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Threw the open stone, light hammer, and light weight today. Open stone felt good, the others didn’t.

OS - 45′7
LWFD - ~67′
LH - ~105′

Am getting zero hip action in the hammer. My first slow warm-up with the light weight went 66′. All other throws were way off, and didn’t go further.

Birch

Good workout today.

Warmup

Leg Extensions

• 110×15
• 110×12

Leg Curls

• 110×12

Deadlifts

• 135×10 regular
• 135×10 sumo
• 135×8 regular
• 135×8 sumo
• 225×5 regular
• 225×5 sumo
• 225×3 regular
• 225×3 sumo
• 315×3 regular
• 315×3 sumo
• 315×3 regular
• 315×3 sumo
• 315×3 regular
• 315×3 sumo

Seated Rows

• 90×10
• 180×8
• 180×8
• 180×8

Caber Curls

• 65×8
• 65×8
• 65×8

First time out this year. Took out the light weight and the stone. Purposefully didn’t bring a measuring tape.

OS
Took about 6 standing and 4 spins. Not getting much at all out of my hips. To be expected I suppose.

LWFD
Took about 6 tosses total. Felt like I was gonna kill myself at the trig every time. Working on my second cast being higher, almost felt like I was throwing underhand.

Wow, it has been a very long time since being here. I had started to post in a different blog for a while, but I am gonna stick with this one going forward.

Workout tonight…details forthcoming.

Well, who knows how long my postings will last, but here goes…

Started my off-season workout routine tonight. Decided to use my modified Westside style routne as it has been the only thing that consistently works for me.

Tonight was Max Effort Squat night. Lifted rather late in the evening, so only did one exercise…deadlifts.

Warmed up with 3 sets of 10 reverse hyoers with now weight

Deadlifts

• 135×10x2
• 185×5
• 225×3
• 275×3
• 295×2
• 315×2
• 335×1
• 345×1
• 365×1
• 385×1
• 405×1

Wow is that pitiful! I did conventional pulls from about mid-shin. it’s start I suppose.

Birch

Excellent feeling workout

Warmed up with jumpropes: 100,50,50,50

Box Squats

• 135×5x2
• 225×3x2
• 225×3 <-added purple bands
• 225×3 <-added green bands
• 225×3 <-added green and purple bands
• 275×2 <-added green and purple bands
• 295×2 <-added green and purple bands
• 315×2 <-added green and purple bands
• 335×2 <-added green and purple bands
• 225×20 (no bands,full squats)

Overhead Dumbbell Squats (One Arm)

• 65×5
• 80×5
• 100×3
• 120×2

Windmills

• 55×5

Birch

EFX machine - 1000 strides

Box Squats

• 135×10
• 185+purple bandsx3×10

Overhead Dumbbell squats (1 arm)

• 65×5
• 80×5
• 95×5
• 105×3
• 115×3

Windmills

• 65×5

Birch

Hit the gym early for some EFX work.
Did a good vigorous 30 minutes and headed home.

Box Squats tuesday!!!

DE Bench Day

1500 strides on the EFX

Incline Bench

• 135×15
• 135×10
• 185×3x3 <- added purple bands
• 155×3x9

185 plus the bands was not moving as fast as it should’ve so I dropped it back down.

One-Arm Dumbell Presses

• 40×8 <- plus purple band hooked around foot and hand
• 60×5 <- same purple band

Windmills

• 60×8
• 85×5
• 100×2

Tricep Pushdowns (rope)

• 130×8x4

30 situps

Birch

Well, I have missed several posts to log my workouts, but will really try to get back to doing it more consistently.

I am planning on going back to a Westside style routine. WS is the only routine I feel I have made consistent progress with.

Current plans are:

• ME Squat - Sat
• DE Bench - Sun
• DE Squat - Tue
• ME Bench - Thu

Today’s workout:

1000 stride EFX warmup

Front Squats

• 135×8x2
• 185×6
• 225×5
• 275×2
• 295×1
• 225×8

Felt way too heavy, but what can I expect???

One-Arm Dumbell Overhead Squats

• 60×5
• 80×5
• 100×3
• 115×1 (snatch only)

I tried 115 twice with each arm and only successfully snatched it with my first try using the right arm. The first try for the left was cleaned successfully, but had to push press it up.

Leg Presses

• 200×10
• 200×6 (one leg at a time)
• 480×10
• 570×10

Hamstring Curls

• 90×8x2
• 130×8

Crunches

• 15

Birch