After serious amounts of lurking and reading, i've decided to start a log so that i can track my progess, set down some goals, and get much needed advice. I'm currently a senior in highschool.
During the winter season, i joined indoor track, with the intent of learning how to throw shotput for the spring season. After a little more than a month of throwing, my farthest throw has been 42'8" and i'm looking forward to the spring season to try out other events as well. I see that there are a fair amount of throwing logs on this site, so anybody with experience, your advice is welcome, i'm trying to make the most out of my senior year.
Current best lifts:
335 Squat (belt only) 3" below parallel.
415 Deadlift (belt only)
305 bench
6'2" 190lbs
It is extremely pathetic that i squat only 30 pounds more than i bench, i just finished the mesocycle of smolov, and it helped me to add 30 lbs and depth of a previous best of 315. Definitly a weak area that needs improvement.
Basic schedule:
Monday: DE Lower
Tuesday: ME Upper
Wed: Off
Thursday:ME Lower
Friday:DE Upper
I just started taking videos of my throwing form, and intend on uploading them shortly for critique. I throw glide.
Thanks for any advice ahead of time!
Lets get started.
Felt strong today, both on bench, and then on incline. After the set of 5 at 85 on incline, so i decided to try the 100's, not bad, but can use improvement. (I train at a Ymca that only has 100 lb dbs, next down is 85-->75).
I failed to mention how often I throw
Mondays, wednesdays, and fridays.
Todays Workout
ME Lower:
BB Back Squat:
45x10
135x5
185x5
225x3
245x5 (75%)
260x5 (80%, Belt on)
275x3 (85%)
Conventional Deadlift:
Worked up to 2 singles at 375 (90%)
SLDL off a 3 inch platform:
225x3x6
Abs
Crunchesx2x10
Medicine ball workx2x15
Went in early today (10, when i usually go in around 5 or 6 at night) and it threw me off as far as energy levels go. Kinda disappointing. Seeing as my squat is my weakest point, I'm just trying to maintain my deadlift and focus mainly on my squat.
Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100's are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.
Light throwing today, mostly form work as my legs are still fairly sore from Thursday (along with my back). Seems like i'm starting to hit 41' fairly consistantly though.
Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100's are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.
Cross body hammer curls
30x10
35x10
Wide Chins BWx8
Done.
Good log man, your putting up some really good numbers, whats your stats btw?
And for the DB issue, get some duct tape and tape multiple 5's on either ends on the DB..works for me.
Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100's are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.
Cross body hammer curls
30x10
35x10
Wide Chins BWx8
Done.
Good log man, your putting up some really good numbers, whats your stats btw?
And for the DB issue, get some duct tape and tape multiple 5's on either ends on the DB..works for me.
Sounds like a plan, i'll hafta give that a shot.
Stats?
17 y.o
6'2"
190 lbs
if thats what you're wondering?
xb-C wrote:
Id ask your coaches to teach you the spin move instead of the glide/slide.
Unfortunately our indoor throwing coach only came for 3 weeks, so it made more sense to learn the glide because its less technical. And from what i've heard our outdoor coach doesnt know how to spin, but if there was some other way to figure it out i'd be up for it, it does seem like a more efficient way to throw.
I also threw a little after the afternoon session, but after the speed work my glide kinda suffered. I ended up throwing a few 36's and one 37 from the standstill, and went on to only hit 40 twice from the glide. Not to bad, but not great either.
Amazing workout today, felt strong as hell in alot of different things for no perticular reason. I think adding Military press and incline has helped my flat bench a ton, and i'm looking to PR for a one rep max next week, hopefully hitting 315.
Going out to throw disc tomorrow, first time so we'll see how that goes
Alot better than last week, but still not great. I'll be upping the weight on deadlifts slightly every week, just making the singles a little heavier. Other than that i tried the single leg DL's today, and found them to be a really good exercise.
Threw disc for the second time today, and i was able to measure it out. My throws averaged about 80feet, and i had a few 90's, and 100's, and one 110 foot throw. So it wasnt to bad.
Went on to do DB throws from a standstill (for shot) with a 20 lb dumbell, about 20 throws.
Throwing & DE Lower Today:
Box Squat
135x2x8
+Bands (tension unknown, i'm guessing about an extra 50 at the top, 0 at bottom)
135x5
185x2x5
225x5
245x2x3
135x15
Hang Clean
135x10
Hang Snatch
45x10
Kneeling GHR
Bwx2x5
Kept it fairly light today because i'll be maxing Bench tomorrow and squat on friday.
I threw beforehand today, and despite being constantly harrassed by 2 five year olds whose mom was gabbing on a cellphone in the background. Besides that little setback i still mananged to throw 38 consistantly from a standstill, and i had a 44' throw from the glide, which was a huge (1') PR for me. I'm looking forward to the spring season, i think if i throw about 50' i'll be able to win states (class S). So all in all, a good day.
Felt really great and in the groove tonight, 295 went up just as fast as 265, felt like nothing. Then i got stappled by 315 on my first attempt, and only got it an inch and a half off my chest on the second. First attempt wasnt as tight as the second, which contributed negatively. 3 plates was mentally big to, and because i hardly handle supra?-maximal weights i felt like it was going to crush me, so i've decided to add in board presses to get used to heavier weights.
1Board
275x3
2board
285x3
3Board
295x3
4Board
305x3
5Board
315x3
325x3
335x1
Incline Db
75x10
85x8 (PR plus 3)
100x2
Face pulls
130x2x10
Felt kinda shitty today, and i ended up leaving early to go pound some wings (.40 cent tuesday at wild wings). I had 40, and now i feel like shit. Hopefully squatting on thursday'll go better.
Join date: Nov 2005
Location: Indiana, USA
Posts: 1592
I'm going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
xb-C wrote:
I'm going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
Keep up the good work.
Thanks man, yeah i do a basic standing throw, well this was the tutorial that first showed up on youtube, so this is what i tried first:
Which doesnt seem like the spin technique most people use, so i'll look around some more.
Thanks for the advice!
Join date: Nov 2005
Location: Indiana, USA
Posts: 1592
CBar29 wrote:
xb-C wrote:
I'm going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
Keep up the good work.
Thanks man, yeah i do a basic standing throw, well this was the tutorial that first showed up on youtube, so this is what i tried first:
Which doesnt seem like the spin technique most people use, so i'll look around some more.
Thanks for the advice!
Ya thats the spin move. I didn't watch the whole video, but everything for the first minute or so was spot on.
Here is a link to Dan Johns website, you'll find some good info here.
DE Upper:
Speed bench: 3 Grips
135x8
155x5
175x3
Bands on
165x7x3 (Wide, Medium, Close)
Speed Incline
95x5
Bands on
95x4x3
Military press:
45x10
95x8
135x3
150x1
165x1
175x1
185x1
Medicine Ball throws
7kgx3x20
Cross body cable, i arm
85x10
80x10
75x10
Wide Grip Chins
Bwx3x10
I decided to take a deload type week for back, and go at it for shoulders, next week i'll do the opposite. Skiing was great today, it was sposed to rain but ended up being great. Although in the future i probably wont squat the day before haha
xb-C, thanks for the website, i'm reading it over and it seems like its got some great stuff!
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