ha alright sounds good ill be doing them on tuesday or thursday so well see how it goes
super long post coming:
ok so today our freshman/sophs had a meet and sprinters and middle distance had one as well so throwers had the day off, but i of course went to the school anyways to lift with an old friend (7’ 350+) and then practice some throwing cuz i can always use more practice, knee felt weak of course (been bothered for a few weeks should i see pt or just lay off running?), so i keep my pants on instead of shorts to keep it warm and loose. i get there 20 minutes before we are supposed to start so this is what i do
leg extension witn toes in:
2x45x10
toes out
2x45x10
feeling really good
stretch hammies and glutes
leg curl
2x45x10 stretching everything in btw each set, feeling really loose and awesome
powerstance squats:
45x10
135x5
185x3
225x3, still no belt usually i have it on after 135 but im feeling that good
knee wraps (first time using them, belt)
275x1
315x2, both nice and deep felt so amazing
345x2 (+30 pounds) dont know if its the wraps but everything just felt right
quad work: close stance beltless box squats
2x225x10
glute hams ss with leg curl
bwx8, 90x10
bwx8 90x10
extensions
out: 90x20
in:90x20
foward: 90x10
worked on stretching calves with raises pausing at the bottom and top really burned, but helps the knee
then did db rows:
60x8
3x80x8
now time to throw: go upstairs and start warmup with the girls (they had practice), feeling pretty good first standing was 31’ about second little farther then i move to walk throughs feeling decent, then glides and boy i was like 2 feet away from 40 and knew i had it. SO a college throwing visiting gives me a few tips and i told her “if i rip with my right arm on this one im hitting 40”
well i threw it, girls coach marked it and we measured
40 FUCKING FEET AND ONE INCH !!!
fucking love life, thnx darby and everyone else for the tips really been helping
hey man i been reading ur log and ive read some of tomrocco’s log too for a week or so now. u got any vids on youtube of u throwing? id like to see ur technique. btw i just started my own log so check it out…
Whats up there BigNate…I have some advice for you buddy. I used to throw the ole shotput in highschool and college just graduated a year ago. In highschool i hit 60+ in the shot and 180 in the disc. I weighted about 190 and did not have your size. I think you can hit 50 to be honest. I did little to no benching in highschool (not saying not to do it but it isnt the end all be all). I used Olympic lifting for my throwing. I did alot of pulls, deads, various cleans, various snatches, push press, push jerks, snatch balances etc. I really think you should incorporate some more olympic style training.
Also, you should really work on using these lifts to peak. While in college I used progressions pretty successfuly with the olympic lifts to help me peak at the right times. DUring the beginning of the season i did full power cleans, midway through i did hang cleans, and 3-4 weeks out of a championship meet i would do box cleans. Same with the snatch, full snatch, to hang etc. If you would like any advice feel free to ask. Also are you doing any core training i havent had the time to read every post of yours? Just a few tips.
Excellent work on getting 40’. Keep working hard. Who can tell how far that thing is eventually going to go?
[quote]MUthrows94 wrote:
Whats up there BigNate…I have some advice for you buddy. I used to throw the ole shotput in highschool and college just graduated a year ago. In highschool i hit 60+ in the shot and 180 in the disc. I weighted about 190 and did not have your size. I think you can hit 50 to be honest. I did little to no benching in highschool (not saying not to do it but it isnt the end all be all). I used Olympic lifting for my throwing. I did alot of pulls, deads, various cleans, various snatches, push press, push jerks, snatch balances etc. I really think you should incorporate some more olympic style training.
Also, you should really work on using these lifts to peak. While in college I used progressions pretty successfuly with the olympic lifts to help me peak at the right times. DUring the beginning of the season i did full power cleans, midway through i did hang cleans, and 3-4 weeks out of a championship meet i would do box cleans. Same with the snatch, full snatch, to hang etc. If you would like any advice feel free to ask. Also are you doing any core training i havent had the time to read every post of yours? Just a few tips.[/quote]
thnx man, due to the coach not really giving me my own lifting schedule to my liking all i have right now is the hang snatch, db snatch, romanians for dl’s and full cleans during the summer i will try to add more in but i dont have a coach eiother so its hard to get form down i do like oly lifting though so ill see what i can thnx
[quote]Carl Darby wrote:
Excellent work on getting 40’. Keep working hard. Who can tell how far that thing is eventually going to go?[/quote]
thnx man looking for 44+ to make districts, uve been a great help
congrats on your big throw. More are soon to come dont worry. keep working hard. Try to get a video up if possible.
I currently keep an online journal on another website. if you (or any other throwers reading this log) would like me to continue posting on this website it shouldnt be a problem for me to copy and paste it. I only stopped putting my workouts on here because i figured no one was looking at it.
[quote]TomRocco wrote:
congrats on your big throw. More are soon to come dont worry. keep working hard. Try to get a video up if possible.
I currently keep an online journal on another website. if you (or any other throwers reading this log) would like me to continue posting on this website it shouldnt be a problem for me to copy and paste it. I only stopped putting my workouts on here because i figured no one was looking at it. [/quote]
whats the website?
shoulders/tri’s
seated overhead smith press
15x20
65x10
105x10
145x8
165x5
dumbell overhead 3/4 press
40’sx12
50’sx12
60’sx10
side laterals (very short rest periods like 30 sec)
20’sx8
25’sx8
20’sx8
10’sx8
seated front
2x20’sx8
15’sx12
kennelleys
15’sx10
2x30’sx10
underhand extension ss with overhand
80x10, 10
100x12, 10
120x12,10
100x12,10
rope
50x50
then did shrug holds for grip and pinches for grip as well as abs, biked for 10 minutes and felt real good on my knee
think i need to drop 10 pounds getting to fat haha
[quote]bignate wrote:
super long post coming:
ok so today our freshman/sophs had a meet and sprinters and middle distance had one as well so throwers had the day off, but i of course went to the school anyways to lift with an old friend (7’ 350+) and then practice some throwing cuz i can always use more
well i threw it, girls coach marked it and we measured
40 FUCKING FEET AND ONE INCH !!!
fucking love life, thnx darby and everyone else for the tips really been helping[/quote]
- That’s awesome Nate, keep working on your form and your throwing will only get better. Cool that you hit that after lifting.
and
b. Where do you live that everyone is so big?
[quote]Joe Grim wrote:
bignate wrote:
super long post coming:
ok so today our freshman/sophs had a meet and sprinters and middle distance had one as well so throwers had the day off, but i of course went to the school anyways to lift with an old friend (7’ 350+) and then practice some throwing cuz i can always use more
well i threw it, girls coach marked it and we measured
40 FUCKING FEET AND ONE INCH !!!
fucking love life, thnx darby and everyone else for the tips really been helping
- That’s awesome Nate, keep working on your form and your throwing will only get better. Cool that you hit that after lifting.
and
b. Where do you live that everyone is so big?[/quote]
i always throw better after lifting cuz i get all loose, but heh out in holden MA, we had a seniro last year who was 7’ the one i lifted with he does a 44’ standing with not so great technique haha
so two leg days with one day in btw is not a good idea… Thursday will not me a DE box squat day with Olympic lifting, power cleans/hang, hang snatches and high pulls and maybe speed snatch deads
first meet of season:
1st: 39’ 1’’
2nd: 37’ something
3rd: 40’ 4’', very pleased with this i realistically see 43+ indoor season right now
what colleges should i be looking to throw at and divisions with what throwing numbers? (i think i could get 50+ next year as a senior)
[quote]bignate wrote:
first meet of season:
1st: 39’ 1’’
2nd: 37’ something
3rd: 40’ 4’', very pleased with this i realistically see 43+ indoor season right now
what colleges should i be looking to throw at and divisions with what throwing numbers? (i think i could get 50+ next year as a senior)[/quote]
Hitting 50 puts you at about D3 or D2 probably. You’re much bigger than i so if a college sees you have potential they may pick you up.
You havent seen any of the real good throwers yet. Spring season is when they all start throwing. In other states theres no such thing as an indoor season.
Out of curiosity what were the kids throwing at your meet? (what were the placing throw distances) I know at my new york meet i hit like 47 and that puts me in just about 7th (and that’s just of kids who go to the meet). Couple of the city catholic schools have some solid throwers. One school has a 54 and a 50 thrower, couple others have 1 50+ thrower. Then there’s a couple public school kids.
In terms of college, I recommend (not from experience obviously, i’m a senior now so its not like i’m giving you advice from the past) that you go to a school with the academics you are looking for and then try to throw for that school. I would only recommend otherwise if a school offers you money to throw. In that case, i can understand going to a college to play a sport.
In general though, track doesn’t get money for college unless youre pretty much all american. Even past college, chances are you wont be making much money from track, so you’re gonna need to get a degree in something you can use.
Basically, apply to schools with the academics you want, and then talk to the coaches there.
i won first with a 40’ throw haha, a few kids hit above forty but i dont think its until i go to districts or states that they start getting above 50
holy fuck me
flat bench
45x20
135x20
2x165x15
incline
2x135x15 first time my shoulders have ever been sore from this !
close grip flat
135x12
145x12
135x12
cable crossovers
40x25
60x20
30x25
did some grip work and abdominal work GOD DAMMIT, this program is going to eat me alive
starting corrective training, tried a session it was sweet, will be doing it every weekened one day a week.
today: (back and legs were sore from slow twitch training)
straight bar deads (first time since summer)
135x5
225x3
315x3
405x1 
have 450 in a month
rows
2x70’sx15
went to gym after practice and did some bi’s and forearms and grip then HIT on the eliptical felt good
today:
hex bar:
165x3
255x3
345x3
435x3
squats:
135x3
225x3
315x2 to tired and sore…
its alright, its mostly because i had three leg workouts last week haha, so im going to have SAT prep soon which means ill get to skip practice on tuesdays and lift on my own, so that day will be a squat/deadlift max effort day (with knee wraps haha)
and my split is turning more towards this:
sunday: bench
monday: off
tues: legs/back
wed:off (meets)
thurs: DE box squats, cleans and power snatches
friday: shoulders
sat: corrective training, so maybe benching on mondays is better…
shoulders/tri’s
standing miltary
45x20
95x12
115x8
135x5
115x8
95x8
side laterals
10’sx12
15’sx12
20’sx10
25’sx8
15’sx10
behind the neck smith press
3x65x12, nice and controlled
rev. smith press
105x8
135x8
155x8
195x8
105x12
kenneley’s
3x25’sx15
some reverse pec dec, extensions and 10 minutes on elliptical