[quote]BlackLabel wrote:
Squat: All sets belted (because of my back)
135x5
185x5
225x3
275x2
315x1
345x1-PR
365x1-PR
Ive done both 345 and 365 in wraps before, but never Raw. So, good PR. Hopefully I can go for 375 in a few weeks.[/quote]
HELL FUCKING YES!!! Way to go my man, looks like Sheiko did something in spite of some hardships.
[quote]mrodock wrote:
BlackLabel wrote:
Squat: All sets belted (because of my back)
135x5
185x5
225x3
275x2
315x1
345x1-PR
365x1-PR
Ive done both 345 and 365 in wraps before, but never Raw. So, good PR. Hopefully I can go for 375 in a few weeks.
HELL FUCKING YES!!! Way to go my man, looks like Sheiko did something in spite of some hardships.[/quote]
Thanks man, I am very excited about that lift. Hopefully I will keep progressing 
[quote]BlackLabel wrote:
mrodock wrote:
BlackLabel wrote:
Squat: All sets belted (because of my back)
135x5
185x5
225x3
275x2
315x1
345x1-PR
365x1-PR
Ive done both 345 and 365 in wraps before, but never Raw. So, good PR. Hopefully I can go for 375 in a few weeks.
HELL FUCKING YES!!! Way to go my man, looks like Sheiko did something in spite of some hardships.
Thanks man, I am very excited about that lift. Hopefully I will keep progressing :)[/quote]
Indeed, that would be great
When you are testing your max it is best to just wear the belt on all sets. You aren’t really trying to build a bunch of strength on the warm-up sets or anything. Just trying to get the form dialed in. And personally, I would wear the belt for anything at 90+%. But you just have to figure out your strategy over time.
[quote]mrodock wrote:
BlackLabel wrote:
mrodock wrote:
BlackLabel wrote:
Squat: All sets belted (because of my back)
135x5
185x5
225x3
275x2
315x1
345x1-PR
365x1-PR
Ive done both 345 and 365 in wraps before, but never Raw. So, good PR. Hopefully I can go for 375 in a few weeks.
HELL FUCKING YES!!! Way to go my man, looks like Sheiko did something in spite of some hardships.
Thanks man, I am very excited about that lift. Hopefully I will keep progressing
Indeed, that would be great
When you are testing your max it is best to just wear the belt on all sets. You aren’t really trying to build a bunch of strength on the warm-up sets or anything. Just trying to get the form dialed in. And personally, I would wear the belt for anything at 90+%. But you just have to figure out your strategy over time.[/quote]
Ok, thanks for the advice. But just to be sure, your saying just to wear a belt on all sets on Max days, or ME days?
[quote]BlackLabel wrote:
Ok, thanks for the advice. But just to be sure, your saying just to wear a belt on all sets on Max days, or ME days?[/quote]
I think I would. You probably aren’t going to build a lot of core stability from the few warm-up sets and once you are doing heavy triples it is probably better to wear a belt. So if I had to give an overarching recommendation it would be to wear a belt for ME sets. But at the same time, it probably isn’t too necessary to use a belt for 135. In the end, use your best judgment.
One of the main reasons that I am not using a belt much is my biggest weakness in the squat is stability. I missed 400 at my last meet not because my legs/hips weren’t strong enough, but because my core wasn’t stable enough . . . I tried to good morning the weight. So that is why I am really emphasizing beltless squats right now. And the truth is, once I start squatting in a suit the problem could potentially be magnified because the straps can pull a person forward.
4-18-09
Track practice:
1 mile warm up
Running drills
Shot-farthest was probably around 35-37’.
Weight room:
CG Pin press:(right above chest)
155x3x10
Hang clean:
135x5
185x4
225x0
Circus DB press:
60’sx5 (each hand)
Weighted pushups:
25x10
90x10
115x3
Dips:
bwx3x5
Wasnt really expecting to lift today, but coach wanted all the throwers to lift together. Did some light warm up stuff, pushups, light bench, clean and jerk, was kinda just moving around today doing various things. Tuesday will be a back day, Wednesday a leg day, and friday another pushup day.
d ont worry about distance, im having the same problem i cant get near 40 anymore either right now and ive hit over 42, it will come
[quote]bignate wrote:
d ont worry about distance, im having the same problem i cant get near 40 anymore either right now and ive hit over 42, it will come[/quote]
Do you stand, spin or glide at the moment?
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42
[quote]bignate wrote:
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42[/quote]
Damn, I hope I can hit 40+ this season. Right now Ive done nothing but standing, and yesterday I tried out the shuffle.
[quote]BlackLabel wrote:
bignate wrote:
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42
Damn, I hope I can hit 40+ this season. Right now Ive done nothing but standing, and yesterday I tried out the shuffle. [/quote]
in my opinion the shuffle is a waste of time, ill see if i can find a video of the walk through but its a much better beginning option instead of the glide or spin and works better than the shuffle
[quote]bignate wrote:
BlackLabel wrote:
bignate wrote:
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42
Damn, I hope I can hit 40+ this season. Right now Ive done nothing but standing, and yesterday I tried out the shuffle.
in my opinion the shuffle is a waste of time, ill see if i can find a video of the walk through but its a much better beginning option instead of the glide or spin and works better than the shuffle[/quote]
I would be doing glide, and im pretty close to getting the form. The only problem is really exploding with my front foot and coming down into position to throw. It seems as if im just trying to pull back with my back leg, and taking the front leg totally out of the equation.
[quote]BlackLabel wrote:
bignate wrote:
BlackLabel wrote:
bignate wrote:
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42
Damn, I hope I can hit 40+ this season. Right now Ive done nothing but standing, and yesterday I tried out the shuffle.
in my opinion the shuffle is a waste of time, ill see if i can find a video of the walk through but its a much better beginning option instead of the glide or spin and works better than the shuffle
I would be doing glide, and im pretty close to getting the form. The only problem is really exploding with my front foot and coming down into position to throw. It seems as if im just trying to pull back with my back leg, and taking the front leg totally out of the equation.[/quote]
from what i understand, you should keep your front leg bent, so for me my left one because im a lefty, keeping it bent and use that leg to explode off of once you land, you should land in the bottom position of what a standing thorw should be.
when you start the glide you also use your front leg to propell yourself backward and the back leg to pull yourself back ward, hope that helps
[quote]bignate wrote:
BlackLabel wrote:
bignate wrote:
BlackLabel wrote:
bignate wrote:
glide i wrote in my log: my best standings are 34-36, my best glides are 40-42
Damn, I hope I can hit 40+ this season. Right now Ive done nothing but standing, and yesterday I tried out the shuffle.
in my opinion the shuffle is a waste of time, ill see if i can find a video of the walk through but its a much better beginning option instead of the glide or spin and works better than the shuffle
I would be doing glide, and im pretty close to getting the form. The only problem is really exploding with my front foot and coming down into position to throw. It seems as if im just trying to pull back with my back leg, and taking the front leg totally out of the equation.
from what i understand, you should keep your front leg bent, so for me my left one because im a lefty, keeping it bent and use that leg to explode off of once you land, you should land in the bottom position of what a standing thorw should be.
when you start the glide you also use your front leg to propell yourself backward and the back leg to pull yourself back ward, hope that helps
[/quote]
Thanks, it did.
Revised Workout:
Monday:
ME squat
GHR
Kettlebell swing
AB planks
Tuesday:
CG bench
DB flies
dips
Kennelly DB’s
wendesday:
off
Thursday:
DE squat
power cleans
plyo box jumps
Friday:
Heavy DB bench
pull-ups
weighted pushups
rows
I threw in the DE squat day because I still cant deadlift w/ my back. Once it gets better ill incorporate them.
4-20-09
Track:
Pushup/crunch circuit:
35
90
30
90
30
1-mile warm up
Running drills
Threw shot today. I was told bye my coach that the shuffle is complete BS, and I shouldn’t waste me time on it, I should just try glide. Went back to standing and probably threw 36’ tops. Short practice, because it was raining so bad.
Weight room:
Full squat’s:
135x8
185x5
225x5
275x3
295x3
315x2
CG bench:
135x6
185x3
225x2
245x1
255x0
Incline DB’s:
50x5
80x5
I worked in bench and squat today because I have a meet on thursday, so I thought it would be best to do those today. Not much time, so I finished up everything. Next week I will start the routine above .
I think my bench is definitley going up some. Doing a shitload of pushups and running before benching a few months, even weeks ago would have made me dead, and I wouldnt have been able to move that weight on CG. I was just short of 255 also, made it a little more than half way up, and stalled. Hopefully going back to boards will finally let me hit over 275!!!
4-20-09 Workout later on
DB flies:
40’sx2x10
50’sx10
DB exntenions:
20’sx2x10
20’s+micro mind bandx2x10
20’sxMax reps (20)
2 Front planksx60 secs.
4-21-09, Back workout:
Assisted wide pull-ups (green band):
6
5
4
5
5
DB rows:
50’sx10
60’sx10
80’sx10
80’sx3x12
Short, but tiring workout.
4-22-09 Track practice:
1 Mile warm-up
Running drills.
Threw so close to 40’ I could taste it!!! I really exploded today and put my hips into the throw and just launched em. I dont think ill hit 40 in the meet, but if I give it a few weeks ill be there.