i’m a senior this year and i turned 17 in august. My best throw is 48’6 with the outdoor shot last year in about april or may. Im doing indoor this year for the first time and my best throw is 47 so far. ive been going up just about every meet.
For my height and weight, im 5’9 and ~185. i just put on 25 pounds this year for track. im really looking to get bigger and stronger and throw further. I threw my 48’6 at 160ish weight and 5’9.
My lifts are pretty strong for my weight i guess. a lot of big kids with no form throw far so its pretty upsetting. doesnt hold me back though. I did a 500x2 trap bar DL this year and my best squat was last year- 365 x 2. ive really been working on my bench and finally got it to about 235ish. need to definitely up that number.
Ive been working on just strength the past 3 months so now im changing to some more speed work. lighter weights and faster reps.
Just some throwing related stuff. Try to get a video so i can see what your form looks like and what you need to work on. Your a big kid so throwing 40 shouldnt be a problem. Another question is how long have you been throwing? i started my sophomore year and then worked my ass off since.
Also, whats your comparison of distances between throwing the 16 and the 12?
[quote]TomRocco wrote:
i’m a senior this year and i turned 17 in august. My best throw is 48’6 with the outdoor shot last year in about april or may. Im doing indoor this year for the first time and my best throw is 47 so far. ive been going up just about every meet.
For my height and weight, im 5’9 and ~185. i just put on 25 pounds this year for track. im really looking to get bigger and stronger and throw further. I threw my 48’6 at 160ish weight and 5’9.
My lifts are pretty strong for my weight i guess. a lot of big kids with no form throw far so its pretty upsetting. doesnt hold me back though. I did a 500x2 trap bar DL this year and my best squat was last year- 365 x 2. ive really been working on my bench and finally got it to about 235ish. need to definitely up that number.
Ive been working on just strength the past 3 months so now im changing to some more speed work. lighter weights and faster reps.
Just some throwing related stuff. Try to get a video so i can see what your form looks like and what you need to work on. Your a big kid so throwing 40 shouldnt be a problem. Another question is how long have you been throwing? i started my sophomore year and then worked my ass off since.
Also, whats your comparison of distances between throwing the 16 and the 12? [/quote]
damm that makes me sad haha i should be throwing a shit load farther, my standing throw with a 16 is like 30 where as with the twelve its about 32 haha, havent glided with the 16 but ive gotten up to the 38 with the 12 also ur sqaut and dead are more than me so ill have to work harder.
I started last year as well (sophmore) i really am motivated this year i just dont know what to do to get more its depressing, i got a video today so ill try to get that tonight
today:
box squats: 135x5
225x3
315x1
365x1
405x1 (filmed :))
brought the stance in 225x10
boxes, ladders
hang snatches
95x5
115x1
135x2 (coach gave me some pointers)
full cleans
135x5
185x1
205x1, filmed and good form
225x2, first one i muscled up fucking shit, second one was just awful attempt at a full clean ill have to work on that haha i filmed that to ill get them up tonight
im from long island, new york. youre form is definitely your problem. if your only throwing 2-3 feet further with a 12 than a 16 chances are somethings wrong. Post a video of your stand and glide with each of the shots.
Some things to remember with throwing. On your glide, move with your lower body, not with your upper. Watch the height of his head in this video:
If you notice from the back it almost literally doesnt move up an inch. thats how static your upper body must be. All the work comes from the legs.
with your size you really should be throwing far. i throw against alot of kids with no form and they still hit 47-48. Thats okay youll get a hang of it. stick with it and some college is sure to pick you up.
[quote]TomRocco wrote:
im from long island, new york. youre form is definitely your problem. if your only throwing 2-3 feet further with a 12 than a 16 chances are somethings wrong. Post a video of your stand and glide with each of the shots.
Some things to remember with throwing. On your glide, move with your lower body, not with your upper. Watch the height of his head in this video:
If you notice from the back it almost literally doesnt move up an inch. thats how static your upper body must be. All the work comes from the legs.
with your size you really should be throwing far. i throw against alot of kids with no form and they still hit 47-48. Thats okay youll get a hang of it. stick with it and some college is sure to pick you up. [/quote]
dude i hope so its like one of my goals to throw in college mostly because ill get to know many knowelgable ppl in strength sports which will help me move into strongman
we filmed all the throwing today dont know if i can post it but we are watching tomorrow when my coach turns it into VHS, thnx for all the tips man i definitely need to finish higher in the throwing part like standing up with hips pushing that kind of thing right now i hunch over once i finish throwing
you mentioned your free vs. box squat numbers in the PR thread . if I’m understanding this right , your box-squat (2" above prrl)max is 60 or 70 lbs HEAVIER than your free squat ? is that normal ?
wtf…I’m struggling to get my box numbers over 300 , with a free squat max of 355 .
[quote]marlboroman wrote:
you mentioned your free vs. box squat numbers in the PR thread . if I’m understanding this right , your box-squat (2" above prrl)max is 60 or 70 lbs HEAVIER than your free squat ? is that normal ?
wtf…I’m struggling to get my box numbers over 300 , with a free squat max of 355 .[/quote]
I just did 275+chains for a triple when my best squat is a bit over 315, even though I haven’t hit it recently.
[quote]marlboroman wrote:
you mentioned your free vs. box squat numbers in the PR thread . if I’m understanding this right , your box-squat (2" above prrl)max is 60 or 70 lbs HEAVIER than your free squat ? is that normal ?
wtf…I’m struggling to get my box numbers over 300 , with a free squat max of 355 .[/quote]
if u notice in my video it speeds up really fast at the end i have sexy lockout strength also being a tall squatter the hole is alot harder for me i think than short more advantageous leveraged lifters
It hard to tell from the angle, but it looks like your back may be rounded. Make sure you have a tight arch in your back during the pull. Next, you pull with your arms too soon. If your elbows are bent, you should have already passed full extension of your knees and hips, and be in the process of pulling yourself under the bar. Third, the rack is pretty decent, but your elbows could stand to be higher.
As koing would have said when he was posting here more regularly, Do pulls to mid thigh to work on the first two issues. With straight arms and arched back throughout the lift, pull the bar past your knees and the pull your torso back/bring your hips forward until the bar hits your thighs. Try to have the weight moving back toward you the entire time.
That’s the point where you would start the knee/hip/ankle extension (still with straight arms.) Your arms should only get actively involved after complete extension of knees and hips and be used exclusively for pulling yourself under the bar.
[quote]Carl Darby wrote:
It hard to tell from the angle, but it looks like your back may be rounded. Make sure you have a tight arch in your back during the pull. Next, you pull with your arms too soon. If your elbows are bent, you should have already passed full extension of your knees and hips, and be in the process of pulling yourself under the bar. Third, the rack is pretty decent, but your elbows could stand to be higher.
As koing would have said when he was posting here more regularly, Do pulls to mid thigh to work on the first two issues. With straight arms and arched back throughout the lift, pull the bar past your knees and the pull your torso back/bring your hips forward until the bar hits your thighs. Try to have the weight moving back toward you the entire time.
That’s the point where you would start the knee/hip/ankle extension (still with straight arms.) Your arms should only get actively involved after complete extension of knees and hips and be used exclusively for pulling yourself under the bar.[/quote]
so i want to be standing almost straight up when i catch the weight? and pull it up at a slight backwards angle?
chest supported row: lower back was sore so i kept the pressure off it
150x6
190x6
2x210x6
pullups nuetral grip
with 40 pounds of assistance
2x6 reps, gonna use this as a third movement till i can do bw for 6 then move it to the first movement
wide grip cable row drop set
140x6,120x6,100x6,80x10 should done more reps on the first two weights
biceps:
barbell curl full ROM no swinging
65x10
2x75x10 wanna get 135 by end of school ha
reverse
2x65x10
did some wrist curls reverse preachers and some reverse hypers to loosen up the back good session just low rest periods so it only took 40 minutes to complete
[quote]bignate wrote:
Carl Darby wrote:
It hard to tell from the angle, but it looks like your back may be rounded. Make sure you have a tight arch in your back during the pull. Next, you pull with your arms too soon.
If your elbows are bent, you should have already passed full extension of your knees and hips, and be in the process of pulling yourself under the bar. Third, the rack is pretty decent, but your elbows could stand to be higher.
As koing would have said when he was posting here more regularly, Do pulls to mid thigh to work on the first two issues. With straight arms and arched back throughout the lift, pull the bar past your knees and the pull your torso back/bring your hips forward until the bar hits your thighs. Try to have the weight moving back toward you the entire time.
That’s the point where you would start the knee/hip/ankle extension (still with straight arms.) Your arms should only get actively involved after complete extension of knees and hips and be used exclusively for pulling yourself under the bar.
so i want to be standing almost straight up when i catch the weight? and pull it up at a slight backwards angle?[/quote]
Pull it back at a slight backwards angle, yes. At least until it touches your thighs.
Standing straight up when you catch it, no. After the extension of knees and hips you will be standing straight up. The weight however will only be mid thigh to hip height. But, it will be moving fast. At this point you quit pushing on the ground with your feet and start pulling your body under with your arms. I hope this makes sense.
[quote]Carl Darby wrote:
bignate wrote:
Carl Darby wrote:
It hard to tell from the angle, but it looks like your back may be rounded. Make sure you have a tight arch in your back during the pull. Next, you pull with your arms too soon. If your elbows are bent, you should have already passed full extension of your knees and hips, and be in the process of pulling yourself under the bar. Third, the rack is pretty decent, but your elbows could stand to be higher.
As koing would have said when he was posting here more regularly, Do pulls to mid thigh to work on the first two issues. With straight arms and arched back throughout the lift, pull the bar past your knees and the pull your torso back/bring your hips forward until the bar hits your thighs. Try to have the weight moving back toward you the entire time.
That’s the point where you would start the knee/hip/ankle extension (still with straight arms.) Your arms should only get actively involved after complete extension of knees and hips and be used exclusively for pulling yourself under the bar.
so i want to be standing almost straight up when i catch the weight? and pull it up at a slight backwards angle?
Pull it back at a slight backwards angle, yes. At least until it touches your thighs.
Standing straight up when you catch it, no. After the extension of knees and hips you will be standing straight up. The weight however will only be mid thigh to hip height. But, it will be moving fast. At this point you quit pushing on the ground with your feet and start pulling your body under with your arms. I hope this makes sense.
[/quote]
so while ur arms are rising ur pulling your body under neath them essentially dropping under the bar to catch it?
That’s all anybody can ask. Here’s a good video to look at to see what I’m trying to say. Watch the lift starting at 5:30. Its shown over and over in slow motion from different angles.
ahhh i see, i need to stay mroe veritcal with my back in the first pull as opposed to my bent over deadlift style and keep my arms striaght till the bodies extended, let the arms rise up with the momentum and then drop under to catch
sucks what happened to him
Exactly except for the end. Do not LET your arms rise and do not DROP under the bar. PULL yourself under the bar as hard as you can. Sorry about the caps, I’m not shouting, just trying to emphasize the differences.
Yes it does suck. He let the weight get too far in front. I’m amazed he was able to jump forward from that position. He almost pulled it off.
its depressing, i got a video today so ill try to get that tonight
