Low bar squat-
45x10
135x5
185x3
225x5
270x5
wrist wraps on
310x10 PR +10 lbs; (RPE 9)
Box squats@parallel
315x3… see below
Overhead squats
95x5
135x5
165x5 PR… +10 lbs?
BB lunges
185x5,5,6
Despite standing around all day for my job todays squat training went really well. Overhead squats were very easy, considered doing another set but instead i’ll just bump the weight a little more next week. After my last set of 5/3/1 squatting a guy came over and asked to work in. I was using the only squat rack in the whole damn gym, so i said yes. He decided to teach his kids how to squat, and he was teaching them to actually squat which was pretty cool (ymca’s have a retarded amount of half and quarter squaters) but it took forever to have 3 people squatting at the same time. so box squats went out and i just did the OHS instead.
Military press
45x10
95x5
110x5
130x5
150x11 PR +5 lbs (RPE 9)
a1. DB bench: 70x10, 75x10, 85x10
a2. Medium grip chins: bwx10,8,6
b1. DB side raises: 35x6, 30x8
b2. DB curls: 50x6, 45x8
b3. DB front raises: 35x6, 30x8
Easy and quick today, happy with the increase in military press
Stiff legged dead lift
45x10
135x5
225x5
275x5
330x5 PR RPE 6
Hip Snatch
45x5
95x3
135x3
150x3
165x2 PR +5 lbs
Squat clean, then 5 front squats
165
185
205
a1. 45 degree hyper: bwx10, single leg bwx10,10
a2. Seated calf raise: 90x10, 180x10, 205x10
a3. Incline sit ups: bwx10, +10x10, +25x10
ab wheel from knees
bwx2x10
Good workout, weighed in at 202. Been taking videos the past few days, both of throwing and lifting, and will add them together and upload them sometime this week.
[quote]Raw Meat wrote:
Low bar squat-
45x10
135x5
185x3
225x5
270x5
wrist wraps on
310x10 PR +10 lbs; (RPE 9)
Box squats@parallel
315x3… see below
Overhead squats
95x5
135x5
165x5 PR… +10 lbs?
BB lunges
185x5,5,6
Despite standing around all day for my job todays squat training went really well. Overhead squats were very easy, considered doing another set but instead i’ll just bump the weight a little more next week. After my last set of 5/3/1 squatting a guy came over and asked to work in. I was using the only squat rack in the whole damn gym, so i said yes. He decided to teach his kids how to squat, and he was teaching them to actually squat which was pretty cool (ymca’s have a retarded amount of half and quarter squaters) but it took forever to have 3 people squatting at the same time. so box squats went out and i just did the OHS instead.
[/quote]
Damn fine job on the squats. Youve beaten my PR bye 4 reps, bastard.
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
Low bar squat-
45x10
135x5
185x3
225x5
270x5
wrist wraps on
310x10 PR +10 lbs; (RPE 9)
Box squats@parallel
315x3… see below
Overhead squats
95x5
135x5
165x5 PR… +10 lbs?
BB lunges
185x5,5,6
Despite standing around all day for my job todays squat training went really well. Overhead squats were very easy, considered doing another set but instead i’ll just bump the weight a little more next week. After my last set of 5/3/1 squatting a guy came over and asked to work in. I was using the only squat rack in the whole damn gym, so i said yes. He decided to teach his kids how to squat, and he was teaching them to actually squat which was pretty cool (ymca’s have a retarded amount of half and quarter squaters) but it took forever to have 3 people squatting at the same time. so box squats went out and i just did the OHS instead.
[/quote]
Damn fine job on the squats. Youve beaten my PR bye 4 reps, bastard.
[/quote]
Haha thanks, but i havnt had to do track practices, i’m sure you’ll get back to it once the seasons over. I seem to remember that your max was still higher though… 385 or 405 right?
Bench- Did this at home and went to the gym about 30 minutes later
45x5
135x3
185x3
225x3
265x3
300x4 RPE 8
300x3 RPE 9
Gym-
CG Bench
135x3
185x3
225x3
add manpon
275x1
295x1
315x1 RPE 8
a1. DB military press: 65x6, 70x6, 75x8
a2. DB row: 100x10,10,10
b1. Dips: bwx4, +45x4, +90x4
b2. Neutral grip chins: bwx4, +25x4, +45x4
c1. Chin ups: bwx15
c2. Pushups: bwx30
about half way through i got an odd pain down the side of my right hand, its sharp and annoying when i close my hand or try to grip something. A nagging stupid injury. Next cycle i’ll be greatly reducing the weight as i’m going to heavy right now i think. Got the 300 sets on vid, will be up later with the other stuff. BW 204
Low bar squat
45x10
135x3
185x3
225x1
260x3
295x3
wrist wraps on
330x3 RPE 5
To box 2" above parallel
335x1
365x1
385x1
405x1
Overhead squats
135x2x3
155x3
175x3
185x3 PR +25 lbs for a triple
BB lunge
185x2x6
185x7
a1. Incline sit up: bwx12 +5x10
a2. Ab wheel: bwx8, 8
Wasnt feeling it on squats today so i just hit the rep goal for the week. I figure i couldnt get it for 8 so i called it. Spent my day standing in a hole so i wasnt really in the mood. Overhead squats went very well though, as did lunges. the three i did do at 330 wern’t to hard, i feel like i could be somewhere in the neighborhood of a 400# squat really soon, which would be awesome.
Military and Deadlift
Military press
45x10
95x3
120x3
140x3
160x8 PR RPE 8
Rack Pulls 1" lower than last month (below knee caps)
135x5
225x5
275x5
315x5
365x5 RPE 7
Hip Snatch
45x3
95x3
135x2
155x2
170x2 PR
DB Press
70x10
75x10
85x12
a1. Wide chins: bwx5,5,5
a2. DB side raise: 35x10,8,6
Neutral grip chins, narrow
bwx8
Front squats
135x10
Single leg 45 degree hyper
bwx10
bw+10x10
BW 206. combined the two days because i’ll be out til atleast sunday.
Bench-
45x5
135x3
185x3
225x1
250x5
285x3
320x2 PR (+5 lbs) RPE 8
Add “5 board” (yoga block)
325x3
345x3
wrist wraps-
365x3 RPE 6
3 Board (yoga block again) Close grip
315x3 RPE 9
a1. DB military press: 70x4, 75x4, 85x4 (PR), 100x1 (PR)
a2. Neutral grip chins: bwx4, +25x4, +45x4, +70x2
b1. Dips: +45x4, +70x4, +90x4, +115x4 (PR)
b2. Upright row, machine: 150x6, 180x6, 220x4, 250x4
Finisher:
Wide grip chins: bwx12
Pushups: bwx36
BW was 203, good press workout. Threw as well, worked on using my right leg out of the back of the circle (swinging it wide). Considering how tough my gym workout was, throwing a few hours later turned out to be alright, had quite a few more throws over 115, but the average was still probably around 105.
Low bar squat
135x2x3
185x3
225x3
255x1
280x5
315x3
wraps on
350x1 RPE 6
To box
365x1
Overhead squat
135x2x3
155x1
175x1
185x1
BB lunge
185x4
200x4
225x2
Abz n calves.
Squatting hungry is never good, lesson learned. Threw after for a while, technique is getting much better as i hit 115 a few times, and my body is fried. My standing throw is still better in some cases than my spin, i’m always good for atleast 105 standing.
Chin ups: Done with 4 grips, super wide to regular, with 30 seconds between sets
bwx4x5
Military Press
45x10
95x3
115x1
130x5
150x3
wraps on
170x6 PR +5 lbs RPE 8
185x2 PR +1 rep RPE 9
a1. DB Press: 85x10, 100x9,9
a2. BB cheat curls: 135x10, 145x10, 135x8
DB side raise
40x2x10
Plate raise
45x2x15
Chin ups are getting much stronger, tonights workout felt good. PR’d on military press which has been feeling solid lately. bw was 205
Deadlift from floor
135x5
225x3
275x1
315x1
365x1
405x1
405x3 (touch and go) RPE 8
Hip snatch
45x5
95x3
135x2,1
‘Twist squats’
135x10
185x10
Dropped the bar on my neck for the 185 set, did the set, put it down and found some bloody skin on it. Cleaned up and left lol. Entire upper body was sore, shoulders traps and back from yesterday, so the 405x3 today wasnt bad. plus this was pulled with a hook grip, so it feels like i’m going to tear my thumbs off.
Deload week
upper-
45x3x3
95x3x3
135x3x3
185x3x3
225x3x3
135x3x3
a1. Seated DB military press: 50x15,15
a2. Neutral grip pullups: bwx10,10
b1. Deep incline db flys: 30x10, 20x10, 10x10
b2. db rows: 50x10,10
c1. dips: bwx5,5
c2. wide grip chins: bwx5,5
Been throwing a lot recently, shooting for upwards of an hour a day. Technique is getting a lot better, and today i had a ‘set’ of 3 throws all over 110 feet. Bought about 30 lbs of chain today too so i’ll be working that in on training days.
bw 204
Squat-deload
Complex-ish:
a1. hip snatch: 45x5, 95x5, 135x1
a2. overhead squat: 45x5, 95x5, 135x5
a3. twist squat: 45x10, 95x10, 135x10
done with about 2 minutes between each run through
BB lunge:
135x2x10
Step ups:
bwx2x10
Ab wheel from knees
bwx2x8
Military deload-
worked up to 135x2x2
did some other very random things and then went to throw.
throws were mostly between 110 and 120 today, pretty happy with how it was going. last throw was out at 130’, a good PR. technique is improving a lot, hoping to get to 150+ before i’m back at uconn.
Bench-
45x10
135x5
195x5
235x5
285x1
255x11 RPE 8, stupidity caused me to miss rep 12.
CG bench w/ 30# chain
195x6,8,8
a1. DB military press: 65x8,8,8
a2. Nuetral grip pullups: bwx10,10,10
b1. BB cheat curls: 135x10,8
b2. Dips: bwx10,10
This workout flew by. Had about 90 seconds between sets the whole time, had a limited time to work out so this was a little quicker than usual. Throwing yesterday was great, had one at 135’ after many easy 120’s. Threw today after my workout and hit 120’ and called it, body wasnt used to this volume or pace.
[quote]Raw Meat wrote:
Bench-
45x10
135x5
195x5
235x5
285x1
255x11 RPE 8, stupidity caused me to miss rep 12.
CG bench w/ 30# chain
195x6,8,8
a1. DB military press: 65x8,8,8
a2. Nuetral grip pullups: bwx10,10,10
b1. BB cheat curls: 135x10,8
b2. Dips: bwx10,10
This workout flew by. Had about 90 seconds between sets the whole time, had a limited time to work out so this was a little quicker than usual. Throwing yesterday was great, had one at 135’ after many easy 120’s. Threw today after my workout and hit 120’ and called it, body wasnt used to this volume or pace.
[/quote]
Great to hear you hit 135… any idea what an average discus guy over there throws?
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
Bench-
45x10
135x5
195x5
235x5
285x1
255x11 RPE 8, stupidity caused me to miss rep 12.
CG bench w/ 30# chain
195x6,8,8
a1. DB military press: 65x8,8,8
a2. Nuetral grip pullups: bwx10,10,10
b1. BB cheat curls: 135x10,8
b2. Dips: bwx10,10
This workout flew by. Had about 90 seconds between sets the whole time, had a limited time to work out so this was a little quicker than usual. Throwing yesterday was great, had one at 135’ after many easy 120’s. Threw today after my workout and hit 120’ and called it, body wasnt used to this volume or pace.
[/quote]
Great to hear you hit 135… any idea what an average discus guy over there throws?[/quote]
The two that were competing at the meets i went to were about to 140’ (and threw hammer), and 155ish (and threw shot 60’). I’m thinking about going to a track camp this summer to actually be coached on throwing, which will hopefully help me ad some good distance.
Low bar squat:
45x10
135x5
185x1
235x5
275x5
wrist wraps on:
315x6, 275x6
Frontsquat
225x5
Overhead squat
135x5
145x5
155x7
Twist squat/lunge w/o putting the bar down
185x6,3
135x6,6
135x6,6
a1. Pull throughs: 100x10,10
a2. ab wheel from knees: bwx10,10
My posterior chain sucks. so this ^ will be done atleast twice a week from now on.
