Military Press
45x5
95x5
115x5
135x5
wraps on
155x10 PR
Each set was followed by the same # of reps on neutral grip pullups.
a1. Deep DB press: 75x10,10
a2. Cross body hammer curls: 35x10, 40x10
b1. DB side raise: 35x10, 30x10
b2. DB front raise: 35x10, 30x10
b3. Scap pushups: bwx10,10
bw was 204
Pull throughs: 60x10, 70x10
Straight legged deadlift off 4" box
135x5
225x5
275x5
315x5
Hip snatch
45x3
95x2x3
115x2x3
135x3
95x6
Pull throughs: 110x10, 120x10
Calves…
Training is looking pretty good man.
I threw with the 2k today, and I must say I didnt get anywhere near 120’ haha. A few stands went 100’, but that’s about it. I find it really tuff to keep it locked back and level at the same time (in the spin).
[quote]BlackLabel wrote:
Training is looking pretty good man.
I threw with the 2k today, and I must say I didnt get anywhere near 120’ haha. A few stands went 100’, but that’s about it. I find it really tuff to keep it locked back and level at the same time (in the spin).[/quote]
Thanks, sounds like we’re similar as far as stand/spin distance, i’ve talked to guys claiming to get 150% of there stand throw when they spin, but i’ve been standing about 10-20 feet less than my best spin.
Bench:
45x10
135x3
185x2x3
210x3
240x3
300x1
270x9
a1)
CG w/ 30# chain (wraps on)
225x3x6
a2)
T-bar row
70x10
90x10
115x10
b1. dips: bw+45x10,10,10
b2. Neutral grip pullups: bw+45x4, +25x6, bwx8
Bw was 207…?
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Training is looking pretty good man.
I threw with the 2k today, and I must say I didnt get anywhere near 120’ haha. A few stands went 100’, but that’s about it. I find it really tuff to keep it locked back and level at the same time (in the spin).[/quote]
Thanks, sounds like we’re similar as far as stand/spin distance, i’ve talked to guys claiming to get 150% of there stand throw when they spin, but i’ve been standing about 10-20 feet less than my best spin. [/quote]
Damn, 150% huh? My best stand to date is 121’ and my spin is 127’ so theres no damn way im getting anywhere near that lol. I dont think ill be ready to move onto the college weights yet… my technique needs to much work.
Ive been meaning to ask… you got a facebook?
[quote]BlackLabel wrote:
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Training is looking pretty good man.
I threw with the 2k today, and I must say I didnt get anywhere near 120’ haha. A few stands went 100’, but that’s about it. I find it really tuff to keep it locked back and level at the same time (in the spin).[/quote]
Thanks, sounds like we’re similar as far as stand/spin distance, i’ve talked to guys claiming to get 150% of there stand throw when they spin, but i’ve been standing about 10-20 feet less than my best spin. [/quote]
Damn, 150% huh? My best stand to date is 121’ and my spin is 127’ so theres no damn way im getting anywhere near that lol. I dont think ill be ready to move onto the college weights yet… my technique needs to much work.
Ive been meaning to ask… you got a facebook?
[/quote]
Yeah i do, i’ll try to shoot you a PM
Low bar squat
45x5
135x3
185x3
225x1
275x1
wrist wraps on
315x1
365x1
295x6
Front squat
225x1
245x1
265x1
285x1 PR +10 lbs
a1. Ab wheel: bwx10,10,10
a2. pull throughs: 130x10, 140x10,10
Hamstring curl
110x10–>140x10–>110x10
Bulgarian split squat
bw+50x10
Military Press
45x5
95x3
125x3
145x3
165x7, one in the tank
Each set was followed by the same # of reps on neutral grip pullups.
Shoulder maddness: (less than 20 sec’s of rest between sets)
a1. Front DB raise: 35x10, 20x10
a2. Side DB raise: 30x10, 15x10
a3. Bent Db raise: 25x10, 10x10
Hip snatch (warm up)
45x5
95x3
115x3
135x3
Hybrid stance deadlift, ala blacklabel and alpha
185x5
225x3
275x3
315x3
365x1
405x1
315x10; dead stop reps
Natural GHRs, assisted
bwx3x5
a1. Pull throughs: 110x10, 120x10
a2. Ab wheel: bwx10,10
Hamstring curl (machine) minimum rest
130x10
170x10
110x10
Like the new stance a lot, but my thumbs are killing me from hook gripping it.
Bench
135x5
155x5
185x3
225x5
255x3
285x1
315x1 clean and easy
285x7 PR? left 1+ reps in the tank
add 3 board & wrist wraps
315x1
340x1
365x0
365x1
CG bench w/ wraps
225x12
Chinsx30 total reps
dipsx30 total reps
Nothing to tough, but man i’m feeling strong, lower weight higher reps def was the way to go. will continue this through the next cycle, probably adding 5#'s but not going all out.
Squat
45x5
135x5
185x5
225x5
275x5
315x5
Front squat
225x1
250x1
275x1
300x1 PR, even easier than last weeks 285
hamstrings, abs, pull throughs. quickish
Congrats on the bench and squat PR. 365 is pretty damn impressive, what do you think your full ROM max is?
[quote]BlackLabel wrote:
Congrats on the bench and squat PR. 365 is pretty damn impressive, what do you think your full ROM max is?[/quote]
365 was a hell of a grind, i dont think i have much more than 350 in me, maybe 355, even with a hell of a bounce haha. the 285 working set felt really good though
thanks for stopping in
Hybrid stance deadlift
135x5
225x3
275x1
315x1
365x1
405x1
455x2x0 Missed the first because of grip, the way my hook grip is i have two fingers on the smooth of this bar, other than that the bar speed was fantastic. missed the second because i switched to a mixed grip and tried right away to pull it.
405x2, dead stop
315x10, dead stop
Almost pukingx20 minutes
Didnt rest between the last 2 sets, was a very poor choice. despite the miss’s today, after a cycle of actually pulling like this 5/3/1 style, i know i’ll be good for some major PR’s. 455 was the easiest its ever been off the floor and i feel pretty confident that had grip not been so shitty i would have been able to get more with this stance.
Fuck shoulders, its time for my week off
Looking through my log and realized that i set some goals when i started it way back when:
Goals- by 06/10
The good:
Bench 350 [close, 345]
Weight, 210 or 220 [205, can easily say i’ve put on a solid 10 lbs of muscle in this time period]
The bad:
Squat 450, 2x bodyweight atleast [35 lbs on my squat, but not as much as i was hoping for]
The ugly:
Deadlift 550 [lol wut? fail.]
The new goals:
Discus 150’ and make the track team. Mid september deadline.
The plan:
5/3/1. picking one movement a cycle to really focus on and pound, for all other lifts leave 1-3 reps in the tank on max out sets. accessory work will be 10/8/6 rep goals for weeks 1, 2, 3. I have 2 cycles til i’m back at college, i’m hoping to make the most of them.
done being a post whore, its deload week.
deload-
some benching, other maddness such as squats.
going to a throws camp this weekend and i’m super excited, hopefully i’ll learn what this ‘form’ thing is.
peri and post workout nutrition: brownies
bw:210
Bench- (again)
45x5
135x5
185x5
225x3
275x2
315x1
335x1
350x1 PR +5 lbs
Getting my wisdom teeth out next week. so i figured id shoot for a pr even though i did whatever on wednesday. no wraps and all that stuff. should be good for 365 by christmas.
Back from throws camp, would recommend it to anyone interested, found it to be a great experience.
Training will incorperate more plyos and stretching to help me reach that mid september goal.
Some overhead squats up to
165x1
hip snatch
95x10
med ball shoulder work.
been sweating the last 4 days, bw is a dehydrated 201.
Throwing-
Warm up-
jog
high knees
butt kicks
high kicks
karaoke
inch worms
Standing jump for height
3x3
Standing broad jump
2x1 (single broad jump) 8’ average
2x2 (indicates series)
6# ball overhead/backwards
6, best of 71’
6# ball frontwords
4, best of 68’
Discus-
*means each was preceded by 2 ‘drills’ of the movement
standing throw, 2kgx2*
quarter turn, 2kgx2*
south african, 2kgx3*
full turn, 2kgx10*
wasnt happy with the full turns today, not enough blocking at the end so i was losing power that way, and the final step (left foot) was too wide so my hips wernt right.
Javelin-
Sledge work-
Overhead to ground (10lb hammer)
2x10
“High hit” from knees
2x6
2x8
Side hits
2x10
Throwing schedule will be 4 days a week from now on with 2 types of days, foot speed and then explosiveness. above would be a typical explosive day, with foot speed days containing ladder drills instead of the broad jumps. A lot of information here, hopefully i’ll be able to be this detailed with my throwing when i start this up next week.
throwing will be-
tues- explosive
thurs- footspeed
sat (pre deadlift)- explosive
sun- footspeed
Going to crush that goal of 150’ by sept.