Diary of a Soon to be College Thrower

[desteph]

Hey guys,

My name is Matt and I'll be attending college this fall and will be part of the track and field team, participating in the throwing events. Some background, I've done Varsity track for two years, junior and senior year. Picked it up after I wasn't allowed to play football anymore due to a herniated disc, but more on that later. My junior year wasn't the best, best shot put throw was only 28'1 and disc was 93'7. My season ended early due to tearing a tendon in my ankle, but I stayed dedicated and lifted the entire offseason and practiced. My senior year, my best shot put throw was 37' and my best disc throw was 118'7". Not the best, I know, but they were considerable improvements from the year before.

How am I throwing in college with these stats? Well, after being accepted to my colleges, I contacted the coaches like crazy and my favorite college decided to add me due to my dedication in practicing and in lifting.

Side note: Herniated my L4/L5 disc in the spring of 2008 while flipping tires with my football team. I'm unable to squat, deadlift, military press or any "olympic lift" basically.

The first week after the season ended, I started a modified version of Dave Tate's Time Under Tension program, to help regain lost muscle and strength from the season. I went from 192.5lbs to 199.5lbs of visible muscle and my bench went from 185x5 to 185xll.

Now though, i'm doing a combination of Jim Wendler's 5-3-1 Program and Joe Defrancos West Side For Skinny Bastards Three.

I'm not going to log my nutrition, but roughly, I eat 4-6 meals a day and total over 3,000 calories daily.

Some Goals Before I start...
Current/Goal by November 1st, 2010
Weight: 199lbs/ 207lbs
Bench Press: 185x11/ 255x1
Step Up: 175x10/ 235x5
16lbs Shot Put Upper Body Throw: 27 feet/ 33 feet
16lb Shot Put Power Throw: 37 feet
2.0kg Discus Power Throw: ?/ 105

Long Term...
Learn Rotation for Shot Put
Better my Rotation for Discus

From Monday
ME Upper (Using an estimated 215lbs Bench Press for this cycle)
Barbell Bench Press: 45x10, 95x5, 135x5, 145x5, 165x5, 185x11, 165x5, 145x19
Body Weight Chin Ups: 5x10
Body Weight Tricep Dips: 5x15
Barbell Bent Over Row: 95lbs 3x12

My shoulders are hurting, as is my upper back. I honestly hate bent over rows...hopefully they end up helping me.

Today July 6th.
ME Lower
Static Seated Vertical Jumps Over Barrier From Stretching Ball: 5x3
Weighted Barbell Step Ups (each leg): 135x5, 145x5, 155x5, 165x5, 175x10, 135x12
Modified Bodyweight GHR: 3x12
Two Handed DB Swings: 50lbs 4x3
Bicycle Crunches: 2x25

The stepups are tough, as they were last off season, but they help make great gains. The ghr made my hamstrings burn like hell.

[desteph]

Wednesday July 7th

Hot as heck up here in New York, temperatures approaching 100 degrees. Played basketball outside for thirty minutes to loosen up my body, wouldve stayed out longer if it wasn't for the heat.

[desteph]

Thursday July 8th

The left part of my neck and trap are still sore/ pulled from the bent over rows, I have to check my form on those.

RE Upper
Barbell Body Weight Pushups: 1x25, 1x21, 1x24
Body Weight Pullups: 5x10
Close Grip Medium Height Board Presses: 135x8, 155x8, 185x3x8
Heavy Barbell Curls: 135lbs 4x10
Seated DB Military Press: 40lbs 2x10, 35lbs 1x10

The seated military presses were the toughest seeing as how I had worked my shoulders, back and triceps doing all the other exercises, and the seated military press combined all of these muscle groups. I'll probably lower the weight to 35lbs for the sets next week.

[desteph]

Friday July 9th

Another Lower Body Day (DE/ME)

Dynamic Warm Up
Power Skips: 2x20 yards
Box Jumps onto 26 inch power box: 5x3
10 yard sprints: 5x1
Barbell Front Squats: 45x5, 75x5, 95x5, 115x5, 135x5, 155x5, 165x5, 135x10

No real rhyme or reason to the front squats, wanted to try them out and see how my form was and their effect on my back before I begin implementing them into my workouts. They're incredibly tough, which I hope translates into a nice gain in strength from using them...

[desteph]

Monday July 12th

ME Upper Body
A. Barbell Bench Press: 45x10, 95x5, 135x3, 155x3 (70%), 175x3 (80%), 195x9 (90%) PR, 175x3, 155x17 PR
B. Body Weight Chinups: 5x10 was able to complete the last set in one shot last week, but I did today.
C. Body Weight Dips: 5x15
D. Barbell Rows: 95lbs 1x12, 115lbs 2x12

Hit PR's on my bench and fixed my form for the rows which made them easier and allowed me to add more weight. Good workout.

[desteph]

Tuesday July 13th

ME Lower Body

A.Weighted Static red ball barrier jumps: Holding 5lb db's, 6x2
B. Weighted BB Stepups: 95x5, 135x5, 155x3, 165x3, 175x3, 185x3, 195x8, 155x12
C. Modified Body Weight GHR's: 4x10
D. Hanging Leg Raises: 3x10

[desteph]

Wednesday July 14th

Played some pickup basketball at a local college and rolled my ankle, not that bad but i'm leaving it in a brace for now.

Thursday July 15th

RE Upper Body
A. Barbell Body Weight Pushups: 1x27, 1x24, 1x25
B. Body Weight Pullups: 5x11
C. Close Grip Medium Height Board Presses: 135x10, 155x10, 185x2x10, 185x1x12
D. Heavy Barbell Curls: 135lbs 4x12
E. DB Seated Military Press: 35lbs 4x12
F. Plate Holding Russian Twists: 10lbs 4x20

[desteph]

Friday July 16th

ME Lower
A. Box Jumps onto a 26" power box: 5x3
B. Barbell Front Squats: 45x5, 95x5, 125x5, 135x5, 145x5, 155x5, 165x12
C. Barbell Front Squats: 105lbs 5x10
D. Blue Swiss Ball Hamstring Thrusts: 4x20

Good day, a new pr for my front squats while keeping about two in the tank. Used a predetermined estimate of 45-50% for my sets of 5x10 for the front squats.

[desteph]

Saturday July 17th

Total of 55 Body Weight Squats and 55 Body Weight Pushups to get the blood flowing.

[desteph]

Monday July 19th

ME Upper
A. Barbell Bench Press: 45x10, 95x5, 135x5, 145x1, 165x5 (75%), 185x3 (85%), 205x4 (95%) PR, 185x3, 165x13
B. Body Weight Chinups: 3x12, 2x10
C. Body Weight Dips: 5x15
D. Barbell Rows: 115lbs 3x10, 125lbs 1x10

This workout was pretty ****ty in all. I pr'd in bench, I got the first rep solid, the next one was semi good and the last two were pretty shaky on form. I've never benched over 195lbs before, so I think hitting the 200 mark was good, I think it mentally psyched me out though. Going into the workout I was tired from throwing shot yesterday and lack of sleep and I had other things on my mind so I wasn't totally focused. I think I'm going to change up the accessory lifts on my next cycle, something I was thinking about during this workout.

[desteph]

Tuesday July 20th

ME Lower
A. Static Red Ball Seated Barrier Jumps: Holding 5lb dumbells. 8x2
B. Barbell Weighted Step Ups: 95x5, 135x5, 155x5, 165x5, 175x5, 185x5, 195x11 PR
C. Modified BW GHR's: 4x11
D. BW Hanging Leg Raises: 4x10

A better workout than yesterday in all even though I performed it late at night. Personal things have been putting me in a mental turmoil lately causing me to feel more tired and have a lack of focus, hopefully it wont effect my lifting too much.

[desteph]

I wasnt able to do my RE Upper body workout on thursday due to work and other stuff going on.

Friday July 23rd
ME Lower Body
A. Barrier Jumps: 5x3
B. Barbell Front Squats: 45x10, 95x8, 115x5, 135x5, 145x5, 155x5, 165x5, 175x10
C. Barbell Front Squats: 115lbs 5x10
D. Body Weight Pullups to 45 reps: 1x18, 1x12, 1x7, 1x5, 1x3
E. Russian Twists Weighted: 10lb 5x20

Not bad of a workout, kept 1-2 reps in the tank for the front squats, pullups were a bitch though with not warmin up my upper body. Deload week starts monday and then some switches in my workout will be made...

[desteph]

Monday July 26th

ME Upper

Warmup
A. Barbell Bench Press: 45x25, 95x5 (45%), 105x5 (50%), 115x5 (55%)
B. Body Weight Chinups: 2x15
C. Body Weight Dips: 1x20, 1x18
D. Barbell Bent Over Rows: 75lbs 3x10

Deload week, happy about that because my workouts are shorter. Working every day this week, should be fun.

[desteph]

Tuesday July 27th

ME Lower

Warmup

A. Weighted Vertical Jumps: 5lb db's 3x6
B. Barbell Step Ups: 45x10, 95x5, 105x5, 115x5
C. Modified GHR's: 2x10
D. Hanging Leg Raise: 30 sec hold
E. Punching Bag push: 1x10yds, 1x10yds, 1x20yds, 1x40yds

Nice short workout again. I decided to finally use my punching bag in my basement, it has a watered down base thats between 150-200lbs so I decided to start pushing that and use it as a type of conditioning, cause I really need it haha.

[desteph]

Thursday July 29th

ME Upper

Warmup
A. Barbell Military Press: 45x5, 45x10, 55x5, 65x5, 75x5
B. Body Weight Pullups: 1x15, 1x12
C. Barbell High Board Bench Press: 95x5, 135x10, 165x10, 185x20
D. Punching Bag Push: 2x10 yards @ 30 seconds rest, 5x20 yards @ 60 seconds rest

Good quick workout again. Glad to have it 20 for the high board press

[desteph]

Friday July 30th

ME Lower

A. Jumps onto electric box: 5x3
B. Barbell Front Squat: 45x10, 95x5, 105x5 115x5

Possibly going out to run

Not a bad workout. Advice to all teenagers, if your best friend is of the opposite sex, never date him/her.

[desteph]

Alright, I'm going to be starting a new cycle next week. I'll be following the 531 BBB now instead of a more periodization approach that I just recently took. My workouts will look like the following

Bench Press Day (Using a working max of 215lbs)
Warmup- Including pushups, plyo pushups, some band pulls, and a few plyo drills with an 8lb shot put if weather permits.
A. Bench Press- 3-5 Warmups sets and then sets according to percentage scheme.
B. Bench Press- 5x10, Week 1 50%, Week 2 55%, Week 3 60%, Week 4 45%
C. Body Weight Chinups- Will pick a number and do as many sets to complete for that number.
D. DB Rows- Will perform 2 warmup sets and then one set of 20-40 reps
E. Possibly, depends on the day and how I'm feeling: High rep tricep work, band pushdowns or board presses for high reps

Step-Up Day
Warmup- Including cassock squats, back stretches and hamstring stretches.
A. Plyometric Exercise- 3-8 sets of 2-6 reps
B. Barbell Step Ups- Week 1 5x5, Week 2 5x3, Week 3 5x5, Week 4 deload with less sets
C. Barbell Step Up- 1 set for each leg of max reps at 50% of max weight did for the day.
D. Some type of GHR- 3-5 sets 0f 8-20 reps
E. Hanging Leg Raises- 4-5 sets of 10-20 reps

Military Press Day (Using a working max of 120lbs)
Warmup- Pushups, plyo pushups, some band pulls, and a few plyo drills with an 8lb shot put if weather permits.
A. Military Press- 3-5 Warmup sets and then sets according to percentage scheme
B. Military Press- 5x10 Week 1 50%, Week 2 55%, Week 3 60%, Week 4 45%
C. Body Weight Pullups- Will pick a number and do as many sets to complete for that number.
D. Body Weight Dips- Will pick a number and do as many sets to complete for that number.

Squat Day (Using a working max of 205lbs)
Warmup- Including cassock squats, back stretches and hamstring stretches.
A. Plyometric Exercise- 3-8 sets of 2-6 reps
B. Barbell Front Squat- 3-5 warmup sets and then sets according to percentage scheme
C. Barbell Front Squat- 5x10 Week 1 50%, Week 2 55%, Week 3 60%, Week 4 45%
D. Static Hamstring Curls on Swiss Ball- 5x10-20 reps
E. Russian Twists- 4-6 sets of 10-25 reps

Depending how I feel on lower body days I'll try to get in some punching bag pushing for conditoning and I'll be throwing some trying to regain technique that I lost from not throwing in a while. I'm soon to be ordering two 2kg discuses off of amazon probably monday or tuesday night, one steel rimmed and one rubber to start practicing with.

[desteph]

Monday August 2nd

Bench Press Day

Warmup

A. Barbell Bench Press: 2x5 @ 45lbs, 95x5, 135x3, 145x5 (65%), 165x5 (75%), 185x14 (85%) PR
B. Barbell Bench Press: 110lbs (50%) 5x10
C. Body Weight Chinups: (60 rep goal) 5x10, 1x7, 1x3
D. DB Rows: 35lbs x 10, 75lbs x 28

Pretty happy with this workout, the boring but big work is incredibly tiring but i was able to fit in my assistance exercises in their entirety. Really happy with my bench, the last few reps my butt came off the bench...but i still count it.

After one four week cycle of Dave Tate's TUT and a four week cycle of Wendler's 531 program, my bench has gone from 185lbsx5 to 185lbsx 14.

Also, feel free to comment guys haha. I plan on buying just one 2k disc now, then i'll be going to the mall on friday to purchase a weight belt and some creatine...i've never used it before but i'm really interested in trying it.

[desteph]

Tuesday August 3rd

Step Up day

Warmup

A. Weighted Vertical Jumps: 10lb dumbells 4x4
B. Barbell Step Ups: 45x5, 95x5, 135x3, 165x5, 175x5, 185x5, 195x5, 205x5
C. Modified GHR's: 5x10

I would have performed more stepups after my working set....but while assembling the dumbells for my vertical jumps a 25lb plate fell on top of my left foot...which now needless to say is bruised and slightly swollen.

[desteph]

Thursday August 5th

Military Press Day

Warmup

A. Barbell Military Press w/ feet staggered: 45x5, 65x5, 80x5 (65%), 90x5 (75%), 100x14 (85%)
B. Barbell Military Press w/ feet staggered: 5x10 @ 60lbs (50%)
C. Body Weight Dips: (70 rep goal) 2x10, 2x15, 2x10
D. Body Weight Pullups: 3x10

I need to get my military press up for shot put, there will be a definite correlation between an increase in one and the other. BBB should get that done though. Would've done more pullups if my upper body hadn't gave out. good workout in all

[desteph]

Friday August 6th

Squat Day

Warmup

A. Box Jumps onto Power Box: 4x5
B. Barbell Front Squat: 2x5 @ 45lbs, 95x5, 115x5, 135x5 (65%), 155x5 (75%), 175x14 (85%) PR
C. Barbell Front Squat: 5x10 @ 105lbs (50%)
D. Leg Curl: 5x10 @ 75lbs

Good workout today, I pr'd on my front squats, 4 more reps than the other week which Im happy about. Next week I don't plan on doing anything more than the prescribed reps due to wanting to be fresh for the third week of the cycle and because I have to change the days around of my workouts due to going on vacation next week...

[desteph]

I went out and bought a weight belt last night along with a jar of creatine monohydrate. I plan on taking 10 grams a day, 5 gram x 2 a day, for 14 days and then I plan on going to 5 grams a day until I finish the bottle which should last me into October...

[desteph]

Sunday August 8th
Bench Press Day

Warmup

A. Barbell Bench Press: 2x5 @ 45lbs, 95x5, 135x5, 155x3 (70%), 175x3 (80%), 195x3 and a few more with shaky form (90%)
B. Barbell Bench Press: 5x10 @ 120lbs (55%)
C. Body Weight Chinups: (65 rep goal) 6x10, 1x5
D. DB Rows: 35x10, 75x32

Threw some 16lbs shot put after, tired as heck, all were around 30' from power with the best about 31'...I need an overhaul on my form probably, but that'll come in late october when practice starts. Also a note, my legs are hurting like heck from friday's workout...

[desteph]

Monday August 9th

Started today with throwing the shot put a little, had a crappy day with bench yesterday and with throwing so I wanted to prove to myself that I have made some progress at least...Warmed up with plyo pushups and then threw the 8lb shot some from only Standing upper body throws. I then progressed to the 16lb shot and hit 29 feet 2-3 times from only standing upper body throws. Back in the beginning of June I could only hit 24-25 feet from my standing upper body throws, so this is a good 4-5 foot improvement which i'm happy about. I've lost most of my snap in my power throw though, which is a result of throwing like twice in the past two months. My technique is pretty poor in my power throws, i'm only hitting 30-31 feet from power with my new 29 foot standing upper body throw, as compared to my 30-31 feet power throws with the 16lb back in june. Can't wait until practices start to have correct for taught to me and hopefully start hitting 35 feet from power by then.

Stepup Day

Warmup

A. 15lb Dumbell vertical Jumps: 4x5 On the third set my lower back cramped up like a bitch...
B. Barbell Stepup: 45x5, 95x5, 135x3, 155x3 175x3, 185x3, 195x3, 205x3, 215x3
C. Modified GHR's: 3x10

I basically had to due the whole workout with my lower back muscles cramped....I was greatly concerned at first because I though I had herniated my disc in my back again....but then I realized that this was a different pain that encompassed my whole lower back and not one spot. I took some aleve and performed back stretches I know of to loosen my back, I just hope it begins to feel better soon. Hurting backs are a bitch to deal with.

[desteph]

I've decided to take it easily and take a week off and start back up monday cause of my back. It hurts like a bitch, not as bad as yesterday but it still hurts, taking some anti-inflamatory for it which seems to help some. going on vacation tomorrow, will be posting again starting next monday when I restart week 2 of this cycle

[desteph]

Hey guys, I'm back. My back is feeling a lot better from last week, although it does still feel somewhat tight...vacation was bitchin though.

Monday August 16th
Bench Press Day

Warmup

A. Barbell Bench Press: 5x45, 5x95, 5x135, 1x145, 155x3 (70%), 175x3 (80%), 195x5 (90%) Near perfect technique on that last set, butt didn't come off bench and left 1 or 2 reps in the tank...
B. Barbell Bench Press: 120lbs @ 5x10 (55%)
C. Body Weight Chinups: (65 rep goal) 6x10, 1x5
D. Dumbell Kroc Rows: 35lbsx10, 75lbsx32 each

Solid workout in general, I was only aiming for 3 reps for my last set of bench, but it felt good and I was able to get five which makes me happy and lets me see progress that I've really needed to see to keep motivated.

[desteph]

Tuesday August 17th
Lower Body

Warmup

A. BW Bulgarian Split Squats: 5x10, 1x20, 1x10, 1x20 100 total reps per leg
B. BW Modified GHR's: 5x10

Well, I was hungover today from a party last night. I decided to not put any heavy loads on my back yet due my back injury so I decided to do a bodyweight workout today. Sucked ballz from being so tired, but I managed through it.

[desteph]

August 19th

Military Press Day

Warmup

A. Barbell Standing Military Press: 45x10, 65x5, 80x1, 90x3 (70%), 100x3 (80%), 110x8(90%) had more in me but I don't want to push it until next week.
B. Barbell Standing Military Press: 5x10 @ 70lbs (60%)
C. Body Weight Dips: (75 rep goal) 6x10, 1x15
D. Inverted Body Weight Rows: (50 rep goal) 5x10

Good workout all together. Next week I will go all out on military press and set a new pr. Body weight rows were substituted for pullups now.

[desteph]

August 20th

Front Squat

Warmup

A.Power Box Jumps: 5x4
B. Barbell Front Squats: 45x5, 95x5, 115x3, 135x1, 145x3 (70%), 165x3 (80%), 185x5 (90%)
C. Barbell Front Squats: 5x10 @ 115lbs (55%)
D. Blue Swiss Ball Hip Thrusts: 5x20

Through the 12 lbs shot a little, progress can be easily seen. Through the 2kg disc and was hitting mid 90's from power.

I took it easy on the front squats today and didn't push myself much, which I plan on doing next week. I took a video of them on my camera and uploaded it to youtube but the video wasn't able to play...if anyone knows how to do that help would be appreciated. Im on a macbook pro, the movie was saved in .MOV is there a converter I need to get?

I head off for college next thursday and move in next friday. I have been consistently talking to the throwing coach the whole summer and to the guys on the team. He has been giving us a modified version of 5/3/1 to follow but I've just been using my program because BBB will fit my needs better....most guys on the team are far ahead of me in strength, the weakest bench is a soph and benches 280. I still have decent throws compared to them though. I know my form needs to be overhauled on all my throws which is fine because that means my throws will be even farther then... the throws team for my college for men is currently ranked number one in their conference...thanks in part to the guys on the team who are uberly dedicated and due to the awesome coach that the school brought in two years ago. He is two years removed from college, was a d3 all american in the hammer throw for two years and he basically follows wendler's, defrancos philosophy and also loves elitefts...I'll be making a good fit on the team I think...

Goals for this year, to be achieved by the end of the 2011 outdoor season.
Shot Put: 35 feet from power and 40 feet with rotation
Discus: 100 feet from power and 115 feet with rotation
Weigh Throw: ? I just hope I won't suck at this...look extremely difficult...

http://www.youtube.com/watch?v=8aSlGEz2Ce8

[desteph]

August 22 Bench Press

Warmup (back began to feel tight after doing groiners)

A. Barbell Bench Press: 2x5 @45, 95x5, 115x3, 135x1, 155x1, 165x5 (75%), 185x3 (85%), 205x8 (95%) PR but started slightly coming off bench on fourth rep, next three reps were somewhat shaky but I got them
B. Barbell Bench Press: 5x10 @ 130lbs (60%)
C. Body Weight Chinups: (70 rep goal) 7x10
D. DB Rows: 45lbs 5x15

Good workout today, definitely got stronger on bench. I didn't do kroc rows because of my back today, didn't want to stiffen it any more.

[chuckarock]

Good shnit bro. subbed. Where are you gonna throw at?

[desteph]

Good shnit bro. subbed. Where are you gonna throw at?

thanks man, repped. suny geneseo. where do you throw the weight?

August 23 Step Up Day

Taking another week off from step ups to help my back.

Warmup

A. Barrier Jumps: Body Weigh Jumps 6x3 with progressively higher heights
B. Body Weight Bulgarian Split Squats: 8x15

I didn't have time to do anything else because of other commitments. The split squats were one of the most mentally tough exercises i've done with that number of reps. good workout.

[chuckarock]

thanks man, repped. suny geneseo. where do you throw the weight?

August 23 Step Up Day

Taking another week off from step ups to help my back.

Warmup

A. Barrier Jumps: Body Weigh Jumps 6x3 with progressively higher heights
B. Body Weight Bulgarian Split Squats: 8x15

I didn't have time to do anything else because of other commitments. The split squats were one of the most mentally tough exercises i've done with that number of reps. good workout.

ah cool yeah i'm out at u of wisconsin eau claire.

split squats are an absolute bitch. they really help with flexibility though.

just looking through i feel like you would really benefit from doing some explosive lifts. i noticed you were doing military before so maybe you could do some behind the neck jerks or something?

[desteph]

ah cool yeah i'm out at u of wisconsin eau claire.

split squats are an absolute bitch. they really help with flexibility though.

just looking through i feel like you would really benefit from doing some explosive lifts. i noticed you were doing military before so maybe you could do some behind the neck jerks or something?

I was thinking about incorporating olympic movements in down the line...I know they have a great carry over, but I'm hesitant to do them due to the stress that they would put on my back. I have a L4/L5 disc herniation in my lower back, even though I'm two years removed from when it happened, I still feel it. Plus I pulled a muscle in my back two weeks ago thats still lingering, so olympic lifts aren't looking to appetizing right now. Plus, i'm just trying to get my overall strength up right now through 5/3/1, sometime in the future though i'd like to try olympic lifts.

what year are you in/major? and i'm assuming you throw the other events besides weight too?

[desteph]

August 24th Military Press

Warmup

A. Barbell Standing Military Press: 2x5 @ 45lbs, 65x3, 85x1, 95x5 (75%), 105x3 (85%), 115x1 (95%), 125x1, 135x4 PR and one fail rep
B. Barbell Standing Military Press: 5x10 @ 80lbs (65%)
C. Body Weight Dips: (80 rep goal) 5x10, 2x15
D. Inverted Body Weight Barbell Rows: (50 rep goal) 1x10, 5x8

Good workout today, I was going to take a video of my military press final set, but when I turned my camera on the batter was dead so it wouldn't let me film...Very impressed by my military press though, estimated max is now 153, up from 130ish at the beginning of this cycle. Lowering then number of reps per set for inverted rows next cycle...

[desteph]

August 25th Front Squat

Warmup

A. Power Box Jumps: BW 4x5
B. Barbell Front Squats: 2x5 @ 45lbs, 95x5, 115x3, 135x1, 155x5 (75%), 175x3 (85%), 195x12 (95%) PR
C. Barbell Front Squats: 5x10 @ 125lbs (60%)
D. Blue Stability Ball Hamstring Curl: 5x20

Last day of working out at home before I head off to college and I wanted it to be a good one, which it was. One of the toughest but rewarding workouts in a while. I hit a new pr on my front squat, jumping from 175x14 to 195x12. Excellent stuff. I hope to be able to continue using the BBB template through the next two months, I'll see how it goes though because i'll have to be having "captain's practices" with the throwing team. They're workout isn't bad, its a version of 5/3/1, but I feel the BBB template can help me a lot more than any other right now, but i'll see how it goes...

movie of front squat will be coming soon

[desteph]

Front Squat 195lbs x 12

http://www.youtube.com/watch?v=o9l-GNkmRXw

[chuckarock]

Maybe you could try front jump squats? There is much less pressure on your lower back in front squats and it's still some good explosive resistance work.

I'll be a junior this year. Weight's my best event (18.53 or like 61 ft) then shot (15.03 m or 49 ft). I'm pretty bad at disc, I can power throw about 140 but I can't keep myself from fouling when i spin. Plenty of technique work to do lol.

[desteph]

hey guys, sorry for not being so up to date on my log, still settling into college life and I don't have time to go on the computer that often.

I worked out with the throwers on the track team yesterday, they're awesome guys, but they do expect a lot out of you in terms of effort which I had to show in my prowler pushes for "initiation".

Monday August 30th Bench Press Day

A. Prowler Pushes with 25 lbs plates. 8 sets of 20 yard pushes, 10 yards low handle 10 yards high handle. 1 minute rest in between each.
B. Barbell Bench Press: 45x10, 95x5 (45%), 115x5 (55%), 2x5 @135 (65%)
C. Body Weight Chinups: 3x10
D. DB Rows: 40x10, 60x10, 75x10

Those prowler pushes nearly killed me. It was a great experience finally being able to use one, but now I understand why they kick your ass. I was crazy dizzy after performing them and couldn't walk for a good 5 minutes...and then after my workout I got to walk up a quarter mile long hill up to my dorm. Good workout though, on my deload week.

[desteph]

Maybe you could try front jump squats? There is much less pressure on your lower back in front squats and it's still some good explosive resistance work.

I'll be a junior this year. Weight's my best event (18.53 or like 61 ft) then shot (15.03 m or 49 ft). I'm pretty bad at disc, I can power throw about 140 but I can't keep myself from fouling when i spin. Plenty of technique work to do lol.

Those are good throws man, are you d3?

Tuesday August 23rd Conditioning

A. Monster: 3 sets (20 pushups, 20 bicycle crunches, 20 prisoner squats, 20 v-ups)
B. Stair Running: 5 times, break, 3 times

Conditioning with the throwing team today

[desteph]

Wednesday September 1st

Lower Body

A. Stair Jumps: 4x3
B. Barbell Front Squats: 2x5 @45lbs, 5x95lbs, 135x5, 155x5, 165x5
C. Sumo Grip Barbell Deadlifts: 135x8, 185x8, 2x8 @ 225lbs

Good deload day, Worked in with the other throwers on some high rep deadlifts, I haven't deadlifted in over a year..I was surprised I was even able to do 225 decently. Good stuff

[desteph]

Thursday September 2nd
Conditioning

A.Prowler: with 2 45lb plates... 5x25 yards
B. Prowler Suicide: 1 set 0 extra weight

[desteph]

New Working Maxes

Bench Press: 225lbs
Front Squat: 215lbs
Military Press: 135lbs

[desteph]

August 6th Bench Press

Warmup

A. Barbell Bench Press: 2x5 @ 45lbs, 95x5, 115x3, 140x1, 150x5 (65%), 170x5 (75%), 190x7 (85%)
B. Barbell Bench Press: 5x10 @ 115lbs (50%)
C. Body Weight Chinups: (70 rep goal): 7x10
D. DB Rows: 45x10, 80x28
E. Tricep Pushdowns: 80lbs 3x25

I'm trying to get used to the new bench's I have to use for bench press. They're incredibly different from the one I would use at my house, hence the reason I didn't do as well to day as I had been doing. Time will help me settle into getting used to using them though...prowler later today, I threw up last time, hopefully today will be better.

[desteph]

August 7th Conditioning

A. Prowler with two 45lb plates: 4x1 rep @ 30 yards each with 60 seconds rest. 5 minute break. 4x1 rep @ 30 yards each with 60 seconds rest. 2x1 with two 25lb plates for 30 yards each.

Dead after this session. Definite improvement from last time though which is good. Hit double digits for number of reps completed.

[chuckarock]

yeah i'm d3

that prowler work just makes me cringe. i did a couple sessions of pushing my car this summer, you should try it and tell me how it compares to a prowler, i'm kinda curious.

[desteph]

Disregard the past dates...they should say September

September 9th Conditioning/ Military Press

Prowler Defrancos Challenge

A. Push prowler with two 45lb plates on it. 40 yards high push, 60second break, 40 yards low push 60 second break. Repeat two more times. Total Time: 7:50

A. 15lb medicine ball wall throws: 3x5
B. Barbell Military Press: 2x5 @ 45, 65x5, 75x3, 85x5 (65%), 100x5 (75%), 115x7 (85%)
C. Barbell Miltary Press: 5x10 @ 70 (50%)
D. Bodyweight Dips: 5x10

Could have gotten more reps on the last set of military press I think if I wasn't so mentally exhausted from the prowler...

[desteph]

September 10th Front Squat

A. Box Jumps: 4x5
B. Barbell Front Squats: 2x5 @ 45lbs, 95x5, 115x3, 135x3, 145x5 (65%), 165x5 (75%), 185x8 (85%)
C. Barbell Front Squats: 5x10 @ 110lbs (50%)
D. Swiss Ball Hamstring Curls: 5x15
E. Upper Body Med Ball Work

Still getting used to the new equipment in the athletic weight room. My legs were still shot from the prowler yesterday somewhat so today sucked. Pushing on though. The throwing captain said that there was a possibility of cuts being made for the team. There are currently four veteran throwers on the team and two new ones, including myself for men. I have to bust my ass the next month and a half to make sure that I make the team.

[desteph]

Monday September 13th
Bench Press

A. 8lb Medicine Ball Throws: 3x5
B. Plyo Pushups: 3x5
C. Barbell Bench Press: 2x5 @ 45lbs, 95x5, 135x5, 150x1, 160x3 (70%), 180x3 (80%), 200x3 (90%)
D. Barbell Bench Press: 5x10 @ 125lbs (55%)
E. Body Weight Chinups: 5x10
F. Chest Supported Rows: 2x10 @ 45lbs, 1x10 @ 70lbs, 2x10 @ 45lbs
G. Tricep Push Downs: 80lbs 1x50, 1x25, 1x25

Assistance work was good, hitting the third rep at 200 was rough. The combination of using a new narrower bench, stress from school and tiredness are definitely affecting my workouts.

Tuesday September 14th
Prowler

Suicides on blacktop, 15 yards down and back, 10 yards down and back, 5 yards down and back: 2x two 45lbs plates and two 25lbs plates, 2x two 45lbs plates, 2x two 25lb plates

Made me tired as heck. The love/hate relationship with the prowler continues.

[Willhu12]

hey dude, can I ask, as one thrower to another, should we still throw in the offseason?

[chuckarock]

hey dude, can I ask, as one thrower to another, should we still throw in the offseason?

One thrower to another: I like to take it easy throwing-wise in the off season. But make sure you still throw once every week or two, otherwise it'll take you a little while to get back in the swing.

[desteph]

hey dude, can I ask, as one thrower to another, should we still throw in the offseason?

It's a personal opinion. My coach doesn't want us throwing in the off season. He preaches that practicing alone and too many timed will result in bad technique and constant repetition of that bad technique. I still try to practice once a week though, due to you being in high school it would probably be wise to throw about once a week.

[desteph]

yeah i'm d3

that prowler work just makes me cringe. i did a couple sessions of pushing my car this summer, you should try it and tell me how it compares to a prowler, i'm kinda curious.

Well, I've never pushed a car but the prowler sucks. I can barely walk whenever we finish conditioning, although I find that I am improving quite well. Best workouts ate the ones where you throw up

[chuckarock]

Well, I've never pushed a car but the prowler sucks. I can barely walk whenever we finish conditioning, although I find that I am improving quite well. Best workouts ate the ones where you throw up

lol can't say I've thrown up at a workout for a while


we actually have this foam mat that's about 3 feet by 40 feet. for conditioning lately we've been having one person lay on one end and pulling it across the inside of the indoor track. we alternate pulling backwards and forwards. kick ass it does

[desteph]

September 15th
Front Squat

A. Box Jumps: 4x5 with progressing heights
B. Barbell Front Squat: 1x5 @ 45lbs, 1x10 @ 45lbs, 95x5, 115x5, 135x3, 155x3 (70%), 175x3 (80%), 195x5 (90%)
C. Barbell Front Squat: 5x10 @ 120lbs (55%)

Dead tired after this workout. Wasn't any where near my max for the front squat, i'll see what I can get next week though. Doing the prowler the day before this didn't help much either.

September 16th
Prowler

We pushed it for the length of the hallway because it was raining outside. The length of the hall was about 35 yards, with the last 10 yards being uphill.

A. Prowler: 2 sets with a total of eight 45lb plates and two 45lb plates, then 2 sets with six 45lbs plates and 2 45lbs plates, then 1 set with four 45lb plates, 1 set with 2 45lb plates and then 1 set with no plates.

The floor made it a little easier to get the plates moving, pushing them up the incline sucked a lot though, good news is that I didn't end up throwing up.

[chuckarock]

September 15th
Front Squat

A. Box Jumps: 4x5 with progressing heights
B. Barbell Front Squat: 1x5 @ 45lbs, 1x10 @ 45lbs, 95x5, 115x5, 135x3, 155x3 (70%), 175x3 (80%), 195x5 (90%)
C. Barbell Front Squat: 5x10 @ 120lbs (55%)

Dead tired after this workout. Wasn't any where near my max for the front squat, i'll see what I can get next week though. Doing the prowler the day before this didn't help much either.

September 16th
Prowler

We pushed it for the length of the hallway because it was raining outside. The length of the hall was about 35 yards, with the last 10 yards being uphill.

A. Prowler: 2 sets with a total of eight 45lb plates and two 45lb plates, then 2 sets with six 45lbs plates and 2 45lbs plates, then 1 set with four 45lb plates, 1 set with 2 45lb plates and then 1 set with no plates.

The floor made it a little easier to get the plates moving, pushing them up the incline sucked a lot though, good news is that I didn't end up throwing up.

how do you rack front squats?

i did some today and I did the hand cross grip. I don't do these very often, so I was really held back by keeping my elbows up.

[desteph]

how do you rack front squats?

i did some today and I did the hand cross grip. I don't do these very often, so I was really held back by keeping my elbows up.

I'm not a fan of the cross grip that much except at lower weights. I do a grip like the one you would do when catching a power clean. I find it easier on the shoulders. Also, sounds like dragging that mat is a bitch haha

[desteph]

September 17th
Military Press

A. Barbell Military Press: 45x5, 45x10, 65x5, 85x3, 100x3 (70%), 110x3 (80%), 120x5 (90%)
B. Barbell Military Press: 5x10 @ 75lbs (55%)
C. Body Weight Dips: 6x10
D. Cable Curls: 100x15, 80x15, 60x15, 40x15

[desteph]

September 20th
Bench Press

A. Plyo pushups and medicine ball throws
B. Barbell Bench Press: 3x10 @ 45lbs, 95x8, 135x5, 155x3, 165x1, 170x5 (75%), 190x3 (85%), 215x1ish (95%)
C. Barbell Bench Press: 5x10 @ 135lbs (60%)
D. Body Weight Chinups: 60reps
E. Medicine Ball Throws

Not the best workout, got some help on bench press for the one rep. bleh.

[desteph]

September 22
Front Squat

A. Box Jumps: 4x5 progressively higher heights
B. Barbell Front Squat: 45x10, 45x8, 95x5, 115x3, 135x3, 155x1, 165x5 (75%), 185x3 (85%), 205x7 (95%)
C. Barbell Front Squat: 5x10 @ 130lbs (60%)
D. Blue Swiss Ball Hamstring Curls: 5x20

Good workout in general.

[chuckarock]

September 22
Front Squat

A. Box Jumps: 4x5 progressively higher heights
B. Barbell Front Squat: 45x10, 45x8, 95x5, 115x3, 135x3, 155x1, 165x5 (75%), 185x3 (85%), 205x7 (95%)
C. Barbell Front Squat: 5x10 @ 130lbs (60%)
D. Blue Swiss Ball Hamstring Curls: 5x20

Good workout in general.

how do the box jumps feel on your knees? mine can't take a whole lot

[desteph]

how do the box jumps feel on your knees? mine can't take a whole lot

They're fine for me, I do do about 20-25 reps to activate my cns for squatting. Do you do any warmups before doing the box jumps? I usually do a ten minute warmup before any plyos to activate my cns for both squat bench and military press.

September 23 Military Press

A. Plyo pushups: 3x5
B. Barbell Military Press: 45x10, 45x5, 65x5, 80x3, 90x1, 100x5 (75%), 115x3 (85%), 130x2 and 3 more with a little pop from the lower body (95%)
C. Barbell Military Press: 5x10 @ 80lbs (60%)
D. BW Dips: 6x10
E. Cable Curls: 70lbs, 3x25

Good workout. Will be starting a new wave next week, which is week 4. For the deload week, i'll be starting a wave of time under tensions for the 4 weeks leading up to the beginning of the season. I'll post more on that later though.

[chuckarock]

They're fine for me, I do do about 20-25 reps to activate my cns for squatting. Do you do any warmups before doing the box jumps? I usually do a ten minute warmup before any plyos to activate my cns for both squat bench and military press.

September 23 Military Press

A. Plyo pushups: 3x5
B. Barbell Military Press: 45x10, 45x5, 65x5, 80x3, 90x1, 100x5 (75%), 115x3 (85%), 130x2 and 3 more with a little pop from the lower body (95%)
C. Barbell Military Press: 5x10 @ 80lbs (60%)
D. BW Dips: 6x10
E. Cable Curls: 70lbs, 3x25

Good workout. Will be starting a new wave next week, which is week 4. For the deload week, i'll be starting a wave of time under tensions for the 4 weeks leading up to the beginning of the season. I'll post more on that later though.

I do the box jumps on my off days (wednesday) after I throw. I do a short re-warmup beforehand but nothing huge. It's just too much pounding on my knees.

I'll probably start just using one box and stepping off to a bench or shorter box or something.

[desteph]

I'm starting a new wave which will last 4 weeks. This wave will be a combination of the 5/3/1 percentages for bench front squat and military press, but assistance exercises are dictated by the Time Under Tension article by Dave Tate.

September 27th Bench Press

A. Plyo Pushups: 3x3
B. Barbell Bench Press: 45x10x2, 95x5, 115x5, 135x5, 155x5
C. Body Weight Chinups: 5x10
D. EZ Bar Skull Crushers: 80lbs 2x30 seconds, 40lbsx30 seconds
E. Chest Supported Rows: 70lbs 2x30 seconds, 35lbsx30seconds
F. Pec Fly's: 15lbs 2x30 seconds, 10lbsx 30 seconds
G. DB Military Press 35lbs 2x30 seconds, 20lbsx 30 seconds
H. Cable Curl: 80lbs 2x30 seconds, 40lbsx30 seconds

Bumping up my caloric intake over then next 4 weeks drastically...I gained 11lbs on this routine and diet in 4 weeks during june, hopefully I can get another 5lbs and hit 210lbs for the season...

[chuckarock]

I'm starting a new wave which will last 4 weeks. This wave will be a combination of the 5/3/1 percentages for bench front squat and military press, but assistance exercises are dictated by the Time Under Tension article by Dave Tate.

September 27th Bench Press

A. Plyo Pushups: 3x3
B. Barbell Bench Press: 45x10x2, 95x5, 115x5, 135x5, 155x5
C. Body Weight Chinups: 5x10
D. EZ Bar Skull Crushers: 80lbs 2x30 seconds, 40lbsx30 seconds
E. Chest Supported Rows: 70lbs 2x30 seconds, 35lbsx30seconds
F. Pec Fly's: 15lbs 2x30 seconds, 10lbsx 30 seconds
G. DB Military Press 35lbs 2x30 seconds, 20lbsx 30 seconds
H. Cable Curl: 80lbs 2x30 seconds, 40lbsx30 seconds

Bumping up my caloric intake over then next 4 weeks drastically...I gained 11lbs on this routine and diet in 4 weeks during june, hopefully I can get another 5lbs and hit 210lbs for the season...

210's a pretty good number. Still not huge for a thrower but getting there :)

You wanna explain to me the time under tension deal (or link me to the article)?

btw i started up a log in the powerlifting section if you wanna check it out

[desteph]

210's a pretty good number. Still not huge for a thrower but getting there :)

You wanna explain to me the time under tension deal (or link me to the article)?

btw i started up a log in the powerlifting section if you wanna check it out

Haha yeah I know. I figure I'd try to hit 250-260lbs senior year, so I have a while to go.

The article is.....

http://www.t-nation.com/free_online_article/sports_body_training_performance/my_greatest_gains_ever_dave_tate

Its honestly one of the most simplistic but brilliant ideas for putting on mass that I've found. I keep my main compound movement with 531 percentages, but then I do 6-7 other exercises that are either for specific body parts or that include multiple ones...last time I did it I had decent gains so I'm hoping to again...

yeah of course, i'd like to see how you're training.

September 29th Front Squat

A. Box Jumps: 5x5 of increasing height
B. Barbell Front Squat: 2x45x10, 95x5 (45%), 115x5 (55%), 135x5 (55%), 155x5
C. Bulgarian Split Squats DB: 45lbs 5x8
D. Sumo Barbell Deadlifts: 135x10, 185x10, 225x10, 275x8, 225x10

Legs are sore as heck, but good workout. For TUT for lower body, I'll be following the percentages for front squat, adding reps to the split squats each week and adding reps/sets to the deadlift.

[desteph]

October 1st Military Press

A. Plyo Pushups: 3x3
B. Barbell Push Press: 2x45x10, 70x5 (45%), 80x5 (55%), 90x5 (65%), 100x5
C. Body Weight Chinups: 5x10
D. Peck Fly's DB: 15x2x30 seconds, 10lbs 1x30 seconds
E. Barbell JM Press: 95lbs 2x30seconds, 55lbs 1x 30seconds
F. DB Side Raises: 20lbs 2x30seconds, 10lbs 1x30 seconds
G. Barbell Curls: 85lbs 2x30 seconds, 45lbs 1x30 seconds
H. Tricep Pushdown: 80lbs 2x30 seconds, 40lbs 1x30seconds

Good workout. My hamstrings were murdered by the sumo's the other day though and they still feel completely dead.

[desteph]

10/4/10 Bench Press

A. Plyo Pushups: 3x5
B. Barbell Bench Press: 45x2x10, 95x8, 115x3, 135x3, 145x5 (65%), 165x5 (75%), 185x9 (85%)
C. Body Weight Chin Ups: 5x10, 1x5
D. EZ Bar Skull Crusher: 80lbs 2x35seconds, 40lbs 1x35 seconds
E. Chest Supported Rows: 70lbs 2x35 seconds, 35lbs 1x35 seconds
F. Peck Fly's: 15lbs 2x35 seconds, 10lbs 1x35 seconds
G. DB Military Press: 35lbs 2x35 seconds, 20lbs 1x35seconds
H. Cable Curls: 100lbs 2x35 seconds, 50lbs 1x35 seconds

Good workout, first bench press pr since coming to college and using narrower benches...

[desteph]

October 5th Conditioning

Prowler 6 trips, 25 yards down and 25 yards back on rubber indoor track. 3x1 with 140lbs extra weight, 3x1 90lbs extra weight.

After every two people go, a card was drawn from a 26 card deck. Red cards were pushups and black cards were pushups. Number of card represented number of reps for the exercise

I've been sick for the past week....it sucks. I'm going home for break in a few days though so I Hope to get healthier then.

[desteph]

October 6th Front Squat

A. Box Jumps: 5x5 with increasing height each set
B. Barbell Front Squat: 45x10, 45x8, 95x5, 115x3, 135x3, 145x5 (65%), 165x5 (75%), 185x10 (85%)
C. Bulgarian DB Split Squats: 45lbs 5x10
D. Barbell Sumo Deadlift: 135x10, 185x10, 225x10, 275x10*, 225x10

My legs were dead from the prowler yesterday but I still managed to have a decent workout. I'm now using a 215lb working max for front squats this cycle...Hit an all-time pr on deadlifts today, it was difficult, I got seven then took a five second break and grinded out three more. I'm not sure where that would put my 1rm for deadlifts but I assume its in the mid 300's to high 300's. good stuff.

[Willhu12]

Depseph,

can I ask, should all throwers do Plyometrics, or are they unessecary? (I already asked xxtwsitedxx, but I wanted to get a range of opinions)

[desteph]

Depseph,

can I ask, should all throwers do Plyometrics, or are they unessecary? (I already asked xxtwsitedxx, but I wanted to get a range of opinions)

Well I wouldn't say that you have to do them, but I have found that they do help. If you are straight up powerlifting to get stronger then I would say yes, you should definitely do them. But, if you are olympic lifting, I wouldn't deem them necessary for success. Olympic lifting puts a lot of stress on the joints of the body, as does plyometrics. So if you were to olympic lift, I would envision that you would do less plyometric movements or less intense movements than if you were solely powerlifting.

[desteph]

Alright, to keep up to date, I haven't lifted since last Wednesday due to this coming week I'll be maxing my bench squat and deadlift along with conditioning. Then the week after that I won't lift but will be doing active recovery and then the week after that my practices begin...

[desteph]

Wednesday October 13th

Light Prowler work

Thursday October 14th
1rms
A. Plyo Pushups: 3x5
B. Barbell Bench Press: 45x10, 45x8, 95x8, 115x5, 135x5, 155x3, 175x1, 195x1, 215x1
C. Box Jumps: 3x5, 3x3 progressively higher heights
D. Barbell Front Squats: 45x10, 45x8, 95x5, 115x5, 135x3, 155x3, 185x1, 205x1, 225x1, 245x1 PR

Worked up to 1 rep maxes in bench and front squat today. Managed 215lbs for bench press, which is an improvements since the beginning of the summer although I wash hoping for more. Front Squat was good, I could have probably gotten 255, but thats for next time.

10/14/10- Bench Press: 215lbs Front Squat: 245lbs

Will be maxing deadlift tomorrow

[desteph]

October 15th
Deadlift Max

A. Plyo Box Jumps: 5x3
B. Barbell Deadlift: 45x10, 135x5, 185x5, 225x3, 275x2, 315x1, 365x1PR

Front Squat/ Bench Press/ Deadlift
245lbs/215lbs/365lbs= 825lb total

[desteph]

Started the new cycle today that my coach gave

October 18th ME Upperbody

A. Plyo Pushups: 3x5
B. Barbell Bench Press work up to 5rm (still using 5/3/1 percentages): 45x2x10, 95x8, 115x5, 135x3, 145x5 (65%), 165x5 (75%), 185x5 (85%)
C. Clean Shrug: 45x8, 135x8, 155x8, 185x8
D. Incline DB Bench Press: 45x10, 50x4x10
E. Chest Supported Rows: 90lbs 4x12
F. BW Tricep Dips: 4x12

[desteph]

October 19th
ME Lower

A. Plyo Box Jumps: Increasing height 5x5
B. Barbell Front Squat: 45x10, 45x8, 95x5, 115x5, 135x3, 155x5 (65%), 175x5 (75%), 195x5 (85%)
C. Single Leg Dumbell Split Squat: 35lbs 4x12
D. Stiff Legged Deadlift: 45lbs 3x12

I was supposed to do clean pulls today as my third exercise, but my lower back was hurting near the spot of my herniated disc from the clean shrugs yesterday...i'm thinking about dropping the exercises, I'll be consulting my coach first though.

[desteph]

October 21st
DE Upper

A. Plyo Pushups: 3x5
B. Barbell Bench Press: 45x10, 45x8, 95x8, 115x5, 120x3x3 (55%), 140x3x3 (65%), 1502x3 (70%)
B. Barbell Military Press: 4x12 @ 95lbs
C. Bodyweight Chinups: 5x10
D. Tricep Pushdowns: 4x15 @ 100lbs

[desteph]

October 22nd
DE Lower

A. DE Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 125lbs 3x3 (55%), 150lbs 3x3 (65%), 160lbs 2x3 (70%)
B. Leg Press: 4 45lbs plates 2x12, 4 45lbs plates and 2 25lb plates 2x10, 6 45lb plates 1x10
C. Barbell Good Mornings: 45lbsx12, 65lbsx12, 85lbsx12

Practices start tomorrow, monday. First week/two weeks are going to be hell weeks in terms of conditioning. can't wait to test my body.

[desteph]

October 25th
ME Upper

A. Barbell Bench Press: 2x10 @45lbs, 95x8, 115x5, 135x5, 155x3 (70%), 175x3 (80%), 195x4 (90%)
B. Clean Shrugs from knees: 95x8, 135x8, 2x8 @ 185lbs
C. DB Incline Press: 50lbs 5x10
D. Chest Supported Row: 90lbs 4x12
E. Bodyweight Dips: 4x12

Didn't go to failure on bench press today, only wanted to get one more than the prescribed reps for the last set. Starting to do my clean shrugs from my knees after talking to the throwing coach today, my back feels fine from doing them this way instead of off the floor.

Today was the first day of track. We had about a 45 minute meeting with the head coaches and assistant coaches. I was talking to the head track coach quite a bit today in private conversation, with very positive feedback. The max number of men we can have on the team is 45 and the number trying out is about 90ish so there are going to be many cuts. Including myself though there are only six male throwers. After talking to the head coach today and him telling me to send in an order form for a track jacket and after talking to my throwing coach I feel confident that I'll be on the team.

The next two weeks not including this one will just be lifting and small amounts of conditioning. My throwing coach won't be working with us until that time due to his other job and settling into the season. I can't wait to show my coaches what i've got.

Strong(er).

[chuckarock]

October 25th
ME Upper

A. Barbell Bench Press: 2x10 @45lbs, 95x8, 115x5, 135x5, 155x3 (70%), 175x3 (80%), 195x4 (90%)
B. Clean Shrugs from knees: 95x8, 135x8, 2x8 @ 185lbs
C. DB Incline Press: 50lbs 5x10
D. Chest Supported Row: 90lbs 4x12
E. Bodyweight Dips: 4x12

Didn't go to failure on bench press today, only wanted to get one more than the prescribed reps for the last set. Starting to do my clean shrugs from my knees after talking to the throwing coach today, my back feels fine from doing them this way instead of off the floor.

Today was the first day of track. We had about a 45 minute meeting with the head coaches and assistant coaches. I was talking to the head track coach quite a bit today in private conversation, with very positive feedback. The max number of men we can have on the team is 45 and the number trying out is about 90ish so there are going to be many cuts. Including myself though there are only six male throwers. After talking to the head coach today and him telling me to send in an order form for a track jacket and after talking to my throwing coach I feel confident that I'll be on the team.

The next two weeks not including this one will just be lifting and small amounts of conditioning. My throwing coach won't be working with us until that time due to his other job and settling into the season. I can't wait to show my coaches what i've got.

Strong(er).

That kind of security is always nice! Congrats man. Good luck with the upcoming really really long pre-season lol.

[desteph]

That kind of security is always nice! Congrats man. Good luck with the upcoming really really long pre-season lol.

haha thanks man, yeah its gonna be hella long. good thing is conditioning wont be starting for like two more weeks.

October 26th
ME Lower

A. Barbell Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 135x5, 160x3 (70%), 185x3 (80%), 210x3 (90%)
B. Hang Clean High Pulls: 95x8, 95x8, 135x8, 185x8
C. DB Bulgarian Split Squats: 40lbs 4x12
D. Stiff Legged Deadlift: 45x12, 65x12, 85x12

[desteph]

10/28
Conditioning/ DE Upper

A. Prowler pushes: Four 45lb plates for five pushes...each push 30yards
B. Hill sprints. 1x5, 1x3

A. Speed Bench Press: 2x10@45lbs, 95x8, 115x5, 3x3@120lbs (55%), 3x3@140lbs (65%), 2x3@150lbs (70%)
B. Hang clean shrugs: 95x12, 135x12, 185x12
C. Barbell Military Press: 4x12 @ 95lbs
D. Bodyweight Chinups: 5x10
E. Tricep Pushdowns: 100lbs 4x15

[desteph]

October 29th
DE Lower

A. Speed Barbell Front Squats: 2x10@45lbs, 95x8, 115x5, 3x3@125lbs (55%), 3x3@150lbs (65%), 2x3@160lbs (70%)
B. Barbell Hang Clean Shrugs: 95x10, 135x10, 155x10

Didn't have time to finish the rest of the workout due to other things with the team...

[desteph]

November 1st
ME Upper

A. Barbell Bench Press: 2x10 @ 45lbs, 95x8, 115x8, 135x5, 155x3, 165x5 (75%), 185x5 (85%), 215x2 (100%) PR
B. Hang Clean Shrugs: 95x8, 135x8, 185x8, 205x8
C. Incline Dumbell Bench Press: 3x10 @ 50lbs, 2x10 @ 55lbs
D. Chest Supported Row: 90lbs 3x12, 105lbsx12
E. Bodyweight Tricep Dips: 4x12

Good workout out today, tired but was able to hit a nice pr in bench. Conditioning tomorrow can't wait

[desteph]

November 2nd
Conditioning and ME Lower Body

Did high jump mat pushes and pulls in the gym with my team for about an hour.

A. Barbell Front Squat: 45x10, 45x10, 95x8, 115x5, 135x5, 155x3, 170x5 (75%), 195x3 (85%), 225x5 (97.5%) PR
B. Barbell Hang Cleans: 45x8, 95x8, 115x6, 155x8
C. Body Weight Glute-Ham-Raise: 2x5, 1x10

Good day today besides the conditioning which killed me. PR'd my front squat which i'm happy about. Also started using the ghr today, they weren't too bad due to my base of using ghetto ghr's before I got to college.

[desteph]

November 4th
DE Upper Body

A. Speed Barbell Bench Press: 2x10 @ 45lbs, 95x8, 115x5, 120lbs 3x3 (55%), 140lbs 3x3 (65%), 150lbs 2x3 (70%)
B. Barbell Hang Clean Pull: 95x12, 135x12, 185x9, 185x3
C. Barbell Military Press: 95lbs 4x12
D. Body Weight Chin Ups: 5x10
E. Tricep Rope Pushdown: 4x15 @ 100lbs

[desteph]

November 5th
DE Lower Body

A. Speed Barbell Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 125lbs 3x3, 150lbs 3x3, 160lbs 2x3
B. Barbell Hang Cleans: 95lbsx10, 135lbsx8, 185lbsx3, 205x0, 205x0, 135x5
C. Leg Press: Four 45lb platesx10, Four 45lb plates and two 25lb platesx10, 6 45lb platesx10, 6 45lb plates and two 25lb platesx10, Eight 45lb platesx10
D. Barbell Good Mornings: 45x12, 75x12, 2x12@95lbs

Did the speed squats off a lower box today so it was a bit tougher. Should've gotten the two failed hang clean attempts, I was able to explode well but I forgot to shrug both times so I wasn't able to catch it.

Conditioning practice this sunday afternoon with our throwing coach finally back, its going to be brutal, but i'm ready to suffer. strong(er)

[Willhu12]

Whats your PB in the shot putt?

[desteph]

Whats your PB in the shot putt?

In high school I had a best of 37' with the 12lb and 30' with the 16lb.

I have no clue what I'm throwing with both of those now though seeing as how I haven't thrown much since early June. Improvement is sure, but by how much? I'll have to wait and see once we start throwing

[Willhu12]

In high school I had a best of 37' with the 12lb and 30' with the 16lb.

I have no clue what I'm throwing with both of those now though seeing as how I haven't thrown much since early June. Improvement is sure, but by how much? I'll have to wait and see once we start throwing

Damn, that's big, well, I wish you the best of luck.

[andoird]

In high school I had a best of 37' with the 12lb and 30' with the 16lb.

I have no clue what I'm throwing with both of those now though seeing as how I haven't thrown much since early June. Improvement is sure, but by how much? I'll have to wait and see once we start throwing
Damn, that's big, well, I wish you the best of luck.

[desteph]

Sarcasm?

[Willhu12]

Sarcasm?

Not at all, my best is like 32.

[desteph]

Not at all, my best is like 32.

haha not you the other guy.

November 7th
Conditioning

Basically, it sucked, but I got through it. Spent two hours conditioning, most of the team puked including myself. It really pushed my self physically and mentally to the max, but that's what it takes to get better.

[desteph]

November 8th
ME Upper Body

A. Barbell Bench Press: 2x10 @ 45lbs, 95x8, 135lbs 3x8
B. Barbell Hang Clean Shrug: 135lbs 3x5
C. Incline DB Bench Press: 35lbs 3x12
D. Chest Supported Rows: 50lbs 3x10
E. Body Weight Dips: 8,8,10,10

Deload week and loving it

[Willhu12]

haha not you the other guy.

November 7th
Conditioning

Basically, it sucked, but I got through it. Spent two hours conditioning, most of the team puked including myself. It really pushed my self physically and mentally to the max, but that's what it takes to get better.

Is the conditioning helping with your throwing?

[desteph]

Is the conditioning helping with your throwing?

I don't know yet, I haven't thrown since early June...we're starting drills friday so I'll see how it goes. The conditioning is currently for increasing work capacity so we can throw and lift during the week when the season comes. It also helps you build mental and physical toughness tremendously

[desteph]

November 9th
ME Lower

A. Barbell Front Squat: 45lbs 2x10, 95x8, 115 3x8 (50%)
B. Barbell Hang Cleans: 95x5, 135x5, 155x5
C. Body Weight GHR's: 8, 8, 5

November 10th
Conditioning

1 Monster= 20 pushups, 20 bicycle kick situps, 20 body weight squats, 20 v-ups

A. 6 Monsters
B. 5 30 yard Hill Sprints with 10 reps of one exercise done at bottom and 10 reps of another exercise done at the top.

[desteph]

November 11th
DE Upper

A. Speed Bench Press: 2x10@45lbs, 95x8, 115x5, 3x3 @ 120lbs (55%), 3x3 @ 140lbs (65%), 2x3 @ 150lbs (70%)
B. Barbell Military Press: 65lbs 3x10
C. Hang Clean Shrugs: 135lbsx5, 2x5@ 185lbs
D. Body Weight Chinups: 2x10
E. Tricep Push Down: 110lbs 3x12

November 12th
DE Lower

A. Barbell Speed Front Squats: 45lbs 2x10, 95x8, 115x5, 125lbs 3x3 (55%), 150lbs 3x3 (65%), 160lbs 2x3 (70%)
B. Leg Press: Four 45's and 2 25's x10

Conditioning
-6 Full Court Gut Busters
-Timed Tuck Jumps on high jump mats

Drills
-Shot drills

Had practice with the throwing coach today. Conditioning sucked, puked a few times, but being able to throw again was nice and the coach said I was doing a good job with the throws which is good and they all felt powerful. Good day, **** ton of homework to do this weekend and conditioning again on Sunday with drills.

[desteph]

November 15th
6 AM Practice

Weight Throw Drills and Introduction

PM Practice
ME Upper/ Conditioning

A. Prowler: 5 Pushes, 50 meters down and 50 meters back with two 25 lbs plates
B. Barbell Incline Bench Press: 2x10@ 45lbs, 75x8, 95x8, 110x5 (65%), 125x5 (75%), 140x13 (85%)
C. DB Bench Press: 60lbs 5x10
D. Barbell Hang Clean Shrugs: 95x8, 135x8, 155x8, 185x8
E. Body Weight Chinups: 4x12
F. Tricep Pushdown: 110lbs 4x12
G. Monster: 6 times

[chuckarock]

damn nice benching. looks like you might have to re-evaluate your percents haha

how'd the weight feel?

[desteph]

damn nice benching. looks like you might have to re-evaluate your percents haha

how'd the weight feel?

Haha agreed. I haven't started using the implement yet, just worked on the footwork and turning.

November 16th
Conditioning/ ME Lower

A. Gutbusters and Suicides
B. Barbell Deadlifts: 135x10, 185x8, 215x5 (65%), 255x5 (75%), 280x8 (85%)
C. Barbell Hang Clean High Pulls: 95x8, 135x8x8, 155x8
D. Leg Press: Four 45's x12, Four 45's and two 25's x8, Six 45's x8 x8
E. Barbell Good Mornings: 95lbs 2x10

[desteph]

November 18th
Conditioning/ Drills/ DE Upper

A. Conditioning
B. Shot Drills

C. Barbell Speed Bench Press: 2x10 @ 45lbs, 95x8, 115x5, 120lbs 3x3 (55%), 140lbs 3x3 (65%), 150lbs 2x3 (70%)
D. Barbell Hang Clean Shrugs: 95x12, 135x10, 185x8
E. Seated DB Military Press: 40lbs 4x12
F. Chest Supported Wide Grip Rows: 90lbsx10, 4x10 @ 80lbs
G. Bodyweight Tricep Dips: 3x12

Tired as hell after conditioning and shot drills so lifting was a bitch.

[desteph]

November 19th
DE Lower

A. Barbell Speed Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 135x5, 145lbs 3x3 (55%), 170lbs 3x3 (65%), 185lbs 2x3 (70%)
B. Hang Clean High Pulls: 95x10, 135x10, 155x10
C. Body Weight GHR's: 5x8

[desteph]

November 22
ME Upper

A. Barbell Incline Bench Press: 2x10 @ 45lbs, 75x8, 95x5, 110x5, 120x3 (70%), 140x3 (80%), 160x5 (90%) changed working max from 165lbs to 175lbs
B. Barbell Hang Clean Shrugs: 95x8, 135x8, 155x8, 185x8
C. DB Flat Bench Press: 60lbs 5x10
D. Body Weight Chinups: 4x12
E. Tricep Pull Down: 60lbs 4x12

Changed the working max for my incline bench press from 165lbs to 175lbs. Went conservative on the last set for bench today due to soreness in my right elbow.

[desteph]

Home for break this week...Threw shot and did weight drills on Tuesday and then attempted MELower but my back couldn't hand the deadlifts. I decided to take the rest of the week off besides two days of conditioning to recover from the past two months of non stop physical abuse. My body is dead I realized, so I'm gonna recooperate, first meet is coming up next Saturday.

[Willhu12]

Home for break this week...Threw shot and did weight drills on Tuesday and then attempted MELower but my back couldn't hand the deadlifts. I decided to take the rest of the week off besides two days of conditioning to recover from the past two months of non stop physical abuse. My body is dead I realized, so I'm gonna recooperate, first meet is coming up next Saturday.

Lucky you, my first meet is in April. And I need to throw 17.6m with the shot and 54m with the disc to qualify for Lille 2011.

EDIT: By weight, do you mean "really heavy hammer"?

[desteph]

Lucky you, my first meet is in April. And I need to throw 17.6m with the shot and 54m with the disc to qualify for Lille 2011.

EDIT: By weight, do you mean "really heavy hammer"?

Yeah, it's like a hammer, but a 35lb ball with a handle on the end

Friday November 26th

Hill sprints up the ass: 2x5 reps with 30 seconds rest between each rep
More wouldve been done but I had other priorities...

[desteph]

November 29th

A. Conditioning: Prowler 1x8. Down and back was about 60 yards in total, sucked ballz.
B. Conditioning: 4 prowlers
C. Weight Throw: Did orbits and then releases, difficult but I enjoy the challenge of it.

A. Barbell Incline Bench Press: 2x10 @ 45lbs, 95x8, 95x6, 115x3, 135x3, 155x3
B. Barbell Hang Cleans: 95x8, 2x8 @ 135lbs
C. DB Flat Bench Press: 5x10 @ 50lbs
D. Body Weight Chinups: 3x8

Completely shot after the workout. Energy drinks are my friend.

[desteph]

November 30th
A. Conditioning: Gut Buster
B. Shot drills and throws, felt good.

A. Barbell Deadlift: 135x8x8, 185x6, 230x3, 265x3, 300x3
B. Barbell Hang Clean Pull: 135x5, 135x5, 135x5
C. Leg Press: 180lbs 4x12

[Willhu12]

November 30th
A. Conditioning: Gut Buster
B. Shot drills and throws, felt good.

A. Barbell Deadlift: 135x8x8, 185x6, 230x3, 265x3, 300x3
B. Barbell Hang Clean Pull: 135x5, 135x5, 135x5
C. Leg Press: 180lbs 4x12

whats are gutbusters/suicides/etc?

[desteph]

whats are gutbusters/suicides/etc?

We usually perform suicides on a basket ball court. Start at one base line and run to the nearest three-point line and back to the baseline, then to the half court line and back to the baseline, then to the opposite three point line and back to the baseline, and then to the other baseline and then back. That usually consists of one.

We also usually perform gutbusters on a basketball court. Basically, you perform one exercise for 10 or 15 reps at one baseline, then either run to the other baseline or half court and perform another exercise for 10-15 reps and then run back to the other baseline and perform another exercise for 10-15 reps. Basically it keeps going until your told to stop. Down and back is usually considered "1" reps and we doe anywhere from 5 reps for a few sets to 10 reps for a few sets. The exercises performed include pushups, crunches, v-ups, jumping jacks, squat jumps, tuck jumps, mountain climbers and burpees.

Prowler pushes are pushing the prowler and mat pushes are usually pushing/ pulling high jump mats for the length of the basketball court and back.

Monsters are a performance of pushups, bicycle crunches, prisoner squats and v-ups. Each one is performed 20 reps. This all equates to 1 monster. We usually perform 2-3 for warmups and do 8-10 when conditioning. Time spent between the monsters should be about 20 seconds of light jogging in place.

Hope that helps man.

December 1st

6am Practice...

Did weight drills: rotation with barbell, rotation with tire, rotation with hammer thing, rotation with 45lbs weight.

Then we did shot progressions for the glide.

The weight throw is getting easier, somewhat. Practice really makes perfect for it. The glide is coming along well also, I realized that what I was doing last year was completely wrong so I'm glad i'm getting coached the correct way of how to do it now.

[desteph]

December 2nd

Morning

Weight Throw Progressions and then threw the 35lbs weight about 10 times with the rotation. Difficult, but am making progress.

Afternoon
DE Upper

A. Barbell Speed Bench Press: 65x10x10, 95x8, 120lbs 3x3, 140lbs 3x3, 150lbs 2x3
B. Barbell Hang Clean Shrugs: 95x12, 135x12, 185x12
C. Seated DB Military Press: 40lbs 4x12
D. Chest Supported Row: 70lbs 2x10, 80lbs 3x10

[desteph]

Short practice today...threw shot and weight.

First meet is tomorrow.

[chuckarock]

Short practice today...threw shot and weight.

First meet is tomorrow.

good luck man i want some results asap

[desteph]

Meet Results December 4th
Minimums of 38 feet for shot and weight at the event.

Weight
1. Threw from power. 7.79 meters measured.
2. One rotation: 10.3 meters not measured.
3. Foul

Shot
1. Power: 9.65 no measure
2. Power: 9.11 no measure
3. Power: 10.00 meters no measure

Annoyed that they had minimums at the meet. Happy to hit 10 meters from power for shot and hit 34 feet for weight. None of the throws officially counted the because we had to use outdoor implements inside because of what we were throwing onto.

Practice later today.

[Jaycee41]

why do you think you throw up so much? i hate throwing up...

[Willhu12]

Shot
1. Power: 9.65 no measure
2. Power: 9.11 no measure
3. Power: 10.00 meters no measure

Annoyed that they had minimums at the meet. Happy to hit 10 meters from power for shot and hit 34 feet for weight. None of the throws officially counted the because we had to use outdoor implements inside because of what we were throwing onto.

Practice later today.

you gonna practise the glide/spin for shot? I found that after only a few tries I was getting further than my best power throws with the spin throw.

[chuckarock]

Meet Results December 4th
Minimums of 38 feet for shot and weight at the event.

Weight
1. Threw from power. 7.79 meters measured.
2. One rotation: 10.3 meters not measured.
3. Foul

Shot
1. Power: 9.65 no measure
2. Power: 9.11 no measure
3. Power: 10.00 meters no measure

Annoyed that they had minimums at the meet. Happy to hit 10 meters from power for shot and hit 34 feet for weight. None of the throws officially counted the because we had to use outdoor implements inside because of what we were throwing onto.

Practice later today.

nice start to the season man!

[desteph]

why do you think you throw up so much? i hate throwing up...

physical exertion

[desteph]

you gonna practise the glide/spin for shot? I found that after only a few tries I was getting further than my best power throws with the spin throw.

yeah I've been practicing the glide for a few days now, but my powers are still going farther. I'm having a difficult time connecting the back of the ring to the front with getting my right foot underneath me while still having my feet staggered though.

[desteph]

nice start to the season man!

Thanks man

December 5th

Practice

Conditioning: One extremely long gutbuster.

Practiced Weight Throw: Mainly orbits, orbits into rotations and releases. I found that I was keeping my upper body too tight while orbiting and rotating and that I was allowing the weight to fall to low while rotating, after figuring that out and starting to work at it my throws have been going farther...

[desteph]

December 6th

Conditioning
6 prowler pushes, 40 yards down and back. 240 yards total

Throwing
Shot put progressions: The shot felt really good today...only did progressions and the ball felt like it was flying out. Took one power throw and hit 33 feet after 30 practice throws so I'm happy.

Weight Throw: Did orbits progressions and turns with the 35lbs weight. Did 5 releases...I need to get my feet correct when doing the releases and thrust my hip back more to get a higher arch and farther distance. They were going about 25 feet.
5 Weight throws with one rotation: These were good, I need to keep the ball up more and correct my turn, but they were flying out to 34 feet which is good.

ME Upper

A. Barbell Incline Bench Press: 45x10x10, 95x8, 115x5, 125x5, 140x3, 155x8

Did these quickly, would have gotten more probably if I didn't have to rush out of the weight room to take a chem lab final.

[desteph]

December 7th

Morning Practice:

Shot drills and throwing: I need to get my hips extended more at the end of my throw, they're rotating but now powering forward...seriously hurting my distance.

Afternoon
ME Lower

A. Barbell Deadlift: 135x10, 185x7, 225x5, 245x5, 280x3, 315x9 PR
B. Barbell Hang Clean: 95x5, 135x5, 165x3, 195x1, 225xfail
C. Leg Press: 180lbs 4x12 slow and controlled.

Happy with my deadlift pr, need to fix my shot form, a lot.

[desteph]

December 9th

Weight Drills
Shot Drills

DE Upper
A. Barbell Bench Press: 65x10, 10, 95x8, 115x5, 120lbs 3x3, 140lbs 3x3, 150lbs 2x3
B. Hang Clean Pull: 95x8, 135x2x8
C. DB Seated Military Press: 45lbs 3x12
D. Chest Supported Row: 80lbs 5x10

Elbow hurts like a bitch when throwing shot, meet on saturday.

[desteph]

December 10th
Practice

Weight throw and shot were good today, meet tomorrow.

[desteph]

My bad for not posting in a few days, finals have started and my time has been taken over by studying...

December 11 Meet

Best Shot Put: 9.89 meters
Best Weight Throw: 8.13 meters

Technique was **** in each, worse in the weight throw, I kept falling backwards when releasing, thus losing my power and 2-4 meters on my throw.

December 13th
ME Upper Deload Week

A. Barbell Incline Bench Press: 45x10, 65x8, 85x6, 105x4, 125x3, 145x2, 165x1, 185x1
B. Body Weight Chinups: 5x8

December 15th
ME Lower Deload Week

A. Barbell Deadlift: 135 2x10, 185x5, 225x5, 275x5, 315x5
B. Leg Press: 230lbs 3x12 slow reps
C. Prowler: 135 total lbs. 8x1 20 yards down and back.

Not a bad workout today, 315x5 was pretty easy, puked after last prowler sprint, going to miss those until we start again in mid january.

[desteph]

Dec. 17th
DELower/ Upper

A. Speed Front Squat: 2x10@45lbs, 95x8, 115x5, 135 3x3, 155 3x3, 165 2x3
B. Speed Barbell Bench Press: 45 2x10, 95x8, 115x5, 125 3x3, 145 3x3, 155 2x3
C. BW GHR: 4x8
D. Chest Supported Row: 45lbs 4x8

[desteph]

Dec. 20

ME Upper
A. Bench Press: 45lbs 2x10, 95x8, 115x5, 135x3, 145x5, 165x5, 185x14 PR
B. barbell hang clean: 135 4x8
C. db incline bench press: 50lbs 5x10
D. chinups bw+25: 5x8

[desteph]

December 21st

ME Lower Body

A. Barbell Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 135x5, 155x5, 175x5, 200x8
B. Barbell Hang High Clean: 4x8 135lbs
C. Walking Lunges: 10 reps each leg x 3 with 25lbs plates

[desteph]

Figured I'd try to get some advice on here as well as in real life....I'm currently considering making this my last season of track, meaning I would not compete after freshman year. It is not that I am losing interest in the sport, but I don't think I will have time for it. I currently have three hour practices five days a week and a meet on the sixth day, which is usually a 12 hour event. Im currently a chemistry BS major in college, but after talking to my friend and a few teachers, I'm about 95% sure that I'm going to change my major to chemical engineering, which would be a 3-2 program, where I would complete three years, through my junior year, at my current college and then go to Columbia (preferably) for two more years to earn a chemical engineering degree. I believe doing this path will get me where I want to go in life, or at least put me in a better position for it, but to do so I will most likely have to drop track due to the course load that I will undertake...I'm still contemplating though, any advice would be welcome.

[desteph]

December 24th
DE Upper/Lower

A. Speed Bench Press: 45lbs 2x10, 95x10, 135x10, barbell + elitefts short red mini band 3x3, barbell + elitefts shirt black band 3x3, barbell + red and black bands 2x3
B. Speed Front Squat onto Box: 45lbs 2x10, 95x8, 115x5, 135 3x3, 155 3x3, 165 2x3
C. Barbell Standing Military Press: 100lbs 4x12
D. Barbell Hang Clean: 135lbs 3or4 sets of 8

[desteph]

December 25th
Conditioning

A. Warmups: 4 Monsters
B. Hill Sprints: 20 yard sprints up a hill. 1x5 sprints, 30 seconds rest between each. Two minute break. 1x10 sprints, 30 seconds rest between each.
C. One 80ish yard hill sprint up hills
D. Cool Down: 1 Monster

Strong(er)

[leche1dura]

Nice conditioning work. Are you following westside for skinny bastards btw?

[Da_Jtac_0]

dont drop track unless you are absolutely sure you have to. you may regret it one day. ni went to a school without track and i am regretting it more then you could imagine

jw what school are you throwing at?

[desteph]

Nice conditioning work. Are you following westside for skinny bastards btw?

Thanks man. I'm following more of a modified Westside program. Defrancos doesn't have DE days which mine does. I do basically the same thing though, on ME I have my major exercise but I use the percentages and reps prescribed by Wendlers 5/3/1. The only other major difference is the incorporation of Hang Cleans, hang shrugs and clean pulls that my coach added, which have helped my hip explosion

[desteph]

dont drop track unless you are absolutely sure you have to. you may regret it one day. ni went to a school without track and i am regretting it more then you could imagine

jw what school are you throwing at?

Yeah I hear ya man. It's definitely a passion and hobby I have....I won't be making any decisions until next year and see how my classes go. I throw at a state school in new York, one of the schools with better academics. I'd rather not say on here, pm me if you want to know

[Willhu12]

Yeah I hear ya man. It's definitely a passion and hobby I have....I won't be making any decisions until next year and see how my classes go. I throw at a state school in new York, one of the schools with better academics. I'd rather not say on here, pm me if you want to know

Keep throwing man.

[desteph]

Keep throwing man.

It'll be a difficult choice when the time arises, I am only throwing at a d3 school though, so my academics are more important than track.

December 27th
ME Upper

Warmup: Monster

A. Barbell Flat Bench Press: 45lbs 2x10, 95x8, 115x5, 135x5 ADD ELITEFTS WRIST WRAPS 155x3, 175x3, 195x5
B. Barbell Hang Clean Shrug: 135x5, 4x5@155lbs
C. DB Incline Bench Press: 50lbs 5x10
D. Chinups: BW + 25lbs 5x8

Good stuff

[desteph]

December 28th
ME Lower

Warmup: Monster

A. Barbell front squat: 45lbs 2x10, 95x8, 115x5, 135x5, 165x3, 190x3, 210x5
B. Barbell Hang Clean High Pulls: 135x5, 4x5 @ 155lbs
C. Walking Lunges: 25lbs each hand, 4x10 each leg

[desteph]

December 29th

Conditioning
Quick Session today....6 Monsters

[desteph]

December 30th

DE Upper Body

A. Barbell Speed Bench Press: 2x10 @ 45lbs, 95lbs x 10, 135 x 10, EFS pro short red bands 3x3, efs pro short monster mini black band 3x3, efs pro short red band and monster mini black band 2x3
B. Barbell Military Press: Use EFS Wrist Wraps 100lbs 4x12
C. Barbell Inverted Rows: 5x10

[desteph]

December 31

DE Lower Body

A. Speed Barbell Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 135lbs 3x3, 155lbs 3x3, 165lbs 2x3
B. Barbell Hang Clean: 135x5, 4x5 @ 155lbs

[Da_Jtac_0]

Yeah I hear ya man. It's definitely a passion and hobby I have....I won't be making any decisions until next year and see how my classes go. I throw at a state school in new York, one of the schools with better academics. I'd rather not say on here, pm me if you want to know

you could always just stick with track in the beginning and as the season goes on if you are having problems keeping up with your school work then you can always quit track. itll be better to give it a shot and then if it doesnt work out at least you know you tried. at least in my opinion it is.
and i was only askign about the school because im looking to transfer but new york isnt somewhere i wanna go.

good luck with whatever decision you make.

[desteph]

you could always just stick with track in the beginning and as the season goes on if you are having problems keeping up with your school work then you can always quit track. itll be better to give it a shot and then if it doesnt work out at least you know you tried. at least in my opinion it is.
and i was only askign about the school because im looking to transfer but new york isnt somewhere i wanna go.

good luck with whatever decision you make.

thanks man.

January 2nd
Conditioning

A. Gut Busters: 40 yard sprint and 5 burpees x2, one minute break, 40 yard sprint and 10 squat jumps x2.....repeat for a total of four times

This workout kicked my ass, I havent conditioned too much in a while and that with a combination of not doing my asthma inhaler before working out killed me...good stuff though. Maxing on my lifts this week and back to school for track a week from tomorrow...

[desteph]

January 3rd

ME Upper

A. Barbell Flat Bench Press: 2x10 @ 45lbs, 95x8, 125x8, 145x5...add elitefts wrist wraps....165x5, 185x3, 205x1, 225x4 PR
B. Barbell Hang Clean Shrugs: 135x5, 155x5, 4x3 @ 185lbs
C. DB Incline Bench Press: 50lbs 5x10
D. Weighted Chinups: BW+25lbs 5x8

PR'd on bench press today. All four reps touched my chest, but the last three reps had my butt off the bench, but Im still counting them as legitimate reps. Good stuff.

[desteph]

January 4th

ME Lower Body
A. Barbell Front Squat: 2x10 @ 45lbs, 95x8, 115x5, 135x5, 155x5, 175x5, 200x3, 225x1, 245x3 PR
B. Plate Lunges: 25lbs 1x10

New PR on front squat today, could have had one or two more reps, but I had no spotter so i'm not risking an injury. I wasn't completely there mentally today, which showed itself after my last set on front squats, I was spent. I tried high pulls but my back was hurting so I decided to go to lunges, and my legs couldnt handle them at the moment, so I ended the day early. Good stuff though...

[desteph]

January 5th

Conditioning

A. 20 Body Weight Squats
B. Burpees: 45 seconds rest between each set: x10, x9, x8, x7, x6, x5, x4, x3, x2, x10 = 64 total reps
C. 40 yard sprints: 1 minute rest between each sprint: 6x1

My legs were still dead from the front squatting yesterday so I did some quick body weight squats to keep the blood flowing...then decided to challenge myself with my most despised exercise, burpees. Decided to push my mental toughness, planned on doing 55 but I pushed myself on the last set to get nine extra. Then decided to do a few sprints outside in the cold ( 30 degrees F out in new york). Feeling refreshed after this workout

[desteph]

January 6th
DE Upper

A. Barbell Speed Bench Press: 2x10 @ 45lbs, 95x10, 135x10, barbell + elitefts short red band 3x3, barbell + elitefts short mini black band 3x3, barbell + red and black band 2x3
B. Standing Barbell Military Press: Use elitefts normal wrist wraps: 100lbs 3x12 1x15
C. Barbell Inverted Rows: 5x10

Bench reps felt heavy today, due to my upperbody still being exhausted from monday. I was happy with my results for going all out on my last set of military press, getting 15 strict reps and 2 more reps with a bit of a push from the lower body. I know I could have probably hit 20ish reps with strict form if I hadn't been tired from the 3 previous sets...therefore showing a lot of improvement with military press than the last time I did it. good stuff

[desteph]

January 7th

DE Lower

A. Speed Front Squats: 2x10 @ 45lbs, 95x8, 115x5, 135 3x3, 155 3x3, 165 2x3
B. Barbell Hang Clean: 135x3, 155x3, 185lbs 3x3

[desteph]

Sorry for the lack of updates guys. We had wintersession this week along with a deload week for lifting....We basically did conditioning then drills and lifting the entire week. Next week is this saturday and starting a new training regimen this coming week.

[desteph]

Meet on January 15th

Weight Throw: I fouled all three, first was a foot foul and the other two were sector fouls on the line. I used a two turn technique and all my throws were at least 11.0 meters, with one being over 11.5 which is the qualifying distance for my league championships.... although I fouled all three I'm happy with the distances.

Shot Put: Fouled first, best throw was 9.49 meters. Technique was crap, although I hit 10+ meters during the warmups, its all in my head, I just have to be able to relax in the ring.

Maxing our lifts this week
January 18th
A. Barbell Flat Bench Press: 45x10, 95x8, 135x5, 165x3, add wraps 185x1, 205x1, 225x1....will be counting my bench from last week as my pr but will decrease it by one rep...225x3
B. Barbell Bench Press: 135lbs 4x10
C. Body Weight Pullups: 4x8
D. BW Tricep Dips: 1x8, 2x5

[desteph]

January 19
ME Front Squat

A. Box Jumps: 3x3
B. Barbell Front Squat: 45lbs 2x10, 105x8, 150x5, 180x3, 205x1, 230x1, 260x1 PR, 275x1 PR
C. GHR: BW 3x8, 10lbs+BW 2x8

Good PR's on front squat.

[desteph]

January 20th
ME Military Press

A. Standing Barbell Military Press: 2x 10 @ 45lbs, 65x8, 95x5, 110x3, 125x1, 140x1, 155x1 (with slight leg push)
B. Chest Supported Row: 70lbs 3x8
C. Jam Press: 95lbs 4x12

I was frustrated that the 155 had to go up with a slight leg drive. My upper body was still quite sore from tuesday me bench though, so i'm not entirely mad...had practice this morning. Shot is getting better day by day as is weight throw. I've realized that this year is a technique year, so that's what I'll be focusing on in my throws now, not the distances so much any more.

[desteph]

January 21st
ME Deadlift

A. Box Jumps: 3x3
B. Straight Barbell Deadlift: 45x10, 155x8, 230x5, 270x3, 315x1, 345x1, 385x1 PR, 405xfailxfail
C. Body Weight GHR's: 5x10

Happy with my deadlift PR. missed attempts on 405 destroyed my lower back

[desteph]

Totals

After 3 lifting cycles

October 15th
Bodyweight: 214lbs
Bench Press/ Front Squat/ Deadlift = Total
215lbs/ 245lbs/ 365lbs = 825lbs

January 21st
Bodyweight: 210lbs
Bench Press/ Front Squat/ Deadlift = Total
235lbs/ 275lbs/ 385lbs = 895lbs

Overall after 3 lifting cycles
Bodyweight= -4lbs
Bench Press= +20lbs
Front Squat= +30lbs
Deadlift= +20lbs
Total= +70lbs

[desteph]

January 24th

Prowler: 135lbs 6 sets of 1 trip down and back

A. Barbell Bench Press: 45lbs 2x10, 95x10, 115x5, 135x5, 155x3, 175x3, 195x3
B. Chest Supported Row: 90lbs 5x10
C. Close Grip 3-Board Bench Press: 135x8, 185lbs 2x8, 205lbs 2x8
D. Inverted Body Weight Rows: 3x10

Had to end the workout early due to class

[desteph]

January 25th

ME Lower

A. Stair Runs: 8 times
B. Box Jumps: 3x3
C. Barbell Front Squats: 2x10 @ 45lbs, 95x8, 115x5, 135x5, 165x3, 185x3, 205x3
D. Body Weight GHR's: 5x8
E. Leg Press: 230lbs 2x15, 250lbs x 15, 270lbs x 15

[desteph]

January 27th
DE Upper

A. Barbell Speed Bench Press: 45lbs 2x10, 95lbsx8, 135x3, 165x1, 185x1, 115lbs 3x3, 125lbs 3x3, 135lbs 2x3
B. Body Weight Pullups: 3x10, 1x8x2, 1x10
C. Barbell Standing Military Press: 105lbs 3x12, 95lbs 1x12
D. Seated Lat Pull Down: 150lbs 1x10, 160lbs 4x10
E. Tricep Pushdown: 80lbs 100 total reps

[desteph]

January 28th
DE Lower

A. Box Jumps: 3x3
B. Speed Box Front Squat: 45x10, 95x8, 115x5, 135 3x3, 145 3x3, 155 2x3
C. Sumo Deadlift: Bar with red short band x10, 135+ red bands x 8, 185+ red bands x8, 225 + red bands x 8, 275 + red bands x 8
D. Cable pull throughs: 50x10, 100 2x10, 150 5x10

[desteph]

Starting a new lifting cycle and program this week

[desteph]

January 31

Lower Body

A. Barbell Front Squat: 45lbs 2x10, 95x8, 135x5, 165x3, 185x5 (75%), 200x5 (80%), 210x6 (85%)
B. Speed Barbell Deadlifts: 135x5, 205lbs 3x3 (60%), 275 3x3 (80%), 310 2x3 (90%)
C. Body Weight GHR's: 4x12
D. Cable Pull Throughs: 120lbs 3x15

Good stuff. New program is only three days a week now so I'm happy

[desteph]

Practice today. Threw shot, worked with the 6k for a while and then back to the 16lb. My form is finally starting to improve which I'm happy about, still a long road ahead of me though...

[desteph]

February 2nd
Upper Body

A. 8lb med ball throw against wall: 3x3
B. Incline Barbell Bench Press: 45lbs 2x10, 95x10, 115lbsx10 (65%), 125lbsx10 (70%), 130lbsx15 (75%)
C. DB Flat Bench Press: 50lbsx10, 55 4x10

Had to go to practice so I couldn't finish the workout so I'll finish it tomorrow. Did shot again today, my power form is really coming along and a lot better now. It feel incredibly better, my right foot is finally turning and I'm really pressing on it now. Glide is also improving bit by bit

[desteph]

February 3rd

A. Barbell Hang Clean: 45x10, 115 (65%) x10, 125 (70%) x10, 130 (75%) x10
B. Military Press: 90 2x10, 100 2x10, 105x10
C. Box Jumps: 8x3
D. Plyo Pushups: 6x8ish
E. Seated Box Jumps: 5x5

[desteph]

Had a meet yesterday on February the 5th

Throws went like this...
Weight Throw
9.something, 9.85 PR, Foul
Summary
I hit a pr which was nice but I know I can throw farther. On all my turns (did a single turn for each) my right foot wasn't coming around far enough. Also, I just went all out on the last one trying to get my right foot around, I fouled it but it went 12 meters...a lot to work on but it's looking bright.

Shot
9.31, 9.91 PR, 10.03 PR
My warmup powers were going farther then my glides, but whatever my glides are finally progressing, I have a lot to work on, especially keeping my hips closed, pushing off my right four and blocking. Two PRs though so I'm excited, I know I can do really well in this if I put the work in

[desteph]

February 7th
Lower Body

A. Barbell Front Squats: 45lbs 2x10, 95x8, 135x5, 165x3, 185x3, 200x3, 210x3
Done with no belt
B. GHR: 1x12

Im annoyed I couldnt get my whole workout in due to having class. Forgot my belts so I didn't try to do my last set of squats and only got 1 ghr set in...

[desteph]

February 8th
Upper Body

A. Barbell Incline Bench Press: 45lbs 2x10, 95x8, 125x8, 130x8, 140x10
B. Flat DB Bench Press: 50lbs 5x10
C. Super Set Body Weight Pullups and Chest Supported Row: Pullups: 2x12, 11, 10. Chest supported row: 4x12 45lbs
D. Superset EZ Bar Curl and Close Grip 4Board Bench Press: EZ Bar Curls: 55lbs 3x15 Board Bench: 135lbs 3x15

Good Workout. Good shot practice this morning, my throws are goin a lot farther

[desteph]

February 10th
Power Day

A. Barbell Hang Cleans: 45x8, 125x8, 130x8, 140x8
B. Barbell Military Press supersetted with Chinups: 90lbsx10 chinups x 5, 90lbsx10 chinups x 5, 100lbsx10 chinupsx3, 100lbsx10 chinupsx3, 105lbsx10 chinupsx3
C. Box Jumps: 8x3
D. Plyo Pushups off bench: 6x8
E. Seated Box Jumps: 5x5

[chuckarock]

hey man sounds like you're coming along nicely. i see you're starting to do hang cleans now, more complete lifts now, your back must be getting better

[desteph]

hey man sounds like you're coming along nicely. i see you're starting to do hang cleans now, more complete lifts now, your back must be getting better

hey man, yeah thanks I am starting to progress finally and my back is coming along.
Hows your season going?

February 14th

Conditioning in the morning

Lower Body
A. Box Jumps: 3x3
B. Barbell front Squats: 45lbs 2x10 95x8, 135x5, 135x5, 165x3, 185x5, 210x3 235x3
C. Barbell Speed Deadlifts: 135x5, 205 3x3, 275 3x3, 315 2x3
D. Body Weight GHR's: 4x12
E. Cable Pull Throughs: 3x15 100lbs

[desteph]

Upper Body

A. Barbell Incline Bench Press: 45lbs 2x10, 75x10, 95x8, 115x10, 130x8, 155 (with wraps) x10
B. Flat DB Bench Press: 50lbs 5x10
C. Super Set Body Weight Pullups 4x10 with Chest-Supported Rows 45lbs 4x10
D. Super Set Barbell Curls 75lbs 3x15 with Close Grip 4-Board Press 155lbs 3x15

[chuckarock]

My season's going pretty good. I provo'd in shot last week, though not by a whole lot, but it's early. I'm 13th in weight right now so i think i might have to throw another foot or so but that's definitely doable. Not bad but not what i was expecting.

[desteph]

My season's going pretty good. I provo'd in shot last week, though not by a whole lot, but it's early. I'm 13th in weight right now so i think i might have to throw another foot or so but that's definitely doable. Not bad but not what i was expecting.

Nice man, how many do they take for nationals? Top 16 on the list?

January 17th
Power Day

A. Hang Cleans: 45x10, 115x10, 130x8, 150x6
B. Barbell Military Press Super Setted with BW Chinups: 90lbsx10/1x3, 90lbsx10/1x3, 100lbsx10/1x3, 100lbsx10/1x3, 105lbsx10/1x8

[Chest-Rockwell]

What are you throwing now?

I just started shot put this year, I kinda gave up on football for college, maybe i still have a slight chance but I think I'm gunna try to go somewhere for shot put and discus.

I havent throw disc yet but shot put my best is 46feet, was wondering what the college guys were throwing in hgihschool

[desteph]

Update:
Taking a deload week this week, my joints are killing me. Im not in the post season for indoor track so i've begun more intense hammer training and working on my glide for shot put.

Nice sale at elitefts today, bought fish oil tablets for five bucks and a bucket of biotest power drive which should be a nice pre workout supp.

[desteph]

Did some light active recovery today which included light calisthenics, stretches and foam rolling. Haven't been feeling that great this week, havent really touched any weights so hopefully this coming week ill be feeling better and can start a new cycle

[desteph]

Woke up with a bad fever last night. I think i have the flu, plus today is my b-day so it kinda blows. hopefully ill start feeling better for this coming week..

[desteph]

This is the time of year when I begin to think about how i'm going to train once the offseason hits...gotta get this stuff down so I remember for when it comes around

I plan on starting a small creatine load of 10mg a day for two weeks starting the 3rd week of may through the 4th week. Then i plan on taking 5g a day for the whole month of june. In june I plan on switching to a 531/TimeUnderTension hybrid that I used last summer and saw amazing gains with. I plan on using a pre workout supp for my workouts over the summer and I also plan on buying a weight gainer that will be about 500 calories per serving that I'll take twice a day on my lifting days, once after I workout and once before bed....

In july Ill switch to 531 triumvirate and then start taking creatine on week 3.5-4

In August I was thinking of working in the Smolov JR bench workout and see how the volume will help my bench while I continue 531 for my lower body. This is still up debate whether I'll do it or not though

[desteph]

What are you throwing now?

I just started shot put this year, I kinda gave up on football for college, maybe i still have a slight chance but I think I'm gunna try to go somewhere for shot put and discus.

I havent throw disc yet but shot put my best is 46feet, was wondering what the college guys were throwing in hgihschool

Thats extremely good for your age. Currently in college, my best meet throw has been 10.03 meters for shot. The actual distance I'm throwing right now is probably 11m+ though, technique improvement has been shooting up drastically so I can't wait for outdoor now...

In high school my best throw was only 37 feet as a senior. That was due to not knowing what I was really doing and only starting track my junior year, youtube videos became my coach throughout high school....having an actual coach in college has helped tremendously though. If you have a coach for your high school team utilize them to the fullest extent. The throws are all about technique

[desteph]

Got a new program today to start following. Can't wait to start tomorrow

[desteph]

March 7th
Start of a new cycle

Pre Workout: biotest power drive
Bench working max of 215

A. Barbell Bench Press: 45lbs 2x10, 95x8, 125x5, add elitefts wraps 145x5 (65%), 165x5 (75%), 185x5 (85%), 165x5, 145x10
B. DB Incline Bench: 45lbs 3x12, 40lbs 1x12
C. Bent Over Machine Row: 50lbsx10, 75lbsx10, 100lbs 4x10
D. Tricep Pushdown: 120lbs 3x15
E. Barbell Shrugs: 135lbsx10, 185lbsx10, 225lbsx25

Well, this is the first workout back from being out the past two weeks from having pneumonia. Weighed myself before lifting today and I was down to 211, 8lbs down from two weeks ago as a result of being sick and not eating much. The workout today went well though. I need to lower the weight on the db bench though and rows a tad bad so I can focus on time under tension. Hoping for my bench to shoot back up within the next month or so. Outdoor training has begun. Also, there's a new freshman thrower trying out for the team, which means its time for me to step up my work. My throwing coach doesn't want me coming to practice in the mornings this week due to recovering from sickness and spring break is next week. So i need to start working harder and begin conditioning to impress him when I come back from break.

[desteph]

March 8th

For this cycle I'll be using working maxes of Bench-215, Front Squat-235, Deadlift-345 and Military Press-135

Squat Day

A. Barbell Front Squat: 45lbs 2x10, 95x8, 115x5, 150x5 (65%), 175x5 (75%), 205x6 (85%), 175x5, 150x9
B. Speed Barbell Deadlifts: 170lbs 3x3, 190lbs 3x3, 210lbs 3x3 (1 min. rest between each set)
C. BW Back Raises on GHR: 4x12
D. Leg Press: 4 45lb plates and 2 25lb plates, 230lbs 5x12 (Slowed reps on this two make each set last between 30 seconds-50 seconds for max time under tension)

The workout today killed me. I can definitely tell that being sick and not working out the past two weeks have affected my strength. Be back to normal in no time though

[desteph]

March 10th

Sore as ballz from lifting on monday and tuesday

Military Press Day

A. Medicine Ball throws against wall. 8lbs 3x5
B. Barbell Standing Military Press: 45lbs 2x10, 65x8, 85x5 (65%), 100x5 (75%), 115x7 (85%), 100x5, 85x18
C. Speed Barbell Bench Press: 110lbs 3x3, 120ls 3x3, 130lbs 3x3
D. Body Weight Pullups: 2x10, 1x8, 1x6
E. Seated Plate Front Raise SS with Seated Lateral DB Raise: 25lb plate 3x12, 15lb db's 3x12
F. Barbell JM Press: 95lbs 5x10
G. Weighted Situps: 20lb medicine ball 3x30

[desteph]

March 12th
Deadlift Day

A. Barbell Deadlift; 135x5, 185x5, 225x5 (65%), 260x5 (75%), 295x8 (85%), 260x5, 225x10
B. Speed Front Squat: 3x3 115lbs

Thats all the time I had

[desteph]

Threw some disc and shot today from power.

Then did some conditioning

[leanandtrim]

Threw some disc and shot today from power.

Then did some conditioning

nice

[chuckarock]

Are ya ready for outdoor man?

[desteph]

yeas sir, I can't wait to start training for disc. Cold as ballz up here though

March 14th
Bench Press

A. Dynamic Pushups off Bench: 2x3
B. Barbell Bench Press: Barx10x10, 95x8, 115x5, 135x3, 155x3 (70%), 175x3 (80%), 195x1x1x1 (90%), 175x3, 155x6 *Outside of my right peck was killing me the whole time, need do some recovery.
C. Incline DB Bench Press: 4x12 35lbs db's
D. Bent over barbell rows: 115lbs 4x15
E. Body Weight SkullCrushers: 3x15

Right peck hurts, a lot. gonna ice it and roll it

[desteph]

Some more thoughts on this summer's training

June: 531 for main lifts combined with Time Under Tension training for accessory lifts, goal: maximize muscle gains and weight gains
July: 531 triumvirate most likely, introduction of upper and lower body plyometrics along with a strong man conditioning day each week.
August: Not really sure yet, either 531 and TUT again along with two strongman conditioning days a week or possibly a smolov jr. workout for bench, most likely the first though. Goal: gain more weight/muscle and strength but stay conditioned

[chuckarock]

I hear that man. We still have a foot+ of snow on the hammer/disc landing area.

[desteph]

I hear that man. We still have a foot+ of snow on the hammer/disc landing area.

Saw your results form nationals, congrats on placing second sir.

March 15th
Squat Day

A. Vertical Jumps: 3x3
B. Barbell Front Squat: barx10x10, 95x8, 115x5, 135x5, 165x3 (70%), 190x3 (80%), 210x5 (90%), 190x3, 165x8
C. Speed Barbell Deadlifts: 170lbs 3x3, 190lbs 3x3, 210lbs 3x3
D. Overhead Barbell Squat: 45x15, 65x15, 75lbs 2x15

Overhead squats suck.

[CyRyde]

I may have missed it reading through your thread, but do you Back Squat at all or only Front Squat, or do you cycle that two at all?

[desteph]

I may have missed it reading through your thread, but do you Back Squat at all or only Front Squat, or do you cycle that two at all?

At this point in time I only front squat. I have a herniated disc in my back so back squatting doesn't go to well with that

[CyRyde]

At this point in time I only front squat. I have a herniated disc in my back so back squatting doesn't go to well with that

With a herniated disc you could do a High Box Squat putting yourself at about quarter squat depth, or even a DB Squat while standing on two benches’s to increase ROM of the Coxal joint. I've used these similar techniques with a few of my athletes that have a similar condition. But you may want to be cleared by your team/schools ATC's first.

[desteph]

With a herniated disc you could do a High Box Squat putting yourself at about quarter squat depth, or even a DB Squat while standing on two benches’s to increase ROM of the Coxal joint. I've used these similar techniques with a few of my athletes that have a similar condition. But you may want to be cleared by your team/schools ATC's first.

Yeah those two exercises sound like plausible ideas. Well I herniated the disc about three years ago...I'm essentially just being extra cautious with my back by not doing back squats...although deadlifting is probably worse haha. But yeah the high box squat sounds like a possible idea, although it wouldnt work the same amount of muscle as a full front squat would. Thank you for the input though. You're a coach?

[desteph]

March 16th

Conditioning

Decided to take today to condition and figure out some strongman/odd object events I can do in my back yard for conditioning

A. 30yard hill sprints: 1x10 rest was walking back to the start
B. Heavy Stone Walk: Found a large heavy stone in my yard, hold it like a zurcher squat and walk to a wooden post about 30 yards away and then back. 3 sets of walking
C. Cement block overhead throw: Found a cinder block and threw it over head like a keg toss
D. Somewhat lighter stone powerclean to front squat and then throw up wards: Found a somewhat lighter stone, powercleaned it to front squat position and then pushpressed it and threw it over head

Some other events I could do....farmers walk, fill up two buckets with stones and carry them like farmers walk....and sledge hammer whacks into the ground

[desteph]

March 17th
Military Press Day

A. Plyo pushups off bench: 2x3
B. Standing Barbell Military Press: barx10x10, 75x8, 95x3 (70%), 110x3 (80%), 120x10 (90%) PR, 110x3, 95x16 PR
C. Speed Barbell Bench Press: 110lbs 3x3, 120lbs 3x3, 130lbs 3x3
D. Bodyweight Pullups: 5x8
E. Seated Plate Front Raise SS with Lateral Seated DB Raise: 25lbs plate 3x12, 10lb db's 3x12
F. Barbell JM Press: 95lbs 5x15

Happy with the military press PR today. More happy about my peck and elbow not hurting at all while benching today

[Willhu12]

do you find pullups a useful exercise to help with your throwing?

[desteph]

do you find pullups a useful exercise to help with your throwing?

yeah, they're one of the best exercises for training your back muscles. hate doing them but i love the results they give

[desteph]

March 19th
Deadliftin

A. Vertical Jumps: 3x3
B. Barbell deadlift: 135x8, 185x6, 240x3 (70%), 275x3 (80%), 310x6(90%), 275x3, 240x10
C. Punching bag push: 5x40 yards
D. Punching bag pull: 3x20 yards

[Willhu12]

yeah, they're one of the best exercises for training your back muscles. hate doing them but i love the results they give

do they help your throws go up?

[desteph]

do they help your throws go up?

yeah I feel strengthening the back helps out decently

[desteph]

March 21

had to move a bunch of pole vault and high jump stuff out today which wasted time and made me not be able to complete my upper body workout

Conditioning
185lbs prowler pushes. 10 reps of 25 yards down and back

was sucking wind but not too bad, one of the few on the team who werent dying

[desteph]

March 22

Bench Day

A. Barbell Bench Press: 45x10, 85x10, 115x8, 145x6, 165x5 (75%), 185x3 (85%), 205x3 failed on 4th rep (95%), 185x3, 165x7
B. DB Incline Bench Press: 35lbs 4x12
C. Machine Row: 50x12, 75x12, 100 3x12
D. Tricep pull down: 3x15 100lbs

Disappointed in the fact that I lost a decent amount of upper body strength in the bench press due to being sick and losing weight. Fixin that though

[desteph]

March 23rd

Squat Day

A. Barbell Front Squat: 45x10, 95x10, 135x8, 155x6, 175x5 (75%), 200x3 (85%), 225x3 (95%), 200x3, 175x7
B. Speed Deadlifts: 170 3x3, 190 3x3, 210 3x3
C. Back Raises off GHR: 4x12
D. Leg Press: 4 45lb plates 4x12, add 2 25lbs plates 1x12

Legs were dead even before I worked out from conditioning the past three days.

[desteph]

March 24th
Conditioning
12 prowler pushes: 20 yards down 20 yards back

Throwing
Shot put wall strikes: about 100 total strikes....

A. Barbell Military Press: 45x10, 65x8, 85x6, 100x5 (75%), 115x3 (85%), 130x5 (95%), 115x3, 100x10
B. Speed Barbell Bench Press: 110 3x3, 120 3x3, 130 3x3
C. Bodyweight pullups: 5x8
D. Seated Plate Front Raises SS Seated DB Lateral Raise: 25lbs 3x12 SS 10lbs 3x12

[desteph]

March 25th
Dead Lift Day

Conditioning
6 stair runs

A. Barbell Dead Lift: 135x10, 185x8, 225x6, 260x5 (75%), 295x3 (85%), 330x7 (95%) PR?, 295x3
265x10
B. DB Rows: 50lbs 3x20, 70lbs 1x23 each arm
C. Bodyweight GHR's: 4x10

It's been an extremely long week in terms of conditioning, practices and not sleeping a lot....I'm glad to see I did pretty well on this cycle and that my strength is finally coming back after having pneumonia....I can't wait to start throwing disc again. Deload next week

[desteph]

March 28th

Deload

Bench Day
A. Barbell Bench Press: 45x15, 95x5, 115x5, 135x5
B. DB Incline Bench Press: 2x12 25lbs
C. Machine Bent Over Row: 50lbs 2x15
D. Tricep Pushdowns: 80lbs 2x12

Been practicing shot, hammer and disc at 6 am practices. Tired as balls lately, I need more sleep

[desteph]

March 29
Squat

Front Squat: 45x15, 95x5, 115x5, 135x5
Speed Deadlift: 135lbs 4x3
Back Raises: 2x12
Leg Press: 180lbs 3x10

[desteph]

March 31st

Sprints on track for conditioning

Repeats with hammer and then threw it about 15 times, felt good but pulled a muscle in my back while doing it.

Military Press Day

A. Military Press: 45x10, 65x5, 75 2x5
B. Speed Bench: 95lbs 4x3
C. BW Pullups: 3x5
D. DB Lateral Raise SS DB Front Raise: 10lb db's 2x10
E. JM Press: 65lbs 2x15

[desteph]

Update

Afte a long while of thinking and contemplating...I've come to the conclusion that college track isn't for me. I've come to no longer find throwing enjoyable over the past few months, it has become more of an unfun job that I have to go to everyday. I've realized that it is weight lifting and conditioning that I truly enjoy and will go on with doing just that. Also, college has gotten a lot tougher in terms of classes along with the fact that I'm doing chemistry research that takes up a good amount of time, which is something I enjoy doing a lot more than track.

Gotta do what you enjoy doing to live life to the fullest. I'll probably start a new log somewhere on the forum with a link to it here.

[desteph]

http://forum.bodybuilding.com/showthread.php?t=133395323

Link to my new log