I’d have to measure but my normal grip is about at the competition limit, my cg for chest is where the smooth part ends, maybe 13 “, and my cg for tris is where I can just touch my extended thumbs together, say 6”.
hel, do the olympic or college throwers do mostly O-lifts or a combo of powerlifting/O-lifts?
Have you read any of Dan Johns stuff? His web site Danjohn.org is excellent.
[quote]hel320 wrote:
I’d have to measure but my normal grip is about at the competition limit, my cg for chest is where the smooth part ends, maybe 13 “, and my cg for tris is where I can just touch my extended thumbs together, say 6”.
[/quote]
OK thanks - I misunderstood your other comment.
[quote]hel320 wrote:
So I’m at work Fri. Cold and wet all day. Come back to the station ready to get out and go do some squats. Guess again. Supervisor says you got to out out and help on another route. So now it’s cold, wet, and Pitch black out.
Get to about my third stop, get out of the truck, started up a steep incline to the house, wet leaves. Oops, down on one knee. Finished the route. No swelling but the squats are out for a couple of days.
Friday night
Cleans
135wu,185x5,205x5x5
Mil Pres
135wu,175x5x5
Face pulls
80wu,130x8x5
Rear lat raises (machine)
120x5x8
This morning
Bench
135,185wu, 275x5x5
Inclines
135wu,225x5x5
CGB (for chest)
135wu,225x5x5
CGB (for Tri)
135wu,225x5x5
Hope the picture isn’t too ugly. Guess I can consider this my leg shot.
[/quote]
Man - the bangs right on the patella are the most painful. Hope that gets better quickly.
[quote]ecogenx wrote:
hel, do the olympic or college throwers do mostly O-lifts or a combo of powerlifting/O-lifts?
Have you read any of Dan Johns stuff? His web site Danjohn.org is excellent.[/quote]
Mostly O-lifts, check out carl. It’s the explosiveness of the O-Lifts. There’s endless discussion on the importance of the bench and front vs back squats. There have been a few 600# benchers and a lot of squatters.
Been following Dan for many years. Was really surprised when I first came to ths site and found he occasionally contributes here.
Hope you heal up and continue to make progress toward your goal(s). I think you have a few more tricks up your sleeve that will get you where you want to go with a positive carryover to your throwing!
Do you do much mobility work? I’m having real issues with low back soreness and tight hammies.
[quote]QuarterTonner wrote:
Hope you heal up and continue to make progress toward your goal(s). I think you have a few more tricks up your sleeve that will get you where you want to go with a positive carryover to your throwing![/quote]
I’m gonna try that crazy bell setup next bench session. Looks interesting. I’m referring to the picture in the original post.
Thanks Art. I just keep pluggin away lookin for that magical routine.
Joe Good, most of the mobility work I do is in my off lifting days when I do other types of training than lifting and throwing. My lower back seldom bothers me. Almost everyday I do push ups with the hips still on the ground, don’t know the name for them. My hamstrings get real tight,too, but I just do the standing hurdlers stretch for them.
last night
Light legs
135x12x5
leg extension
80x12x5
Calve raises
200xMax x5
Bent Row
135wu, 225x8x5
Shruggs
245xMax X5
today
Bench
135,225wu,275x5x5
Incline db
70,80,85,90 x8
BB floor press*
225x8x3
cgb (tris)
225x8x5
*Put the hooks on the outside of the power rack and my arms were almost straight at the start of the lift. Did about a 3 second pause(1001, 1002,…) between reps. By 3rd set started to get the feel for these. Didn’t really feel them in any muscle group in particular. Will up the weight next time and also try with dbs.
Got a house full of woman getting stuff ready for tomorrow’s shindig. I’ve been told the kitchens off limits so go forage for my supper elsewhere. To paraphrase,“food,food everywhere and not a bite to eat.” Guess I’m forced to sneak off to my brother Remi’s resturant for some wings. Maybe 1 or 2 mudpuppies. Couple oysters couldn’t hurt. Guess a cold pitcher of beer wouldn’t hurt either. Kinda a warm up for the main event tomorrow.
Hope everyone has a good Thanksgiving.
[quote]hel320 wrote:
Guess I’m forced to sneak off to my brother Remi’s resturant for some wings. Maybe 1 or 2 mudpuppies. Couple oysters couldn’t hurt. Guess a cold pitcher of beer wouldn’t hurt either. Kinda a warm up for the main event tomorrow.
Hope everyone has a good Thanksgiving.
[/quote]
That sounds like a great warm-up event!
[quote]hel320 wrote:
Guess I’m forced to sneak off to my brother Remi’s resturant for some wings. Maybe 1 or 2 mudpuppies. Couple oysters couldn’t hurt. Guess a cold pitcher of beer wouldn’t hurt either. Kinda a warm up for the main event tomorrow.
Hope everyone has a good Thanksgiving.
[/quote]
Now when has a 6’3" 230lb man raised in South La. only eaten 1 or 2 crawfish and a couple of oysters? You were talking multiples right?
You keep crackin’ me up, hel! I’m sure you didn’t go hungry after being left to your own devices! Nice workout as well…seemed to like those floor presses immediately?
HAPPT THANKSGIVING to YOU & YOURS!
It did turn out to be slightly more than 1 or 2 JW.
Art, I’m going to keep doing the floor presses for a while and see if I get any carry over to my regular bench.
Well survived yesterday. Lots o food and drink. Had all the usual, turkey, ham, taters, beans, greens, corn on the cob, plus tamales, crawdads, bratwurst.
One of my Aunts makes the most delicious pecans pies and my Mom outdid herself on 4 different cakes. One of my brothers uncorked some of his muskedine wine which I sampled, several times, just to be polite. Counted a couple new girlfriends and boyfriends I hadn’t seen before. Wife only elbowed me in the ribs 2 or 3 times so I guess I behaved.
The fiddles and squeezeboxes came out about 6 and the zydecko started up. Only sour note was I was forbidden from singing, again. Off to work today which is good cause I really need to walk.
Back to the gym tonight. I really need it.
[quote]j_willy3 wrote:
Now when has a 6’3" 230lb man raised in South La. only eaten 1 or 2 crawfish and a couple of oysters? You were talking multiples right?[/quote]
I just assumed he meant orders … so he had a couple orders of crawfish and a couple-three of oysters for a warm-up.
Not enough wine that he started singing though.
Hel320,
You make me homesick for the South.
[quote]hel320 wrote:
.
One of my Aunts makes the most delicious pecans pies and my Mom outdid herself on 4 different cakes. One of my brothers uncorked some of his muskedine wine which I sampled, several times, just to be polite.
Counted a couple new girlfriends and boyfriends I hadn’t seen before. Wife only elbowed me in the ribs 2 or 3 times so I guess I behaved.
Headed for the Ark.,Memphis area soon.
Fried Catfish and pecan pies that’s a must.
When I stop after the first plate, they look at me -as if I’m anorexic.
Great hospitality, will be good to get back.
Last Night
Deadlifts
135wu,225x8,315x8,405x3,425x1x3
Pullups
UNassisted
3x3 + 25
8x3 Assisted
Bent Rows
135wu,185x8,225x5x5
Shrugs
275xMax x 3
hammer curls
75x5x5
[quote]Elaikases wrote:
j_willy3 wrote:
Now when has a 6’3" 230lb man raised in South La. only eaten 1 or 2 crawfish and a couple of oysters? You were talking multiples right?
I just assumed he meant orders … so he had a couple orders of crawfish and a couple-three of oysters for a warm-up.
Not enough wine that he started singing though.[/quote]
Yea…that’s gotta be 1 or 2 plates. 
Great work Hel!
Last Night
Cleans
135wu,185x5,205x5x5
Mil Press
135wu,175x5x5
Face pulls
80wu,130x8x5
Rear delt (machine)
120x10x5
This morning
Bench
135,225wu,280x5x5
Incline db
70,80,85,90x8
DB floor press (New)
60,70,80x8x3
cgb (tris)
225x8x5
Tate Presses (I think. New one)
35,40,45x8
Starting to get into the DB work.
Yesterday, came home stuffed from work. Alabama vs Auburn. There were dozens of pregame cook outs on my route. Ate some hot dogs, hamburgers, and ribs. Had to turn down all the free drinks, though. Come 2:30 not a thing was moving. My last block looked like a ghost town.
Glad the folks were taking care of you on your route, Hel.
That looks tough, hitting the heavy bench work the morning after a night of presses plus.
Do you usually recover fast?