Been Squatting raw for a while now (no belt) and i’m starting to feel stronger. Heaviest i’ve ever gone without a belt, and it didnt look (too) terrible.
BB Lunge
185x3x6
Front Squat
135x10
Core
70x2x8
going to go do sledge work, then calling it a night.
Threw all jav today, doing shot tomorrow, and then disc on friday probably.
Saturday and sunday will consist of lots of technique for all three, and monday very light throws.
Thanks for the advice, i incorperated it into todays training and it helped a ton.
Previously with the 16 i had been hitting 30’s and 31’s, and today i consistantly hit 34 at the end of my session. Thank you all.
Put in about 25 throws total, 12 standing, and the rest gliding.
[quote]BlackLabel wrote:
My coach sais I shouldnt be throwing the 16, because it will mess up my 12 lb. throw, what do you think?[/quote]
I feel that throwing the 16 has helped my 12 throw alot, and from what i’ve read of logs of people such as Ulf Timmerman, its important to use much heavier implements. I think he used ones as high as 30 lbs, but i’m not quite sure.
Did jav and disc work today, focused mainly on planting my left foot to align for the throw, and managed to hit 145’ which is a good pr, and if i can hit it on tuesday, i’ll qualify for states.
Threw a 121’ as my best today, better than yesterday, and im sore as hell. I think that forms getting better, i’m working on release most, it seems that my arm and shoulder were coming around at the same time, causing my release to be tilted. Practice was really short, 14 throws including warmups. Kinda crappy conditions outside anyway.
Throwing on thursday and friday went well, furthest thursday was around 123’ and friday was a bit over 130. Probably can be attributed to recovering from my ME upper workout.
Threw today, and besides one good throw (135’ish) all the other ones wernt to good.
ME Lower-
BB Back Squat- High Bar, ATG
135x10
185x5
225x3
245x3
255x3
265x2
275x1
225x10
135x10
Threw again today… went fairly well, had a few 130’s from the half spin i do. The full spin is far less consistant, but it seems like i can get a really good throw (1 in 5) occasionally.
Legs are suprisingly sore from yesterday, and i’m thinking of running through a phase of smolov as soon as track ends, hopefully it will give me some direction with my leg training.
Class Meet today-
Seeded 11th, came in 8th with really crappy weather. threw a 125, meaning i didnt make open. Great season though, and hopefully i’ll be able to continue in college.
Skipping around abit…
Now training for a decathlon, 8 days out. Alot higher work volume that i’m used to. Been running 2 miles or more a day for the past few days and its wiping me out. Also learning High jump, pole vault, long jump, and hurdles in just as much time.
Jumping today,
pole vault-7’6
high- 4’6’
long-17’
Running-
Day one-
400 m warmup
1600-5:57 really really fast for me.
100m repeatsx2
400m cool down
Day 2-
400m warmup
800m runx2
400m cooldown
Day 3- today
400m warmup
400m 1:05… shit i’m slow.
200m-
100m 12.-
100m 13.9
800m cooldown
With training for other events. This probably means no lifting for the next 10 days.
Anybody done a decathlon who has some tips?
Day one events
100 m
Long jump
Shot put
High Jump
400m
need 2500 pts to proceed to day two.
day two-
110 Hurdles
Discus
Pole vault
Javelin
1500m run
Did a 4’10 High jump today, easy, and barely missed 5’2". opening is 5’ so i’m feeling pretty confident.
Also ran a 5:35 mile. so i’m getting back into shape pretty fast.
Lifting will resume on wednesday the 18th.