so at the shotput throw-offs i hit 44’10"…STANDING!!! so i just need to get my glide down pat and i should be hitting 50ft pretty soon…
[quote]d_s_f_b wrote:
so at the shotput throw-offs i hit 44’10"…STANDING!!! so i just need to get my glide down pat and i should be hitting 50ft pretty soon…[/quote]
Congrats!! Thats extremely impressive!
thanx CBar! i hit 47ft gliding yesterday…getting closer and closer to 50ft. our first meet of the season is on tuesday. not gonna be much competition there tho =(
ive still been lifting, ive just gotten lazy and havent been putting the workout on here lol. so every now and then hopefully ill post one or two
so i threw some discus and shot yesterday. discus i was throwin pretty good…didnt measure any tho so idk. in shot i was hittin around 46-47 ft.
thursday mar.19
legs
warmed up with some sets of jump rope
A. front squat - worked up to max reps w/215lbs…which was 11 reps
B. power clean drops - 6x3 - 115lbs
C. glute ham raises w/bands - 5x6
D. hanging leg raises - 3x10
so my posts on here are starting to get a little scarce lol. um so i threw 46.3 at a meet friday and 133 in discus.
monday mar.31
legs
A. deadlift/powerclean complex - 2 full sets of a 2x2 and 2x6 - 395lbs(deadlift), 95lbs(pc)
B. medicine ball throws - 4x6
cut out some movements due to my track workout.
TRACK MEET TODAY!
so i won shot with a throw of 47’7" and i came in third in discus with 127’7". my next meet is friday where there is gonna be 22 teams there!
tuesday april.1
Shoulders and back
A. push press/incline bench(db) complex - 2 full sets of a 2x2 and 2x6 - 190lbs(pushpress), 35’s(incline)
B. weighted pullups - 4x6 - 55lbs
monday april 6
legs
A. front squat/depth jump complex - 2 full sets of 2x2, 2x7 - 260lbs(front squat)
B. 3 step jump - 6x3
tuesday april 7
shoulders
A. bb push press/db push press complex - 2 sets of 2x2 - 210lbs(bb), 40’s(db)
B. weighted pullups - 4x6 - 55lbs
C. overhead medicine ball toss - 4x6
D. power curls - 3x10 - 115lbs
thursday april 9
legs
A. deadlift - 1x5,1x3,1x1 - 340lbs,380lbs,430lbs(wasnt actually able to get this rep)
B. clean pulls - 6x3 - 155lbs
C. glute ham raise -3x6
D. hanging leg raises - 3x10
Lookin strong man.
What did you end up throwing at the meet w/ 22 teams?
i believe i threw 46 something at that meet. my farthest on the season so far is 47’7" and im ranked 4th in the state at the moment.
im switching my routine to the routine used by ulf timmerman himself and also the former east german junior national team.
monday april 20
A. bench - 12x1 (50%x1,55%x1,60%x1,65%x3,70%x3,75%x3)
B. box squat - 4x1 - 315lbs
C. hip snatch - 3x[5,3,1] - working off of 160lb max
gonna be throwin a crap-load now
A. feet down stands - 16# x18
B. stands w/switch - 16# x18
C. block glides - 16# x18
D. feet down glide - 16# x18
E. full glide - 12# x18
thursday april 23
A. behind the neck press - 8x3 - 145lbs
B. box squat - 8x1 - 225lbs
C. hip snatch - 3x[5,3,1] - working off 160lb max
monday april 27
A. bench - 12x1 (50%x1,55%x1,60%x1,65%x3,70%x3,75%x3)
B. box squat - 4x1 - 315lbs
C. hip snatch - 3x[5,3,1] - working off of 160lb max
thursday april 30
A. behind the neck press - 8x3 - 145lbs
B. box squat - 8x1 - 225lbs
C. hip snatch - 3x[5,3,1] - working off 160lb max
ha wow so i didnt do a good job at stickin with this log lol sorry guys. anyways i took 4th at the state meet in shot…my throw was 49’10.5". kinda choked in discus…i was projected to place 4th but i ended up like 12th. thanx for the support =)
[quote]d_s_f_b wrote:
ha wow so i didnt do a good job at stickin with this log lol sorry guys. anyways i took 4th at the state meet in shot…my throw was 49’10.5". kinda choked in discus…i was projected to place 4th but i ended up like 12th. thanx for the support =)[/quote]
That’s a damn good throw. Good job man.
Hey,
Your numbers are very similar to what mine were as a senior. I walked on at a university as a thrower and ended up a 4x time all-american shotputter. I’m not sure your thinking about doing this but if so, right now start eating a lot more protein than you are over the course of 5 to 6 meals per day. Stick with the timmerman weight lifting plan but maybe skip the high rep stuff. If needed do a little shoulder and triceps assistance. Be sure to do some rowing or chins this will help you a lot. Sprint and jump with over weight methods. Don’t do one legged triple jumps on a hard surface. Throw with your head facing straight up for more height.
I threw 55’ with 16 pound shot my first year as a college thrower. My breakthrough was fast trunk rotation. My bench was up to 350# at this time and power throw was 50’. Focus on speed!!! Eat and sleep to recover and stay fresh. If you move up to uni, good luck!