Older Larder Ass

Training Over 35 Lifter
141

Screw that talk. Good thing Steve already yelled at you. You’re not suppose to be great til your 2nd practice. Besides, you’ve got a beard now, first step to awesomeness.

Trick to WFH. Continual Tension. Once you start the pull from between your legs (ok everyone, go ahead) it’s got to be one motion. You can’t hesitate or get any slack in the chain/weight. If you do, the whole pull prior to that point is lost. Imagine stopping half way during a clean and then trying to finish the lift. Lower the weight if you need to til you get a feel for it. Make sure you practice with a kilt on. Whole different game when you’ve got to hold up your kilt with one hand while swinging 56# between your legs (all kinda openings for yawl today.)

[edit]:shit, I just checked and I was full of shit. there are a pile of games left in utah. and the one in wellsville is 8/28. This is gonna be fun.
Next time look at the links I give you. Add no dinner and go to your room.

142

The 28th meet in Wellsville is the most convenient for me. We have a friend in Heber City that we stay with when we’re in that part of Utah.

Just to add to what Harry said, (this applies more to wfd or hammer) especially when the weights are heavy, don’t try to muscle the weight. Get it moving and counter (lean against it) and let it go at the right time. Even though 28 or 42 or 56 lbs is small compared to your weight, it will throw you instead of you throwing it if you don’t work with it and be patient.

143

thanks harry and carl. I will need a lot of learnin as i try to finger this stuff out. but on the 2d, I am having even more fun

DRAGGY-SLED
sled + hammer (22lbs) dragged for about 5 minutes to loosen up
sled + weight (55lbs) dragged for 20yds x 10 with 45 second rests. rests were too long, but I am still trying to rebuild my torn calf, so I can’t push these too hard yet. did 8 forward and 2 backwards. bad knee patellar tendon is crying, so I must need to do a lot more backwards dragging.

THROWY-STUFF

hammer x 10
wfh x 7
wfd x 3, my form started breaking down real bad, and I don’t want to groove any bad habits this early. did some 2-handed throws for height

the weight still doesn’t go very hard, but I felt like the hammer was going a tiny bit farther. I was “turning” (don’t know what else to call it) the hammer a little harder, and letting the weight do the work, as per Harry and Carl. i still don’t know how to do that with the weight. I am not twirling, just throwing from the power position.

thanks guys, this is a lot of fun

play harder
old lardass

144

You guys with all your fun training are making me jealous.

145

[quote]mjnewland wrote:
I will need a lot of learnin as i try to finger this stuff out. but on the 2d, I am having even more fun

thanks guys, this is a lot of fun

play harder
old lardass
[/quote]
I’m having a similar experience with the out of the weight room stuff. A lot to learn and having fun. Great you’ve add this to your training.

146

[quote]JoeGood wrote:
You guys with all your fun training are making me jealous.[/quote]

Then join the crowd, or we’ll have another reason to kill and eat you, adherence to the 5/3/1 religion notwithstanding

147

6/30/10 5/3/1 skwatt(deload) cycle 10
front squat 5x8x 155lb
pull down abz 5x8x140
power snatch from the hang 5x 45/65/85

couldnt resist trying to learn to snatch. I was fronting with a narrow stance, and realized that I was losing my arch at the bottom. the reason for this is FAT GUYS CAN’T SQUAT WITH A NARROW STANCE. my buddhabelly hit my legs and pushed my lower back out. It took me 3 sets to clue into this. once I started using my regular squat stance I was fine. however, the damage and the low back pump was already done. I was really surprised how my first 2 days of light throwing really cooked my pchain. so after I was done with fronts, I tried to do an OH squat. shooting pain radiating out from that spot 4" north of my asshole. or something.

At this point, I figured I could be smart and go back to the office. Or, since I watched a video of dan john teaching the snatch yesterday, i could stay and do that with a smoked back. so that’s what I did. it went well, first try and all, tho i looked deliciously spastic.

no throwing or lifting or dragging tomorrow. not only do I expect to be fully crippled by pain, it is a non-lifting day and I was gonna take a break from throwing every couple days anyhow.

I am having a bag of fun! this is awesome.

be immobilized with pain Harder,
old lardass

148

[quote]Carl Darby wrote:
The 28th meet in Wellsville is the most convenient for me. We have a friend in Heber City that we stay with when we’re in that part of Utah.

Just to add to what Harry said, (this applies more to wfd or hammer) especially when the weights are heavy, don’t try to muscle the weight. Get it moving and counter (lean against it) and let it go at the right time. Even though 28 or 42 or 56 lbs is small compared to your weight, it will throw you instead of you throwing it if you don’t work with it and be patient.[/quote]

I will try to sneak over for that one. they have some here in the salt lake valley over the next few weeks, and I will try to go and watch one of them and pick up some tips.

149

7/2/10 DRAGGY SLED AND THROWY THINGS
sled + hammer, dragged around the perimeter of the parking lot to warm up, 4 minutes
sled + hammer + weight (77lbs) 12 each of 20 yard intervals with 30s rests. way too slow to call 'em sprints. The last 2 of these I had to stop part way through. I did 2 of the 12 backwards, and I am pathetically weak at that. wendler says you should do every other drag backwards, so I have some work to do there.

12x weight for height, was able to get some snap out of my hips on a couple. still not going very high, but higher than before
12x hammer. i am getting better speed on the first time around, so its going a little farther. trying to let the weight do the work is helping
5x weight for distance. i was being pathetic, and don’t want to groove really bad technique. the field I use is not at all flat, so with such unsure footing, I am not trying to spin. this means that all throws are from the power position, with very little momentum, and even less distance. when it only goes a few feet, I want to cry, then put on a little pink dress and sing songs from Showboat. But I digress…

there are a bunch of small gatherings put on by one guy, basque strength events, kettlebell shite, hg and strongman. I emailed the oranizer, and he said they have a little club of lifter/thrower types that get together for feats of strength. They are only a couple miles from my office, and have invited me to come and play with toys. I don’t know if my schedule will allow it, but I will try to get together with these guys, and maybe learn how to throw.

I am still enjoying this, and I think it will be even more fun if I have some pals to throw with every now and again.

Throw Badly harder
old lardass

150

i just had a 3 marguerita[sic] lunch, and I am ready and raring to go for the second half of the day.

151

Lucky. I had a salad and water lunch.

152

its not something i make a habit out of, but when they offer $1 margueritas with lunch, what’s a fella to do? I thought having only 3 was reasonable.

153

for me, the margarita lunch would either end with a) a long nap or b) a long bender.

154

in all honesty, I did have some trouble focusing on work for the rest of the day. but what do you expect on the last work day before a 3day weekend?

I did not drag my fat ass out of bed early enough to throw or drag this morning, so I am feeling like quite the little pussy. I will try to make up for it in the gym, but when you are a little pussy, what can you do?

155

[quote]ecogenx wrote:
Lucky. I had a salad and water lunch.[/quote]

Salad and water?? Why bother? Well, unless the salad had some ham and a couple of fried chicken breasts in it. Oh! And chopped bacon, lots of greasy cheese and a cup of dressing.

Hmmm…Steve, you may be on to something.

156

[quote]mjnewland wrote:
its not something i make a habit out of, but when they offer $1 margueritas with lunch, what’s a fella to do? I thought having only 3 was reasonable. [/quote]

Hell, with the temptation of $1 margaritas, you should get an attaboy just for going back to work.

157

Damn, Stay away and they are drinks, salads, beards, heavy weights and hammers… I needs to get me some throwy things. Way to go John!

158

See LittleS, that is just what I was thinking. because I didn’t really want to go back.

and yes wilson, you MUST get you some throwy things. they are the shit! harry says I get to build another one too.

still need a caber and a couple rocks

159

7/6/10 5/3/1 dips(5) cycle 11

power snatch from the hang + OHS 3x 45/65/85/105
power snatch from the hang 3x 125/135/135/115/115

Dips 299x 12 (needed 15 for pr)
pulldowns 180x10/10/10

making some changes as you can see, with my Carl Darby-inspired session. I’ll be struggling with snatches on upper body days, and cleans on lower body days. I am going to try this for the rest of the summer. Ive noticed as I try to do some highland games throws, that my throws blows because I cant get fast hip extension. I am hoping that spending some serious effort on the snatch and clean will help me learn to generate some faster and more powerful hip extensions.

It still feels pretty wrong, but better than last time. the last 3 sets I was making a conscious effort to dip under the bar after the jump, which ended up being some pretty pathetic and comical looking shit. However lame I look, I comfort myself by thinking of the massive yoke that this will produce. right. that’s the ticket.

This may be wrong thinking, but I am doing these from the hang instead of the floor because I don’t have bouncy plates, and lowering it to the hang seems to put a lot less wear on me than trying to set it down quietly on the floor. i am trying to get my hands on a cheap camera so I can post some video and be mocked by carl.

on the 5/3/1, I have made a couple decisions. first, on weighted dips, using the faggy dip/chin helper kwearness was making me feel bad about myself, so all sets under the money set will be done at bw. As it happens, today’s money set was right at my body weight. since the first 2 saets were supposed to be bw-70 and bw-35, that is partially why the money set was low. i hope.

the other thing is that with all this oly stuff, I no longer have time for accessory work, as the oly lifts have become the “pre-accessory”. so, I will be getting 3 sets of my antogonist interspersed with my main lift sets. since I only have time for 3 sets, I will be trying to go a little heavier on them.

On the diet front, this weekend was the shits. my weight at the gym today was 299 lbs. I have done some soul-searching, and decided that I want to see what’s possible in 10 days. I am dropping my protein from 350g/day to 225 or so. no carbs except veggies. no FINiBARs and no fancy Surge Recovery. today and tomorrow will be hardest with shakes only (and coffee of course, I’m not a barbarian) and metamucil. If I get totally worn down, I’ll add back the Surge Recovery post workout.

Check this. a buddy of mine at the office weighing around 205 at 5’10". lifts some weights, not serious, not high body fat but super high cholesterol - his doc is about to put him on statins. I coached him doing atkins, asshole went and lost over 20 lbs in less than 3 weeks. probably lost a little muscle, but prolly not much. cholesterol not normal yet, but much reduced.

so I can coach my little buddy so he drops over 20lbs, and I can’t stay on my fucking diet for 4 fucking days in a row. fuck that. So, I am going to overtrain and undereat until my bday not quite 2 weeks away, and see what happens. starting point 299.

sorry about the long post, but come on. its always all about me anyways, right?

be all about me Harder,
old lardass

160

Those who can’t, coach. Good workout. I think the explosiveness of the oly style lifts will have a good carry over to the Highland Games. Power/hang snatchs, cleans get rough on the traps and neck when you can’t just drop the damn things. Don’t know if Carl or I have mentioned it but when doing the hammer, straight long arms. Don’t pull it in towards you during the swings.