The Scotpocalypse

[Matt V]

2/23/10 - 12:00PM - The VPC

Warm Up

A) Press w/ Fat Gripz (95%)
45x10, 105x5, 125x4, 145x3, 165x2, 185x1+0

B) Seated Floor Military Presses
45x20, 55x20

C) Chin-ups [30 sec rest]
Bwt x 1,2,3,4,5,1,2,3,4

D1) Kneeling Ab Wheel
Bwt (233) x 8,8

D2) Anderson Neck Exercise
Bwt+36 x 20, 20 (per side)

D3) Neck Extension w/ Harness
45 x 10, 10

Notes:

Smoked 185 easy - should have gotten two. The military presses on the floor were tough, not because of the weight, but because I have very poor flexibility. Seems like a good assistance exercise. Making progress on the chins, too.

[Matt V]

2/25/10 - 7:00PM - The VPC

Warm Up

A) Kneeling Jumps
Bwt (234) x 1,1; +10x1,1; +18x1,1; +25x1

B) Front Squat (95%)
45x10, 150x5, 175x4, 200x3, 225x2, 252.5x2

C) Wide Stance Squats
135x20

D) Romanian DL
175x3, 200x3, 225x3, 250x3, 275x3

E) COC Gripper 1/8" Strap holds
Tx4, #1x3, #1.5x2 then:
#2 + 0lbs x 1,1, #2.5 by assisted close

Notes:

Jumps, squats, and RDL's were easy. Fell off the grip wagon, and am trying to get back on.

[Matt V]

2/28/10 - 8:30PM - The VPC

Warm Up

A) Power Snatch (75%) [45 sec rest]
120 x 9 singles

B) Power Clean (75%) [45 sec rest]
165 x 9 singles

C) Shrug w/ Trap Bar
225x10, 315x8, 405x6

D) Bulgarian Split Squat
Bwt (234)+72x10,10,10

E) Reverse Hyper
230 x 12,12

[Matt V]

3/2/10 - 7:00PM - The VPC

Warm Up

A) Press w/ Fat Gripz (65%)
45x10, 95x5, 110x5, 125x5

B) Seated Floor Military Presses
45x20, 50x20, 55x16

C) Chin-ups [30 sec rest]
Bwt x 1,2,3,4,5

D1) Kneeling Ab Wheel
Bwt (234) x 10,8

D2) Anderson Neck Exercise
Bwt+36 x 15, 15 (per side)

D3) Neck Extension w/ Harness
40 x 15, 12

Notes:

Light week continues. I am pretty happy with the results from this offseason so far. I can match or beat any lift I made last year, and made progress in the important lifts. I gained a few pounds over last year with the same percentage of lard.

Even though I did not hit all my goals, I am ready for a bumper crop of PR's this season. The key to March will be balancing weightroom training and throws training. If I can't get the weight training to translate onto the field, then we have a problem.

Loch Norman draws near...

[Matt V]

3/15/10 - 1:00PM - The Park

Warm Up

A) Shot Put Sequence:
Toes to trig - 16lbs x5
Shot Put Step overs (1/2 stance) - x5
Shot Put Step overs (Braemar stance) - x5
Glide Approaches w/ shot - x5
Glide Puts - x5-7

B) LWFD Sequece:
Standing - 28lbs x5
Single turn - x6-8
Line Drills (3-5 turns) - x5

Notes:

First real throws in a long time. Very happy with the way things went. I feel stronger with the weight and shot, but my technique needs a lot of work. I wasn't going for distance, but I measured a few anyways and found that the distances were pretty good for me. Looking forward to more throwing, and getting bigger and stronger.

[Matt V]

Spent a week in the British Virgin Islands. Good stuff. Lots of hiking up steep hills to keep the legs strong. :D Followed that my a non-workout related chest injury that put me on the DL for a week. :mad: Ready to get back to normalcy..

3/18/10 - 8:00PM - The VPC
COC Grippers (3 waves)
Tx5, #1x4, #1.5x3, #2x1+1, #2.5x0 (1/8" miss), #1x4, #1.5x3, #2x0+2, #2.5x0+1, Tx5, #1x4, #1.5x2+1, #2x0+2, #2.5x0+1

Notes:

Took a good break from the Grippers and bounced right back. Took a good shot at the 2.5 - best effort yet. :) Hopefully will have it closed in the next two months. Can wait to start building sets and reps with the 2.5 on the way to the #3.

[Matt V]

3/20/10 - 7:00PM - The VPC

Warm Up

A) Kettlebell Snatch
18kg x 6,6,6

B) Power Snatch [45 sec rest]
110 x 12 singles

C) Hang Power Clean
135x5, 155x4, 175x3, 195x2, 215x1

D) Trap Bar Power Shrug
315x5, 365x5,5

E) Romanian DL
195x8, 215x8, 235x8

F) Neck Extension w/ Harness
35 x 20, 16, 12

[Matt V]

3/23/10 - 12:00PM - The Park

Warm Up

A) Stone Put Sequence:
Toes to trig - 16lbs x3
Step overs (Braemar stance) - x3
Glide Approaches w/ shot - x3
Glide Puts - x7-8

B) HWFD
Winds - x3
Single turns - x3
Line Drills (3-4 turns) x5

C) Hammer winds
16lbs x 10 x 5 sets per side

Notes:

Beginning to feel comfortable with the stone again. The 56 didn't feel heavy, just out of sync. Some line drills with the strap should fix that. Lots of hammer winds to get back in rhythm.

[Matt V]

3/24/10 - 7:00PM - The VPC

Warm Up

A) Push Press (65%) [45 sec rest]
95x3, 135x2, 155 x 12 Singles

B) Kneeling Jumps
Bwt x2, +5x2, +10x2, +15x2

C) Front Squat (85%)
135x5, 175x5, 205x5, 235x5

D) Wide Stance Squat
155x12

E) Reverse Hypers
230 x 12, 12

F) Chin-up Ladder
Bwt (235) x 1,2,3,4,5

Notes:

Figured I would have to lighted up the squats after vacation, but all the hill climbing must have worked, because the target set felt pretty easy. Everything else went well. Decided to go light and quick on the push presses after watching an old video of Bert explain force transfer during the stone put.

[Matt V]

3/25/10 - 8:00PM - The VPC
COC Grippers (3 waves)
Tx5, #1x4, #1.5x2+1, Tx5, #1x4, #1.5x3, #2x0+2, Tx5, #1x4

Notes:

Hands didn't feel fully recovered. Did a few easy waves. Need to find a way to work in some active recovery during the week.

[Matt V]

3/28/10 - 8:00PM - The VPC

Warm Up

A) Kettlebell Snatch
18kg x 6,6,6

B) Power Snatch [45 sec rest]
120 x 9 singles

C) Hang Power Clean
145x5, 165x4, 185x3, 205x2, 225x0

D) Trap Bar Power Shrug
315x5, 365x5, 405x6

E) Romanian DL
210x5, 235x5, 260x5

F) Neck Extension w/ Harness
35 x 20, 18, 11

Notes:

Pretty happy with this "pulls-centric" workout. Only disappointment was the Hang Cleans. I've avoid this exercise for so long I can't move a decent weight.

[Matt V]

3/31/10 - 3:00PM - The Park

Warm Up

A) Stone Put Sequence:
Step overs (Braemar stance) - x3
Glide Approaches w/ shot - x3
Glide Puts - x10-12

B) HWFD
Winds - x2
Single turns - x3
Two turns - x8

C) LWFD
Winds - x2
Two Turns - x8

D) Sheaf (16lbs) x 6

Notes:

Everything felt good. The weights were moving and the glide is coming together. Practiced spinning with the sheaf - lots of potential here once I can find my balance. Need to work on getting my feet in the right spot on the weights.

4/1/10 - 8:00PM - The VPC

COC Grippers (2 waves)
Tx5, #1x4, #1.5x3, #2x2, #2.5x0, Tx5, #1x4, #1.5x3, #2x0+2

Notes:

Doubled the #2 pretty easily. Gave the 2.5 a good scare. Hands were a bit sweaty and no chalk available, and the gripper moved a little during each attempt.

[Matt V]

4/2/10 - 8:00PM - The VPC

Warm Up

A) Push Press (70%) [45 sec rest]
95x5, 135x3, 167.5 x 9 Singles

B) Kneeling Squat Jumps
Bwt + PVC bar x 1,1,1,1,1,1

C) Front Squat (90%)
135x5, 175x4, 192.5x3, 220x3, 247.5x3

D) Reverse Hypers
230 x 14, 14

F) Chin-up Ladder [15 sec rest/rep]
Bwt (235) x 1,2,3,4,5

Notes:

Need to move faster on the push presses. After a bit of practice, managed to do some kneeling jumps with a PVC bar on my back - looking forward to adding weight to these. First squat sets were rough - final set felt a little heavy, but never in doubt. chins are getting easier.

[Matt V]

4/8/10 - 4:00PM - The VPC

Warm Up

A) Kettlebell Snatch
18kg x 6,6,6

B) Power Snatch [45 sec rest]
127.5 x 9 singles

C) Hang Clean High Pull
145x5, 165x4, 185x3, 205x2

D) Swiss Ball Situp
Bwt x 10, +8x10

Notes:

Classes and work knocked me out of rythmn. Moved in slow motion and cut it short. Time to regroup, and focus on throws leading up to Loch Norman.

[Matt V]

4/10/10 - 8:00PM - The VPC

COC Grippers (2 waves)
Tx5, #1x4, #1.5x3, #2x2*, #2.5x1*, Tx5, #1.5x3*, #2x2*, #2.5x1*

*miss

Notes:

Couldn't quite double the #2. Had a great attempt at the #2.5. Hands didn't feel strong. I need to find a way to help my hands recover faster.

[Matt V]

4/11/10 - 8:00PM - The VPC

Warm Up

A) Push Press (75%) [45 sec rest]
95x5, 135x3, 160x2, 185 x 9 Singles

B) Kneeling Squat Jumps
Bwt + PVC bar x 1,1,1,1,1,1

C) Front Squat (95%)
135x8, 160x6, 195x3, 230x2, 260x1, 275x1, 300x0

D) Chin-up Ladder [15 sec rest/rep]
Bwt (235) x 1,2,3,4,5,6

Notes:

Target weight in the front squat was easy, so I dunked 275 just to see how my training was going. Ran out of steam on 300, but 285-290 would have been in the bag. Front squat is finally moving the right direction. Won't be happy until I get over 400. Chins are getting easier, and push presses are coming along. Need more speed.

[Matt V]

4/18/10 - LOCH NORMAN GAMES

Weather: Perfect, light breeze

Division: B-ish

Open Stone
I still don't like the rock at Loch Norman. Got into a big hurry and couldn't produce any stretch. All arm and shoulder. Scored about 30'6", but fortunately nobody had much more success than I did, and I ended up in the top three.

56 WFD
Finally broke through the 25' barrier on my PR second throw. Upped it for a second PR of 26'1" on the third. Very, very excited about adding nearly 1.5' on my old best. Got some decent leg into it. More leg action and more speed will be my ticket to bigger throws this season. Won this event.

28 WFD
Could not find the right rhythm, but muscled out two over 50'. Satisfied, but I walked away thinking I left a lot on the table. Again, learning to use my legs better, and gaining speed are critical. Again, top three.

Heavy hammer
Ground was hard as a rock, so broken handles limited us to 2 rounds. Did not feel ready to use the spikes, so threw in cleats. Scored a decent (for me) 63'+. Ended up third.

Caber
Nice stick, maybe 19' or 20' and just over 100 lbs, I think. Wasted too much energy getting set on the first, then scored two 12:00's on my other attempts. Won the event over a very strong John Owen.

Sheaf
20-pounder. Passed at 16', cleared 19', and missed wide at 22'. Very dissappointing to have the height, but miss outside.

WOB
Passed 10', hit 11' on first attempt. First go at 12' was not close. Got the weight higher than the bar on other two attempts, but did not have the right trajectory (too far out). Not enough leg action.

Summary:
Won my division of 15, but I am not going to celebrate it, because it was more B group than A group. Some very strong dudes, like Travis and Johan and Glenn were in the other group on Sunday. I would have been hard pressed to have gotten 3rd with those guys. Still, had a lot of fun, and really enjoyed throwing in front of a big crowd with some good guys.

Goals:

I have a few goals for this year. I was very dissappointed in my lack of progress last year, but this is a new season.

16 lbs open stone - 40'
56 WFD - 30'
28 WFD - 60'
22 Hammer - 80'
16 lbs sheaf - 30'
56 WOB - 13'

Some of those might be a tall order, but I need to raise my expectations. I wouldn't win the A's with those numbers, but at least I would be in contention. Time to step it up...

[Matt V]

4/22/10 - 8:00PM - The VPC

Warm Up

A) Clean Grip Snatch (65%) [45 sec rest]
95 x 3, 115 x 12 singles

B) Push Press Behind Neck (65%) [45 sec rest]
115x3, 135x3, 160 x 12 singles

C) Front Squat (85%)
135x8, 160x7, 185x5, 215x5, 242.5x5

D) Swiss Ball Twists
+8x6, +16x6, +22x6,6

Notes:

Cleans were easy. Push Press was a little sloppy. And Front Squats were a lot harder than they should have been. Not unhappy with the work, just feeling a little beat up. Nothing a foam roller and some good nutrition can't fix.

[Matt V]

4/25/10 - 8:00PM - The VPC

Warm Up

A) Kettlebell Snatch
24kg x 6,6,6

B) Trap Bar Deadlift
135x5, 185x4, 225x3, 275x2, 315x1, 365x1, 405x1, 435x1 (PR), 450x1 (PR)

C) Kettlebell Turkish Get Up
24kg x 2 sets x 3 per arm (alternating sides on each rep)

D) Reverse Hyper
230x15,15

E) Pull Up Ladder
Bwt (235) x 1,2,3,4

Notes:
Very excited about the Trap Bar Lift. Broke my PR easily, and finally beat the lifts I was putting up at 18 before I injured my lower back. In hindsight, I should have done 470 for double bodyweight. Oh well. Have my sights set on 500 this year and 600+ next year. :D

[Matt V]

5/1/10 - BRIDGEPORT, WV HIGHLAND GAMES

Weather: Sunny and hot
Division: A

Open Stone
Very nice rock, but very poor throws. Maybe I got intimidated by watching J. Gillingham sling it 48+. My glide is pretty awful. Got 33'+, but I think its time to go back to the South African. I feel I can get more separation that way.

56 WFD
Put all three in the same hole on the field - literally. 25'7", 25'8", 25'7". First time I've throw over 25 on all three attempts. I think with some work on the cast and more aggression at the trig will mean an extra 2-3 feet.

28 WFD
Dude, where's my balance? I was falling all over the place on this one. 49'+, but ugly, ugly, ugly. I need to work on the foot work here and find the rhythm again. Once I get my feet set and find the grove, I can get back 5' or so.

Light hammer
Throwing the 16 was like a birthday present. Had higher expectations than 81', but, it is nice to get a score in an event I don't usually get to do. Really just an upper-body throw. No hips, no legs, and therefore no distance.

Caber
Holy crap! One serious piece of wood. I have to estimate this one at 19' and ~140lbs. KO announced to the crowd that it was 170lbs! Obviously, not that heavy, but very hard even to stand up. Not even Dickens and Collins could turn it. Got credit for 45-deg, but the stick just overpowered me.

Sheaf
Finally, an event I'm not lousy at! Knocked out 21' and 24' like clockwork, then cleared 27' for a new PR! :D I think that using the 20-pounder at Loch Norman helped. Took three potshots at 30', but wasn't close. I think 28' will fall soon, and 29' is not unreasonable. Gillingham used my fork, and cleared 33' by a huge margin, so I know it is not my fork that is limiting my throws!

WOB
No PVC here, just a steel crane arm. Passed 10', cleared 11' nicely, then nailed 12' on my first try! Tied my PR. 13' was not close, but the 12' was high and clean. I think some form adjustments and practice will make 12' automatic for me, and might earn 13'.

Summary:
Forgot to check the overall, but probably toward the bottom of a very strong A group. Happy overall with my result, and enjoyed the trip up to WV. The Games were very successful, the field was very good, and the athletes were treated wonderfully. Highly recommended. Nice to meet some of the top guys in the Mid-Atlantic region of the country. Learned a lot, and KO did a solid job announcing the contest. Can't wait for the next one.

[Matt V]

5/6/2010 - University of Maryland and York Barbell

Had good workout at UMD, then took a pilgrimage to York Barbell. It was neat to finally get up there. Lots of neat memorabilia, photos and old weights. Feat weak, surrounded by all that cool gear, but got some motivation back.

5/11/10 - 5:00PM - The VPC

Warm Up

A) Walking Hammer Drills
3 sets per side

B) Kneeling Jumps
Bwt (239) x 12 singles [45 sec rest]

C) Trap Bar Deadlift
210x5, 255x5, 300x5, 345x5, 390x5

D) Pushups - Feet elevated on Swiss Ball
Bwt x 15, 15, 15

E1) Anderson Neck Rolls
Bwt+18kg x 10, 9, 8

E2) Swiss Ball Sit-up
Bwt+10 x 10, 9, 8

Notes:
Decent workout. Walking hammer stuff was tough. Form on Trap Bar lifts was pretty poor. Pushups were as much an ab exercise than anything else. And I am bound and determined to do kneeling jumps with a 45-pound bar before the end of the season.

[Matt V]

5/12/10 - 8:00PM - The VPC

COC Grippers (2 waves)
Tx5, #1x4, #1.5x3*, Tx5, #1x4, #1.5x3*, Tx5, #1x4, #1.5x3*

*miss

Notes:

Been slack on the grip training, so it was time to hit the grippers again. The 1.5 was way harder than it should have been. Did 3 waves with easy grippers.

[Matt V]

5/14/10 - 7:00PM - The VPC

Warm Up

A) Hang Clean-Grip Snatch
45 x 10, 95x3, 115 x 12 singles

B) Push Press w/ Trap Bar
45 x 10, 95x5, 115x5, 135x5, 165x6

C) Bulgarian Split Squat
Bwt (239) x 10, +72 x 10, 9

D) Reverse Hyper (single leg)
180x7,6,6

E) Swiss Ball Med Ball Twist
22x10,10,10

5/16/10 - 12:00PM - The Park

Warm Up

A) 22lbs Med Ball Overhead Throws

B) 22lbs Med Ball Twist Throws

C) 16lbs Open Stone Practice

D) 16lbs hammer practice

E) 28 WFD Drills

Notes:

Pushed the med ball throws pretty good - trying to get more carryover from my gym lifts. Transitioning from the glide back to the south african on the stone. Practice went pretty well - better footwork will mean more stretch, and therefore more distance. Hammer boots are coming along - might be time to try them in competition.

[Matt V]

5/18/10 - 6:30PM - The VPC

Warm Up

A) Kneeling Jumps (Single Active Arm)
Bwt (239) x 10 singles [45 sec rest]

C) Trap Bar Deadlift [90% training max] (Barefoot)
230x3, 275x3, 320x3, 365x3, 415x3

D) Pushups - Feet elevated on Swiss Ball
Bwt x 18, 18, 18

E1) Anderson Neck Rolls
Bwt+18kg x 10, 10, 9

E2) Swiss Ball Sit-up
Bwt+10 x 10, 10, 10

Notes:
Good workout. Trying to make progress on the jumps with more hip involvement - only swung one arm, put the other behind my head. Trap Bar Lifts were solid. Felt good in barefeet. Video review shows I need to work on my hamstring/hip flexibility - getting a slight round in the lower back. Can't wait to put that 5th wheel on the bar.

[Matt V]

5/19/10 - 8:00PM - The VPC

COC Grippers (2 waves)
Tx5, #1x4, #1.5x3, #2x2*, Tx5, #1x4, #1.5x3, #2x1*, #2.5x1

*miss

Notes:
Much better than last week. Got some solid closes with the #2 again and gave a good squeeze on the #2.5 left-handed.

[Matt V]

5/23/10 - MINT HILL HIGHLAND GAMES

Weather: Overcast, rain, then sun
Division: A

Open Stone
What an embarrassment. The grass was wet and slick, and I wore the wrong shoes. That combined with a lack of practice (talent?), cause big problems. Fouled over the trig twice! (quit watching the throw!) Took a lousy braemar to end my run. Sub-30' :(

56 WFD
Had serious balance and timing issues. Very unhappy follow up to the stone debacle. Only in the 23-24' range.

28 WFD
Two ugly throws and then the lights finally came on and I put one out over 50'. I think more footwork drills will help, and once my feet are in the right place, I can apply some power.

Heavy hammer
Put on the spikes for the first time and let it rip. Had low expectations after the stone and weights went so poorly. First throw was the best - a PR tie of 67'+. I was shocked and elated. Followed by trying to hard and developing a case of T-rex arms.

Caber
Anything had to be better than that thing we used in WV. Sure enough it was my old nemesis - the 120+ that I've seen three times now. Dumped the first after a lousy pick. Gave the second a decent pull, but had no momentum. The third was good, pulled early enough, but not enough power.

Sheaf
Was looking forward to the sheaf (as always), but a burst of rain hurt my confidence. At 20', threw the bag right into the underside of the bar. Repeat-good. Cleared 23' no problem, then took out 26', thinking that it was only 24' - didn't know we were going up 3' per round. Took three potshots at 29', but again, not enough power. Pretty happy that I can 26'+ regularly on the sheaf. Would like to be averaging closer to 30' by the end of the season.

WOB
Had high hopes, but after an automatic 11', hit the front of the bar three times at 12'. Back to the drawing board.

Summary:
Finished 9th of 10. 1.5 points from 8th. While I wasn't DFL, I could have done better. I need to work on more drills, and get my strength up. I am not happy with my progress so far, and it is time to reevaluate my strategy.

[Matt V]

5/24/10 - 6:30PM - The VPC

Warm Up

A1) Press off Rack w/ Fat Gripz [3110]
45x8, 95x5, 115x5, 135x5, 145x5

A2) Chin-up [3011]
Bwt (239) x 3,3,3,3

B1) Trap Bar Shrug [1012]
225x12, 275x10, 315x9

B2) Rear DB Laterals [201]
8 x 13,13,12

C1) Anderson Neck Rolls [202]
Bwt+18kg x 10, 10

C2) Neck Extension w/ Harness [202]

C3) Swiss Ball Sit-up [211]
Bwt x 10, 10

Notes:
Gonna try playing with tempo for a while, also, tried to slow down the eccentric on a lot of exercises - making things more deliberate. Used my wristwatch with a 1-second beep to keep rhythm. I have a sneaking suspicion that a significant part of my strength gains have come from form breakdown. Tough on the ego, but it should be easier on my joints.