Throwing Heavy Stuff Far

[quote]Carl Darby wrote:

I always treat my hammer very roughly on the way back to the ring after a throw, jerking it from place to place. My hope is that if the wire is close to breaking, it will break while I’m jerking it around and not during my turns.[/quote]

Good idea.

On being thrown I remember a piece on George Frenn where he said he got his feet crossed, and got thrown similar to what you described, cracked some verterbrae and wound up in a body cast.

except for how you feel in the seconds after a good release, you would wonder why anyone throws…

[quote]Carl Darby wrote:
The wrist is much better today. Its still sore and not entirely flexible, but I didn’t notice anything when I did the clean and jerks today. The normal pain of a clean and jerk was enough for me to not notice the writs.

2/3

Clean and Jerk: 65/2, 80/2, 95/2, 100/1, 105/1, (110/1)3, (115/1)2
Front Squats: 80/3, 90/3, (100/3)3
Push Press: (70/3)3
Clean High Pulls: (115/3)3

[/quote]

Thats some good training Carl. I hate to admit I’m envious as hell!

[quote]GMH454 wrote:
Carl Darby wrote:

I always treat my hammer very roughly on the way back to the ring after a throw, jerking it from place to place. My hope is that if the wire is close to breaking, it will break while I’m jerking it around and not during my turns.

Good idea.

On being thrown I remember a piece on George Frenn where he said he got his feet crossed, and got thrown similar to what you described, cracked some verterbrae and wound up in a body cast.

except for how you feel in the seconds after a good release, you would wonder why anyone throws…
[/quote]

Yeah, but that feeling is the best in sports.

[quote]j_willy3 wrote:
Carl Darby wrote:
The wrist is much better today. Its still sore and not entirely flexible, but I didn’t notice anything when I did the clean and jerks today. The normal pain of a clean and jerk was enough for me to not notice the writs.

2/3

Clean and Jerk: 65/2, 80/2, 95/2, 100/1, 105/1, (110/1)3, (115/1)2
Front Squats: 80/3, 90/3, (100/3)3
Push Press: (70/3)3
Clean High Pulls: (115/3)3

Thats some good training Carl. I hate to admit I’m envious as hell![/quote]

Thanks jw. I find myself getting envious when I read most of the other threads here also. Then I think about how hard we are all working to be where we are, and I start feeling proud to be associated with everyone here.

Here are the snatches from Monday, including the misses. The 4th one was by far the best.

And here are the clean and jerks from Tuesday.

Youtube link since it doesn’t seem to be showing up here.

[quote]Carl Darby wrote:
j_willy3 wrote:
Carl Darby wrote:
The wrist is much better today. Its still sore and not entirely flexible, but I didn’t notice anything when I did the clean and jerks today. The normal pain of a clean and jerk was enough for me to not notice the writs.

2/3

Clean and Jerk: 65/2, 80/2, 95/2, 100/1, 105/1, (110/1)3, (115/1)2
Front Squats: 80/3, 90/3, (100/3)3
Push Press: (70/3)3
Clean High Pulls: (115/3)3

Thats some good training Carl. I hate to admit I’m envious as hell!

Thanks jw. I find myself getting envious when I read most of the other threads here also. Then I think about how hard we are all working to be where we are, and I start feeling proud to be associated with everyone here.[/quote]

Well Carl, you have made probably my favorite thread, I dont post much as to not clog up the thread since I don’t know anything about o lifting or throwing, but I enjoy reading/watching.
I don’t see a lot of olympic lifting so its interesting from that perpective but also because you are chasing a clear goal.
Your periodisation is of interest to me as well, though I’m not sure exactly wat if any set pattern you are following. I take it that a well periodised program is of more importance to older lifters as well as olympic and powerlifters than a young guy training bb style.
Good luck mate

Thanks Doyle. As far as the periodization goes, at least on the OLs, Right now the basic formula is like this:

Week 1: 85-90% 4-6 singles
Week 2: 90-95% 6-8 singles
Week 3: 80% 2 doubles
Week 4: 95-100%+ 4-6 singles

2/5

Snatch: 55/2, 66/2, 77/2, 85/1, 90/1, 95/1, 95/1, 97.5/1, 97.5/1, 100/1, 100/1
Bench: (80/3)3
Snatch High Pulls: (100/3)3
Split Squats: (60lbs/6)3

2/6

Squats: (116/6)6

Still not feeling very sharp on the snatches, when I get it right (one out of every 3 or 4) they feel pretty good. Only did squats today, what with the 6x6 workout and all. Could barely walk back to my classroom afterwards.

Carl, you have an awesome work ethic. I really enjoy reading your log. As usual the videos are simply fantastic. Stay strong and Fluid with your form.

Thanks streamline, coming from the master of work your butt off, that means a lot.

2/9

Snatch: 55/2, 66/2, 77/2, 90/1, (95/1, 100/1, 105/1)2 missed both 105s
Squat: (116/2)6
Bench: 67.5/3, 77.5/3, (87.5/3)4
Snatch High Pulls: (110/3)4

Finally starting to feel a little bit of the old pop on the pulls, although the misses at 105 don’t reflect this. Don’t know if this has anything to do with it, but I changed my pulling stance a little on the high pulls, moved my heels in about an inch and left my toes where the used to be. Like the idiot I usually act, I didn’t get any video of it to see how the positions were affected.

2/10

Clean and Jerk: 65/2, 80/2, 95/2, 105/1, (110/1, 117/1, 125/1)2, 127.5/0 missed the clean!
Front Squat: 90/3, 105/3, (117.5/3)4
Push Press: 62.5/3, 70/3, (77.5/3)4
Clean High Pulls: 130/3, out of time.

Missed the first jerk at 125, had a rare miss with a clean on the 127.5, pulled it very high, but too far back and ended up dumping it and falling back on my ass. The push presses are either hard or easy, depending on if I hit the right groove back over my head.

Carl I landed the job of helping our No 2 jr shot putter on his OLs. First workout was stripped back to shrug pulls from his knees, with the word “faster” being probably his most notable piece of advice.

He is only 5’11 1/", and 98kgs, I will direct him to your log, it will help reinforce everything I am trying to do.

Terry

Ok. Then one thing you should point out to him is that in most of my pulls, the bar is nowhere near as close to my thighs once it passes my knees as it should be. That’s one thing I’m trying to get fixed with the slower first pull.
Is he a spinner or a glider?

I find the push press is like lots of overhead work…
I have to find the right groove for my arms to track.

still a good workout…

kmc

2/12

Snatch: 55/2, 66/2, 77/2, 90/1, (95/1, 100/1, 105/1)2, 102.5/1 missed both 105s again
Bench Press: 67.5/3, 77.5/3, (87.5/3)3
Snatch High Pulls: (110/3)4
Split Squats: (70lbs/6)3

2/13

Squats: (124/5)5

There was physical energy left over after the squats for more work, but no mental energy.

[quote]Carl Darby wrote:
Ok. Then one thing you should point out to him is that in most of my pulls, the bar is nowhere near as close to my thighs once it passes my knees as it should be. That’s one thing I’m trying to get fixed with the slower first pull.
Is he a spinner or a glider? [/quote]

I will Carl, but realistically your technique is better than Koji’s, seriously…and you are a thrower, and not a huge one, I think you are a perfect model. I am trying to get him out of monstering weights, so you are perfect.

Was a glider, converted to spin only last December. Was a 54m Discus boy with 1.5kg so rotational makes sense. He prefers discus but with his arm length he realises shot is his future.

Has not come through the jr ranks as an athlete was a good jr butterfly swimmer (swimming is very big in OZ). Think it may be because of his late start and short stature but he has not been grabbed by one of the established coaches, His parents sought out a young guy, 40 who has been getting very good sucess with his non club based squad. You pay he coaches.

As most of Jorgs athletes are in the 8-13 age Will has been kind of by himself, and my son attended and threw for the same school. (the Kings School Oldest shool in Oz, private or otherwise.

The kids wear a 19th miltary uniform on social occasions at school.) So I volunteered to help him on his Ols at the school, the school reluctantly agreed, and we started last week. After the first session the school was very happy, and booked me in for the next month. They give us the weight room to ourselves as they don’t want younger unsupervised kids imitating the OLs when no one is there.

He is 17 and in November had a PR at the nats for 2nd of 17.50. (5kg) In January that is now, 18.6, his best training is 19.60 and the national record is 20.77,

He has already got one world youth qualifier, and if he gets a second he will qualify for our national team. 19.50 should give him top 5, although it will be his first experience with the travel, which will be very tough, first time around.

So nice to train a natural, he adjusts correctly with minmial input.

On the school, I never intended my son to go there, it is a very elete school, but he was doing very poorly in a state school, and I worked close by. At the interview we were told they had a waiting list a mile long, (“most of our parents you put their boys name down at birth”) and was "there anything else he can bring to the school).

I replied he threw the 10lb 14m, and she took a note. 1/2 hour later I got a phone call, and she asked me again how far he threw, as the sports master wanted to confirm. The letter of admittance arrived a couple of days later. He got third that year at the state so they were happy.

Terry, thanks for all the information about your thrower and how this opportunity all came about. Keep me posted on how he’s doing.

2/17
Snatch: 55/2, 66/2, 77/2, (90/2)2
Squats: (116/2)6
Bench: (72.5/3)2
Snatch High Pulls: (90/3)2

2/18
Clean and Jerk: 65/2, 80/2, 95/2, (105/2)2
Front Squats: (97.5/3)2
Push Press: (67.5/3)2
Clean High Pulls: (105/3)2

2/19
Snatch: 55/2, 66/2, 77/2, (90/2)2, missed the second rep on the second set, so did another set at 90/4
Split Squats: (70lbs/6)2
Bench: (72.5/3)2
Snatch High Pulls: (90/3)2

Here’s that set of 4 on the snatches from yesterday, a pr of sorts. They got progressively better until the 4th one. I like the third one quite a bit, but I could still be keeping the bar closer as it passes my knees (I think I need to start the hip extension a little sooner) and I need to keep my heels on the platform longer.

Not working, so subsequent youtube link:

[quote]Carl Darby wrote:
Here’s that set of 4 on the snatches from yesterday, a pr of sorts. They got progressively better until the 4th one. I like the third one quite a bit, but I could still be keeping the bar closer as it passes my knees (I think I need to start the hip extension a little sooner) and I need to keep my heels on the platform longer.

Not working, so subsequent youtube link:

You snapped that 3rd rep off some kinda pretty, Carl. Great work