Warning: Not For The Weak At Heart!!

[DavinportESQ]

What I am about to tell you is something that is very complex and dangerous. If not preformed properly you may....DIE This is todays throws workout. I am starting to change phases and switch gears a little bit. Days like today are no lifting but lOTS and LOTS of throwing. This was by far one of the hardest workouts of my life. It may get confusing so stay with me. If you have a weak stomach stop reading here

Dynamic strech/flex

100 Turn hammer warm up -Long 20lb (as many sets of turns as it takes to get to 100)

6 4 turn throws start with short 20lb, then long 20lb
6 3 turn short 20lb, long 20lb
6 3 turn 18
6 3 turn 16
6 3 turn 14

Brief rest period water and more NO

Shot put
Stand work

3 sets of 2x2=2 throws Non reverse 18, 2 throws reverse 16
3 sets 1x1 halfs-1 NR18x1R16

Full Work
3 BIG STEP drill NR 18lb
6 BIG STEP DRILL NR 16lb
3 Full Turn NR 18
6 Full turn R 16
6 Full turn NR 15
8-10 Full turn Reverse 15

ICE BATH
CONTRAST SHOWER
Shake

That was one of the most mentally challenging days of my life. Things were constantly breaking down and I was constantly changing up the work out. This is done to build specifc speed and not allow yourself to get into a "comfort zone" The switching from the NR to reverse is good because I reverse early and have trouble jumping at the shot. Because you cant stop and think about it you learn to feel the difference of the throw. I feel I am a better man because had I known exactly what I had to do before hand I might have folded. I pushed myself to a new boundry and expect that same thing every time I throw now. Luckily the governor gave us a repreave and we did not have lifting today, and tomarrow will be a just lifting day

DZ

[goergen1]

Hardcore DZ man. Thats what we like to hear around here.

By the way. I moved your workouts to their own thread. So that it will be all your hardcore-ness.

"The Internet Surgeon"

[Bert Sorin]

WOW DZ, I am glad I am not on the team anymore, I could not take all of that. Well, maybe. I think you will reap big rewards this up coming season. If anyone can do this training, its the DVD.

[DavinportESQ]

Day 1 (Lifting only day)

I was suprisingly not that sore. I might actually be in good shape from all the weird training I had done this summer. Highland games/strongman/weirdo. The last comes from hanging out with Bert too much you find rediculous things to do all the the time.

Because of the Heavy/intense volume today was just a lifting day. I am doing a new Phase of my life where I am only lifting two days a week. I am doing this to add more volume throwing and get better quality lifts

Warm Up Dynamic Stretch

5x5 Power Snatch (177, 182, 187, 187, 197)

I put too much on the last one, but who wants to be the women and the gym and take weight off. I was suprised at how well this went because I haven't done full snatches in quite some time. Just a lot of heavier snatch pulls.

5x5 Power Cleans (240, 250, 265, 270, 270) These were very challenging I didn't use straps till my last set. You really start to feel fatigue in your ham's and traps. I haven't done full cleans in a while either

5x3 High Pulls (290, 300, 310, 320, 330) I would have like these to be more dynamic, and a little higher, but I was pretty dunzino after all those pulls. I am confident in week two I will be able to throw some serious numbers up

5x8 Close Grip Bench. (185, 205, 225, 225, 225) Not bad I really wanted to keep this light and fast. I hate getting really sore from benching. for me I feel like I need to keep things really really fast. Another exercise I haven't done in some time

5x8 Low Row I did these will pretty light to moderate weight because I really wanted to feel the whole exercise. I kind of use this as a stretch and really try to stretch then extend. It was fun, light and Easy after a workout like this much needed.

2x100 YD sprint
Set of Single leg stadium hops (both legs)
2x100 YD sprint
Set of Single Leg Stadium Hops
2x100 Yd Sprints
Set of Double Leg Stadium Hops
2x100 YD Sprint
Set of Double leg Stadium Hops
Set of Double Leg Stadium Hops

These were done very rythmically (sp) with minimal rest between sets, very dynamic.

THROW UP!!!

ICE BATH

Muscle Milk

Contrast Shower

DEAD

[Sqeezemasterflash]

Hardcore workouts. What's your background, college thrower, masters thrower, etc.?

I dig the alternating no reverse and reverse throws. I tend to force the reverse on my shot throws, and it keeps me from really driving through the ball. Looks like this weekend's workout will be full of your ideas, between this and the double glides.

[DavinportESQ]

I am a Collegiate Thrower. I participated in my first highland games this past season with average sucess. I have very good strength but have trouble converting that into the throws. My goal this season is to not be stopped. I had a conversation with a other fellow thrower and we agreed that 65-70% of my training needs to be throwing, 20-25% lifting, and the rest is speed and plyo work.

Discus Stands

12 (6 NR 2.5KG, 6 R 2.0kg)
I do this alternating in the same 2x2 series in the shot put
6 1/2 turns (nr 2.5 kg)
6 BIG STEP NR (2.5 kg)
6 Big Step R (2.00
12 NR 2.5 KG
12 Full Throws (NR 2.5 kg, followed by R 2.0)
10-20 Full Throws R Alternating (2.5-2.0)

A really good workout considering the lifting day before. It was rainy and had a little technical issues but you would be amazed at how light the 2k feels after throwing the heavy weight. Dropped some really easy bomb when I lined everything Up. Cut Weight workout short because of Team meeting Feeling really fatigued from all the HEavy weight work

Goal in shot/disc is about 50 throws a day + hammer/weight workout

DZ

[MGZAJAC]

In our workout today, the 20# hammer began to feel lighter as both Dave and I were able to push them a bit more. Both Dave and I have problems in our turns as Dave oversteps his turns, and I understep mine. My understep is very profound when I do just turns. I tend to drift to the right of the throwing pad. Both Dave and I were having some problems on our 4 and 5 turn throws (One more turn than we do in competition). I was going to quick on turns 1 and 2 while Dave was still overstepping his turns (but thanks to his ginormous amounts of strength was able to overpower the 20# hammer) Once we switched to doing 3 and 4 turns, both of us were throwing very well as I had some short 20# throws out near the 48-52m range whilst dave was throwing the long 20# in the 45-48m range. Once we switched to 18# hammers, our marks went up considerably as I was throwing in the 55-57m range and dave was throwing in the 50-52m range. Upon switching to the 16# the bombs began to reign down on the road that is Key. Dave was dropping bombs with the 16 around the 55-57m (should i mention his PR is only over 170) range while I dropped a measured 65m bomb with several 60m+ throws to back it up. It was a great hammer practice for both of us!! Then hell decided to unleash itself and we headed to shot practice.

The shot practice started out a little rough as both Dave and I were extremely exhausted from the bomb dropping out at Key Road. Our 18# stands were going fairly well. I was having a little problem lifting the 16# for our reverses and Dave was just barely dropping his elbow limiting his distance from his normal bombs. Dave "big-step" drill are slowly progressing as he was actually standing at the end of the throw. The first half of my big-step drill I do pretty well, but I have a problem lifting the shot at the end of the throw. We progressed nicely into the rest of the workout. I will let dave finish talking about our shot workout, but "It was a great day for the Gamecocks" and the "Z" boys are ready to throw big!!!

[DavinportESQ]

Lovely,

1) October means two things Hard workouts and my Birthday (Which lasts roughly 1 week).

2) It is not supposed to be 95 F'n Degrees out, Last time I checked I don't throw in Africa.

Before I talk about today I will talk about Fridays workout. Due to my Birthday lasting roughly 1 week I was unable to post. On and Upward

Friday workout(specific strength)

18lb Overheads
18lb Underhands
1 Handed 35# weight throws (WOB Style) Left and right arms
2 handed Wob Style
1 handed Front, Left and right arm,
2 handed front left and right arm
Hammer style releases starting in with the weight behind head and just using one hand to finish the throw 35#
(this is done by holding hte acutaly weight up with the right hand with gripping the weight with the left hand.
Highland Style 1 turn
Highland Style 2 turn

All this is done with the 35. I like this for one because I get Highland game workouts while at track practice, and its a nice "middle" weight between the 28 and 56. I Get a good benefit of speed and specific strength

Weightroom

Bench Press-5x5 275 (again I really hate the tighness that i get in my chest and lats from going heavy, I try to maintain a constant speed, and yes I use the "p" pad)
Bradford Press3x8 Very light. (135ish)I like this for range of motion. You start behind the neck and then move in front and do push press style. (No legs) 4 front 4 back.
Squat 5x5 Medium weight. This was quit painful due to the previous night of Birthday celebrations, and the Volume. The load wasn't too bad and I tried to keep it at avery sturdy pace. Working Good depth, and posture.
1 legged box step ups. 3x8 I like these after suats I really drive off the left and get a nice flingy feeling. I used bands, I love Bands
Fat Bar Pull ups, Wide grip 40-50 reps. I do this and really focus on over extending my shoulders so they roll out. I do this for range of motion, its almost a stretch for me. For the past two weeks I cant do more than 5 reps at a time. This past week I used a band as some assistance to pull me up. I did 48 reps in sets of 8.

Streching followed By Birthday Party at Delaneys. The kilts were out as Georgen and I rocked them with PRide. I drank a few brews in honor of my Highland games friends.

Todays workout again was HOTTTTT!!!!!!

Mike described them well. I find the new workout already paying out huge dividends. I am getting close to the same results but my technique is improving rapidly. Last night I was even a little fired up about practice today.

AND AGAIN!
SOS





2 handed 35# Weight throws

[Roger Crazy Wolf]

Is there any way you can get together with Goergen and give some of us idiots video examples of these techniques that you do? I don't know what no reverse, reverse, full turn, full turn reverse, etc. look like. I know it would help my training if I could see what some of these drills are supposed to look like in real life instead of relying and the projectionist in my head. If you can't get video of them, no big deal, I'll just come down there and bother you in person.

[DavinportESQ]

Only if that is you running between the fox's on your Avatar?

[Roger Crazy Wolf]

Yeah, that's me ... I'm trying to avoid sunburn. I'll let you borrow my bathing suit if I can see some of those drills.

[DavinportESQ]

I will arrange sometime with Georgen to do a little filming in the next week.

Tuesday 10-9

Lifting day only

5x3x90KG Snatch
5x3x130KG Clean
All of the above were done from the floor as was last weeks. I figuired I had enough work from the floor. The next lift was supposed to be deadlift. I went ahead and did some back attack instead. I used light weight but really cranked on the bands.
Back Attack-Bands.4x10
Superset
DB Bench8x5
One Armed Row8x5

Running and Jumping Circuit

Overall a great training day. If was nice to drop the loading with this week being at 90% in 3x5. Next week will be called the "man maker" workout its back to 5sets of 5 at 95%. I feel like I will really hurt after next week, I am going to need to start mentally preparing myself.

DZ

[DavinportESQ]

I like to think of myself as a tough person, but todays workout even challenged my manliness. I had been fearing it since i saw it last week, but as the days grew closer I actually got a little fired up about challenging myself. Today was without a doubt one of the harder lifting days of my life. Luckily I am able to live to tell about it. Enjoy the pain and Agony that i will now experiance with you

All exercises from the floor

5x5-97kg-snatch.
5x5-135-Cleans
2x5 Snatch Grip High Pulls-up to 150 kg
3x5 Clean Grip High Pulls-up to 180 kg
5x8 Close grip Bench
5x8 Low Row

After every set i threw up a little bit in my mouth

Then I had complete submersion under the ice bath waters. I did this for 15 minutes while i tried to keep my heart from exploding.
Did I mention 6 tunnels and a bunch of stadium hops.

I had 2 really ineresting feelings/concepts I came up with today.

1) I could actually visualize myself throwing farther as i was going through the workout. I could see the dividends and seeing how much this is going to help me drop bombs when it counts. Because anyone can go have a great day, but once you have an appreciation for the blood(literally) sweat and pain (real men don't cry) you know that you are a better man then the next guy. I know right now that There is no one working harder than me

2) Accept the pain. right about my 2nd set of Cleans I really just said F" this, make it Go! I lost the control the care, the only thing that matterd was doing it. LAter I Realized I hit my shins so many times I was bleeding, and that I ripped about 3 calouses(sp). I embraced it, this was directly after my previous thought of understanding the concept of hard work. I knew from then on each rep counted to how far I was going to throw in the future

Challenge Yourself to new levels everyday, in each aspect of your life, you might be suprised in the results!

DZ

[DavinportESQ]

I know I havent been posting on here as much as I have liked due to school, training and Studying for the Grad Exam. Yesterday we had our max effort day. here are the results....

Power Snatch-125 Kg-Not bad I was thinking I could do more honestly. I had three solid attempts at 130. Very Close I am thinking 140 by the end of the year

Power Clean-150 KG. I was really happy with this. I wasn't even supposed to max this lift today. One of the guys on our team was doing it and I just walked up no warm up and Did it. Its nice to know you have that in the tank at any time.

Bench-435I have a torn rotator cuff. So I haven't worked up past 365 in a long time. My goal was to just go in and do 405 and be happy with it. One of the guys on the team got in my face and got me all jacked up. I put 435 on and hit it out the park.

Safety squat-Our coach said we could go for this because we had loaded our backs enough for the day. Had I known what I was in for I would have warmed up differently. I just did a lot of singles.-640-730-820 Then I went for broke and hit 910. I was pretty happy. I dont know what I could have really squatted, but this was all done with no knee wraps or anything. And I took 1 step off the pins and did it. I used hands a little at the bottom, but hey its 900 lbs.

PWO-Shake-50 wings-2 slices of pizza

I now feel like I got run over by a truck. But it was well worth it. Hope everyone has a happy Turkey day.

DZ

P>S I have to give a nice gentleman clap the the rest of the GANG that maxed out yesterday. They did some awesome stuff and the hardwork is definatly paying off. Lots of PRS Keep up the good work

[Bert Sorin]

Nice job Davin, Yeah 9 hundo is 9 Hundo however you cut it.

Strong like bull.

[goergen1]

:D Anytime you are gettin' close to that quadruple digit mark things are getting pretty serious. :cool:

[DavinportESQ]

The only thing more serious is Goergens pork butt and ribs....Notice HIS pork butt and ribs