Javelin was ok, wet weather made me hesitate on the run-ups. Pleased to stick an extra 3m on my best, want to soak up the beginner gains before October. Changed to DB bicep curl and found 19kg quite difficult. I could probably up the shoulder press again.
Had a little bit of doms from squats, mainly in the groin and glutes, still managed to get over the 15m line in overhead shot for only the 2nd time ever which shows how much I needed this rest.
Long time no chat. Good to see your traning well, and now throwing that spear around. My soccer season is just about over, and Im going to be planning for preseason soon. I really want to gain some speed and power back in my legs, so I was hoping you could give me some tips on how to get the power/spring back in my legs. When I was in high school I was a bit of a 100m star.
Please think about some tips that I could implement in my pre-saeon plans. Either post them here, or you can visit my training log at “the Bird Cage”.
hey bird, will think about it and get back to you later.
Sept 20
Javelin Throws
~40 throws, best of 38.00m (~125ft)
Shoulder Press
3 x 8 x 22kg
Dips
3 x 20
DB Curls
3 x 8 x 18kg
Weighted Pullovers
2 x 10 x 18kg
1 x 10 x 20kg
Press Ups
3 x 22
Abs:
Marching 3 x 50 x 10kg
Twists 3 x 30 x 10kg
Rumours that it was 37.99m and I slackened the tape measure are greatly exaggerated. Really happy with this as I was throwing 33’s at best before the last 5 throws. I had gone out to 35.50m with a warm-up early on and I haven’t spoken to javelin throwers about how many attempts they have but I think quality over quantity might benefit me here as 40 odd max. throws seems excessive and I seem to throw well early on.
Had a free day pass to LA Fitness so I went over after javelin, listened to the spiel and then got on with my workout. I am NOT cut out for commercial gyms, some guy was pissing about on the only place I could do dips and my rest period was over and i’ve not dealt with this before since i’ve home gymmed for 9 years so I just kind of shooed him off it. Don’t know how you guys do it and I will not be returning. That being said I could finally do a standing shoulder press and it felt gooood.
I can tell my legs are a few sessions away from a fully co-ordinated effort in the squat so I kept the weight the same and got through 4 sets, then added a 20 rep finisher after my hops.
I was at this gym the other morning. I was in the weights room doing my chest/back work-out. There were 3 other guys in the room.
One was doing ab crunches on the ab crunch machine. One was doing sit ups on the decline bench. And the other guy was lying on the floor doing what I can only explain as “side crunches”. Funny thing was they were all doing it at the same time in synch, but they didnt know each other. After there ab routines, they all dissapeared in to the cardio-bunny room. I had a little laugh, and continued on lifting my heavy ass weight.
Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tucks 3 x 20
Ab Wheel 10
Nasty ab work, got a good burn though. I ordered a javelin ball online to save us going to the track every time, we threw it back and forth with a short run-up until we were prety tired. My weak point is my forearm and I need to throw with my shoulder not my elbow.
Shoulder press is good, will keep that the same and add a pullup or two next time. I have a much cleaner diet this winter which I hope leads to better strength gains.
Yeh, looking back I did around 40 throws with an 800g javelin then thought that somehow corresponds to doing 90 throws with a 1kg javelin ball. Completely flat today and by the end I wasn’t even trying.
Track Work (remember that?)
3 x 4 x 100m (30 secs/2.5 mins) falling start,
in 14.0, 14.7, 14.5, 14.3 – 13.7, 13.8, 14.1, 14.1 – 14.1, 14.3, 14.2, 14.4
Wow. Blitzed this. I’m not claiming that I wasn’t collapsed on the floor afterwards but I was running within myself. NEVER done all sub 15 before let alone these times, which has given me something to think about with a new season approaching.
I could barely lift the DB’s to my shoulders on the last set of OH press. Getting some good size gains on this and people are commenting. Starting a low dose of creatine and beta alanine for the winter. I was meant to do leg weights today but my calves have been on fire from that tempo, fingers crossed they calm down overnight and I can get in the gym again tomorrow.
8 x 108.5kg
4 x 116.5kg
2 x 124.5kg
1 x 124.5kg
3 x 116.5kg
5 x 108.5kg
20 x 83.5kg
SL Hops
3 x 25 x 17kg
Side Bridge 2 x 45 secs
Front Bridge 2 x 60 secs
Completely trashed my legs, they felt sickly. I crawled through the stretching routine and made some bodged dinner (it’s 1am btw, long day but I was intent on doing weights). I am really enjoying 20 rep squats in a quite sick way.
I almost got to my 7th set of 5 throws before I got over 30m, then I suddenly put metres on each subsequent attempt. Looking to go down Wednesday night for the first real training session and we’ll see if the coach can add some distance.
I’ve missed track!! It’s been five weeks since i’ve sprinted and it was so nice to get back into it. Working on getting the most out of every stride during acceleration (without overstriding), and my 7th stride was dead on 10m each time.
I have my week 1 training schedule and it looks like this (subject to DOMS):
Monday: Upper Body Weights
Tuesday: Track - Sleds
Wednesday: Circuits, Javelin, Upper Body Weights
Thursday: Lower Body Weights
Friday: Tempo runs, Circuits
Saturday: Recovery and Stretching
Sunday: Javelin, Acceleration Runs
Hang Cleans to begin and the rest done in a circuit with 2.5 mins rest throughout. I picked up where I left off and now my hamstring has healed the SLRDL can go up again as can reverse lunges. Real spring from lunge jumps and although it was 80 minutes in the gym it felt great.
I took the javelin ball to the track and threw it at a pad on the wall, it was more about getting the movement right than using any considerable force.
Pleased with track, i’m not rushing my strides and instead I get the most out of each one. The last of my serious doms should be behind me and I feel i’m now in a place to complete a full training week.
Hanging Leg Raise 3 x 12
Toe Touchers 3 x 15
Toes to Sky 3 x 12
Wipers 3 x 12
Sitting Tuck 3 x 20
Ab Wheel 15
My upper back was supported in shoulder press but it was still vertical so it should be as effective, perhaps taking out a weak point in my torso. Enjoyed that workout, once again fuelled by women problems.
I’m going to rugby training tomorrow evening with a friend, should be interesting to see what I can do.
Good workout, done in around 50 minutes including messing around with the music system. I prefer the new rest period (who wouldn’t want more rest?) and will be looking to up the difficulty each week.
My diet needs cleaning up but I never have time to make food. I’ve eaten 1/2 cup oats with a pint of whole milk twice a day minimum and I barely remember to load up on veggies with the meals that can have them.
8 x 108.5kg
6 x 116.5kg
4 x 124.5kg
3 x 124.5kg
5 x 116.5kg
7 x 108.5kg
SL Hops
4 x 25 x 17kg
Abs:
Side Bridge 2 x 60 secs
Front Bridge 2 x 90 secs
Better squats again but still a lack of a fully co-ordinated push. Enjoyed rugby the other day and he wants to give me a run-out in the 5th team this weekend which is a bit of a muck around. Will probably do hard tempo tomorrow as active recovery and get my stretches in.
Other team turned up with 10 men and we had 3 subs so all went on the other team and played 13 vs 15. They called it off 15 mins into the 2nd half when we were 112-12 down (we being the other team). I was left wing, pretty happy with my contribution as I probably stopped a few tries from chasing people down who’d broken through our defensive line. Pretty beat up now, my right knee is swollen and i’m looking to do upper body tomorrow, rugby training tues and depending on the knocks I pick up from that I want to do sprints wednesday morning.
Everyone looked knackered after rugby and i’ve done warm-ups that were more taxing so I felt comfortable enough to do lower body weights straight after. Hang cleans were well within myself which led me to double and triple check the weights on the bar. Not sure what was wrong with me knee but it’s incredibly tight over the top of the knee cap and hurts when I slow down more than when accelerating. It’s manageable and i’ve said i’m available to play at the weekend for the 4th team if they want me.
Played for the 4ths but was only on for the last 10 mins, had to play centre and only got the ball once but made the most of it and just pushed through a few players to score a try.
Oct 23
Track Work
3 x 200, 2 x 200m - 26.4, 27.5, 28.6 26.9, 28.9
Ohhh dear. Legs aren’t 100% but there was no co-ordination within my muscles and I felt very unreactive off the track. I should get back into track work to at least get the new season gains sorted and then I can maintain through the winter.