Tryouts begin the 18th of september. I’ll be throwing occasionally (the coaches invited me to come throw whenever) so we’ll see how that goes. Depending on what i hear/feel, i may take that deload week and then deadlift one to two days before the tryouts, so i’m not sore for them, and i dont hafta worry about being sore from them. Still gunning for that 5 plate pull.
Tuesday- Bench
BB Bench
Barx10
135x10
185x6
225x5
275x1
250x10 (PR +5 lbs and one rep)
While the thicker bars suck for pulling, they’re alot more comfortable for benching. I’m happy with the pr
Incline Press
75x10
85x8
100x5
100x3
100x2
Supersetted with DB rows after the second set of Inclines
85x10
100x2x10
Thick DB handles. Made this fun to deal with. On the upside, my grip is going to get much better. I didnt feel it yesterday, but when i woke up this morning my forarms were killing me (thank you thicker bar deadlifts)
Curls
45x8
47.5x6
50x5
Supersetted with Triangle pushups (chest to ground).
Bwx10
+45x10
+90x8
Dam good workout. Also threw some disc earlier today, and it felt alot farther than the last time i did, about a month ago.
Squat Day
Back Squat (Higher bar)
45x10
135x5
185x5
225x5
245x5
265x11 Tie PR?
Elected not to go up in weight this cycle, i feel like i really need to start working on form so i’ll probably be adding a box in to focus on sitting back when i squat. The last set today destroyed my back and really made me appreciate having a foam roller. hopefully i’ll have one again in 3 weeks.
Front Squats (Started each set off with a clean from the floor)
135x5
185x3x5
These felt easy on both ends, upping the weight next week. Probably going to add in or swap Overhead squats and these every week
And i did some pullups today. There was a marine station with the pullup bar for free stuff on my walk too and from the gym and between classes. In the morning i did 18 (need 20 to get a shirt) and then i walked by pre gym and hit 20 for the shirt. Not bad on sore bi’s lol
Military Press
45x10
95x5
115x3
135x3
145x3
155x7
Wide Grip Chins
Bwx2x8
DB Press
70x6
80x3
85x2x3
70x6
70x8
70x9
Nuetral Grip Pullups
Bw+35x3x6
Sunday, Deadlift-
Dynamic Stretching Warm-up
Deadlift
125x6 (40# bumper plates on the inside, reg 45s from here on out)
215x3
305x3
355x3
390x3
415x7
Big PR here, 25 more lbs and one rep less than last week. This puts my calculated 1 rm at 498 lbs, and i’ve found the calculator i’ve been using to be pretty accurate for deadlift. The plan for maxing is going to be regular workout this week, skip deadlifting next sunday, and possibly pull on monday or tuesday 8/9 days from now, depending on how i’m feeling. This will give me 2/3 days pre tryouts to recover, and still let me try and hit my goal of 5 plates before my 18th bday.
Speed pulls off 1" deficit
305x3x3
Past 4 days i’ve been up til 2 or later in the morning, generally out partying. Which means this upcoming week i need to stop dicking around so that i’ll be fully rested for my max attempt. Then it’ll be time to load up on caffiene and give it a good pull.
Did play some football, mostly helping my freind test his 40 and give him some long passes because he’s trying out tomorrow. Looks like i’ll be throwing tomorrow, wednesday and maybe friday this week as far as disc goes, i dont have an opertunity to practice with the jav and shot, but i’ll probably drill some technique, and i’ve been feeling pretty strong as far as throws go (throwing a football doesnt quite compare to a jav, but i was killing it).
Time to sleep.
Jogged an easy 800 today, then went to throw. Broke down to about a light 30 minute practice-
3 Standing
10 from the full spin
4 Standing to finish.
I’ve been measuring out distance in paces, with my best being 25 so far (that was last week). today i managed 3 that were about 24 (little short) at the end i decided to finish with some standing throws, and the best of them was about 3 paces short. Yes, i get next to nothing out of my spin, definitly a part i need to work on. I believe that the 24 paces is about equal to 110’, but thats just an estimate. I need to find a way to measure.
Bench-
150x10
205x5
225x3
245x3
285x1
265x6
CG Bench
235x2x6
250x3
DB rows
100x10 (each side)
rest 45s
100x4x5-no rest between sets just switch sides and start, this was nasty and i feel like it helped keep my grip from going while hammering my back.
No more all nighters, the 265 may have been a pr, but i slept through my workout.
Thursday-Legs
Back Squat to box at parallel
45x10
135x5
185x5
225x5
245x3
265x3
285x10 PR, but first time on a box.
Really worked on the form of sitting back
Deep back squats
250x3x3
Front Squats (cleaned from floor)
195x3x5
Leg Press
320x20
410x10
500x10
590x8
45* Hyper
Bwx20
+45x2x8
+25x8
Bwx2x10
Wall Sits
bwx3x1 minute appiece
Single Leg squats
Bwx2x8
Core for a while…
longgggg workout. but a dam good one at that.
Military press-
45x10
95x5
115x5
135x3
150x3
165x5
95x6x10
Supersetted with-
Alternating DB curls
30–>47.5x6
50x5
52.5x4
Light throwing tonight, about 25 total with mostly form work (broke it down into 4 steps and drilled them each about 10 times). Going for that big 500 pull tomorrow, then tryouts are on friday. I’ll probably end up sprinting and running through my jav technique on wednesday… and then take thursday off.
Deadlift
135x5
225x5
315x3
365x2
405x1
455x1 (add crappy belt)
475x1
500x0
Got it to my knees really fast, it suprised me on how quick it came off the floor. Stalled there… i think i need to work on my top end the most. Bands should be coming next week, and i’ll probably incorperate those in there somewhere.
PM Session
400 m warmup run
4x40 m sprints, working on getting up to a top speed fast
1x100 m sprint
Cleans-
125x5
185x1
185x2
Clean+Jerk
185x3x1
Quick workout… did mostly speed work.
Wednesday-
Ended up drilling for a long time, mostly working on getting across the circle. took a few throws to, but it seems that i’m falling forward when i throw with a disc, and i didnt have that problem. Tryouts are tomorrow at 2, i’ll be carboloading today, and giong for it tomorrow.
Tryouts today-
Didnt happen on account of paperwork, physical was a month to old. So they’ll be happening on monday or tuesday.
Good news was that i peaked perfectly, and what i’ve been doing these past few days with regards to eating and sleeping showed itself in the gym, when i went instead of tryouts.
Bench-
135x5
185x5
230x5
255x3
280x7 Hell if i know where this came from, form was tight, and it felt solid all the way through. A 2 rep and 5 lb pr over my best of 275x5
Box Squat
135x8
185x5
225x5
265x5
285x3
305x6 5 lb pr here too.
Overhead Squats
95x10
115x6
135x5
Which was supersetted with
Pullups, BWx3x10
Easy, hit everything, i have my tryout on monday now though.
Threw today, it looks like tryouts are going to be postponed til tuesday. I really want to get through this so i can get back to lifting again. Best throw of the day was a 23.5 pacer, not to bad, but not great. circle speed was reallly slow today, i think it might be that i’m still fatigued from friday, or that i slept in thismorning. even though my legs were slow i felt like i got my hips into it a bit more today.
Now to do a few hours of chemistry…
Had tryouts today, and basically got left with the impression that D1 schools hold tryouts for the sake of saying they do, or by an NCAA requirement. It consisted of 3 throws in each shot, jav and disc, with a coach watching (no clipboard, no measurement of throws), and essentially was a waste of a week of not lifting. I asked for tips for next year, and i got the response ‘tips? oh i have alot of tips’ and that was it. fucken ey that pisses me off. i can live with a reason.
Went to the gym…
dicked around on military press for a while,
worked up to 175 for 1, and then 3 push presses
dips, bwx3x20
nothing progressive at all…
Currently weigh 198.0 at 18, and i’m looking at a 345/305/475 split. Next year is going to be all about hitting my weaknesses, and becoming a better athlete while getting a shitload stronger. I think currently my core/ hamstrings are whats slowing me down, and i’ll probably start incorperating excess core work 2x a week, both on lower body days. I’ll probably end up running through another cycle of 5/3/1, then branch off to a smolov type routine, or something for the long haul over the winter, before adding in more athletic shit in the spring.
Days like this make you reevaluate. shit.
Bed, back at it tomorrow
Box Squat
135x3
185x3
225x3
275x3
315x2
340x1
355x1
365x1
Established a max for my next cycle of 5/3/1. Which will be starting on monday. I’ll probably have it set up the same as my last cycle, but we’ll see (with regards to days).
Didnt get much sleep last night, but decided to go to the gym and max bench before i start my next cycle of 5/3/1. Broke Down like this-
Bench
45x10
155x5
200x5
240x3
275x2
295x1
315x1 (10 lb PR!!)
325x1 (20 lb PR!!)
FINALLY hit 3 plates, and a great PR on bench. I havnt PRed for a max in 10 months as far as i know, so this was great! I really feel like my lifting is starting to take off after a decently crappy summer. Kept tight through the whole lift, and had a really solid base which made a huge difference.
After i did
225x14 (1 rep pr)
135x30 (10 close,med,wide, no rest)
Huge calorie excess of college is great, and all my lifts are starting to jump up. I’m pumped to start 5/3/1 again on Tuesday. Looks like my week is going to look like this now-
Monday-
Tuesday-Bench
Wednesday-
Thursday- Squat/Core
Friday-
Saturday- Military Press
Sunday- Deadlift/Core
Maxes for this cycle
Squat 365–> 330
Deadlift 475–> 430
Bench 325–> 300 (used 295 last time)
Military 185–> 170
Weight was 195.7 lbs today, this is something i’ll probably start to keep track of every time i lift.
Good shit.
DB rows
75x10
90x10
100x3x10
100x15
75x20
Incline DB press
75x8
80x8
90x8 (+5 lb pr)
Curls
47.5x10
50x8
Grip was the limiting factor tonight on DB rows, but my grip needs work too, so its not all bad. when i woke up thismorning the tendons in my elbows were sore, i think it was the bench volume yesterday without doing back work, after the first few sets they felt fine. Decently sore from yesterday, but i still did a few sets of incline. Starting 5/3/1 on wednesday with squat, and the cycle will begin from there (yes this means that bench will be the last day of the week, but also on monday. oh well).
[quote]Raw Meat wrote:
Didnt get much sleep last night, but decided to go to the gym and max bench before i start my next cycle of 5/3/1. Broke Down like this-
Bench
45x10
155x5
200x5
240x3
275x2
295x1
315x1 (10 lb PR!!)
325x1 (20 lb PR!!)
FINALLY hit 3 plates, and a great PR on bench. I havnt PRed for a max in 10 months as far as i know, so this was great! I really feel like my lifting is starting to take off after a decently crappy summer. Kept tight through the whole lift, and had a really solid base which made a huge difference.
After i did
225x14 (1 rep pr)
135x30 (10 close,med,wide, no rest)
Huge calorie excess of college is great, and all my lifts are starting to jump up. I’m pumped to start 5/3/1 again on Tuesday. Looks like my week is going to look like this now-
Monday-
Tuesday-Bench
Wednesday-
Thursday- Squat/Core
Friday-
Saturday- Military Press
Sunday- Deadlift/Core
Maxes for this cycle
Squat 365–> 330
Deadlift 475–> 430
Bench 325–> 300 (used 295 last time)
Military 185–> 170
Weight was 195.7 lbs today, this is something i’ll probably start to keep track of every time i lift.
Good shit. [/quote]
Looks like a solid program and strong numbers as well, I’ll be following.
And commenting on your grip strength, the BEST things I have found to increase this is to hold the bar as long as you can on your last deadlift set/rep, and plate flips. Train hard!