tuesday skool was cancelled and the roads were too bad to go in and lift. so i did tuesdays workout wednesday…
Wednesday jan.28:
Legs
A. straight-bar deadlift - one rep max - 375lbs
B. jump split squats - 3x12 - 35’s
C. glute-ham raises - 3x10
Thursday jan.29:
Shoulders and triceps
A. push press - 3x3 - 175lbs
B. db military press - 3x10 - 60’s
C. db lateral raise - 1x20 - 15’s
D. Skull crushers - 3x6 - 95lbs
E. db elbows out - 3x10 - 35’s
F. cable pressdowns - 1x20 - 30lbs
Friday jan.30:
Back and abs
A. barbell shrugs - 3x3 - 585lbs
B. weighted pullups - 3x6 - 45lb plate
C. cable rows - 3x6 - 50lbs
D. hanging leg raises - 4x10
E. db crunches - 3x20 - 45lb
threw a bit on sunday…first time in awhile.
u could practice glide form inside, just glide and stop if ya want whats with all the boards? and how bout some regular squats? those seemed to have helped me the most at least
I’m in a pretty similar situation as you, i’ll be following yours and bignates logs closely!
good luck!
[quote]bignate wrote:
u could practice glide form inside, just glide and stop if ya want whats with all the boards? and how bout some regular squats? those seemed to have helped me the most at least[/quote]
yah usually on wednesday’s i’ll do alot of fall backs and stuff inside. the boards are about a foot long and u place them on ur chest and bench press. as for the squats, the state powerlifting competition is in two weeks and the only movements in the competition are bench and deadlift so weve been focusing on deadlifts more than squats lately. after the competition i’ll be doin squats more frequently again.
Monday feb. 2:
Shoulders and triceps (moving chest and biceps to thursday)
A. push press - working sets of 3,3,3,2,1 - worked up to 225lbs
B. db military press - 3x10 - 60’s
C. db lateral raises - 2x15 - 15’s
D. cable pressdowns - 3x6 - 80lbs
E. cable pressdowns - max reps - 70lbs
[quote]CBar29 wrote:
I’m in a pretty similar situation as you, i’ll be following yours and bignates logs closely!
good luck! [/quote]
alright dude thanx and good luck to u as well
tuesday feb. 3:
Back and abs
A. weighted pullups(supenated) - 5x3 - 45lb
B. Shrugs - 3x10 - 405lbs
C. Face pulls - 3x12 - 40lbs
D. hanging leg raises - 2 set for max reps (20) (15)
E. weighted crunches - 3x20 - 45lb db
Wednesday i jumped rope for about half an hour and did some dry glides for another half hour.
Thursday feb.5 workout:
Chest and Biceps
A. 2board press - max out - 295lbs
B. 5board press - max out - 355lbs
C. db incline bench - 3x10 - 60’s
D. wide grip barbell curls - 3x6 - 95lbs
E. reg grip - 3x8 - 85lbs
Friday feb. 6 workout:
Legs
A. Straightbar Deadlift - worked up to one rep max - 385lbs (wore a deadlift suit for first time…had a problem sliding bar up my thighs after it cleared my knees…)
B. Rack pulls - 3x3 - 405lbs
C. Pull throughs - 1x6, 1x8, 1x10 - 90lbs
temperature was in the 60’s! so i actually got a full throwing session in and i threw some discus too!
Just found your log, lookin strong, and good luck with shotput!
[quote]BlackLabel wrote:
Just found your log, lookin strong, and good luck with shotput![/quote]
thanx bro i appreciate it!
monday feb 9 workout:
Upper body (deloading for the week due to state powerlifting competition on saturday)
A. bench - competition form - 3x1 - 245lbs
B. 5board press - 3x10 - 225lbs
C. fatman pullups - 3x10 - bw
D. face pulls - 3x10 - 40lbs
threw about 35-36ft with 16lb today. highlight was throwing 41ft from POWER with the 12pounder! also i threw discus a couple times…hit about 120 range, my highest i think was like 125
tuesday feb 10 workout
Legs
A. straightbar deadlift (suited) - competition lifts - stopped at 375lbs
B. glute ham raises - 3x10 -bw
so i placed second at the powerlifting competition. now i can focus 100% on shotput lol. track season starts in two weeks on march 2!! pretty excited lol.
tuesday feb 17:
Chest, biceps, back
A. flat bench w/chains - max effort - 245lbs
B. flat bench w/chains - 1x3 - 225lbs
C. flat bench w/chains - 2 x max reps - 135lbs
D. db rows - 3x6 - 100’s
E. facepulls - 3x10 - 50lbs
F. cheat curls - 3x10 - 115lbs
wednesday feb 18:
technically today was my day off so i only did some triceps
A. cable pressdowns - 3x10 - 50lbs
B. cable extensions - 3x10 - 50lbs
threw some today. i felt good throwin from power but my glide didnt feel too good. i think im gonna start using a conjugate method when it comes to my throwing. im gonna throw the 16lb from power and then a 12lb gliding. im pretty sure the 16 has been slowin down my glide so ima try to avoid gliding with it too much from now on…
ok so ive had the flu and thats why i havent been on here in awhile…
Thursday feb 26. workout
Legs and abs
A. Xersher squats - 3x3 - 225lbs
B. Rack pulls - 5x5 - 405lbs
C. Sissy squats - 3x10 - 185lbs
D. reverse lunges - 3x12 - 135lbs
E. weighted crunches - 4x20 - 45lb
monday mar.2
first day of track season! didnt throw tho bc i didnt have my sweatpants and it was like 20 degrees outside…
Lower body
A. box jumps - 8x3
B. power cleans - 5x5 - 135lbs (did sets as fast and explosive as possible)
C. db jump split squats - 3x12 - 30’s
D. hanging leg raises - 4x10
alrighty so i didnt really post much last week…kinda got out of the habit. last week (the first week of track) i was hitting high 120’s in discus and at first i wasnt really doin as good as i wanted in shot but i seemed to fix that bc i started hitting 45 again. hopefully i’ll remember to get back on this evening and post my workout.
threw about 45’ in practice. threw around 10 or 12 times
monday march 9 workout:
Legs and abs
A. box jumps - 10x2
B. glute-ham raise - 3x10 - bw
C. pull-throughs - 3x10 - 70lbs
D. hanging leg raises - 3x10
had discus throw-offs yesterday at practice to decide who is going to the first meet. i threw 131. im pretty happy with that considering im not even focusing on discus lol. we have throw-offs for shotput today.