TomRocco's Training Journal

Training Training Logs
83

8.5 hours of sleep.

threw today. rather than doing tons of stand throws as planned, i wound up doing mainly glides at like 80%. i used only the 16 and the 12. i did some at a pretty high intensity. opposed to going really fast like i usually do i really focused on hitting my positions.

So out of the back, instead of going down really quickly then exploding back very fast to the front of the circle, i went down slowly and focused on using power instead of speed to get to the front. Most of my throws FELT awesome today. too bad they didnt go as far as i felt they did.

my best for the day was my last throw, with my 2 second furthest being the 3rd and 2nd throw before that. my best throw was 46, and the other 2 were about 45.5 feet. i really thought i was hitting PR’s today. thats how good i felt. i thought i was hitting 48-50 feet.

semi-off topic but still relevant. I was listening to mainly my rap/rnb music today opposed to my techno. i tend to listen to techno when i throw and my frame of mind is totally different. its alot more focused/intense. i was really relaxed today throwing and i think this is part of the positive mood i finished in.

i think using the 16 is going to definitely help me (despite hearing otherwise from most people) because it requires me to slow down and therefore, i hit my positions. i go out slow from the back and emphasize landing LOW in the power position.

some notes for the day

  • land low in the power position. this is where i go wrong. i need to work on landing low.

  • i often have bad throws and feel myself throwing “Over the shot” opposed to getting a clean release. i realized this is because im landing to high and throwing straight instead of up. i need to keep landing low.

  • keep weight on the back leg. focus on keeping the weight back.

  • holding the shot felt very comfortable today. This is because i kinda changed how i held it. i think i brought it further up and back in to my neck, and i held it there by “flexing” my trap/keeping my shoulder up as if trying to touch my ear.

  • in regards to taping, dont go tight at all. literally put it on as loose as possible while still keeping it snug on the skin. i found this helped alot.

instead of being frustrated today i finished my session very happy and excited to throw my next session.

days food:

actuvia,oatmeal, 1 scoop MD
chicken/rice (weight watchers meal), can salmon with salsa and actuvia, fiber 1 bar, bowl of pasta
3 turkey burgers with mozzorella and some sauce
can of protein

84

6 hours of sleep. went to bed way too late. had a good workout today.

lower body is very sore, in particular my glutes/hams.

A) BB Rows

  1. 95 x 6
  2. 135 x 5
  3. 165 x 3- good work weight
  4. 185 x 3- ~3RM with good form
  5. 165 x 3
  6. 165 x 3
  7. 165 x 3
  8. 165 x 3
  9. 135 x 6 (overhand grip)
  10. 135 x 6 (overhand grip)

B) DB Rows

  1. 75 x 3
  2. 90 x 3
  3. 100 x 3- no straps on any sets

C) Cable Rows

  1. 100 lbs x 6 with v-bar
  2. 150 lbs x 6 with v-bar
  3. 170 x 6 with v-bar- used body momentum/leaned back for this set.
  4. 170 x 2-3, 150 x 2-3, 100 x 3-4 with v-bar
  5. 100 x 8 with straight bar

D1) Hanging Leg Raises from parallel bars- 4 sewts with BW (8,10,11,10)

D2) EZ bar Curls with 25 lbs each side - 4 sets (4/2,4/2,4/2,4-5?)

  • the first number is how many i did wtih a close grip, the 2nd is with a wider grip

E) DB Curls- 3x6 with 25 lb DB’s- failed on a set or 2- on curls i need to focus on flexing/bending my elbow- i think thats why i dont allow my biceps to fire well.

F) kneeling cable abs- 80 lbs x 10, 110 lbs x 10 (very light pulley)

Food for day

-oatmeal/actuvia/protein
-house special chinese soup, small bowl hot and sour soup, 2-3 pieces of sushi, some walnut honey chicken with brown rice
-6 inch beef brisket subway double meat on wheat with mozzarella
-steak quesedilla and 1 scoop each of watermelon sherbet, fat free vanilla yogurt, and ff raspberry yogurt, with almonds and peanut butter

85

Good night sleep i think. somewhere more than 8 hours.

Weighed 162.4 in boxers + t-shirt before breakfast after going to the bathroom. Put on about 2-3 lbs from last week.

threw discus today. only brought the 2k and my rubber 1.6k. Usually i bring 3 hs discs but i wanted today to be a light day. I didnt throw 100% on many throws. maybe 5 tops.

I never mentioned this before but i foul on just about every one of my practice throws. this wasnt so today- i actually started t o stay in the circle towards the end.

It turned out to be an awesome session. i am starting to really feel the disc leave my hand well and im really hitting my positions.

I think i may have actually PR’d today with a throw about 130+ish. i didnt have a measuring tape but thats an estimate. I also PR’d with the 2k probably with a throw somewhere over 100 feet.

Some notes from session

-start low from the back
-start slow and controlled from the back

  • keep right leg down
    -land on a flexed left leg in the power position. i seem to be landing too high. (i just started landing low today)
    -keep the discus back throughout the whole throw (behind the left butt cheek)
    -keep the discus up- i seem to be dropping my left arm as i complete my spin.
  • i noticed today on many of my throws that i overstep with my left leg out of the back, meaning i swing my left leg too much into the front of the circle.

im really starting to feel what its like to hit the proper positions. i really do think that using a heavier implement is going to be the key to my success. it really causes me to slow down.

food for the day

  • actuvia, oatmeal, protein, blueberries
  • a meat ball
  • sweet and sour chicken (not fried), brown rice
  • rest of the s/s chicken and rest of yesterdays honey walnut chicken, brown rice, ,Metabolic Drive bar
  • piece of teriyaki salmon, some blueberries
  • some fried calamari, some bread with olive oil, whole wheat pasta and a meat ball, small italian ice (apple crumb and cantaloupe flavor) (worst part of my day was right here with this dinner/dessert)
86

more than 8 hours of sleep but still tired today. i dont know why, just was.

had a great workout today. PR’d on my Cleans from the floor. form felt excellent.

A) Power Cleans

  1. bar x 5 overhead
  2. 75 x 3 hang
  3. 95 x 3 hang
  4. 115 x 1 hang
  5. 135 x 2
  6. 165 x 2
    7-11) 5x2 (185 x 2, 195 x 2, 205 x 2, 185 x 2, 185 x 2?) i dont know if i counted the 165 as one of my 5 sets or if i did 185 for 3 sets.

PR’d today as mentioned before. form felt excellent. noticed that upon getting the weight to the top, my left foot stepped back, sort of splitting. i need to keep my weight back, and try not to rush because that throws my form off.

B1) Bench Press

  1. 95 x 6
  2. 135 x 5
  3. 165 x 3
    4-6) 175 x 3- all felt good. some strain on the last rep on the 2nd and 3rd set. will probably bump the wight up next session.

B2) Hanging Knee raises- 3x from pull up bar of 8 (12.5,15,15 lbs b/t legs)

Threw another good throwing session today. i really felt the disc flying off my finger. my thumb was bothering me when i was holding the shot to my neck.

threw for about 1 hour 15 minutes. threw 3 hs discs and 2 shots (12, 4k). didnt focus on shot, just wanted to get some throws in.

Disc felt pretty good once again. need to keep trying to hit my positions. need to keep the discus back.

also with the disc, i noticed that my bicep is starting to “pull” towards the end of my throw. im thinking either its tight, so it needs stretching, or its weak, so it needs more work. my coach told me that he tore his bicep because it acts as a de-accelerator to the disc.

in terms of distances, my best was around 145ish, similar to yesterday. yesterdays session was better than todays, but i still feel much improvement over the past few days. these last few sessions i feel will be the start to some improvements in my throws.

food for day:

-oatmeal, actuvia, protein
-whole wheat penne, 1/2 meatball (pre-workout)
-salmon, fiber 1 bar, stuffed pepper (post workout)

  • whole wheat penne, 1 meatball, salmon (after throwing)
  • 2 low carb wraps, cheddar cheese, 2 pieces bbq chicken, avocado spread, black beans (quesedilla)
87

4.5 hours of sleep. tired today. think i snoozed while on the computer this afternoon as well.

threw discus for 2.5 hours and had a good work out.

discus went really well. i was hitting 140ish and my best was 145ish. 25 more feet to hit my goal. i need to remember to keep getting my right leg down. i need to start very low, like in a 1/2 or 3/4 squat. i did my last 6 throws while sitting low and they were all excellent.

only reason i stopped throwing today was because the bottom of my foot was KILLING me. it still bothers me. Its my right foot, the one i turn on.

Workout was very good too. my wrist strap broke after doing chin ups, so i did front squats instead of bulg. split squats. i used the straps for the pull ups but not chin ups.

A) Chin Ups, Pull Ups

  1. bw x 3
  2. bw + 25 x 3
  3. bw + 45 x 0,3
  4. BW + 70 x 1
  5. BW + 90 x 1, BW + 70 x 1
  6. BW + 90 x 2, BW + 70 x 2
  7. BW + 90 x 1, BW + 70 x 1
  8. BW + 90 x 1, BW + 70 x 2
    9?) BW + 90 x 1, BW + 70 x 1

B) DB Low incline Press

  1. 40 lbs x 6
  2. 50 lbs x 6
  3. 60 lb x 6
  4. 75 lbs x 6- very long strain. tough set
  5. 70 x 6

C1) V-bar rows
4x6 (100,130,170,140)

C2) Front Squats
3x3 (125,185 x2 sets)

D1) Tricep Rowpe Pull Down
3x15, 1x8- different pulleys and different weights

D2) DB Curls- 2x10 with 20 lb DB’s, 1x 4 with 30 lb DB;'s, 1-2 more sets thrown in somewhere

E1) Weighted decline Situps - 2x6 (40,50)- actually felt these really well today

E2)Hanging leg raises- BW x 12

solid workout. i was actually sweating while i was working out. usually i dont sweat when i go to the gym.

food for day

  • typical breakfast
  • some almonds (before throwing)
  • 1.5 stuffed peppers, 3 chinese shrimp, piece of salmon, fiber bar
  • 2 scoops protein, 3 berries, oatmeal shake (PW)