Hammer's OS 09/10 Leaving the B's

[miked]

Think of it this way: does a catapult push or pull a stone?

You will throw farther if you use your body like a catapult. True with spin or glide. One just uses a fancier approach to get to the power (catapult) position.

[TheHammer]

Yeah, that is why i have only been using braemar... i hitch so badly at the trig if i glide or shuffle that i lose all the momentum.

[TheHammer]

Tuesday - Push
Squats(slow and steady going down and then exploding from the bottom)
10x135, 8x225, 6x315, 6x405, 8x315

Incline DB Press
10x50, 10x60, 10x70, 10x80

[TheHammer]

Monday Pull
Reverse Grip Bent over Barbell Rows
135x12 185x10 225x8 315x6 135x12

Wide Grip Lat Pulldowns
100x15 140x12 160x10 180x8

Front Shoulder Raises
10x30 10x40

Power Cleans
3x95 3x145 1x195

[miked]

Any reason you aren't doing the cleans first?

[TheHammer]

Yeah, i have been doing them every other pull workout, and i felt like i had some more juice at the end of yesterdays workout so i threw some in... managed to hit myself in the chin with 195 lol

[bjketchem]

nice work Dave. Looks like the trip to Gene's Training Hall is rubbing off on you.

[TheHammer]

lol you mean cause i keep hitting myself with weights? Thanks, trying to be a thrower not a lifter... hard on my ego lol.

[TheHammer]

Wednesday Push

Squats
10x135 10x225 8x315 6x405 8x315 10x225 10x135

Push Press
10x95 8x115 6x135

Protein bar and Vitamin water on the way home

[FrankH]

Wow, that's a crazy amount of volume on those squats-- 62? My knees would explode!

[TheHammer]

lol, my quads are still feeling fatigued this morning You know you are hitting the wall when those 135 pound squats start getting slow.

[bjketchem]

Frank you dont have knees...I thought they are just gristle, superglue, and Sanka?

[FrankH]

I only drink Sanka after 6pm, along with my Benefiber and Geritol chaser...

[TheHammer]

no centrum silver?

[TheHammer]

nice weather today so i opted for some throwing followed by a bike ride, had to get state inspection.

20 stone drills 10 throws
5 lightweight drills 5 throws
5 heavyweight drills 5 throws

Tomorrow Pull

[FrankH]

no centrum silver?

That's in the morning.

[TheHammer]

Tuesday Pull

Deadlifts
10x135 8x225 6x315 4x405

Wide Grip Pulldowns
15x100 12x140 10x160 10x180

Rear Delt Flyes
12x100 10x115 8x130 8x145

PW
Vitamin Water and protein bar

[TheHammer]

Thursday
Push

Push Press
10x95 8x115 6x135 6x155 4x175 2x195 195 is a pr for me on that

Squats
10x195 5x225 4x315 3x405

DB Incline
10x65 10x70 10x75 5x80

Post Workout
Vitamin Water and Protein Bar

[TheHammer]

Monday
Pull

Bent Over Barbell Rows
10x135 8x225 5x315 3x365

Bent Over Dumbell Rows
10x70 8x80 8x90 8x100

Front Iso Lat pulldowns
10x140 8x230 3x280 5x230

[miked]

strong fellow

[TheHammer]

hmmm we will see how you feel about that after i post my throwing workout this evening... lol

[TheHammer]

True to my word throwing yesterday was somewhat less than epic. After a long day at work i hurried home to beat the dying daylight (unsuccessfully) So i decided to do some serious stretching... i stretched out on the couch and took a nap.
today, push workout. Hope it goes better...

[bjketchem]

skip the lift and throw brother

[TheHammer]

awww, but i already cut out the curls.... seriously isn't it a little early in the season to skip the lifting entirely?

[chirolifter]

You dont have to skip lifting entirely, you just need to prioritize throwing now!

[TheHammer]

ok so i "priortized" throwing this evening. ground was too sloppy for much so i did some hammer winds, sheaf tosses up on my porch and some stone drills.

[TheHammer]

sidelined again, i just don't understand i can squat, deadlift, and chuck weights all day long without injuring myself, but if i stretch while sitting in my recliner i torque my back and neck all out of whack. Went to my osteopath today and he poked and prodded a bit, and stuck me on the tens unit for 20 minutes, gave me an adjustment, and wrote me a script for muscle relaxers and hydrocodone... my workout this evening will consist of stretching out on the couch... maybe tomorrow....

[Mike Wills]

You need to be hitting the abs and obliques hard...plus make sure that you warm up before you stretch...that can make a big difference.

[TheHammer]

yeah i probably do need to do some core work, but it always seems some silly little thing is the cause of my back problems... i mean seriously i stretched in my recliner, not like athletic stretching, it was more like i have been sitting here for 2 hours i need to stretch. guess i'm just not cut out for couch potato life lol.

[chirolifter]

I would def. pass on the drugs... Its a bit over kill for just a tweak... Unless your bed ridden?? Get back in and do what you can, thats your drug. Get things moving and the natural hormones will take care of it!!!