Yesterday
Clean and Press - 115wu, 135, 155 x 6, 175 x 4, 185 x 2
Seated db press -35wu, 45,50 x 6, 60 x 5, 65 x 3
sng arm far back to front raise (cable, discus) - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls - 35, 40 x 8, 50 x 6
Ez bar cheat curls (to forehead) - 70wu, 100 x 8 x 3
reverse curls - 70 x 12 x 3
cable wrist curls - 30,40,50 x max
Good to have some comps in sight, Fires up the work outs
Today early morning - dojo 45 min kata, 1/2 heavy bag
Natatorium for 45 min swim straight out to 2 mile trail run.
Does not sound near as cool as swim in the South Pacific.
Nice job on the swim/run and some good lifting too. Looking jacked in the photo. Sounds like it was a good time over the holidays.
Yeah, stuck with indoor until maybe May and then back in the river. Just love the chlorine in the pool, not. Wonāt be going back to the Philippines until beginning of October so no salt water swimming for a while.
Sun broke through and temp went up so grabbed my equipment and headed down to Alabama A&M for some throwing. The college throwers were inside practicing for a couple of indoor meets so had the whole outdoor throwing area to myself.
Shot
10 x 7.256k overhead
10 x power position 7.256k
5 x glide (1 front foul)
5 x rotational (1 sector foul, 1 toeboard foul)
Disc
9 Power Position
9 South Africans
18 full turn (2 front foul, 2 sector fouls)
Hammer
5 x Overhead warn ups
5 x 1 turn
5 x 2 turn
5 x 3 turn
Lots of sector fouls in the hammer
800m (2 laps) sprint/walk/spint
Beautiful day. Felt great being out in the field.
(Didnāt want anyone thiniking I was tossing chickens so had to change a fowl to foul.)
Great work.
Since it looks like i may get to compete this year figure I bettere get a little leg work in. Itās were most of the initial power comes from.
Leg Press - 90 + whatever ther sled weighs x wu, 180 + x 15, 270 x 12, 360 x 10
Sng leg press - 90 x 15, 140 x 12, 160 x 10 ea leg. Sng = Pause at bottom, driove up fast
Bench - 135wu, 225 x 5, 245, 255, 265 x 2 (full pause, fast as can up)
Incline db Bench - 50 x 10, 80 x 6, 6, 6
flys - 25 x 15, 35 x 12, 40 x 10
Cables (low to high and wide) - 30 x 15, 40 x 12, 50 x 8
cgb - 135 x 12, 185, 205 x 10
Overhead ti ext (rope) - 60 x 15, 70 x 12, 80 x 10
Gonna start reducing the reps and increasing weight. Donāt want to press to slow. Conventional shot put training says I should be bouncing the bar off my chest with no pause when benching but after all these years canāt get the hang of it. Cāest la vie!
Nice to see you throwing again Harry. How did it feel.
Iām just an interwebz (retired) warrior, but Iām highly skeptical that āexplosiveā (heavyish) weight training translates to actual athletic performance. Imho explosiveness is genetic; yes, it needs to be practiced to be maintained, but either you gots it, or you doesnāt. I know some famous champions do it, but champions can pretty much do anything in practice LOL, as long as they work hard.
Itās like punching āpowerā, no?
Feels great. Two things just give me a sense of peace. Swimming and being out in a field alone and throwing.
I agree. Iāve been told many times by other throwers I have a āfast armā which is good and bad. Means Iām getting a lot of my distance from the final āarm strikeā but not as much as I could from the acceleration of the body. I think somewhere around 80 Iāll get my technique dialed in.
As for the bench itās the subject of much discussion (arguing) in the shot put world and some in the discus. Most āglidersā donāt do it and stick with Oly lifting. Rotational (Oldfield style) throwers all bench. As the rotation style takes more hold in Europe thereās a lot more benching.
Snatch - ground up - Bar/wu, 95, 115 x 5, 135 x 3, 155 x 2
Power Cleans (right below knees, no putting bar down) 135 x 5, 155 x 4, 165 x 2, 185 x 1
Standing db press (each arm, dip and push) -35wu, 45,50 x 6, 65 x 5, (R) 75 x 3
sng arm far back side to front raise (cable, discus) - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls - 35, 40 x 8, 50 x 6
reverse curls - 70 x 12 x 3
cable wrist curls - 30,40,50 x max
Been a while since I did snatch. Nope, didnāt drop into no atg over head squat. Dropped into maybe a half squat and then stood. Cleans were easier than I thought theyād be. Gonna push the weight up next time.
Power snatching 155 right off the bat.
Bad-ass.
Sat - Busy day so got in 2 mile run near midnight
Sun - Cut trees around the neighbor for some of the more elderly people. My neighbors 85 and all the wind and rain toppled a beautiful ot Weeping Willow in his yard. Luckily missed his house by a hair. I started and three others from the area joined in. We ended up cutting up the willow and 2 Bradford Pears in the neighborhood and moving the peices to the road for pickup by the county. Wife went for beer as we were finishing, broke out the grilll, family members joined in, chicken and hot dogs, block party ensued.
Today - Early to the dojang - Full hour of Poomse. 1/4 heavy bag. 1/2 hour weapons.
Just a note: 31 years ago today on January 16, 1991 At 4:30 p.m. EST Operation Desert Storm began when the first fighter aircraft were launched from Saudi Arabia and off of U.S. and British Aircraft Carriers in the Gulf. Hard to believe it was that long ago
Youāre too young to think of it as a long time ago.
Leg Press - 90 + whatever the sled weighs x wu, 200 x 15, 290 x 12, 380 x 10 (stop, pause, drive hard)
Sng leg press - 90 x 15, 140 x 12, 160 x 10 ea leg
Stationary jumps - 20 wu, 5x5 all out.
Bench - 135wu, 225 x 5, 245, 255 x 3, 265 x 2 (full pause, fast as can up)
Incline db Bench - 50 x 10, 80 x 6, 6, 6
flys - 25 x 15, 35 x 12, 40 x 10
Cables (low to high and wide) - 30 x 15, 40 x 12, 50 x 8
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (rope) - 60 x 15, 70 x 12, 80 x 10
Cleans, release bar between each rep, ground up - 95wu, 135, 155, 175 x 2, 195, 215, 235 x 1
Standing press - 135 x 8, 165 x 5, 185, 195, 205, 215 x 1.
Cable front raise - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls ( to forehead) - 35, 40 x 8, 50 x 6
reverse curls - 80 x 12 x 3
Cable over hand wrist curls 30, 40, 50 x max ea.
Still managing to press bodyweight.
Bad mofo.
^Certainly agree. helās got the energy of someone decades younger.