Snow mostly melted today so couldn’t come up with a good reason not to throw. Headed down to the college with a broom, a bucket of water and plenty towels.
shot (throw, clean in water, dry, throw, repeat)
16# x 5 Power position
14# x 5 Power position
6k x 5 Power position
12 x 5 full
discus
12 x power position
12 x South Africans
12 x full
Javelin
3 x 3 step
3 x 5 step
6 x full
Covered in mud by the time I was through but felt great
deads and bench look good
I like seeing the technique work and swimming too
we got about foot up here.
If I was walking around with a broom, a bucket of water and plenty towels, people would assume I was the janitor…
You’re still the man.
No pictures of a mud-covered hel?
They wouldn’t be pretty. But since you mentioned it, can we still post pix and vids on here?
They’re use to me there. Probably think I’m crazy anyway.
Power Clean
45, 135wu
185x2
205x2
225x2
245x1
Cleans (floor up)
225,245,265x1
power snatch
135x2
155x2x2
Hammer S/Lunge
90,180x8 (lower handles)
270,360x6 (upper handles)
Did shrugs at the end of each set
hypers w/35# plate 3 x max
twists 135 x lots x3
Gonna have to start doin squats again. Soon.
Early morning
swim, indoor,
freestyle
100m x 4
200m x 2
breaststroke
100m x 2
Discus
12 x power position
12 x 1/2 turn
12 x full
javelin
wu x 3
3 step x 6
5 step x 6
Sat
(Morn)
Deads
135,225wu
315, 365, 405x2
455x1,1,1
Hammer Squat Lunge machine
90,180x8 (low handles)
270,360x6 (up handles)
Did shrugs at the end of each set
hypers w/35# plate 3xmax
twists 135xlotsx3
hammer curls
25,35,40x8
(afternoon)
indoor swim, 30 minutes
Sun
10 5k shot, full form, glide
12 disc, full form
9 javelin, full form. 1/2 run
This morning
Bench
135,185wu
225,275,315,335x2
365x1,1,1,0
Incline db
40,50,60,70x8
flyes
25,35,40x8
Overhead Tri ext.
40,50,60x8
Met with Tax Preparer, that should could as a workout in itself.
You’re still strong as ever. I’m envious of your clean strength. Hope your taxes came out better than mine.
Greetings, thanks for the post. There is tons of stuff (not just my total) going on at ‘The Games’ here in Colorado. Spring/Summer meets are just around the corner for you as well right? Any day throwing stuff is a good day isn’t it?
Happy Training.
ERIC D.
Well that’s cool.
What’s the weight of those things again?
Those are 14#, 6k (13.2#), and 12#. Since I’m now old and feeble, 60+, I throw the 5k (11#) in competition. In practice I like to throw heavy and light. I believe, like the East Germans (remember them?) that throwing light, say -2#, improves arm speed. While throwing heavy improves specific strength it also creates muscle memory of the arm moving at a slower speed. After this set I threw a 9# shot for speed. So, heavy for specific strength, light for speed.
Your shot throwing is impressive and I think your moving great weight in your lifting. Incorporating the disc and javelin in your exercises is great diversification I am jealous of.
there is a geat article from Dan John here that provides a
link to a show on PBS about there doping practices.
its called secrets of the dead east germany - doping or close to it.
there was an east german woman- who won gold in some track and field events shot put included - and she is now living as a man from all that good east german training.
Best book I’ve read about the East German system was “Thrown Free” by Wolfgang Schmitt. If you remember Ricky Bruch’s movie he’s on the phone working to smuggle Wolfgang out. He got out and threw up until 1992. Held the record before Mac Wilkins.
Thanks guy. Just love to throw and gives me the opportunity to keep competing at an advanced age.
Change in training #210. I remembered the other day the way I use to bench years ago when I was making my best throws. For most of my life I had a narrow grip in the bench press. People were always saying, “hey, you have a narrow grip in the bench press”. One thumb length from the smooth inside of the bar and the outer part of my hand at the 36" rings. . Went up to 440 that way in copetition. After injuries and when I came back to lifting I started using a much wider grip. Started the narrow grip again and immediately felt much stronger. Hits my delts and tris more than pecs but we’ll see how it works.
Bench (all paused)
135,225wu
275 x 6
315 x 4
335 x 2
365, 375 x 1
Felt good and strong
smith incline (narrow grip)
180 x 8
240 x 6 x 3
Flyes
25,35,40 x 8
Cable Flyes (hi to lo)
35,40,45 x 8
Finally stopped raining, sunny weather predicted, throwing with the college guys
Looking strong as ever Harry. I prefer the narrower grip as well. After read several of your posts I feel like getting outside and throwing stuff around.
