Awesome stuff Harry. Busy weekend for the 'Bama Boys.
so what were your final numbers Hel?
Looks like a fun time. Sounds like you came home with some bling to boot. Might want to think about wearing one like a Tom Jones medallion. The Mrs. wont be able to resist.
Thanks all, it was a great time.
Heavy, nothing super but happy for this early in the season with no practice:
42# wob - 14’
42# wfd - 29’ 5"
28# wfd - 43’ 3"
16# hammer - 71’9"
22# hammer - 62’5"
Braemar stone 22# - 24’4"
open stone 16# - 35’2"
sheaf 16# - 22’ (real surprized here. Usually my suckiest event. Amazing how just a little input helps. Mike Neese showed me how I was using to much arc instead of coming straight up. Bam, new pr)
caber - 2 out of 3 turned, 12:30 best.
Good solid numbers to start the season off. Especially sheaf. Isn’t that a 4 foot pr? You also answered my (unasked) question about throwing with Neese. One of the things I like about HG, where someone like Neese, the best Master’s thrower in the country by a considerable margin, takes the time to help out other throwers.
That looks like you had an absolute blast and did really well. Good work.
Great photos and great meet results. It looks like y’all had a lot of fun.
Nothing like some advice from someone who knows what they are doing. And just a small change too. Way to go HEL, glad you had a good time.
Looks like a blast of a meet
nice work
Great to hear from you Wilson, User, and Kevin. Wilson, you might as well take the plunge and find you a meet to get into. You’re right up there in highland central. You should have pick of the litter for good caber stock, too. Carl, Mike’s about as helpful as they come. Just get to the pizza before him. Brings his golden retriever to all the meets. Last year at this meet he and Kerry Overfelt were working on his wob and he threw the (42#) for 24’ with a spin. His record stands at “only” 21’6", though.
Have a T&F meet on 5 Mar so got to train the shot and disc mor for the next few weeks.
Monday
Squat
135,225wu
275x8
315x5x5
Step ups to bench with 135 on back
6x3 eac leg
twists with 135
4 sets
Bench
135,225wu
275x10
315x5x5
Incline (smith)
90,140wu
180x10
240x8
cable xovers
50x12x3
standing cable flyes
45x10x3
Last night
16# shot - 5 front
5 - power
10 - full spin
2k disc - 6 front
6 - power
15 full
great games Harry! i am seriously jealous. Next games here is 2/26, but my hip is still giving me fits and I’m not planning on throwing. sad.
Wed
Cleans (floor up)
135wu
185x6
225x5x5
Standing Press (shoulders up)
185x8
205x7
225x5x5
Rear delt raise
35x10x3
Sngl db (both hands) tri ext
60,70,80,85x10
Tricep pushdown
90,100,110x12
Thurs
swim
1500m
Friday
Throws
16# shot
2k disc
[quote]hel320 wrote:
Step ups to bench with 135 on back
6x3 eac leg
[/quote]
I remember reading something by a Russian weightlifting coach (whose name escapes me) who thought that step ups with a barbell had a greater carry over to the santch and C&J than front and back squats.
I’ve often considered giving them a go. How do you perform them? explosively? How do you choose your bench height? etc and do you get alot out of them.
Liked your photos, what can be more fun than a load of like minded people chucking things about outdoors?
Brett, this time of year I try to do everything explosively, highland and Athletics season. Not sure of the height, it’s a metal stand at the gym, maybe 45cm, have to measure it. Sorry but I’m not real scientific on my lifting. Not sure how much I’m getting out of them. I’m trying to rotate with the shotput this year and don’t think I’m getting enough leg thrust yet.
FarmerBret…not sure of the carry over of step ups for the OL’s, but IMHO single leg SQUATTING movements have far more carryover in pretty much all field/athletic events.
be it wrestling, throwing, football, etc.
I am currently training my wife’s son and some of his Lacrosse teammates, there gym work centers around power snatched with moderate grip from hang, deadlifts, push presses, close grip benches, prowler, and you guessed it, walking lunges, one leg squats, step ups, death marches…etc.
off topic the above…sorry…
Hel, awesome job at the games.
I am sooo jealous that you can still compete as a thrower. your a beast…and looking foward to your numbers improving as the season progresses.
Thanks for the pictures. Meet looked like a great time. Lifting is looking strong (as usual). You ever think of chubbing up to 250 lbs or so and see what it does for your throws?
Thanks Mike, wish you could heal up enough to get in on some.
Steve, chubbing up would take a lot and several reasons I can’t/won’t.
Can’t easily reasoning: 6 miles walking 5/6 days a week and at least 1500m swimming 2/3 times a week.
Lunch usually consisting of a samich and diet soda. Usually have Metobolic Drive on the way to the gym.
Won’t reasoing: I’ll turn 56 next month.
The 15/20# I’d gain for the throwing season difinitely wouldn’t be all muscle, ie, fat. I’ve been very lucky with injuries. Never had a real injury from lifting, sports, or exercise. All have been from “other” sources. Carrying extra weight at this stage of life could be real good for me. Facing the fact that while I’ve, so far, been able to hold off the inevitable shrinkage (don’t go there) not sure how much new muscle I could add. Besides, it’s fun bein the little guy at meets.
Federal holidays, oh yeah! Give it up for President’s day. Wife and I are off to the gym soon and then I’ve been informed we’ll be meeting in laws at the Olde Town Coffe Shoppe. Ummmm, dinky little cups of coffee, triangle veggie sandwiches with no crust, water with stuff floatin in it(soup), and one whole mint thingy for desert. A trencherman’s delight.
Sat, after work
Swim
4 x 100m fast
1000m
Sun
Bench
135,225wu
275x10,10,10,8,8
Smith incline (high incline, to collar bone)
90,160x10
180,240x8
cable xover
50x12x3
cable xover, low to high
35x8x3
squat
135x10x2
225x8x4
Off to do Shoulders and Bis.
Mon
Power cleans
135wu
185,205,225x5
245x3,3,2
Close grip power snatch
135x5x3
56# kettlebell snatch
(ea arm) 8x3
cgb
225x10x3
Tonight
Deads
135,225wu
315x8
375x6
405x3
425x2,2,2
Bend Rows
225x8x3
Hypers w/35#
Max x 3
Face pulls (rope)
70,80,90x12
Db shrugs
80x Max x 3
hammer curls
45x8x3
Highland game practice with some folks this Saturday
T&F meet against college kids 5 Mar
great work Harry, as always.