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Sunday Workout (06/11/2006)

Kettlebell swings and jumprope warmups

Front Squats

• 95x10
• 185x8x2
• 225x6
• 275x4

Jump Shrugs

• 230x10x2
• 280x6

Did a few windmills and some wrist wroller work.

Workout out with some friends who are just getting back into it after a looooong break. They did great for their first night back. Will have them do 2 fuulbody workouts a week for 4 weeks and go from there.

Birch

Wednesday Workout (06/07/2006)

Did some jump rope and kettlebell warmups.

Good Mornings (waist high)

• 135x10x3
• 185x5x2

Jump Shrugs

• 230x10x2

Birch

Tuesday Throwing (05/16/2006)

Much better day today. I went back to my normal way of throwing the HWFD and it felt sooo much better. Almost every throw was 39'+ with two over 40'. Also threw the LH and the Sheaf.

HWFD - 40'9
LH - 120'8

Also threw the sheaf for a while. Worked on my spins. I think there is big potential here.

Birch

05/10/2006 (Wednesday Throwing)

Was a much better throwing day today.

LWFD - 75'2
LH - 123'8

Nothing huge, but was consistent. It has also been a while since I was back out over 120' with my LH. Might try to squeeze in one more throwing session tomorrow if it isn't raining.

Birch

Sunday Throwing (04/23/2006)

Probably shouldn't have went out today, but the weather got nice this afternoon.

OS - 44'5
HWFD - 35'2

Body feels beat up. I think I am going to stop snatches and overhead squats. My shoulders, wrists, and elbows were bothering me today. Will probably rest until Wednesday, get one more light session in, and be ready for Saturday.

Birch

Saturday Training (04/22/2006)

1000 stride EFX warmup

Warmed up with 135 on some hang cleans and hang snatches

Overhead Squats

• 135x5
• 155x3
• 185x3
• 205x3
• 225x3 <-- New PR

Push Presses

• 225x5x2
• 275x3

Squats

• 225x10
• 275x5
• 325x3
• 375x2
• 225x10

T-Rows

• 90x8
• 135x8
• 180x6

The next exercise I am not sure has a name. I grabbed a 110 fixed barbell, set a step on three risers, placed the bar on the shoulders and did the following: step up, step down, turn around and repeat for a total of 10 step ups. Did one set like that, then two more sets with the bar overhead.

Windmills

• 55x5

Birch

Wednesday Throwing (04/19/2006)

Had a really good throwing day today. I may have fixed my hammer!!

HH - 105'6
LWFD - 76'3

I had several HH throws over 100' and several LWFD throws over 74'. Big thanks to Nick and Jordan, to young men who helped my out by marking my throws and bringing my weights back up, and just being good kids. I appreciated your help guys!

Birch

Monday Training (04/17/2006)

Hit the gym tonight.

1000 stride EFX warmup.

Snatches and Overhead Squats (1 snatch/3 squats)

• 135
• 155
• 175
• 195 (2 squats)

Push Presses

• 135x5
• 185x5
• 225x6

Squats

• 225x10
• 275x5
• 315x5
• 365x3

Stability Ball Squats
Worked up to 10 BW squats. These were humbling. The ball looks like a third of a normal ball on a round base. You can stand directly on the ball, or flip it over and stand on the base (much harder). These are tough!!!

Jump Rope

• 50 jumps for 6 sets

Birch

Sunday Throwing (04/16/2006)

Probably shouldn't have gone out today. Worked with the HWFD and the 20# sheaf. The HWFD felt just terrible. I am trying out a few different things, so it is going to take some time. Sheaf felt ok, just taking some pops.

HWFD - 35'2
Sheaf - mid 20's or so (no bar)


Birch

Saturday Throwing (04/15/2006)

Worked on the HH and OS for quite a while today (2+ hours).

HH - 98'3
OS - 45'3

No real big numbers, but the HH didn't feel quite so bad today. I am working on generating speed, even though I look like I am in slow motion. I think I might be able to hit sme bigger numbers this year if I keep focusing on it.

OS is still a bit out of whack. I cannot keep myself from going over to the left side of the box on the first step. No matter what I tried, I went accross!!! Last few throws felt ok.

Birch

Thursday Training (04/13/2006)

Played around with the thick bar tonight. Did some power cleans and something akin to a power snatch. Then did some walking squats.

Power Clean - 200

Power Snatch - 160

Walking Squats - 160

Walking squats started with a clean, then press to behind the neck. I would do five squats, walk forward 10 steps, turn and repeat. Did this for a toal of 6 trips and 30 squats. Get's ya breathing!

Birch

Wednesday Throwing (04/12/2006)

Got in some HH and LWFD today. HH absolutely sucked!!!!! But working on some things with the LWFD and I think it is coming into place.

HH - 96'
LWFD - 75'5

Most of the LWFD throws were in the lower 70's and my footwork is getting more consistent.

As I was winding up the session, a young lady came over and introduced herself to my wife. She said she was a reporter with a local paper and her photographer had seen the games before. They talked with us for about 30 minutes, interviewed me, and took some pretty cool pictures of the HH and LWFD. They said a story might run on April, 20th. Was pretty cool. I would love to get more attention brought to the games, and this could be a great start.

So to the reporter and photographer, if you read this, thanks!

Birch

Monday Training (04/10/2006)

First day back to the gym. Switching things up a bit.

1500 stride EFX warmup

Medley (hang clean/press to back of neck/5 squats/press/drop)

• 135x3
• 155x2
• 175x1
• 195x1
• 215x1 (full clean)

Hang Snatch/5 Overhead Squats

• 135x1x3
• 155x1x2

Pull ups

• BWx4
• BWx2x4

Oblique Leans

• 20 sec per sidex2

Crunches

• BWx20

Birch

Sunday Throwing (04/09/2006)

First time out since the North/South games and since getting the wisdom teeth out. Wasn't looking for any PR's...was really trying to focus on footwork. I took the video camera out and set up a new section on my site to house them.

OS - 45'10
HWFD - 37'1
LWFD - 68'11

Felt good to be out again. I am down to 281, so a little less bodyweight to be throwing around. I plan on dropping down more and get back into the gym. I never realized how slow I was! :)

Birch

Wisdom Teeth Redux

Well, I am finally getting back to normal. I can actually chew food now!!! I still have some periodic achiness that bothers me, but for the most part, am back up and running. I am down to 281, so a total of 15lbs dropped in 10 day period. Not the best diet strategy in the world, but hey, whatever works. :)

Wisdom Teeth

Had my wisdom teeth extracted last Tuesday (03/28/2006). All four were bony impacted and all four of them were removed. I am still very, very swollen and in quite a bit of pain. I would have hoped to be almost completely reovered by this point!

The left side of my jaw is swollen across the top and bottom of the jaw so I can barely get a spoon in my mouth to eat. The right side is swollen in such a way to where it is pressing on a nerve or something. God I hope this al goes away soon!!!

Birch

North/South Results

Had a blast at Sumter this weekend for the North/South games. Was my first games of the season so no huge numbers, but performed pretty consistently. Numbers were as follows:

OS - 43'+
HWFD - 34'+
LWFD - 70'
HH - 94'+
Caber - 2:30
Sheaf - 30'
WOB - 14'

Fouled a 38'+ in the HWFD and a 75'+ LWFD. The caber was 120lbs and 20' long. Best caber I have ever tuned. WOB was over a knock off bar. I think I would have squeaked it over 15' on a regular bar. I held on for the overall for the day and the North team won. Each team had some 'staffing' issues, but it all worked out in the end.

Was great to be out on the field again. I can't describe to 'non-throwers' how great the games are. If you have ever wanted to try this sport out, get out there. It is truly the greatest sport on earth!

Birch

Monday Throwing (03/13/2006)

Worked on the HWFD today.


HWFD - 38'1

Most of my throws were in the 36' range. Took a break, concentrated, and popped 37'7 and 38'1. Back is tweaked, but felt good. To be throwing the 56lb'er that far this early is a good sign (I hope).

Hope to throw stone and maybe some hammer tomorrow.

Birch

Saturday Training (03/11/2006)

Stone - 44'5 (stand) (43'2 spin)

I really need to work on my stone this year. Would like to see it consistently over 48'.

LWFD - 73'5

These felt pretty good. Not getting near the speed I think I should be getting, but still had two over 73'.

HH - 102'6

Changing my technique. Trying to get more speed and a little more lean.

Birch

Thursday Training (03/09/2006)

Weather is starting to warmup and the back is starting to feel a little better. Has been jacked ever since the last session.

Went out and did hammer winds tonight. No throws, just left and right handed winds. Felt pretty good. Can feel a bit of a painful twinge when I am fully extended over my right hip, but felt good otherwise.

Birch

Tuesday Training (03/01/2006)

Wow...first day back out. I am sad to report that the HWFD did not get any lighter!!!!!

HWFD - 36'
LWFD - 65'
HH - 90'

My back is screaming and my arms are pissed at me. I gotta get to a chiropractor soon!!

Probably didn't help that I came home and worked with the kettlebell and log.

1 handed sqings
24kgx10 (per hand)x2

Log cleans and press
160x5 (1 clean, 5 presses)x2

Kettlebell snatch
24kgx5 (per hand)

Log clean and press
160x5

Birch

Monday Workout (02/27/2006)

Kettlebell Workout

Two Handed Swings

• 16kgx20x3

Around the Waist

• 16kgx10 (per side)

DARC Swings

• 16kgx40x2
• 16kgx60

Birch

Saturday Play Day (02/25/2006)

Picked up my new toys!!! Was so excited, I had to go out and play.

Log Clean and Press

• Worked up to 250

Farmers Walks

• 155 per hand for two trips

Thick Bar Clean

• 165x1x2

Thick Bar Dead

• 215x1
• 305x1x2

Just playing. Pics can be found at: http://photos.birchsport.com/album/index.html

Birch

Friday Workout (02/24/2006)

Morning workout

1000 stride EFX warmup

Incline Bench

• 135x15
• 135x10
• 185x8
• 225x5
• 275x5
• 225x10

Flat Dumbell Bench

• 100x10
• 100x7
• 100x5

Lying Tricep Extensions

• 115x10
• 115x8
• 115x7

Tricep Pressdowns (rope)

• 160x15
• 170x10
• 190x10
• 160x10 <-- reversed grip for the rest
• 170x10
• 190x10

Incline Situps

• BWx10x3

Birch

Wednesday Workout (02/22/2006)

Max Effort Deadlift Day

Tonight sucked!!!!!

Hadn't eaten or drank anything all day. Went and tried to deadlift heavy. That is a combination that doesn't mix well.

Trap Bar Deads

• 250x6
• 250x5
• 340x3
• 340x2
• 450x1x2
• 540x1
• 650xfailed
• 630xfailed
• 540x1x3

Was pretty much disgusted with myself at this point and left the gym. Made myself feel better with DQ :)

Birch

Monday Workout (02/20/2006)

1100 stride EFX warmup

Overhead Press

• 135x10
• 135x8
• 225x5
• 275x5
• 275x4
• 225x8

First time I have done these fo higher reps. Took a lot out of me as you can see below. COuldn't get the 130lb dumbells up!!! :D

Flat Dumbell Bench

• 130xfailed
• 100x10
• 100x11

Skull Crushers

• 100x10
• 115x8
• 135x5

Tricep Pressdowns (rope)

• 160x10
• 170x8

Hanging Leg Raises

• BWx10
• BWx8

Birch

Saturday Workout (02/18/2006)

Finished my workout from yesterday.

Jump rope wamup

• 200 skips

T-Bar rows

• 45x10
• 90x10
• 135x8
• 180x5x4

Close grip pulldowns

• 210x5x5

Dumbell Curls

• 60x6
• 60x5
• 55x5x2

Caber Curls

• 190x8x2

Hanging Leg Raises

• BWx15
• BWx10x2

Birch

Friday Workout (02/17/2006)

Went in to do a back and bicep day, but never made it past the first exercise!!!

Trap Bar Deads

• 140x10x2
• 230x10x2
• 320x10x6

The 6 sets of 10 at 330 did a number on me. I will try to go bak tonight to finish the rest of the workout.

Birch

Thursday Workout (02/16/2006)

Well, I couldn't make it taking the whole week off... :D

Went in and did a 'fun' workout.

Push Press

• 135x5x2
• 225x2
• 275x1x3
• 325x1 <-- New PR

Flat Bench

• 135x10
• 225x3x2
• 315x1
• 225x27 <-- New PR

That was it !

Birch

Taking a Break

Decided to give my body a bit of rest, and my leg a chance to heal completely. I plan to take this entire week off. But I fee like such a lazy slob for doing it!! :)

We got buried with 14 inches of snow over the weekend, but it is supposed to be 60 degrees on Thursday. If the ground has cleared enough, I may try to get out and throw for a bit.

Birch

Friday Workout (02/10/2005)

Max Effort Bench Day

Flat Bench

• 135x20
• 135x15
• 225x5
• 275x3
• 315x2
• 365x1
• 405x1 <-- New PR!
• 315x10
• 225x19

405 is a new PR. This is only the second time I have done flat bench in over a year. Went up with just a slight stick in the middle. But 315x10 was my favorite part. I was hoping for 5, so 10 felt awesome! 225x19 is only 2 short of my PR when I was trying for reps and was fresh. I might make a go at this weight next week fresh and see what I can do.

Seated Overhead Press

• 135x8
• 185x5
• 185x6

Tricep Pressdowns

• 140x8
• 130x8x2

Birch

Thursday Workout (02/09/2006)

Max Effort Squat Day

Squats

• 135x10
• 135x15
• 135x5

Box Squats

• 225x5
• 315x3
• 405x2
• 465x1
• 505x1
• 555x1 <-- New PR!
• 605xfailed

When will I ever learn!!!!!!! 555 felt great. Came up strong!! Figured, "What the hell!" and threw on 605. Came down, and as I was coming up, I stalled. No biggie, but felt this slight 'pop' in the middle of my left quad!!! I have felt that pop before in my other leg and nagged me for over a year. Icing as I type. Will lay off squats for a good 2 weeks, and ice and heat like crazy and hopefully it will be good to go soon.

Dumbell Rows

• 115x8
• 115x6
• 140x6
• 140x5

Was bummed thinking of the leg and called it a night. It was a great session, just hate these little nagging injuries!!!!!

Birch

Monday Workout (02/06/2006)

Max Effort Bench Day

1000 stride EFX warmup

Incline Bench

• 135x15
• 135x10
• 225x5
• 275x2
• 315x1
• 355x1 <-- new PR!
• 375xfailed
• 225x15

355 went up fast!! I should have went to 365, but 355 felt so good, though i would push it.

Flat Dumbell Bench

• 110x8
• 140x5
• 140x3

First time I have played with the 140s. I think they are harder to get off the rack and onto the bench than they are to press them!!! :D

Tricep Extensions

• 130x8x2
• 150x3x2

Birch

Saturday Workout (02/04/2006)

Went to the gym just before 7:00pm to workout just to find out they close at 7:00pm!! Damn't!!!

Came back home, and hit the basement. Been a long time since I have lifted there. Only did squats tonight. Wanted to get in some deep light reps.

Squat

• 135x8
• 135x10
• 225x10x3
• 225x20

These felt good. Took a while for the knees , hips, and back to get warmed up though.

Birch

Friday Workout (02/03/2006)

Not sure what to call this day now :)

1000 stride warmup on the EFX machine

Push Press

• 135x10
• 135x6
• 185x5
• 225x3
• 275x1
• 295x1
• 315x1 <-- PR!
• 225x4
• 225x1

315 felt real strong, but didn't want to push the elbow. The last two sets of 225 were strict slow presses. The final set of one was mainly a negative

Flat Bench

• 135x15
• 135x10
• 225x6
• 275x4
• 315x2
• 365x1
• 385x1

I haven't done flat bench since my shoulder surgery two years ago. Since I figured incline would be too much for my shoulders, thought I would try out the flat bench. It felt great! 385 felt easy!! But I am not about to hurt myself by going for a PR after not doing this exercise for two years. Will throw these in a little more here and there.

Tricep Pressdowns

• 190x8
• 130x8x2
• 130x7

Switched machines after the first set. 190 on that machine is the stack and too light. 130 on the other machine on the other hand is pretty tough.

Birch

Thursday Workout (02/02/3006)

My youngest had a gymnastics class at the gym, so did a bit of auxillary work while I waited

EFX machine - 20 minutes

Crunches - 40,30

Flutter kicks - 100

Windmills

• 50x5
• 55x5

Birch

Wednesday Workout (02/01/2006)

Max Effort Squat Day

1000 stride EFX warmup

Zercher Squats

• 135x8x2
• 225x5
• 315x3
• 405x1
• 475x1 <-- new PR!
• 500x1 <-- new PR!
• 525xfailed

500 felt strong!!!!! 525 just forced all the air out of me and could never recover. Also staggered a bit as I stepped back after unracking it.

Front Squats

• 135x6
• 225x4
• 315x3
• 365x1

Was just working on form for these.

Leg Press

• 380x10
• 580x8
• 760x8
• 940x4

Birch