Alright another solid day in the ole’ weight room. Started with hang snatches 1x5 and then 4x3 finished on 75 kg. Then moved on to front squats finished on 245lbs for 5 (still had a lot left in the tank I’m thinking 275 for 5 is right around the corner). Moved on to deads finished on 330 again (my shins opened up and started bleeding everywhere which brought an end to deads for the day). went to KFC (high quality calories haha). Headed back to the gym and did rack lock outs finishing on 395lbs for 3 (4x3). Lockouts if you dont know work on getting past the knee when dead lifting I do them every other week. Began weighted lunges after finished with 225lbs for ten (5 on each leg). Following lunges I did jump shrugs with 310lbs 4x5. Finished up with vertamax and core work. Took a rest grabbed some food and headed out to throw. Shot work today (it was 115 degrees at throwing practice today) Strictly stand throws and wheel drills today. Really got a hold of one and launched it about 43 feet, that was the first one after that the heat got to me and the 40 footers were few and far between. pretty good day other than the heat.
Hey man. I watched your shot and discus video. For shot put, you are right that you need to stay back on the right foot. I would focus on that for shot.
For disc, you need to have more acceleration through the circle. That is, you go the same speed throughout the entire throw. I would try and slow down the back, concentrating on sweeping the right foot around. From your vid, your right foot is real close to your body and you aren’t getting any torque action.
Check out this vid of Alekna and you will see what I mean
[quote]Killerb521 wrote:
For disc, you need to have more acceleration through the circle. That is, you go the same speed throughout the entire throw. I would try and slow down the back, concentrating on sweeping the right foot around. From your vid, your right foot is real close to your body and you aren’t getting any torque action.
Thanks man! my coach talked to me about my speed change and being more out of my right leg at practice the other day. Im doing some disc work tomorrow and Im gonna work on it.
What a day. Began with incline bench finishing on 175 for 8. Next I did Close grip bench with chains finishing on a set of 8 with 185lbs (30lbs was chains), the chain work lately has really helped me and I think between the added helping lifts like curls, tricep extensions, etc. I’m gonna see a big jump in my bench numbers. Then I did db front raises 3x10 with 15s by then my entire body was shot from the entire week. I finished out the morning session with weighted jump rope 200 reps with a 2 lb rope and 100 reps with a 1lb rope for speed (it is the best way to finish out a heavy arms it kills after 50 reps). Came back in the afternoon after lunch and started with flat db bench with 70’s 3x8. Did push press 4x5 finishing on 90 kgs (died after 2 reps at 90kgs). Then I did another burnout bench workout 2 sets at 135 lbs with 15lb chains and 2 sets at 135lbs with no chains. after bench I did burnout db curls starting with 30lb dbs and progressing down to 15lb dbs with a burnout set at every weight then finishing on one last burn out with 30’s again (totally blows). 4x8 tricep extensions. core work and another 300 reps of weighted jumprope. Probably one of the hardest days on lifting all summer, and I have my first college weight meet on Saturday haha. Ill get some videos of my competition throws for yall 47’ and 150’ are my goals
Sorry didnt post yesterday, shitty internet. Deloading week for me only went up to 100kg in cleans for 3 and 245 for 3 in squats. 175 for 3 in bench and real light in everything, cant wait for next week going real heavy in all lifts. The meet was a disaster though shot started an hour late and it was 120 degrees I only threw a 44. Disc was scheduled to start at 6 p.m. I began warm-ups at nearly 11 p.m. only threw 134.
120, fuck, even sport in Australia would have been called off
Yea it fucking sucked man it was about 105 when I threw disc, substantially cooler but it was 11 at night man.
Deloading is over! Went heavy yesterday and It felt great, finished on 255 for 5 on front squats and 72 kgs for 3 on hang cleans. I felt really good after both lifts so I pulled 165kg for 3 on dead lifts(no rolled back at all). In second session my training partner and I just crushed our core, we did about 30 min of straight core work. Started with 30 second blitz then we did planks, side planks and leg raises. Then we finished with ladders to improve foot speed.
Huge day In the weight room today! Incline benched 185lbs for 5 which is a massive P.R. (for me most ever before that was 170 for 3). Then I close gripped 135lbs with 30lb chains on each side (normally use 15’s) Finished on 145 with 30lb chains for 8. Then I did seated db shoulder press with 50s and lat-pulldowns with 205lbs for 10 sets of 4. Finished first session with front lateral raises and db curls. Came back and did burnout bench with 135lbs and 30 lb chains same progression as previously. I did a ton of core work as well a great way to end the week. I am gonna take all next week off from throwing, havent had a break since last october and Im a little over due.
New lifting schedule (not by choice) weight room is only open to me from 7:00 to 9:30 and It was closed for the 4th of July so I had to cram 4 lifting sessions into 1 and this was the week were I was meeting or passing my PR in every lift. Started with cleans felt good so I tried to finish on 120kg for 3 but I couldnt so I did 117.5kg. Next I did squats finishing on 295lbs for 5, after legs I did bench ending on 195lbs for 5, should have done 205 for 5 but i didnt wanna fail on 2 lifts. After bench I did burn out bench immediately 2 sets at 135lbs with 15lb chains and 2 without. Next I did tricep extensions and db incline with 65lb dbs super set because I was running out of time. Did core for the remaining time and limped out of the weight room from pure exhaustion.
Huge past 2 days! First of all I cleaned push jerked 110KG! Huge P.R.! previous was 90KG. Also went 185 for 5 on incline bench and used 20 lb chains on close grip bench. On Wed. I went just as big, Dead lifted 160 Kg for 3 way easier than last week and I front squated 265lbs for 5 reps also. I switched to hang cleans instead of hang snatches finishing on 110kgs for 3. I’ve been taking a break from weight gain and protein for the last 2 weeks but starting Monday I’m starting a diet change xrated every morning and before bed but I’m beginning to take hydrosolate protein immediately after work-outs we’ll see what happens
^clean jerk vid^
Just a normal weekend rest day, some swimming prolly under 4,000 calories for the day. But my mom bet me I couldn’t jump up 6 stairs of our staircase. I did 50 inch height at 48 inch distance
Big past couple days I went for five on 315 on back squat but I only got 4 but yesterday I tripled 120Kg on cleans! tripled 205 on bench and feel pretty good.
Went for that 275 front squat again today and I got 4 and 1/2 it was awful i was so close to lock out and I failed. My normal gym is closed so I can’t oly lift as often and with no chalk in my new gym deads are a challenge.
Pretty good day tried out decline bench for the first time, got 185 for 5 other than that normal Thursday.
Outstanding day in the weight room today, I finally 5 repped 315 and i stomped it out i got all 5 quickly with no standing in between for rest. Havent done cleans in a while and im excited to see how those will improve also.