5/29/12 - squat / bench
1.46 mile warmup on stationary bike
squats- bar x10, 135x10, 225x5, 315x5, 365x5, 385x5, 405x5, 435x5
bench- 135x12, 225x5, 275x5, 295x5, 315x5x2
rdl- 225x10, 275x10, 345x10
dips- bwx10, +mini band x10, +2 bands x10
macros = 42/220/246 (p/c/f) 2473cals
5/30/12 - throws: hammer/lwfd
*1 wind x4, best of 92
*2 wind x1, hammer broke
*full x10-12, best of 77
macros = 56/176/246 (f/c/p) 2194cals
6/1/12 - lifting: deads/ohp + throws: stones/wfd
am weight= 275.4
push press- 95x10, 135x8, 185x5, 205x5, 225x5, 255x5x2
deads- 135x10, 225x5, 315x5, 405x5, 515x5
pullups- bw x10x3
rows- 275x8x2, 325x6
*step over x4-6
*full spin x 4-6
*1 turn x6-8
*full x6-8, best of 74
decent weight session, meh throws session..
macros = cheat meal at lunch, lots of pizza
6/2/12 - throws: stone/wfd/hammer
*step over x8-10, best of 42
*full spin x8-10, best of 52
56# wfd x8-10, best of 44
28# wfd x8-10, best of 83
*1 wind x3, best of 98
*2 wind x4, best of 114
*3 wind x8-10, best of 117
lots of new things today. First with the stones, working a more active block, pulling in hard with that left arm. Hit a couple of them good and felt how it translates. On wfd, I finally felt the drive to zero. After the first turn I sink and push my hips hard, this accellerates the weight down to zero and gets an even bigger explosion for the sprint. Did the same thing on the finish. Was hitting 41+ with less effort and a huge toss at 44' to finish off hwd. Same thing with lwd, but much faster. Need lots more reps to make this consistent. Hammer felt good, getting a good explosion and pop. Learning how to drop my hips faster and "chop" the ball down to accellerate it off my right side. Big things to come soon.
On a side note, started throwing at 630am, finished at 930a. Breakfast before throws was 2 scoops whey, 2 bananas and I sipped a 32oz gatorade diluted into a gallon of water throughout the throws session. Also took 400mg caffeine. This was a great throws session so I wanted to make a note of the nutrition going into it.
macros = 62/153/270 (f/c/p) 2193cals
6/4/12 - conditioning
rode my MTB 14 miles into work, took about 50-55mins with traffic. nothing serious here, but it felt good to get my lungs working
macros = 56/156/248 (f/c/p) 2108cals
sunday 6/3/12 = 68/160/241 (f/c/p) 2212cals
6/5/12 - lifting: squat/bench & throws: Lhammer
am weight= 270.8lbs
squats- 135x10, 225x5, 315x3, 365x5, 405x5, 455x1x2
bench- 135x10, 225x5, 275x3, 315x3, 365x1, 315x5, 325x3
dips- +efs mini x10, +2 mini x10x2
GMs- 225x10, 275x10x2
meh, decent sesh I suppose. Energy was low, still getting used to the whole morning workout thing. Switching back to my old training protocol as it was much more enjoyable and yielded great results last year when I was dieting. Will be working up to a heavy single, then droppign down to 85-90% for a copule sets of 3-5 before moving on.
*1 wind x6, best of 93'
*2 wind x7, best of 111'
*3 wind x5, best of 116'
lots more in the tank. Was working on driving my knee as the ball is moving left, then dropping my hips hard as the ball is coming around my right side. Started getting nice and loose and my spray tack kept giving on me. Lost the hammer 4 times and quit. Do not use the locktite spray tack, stick with 3M 77 spray if you're going that route
macros = 58/174/244 (f/c/p) 2158cals