Got about 10 throws in today before it started to rain. Probably for the better anyways, they wernt that good.
Standing military press
45x5
95x5
135x3
155x2
wrist wraps on
175x1
195x1 PR
200x1 PR +10 lbs
Push press
185x8
Switched to a thumbless grip for overhead pressing, and i’m liking it a lot. back to bodyweight for a standing overhead press. Very happy with this, especially on a day when i wasnt planning it.
[quote]BlackLabel wrote:
Have you been training shot at all, or just disc?[/quote]
I have been doing some shot, but mostly disc. I have 2 discs and no shot, but i know a guy who has a 16# one, so occasionally i’ll be able to throw that.
Track Meet today-
Went and watched. found out the first line on the shot circle is 11 meters, so i threw about 34’ during my first session.
The discus first line is actually different than i thought, its 33 meters, with the second line being 39 meters. (which puts my farthest throw at about 120 feet so far. Made me feel good knowing i’m only 15’ off my best in HS with the college weight.
The meet was against albany, who had one good thrower. most throws were in the 100-130 foot range with the exception of like 3 guys.
Gym-
Hip Snatch
45x3
105x2
125x2
145x1
155x1
165x0
165x1 +10lb PR! Much easier and cleaner than the 155 a while ago.
Squat clean
165x3
205x1
225x1
245x2x0 got close both times.
Liking the squat cleans, will probably use these as a supplementary exercise on DL day.
Threw disc today, all throws were within the 100-108 range, with the furthest two being about 114’. Starting up what i mentioned earlier tomorrow.
Bench-
95x3
135x3
185x3
225x5
245x5
280x8
Had a class, went to throw some shot afterwards. Best was 36’ with the 16#.
Back to the gym
DB military press
55x8
60x8
65x8
70x8
Pullups
bwx6
+10x6
+25x6
+35x6
Dips
bwx6
+25x6
+45x6
+70x6
+90x6
Kroc Rows
100x6,8,10
Do you have video of your throws?
[quote]bluejay wrote:
Do you have video of your throws?
[/quote]
Not currently, i’m working on getting a camera so i can record them. Its something i definitly need to do so i can figure out what i’m doing wrong lol
Threw disc today. Had a huge volume of throws, if i had to guess it was between 50 and 60.
5 stands… about 80 feet
3 half turns, one got to about 108
Many many full spins. Started at about 105, but after five throws they were all in the 90-100 foot range. Each throw seemed to get worse.
Took a page out of Dan John’s book, put a marker at about the 80-85 foot range and worked on hitting that as easily as i could. Vast improvements from this, will probably start practices this was as opposed to ‘jumping right in’, wound up being about 15 throws.
4 more stands, 2 of them were around 90, with the far one being 98.
1 full turn, make it count… 114. Very happy with this considering i went heavy yesterday, and it was at the end of a long practice.
BB cheat curls
125x6
145x4
165x2
Drop set
185x1
165x2
145x5
125x7
done.
Not a bad day, first day of squats is tomorrow. Weathers been great so i’ve been tempted to throw every day.
Low Bar squat
135x2x3
185x2x2
225x5
(wraps on)
260x5
300x10 +2 Rep PR here, back on the 5/3/1 PR train.
Front Squats, ATG
225x1,2
225x1 (5 second pause)
Overhead Squat
95x5
115x5
135x5
BB lunges (reps per leg)
135x8
155x6
175x4
Incline sit ups
Bwx2x10, make these as quick as possible
Throwing disc-
4 stands best of 95’
3 half turns, best of 105’
3 full turns, best of 105’
Will probably only throw from ‘power’ if i throw on wednesdays from now on. Squats went well and completely fried me.
Military press (standing)
45x5
95x5
115x5
125x5
wraps on
145x10 PR
DB Bench
70x10
75x10
80x10
Wide Chins
bwx5x5, 60-90 seconds rest between sets
DB raise, side
35x10
front-
35x10
Throwing- Had a camera today, filmed some of the throws, they’ll be up later.
Stands-6
100-105 feet best 2
Half turns-6
110ish
Full spins
Had quite a few in the 110 range, got out to 115’ for one.
Was feeling good so i took 2 ‘competition throws’ (enter through the front, exit threw the back)
By far the best throws of the day, the first was 125’ and the second 120, felt great.
Vids should be up by this afternoon if i can figure out how to edit them.
Vids up-
[quote]Raw Meat wrote:
Vids up-
One thing to work on next time you throw, it will make things better:
Stay up high on the ball of the right foot when it is in the center of the ring (turn, turn, turn). You are dropping your heel and your throws turn into all arm when your hip stops turning.
One thing number two:
Finish straight ahead into the sector. You’re overrating at the finish and turning away from the throw, follow through!
How is the height of your throws?
You are going to add 20’ in the next month if you get the right foot turning.
Good work on the 125’.
SLDL
125x5
205x5
255x5
285x5
315x5
Hip snatch
45x3
105x2x3
125x3
145x3 PR
165x1
175x1 10lb PR
185x1 +20 lb PR! barely had to press it though
Squat cleans
185x2x1
205x2x1
215x1x5 (one clean w/ squat, then 4 front squats)
225x1x5 (same)
Single leg 45 degree hypers
bwx2x10
Huge pr on the snatch today, started kinda slow but sets got faster and faster. 145 was so quick i figured a new pr was coming.
Bluejay, Thanks for the advice, i’ll do my best to impliment that when i throw either tomorrow or next week. As far as height goes on my throws, i’m awful at judging distance but i’d say they’re about 30-40 feet off the ground at there tallest, definitly not as far as what i’ve seen in the meets here though. if i throw at a sharper angle like what i’ve seen on youtube/meets, i lose about 10 feet.
[quote]Raw Meat wrote:
SLDL
125x5
205x5
255x5
285x5
315x5
Hip snatch
45x3
105x2x3
125x3
145x3 PR
165x1
175x1 10lb PR
185x1 +20 lb PR! barely had to press it though
Squat cleans
185x2x1
205x2x1
215x1x5 (one clean w/ squat, then 4 front squats)
225x1x5 (same)
Single leg 45 degree hypers
bwx2x10
Huge pr on the snatch today, started kinda slow but sets got faster and faster. 145 was so quick i figured a new pr was coming.
Bluejay, Thanks for the advice, i’ll do my best to impliment that when i throw either tomorrow or next week. As far as height goes on my throws, i’m awful at judging distance but i’d say they’re about 30-40 feet off the ground at there tallest, definitly not as far as what i’ve seen in the meets here though. if i throw at a sharper angle like what i’ve seen on youtube/meets, i lose about 10 feet. [/quote]
If you try to turn your hand up to get height you will lose the distance. Try angling your body upward a little at the release (look up at the sky more on the release), also when you do actually let the discus fly, your hand should be at least eye level.
[quote]bluejay wrote:
[quote]Raw Meat wrote:
Bluejay, Thanks for the advice, i’ll do my best to impliment that when i throw either tomorrow or next week. As far as height goes on my throws, i’m awful at judging distance but i’d say they’re about 30-40 feet off the ground at there tallest, definitly not as far as what i’ve seen in the meets here though. if i throw at a sharper angle like what i’ve seen on youtube/meets, i lose about 10 feet. [/quote]
If you try to turn your hand up to get height you will lose the distance. Try angling your body upward a little at the release (look up at the sky more on the release), also when you do actually let the discus fly, your hand should be at least eye level.
[/quote]
Alright thanks, thats definitly something that needs some work then. Did you throw disc in college too or just shot put? Hopefully i’ll be able to keep taking vids as the summer progresses.
Bench-
135x2x3
185x3
225x3
260x3
295x5
DB military press
65x6
70x6
80x2x6
Dips
Bw+45x6
+90x6
+70x8
+45x10
Neutral grip chins
bwx5x6
Kroc rows
75x20
Not to bad, will probably hit some high volume stuff next week.
Circle was under water, so i took some standing throws in regular shoes infront of it. About 10 throws, all within the 90-100 foot range. Nothing impressive.
BB cheat curls
105x5
125x5
145x5
165x5
Hip Snatch-
105x2
125x2
145x1
165x1
175x0, grip gave out, no chalk today.
145x4 PR?
Could not hold onto the bar today, it was slippery for whatever reason, makes you appreciate chalk lol.
Had more on the 145x4 set, but again, grip. A par day, but i’ve become addicted to snatch so i’ll probably end up doing it twice a week. (punny, i know)
[quote]Raw Meat wrote:
[quote]bluejay wrote:
[quote]Raw Meat wrote:
Bluejay, Thanks for the advice, i’ll do my best to impliment that when i throw either tomorrow or next week. As far as height goes on my throws, i’m awful at judging distance but i’d say they’re about 30-40 feet off the ground at there tallest, definitly not as far as what i’ve seen in the meets here though. if i throw at a sharper angle like what i’ve seen on youtube/meets, i lose about 10 feet. [/quote]
If you try to turn your hand up to get height you will lose the distance. Try angling your body upward a little at the release (look up at the sky more on the release), also when you do actually let the discus fly, your hand should be at least eye level.
[/quote]
Alright thanks, thats definitly something that needs some work then. Did you throw disc in college too or just shot put? Hopefully i’ll be able to keep taking vids as the summer progresses. [/quote]
I threw disc at a few meets after I sprained an ankle and a couple of fingers. When I was healthy I was not allowed to throw discus. We had many discus throwers but I could go longer than most of them. That didn’t make sense to most people everyone assumed I was uncoordinated since I just did shot. I tightened up alot when I threw but wasn’t clumsy. Recreationally I could power throw in the 160’s, south africans and full-turns were further. I did powerthrow a discus in the mid 140’s the last time I touched one, about two years ago.
I have almost thrown enough to know a little, and I coached high-school for about six or seven years with numerous state qualifiers. The highest place in the discus was 2nd at the state meet.
just try to be smooth.
[quote]bluejay wrote:
[quote]Raw Meat wrote:
[quote]bluejay wrote:
[quote]Raw Meat wrote:
Bluejay, Thanks for the advice, i’ll do my best to impliment that when i throw either tomorrow or next week. As far as height goes on my throws, i’m awful at judging distance but i’d say they’re about 30-40 feet off the ground at there tallest, definitly not as far as what i’ve seen in the meets here though. if i throw at a sharper angle like what i’ve seen on youtube/meets, i lose about 10 feet. [/quote]
If you try to turn your hand up to get height you will lose the distance. Try angling your body upward a little at the release (look up at the sky more on the release), also when you do actually let the discus fly, your hand should be at least eye level.
[/quote]
Alright thanks, thats definitly something that needs some work then. Did you throw disc in college too or just shot put? Hopefully i’ll be able to keep taking vids as the summer progresses. [/quote]
I threw disc at a few meets after I sprained an ankle and a couple of fingers. When I was healthy I was not allowed to throw discus. We had many discus throwers but I could go longer than most of them. That didn’t make sense to most people everyone assumed I was uncoordinated since I just did shot. I tightened up alot when I threw but wasn’t clumsy. Recreationally I could power throw in the 160’s, south africans and full-turns were further. I did powerthrow a discus in the mid 140’s the last time I touched one, about two years ago.
I have almost thrown enough to know a little, and I coached high-school for about six or seven years with numerous state qualifiers. The highest place in the discus was 2nd at the state meet.
just try to be smooth.
[/quote]
Well, thanks for the advice its the closest thing to coaching i’ve ever received lol. I’m hoping to train all summer and make the team this coming fall.
Low bar squat-
45x3
135x3
185x3
225x3
wrist wraps on
250x3
285x3
320x8 PR
High bar to high box-
320x3
355x3
380x3
drop set
405x3
315x3
225x3
135x3
Overhead squat
95x3
115x3
135x3
155x3
BB lunge
155x8
165x6
175x6
185x6–>30 seconds rest, front squat 185x8
Abs-
bwx2x12