Author Topic: The Road to 200' (Read 43319 times)

UMThrower · « **Reply #30 on:** December 19, 2010, 11:56:37 am »

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nice work, what is he in 9th grade?

Yeah. Unfortunately for him, he is well behind in the development of athleticism unlike my older brother and I. He spent much of his time in elementary and middle school sitting in front of a tv or computer unlike us who were always out playing basketball, biking, etc. I think the genetic potential is there, he just needs to work hard.

UMThrower · « **Reply #31 on:** December 19, 2010, 10:27:25 pm »

Today's Workout

Weighted Sit-ups: 4 sets of 12 reps-10lbsx12, 15lbsx12, 20lbsx12, 25lbsx12
Box Jumps: 3 sets of 3 reps to a height of 26"
Plate Twists: 3 sets of 10 reps per side-20lbsx10per, 25lbsx10per, 25lbsx10per
Hammer turn drills with 25lb and 35lb plates

Did some core work today because a) I need to and b) because I was bored not training today. I did the box jumps in between sets of weighted sit-ups. I know how much you hate box jumps, but the height is about the same height as my standing vert and I'm doing as more of an active recovery for my legs. Plate twists are a special strength exercise for hammer and the throws in general. Hammer turn drills went okay. Really wish I had somewhere to throw back home, but I'll have to deal with what I got for now.

UMThrower · « **Reply #32 on:** December 20, 2010, 03:05:34 pm »

Today's Workout

Back Squat: 4 sets of 6 reps-235lbsx4x6
Seated Military Press: 3 sets of 6 reps-85lbsx6, 95lbsx6, 115lbsx2
Pull-Ups: get 30 reps-8,7,6,6,5

Decided to just keep going on with the program after actually meeting the reps on the day 3 workout. Back squat felt kinda heavy at first but I just hammered through it and even did 7 reps on my last set with lots more in the tank. I kinda lost track of what set I was on. I know I did at least the 4 but I'm thinking I maybe did a fifth. Seated military press was interesting. I was expecting to be able to get 115lbs for 6 after how 95lbs went, but it wasn't there at all. Moving the weight down to 105lbs for the top set next week and just repping it out like crazy. Pull-ups went really well today. I did the first 3 sets before lifting and finish the last two off after I finished seated military press. Probably some core work and plate turn drills tomorrow. Day 2 workout on wednesday and it will be like the first time I've actually done the workout on its own day since I started this block.

UMThrower · « **Reply #33 on:** December 21, 2010, 11:54:17 pm »

Did some plate turn drills today out in the garage. Technique was pretty awful to start but got better towards the end. I'm hoping to really have the tech down smooth and balanced for when I get back to throwing at school. Also discovered yesterday that my weight is down to about 211lbs post work in shorts and muscle tee. Not good. Need to get up to 225lbs at about the same BF%. Lots of work to do although I figure once I get the rest of my upperbody work consistent, thats where I'll put on quite a bit of the mass because most of it is hypertrophy work.

UMThrower · « **Reply #34 on:** December 22, 2010, 03:53:59 pm »

Today's Workout

Flat Bench Press: 3 sets of 5 reps-135lbsx5, 155lbsx6, 175lbsx12

Bent-Over Rows: 4 sets of 8 reps-95lbsx8, 115lbsx8, 135lbsx8, 145lbsx8
Chest Flyes: 2 sets of 8 reps-10'sx8, 15'sx8
Barbell Curls: 4 sets of 10 reps-barx10, 55lbsx10, 65lbsx10, 70lbsx10

Solid workout today. I was kinda surprised with how many reps I got at 175lbs considering I haven't flat benched in a couple of months. That was a rep pr at 175lbs for me. Bent-over rows weren't amazing but its probably because I haven't done them in forever as well. Chest flyes was supposed to be incline barbell bench press, but with the way my anterior delts are building ahead of the rest of my shoulder complex, I decided against it for aesthetics and health reasons. I'm throwing in some barbell curls for aesthetics because my arms look quite small compared to my torso and legs and because I don't want to risk tearing a tendon from heavy shrugs, cleans, snatches, hammer throws etc.

adarqui · « **Reply #35 on:** December 23, 2010, 06:35:17 pm »

Quote from: UMThrower on December 22, 2010, 03:53:59 pm

Today's Workout

Flat Bench Press: 3 sets of 5 reps-135lbsx5, 155lbsx6, 175lbsx12
Bent-Over Rows: 4 sets of 8 reps-95lbsx8, 115lbsx8, 135lbsx8, 145lbsx8
Chest Flyes: 2 sets of 8 reps-10'sx8, 15'sx8
Barbell Curls: 4 sets of 10 reps-barx10, 55lbsx10, 65lbsx10, 70lbsx10

Solid workout today. I was kinda surprised with how many reps I got at 175lbs considering I haven't flat benched in a couple of months. That was a rep pr at 175lbs for me. Bent-over rows weren't amazing but its probably because I haven't done them in forever as well. Chest flyes was supposed to be incline barbell bench press, but with the way my anterior delts are building ahead of the rest of my shoulder complex, I decided against it for aesthetics and health reasons. I'm throwing in some barbell curls for aesthetics because my arms look quite small compared to my torso and legs and because I don't want to risk tearing a tendon from heavy shrugs, cleans, snatches, hammer throws etc.

congrats on the PR man, those bench pr's mean alot for throwers

nothing wrong with bicep curls, they protect the elbow from hyperextending etc.

pc!

UMThrower · « **Reply #36 on:** December 24, 2010, 04:57:27 pm »

Today's Workout

Power Cleans: build up to heavy single-175lbsx1, 195lbsx0,1, 205lbsx1, 225lbsx0x3 pulls
Back Squat: 3 sets of 5 reps-185lbsx5, 205lbsx5, 225lbsx5
Weighted Sit-Ups: 4 sets of 12 reps-15lbsx12, 20lbsx12, 25lbsx12, 30lbsx12

Pretty decent workout today i suppose. I haven't done power cleans in a long time so I did quite a few low weight sets with a mixture of pulls and actual power cleans. 205lbs isn't too bad for me considering I haven't done them in forever, but I should have been able to get 225lbs. I'm going to keep plugging away on them now for the next few blocks spending my warm-up time really working on technique and then doing a few sets at a heavy weight. It was the deload week for back squats so weights went down and were fairly easy. My hip flexor has been bothering me when I'm down in the whole under the heavy weights. It was nice to not have the issue today. My lower back was super tight today so rather than make it fell worse, I skipped the good mornings and did some weighted sit-ups which I needed to do anyways this week. I'd rather do them today then tomorrow. The weights were held behind my head compared to held in front of you (for those that don't know, it makes a huuuge difference). I have to work a few days next week, (long hours, on my feet all day, etc), so I'm obviously going to try and get my workouts in, but performance might be down a little bit.

UMThrower · « **Reply #37 on:** December 27, 2010, 02:12:37 pm »

Today's Workout

Front Squat: 3 sets of 6 reps-185lbs for all sets
Seated Military Press: 3 sets of 6 reps-85lbsx6, 95lbsx6, 105lbsx4
Bent-Over Rows: 4 sets of 8 reps-115lbsx8, 135lbsx8, 145lbsx8, 155lbsx8
Shrugs: 2 sets of 20 reps-185lbsx20, 205lbsx20 with max hold at the end of each set
Chopped some wood for our fireplace.

Workout went okay I guess, nothing felt spectacular and no crazy rep outs. Front squat felt kinda heavy, but not too difficult so I might go up to 205lbs next week. Seated military press sucked again today

I'm surprised how much strength I've lost in this exercise over the past 3 or so months considering the last month I've been doing push presses and push jerks fairly consistently. Rows went well and I am certainly capable of much more weight using the technique I'm using (yates style). I decided to add in shrugs to to work mostly on grip, but to also add some meat to my upperback. My lower and mid back are fairly developed for the rest of my body. My upperback has nothing. After I finished my workout, I was told I had to chop some wood for the fire place so that was a bit of a workout in itself and caused my lowerback to cramp up really bad from being bent-over. Possibly going snowboarding tomorrow for probably the only time of the season.

adarqui · « **Reply #38 on:** December 28, 2010, 04:36:30 am »

Quote from: UMThrower on December 27, 2010, 02:12:37 pm

Today's Workout

Front Squat: 3 sets of 6 reps-185lbs for all sets
Seated Military Press: 3 sets of 6 reps-85lbsx6, 95lbsx6, 105lbsx4
Bent-Over Rows: 4 sets of 8 reps-115lbsx8, 135lbsx8, 145lbsx8, 155lbsx8
Shrugs: 2 sets of 20 reps-185lbsx20, 205lbsx20 with max hold at the end of each set
Chopped some wood for our fireplace.

Workout went okay I guess, nothing felt spectacular and no crazy rep outs. Front squat felt kinda heavy, but not too difficult so I might go up to 205lbs next week. Seated military press sucked again today I'm surprised how much strength I've lost in this exercise over the past 3 or so months considering the last month I've been doing push presses and push jerks fairly consistently. Rows went well and I am certainly capable of much more weight using the technique I'm using (yates style). I decided to add in shrugs to to work mostly on grip, but to also add some meat to my upperback. My lower and mid back are fairly developed for the rest of my body. My upperback has nothing. After I finished my workout, I was told I had to chop some wood for the fire place so that was a bit of a workout in itself and caused my lowerback to cramp up really bad from being bent-over. Possibly going snowboarding tomorrow for probably the only time of the season.

ya well push jerks/push press have some assistance from the legs etc, i'd still expect seated military to not go "down" while making gains on push press/jerk, but, it's a very diff movement (minimal leg involvement, tension at weaker joint angles).. so include it in a bit more often.

sucks about the back, probably nothing, hope it's better tmw, snowboarding sounds fun.

pc

UMThrower · « **Reply #39 on:** December 29, 2010, 04:21:29 pm »

Today's Workout

Bench Press: 3 sets of 3 reps-145lbsx3, 165lbsx3, 185lbsx11

Pull-Ups: 25 reps-8,6,6,5
Chest Flyes: 2 sets of 8 reps-10'sx8, 15'sx8 (thumbs coming together to work upperchest more)
Rear Delt Flyes: 3 sets of 15 reps-5'sx15, 10'sx15, 12.5'sx15, 2.5'sx10
Barbell Curls: 4 sets of 10 reps-barx10, 55x10, 65x10, 70x10

Pretty good workout today. My first two working sets of bench press were paused on the chest each rep. Then on the top set I just went for it as usual. Absolutely annihilated my rep record at 185lbs. Probably could have grinded for a 12th rep if I really wanted to kill myself but I'd rather save it for another day. Pull-ups went okay i guess. First time I've done them during the week after bent-over rows so there was a bit off a drop off in performance but not too bad. Chest flyes went okay. Probably good to go up more weight next week. I learned a new way to do rear delt flyes and decided to try it out today. Seated on a bench you lean forward and relax your upperback, then almost row the weight up without tightening your upperback. Destroyed my rear delts pretty good so I think this one is here to stay. Barbell curls I intended to the go back down the weights but using a close grip but I started getting a wicked buildup of pressure in my sinus so I stopped not wanting to do something bad exerting myself too hard. It sucks because I've been sick again for about a week now although it isn't effecting me like the virus before thanksgiving did.

adarqui · « **Reply #40 on:** December 30, 2010, 12:59:46 am »

Quote from: UMThrower on December 29, 2010, 04:21:29 pm

Today's Workout

Bench Press: 3 sets of 3 reps-145lbsx3, 165lbsx3, 185lbsx11

Quote

Pull-Ups: 25 reps-8,6,6,5
Chest Flyes: 2 sets of 8 reps-10'sx8, 15'sx8 (thumbs coming together to work upperchest more)
Rear Delt Flyes: 3 sets of 15 reps-5'sx15, 10'sx15, 12.5'sx15, 2.5'sx10
Barbell Curls: 4 sets of 10 reps-barx10, 55x10, 65x10, 70x10

Pretty good workout today. My first two working sets of bench press were paused on the chest each rep. Then on the top set I just went for it as usual. Absolutely annihilated my rep record at 185lbs. Probably could have grinded for a 12th rep if I really wanted to kill myself but I'd rather save it for another day. Pull-ups went okay i guess. First time I've done them during the week after bent-over rows so there was a bit off a drop off in performance but not too bad. Chest flyes went okay. Probably good to go up more weight next week. I learned a new way to do rear delt flyes and decided to try it out today. Seated on a bench you lean forward and relax your upperback, then almost row the weight up without tightening your upperback. Destroyed my rear delts pretty good so I think this one is here to stay. Barbell curls I intended to the go back down the weights but using a close grip but I started getting a wicked buildup of pressure in my sinus so I stopped not wanting to do something bad exerting myself too hard. It sucks because I've been sick again for about a week now although it isn't effecting me like the virus before thanksgiving did.

sucks about being sick again, i hate that crap, luckily i havn't had anything in a while, hope it keeps up.. but ya i can see stuff going around everywhere.

UMThrower · « **Reply #41 on:** December 31, 2010, 10:55:05 pm »

No workout today due to work. (i'm on my feet all day, not really conducive to producing good results later in the day.) I'm heading to bed soon so I'll be up early to get my squat workout in before I head down to visit my aunt in CT. Happy new years to everybody and here's to a successful 2011 of training and for some of us competing!!!

UMThrower · « **Reply #42 on:** January 01, 2011, 10:18:25 am »

First Workout of the New Year:

Power Cleans: build up to triple-135lbsx2pullsx2cleans, 155lbsx3, 175lbsx3
Back Squat: 3 sets of 5 reps-235lbsx5, 255lbsx5, 275lbsx6
Good Mornings: 1 set of 8 reps-135lbsx8

For the amount of work I did, pretty solid workout I guess. Again I spent a lot of time working on my 2nd pull technique in the power clean and 175lbs just flew up which is good. Back squat went fairly well. I have some issue with my left groin/hip flexor that is hurting my ability to push the weights super hard. When I go down into the hole, I feel a painful stretch in the region of my hip flexor and groin. Gonna see my trainer when I get back to school and see what thinks it is and what to do about it. Good mornings I shut down after one set because I wasn't able to hold the bar comfortably (I use a super low bar position for these to prevent my upperback from folding over). Heading down to CT today and then relaxing tomorrow. Trying to let my legs recover for monday which is my last day of volume work in the squats. In the next block, they become more dynamic, lighter weight squats to go along with the explosive lifts I do on day 1.

UMThrower · « **Reply #43 on:** January 03, 2011, 02:42:52 pm »

Today's Workout

Front Squat: 3 sets of 6 reps-195lbsx3x6
Seated Military Press: 3 sets of 6 reps-85lbsx6, 95lbsx6, 105lbsx6
Bent-Over Rows: 4 sets of 8 reps-95lbsx8, 135lbsx8, 145lbsx8, 155lbsx12
Shrugs: 2 sets of 20 reps+max hold-205lbsx20+30sec, 225lbsx20+30sec
Turns: lots of multi turn drills with 25lb plate on end of rope-thing

Solid workout today. My last set of front squats were real good. I was really trying to accelerate the weight as much as possible. Soo much so that at the top of the rep, the weight was popping of my shoulders a bit. Seated military press went pretty good today. My biggest issue seems to be lockout strength right now, especially with my left arm. Shrugs went pretty well. the 30 sec hold with 225lbs was a real test of mind over matter. It felt like it was going to come out of my hands as soon as I finished the 20 reps. Turns felt really good today. I haven't done any in a long time so i figure that may be part of the reason why. I wasn't off balance and making the same technical mistakes I had been making at the meet. Heading back to school wednesday so my day 2 workout maybe be pushed to thursday. Depends on when I get settle back into my house.

UMThrower · « **Reply #44 on:** January 05, 2011, 07:04:03 pm »

Practiced today after making the trip up to school. Didn't have much to eat before practice and I was in a car for 4 hours so I wasn't exactly in perfect shape to throw. I started off with a nice dynamic warm-up to loosen up. Then did some medicine ball throws as well. I did a lot of turns with an 18lb hammer working on balance, tech, etc. My entry still sucks but I'm working on it and I think my coach and I found the root of the problem. My coach still hadn't arrived so I decided to high jump a bit. I ended up easily clearing 5'10" and missed 6'2" twice barely due more to improper technique than anything. Pretty surprised about that. Then my coach showed up and I was able to throw the 35lb weight a bit. I took probably 15 throws so my back is pretty sore. When I didn't completely screw up a throw, I managed to hit about 50', maybe 51' on a couple. Pretty solid practice. Tomorrow doing drill work and then hitting the gym for my day 2 workout.

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Author Topic: The Road to 200' (Read 43319 times)

UMThrower

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