My school had a dodgeball tournament last night, and coupled with track my right arms pretty shot right now. Which is why i decided to cut it after speed bench and not do any other shoulder work today, icing it, and hopefully its better by monday.
I also decided to swap Wide grip chins for narrow pullups, and t-bar row for DB rows.
DE lower:
Box Squat, Louie Simmons Style
135x10
155x10
135x10
ATG athletic squat
155x10
165x10
Snatch-
barx5
95x5
105x5
115x5
Clean-
135x5
145x5
155x5
Isometric, Jump squat, box jump complex
135
x3
Legs are kinda tired, but its good.
Based on the 295x6 last week, i’m hoping to hit around 345 for a 1rm this week, we’ll see how that goes. I was surfing youtube and found out i’d been doing box squats wrong, so i changed my style to how louie simmons does them.
ME Upper:
BB Bench
155x2x5
195x5
225x3
245x3
275x1
315xFAIL
I had it 4 inches off my chest, and my movement speed slowed down, so my lifting partner gave me the finger spot. As much as i want to, i cant count it. Tryed again and my set up was off, but i still got it 2 inches off my chest, farther than last time. I’ll have it in 3 weeks.
Incline DB:
I’ve been doing these on a high incline 60 degrees, so today i did them on regular 45. I’ll probably alternate every week or so.
75x8
85x6
100x2x5
85x8
Dips
Bw+70x2x6
Ran out of time, so cut it off there. We’re “lifting” tomorrow for track, so i’ll probably do upper back work then. Tendon in my right arm is still bothering me from dodgeball, but im feeling stronger on the whole, so today was good. I’ve been whining to much lately, i think i have pussy-itis.
Back:
Doing Back today, speed work front tomorrow. Then i’m pushing my schedule back 1 or 2 days (meets are on tuesdays this year, so i’ll be fresh for them hopefully).
[quote]bigAGUS wrote:
The military press is seated or standing?
Thks.[/quote]
Standing, but strict (knees remained locked at all times)
This weeks kinda messed up, i may just bench tomorrow and then push it back in a week so that i’m doing de lower tuesday, me upper wed. me lower friday and de upper sat. but i’m still not sure, we’ll see.
Did sprinting and lunges today for track.
+pushups and situps, as always.
Found out i’m going away this weekend, and that i’ll be gone friday to saturday w/ no gym, so i’m trying to keep my schedule for atleast another week.
DE Lower
ATG Close stance squats
135x3x10
Felt really lazy tonight, which was bad. ME upper tomorrow.
Tom Rocco- Thanks for the advice. Still trying to learn the spin, and thanks for the tips on shot! this whole years going to be a learning experience haha
ME upper
BB Bench
135x10
185x5
225x5
235x5
255x8 (PR+1)
Pushups with weight
Bw+45x10
+90x10
+115x6
+45x20
Incline DB
75x2x8
75x10
Dips
bwx10
+45x5
+90x2x4
Face pulls
120x2x10
Finisher: dips, bwx25
Pr on bench was good, and then the pushups destroyed me, these are a good exercise i’ll probably add in every other week, switch them off with boardpresses or something. Kept the incline DBs fairly conservative and opted to rep instead. Probably going up 5 or 10 lbs next wave, after i get 315.
Good workout today, fairly drained right now.
ME Lower
Time constraints today, leaving for pennsyilvania now, back on sunday
BB Back Squat (Raw)
45x10
135x5
185x3
225x5
255x5
285x5
225x3x10
Military Press
135x2x10
ATG Squats
135x20
Really quick workout today, got this done within 45 minutes. It was early, so my freind with the belt wasnt there. That considered i think i still did pretty well on squat.
Planning to do some pullups over the weekend, back on monday.
I joined the track team about 2 weeks ago, and am throwing shot put, and just had a quick question.
Right now im throwing around 34’ for my average, how long did it take you to get proper technique to start throwing in the low 40’s? (im using a standing position right now, if thats what they call it)
I joined the track team about 2 weeks ago, and am throwing shot put, and just had a quick question.
Right now im throwing around 34’ for my average, how long did it take you to get proper technique to start throwing in the low 40’s? (im using a standing position right now, if thats what they call it)
[/quote]
I started throwing about 31’, and then after 3 weeks of coaching i hit about 38, and eventually 40 on my own after my coach left. Having a good coach is key, and i found that watching youtube videos helped alot.
Track Meet Today:
Shot-
35 opening throw, standing, conservative
29 glide, pretty much shot it up at a 70 degree angle
38’1 good, had this been my first throw, i felt that i probably would have hit 40
Came in 3rd overall, (3 teams including ours)
Disc-
81’ standing
Foul
94’, spinning
Came in 2nd or 3rd… Not sure which
Javelin-
101
104’3
104’6
Came in 3rd overall.
Not bad, but i was kinda dissappointed with shot, and felt like i had another few feet in me as far as jav goes. Happy with a disc PR though for competition. Gym tomorrow
Felt strong today on pretty much everything but incline. Definitly going to hit atleast 315 next week. Climbed for a little bit afterwards. Felt pretty good lol