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PixieThrower
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Join date: Oct 2011
Posts: 542

13/06/13

Throwing practice:

Braemar x4 - worked on starting a little lower and really thinking about trying to push it forever so it lands in the left sector of the throwing area. Pretty consistent at 24' with the 8.4# stone. That's a definite improvement for me.

Open x4 - yet again, working on staying low. I'm doing a modified south african (half spin). Things for me to remember here are kicking my leg out and around, not out and up. Out and around keeps me low to the ground so I land with my legs bent. Best of 26'8", only 6" off my PR. Pretty happy with this :)

HWFD x4 - continuously learning how important that initial cast is for me and the overall throw. Really have to focus on starting the outward push around my body on the initial cast when the weight is weightless. Bend the legs a little more and cast until 12 o'clock. Think re-cast and drive for the transition. On the final pull, keep my legs bent and think re-cast again, then explode up when the weight starts moving forward.

LWFD x3 - I discovered I feel really slow going through this, but my throwing partner says the ball is whipping like nobody's business. Awesome. Still have to think about casting around and keeping my knees bent. On this one, just focus on keeping my arm long and don't worry about adding speed until the final pull. When I can perfect this, then I'll start adding more speed closer to the beginning of the throw. Best of 52' off of what felt really easy for me to do. Looks like I found a little balance between my aggression and patience :)

WOB x4 - Really reach back, sink the hips to chase and look up at the sky to finish the throw. Felt poppy. I want my 12'!!!

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PixieThrower
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Posts: 542

13/06/15

First off, working out with a cold sucks. I feel better after getting out of the house and moving around but having a stuffed up nose is not cool.

KB swings: 70# x15x3
DLs: 45kg x5, 55x5, 65x5, 70x5, 72.5x5, 65x5
DB Bench: 15# x10, 20x10, 30x1, x1, x8 (1+)
OHP: 35# x10x5
BSS: BWx10x2

That about used up all the energy I had for the day. The name of the game in summer is to maintain strength and it feels like I am.

Weighed in at 147.4# today. Getting there but not quite down to a good cushion weight.

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PixieThrower
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Okay. Two competitions down this weekend. PR'd in the LWFD with a 53'10" throw. That's about a 2' improvement :) Had solid shots at 12' in the WOB and probably would have had it if I had been standing a little closer. Have to work on the finish and arc I'm giving the weight. I might just ask the boys to put it to 11'9" in my next comp just so I get that in the database. I'll have full numbers up soon, just haven't had the time to go through the score sheets yet.

Next competition is in Boise and it's the only one where I'll have to make weight morning of! I'm feeling pretty good about that, minus yesterday's training course bloat. Why is it always sandwiches??! Stupid bread. I have two weeks to lose another 2-3# for me to feel comfortable with being able to have some sort of breakfast in the morning and walk on the scale fully clothed and be under 150#. It'll be fun competing against women roughly the same size as me (I might be the giant in the group!!!) and getting to throw a 21# weight for my heavy weight and weight over bar.

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minimaltechno
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Join date: Jun 2011
Posts: 1571

Yep me and bread = bloat! Congrats on the PR and have fun in the comps.

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PixieThrower
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Well, I've been letting this slide hard. Things I've been doing over the past couple weeks: remembered I still have to be putting time in in the gym during the summer months as well as throwing practice to do well at competitions, competed in Idaho and had another competition closer to home.

Idaho was a lot of fun, if a little disappointing for me. Came in second. Wasn't all bad, though. PR'd in the sheaf with a throw of 18' with a 10# sheaf.

Next competition was fun for me :) I finally got my 12' Weight Over Bar PR :) Best feeling ever to get that one. It's one of those watershed marks that you look for in the women's game. My goal for next year will be 13'.

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PixieThrower
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New PR from the competition this weekend! 27'2" with the 28# weight for distance. After spending a weekend watching the top women in my sport, I realize I have a lot of upper body work to do. I'm jealous of the guns those girls have :P

I have 3 weeks until my next competition so I'm going to make up a program that will keep me moving forward on my lower body work and really kick it up on my upper body work. I miss having definition on my biceps and triceps.

Also, have to figure out my back pain. I figure some of it is postural and some of it is imbalance. I throw everything with my right hand. My left trap and neck get so aggravated after a games I get horrid tension headaches. The muscles could be weaker on that side from lack of stimulus, for all I know.

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PixieThrower
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Join date: Oct 2011
Posts: 542

Time to catch up on training :P

Did a mixed bag yesterday.

Snatch pulls: 22.5kg x3, 25x3, 27.5x3, 30x3
DLs: 45kg x5, 60x5, 67.5x5, 77.5x5, 80x1, 60x8
Bench: 45# x10, 50x5, 60x5, 70x10, 75x1, 50x10

Random body builder stuff:
DB curls
push ups
kb swings

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PixieThrower
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Join date: Oct 2011
Posts: 542

Good day at throwing practice today!

Braemar w/8.5# stone x 4, best of 25' - Figured out I have to use my legs for this... Such a novel idea!
Open stone w/8.5# stone x4, best of 25'6" - Still not catching this right but it's an improvement.
LWFD x 5, best of 55' - practice best and furthest I've thrown it. Nothing under 50' and that's awesome for me!
Light Hammer x 3, best of 68' - about 4-5' better than anything I've done in competition this year. Finally realized I should be speeding this thing up during my winds instead of trying to get it all at the end :P

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PixieThrower
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13/08/11

Snatch pull: 25kg x2, 27.5x2, 30x2, 32.5x2, 35x2x3
Bench: 45# x10, 55x3, 65x3, 70x11, 80x1, 55x10

Done. Short and sweet.

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PixieThrower
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13/08/13

Just deadlifts today. Did accessory (kb swings, curls, rehab) work at home. Gym was too crowded.

DLs: 45kg x5, 55x5, 65x6, 72.5x3, 80x1+ (5), 85x1, 65x8

Did some foam rolling beforehand to make sure my knees were happy. Other than that, really didn't want to be in a crowded gym to do stuff that I could do at home.

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PixieThrower
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Season's done, time to change my focus from maintaining to getting stronger. Have goals I want to meet for start of throwing season next year and I set them high (for me).

DL: 2xBW (300)
Squat: 1.5xBW (225)
Bench: 1xBW (150)
OHP: 0.75xBW (105)

Going to keep following 5/3/1 for my main stuff, do a heavy single after my last set, then drop it back down to the first required set and do 10. Get my volume in and get a heavy single in just to keep my body used to some weight. It's been at least 3 years since I squatted and I knew about it after a few sets. My quads almost cramped on me :P

Part of the reason I've set my goals where they are is because I MUST get stronger to stay in the heavy events and be competitive. I have better technique than most of the women I compete against but I give up a minimum of 40# and 6" of height to all of them. Have to make that up by improving my technique and getting stronger! I'll try to keep up with the basic movements over the off season just so I can hit the ground at a walk instead of a stumble next year but my main goal is to pick stuff up and put it down.

13/09/02:
Limber 11 warmup (thanks DeFranco)
KB swings: 35x10x3
Squats: 45x5, 55x5, 60x5, 70x5, 75x5+ (10) Called it there on the fear that the next time I tried to get under the bar my quads would cramp on me.
DB Curls: 12x10x3
Pulldowns: 60x10x3

13/09/05:
Limber 11
Bench: 45x5, 55x5, 60x5, 70x5, 75x5+ (8), 85x1, 60x10
Curls: 12x10x3
Pulldowns: 60x10x3
KB swings: 35x10x3

Going to have to add in some cardio soon but I was way too lazy today.

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PixieThrower
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13/09/08:
Morning
7x15/45 second sprints on the elliptical
20 minutes steady state on the bike

Afternoon
Limber 11
rehab
DLs: 45kg x5, 57.5x5, 67.5x5, 77.5x5, 80x1, 57.5x10
DB Bench: 15x5, 20x5, 25x5+ (20)

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PixieThrower
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13/09/09

8x15/45 second sprints on the elliptical
15 minutes steady state on the bike

KB swings: 35x10x3
glute bridges x 100 (black band)
DB curls: 15x10x3

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PixieThrower
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13/09/11

Trying something new!!! I've missed dancing for the past 10 years. Stopped because I moved away from home for university and just didn't make the time (or make it a priority) to continue dancing. I've been leery about the adult classes because the few I have gone to have bored me to death with the beginner approach. Sooooo, since I compete in the heavy events at the highland games and throw with a guy whose wife teaches highland dancing, I though I'd talk to her and see if she offered an adult class. Went with this because it's completely new (no boredom) AND it'll give me more spring since all you're doing is jumping for 2-3 minutes per dance.

Had my first dance class on Wednesday and damn, did I ever feel like a noob. The other women in my dance class all have children that are in highland dance so they already knew the majority of the steps. I've never watched it before so I was learning from scratch. Felt like I floundered my way through but there's hope for me yet. Day after my feet felt like hamburger but everything else was fine (yay weightlifting!). Have some youtubery and practice to do now. We started learning the fling (damn you turns!) and the sword dance. We're going to start learning the Seann Triubhas next week. Should be interesting!

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PixieThrower
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So, quick update. Turns out you shouldn't go from zero to 60 when you start doing something new. Who knew! Had to slow down the practice for highland dance as I think I gave myself peroneal tendonitis from jumping to much. I'm a rockstar. Got it mostly under control so I can dance during class but it still flares up a bit. I'm still having a lot of fun dancing. Parts of the Sean Triubus continue to mystify me. Love the sword dance.

Continuing to move forward with my workouts. Had to flip from true 5/3/1 to a mixed version of it for my deadlifts. I'm getting close to my true max and trying to pull multiples at the higher weights just isn't working for me so I've started doing 5 singles at the top weight. I'll see how that goes and modify as necessary. Consistently doing kb swings again and loving them. There's almost an instant improvement in how my legs feel when I do them. I'm trying to get in 150/day. Not that bad doing 3 sets of 10/15/25. Working with a 40# kb right now. In a couple weeks I'll have to look at moving up again just to challenge my body.

That's all for now!

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PixieThrower
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So far on the kb swing front I've been doing pretty well. Missed two days this week because of laziness. That's still 750 swings with a 40# kb. That's a lot of swings in a week!

5/3/1 has been kind to me but I've been reminded that I flourish with something that's more volume intensive. I'm going to switch it up and use a triples program one of my throwing buddies has given me. It's a 3 month plan. I'll follow it and see how my lifts are going after those three months.

Today was bench day in the gym and I surprised myself. Last week I got 85x4 and it was a struggle. I was disappointed in that because I was looking for 5 reps, as in the last cycle of 5/3/1 I did 4 reps. No additional reps = not stronger. This week was 90 AMRAP (as many reps as possible). Got 5 reps. Figured, what the heck, I'll see what I can do at 95. 3 reps. What????? Okay, 100. Got a clean rep out and called it a day since I didn't feel like getting pinned. That made my week :) That's the first time I've benched 100# with a full range of motion. I used to do two-board bench and got up to 115# with that.

Squats are still progressing nicely. Have some work to do to clean up my form. Other than that, knee isn't bothering me and everything seems to be functioning normally.

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minimaltechno
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Join date: Jun 2011
Posts: 1571

Highland dancing, must see what that looks like. Er do you dance to bagpipes?

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PixieThrower
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Here ya go.



During practice we just have a CD with various speeds of the songs. This is a higher level version of the dance I'm doing.

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minimaltechno
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Join date: Jun 2011
Posts: 1571

Thanks, must be great for the calves!

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PixieThrower
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Yeah, it's crazy. Right now, all of the adults finish the sword dance then fall over due to exhaustion. It's like a 2 minute sprint. Ridiculous.

Okay, for the past month I've switched it up to a triples program. I found I wasn't getting enough volume doing 5/3/1 and it wasn't helping me improve my max. The triples program is 12 weeks long and is really volume intensive. I'm hoping it'll give me the volume I need without burning me out. I'll start posting the workouts :) I also have to start eating more to give my muscles the energy I need to keep me going. I'll slim down in February.

Time to start planning for Phoenix in March!

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PixieThrower
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Nov 30
Deads: 40kg x5, 50x5, 60x3x7 (7 sets of 3)
Meadows swings: 12# x15x3
Bent over row: 50# x20x3
Tricep pulldowns: 30# x10x3

Dec 3
Morning workout:
Superset x2
- 30 sec sprint on elliptical
- 10 pushups
- 10 burpess
- 20 band pull aparts
- 45 sec plank

Afternoon workout:
OHP: 45# x5, 50x5, 55x3x7
KB swings: 30# x10/arm x5 (did these in between OHP)
Leg extension: 70# x20/10/10/10 (30 sec rest in between)
Burpees: 10x2
Plank: 45 sec x2

I hate burpees with a passion but I remember when I got down to 138 they were a staple of my cardio training because of how fast I could get it over with. Pain is temporary. Looking good in a bikini? Priceless. Think I finally have my mindset back to really take a solid run at sub 140 again.

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minimaltechno
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Join date: Jun 2011
Posts: 1571

How are you finding the triples?

Are you wearing your bikini in the snow? I knew people from Alberta were hardcore :-p

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PixieThrower
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I like the triples. They're allowing me to play with my technique a bit but still get in my volume and strength work without overtaxing me. I'm only on week 5 of a 12 week program so we'll see what I say after I'm done. I'll test out my maxes again after I'm finished it and see if it's effective for me. My deadlift has been stuck for a while but I think that's mostly because I'm not eating enough to really allow my body to throw enough energy at the muscles. Having conflicting goals is not fun. I've decided to focus on slimming down a bit because I miss being able to fit into some of my pants and all of my skirts :P

I'm not brave enough to wear my bikini in the winter! We're down to -28 degrees Celcius (-22F) before the wind chill comes into effect. I like traveling down to the US so I have some sun and warmth for bikini wearing :)

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PixieThrower
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Wee! So, I know I haven't been posting my workouts but I hooked up with a coach out of Winnipeg and he's been all win. I'm stronger and faster and my conditioning is insane.

Just had a competition in Phoenix with no practice time behind me because I'm still covered in snow. Finished a solid fourth. The best part about that day was everything felt LIGHT!!! One of my throwing buddies came down and competed too and the first thing he noticed was my aggression on the finish of the throws. I've been lacking that for years. 10 weeks of training differently has done me a ton of good. Also set a new personal best for myself in the heavy weight for distance (28# ball and chain) with a throw of 27'8". That was my first time picking it up in 7 months. I'm so excited for the rest of the season!!

I'll keep my throwing log going as much as I can this summer. Hope to get to a few more competitions in the States if I can. New throwing goals, too:

Braemar (12+# stone): 25'
Open (8.5+# stone): 30'
Light weight for distance (14#): 60'
Heavy weight (28#): 30'
Light hammer (12#): 80'
Heavy hammer (16#): 60'
Weight over bar (28#): 13' - at least 12' consistently. 13' is my stretch goal.
Caber - consistent turns
Sheaf (10# bag): 20'

For reference, my numbers from Phoenix were:
Braemar (they said 16# stone... don't believe them): 19'9"
Open (11#... yet again, don't believe them): 25'2.5"
LWFD: 50'3"
HWFD: 27'8"
LH: 68'1"
HH: 50'
WOB: 11'
Caber - no turn... More practice required!!!
Sheaf: didn't throw it at this game. 19' was my max throw last year.

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coyotegal
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Join date: Jul 2009
Posts: 1439

Wow! Congrats girl! You should be super proud :)
keep us posted.

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