BB military press-
45xa few
95x3
105x3
125x3
135x3
155x9 PR
After every set of military press i did chins, as many reps as i had done in the previous set of press’s.
DB Bench
70x10
80x10
90x10
Db raises
side-37.5x10
front- 37.5x10
Chins again,
bwx2x5
Overhead pressing seems to be coming along nicely. bw has been +200 for the past few days.
Rack pulls, 2" below knee cap, hook grip
155x2x5
225x5
275x5
315x5
365x5
405x1, just a feeler
Hip snatch
45x2
105x3,2
125x1
145x2x1
165x3x1
165x2 PR
Squat clean
165x2
185x1
205x1
225x1
235x0
235x1 +1 front squat
205x1 +6 Front squats
45 degree hypers w/ pro mini band
bwx10
bwx10 (single leg)
Pulldowns w/ pro mini
2x10
Band pull aparts
2x10
1x15
bw was 203
Bench
45x5
135x5
185x3
225x1
245x5
280x3
315x3 +10lb PR
245x10
CG Bench w/ wraps
245x6,3,1 rest paused
Seated DB military press
75x2
75x2x4
75x5
Neutral grip pullups
bwx5
+10x5
+25x5
bwx5
Dips. Each set supersetted w/ 5 chinups
bwx5
+45x4
+70x3
+90x3
+115x2
+135x2
Preacher curl
95x15
right to–>
Dips
bwx15
Good workout. Got a pretty decent pump at the end. Happy with the bench PR, feels like things are starting to move in the right direction again.
bw was 203
Good job on the bench. You are stronger all around than a 183’ discus thrower I knew.
[quote]bluejay wrote:
Good job on the bench. You are stronger all around than a 183’ discus thrower I knew.[/quote]
Thanks, hopefully i’ll be able to get there technique wise, i’m planning on throwing upwards of 4 times a week this summer.
Low bar squat
45x5
135x3
185x3
225x1
270x5
wrist wraps on
305x3
340x4 PR +5 lbs
Reverse band squat w/ pro mini’s, about 60# off at the bottom
365x2
385x1
405x1
Overhead squat
95x5
115x3
135x1
155x1
wrist wraps on
175x1
185x1
200x2 +10# pr over previous best single, 25# over best double
225x1 +35# over best single
BB lunge
185x2x6 +1 set PR
Front squat
185x6
directly to
ATG back squat
185x12
solid session today, really happy with where squatting in general is going.
Military press, each set had just as many wide chins afterwards
45x5
95x5
115x1
125x5
145x3
wrist wraps on
165x6 PR
DB bench
75x10
85x10
95x9
superset-
a1. DB curls: 50x8, 45x8, 40x10
a2. DB side raises: 40x8, 35x10, 30x12
Scap pushups-
bwx2x12
Had one more in me for the military press but i left it in the tank, 2 finals today wore me out. Home tomorrow.
Deadlift-
125x5
add reverse bands, complete let off at the knees, probably 40-60 lbs off the bottom
205x3
285x3
365x1
415x1
445x1
bands off
365x5
The 365 set was all dead stop reps, which i havnt done in a long time. Everything today was done with a hook grip, i’m working on using that over the under/over grip
Hip snatch
45x3
105x3
125x2x1
145x2
165x1
175x1
185x2x1
two singles at 185 today, both were much cleaner than my last attempt at this weight. still a minor amount of pressing, but i had absolutally no ‘drop’ today to catch the weight.
thats it- last night was my last night at college so i was a little rundown today.
Threw today for the first time in a while. It was really windy in the wrong direction, but things went fairly well anyways.
I threw-
2kg disc- about 5 full spins and a few power throws. in the 90-105 foot range (meh)
5 lb plate- 85’ best, most in the 75-80 foot range
6 lb ball- 70 feet best
10 lb plate- 55 feet best.
hopefully this will serve as a baseline for training and i can just improve from here, this upcoming week is a deload week.
Why throw the 5 and 10 lb plates?
And did you throw the 6lb ball like a shot, or disk?
[quote]BlackLabel wrote:
Why throw the 5 and 10 lb plates?
And did you throw the 6lb ball like a shot, or disk?[/quote]
The plates and ball i threw like a disc from the power stance, with the idea being strengthening the throwing arm. Bluejay recommended it as a method to increase your standing throw power which will then translate to the spin ideally, which is what i’m hoping for.
My distances are weak though lol, he’s tossed a 10# plate well over 100’ like a discus, hopefully it’ll translate for me into a bigger throw
Threw a little bit today, i really need to back off and just work on form for a while.
then gym- deload week
Bench, speed w/ 3 grips
45x10
95x3
135x3x3
155x3x3
185x3x3
135x3x3
a1. DB military press: 50x10,10
a2.Wide grip chins: bwx5,5
b1.DB rows: 75x15,15
b2.Dips: bwx5,5
Weight was 203… i’m really beat down so this deload week was completely necesary and perfectly timed.
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Why throw the 5 and 10 lb plates?
And did you throw the 6lb ball like a shot, or disk?[/quote]
The plates and ball i threw like a disc from the power stance, with the idea being strengthening the throwing arm. Bluejay recommended it as a method to increase your standing throw power which will then translate to the spin ideally, which is what i’m hoping for.
My distances are weak though lol, he’s tossed a 10# plate well over 100’ like a discus, hopefully it’ll translate for me into a bigger throw[/quote]
Interesting… I was always told that training with heavier implements had a negative effect. But hell, throwing the 16 is really fun, I might do it more often.
How far are the kids at Uconn throwing disk?
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Why throw the 5 and 10 lb plates?
And did you throw the 6lb ball like a shot, or disk?[/quote]
The plates and ball i threw like a disc from the power stance, with the idea being strengthening the throwing arm. Bluejay recommended it as a method to increase your standing throw power which will then translate to the spin ideally, which is what i’m hoping for.
My distances are weak though lol, he’s tossed a 10# plate well over 100’ like a discus, hopefully it’ll translate for me into a bigger throw[/quote]
Interesting… I was always told that training with heavier implements had a negative effect. But hell, throwing the 16 is really fun, I might do it more often.
How far are the kids at Uconn throwing disk? [/quote]
We have two guys that throw the disc on the varsity level, the better one throws 150-160 (and shotput 59’), and the other that throws 130-140 (as well as hammer about 160 i think). Nothing too incredible, but both guys do other events as well.
Deload week
Squat- did some low bar speed type stuff with sets at 135, 185, and 225. Reps were no more than 2 or 3, but i was working in with some other people so weight was whatever was on the bar.
Overhead squat
95x10
115x10
135x10
BB lunge
135x2x5
Box jumps-
3x3@36 inches, very easy, highest box availible though
Abs
2x10
nice and easy, ready to get back to lifting next week.
Deload week-
Threw today, probably the best technical throwing session in a while thanks to reading that article, thanks Bluejay for that one.
With the 2kg my best was somewhere between 110 and 125, no lines to measure but they were flying out there. Threw the 1.61kg (highschool weight) for one on my last throw, and it was easily 140+
Gym-
Military press
45x10
95x3x3
a1. Wide grip chins, bwx5,5
a2. Side Db raises, 20x10,10
b1. Wide grip chins, bwx5,5
b2. Plate raises 45x15,10
Db curls
20x20
In and out of the gym in under 20 minutes.
Good stuff man. I see early on you did Wendler’s 5/3/1. I just started that two weeks ago; not a bad program.
[quote]Soda Popinski wrote:
Good stuff man. I see early on you did Wendler’s 5/3/1. I just started that two weeks ago; not a bad program.[/quote]
Its a great program, i’m doing it again i’m just on a deload week this week and will be picking it up next week. Good luck
Threw twice today, once in the morning (stands only) which resulted in all 95-100 foot throws, with the best being about 103. Actually went to the circle in the afternoon, managed to get a pretty good session in there. Most were relatively unspectacular, 100-110 feet, but had one or two that were ‘on’ and out around 120’.
Gym-Deload
Hip snatch-
45x3
95x3
115x3
135x1
155x3x1
Squat clean-
155x3
185x3x1
Single Leg 45 degree hyper
bwx2x10
Abx
bwx2x10
Bench
45x10
135x5
185x2x4
225x5
250x5
285x2x5
Paused
225x10
a1. DB military Press: 60x8, 65x8, 70x8
a2. DB row: 65x10, 70x10, 75x10
b1. Chin ups: bwx6, +25x6, +45x5, pullups bwx13
b2. Dips: +45x6, +70x6, +90x5, bwx10
Notes: Started a full time public works job today that has me up at 5.45, the earliest i’ve been up in a long time. I didnt realize how much being on my feet took out of me until some of the later sets. Back to the home gym, which means smaller bars, shittier benches, and closer dipping things, which should account for why today blew. No spotter for benching either, although the reps i got wernt easy. Weight was at 205# but that could be due to a different scale as well. Nutrition was awful last week, but its changing this week as i’m prepping most meals ahead of time.