The Overtrainer

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Snatch: 130x12x2, 45 seconds of rest between sets
High pull: 185x4x8
Back squat: 315x3x8

NOTES
I've been so tired this entire week but I forced myself to do the workout. Focused on the catapult technique in the snatch, got some good reps in on the 4th-7th sets, after that it went downhill. The less technical exercises went better which indicates mental fatigue and not physical. Can't wait to throw tomorrow, the weather is supposed to be nice.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x14
Hammer: 19x14
HWFD braemar: 50x4
HWFD: 50x8
Caber: 5 attempts, 1 turn :D

NOTES
Weather was beautiful but my throws were lacking a little. I didn't have all the explosion I am accustomed to but I was able to get a hold of one or two throws. I tried the 'cheater' technique (I call it this in honor of how Bert refers to Mike P.) in the hammer, a spike on the right foot and no spike on the left, and my throws were a little short. Maybe this will just take some time to get used to but I don't think I'll use it at my first game in two weeks ... not enough practice time. I haven't put in much time with the shot, think I'll do some throws tomorrow.

We have two track meets next week so I had to determine who I am taking by testing the kids. I am feeling better about my throwers: my top male threw the shot nearly 37' and the disc 98'. My top female is at 30' and 89'. These aren't great numbers but I think they're pretty decent considering that these are just standing throws. Once I see the standing throw numbers level off I will introduce the glide and the full spin in shot and discus respectively. By the time districts roll around I think I can have the boy over 40' and around 130' and the girl at 35' and 115'. The best part is the boy is a junior and the girl is just a sophomore.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x12
Pivot throw: 16x8, 14x4

O LIFTING
C&J: 135x3, 185x3, 225x3, 275x1, 305x1, 325x1, 335x1, 345xmiss
Good Morning: 275x3x10

NOTES
Threw this morning and it went okay, managed to throw the 14 further from a stand than I have before but the 16 is still about the same. C&J went well but 335 was ugly. Spent a lot of energy on the clean and almost missed the jerk then missed 345 badly. I think I was happy with 335 and didn't have it together mentally to go after 345 ... I tend to do this a lot in practice. I have noticed a trend that I am good for about 5 or 10 kilos more in competition than I can get in practice; 160 kilos sounds like a good C&J. My traps are already sore but I'll have plenty of time to recover, two track meets this week and they are both on lifting days.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 16x12
Standing throw: 16x6, 14x3
Step through throw: 16x4, 14x2
SA throw: 16x6
WFD braemar: 42x6, 62x4

NOTES
Two track meets this week combined with work means no time to do anything and too tired if I did have the time ... I don't know where Jarred finds the time or the energy. Throwing today was a little messy but I had to throw, my first game is in a week. My step through throw is only about a foot less than the SA, I need more pivot and drive off the right foot. When I can remember to block, things go well but I am focused on turning the right knee in and dragging the shot through the ring; one thing at a time. Not going to lift heavy this week, when and if I have time to lift. I have another track meet on Tuesday, hopefully my throwers will have shown some improvement.

[Roger Crazy Wolf]

Tap test: ??

THROWS
Sheaf: 16x8
Hammer winds: 26x6, 16x4

NOTES
Haven't felt well since Sunday, tried to workout last night but my head exploded. I had to do something tonight because I'm a fat out-of-shape load. First game of the season is this weekend and I can't let Jarred beat me! Although I am rather looking forward to his improved LWFD (self touted) if he can find his way from Manning to Sumter ... I read somewhere that he has a difficult time with directions or some such nonsense. Anyway, today was St. Patty's day and I wasn't wearing any green, then I sneezed during the hammer winds and my problem was solved! We have another track meet tomorrow, I'm going to try and workout on Thursday but keep it light and hopefully I can perform well on Saturday.

[Roger Crazy Wolf]

Tap test: 75

THROWS
Overhead throw: 16x4
Standing throw: 14x4
SA: 14x3

NOTES
I started to feel better so I did some light throwing before the game, nothing too taxing.

[Roger Crazy Wolf]

Tap test: 76

GAME DAY
Stone: sucked
HWFD: still sucked
LWFD: average
Hammer: felt like it should have gone further but didn't
Caber: lucky my head didn't explode and I didn't leave mucous all over the field
Sheaf: eh, average
WOB: average, it hurty the thumb

NOTES
Very frustrating that I work hard at the stone and I'm not doing any better in the games. Nothing left to do but blame Bert ... no, I just need to keep at it and I'm sure I'll get better. Overall, considering my physical condition and this being the first game of the season I had a fairly steady but average performance. I plan to do mostly drills for the rest of the season, leaving the full throws to the games. I got excited earlier in training because after weeks of nothing but drills I did some full throws and they went really well. So I worked on the full throws and the distances came back down ... I also need to hit steady workouts.

[Bert Sorin]

Roger, I noticed that your tap test numbers went down leading up to the contest. HMMMMM? Could this been due to the illness? Probably. Otherwise you could have had life stresses. Come up and train with us sometime. Matso and his bro will be in town today thru wed. 5pm as usual.
Bert

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
RDL: 185x10, 275x3x5, 325x3x5
Hang snatch: 95x5x5

NOTES
Just wanted to do some light lifting to see where I am ... low back was sore but after I got that worked out things went well. Didn't do too much due to time constraints and energy limitations.

During track practice this afternoon I decided to take a 400 just to see where my lung capacity is ... it wasn't pretty. It took me two minutes to complete just one lap and I could still feel tightness in my chest after about 200 meters. I expect that once I get all of this lung butter gone I'll do better but I could stand to be in better cardio shape. I'm not gunning for a 60 second 400 but I would like to get my 100 time down to around 12.

Yeah, my tap test numbers have come down due to not getting enough rest which probably cause the head cold. In reality I didn't expect to perform my best at this past game but I did want to do better in the stone. I hope you don't think I was really blaming you, Bert, that was just a joke. I won't be able to get away to come workout with you guys until Masters week, that's when our spring break is around here (first full week in April). But during that week I'll make it down to train a couple of times.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Overhead throw: 16x6
Standing throw, no reverse: 14x8
360 spins: 32x3
WFD Braemar: 32x10
Single spin, drop, sprint: 32x4

NOTES
Didn't have time for much tonight but I felt I got some decent work in. Figured out some arm angle problems in the WFD and tried to correct those. I threw some bombs in the overhead throw but my standing throws didn't go well ... what does this mean? When my overhead throws go well I expect my other throws to go well but that didn't happen tonight and I need to figure out why.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Sheaf: 20x10
Cobras: 28x4 each side
Hammer winds: 28x10
360 spins: 62x3
Braemar throws: 62x5

NOTES
Feeling a little bit better, shouldn't have worked out though, I had too much to do. Oh well, it refreshes the mind. I have to relax the arms more on the cobras and hammer winds. Those 360 spins and braemars are tough with that much weight but hopefully I am getting stronger out of the back.

[Roger Crazy Wolf]

Tap test: 80

NOTES
Tonight I did some yoga, dammit! I hope to use this for some deloading but it is tougher than it looks.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Standing throw, no reverse: 12-20 x about 20-30 throws

O LIFTING
Back Squat: 135x10, 225x5, 275x5, 315x3, 365x3, 415x3
Cheat curl: 155x3x10

NOTES
In the shot, I just wanted to focus on driving the right hip through and standing up tall at the delivery. I wanted to get rep after rep so I pulled all of my shots out and was able to get 6 throws in a row ... I felt I did the best with the 18, which was odd. I'm just trying to get a feel for lifting again without hurting myself, 415 in the back squat was heavy enough.

[Roger Crazy Wolf]

Tap test: 81

LIFTING
Bench press: 135x12, 225x5x5, 45 seconds of rest between sets
Dips: Body weight x5x10

NOTES
Just did some work while the track athletes were in the gym doing their workout. Did the bench press after the kids left which meant it was after the dips ... did not feel strong or explosive.

If you plan on getting old, I don't reccomend it. For the past week or so my left knee has been swollen and hurting for no apparent reason. I have not been hitting the weights hard and have not felt any discomfort while working out or throwing.

[Roger Crazy Wolf]

Tap test: 78

LIFTING
Bench press: 135x12, 225x5, 275x3x3, 295x3
Pull ups: Body weight x5, 5, 5, 4, 4
Dips: Body weight x3x10

NOTES
We were confined to the indoors because of the rain, it was rather interesting to have 40 kids rotate through a small weight room. It's very hard to watch that many kids and insure they are all using proper technique. After they were done, I did a little lifting, nothing much. Felt a little stronger than last time but still weak like a little kitten.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Sheaf: 16x14
Cobras: 28x4 each side
Hammer winds: 28x8, 16x8
360 spins: 56x3
WFD Braemar: 56x6
WFD single spin and drop: 56x3
Caber: 4 attempts, 3 turns

NOTES
Didn't feel all that loose or explosive so I focused on staying long in my throws and being fast at the end. In the WFD throws I found that I wasn't keeping a long radius; when I came to the front to deliver I came straight through instead of keeping the weight away from me following a circular orbit. When I kept the big orbit there was an increase in distance by about 10%, now I need to work on release angle. Even though I turned the caber three times it still didn't feel right; I didn't feel like my pull was fast enough.

[Roger Crazy Wolf]

Tap test: 83

O LIFTING
Front squat: 135x8, 185x5, 225x3, 255x3, 275x3, 305x1, 325x1, 345x1
Step up: 135x4x10
Slosh pipe carry: 3x40 yds

NOTES
I'm trying to get back into the lifting groove and I'm depressed by how weak I have gotten. 345 felt really heavy in the front squat and I was very wheezy in the step ups (I have a lingering lung infection). The slosh pipe really took it out of me as my low back fatigued very quickly today.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Did some stone and LWFD, didn't keep track of reps

LIFTING
Did some full and hang snatches and clean curls, didn't keep track of sets or reps.

NOTES
Got together with Bert at Sorinex to get some help with my throws, the stone specifically. Half of learning anything technical is knowing what you are doing wrong, the other half is knowing how to correct that. I came away with a lot to work on and I was actually able to do some things half way correct so I know what that feels like. Also picked up a couple of bonus things in the LWFD. After we finished the throws we did a little lifting, Bert did more than I did. I will be back at Sorinex on Wednesday to learn some more.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x8
Stand throw, no reverse: 14x6
Stand throw: 14x6
Toeboard throw: 14x6
360 spin: 28x3
WFD Braemar: 28x6
Single spin throw: 28x3
Full throw: 28x2
WOB: 56x6

NOTES
Cold and windy does not make for good motivation but I wanted to work on some things I learned with Bert. I know that I didn't get every throw correct but I could feel when I did get one closer to what it should be. In the standing throw with the reverse I was getting frustrated because I was rushing to the front and my throws were terrible (just like my normal throw). I relaxed on my last few throws and decided to go at about 75% ... those turned out to be my furthest throws of the day. I tried the little change in the LWFD that Bert showed me and as I progressed I wanted to see how I could apply it to the full throw; again, about 80% effort in the full throw and it went further than most of regular throws. This is making me hungry from more knowledge ... feel sorry for bert on Wednesday because I will want to pry more out of his brain.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Sheaf: 20xsome
WOB: 56x about 6

LIFTING
Cleans: worked up to 255
High pulls: 205 x some

NOTES
Went to Sorinex to get in another workout and learned a lot more about throwing. Didn't really keep track of sets and reps, just tried to go through it by feel. As soon as I got home I wrote down everything I could remember that Bert told and showed me. There was a lot there and if I implement these exercises and technique changes I think I wil be a better thrower.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x12
Standing throw no reverse: 14x12
Standing throw w/reverse: 14x6
Village People hammer throws: 19x8
Hammer winds: 19x4

NOTES
Nice day, tried to apply some things that I learned yesterday. On some throws, shot and hammer, I could feel the soreness in my midsection. That soreness told me two things: I did some of the drills correctly yesterday and I was hitting some better technique today. I have to keep things slow and deliberate at this point until the technique locks in.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Stand throw: 14x4, 16x8
Sheaf: 16x7, 20x7
360 spins: 56x3
WFD Braemar: 56x6
WFD single spin: 56x6

NOTES
Took yesterday off and didn't do a whole lot today. Focused on using the technique improvements I learned from Bert. There were a few tosses with the 16# sheaf where I had the bag moving really fast at the end. Putting the focus on the last pull and getting the weight elevated in the WFD helped, it gives me hope that my distances will be better and more consistent in the future. Now if I can just stay strong through the throw and keep a long radius I'll finally be getting somewhere.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Front Squat: 135x8, 185x3, 225x3, 275x3, 305x3, 325x1, 355x1, 375xmiss
Step up: 145x3x10, 145x5
Turkish get up: 35x3x3

CONDITIONING
Sprints: 20 yds x 10
Backward sprints: 20 yds x 10
Single leg hops: 10 yds x 3 each leg

NOTES
Front squat was weak, I had hoped to go heavier than I did. I couldn't quite get through my last set of step ups, my conditioning wasn't there. I took some time between lifting and conditioning and didn't go any harder than about 75%. As I feel better, I will pick up the pace.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Stand throw, no reverse: 16x8, 14x8
360 spin: 28x3
WFD braemar: 28x8
WFD single spin: 28x8
WFD: 28x3
WOB Side sling: 42x3
WOB spin: 42x4

NOTES
I don't feel like I'm getting any better at the stone (shot) but I'm going to keep doing the drills and other things I learned from Bert ... eventually it will all lock in. The LWFD felt really good, I hadn't planned on doing the full throw but my distances on the single spin intrigued me. I wasn't able to put everything together yet but the changes I have implemented made a difference. I didn't want a heavy session with the WOB so I used the 42.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Clean: 170x12x2, 45 seconds of rest between sets
Front squat: 215x2x10, 215x8, 215x6

NOTES
Didn't have a lot of time so I didn't get to do everything I wanted to. I was hoping for better in the front squats, ideally 4 sets of 10, but the core is weak. This seems to be the first place to get weak if I don't keep up with my work outs. I have a lot of work to do if I want to accomplish big things.

[Rory]

Accomplish big things?? What are you, running for office or something? If so than you definitely need to work on your second pull. I think that will situate you perfectly in the primaries...

Seriously though, what upcoming games are you participating in? It would be great to compete with you in one. Or maybe throw with you at the compound sometime?

[Roger Crazy Wolf]

HA! Second pull ... good for politics ... funny!

By 'big things' I mean I'm done with being average in O lifting and Highland Games and I want to set myself up to achieve my potential. I'm trying to get in at Mint Hill since the date was moved to May 23 but I haven't heard back from the guy running the game. After that I don't know, maybe Blairsville, maybe Clover, maybe Greenville if they still have spots open. I'm open to doing any game, if you pick one that you're going to let me know and I'll see if I can make it. I need to compete against you soon while I may still be able to beat you so I can say 'You see that pro-thrower out there? His name is Rory and I beat him in a game once.'

Also let me know when you can make it down to Sorinex and I'll meet you ... I've been able to make it there with a little more frequency than I have in the past.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Sheaf: 16x7, 20x7
Hammer: 22x14
360 spins: 56x3
WFD Braemar: 56x6
WFD one spin: 56x4

NOTES
Everything went okay today except that I felt slow. In the hammer I'm 'Y-ing' to the sector better but I'm not lifting at the end. I was able to keep my radius long and stay strong to my left side on the release; this made a 5-10 foot difference in my distances. Now I need to get more speed by pushing out over my knees more.

[csuthrower04]

Hey Roger,
Are you going to the Savannah Games?

[Roger Crazy Wolf]

I don't even know when they are ... besides, I don't think I'm welcome there.

I'm trying to get in to Mint Hill since the date was moved to May 23 but I'm not hearing back from Scott.

Hey Jarred, do you want those links to cheap track and field equipment?

rcrazywolf@att.net

[Roger Crazy Wolf]

Looks like my post for Sunday didn't show up ...

Tap test: don't remember

O LIFTING
Overhead squat: 135x6, 165x3, 185x3, 225xfail, 185x3x3
Good morning: 185x15, 225x4x10

NOTES
My right shoulder has been bothering me for a little while and the pain didn't allow me to get the bar in the right position thus the fail at 225. I moved the weight back down to try and get some more work in, 185 was tolerable. After the good mornings I felt like I was going to do a technicolor yawn so I didn't do anything else.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x8
Stand throw, no reverse: 14x4, 16x8
Hammer winds: 26x7 sets
360 spin: 62x3
WFD braemar throw: 62x6
WFD single spin: 62x3

NOTES
I was trying to gain strength in the proper positions: staying strong and upright on the hammer and keeping a long radius upon delivery in the WFD. I notice a difference in muscle activation which translates to a distance improvement ... my core should be sore tomorrow based on how much I was feeling it work today.

[Rory]

Roger,

Do you think lifting a heavier implement indeed gets you stronger in the throw? I have heard mixed reviews about lifting heavier implements while training. Some people say it throws off one's timing. What are your thoughts?

[Roger Crazy Wolf]

Can 'O worms my friend, can 'o worms ...

I am aware of the opinions that throwing heavier things can throw off your timing, which is why I did do some research on it.

From what I have gathered, it is dependent on how much you deviate from your normal throwing weight. I have settled on a 10% heavier weight and no more. This means my heavy 56 is 62 and my heavy 28 is 31. I don't think this is enough weight to throw off my timing. Now, consider the increase of torque (force perpendicular to the direction of motion, T=rxF) at arm's length with a minimal increase of 6 pounds or don't, I can give you some numbers for visualization instead. On a very simplistic basis, if your radius is 1 meter (about 3 feet) and your force is 250 Newtons with a 56, your torque is 250 N-m. Now increase the force by 6 pounds to 276 Newtons and your torque is now 276 N-m. This seat-of-the-pants calculation is not correct at all (you'd have to invoke inertia and angular acceleration to get true force and I didn't feel like slogging through those on a Friday night) but you can see that a small increase of 6 pounds (2.7 kg) nets a 26 N-m meter increase in torque and that's the force that one has to work against to get stronger in the throwing positions. This is assuming, of course, that you are moving the 62 at nearly the same velocity you move the 56.

I think there are degrees of this type of training. I have seen shot put training that advocates picking a distance that you want to achieve and adjust your weight so that you can throw that distance. Then slowly increase the weight of the implement while still being able to hit that distance with a step increase of no more than 5% of the current weight. Then you can go to the other extreme of using weight that is about 20% heavier than your normal throwing weight. I saw one study where baseball pitchers threw a 10% heavier ball, a normal weight ball and a 10% lighter ball for about 6 weeks in a training regiment and increased the velocity on the normal weight ball by 8% during that time period (a watered down version of conugate training, maybe?).

You have to be smart about it and not use the heavier weight on a frequent basis because at some point you will get decreasing returns. You have to be strong enough to keep good technique in order for this to work. If you can't keep good form then you have to use lighter weights, this goes for any type of training. I have found that wearing a weight vest to alter my body weight by as little as 8% threw off my timing much more than using a heavier weight.

Are you still awake?

I hope this helps and everyone can feel free to disagree.

On a personal note, I'm going to Mint Hill to throw on May 23 (WOOO HOOO!) and if you want to compete I can give you the email addy of the guy you need to register with.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Sheaf: 20x8, 16x8
Hammer: 19x7, 22x7
360 spins: 50x3
WFD Braemar: 50x6
WFD single spin: 50x3
HWFD: 50x3

CONDITIONING
Slosh pipe carry: 4x40 yds
Box hops: 5 sets of 20

NOTES
It took me only 5 years but I think I have the sheaf figured out. I wonder if this new technique would have worked for me when I first started or if what I went through was the only way to get here. Hammer was flat, I was working on a long radius and I wasn't pulling all the way up with my release. WFD was very encouraging; I didn't look at any distances until I was through and I was happy with what I did. On the last three full throws I didn't lift up at the end and was throwing worm-burners, but those worm-burners were still far. Now I just need to lift at the end and go from there.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Incline bench: 135x2x10, 185x10, 225x2x5

Overhead squat: 135x5, 165x3, 185x3, 225x1, 245x1, 265x1*, 275xfail, 225x5
Step up: 155x3x10

NOTES
I know it may seem counter-intuitive to start with incline bench but I wanted to get my shoulders warmed up in order to have a productive overhead squat. I focus so much on getting my lower body warm that I forget my upper body is also involved in my lifts. OS went better, but I do want to reach a point where I'm doing 225 for sets of 10. I didn't get all the way in the hole on the set at 265 and dropped it as soon as I stood up so it wasn't a clean rep but I still counted it.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Standing throw, no reverse: 16x8, 14x4
Standing throw: 16x8, 14x4
Full throw: 14x5
360 spin: 28x3
WFD Braemar: 28x6
WFD one spin: 28x3
LWFD: 28x3

NOTES
Shot sucks, it feels like I'm not getting better. The thought actually passed through my mind to not spend so much time on this and spend more time on other things and get better at those. LWFD went well until the full throw. I could feel that I was generating more force but the ring was slipping out of my hand so my release was early and low. Despite throwing more worm-burners, I was pleased with my speed and power. Maybe it just took a while for my body to come around ... maybe next time I'll do shot second or last in the rotation instead of first.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Back Squat: 255x12x2, 45 seconds of rest between sets
Power clean: 185x3x6

NOTES
Real tired tonight, didn't feel up to working out but pushed through. The back squat nearly wiped me out and the power clean finished me off. I was supposed to do overhead squat as well but it didn't happen. Our region track meet is tomorrow and I expect that will further serve to drain my energy.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 20x7, 16x7
Hammer: 25x7, 19x7
360 spin: 50x3
WFD Braemar: 50x6
WFD one spin: 50x3
HWFD: 50x3

LIFTING
Incline bench: 135x15, 185x10, 225x5x5

NOTES
Throws went fairly well, trying to set in the new sheaf technique. My hammer release was higher than last time but still not happy with my radius and overall technique. WFD went very well, I'm generating more torque in the spins but I'm not pushing the right hip enough ... my release needs to be higher. I had a high release on the braemar and single spin but with the increased torque on the two spin it flattened out, gotta fix that. I hope this all translates to the field come game time, three weeks until Mint Hill.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Overheadthrow: 16x8
Stand throws: 16x6, 14x6
Stand throw with reverse: 16x6, 14x6
South African: 14x4, 16x4
Standing WOB: 56x3
Spinning WOB: 56x6

NOTES
Shot was hit and miss. I think I need to take a day and do 100 throws to try and get the technique correct ... I don't think I'll do a full throw again until competition time. The spinning WOB went well, I did lose the grip on one and ended up on my ass. A common theme has been showing up the past few weeks; increased force on the weight but not able to finish in the correct position. I have to fight the natural wont to slow down so I can end in the right position, I gotta press on and get things right.

On a HS track note, we had a total of 12 athletes qualify out of region to go to lower state. Our girls placed third in the region which isn't bad, but it gets better when you know that we had only 10 girls compete. 2 of the 3 throwers I took qualified: 1 boy and 1 girl. The boy is a junior and this is his first year in track, he placed third in both the shot and discus. The girl is a sophomore and she placed second in discus and third in shot. Our boys team totaled only 26 points and my thrower was crowing that he was responsible for nearly half of the team points ... he may get humbled at lower state.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Stand throw: 16x12

O LIFTING
Rack jerk: 135x2x8, 185x2x5, 215x3, 235x3, 265x2x3
Clean curl: 155x3x10

NOTES
Long weekend, still fairly tired. Had the 3A state track qualifier on Saturday and we had two kids qualify for the state finals, none of them were throwers unfortunately. It was good for my throwers to see good throwers competing at a high level, they now know that winning a little dual meet isn't good enough ... they are hungry for next year.

I was supposed to go heavy in the rack jerk but I wanted to work some bugs out and I haven't done rack jerk in a while so there was a little trepidation as well. 265 for 2 sets of 3 was enough to satisfy me tonight. When track is over I should have more energy and get more done ... but I kind of want to help with Junior Olympics and give my throwers a leg up on next year. We'll see, I have yet to figure out the rules of when I can contact the athletes and when I can't and in what capacity.

[Roger Crazy Wolf]

Tap test: 81

THROWS
WFD Braemar: 26x4
WFD single spin: 26x4
LWFD: 26x6
Stand throws: 14x14

LIFTING
Incline bench: 135x10, 185x10, 225x5, 245x2x3

NOTES
LWFD went okay, I can still get more out if it I think. In the stand throws I was just trying to keep my left arm and right leg connected, not trying to throw it far. It started to work at the end of the set but I can do better ... no reason I shouldn't be throwing the stone over 45 feet.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Clean: 175x12x2, 45 seconds of rest between sets
Step up: 125x12x2, 45 seconds of rest between sets

NOTES
Not a lot of time today, that's where this type of workout comes in handy. I felt like I got a lot of work in in a short period of time. Looking forward to June when school ends and I can get back on schedule with my training.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Hammer: 16x14
Stand throws, no reverse: 14x16
360 spins: 56x3
WFD Braemar: 56x6
WFD single spin: 56x3

NOTES
Still working some things out in the hammer, went a little slower today in order to focus on a big radius, big pull at the end and y-ing to the sector. I'm getting more connected in the stand throw; I've focused on going slow and doing things right. Once the technique becomes second nature I'll ratchet it up. It was nice to perform what felt like an easy throw and have the shot go further than most of my 100% effort throws. I'm able to lock in on my technique with the 56 quicker than I have in the past. Most of this is due to the fact that I can feel when and where I get off in my throw.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Stand throw: 14x6
SA: 14x3
WFD Braemar: 26x6
WFD single spin: 26x3

O LIFTING
Overhead squat: 135x3x10
Incline bench: 135x10, 185x3x8

NOTES
Taking it east for the next few days, I have a competition this weekend. I'm basically going through the motions, not going at 100%. Not expecting big things at this comp, just going to relax and have fun.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Stand throw: 14x6
SA: 14x3
Hammer 16x6

O LIFTING
Front squat: 185x3x10
Incline bench: 185x2x8

NOTES
Real light work, just trying to stay active before the game this weekend ... trying not to get anxious and nervous. The competition will be stiff but I wouldn't want it any other way.

[Roger Crazy Wolf]

The awful, no good, horrible, very bad, terrible Highland Games.

The worst game in years for me. I made the HUGE mistake of letting a judge get in my head. The judge we had calls it tight, when he can see what's happening. I wasn't the only one who had problems with him but I have to get over this. I'm ashamed of my performance and how weak I was mentally. I think it's time for a hiatus.

[Roger Crazy Wolf]

Greenville Games

These went better than Mint Hill, but not by much.

Stone: Somewhere over 40 feet. First time over 40 in a game in 2 years.
HWFD: 28 feet, still crap
LWFD: 61 feet, again, crap.
HH: 78 feet, awful
LH: 99 feet, awful
Caber: 11:45, third place
Sheaf: 26 feet, crap
WOB: 13 feet, terrible

Feeling better about the stone and looking forward to finally getting some real training in. Going to skip Clover next week and train for Charleston. I want to throw some bombs at that game so I plan to work hard from now through September.

[Roger Crazy Wolf]

Time to get back to it ...

Tap test: 83

THROWS
Overhead throw: 16x8
Polish 1: 12x1, 14x1, 16x2
Polish 2: 12x1, 14x1, 16x2
Stand throw: 12x2, 14x2, 16x4

O LIFTING
High Pulls: 135x2x8, 185x5x3
Overhead squat: 135x3x6

NOTES
Throws were okay, I think I'm getting more connected in the shot. I went light and simple with the lifts today. Things felt good, a little weak, the big drawback was the heat. As time goes on I will ramp up the intesity and complexity ... maybe visit Bert and crew a few times this summer.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x4, 18x2, 20x2
Polish 1: 12x1, 14x1, 16x2
Polish 2: 12x1, 14x1, 16x2
Stand throw: 12x2, 14x2, 16x4, 18x2, 20x2
SA: 14x6
WFD Braemar: 28x6
WFD: 28x6
WOB: 42x10

O LIFTING
Front squat: 135x5x10
Incline bench: 135x2x10

NOTES
Trying really hard to keep the left arm and right leg connected and push the right hip forward in all of my throws. When I do get it right I can feel the difference; the shot/weight comes out with a whipping effect. Lifting was awful. 135 pounds should not have felt that heavy in the front squat and I had to stop on the incline because of shoulder and elbow pain. I think the heat takes more out of me than I realize.

[Roger Crazy Wolf]

Tap test: 79

THROWS
WFD Braemar: 26x6, 42x6, 56x6

O LIFTING
Clean: 170x10x2, 45 seconds of rest between sets
Step up: 135x6x2, 45 seconds of rest between sets

NOTES
I was supposed to do waaaaaay more lifting but my legs were dead ... I'm getting old. Oh well, it was better than nothing.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Hammer: 16x6, 22x6, 25x6

O LIFTING
High pull: 185x4x10
Snatch: 125x12x2, 45 seconds of rest between sets

NOTES
I took yesterday off, half was due to dead legs and the other half was due to weather. I was supposed to have a big day throwing but I figured I wouldn't chance it with three different severe thunderstorm warnings out for the area ... it was all bluster and no show. Anyway, it turned out to be a good thing because things went well today. Despite the heat and humidity I threw the hammer better than I have in a long time and my lifts had some 'pop' to them. I still didn't do everything I had planned because of the heat; I lost about 2 pounds of fluids just during the workout. I really hope I don't pay for this tomorrow, trying to replenish the fluid levels since the workout.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x8, 20x8
Hammer: 22x8, 25x8, 16x8

O LIFTING
Overhead squats: 135x2x8, 135x2x6

NOTES
The hammer is getting back on track, I'm starting to feel some good things happen. Sheaf is still bad on the accuracy. Overhead squats were tiring, I'm disappointed that I can't get any more reps at that low of a weight.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x6
Polish 1: 12x2, 14x2, 16x4
Polish 2: 12x2, 14x2, 16x4

O LIFTING
Rack Jerk: 175x12x2, 45 seconds of rest between sets
Clean curl: 175x3x6

NOTES
I think I'm getting better bit by bit at the shot; the improvements are not huge but each day I do something else a little bit better. The rack jerks went much better than I thought, especially in this heat, but they did drain me. I was supposed to do a max effort on the rack jerks but opted for the dynamic effort instead due to uncertainty in my shoulder.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x4, 18x2, 20x2
Polish 1: 20x1, 18x1, 16x2
Polish 2: 20x1, 18x1, 16x2
Stand throw: 14x2, 16x4
SA: 14x2, 16x4
WFD Braemar: 32x3, 56x3
WFD: 56x4, 28x9

O LIFTING
Front squat: 135x5, 185x3, 225x3, 275x2x3
Incline bench: 135x2x10, 185x8, 225x2x5

NOTES
I think I'm starting to get better footwork in the WFD but what messes me up is the fact that I have dug holes with my feet in the bad foot work placements and now my feet are hitting the sides of the craters instead of in them. If I regrade the entire box that means destroying the grass. I have tried to fill in the holes with soil but the soil never gets packed down ... what to do? My shoulder was still bothering me on the bench thus the decrease in weight and reps.

[Roger Crazy Wolf]

Tap test: 81

THROWS
WFD braemar: 32x6, 42x6, 56x3, 63x3

O LIFTING
Step up: 125x12x2, 45 seconds of rest between sets
Clean: 175x12x2, 45 seconds of rest between sets

NOTES
Towards the end, lifting was tough. Fatigue set in, mostly due to heat I imagine.


06.25.09
Tap test today was low and I've felt fairly bad all day; headache, fatigue, cramps, etc. I'm pretty sure that I'm losing a lot of fluid and not replacing it quickly enough. I tried to get the headache to go away by drinking fluids and it hasn't faded ergo no workout. Tomorrow should be better.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x6, 20x6
Hammer: 16x4, 19x4, 22x8
HWFD: 56x6

NOTES
Things are slowly getting better, I guess this is what happens when you get to train on a semi-regular basis. Had to wait until the sun was nearly down it was so frickin' hot out there. I lost so much fluid that I decided not to go through with the weight workout.

[Bert Sorin]

you missed the boat not coming to Summer Strong II. tisk tisk. You would have loved it.

[Roger Crazy Wolf]

Bert, I did want to be there but it would have been bittersweet for me. Last week I got tired of always feeling fatigued and rundown so I finally went to the doctor. It turns out that I'm not a wuss and there is a medical reason for my fatigue. This has been happening to me for a while now and I thought it was due to aging. I had some tests run last week and I was told that I wasn't to do any physical exertion until after the medication was done and that wasn't until yesterday. I now know the symptoms and the fix is really easy; if I don't let my pride get in my way I'll stay healthy.

Tap test: 83

THROWS
Polish 1: 14x4
Polish 2: 12x2, 14x2, 16x4
Stand throw: 12x2, 14x2, 16x4

O LIFTING
Front squat: 185x12x2, 45 seconds of rest between sets
Hang clean: 150x12x2, 45 seconds of rest between sets
Step up: 145x3x10
Turkish get up: 15x3x5

NOTES
Best work out I've had (energy-wise) in quite some time. I'm feeling better and I was excited to get through this workout. Front squat was easy, hang cleans were easy, step ups were a little rough and the turkish get ups were marginal. I'm not all that tired after the workout and I'm looking forward to hitting it hard again tomorrow. Maybe now I can get some real work done and improve upon where I am.

[Matt V]

Hey Roger,

What was the diagnosis?

[Roger Crazy Wolf]

Matt, it is kind of girly but it's enough to give me a general malaise: chronic sinus infections. Now when I have a stuffy nose, the top of my teeth hurt and my eyes explode out of my head when I bend over I'll just head to the doctor to get some antibiotics instead of trying to tough it out. I have had so much more energy to workout these past couple of days, there has been a huge difference.

Tap test: 84

THROWS
Polish 1: 14x2, 16x4
Polish 2: 14x2, 16x4
Stand throw: 14x4, 16x8
WFD Braemar: 28x6
WFD: 28x12
WOB: 56x9

LIFTING
Incline bench: 135x2x10, 185x8, 235x3x5
Turkish get up: 15x3x5
Slosh pipe carry: 4x40 yards

NOTES
Things went well, I was really focused in on making my technique better and making each move purposeful. I wasn't supposed to do the slosh pipe but I was feeling froggy ... it was taxing but I'm glad I did it.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x12, 20x8
Hammer: 22x8, 16x4, 19x4
WFD Braemar: 56x3
WFD: 56x8

O LIFTING
Overhead squat: 135x3x8
Incline bench: 135x10, 185x10, 225x3x5

NOTES
There was a little lack of jump in my legs, but that's to be expected after regular workouts. I'm starting to figure some things out in the sheaf to make it more accurate and the hammer is coming along slowly ... HWFD still sucks. Next time I do it I think I'll put it first or second in the rotation so my body is fresher, that might help a little. My foot placement was much better so there's at least one positive..

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Back Squat: 135x2x10, 185x3, 225x3, 275x3, 325x3, 345x3, 365x3, 385x3, 415x1, 435x1, 455x1, 475xfail
Step up: 155x3x8
Turkish get up: 35x2x3

NOTES
First time I've done back squats since the end of March, that's too long. The strength is missing but I felt like I had it in the legs just not in the midsection. I wanted to do a lot of work on squats so I made small jumps once I got to 325. I was hoping to go heavier, closer to 500 but I'll have to hold down my disappointment.

[Roger Crazy Wolf]

Tap test: 83

O LIFTING
Low dead lift: 225x3, 275x3, 325x3, 375x3, 415x3, 445x1, 465x1
Rack jerk: 205x5x6

NOTES
I'm generally weak in all areas but I finally have the energy to get back in form. I wanted to do more reps and less sets in the rack jerks but I'm just not conditioned yet ... it took a lot out of me just to get to six reps and I took a lot of rest between sets. Very humid today, I lost a lot of water, it's 10:45 and I'm still thirsty.

[Roger Crazy Wolf]

Tap test: 80

THROWS
WFD Braemar: 28x6
WFD: 32x4, 28x8
RAINED OUT

O LIFTING
Incline bench: 135x10, 185x10, 225x5, 245x2x5
Front grunt: 205x3x5 w/green bands

NOTES
I did as much as I could before the rain got too heavy. I was going to do turkish get ups after the front grunts but for some reason I felt a little queasy after each set; maybe they were taking more out of me than I thought.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x6
Stand throw: 16x10, 14x5
SA Throw: 14x6
WFD Braemar: 50x6
WFD: 56x4, 50x4
Hammer: 22x8, 16x4, 19x4

O LIFTING
Tri-plex pull: 135x3, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3, 295x3
Incline bench: 135x10, 225x5, 225x8

NOTES
My lower back/hips were a little fatigued yesterday so I took the day off from lifting. The WFD is still bad but I think part of my problem is the holes I have dug with my feet ... gonna move the trig tomorrow and see if that makes a difference. The hammer is coming along slowly; for some reason it takes me a lot of reps and a few practices before my shoulders open up and I can throw with loose shoulders. I finally hit that point today at the end of my hammer session, I'm going to throw the hammer a little tomorrow to try and keep the shoulders open and loose. I meant to do more on the incline but I just ran out of gas ... not all of us can be like Rory.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Hammer: 16x12

O LIFTING
High pull: 180x12x2, 45 seconds of rest between sets
Power snatch: 115x12x2, 45 seconds of rest between sets
Clean curl: 145x10, 145x3x8

NOTES
My form in the hammer is improving, tonight was a good continuation of last night. Left knee was a little sore during lifting when I was in the hole, hopefully it's a muscle thing and not a joint thing.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Sheaf: 16x8, 20x6
WFD Braemar: 42x3, 62x3
WFD: 56x8, 62x4, 42x4
Hammer: 16x4, 22x8, 19x4

NOTES
Moving the trig really helped in the HWFD, my throws were much better. It was a good day all around, practices like this make me feel like I can hit 40 feet in the HWFD and 100 feet in the hammer. The sheaf was right on target, I had only one errant throw. I'm going to take a hiatus from throwing next week and then get back to it.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Front squat: 135x8, 185x3, 225x3, 255x3, 275x3, 295x1, 315x1, 335x1, 355xfail
Step up: 145x3x8

NOTES
I took small jumps in front squats so that I could get some more work in, kind of disappointed with the lack of strength. It was hotter today than I thought and I kind of petered out at the end.

[Roger Crazy Wolf]

Tap test: 84

O LIFTING
Rack Jerk: 135x5, 185x3, 225x3, 245x3, 275x3, 295x1, 315x1, 335x1, 355xfail, misreably
Step up: 140x12x2, 45 seconds of rest between sets
Flat Bench: 135x10, 185x10, 225x10, 275x5

NOTES
I took the last few days off hoping that my joints would feel a little better. Working over my muscles and trigger points with the stick for the past few days has really done wonders. I was surprised at my strength levels even though I had a bad failure in the rack jerk. I'm feeling good and itching to throw, which is good ... I'll probably start throwing again on Saturday.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Clean: 185x12x2, 45 seconds of rest between sets
Rack Jerk: 195x12x2, 45 seconds of rest between sets
High pull: 195x2x12, 195x8

NOTES
Had some good strength again tonight, considering the past six months. I was pleased with my performance in the cleans and rack jerks, I felt I could have done more sets. I started to lose some steam in the high pulls but I think that was a conditioning problem over anything else.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Sheaf: 16x12, 20x8
WFD Braemar: 50x2, 56x2, 62x2
WFD: 50x4, 56x4, 62x4
Hammer: 16x4, 22x4, 25x4

NOTES
It was a solid practice but I could feel something lacking ... I think I was missing the pop at the end of each throw. Despite that I had some throws in the hammer that were the furthest of the season, but not by much. I plan to ramp it up over the next couple of weeks and hit some consistently further throws.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Stand throw: 16x24

O LIFTING
Overhead squat: 135x3, 165x3, 185x3, 205x3, 225x1, 245x1, 255x1, 265xfail
Good morning: 225x4x10

NOTES
On the throws I was going slow and focusing on staying connected with the left arm and right knee while letting the left arm block trigger the push from the right arm. I was very happy with the overhead squats, 255 is as heavy as I've gone in a while. I think I could have gotten 265 but there was a trade off; how much pain was I willing to go through immediately and how much lingering pain was I willing to endure to get 265 ... I know, I wussed out. But still, 255 is a big step forward for me.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x6
Polish 1: 14x4, 16x4
Polish 2: 14x4, 16x4
Stand throw: 16x16
WFD Braemar: 26x2, 32x2
WFD: 26x4, 28x4, 32x4
WOB: 42x4, 56x4

NOTES
I felt like I was starting to get somewhere in the LWFD so I pushed it a little harder and ended up going backwards a little. When I go slow but keep a long radius I get further throws than when I focus on going quick. I have got to get the two together, long radius and moving quick. I tried more of an up and down motion on the release in my WOB and nearly ended up on my ass. I generated more speed because I had to slow it down before my release point in order to keep holding the weight. Once I get a stronger grip I'll be able to higher.

[Roger Crazy Wolf]

I should have realized that the reason the LWFD went downhill the last time I did it was because my body was hitting a wall. I had no energy or strength to workout on 07.22 so I skipped that day hoping I would come back the next day. On 07.23 I tried to throw the shot, never could get things together on the standing throw but I still wanted to try a few glides. I could not make my legs do what I wanted them to and when I went to glide across the ring I nearly fell on my ass because I wasn't lifting my feet off the ground. Tried to come back on 07.24 with some lifting, did some light snatches that hurt like hell because I couldn't get my body in the correct receiving position so I stopped. I threw a little on 07.25, things were a little better but still not near normal. Yesterday, 07.26, I lifted and threw and my strength/positions were still a little out of whack. In baseball people talk about a pitcher having a 'live' arm or a 'dead' arm ... I feel like I have a 'dead' lower back and legs. Hopefully things will be better when I lift today.

07.25.09

THROWS
Sheaf: 20x6, 16x12
WFD Braemar: 50x2, 56x2
WFD: 50x3, 56x6

NOTES
I'm more consistent in the sheaf, I think I've found something that will work the same for me each time. The WFD was terrible, I couldn't get my feet working even when I slowed things down and tried to focus.

07.26.09

THROWS
Hammer: 25x6, 19x6, 16x6, 22x12
(Supposed to do this on the previous day)

O LIFTING
Back squat: 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 435x1, 455xfail
Step up: 135x3x6

NOTES
Still wasn't feeling 'right' physically. The strength was definitely not there in the back squats ... 315 felt heavy and slow. I wasn't focused and I didn't try my best which is probably why I crapped out at 455. I think this all stems from my lower back; when it gets fatigued things go bad very quickly and it takes me about a week to come back from it. I need to be less stubborn and just do other things like plyos and sprints until I feel the strength come back.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Front throw: 14x8, 16x8
Wheel throw: 14x4, 16x4
SA: 14x1, 16x2

O LIFTING
Low deadlift: 225x5, 275x3, 315x3, 365x3, 405x3, 455x1, 485x1
Rack jerk: 205x6

NOTES
Still not fully coordinated, but getting better. The wheel throw didn't go so well but it helped with the SA throw ... surprising. I thought I'd blow a gasket at 485 in the low deads but it went well; decided I shouldn't push it though. I was supposed to do a rep effort in the rack jerks but the technique wasn't solid and I was a little tired so I ended it.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x8 (2 at 50+, finally)
Front throw: 14x2, 16x4, 18x2
Stand throw: 14x2, 16x4, 18x2
Wheel throw: 14x2, 16x4, 18x2
WFD Braemar: 26x2, 28x2
WFD: 26x3, 32x3, 28x6
WOB side sling: 42x2, 56x2
WOB spin: 42x3, 56x3

NOTES
Missing a little on my throws still but the strength levels were better. I hit my best attempts in the LWFD on reps 4-6, after that the technique got a little worse and I had some aborted attempts. Actually surprised myself in the WOB with some pretty decent attempts; had the weight going in a more vertical plane than I have before ... felt good.

I was supposed to do some lifting but I had to get to a store before it closed but I obtained a copy of some of the P90X workouts and decided to give the 'ab ripper' a try. I don't know exactly when I turned into a little girl but it was sometime between me quitting football and now. This ab ripper thing was only 16 minutes long and I could only do about half of what I was supposed to and with pretty terrible form. My abs were cramping at times and now they're pretty sore. I will get to a point where I can do the whole thing and with better form dammit ...

[Roger Crazy Wolf]

Tap test: 80

THROWS
WFD Braemar: 28xsome, 56xsome, 63xsome


O LIFTING
Some light work, nothing of real noteworthiness.

NOTES
I did some braemar throws with the weights so I could focus more on a long radius ... sometimes it worked. I didn't do much lifting, kind of felt worn down after the day I had. Hopefully the morning brings some recharged batteries.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Front throw: 16x4
Stand throw: 14x4, 16x4
Wheel throw: 16x4
SA: 14x4, 16x4
WFD Braemar: 50x2, 56x2, 63x2
WFD: 50x2, 56x4, 63x2
WOB side sling: 42x2, 56x2, 63x2
WOB spin: 42x2, 56x2, 63x2

LIFTING
Bench press: 135x15, 225x3x10

NOTES
I was more coordinated in the throws than in the recent past. Good news; I'm throwing the lighter weights further than I have before (14 in the shot, 50 in the WFD, etc.). Bad news; the competition weights aren't going any further yet. Hammer was on the agenda but the weather had something to say about that.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Power snatch: 135x12x2, 45 seconds of rest between sets
High pull, snatch grip: 185x12x2, 45 seconds of rest between sets
Clean curl: 155x3x8

NOTES
Felt plenty of energy and power today, power snatches were almost too easy. It looks like I'm back on the upswing, hope it lasts a little longer. This got me to thinking and I'm going to try and track my performance on a daily basis. I think the easiest way to do this is to rank certain aspects on a 0-10 scale. This is not quantitative at all, as my responses will be based on how I feel and not on any sort of measurement. My categories will be things that I feel affect my performance, like strength levels, coordination levels, power levels, fatigue levels, etc. The hardest part of this will be staying consistent and logging data on a daily basis.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Sheaf: 16x4, 20x8, 25x4
Hammer: 16x4, 22x8, 25x4
WFD Braemar: 50x2, 56x2
WFD: 50x2, 56x4

LIFTING
Flat bench: 135x10, 225x10, 275x5, 315x2x2

NOTES
I wasn't as explosive today as I was yesterday, it was hard to get my shoulders to relax when my traps are sore. Despite that I had a pretty good practice, I think I set a practice PR with the 16 pound hammer (just going by divots, no actual measurements); I guess that means my technique was better. The theme continues that I am throwing the lighter implements further than I have in the past but the competition weight implements aren't improving. To some 315 may not be too heavy in the flat bench but I've never been a big bencher and I haven't gone this heavy in a loooong time so I'm happy with it. I think I could have done more reps and/or gone heavier but I lift alone in my garage and I have to keep safety in mind.

I have come up with ten categories that I rank from 0 to 10 to keep track of how I feel I performed that day. The higher the number, the better the day I had. I originally had eight categories which put my maximum daily number at 80 and that wasn't going to work ... 100 is a better number. I am keeping this data in an Excel spreadsheet and I will be graphing my daily number, hopefully a pattern will emerge. I am also keeping track of my use of painkillers.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 16x8
Front throw: 16x6, 14x4
Stand throw: 16x a bunch, 14x a bunch/2, 18x a bunch/2

NOTES
I'm taking a little break from lifting so I did a lot of stand throws. I never went more than about 80%, I was trying to do so many reps CORRECTLY that it would become second nature. The key was to do them correctly; right knee connected to left arm, push the right hip and get a big separation between the upper and lower body. I was focused so much on this part that I wasn't really concerned about a big push at the end with the right arm. My problem has always been no separation between the upper and lower body, not so much the push at the end.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x8
Front throw: 14x2, 16x4
Stand throw: 14x2, 16x4
Stand throw w/reverse: 14x2, 16x4
WFD Braemar: 26x2, 28x2
WFD: 26x2, 32x2, 28x4
WOB side slings: 50x2, 56x2
WOB spin: 50x2, 63x2, 56x4

NOTES
I took yesterday off completely; had a pretty good day throwing. I think my technique is getting better in the shot, I'm not giving it a big effort and the throws are as far as when I try to put it out there as far as I can. Had a great LWFD session (finally) but I still feel like I'm not getting all of my throws. I usually do more reps in the LWFD but I wanted to end while my technique was still good. That translated well to the WOB, had some good reps there too.

[Roger Crazy Wolf]

Tap test: 83

THROWS
WFD Braemar: 32x3, 42x3, 50x3, 56x3, 63x3

O LIFTING
Flat bench: 185x12x2, 45 seconds of rest between sets
Back squat grunts: 315x5, 365x5, 415x3x3 (all sets done with green bands)

NOTES
I find my biggest problem in the braemar throws is to wait ... I'm too anxious to get to the front and I'm not working with gravity to get the most out of my throw. I tried to slow it down so I could feel constant tension, it didn't always work. 185 for 12 sets of 2 wasn't taxing but the protocol indicates to use no more than 50% of your max on a DE day and I think 185 is more than half my current max. I did the reps quickly too, letting gravity take over on the down stroke and catching it just before it crushes my chest and exploding back up.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 14x4
Front throw: 14x4
Stand throw: 14x4
Wheel throw: 14x4
SA: 14x6
Hammer: 16x4, 22x8, 25x4
WFD Braemar: 42x2, 56x2
WFD: 42x2, 56x4, 63x2

NOTES
The wheel throw was terrible but the SA went very well. Hit a new PR with the 14 but again this means nothing in competition. I tried a few full spins and the distances were good but I was out of control falling out of the box. Hammer wasn't on, I was focusing on using the hips and ended up shortening my radius and pulling in towards my body ... not good. WFD was average, nothing stellar.

I know Bert hates the actual shot implement but I want to take a few lines here to list pros and cons of shots and stones.

SHOT
Pro: One can obtain many of the same size and weight for rep work (I hate shagging implements)
Pro: Smooth, don't mar the face and neck
Con: When the neck sweats, they slide
Con: Get hot (really hot if they aren't painted white) when left out in the sun
Con: Leave a rather large divot in soft ground, compared to a stone of the same weight

STONE
Pro: Actually used in comp so it's good to practice with
Pro: A sweaty neck doesn't matter much
Pro: Usually doesn't leave that big of a divot
Con: Hard to duplicate and get many of the same weight (lots of shagging)
Con: Usually rougher than shots and leave the neck/face raw

When I practice I use shots because I REALLY hate walking out to the field after every throw, even though the stone has more pros.

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Flat bench: 135x10, 225x12x2, 45 seconds of rest between sets
Overhead squat: 135x3x6

NOTES
Didn't do much today, 225 was more taxing than 185 and feels more on target but that would mean my max should be 550 and it isn't, not even close. Gonna try something new with throwing tomorrow, we'll see how it works out.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Sheaf: 16x10, 20x6, 25x4
Hammer: 22x8, 16x4, 25x4
WFD Braemar: 50x2, 56x2

NOTES
Weird day. I wanted to try a small hammer workout in the morning and then come back to it in the full workout in the evening ... I didn't have time this morning so it didn't happen. Sheaf went well, hammer was strange. I practice PRed with the 16 and 25 but the 22 was a good 5 feet short of normal. I went to the WFD and just could not get it together on the braemar throws so I called it a day. Don't know why I'm so tired, I was supposed to do some weights too ... maybe tomorrow will go better.

I'm feeling pretty confident in the sheaf and I'm wondering if I should back off on that and spend more time on other events where I'm lacking. I'm thinking that I should still spend the same amount of time on the sheaf, despite my feelings of confidence.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Front squat: 135x5, 185x3, 225x3, 275x3, 315x1, 345x1, 375x1, 400xfail
Step up: 155x12, 155x2x10, 155x8
Flat bench: 135x10, 225x5, 275x3, 325x2

NOTES
Felt much better today, I think my problem yesterday was food intake ... not enough. Felt really strong and confident going in to the front squats, I was hoping to hit a new PR. 345 was easy and fast, 375 (tied a PR) was strong and steady, 400 crushed me; I never made it out of the hole. That was disappointing, I really want to hit 400. I lasted longer in the step ups than I have at that weight, still felt like I wanted to puke though. Threw in the flat bench because I missed it yesterday. I was going to throw but even at 6:30 it was 95 degrees here.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Overhead throw: 16x4
Front throw: 16x4
Polish 2: 16x4
Stand throw: 14x2, 16x6
Hammer: 16x4, 19x4, 22x8, 25x4
WFD Braemar: 50x2, 56x2
WFD: 50x2, 56x4

O LIFTING
Overhead squat: 135x10, 135x2x6

NOTES
I haven't done anything worth posting the past couple of days, weather and my schedule have seen to that. Hammer is back to normal, I have to push it in bigger circles and keep strong to the left on the release instead of leaning. The WFD was surprisingly decent; nothing big but everything was consistent at a decent distance.

[Roger Crazy Wolf]

Tap test: N/A

THROWS
WFD Braemar: 50x2, 56x2
WFD: 50x2, 56x4

O LIFTING
Rack Jerk: 205x12x2, 45 seconds of rest between sets
Snatch: 160x12x2, 45 seconds of rest between sets

NOTES
Lifting was fairly strong. I didn't hit my stride until the fourth or fifth sets on both lifts. But once I got going, the lifts became fast and easy, especially in the snatch. I think I was doing the catapult technique effectively for most of the sets. Was supposed to do high pulls but ran out of gas.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x12, 20x4, 25x4
Hammer: 16x4, 22x8, 25x4
WFD Braemar: 50x2, 56x2, 63x2
WFD: 50x2, 56x4, 63x2

NOTES
Sheaf is going really well, I'm happy with it and that is starting to scare me ... I have to fight complacency. Hammer was average, again, and WFD was decent.

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Overhead squat: 135x3, 185x3, 205x3, 225x3, 245x1, 265x1, 275xfail
Good morning: 225x3x10

NOTES
I was really strong in the overhead squat and happy with it, until I missed at 275. I really thought I was going to get it, I think I lost focus. It was hard to keep my back set during good mornings and that was just a focus issue, I have plenty of strength to do 225.

I think my hammer will get better if I get my lats stronger. I really like doing pull-ups for lats but I don't have any way to do that in my garage gym so my question is how do I work my lats? The only thing I can think of is bent over rows but I'm not sure that's effective. I guess the next question would be is it worth it? Will doing rows make my back stronger and improve my hammer?

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 16x4
Front throw: 16x4
SA: 20x5
WFD Braemar: 28x3, 32x3
WFD: 26x3, 28x6, 32x3

NOTES
Legs were a little fatigued tonight, low back wasn't quite right either. I was high on my legs in the stone and LWFD, managed to get down on one or two throws in the LWFD. I still considered tonight a good practice because even though I wasn't 'on' I was still hitting some decent distances. I used an actual stone tonight to get ready for Charleston where we throw a 20 pound stone. I really hate using a rough stone, scratches up my neck pretty good; I was hitting low to mid thirties with the stone which is decent for me. I expect more when my legs and back are rested and ready to go.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Front throw: 16x4, 14x2
Stand throw: 16x8, 14x4
WFD Braemar: 50x3
WFD: 50x2, 56x4, 63x2

LIFTING
Flat bench: 135x10, 225x10, 275x5, 325x2x2
Bent over rows: 145x4x10

NOTES
Had a surprisingly decent practice, considering how I felt going into it and the weather. The humidity was so thick I felt like I was swimming and I was kind of tired but once I got going I performed okay. I wasn't quite coordinated in the WFD, couldn't get the proper position of the left leg upon delivery. I wasn't able to post up and drive my right hip but I was able to hit average distances. Felt really strong in the lifts, I wanted to go heavier in the bench but I don't have a spotter ... maybe next time.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Sheaf: 16x9, 20x6, 25x3
Hammer: 16x4, 19x4, 22x8, 25x4
WFD Braemar: 50x3
WFD: 50x2, 56x4

NOTES
I finally stood up when I released the hammer. Most of my throws I lean back and/or to the right but today I released the hammer up without a lean. This put an extra 3-5 feet on my throws and a lot higher trajectory, finally. HWFD was crap, again. I think my foot placement problem goes back to the holes I have dug with my feet ... time to move the trig again. I was supposed to lift but I ran out of fluids.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Back squat: 225x3, 275x3, 315x3, 365x3, 405x3, 435x1, 465x1, 485x1, 505x1
Step up: 160x3x10, 160x8

NOTES
Felt fairly strong and had good energy levels, 505 is a good deep squat for me. I did want to try heavier but as I approached the bar at 525 I started to think about how heavy it was and I knew I was done for once I did that. Step ups were solid at 160 again.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Front throw: 16x4
Stand throw: 18x2, 20x2, 16x8
Stand throw w/reverse: 18x2, 20x2, 16x4

O LIFTING
None, plenty scheduled.

NOTES
When I got up this morning my low back was sore and tired ... I paid for yesterday. It didn't get much better throughout the day and I couldn't get in the proper positions for throwing. Low deads where scheduled for today and rack jerks, I need my low back for both. Decided to rest instead of lifting, didn't think I would perform well if I couldn't keep my lower back strong.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Back squat: 250x12x2, 45 seconds of rest between sets
Power clean: 165x12x2, 45 seconds of rest between sets
Overhead squat: 135x8

NOTES
Today was the first time in a very long time that I could 'feel' my legs during the workout. I don't know if those reading this know what I mean but I think it has something to do with my stretching regiment. I've been really working over my hips to get them to open up; when I started I couldn't sit cross-legged without a knee in my face. My low back started to fatigue at about set 8 in the back squats, and after my sixth set in cleans my technique was never the same in consecutive sets ... not good. I dropped the bar on the ninth rep in OS and I didn't feel like picking the bar up and re-racking it so I could continue.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 18x4, 20x4, 25x2, 16x1
Hammer: 19x4, 22x8, 25x4, 16x4

NOTES
Didn't have a lot of time tonight and I took Peter's tact of using the overhead throw as an exercise in itself and not just a warm-up. I hit some 47's with the 18, which made me think I could get a PR with the 16. My last throw was with the 16 and I hit something between 52 and 53 ... I was pleased with that and it was a PR. The first 4 or so throws with the hammer went well but then I think the fatigue of the lower back and hammies set in and I didn't do so well after that. My hamstrings and calves feel like they are very near to cramping, I might take the weekend off if this tightness doesn't go away.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Snatch: 160x12x2, 45 seconds of rest between sets
RDL: 255x12x2, 45 seconds of rest between sets

NOTES
The lifts were slower than I would have liked, but the hammies were tight and the low back was fatigued. I feel like they're getting better though, I just have to keep stretching.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Sheaf: 16x3, 20x6, 25x3
WFD Braemar: 28x4
WFD: 26x5, 28x10, 32x5

LIFTING
Flat bench: 225x12x2, 45 seconds of rest between sets

NOTES
I think I'm starting to get some good height with the 20 pound sheaf, gotta get ready for Charleston. Legs still fatigued and LWFD peaked at about half way in. I'm confident that part of my problem is the holes I dig with my feet. When I moved the trig things went much better. I didn't do hammer because of the low back/hammie issue; my hamstrings feel so tight that they might pop at any moment. Taking tomorrow off.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x4, 20x8, 12x8, 16x4

O LIFTING
Overhead squat: 135x10, 155x10, 175x8
Flat bench: 135x10, 225x3x10

NOTES
I opened up between 45' and 47' with the 16, then was able to hit 43' with the 20, then 58'-60' with the 12 and ending with about 50' with the 16 ... wtf? I can hit 43' with the 20 but only 7 feet further with the 16? Doesn't make sense, my technique must be poor. Legs and low back felt good after two days off but now it seems the soreness has nestled in my hips ... gotta keep stretching.

[Roger Crazy Wolf]

Tap test: ?

THROWS
Front throw: Various x 5
Stand throw: Various x 5
Wheel drill: Various x 3
SA: 16x2, 20x4, 20 (stone)x3

O LIFTING
Snatch: 135x3, 185x3, 205x3, 225x1
Flat bench: 225x12x2, 45 seconds of rest between sets

NOTES
I've done some workouts since my last post but most of the time it hasn't been anything worth mentioning. I've been tired and a little under the weather so that cut into my workout time. The shot went okay, I was a little high on my legs. The snatch surprised me, I hadn't planned on going heavy but I figured it might not take as long as a DE day and I had limited time. I hit 225 with surprising ease and didn't have to fight it.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 16x4, 18x4, 20x4
WFD Braemar: 28x4, 32x2
WFD: 28x4, 32x4, 26x4
Hammer: 19x4, 22x4, 25x4

O LIFTING
Overhead squat: 135x3x10
Flat Bench: 135x15, 225x10, 275x3, 295x3

NOTES
Still fighting fatigue and illness but getting better. The distances in the throws were almost there but missing some 'pop'. My footwork was decent but I started to wane in the hammer ... this concerns me. Hope I can get things figured out in the next week.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Hammer: 16x4, 19x4, 22x8, 25x4
WFD Braemar: 56x3
WFD: 50x2, 56x4, 62x2
Sheaf: 20x6, 16x3, 25x3

O LIFTING
Front Squat: 185x10x2, 45 seconds of rest between sets
Flat bench: 225x10x2, 45 seconds of rest between sets

NOTES
I changed my breathing rhythm when throwing the hammer and I was able to relax more and get a bigger orbit. I've been told by some guys to hold my breath all the way through the hammer but that doesn't work for me, I have to breathe through my winds. I had only one good toss in the WFD and my sheaf feels pretty locked in but the sheaf at Charleston is usually a heavy one, we'll see how it goes.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x10, 18x4, 20x4
Stand throw: 16x4, 14x2
SA: 20x2, 16x1
Glide: 20x2 (disaster)

O LIFTING
Overhead squat: 135x3x10
Clean: 185x12x2, 45 seconds of rest between sets

NOTES
Nothing really stellar, things were fairly steady. I did pop out a good one with the 16 in the South African, something near 43 feet. Overhead throws were okay, I hit 50 a time or two with the 16 but nothing over 50. Cleans were fast, hope that carries through tomorrow and then I'm off until Charleston.

[Roger Crazy Wolf]

Charleston Highland Games

Stone (20): 33 feet (crap)
HWFD: 30 feet (average)
LWFD: 59 feet (crap)
Hammer: 77 feet (crap)
Caber: 12:00, 12:30 (2nd place)
Sheaf: 24 feet (that's good with this sheaf, Rick told me it weighed out at 23-24 pounds)
WOB: 13 feet (2nd on misses)

NOTES
Those are my scores, as best as I can recall them. I didn't really wake up until my second attempt in the HWFD, too bad I threw the stone first. Never got a hold of one in the stone, didn't feel like I got into one in the HWFD either. 24 feet with a 23 pound sheaf that was soaking up the dew from the grass on every toss was pretty good for me. I think I could have cleared 26 had I relaxed and trusted my technique. I know 13 feet doesn't look like much in the WOB but I was happy with hit. I cleared 13 easily and was knocking the bar off at 14 (a knock off bar is used at Charleston). I stunk it up in the LWFD, I rushed my footwork. I need to get my hammer fixed ASAP (anyone wanna help with that?); I felt I had a good throw on my second attempt (maybe 80 feet or so) but the judge said I fouled by stepping past the trig with my left foot ... who knows if I did, there were people standing where the judge was who said I didn't. Anyway, the ground was hard and it was difficult to dig in with the spikes and I didn't trust my footing so I never really relaxed and got into one. I had a perfect 12 on my first caber attempt but on my second I caught a glimpse of an old man walking across the caber field out in front me so I stopped and pulled where I was, didn't want anyone to get hurt. Last attempt was a 12:30 which was good enough to move me into second place in the caber.

Charleston is an awesome game and I love going every year. Rick was kind enough to let ALL 17 amateurs who showed up throw. He did this because we moved so quickly through the first two events and we still ended at about 3. Bert, sorry you missed it but you'll get there again next year. I highly recommend this game for throwers, but I advise against going if it is your first game. Usually Rick Porter does a cut for the Ams down to ten and I imagine it could be a little disappointing to travel to a game and not get to throw.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x8, 18x2, 20x2, 14x2
Stand throw: 16x4, 18x1, 20x1, 14x1
Cobra: 10x4 each side, 28x4 each side, 32x4 each side

O LIFTING
Snatch: 95x5, 145x4x5, 165x2x3

NOTES
I felt pretty decent and explosive tonight. The cobras got to me, really felt it in my sides. I was supposed to go heavy in the snatch and then do some RDLs but I thought that may have been too taxing this recent after a game. So I decided to do bottom-out snatches, every rep I put my butt on my heels. 145 felt easier than I expected and 165 was really easy too ... the power was there tonight.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Stand throw: 12x25 pound medicine ball
WFD Braemar: 28x4
WFD: 28x8, 32x4, 26x4, 56x4

NOTES
I must have used all of my 'pop' yesterday ... had very little today. I also had low energy levels so I focused on long pulls and foot work. I worked with the 25 pound medicine ball to try and simulate the Stone Mountain stone. I can't hold the medicine in one hand but I think it's a good simulation.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Hammer: 19x20+, no spikes

LIFTING
Incline bench: 185x12x2, 45 seconds of rest between sets

NOTES
Took yesterday off, was feeling low on energy. Tried to take out some frustration on the hammer, probably not a good thing. Threw without spikes to speed things up, then ran into the gym and did some quick lifting. Still not feeling it in the hammer ... what to do?

[Roger Crazy Wolf]

Tap test: 80

THROWS
Sheaf: 20x6, 25x3, 16x9
Hammer: 19x6, 25x6, 22x12
WFD Braemar: 42x1, 50x1, 56x2
WFD: 56x2, 63x1, 42x1, 50x1

LIFTING
Incline bench: 135x2x10, 185x10, 225x3x5

NOTES
I worked on flexibility and a big orbit in the hammer. I think I should be feeling a stretch in my obliques and lats as I throw and I haven't been. Towards the end I started to get the hang of it but I still have a lot of work to do. I thought I had plenty left in my legs but the HWFD went horribly. I videoed my efforts and one common theme I have noticed is that I'm impatient. I don't pull as long as I can and this makes my orbits shorter and my footwork (in the HWFD) terrible.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x6
Front throw: 16x3
Stand throw: 16x6, 18x2, 20x2
Stand throw w/reverse: 16x3, 18x1, 20x1

O LIFTING
C&J: 135x3, 185x3, 225x3, 255x3, 275x1, 295x1
Step up: 95x5, 115x5, 145x5, 165x5, 185x5

NOTES
I watched a little video of myself in the stand throw ... I get a little twist with the right hip but I'm not twisting from the ground up. So after I was finished with my throws I ran some drills where I focused on starting the throw with my right foot and trying to keep my right shoulder stationary as long as possible. I think I'll run this drill often in the coming weeks, starting slow and increasing effort only if I can keep starting with the right foot and get my right knee facing the sector when I throw. I can do this quickly using a softball instead of a shot but when I get weight in my hand everything changes ... I gotta stop that. Being patient might be the key. Thought I had plenty of energy for the C&J but 225 felt heavy, 255 felt really heavy and I stopped after 295 nearly killed me. I was supposed to do a rep effort on step ups but every time I do I can get good reps with my starting leg and it trails off with the other leg. So I decided to do sets of 5 until I got tired, didn't take long.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Stand throw: 25x20+ (25 pound medicine ball)
WFD Braemar: 26x2, 28x4
WFD: 26x4, 32x4, 28x8

LIFTING
Incline bench: 135x10, 185x6, 225x5, 245x5, 275x3

NOTES
Throws went a little better tonight. I felt that I got my hips into it more and I wasn't cocking my upper body as far back to the right as I usually do ... this lead to some further throws in the stand throw. I'm using the medicine ball to get ready for Stone Mountain but I don't think anything can mimic that stone. I started faster in the LWFD out of the back and that translated to some good throws, I must remember this for next time I throw and see if it works then too. I'm not lifting as often as I usually do, want to see if taking an extra day or two off will help me perform better at the next time.

[Roger Crazy Wolf]

Tap test: 77

THROWS
WFD Braemar: 42x6
WFD: 56x6, 42x2, 50x2

O LIFTING
Clean: 185x10x2, 45 seconds of rest between sets, full bottom out on every rep

NOTES
I didn't have much in me tonight, probably shouldn't have worked out. Full throws in the HWFD did not go well but I used this time to work on my footwork because I wasn't getting any distance. Towards the end it got better but still wasn't where it needs to be. I think I'm going to change things up a little and not do WFD two days in a row. Cleans took out of me what was left, taking every rep down to the bottom was a struggle but I need to do it.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 16x10
Stand throw: 16x12, 18x4, 20x4
WOB side sling: 50x2
WOB: 50x4, 56x4, 63x2

O LIFITNG
Step up: 145x3x8

NOTES
Still kind of slow tonight and for some reason my footwork was worse in the shot than it was in the WOB. It's very frustrating that I simply cannot get the technique for the stand throw correct. I was supposed to do more events and lift more tonight but I just wasn't feeling it. Maybe I'll just lift tomorrow and not do any throwing.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Sheaf: 16x9, 20x5
Hammer: 19x4, 22x8, 25x4
WFD: 26x2, 28x4, 32x2, 42x4, 50x2, 56x4, 63x2

LIFTING
Incline bench: 185x12x2, 45 seconds of rest between sets

NOTES
In this hammer session I focused on pushing side to side, bending my legs and getting out over my knees. I felt it on a few throws, the distance increase was minor because I didn't have the better orbit radius like I did last time. I thought it would be fun to get out all of my weights and throw them from light to heavy and then reverse the order. In retrospect, 'fun' would not be the word I would use to describe it, but it was educational. It seems that my technique and strength have a nexus at about 42 pounds; all four of my throws were at 45+. I was able to feel the weight towards the end (from 50 pounds on down), I could feel the weight pulling me and I was pulling against it. This translated to some good throws and I tried to keep this going all the way down to the lightest weight. I threw a bomb with one of the 28's and now I know what this feels like. I hope to remember this, but more importantly I hope my body remembers this and I aim to go after that feeling again the next time I throw the WFD.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Back squat: 135x2x10, 225x2x10, 275x2x5, 325x2x5
Incline bench: 135x10, 185x7x5

NOTES
Not a lot of time tonight. I gave myself 30 minutes to get done what I could, decided to go for simple exercises. The squats were not explosive at all, every set after 225 felt slow. Maybe I should lift more than I have been.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Snatch: 95x3, 135x3, 185x3, 205x1, 225x1, 245x1, 265x I got Kuh-rushed!
RDL: 285x4x10

NOTES
Snatches went better than I thought. I didn't feel particularly powerful or quick but I was receiving the bar in a good position overhead and sometimes that can be more important than anything else. 245 went like clockwork which gave me hope for a new PR at 265 but alas, it wasn't meant to be. I think if I were feeling amped I might have been closer but as it was I got worked. I changed my routine (mistake), didn't pull high enough (felt I could have pulled higher, mistake) but I sat quickly and got under it. As soon as I felt the weight it blew me back on my ass. I wanted to keep the RDL sets and reps down to keep my low back from getting too fatigued.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x3, 20x1
Stand throw: 16x9, 20x3
WFD Braemar: 26x1, 28x2, 32x1
WFD: 26x2, 28x4, 32x1

LIFTING
Incline bench: 185x10x2, 45 seconds of rest between sets

NOTES
I refuse to start my stand throw from the ground up, even though I know I need to and I'm really trying to ... this is getting frustrating. I guess I go with what is getting me the furthest throw and try to fix things in the off season, again. LWFD was okay, not as much pop as on Saturday but my legs were sore from yesterday. I was still feeling the weight, feeling it pull against me which is good (I think?). It didn't feel like I was accelerating through the release but I was still getting some decent distances.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Stand throw: 25x12 (medicine ball)

O LIFTING
Clean: 185x12x2, 45 seconds of rest between sets
Rack jerk: 205x2x8

NOTES
I wasn't full of energy tonight but still wanted to get some work in. Knowing it was a DE day helped, I usually can get into these workouts. Stand throws didn't go all that well, I tried to tuck the 25 pound medicine ball but most of the time I still had to use my off hand to help balance it. Began to wear down towards the end of the cleans, didn't make it through the rack jerks. My shoulders and knees started to complain. Usually, the first set hurts the joints a little but that lessens on the second set; that didn't happen tonight so I didn't go any further.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x4
Stand throw: 14x6, 16x3
Hammer: 19x4, 22x8, 25x4

NOTES
Ran out of daylight and energy. I was supposed to lift but the shoulders still ached a little ... no harm in letting some parts of my body rest. I threw my last two overheads at about 50 feet so I felt satisfied to move on. The stand throw was okay, I slowed down and emphasized twisting from the ground up. Hammer went better, I just have to stay focused and keep building on the improvements; I should probably hit the hammer again tomorrow.

[Roger Crazy Wolf]

Tap test: 83

THROWS
Sheaf: 16x12, 20x4
Hammer: 19x4, 22x8, 25x4
WFD Braemar: 42x1, 50x1, 56x2
WFD: 42x4, 50x2, 56x4

LIFTING
Incline bench: 185x12x2, 45 seconds of rest between sets

NOTES
FINALLY had a good day throwing the hammer. What I did differently today was used my bands to help warm up. I tied the red band below the bottom rung on the fence, pulled it overhead and walked forward until it almost pulled me over backwards. This helped stretch out my shoulders and it helped me feel the position I should be in with the hammer overhead. Then, holding the band overhead in this position I shifted side to side trying to simulate a hammer wind. I did this with the green band as well but I had to tie it up higher on the fence because it's much stronger than the red band. I won't try to explain how or why this worked so well (for fear of sounding stupid), but it did. My first throw was at my average, no warm up time was needed. My last throws with the 22 were my furthest of the year in practice. Sheaf went well, HWFD was good too. I was still able to feel the weight but my attempts with the 56 were flat. If I could have stood up at delivery I think I would have had another 2 or 3 feet.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x8

O LIFTING
Clean: 185x10x2, 45 seconds of rest between sets

NOTES
Gearing down a bit, Stone Mountain is this weekend then Waxhaw the next. Tried to stay fast, nothing big, did the overhead throws after lifting. Didn't hit anything big but was able to get all 8 throws within 4 feet of 50. I'll do some throwing tomorrow, if it dries out.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Stand throw: 25x12
WFD Braemar: 26x1, 28x2
WFD: 26x4, 28x8, 32x4

NOTES
I added a little more motion to my stand throw and was able to get the 25 pound medicine ball a little farther, but not far enough to satisfy me. If my distances with the medicine ball are any indication things will not go well with that 28 pound stone at Stone Mountain. I tried to braemar my 28. I figured it was the same weight as the stone I'll be using and it's just as unwieldy ... things did not go well. Stop laughing. The LWFD was okay, I wasn't trying to go full throttle but I was still getting good distances. I was practicing inside a smaller box because I know who the judge will be at Stone and I know how he judges.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Hammer: 19x4, 22x6, 25x2

NOTES
Things were a little slippery tonight, but I felt like I was getting a good stretch on my winds. I couldn't accelerate through the release because my grip was failing in the drizzle. I was still satisfied with how I threw, I'm feeling the hammer better. This is the last workout until Stone and then another game the following weekend. I hope my season ends well.

[Roger Crazy Wolf]

Stone Mountain Games

Stone: 23' (horrible)
HWFD: 28' (horrible)
LWFD: 58' (horrible)
Hammer: 81' (not great)
Caber: 10:30, 2:00, 80 degrees (first time turning this caber)
Sheaf: 28' (not great)
WOB: 13' (not great)

NOTES
I did not do well at this game. I had further throws in the stone, HWFD and LWFD but fouled them. I had a hard time dealing with the muddy conditions, I felt like I was throwing on a slip-n-slide. During the HWFD my calves started to cramp, which was weird, and I was afraid to extend up onto my toes for anything for fear of pulling a calf muscle. My hat's off to the guys who adjusted to the throwing conditions because I sure didn't.

Another game in Waxhaw on the 24th and I hope to be better rested and better prepared. Spent all this week massaging my legs, trying to get the soreness out after the cramping. I did a little lifting on Wednesday and Thursday but nothing big. I hope to get to my hotel earlier so I can get a better night's rest than I did for Stone Mountain. I didn't feel tired for that game but I know I didn't have as much sleep as I should of had. I feel more focused, hopefully that will translate well.

[Roger Crazy Wolf]

Waxhaw Games

Stone: 36' (terrible)
HWFD: 30' (good for this day)
LWFD: 60' (okay for this day)
Hammer: 81' (okay)
Caber: 50 (awful, this is what did me in along with the stone)
Sheaf: 26' (decent for this day)
WOB: 12' (not bad for throwing uphill)

NOTES
Wow, it was a wet one. We did sheaf first to try and get it done before it rained too much but that plan didn't work. By the time we got to 28 feet it had rained hard and that bag felt like it was close to 20 pounds. I nearly cleared 28 feet, just couldn't get the damn bag to move back 6 inches to go over the bar. The field got muddy and when I got to the front of the trig in the stone my left foot would slide causing me to open up too much and have a terrible block; I should have done a standing throw. I'm not advanced enough in my technique yet to compensate for the wet conditions. The HWFD was okay, everyone was having problems. If I remember correctly no one had any real big throws, winning distance was 32 feet. LWFD was awful. If you were one of the first 3 or 4 throwers then you had the best conditions in the box. After that it was just nasty and sloppy. Combine that with a wet ring on the weight and there were some interesting throws. I had a great hammer, even though my scores don't show it. My first two throws were in the 86'-88' range but my boots stuck in the mud so much that when I tried to pick up my left foot after my throw to gain my balance I couldn't get it out of the mud. I fell over, fouling my first two throws, but I wasn't the only one. Other guys were falling too along with guys losing their grip on the hammer ... it was a good thing the games had set up caution tape boundaries. A couple of the guys (myself included) invented the single-legged caber slalom. If your technique in the caber depended on running with the caber you were at a disadvantage due to the slick conditions. The WOB was setup to point uphill, disadvantage to the spinners.

I feel like I threw better at this game than I did at Stone, even though my scores don't reflect it. After my pathetic attempts in the stone, I decided just to say F-it and go all out on every thing and if I fouled out then so be it. I fouled one stone (over 40'), one HWFD (over 30'), one LWFD (over 60'), and two hammers (over 85') and basically fouled all three caber attempts. My stone and caber scores did me in for the overall but I feel good about my performance. If I can come out doing the same thing at my last games of the year (Foothills) in two weeks I'll be happy. I expect the footing at Foothills to be better, if it is raining again I'll think that I'm cursed.

[Roger Crazy Wolf]

Tap test: 76

THROWS
Overhead throw: 16x10
Front throw: 16x3, 14x2
Stand throw: 16x3, 14x2
Wheel throw: 16x3, 14x2
SA: 16x3, 14x2

O LIFTING
Snatch: 95x3, 135x3, 165x3, 185x3, 205x1, 215x1, 225x1
RDL: 295x3x12

NOTES
Things felt slow, but I guess that's to be expected. I watched a little video that I took two weeks ago of my stand throws and I noticed my arm angle was bad. I focused on that and hitting my positions, not on trying to throw far. O lifting went okay, didn't feel quick or all that strong. 225 was tough so I stopped there. I'm already feeling the RDLs, hope I can get out of bed in the morning.

[Roger Crazy Wolf]

Tap test: 78

THROWS
WFD Braemar: 28x2, 42x4
WFD: 28x8, 42x6, 56x4

LIFTING
Incline bench: 185x12x2, 45 seconds of rest between sets

NOTES
I guess I really like the wet conditions, practiced in the rain tonight. I was a little slow and heavy footed, couldn't get all the way around on the 56 upon release. Focused on footwork and hip level, was able to get some decent throws with the 28 and 42.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Stand throw: 16x10

O LIFTING
Step up: 135x12x2, 45 seconds of rest between sets
Clean: 185x12x2, 45 seconds of rest between sets

NOTES
Didn't have much energy today but tried to keep moving until I was done. When I finished, I crashed. I was able to keep focus and keep my form pretty well during the lifts. Today's lesson; even when I don't feel like working out, once I get started it's not so bad.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Sheaf: 16x16, 20x6
Hammer: 19x6, 22x12, 25x6

LIFTING
Incline bench: 135x10, 185x10, 225x3x5

NOTES
The hammer is finally coming around, getting some consistently decent distances. Since it appears that some aspects of the technique have locked in I'm now focusing on speeding up and getting a long pull at the end.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Stand throw: 16x10
SA: 16x20

O LIFTING
RDL: 225x5, 275x5, 315x3, 365x3, 435x3, 485x1
High pull: 185x3x10

NOTES
My midsection and abs were still sore from throwing the hammer (I guess) on Saturday. All of my throws with the shot were from 50-75%, nothing too intense. I didn't think I could do anything complicated so I stuck to some simple and moderately heavy lifts of RDLs and high pulls. I felt tired ... I hate the time change.

[Roger Crazy Wolf]

Foothills Game

Stone: 36' (awful)
HWFD: 29' (terrible)
LWFD: 59' (just stunk it up)
Hammer: 81' (could not get on track)
Caber: 12:00, 11:15, 10:30 (This is what I should do so no pat on the back for this)
WOB: 13' (Throwing high enough to clear 14' but was starting too far away)
Sheaf: 28' (awful, had 30')

NOTES
Well, this was bad. It turns out that the weather doesn't matter (except in the caber) but instead I suck. I fouled a 40'+ throw in the stone but I should be hitting 40' on my safe throws. I looked back at my last three games and I realized that I never got the butterflies before the game or before the throws. I think that nervous energy can help me but this told me that I never really got up for the games. I need to change my attitude or just quit.

Got to throw with Matt V, we decided that we need to hook up in the off season and share secrets. Gotta turn it up so I don't embarrass myself next year.

In the stone I should be 43'-45' without problems.
HWFD should be 32'-35', no excuses.
LWFD should be 65'-70', no excuses.
Hammer should be 90'+ easy.
I should always get 3 turns in the caber.
Sheaf should be 30'-34' every day, all day.
WOB should be 14' consistently, 15'-16' on good days.

These are not lofty, unreachable goals. I have hit these marks in practice, I'm just not a gamer yet. Gotta get my head in the game or retire, no use getting out on the field just to go through the motions. Time to win but more importantly, time to do what I know I can.

[Mr. Natural]

Nervous energy can work against you just as easy. If you're working too hard on the psyche you aren't working on the feel. Gotta get in the grooooove man.

[Roger Crazy Wolf]

Tap test: 83

O LIFTING
Back squat: 225x5, 275x3, 315x3, 345x3, 385x3, 415x3
Back 'grunt': 415x5x5 (green bands)
Rack jerk, behind neck: 135x2x5, 185x4x5
Turkish getups: 15x5x5

NOTES
Time to get back to it. Didn't feel like I could push the deep squat too heavy today so I went to back grunts. The bar started about an inch below my breastplate and I had the green bands attached to the floor. These actually felt fairly easy at the time but as I write this my low back is tired. The rack jerks were limited by a tender left shoulder, I think I hurt it playing superman and leaping tall fences in a single bound.

Thanks for the post Mr. Natural, I know what you mean about being in the groove. When I played ball I always had the butterflies before a game. Once I stopped having the butterflies I knew it was time to stop. Fortunately other factors made me stop playing before I got to that point. When I get that nervous energy that's when I stop thinking and start doing. But I think I'm not at that point yet where I have had enough practice so that the good technique takes over without having to think about it. So I think I should be doing a lot of drills in the off season and not touching the weights for a while.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Dead lift: 225x3, 275x3, 315x3, 365x3, 415x3, 455x1, 485x1, 505x1
Step up: 135x3x10
Turkish get up: 15x5x5

NOTES
I didn't know how heavy I could go in deads but I was hoping to get a little heavier. Next time I won't eat so many m&ms before my workout, ugh. 505 is okay, I guess but I think I should be around 600. Had good energy, just not good strength levels.

[Roger Crazy Wolf]

Tap test: 78

LIFTING
Turkish get up: 15x5x5
Single leg box hop: 5x10 each leg
Poor man's vertimax: 5x10, green bands

NOTES
Wanted to do something a little different tonight so I ran a circuit. I need more explosion training so I devised a way to use my bands as a simple vertimax. I looped the bands through 100 pound dumbbells and looped the other ends through a broomstick. I put the broomstick across my back and just jumped. It was a little awkward for the first set but I got the hang of it after that. The toughest part wast getting underneath the broomstick. If I want more tension, I can just move the dumbbells further away from me to the sides and hope the bands don't slide off the ends of the broomstick.

[Roger Crazy Wolf]

NOTES
My left shoulder has been sore, I guess tender is more like it so I haven't been doing much of actual lifting. I've been doing some sled dragging, plyometrics for the lower body, running with the weight vest, turkish get ups, etc. The turkish get ups did hurt my shoulder initially but it has been feeling better the past few days. I'm going to give my shoulder one more day of rest and then see what happens on Sunday.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Rack jerk: 95x5x5
Step up: 95x5x10

NOTES
I tried some light rack jerks to see how the shoulder would respond; it was a bit sore at first but warmed up after I got into it. Anxious to try some heavier loads tomorrow, gotta make some hay.

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Turkish get up: 15x1x5, 25x3x3
Back sqaut: 225x3, 275x3, 315x3, 365x3, 415x1, 435x3x1
Back grunt: 425x4x5 (with green bands)

NOTES
Well, maybe my recent woes in the highland games might be due to an overall lack of total body strength. I kept checking the weight on the bar to make sure I was adding it up correctly because it felt really, really heavy. I nearly failed at 435 so I stayed there and tried to improve my form. This is pretty sad considering my max is somewhere around 505; I expect to hit 475-485 at a minimum each time I back squat. In the past my leg strength has come back very quickly, I'm hoping I keep to that trend. For the next few weeks I will be focusing on back squat, it seems I've gotten away from the lifts that get the best results.

[Roger Crazy Wolf]

Tap test: 83

O LIFTING
Turkish get up: 15x5, 25x3x3
Dead lift: 225x3, 315x3, 365x3, 415x3, 455x3, 485x1, 505x1, 535x1, 555xfail
Tri-plex pull: 135x3, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3, 295x3

NOTES
I was feeling a little down that I missed at 555 in the deads because I was under the impression that my max was 585. I looked back through my training log and it seems that my max is only 545 so I'm feeling a bit better about missing 555. Also, I tried to wear a belt at 535 and it just didn't feel right. I took the belt off and performed better, pulled quicker and stronger ... the belt just makes me feel like I want to puke. Is there anyone else out there who lifts better without a belt or am I the lone weirdo?

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Step up: 125x12x2, 45 seconds of rest between sets
Cleans: 185x12x2, 45 seconds of rest between sets
Front squat: 185x8, 225x3x6

NOTES
I was tired going in to the workout but pushed through it, gained some energy through the step ups and crashed a little at the end of the cleans. My form in the cleans wasn't that great, probably due to very sore traps because I wasn't finishing my pulls. Good workout once I got going but now I'm very, very tired. I can hardly lift my fork to feed myself.

[BillyS]

Roger, you are not alone, I don't even own a belt. Have been lifting for 18 years without one. I think once you go without, you don't miss it.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Turkish get up: 25x3x3
Back squat: 225x3, 275x3, 315x3, 365x3, 405x1, 435x1, 455xfail
Rack jerk: 185x8, 205x3x5

NOTES
Dammit Billy, I was hoping that I had a new nickname ... The Lone Weirdo (flashbacks to the muppet show and the Great Gonzo)! Okay, so I'm not the only one who forsakes the belt for most of my lifting.

I did some speed work on Thursday, didn't feel like lifting on Friday so did some more speed work. My legs were feeling heavy on Saturday, tried to lift some but wussed out and did some more speed work. Tried to lift on Sunday but my legs had this deadness/soreness to them. That continued through Tuesday and today I finally felt like I could lift. I'm still really disappointed in my back squat numbers but today was better than the last time I did them. I limited my reps on the rack jerks due to some lingering soreness in my left shoulder.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Deadlift: 225x3, 275x3, 315x3, 365x3, 415x3, 455x3, 485x1, 505x1, 525x1, 545x1
High pull: 185x3x12

NOTES
Good effort on deads, I seem to be progressing faster on those than on back squats. Got to try and catch up and stay on schedule. I lose strength because I don't hit all of my workouts ... hell, I think I miss most of them.

[Roger Crazy Wolf]

Tap test: 81

SPEED WORK
Sled drag run
Sled drag lunges
Military runs w/30 pound weight vest and 15 pound dumbbells
Poor man's Vertimax

NOTES
It was cold, but at least I got my work out done before the rain. I skipped the ancillary weight work out, the cold kind of saps my will. I'm hoping my legs won't be dead for the next squat workout.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Turkish get up: 25x3x3
Back squat: 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 435x1, 455x1, 475x1
High pull: 185x4x8

NOTES
Back squats went better today; faster and my core was stronger. I decided to end on a positive note instead of trying one more set. I cut back on the reps for the high pull due to a little fatigue from the squats. I've seen youtube video of people demonstrating turkish get-ups and the way they do them is not the way I was taught. I go down in a full overhead squat and go directly to my back instead of rolling to one side. When getting up I come straight forward back to an overhead squat position and stand straight up, there is no intermediate kneeling position ... I think this is why I haven't been able to do as much weight as others. At some point I'm going to try it the other way and see how heavy I can go.

[Matt V]

Roger,

There is usually a big difference between the two Get-Up methods. It takes more flexibility and balance to use the squat method. Personally, the squat method is almost impossible for me due to flexibility issues, so a 16kg kettlebell is a working weight. Whereas, on the traditional version of the Get-Up, I will use 32kg as a working weight, and have done 95lbs with a straight bar. I would like to use 135, but I doubt it would have an impact on my throws, so I will save that for later.

Which method is better depends on your goals, obviously.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Turkish get up: 25x3x5
Deadlift: 225x3, 275x3, 315x3, 365x3, 405x3, 455x1, 485x1, 505x1, 535x1
Rack jerk: 205x4x6

NOTES
Deadlifts went well, again I stopped on a positive instead of pushing it further. 535 wasn't easy but it wasn't really difficult either. I was performing each rep faster than I had in the past, giving me hope. Left shoulder had a small twinge at the start of the rack jerks so even though it felt better as I went along I still limited my reps.

I'm still doing the turkish get ups 'olympic' style, I'll try the other way this weekend if I get a chance. I might not be coordinated enough to do them though.

[Roger Crazy Wolf]

Tap test: 78

SPEED WORK
Weight vest run
Step up (135x5x10)
Single leg jumps

LIFTING
Flat bench: 135x10, 225x8, 275x3, 305x3x3

NOTES
Just some light speed work, tried to run it like a circuit as much as I could. With the weights vest I would sprint at about 75% forward and then do a backwards run. Single leg hops up onto a box are tough when you're tired. Hopefully I'll start throwing this weekend with some people who know what they're doing, unlike myself.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Turkish get up: 25x3x5
Snatch: 135x12x2, 45 seconds of rest between sets
Pulls: 275x12x2, 45 seconds of rest between sets
Clean curl: 155x3x10

NOTES
I haven't really worked out since Tuesday, I did do some speed stuff yesterday but I was limited by the weather. I was fairly explosive and quick today, especially with the snatches. Maybe some of the things I'm doing on my non-lifting days are paying some dividends.

[Roger Crazy Wolf]

NOTES
Went to Columbia on both days and threw with some ladies; tried to help them out as much as they helped me out. On Sunday we threw for about four and a half hours, hitting every event. We didn't throw as long on Monday, doing the caber and sheaf mostly. This was my first time throwing in nearly two months and I am really feeling it; my core is immensely sore.

I learned some things in the stone which should help me out if I can implement them and remember to implement them. The caber the women wanted to try was a really big caber for them, too big I thought. When we were done we measured it at 17'6" (it was 80-90 pounds maybe?) ... no one turned it but everyone was able to pick it, which was impressive. On Monday Adriane nearly turned it a couple of times and we used a shorter caber for Kelly (sorry Bonnie) which she turned.

We took lots of video, which I'm told someone is going to post somewhere online. I just hope they got my good side.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Snatch: 135x12x2, 45 seconds of rest between sets
Flat bench: 185x10, 205x10, 225x10

Sled drag
Cobra: 28x6 each side
Hammer winds: 30x5 each side
Slosh pipe carry: 4x40 yds

NOTES
I'm calling tonight a combo night. I did some quick snatches and then did some speed work. My core is still sore from throwing the past two days and I figured this might work out that soreness. The snatches were a little slow and lacked some pop but that should come back with some rest.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 16x10
Cobras: 26x12, each side
Some shot drills

LIFTING
Some bench press
Some cheat curls

NOTES
I should never take that long off. I felt out of shape and winded during my workout so I didn't do much. Hopefully tomorrow will be much better.

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Turkish get up: 25x3x5
Front squat: 135x5, 185x3, 225x3, 275x3, 305x1, 325x1, 345x1, 365xmiss
Front grunt: 365x3x10 (green bands)

NOTES
Front squats went much better than I expected. I know 345 isn't too big of a number but considering that my max is 375 (I think) and I haven't done them in quite a while I felt good with my effort. 365 felt easy but I stopped about half way up and didn't feel like fighting it. My core felt strong, maybe the Turkish get-ups are working? I did some shot drills, incorporated what I learned with Kelly and Adriane and I think I'm actually starting to get better. I will know for sure when competition rolls around.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Snatch: 125x12x2, 45 seconds of rest between sets
Rack jerk: 175x8x2, 45 seconds of rest between sets

NOTES
Between my last post and this one I have been out due to a mystery illness ... wasn't strep, wasn't any type of flu, wasn't a cold but I couldn't do much of anything physical for a while. I threw yesterday, some stand throws with a 6 pound ball, some braemars with the 28 and some hammer winds. 125 should never give me a problem in the snatch but I'm ashamed to say that today it did. I started running down on energy so I wasn't able to finish rack jerks.

I have this thought that when I'm not lifting and throwing for a while I lose more in technique and flexibility than I do strength. By my tenth set of snatches it felt easier and as I sit here typing this I can feel my low back getting sore. I have a hard time believing that I lose a whole lot of strength in 10 days, especially when the weight gets easier towards the end of my workout.

[Roger Crazy Wolf]

Tap test: 77

THROWS
WFD Braemar: 28x8
WFD Single Spin: 28x8
WFD: 28x4
Cobras: 28x3x6 each side

NOTES
Timing was off, positions were off and the power wasn't there. After being off for so long I guess I shouldn't expect anything different. Things need to get better fast or I will be very disappointed.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Turkish get up: 25x3x5
Power Jerk: 185x12x2, 45 seconds of rest between sets
Step up: 95x3x10

NOTES
Still lacking power, endurance and strength. I'm hoping this comes back as soon as my nutrition levels get back to normal. I was supposed to go heavy in front squats but wasn't feeling it today so I gave the power jerks from last week another try. Technique was horrible and just like last week, this light weight worked me, which is embarrassing.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x8, 25x4

O LIFTING
Rack Jerk: 135x5x6
Flat Bench: 185x4x10
Step-up: 95x3x10

NOTES
Used the overhead throws as a warm-up, the weather was comparatively nice so I took advantage. The lifts are light, still trying to get back in the swing of things. Not ready to go heavy just yet, maybe later this week.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Turkish get up: 25x3x5
Cleans: 185x12x2, 45 seconds of rest between sets
Step up: 125x12x2, 45 seconds of rest between sets

NOTES
Tonight felt better but I'm still lacking a little energy, even though I took last night off. Technique was better, speed was better which has given me hope.

[Roger Crazy Wolf]

Tap test: 78

LIFTING
Flat Bench: 135x10, 185x10, 225x4x5
Pull ups: 4x4x bodyweight
Dumbbell swings: 40x5, 60x5, 90x3

NOTES
Wasn't able to do any throwing tonight due to the weather. Still feeling weak but I guess I have to start somewhere.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Snatch: 125x12x2, 45 seconds of rest between sets
High Pull: 195x12x2, 45 seconds of rest between sets
Step up: 135x3x10

NOTES
Better speed and power and this time I made it all the way through the workout. This is the best I have felt in a couple of weeks.

[Roger Crazy Wolf]

Tap test: 82

THROWS
WFD single spin and drop: 63x12
WFD double spin and drop: 63x12
Hammer winds: 16x5x10, each direction

LIFTING
Flat Bench: 185x4x10
Pull ups: body weight x 4x4

NOTES
Didn't do any real throwing, tried to work on my footwork and patience in the WFD. I think I'm going to keep doing the WFD drills and the hammer winds until my orbits are where I think they should be and I feel more connected to the weight. Then I will start the actual throws and see if this helps.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Front squat: 135x2x5, 185x2x5, 225x2x3, 275x7x1
Flat bench: 185x2x10, 235x3x5

NOTES
I'm weak ... weak as a newborn kitten :mad:

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
RDL: 225x2x5, 315x2x5, 365x2x5, 395x2x3
Step up: 95x2x5, 145x4x5

NOTES
Still weak, this sucks.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x15
Hammer winds: 12x3x5, 22x3x5, 25x3x5, 16x3x5
LWFD: 28x4

O LIFTING
Back squat: 135x2x10, 225x2x5, 275x3, 315x3, 365x4x3
Power jerk: 135x3x5, 165x4x5

NOTES
I used to be strong, honest. I think this illness has nearly run it's course. I must have caught the swine flu because now I am more pig than man. Snout, tusks, cloven hooves, a penchant for mud and a little pink curly tail are what I have devolved into. I shall call myself "Crazy Hog/Wolf" in honor of my mutation, I hope the world will remember me as I was. Just checking to see if anyone is paying attention.

[McDaniel031151]

Crazy Hog/Wolf....I will look for the guy with the pink curly tail when I come south.....

[BillyS]

Roger, someone is always paying attention. McDaniel you should rather look for the guy with the devil mask on at Waxhaw, then you have found the Crazywolf!!

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Deadlift: 225x5, 315x3, 365x3, 415x4x3
High pull: 225x3x6

NOTES
Still not feeling strong, but getting there. Getting sore which is a good thing, I should hit it a little harder next week. I weighed myself over the weekend and found out this is the lightest I have been in YEARS ... since I stopped playing football. I gotta get that mass back, that curly tail should help add to my mass.

Billy, I don't always wear that mask, I've been 'V' from V for Vendetta recently. It probably won't happen this year as I've been hearing that Waxhaw stands a good chance of folding.

Oh yeah, check out my new shoes ... I loves my new shoes!!

http://www.vibramfivefingers.com/products/products_kso_trek_m.cfm

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 25x6
WFD Braemar: 28x6
WFD: 28x8, 42x6
Hammer winds: 12x4x10

NOTES
I'm closer to hitting the correct positions but still not there. I'm sticking to the hammer winds until I can get everything together, then I'll throw the hammer. When I remember to unhinge my shoulders my orbit isn't correct. When I get a good orbit I'm not pulling through with my hips and back. When I pull I'm not pushing my hips out in big circles, and on and on. My WFD is pathetic, need to get myself on the video and break it down.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Shot drills: A drill, line drill, stand throws w/6 pound medicine ball

O LIFTING
Back squat: 135x3x5, 225x3, 275x3, 315x3, 365x2x3, 395x4x1
Rhythm squat: 185x4x10

NOTES
Weak and bad form. I'm not feeling the squats in my hips like I usually do when I'm 'on'. The only way to fix this is practice, gotta get back in a groove. 395 for singles is awful ... I could have gone heavier but my form would have been terrible (bent back).

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Deadlift: 225x3x5, 315x3, 385x3, 435x2x2, 465x1, 485x1

NOTES
Not a lot of time tonight, did what I could with the time I had. I am so tired of being weak, must work harder I guess.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Rhythm squat: 185x5x10

NOTES
Tried to work out some soreness. The good news is this weight was really easy, I worked through it quickly and I finally felt some hip activation in the front of my hips ... baby steps ...

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Turkish get up: 25x3x5
Cleans: 170x12x2, 45 seconds of rest between sets
Step up: 125x12x2, 45 seconds of rest between sets
Front squat: 185x2x10

NOTES
Been out for a few days, the last couple have been a little rough. Felt pretty decent tonight, like a little of my strength was coming back. I haven't thrown in a while, going to try and get back to that tomorrow.

[Roger Crazy Wolf]

Tap test: 78

LIFTING
Flat bench: 185x2x12, 235x3x5
Pull ups: Bodyweight x4x4

THROWS
A drills, stand throw for technique

NOTES
Not a lot of time tonight, almost didn't do a workout tonight. I can't keep skipping workouts if I want to get my strength back no matter how little time I have.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Snatch: 130x12x2, 45 seconds of rest between sets
Tri-plex: 135x3, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3
Rack jerk: 185x5x2, 45 seconds of rest between sets

NOTES
Snatches went very well, but I did something to my left trap during the tri-plex pulls. I wasn't able to finish rack jerks.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 14x2, 16x6, 18x2, 20x2
Stand throw: 14x6, 20x6
WFD braemar: 18x4, 32x4
WFD: 18x8, 32x8

NOTES
The left trap didn't affect my throws too much and the WFD actually went pretty well. I was able to adjust my technique and add a total of about 20 feet to my throws with the 18 from beginning to end. If the weather is decent next Saturday (not snowing or raining and above 35 degrees) I think I'll have a test day with 4 of the events: stone, 28, 56 and hammer. I'll use this as a starting point to determine if I can get my throws any better by the time the season starts. This year, due to some games going under, my season may not start until May.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Turkish get up: 25x3x3
Back squat: 135x2x10, 225x3, 275x3, 315x3, 365x3, 415x1, 445x1
Rack jerk: 205x2x5

NOTES
Again the trap affected my lifting. I didn't think it would affect my back squat but it changed (hurt) my technique too much at 445. My legs finally felt strong and I was disappointed, I also had to cut the rack jerks short. I should have known something was up when the turkish get ups hurt my trap.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Deadlift: 225x3x3, 275x3, 315x3, 365x3, 405x3, 435x1, 455x1, 475x1, 495x1
High pull: 135x10, 185x3x8

NOTES
I was supposed to do this workout yesterday but I pushed it back to give my trap some rest. Things went okay, 495 was tough and I knew I couldn't go higher. The high pulls made the trap a little sore but it wasn't bad.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Turkish get up: 25x3x3
Clean: 185x12x2, 45 seconds of rest between sets
Front squat: 185x12x2, 45 seconds of rest between squats

NOTES
The cleans still felt slow and a little stilted but the front squats felt better and stronger. I was supposed to do more but I ran out of time. I really hate doing cleans wearing a coat, I can't rack it properly ... when is it going to get warmer?

[Roger Crazy Wolf]

Tap test: 79

THROWS
Test day, three throws attempted, best throw recorded.
Stone: 38'1"
HWFD: 27'2"
LWFD: 56'6"

NOTES
I did my normal warm ups that I would do before a game and then went into the stone. 38 feet is okay, about where I was at the end of last season, but I didn't feel like I was fully ready to go. HWFD and LWFD were bad and I didn't feel like doing the hammer today.

I would like to add five feet to the stone and HWFD by May and add ten feet to the LWFD by May. I don't think that's unrealistic as I have hit most of those numbers in competition before. I'll do the hammer tomorrow, may repeat some the events from today again.

[Roger Crazy Wolf]

Tap test: 76

THROWS
Overhead throw: 14x4, 16x4, 18x4, 20x4
Cobras: 28x8, 42x4

O LIFTING
Back squat: 235x5, 315x3, 365x3, 405x3, 435x1, 465x4x1
High pull: 185x4x8

NOTES
I did not have it together today. I was warming up with overhead throws with the intent of throwing the hammer. I could not do a decent overhead throw, felt tired and could not get my body to do what I wanted it to. Scrapped throwing the hammer, just kept doing overheads then moved on to cobras. My legs must have been more tired than I thought because the squats were a little rough. I was too cautious at 465, wasn't happy with the technique or the depth so I did it until I got it.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Deadlift: 225x5, 315x3, 365x3, 405x3, 435x3, 455x1, 475x1, 505x1, 525x fail
Rack jerk: 185x3x12, 185x8
Turkish get up: 25x3x5

NOTES
Took last night off because my right hip has been sore for the past week and a half. Felt really good tonight despite the cold. My strength seems to be coming back faster in the deadlift than in the squat, I hope the squat strength follows. I think squats are a good indicator for athletic performance, not so much with the deads. Rack jerks were fairly easy, probably because they were so light. I'm feeling better that I'm staying on schedule more.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Dumbbell swings: 60x3x6
Cleans: 185x12x2, 45 seconds of rest between sets
Rack jerk: 185x12x2, 45 seconds of rest between sets
Overhead squat: 135x2x10

NOTES
Deja vu. I'm kind of an idiot for doing rack jerks two nights in a row but I threw caution to the wind. Everything was slow, probably due to effects from last night but I still felt strong. ran out of gas on the overheads so I called it a night.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Hammer winds: 16x10, 25x16
Stand throw: 16x10

LIFTING
Incline bench: 135x20, 185x10, 225x3x5

NOTES
Not a lot of time so I did what I could. Elbow hurts a little which made the shot a little rough.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Snatch: 145x12x2, 45 seconds of rest between sets
Pulls: 215x12x2, 45 seconds of rest between sets
Clean curl: 145x4x10
Turkish get up: 25x3x5

NOTES
Snatches felt good, I was pulling the weight fairly high with the catapult technique. When I moved on to pulls the 215 felt really easy. I think I could have snatched it if my receiving position was decent but didn't want to test it. Overall it was an easy night.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x8, 18x10, 20x10, 25x4
Stand throw: 18x12, 20x12

NOTES
Didn't do a lot today because my abs were sore from yesterday. I guess that 145 snatch worked me a little more than it felt like. My elbow is still a little wonky so I couldn't push too hard in the shot. Overheads were terrible, probably due to yesterday's workout.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Turkish get up: 25x3x5
Front squat: 135x5, 185x3, 225x3, 275x3, 305x1, 325x1, 345x1
Front grunt: 425x3x8

NOTES
Abs still sore and my elbow is killing me. I stopped the front squats at 345 because A) it was difficult and B) pain was shooting down my forearm coming out of the hole. 345 is about 30 pounds away from my max so not too bad, the strength is coming back as long as I keep at it. The problem now is the little nagging injuries.

[Roger Crazy Wolf]

Tap test: 76

THROWS
Overhead throw: 18x4, 20x4
WFD: 32x16
Sled drag: 90x6x30 yards

LIFTING
Incline bench: 135x2x10, 185x2x6, 205x2x6
Pull up: Bodyweightx4x5

NOTES
Took the last few days off, the body commanded that I do so. Right hip has still been sore, legs have been dead. Throws didn't go well until I changed how I began my throw, not as much twisting back. Going to stay with the heavier weights for a while and see how my body handles it.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 18x4, 20x4
Stand throw: 18x3, 20x3
Full throw: 20x3, 18x6
WFD: 63x12

NOTES
Did not lift last night. I was trying to take care of something during the rainstorm and absolutely destroyed my right knee. The bony top of my fibula got smacked really hard and it hurt to bend my leg right after. Today it felt much better, trying to get full extension was a little painful but other than that it did not affect me. Throws went well, I was throwing the 18 as far as I was throwing the 16 last week. My best throws in the WFD were #3 and #4, after that it dropped off a little but I worked on little things to get the throw better.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Dumbbell swings: 60x3x5
Front squat: 135x5, 185x3, 225x3, 275x3, 315x1, 345x1, 365xmiss
Front grunt: 445x3x8

NOTES
I took yesterday off as a precaution, my knee was still a little sore. Today it felt good enough to lift so I did yesterday's workout today without much discomfort. I love daylight savings time, makes the workouts easier to get through when it's a little warmer.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Cleans: 185x12x2, 45 seconds of rest between sets
Step up: 135x12x2, 45 seconds of rest between sets
Front squat: 135x5, 185x5, 225x3x8
Turkish get up: 25x3x3

NOTES
Cleans started a little rough but I got into the groove quickly. I wasn't waiting the full 45 seconds between sets and I had no ill effects from that. I was stronger in the front squats than I had anticipated. I notice that when I sit back further on my heels I'm not as able to keep my low back in the proper position which causes my elbows to drop. Tonight was a bonus lifting night, track meet got canceled.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 18x6, 20x6
Stand throw: 18x10, 20x10
Hammer winds: 25x7

LIFTING
Incline bench: 205x5x10
Pull up: Bodyweightx4x5

NOTES
Short on time, damn handle broke on my hammer training device.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Turkish get up: 25x3x3
Snatch: 140x12x2, 45 seconds of rest between sets
Rack jerk: 185x12x2, 45 seconds of rest between sets
High pulls: 185x3x10

NOTES
Snatches went really well, I was a bit surprised by that. Didn't feel like I had a lot of energy but things came around. It was during the high pulls when I ran out of steam. I had planned on 4 or 5 sets but my back was getting a little fatigued.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 18x6, 20x6, 25x4
WFD Braemar: 63x6
WFD: 63x12, 32x16
WOB side throw: 63x6

LIFTING
Incline bench: 205x4x10
Pull up: Bodyweight x4x6, Bodyweight x2x5

NOTES
Wasn't able to get anything really good going in the throws, probably due to a sore and fatigued lower back. Worked on long orbits, footwork, focused on the left side and finishing tall, not trying to throw far. I really need to get these little injuries sorted out.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
Front squat: 135x2x5, 185x3, 225x3, 275x3, 305x1, 325x1, 345x1, 365x1
Rack jerk: 205x3x8

NOTES
Finally! I hit 365 in the front squat, was happy with that and it was a struggle so I didn't go higher. I was a little drained for the rack jerks and then didn't feel like doing much else. The back was much better today which helped. Track meet on Monday so I don't think there will be a workout.

[Roger Crazy Wolf]

Tap test: 78

THROWS
Overhead throw: 18x4, 20x4
Full throw: 18x10, 20x10
WFD braemar: 32x6
WFD: 32x20

LIFTING
Incline bench: 205x3x8
Pull up: Bdywt x 3x5

NOTES
Felt a little tired but got some good work in. Hit some decent throws in the shot with the 18, was able to improve from the beginning of practice. WFD was on par with the last time I threw this weight.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Clean: 185x12x2, 45 seconds of rest between sets
Front squat: 185x12x2, 45 seconds of rest between sets

NOTES
Very tired for this one, barely made it through. Technique was rough and I didn't have a lot of pop. Hoping a good night's rest will take care of the issue.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 18x4, 20x4
WFD braemar: 63x6
WFD: 63x10
Hammer winds: 25x10x3

NOTES
Didn't feel very explosive so worked on positions. Turns out when I hit my positions, even if I'm not moving as quickly as I usually do my throws are just as far. Was supposed to do a weight workout today but I missed throws yesterday and wasn't feeling up to the weights today.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Turkish get up: 25x3x5
Front squat: 135x5, 185x3, 225x3, 275x3, 305x3, 325x1, 345x1, 365x1, 375x1*
High pull: 225x4x8

NOTES
Lifting actually went well today, tied my PR in the front squat, sort of. I wasn't low enough for this to really count; I went just past parallel and not all the way down ... good enough for today though. Also hit 305 for a triple, this is the first time I can remember doing that. Two track meets this week so unless they get canceled I won't workout on Wednesday and Thursday.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Low deadlift: 135x5, 185x3, 225x3, 275x3, 315x3, 365x3, 405x3, 435x1, 465x1
5 second back squat: 135x5x5

NOTES
Two decent lifting days in a row, this is a record. I was told about the 5 second this past weekend and decided to give them a try and they were tough. I think I'm going to add these to the repertoire.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 18x4, 20x4
Stand throw: 18x6, 20x6
Full throw: 18x6, 20x6
WFD braemar: 32x6
WFD: 32x8

LIFTING
Incline bench: 205x3x12
Pull up: Bdywt x3x6

NOTES
Pretty decent throws workout. I was able to get better from the beginning to the end and end on my longest throws in both shot and WFD. Went quick through the lifting, have some stuff to get ready for tomorrow ... two track meets this week, back to back.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Hammer: 25x16
WFD braemar: 63x6
WFD: 63x12

NOTES
I don't compete in the track meets but I was wiped out after two of them back to back. Didn't do anything on Friday, I wanted to but it wasn't in the cards. Just threw today, no lifting. I plan to lift and throw a little tomorrow, we'll see how it goes. Today was decent, I'm beginning to know what works and what doesn't in the WFD. I'm relaxing more in the hammer but I need to pull all the way through and not be in a hurry to get rid of it.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Some WFD, very little hammer, some teaching on caber

O LIFTING
Hang clean: 135x5x??

NOTES
Went to Columbia and threw with Kelly and one of her friends. My throws didn't go so well, maybe I was tired, not really sure what the deal was. Came home and lifted a little, this week is supposed to be a down week. For my lifts I did hang cleans for a minute on and three minutes off. It was tough to clean as fast as I could for 60 seconds and I was supposed to do 7 sets. I was averaging 16 reps per set until the last set which dropped down to 10 ... time to call it.

[kniklason]

Your throws were fine--- that heat was nuts though!!!! What's a tap test???

[Roger Crazy Wolf]

Tap test: 81

THROWS
WFD braemar: 56x8
WFD: 56x20

LIFTING
Nothing worth mentioning

NOTES
It seems that after about 16 or 17 throws with the 56 my nervous system was shot. No matter, I saw some decent results which I hope continue as the month moves on.

I have been doing some throwing and lifting this past week, but mostly I've been taking it easy. I get back on track with some small changes to the lifting routine starting next week. I'm looking forward to good results as my first Games will be the big one in Greenville.

[Roger Crazy Wolf]

Tap test: ??

THROWS
Overhead throw: 16x8
Stand throw: 16x10

O LIFTING
Close grip snatch: 95x6x5
5 second squat: 145x5x6

NOTES
Again, not much time to get things done. Read somewhere that close grip snatch was good for the hammer, we'll see.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Overhead throw: 16x6
Stand throw: 16x4
German step-through: 16x4
Full throw: 16x6
Hammer 1 wind: 22x4
Hammer 2 wind: 22x4
Hammer 3 wind: 22x4

LIFTING
Flat bench: 185x6x12
Pull up: Bodyweight x 5x5, 1 second pause at top

NOTES
I didn't really have it together today, lacking in energy. So I slowed things down to about 75% and just worked on technique. The simple things went better than the complicated ones, of course. My overheads were nearly 50' for the first time in a long time but I didn't have any explosion in the stand throw. The single wind in the hammer was okay but things went downhill after that.

[Roger Crazy Wolf]

Tap test: 75

O LIFTING
Close grip snatch: 95x3x6, 125x3x3
5 second squat: 135x5x6

NOTES
Again, tired. Those close grip snatches are tough, I thought 125 would go easier than it did. Gotta get some sleep or something, this is getting old.

[Roger Crazy Wolf]

Tap test: 78

THROWS
WFD Braemar: 28x4
WFD: 28x8

O LIFTING
Hang snatch: 95x2x5, 135x3, 155x8x3
Tri-plex pulls: 135x3, 155x3, 175x3, 195x3, 215x3, 235x3

NOTES
No pop in the throws but I was still able to force out some decent ones. Evidently I forgot how to snatch so I spent the bulk of my workout trying to iron out those kinks. Still wasn't happy at the end but it did get better.

[Roger Crazy Wolf]

Tap test: 80

THROWS
WFD braemar: 56x4
WFD: 56x12
Shot full throw: 6x5
WOB side sling: 56x4
WOB: 56x6

O LIFTING
Hang clean: 175x25

NOTES
I usually warm up with some shot drills using no weight and they felt really good today. I thought I would do some shot but I decided to use the 6 pound medicine ball as an interlude between weight throws to see how it went. WFD was hit and miss but that's due to footwork. The little interlude seemed to work, I did do well in the WOB. I hadn't practiced WOB in some time and I think I won't hit it again for 3 weeks or so just to see if I can perform well at it without practicing the actual throw all that much. I decided to do something different with the lifts by doing sets of 5 with 3 minutes of rest between sets and 15 seconds between reps. The weight was supposed to be heavier but being the first time I did this I wanted to go a little easy. All in all, I liked it and can't wait to go heavier.

I'm wondering if anyone else has this problem. When I throw I dig holes with my feet and it starts to throw off my footwork. I think this is due to the soil being so sandy and not really solid and this is a pain in my ass. I don't know how to keep from digging these holes and instead have to keep moving my trig every two weeks or so. If anyone has a solution (short of pouring a concrete pad) I'd love to hear it.

[Roger Crazy Wolf]

Tap test: 79

THROWS
Overhead throw: 16x8
Stand throw: 16x4
Full throw: 16x8
WFD braemar: 28x8
WFD: 28x8

NOTES
Damn I was tired today, probably should not have worked out. I think I partied too hard in celebration of Earth Day. Nothing went well, average to below average for the most part. Couldn't even muster the energy for the weight workout.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x6
Stand throw: 16x4
Full throw: 16x6
WFD braemar: 28x8
WFD: 28x12
Hammer 1 wind: 22x4
Hammer 2 wind: 22x4
Hammer 3 wind: 22x4

LIFTING
Bench press: 185x4x15

NOTES
Throws went really well, finally. I went at about 75% intensity in the shot and then turned it on in the WFD and hammer. I could feel long pulls in the hammer and the trajectory was much better. I wasn't quite on in the WFD but my distances were better. Gotta remember to stay centered and not lean over.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Hang snatch: 165x25x1
Back squat: 255x12x2, 45 seconds of rest between sets
Overhead squat: 135x3x10

NOTES
I am doing cluster training with most of my pulling exercises. So in the hang snatch I did a set of 5 with 15 seconds between each rep and then 4 minutes of rest between each cluster of 5. At the beginning it was as if I forgot proper technique in the snatch. Things improved and I did like it but towards the end I ripped open my hand; nothing a little super glue can't fix.

[Roger Crazy Wolf]

Tap test: 76

THROWS
Overhead throw: 16x8
WFD braemar: 56x4
WFD: 56x12

LIFTING
Pull up: 5x5 w/1 second pause at top

NOTES
Legs were still wasted from the previous weight workout so the throws didn't go so well. Lack of energy caused the weight workout to get cut short.

[Roger Crazy Wolf]

Didn't do anything but this was our region track meet and I wanted to make a few comments.

Both the girls and boys teams took third in the region out of 6 teams. This doesn't sound impressive but I couldn't have been prouder. Our girls took third with only 8 girls competing and the boys took third with 20 competitors. We had 3 district champions and one of them was my one and only female thrower. She was first in the discus and second in the shot. She set a PR by 6 feet in the discus and there wasn't another thrower within 10 feet of her. Another week of intense, focused practice and then the lower state track meet is May 8.

[Roger Crazy Wolf]

Tap test: 80

THROWS
Overhead throw: 16x8
Stand throw: 14x6
Full throw: 14x12
A drill: 14x12
WFD braemar: 50x4
WFD: 50x12

NOTES
The stand throws went pretty well but the full throw was a disappointment. Although when I focused on doing the right technique my throws went further for both the shot and the WFD. Greenville is 4 weeks away and I'm getting a little worried.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
5 second squat: 225x3x5
Back squat: 135x10, 225x5, 275x3, 325x3, 365x3, 395x3, 415x1
Step up: 135x3x10

NOTES
Wasn't as strong in the back squat as I wanted to be, but that might have been due to doing the 5 second squats first. That type of squat feels different but in a good way. Going to try and implement some other different types of things and see how it plays out.

[Roger Crazy Wolf]

Tap test: 76

THROWS
Overhead throw: 16x8
WOB side sling: 50x4
WOB: 50x8
Hammer: 1 wind x4, 2 windx4, 3 windx4

O LIFTING
Bench press: 185x2x10, 235x8, 255x3, 275x3
Close grip snatch: 95x5, 115x5, 135x2x3

NOTES
Used spikes in the hammer for the first time since last season. There was no real adjustment time, everything felt natural. Now I just need to throw farther.

[Roger Crazy Wolf]

Tap test: 81

THROWS
Overhead throw: 16x8
Full throw: 14x12
WFD braemar: 26x4
WFD: 26x6, 28x3

O LIFTING
RDL: 225x5, 275x5, 345x5x8

NOTES
Wanted to do more lifting but was running down on energy. Throws went well enough; I'm satisfied with my LWFD, not ecstatic but I'm okay with it. RDLs didn't feel heavy but 5 sets took their toll. I did some workouts last week but there wasn't enough there to post.

Our lower state meet was on Saturday and we had some qualifiers for the state meet this weekend. My female thrower qualified in the discus, set another PR by 5 feet, but did not do well in the shot at all. I think she was so excited to qualify in the discus that the adrenaline ran through her and made her crash by the time she had to throw the shot. The boys 4X400 team qualified and this is a bit of a surprise. We (the coaches) knew they had it in them but they didn't think they did. Two of them ran the race of their lives and we ended up qualifying by a tenth of a second. It will be interesting to see how well they can run when they don't have any other events to worry about. 3 of the 4 guys had other events like long jump, triple jump, the mile, 800, and 400. I'm hopeful about the state meet, I'll be giving details as they happen.

[Roger Crazy Wolf]

Tap Test: 79

O LIFTING
Hang Clean: 205x25, cluster
Rack Jerk: 185x12x2, 45 seconds of rest between sets
Front Squat: 225x3x8

NOTES
Finally had enough energy tonight to get through most of my programmed workout. Rack jerks were easy and smooth, front squats were a struggle.

[Roger Crazy Wolf]

Tap test: 82

THROWS
Overhead throw: 16x8
Hammer: 1 wind 22x4, full throw 22x12

LIFTING
Pull up: Bodyweight x5x5
Flat bench: 235x3x10

NOTES
Throws felt good today. Warmed up with some discus during track practice, then came home and did my throws workout ... I am awful at the discus right now. No speed at all, just strength. But, my overheads were great, threw a couple of bombs. I was able to keep increasing my distance on the hammer throughout the workout, which was good. The distances weren't all that far, which was bad. Oh well, just gotta keep working. I paused for 1 second at the top in the pull ups, made it a little tougher.

[Roger Crazy Wolf]

Tap test: 77

THROWS
Overhead throw: 16x8
Stand throw: 14x6
Full throw: 14x12
WFD braemar: 50x4
WFD: 50x9

NOTES
Still recovering from two day track meet at state. Today was hot, but the throws were okay. I think I'm a little dehydrated because I got headaches towards the end and I didn't think it wise to do weights. My full throw in the shot is coming along, wish I had a few more months to work on it before Greenville though. WFD was average until my last throw, finally got some altitude on it and got some extra distance.

On a high school track and field note, my girl thrower got 5th at state and our boys 4x400m team came in 8th. She threw the exact same distance that she did to qualify; she had one that was further but fouled it. I was very pleased with her effort and progress and this was her most complete effort of the season. I think she hasn't peaked yet, which is my fault ... live and learn.

[Roger Crazy Wolf]

Okay, been away for a while. Threw at Greenville, stunk it up, took some time off and moved to Colorado. I gave myself a week and then started up again so today was my first workout back in CO ... looks like a week wasn't long enough to adjust to the altitude. I also partially tore my rotator cuff in my right shoulder during the caber at Greenville, been trying to let that heal.

Tap test: N/A

O LIFTING
5 second squat: 135x5x5 (altitude killed me, no oxygen)
RDL: 315x5x6 (Usually I kill this and have to go heavier)
Snatch grip jumps: 95x5x5
Shoulder rehab work

[kniklason]

Wow!!! you moved already???? Well, congrats- I know it's great out there!!! Suzanne will be out for masters worlds in August- maybe you'll see her. :)

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
5 second front squat: 115x5x4
Deadlift: 225x5, 315x4, 405x3x3
5 second pec fly: 70x5x5
Shoulder rehab

NOTES
Still not getting enough oxygen to the muscles, a couple of the sets on the deads nearly did me in. I'm doing the pec flies to gain some mass and increase strength in order to help stabilize the shoulders. I will be doing some rear delt and back work just as soon as the pain allows me to.

Kelly, I moved so quickly so that I could enjoy the Colorado summer and not have to endure the South Carolina summer. It's been nice with highs in the 80's, no humidity and lows in the 50's at night. HA! Take that!

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Back Squat: 225x6, 275x4x5: Tempo - 4, 0, 2, 1
RDL: 315x4x6: Tempo - 2, 1, 4, 0
Snatch Grip Jumps: 135x4, 185x4, 235x3x4

NOTES
The tempo indicates how fast I'm doing the lift. I'm trying to keep my muscles under tension for a longer period to stimulate some growth during this cycle. So on the squats I did a 4 count down, no pause in the bottom, a 2 count up and a 1 count pause at the top. Since I start RDLs at the bottom it was a 2 count up, hold for one count, 4 count down and no pause at the bottom. The snatch jumps felt great, it was nice to do something fast after the slower tempo lifts. The weights are kind of sad, I should be able to do at least 400 in the back squat for a 7 count but I'm finding where my weak points are ... hopefully this type of lifting fixes them. I'm almost accustomed to the altitude but no quite there yet.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Seated DB Press: 40x3x6 Tempo - 4031
Lat Pull Down: 50x3x12 Tempo - 4031
Incline DB: 40x3x8 Tempo - 3031
Seated Cable Row: 50x3x12 Tempo - 4031
Incline DB Curls: 25x3x8 Tempo - 4031
French Press: 40x3x10 Tempo - 4031

NOTES
I consider these upper body days to be rehab days. To make things easy for the reader on the tempo, this is the break down: the first number is seconds on the eccentric contraction (the way down), the second number is seconds paused, the third number is seconds on the concentric contraction (the way up) and the last number is seconds paused at the top. Clear? I was a little hesitant to post the weights because they are humbling but this type of work is tough, you try it. Oh yeah, there was a pause of 60 seconds between sets. According to what I have read, this type of work will increase muscle mass and it will fix weak points.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Front Squat: 185x5x4 Tempo - 4021
Deadlift: 315x4x4 Tempo - 4021
Turkish get up: 15x3x3, 20x3

NOTES
The weights aren't as high as I'd like but like I said, this is tough doing this tempo work. Oddly enough, the muscles that are sore from the upper body workout are my triceps. I'll get a chance to work through that soreness with the next workout on July 1.

[Roger Crazy Wolf]

Tap test: 79

O LIFTING
Back Squat: 275x4x5, 4021
RDL: 315x4x6, 4021
Snatch Grip Jumps: 235x4x4

NOTES
Things went a little better than the last time I did this, the improvements should continue as I get more accustomed to the workout/altitude. No workout yesterday, body told me not to.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Front Squat: 185x4x6, 4021
Deadlift: 315x4x6, 4021
Clean Grip Snatch: 95x2x3, 115x2x3
Turkish get up: 20x3x3

NOTES
Things are getting easier, I think I'm finally accustomed to the altitude at the very least. I think my form is getting better by doing this workout. Another week and a half of this and I get to move fast again!

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
DB Press: 40x3x8, 3021
Lat pulldown: 70x3x12, 3021
Incline DB press: 40x3x8, 3031
Seated Rows to face: 30x3x12, 3031
Incline DB Curls: 25x3x8, 4031
French Press: 40x3x12, 4031
Hang Snatch: 95x5, 135x2x3, 145x2x3

NOTES
Again, it's getting better. The shoulder pain is manageable and I'm looking at changing the tempo slightly for the next few workouts.

[Roger Crazy Wolf]

Tap test: 83

O LIFTING
Back Squat: 275x4x6, 4021
RDL: 325x4x6, 4021
Snatch Grip Jumps: 245x4x4
Turkish get up: 25x3x3

NOTES
Getting into a groove with this tempo lifting, things keep getting easier and easier. I'm anxious to see if I've gained any weight after I've done this for three weeks. Probably won't be much of a difference but there's always a chance.

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Seated DB Press: 40x4x7, 4021
Lat pull down: 90x3x10, 4021
Incline DB bench: 40x4x7, 4021
Seated Cable rows: 30x3x10, 4031
Incline DB Curls: 30x3x6, 4021
French Press: 40x3x12, 4021
Hang Snatch: 145x4x3

NOTES
Changed the weights, sets, reps and tempo just a touch. I will stay here for a week and then change things one more. It sure does feel good to do snatches after doing all that slow stuff.

[Roger Crazy Wolf]

Tap test: 81

O LIFTING
Front Squat: 185x4x6, 4021
Deadlift: 315x4x6, 4021
Clean Grip Snatch: 115x4x5

NOTES
The body part that seems to be getting the most work from this tempo work on squats and pulls is my core. It's the first thing to fail and my sorest part the next day. I go back to the old mantra in throwing; position creates power. This tempo work is showing me that I'm not strong in my positions.

[Roger Crazy Wolf]

Tap test: 77

O LIFTING
Seated DB Press: 40x4x7, 4021
Lat Pulldown: 90x3x10, 4021
Incline DB Press: 45x4x7, 4021
Seated Cable Row: 30x3x10, 4031
Incline DB Curls: 30x4x6, 4021
French Press: 40x3x12, 4021
Snatch Grip Jumps: 135x5, 235x4x5

NOTES
I was able to increase my weights a little. This isn't the type of workout where the goal is to increase the weight but this must mean progress for me. The amounts are very humbling but when you train for results you gotta check your ego at the door.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Back Squat: 275x4x6, 4021
RDL: 335x4x6, 4021
Hang Snatch: 95x5, 135x4x3
Turkish Get Up: 25x3x5

NOTES
I find it difficult to keep my position with my shoulders back during the RDL. I think it's key that I get stronger here so that I can be strong in somewhat disadvantageous positions. Taking 4 seconds on the eccentric contraction is really tough.

On a personal note: When I lived in Colorado last I found a gym that catered to O Lifting, Powerlifting, Strongman and Highland Games Athletes. I worked out there until I left and one of the first things I did upon moving back was to see if that gym was still in business. I drove by where it was and I was disappointed that it wasn't there anymore. So the next best place I found to workout is the county rec center (not your typical rec center, it is really nice, just doesn't have some of the specialized equipment). Well, in the course of registering for the Rocky Mountain Highland Games I found that the gym is still in business and evidently doing better than ever, it had just moved. I'm going to try to hook up with some other Highland athletes in the area and get some training in. Check it out: http://www.rmlccolorado.com/

[Roger Crazy Wolf]

Tap test: 78

O LIFTING
Seated DB Press: 40x4x7, 4021
Lat Pulldown: 90x3x10, 4021
Incline DB Press: 50x4x7, 4021
Seated Cable Row: 30x3x10, 4031
Incline DB Curls: 30x4x7, 4021
French Press: 40x3x12, 4021
Clean Grip Snatch: 125x4x5

NOTES
Needed to increase the weight again on the incline presses but the overheads are still kicking my ass. Muscled through the snatches, timing seemed a bit off but I was still able to get them decently. I get to workout at the new gym tomorrow, whee!!

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Front Squat: 185x4x6, 4021
Deadlift: 315x4x6, 4021
Snatch Grip Jumps: 135x5, 245x4x4
Turkish get up: 25x3x4

NOTES
Things are getting easier, probably could have gone heavier on the deads. Last week of the slower tempo, going to move to an explosive tempo next week.

[Roger Crazy Wolf]

Tap test: 76

O LIFTING
Back Squat: 135x2x5, 225x3, 275x3, 315x3, 365x3, 405x1, 435x1, 455x1
Tri-plex Pull: 135x3, 155x3, 175x3, 195x3, 215x3, 235x3, 255x3, 275x3, 295x3
Turkish get up: 25x3x3

NOTES
Now that I supposedly have some mass, time to get it strong. I think this is the heaviest I have gone without a belt, but only because mine is packed away in storage. Probably could have gone heavier, but didn't want to chance missing it in a 'normal' gym where people would freak out. Tri-plex surprised me, they weren't as tough as I thought they would be. On the opposite end, the turkish get ups were surprisingly tough.

[Roger Crazy Wolf]

Tap test: 82

O LIFTING
RDL: 225x5, 315x3, 365x3, 405x3, 435x3, 455x3, 475x1, 495x1, 515x1
Snatch: 155x25x1 - 5 clusters of 5
French Press: 50x3x10, 5011
Incline DB Curls: 40x4x4, 4011

NOTES
RDLs felt really strong, I think this as heavy as I have gone ... have to go back through my log and check. Could have gone heavier in the snatch, up to 175 for my clusters but I was working without bumpers and didn't want to get kicked out of the gym. The rest of the work was just to keep up with the ancillary stuff because I need to keep muscles strong that I have been neglecting. I get that feeling like I'm talking to a big, empty room.

[Roger Crazy Wolf]

Tap test: 80

O LIFTING
Incline DB Press: 60x7, 70x7, 80x7, 90x7, 1011
Lat Pulldown: 180x8, 230x2x8, 1011
Seated DB Press: 60x5, 50x3x7, 1011
Seated Cable Row: 70x3x8, 1011
Snatch Grip Jumps: 245x4, 255x3x4

NOTES
Right shoulder still sore from the rotator cuff tear so I took it a little easy on the incline presses. The weight wasn't hard but it hurt like hell to get the dumbbells into position. Was weaker on the overhead press than I had hoped, flexibility is a real issue. The snatch grip jumps were quick, I was happy with my speed on them.