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

[TheHammer]

Wednesday Legs
Squats
20x135, 15x225, 12x315, 6x405, 3x405, 10x315, 12x225, 20x135
and by far the most painful set was that last one, legs were screaming the whole time.

[miked]

I am about go to the bathroom and throw up.

[TheHammer]

yeah, i almost did that too. I was about 20 minutes away from the gym and i stopped to get gas, while i was standing beside the car waiting for the pump to click off i almost threw up. So i went inside and got a strawberry muscle milk and a nacho slim jim. Great flavor combo

[Rich McClain]

Now I'm gonna throw up. Two great tastes that don't go great together!

[TheHammer]

Thursday

Chest
Bench 20x135, 12x185, 8x225, 3x275, 8x225, 13x135
Incline Dumbell press 10x50, 10x60, 8x70, 8x80
Pec Dec 12x115, 10x145, 8x175, 7x145

Tri's
EZ Curl Skull Crushers 15x60, 12x70, 7x80, 8x70, 10x60
Rope Press 12x42, 10x50, 9x57, 5x65
V Bar Press 12x60, 10x70, 7x85, 12x70

I won't get in the gym much this week, had some sort of virus and spent monday morning hugging the porcelin throne. Today I felt better but ended up leavin work at lunch because i couldn't keep my head up.

[TheHammer]

Got a bit of light throwing and drills in with KidDestructo on Saturday. About 3 hours worth. Did some wfd drills, some sheaf pulls, stone drills, and hammer winds. Going to get 3 days in the gym this week, and then gotta stay up all night for a sleep deprived eeg on thursday morning. If the results are normal i'm going off the siezure meds.... man i'm lookin forward to that.

[TheHammer]

Ok, gonna change up gears abit... going to switch to a two day at the gym 3 day at home workout. gym day one is pull, gym day 2 is push. Other 3 days will be drilling and throwing.

[TheHammer]

Tuesday Pull
Bent over barbell rows 15x135, 12x185 10x225 8x275 7x315
Power Cleans 10x95 7x115 5x135 3x155 3x175
Seated Cable Rows 10x120 10x140 10x160 10x180

On a side note i am trying to take to heart the advice i have gotten from many people to not focus on particular muscle groups. To that effect until next off season curls and flat bench have been removed from my workouts. Last season i found that by just taking one thing at a time and working on it allowed me to make vast improvements. So thanks to everyone for their coaching and encouragement, that is what i love about this sport!

[chirolifter]

Power Cleans

[TheHammer]

yeah, i was surprised at how sore i was after that workout... guess i'm not really hitting those muscles thatway doing anything else.... this year i will clear 12 on wob!!!

[miked]

You will, Mr. Marble. You will. Especially if you work the Oly lifts more.

And, you gotta stop doing curls. Big arms have more wind-drag so you can't accelerate them and the weight up as fast. It simple physics.

[TheHammer]

lol i said i wasn't doing em anymore... but what if i have to cur la bar to re-rack it? and what if i just slightly miss it the first ten times?

[chirolifter]

ha ha ha Dave you sound like me. I havent done curls in about 4 weeks and my bies are screaming "help, help were shrinking"..... I already feel the whip in my throws... I believe this is going to pay off huge...

[chirolifter]

ha ha ha Dave you sound like me. I havent done curls in about 4 weeks and my bies are screaming "help, help were shrinking"..... I already feel the whip in my throws... I believe this is going to pay off huge...

[TheHammer]

it's difficult to see them shrinking gene... but i will try to be patient and once i see that it is working it will be easier.

[TheHammer]

I have had some weather related training delays... we are getting another 2 to 4 inches of snow today, and supposed to get another foot or so this weekend... maybe i'll get my workout by shoveling snow...

[TheHammer]

argghhh.... weather will keep me out of the gym again today. And to topit of while attempting to get my car off my road yesterday my front clip got broken off. probably a 500 repair at least.

[TheHammer]

Finally made it to the gym.

Squats
135x10 225x10 315x6 365x6 225x7

been out of the gym too long. Gotta try to make up for it this week.

[miked]

hell's yeah! somebody is back in the gym.

I am picking it up next week. Will be 6 weeks off (OMG!) with a few w/o mixed in.

[TheHammer]

My last workout before yesterday was Jan 15th... way too long out considering i had no injuries... Just snow, ice, and on one occasion some sort of stomach bug. Be hitting some cardio and core tonight, and then some pulling excersizes tomorrow.

[chirolifter]

Get to it Boys.......

[TheHammer]

you see i haven't been doing curls... or bench... how have you been doing on this front Gene? lol

[miked]

My last workout before yesterday was Jan 15th... way too long out considering i had no injuries... Just snow, ice, and on one occasion some sort of stomach bug. Be hitting some cardio and core tonight, and then some pulling excersizes tomorrow.

So, what you are saying is the seminar at Gene's wasn't hard enough for you to constitute a workout???

[TheHammer]

hmmm good point. I didn't record any of my lifts so it was an "off-the books" workout.

[chirolifter]

Dave, no arms or bench... My hammer is going well...... Everything just seems to flow better (except the damn stone-urgh....) Im dealing with a slight groin pull that happened back in Jan. It definately affects my weight throws, but thats it..
I am however doing plyo push ups to 20" boxes and an occasional set of chin ups/dips (staying functional here). I did a combo yesterday of- throwing the weight off my chest x5 and then right to plyo pu x3. So your on the bench, take the weight down and then throw it back over your head... Something I just thought of?!?!
Kill it...

[miked]

be careful not to get consumed with the "push" aspect of the stone. the only real push involved in the stone is the arm snap at the end.

to really get the stone flying . . . . you have to think in terms of pulling it. This is what the big throwers and coaches say. Ask BJ.

[TheHammer]

Wednesday Pull
Power Clean
10x95, 8x115, 7x135, 6x155, 4x175, 3x195(PR)

Dumbell Rows
10x70, 8x80, 8x90, 10x100

Standing Cable Rows(low)
10x85, 10x95, 10x105, 10x115

Really feeling the missed time in the gym.
Hammer winds, stone drills and wob pulls on saturday

[FrankH]

The stone is a pull, not a push? Does that apply to the glide/geezer-hop that I do, or just the spin?

I have always thought of it as 100% push-- the glide/skip/hop or whatever toward the trig to build momentum, and the push from way back until the wrist-snap at the end.

[TheHammer]

stone only feels like a pull to me when i braemar. Oddly enough I throw farther when i braemar than when i do anything else. Just my observation.

[Mike Wills]

Not that I can actually do it, but I understand the "pull" concept as it has been explained by people who actually are good shotputters/stone throwers. It's about starting the torque in the feet by pushing with the back foot and blocking the front foot into the ground as an anchor - like a hinged gate post. As the back leg and hip is pushing, the front hip is pulling, to create a torque in the hips, and not just a push. The whole time the upper body should be torqued back and relaxed. If you are flexible enough to create the push/pull torque in the hips while the upper body is held back, you then get a whipping motion that travels up the body, engaging the mid-section, and finally a pull with the front shoulder that whips the rear shoulder through in a pulling motion. There shouldn't be a push with the throwing arm until the back shoulder is pulled all the way through by the whiplash motion...and at that moment - when the stone is at its lightest due to the rest of the body accelerating it -then the arm gains efficiency by performing an instantaneous launch.

I can't come close to executing it physically, but I think that is what you are supposed to do.