Steve's Saga

[Steve Rogers]

Warmup

Pullups 4,4,4

Practice Open Stone, 16#, using the glide for 45 minutes.

[Steve Rogers]

Warmup

Back Squat 45#*5*2, 135*5, 185*5, 225*5*3

Press 45*5*2, 75*5, 90*5*3

Lying External Rotation 5 kg. (10/10)*3

Pullups 4,4,4

[Steve Rogers]

Warmup

Kettlebell Snatch, 24 kg., (1/1)*5

Kettlebell Swing, 24 kg., 10 minutes, 130 reps, switching hands every 5 reps.

Lying External Rotation, 5 kg., (10/10)*5

Pullup 4,4,4

NB. First time trying kettlebell snatches with the left arm at 24 kg. and only a few times with lighter weights. Form was a little wobbly, but the shoulder felt good.

[Steve Rogers]

Warm-up

Body-weight 210

Front Squat 45*10, 65*5, 85*3, 105*3*5

Press 45*5*2, 65*5, 95*3*5

Lying External Extension 5 kg. (10/10)*3

NB. Front squats limited by poor flexibility and left knees sore so I may not include these in my program.

[Steve Rogers]

Highland Games Practice in Arvada

Open Stone, 16#, best throw 22 ft.

Weight for Distance, 42#, 12.5 ft.

Weight for Distance, 28#, 24 ft.

Hammer, 16#, 40.5 ft.

Caber Toss, getting better at the "pick", but still haven't turned one.

Sheave Toss, 16 #, bar was way to high for me, but I was getting 10 to 12 feet height and not hitting the upright, so a little progress there.

[Steve Rogers]

Warm-up

Deadlift - 135*5*2, 225*5, 275*5, 295*5, 305*4

Press - 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

Pull-ups 4*3

NB. Body weight down to 206.5 pounds this morning, a milestone of sorts, since that's 30 pounds down from my maximum of 237 in February 2007.

[Steve Rogers]

Warm-up

Pull-up 4*3

Practice Braemar and Open Stone, 16#

Best Braemar 22 ft.

Best Open 21 ft.

The Open Stone should be better than the Braemar. I'm not landing in a good power position from the glide.

[Steve Rogers]

Warm-up

Back Squat 45*5*2, 135*5, 185*5, 235*5*3

Press 45*5*2, 75*5, 95*5*3

Lying External Rotation 5 kg. (10/10)*3

[Steve Rogers]

Warm-up

Kettlebell Snatch 24 kg., (1/1)*5

Kettlebell Swing 24 kg., 10 minutes, 150 reps, switching hands every 5 reps.

Lying External Rotation 5 kg. (10/10)*3

Dumbbell Reverse Wrist Curl 5 kg. * (10/10) * 3

Dumbbell Wrist Curl 5 kg. * (10/10) * 3

[Steve Rogers]

I competed in Master's Class at the Rushmore Highland Games in Rapid City, SD.

16# Open Stone 19.00 ft. (12)

16# Hammer 41.37 ft. (11)

16# Sheaf Toss 12 ft. (11)

42# Weight for Distance 15.52 (11)

Caber Toss 72# by 15 ft., didn't turn it but got 30 degrees, (11)

28# Weight for Distance 23.11 ft. (10)

42# Weight for Height 10 ft (6)

Over all 2514 points (decathlon scoring) for 11th place out of 12.

Making progress as these are all better than I did at Highlands Ranch with the exception of Open Stone. I put a 17# stone 17.95 ft. Braemar style there, and should be good for over 20 ft. using a glide.