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Old 05-18-2007, 06:37 PM   #1
Steve Shafley
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Default A course correction

Signed up for a Highland Games for June 16th. Always wanted to do one, and this one's in my back yard. Friends tell me that once I throw in one, I'm going to be hooked.

Potential push/pull or full meet in July. Once again...right by home.

This means I need to get my head out of my ass and down to business, my pressing, both overhead and bench, has dropped from "suck" to "shit" over the last two years.

Not to mention throwing practice.
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Old 05-18-2007, 07:25 PM   #2
Derek Simonds
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Make it happen Captain!

I can't wait to see your workout plan for overhead work.
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Old 05-18-2007, 08:16 PM   #3
Mike ODonnell
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Rock on dude...go for it!! Probably will be a blast.

If your bench has gone from suck to shit.....mine must be down at "wears a dress during recess"
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Old 05-18-2007, 08:32 PM   #4
Steve Shafley
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The issues holding me back on overheads?

1. "Core" weakness (hate to use the term, but that's basically it)
Solution: Back to the heavy lifting, and actually doing trunk work.

2. Lack of any consistent overhead pressing with a barbell. I can press the 106lb kb overhead, so it's not completely down to nil.
Solution: Press more. Push press more. Maybe even jerk more.

Really, you'll probably see me move towards something like my "Shaf-stack" template, which is detailed here:

http://beyondstrong.typepad.com/shaf...ng_with_t.html

Or a concurrent template like a WSB thing.
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Old 05-19-2007, 09:12 AM   #5
Robb Wolf
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Cool stuff Shaf. I've wanted something else to focus on. The CF style WOD's are time efficient but the other day a guy asked me if I'm a swimmer...that's an improvement from people asking if I'm a runner but it's a bummer to be a strength coach and look like a human Wippet:
http://en.wikipedia.org/wiki/Whippet

The under 200lb strong man and highland games has been interesting...Get us fired up for some action Shaf!!
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Old 05-19-2007, 09:59 AM   #6
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Paul Chek I am sure would have you kneeling/standing on a swiss ball while trying to throw light stuff....you may fall 100 times but talk about a quick way to attack the core during a movement. Reminds me of the Pro-Bod X athletic approach from Marv Morinovich....less weight, more forceful contractions in the most unstable environment possible...
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Old 05-19-2007, 10:55 AM   #7
Derek Simonds
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Quote:
Originally Posted by Robb Wolf View Post
Cool stuff Shaf. I've wanted something else to focus on. The CF style WOD's are time efficient but the other day a guy asked me if I'm a swimmer...that's an improvement from people asking if I'm a runner but it's a bummer to be a strength coach and look like a human Wippet:
http://en.wikipedia.org/wiki/Whippet

The under 200lb strong man and highland games has been interesting...Get us fired up for some action Shaf!!
Just happened to me a couple weeks ago. I am doing snatches in front of the only squat rack in this gym and a really huge guy is sharing the rack with me. He is watching me snatch triples and he asks me so do you do a lot of endurance training. At least I don't have the POW look I usually have during tri season.

Shaf the straight bar triceps curl is a good assistance exercise for pressing? At first glance this question is simply retarded as I understand the function of the tricep is to extend the arm. What I am trying to ask is based on something I read about old Soviet lifters. They weren't allowed to do any assistance exercises (specifically triceps) until they could bench over 300 lb's. Obviously that doesn't apply to you but it does to me. Currently the only stagnant part of my training is my overhead lifting. I was going to PM you and ask you to take a look at my log and give me any pointers you could.

I am currently doing some variation of the press (press, 1 arm sotts press, rack jerk and jerk) 4 days a week. In the last 9 weeks I have only added 5 lb's to my press total. Which is a measly 120 and I struggle with jerking anything over 150. So to reframe my question from above would you add in assistance exercises in my situation.
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Last edited by Derek Simonds; 05-19-2007 at 12:08 PM. Reason: Realized I was retarded with the question I asked
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Old 05-19-2007, 11:21 AM   #8
Pierre Auge
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Robb,
you're under 200lb? Are you under 180? Seriously?
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Old 05-19-2007, 07:38 PM   #9
Allen Yeh
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So not knowing anything about the Highland games other than the pictures of Dan John in a skirt.

What are the events?

(I know it's a kilt...I jest!)
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Old 05-20-2007, 01:00 PM   #10
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Quote:
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Robb,
you're under 200lb? Are you under 180? Seriously?
Oh yea...I'm ~165 right now. When I was really pounding food I was up to 175. My strength/BW certainly improves with a little more engine. I had a 135KG clean and 85kg standing press at that BW. miles away from that now.
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