OS: Not really killing it, but enough to beat the Hammer

[bjketchem]

And so it begins...another off season...
Starting it nice and easy after a minor back tweak a couple weeks ago.

Push Day
Warm Up Movements
Bench 5x5x185
Squat 5x5x175
Glute Ham Raise 10x3
Tricep Stuff 12x3
Buck/Plank 45sec hold x 3
Stretch

[TheHammer]

Nice title lol

[miked]

BJ's final pull set today:

http://www.youtube.com/watch?v=BkzscBHHY1I

oh yeah!!!!!

[ADaniel]

Wow... I just spit my coffee all over the keyboard...

[TheHammer]

nice, i'm glad i could provide a source of inspiration for you little guy.

[bjketchem]

you're so tall.

Today I start Graston/ART on my shoulder...should be a fun experience.

Did some heavy training on Saturday as you can see from the video.

1. Combo lift 135x6x3
RDLx3, High Pullx3

2. Rev Hyper 140x12x5

3. Lat Pulldowns/facepulls 20x3

[bjketchem]

Yesterday was Day 1 of ART and Graston Therapies. It went well, hurt a little (kinda like getting a tattoo). But bruised up nicely...Dr says 2x a week, 4-6 weeks. He said it will help, but doesnt promise a full return to my previous strength/flexibility. But progress is progress

[miked]

How's the P90X working for you, olivia?

[bjketchem]

Mike, seriously? If you want the DVD's back all you have to do is ask.

Nothing real eventful to post, until today. For the first time in 16 months I was able to execute a snatch. I did 85x3x2. So I am excited about that, becauase that means my flexibilty is coming back.


Yesterday's workout:

snatch 85x3x2
Push press 85x3x3
Incline Bench 160x6x4
Superset 3 sets of the following w/ 3 secs rest:
Inverted Rows x8
Dumbell Military Press 25x8
Marblé curls 25x8
1/2 push ups x25

1 month till AZ!

[miked]

all ye lightweights, tremble now. for the master of the dwarves is cometh.

[TheHammer]

Marblé curls, lol i like that

[bjketchem]

it's very french

[bjketchem]

Today...

Abs/Core
O-Lift complex 1x95lbs
Hang Clean x3x95, 115, 135, 140, 155, 175!!! Really pleased with the 175. not even close to a PR, BUT that's the most i've done in almost a year and a half.
Deadlift 300x4x5
Circuit x3
Step ups, treadmill 12%x1:00min
Stretch

[bjketchem]

2/1/11

Power Snatch 65x2x6
Power C & J 100x2x6
Front Squat 155x2x6
Core/jump rope circuit x 3

[bjketchem]

today was interesting...

Dickens and I did hang cleans, full cleans, hang snatches, power shrugs, high pulls, RDLs, taught Sophie how to put the collars on bar...

started with the bar...did sets of 2 or 3...kept adding weight. Ultimately I went to 275, he went to 315... we had no idea how many sets total...had to have been at least 20...we basically went back and forth with no real rest for an hour...no heavy weights, but it was a fun training session.

[bjketchem]

Today:

Only had 17 mins to work out today. Not ideal, but life was busy and I made the most of it.

Olympic Complex: Bent over row, RDL, high pull, squat clean, hand clean 5x2x65#

Snatch 95x4x3
Close Grip Snatch 95x4x2
Cleans 115x2, 135x2, 155x2, 175x2

Post workout: Sat in a meeting with no food or water...again life was busy...

[bjketchem]

today:

Oly Complex: 95x3x4xRDL, BOR, Power Shrug, High Pull
Clean from box 135x2, 155x2, 185x2x5
Power Shrug (clean grip) 235x2, 265x2,285x2x3
Power Shrug (Snatch Grip) 185x3x2
Med Ball Core stuff- 5 exercises x 15 each exercise

felt great today.

[bjketchem]

Today first time picking up the implements in awhile..

Drills
Cast & Drop 28# 3x3
Sprint & Drop 28# 3x3
Hammer Winds 16#5x5


shoulder feels a 1000x better than what last season ended like.

Arizona next Saturday!!!

[bjketchem]

threw a little bit yesterday for the first time since October...RUUUUUUSSSSTY! Gonna try and do 1 event a day M,T,W

Fly out to AZ in 6 days...bdywt-192.2

Braemar x 3

Open Stone:
Stand throws x3
1/2 turn x 3
Full Spin x 4

LWFD:
Single Spin x 2
Sprint and Throw x 3
Full Throw x 3

L.Hammer:
5-6 Winds and Release x4
3 winds/release x 3

[bjketchem]

Arizona Games are great. An amazing venue, took great care of the athletes and a great group of throwers out west. I recommend going there if you're looking for a games during this time of year.

I was pretty please with how I did. Though I realized my problem is strength. No question about it, hands down the deficit. Easy to solve right? just gotta get strong. So from here out, the big focus is the LW National CHampionships in June. Time to step it up...

103 days and counting...

[GuinnessStrong]

If you're looking to change up your program, let me know. I'm always up for helping out another LW haha, and I actually just wrote a new integrated strength/power program for myself.

[bjketchem]

thanks for the offer. I am always looking to learn new things. Due to my shoulder (and my new job) I have placed zero attention on being "strong." However, I feel that I can start getting back on par with where I once was... my plan for the next 74 days will be as follows:

Saturday: Sub-Max Effort Lower (1-3 rep range)
Sunday: Sub-maximal Effort Upper (1-3 rep range)
Wed or Thurs: 1-3, O-lifts @ 60-85% sets of 2-3, medball throws, plyos


I will repeat the same max effort compound lift for 3 weeks, deload on week 4. then do a 3 week cycle on another compound movement, and deload on the 4th. so on and so on...

[bjketchem]

Dynamic Day

1. Dynamic Warm-Up, + 150 passes with jump rope
2. Barbell Complex 95x3x5exercises
3. High Pulls x 2, 115 up to 245( >3ft/sec)
4. Jump Shrug 2x5x275 (>3ft/sec, superset with 6x5 two foot hop's over crates)

Volume: 14,100

101 days...

[GuinnessStrong]

thanks for the offer. I am always looking to learn new things. Due to my shoulder (and my new job) I have placed zero attention on being "strong." However, I feel that I can start getting back on par with where I once was... my plan for the next 74 days will be as follows:

Saturday: Sub-Max Effort Lower (1-3 rep range)
Sunday: Sub-maximal Effort Upper (1-3 rep range)
Wed or Thurs: 1-3, O-lifts @ 60-85% sets of 2-3, medball throws, plyos


I will repeat the same max effort compound lift for 3 weeks, deload on week 4. then do a 3 week cycle on another compound movement, and deload on the 4th. so on and so on...

74 days is a long time to work the same program even if you're rotating compounds. I know you're in season now so what I've attached might be a little too much volume. The ST program is for well-rounded strength specific work. If you can work it to a T, you'll see some incredible gains (as I did last month).

What's the exact issue with the shoulder? The 2.1 program is very overhead intensive and brings power into play. The events day is set up for Strongman (it's what I'm using to peak for my competition on the 26th) so you'd know better than I would what to switch in for Highland.

[bjketchem]

thanks for the input. I feel pretty confident in the plan I have set forward. I have used this type of design/plan many times and it has yet to not yield the desired results...but If things ain't shaking out the way I hope, I will definitely take your ideas into consideration. Don't take what I said as being dismissive, I really do appreciate your insight.

My shoulder was pretty much a wreck and I had just about everything imaginable wrong with it. But everyday it's a little better and better...as the old thrower saying goes...inch by inch it's a cinch

[GuinnessStrong]

thanks for the input. I feel pretty confident in the plan I have set forward. I have used this type of design/plan many times and it has yet to not yield the desired results...but If things ain't shaking out the way I hope, I will definitely take your ideas into consideration. Don't take what I said as being dismissive, I really do appreciate your insight.

My shoulder was pretty much a wreck and I had just about everything imaginable wrong with it. But everyday it's a little better and better...as the old thrower saying goes...inch by inch it's a cinch

It's all good, I was only putting it out there to give you an idea of what the other end of the spectrum looks like (minimal barbell complexes, etc.). Are you throwing in PA at the Fling? If so, I'll be seeing you there. I might also do that one in Havre de Grace but I'm still in the middle about it.

Also: Just realized half the 2.1 file is screwed up, the formulas are shifted around all wrong. Let me know if you want the legit copy.

[bjketchem]

This season I plan on 5-6 games. probably not cetlic fling or steppingstone, though. you should look into VSG, good time and good collection of throwers that weekend.

Yesterday
Max Effort Lower
Up to 275 Front Squat x 1 not great but will take it for now
zercher pick ups
rev hypers
step ups


Today
Max Effort Upper
Incline Bench up to 205 also pleased at this point
Chins
JM Press
3 way shoulder
Bent over rows


98 days til KC

[GuinnessStrong]

This season I plan on 5-6 games. probably not cetlic fling or steppingstone, though. you should look into VSG, good time and good collection of throwers that weekend.

I definitely might do VSG because I might be living down in VA by then. Waiting to hear back about the fiancée's RD internship matching, and Charlottesville and Blacksburg are at the top of the list.

[bjketchem]

That's cool. Can't go wrong living in either one of those places...but Blacksburg is GREAT! Especially if you're a football fan.


Today...

Dynamic Day
Bodyweight: 192.8 (goal is to be around 187 by May and train/throw between 185-187)

Barbell Complex
High Pulls bunch sets of 1-3 up to 265 all >3 ft/sec
Two foot bounds over barriers 5x5
DB Bench 6/1/1 tempo 5x5 super set with 5x5 Plyo Push Ups

92 days...

[bjketchem]

Max Effort Lower today

DW
BB Complex 15x2x95
High Pulls 5x3x95, 5x2, 115
ME: Pulls from 13" boxes worked up to 605...fail...but came back for it again and got IT!
Rev Hyper 10-15x5


90...