Thanks for the luck K-to-the-8. It must have worked, since I had a pretty good day.
The game was awesome. Even big Richard showed up in a kilt.
Anyhow, this was a lot of fun and well worth the trip. The long Zip was 2000' plus and we reached about 70mph (so the kid said) I yelled at the top and they heard me nearly 1/2 mile away. They said that was the first time that the they had heard someone from that far away. So, you know, another badge of honor.
This was a great weekend and I look forward to the the next game.
Until then I look forward to training, learning, and getting better.
Awesome! Sounds like such a fun weekend for you!
Looks like your work is paying off. Good for you
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm not sure if the new subforum was around when you started your log, but there is a strongman/oly lifting/powerlifting subforum if you wanted to keep your log there.
You know, I thought about it. But, I'm not a strongman, Olympic lifter, or power lifter. So I put it here.
Well, We used the sheaf towers. They look a jot better now for some reason. A the wibbly-jibbly crap they had before is gone for some reason.
So......
1. Sheaf - a bunch of reps. This is the most Sheaf we have trained in quite some time. I can say that both of us would have done better Saturday had we sheafed like we did today. I worked it up to about 21 feet using the 20lb sheaf. Still learning the rhythm of the thing. Everything started feeling a lot better through.
2. High Pulls - did 3 reps repeaters here. 2 sets at 135lbs and 6 sets at 185lbs.
3. Lockouts from the Knee - I just wanted to do some lockouts. I was still pretty sore from the squats in the last workout. So 433lbs for a couple of sets of 3 is what I went up to.
4. Cheat Curls - What a great exercise. I can't believe I move away from this as often as I do. Worked up to 200lbs for a couple of sets of 5 reps. I think these are going to become more of a staple in my training.
5. Land Mine Twists - 3 sets 10 reps using 35lbs. This is another exercise I should be doing more often. Again, I am going to keep these in the mix.
Thoughts -
Pretty good workouts for the week after a game. I am feeling pretty confident about everything. More GPP type work will be getting done for a bit as well.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Like regular curls, only you cheat like crazy. Think a clean, but with an underhand grip, like a curl.
It is an interesting story how I started adding in cheat curls. One of the guys I work with had a chance to sit down with Al Oerter on a couple of occasions.
Al was a 4X Olympic Gold Medalist in the Discus. When asked what he thought the best exercise was he said, "Curls, and cheat like crazy!"
Then you see guys like Kaz who cheat curled 315lbs for 10 reps. There are a lot of other strength and thrower guys who have used that exercise with great success
That got me to thinking about the exercise and it all started to make sense. You get a whole body power exercise while strengthening the front of the arm and shoulder.
Since then, every time I cheat curl, I have wonder why I do not do them more often.
Here is a video we did back in Jan. You can seem miss a 285lb cheat curl.
You know, I thought about it. But, I'm not a strongman, Olympic lifter, or power lifter. So I put it here.
Thanks "K"
You are the awesome.
LOL, just stumbled on this log when trying to find Stingo's Happy Hour Beer story. Upon reading your really funny intro on how you happened to meet people that made you start in OL, PL then strongmen events to MMA and back to OL and now highland games this remark of yours is really funny.
If most of your training has been in PL/OL or Strongman you BELONG in there as Highland Games is a very similar thing .
I bet a mod/admin would transfer your log immediately if you'd just ask for it.
LOL, just stumbled on this log when trying to find Stingo's Happy Hour Beer story. Upon reading your really funny intro on how you happened to meet people that made you start in OL, PL then strongmen events to MMA and back to OL and now highland games this remark of yours is really funny.
Hey thanks. It actually is funny how things work out sometimes.
Quote:
If most of your training has been in PL/OL or Strongman you BELONG in there as Highland Games is a very similar thing .
Actually, Highland Games is not similar at all. I don't know. I have spent most of my life around strongmen, PL, and OL. There are a lot of them where I train now.
I like the different perspective people have who are not involved in SM, PL, and OL. It is something I am not around as much. It is good and I enjoy it.
Quote:
I bet a mod/admin would transfer your log immediately if you'd just ask for it.
I am content to stay in this forum. Unless the MOD's decide to move me. That is fine as well.
It is Sunday. I trained today. Did some Kettle Bell Work.
1. Warm-Up w/ 2 handed KB Rotations - Did a few sets at 15lbe and a few sets at 40lbs.
2. 2 handed KB Rotations - 60lbs KB. Did 4 sets here. I did not count the reps. Just did a lot to help get a better feel for swinging weight.
3. Hammer-Obics - Hung 30lb KB's from straps off the ends of the bar. Took the weight like a back squat and got them swinging by using slight ups and downs, working with the momentum of the weight. Did about 6 sets.
The first few were not good. The last few were a lot better. I even got them swinging to perpendicular to the floor.
I did not count the reps, just went until I lost control. Sometimes that was 15 seconds. Other times that was over a minute.
4. Hammer-Obics - 30lb KB's again. Did this round holding the bar like a deadlift. Using slight up and down movements with the momentum of the weights. Did them until I lost control as well. 6 sets.
Exercises 3 and 4 were pretty cool. My middle has to do a lot of work with this type of exercise. That is a good thing. I even tried cosing my eyes. (something that can be done so you focus more on how the weight feels) But, after being superman'd over the single leg squat stand, I decided that I would try this a few more times before going the eyes closed route again.
5. KB Alternating Snatch then Press - Used a 62lb KB. Did 5 reps alternating each side on the snatches. At the end of the snatches I went right into a SA press. Everything was done without setting the weight down. 3 sets.
6. Bench Press - 3 sets 8 reps. 305lbs. This went pretty good. No spotter, so I did not push the weight.
Super-Set
7. Pull-Ups - 3 sets 8 reps.
Super-Set
8. Shrugs - 3 sets 10 reps. Worked up to 370lbs.
Thoughts -
All in all this was a good day. I need to do more drills and swinging exercises. These went very well today and will be showing up more and more in my workouts.
I will also have more "work" type stuff in my training for a while in order to increase my general conditioning.
It sounds like your Hammer-Obics is roughly similar to a stripper who can rotate her tassles.
I have no experience with either of these ^^^, but am definitely interested in hearing more about the Hammer-obics. I really cannot get a mental picture of this. Tassles, on the other hand... I'm clear on.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I am definitely getting come quality laughs out of this.
Quote:
I have no experience with either of these ^^^, but am definitely interested in hearing more about the Hammer-obics.
It is hard to explain. I think we will be releasing a video of some of the Hammer-Obics exercises in the next few weeks.
The idea actually came from Koji Murofushi. (the world champion hammer thrower) When he was injured and could not do regular throws he started hanging hammers off of the bar and doing various exercises. He also used the hammer for various timing exercises as well.
Now, he was using the exercises to stay in shape and keep a feel for swinging objects. I am a beginner, and am finding out that I can use the same exercises to condition as well as learn how weights swing and what movements make them swing better with less effort from me.
Pretty cool really. I wish I had a better explanation of them than the one I already posted in post #41. I do not. So I will make sure we get some video up as soon as possible.
Quote:
It sounds like your Hammer-Obics is roughly similar to a stripper who can rotate her tassles.
That is a good description. It is a similar concept. I may end up using this as part of my explanation from now on. Thanks!!
I have no experience with either of these ^^^, but am definitely interested in hearing more about the Hammer-obics. I really cannot get a mental picture of this. Tassles, on the other hand... I'm clear on.
If I understand it correctly, it's kind of like doing a back squat with chains on the olympic bar, except here you want to gain momentum to get the attached kettlebells to swing back and forth.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Ok. I'm curious to see the video, but I think I have a better idea now. Of course, there are still tassles involved in my own mental image, so I think I've got some other issues to attend to.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
If I understand it correctly, it's kind of like doing a back squat with chains on the olympic bar, except here you want to gain momentum to get the attached kettlebells to swing back and forth.
That is one of the moves. Just picture the squat with the smallest range of motion possible. A couple inches or so. There are 30 or so movements that are done, from the squat and deadlift, to some sideways and lunge style moves.
On to the workout.
Angry Again, Angry Again , and Again, and Again, and Again.
I was angry today, spending the afternoon expressing my hate for Bert. I don't think I actually hate Bert. Yesterday I did for a short period of time though. You know, for the obvious reasons.
Anyhow I was pretty mad when training started. We decided, without talking about it that there would be no talking and just training.
1. Dynamic Flex
2. Overhead Stone Heave
3. Heavy Weight - With to talking and just going we took turns throwing with no rest for 30 or 40 minutes or so. At about the 20 minute mark I had to take a piece of a tree and smash the already broken computer screen we have out on the field some more. The there was more throwing.
4. Light Weight - Not as much work here. 5 throws.
What did I learn from throwing today.
1. I can stand throw the heavyweight about 26 feet. Sooooooo... I really must not be getting anything from the spins.
2. With horrendous angry technique, I can throw the light weight close to 50 feet.
3. I must not be using much technique in these throws.
4. My best throws today were from the worst possible positions while having done the worst possible things.
Disclaimer - I was pretty angry. So thoughts and reflections on the day may not match reality.
On to the gym.
1. Deadlift - Worked up to 502lbs. Then I did a set of 10 with 242. I was pretty sore at that time. I had found out that I had a huge blood blister on my left ring finger from throwing. I had wrapped it in athletic tape.
2. Incline Bench - Worked up to a triple with 305lbs. Then did a set of 10 at 215lbs.
3. YTM's - 3 sets 5 reps for each move. Used 60lbs I think.
Thoughts -
I was in dire need of an angry, emotion filled training day. I felt like a million bucks afterwards and was not angry anymore. This was a great workout.
As it turns out, I have blisters on all of my throwing fingers. So it looks like I will be doing the stone on Thursday.
Yesterday was good. I learned a bit about throwing.
1. Dynamic Flex
2. Overhead Stone Heave
3. Standing Stone Throw - Did a lot of throws. peppered the 34-35 foot area. I think I hit the same 34' 4" spot about 6X. I really learned how to follow through with the arm better.
4. Heavy Hammer - Some good throws here. Hit a PR at 74' 4". That was good.
5. Safety Bar Box Squat - Parallel. Used 2 sets of chains as well. Worked sets of 2 up to 420lbs. (not including chains) Then I dropped the weight to 330lbs for 5 sets of 2. Worked on some speed.
This was good. I needed some good old fashioned box squatting with chains. The speed felt good to.
6. Alt Step-Up Jumps - did 5 reps on each leg, alternating. 3 sets.
Thoughts -
This was a pretty good day. Everything went well. I was in a mood, then relaxed during the stone throw.
It is good, for me as a beginner, not to try to analyze my throws too much. It is good to just throw, let things come along naturally, and learn by feel. These past couple of throwing days have taught me a lot about throwing, how I throw, and what needs to be done to get better.
3. Sheaf - Hit a best at about 21 feet with a 20lb bag. This was a great work day. Tons of reps. I learned how to swing with the bag better. As it turns out, I have not been using my legs at all, which makes the bag go straight up and down. I had a lot of throws where the bag went up and dropped back down on the same spot I was standing.
I stepped out a few extra steps and started pulling through with the legs more. The bag then went higher and not straight up and down. With that came a lack of control. I guess more practice is what the doctor ordered.
On to the Gym.
4. Cheat Curls - Worked up to a couple of sets of 3 reps at 255lbs. This felt pretty good. I have a pretty good pull from my hips.
5. Log Bent Row - Worked up to 315lbs for 5 reps.
6. Land Mine Twists - 5 sets 5 reps each side with bar+25lbs. I worked on separation here.
7. Bench Press - Worked up to a single at 395lbs.
8. Bar Twists - 2 sets 5 reps each side. These went well. I need to work on some ROM for the torso rotating, this is a good exercise for that. It went well for leading with the hops and creating momentum with the legs.
9. Shrugs - 2 sets 20 reps.
Thoughts -
This was a pretty good day. A lot more work than was in the plan when we started. That is how it goes sometimes.
Angry Again, Angry Again , and Again, and Again, and Again.
I was angry today, spending the afternoon expressing my hate for Bert. I don't think I actually hate Bert. Yesterday I did for a short period of time though. You know, for the obvious reasons.
Anyhow I was pretty mad when training started. We decided, without talking about it that there would be no talking and just training.
This is why, sometimes I just tell my DH to go away when we're at the gym together. 99 times out of 100, I LOVE training with him, but every so often, it just doesn't work (usually because he is coaching me and I can't handle the criticism). At least you don't cry in the weight room... I hope... not that there's anything wrong with crying...
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Kate - workouts have been going well, despite some frustrating days. Thanks.
Have to cover a couple of days here. I will start with.........
Monday
We went and got cabers. It was fun. There was chain sawing and carrying trees and stuff. I will recap the highlights.
1. When Bert, House, and I were carrying back the second tree I realized how short I was. I was in the middle and Bert and House were on wither end with the tree on their shoulders. Being that I am many inches shorter than both guys, I had the tree "floating" above my shoulder by about 3" - 4".
So am not that tall.
2. We loaded the cabers onto the trailer.
3. We drove the cabers to the training field. But not before the chains on the trainer gate broke and we were dragging them on the ground. So we had to stop.
A really good guy stopped to hep us. He had "An A$$ of bricks" in his car. So we propped the cabers on the bricks and were on our merry way.
4. The rest of the day passed without incident. After slowly driving back to the training field, we unloaded the cabers, and went home.
Tuesday
1. Dynamic Flex
2. Overhead Stone Heave - used a 21.5lb stone. That is heavier than a 15.5lb stone.
3. Braemar - 21.5lb stone. Did quite a few throws. I hit 30 feet with it. that was good.
It seems my stone throwing is coming around. Everything is starting to feel better.
4. WOB - Spin. Well...... I was much worse at the spin today than I was on the first day. Did a lot of throws. The weight slows down a lot on the spin for some reason. We decided that I have the same issue with my other weight throws where I lose speed on the second turn. Some drills will be done soon.
5. WOB - Stand. After all the spin throws I struggled to get the weight over 11'.
Thoughts -
As it turns out, I'm not that good at throwing. There is a lot of practice in my future.
Wednesday
Lifted on this day because I did not feel like hitting heavy weights was a good idea the day before.
1. Foam Box Squat - I just started warming up light and did a lot of warm-ups at lighter weight. Partially because I was testing out the whole foam box thing. It is different and it took a little getting used to.
Started trying to squat to a 12" foam box. That was not going to happen. So I put a 1.5" mat underneath. That was better. Worked up to 420lbs off the 13.5" foam box.
I then changed the box height to 18". That is a little high for me but I thought the foam might sink in to the right height. It did not quite sink in enough. I worked up to 569lbs here. It felt really good and moved up pretty fast.
I called it on the squatting then because I do not like to do a true max on something that I am still getting used to. We will see how it goes in the future.
2. Ab Wheel - 3 sets 8 reps. Did them on my knees. I have done this exercise a few other times. Probably should do it a lot more. This will become part of my "train more middle" thing that is going to be going on in over the next few workouts of the rest of my life.
Thoughts -
As I was ab wheeling and after doing some other middle exercises in the past few workouts I have learned something.
I have good core strength, for squatting and basic exercises. My core strength for dynamic rotational movements is not where it needs to be. Right now I believe that is the reason that I lose speed on my weight turns after getting a lot of speed on the first turn. My middle is not strong enough with that type of movement and the weights "fungles" me around when I land on the second turns.
We went and got cabers. It was fun. There was chain sawing and carrying trees and stuff. I will recap the highlights.
1. When Bert, House, and I were carrying back the second tree I realized how short I was. I was in the middle and Bert and House were on wither end with the tree on their shoulders. Being that I am many inches shorter than both guys, I had the tree "floating" above my shoulder by about 3" - 4".
You should see 8 women of varying heights carry a 56-foot-long boat! We usually have a "tall" end and a "taller" end (rowers do NOT like to be referred to as "short," ever).
There is a Highland Games festival coming up here in the next few weeks, and I think the husband and I are going to go check it out. Two former students of mine are WA state bagpipe champions, so I want to hear them play, and we want to see big people throw really big things! Can't wait!
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
HA - Kate, you are going to live the Highland Festival. They are tons of fun and there is a lot to do.
Thursday.
As I am writing this it is hard to turn my head. I made a little mistake last night.
It was about to rain, so we ended our conversation about turning a foam pallet into a raft of some sort and went to throw.
1. D-Flex
2. Light Weight - Learned why I slow down on the second turn. I breath. It just seems natural, but now I am going to focus on not breathing. This was a good volume day. Lots of repeat throws. Threw up to 48 feet. I started getting the "not slowing down the second turn thing"
Then it started to sprinkle, for about 10 seconds........ aaaaaaand..... we were in the middle of a downpour with raindrops the size of shot puts.
So...... to the gym.
1. Jump Shrugs - Made it up to 225lbs.
Super-Set
2. Push Press - Made it up to 225lbs.
I do not know what it is about push pressing with a regular bar. But it is not comfertable for me. We got to 185lbs and it just did not feel right. So, being silly like I am I sez "Lets go to 225lbs." That was not the route to go. I did 3 reps and OUCH. My upper back and neck really hurt.
That pretty much ended my day. I did some band rotations, reverse hypers, and abs to finish things off.
I can say with some great confidence that I will not find a use for push pressing with the bar in the near future.
After a fit of rage and anger we got to talking about it.
Conversation -
Right when things start coming together, mentally there is a high readiness to push, but that is when there is the highest potential for injury.
That is where I am. Lifting is going well, I decided that I will be pushing it more. But heres the thing.
Being new to throwing, I do not know how to take into account the fatigue that throwing adds to the training routine. For example: When lifting in the past I was only a strength guy. I could squat over 800lbs and bench over 600lbs. I could train 6 days per week doing a tone of work.
Now, with the throwing, it is a different ballgame. I keep thinking that I can do more work in the weight-room, but it more often than not turns out that more gym lifting is not the best idea.
After roughly a year of throwing under my belt, here is what I have learned.
1. The speed of throwing is a LOT more taxing than I originally thought. To be clear, it is probably more taxing that I think it is right now. Getting that into my head and being ok with it is my task at hand.
Being a former Olympic weightlifter I used to rationalize that the O-Lifts are fast and throwing is comparable. The reality is, in the athletic continuum, the Olympic lifts are not that fast at all.
2. There is a very high number of max efforts in throwing. And it is hard to tell how many max efforts are being done. Unlike lifting, where it is very obvious where the max efforts are and what that means.
So assessing fatigue is not an easy thing to do. There are a lot more little things in the body that have to be tuned in to.
3. The reality of throwing 3 days per week, especially at a higher intensity, will decrease the amount of lifting required significantly.
-------------------------
All in all, I have a little tweak in my upper back and neck. I have some rest days coming up here and it looks like I will be good to go by the beginning of next week.
This throwing has been a learning experience I never would have expected.
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