Misc. Training Crap

[Pierre Auge]

Yeah Steve you're right about the needs of a thrower I was just taken aback at the time because I hadn't been working with that mentality when programing and I ended up insulting You, Danny and his brother because I hadn't thought before typing. I was just in a bad mood and I've got no excuse. I hope Dan and Gary will understand.

We've had a couple of disputes and I just reverted to my pile of anguish I've got lingering. Again I'm sorry gents.

[Steve Shafley]

17-July-2007

Morning:

30 minute YRG session + some Inside-Out stuff

The 100 (100 swings 50R/50L, 100 presses 50R/50L)
Swings-2 sets of 20L/20R, 1 set of 20 DARCs -16kg
Presses-2 sets of 10R/10L/10R/10L, 1 set of 10R/10L

Ballistic arm circles: 4kg x 20 forward, 20 back, 8kg x 5 forward, 5 back, each arm.

The ballistic arm circles (I'm conditioning the shoulders for some throwing patterns) make my shoulders feel pretty damn good.

[Ron Nelson]

So, "ballistic arm circles" are taking a relatively light weight and making a big circle, like a propeller? Sort of what I do with a bat in the on deck circle.

[Steve Shafley]

I would imagine so. Picture an arm circle done with a very light kettlebell at high speed.

[Ron Nelson]

Got it.

Picture letting that kettlebell go. Yikes.

[Steve Shafley]

The break-in

Kettlebell arm circles 20 each way, each arm

Bench + shrug bar bent rows:
-warm up then
135x10, x5

Ugh.

Push ups + inverted rows:
-let's just say that this was terminated after the first set due to a lot of fatigue in a bunch of detrained muscles

Shoulder Rehab/Prehab
Y bands + face pulls + band pullaparts - 3 sets

Not hard, but a bit taxing. I need to start light to avoid shoulder pain while benching, so a break in period is warranted.

[Derek Simonds]

Have you been taking some time off for an injury / life issues or just not keeping your log up to date? I saw you mentioned starting light to avoid shoulder injuries so I was assuming some time off.

[Steve Shafley]

I've just been lazy as hell. I've probably competed more times this summer than I've trained.

I've got this phobia about my shoulders being sore. I want to start back light (since they feel pretty good) and see if I can adapt to the workload if I approach less steeply than in the past.