push presses, thought these were pretty speedy
threw 43 in the meet today which was good but i strained my rotator cuff bad, my training is hitting a rough patch and its time to reassess, deads sucked today the only thing going good were push presses and sqauts lately, my back is still tight when i deadlift so im gonna try hex bar deads starting with 135 and go up 50 pounds a week or so decreasing in reps, hopefully this heals up so i can start benching again.
rotator rehab day 1:
Circuit: DB retractions, DB protractions, posterior capsule stretch 3 sets of 15 reps on each exercise
hip moility shit
ssb squats
65x10
105x5,5
155x3
175x1
205x1
235x1
255x0 didnt rest nearly enough for this set
155x10 happy to come out with a 10RM pr on weight
rdl’s
135x10
175x10
135x10,10
fat bar pulldowns
80x20
100x20,20
cable rows
100x25,30
exterior and interior band rotation
2x15 per arm and ex. and in.
abs 4x10
hypers 3x15
rotator is feeling better, gonna lay off bench this week start back with 95lbs next week and go from there, hopefulyl my squats have a chance to catch up now
Quite honestly, I would drop the push press, powercleans, and whatever other fast lifts you are doing right now and just focus on strength training, 5-8 rep range for the legs and lower for the bench and stuff. Thats just me though. This will save your shoulder a little more plus from your videos I’ve watched I’m thinking that a strength focus throughout the season won’t hurt you.
Throw faster and get a block with your right side! What I see is that you are forcing the reverse and not blocking. When you throw you should be fighting not to fall out of the front of the ring. The reverse is done out of necessity.
Hope the shoulder gets fixed soon!!!
When I started throwing shot in college I went from 40’ to 55’11" in the course of my freshman season. I hit a high of 350 in the bench, no squat or deadlift at that time. Three things that made a difference for me throughout the year were rotational velocity in the hips- this can be practiced by just popping the throwing hip forward hard and fast; linear velocity- develop your glide and throw speed in a straight line then just try to stop it; harness some fire/emotion. Try watching the first ten minutes of the movie enter the dragon with Bruce Lee, he explains to a student to kick with emotion- thats what I’m talking about.
[quote]bluejay wrote:
Quite honestly, I would drop the push press, powercleans, and whatever other fast lifts you are doing right now and just focus on strength training, 5-8 rep range for the legs and lower for the bench and stuff. Thats just me though. This will save your shoulder a little more plus from your videos I’ve watched I’m thinking that a strength focus throughout the season won’t hurt you.
Throw faster and get a block with your right side! What I see is that you are forcing the reverse and not blocking. When you throw you should be fighting not to fall out of the front of the ring. The reverse is done out of necessity.
Hope the shoulder gets fixed soon!!!
When I started throwing shot in college I went from 40’ to 55’11" in the course of my freshman season. I hit a high of 350 in the bench, no squat or deadlift at that time. Three things that made a difference for me throughout the year were rotational velocity in the hips- this can be practiced by just popping the throwing hip forward hard and fast; linear velocity- develop your glide and throw speed in a straight line then just try to stop it; harness some fire/emotion. Try watching the first ten minutes of the movie enter the dragon with Bruce Lee, he explains to a student to kick with emotion- thats what I’m talking about.[/quote]
yeh i definitely need to block more thats one of my big problems, power cleans have helped alot acutally with using my hips more and push presses i only threw in because i usually dont do much shoulder work and those seemed like they will help but i definitely need to adjust my training once my shoulder gets healed up, the pace its going now i should be back next week starting with like 95lbs for sets of 20 or so and then going up to 135 the week after and shit like that, the emotion i could use some more haha
havent been posting as the trainings been pretty bland, no deads cuz of the back and benching light for the rotator, tonight was really the first session back starting to go heavy again. Also hit 175x10 for pr on squats after doing many other sets.
Fat bar Close grip ss with cuban presses
20xalot, 5’sx10
70x20, 10’sx10
110x20, 10’sx10
160x10, 10’sx10
200x5,5,5
decline fat bar(wideish gotta get back into this width)
110x20,20,20
neutral grip pullups
bwx8,8,8,6
fat bar rows (retracting scalpa)
110x20,20,20
side laterals
10’sx15
15’sx15,15
band pullaparts
6x20-30
dragon fly’s
3x12
band extensions
1xvery alot
gonna keep squatting for reps of 10 or so i really enjoy it even if the weights not alot it kicks my ass, my legs are actually growing from it hopefully ill be up at 225x10 or so in a month or so gonna try for 185x10 tomorrow
squats:
45x10
95x10
135x5,10
165x10,10
hex deads
155x3
245x3
295x1
335x1
385x1
leg curls
up to 225x10, 135x15, 90x15, 45x15 dropset
leg extensions
90x20,20,20
side bends ss with glute bridge
55x10 bwx45sec or so
60x10 “”
45x10 “”
pinwheels
3sets and one drop set
shoulder dislocates, band pullaparts bhtn band presses warmup
incline close grips
45x10
95x10
135x10,10,10
underhand lat pulldown
130x10
170x8,8 130x10, 110x10
military press seated
65x15
85x12,8 short rest periods, gonna keep this light for the next week then start back with push presses
shrugs
135x20
225x15,15,15
rolling tricep extension with ez bar
40x10
60x10
80x10
100x8
hi lo’s
30x10,10
(40x10,10)x2
tricep extension finishers( skull crushers but to way behind the head)
60x15,12,12
raging bull facing out
200x10,8
400x3,3,3,3 baseline, these didnt hurt my back so im gonna stick with em
dimels with hard arch
95x20
145x20
195x20
vbar pulldown
100x10
140x10
180x10
160x10,10
hi lo’s (weightxsets on these)
30x1
40x2
vbar cable row (30 sec rest btw sets, retracted scalpa)
100x10
120x10
140x10
120x10
hypers rehab
fat bar close grip
70x20,20,10
110x5
160x5
200x3
240x3
270x3
250x3
decline fat bar (wide grips on these)
110x5
160x5
200x5
220x8
side laterals ss with band pullaparts
10’sx15 bandx20
15’sx15 “”
10’sx20 “”
10’sx18 “”
decline skull crusher
60x15,20,20
decline situps
4x15
this is my last week of track unless i throw 44 on saturday i honestly cant wait to start my off season training
hex deads
155x10,5
245x5
295x1
335x1
385x1
405x1
pulldowns
150x4x10
dimels
135x25,25
curls and shit light day really
incline close grip
45x20
95x10
135x5
155x5
175x5
push press
45x10
95x5
135x3
155x1,1
175x1
135x6 not bad for first time since injury
rolling tricep extensions
40x10
60x10
80x10,10
pullups
bwx5,5,5
db curls ss with rope extensions
4 sets
abs 3 sets
im kinda sick but i decided to train through an try to sweat it out a bit:
bench
45x20
add bands
45x5
75x2
95x2
115x2
135x2
155x2
135x2
these were all paused
incline close grip
95x8
135x8
155x8
175x8
135x15
wide row
135x10
155x10
115x10 back wasnt feeling these today
side laterals
10’sx15
15’sx15,15
10’sx15
4 sets of band pullaparts and bent over laterals
skull crushers
65x15,15,15
neck harness
25x50,50
barbell curls
65x10,10,10
did some dragon flys and tried band tractions didnt really feel anything so i probably didnt do it right lol
box squat with bands
45xalot
+bandsx5
95x5
135x2
185x2
225x2
245x2
225x4
rack pull from #1
135x3
225x3
275x3
325x3
dimels ss with shrugs
95x30 135x20
95x30 225x20
95x30 255x20
push press
45x15
95x10
135x2,2
155x2
175x4+3
145x6
incline bench
135x10,10,10
cable row
6x10
tricep extensions
4x15-20
abs and shoulder rotations/rear delt shit
front squat with bands
bandsx8
95x3
135x3
185x3,3
gms to pins
135x8,8,8
rack chins
bwx15,15
shrugs
135x20
225x20
275x20
curls and abs, lacking some motivation lately
bench against bands
45x20
add bands and puased
45x5
65x2
85x2
105x2
125x2
145x2
165x2 +10
145x4 or 5 i forget
incline close grip
95x10
135x8
155x8
185x10 good pr here
barbell row
95x10
135x10
155x10,10
underhand:
125x20
115x20 wanted to get more volume than weight with some rack pulls coming tomorrow
decline skull crushers
65x10
95x10
75x10
side laterals and bent over laterals, 2 sets each. Lots of external rotations in between sets. solid lift day
woke up at 1am with a cold sweat and felt like shit all day, didnt think i was gonna lift till i toked a bit which is funny cuz i set alot of prs today
box squat with bands
45x5
add bands
45x2
95x2
135x2
185x2
225x2
255x2 PR
275x3 PR
rack pull (#1)
135x3
225x3
315x3
365x1
405x1 might have tweaked my back alittle lol but it feels pretty good more like a i just cracked it nicely.
Great job on the squats… do you think youll be able to put any more videos up of your training?
[quote]BlackLabel wrote:
Great job on the squats… do you think youll be able to put any more videos up of your training?[/quote]
yeh probably next week. The problem is when i actually need a spot i and i need a video man, its hard when i usually train by myself or with just one guy. I could easily get some warm up shots on bench or squats if you wanted to see form or something.