awww, shit. now I’ll have to start posting again.
Hey Carl, are you still working at the school with the bad boys and the “wolves”?
I loved the wolf story you told us
minimaltechno: I take it that accuracy is more important than distance with that implement?
Harry: Good to see you still at it. What with your track record, I’m not sure I believe the 60 year birthday enlightenment thing. In any event, I doubt I would understand it, and even if I did, I probably wouldn’t believe it. I was sad that there didn’t seem to be any throwers left here, but that seems to be fixed now.
John: Good to see you back at it too. You just keep coming back, no matter what gets thrown at you. Very inspiring. I must be getting old. I only vaguely remember a wolf story. Did it have something to do with lying to my students about a stray dog that was hanging around camp being a wolf? And yes, I still teach math to teenage criminals.
I’ll catch up on the log in a little bit, if I can remember it all.
Training 6/26
Snatch: 40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 74x1, 77x0, 70x0, 70x1, 71x1, 72x1, 73x1, 74x1, 75x0, 76x0
Nothing remarkable, just trying to up the volume a bit.
Squats: 70x3, 79x5, 85x3, 91x5
No OHP, left shoulder kinda funky
Snatch High Pulls: 82x8
Easier than the 8 I did last time at this weight.
Overall, felt a little off.
Throwing 6/27
6k Shot:
5 standing throws to 32’
5 half spins to 35’
20 full spins, Best 37’1.5", 4 throws >= 37’. First 10 were all over the place, concerning balance and foot placement. Slowed down a little and positions, consistancy, and distances improved. Strained by right calf near the end.
25lb weight:
1 throw off of 1 wind at 29’
1 turn throw: 41’
5 2 turn throws: one at 43’, the rest sucked. Its amazing how much a 25 lb weight can pull you around if you’re not careful and balanced.
After this my calf was screaming so no jumps or sprints, although weight throws make for pretty good conditioning. I have to remind myself I’m just resuming throwing after a 4 year hiatus, so I need to take it easy. Otherwise silly niggly injuries are going to keep happening. Its just so much fun its hard to stop.
Training 6/29
Power cleans: 40x2, 45x2, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 82x1, 74 (3,3,3)
Kinda ugly, hanging onto the pull too long. Calf was bugging me which really screwed up the pull above the knees. Last set of 3 at 74 wasn’t too bad.
Squats: 60x3, 70x3, 80 (5,5,8) Felt pretty good.
OHP: 40x3, 47x5, 50x3, 53x4
Left shoulder better, but still felt a bit funky, feels like a slight strain of the deltoid.
Clean High Pulls: 94x8
Training 7/1
Snatch: 40x1, 45x1, 50x1, 55x1, 60x1, 70x0, 70x1, 75x1, 78x0, 70x1, 71x1, 72x1, 73x1, 74x1, 75x0, 76x1, 80x not even close.
Was keeping my weight well back on the last series from 70 on. Could feel the weight solidly over my heels. All these felt very nice.
Squats: 60x3, 70x3, 80x3, 86 (3,3,6) disappointed at myself for not trying for 7.
Front squat: 95x0, refused to let my back round like last time and the weight stalled out just above parallel.
Snatch High Pulls: 82x9 slowly getting better.
Messing around at home 7/2
Bench: 50 (4,4,4)
Hyperextensions: BW (6,6,6)
Bent Over Dumbell Rows: (like kroc rows for weaklings) 50lbs (8,8,8)
Calf Raises: 40 (10,10,10) don’t know if they helped or hurt, but the calfs need to get stronger somehow for throwing.
BB Curls 20x6
Farmers Walks: 50 lbs each hand, 50yds up the hill and back after a short rest.
This was just as much a manipulative technique to get my wife out lifting weights as anything else. It worked. She has been saying she wanted to start lifting again, but just wasn’t doing it. Seeing me out there motivated her to do some bench presses, squats, deadlifts, and farmers walks too.
A teacher to teenagers, that makes sense why you need the mental and physical strength. I’m sure having the threat upon them, that you can just easily throw one across the room helps. I’m joking of course, sort of. BTW, I hope you are teaching them about compounded interest, that shit can mess up your life or very slowly work for you too, eventually. The sooner they learn this the better.
It’s great you have your partner as your partner, never any harm with lifting for us female folk as we get on.
I miss the feeling of solid snatches, the few that I had. Cleans and jerks were relatively straight forward for me, but damn those temperamental snatches.
minimaltechno, its funny that you say that about my students. Every week, a few of the old students are released and a few new ones are brought in from detention to replace them. My older students will tell my new students exactly what you just said when they start to cause problems in my class: “You better chill out before Darby throws you across the room.” I teach them whatever I can, most haven’t been to school in any meaningful way for years.
I love it when my wife lifts. Maybe this time school getting hectic won’t get in the way (shes a teacher too, special ed middle school)
I responded to your continued longing to be doing o-lifts in your own log.
Training 7/3
Clean and Jerk: 40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 88x0 (missed jerk, would have had to walk forward to keep it locked out, but after the shin bump, I don’t think I’ll do that anymore) 91x1. Except for that one missed jerk, pretty solid effort today.
Squats: 60x3, 70x3, 80x5, 86x3, 92x5 Very nice today, tight with no wiggles, forward leaning, etc.
Clean High Pulls: 94x9
RDLs (clean grip): 94x5 slowly increasing the work load.
OHP: 40x3, 51 (3,3,6)
Messing around at home 7/4
No throwing today, calf too iffy to risk it. Hopefully next week.
Bench: 50 (5,5,8)
DB rows: 50lbs (9,9,9,9,9,9)
DB curls: 20lbs (5,5,5,4)
DB tricep extensions: 30lbs (6,6,6)
Calf Raises: 70 (10,10,10)
FW: 55lbs each hand 50yds up, rest, back
Training 7/6
Power Snatch: 40x2, 45x2, 50x1, 55x1, 60x1, 65x1, 67x1, 60 (3,3,3) much more solid than last time.
Squats: 60x3, 75x3, 82 (5,5,8) Very solid.
Snatch high pulls: 82x9 Outer quads felt this.
SGRDL: 82x5
OHP: 40x3, 48x5, 51x3, 54x4
Glute bridges: 54x10
Messing around at home 7/7
Bench: 54 (3,3,7)
DB rows: 50lbs (10,10,10,10,10,10)
DB curls: 20lbs (6,6,6,6,6,4) left arm a bit weaker apparently.
DB tricep extensions: 35lbs (6,6,7)
Calf Raises: 72.5 (10,10,10)
FW: 60lbs each hand 50yds up, rest, back
Training 7/8
Clean and Jerk: 40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 89x1, 93x1. Rushed the second pull on the 93, so weight ended up a tad in front. That forced a pause to balance at the bottom, which made the squat from a dead stop. Made it up without too much trouble, but was getting drained. Despite all that I nailed the jerk with room to spare. Good sign. I rarely get the jerk when the first part of the lift is so tiring.
Squats: 60x3, 70x3, 80x3, 88 (3,3,7) Hard 7th rep, but better than last week where I wimped out and didn’t even try for 7.
Clean High Pulls: 94x9 Thought about going for 10, but then thought about breathing. Breathing sounded like a better choice.
Clean Grip RDLs: 94x6
OHP: 40x3, 48 (5,5,7)
Glute Bridges: 57x10
At first I read that as 57 sets of 10 reps.
MT: Yes. I want glutes the size of the Taj Mahal. Well, no, you’re right, that was only 1 set at 57kg.
Messing around at home 7/9
Bench: 50x5, 54x3, 58x6
DB rows: 55lbs (8,8,8,8,8,8)
DB curls: 20lbs (6,4,4,4,4,4)
DB tricep extensions: 35lbs (6,7,7)
Calf Raises: 75 (10,10,10)
FW: 65lbs each hand 50yds up, rest, back. Legs got a bit wobbly on the way back down the hill.
Training 7/10
Snatch: 40x2, 45x1, 50x1, 55x1, 60x1, 65x1, 70x0, 70x1, 71x1, 72x1, 73x1, 74x1, 75x1, 76x1, 77x0, 78x0, 79x0 (missed backwards, held it for a few seconds overhead before having to dump it) 80 (0,0,0,0,0) All attempts at 80 were close, held some overhead for a second or two before having to drop it out front. Just couldn’t get this weight to track backwards enough.
Squats: 60x3. 71x3, 82x5, 88x3, 94x5
Snatch High Pulls: 82x10
SGRDL: 82x6
Tried a few SLDL with the bar, think I’ll add a set of these in with the other DLs/pulls next week.
Skipped OHP today, shoulders need a rest.
Hip thrusts: 60x10
Ran up the stairs outside my clasrrom twice (35 stairs) before going home.
Throwing 7/11
6k Shot:
Standing: 5, best of 32’4"
Half spin: 5, best of 35’
Full spin: 22, best of 38’10.5"
Working glutes lately has given a cood que for helping to get the hips out front. When I hit it right it helps. Cue: squeeze the butt.
25lb weight
1 wind: 2 to 31’?"
1 turn: 2 to 41’?"
2 turns: 6 to 47’10"
3 turns: 5 to 47’10.5"
2 turn throws were mostly under control, distances were consistantly better than the best 1 turn throw. 3 turn throw were ugly. I was actually standing up after 2 of them. The cue with the hips at the release helped with these too.
Jumps:
1: 5, best of 7’
3 consecutive: 5, best of 22’2"
Marginally faster than walking stumble down the fields:
5 at 50m.
Didn’t need the rest after each one before walking back to start the next like the last time I did these.
This is so much fun. Didn’t want to quit, but the body is done. I think I’ll eat and nap with cats the rest of the weekend.
Training 7/13
Exausting workout today, not sure if it was less than normal sleep (got home from picking the wife up at the airport at 2:00am and had to get my daughter to work at 7:00am), or if its the recent additions to the lineup.
Jumps squats 20 (5,5,5,5) These felt slow and lethargic, but energizing.
Power cleans: 40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 84x1, 76 (3,3,3) as sloppy as these felt last time, that’s how crisp they felt this time.
Squat: 60x3, 70x3, 80x3, 84 (5,5,8) started feeling the fatigue on the second set, but all reps were solid.
Clean High Pulls: 94x5 These were actual high pulls as opposed to the deadlifts i’ve been calling high pulls up to this point. My traps and upper back already feel these. Very nice pop at the top, very metabolic towards the end.
Clean Dead Lifts: 94x9. Same as last time, but after the high pulls, not too bad.
Clean grip RDL: 94x6
OHP: 40x3, 48x3, 52 (5,5,5) Shoulder still bugging me. Maybe its time to find something else to get my shoulders strong.
Hip Thrusts: 65 (6,6,6) For the first time, these felt like they were doing something, pretty darned explosive at the top.
SLDL: 30x10 I haven’t done these in over three decades, so I’m being ultra conservative with the weight. This weight was trivial,
Messing around at home 7/14
Bench: 20xa bunch,52x5, 52x5, 52x9
DB rows: 55lbs (9,9,9,9,9,9)
DB curls: 20lbsx6
DB tricep extensions: 35lbsx7
FW: 70lbs each hand 50yds up, rest, back. more solid than last time. I blame it on the handles I made, so no more dumbbells for these.
Training 7/15
Snatch: 40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 72x1, 74x1, 76x1, 78x0 held a few seconds, lost behind, 80x0 same kind of miss as the 78, 81x0 held a sec, lost out front, 81x0 same thing, 80x1. Instead of numerous near misses at 81, dropping back to 80 and ending on a successfull lift sounded like a better idea.
Squats: 60x3, 70x3, 80x3, 90 (3,3,7) the last two reps had a little forward lean, hips rising faster than shoulders, a few inches out of the hole. Pulled it back in after about 6 more inches.
Snatch High Pulls: 82x5, first, mid chest height–last, elbows barely bent. Might have to do these without arm pull for a while cause I’m looping it out from my thighs, then it bangs pretty hard at the top on my pelvis. Thinking about pulling high does this to me.
Snatch Dead Lifts : 82x9
Snatch Grip RDLs: 82x6
Hip Thrusts: 68 (6,6,6)
SLDL: 40x10 These feel really nice on my lower back.
OHP: 40x3, 48x5, 52x3, 55x4. Warmup at 40 hurt the shoulder a bit, the rest were relatively pain free.
I will officially attribute Monday’s fatigue to lack of sleep. No stamina problems today.
Messing around at home 7/16
Bench: 20xa bunch,50x3, 56 (3,3,8)
DB rows: 55lbs (10,10,10,10,10,10)
DB curls: 20lbs (6,6,6,6)
DB tricep extensions: 35lbs (7,7)
FW: 77lbs each hand 50yds up, rest, back. Legs got wobbly on the downhill again.
Training 7/17
Jump Squats: 22 ( 5,5,5,5) More of a warmup than anything else.
Clean and Jerk: 40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 88x1, 91x1, 94x5/6 The rack on 94 was easy and well placed, caught the bounce out of the bottom, squat was very hard. Easily got the weight locked out on the jerk, but didn’t keep my drive back on my heels enough, so caught it a little out front, took two steps forward and ran out of platform, so I dropped it rather than risk breaking my leg. Who says old dogs can’t learn new tricks? I might have to start doing front squats. They are slowly becoming the limiting factor.
Squats: 60x3, 70x3, 80x3, 84x5, 90x3, 96x5 Last two reps at 96 were difficult. I’m think it might be good to replace the mid-week squats with front squats. What with squating 3 times a week and doing the deadlifts in a way which stresses the quads, my quads are never quite at 100%. The fronts squats would be done at moderate intensity (~80%) for multiple sets of 3 which would probably stress the quads less overall, and also help with max C&J.
Clean High Pulls: 96 (3,3) Way out of balance on the first set. Pulled it together for the second set. The sets of 5 I did earlier in the week were too fatiguing. Form was breaking down at the end. So sets of 3 from now on.
Clean Grip Deadlifts: 96x7 I think I will change deadlifts to only once a week, on Monday’s paired up with the power version of the lifts. Lower back is not quite getting enough recovery.
Clean Grip RDLs: 96x5 Hard but solid
Hip Thrusts: 70 (6,6,6)
SLDL: 45x10 I’m not going to work up too heavy on these, they give my lower back a really good stretch, so I want to keep them in in some form.
OHP: 40x3, 49 (5,5,6) Two more sessions with these and I think I’ll switch to push presses. I’m still making reasonable progress, but the shoulder issue won’t go away.
Tried a bit of a complex at the end: DL, RDL, bent over row, hang clean, front squat, push pess.
40 x 2, each part done once per rep.
Heavy thunderstorms coming in, we’ll see how our new diversion ditch deals with it. Ever since the fire, we’ve been getting 2 flashfloods every summer.
Hey Mr. MIA. Hope you threw something yesterday. It was some sort of Celtic sports day, august 1st and all.
Minimaltechno, thanks for checking in. I’m still around and training, but home internet is very unreliable, so I haven’t been able to post. Someday soon there will be a marathon post of the last 3 weeks of traning.
So here it is, the last three weeks of training all in one shot.
Throwing 7/18
6k Shot
5 Standing to 34’2.5"
5 Half spin to 37’4"
21 Full spin to 40’2.5"
1.5k Discus
5 Standing to 104’8"
5 Full Spin to 120’0"
Right shoulder had some pain when drwing the discus back, couldn’t go too hard on these.
25lb Weight
2 one wind to 33’3"
2 one turn to 42’6"
7 two turns to 48’6"
2 three turns – both crap
Jumps
6 singles to 7’1"
5 triples to 22’7"
Pseudo sprints
5 at 50m best time 11.61s That’s how slow they are. It doesn’t help that I do these in a worn out state, but I’m still slow as hell.
Training 7/20
Jump Squats
23x(5,5,5)
Power Snatch
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 68x1, 61x(3,3,3)
Squats
60x3, 70x3, 80x3, 86x(5,5,8)
Snatch Deadlift
84x8
Snatch Grip RDLs
84x7
Hip Thrusts
70x(7,7,7)
SLDL
50x10
OHP
40x3, 49x3, 53x(3,3,6)
Steps, alternating running and jumping, 2 at a time, 35 steps)
4 times up.
Training 7/22
Jump Squats
24x(5,5,5,5)
Clean and Jerk
40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 95x1
Squats
60x3, 70x3, 80x3, 92x(3,3,7)
Front Squats
80x3 Quads feeling great, so I just added t:w training.txthese in.
Clean High Pulls
96x(3,3,3)
Clean RDLs
96x6
Hip Thrusts
72x(6,6,6)
SLDL
60x10
OHP
40x3, 49x5, 53x3, 56x4 Shoulder pain in mostly gone, I guess I’ll keep these in. I’ve been doing random pullups and pushups throughout the day every day and it seems to be helping.
Explosive step ups, 14 inch box. (Step ups, but with a jump and foot switch at the top, very fast paced, henceforth – ESU)
46 (23 each leg. I just did them until I was gassed)
Messing around at home 7/23
Bench Press
50x3, 52x5, 56x3, 60x7
DB rows
60lbsx(8,8,8,8,8,8)
Curls
20lbsx(6,6,6,7,7)
Tricep extensions
35lbsx(7,7,7)
Farmers walks
82 lbs each hand, same course as usual.
Training 7/24
Jump Squats
25x(5,5,5,5)
Snatch
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x0, 72x1, 74x0, 76x1, 78x1, 80x1, 82x1, all misses behind.
Squat
60x3, 70x3, 80x3, 86x5, 92x3, 98x5
Front Squats
81x(3,3)
Snatch High Pulls
84x(3,3,3)
Snatch RDLs
84x6
Hip Thrusts
72x(7,7,7)
SLDL
62x10
OHP
40x3, 50x(5,5,7)
Throwing 7/25
6k Shot
Sanding: 5
Half Spin: 5
Full Spin: 17 to 40’5.5"
Stopped at 17 because of a slight tweek in upper right hamstring.
1.5k Discus
Standing: 5
Full Spin: 3, Hamstring not happy so cut these short.
25lb Weight
1 Wind: 2
1 Turn: 2
2 Turns: 6 to 47’7"
3 Turns: 7 to 48’8"
Best 3 turn throws yet. Didn’t fall on any, stayed in ring on most.
No jumps or sprints due to hamstring.
Training 7/27
Jump Squats
26x(5,5,5,5)
Power Clean
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 83x1, 86x1, 77x(3,3,3)
Squats
60x3, 70x3, 80x3, 88x(5,5,8)
CDL
96x9
CRDL
96x7
Hip Thrusts
72x(8,8,8)
SLDL
64x8
OHP
40x3, 50x3, 54x(3,3,6)
ESP
50
Messing around at home 7/28
Bench Press
50x3, 54x(5,5,10)
DB Rows
60x(9,9,9,9,9,9)
DB Curls
20x(8,8,8,8,8,8)
Tricep Extensions
35x(8,8,8)
Farmers Walks
87lbs per hand, usual course.
Training 7/29
Jump Squats
27x(5,5,5,5)
Snatch
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 78x1, 81x0 (missed behind), 84x(0,0,1), both misses in front.
Squats
60x3, 70x3, 80x3, 90x3, 94x(3,3,7)
Front Squats
82x(3,3)
SHP
86x(3,3,3)
HT
74x(6,6,6)
OHP
40x3, 50x5, 54x3, 58x3
ESU
56
Got home from this and TFL and IT band on right leg very sore. Did foam rolling which seemed to help. I think maybe the ESU this frequently together with all the other leg work I’m doing is a bit too much. Will back off on the ESU for a while. Scheduled deload after next week, so hopefully can hold together until then. I guess I had to exchange some tweek for the shouder improvement.
Messing around at home 7/30
Bench Press
50x3, 58x(3,3,9)
DB Rows
60x(10,10,10,10,10,10)
Farmers Walks
92lbs per hand, usual route.
Felt these in the TFL and IT band going uphill. More foam rolling, hip flexor and quad stretching, hip abduction and external rotation work just in case.
Training 7/31
Jump Squat
28x(5,5,5,5)
Clean and Jerk
40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 93x1 (ouch!! on TFL and IT band), 96x0, got the clean with ease and pain, too painful to jerk. The pain in the thigh is worst at the hip and knee angle formed at the bottom of the dip for the jerk.
Squats
60x3, 70x3, 80x3, 88x5, 94x3, 100x5 Painful, but doable.
CHP
98x3 Not worth the pain to do more.
HT
74x(7,7,7)
OHP
40x3, 46x3, 51x(5,5,7)
Foam rolling afterwards helped.
Throwing 8/1
No Highland Games specific stuff yet. You need to be strong to handle that stuff. I might start with LWFD soon. Anyway, the caber broke and the fire burned up all the easily accesible replacements, the flood washed the sheaf away, and I can’t figure out how to make it so the the hammer handles won’t break after only 5 or so throws.
6k shot
Standing: 5
Half Spin: 5 to 38’8"
Full spin: 7 to 38’11", hamstring tweek back again, so stopped there.
25lb Weight
1 wind: 2
1 turn: 2
2 turn: 6 to 48’11"
3 turn: 10 to 48’0" These were nowhere near as nice as the ones last week. Any time I tried to go hard, I had trouble getting my left heel down after the step.
No jumps or sprints.
Training 8/3
Jump Squats
29x(5,5,5,5)
Power Snatches
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 69x1, 62x(3,3,3)
Squats
60x3, 70x3, 80x3, 90x(5,5,8) Only mild pain in thigh.
SDL
86x9
SRDL
86x6
HT
74x(8,8,8)
OHP
40x3, 50x3, 55x(3,3,6)
Messing around at home 8/4
Bench Press
50x3, 54x5, 58x3, 62x8
DB Rows
65x(8,8,8,8,8,8)
DB Curls
20x(9,9,9,9,9,9)
Farmers Walks
100lbs per hand, usual route
Training 8/5
Jump Squats
30x(5,5,5,5)
Clean and Jerk
40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 94x1, 97x1, all relatively easy, no TFL or IT band pain. Rushed the pull on the 97, so weight ended up in front, had to squat from a dead stop. Squat wasn’t too hard.
Squats
60x3, 70x3, 80x3, 90x3, 96x(3,3,7) These too were pain free.
CHP
98x(3,3,3)
HT
76x(6,6,6)
OHP
40x3, 46x3, 51x5, 55x3, 59x3
Strong overall, but was dragging a bit, had to slow things down, especially for the C&J. Those 12 sets took 35 minutes. Will keep up with the foam rolling, extensor and external rotation work, and the quad and hip flexor stretching. They seem to be doing the job. The TFL pain seems to be gone, but I still feel a tightness in the IT band sometimes, especially walking up stairs.
Messing around at home 8/6
Bench Press
50x3, 56x(5,5,10)
DB Rows
65x(9,9,9,9,9,9)
DB Curls
20x(10,10,10,10,10,10)
Farmers Walks
103lbs per hand, usual route
Training 8/7
Jump Squats
31x(5,5,5,5)
Knee Paused Snatch
40x1, 45x1, 50x1, 55x1, 60x1
Snatch
65x1, 70x1, 75x1, 80x1, 83x1, 85x1 Last three were very solid, no walking around to recover, no pause at bottom to balance.
Squats
60x3, 70x3, 80x3, 90x5, 96x3, 102x5, very solid.
Snatch High Pulls
86x(3,3,3)
Hip Thrusts
76x(8,8,8)
OHP
40x3, 46x3, 52x(5,5,7) an easy 7.
Throwing 8/8
6k Shot
Standing: 7 to 33’7"
Half Spin: 7 to 36’10"
Full Spin: 27 to 41’3"
25lb weight
1 Wind: 2 to 34’5"
1 Turn: 2 to 43’7"
2 Turns: 6 to 48’2"
3 Turns: 10 to 48’10.5"
Jumps:
Single: 5 to 7’4"
Triples: 5 to 22’5"
“Sprints”
50m x 3, best at 11.30s, hamstrings getting cranky, so I stopped there.
Training 8/10
Jump Squats
BWx(5,5,5,5)
Power Cleans
40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 84x1, 88x1, 79x(3,3,3)
Squats
60x3, 70x3, 80x(3,3,3)
This was the start of a deloading week, so low volume and light on the squats.
Training 8/12
Jump Squats
BWx(5,5,5,5)
Knee Paused Snatch
40x2, 45x2, 50x2, 55x2, 60x2, 65x(2,2,2) I like these, think I’ll work them into the regular sessions.
Squats
60x3, 70x3, 80x3, 85x(3,3,3)
Snatch High Pulls
70x3
Training 8/14
Jump Squats
BWx(5,5,5,5)
Knee Paused Clean and Jerk
40x2, 50x2, 60x2, 70x2, 80x(2,2,2) These certainly get the heart rate up.
Squats
60x3, 70x3, 80x3, 85x3, 90x3
Weekend: one set of driving to California and back to see my mom.
School is starting up with reduced time for night time sleeping and daytime naps with cats. Will be cutting squat frequency to 2 times a week, heavy singles on the olympic lifts back to once a week, deadlifts once a week, and no more messing around at home. Will try to work some of this back in when I adjust to the new schedule.
I reached 2 of the 3 goals I set for this summer, 85 snatch and 100x5 squat. missed the clean and jerk goal of 100 (got 97).
Training 8/17
Jump Squats
30x(5,5,5,5)
Power Snatch
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 63x(3,3,3)
Squats
60x3, 70x3, 80x3, 92x(5,5,8)
Snatch High Pulls
86x(3,3,3)
Hip Thrusts
80x(6,6,6)
Press
40x3, 50x3, 56x(3,3,5)
Training 8/19
Late Morning Session
Bench Press (weight in pounds)
115x5, 125x5, 135x8
Pendlay Rows
50x(10,10,10)
After School Session
Jump Squats
BWx(5,5,5,5)
Knee Paused Clean and Jerk
40x2, 50x2, 62x2, 72x2, 82x(2,2,2) Missed the second jerk out front on the middle set.
Clean Dead Lift
100x9
Clean RDL
100x7
SLDL
64x10
Hip Thrusts
80x(8,8,8)
Training 8/21
Jump Squats
BWx(5,5,5,5)
Snatch
40x1, 45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 83x1, 86x0. Caught it, but could not stand up with the 86, not tight enough on the catch.
Squat
60x3, 70x3, 80x3, 90x3, 98x(3,3,7)
Snatch High Pulls
88x(3,3,3)
Hip Thrusts
82x(6,6,6)
Press
40x3, 46x3, 52x5, 56x3, 60x1
Throwing 8/22
6k Shot
Standing: 5 to 35’.05"
Half Spin: 5 to 39’7"
Full Spin: 21 to 41’8.5"
25lb Weight
1 Wind: 3 to 34’7"
1 Turn: 3 to 43’10"
2 Turns: 3 to 44’8"
3 Turns: 11 to 48’10"
No jumps or sprints, a bunch of Middle School football teams were using the field.
Training 8/24
Jump Squats
34x(5,5,5,5)
Power Cleans
40x1, 50x1, 60x1, 70x1, 80x1, 85x1, 90x1, 81x(3,3,3)
Squats
60x3, 70x3, 80x3, 92x5, 98x3, 104x5
All I had time for, had to pick up my wife from her school, my daughter now drives and was off at her first college classes.
Training 8/26
Jump Squats
34x(5,5,5,5)
Knee Paused Snatch
40x2, 50x2, 55x2, 60x2, 65x2, 67x(2,2,2)
Snatch Dead Lift
88x9
Snatch RDL
88x7
Hip Thrusts
84x(6,6,6)
Press
40x3, 50x3, 53x(5,5,6)
Did pullups, BWx(3,3,2,2) in the morning.
Training 8/27
A day early since tomorrow after school, our dear thugs have a football game. They behave much better in class if you pay attention to them outside of class, so I make it a point to be there.
Jump Squats
BWx(5,5,5,5)
Clean and Jerk
40x1, 50x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x0, Again, missed the jerk out front on the 100, clean was easy, squat was hard, didn’t keep weight back enough on the jerk drive. Push my knees out more?
Squats
60x3, 80x3, 90x3, 94x(5,5,8)
Clean High pulls
102x(3,3,3)
Hip Thrusts
86x(6,6,6)
Throwing 8/29
6k Shot
Standing: 5 to 35’10"
Half Spin: 5 to 39’7"
Full Spin: 22 to 43’8"
25lb Weight
1 Wind: 2 to 37’1"
1 Turn: 2 to 44’10"
2 Turns: 2 to 45’2"
3 Turns: 11 to 52’2"
Jumps
Single: 8 to 7’7"
Triple: 5 to 23’4"
Sprints
50mx3, best of 10.98s. The last one actually felt a little bit like running as opposed to the stumbling I’ve done up to this point.
Coming in with a day of rest sure makes a difference. My body mostly did what I told it to today. Think I’ll try to arrange for fridays off some more.
Training 8/31
Morning Session
Pullups
BWx4,4,3,3
After School Session
Jump Squats
20x(5,5,5,5)
Power Snatch
40x1, 50x1, 55x1, 60x1, 65x1, 68x1, 71x1, 64x(3,3,3)
Squats
60x3, 80x3, 90x3, 100x(3,3,7)
Snatch High Pulls
88x(3,3,3)
Hip Thrusts
88x(6,6,6)
Press
40x3, 50x3, 57x(3,3,5)
Training 9/1
Morning Session
Pendlay Rows
52x(10,10,10)
After School Session
Jump Squats
40x(5,5,5,5)
Knee Paused Clean and Jerk
40x2, 50x2, 60x2, 70x2, 80x2, 83x(2,2,2)
Clean Dead Lifts
102x9
Clean RDL
102x7
SLDL
65x8
There you are, I see you are keeping busy.
"A day early since tomorrow after school, our dear thugs have a football game. They behave much better in class if you pay attention to them outside of class, so I make it a point to be there. " – that’s very cute.
“Anyway, the caber broke and the fire burned up all the easily accesible replacements, the flood washed the sheaf away, and I can’t figure out how to make it so the the hammer handles won’t break after only 5 or so throws” – ah ok, think I need a diagram to understand all of that.
Afternoon naps with kitties after training sounds lovely.
mt, a partial roadmap: Our house is on the edge of the Toiyabe National Forrest. 2 summers ago there was a fire in the woods to our south that burned up to within 100 feet of our house. Before the fire there was an endless supply of cabers, (low quality pine, fir, and aspen, but numerous and free). Now those potential cabers are all ashes. The fire also affected the forrest’s ability to soak up rain, so every time a strong thunder storm goes by, we get a flood, (or at least we did until the Army Corp of Engineers built a diversion ditch near our house.) The first of those floods took away every thing in the carport that wasn’t too dense. The sheaf was among the things we watched floating away.
Training 9/3
Jump Squats
BWx(5,5,5,5)
Snatch
40x1, 50x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 88x(0,0,0). Not too close on the 88s. Was trying some new cues to be more agressive under the bar (pull my shoulders towards the bar, push hips back when getting under.) I wasn’t as effective at this as I would like.
Squats
60x3, 80x3, 90x3, 94x5, 100x3, 106x5
Snatch High Pulls
90x(3,3,3)
Hip Thrusts
90x(6,6,6)
Press
40x3, 50x3, 53x5, 57x3, 61x3
Earlier in the morning: Pullups
BWx(4,4,3,3)