HAHA Throwing a telephone pole around and then working, not sure that is wimpy!
If your a wimp, then i’m a puss 4 sure…lol
Last night
Cleans, floor up
135wu, 185x4, 215x3, 225x2, 245x2, 275x1x2
BTN press
135wu, 145x8, 155x8x3
Standing mil press
135wu, 185x6x3
Front delt discus raises
25# plate ea arm 8x3
Standing cable rear lat pull 40x8x4
Straight bar curls, extreme wide grip
45x12, 55x12, 65x10x2,
Seated Incline hammer curls
35x8x4
Went looking around the rest of this site today. I usually only come to the over 35 lifter section which is probably obvious by my lack of knowledge about much of the new methods a lot of you talk about. What time I do spend on the internet is mainly on throwing related sites.
Well, after surfing around this site for a while I have decided to move to a mountain in Idaho, surround it with a big fence, start stocking up on supplies and lay out fields of fire. Just kidding, sort of. Lot of good info out there but I think half the people just come to argue. Anyway, I have copied down several new ideas and may be trying them out.
WHAT! You don’t believe I can try them out! I could whoop your ass with one of my massive arms tied behind my back if my lats weren’t so big I can’t get it there! Don’t make me actually post a picture of myself! As soon as I get out of middle school you’ll see! You must be one of those old,short,fat, bald guys who actually takes up space in MY gym!
What? Where am I? Sorry, stayed to long “out there”.
That is hilarious bro!!!
Front(thumbs down using easy curl bar} 45# plus 25#on each side (note to self: weigh the damn bar!) 4x10
zercher (with towel) 135x8x4
Machine hack squats (stop@bottom,come up fast as can)
90wu, 140x8,160x6,180x6,250x6,270x5
leg press (stop/drive)
200wu,400x8,490x8,580x6,670x6,760x5
seated calve raises 90xmax x4(I think I almost saw a calf muscle!)
Decline CGB
135wu, 185x10,225x8x3
Seated db tri ext
75x10x4
Took my young protégé to the gym with me last night. Let the college guys fill him in on what kind of lifting numbers coaches like to see in prospects. I think they filled him in on certain extracurricular activities involving coeds, too. He approached his workout with a lot more enthusiasm after that. Must have been my expert coaching skills.
Early (0400) this morning
Thought I’d try to do the superset thing and since I was all alone go for some really high reps for speed.
Set 1
Bench
135wu, 135x20,145x20,155x20,165x18,175x15
Bent Rows BB rows
135xwu,135x15,155x15,165x15,175x12
Set2
Incline Bench
135wu, 135x20,155x20,165x15,175x12
Hammer Lat machine
90wu,140x15x3
Set 3
Incline DB
40x20x4
shrugs
135xMax x 5
Not use to doing high reps and damn did I get pumped. Or maybe it was a cramp. Reps weren’t really speedy at the end of the sets either. Really like the supersets. I usually do all of one exercise before moving on to the next with only a short pauses between set. Felt really strong switching between exercises. Can’t wait to try this on a heavy day.
Weather looks good for today so I’m going to try and get some throwing in later.
Oh yeah, a little technical help. To IM someone do they have to be in yours friend list? I don’t think the few I’ve sent are getting through.
Lol…no doubt it was your expert coaching skills that had him fired up. 4:00am workout! Holy cow. the birds aren’t even up yet! Awsome job hel.
Some nice back-to-back workouts!
just to finish myself off for the weekend I went and did some throwing. Overweight shot and approximately 80% speed distance. Working on form. Right after this the clouds opened up and I got drenched.
After the fact edit:
Tried twice to attach a video here and it just didn’t work. So here’s a discription of it.
I approach the throwing circle with my jet black hair blowing in the breeze. The spectators are cheering. Standing at the toeboard (a shot put thing) I point to the end of the marked area (think Babe Ruth and his bat). In one quick move I launch the shot out over the world record mark. Scantly clad figure competitors (who just happen to be hanging around for some reason) swarm over me.
That’s briefly, and accurately, what was on the video. Sure wish it would have uploaded.
That’s my story and I’m stickin to it.
Hey, Bro…
Did you ever get the PM (IM) thing answered? I’ll send you a generic PM the the link in your profile, and we’ll see if they’re going through…
And you’re killin’ the w/o’s dude! Those were some impressive super-sets!
Keep on Rockin’!
Monday - nada
Last night
Superset 1
Power Snatch
135wu, 145x8,155x6,165x3,175x1,185xno go
Straight bar curls, extreme wide grip
45x12, 55x12, 65x10x2,
Superset 2
BTN press
135wu, 145x8, 155x8x3
Seated Incline hammer curls
35x8x4
Ran out of bicep exercises
Standing Mil press
135wu, 185x6x3
Front delt discus raises
25# plate ea arm 8x3
Standing cable rear lat pull 35x12x4
Didn’t like these as much as the legs/tri combo. The different number of sets I do between body parts isn’t ideal for true supersets, either.
The superset training is tuff.Nice work hel320.
I have to agree with you, the anonynimity of the internet does run wild on this site. Everyone was internet testosterone and a dose of roid rage lol. Great to see there no slowing down with your workouts. Here’s a question for you, being a thrower what do you do for your forearms. I’m really unhappy with my forearm strength, any suggestions. Thanks.
[quote]streamline wrote:
I’m really unhappy with my forearm strength, any suggestions. Thanks.[/quote]
Not to steal hel’s thunder, but I’m gonna jump in here, I do reverse grip BB curls (palms down), BB wrist curls with wrists supported on the preacher pad (let bar roll to near ends of fingers, clench fingers rolling bar up and then curl wrist), and roll ups using a rope attached to a dowel and 25# plate.
(I’m not doing these for the current program I’m on, but they’re what I do do for my forearms.)
OK, now I’ll let hel answer your question… 
Good work here. Hard to switch up and do the reps thing. I got your PM when you sent me one, sorry if I didn’t answer.
There are several things I don’t list because I do them outside my normal lifting routine and some are hard to describe. For my forearm, specifically the wrist flick at the end of the shot put. I take the 35# weight (pictured ,I hope) hang it behind my forearm by my finger tips and do wrist curls. A kettle bell would probably work just as well. Lots of leaning against the wall with one hand flat and pushing off just using the wrist/fingers. And finally the old stand by for shot putters, squeezing tennis balls for finger strength.
For most people wanting to develop non-specific forearm strength Mr X listed pretty good eexercises
hel320,
If you are still interested in doing some back squats, pasted here is a link to the top squat bar. I use it in my home gym and it works great. It might be a little bulky to stick in your gym bag, but it will help with your shoulder range issue.
No, I am not a sales rep for Dave Draper.
Thanks for the link robmob and thanks for the trip down memory lane of Dave Draper. Got a birthday coming up so I may have to mention it, several times, to the wife.
Getting to be that time of year again when scheduling work outs, throwing, and coaching are starting to conflict. Back in the day it was nothing to lift in the morning and throw in the afternoon. Body definitely needs more recovery time now.
Last night (Wed)
Set 1
zercher squats 135x8x4
135wu, 185x10,225x8x3
Decline CGB
135wu, 155x15,165x15,175x15,x185x12
Set 2
Machine hack squats (stop@bottom,come up fast as can, wide stance)
90wu, 140x8,160x6,180x6,250x6,270x5
Seated db tri ext
75x10x4
Set 3
leg press (stop/drive)
200wu,400x8,490x8,580x6,670x6,760x5
Cab Tri ext, overhead rope
80x12,90x12,100x10,110x8
seated calve raises 100xmax x4
standing 12# med ball twist 3sets
After work today coached High School Throwers
Their season starts in about 3 weeks.
A funny thing happened on the way to the gym…
Friday and Saturday nights used to be dead at the “fitness center” I use. Lately though Friday nights have been getting down right crowded. It’s all lifters, none of the cardio crew. Lot of the guys have taken to doing their heavy lifts Friday nights. Gym staff pumps nothing but hard rock and metal over the speakers (no zydecko, though. Too avant garde for them I guess). We does tend to get a little rowdy. Scares of the more gentle souls I guess. At least for one night a week the place has that good old smelly gym feel. Come Sunday it turns back into a pumkin.
Last Night
Set 1
Bench
135wu, 185x12,195x12,225x12,275x10,295x8
Bent Rows BB rows
135xwu,185x12,195x10,225x10,275x8,295x6 (lost good form)
Set2
Incline Bench
135wu, 185x12,195x10,205x10,225x8
Hammer Lat machine
90wu,140x15,160x10,180x10,200x8
Set 3
Incline DB
45x15x4
shrugs
225xMax x4
Hyperextensions 4x10 w/25#
After work today:
swimming
Tomorrow the weather is suppose to be clear and almost 70 so I plan on getting some throwing in.
Yesterday, 70 degrees out, the sun was shining, not a cloud in the sky. (Sorry. Didn’t mean to rub it in to you guys up yonder) Great day for throwing and I probably over did it. It’s good to be young and stupid, sometimes.
Shot
5k x 10stand
6k x 10stand
7.257k x 10stand
6k x 15 full
Discus
1.3k x5 stand
1.5k x10 stand
2.0k x10 stand
1.5k x south africans x 10
1.5k x full x 10
I realize most of you have no idea what this means. It’s my revenge for stuff like:
10 x deconstructed upcycle of the lunar inspired eliptical quasi squat anterior restricted decending left small toe isometric flex.
I’ve got to stay out of the other parts of this site