Actually lifted for track today
800M warmup
40pushups
40 situps
Stretch
Side DB raises
35x3x10
High pulls
135x2x10
Hang Cleans
135x10
Shrugs
360x2x10
Not much of a lifting session. Squatting tomorrow.
Started off the day by driving to cressey performance with my freind for him to get an evalutation, and found it to be incredibly informative. Learned about the importance of foam rolling and a ton of other good stuff
ME Lower
Foam Roll
BB Back Squat (all Raw)
135x5
185x5
225x3
245x3
265x3
Lunges (step back)
135x2x8
Ran out of time, ended up going to work.
more legs and back tomorrow.
DE Upper +Back
Foam Roll
Pullups
bwx10
+25x5
+45x3
+70x3
+100x1 (PR)
BB Speed Bench
135x2x5
155x3
(bands on)
175x10x3 (3 Grips)
Med Ball throws
7kgx2x10
BB Row
135x3x10
Cable curls
130x3x12
Rope pushdowns
80x15
85x15
90x15
Cuz i’m a day late with this workout, and i dont want it affecting my meet performance on tuesday, i cut it fairly short, and cut out most of the usual volume that i do.
Track meet was cancelled on account of rain.
So i went to the gym:
DE Lower
ATG Close stance athletic Squat
135x10
165x10 (2sec pause at bottom)
185x10
Box Squat with Bands:
135x10
185x3x5
225x3
275x1
Hang clean: (Mid thigh)
135x10
155x4
155x2x3
I feel like i get a ton more out of them when i do them this way. Felt super explosive
Hang Snatch
45x10
95x3x5
Box Jumps 24"
bwx3x10
Box isnt high enough. After i left the ground my knees stayed pretty much straight.
Core work
40x2x10, 1 sec pause at extended position.
ME Upper
Foam roll + Warmup
BB Bench
155x2x5
195x5
235x3
255x3
285x1 (misloaded, extra 10lbs on one side)
315x3x0
This is getting old.
Pushups
bw+45x10
+90x10
+135x10
+180x5
Incline DB press
75x6
85x6
100x3x4
Dips
bwx5
+45x5
+90x5
+135x1
Eric Cressey had an article a while back about not continuously missing the same weight. I really need to break this groove. I can hit singles at 300 and they just fly up, but for some reason i just cant hit 315 and idk why. Next time i’m taking heavy singles (5 lbs appart) and working up to 315. A few prs in here somewhere im sure.
Tweaked my back yesterday, so when i got to the gym today i’ll probably keep it light and just rep raw for squats, then do some single leg work.
Throwing, with the 16#
Standing, 10 throws, 29’ average
Standing w/ foot movement 6 throws 30’ average
Glide 8 throws w/ a 32’ average and a 34’ throw.
Not terrible for the day after heavy upper.
Quick workout-
ME Lower
Foam Roll
BB Back squat
135x10
185x10
225x10
265x3x5
All raw.
265 felt really heavy. Probably because i havnt put in a good squat workout in about a month. Time to kick it up a gear. Backs feeling a ton better though, just a minor tweak. Shoulder, back, and speed work tomorrow/later today.
DE Upper
Foam Roll+Mobility work warmup
Pullups-
bwx10
+25x5
+45x5
+70x3
+70x4
+70x3
Wide Grip Chins
BW+25x6,8,6
DB rows
100x15
100x20
BB Speed Bench
135x10
175x5
Bands on
175x9x3
Feel like i’m really starting to power through my feet. These felt super fast compared to last week.
Med Ball Throws
7kgx2x10
Cable Curls
130x12
140x12
150x10
Rope pushdowns
90x15
95x15
100x20
Kept it easy today because i have 3 meets this week. Hoping for a sizable PR in shotput
Track Meet today, one of three this week.
Shot-
37’4"
42-foul
37’6"
Jav-
136’6"
118’
126’
Discus
92’
104’5"
Foul.
Pretty good meet, i won each event, but missing the shot throw really pissed me off. I felt like i had so much more in me than the shot numbers. Instead of warming up with the team today, i did the Gentilcore/Cressey Warmup, and i felt like that had a huge part in how far i threw. Definitly using that every day from now on.
Today was as bad as tuesday was good.
a)
Jav-
104’
112’
118’
b)
Shot-
38’7"
36’
37’
c)
discus
83’
97’
vector foul at 108?
Terrible day. I didnt do as well as i could have, and the competition was nasty. Bests were 155 jav, 42 shot, and 145 disc. Which certainly didnt help. Starting next week another meet on saturday i’m going to periodize all my throwing and training, because our coach is doing essentially nothing. hopefully i’ll get as many vids up as possible, and i need all the recommendations i can get for jav, shot and disc. So please, help me out. This week blows cuz i havnt been able to hit the gym due to meets. And it sucks.
End of the season goals-
Qualify for state open in 2 throwing events
Jav-165
Shot-48’6"
Disc- 140’
Tomorrows another day.
Meet-
Shot-
38’4
35
36
39’Foul
Disc-
Foul 100+
Foul 100+
77’
93’
Disc Vector at the track where we competed is narrower than our home vector, and i fouled two otherwise technically sound throws.
Finally back to a regular week, so i can train and lift, excited to hit it hard, especially after a week of sub par competitions.
Also, just got a sledge, so will be incorperating that as conditioning/jav help, along with med ball throws.
[quote]CBar29 wrote:
DE Upper + Shoulders
BB Speed Bench
3 grips
barx30
135x10
155x9x3
BB Military press (strict)
barx10
95x5
135x3
155x1
165x1
175x1
190x1 (PR +5 lbs)
Medicine ball throws
7kg x2x20
Side raises
(with front raises for the first set)
25x8 +8 front
30x8
35x8
Tricep ropepress downs
100x6
75x12
50x2x20
Alternated with
Cable curls
100x3x15[/quote]
Do you go 4 days a week of working out. Don’t you think that is too much stress on the CNS?
Not really because i split it up into a speed oriented day and a maximal effort oriented day. I can tell when i’m feeling extra fatigued and as a result i’ll cut back on training the next day, or push it back a day. Generally i’ll get enough sleep and food to fully recover from a workout in about 2 days, regardless of volume or weight.
[quote]CBar29 wrote:
Do you go 4 days a week of working out. Don’t you think that is too much stress on the CNS?
Not really because i split it up into a speed oriented day and a maximal effort oriented day. I can tell when i’m feeling extra fatigued and as a result i’ll cut back on training the next day, or push it back a day. Generally i’ll get enough sleep and food to fully recover from a workout in about 2 days, regardless of volume or weight. [/quote]
Do you work out just as intense during your meets.
[quote]motherofpearl wrote:
CBar29 wrote:
Do you work out just as intense during your meets.[/quote]
This past week i didnt because i had 3, but i am now. The meets leading up to the end of the season really dont matter as much as making states and being as strong as possible for then, so i’ll either just lift the day before a meet like usual, or push it back a day and try to sort things out.
Track Practice-
800m warmup
50 pushups
50 situps
50 pushups
50 situps
400m indian run
40 pushups
40 situps
400m indian run
30&30
400m
20&20
400m
15,5
1.30 min plank.
Easy, threw some jav after and hit a fairly easy 130, with 5 or 6 extra feet before the end of the vector. Hopefully i can make this translate to the meet this week.
Sledge work-
“Chops”
10x2 sets (each side)
20x2 sets
This is fun conditioning.
[quote]CBar29 wrote:
motherofpearl wrote:
CBar29 wrote:
Do you work out just as intense during your meets.
This past week i didnt because i had 3, but i am now. The meets leading up to the end of the season really dont matter as much as making states and being as strong as possible for then, so i’ll either just lift the day before a meet like usual, or push it back a day and try to sort things out.
Track Practice-
800m warmup
50 pushups
50 situps
50 pushups
50 situps
400m indian run
40 pushups
40 situps
400m indian run
30&30
400m
20&20
400m
15,5
1.30 min plank.
Easy, threw some jav after and hit a fairly easy 130, with 5 or 6 extra feet before the end of the vector. Hopefully i can make this translate to the meet this week.
Sledge work-
“Chops”
10x2 sets (each side)
20x2 sets
This is fun conditioning. [/quote]
Nice.
ME Upper today
BB Bench
165x10
225x5
245x5
265x3
Pause Bench
225x2x5
235x4
Flat bench again-
135x3x10
Dips
Bwx3x10
Sore from yesterdays pushups, kept it fairly light for the meet tomorrow, usually meets will be on tuesday, so getting in a tuesday/wednesday session shouldnt be to hard
Track Meet-
Javelin-
Foul
122’
103’
Discus-
88’
109’6"
90’
Shot Put-
39’6"
37’
39’3"
Two big PRs today, both in shot and disc relative to competition. It was a really nice day, and on the whole it went really well. 6 feet to states for disc, 2 for shot, and 4 off of my PR for javelin.
Sledge work-Then food.
[quote]CBar29 wrote:
Track Meet-
Javelin-
Foul
122’
103’
Discus-
88’
109’6"
90’
Shot Put-
39’6"
37’
39’3"
Two big PRs today, both in shot and disc relative to competition. It was a really nice day, and on the whole it went really well. 6 feet to states for disc, 2 for shot, and 4 off of my PR for javelin.
Sledge work-Then food. [/quote]
What #'s do you need to get in order to qualify for states in shot and disk?
For Class M its
140 jav
115 disc
and a 41 shot
for open i think its
165 jav
140 disc
and 48’6 for shot