Unfluffing

[johno]

Congratulations on competing, learning, and improving.

[syaigh]

Thank you. :)

Fatigue is here. Working hard to stay on the reverse diet this week, but failing a little bit. Weight is dropping. 146.1 today down from 148 Monday.

[syaigh]

My dog has cancer. Large tumor in his chest. He is the best good boy. Not sure how long we have with him. Re check with the vet on Tuesday.

[syaigh]

Weight is holding pretty steady at 146. I'm into my throwing training now so subbing in power cleans emom for one of my hiit days and counting throwing practice (typically 2-3 hours) as a sub for 30 minutes steady state cardio. Using my heart rate monitor to keep me honest there. Cardio is 3x15 hiit and 3x30 ss per week. Still doing 5 bodybuilding style workouts per week but subbing in squats and front squats for any leg pressing. I think the leg press and wall sits are what make my knees hurt.

[syaigh]

Throwing practice last night. Still feeling a bit weak.
Wob, 11 feet
Hwfd, 26 feet
Lwfd, 48 feet
Light hammer, 58 feet

[syaigh]

Okay, got to figure out some things. I've got too much on my schedule and I'm starting to rebel. Need to figure out my training schedule with throwing. I think I might drop down to gym days only 3 days a week since I'm doing 2 throwing practices per week. Still got to get my cardio in, 3 x 30 minutes and 3 x 12 minutes HIIT per week. I am really not looking forward to making this transition.

[syaigh]

Today, throwing practice. Things are getting better. Not a lot of stamina, but distances improving.
Braemar, 13 lb stone, 24 feet.
Open Stone, 9 lb, 29 feet.
Heavy weight for distance, 27 feet.
Light weight for distance, 54 feet.
light hammer, 65 feet.

[syaigh]

So, combined legs and shoulders today. Did leg extensions and hamstring curls, and squats, and then shoulder presses, lateral raises and a super set of upright rows and reverse flys. I think with throwing practice being twice a week, switching to only 3-4 training days vs 5 and cuttting some of the extra exercises may be a good idea. Going to the mountains next week so will have to make some adjustments anyway.

[syaigh]

45 minute riding lesson last night, it was still 95 degrees. Mostly jumping, but also focusing a lot on not only controlling the horse, but letting her control herself. Its starting to really come back together for me which is great.

Got up and ran a 5k with the boys at 730 am. "Ran" might be an exageration, but it was really fucking hot and I only walked a little bit. Finished in 39 minutes. Then 2 hours of throwing practice, WOB, caber, and sheaf. Was hitting the bar at 12.5 feet which is pretty good for having run 3 miles just before. May do one more practice on Saturday and then the games are a week from tomorrow.

[syaigh]

Combined leg and chest workout yesterday morning. 3 mile run with the cross country team this morning and then some stones, weights, and WOB. Leaving for the mountains tomorrow.

[syaigh]

Spent the week in the mountains, competed on Friday. Not a stellar day on the field for me, but a good day overall.

[syaigh]

Throwing practice today. Worked on lifting my chest and using legs on release of lightweight. Got it up to 57 feet. Sheaf was okay, but my back is still sore from Friday. Wob with 21 was good, hit 15 feet.

[syaigh]

Cleans, 8x3
Squats 5x5
Rows, 4x8
Wide grip pullups, 3x10
Leg extensions, 5x15
Hamstring curls, 3x15

[syaigh]

Deadlifts, 6x6
Bench, 6x6
lateral raises, 4x10
face pulls, 4x10
Back extensions, 4x15

[syaigh]

Saturday did some arms and abs. Sunday I ran for 45 minutes. Today I did delts and then did 8 minutes of heavy kettlebell swings, 10 on the minute. Started off easy, by round 8 (my goal was 12), my lungs were burning and I had a headache, but good HIIT overall.

[syaigh]

Power cleans, 8x3
Squats, 6x6
Hamstring curls, 5x10
Leg extensions, 5x10
Goblet squats, 3x15

[syaigh]

Reverseflyers, 5x10
Barbell rows, 6x6-8
Wide grip pullups, 5x max reps
Seated rows 4x10
1 armed lat pulldowns, 3x15
Bicep curls, 4x10
25 minute incline walk

[syaigh]

Throwing practice this morning, sheaf, wob, and stone. Hit 39 feet instone, huge improvement, not sure what I did different. Going to run later this afternoon.

[syaigh]

Hamstring curl, 5x10
Deadlift, 6x6
Bench, 6x8
Back extensions, 4x15
Lat raises and face pulls, 4x10

[syaigh]

2.5 mile run.

And then an hour riding lesson on the crazy horse who has an anxiety attack if you give her too much (any) leg pressure. She did not buck me off, we learned to leg yield, I got a Charlie horse in my right glute.

[syaigh]

Sunday, did shoulders and finished with kb swings on the minute for 12 minutes. Monday, did some sheaf and wob.

Some weight for distance with the 14 and 21. Hit 55 and 36 pretty consistently, still need to work on the release.

[syaigh]

Wednesday, 3 mile run with cross country team, hour riding lesson in the crazy horse but surprisingly, she remembered what we did Saturday and seemed to be trying her best. (I'm a sucker for effort.)

Today, stone, hammer, wob, and sheaf. I switched to a shuffle on open stone and its giving me another 5 feet. Hit 29+ consistently. Hammer was meh, just focused on using hips on the release. Wob was much more consistent. Hitting 14/15 feet. Hitting 22 feet with 10 lb sheaf.

[syaigh]

Squats, barbell rows, hamstrings, quads, pullups, and face pulls

[syaigh]

2.7 mile run yesterday with the cross country team. Packing today for the beach. Been a rough few days. Hoping everything calms down a bit.

[syaigh]

Spent a week at the beach with all the kids, a neurotic trophy wife (not me) and the rest of my family. Got some training in, got some running in, got some really bad surfing in, but I didn't break my neck so win-win. Back to it this week at the gym and throwing. My next games is a week from Saturday.