My ADD Training Log 2014

4/9/2014

THROWING
Stones - 12.5 lb
5x Standing Throws
5x Full Throws
* Focused on lower body technique here. Didn't finish hard, elbow is still not 100%

LWFD - 28 lb
8x Full Throws
* Worked on timing to start the sprint phase. Most throws were around 45'.

Light Hammer - 16 lb
10x Full Throws
* Have to work on keeping my arms loose. Probably need new gloves.

Everything just needs a ton of reps.
 
The addition of more stylish accessories like gloves or even scarves and socks will no doubt gain you feet if not yards
 
4/10/2014

Deadlift
5x135
5x225
3x275
3x315
5x365

Press
5x45
5x65
5x85
3x105
3x115
3x135
1x155
3x135

Squats
5x135
5x175
5x175
5x175
5x175
5x175

Pullups
6xBW
5xBW
5xBW

triceps cable pushdowns (supersetted with pull-ups)
3 sets of 15

Pretty good workout today. Squats felt good. deadlift felt good. Elbow mostly behaved during Press, but 155 was just a little too heavy to rep, so I'm going to adjust my numbers down some more. I ordered voodoo floss bands from Rogue Fitness today to help with some elbow rehab. Also ordered a new elbow sleeve from EliteFTS. Gotta get this thing fixed.
 
Still having some issues with my hands, so no BJJ this week. Sucks taking a week off, at least I was active this week with other stuff. I've had 3 days throwing & 2 days lifting. Hopefully throwing again today. Looking forward to the UFC Fights this morning, Beniel Dariush is one of the coaches at my gym (Kings MMA) - he kicks off the main card against Ramsey Nijem. Stoked to watch it!
 
4/11/2014

Felt crappy after watching my friend lose his UFC fight. So I went out for a throwing session. Decided to work on stones only today since I was short on time & I need a lot of work.

SPRINTS
5x gliders
6x 10m
3x 15m

STONES - 12.5 lb baby stone
Footwork Drills:
5x Reverses
5x South African drills
5x Full Turn Drills
5x Reverses
5x Reverse & throw, best around 27'
5x Full Turn Drills
5x South Africans
5x S African Throws, best around 33'
5x Reverses
5x S African Drills
5x Full Turn Drills
6x Full Turn Throws, these really sucked. Super off balance at the end.

The session was going good until I tried the full turn drills at the end. Just had absolutely no balance at the end, so something is screwed up. After watching some videos online I was trying to open up a bit more at the end, but it just wasn't going well at all.
 
Last edited:
4/12/2014

LWFD - 28 lb
5x 4-turn drills
15x full throws

Worked on having an "under-control", slow 1st turn, but it's a struggle. Out of 15 throws, only 4 were >50'. Last year at Costa Mesa, I threw 59', so I clearly have a lot of work to do. At this point, I just need lots of reps. I think I'm having trouble getting my left foot down at the end. I took video, so I'll hopefully be able to upload those later this weekend. Heading to San Diego for a soccer tournament now.
 
OK, Here's a vid of 1 of my Light Weight for Distance (LWFD) throws today. Regular speed & slow-mo. The weight is 28 pounds, throw was about 53 feet, which isn't very good. Need to fix it.



And here's Francis Brebnar setting the World Record in 1996. Admittedly he weighs about 100 pounds more than me in this video, but this is what it's supposed to look like.

 
Last edited:
eastNYgoon138 said:
Was your release a little early?
Click to expand...

The release was fine. It's footwork, among other things. I'm not bending my knees enough & my upper body should be further behind my lower body when my feet are planted.

If you pause my video & Brebnar's video when our feet touch the ground after the first turn, then you can see that my feet are a bit awkward and my shoulders are basically pointing the same direction as my feet. Brebnar is in a much more balanced, power position - building some torque up with the separation between upper & lower body. I need to slow everything down until I'm hitting the positions clean & smooth.

Much easier said than done.
 
4/13/2014

Wall Jumps
3x24"
3x24"
3x30"
3x30"
3x36"
3x36"
3x42"
3x42"

Squats
5x45
5x95
5x135
5x185
3x225
5x265
3x295
3x335

Bench Press
10x95
20x95
20x95
20x95
20x95

Short workout, since I just learned that my gym closes at 7pm on the weekends.
 
4/14/2014

THROWING
Light Hammer - 22#
16x full throws, best around 77'
*Need to work on using my hips, keeping my arms loose & keeping my head up.

HWFD - 56#
5 Full Throws, best around 22'
*Need to continue to work on footwork.

Stones
5x Standing throws, not reverse
5x standing throws, reverse
3x full throws
*Found out a relative bounces a check to me, so had to cut the practice short.
*Full throws suck, need to work on footwork & balance.

Got some reps in today, Hammer & stones are still a full-on shit show, but standing stone throws felt better today. Also HWFD wasn't as bad as I expected, so that's something. Will upload a vid of one of the standing throws soon. As always, critique is appreciated.
 
Here's a vid of one of the standing stone throws from today:

 
The difference between you and the world record holder is obvious. He's much more stylish. Duh
 
MIDMOBOX said:
The difference between you and the world record holder is obvious. He's much more stylish. Duh
Click to expand...

That's very true. He does the announcing at all the Scottish events around here. He's lost alot of weight but still big, and still stylish.
 
Here's the standing stone throw in slo-mo. Need to go back to basics here, the throw should start from the ground up, by turning my right foot. Going to start drilling more.

 
Here's where I think I'm at in stones, weights & hammers:

Stones:
- Need to go back to basics, the throw should start from the ground up, by turning my right foot. Going to start drilling more. A lot more.
- Going through the Rotational Shotput series on PrimalATC's youtube channel. There's a lot of details I'm missing.

Weights:
- Reviewed the LWFD video above a lot & compared it side by side with Francis Brebnar's WR throw from 1996. I need to improve my footwork - my feeet are awkward & my lower body is not in a balanced, powerful position. In addition, there's not enough separation between my upper & lower body when my left foot touches, so I'm not generating power there. Those are 2 big things I'm trying to fix.

Hammer:
- Not getting my hips engaged at all. Need to keep arms looser as well.

Need to keep my head up on all 3.

The plan is to throw as often as possible, 4-5 days a week, and lift 2x a week. I'll be doing drills in socks in the evenings at home. As far as WOB, Sheaf & Caber go, I can get some WOB work in with my home-made HWFD, but I don't have a sheaf fork or caber. Going to try to make as many of the OC Highlander Sunday practices as I can so I can get some work in with the other stuff.

6 weeks to Costa Mesa.
 
4/15/2014

THROWING
Stones - 12.5 lb
10x standing throws, best around 37'
5x full throws

LWFD - 28 lb
5x line drills
10x Full Throws, best around 53'

Light Hammer - 16 lb
5x 3-winds
10x Full Throws, best around 73'

Standing throws were really coming along nicely today. I really focused on starting the throw with my right foot, and then hips. I had 2-3 throws around 37', which is a nice improvement. LWFD is also making progress, I slowed down & just tried to get my footwork in place. Hammer was tough. I feel like I'm moving better - I can feel it in my abs, but the distance isn't there. Need moar reps.
 
The lack of sleeves and improvement seem to be going hand in hand


I rest my case
 
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