5-4-09 Track practice:
Did low inclined hills today w/ a medicine ball, did a total of 16 sprints up the hill. Then played about an hour of Med ball rugby, pretty intense stuff.
Hopefully my legs wont be sore, got box squats tommorow.
5-5-09
Only threw 35’ at a meet today, which is fucking terrible for me. I dont think I should have lifted on monday.
No squats either, we didnt hit the weightroom, so ill do em tommorow.
Do you do any other events?
[quote]CBar29 wrote:
Do you do any other events? [/quote]
ya, I also do disk.
Im still trying to figure out disk tho, its comin along. Fouled both times on disk today, so I dont know how far I threw.
5-7-09 Times goin by quick.
the head coach wasnt there today, so we did some plyo shit with one of the other coaches. Calf raises, step-ups and jumping squats.
Threw shot today. It was alright, but it was raining, which sucked. I think I hit a 38’ for the farthest throw (standing).
Parallel box squat:
barx10
135x10
185x5
225x3
add belt
265x5
275x5
275x4-went back and did another just a few seconds after I racked it
Below parallel box squat:
225x5
Finished everything off w/ leg raises. 4x12.
Nice toss. Do you spin for disc?
[quote]CBar29 wrote:
Nice toss. Do you spin for disc? [/quote]
No, I tried it a few times, and didnt feel I was ready. When I tried it, and this is the same with shot, I go REALLY slow. I have the steps down and everything, now its just trying to figure out everything else.
Thats good. Tom Rocco’s another member here, and hes excellent at disc. He advised me to throw spin and its definitly a good pointer.
[quote]CBar29 wrote:
Thats good. Tom Rocco’s another member here, and hes excellent at disc. He advised me to throw spin and its definitly a good pointer. [/quote]
Once I get a few more weeks in with the disk, ill start to really get at it.
How much did it add on to your distance?
[quote]BlackLabel wrote:
CBar29 wrote:
Thats good. Tom Rocco’s another member here, and hes excellent at disc. He advised me to throw spin and its definitly a good pointer.
Once I get a few more weeks in with the disk, ill start to really get at it.
How much did it add on to your distance?[/quote]
At least 20 feet from standing, and i havnt really gotten it down yet.
5-8-09
No warmups. Threw disk and didnt do so good.
DB military press:
30x10
50x5
65x4x6
DB Incline bench:
70x4x5
These were light sets, didnt go to heavy.
As soon as track ends im gonna start Smolov Jr. for squat. Until then im gonna work my core really hard.
5-11-09 ME bench:
1 board CG bench:
135x3
185x3
add 1 board*
215x2
225x3x2
230x2
230x3
230x5-PR
Incline BB bench:
135x10
155x5
180x5
190x5-PR
Inverted rows:
bwx3x10
BB rows:
135x3x8
Was really tired from bench, so I did some light rows, and I didnt have much time. My grip needs some serious work. I might hahave had another rep in me for the last set of 230, not entirley sure.
No squats today. My lower back is hurting…again.
5-15-09 P.M. session
DB Military:
20x10
40x10
60x3x8
60x9
DB Incline:
70x2x8
70x7
This was a really hard session. The last two sets on Military were real hard to get out the last 3 or 4 reps. DB incline wooped my ass to. I barely got the 8th rep on the second set, so close to failing. And I paused to long at the top on the 7th rep (of the last set) and couldnt get it up.
Gonna do some pullups…and possibly abs later on, My back should be fine bye May 25th, and then ill start Jr. Smolov for squat.
Was gonna do some pullups and stuff, but decided to go to the track instead. Threw shot, ran 1/2 mile, and played med ball rugby.
5-18-09
1 board CG:
135x5
185x4
add 1 board
215x3x4
Remove 1 board, widen grip to two inches inside rings
185x12
incline BB:
165x3x5
pause 2 inches above chest
DB rows:
75x5x10
Rear delts:
5x10
Wasn’t expecting anything close to a PR. Didnt get much sleep over the past 3 days. Back to box squats on wednesday.
5-19-09
Back sqaut: (warmup for box squat)
135x10
135x10
185x5
185x5
Parallel box squat:
135x5
185x5
225x5
255x4x3
Ab planks: 2 front and 2 side
Ice bath=20 mins.
Didn’t wanna go to heavy, because as it turns out, im leaving for vacation in 3 weeks, so I wanna get Jr. Smolov done before it. So that will start on saturday.
Nice work, I still can’t believe you are only 16. You’ve got a bright future ahead of you. Thanks for the feedback on my log!
[quote]power_bulker wrote:
Nice work, I still can’t believe you are only 16. You’ve got a bright future ahead of you. Thanks for the feedback on my log![/quote]
Thanks man!
And no problem.