Deload Week
Squat (high bar)
45x10
135x5
185x2
225x2x2
Front squat
135x2x5
Military press
135x3x3
Various lunges, stretches, and hip mobility exercises.
200m jog, stretch, warmup.
played some bball for a while, realized how awful i am at it lol.
did manage to get in a technique practice for disc though. i also have a 6# shot sized yoga ball coming tomorrow that i can throw against walls and stuff, i’ll begin to use that for some disc training.
light, easy, deadlifting tomorrow.
Did a little experimenting with foot placement and setup today on deadlift, and i felt like it helped me finish the pulls easier
Deadlift
125x5
205x5
285x5
335x1
385x1
350x10 Not a PR, just got some reps in
Hip Snatch
105x5
120x5
135x5; last one was a bit of a powersnatch
105x5
Did all this in the afternoon.
Later in the evening-
Got a 6# yoga ball, and i was able to practice some stands and power turns? for disc with it. it was a lot of fun and felt good to be throwing again.
after a light 30 minute practice-
SLDL’s off 4" platform
125x5
205x5
255x3x5
Bench
45x10
135X5
185X5
225X5
250x5
275x10 PR, missed rep 11, RP 10 seconds… missed it again.
CG Bench
245x5
265x4
280x4 no wrist wraps today, made this a lot tougher
BB cheat curl
135x8
145x8
135x8
DB row
100x5
100x10
75x30
Squat Low Bar
45x10
135x5
185x5
225x5
265x5
295x10 PR
felt pretty light today, good morning. going to be switching squat and deadlift, because DL leaves my upperback sore for bench. squats again on monday, and then DLing will happen on friday
To High box-
315x1
345x5
375x5
405x3
Front Squats
135x5
155x5
175x5
195x5
215x5
BW lunges 4x10
Single leg 45 degree hypers 1x10
good workout.
Sunday-
incline bb press w/ med grip
95x10
135x5
175x5
200x5
225x8, Tie pr for the third straight month.
Worked up to a seated military press from pins at nipple level, 185x1
Pullups and side raises…
Nice job on the PR’s man, I think youll have a 400 squat pretty soon.
[quote]BlackLabel wrote:
Nice job on the PR’s man, I think youll have a 400 squat pretty soon.[/quote]
Thanks, i hope so, its been a goal for a long time
Squat (High bar)
135x5
185x2,3
225x3
275x2
315x1
225x10
Light and easy today, mostly just focused on speed.
Overhead Squats
95x5
115x5
135x5
155x5
(wrist wraps on)
175x2 PR
190x1 PR +5 lbs, got greedy and barely missed a second rep.
BB lunges
135x3x8
45 Degree hyper stuff, good workout.
Bench (yesterday)-
Last week beat up my shoulders, so i moved it in an inch or so on each side.
45x10
135x5
185x3
225x3
255x3
290x6, Tie PR, narrower grip though
Med Grip w/ EFS pro mini’s. No weight off @ 4" from the top to lockout, didnt figure out how much off at the bottom.
(Wraps on)
275x3
295x3
Regular grip
315x3
335x1
BB Cheat curls
135x8
145x6
155x4
DB rows
80x20
Cut short today because of a intramural flag football game afterwards. not a bad workout, weight was around 199#.
deadlift-
125x5
205x3
285x3
315x3
345x13
Hip snatch-
105x3
125x3
145x3
105x5
Single Leg 45 degree hyper
bwx3x10
Liking the high reps for deadlifts
BB speed bench press
45x5
135x5
155x3
185x3x3
195x3x3
205x3x3
225x3
Sets w/ 185-205 were done with regular, med, and close grip.
Standing Military press
135x5
150x5
165x4
185x1
135x5
Side DB raises, done as a big drop set w/ no rest
25x10
22.5x10
20x10
Went and threw my 6# ball for a bit, broke down into about 8 stands, 5 ‘single turns’, and 1 full throw. Felt good, definitly using the hips more than last time.
Squat-Low bar
45x10
135x5
185x3
225x3
245x3
280x3
315x8 PR
Parallel box squat-
315x3
335x3
355x1 almost lost it off my back
Front squat
185x3
215x3
240x3
Overhead squat
95x3
115x3
135x3
160x2
wraps on
160x3, easy.
Today was by no means an all out effort. left reps in the tank for squat, definitly getting stronger.
Just checking in, nice work!
A tidbit, when Dan John talks about the X to maintain hip to shoulder separation another way to think about it is to keep your chin over your non-throwing shoulder. This creates instant separation by forcing the throwing shoulder to stay back throughout the turns.
proceed.
[quote]bluejay wrote:
Just checking in, nice work!
A tidbit, when Dan John talks about the X to maintain hip to shoulder separation another way to think about it is to keep your chin over your non-throwing shoulder. This creates instant separation by forcing the throwing shoulder to stay back throughout the turns.
proceed.[/quote]
Thanks! I’ve read his ‘book’ that he has on the website a few times now, but thats a very solid tip. hows lifting been going for you?
[quote]Raw Meat wrote:
[quote]bluejay wrote:
Just checking in, nice work!
A tidbit, when Dan John talks about the X to maintain hip to shoulder separation another way to think about it is to keep your chin over your non-throwing shoulder. This creates instant separation by forcing the throwing shoulder to stay back throughout the turns.
proceed.[/quote]
Thanks! I’ve read his ‘book’ that he has on the website a few times now, but thats a very solid tip. hows lifting been going for you?
[/quote]
Lifting’s been ok. I just started to bench again this week. Just doing reps with 225# to start. The high rep deadlifting is hit and miss. I pulled 40 reps with 315# ten days ago and just struggled with 405# for 18 reps today. I have to cut some weight so I’m not so obese when I when go in for a physical in a few weeks. I expect my lifting to drop off a little but its for the best.
[quote]bluejay wrote:
[quote]Raw Meat wrote:
[quote]bluejay wrote:
Just checking in, nice work!
A tidbit, when Dan John talks about the X to maintain hip to shoulder separation another way to think about it is to keep your chin over your non-throwing shoulder. This creates instant separation by forcing the throwing shoulder to stay back throughout the turns.
proceed.[/quote]
Thanks! I’ve read his ‘book’ that he has on the website a few times now, but thats a very solid tip. hows lifting been going for you?
[/quote]
Lifting’s been ok. I just started to bench again this week. Just doing reps with 225# to start. The high rep deadlifting is hit and miss. I pulled 40 reps with 315# ten days ago and just struggled with 405# for 18 reps today. I have to cut some weight so I’m not so obese when I when go in for a physical in a few weeks. I expect my lifting to drop off a little but its for the best.
[/quote]
Still, thats impressive, whats your best at 405?
Good luck with these next few weeks though
Bench w/ ‘new’ grip
45x10
135x5
185x5
205x2
235x3
270x3
305x3
W/ EFS pro minis, and wraps
315x1
335x1
350x1
wraps off
275x3, paused.
CG Bench
225x12
Couldnt keep my wrists straight on the set with 305, and it made rep 3 a struggle, elected to not possibly miss a rep 4. thinking i may start adding wraps at any weight greater than 300#. the 350 this week felt a little easier than the 335 last week, so that was an improvement at least.
BB cheat curls
140x8
150x6
135x8
DB rows
85x25
85x20
Been doing some thinking, and i came to the conclusion it maybe best to run a westside type template to incorperate some more explosive movements.
Thinking something along these lines-
Mon- ME upper body
-cycling between pause bench, reg bench, and band bench as ME movements
Tues- DE lower body (throwing)
-Hip snatches, cleans, single leg work
Wed-Throwing
Thurs- DE/RE upper body (throwing)
- Speed work/some RE work.
Fri-ME Lower body
-Squatting as main movement, with DLing after, may still follow a 5/3/1 template for the squatting, and aim to hit reps in the deadlift.
Sat-Throwing
Sun-off
Also- Tested the bands today to see how much they took off at the bottom. with an empty bar, it barely rested on the bench. so i’m guessing that they take about 20# off at the bottom, and convert over to no weight off about 6" from lockout with the current setup. Spring break begins on saturday, so when i’m back from that i’ll probably start what i’ve outlined above.
[quote]Raw Meat wrote:
[quote]bluejay wrote:
[quote]Raw Meat wrote:
[quote]bluejay wrote:
Just checking in, nice work!
A tidbit, when Dan John talks about the X to maintain hip to shoulder separation another way to think about it is to keep your chin over your non-throwing shoulder. This creates instant separation by forcing the throwing shoulder to stay back throughout the turns.
proceed.[/quote]
Thanks! I’ve read his ‘book’ that he has on the website a few times now, but thats a very solid tip. hows lifting been going for you?
[/quote]
Lifting’s been ok. I just started to bench again this week. Just doing reps with 225# to start. The high rep deadlifting is hit and miss. I pulled 40 reps with 315# ten days ago and just struggled with 405# for 18 reps today. I have to cut some weight so I’m not so obese when I when go in for a physical in a few weeks. I expect my lifting to drop off a little but its for the best.
[/quote]
Still, thats impressive, whats your best at 405?
Good luck with these next few weeks though
[/quote]
I’ve hit 24 reps a couple of times, at that point usually I go up to 495# and rep with that and then on to heavier stuff but I am being cautious with the hamstring. I just want to not damage any body parts to the point that I have to quit again.
I am going to be one mentally cloudy animal the next couple of weeks. I think that if I can hit 240# bodyweight I should be able to dehydrate down to 230#. 230# is the next lower weight for a decrease in insurance premiums. I’m taking $1,000M out on myself. My wife says I won’t live to see spring with that kind of bounty on my head, ha ha. I hope.