Sun - Training at Birch's

Had a good day at Birch's. Broke 30' with the stone finally with a 31' and change. Managed to get out a few 46' LWD and one at 47' which makes me feel pretty good this long after being out of the game. Hammer is still stuck in the mid 80's. I think I have lost the flex in my back and it's throwing me off.
Dave brought out his Ironmind pulling harness and we ended the day with a few pulls on Birch's Chevy Tahoe. The videos don't show it well but these were on a uphill grade. Much MUCH harder than I thought it would be!!!

Videos from Birch's site:

Birch pulling
Eric Pulling (With Birch's lovely commentary)

I only had flipflops and my throwing shoes with me so I barowed a pair of running shoes from Birch. In the first clip I didn't have them laced tight enough and stepped out of them. I tried to keep going but was losing my traction :( Next two pulls went ok, but man was I tired!

Mon - practice

Got together with Adam today and did sheaf and WOB. Nothing special from me. It was hard and I am sore today. It's going to take a while to get my sheaf mojo back. And WOB, it was just pathetic. Oh well, this is what training days are for and I had a blast shooting the sh*t with Adam.

Sun - Practice

Nothing special today. Got out for a little practice at O-dark thirty in the morning. Did about 2 hours of throwing. Not a bad day, just average. Ground was dry and hard making my hammer spikes just about useless. Still managed some low 60's in the HH and mid 80's in the LH. Not what I was hoping for. Should of been up in the 70's on the HH and 90's in the LH. Oh well, I should be happy I was throwing at all. Was about 30' in the HWD and 45+ in the LWD, so those were not too bad. Monday I will be doing WOB and Sheaf with Adam and maybe Tim.

Trying to step up my training a bit. I have a game on Aug 5th and haven't thrown all year. So my mojo is gone. Plenty strong, but that doesn't seem to help my throwing too much :-(

Wed - Training

Met Adam and Tim out in Federalsburg for an afternoon of throwing. Not a bad night! Was great to get out and throw with the guys again. I haven't seen them in a while. My throws were pretty aweful. I expected that after the lifts I had the day before. My hammer really showed how blasted my upper body was. Think the best I could pull of was a 63' to 64' HH. It was all good though. I can feel the mojo coming back. It wasn't a bad day for all of us though. Adam blew out a 2' PR on the light weight, 47+ feet. I think he was pretty happy about that. His WOB is looking pretty good too. Speaking of WOB, Tim was coaching me on the spin. Can't say I throw any higher with it but I was clearing the bar and not falling on my arse. There may be something to that spinny crap! Wrapped up around 9ish and was home watching the tube at 10pm. Overall a good night.

Tue - chest

Had to workout quick today, only had an hour and a half to work with. I cut it back to 3 sets and just jumped the weight up. Had some nice gains this week. Seems that not working out so much is working for me :-)

• 10 minute warm up on the stairmaster
• Wide cable press - 1x8x280 1x8x300 1x8x320 1x1x360 (Big PR)
• Wide fly - 1x8x220 1x8x230 1x8x240
• Shoulder press - 1x8x250 2x6x250
• Standing shoulder raise - 1x8x150 1x8x160 1x8x170
• High delt rows - 1x8x340 1x8x360 1x8x380

Would of finished up with some shrugs and back extensions but ran out of time.

Sat - Boarding

Took my daughter boarding today. We spent all day ripping it up. This picture was right before I taught my daughter about what happens when you don't wear pads.

I hardly ever ride that board I'm holding. It's more of a pool board and I usually have my carving long board. This one is smaller and I figured it would be easier to teach her tricks with. Unfortunately the wheels are a little hard and on the way back to the car I jumped a curb and hit a crack in the asphalt full of gravel. The board came to a dead stop, I however didn't. Got some nice road rash.

Thurs - Back/arms

Started the day with a 2 hour long skateboard ride with the dog. She is becoming a very good boarding partner. I only had to run over her once before she figured out it wasn't wise to cut in front of me. My workout today was amazing. I don't know what I ate, but I was feeling great!

• Barbell rows - 4x15x410
• Wide lat pull downs - 1x10x290 1x10x300 1x10x310 1x12x320
• Narrow grip pull downs - 1x10x290 1x10x320 1x10x340 1x12x360 (Don't need to tell you how happy I was with these!)
• Preacher curl w/EZ bar - 1x8x70 1x8x80 1x8x90 1x15x100 (These were good too)
• Reverse curl w/straight bar - 1x8x80 1x8x100 1x8x110 1x10x120
• French press - 1x8x200 1x8x210 1x8x220 1x10x230
• Rope push downs - 1x10x170 1x10x190 1x10x210 1x7x220 (Arms were blasted)
• Cable crunches - 2x50x210 1x80x210 1x100x210
  

Awesome day!

Wed - Chiro day

Went to the bone cruncher today and got straightened out. I was going to do back today but after spending the afternoon at the dog park, I was too tired. So tomorrow will be a back day.

Mon - Sheaf/WOB/ some light lifting

Too fricken hot today! Did a little sheaf and some WOB. Just focused on technique. Then did a little light workout.

• Cable Crunches - 4x50x200
• Back extensions - 4x20x410
• Rolling thunder lifts - 1x10x160 1x10x200 1x10x220 1x9x240 (PR on this! No doubt the Capt. of Crush #3 is helping with this!)

Thats it. Not much going on today, it's just too stinkin hot.

Sun - Training

First real practice this year. Man I need some work. My stone has fallen apart. Longest throw was from a stand, the glide added nothing. That aint right!

• Stone - 26' and some change. It's like my first day all over. I was up to around 32'+ at the beginning of the year.
• Heavy weight (42) - 31'4" Ok, this wasn't bad. Only a foot from my PR :-)
• Light weight - 44'6" Not bad, but far from 50!
• Light hammer - 87'6" They were all in the mid 80's, not too bad.
• Sheaf (21lb) - No problems with the 20' fence. Not sure about the height.

It was HOT and Humid! By the time I hit the sheaf I was done. Over all, a good first crack at getting my numbers back up.

Fri Legs/abs

Late workout today. I really am shocked at how strong I still am. I thought I would of lost a lot more strength than I have. I feel pretty good!

• 10 minute warm up on the stairmaster
• Single leg press offs - 4x10x400 (Actually was getting the weights to launch off my foot a bit!)
• Leg curls - 2x8x120 2x8x130
• Leg extensions - 2x8x230 2x8x240
• Calf raises - 4x40x410 each leg
• Rope pull over crunches - 4x20x200
• Cable crunches - 4x50x210

Tue chest/shoulders and sheaf/wob

First day I have actually done some real throwing! But first the gym:

• Wide cable press - 1x8x260 1x8x270 1x8x280 1x8x290
• Wide fly - 3x8x210 1x9x210
• Shoulder press - 2x8x240 1x8x250 1x10x250
• Standing shoulder raise - 1x8x130 1x8x140 1x8x150 1x10x160
• Delt row - 1x8x320 1x8x330 1x8x340 1x10x360
• Standing shrugs - 2x30x410 2x30x415
• Back extensions - 2x15x410 2x20x410

Overall not too bad. Not the most I have ever lifted, but a pretty good volume. Still felt really strong and the numbers aren't too sad ;-)

Then I did some sheaf. Was killing my 21' branch with my 20 pound bag! These looked really good. I'm totally stoked to get on the field with these heights. WOB was a little sad. Barely making 11' I'll have to work the bugs out there. Good day either way.