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Obsessivethrowa
04-17-2009, 11:05 PM
Hey guys, my name is Conor and i joined the forums about a month ago, I'm 17 and a junior in Highschool. I'm trying to start a lifting journal, posting my workouts for feedback, critiques, and also just for my own personal record.

I'm a shot put and discus thrower, and i'm trying to break the school record for discus, wish me luck ;) I'll need it.

Age:17
Height:5'10"
Weight:170 lbs
Shot PR: 44' 2"
Discus PR: 129' 2"

Today's workout (4/17/09) Chest/Biceps/Triceps/Shoulders
Notes: -After a long, pretty intense practice.
-Less than two minutes rest between each set
-For dumbbells, 50 lbs would mean 50 lb DBs in each hand, pretty self - explanatory

CHEST
Bench Press
135x8
135x8
135x6
Incline Bench Press
115x8
115x7
115x6
Closed-Grip Bench Press
115x10
115x8
125x6
135x2
145x[MISS]
DB Bench Press
55 lbs x 6
50 lbs x 8
DB Flies
12.5 lbs x 15 [Explosive]
17.5 lbs x 10

BICEPS
Preacher Curls (EZ Curl Bar, the bar is 15 lbs, correct?)
55 x 10 [No rest]
50 x 10 [No rest]
45 x 10 [No rest]
40 x 10 [No rest]
35 x 10 [No rest]

SHOULDERS (Very Light day, sore)
Upright Row (EZ Curl Bar)
65 x 10
65 x 6

TRICEPS
Headbangers (EZ Curl Bar)
45 x 10
45 x 10
45 x 8

I also did core for about 10 minutes to finish off my workout.

In case anyone was wondering, here is my schedule:

Monday: Rest (Day Before Meet)
Tuesday: Rest (Busy Winning Meet)
Wednesday: Squats / Deadlifts / Calves
Thursday: Cleans (Power) / Jerks / Snatches (Power) and Core
Friday: Chest / Triceps / Biceps / Shoulders
Saturday: Cleans (Power) / Jerks / Snatches (Power) and Core
Sunday: Chest / Triceps / Biceps / Shoulders

Any feedback on my workout or my lifting schedule would be greatly appreciated :) I'll try to keep this as up to date as possible, thanks all.

kingswoodlegend
04-17-2009, 11:15 PM
wow man this looks good!
what's the current discuss record for your school?

I noticed in your routine your training cleans n snatches on Thursday and then again on Saturday (which is awsome if you can do it....but do you recover enough?)

I've also noticed that your not training back at all? the olympic lifts are good bro but i don think that they could substitute a deadlift ;)....if i were you i would train Power on thursday, then Chest/shoulders/tris on friday, then back (big deadlifting session) on sat and Power on sunday...;)

I think especially in the throwing sports, that training shoulders should take priority over training arms (which is pretty much a cosmetic muslce lol) and alot of the power comes from the shoulder.

Keep us posted on your comp n goodluck bro

Obsessivethrowa
04-17-2009, 11:24 PM
Hey :) The Discus record for my school is 163' 10", but i have thrown 145+ in practice, if i can get more consistent and do that in meets, both my coaches think i could get the record next year.

Yes generally i recover well enough to do cleans/jerks/snatches with only one day rest, as far as I can tell

I do have a day for deadlifts, (legs day, wednesday) and normally i go pretty heavy with it, my lifts on this previous wednesday for deads were
185x10
205x10
225x7
135x30(i love burning out on 135, but does anyone have any info on whether or not its actually doing anything?)
So i get a lot of back from that, but i've also noticed that that is really the only excercise i have in my schedule for back, do you suggest any others?

Also what do you suggest for shoulders? I had figured that training shoulders on fri/sun would be augmented by the shoulder workouts involved in cleans, jerks, and snatches on thurs/sat, but maybe not enough

Thanks man :)

Obsessivethrowa
04-18-2009, 01:57 PM
Workout (4/18/09) Cleans / Jerks / Snatches and Core
Notes: -A bit of a weak workout for me, I was exhausted from practice (we have so many kids away on vacation next week, that they were looking for two kids to do the 4 by 1, so now I'm doing the second leg, so practice today I was focusing on running and hand-offs a lot more than throws, which took away a lot of energy)

Hang Cleans
135x10

Power cleans
145x8
155x6
165x4
175x[MISS] (This is my current PR for 1 rep, but i know i can get more)

DB 1 Hand Power Snatches
50 lbs x 8
50 lbs x 8

Jerks
115x6

Core workout for about 5 minutes

I also figured i should do some sprints so i went out to the track and ran:
Warmup ~300m
~ 60m sprint x 5
Cooldown ~300m

-Not used to running so much, I don't mind it too much though, and I'm planning on doing a considerable amount more also. I figure it will increase my explosiveness, speed, and my ability to utilize my fast-twitch muscles in the circle, and also burn a few of the fat lbs that I am not very fond of.

Obsessivethrowa
04-19-2009, 12:05 PM
Workout (4/19/09) Chest/Triceps/Biceps/Shoulders
Notes: ~2-3 minutes between each set
-Didn't do any shoulders, just way too tired, still exhausted from running yesterday

CHEST
Bench Press
135x10
135x8
135x6

Incline Bench Press
115x4
115x6
115x4

Close-Grip Bench Press
115x4
115x6
95x8

DB Bench Press
55 lbs x 4
45 lbs x 6

DB Flies
12.5 lbs x 12 [explosive]
15 lbs x 10 [to the ground]
15 lbs x 10 [to the ground]

BICEPS
Preacher Curls (EZ Curl Bar)
55x10 [No Rest]
50x10 [No Rest]
45x10 [No Rest]
40x10 [No Rest]
35x10 [No Rest]

TRICEPS
Headbangers (EZ Curl Bar)
45x10
45x10

-Happy with putting up 10 reps of 135 bench, other than that, it was a pretty mediocre day in terms of numbers and reps
-I think i was still recovering from friday's workout, but it was still a good workout, and i'm ready to come out swinging next bench day

-No Lifting tomorrow, day before meet, wish me luck for Tuesday ;)

Obsessivethrowa
04-21-2009, 06:09 AM
Meet canceled due to rain =/ But i'm gonna take the day off anyways, back at it tomorrow, Legs day xD

Obsessivethrowa
04-23-2009, 01:58 PM
Workout (4/22/08) Squats/Deadlifts/Calves/Core

LEGS
Squats
135x10
225x10
245x8
275x6
275x6

Deadlifts
135x10
185x8
225x5 [With belt]
225x5 [With belt]

Calf Burnouts
Calf raises with DBs in each hand - No Rest Unless Indicated
30 lbs x 30
0 lbs x 30
25 lbs x 25
0 lbs x 25
20 lbs x 20
0 lbs x 20
17.5 lbs x 15
0 lbs x 15
15 lbs x 10
0 lbs x 10

[30 Second Rest]

30 lbs x 30
0 lbs x 30


Finished with 5 minutes of core

Obsessivethrowa
04-24-2009, 08:44 PM
Workout (4/23/09) Cleans/Shoulders
-I've decided to move all of my shoulder exercises to this day now (Thursday/Saturday), because my workouts on these days are normally shorter than i would like, and my chest/tri/bi/shoulders are normally way too long. We'll see how it goes.

CLEANS
Hang Cleans
135x10

Power Cleans
155x8
175x2
185x[MISS]

1 Hand DB Cleans
60 lbs x 20 [10 per hand]
60 lbs x 20 [10 per hand]

SHOULDERS
Upright Rows (EZ Curl Bar)
65x10
65x10

DB Military Press
40 lbs x 10

Shoulder Shrugs
135x10
155x10
185x10
185x10

-I think i'm going to keep Friday/Sunday as a Cleans/Shoulders day, i liked this.
-I was a bit pressed for time though, didnt have enough time to do as much as i would have liked (mainly in upright rows and DB military press) but not a bad day, happy with the 175x2.

Obsessivethrowa
04-24-2009, 08:56 PM
Workout (4/24/09) Chest/Triceps/Biceps

CHEST
Flat Bench Press
135x10
135x10
135x8

Incline Bench Press
115x6
115x8
115x7

Close Grip Bench Press
115x6
135x2
145x[MISS]

DB Bench Press
50 lbs x 8
50 lbs x 6

DB Incline Bench Press
40 lbs x 8
40 lbs x 6

DB Flies
10 lbs x 10 [Explosive]
12.5 lbs x 10 [Explosive]
15 lbs x 10
15 lbs x 10

BICEPS
Preacher Curls (EZ Curl Bar)
55x10
50x10
45x10
45x10

TRICEPS
Headbangers (EZ Curl Bar)
45x10
45x8

One Arm DB Triceps Extension
15 lbs x 10 [Right]
15 lbs x 8 [Left]
15 lbs x 8 [Right]
15 lbs x 6 [Left]

Also a good solid 10-15 minutes of core work :)

-Good workout, i'm very happy with my 135x10,10,8 bench. The best i've ever done
-Ever since i've really started being consistent with my workouts i can feel myself getting stronger, and i can see it in my lifts. Very Satisfied, but still nowhere near where i want to be