Background

I'm currently a thrower for the University of Maine. My main event has recently become hammer although in high school I excelled in the discus. I also high jumped in high school reaching a best of 6'4" even though I practiced the event once a week. I've been able to dunk a basketball since sophmore year of high school.

Stats
Height: 6'3"
Weight: 220lbs
Approximate Standing Vert: 28"
Approximate Two Foot Running Vert: 34"
Approximate One Foot Running Vert: 36"
Personal Best 16lb Hammer: 57.36m (as of 12/5/11)
Personal Best 35lb Weight: ~56' (as of 12/2/11)
Personal Best 2k Discus: 41.66m (as of 5/24/11)
Standing Broad Jump: 3.03m (as of 1/10/11)
Triple Bound Jump: 8.93m
30m sprint: 3.8 sec
Overhead 16lb Shot Throw: 53'10" (as of 8/5/11)
Goals (as of 10-17-11)

Fall 2011 (through December 16th)

Hammer: 71m with 5k
               66m with 6k
               58m with 16lb
               48.80m with 18lb (49.20m as of 11/15/11)

Discus: 43m with 2k

Weight Room:
              
               Back Squat: 335lbs below parallel for a single
               Clean: 255lbs for a single
               Snatch: 175lbs for a single (completed 11/29/11)
        

Updated Focus:
After rehabbing an SI joint injury for most of the summer, I am currently trying to regain strength in my lowerbody lifts as well as trying to get in some decent throwing volume to make up for lost throws this summer. I'm switching my focus from both discus and hammer, to just hammer now. I may throw discus during outdoor, but I'll probably hardly practice it as it detracts from both my technical work and recovery for the hammer. The plan is to first and foremost win the conference championship in hammer. By achieving this, I should hopefully meet my other big goal which is to qualify for the NCAA Eastern Regionals.

 

Good to have you on board.

Do you get some video of your competitions?

nice workout man but i'm confused, why 205 @ 3x6 on squat? That's extremely light considering your 1RM?

peace man

Here is the basic template although exercises are subject to change based on circuit training/throwing/medball work during the week to prevent overtraining in certain muscle groups

Day 1: Explosive Full Body Work (primarily shoulder work though as of now)
Push Press: build up to heavy triple (I'm possibly going to switch this up to heavy 3x3 after this 6 week block)
Back Squat: 3 sets of 6 reps-straight weight
Pull-Ups: reach a certain number of reps in as few sets as possible. currently at 25 and trying to get it in 3 sets before consistently moving to 30 reps etc
Lateral Raises/Rear Delt Flyes: 4 sets of 8 reps-shoulder supplement and trying to keep them healthy especially when I get back into heavy benching
Will be adding some form of cleans into this day after these next 5 weeks

Day 2: Rest of Upperbody Work
Flat Bench Press: 5/3/1 rep scheme
Bent-Over Rows: 4 sets of 8 reps-ramping weight
Incline DB Bench Press: 4 sets of 8 reps-ramping weight, will be switching to Incline BB bench when I head home because I don't have DBs or a gym nearby
Some form of rotator cuff circuit: 3 sets of 10 reps
Bicep Curls: 4 sets of 8-10 reps-slightly for getting swole's sake but mostly to strengthen the biceps to prevent a tear when throwing hammer (I've heard stories of it happening, there is a ton of tension in the arms while throwing)

Day 3: Heavy Lower Body day
Power or hang cleans: build up to heavy triple
Back Squat: 5/3/1 rep scheme
Good Mornings: 4 sets of 8 reps-straight weight
Split Squats: 3 sets of 8 reps per leg (not BSS, more like a stationary lunge with out lunging, just up and down motion)
Various Core exercises for 5 sets


Throwing 35lb weight/16lb hammer/2k discus 4 or more times a week
Conditioning/Med ball Circuits twice a week
Sprinting usually after throwing once or twice a week

This is how it is set up for the next 5 weeks as I try and build my strength base back up to where it was by the end of the summer before I slacked off for a bit and then got sick. After these 5 weeks, I might keep powercleans on day 3 as well as having them on day 1, or I'll cut the ones on day 3 and just keep day 1. Not sure at the moment.

Practice today was mostly medball throws and hammer turn drills to work on technique. I discovered that I have to throw shot at the meet on saturday. Something I haven't done in over a year much less with the heavier 16lb shot. Technique was really poor for what it used to be in high school but I'm only throwing it to score points for the team. Doing some foam rolling and stretching later tonight. Practice again tomorrow which will be mostly 35lb weight throws and then my day 3 workout.

Yeah, worst growing pains ever that entire winter. Didn't "grow" into my body though until freshman year of high school and then my athleticism just took off.

I feel you about the cold. I went to Michigan. Ann Arbor is cold as all get-out in the winter. Getting to practices or workouts suuuuucked when I didn't have a ride, and even sometimes when I did.

hope you have a greet meet tomorrow man, kills those events.

pc