Results 1 to 13 of 13

Thread: Training journal of a shot putter

  1. #1
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16

    Training journal of a shot putter

    Hi guys,

    I'm new on this forum, but definitely not new with working out. I'm training for six years now.
    I'm Remco, 22 years old and I'm from the netherlands. My main sport is Shot put(athletics), i'm the silver medallist of 2014 and the bronze medallist of 2015.
    A big part of my training for the shot consist out of lifting, but everything is sport specific. So my bench isn't powerlifting wise, but it is with a bounce for maxing out the power impulse.

    Currently my program looks like this:
    Monday: Legs + sprinting
    Tuesday: Upperbody + throwing
    Wednesday: Legs
    Thursday: Upperbody + throwing
    Friday: Legs
    Saturday: Upperbody + throwing
    Sunday: Rest

    PB's
    Squat: 210kg/463lbs
    Bench: 162,5kg/358lbs
    Deadlift: 230kg/507lbs
    Powerclean: 150kg/330lbs
    Behind the neck pushpress: 150kg/330lbs


    __________________________________________________ ___________

    Tuesday 7 april:


    Bench press:
    5x147,5kg/325lbs
    5x150kg/330lbs(PB)
    3x152,5kg/336lbs(=PB)
    2x155kg/342lbs(=PB)
    1x155kg/342lbs

    Paused Bench press with chains:
    5x100kg + chains
    1x120kg + chains
    1x120kg + chains
    5x100kg + chains


    Spoon presses:

    8x20kg
    8x25kg
    8x30kg

    __________________________________________________ __________
    Wednesday 8 april:

    Explosive Hang Powerclean(From the hips without legdrive):
    3x100kg/220lbs
    3x110kg/243lbs
    3x120kg/265lbs
    3x120kg/265lbs
    3x120kg/265lbs

    BoxSquats:
    5x140kg/309lbs
    3x160kg/353lbs
    2x180kg/397lbs(PB)
    1x200kg/440lbs(PB + 15kg)


    _________________________________________________________________________________

    Friday 10 april:

    SQUAT:
    5x180kg/397lbs
    3x190kg/419lbs
    2x200kg/440lbs
    1x205kg/452lbs


    Chest supported row:
    12x50kg
    12x50kg
    12x50kg

    Fatgrip Curl:
    10x15kg
    10x15kg
    10x15kg
    Last edited by Remco51092; 04-11-2015 at 05:04 AM.

  2. #2
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    Sunday 12th of april:



    Bench press:
    5x145kg
    3x150kg
    2x155kg
    1x160kg
    0x165kg

    Military press:

    5x70kg
    3x80kg
    1x90kg
    1x92,5kg

    Haven't done MP for over a year, so i was quite happy that i was still able to lift above 90kg
    Last edited by Remco51092; 04-12-2015 at 06:09 AM.

  3. #3
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    Monday 13 april:





    Squat:
    5x180kg
    4x185kg
    4x190kg
    2x192,5kg
    2x195kg
    1x200kg

    Hipthrust:
    10x100kg
    10x120kg
    10x140kg

    My knees bend to much to the inside while squatting, so I narrowed the stance a bit during workout.
    Have to find an optimal solution. Also started doing hipthrusts again to work on my hip activation as well.

  4. #4
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,588
    Strong numbers. Welcome to the forum.

  5. #5
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    14 april:



    Bench press:
    5x130kg
    4x135kg
    3x140kg
    2x145kg
    2x150kg
    1x155kg
    1x160kg

    MP:
    5x75kg(PB)
    3x82,5kg(PB)
    1x87,5kg

    Incline dumbbell press
    8x45kg
    6x50kg
    4x55kg

  6. #6
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    Quote Originally Posted by tom183 View Post
    Strong numbers. Welcome to the forum.
    Thanks bro

  7. #7
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    Today was a restday for me!
    Just wrote some stuff for my master thesis and afterwards I went for a walk in the sunny weather. Before I went to the gym to work there, haha.

    However I post a comment to show you this



    Here are two throws from yesterday's shot put practice!

    The first throw is a partial movement with my left leg almost completely straightened. The shot landed in this throw after 16,25m
    The second throw is my full glide! It wasn't a good throw technically, but it landed after 16,90m which is in a practice quite far for me. I normally throw +1m on my training throws in a competition Grin

  8. #8
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    16th of april:

    Hang Powerclean
    5x120kg
    3x125kg
    2x130kg
    2x135kg
    1x140kg

    Kept the weight a bit low, due to an injury I suffered 10 days ago while competing at the highland games. Someone threw a hammer on my shin. I can do everything without pain, but mentally I was weak

    Safety Bar Squat
    5x155kg
    4x165kg
    3x175kg
    2x185kg
    1x190kg(PB)
    1x192,5kg(PB)

    The 192,5kg SBS and the 140kg Powerclean are on this video:


    After those to main exercises I did 5 sets of 12 rep Cable pull through

  9. #9
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    For the people interested in following me more than only here!
    I just made a athlete page on Facebook, gonna post pictures of my workouts and foods there. Videos and logging ofcourse here

    https://www.facebook.com/RemcoShotput

  10. #10
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    17th of april:

    Today I set two PB's!
    I improved my bench PB with 0,5kg but it was 2 years old! So i'm finally pressing constant 160kg easy! Today I did a solid easy 161kg and a grinder on 163kg!

    Now the road is free for getting real pbs again

    Bench press:
    5x140kg
    3x145kg
    2x150kg
    1x157,5kg
    1x161kg
    1x163kg(PB)


    OHP:
    5x75kg
    3x80kg
    2x85kg
    1x90kg
    1x95kg(PB)
    1x100kg(PB)

  11. #11
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    video of the 100kg overhead press


  12. #12
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    19th of april:

    Powerclean:
    5*120kg
    3*125kg
    2*130kg
    1*135kg
    1*140kg
    1*142,5kg

    Deadlift:
    1*190kg
    1*205kg
    1*215kg

    Safety bar squat:
    5*165kg
    3*175kg
    2*185kg
    1*195kg(PB)
    https://youtu.be/CZK3QpTpdqI
    Last edited by Remco51092; 04-19-2015 at 05:21 AM.

  13. #13
    Wannabebig Member
    Join Date
    Apr 2015
    Posts
    16
    20 april 2015:

    Shot Put:
    8x Standing throw(7,26kg)
    8x Standing throw with jump(7,26kg)
    8x Short glide(7,26kg with block, 6kg with jump)
    4x full glide with block(7,26kg)
    10x full glide with jump(7,26kg en 6kg)


    Strength:

    Bench press:
    3x145kg
    2x150kg
    1x155kg
    1x157,5kg
    1x160kg

    Jerk: 5x100kg
    3x110kg
    2x120kg
    1x130kg

    Incline dumbbell press:
    5x55kg
    Then I quited because my shoulder was to tired to continue safely

Similar Threads

  1. Hot Shot's journal
    By Hot Shot in forum Member Online Journals
    Replies: 27
    Last Post: 01-05-2006, 02:06 PM
  2. Hot Shot training journal
    By Hot Shot in forum Member Online Journals
    Replies: 6
    Last Post: 07-21-2004, 03:32 PM
  3. Hot Shot training journal
    By Hot Shot in forum Member Online Journals
    Replies: 31
    Last Post: 01-18-2003, 11:45 AM
  4. Hot Shot training log
    By Hot Shot in forum Member Online Journals
    Replies: 91
    Last Post: 03-06-2002, 07:05 PM
  5. Confession!
    By sarid in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 07-17-2001, 05:01 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •