3/5/14 Attempt at Upper
BTN Power Jerks
That was it. I was just too tired and unmotivated to do anymore today. Didn't get very much sleep last night and worked from 5am - 6:30pm today almost straight. Have an hour and a half break in the morning at work that I am going to get in some more upper work then try to throw tomorrow afternoon.
DB Flat Bench
sets of 10 working up to 90x10
Hammer Strength Incline 5x15
Pec Fly Machine with Max Pushups 4 sets
Lateral Delt Raises and Band Pullaparts x some
Got this in on a break in my morning at work. Nothing too spectacular. Just getting in some more work after last night's poor session.
3/7/14 Arms and Calves
Barbell Curls 5 sets
Incline Skull Crush 5 sets
Close Grip Bench 4x15
Lat Pulldown Curls 3x20
Seated DB Curls 3x10 per arm
Tricep Cable Giant Set 2x100
DB Hammer Curls 3 sets
Calf Raise Superset 5x10 seated, 5x10 standing
Trained Hard today with Thomas. This Bodybuilding style is tough but a great stimulus to the body that is something I normally don't do. Great to have a different experience. My mind just doesn't quite pick and pair exercises like his does.
Got out and threw in Hickory with Travis Gardner, Jeff Crouch, and Eric Frasure. It was a bit muddy so stones and weights weren't great, but hammer went awesome. Best it has ever gone. Hoping for some big PRs soon! New technique on WOB felt great - more fine tuning to come. Sheaf went very consistent and good as of late, until I broke a tine off my fork on one of the throws. Well...at least I was with the guy who made it (Travis) so he is taking it to fix. No sheaf in the mean time.
Threw a little bit, but was pretty beat up. 12lb shot went pretty good. HWFD wasn't the best ever but was definitely feeling beat up there. Then 23lb LWFD went very well. My thumb needs some rest haha
3/10/14 Lower Session
Depth Jumps 3x5
"Speed"Squats w/ 70lbs chain
295+chain x3 x3 felt kind of heavy and not too speedy. Could just be taxed from throwing past 2 days.
275+chain x2 w/ onyx mini added
decided i was too heavy for speed. dropped bar weight, started toying with some bands
225+chain+2 bands x2 x2
225+chain+3 bands x2 x2
225+chain+4 bands x1 x2
ended up with a mini, monster mini, onyx mini, and onyx monster mini (onyx bands from elitefts.com). Had the bands set up interesting too...had them double wrapped around the bottom rack support for a little more tension with how I had it setup. Next time going to just start with more band.
Snatch Grip High Pulls
255x3 x5 from a 1.5" deficit. Hellooooo Hamstrings
Band Pull Throughs 3x10 average band
Abs x little bit
Hammer Winds x few
- Abs were smoked from hammer on Saturday and the throwing yesterday. Wanted to get some WOB practice in but had a new potential client (Now NEW client! Woo!) show up early. Pretty solid day. Really nice to train in the garage with the weather today.
Deads w/ 100lbs added band tension at top (short light bands)
45-Degree Back Raises
Upright Leg Curl 6x8 per leg adding wt each set
Standing Ab Wheel 3x6
150lb db's x 2 trips, first double the second
Decent day. Went pretty quick through this and it was good to get in some things I have done in a while.
3/13/14 Throws - Everything nice and easy with how beat up I am. Not too much strain. Didn't measure any throws today.
12lb shot x ~12 throws in different stances.
WOB (48lbs) x ~20 throws
WFD for about 5 1-spin and 10 to 15 2-spin. Very easy.
So missed logging this entire past week. Had a rough week with a lot of external factors playing into things. Nothing all to exciting to report, took a few throws, no exciting lifting, and pulled out a PR seated box jump to 46". But time to try to get back on track.
Sunday 3/23/14 Oly Lifts and Some Throws
High Hang + Low Hang Snatch
185 x1 (80%)
High Hang Clean + Low Hang Clean + Jerk
245 x1 (80%)
Snatch Grip High Pulls off 2" Deficit
185x3 felt real solid
Pullups 25 total reps
Some Shot Put throws and drills
3/24/14 Week 1 Day 1 New Squat Program
340lbs (80%) for 6x2
290 (80%) for 6x2
275 (80%) for 3x2
Snatch Grip Sotts Press
Some rotational abs.
Weight for Height Pracitce (48lbs)
10 out of 10 first throws clearing 12'!!! Best WOB practice ever. Some probably clearing 14' Let's just hope this carries over to the games!
So going to try out a new squat program that is very high volume. Normally done for just back squat or front squat, but I am going to try both at the same time. Crazy I know but heck if I get strong legs out of it?!?! Just going to need to stay up on recovery. Program is 3 days a week, and I am going to back squat first followed by front squats. Be interesting to see where this leaves me in 6 weeks. Also going to do it for the bench as well but literally cut the number in sets in half. Should work half as good right?! We'll find out. If it works - great. If not...well then I know it doesn't work haha
A Week's Worth of Catch-Up
Wednesday 3/26/14 Week 1 Day 2 Squat Program
340x3 6 sets
290x3 6 sets
Semi-Stiff Leg DLs
315x5 3 sets
bunch of sets of 10 until almost vomit
same as leg curl
2 sets of down and back the hallway at work
- ended up waaaay too much today. was destroyed the next 2 days. Need to be smarter
Friday 3/28/14 Week 1 Day 3
340x2 6 sets
290x2 6 sets
275x2 3 sets
Seated Rows 5x10
Close Grip Pulldowns 5x10
GHR Situps 3x10
Sunday 3/30/14 Birthday Throwing and Oly Lifts
nothing spectacular. to note. took an hour break and was bored so oly lifted...
Low Hang Snatch
98 no misses. booyah. some of the best snatches I have ever done. all solid.
Low Hang Clean + Jerk
130 close miss on the jerk
Solid lifts today. Original plan was to go for 90/117 but it was feeling good.
Monday 3/31/14 Week 2 Day 1
340x4 6 sets
290x4 6 sets
That was it, had to stop to train a client, but hour later hit the Caber for 8 walks/turns. Fun stuff. This squat program hit a whole new gear today. Gunna be tough. Fronts following the backs was probably not the brightest idea...oh well here goes nothing!