Leg Press - 115wu, 210 x 15, 310 x 12, 400 x 10 (full stop, drive hard up)
Sng leg press - 90 x 15, 140 x 12, 160 x 10 ea leg
Stationary jumps - 20 wu, 5x5 to 24" box
Bench - 135wu, 185,225 x 8, 245x 7 (all stop then drive from bottom)
Cable xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (straight arm) - 20wu, 30x12 35 x 10
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (rope) - 60 x 15, 70 x 12, 80 x 10
Added: The way things are going and if all holds up I’ve got 6 T&F (Athletics) meets I’ve been invited to so far. First one would be in late may and then pretty much every week after that. Need some good weather to get the practice in.
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awesome information! I’ve watched the videos and sent them on to him. He’s got a bit of a back tweek right now but we’ll be working on the drills soon! Thank you.
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61f/16c and not a cloud in the sky today. Headed straight to the Track. Got just over 100 days to first meet (hopefully) so last night laid down some short, intermediate and comp goals.
I won’t enthrall you with the a play by play of my session. I took my measuring equipment with me and set out some distances. Few warm up and then went for it. Rusty but not as bad as I thought. Moved through the spin/kicks with no pop or speed. Will add short sprint work in tomorrow. Definitely need form work. Probably going to drop the hammer. Very few meets hold it because of the dangers involved and the need for a very heavy duty cage. I can better use my time concentrating on just the 2 throws. Back into the gym tomorrow.
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Hammer throws without a cage: “Whoa. Tough luck about your extended cab, there, Wade”
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Many years ago, around 1989, when I briefly had time to throw for the USAF we had a meet at Heidelberg and I told the German Master of the Field the cage wasn’t right for the hammer. He said the team managers insisted it was “good enough”. My 2nd warm-up I put the hammer over the far right side of the cage and into the stands. The spectators did scatter.
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Yesterday
Deadlift - 135wu, 225, 275, 315 x 5, 375 x1, 1, 1
hypers - 3 x max w/25 plate
Straight arm pulldowns -70 x 12, 80 x 10, 90 x 8
Press from rack - bar x wu, 135 x 8, 155 x 6, 165 x 3, 175 x 1,1, 185 x 1
Cable front raises (sng arm) - 20wu, 25, 30 x 8 (fast), 35, 40 x 8
hammer curls - 35, 40 x 8, 50 x 6
reverse curls Ez Curls - 80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
Today
Dojang - 1/2 kata, 1/4 hr heavy bag, 1/2hr 1 and 2 step sparring with the Dojang Sabeom.
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What’s Dojang?
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A Dojang is Korean and where Tae Kwon Do is practiced. The head of the dojang is the Sabeom. When he’s there I refer to it as a dojang in diffidence to his being the owner/master. When I’m there alone or with other Karataka and doing Kata or sparing I call it a dojo which is Japanese and where Karate is performed. Simple, no?
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If you say so. The spelling alone…
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Leg Press - 115wu, 210 x 15, 310 x 12, 400 x 12 (full stop, drive hard up)
Sng leg press - 90 x 15, 140 x 12, 170 x 10 ea
Stationary jumps - 20 wu, 5x5 to 24" box
Bench - 135wu, 185,225 x 8, 245x 7 (all stop then drive from bottom)
Cables xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (straight arm) - 20wu, 30x12 35 x 10
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (rope) - 60 x 15, 80 x 12, 90 x 10
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Deadlift - 135wu, 225, 275, 315 x 5, 375, 395 x 1
hypers - 3 x max w/25 plate
bent rows -135 x 10, 185 x 8, 205 x 6
Standing sng db press - (ea arm) 35wu, 45, 50 x 6, 55 x 3 (right arm) 60, 65 x 1
hang snatch (knee bend no full squat) - 115 x 5, 135 x 4, 155 x 2, 175 x 1 (having to set these down hurts with the arms spreaqd so wide).
db front raise - 20wu, 25, 30 x 8, 35,x 8
hammer curls - 35, 40 x 8, 50 x 6
reverse curls (Ez bar) - 80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
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Great volume. I think you’re leaving a lot on the table weightwise with bent rows considering your deadlift weights. But then you’d be twice as strong as I am and I’d be twice as jealous.
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Haven’t done them in a while and have just been throwing in some lat exercises. The lats play a very small part in throwing the discus and shot, the lower back a huge amount. I usually throw one exercise to maintain a little balance. After I compete i’ll go back to doing mor upper back work.
Today
Natatorium - 45 minutes swim followed by 2mile run.
Yesterday
Semi annual visit to the doctor for blood test results. BP 120/73, pulse 53 (no coffee), temp 97.2, Blood test results = good, good, good, good, good, good, etc, etc. Listened to heart and breathing. Keep doing what your doing. Wife went in after me. Asked later, "So what did he say?’ “Good, good, good, a lot of goods”. I feel so much better now.
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I’m at 56 right now after half a pot so I guess that ain’t too shabby either. 
Nice work going on and great job on the swim/run.
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Leg Press - 115wu, 205 x 15, 340 x 12, 430 x 8 (full stop)
Sng leg press - 90 x 15, 140 x 12, 180 x 10 ea
Stationary jumps - 20 wu, 5x5 to 24" box
Bench - 135wu, 185 x 10, 225 x 8 x 3
db incline - 40 x 15, 60 x 10, 70 x 8
Cables xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (bent arm) - 25wu, 35 x 12, 40 x 10, 45 x 8
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (ez bar) - 60 x 18, 90 x 12, 110 x 8
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17 Feb-
hypers - 3 x max w/25 plate
cean/press – bar/wu, 135 x 6, 155 x 5, 175 x 3, (dip when pressing) 195 x 1, 215 x 1, 225 x close but no cigar
snatch - 115 x 5, 135 x 5 , 155 x 2, 175 x 1, 1, 0
db front raise - 20wu, 25, 30 x 8, 35,x 8
hammer curls – 35 x 12, 45 x 8, 55 x 6 (cheat) 60 x 5
reverse curls (Ez bar) - 80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
18 Feb -
45 min swim/ 2 mile run
19 Feb -
Dojo – 1 hour kata, 45 min 1 & 3 step sparring, 20 min heavy bag – finishing sweating and tired. Felt great.
Today -
Leg Press - 115wu, 205 x 15, 340 x 12, 430 x 8
Sng leg press - 90 x 15, 140 x 12, 180 x 10 ea
Stationary jumps - 20 wu, 5x5 to 24" box
Bench - 135wu, 185, 205, 225, 245 x 2, 265, 285, 295 x 1, 305 fail
smith incline – 105wu, 175 x 12, 195 x 10, 205 x 8
Cables xover - low to high - 30s x 15, 40s x 10, 50s x 8
flys (straight arm) - 25wu, 30 x 12, 35 x 10
cgb - 135 x 12, 185, 215 x 10
Overhead ti ext (ez bar) - 60 x 18, 90 x 12, 110 x 8
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Nice work! I’ve always wanted to work on the OLY lifts, they’re so technical it’s impressive when you see someone doing them right.
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Yesterday -
Shot put in the back yard. Overhead throws.
power position x 10
full scoot x 10
Once again going through my indecision phase. “spin, glide, or scoot”. Think I’m to the point where I can generate more speed with the scoot. Did all 3 in a meet a couple of years ago.
Today
DL - 135wu, 225, 275, 315 x 5, 375, 405 x 1 (yippee! Just equalled my 10th grade PR)
hypers - 3 x max w/25 plate
seated db press, slight incline - 30wu, 40, 50, 60 x 5
cable front raise - 20wu, 25, 30 x 8, 40,x 8
hammer curls – 35 x 12, 40 x 10, 45 x 8
reverse curls (Ez bar) - +80 x 12 x 3
Cable overhand wrist curls 30, 40, 50 x max ea.
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I’m far from impressive with my oly technique. I only go into a half squat at the heaviest cleans/press/jerk and the snatches are straight from ground up with a little squat thrown in when it gets heavy. ATG on the cleans are just a fond memories. Main problem with practicing them is where I lift is ain’t no rubberized weights or a platform. Putting the weight down puts a lot of strain on the traps.
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