Very nice PR on bench!
Which camp did you go to?
[quote]BlackLabel wrote:
Very nice PR on bench!
Which camp did you go to? [/quote]
I ended up going to the Bill Falk throws camp held in RI at RIC. It was really cheap, just 300$ for 4 days, 3 nights, and definitely worth it. I would recommend it for next year
Bench-
45x10
135x5
185x5
225x5
270x5
DB row
100x2x15
Going to be taking it easy for a day or two.
Squat-
45x5
135x5
185x3
225x3
275x1
wrist wraps on
300x2x5
275x2x5
Overhead squat
95x5
135x3
165x1
185x2x1
135x11
Hamstring curl machine
130x30,35
Military press
45x10
95x5
120x5
140x5
160x5
BTN Jerk w/ wraps
170x5
190x5
210x5
Med ball work for the shoulders
50 pullups w/ different grips and rep ranges of 6-10
Ill have to check out that camp.
How do you feel about them OH squats? Im thinkin of givin em a try once ive fixed a few problems. Seems like a great exercise, especially for throwers.
[quote]BlackLabel wrote:
Ill have to check out that camp.
How do you feel about them OH squats? Im thinkin of givin em a try once ive fixed a few problems. Seems like a great exercise, especially for throwers.[/quote]
I like them quite a bit, somedays they’re a lot tougher than others though.
hows throwing this summer gone for you?
Deadlift- (new stance)
135x2x5
185x5
245x5
285x5
325x11, Dead stop w/ 4-6 left in the tank
a1. Pull through- 130x10, 140x10
a2. Ab wheel- bwx10,10
Hamstring curl-
185x8
225x2x6
Calves-
150x20
170x15
190x15
Was teaching a pal of mine to pull today so this was all over a 2 hour period. Did a snatch grip deadlift at 340 just for shits and giggles.
BW was 204
Bench-
45x10
135x5
185x3
210x3
245x3
275x8
Form was all over the place today.
DB military press-
65x6
70x6
75x6
85x6 PR?
100x2 PR
Tbar row-
2 plates x10
3 plates x8
3 plates and a quarter x6
4 plates x4
2 plates x20
Dips-
bwx6
+45x6
+70x6
+90x9, +1, PR or something
Couldnt get in the groove on bench.
Throws training- May become more javelin geared if i can get ahold of one. we’ll see.
Update-
squat was ugly as shit on wednesday.
Military press–>170x6, BTN jerk 225x3
Deadlift today 345x10, dead stop with quite a few left in the tank
bw is 205
[quote]Raw Meat wrote:
[quote]BlackLabel wrote:
Ill have to check out that camp.
How do you feel about them OH squats? Im thinkin of givin em a try once ive fixed a few problems. Seems like a great exercise, especially for throwers.[/quote]
I like them quite a bit, somedays they’re a lot tougher than others though.
hows throwing this summer gone for you?[/quote]
Throwin’s goin alright. Really cant throw disk cause of my elbow… but ive been workin my spin with the 12 (not ready for the 16) and ive hit high 40’s a few times.
Bench- Not quite as planned
went up to 290 for 4 after 320 for 1. Then missed 405 off a 5 board twice without wraps.
DB rows
100x15
100x15,10
Dips
bw+45x10
bw+70x10
bw+40x10
squat-
up to 275x5
Then did some lunges directly into front squats which was brutal.
185x10,10
Hamstring curl machine
190x10
225x10
ab wheel from knees
bwx26
Military press
45x10
95x5
115x5
135x5
160x3
wraps on
185x3 PR
Med ball throws and pullups.
Just not feeling it this… week?
Deadlift day-
135x2x5
225x2x3
275x5
325x3
365x10… Dead stop, two or three left in the tank. awesome. tie PR
Really all that needs to be said.
Bench
45x10
95x2x3
135x2x3
185x3
w/ 30# chain
155x3x3
175x3x3
185x2x3
215x10
15 dips, just as many pullups.
db rows 75x2x10
There was a squat, military and deadlift deload all last week. just speed work mostly
Bench today
up to 260 for 10, then two sets close grip w/ 200 and 30#s chain.
Gym is undergoing some changes which turn out to be a pain in the dick, so i’ll get in what i can, but start fresh that first week of school.
bw was 212. interesting.
Lifting will be random until i’m back at school.
Today was pipes:
a1. Dips: bw+70x10, +90x8, +115x4
a2. EZ bar curls: 95x10, 115x8, 125x4
b1. Skullcrushers: 75x15, 75x15
b2a. Narrow ezbar curls: 75x15
b2b. Reverse grip ez bar curls: 75x15
c1. tricep extensions: 40x2x10
c2. cross body hammer curls: 35x2x10
Truly an arm splitting evening. bw 210
Front squat
135x5
185x3
225x1
255x1
275x1
300x1 PR i think
135x10
Bunches of bw shit to just get some blood to the legs.
bw was 209 today.
Im only 10 lbs heavier then you now?! I gotta put on some weight!