Throwing 9/5
6k Shot
Standing: 5 to 36’8.5"
Half Spin: 8 to 40’9"
Full Spin: 30 to 43’5" Although not as far as last week’s best, about 1/3 of the throws were > 42’, as opposed to just the one last week.
25lb Weight
1 Wind: 2 to 34’9"
1 Turn: 2 to 45’5"
2 Turns: 2 to 49’4"
3 Turns: 14 to 51’4", with several > 50’.
Jumps
Single: 5 to 7’2"
Triples: 5 to 22’3" a little off from last week.
Sprints
50mx4, best of 9.98s, slowly becoming less abysmal.
[quote]Carl Darby wrote:
Our house is on the edge of the Toiyabe National Forrest. 2 summers ago there was a fire in the woods to our south that burned up to within 100 feet of our house.[/quote]
Wow. That’s crazy. I work for a fire department so I understand how much your environment must have changed.
I would love to see some videos of your O lifting.
kpsnap, I’ll try to get some up, but the only video camera in the house is physically attached to my wife–its her phone and she never goes anywhere without it.
Training 9/7
Strange back pain came up out of nowhere yesterday, mid-back, muscles on both sides of the spine. Had trouble bending over yesterday, so I wasn’t sure how or if the training would go today. Went with the idea of playing it by ear, do as much as I can until the pain is no longer bearable. Suprisingly I made through the whole workout, without undue pain.
Jump Squats
20x(5,5,5,5)
Power Cleans
40x1, 50x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 88x1, 91x1, (82x3)3
Squats
60x3, 80x3, 90x3, 96x(5,5,8)
Clean High Pulls
(102x3)3
Hip Thrusts
(90x8)3
Pendlay Rows
54x(10,9,5) Ran out of gas there I guess.
Training 9/8
Jump Squats
(40x5)4
Knee Paused Snatches
40x2, 50x2, 55x2, 60x2, 65x2, (69x2)3 Kinda sloppy today, fatigue from yesterday’s session and wierd back problem (which is getting better.)
Snatch Dead Lift
90x9
Snatch RDL
90x7
SLDL
65x10
Press
40x3, 50x3, 54x(5,5,6)
Pullups
BWx4,4,4,3
Training 9/10
Jump Squats
(BWx5)4
Clean and Jerk
40x1, 50x1, 60x1, 70x1, 80x1, 85x1, 90x1/2 (missed the jerk), 95x1, 99x1, 102x1 Did not attempt the jerk after the miss at 90. The strange back issue seems to really affect jerks, no tightness or stability on the dip and drive.
Squats
60x3, 80x3, 90x3, 96x3, 102x(3,3,7) The 7 at 102 was very hard.
Clean High Pulls
(104x3)3
Hip Thrusts
(90x10)3
Pendlay Rows
(54x10)3
Feeling beat up. Maybe its time for another deload. Will decide on Monday.
How are your hip flexors and psoas? I know from experience they can actually yank on the mid back if they are tight, even if it doesn’t feel like at first. Or could be something else.
Back seems to be fully recovered. MT, the pain in the back started above where the psoas hooks in, and there are no other indications of tight hip flexors, so I don’t think the pain was caused by tight hip flexors. Its seems most likely to me that a long and productive session of weight throw wore out the back, then rabbit brush pollen inundated the air, making everything achier than normal. But I appreciate the idea. I learned a bit of anatomy checking it out.
The IT band nonsense comes and goes, will probably have to do something drastic for a while to silence it. Something like no heavy o-lifts and no heavy squats. Maybe front squats instead of back squats will be change enough. If not maybe bulgarian split squats instead. I hate to switch things up while I’m still making good progress, but I also hate the IT band pain persisting.
Training 9/14
Jumps Squats
(BWx5)4
Power Snatches
40x1, 50x1, 55x1, 60x1, 65x1, 69x1, 72x1, (65x3)3
Squats
60x3, 80x3, 90x3, 96x5, 102x3, 108x5
Snatch High Pulls
(90x3)3
Hip Thrusts
(92x6)3
Presses
40x3, 50x3, 58x(3,3,5)
Pullups
BWx4,4,4,4
Felt good and rested after taking Saturday off from throwing, and a good bit of rain washing the rabbit brush pollen out of the air.
Training 9/15
Jump Squats
(BWx5)4
High Hang Cleans
40x1, 50x1, 55x1, (60x1)10, 61x1, 62x1, 63x1, 64x1, 65x1, start with vertical back, slightly bent knees, pop it up and pull under–this focuses on speed and precision of pulling under the bar.
Clean Dead Lifts
104x9
Clean RDLs
104x7
SLDL
66x10
Pendlay Rows
(56x10)3
Dips
BWx(5,5,5,6)
Can’t tell if the leg is any better after all this, but its certainly no worse.
I feel like I’m stalking you in your thread 
Those wascally wabbits!
Since you are thinking of lowering the weight have you to tried doing doubles at 80% or even doing triples at 65% or something like that.
Thanks mt. I like that suggestion. The 80% is more intense than I want to go right now, But triples at around 65% would fit perfectly. I’ll try that today with snatches. For squats, I was thinking front squats for triples up to ~75%, depending on how they affect the leg.
[quote]Carl Darby wrote:
Thanks mt. I like that suggestion. The 80% is more intense than I want to go right now, But triples at around 65% would fit perfectly. I’ll try that today with snatches. For squats, I was thinking front squats for triples up to ~75%, depending on how they affect the leg.[/quote]
And extra bonus, triples are like cardio 
I always found the 2nd rep the handiest, its like my brain could remember what went wrong on the first, before having to take a rest. I guess that was more of a beginner thing, with my brain and body trying to organise itself on the technique.
Got a cold Wednesday afternoon, so didn’t train Thursday, nor throw on Saturday. Leg was feeling much better before today’s session. Not so much now after the session.
Training 9/21
Jump Squats
(BWx5)4
Power Cleans
40x1, 50x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 89x1, 92x1, (83x3)3
Front Squats
60x3, 70x3, 80x3, (85x3)3
Presses
40x3, 50x3, 54x5, 58x3, 62x3
Clean High Pulls
104x3
Hip Thrusts
(92x8)3
Pullups
BWx4,4,4,5
The squats and cleans caused mild leg pain, the pulls were very painful, so no more heavy pulls or deadlifts for a while either.
Training 9/22
Jump Squats
(BWx5)4
High Hang Snatches
40x2, 45x1, 50x1, (55x1)10, missed fifth one behind.
Snatch RDL
94x8
SLDL
67x10
Pendlay Rows
58x10,8,10
Dips
BWx6,6,6,7
Bulgarian Split Squats
BWx10 each leg
Nothing today made the leg feel worse, BSS actually made it feel a bit better, at least after I finished. All these exercises can stay in the lineup.
Training 9/24
Jump Squats
(BWx5)4
Cleans
40x3, 50x3, 60x3, 70x3, 75x3, 80x3, 85x3 heavier than I intended to go, but they were too much fun to stop.
Front Squats
60x3, 70x3, 80x3, (86x3)3
Hip Thrusts
(94x6)3
Presses
40x3, 50x3, 55x5,5,6
Pullups
BWx4,4,4,5
Bulgarian Split Squats
(5x10)2, holding 2.5k plates on each shoulder, the box my back foot goes on is rather high so that my knee just brushes the ground if the shin gets vertical, gives a nice quad and hip flexor stretch at the bottom.
Throwing 9/26
6k Shot
Standing: 5 to 38’?"
Half Spin: 7 to 40’?"
Full Spin: 20 to 43’11"
25lb Weight
1 Wind: 2 to 35’?"
1 Turn: 2 to 45’8"
2 Turns: 2 to 48’2"
3 Turns: 16 to 51’11" On most of these I was not going hard, but trying to tighten up my footwork. Going hard I have a tendency to step too far with my right and slide my left forward to compensate.
Jumps
Singles: 6 to 7’4"
Triples: 5 to 22’4"
Sprints
50mx4, best of 9.64s Since these started feeling more like running than stumbling, I’ve started to push just a little on the effort. These were at about 75% effort.
Training 9/28
Jump Squats
(BWx5)4
Power Snatch
40x1, 50x1, 55x1, 60x1, 65x1, 70x1, 73x1, (66x3)3
Front Squats
60x3, 70x3, 80x3, (87x3)3
Pendlay Rows
(60x8)3
Dips
(BWx7)4
Hip Thrusts
(94x8)3
Bulgarian Split Squats
(10x10)2
Training 9/29
Jump Squats
(BWx5)4
High Hang Cleans
40x1, 50x1, 55x1, 60x1, (66x1)5, (67x1)5
Clean RDL
104x8
SLDL
68x10
Press
40x3, 50x3, 59x3,3,4
Pullups
BWx4,4,4,5
Training 10/1
Jump Squats
(BWx5)4
Snatches
40x3, 50x3, 55x3, 60x3, 65x3, 70x3, 73x3, 75x3 The last set was a bit sloppy.
Front Squats
60x3, 70x3, 80x3, (88x3)3
Hip Thrusts
(96x6)3
Bulgarian Split Squats
(20x10)2
Pendlay Rows
60x9,9,10
Dips
BWx7,7,7,8
Throwing 10/3
6k Shot
Standing: 5 to 36’?"
Half Spin: 7 to 39’?"
Full Spin: 37 to 44’3" Was throwing consistently above 43’ for the last 20 throws, but none felt quite right. Kept going till I hit one that felt good. Was trying to get the feeling of “having my legs under me”. Shot performances worldwide are pretty paltry recently. That 44’3" throw would have me ranked #8 in the world this year.
25lb Weight
1 Wind: 2 to 36’?"
1 Turn: 2 to 46’?"
2 Turns: 2 to 47’?"
3 Turns: 17 to 50’7" These all felt off today. Never could get good balance. Late stepping over, heel would not go down.
Jumps
Singles: 6 to 7’7"
Triples: 6 to 23’8"
Sprints:
50mx4 Hamstrings felt tight, so didn’t push these at all.
400mx1 2:35.85 Walked from 280m to 320m. I have absolutely no aerobic capacity.
Training 10/5
Jump Squats
(BWx5)4
Power Cleans
40x1, 50x1, 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 93x1, (84x3)3
Front Squats
60x3, 70x3, 80x3, (89x3)3
Hip Thrusts
(96x8)3
Bulgarian Split Squats
(21x10)2
Presses
40x3, 50x3, 55x5, 59x3, 63x3
Pullups
BWx3,3,3,3 Switched from neutral grip to wide pronated grip.
Lat Pull Downs
120x15, 130x13 (Wide Grip)