In-Season Training

[Alan H]

Unfortunately, Frank will be at the Sac Valley Games only in an executive capacity (Scottish Animal Exhibit) rather than his customary athletic one.

I hope he comes by the throwing area, I'd like to say Hi...

Hey do you do hula hoop thingies actually with the hoops?

[o1d_dude]

No hula hoops involved, just the motion. Think about how your hips move when you wind the hammer. I call this the Highlands Hula. n00bs tend to lock their knees and hips winding only with the arms. This hula motion reinforces the correct technique and keeps the joints, tendons, and musculature up to snuff.

Anyway, today was a non-exercising day that left me pretty worn out due to the amount of physical exertion involved.

• Loaded bags of redwood bark on the shopping flat, loaded them into the back of the truck, unloaded them out of the truck on to the garden cart and hauled them into the backyard.
• Struggled with starting the mower as it was the first start of the year. Mowed both front and back lawns. Raked up the liquidambar seed balls from the neighbor's tree out of MY front lawn. These things could double as caltrops to prevent cavalry charges.
• Went to Harbor Freight to buy a heavy duty metal folding sawhorse and carried it around on my shoulder for half an hour while browsing the store for deals.
• Dragged out my new lower snatch blocks and hit them with the belt sander to round the sharp edges and smooth everything out. Vacuumed up the dust and blew out the garage with the leaf blower.
• Cut 1-1/2" diameter PVC pipe with a hack saw to desired length and applied the fittings to make a rod storage container.

Frank calls this kind of workout "Farmaerobics".


Liquidambar is also known as sweet gum and these are the pods
that are so annoying. I don't wear them in my beard like this
fellow does.



The combination of the these two blocks gives me a deck height of 4", 8",
and 12" from which do my pulls. I have some extra 3/4" rubber stall mat
material that I will use to top the new blocks.

[o1d_dude]

Testing out the new blocks.

Mar 14, 2012

Bear
1x8x65
Snatch Grip Deadlift - 12" blocks
1x5x135
2x1x2252-255
2x5x275
Incline Bench Press
1x10x45
3x3x95-135-155
8x3x135+Chains
Core Blaster
1x10x80
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

Lessons learned: Without the rubber mat on the new blocks, there isn't enough friction to hold the top block in place.

BTW, I Facebook "joined" the Sac Valley Games "event" so the deal is done. I must get my act together and seriously begin training the throws again.

[eclarkhb]

Good Luck at Sac Valley!

[o1d_dude]

Thanks, Eric.

Unfortunately, the weather hasn't been cooperating and I've not been able to get out do any throwing whatsoever. It's rained or drizzled for the last seven days.

Mar 18, 2012

Bear
1x8x65
Snatch Grip Deadlift - 12" blocks (Collar to collar grip)
1x5x135
2x1x225-255
2x5x275-285
Incline Bench Press
1x10x45
3x3x95-135-155
1x5x165
1x3x170
2x2x175 (misload *)
1x2x185
Core Blaster
1x10x80
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

* I misloaded the bar. My intention was to do two reps at 180 but when I checked after there was only 175 on the bar. So, I loaded up to 185 and did two more reps.

The incline benches were a baselining deal. Haven't done full reps for several months and I need to figure out where my working sets should start. With a 78-1/2" wingspan, I'm not ideally proportioned for benching. My largely decorative shoulders don't help much either.

But I have radius for days.

[Alan H]

Thanks, Eric.

Unfortunately, the weather hasn't been cooperating and I've not been able to get out do any throwing whatsoever. It's rained or drizzled for the last seven days.

Mar 18, 2012

Bear
1x8x65
Snatch Grip Deadlift - 12" blocks (Collar to collar grip)
1x5x135
2x1x225-255
2x5x275-285
Incline Bench Press
1x10x45
3x3x95-135-155
1x5x165
1x3x170
2x2x175 (misload *)
1x2x185
Core Blaster
1x10x80
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

* I misloaded the bar. My intention was to do two reps at 180 but when I checked after there was only 175 on the bar. So, I loaded up to 185 and did two more reps.

The incline benches were a baselining deal. Haven't done full reps for several months and I need to figure out where my working sets should start. With a 78-1/2" wingspan, I'm not ideally proportioned for benching. My largely decorative shoulders don't help much either.

But I have radius for days.

[o1d_dude]

Didn't feel terribly strong but what with the very nice weather this morning I decided to throw something.

Mar 23, 2012

16.5 Lb Stone
3 warmup tosses over the head
3 warmup throws - no measurements taken
4 throws w the best being 31'4" from the Braemar position (80% effort)

Hammers - My turn to suck
3 warmups w the 10lb'er - no measurements taken
4 throws w the Gurley Mon hammer (12lb'er) - all being 89-90'

Felt very rusty on the hammers. Probably this is due to not having done any winds during the off season to speak of and I have trained hammers only three times in the last six months including today. I fear for the caber and WOB.

My stone technique still needs work but is improving. The "imitations" have helped immensely.