Becoming a Freak Athlete

Training Training Logs
21

Last day pre vacation (maybe)

Foam Roll-

Bench Press
135x6
185x3
225x1
270x10x3

Didnt pause today, just went touch and go. Lost count of the sets at one point, so i may have done 11. Bench felt really strong and easy, i could definitly go through another week of it lol

Back Squat
135x5
185x3
225x2
300x3x3
300x3x1
275x6

Ran out of time and gas on the squats, my rest periods started getting rediculous (4+) minutes, and i had to go to work. Possibly going to finish this up tomorrow, or atleast go to the gym and get some solid reps in pre vacation. I jumped into week 2 of each ‘smolov’ cycle, and bench could definitly handle it, whereas squat couldnt. Vacation time.

22

Went in today to foam roll (I gotta buy one before college).
Didnt have time to squat, and now i’m on vacation.
I’ll probably do some single leg work during the week.

After i get back i have 5 weeks until my 18th birthday, and i’m going to be gunning for a 500# pull (or 5 plates) by that time. The last cycle of 5/3/1 put atleast 30 lbs on my pull, so hopefully this one will be equally as effective.

23

Back from vacation, a bit late, I’ll be deadlifting tomorrow. I dont have a belt to train with anymore, Hopefully that wont effect my training to much.

Deadlift plan for the next four weeks is as follows-
365xmax reps
385xmax reps
405xmax reps
week off
Max (5 plates?)

24

Monday-Deadlift
Went to the gym this morning to find out that its closed for the next 3 days. Not that that was a problem, just ment i had to lift at home with my bar, which i think is bent (tag sale win). And for some reason it always tears up my hands.
No foamrolling-
225x5
295x5
335x3
365x10 (PR+1 rep -1 Belt)

PR! Without the belt too, so this is big for me. Definitly went all out though, didnt leave any in the tank.

Stiff legs-
295x6 (2" platform)
295x3 (4" platform)

Shut it down after the 3rd rep, still trying to recover from a fairly nasty cold, and i was feeling nauseus. Really glad to get a PR today as is, managed to get a vid of the 365x10 (cut off after 7) and then the 295x6. they’ll be up shortly.

25

Bench- At home
Bench Press
135x2x8
185x5
(Paused here on out)
230x6
245x5
260x4
275x3

Pin Press (off chest)
225x6

Close grip bench +30 lbs chains
135x20

26

What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

27

[quote]bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?[/quote]

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

28

[quote]Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw? [/quote]

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

29

[quote]bluejay wrote:
Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

[/quote]

Any advice as to what tryouts will look like? Cant say they’re the same at every school (or if you had to try out?) but i have them coming up next week.

30

[quote]Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

Any advice as to what tryouts will look like? Cant say they’re the same at every school (or if you had to try out?) but i have them coming up next week. [/quote]

I was “recruited” by the throwing coach when he saw me throw at an intermural meet. He asked me to come out the following year and give it a go. We just went right into practicing on the first day. I don’t know but I would think that they’ll want to see you throw, lift, or both or neither. How good are the throwers their now? If they have a weak program you may have an easy in.

31

[quote]bluejay wrote:
Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

Any advice as to what tryouts will look like? Cant say they’re the same at every school (or if you had to try out?) but i have them coming up next week.

I was “recruited” by the throwing coach when he saw me throw at an intermural meet. He asked me to come out the following year and give it a go. We just went right into practicing on the first day. I don’t know but I would think that they’ll want to see you throw, lift, or both or neither. How good are the throwers their now? If they have a weak program you may have an easy in.

[/quote]

It looks like they have essentially one guy good at each event, and then everybody does every throwing event (and some guys do running and jumping too, trying to keep it smaller i guess). Ive been throwing with a 2k discus, basically teaching myself off of youtube and i’ve come up with 110’ or so. The best disc thrower is 156, not fantastic, but he also throws shot 60’ lol.

32

[quote]Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

Any advice as to what tryouts will look like? Cant say they’re the same at every school (or if you had to try out?) but i have them coming up next week.

I was “recruited” by the throwing coach when he saw me throw at an intermural meet. He asked me to come out the following year and give it a go. We just went right into practicing on the first day. I don’t know but I would think that they’ll want to see you throw, lift, or both or neither. How good are the throwers their now? If they have a weak program you may have an easy in.

It looks like they have essentially one guy good at each event, and then everybody does every throwing event (and some guys do running and jumping too, trying to keep it smaller i guess). Ive been throwing with a 2k discus, basically teaching myself off of youtube and i’ve come up with 110’ or so. The best disc thrower is 156, not fantastic, but he also throws shot 60’ lol.

[/quote]

You should check out Dan John’s website and read “Contrarian Approach to Discus Throwing”. Go to a sporting goods store, or supercenter, and buy yourself a ten pound weight with rounded edges and throw it like a discus in power throws and half turns. That will be money well spent and it should add about ten feet to your throw in a week or so when used along with the 2k.

Good Luck.

Oh, and stay up high on the ball of your right foot in the middle of the ring, at release you sould be looking stright up and your hand should at least eye level or higher. One last item, when going through your wind up and through the through keep your left shoulder under your chin, if you’re a righty, this will help you to maintain the separation between hip and shoulder. One last mention, really, when entering the middle of the ring turn your butt to the direction of the throw as quick as possible.

33

[quote]bluejay wrote:
Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
Raw Meat wrote:
bluejay wrote:
What implements are you hoping to throw at UCONN? Discus, hammer, shot, jav?

Anything! I really dont think i’m quite big enough to throw shot, but i’ll be trying out this next week. I’m best at disc. Did you throw?

I did throw shot. I wasn’t much of a technician but I had some explosive hip torque and a big arm strike. I was D-II and a 4x All-American.

I wasn’t bigger than you when I went to college. I didn’t throw my first two years. I started to eat alot, decided to walk on, and the result was pretty cool. I think I threw the shot about 40’ my first meet and by spring my first year I had a season best of 55’11". So you never know what you can do. I had a 350 bench at that time and really didn’t squat or deadlift, just leg press??? Eventually I got on track with my lifting.

Any advice as to what tryouts will look like? Cant say they’re the same at every school (or if you had to try out?) but i have them coming up next week.

I was “recruited” by the throwing coach when he saw me throw at an intermural meet. He asked me to come out the following year and give it a go. We just went right into practicing on the first day. I don’t know but I would think that they’ll want to see you throw, lift, or both or neither. How good are the throwers their now? If they have a weak program you may have an easy in.

It looks like they have essentially one guy good at each event, and then everybody does every throwing event (and some guys do running and jumping too, trying to keep it smaller i guess). Ive been throwing with a 2k discus, basically teaching myself off of youtube and i’ve come up with 110’ or so. The best disc thrower is 156, not fantastic, but he also throws shot 60’ lol.

You should check out Dan John’s website and read “Contrarian Approach to Discus Throwing”. Go to a sporting goods store, or supercenter, and buy yourself a ten pound weight with rounded edges and throw it like a discus in power throws and half turns. That will be money well spent and it should add about ten feet to your throw in a week or so when used along with the 2k.

Good Luck.

Oh, and stay up high on the ball of your right foot in the middle of the ring, at release you sould be looking stright up and your hand should at least eye level or higher. One last item, when going through your wind up and through the through keep your left shoulder under your chin, if you’re a righty, this will help you to maintain the separation between hip and shoulder. One last mention, really, when entering the middle of the ring turn your butt to the direction of the throw as quick as possible.

[/quote]

Thanks for the book suggestion! I’ve started to read it (and our track team did exactly what he suggested NOT doing lol). Thanks for the tips on throwing and the weight plate, i’m going to hafta try that! I have tryouts next week, i’ll keep the results posted in this log

34

Thursday, Squat session
Foam Roll (back at the gym finally)
Finally got back to foam rolling, makes you realize how much you miss it lol.

Back Squat
185x8
225x5
275x3
285x3
(Add box at parallel)
295x3
305x1

There was actually someone else in my gym squatting to parallel today. Probably the first time i’ve seen that ever, so kinda a big deal lol. Really worked on my form today (bar position, sitting back, chest out and head up). Added the box at later sets because it was right at parallel. First one at 305 felt great and fast, then i sat on the bench weird and the set ended there lol.

Overhead squats
45x3
95x3
105x3
115x3
125x1 (lost balance)
135x3

My overhead squat is weak, and its definitly and area that needs improvement. Thanks Bluejay for the dan john article, that really stressed important core strength, and made me realize mines not where it should be.

College tomorrow = real gym.

35

Just got to college, and did plenty of heavy carries up flights of stairs today lol.
Scoping out the gym tonight, just to see what we got.

36

Went to the gym today, but of course its not open til tomorrow. Anyhow, i got to tour it and see what it has. And i guess the funding goes to football. No bands, chains, or huge DB’s lol. Couldnt even find a foam roller. Thankfully theres like 10 Squat racks and the like. I’ll be buying one shortly because i really feel like its an important part of my training. If i end up getting it off Elite fts i’ll probably buy some bands too… what works well for those?

37

Use bands that correlate with your strength levels. I’m not familiar with elite’s bands but I’m sure they can help you.

38

[quote]bluejay wrote:
Use bands that correlate with your strength levels. I’m not familiar with elite’s bands but I’m sure they can help you.[/quote]

Yeah i’m going to be poking around on there site for a while, probably get a foam roller, and some bands.

39

Sunday-
Military and Deadlift Day
Military press
95x5
115x5
145x9

Deadlift
225x5
275x3
315x3
355x3
390x8

DB press
55x8
70x3x6

SLDL
215x5 (4" platform)
285x2x5
285x5 (5" platform)

Chin up complex
5 wide, narrow, then pullup

DB Raise
30x8 (side)
35x8 (front)

Apparently the gym doesnt have a dipping belt. My order to elite is getting bigger lol

More thoughts later, time to eat.

40

Alright, few notes from earlier. The bars were thicker than the ones that i usually pull with, so after rep 5 i had to reset, managed to bang out another two reps, and by the 8th the bar was sitting on my fingertips. Right after this i found out that there was of course an olympic bar w/ bumper plates in the corner, this bar was a bit thinner and what i used for the SLDL’s. This was also my first 5/3/1 workout where i did 2 workouts at once, and i feel like it just sapped my energy. Good gym, seems like it will be a good place to workout.

390x8 felt solid, my grip was by far the limiting factor. My back doesnt feel too sore, and i’m still looking for a foam roller. Next week i’ll be doing max reps with 415 (changed the plan a bit, decided to up the weight 25 lbs instead of 20), and its crazy to think that just 2 months ago it was my max.