75 (10 reps total)
Good Morning:
1x10x65

...and for GGGP, the playlist.

Playlist: Lifting Music III
Woke Up This Morning - A3 (Last Train To Mashville album)
Stranglehold - Ted Nugent (Happy Defiance Day album)
Baddass - Black Robot
Soap On A Rope - Chickenfoot
The Red & The Black - Blue Oyster Cult
Rock Of Ages - Def Lepard
War Pigs - Faith No More
Kickstart My Heart - Motley Crue
Addicted To That Rush - Mr. Big
Snortin' Whiskey - Pat Travers
Bop City - Shotgun Messiah
Spoonman - Soundgarden
Icky Thump - White Strypes
Woke Up This Morning - A3 (Exile On Coldharbour Lane album)


Gratuitous throwing implement picture with Core Blaster in lower right corner.