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

[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...

[bjketchem]

ME Upper

1.Foam Roller
2. Shoulder Warm-up
3. Incline Pin Press up to 215 x 1
4. Chin Ups 5x5
5. Pullovers/Skull Crushers 25kb x 10x3
6. Seated Military Press 65x10x3

Volume 15,255

8-9

[bjketchem]

3/23

DE Day

Little heavy for DE but I took last week off so I figured it was ok to push it a little.

Bodyweight: 189
warm-up
Power cleans: up to 225x1
this is no huge lift,BUT I am fired up about this...I 'm moving in the right direction...Slow but steady wins the race.

High Pulls 3x3x245
DE Incline Bench 3x7x135
Horizontal Pull Ups 12x3
Rip Aparts 12x3

[miked]

cleaning 40 lbs over you body weight is pretty good.

[robert monroe]

bj,your a beast...man i thought i was workin hard.i sent you a message on the forum a week ago regarding trainning.we met @ williamsburg(both had clergy)the boxer...i was throwin pretty poorly,easy to forget.anyway,i am lookin for anyone to train with.i have a small gym where i do personal training and teach bxing/kickboxing and thaiboxing.i have a 28,both hammers,a 23lb stone and 16.6lber.i have ropes,kegs,chains,kb's,bands and just got a power log.all that sounds great-too bad my shlder is torn again.anyway......if you know anyone close to my area the referral would be awesome.my daughter is making her debut in md and i hav 2 other guys that are trainin too.

my light back day today....not as beast as you.
bent rows-barx3x15,95x3x12,115x3x10,135x3x8-185x3x6
dl-185x4x15
pulldowns-100x3x10 superset w/db curls 30x3x10
upright rows-95x4x10

nothiin special but i gotta teach tonight and its sparrin night...cant let these whippersnappers think they can get over on coach just yet..

all help is greatly appreciated.rob

[bjketchem]

Hey Robert, good to hear from you. Beast... I am not sure about that, maybe one day I will get there:)...Sorry I havent gotten back to you yet, things have been really busy. You sound like you have a sweet set up. I know Jeff Storey is out your way. Good kid and is a regular on the board.

You (and your daughter or anyone for that matter) are always more than welcome to throw with, just havent started throwing yet. Definitely will toss a little b4 SoMd. So I will let you know when...we can try to link up.

Have fun sparrin and whoppin up on folks!

[robert monroe]

right on bro,i also 4got to say i have a 18' caber.a bit wet still but got one.where are you guys throwin?we have a field thats pretty big and flat.i really need some schooling in the sheaf(i suck @ all events)but i cant seem to get over the 18' bar.i touch it most times but cant do any better and im still not able to get 2-3 turns on hammer w/out totally screwin up.light hammer i can rip mid-high 70's with a single grip & rip but if i try multiple turns i lose something & throw mid 60's??????as far as storey,i dont think he likes me:)he took my # @ richmond but havent heard from him.all good though.anyway,thanks for your reply-if you guys wanna come down here we can make a day of it.go to field,throw(also forgot-have a prowler coming too)i'll bring grill,i have a 6 & 4yr old also,puppy etc.whatever bro,just wanna get good so that when i turn master in a yr & 1/2 i can maybe do well.lol......

thanks alot,rob
540-660-2229 cell if you want it...

[bjketchem]

Definitely plan on getn together to throw, sometime within the next few weeks.

ME Lower
Partial deadlift up to @ 655x1, went for 685, it was a no go.
Rev Hyper 3x15x180


ME Upper
1. Incline Bench up to 245 x1
2. Chest Supported Rows 90x1x31, 1x17,1x12
3. Skull Crushers (ss/floor press) 95x15(12),x12(8),x10(2)
4. Face Pulls 3x15

[Jeff Storey]

right on bro,i also 4got to say i have a 18' caber.a bit wet still but got one.where are you guys throwin?we have a field thats pretty big and flat.i really need some schooling in the sheaf(i suck @ all events)but i cant seem to get over the 18' bar.i touch it most times but cant do any better and im still not able to get 2-3 turns on hammer w/out totally screwin up.light hammer i can rip mid-high 70's with a single grip & rip but if i try multiple turns i lose something & throw mid 60's??????as far as storey,i dont think he likes me:)he took my # @ richmond but havent heard from him.all good though.anyway,thanks for your reply-if you guys wanna come down here we can make a day of it.go to field,throw(also forgot-have a prowler coming too)i'll bring grill,i have a 6 & 4yr old also,puppy etc.whatever bro,just wanna get good so that when i turn master in a yr & 1/2 i can maybe do well.lol......

thanks alot,rob
540-660-2229 cell if you want it...

Hahaha, funny storey, I was just looking for your number Rob, so thanks for posting it.

And BJ, I've been so busy, I haven't even been on the board much. I can't wait to throw with you all, but I have another training goal I need to work on for a couple months...give me a call some time broseph!

[bjketchem]

Hey Jeffey...I will give you call tomorrow around 3-4.

Today's Workout

DE U&L

1. Foam Roller/DW
2. Barbell Complex 95x2x3(5)
3. Snatch Power Shrug 245x5x3
4. Box Front Squat 185x6x3
5. Incline Bench 160x6x3
6. Pull Ups 3x6

K-C-7-3

[bjketchem]

First real practice of 2011.

Went pretty well, definitely not very poppy, but that is to be expected.

LWD
1. Cast and Drop 3x3
2. Line Drill 6x4
3. Braemar 5x1
4. Sprint Drill 6x1

Caber
1. Pick and Drop 5x1
2. Pick/walk/pull 3x1
3. Pick/run/pull 4x1

Gonna hit the training hall tomorrow.

6-7