hit 40’ 9’’ in a meet today, had more but got to nervous, set a personal record of 8 inches there very pleased to be hitting that, feeling mid 40’s soon 
meet again today:
best throw: 41’ 7’’ so sick i got cold in btw throws after the first one from the large flight so i might do some push ups and plyos in btw each throw next meet
lookin foward to a good chest day later
lifting:
flat bench
45x20
135x10
185x5
225x3
255x1
275x1/2 had it but then my spotter helped cuz i told him to but right before he touched it it started going up haha
225x5, not to failure so i should really work on repping this now
decline smith
105x10
195x10
245x8
285x6
195x10
machine press drop set (kinda dave tate style ya know?)
150x12, 110x8, 70x10 wow this kicks your ass and really hits the chest have to keep this up
my friend wanted to do more so i added more stuff haha
incline dumbells (some neutral some regular grip)
40’sx20
45’sx15
50’sx15,12
smith floor press ( i need more tricep size)
105x10
195x8
155x10
10 minutes on the bike, im down 5 pounds in less than a week so all in well
o yeh so my scheduale keeps changing its weird might rock this now:
monday:shoulders/tri’s (power snatches)
tuesday: squats/hex bar,legs and back stuff
wed: meet so basically off
thurs: box squats, cleans straight bar deads, i figure these are good after cleans, legs and back again
fri: bench day
sat: core and balance training
sun: off
gym class
power snatch (first time)
95x3
115x2
135x1
155x1, then some more light sets
practice----
----gym----
push press
135x3
155x3
175x3
195x1
155x3
laterals
10’sx10
15’sx10
20’sx8
25’sx8
shoulder machine press
3x180x8 3 diff grips
legs/back
front squats: 135x5
185x4
155x5
db rows
100’sx20 each arm
lat pulldown
130x10
150x10
leg curl
2platesx10
3platesx10
extension 2-0-2 tempo
2x2platesx10
gm’s
2x135x5, first time with these
hex dead
165x5
255x5
355x5
finish off with barbell rows 135x20
got 42’ 7’’ in the meet today so my throwing is only going up its really satisfying, did some bi;s and cardio as well today
thursday:
powercleans
135x5
185x5
205x5
185x3
front box squats
135x5
225x4
straightbar dl’s
225x5
315x5
365x5
315x5
then some back and leg work
friday:
ive decided to do only pressing exercises which dont hurt the shoulders for a couple months to see if my pain goes away
reverse grip smith press:
105x10
165x10
195x5
245x3
225x3
195x3
incline close grip
135x8
155x8
135x10
machine press drop set
150x10,110x10,90x8,70x8,50x10
did a second set with slightly less reps
then flies light just to stretch out the pecs/shoudlers
today:
front squats
135x5
185x3,2
power snatch
95x1,1,1
135x1,1
155x1,1
snatch grip dl
225x5,5
275x2 need to work on these to get a faster initial pull i think
db snatch
50’sx3
60’sx3
70’sx1
80’sx1
leg press
5 paltes per sidex8
7 plates per sidex3
4plates per sidex10
underhand pull down
130x8
170x8
210x8 very hard
Good job on the throwing, what grade are you?
You might want give some plyometrics a try, something like box jumps or seated box jumps if you want to spice things up a bit and practice explosiveness.
only hit 41’ 5’’ in my meet today disappointing, how much do you think throwing shoes will help from those throwers out there
[quote]xb-C wrote:
Good job on the throwing, what grade are you?
You might want give some plyometrics a try, something like box jumps or seated box jumps if you want to spice things up a bit and practice explosiveness.[/quote]
thnx im a junior, plyos fuck my knees up so bad everytime i go back to box jumping it just hurts alot, knees hips etc… thats why im doing more olympic stuff XD
power clean and jerk
135x3
185x2
205x1
225x1,1,1 no jerks on these
deadlift
225x5
315x2
405x2 PR +1 rep
close stance box squats
225x5
275x3
295x2
speed pulls
245x2,2,2,2,2
then i did some back and ham stuff
Ur a junior? Hmm, thought you were a senior, how old are you?
Lookin inredibly strong BTW. Hope you hit your goal on Shotput.
[quote]BlackLabel wrote:
Ur a junior? Hmm, thought you were a senior, how old are you?
Lookin inredibly strong BTW. Hope you hit your goal on Shotput.[/quote]
17, im an old junior as i missed the cut off by a week haha, lookin for 45 in spring season i watched an analysis of really good gliders with still frame shit and today i was hitting all 41-42’s so felt good
rev grip smith press:
65x10
105x10
155x8
195x3
225x3,3,3 going to add 5 pounds a week to this i think till maybe i can max 285 decently easy then it might be time to go back to flat bench
incline close grip
135x8
165x8 (pr +10 pounds)
145x8
machine press drop set, 2 sets
extension drop set
50,40,30,20x10 each arm
hyper and cable cross over super set
me+10x10,10,10
50 each armx15,15,15 on crossovers
ran 10 minutes on eliptical, then 8 minutes on treadmill my bw is now 257, down from 267
tomorrow bi’s forearms and abs
dumbell curl
15’sx10
25’sx8
35’sx8
40’sx8,8
kroc curl
95x10,10,10
close grip cable curl
60x8
80x8
100x8,8
seated hammer curl super set with wrist curl
30’sx10,10 on hammer 50x10,10 on wrist
then did decline crunches
so i ran 23 minutes on the treadmill always upping the pace for a while then jogging to recover and so on it was really intense
bw: 256
am:
power snatch
45x10
95x2,2
115x2,2
135x2,2
snatch high pull
155x2
175x2,2
195x2,2
db snatch
50’sx3
70x2
80x2
90x1
100x2
pm: front squat:
135x10
155x8
bs, 205x15
leg press
4ppsx8
5ppsx8
6ppsx8, 3 were assisted via my hands
wide grip pulldown
130x8
170x8
190x8, 130x8
bench
225x9, lol pretrty awesome since i havent done regular bench in a while means my programs working
You could probably rep 225 around 13 times fresh.
Good shit.