Well, crap. I skipping training today and I’m planning to drink tonight.
1/26
3 hour throwing and video session w this track coach, and wow does some technical help from an experienced coach make a difference. 2-3 more sessions and some more work on my own and I will make big improvements.
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1/27
Woke up today with all the little muscles feeling wrecked. Going to skip today’s workout and get in a good one tomorrow.
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1/28
Warm-up with bar and snatches (which were really tough, even at a modest weight)
- Power Clean 10x1 (230)
- Pull-ups: 32 total reps in sets of 4 (alternated grips on each set)
- Thrusters: 32 total reps in sets of 8 at 45-85-105-115
Cleans didn’t fly up today, thrusters are tough. Feel good about the session though. Was planning on doing the front squat and OHP workout today as well, but decided to save that for tomorrow or Thursday.
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hi
finally checking in on your log. great read even if i just looked at the beginning and the end. hope you don’t mind me asking, do you feel that shot put and discuss has benefits that spill over to your other goals or are they just fun in their own right? i actually occasionally practice shot put when i get the opportunity for a measly slight north of 8 m, it’s fun.
Fun in their own right - but certainly help with jumping and with lifts like clean and squat. And don’t hurt on running. Thanks for the follow. My training is (at the moment) all about minimum effective dose to make progress. I’m about to add some volume and more time as I’m starting to stall. I just live track. I threw 13m or so this last weekend and would like to get to 15. Will see. I see pretty direct correlation (not necessarily causation but don’t know) w strength numbers and sprint, jump and throw numbers. Both myself to myself - but also myself to others. IE - when I was cleaning doubles at 285 (vs likely 245 now) I was about 15% faster, better jumping, and better throwing.
Top decathletes (take Bryan Clay) cleaning, squatting, benching 10-15% more than I was - was 10-15% better in every event.
In any case, I love track and am ready to compete again!
Volume Specifically:
- Singles to doubles (will drop weight a bit at first)
- Metcon at end of sessions (both gym and track)
- More running (can combine q 2)
- Bicep, delt, and trap work (can combine w OL volume) as those all lag and would look great.
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1/29 off besides some band work and footwork drills for my throwing.
1/30
- Warm-up with about 50 reps gradual ramp up on Front Squat
- A2G Front Squat: 10x1 (255)
- OHP: Triples up to 135, then 5x5 at 105
- Total of ~40 pull-ups in between sets.
5# up on OHP, will keep increasing this every week. I am through my 10x1 on FS and Power Clean - so will go up 5# again.
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1/31 - off - travel to a friends wedding and a late night w way too much food and drink.
2/1 - basic workout in hotel gym. Great gym - not a great workout lol. Just got a session in to get moving. Will do a real workout tomorrow. Hangovers at age 40 are worse than at 25 or 30!
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2/2-3 OFF
2/4 - extended heavy complex
Singles up to 225
Hang Clean-Front Squat-Push Press- Hang 10s then pull-up. 15 rounds
2/5 - 20’ of goblet squats, swings, pushups.
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2/6: OFF
2/7
Bar Warm-up plus about 20 box jumps
- Power Clean - working reps at 155-165-175-185-205-225 then 5x1 power clean (235) and 1x3 hang clean (205)
- Superset: Hand Release Push-ups and Pull-ups at 2/1 ratio - in sets of 4/2 and 6/3 - total of 40 push-ups and 20 pull-ups
This week felt like a total waste. Just felt crappy every session and not motivated, and super tired. But I know from past, if I let myself fall off a setup, I’ll regress very quickly.
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2/8
Felt better and more rested today. Went to track and warmed up then a few 100’s and a bunch of 30’s and then shot put and discus about 20 throws each followed by a (sorta hard) 300m run in 51”
Throws flew well and technique felt solid.
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2/9
- Walk-jog then gradual warmup sets of squats up to 245x2
- A2G front squat 5x1 (260) 1x3 (225)
- OHP doubles to 140 then 5x5 (110)
- 8x3 pull-ups
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2/10
- 1 mile incline walk warm-up at 4-4.5 mph at 4-5 degree incline
- Barbell Shrugs: 100 total reps
- Lat Pull-Downs: 100 total reps
- Leg Press: 100 total reps
- Lateral Raise/Triceps Ext/DB Curls: 50 total reps each
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2/11 - OFF - had a really good sore from the 2/10 session.
2/12
Easy Warm-up
- Doubles up through 145 on OHP
- OHP: 5x5 (115)
- Supersetted with total of 35 pull-ups in sets of 4 and 3 - during both warm-up and actual working sets
I was going to squat and/or clean today, but literally every squat rack and the platform were taken (which I’ve never seen before) and everyone using them were doing full ROM squats and decent weight on the Deadlift.
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2/13-14 OFF
2/15: BB in hotel. RFESS (brutal). BBall. Almost got a dunk down. Probably 2” off.
2/16: top golf (killed it!) plus 3 miles walk/jog/run (w a cigar at the end).
Nice weekend w kids - w number 4 in 4 weeks. And will get some work done during paternity leave!
2/17 and 2/18 OFF
2/19
- Warm-up then A2G Front Squats: 8 total working reps from 205-260 (260 was supposed to be 7 reps, just didn’t have it).
- Warm-up then OHP: doubles to 145, then 5x5 at 120
- 31 Pull-ups over course of 8 sets. 7x4 and 1x3
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2/20
Warm-up then:
- Gradual ramp up to working weight then 7x1 (235) power clean
- Snatch Grip High Pulls 3x4 (185) pulling to clavicle
- Interspersed Box Jumps between sets - 20 total
- KB Swings: 3x10 (70#)
Felt good, but not super poppy.
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2/21 - OFF
2/22: Treadmill warm-up then leg presses, then a bunch of isolation stuff. 30 minutes quick in and out.
2/23:
- Gradual Squat Warm-up to 255 then A2G Front Squats 7x1 (260)
- Superset 8x4+4 Pull-ups + Assisted Dips
Got through the front squats easily this time. I like the pull-up dip superset. My shoulder health is finally starting to improve a bit, which is great, but dips are still super bad. If I can get to where I can do 8x6 or even 8x8 on pull-ups and get to where I can do sets of 4-6 with body weight, I’d be pleased.
Thing is, before my shoulders got bad from dislocations during seizures, I was doing sets of 5+ with bodyweight + 70# on pull-ups, and could OHP 215. This was probably back in 2016 I think. Getting back to that level seems like a doable goal over the next 12-18 months.
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I actually went back to the start of my log here, and it was more like early 2017 when the shoulders and weight really started to go down.
2/23:
Track session: Throws and sprints.
About a 20 minute warm-up of drills, mobility, and build-ups/acceleration
Throwing: 30-40 shot throws, 20-30 Discus Throws
Running: 3x50m; 3x100m
Running felt solid. Throwing kind of crappy, even though I feel like my positions were pretty good.
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