BB Bench
45x5
135x3
185x1
225x1
260x7x5
Atleast first two reps paused in each set.
Hip Snatch
45x3
105x1
115x7x5
Pretty quick. Squatting later
[quote]BlackLabel wrote:
Looks like lifting has been pretty good. Have you been throwing at all?[/quote]
I threw once last week, but only disc. Other than that the weathers been pretty shitty so the circles arnt dry.This weekends supposed to be pretty nice though, so i’ll try to get out there.
Has spring track started for you?
Low Bar Squat
135x3
185x3
245x1
(wrist wraps on)
285x7x5
The second to last set is always the hardest lol.
Weight was an abysmal 194#, pre workout.
Paused BB Bench
45x3
135x3
185x1
225x1
255x1
(first two reps paused per set)
275x8x4
Hip snatch
45x3
125x8x4
BW was 198.
Threw the 2kg today, not to bad. Realized that i look down to much during the throw, that i need to keep my head and chest up. About 10 total throws with some technique work in there. Farthest was about 6 or 7 feet past the first line (which is yet to be determined, will find out tomorrow at a home meet).
Low bar squat. Evening session
45x3
135x3
185x1
225x1
265x1
(wrist wraps on)
300x8x4
Solid work. 10x3 tomorrow.
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Looks like lifting has been pretty good. Have you been throwing at all?[/quote]
I threw once last week, but only disc. Other than that the weathers been pretty shitty so the circles arnt dry.This weekends supposed to be pretty nice though, so i’ll try to get out there.
Has spring track started for you? [/quote]
Yep, spring track started last monday. Ive had a few good throws but nothing amazing.
And it looks like your doing pretty well with Smolov, I dont have the balls to try it again.
BB Bench
45x3
135x3
185x1
225x1
265x1
290x2x3 first rep paused
no pausing
290x8x2
Went to see a home track meet today. Pretty cool to watch some huge discus throws. Farthest from Uconn was about 150’.
Hip Snatch
45x3
125x1
135x10x3
Funny you should say that BL, today i couldnt get all my reps in for bench. Good luck this season
Squats later today.
Low Bar Back Squat
45x3
135x3
185x1
225x1
275x1 (wrist wraps on)
320x9x3
320x4 (Technically a rep PR, previous best was 335 for 2 and 325 for 3 i think)
Solid.
Hip Snatch
45x2x2
105x1
115x6x6 Fast and easy
BB Bench
45x3
135x3
185x1
225x1
255x6x6 Paused reps: 6, 5, 4, 3, 0, 0
Finished todays workout in 45 minutes, very quick pace.
Low Bar Squat
45x5
135x3
185x1
225x1
(wrist wraps on)
280x6x6
A lot easier than last week. Felt an odd tweak in my back through all the work sets, but seems to have subsided by now.
Bw-197
Pause Bench
45x3
135x3
185x3
225x1
270x7x5 Paused per set: 2, 2, 2, 2, 2, 4, 3
Hip Snatch
50x3
125x7x5
Bw was 199, Squats tonight
Low Bar back squats-
45x3
135x3
185x1
225x1
265x1
wrist wraps on
300x7x5
Ez bar preacher curls
85x20
Squat just keeps going up.
BB Bench-
135x3
185x3
225x1
245x1
285x8x4
Hip Snatch-
45x3
125x1
135x8x4
Bench Felt very easy today, probably because i didnt pause.
Low Bar back squat-
45x3
135x3
185x3
225x1
275x1
(wraps on)
320x8x4
Tomorrow’s going to be tough.
Morning Session-
Bench (no pausing)
45x10
135x3
185x1
225x1
265x1
300x9x3
300x4
Hip Snatch
45x3
105x2
140x10x3
Didnt ‘drop’ at all today to catch these, legs just flared out
Low Bar Back Squat
45x5
135x5
185x1
225x1
285x1
(wrist wraps on)
335x9x3
335x4
Loads of PR’s. Best at 335 was 2 previously.
Debating whether or not to continue and add 5-10# to each lift, or switch to Incline BP, Front squat, and clean for the next week before i deload.
Bench-
135x3
185x3
225x3
275x6
CG w/ wraps
275x4
Incline Bench, med grip
135x3
185x3
225x1
225x6
Back Squat, low bar
135x3
225x3
275x1
wraps on
315x6
Drop set-
Front squat 225x6
Hitting the prescribed number of reps for one set for a few days. Next week i’ll be testing to see where I’m at.
Threw today, went very well. Warmed up with 2 stands, 2 half turns, and then took close to 20 full turns. All were flying very well, and to the first line (which i assume is 30 meters, close to 100 feet). Best was 110. Last few started to get sloppy, so instead of pushing it i called it.
Low bar squat
135x5
225x2
275x1
315x1
Wraps on
365x1, got infront of me, bit of a grinder
Bench-
135x3
185x3
225x1
275x1
wrist wraps on
315x2 PR, pretty smooth. may have had 1 more
wraps off
225x15 PR
Deadlift
125x3
205x2
285x1
365x1
405x1
Definitely had a long time off here.
Throwing went well.
Going to throw more often now. Happy with what smolov did for my pressing, feeling quite a bit stronger there. Considering not maxing out next week, but instead beginning 5/3/1, with some tweaks.
Summer Lifting-
Mondays-
BB Bench- 5/3/1- 350 (280, 295, 315)
CG bench for reps
DB flat bench (volume, something 3x10)
Dips+weight
DB rows
Face pulls
Curls, DB, BB, Cheat BB
Wednesdays-
Low Bar Squat- 5/3/1- 380 (300, 320, 340)
Front Squats/High Rep high bar
Single leg work
Calf Work
Core (for real)
Fridays-
Overhead Press- 5/3/1- 190 (145, 155, 165)
some DE bench?
DB raises
8-rm pullups w/ weight, work up to it.
Saturdays- First cycle-
Deadlift 365xreps or SLDL’s 285xreps or GM’s, 3x8 strict
Hip Snatch, ramp sets
Hang Clean, ramp sets
Grip
Core
Pulling from the floor every week has fried me in the past, so i’m trying out pulling from the floor once a cycle (still planning on 3 weeks on, week 4 being a deload). weights here are a little high for bench and squat, but i want to be used to handling heavier weight. This has worked well in the past so i’m hoping that it’ll help me set some PR’s before a potential upcoming meet this summer.
Have you been training shot at all, or just disc?