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Obsessivethrowa
10-01-2009, 10:35 PM
Hi everyone I'm Conor, i attempted a journal a while ago but couldnt keep up with it because of my season, hoping that i can keep up with this one and record my progress as i try to get some big gains in my lifts

I throw shot and disc in highschool, im a senior and the indoor season starts in december. my PRs are 50'8" (shot) and 144'7" (disc) and by the end of the outdoor season i'm aiming for 57' (shot) and 175' (disc).

I'm also just starting a new lifting regiment and i just ordered some new supplements that i'm pretty excited about.

Here are my numbers right now:
5'11" 177 lbs
Squat 315x1
Dead 315x4
Clean (hang) 185x2
Bench 185x1 - Bench needs some serious help if i want to hit 57'.

My goals for December 1st: (yes i realize some may be pretty ambitious)
185 lbs
Squat 325
Dead 355
Clean 205
Bench 205

My new routine is still kindof a work in progress, but right now it consists of each week being 3 days of lifting (legs, lower back -- chest, bi, tri -- shoulders) 2 days of cardio / boxing, 1 day of throwing, and 1 rest day.

Ok so i started the new routine today, here's what i did for legs

Workout 10/1/09 (legs)

Squats:
135x10
185x10
225x8
255x6 (x3)
245x6
225x8

Plate loaded squat press (not counting w/e the weight of the platform is)
90x10
180x10
290x10
290x8

Deadlifts:
135x10
225x8
245x8
275x6

Total Time about 1:10

Pretty exhausting workout, I really didn't feel that great but my legs definitely got a hell of a workout, excited to see how i fare against this routine next week.

Harris
10-02-2009, 05:38 AM
Your throws probably benefit a lot from those strong legs of yours, but you really need to improve your numbers on the push exercises (bench press, etc.) if you want better throws overall. Your goals seem to be very realistic. Just keep working at it.

Obsessivethrowa
10-03-2009, 12:52 PM
Thanks Harris, i really appreciate that :)

workout 10/2/09 (shoulders)

DB military press
40x10 (x2)
45x8 (x2)

Hang Cleans
135x8
155x6
175x1

Upright rows
65x10
75x8 (x2)

Shrugs
135x20
185x15
225x10
275x5 (x2)

DB Front raises
15x10
20x8
25x6

DB Side raises
15x8
20x6
25x4

Ive been pretty lax about my hang cleans in the last month, and it's really starting to show when i do them, nowhere near where i used to be. I've gotta start doing a better job with that.

Overall, pretty good workout, finished off with crunches

Obsessivethrowa
10-03-2009, 01:05 PM
workout 10/3/09 (chest and arms)

Bench press
95x10
135x10
145x8
155x6
165x4 (x4)

Incline bench press
115x8
135x6 (x2)

DB bench press
50x10
55x8 (x2)
60x8

DB incline bench press
45x10
50x8 (x2)

Chest press machine (to really focus on the main muscles and not worry about stabilizing)
90x10
100x10
120x10

Flies machine
90x10
120x8
120x6

DB flies
20x10
25x8 (x2)

DB Bicep curls
15x10
20x8
25x6
30x4
35x2

Bicep curls (21's) 45 x 2 sets

Overhead one-hand DB tricep extension
15x10
20x8
25x6

Two hand
40x10
35x15

Felt great with the bench and DB bench, biceps and triceps still a bit tired from 3 days ago, all in all a great workout

again finished off with crunches

Obsessivethrowa
10-05-2009, 09:11 PM
workout 10/5/09 (legs)

Squats
135x10
185x10
225x8
245x8
255x6 (x2)

Plate Loaded Squat Press
90x10
180x10
290x10
340x8

Deads
135x10
225x8
275x6

Exhausted. Normally have more than 4 days of rest between legs days, but other than that, pretty good. I focused on going lower than normal on my squats. Really gonna feel it in the morning. Kinda skimped on deads, i was really tired.

Finished with some core exercises.

Obsessivethrowa
10-07-2009, 10:31 PM
workout 10/7/09 (shoulders)

DB Military press
45x8 (x3)
40x8

Hang Cleans
135x10
145x8
155x6

Upright Rows
65x8
75x8
85x6

Shrugs
135x20
185x15
225x15
275x10

DB Front Raises
15x10
20x8
25x5

DB Side raises
15x10 (x2)

finished with core

i feel a great deal better with my cleans, despite my numbers being pretty much where they have been.

Obsessivethrowa
10-08-2009, 09:38 PM
workout 10/8/09 (chest and arms)

Bench Press
bar x 10
135x10
145x8
155x6
165x4 (x2)
170x4
155x6

Incline Bench Press
115x8
135x6 (x2)

DB Flat Bench Press
50s x10
60s x8
65s x5

DB Incline Bench Press
40s x10
45s x8
50s x8

DB Flies
12.5s x15 (explosive)
25s x10 (slow)

Concentration curls (R then L)
15s x 10
20s x 8
25s x 6
30s x 4
35s x 2

Negative Curls (R then L)
40x5 (9 seconds top to bottom)

Barbell Curls (21s) 45x2

Tricep Extensions (1 arm)
15x8
20x6
25x4
30x2

2 arm
40x10
35x10

Headbangers
45x10
45x8

Great workout, again felt great on bench and db bench. Never done 65 lb dumbbells before so i was pretty satisfied about being able to get 5 reps after a lot of bench already. Arms are KILLING me. finished with core.

Obsessivethrowa
10-13-2009, 09:30 PM
workout 10/13/09 (shoulders)

total time: 1:45

DB military press
40s x10
45s x8
50s x6
40s x10

Hang Cleans
135x10
145x8
155x6 (x2)
165x6

Upright Rows
65x10
75x8
85x6 (x2)

Shrugs
135x20
225x10

Front Raises (R then L)
20x10
25x8

Side Raises
20x8
25x6

Inverse Flies
70x10
90x8

Felt pretty good with cleans, but shrugs felt awful. Bench tomorrow, pumped.

tomv
10-14-2009, 04:00 AM
G'day Mate,

I don't know much about the sport myself but Dan John, a man who has authored quite a few articles and is a very good masters thrower himself writes a bit about training for it. You may find that interesting.

Obsessivethrowa
10-14-2009, 09:02 PM
Thanks man, i'll be sure to check that out.

workout 10/14/09 (chest and arms)

flat bench press
barx10
135x10
155x10
175x5
185x2 (x4) - Felt REALLY good about this, 185 was my previous max.

DB flat bench
50s x10
55s x8
60s x8
60s x6

Close grip bench
95x10
115x8
135x4

Decline bench
115x10 (x2)
135x7 - went til failure

Biceps - standing concentration curls
25s x10 (x4)
30s x8

Triceps - Overhead extension
[1 arm] - R then L
15x10
20x8

[2 arms]
50x8

SO excited about bench, my previous max (granted this was a while ago, but its still nice to see the progress) was 185x1, and it was pretty ugly. I was repping them out today, i really felt good. I feel as if i might be able to get 200x1, i may try next week or the week after.

Coke
10-16-2009, 08:39 AM
Doing awefully good man, especially at such a young age.

Obsessivethrowa
10-16-2009, 07:31 PM
thanks a lot Cocoa, much appreciated :)

Obsessivethrowa
10-18-2009, 05:26 PM
workout 10/18/09 (bench)

So what i'm trying is every other bench day will switch between flat bench and incline bench, a friend says its working well for them so i'm going to test it out.

Last chest session i did flat / db flat / flat close-grip / decline

Today
Incline Bench press
115x10
135x8
145x6
155x4
175x2

Incline DB Press
50s x10
55s x6 (x2)
60s x5

Rows Machine (dont know weight of each number)
8 x10
10 x6 (x2)

Biceps
Standing concentration curls
25s x10
30s x8

Barbell Curls
55x12 (x2)

Triceps
DB Overhead extensions
[1 arm]
25x8

[2 arm]
40 x10 (x2)

Finished with crunches. Im feeling pretty good about my progress overall. My bench really seems to be taking off. I was happy with the 155x4, let alone the 175x2 hehe :)

Legs tomorrow, can't wait.

Obsessivethrowa
10-19-2009, 09:02 PM
workout 10/19/09 (Legs)

Squats
135x10
185x10
225x8
255x6
275x4
295x2

Deadlifts
135x10
225x8
275x6

Plate Loaded Squat Press
200x10
290x8
380x6
430x4

24" Box Jumps x 20 (x2)
24" 1 Leg Box Jumps x 10 (x2)

Calf Raises w/ DBs
40s x 40 (x2)

Leg Extensions
190x12
170x10

Leg Curls
110x10
130x8

Best legs workout I can ever remember having, felt phenomenal on the squat press, really gonna feel it tomorrow morning :)

Coke
10-20-2009, 11:58 AM
Big efforts back-to-back dude.

Obsessivethrowa
10-25-2009, 09:14 AM
Haha yeah man, it really wiped me out. Did shoulders the day after as well but I forgot to post it.

Anyways,

workout 10/24/09 (chest and arms)

Bench Press
135x10
155x8
185x2 (x2)
165x5

DB Flat Bench Press
50s x10
60s x8
65s x7
70s x4

Close Grip Bench Press
115x10
135x4 (x2)

Biceps
Standing Concentration curls
25s x10 (x2)

21s with 45 lbs (x2)

Triceps overhead extensions
[1 arm]
20x10
25x8

[2 arm]
50 x6 (x2) [behind head]
50 x8 (x2) [in front]

I think I went up to quickly in bench, I should have gone to 175 first, but oh well. Felt really good with DB Bench, never gone above 65s before, and i kinda blew that out of the water.

FEELIN' GOOD :)

Obsessivethrowa
10-31-2009, 08:33 AM
workout 10/27/09 (legs)

Squats
135x10
185x10
225x10
255x8
275x6
295x4 (x2)

Deadlifts
135x10
225x8
315x5 [New Personal Best]

Then I drilled my knee on a box jump and took the rest of the day off :D

Felt really good with the squats and deads though, i haven't been up this high in a long time.

Obsessivethrowa
10-31-2009, 08:37 AM
workout 10/30/09 (shoulders)

DB Military Press
45s x10 (x3)
50s x8

Hang Cleans
135x10
145x8
155x6
165x6

Power Cleans
175x4

Upright Rows
85x8 (x3)

Front Raises
20s x10 (x2)

Side Raises 20s x8 (x2)

Feeling pretty good with cleans

Coke
11-01-2009, 11:05 AM
Session(s) are very nice in here guy, make no mistake.

Obsessivethrowa
11-02-2009, 08:17 PM
workout 11/2/09 (flat bench and arms)

Bench Press
135x10
155x8
165x8
165x7
165x6
175x4

DB Bench Press
50s x10
60s x7
65s x4

Close Grip Bench Press
95x10
115x10

Biceps
Standing Concentration Curls
30 x10 (x2)
25 x8 (x2)

Negative Bicep Curls
40 x5 (12 sec reps)

Tricep Extensions
[1 Arm]
20 x10 (x2)

[2 Arm]
50 x8 (x2)
40 x8

Headbangers
65x12

Obsessivethrowa
11-04-2009, 06:48 PM
workout 11/4/09 (legs)

Squats
135x10
185x8
225x8
255x6
275x6
275x4

1 Leg 16 inch step ups w/ barbell [R and L]
135x10 (x3)

Deadlifts
135x10
225x8
275x6

Plate loaded Squat press
210x10
410x6

Going to start to incorporate 1 leg step ups and squats into my legs routine. So far i'm really liking them, felt pretty good today. Still recovering from banging my knee last week :)

tomv
11-05-2009, 02:17 AM
Your training is looking solid mate, how do you find it's helping your throwing? How's the diet?

Obsessivethrowa
11-07-2009, 07:28 PM
I have not had any throwing sessions for about a month, but I will be having one tomorrow, I'll post how I did when I get back. I feel like I'm ready to unleash a few mid-50's :D

The diet is the one thing that I always tend to overlook in the training process. The only thing that i have any sort of regulation is is on supplements - Whey protein shake with ~43 g protein, 10 g creatine, 10 g L-Glutamine, electrolytes, and a vitamin and mineral mix. I'll have one right when I'm finished with my workout, and occasionally on rest days.

Actually, if you have any suggestions on diet, preferably something easy to follow, or if you know of a good, not too complicated thread regarding diet, I'd be very appreciative.

tomv
11-07-2009, 09:01 PM
http://www.tmuscle.com/free_online_article/sports_body_training_performance/do_this_not_that

I liked this article.

Obsessivethrowa
11-08-2009, 08:55 PM
Threw a couple around 48-50 ft today, which i'm very happy with considering I haven't had a throwing session in a little while. Threw with some teammates, so pumped about the indoor season

Obsessivethrowa
11-09-2009, 04:41 PM
workout 11/9/09 (legs)

Starting intensive 3 week program, indoor season starts Nov. 30th.

Squats
135x10
185x10
225x8
275x6
275x4 (x2)

1 Leg 16 inch step ups [R and L]
135x10 (x2)
155x10

Deadlifts
135x10
225x10
315x7 [New PB]

Calf Raises w/ Barbell on guided track
135x30 (x2)
155x30 (x2)
175x30 (x2)

Box Jumps (24")
[2 Legs] 20 reps (x3)
[1 Leg] 10 reps
[1 Leg] 5 reps

Box Jumps w/ Running Start (~48")
10 reps

felt pretty good, going to feel it in the morning.

Coke
11-09-2009, 07:56 PM
Great workout man, props on the effort(s)

Obsessivethrowa
11-10-2009, 08:52 PM
workout 11/10/09 (chest and arms)

Bench Press
bar x20
135x10
155x8 (x5)

DB Bench Press
50s x10
60s x8
70s x5

Close Grip Bench Press
115x6 (x2)

Standing Bicep Curls
30s x10
30s x8
25s x8

Negative Bicep Curls
40s x6 (10 seconds /per)

Standing 21s
45 x [21] x 2

Tricep Extensions
[1 arm]
20s x10
25s x8
[2 arms]
50s x10

2 Arm Flat Bench Tricep Extension ( I made this name up I dont actually know what it's called. :D )
50 x 20 (x2)
60 x 20 (x2)

Skullcrushers
45 x10 (x2)

Obsessivethrowa
11-11-2009, 09:52 PM
workout 11/11/09 (shoulders)

DB Military Press [minimal rest]
45s x10
45s x8
45s x6

Hang Cleans
135x10
155x8
165x6
135x12

Upright Rows
85x8 (x3)

Barbell Shrugs
135x20
185x20 (x2)

DB Flies (threw them in today, didn't get them yesterday)
15s x10 [to the floor]
20s x10 [to the floor]

DB Front Raises [R and L]
20 x10 (x2)

DB Side Raises
20 x8 (x2)

I think I am going to start adding some back in on my shoulders days, I need more back in my schedule and my shoulders days are short anyways.

Coke
11-12-2009, 09:50 AM
The back and traps seem to be in synergy and work together, it would be a smart thing to start combining them, at least for the most part.

Good consecutive workouts bro.

Obsessivethrowa
11-16-2009, 09:35 PM
workout 11/15/09 (incline bench + arms)

incline bench press
115x10
135x8 (x2)
135x6

DB incline bench press
50s x10 (x2)
55s x8
60s x6

standing bicep curls
25 x10
30 x10

21s (45 lbs) x2

1 arm DB tricep extensions
20 x10
25 x8

2 arm DB tricep extension, lying down
60 x30
70 x30
80 x25

I'm also trying to get some sprints in every weekend, today I did four 55 meter sprints, felt good.

Obsessivethrowa
11-16-2009, 09:58 PM
workout 11/16/09 (LEGS)

Squats
135x10
185x10
225x10
255x6
275x4
300x4 - Felt really good here, i havent been up past 295 in months, so im very happy about this.

Deadlifts - Took it a little light today, still feeling it in the hamstrings from yesterday.
135x10
225x10
275x8

16" 1 Leg step ups w/ barbell
135x10 (x2)
155x10

Plate Loaded Squat Press
200x10
400x8 (x2)
400x10 - Gonna feel that in the morning, for sure :)

24" Box Jumps x20 (x3)

Also did a lot of explosive jumping plyo's, best legs day i have had in a while.

New goal - the season starts in 14 days, I want 10 more lbs of muscle by then. :D wish me and my crazy ass luck!

so, shooting for 190. we'll see how it goes....... (I do realize that this will definitely not happen, but I would still be very happy with 185)

Obsessivethrowa
11-17-2009, 04:41 PM
workout 11/17/09 (flat bench and arms)

Bench Press - Felt awful here today, I'd like to blame it on leaving my wrist wraps at home (I have some wrist issues from throwing shot and they really help out with the bench) but I know that can't be the only reason.
135x10
155x8
165x6
155x7
135x10

DB Bench Press - Interestingly enough, I felt great with this today... ?
55s x10
65s x8
70s x5 [New PR] (Up one rep)
[No rest] 50s x10

Bicep Burnouts (No Rest) with curling bar
[55x10, 45x10, 35x10, 25x10, 15x10, bar pulled down] (x3)

Standing concentration curls
25 x8

2 arm flat bench tricep extension
60x30
70x30
80x20 (x2)

WHY IS MY BENCH SO BAD? I squat 300x4, Deadlift 315x7, Hang Clean 185, and in comparison, I feel as though my bench is pretty pathetic, especially for the amount of time that I am at the gym.

So I need some advice, any advice, to help get my bench up.. Prior to 2 months ago I had been benching with a flat back (no arch) and no hip drive, I heard that I would see some big gains if i arched my back and had a hip drive with every rep, so I have been doing that since then. But I have not seen any significant gains. Any thoughts on this out there? Really any advice is greatly appreciated, I desperately need to increase my bench.

Thanks all - Conor

Obsessivethrowa
11-18-2009, 09:28 PM
workout 11/18/09 (shoulders + back)

DB military press
40s x10
50s x8
45s x8

Hang Cleans
135x10
155x8 (x2)
155x6
135x10

Upright rows w/ barbell
65x10
85x10 (x2)
95x8
65x10 (x3)

1 arm DB snatches [R then L]
60 x6
70 x5

DB Raises
[Front]
20s x10 (x2)
[Side]
20s x8 (x2)

DB Row on bench
60 x10 (x2) (R and L)

Row Machine
[1 arm]
4x10 (x2)
[2 arms]
9x10

Workout was rushed and I had to cut it off short :( I still wanted to do lat pulldown and some more rows. I'll get it next time.

Obsessivethrowa
11-21-2009, 05:23 PM
workout 11/21/09 (bench + arms)

I threw in some back exercises today since my last shoulders/back day got cut off.

Tried to switch up what i did for bench, i'm looking for anything that will get my bench up and i figured switching it up to catch my muscles off guard could only help.
Flat Bench - I did all sets as explosively as I could
135x10 (x3)

Clap Push ups x10 (x3)

DB Flat Bench
55s x10
65s x8
70s x4
50s x10

Rows (machine) - Not sure what the weight on the machine is, just goes by random number values.
[1 Arm]
5 x10 (x2)
6 x8 (x2)
[2 Arms]
10 x10 (x3)

DB Rows [R and L]
60 x10 (x3)

Lat Pull down - I have never actually incorporated these into my workouts on a serious level, i'm aiming to do them along with rows every shoulder and back day.
90 x10 (x3)

Bicep Burnouts
[55x10, 45x10, 35x10, 25x10, 15x10] (x2)

DB Tricep Extensions
[1 Arm] (x2)
20x10
[2 Arm]
40x20

2 Arm flat bench bench (w/ 1 dumbbell)
70x20 (x2)

Tricep Extension w/ cable - Again, don't know the actual weights for these.
6 x20 (x2)

Obsessivethrowa
11-24-2009, 09:04 PM
workout 11/24/09 (legs)

was a bit short on time today

Squats
135x10 (x2)
185x10
225x8
245x8
275x6

1 Leg Step ups (16")
135x10
155x8
165x6
185x4 - Really exhausting

Deadlifts
185x10
225x10
275x4 - Didnt feel too good here

Plate loaded squat press
200x10
290x8
380x6
430x8

Box Jumps (24")
20x2

Indoor Season starts on monday, REALLY excited. Gonna be doing about 2 hours of throws every day with about half an hour of lifting.

Coke
11-25-2009, 12:32 AM
Nice flow going on in here with the efforts bro...props, especially on the leg workout. Keep hanging tough with the bench, would like to see more of the shrug movement amongst the sessions.

Obsessivethrowa
11-25-2009, 10:15 PM
I used to incorporate it every shoulder day, but about a month ago it started to strain a muscle in my neck very near my ear, not sure what the deal is, but i have been laying off of them for a while, i'm going to start back up again soon, probably wont go above 185 though

Obsessivethrowa
11-29-2009, 11:24 AM
workout 11/27/09 (chest + shoulders + back)

Bench Press
135x10 (x6) [Explosive]

DB Bench Press
50s x10
60s x8 (x3)

Clap Push ups x10 (x3)

Hang Cleans
135x10 (x2)
135x8

DB Military Press
40s x10 (x3)

Rows (Cable Machine)
[1 Arm]
4x12 (x2)
5x8 (x2)
[2 Arms]
10x10

Lat Pulldown
90x12 (x2)
110 x8 (x2)

2 Arm Tricep Extension
70 x 30
90 x 20

Last full workout day before indoor track starts. I won't be posting any more workouts here until indoor is over, although I will check back in every few weeks to post my throws and lifting progress every few weeks.

Wish me luck! Hoping to qualify for nationals in the first few meets. 53 feet.

Obsessivethrowa
01-07-2010, 08:01 PM
Update: 1 Month into the season.
Two meets so far: 48'2" and 47'10", I'm getting very consistent with high 40s and Im just waiting for that big 51 or 52 footer.

Lifts:
Bench: 185x2
Squat: 315x4 [New PR]
Deadlifts: 315x10 [New PR]
Hang Cleans: 185x6 [New PR]


Big meet on saturday, hoping to throw well.

Obsessivethrowa
02-15-2010, 02:28 PM
Update: 2 and half months into the season
Current PR: 53'6" - I PRed by four feet a few weeks ago, which placed me at number 4 in the state, and qualified me for nationals :D

Current lifts"

Bench: 200 [New PR]
Hang Clean: 205 [New PR]
Squat: 335 [New PR]
Dead: 315x10

Current Weight: 185


I've definitely been getting stronger, and my technique is really coming along. State meet on saturday, hoping to hit 54 or 55. Also getting really excited for discus outdoors

Obsessivethrowa
03-21-2010, 08:50 PM
Recently maxed out at 225 1 rep for hang cleans. Now also around 190 lbs body weight. Outdoor season has just started, first meet on April 1st. Looking to lead the state's field in discus.