Willhu12's throwing and rugby training thread

[Willhu12]

I've just started this on Friday for no reason, so I'll quickly fill in this week.

WEDS:
Front Squat - 3x5x75kg
Military Press - 3x5x40kg
Power Clean - 5x3x50kg
Assisted PullUps - 3x8xnegative 50kg

WORKOUT: :)

TODAY:
Back Squat - 3x5x100kg
Bench Press - 3x5x75kg
Deadlift - 1x5x132.5kg
Dips - 2x8x+4kg

WORKOUT: (shall edit later to tell if success or not)

[Willhu12]

THROWING PBS:
Shot (5kg/12lbs) - 9.00m/29.5'
Discus (1.5kg/3lbs) - ~20m/66'
I've yet to seriously throw javelin or hammer

JUMPING PBS:
High Jump - 1.30m
Long Jump - 3.50m
Triple Jump - 9.50m
Pole Vault - Never contested

RUNNING PBS:
100m - 13.8s
150m - 23.0s
200m - 31.99s
400m - 86s
800m - 3.47m
1500m - 7.29.9m

[Willhu12]

FRI 13/08/10
Back Squat - 3x5x100kg
Bench Press - 3x5x75kg
Deadlift - 1x5x132.5kg
Dips - 2x8x+4kg

NOTES:

All squats made ATG and with consistent bar speed, heels firmly on floor and knees/toes facing ~30 dgerees pronated.

All bench reps but last had good ROM, my last (IMO) was a bit too high. Grip held out and I belive that if I had taken more time to catch my breath, I would have made rep no. 15 deeper.

Deadlifts - had to keep changing grip, as my left side gave out (turns out the bar I was using not only rotated due to a fault, but it also had the 'grippy' bits worn off). Made all reps though.

Dips (AE) - made first set with ease, but had to hold onto the bars with tissues becuase someone had been sweating badly on them the set before when they worked in.

End result: :)

[Willhu12]

MON 16/08/10

Squat - 102.5kg x 3 sets x 5 reps
Military Press - 42.5kg x 3 sets x 5 reps
Power Clean - 52.5kg x 5 sets x 3 reps
Pullups - negative 45kg x 3 sets x 8 reps

All squats ATG.

Presses, a few were bounced, but all were locked out.

Cleans, fine.

Pullups, fine.

END RESULT: :)

[PCFootball24]

FRI 13/08/10
Back Squat - 3x5x100kg
Bench Press - 3x5x75kg
Deadlift - 1x5x132.5kg
Dips - 2x8x+4kg

NOTES:

All squats made ATG and with consistent bar speed, heels firmly on floor and knees/toes facing ~30 dgerees pronated.

All bench reps but last had good ROM, my last (IMO) was a bit too high. Grip held out and I belive that if I had taken more time to catch my breath, I would have made rep no. 15 deeper.

Deadlifts - had to keep changing grip, as my left side gave out (turns out the bar I was using not only rotated due to a fault, but it also had the 'grippy' bits worn off). Made all reps though.

Dips (AE) - made first set with ease, but had to hold onto the bars with tissues becuase someone had been sweating badly on them the set before when they worked in.

End result: :)

There should never be a debate on how deep your bench is. Either it touches your chest or it doesn't.

[Willhu12]

There should never be a debate on how deep your bench is. Either it touches your chest or it doesn't.

Literally... I reckon I could have made it, and I'm angry with myself for not growing a pair and doing it.

EDIT:

I should have got some throwing numbers up by the way, but I wasn't able to train this Tuesday due to "personal conflictions".

[Willhu12]

LAST WEEK:

MON:

Squats - 105kg x 3 sets x 5 reps
- Form started to go on my last set and I feel that I had made a serious recovery deficit.

Military Press - 42.5kg x 3 sets x 5 reps
- Fine, no bouncing or arching

Cleans - 52.5kg x 5 sets x 3 reps
- Fine

Pullups - negative 45kg x 3 sets x 8 reps
- Busted a nut on my very last rep, but I got it.

WEDS:

Squats - 107.5kg x 3 sets x 5 reps
- Failed on my last set, 2nd rep. Was quite upset but I kept going.

Bench Press - 70kg x 3 sets x 5 reps
- Reset to check my form, felt much better today and all reps touched chest.

Deadlift - 132.5kg x 1 set x 5 reps
- Made all reps today, very very happy.

Dips - BW x 2 sets x 8 reps
- becuase someone had sweated on the bars, maintaining proper grip became hard, but all reps made.

FRI:

Squats - 95kg x 3 sets x 5 reps
- Form after the reset was FAR better, all ATG with consistent bar speed and little to no breathing between sets.

Military Press - 45kg
- Very VERY happy with myself on these, I didn't push or jerk the bar, I kept a strait back and shoulder width spacing on my feet, PB in lift.

Cleans - 55kg
- I think my form got much better when I stood infront of the mirror and I made all reps. I feel quite happy with these.

Pullups - negative 45kg x 3 sets x 8 reps
- Busted a nut on my last rep but I made it.

END RESULT: Mon and Wed may not have been the best, but Friday for me was a good workout.

[Willhu12]

MON 23/08/10

Squats - 97.5kg x 3 sets x 5 reps

Bench Press - 72.5kg x 3 sets x 5 reps

Deadlifts - 135kg x 1 sets x 5 reps

Dips - BW x 2 sets x 8 reps

Hanging Leg Raises - 1 set x 5 reps (just to see what there like)

NOTES:

Squats - all were fine, ATG with shoulder width stance and my knees didn't cave in (at least, if they did, no one noticed).

Bench Press - I had a recovery deficit and only made 3-4 reps on each set. I'm going to try the same weight next WO. I think it might have something to do with all the pushups I did at discus/shot put training.

Deadlifts - one rep double grip, the rest mixed grip. Strangely enough, I only managed to use a grip with the right arm under and left arm over, despite the fact my right arm is stronger.

Dips - fine.

Hanging Leg Raise tester - I liked the intensity, and may add them after a few weeks once neccesary conditioning has been achieved.

I have decided to include a half-GOMAD in my diet, just to make sure I get enough cals/protein.

END RESULT: :)

[Willhu12]

Threw 25m in discus training today :) with a 1.25kg disc and it was only from a standing throw.

[Willhu12]

WEDS 25/08/10

Back Squats - 100kg x 3 x 5, fine, but I did have to really push to get my last two reps.

Military Press - 47.5kg x 3 x 5, PB, really really happy with myself :)

Power Cleans - 57.5kg x 5 x 3, fine

PullUps - negaive 45kg x 3 x 8, just about got all of my reps.

Decline SitUps - 10kg x 1 x 5, fine

Hanging Leg Raises - 1 x 5, fine

Result: :)

[Willhu12]

FRI 27/08/10

Squat - 102.5kg x 3 sets x 5 reps, I really pushed myself on these, but my legs caved in a bit on my LAST rep.

Bench Press - 72.5kg (2nd attempt) x 3 sets x 5 reps, finally got all reps :)

Deadlift - 137.5kg x 1 set x 5 reps, epic fail on my third rep, gonna try same weight when I get back from my holiday.

Dips - BW x 2 sets x 8 reps, once again, failed on my 4th rep for both sets.

End Result: Not sure really, was quite tough to decide wether good or bad.



SHOT PUT AND DISCUS GOALS
5 kilogram shot putt goal - 22.50 metres
1.5 kilogram discus goal - 65.00 metres dead

OTHER (considerably less important) GOALS
Long Jump - 6.50 metres
100m Dash - 11.0 seconds
80m Hurdles - 11.2 seconds
1500m - 4.50.00 minutes
50m Breaststroke - 35.00 seconds
100m IM - 1.12.00 minutes

I know most of these will come with increased barbell numbers (Jacko Gill - Sqaut 180, Bench 120, Clean 115 and Snatch 82.5. 100m 11.54, long jump 6.50, discus 60m and shot put 23.something with 6kg at age 15) and I remember reading in a book called "Running Fast and Injury Free" (or something like that) - that it was reccomended serious distance runners be able to BB press 1x their BW or DB press 2/3rds their BW and should take BB training seriously.

[Willhu12]

FRI 21/08/10

Squats:
105 - 5/5/5 (completed)
55 - 8 (completed)

Press:
55 - 5/5/4/1 (completed)
30 - 8 (completed)

Clean:
60 - 3/3/3/3/3 (completed)

PullUps:
negative 40 - 8/8/8 (completed)

Hanging Leg Raises:
8/8 (completed)

Weight Decline Twisting SitUps
1.25 - 8/8 (completed)


NOTES:
The extra squat and press sets are because I am going on holiday for a few days and will need to miss two workouts (on my holiday I have a BW routine for those two days I will miss).

END RESULT:
:D

[Willhu12]

New Short Term Lifting Goals

Squat - 120kg (current 107.5kg) x 5/5/5
Bench - 90kg (current 75kg) x 5/5/5
Deadlift - 150kg (current 132.5kg) x 5
Military Press - 60kg (current 50kg) x 5/5/5
Clean - 80kg (current 60kg) x 3/3/3/3/3

Dips - 8 full range x BW x 2 sets
PullUps - 8 full range x BW x 3 sets
Chins - 8 full range x BW x 1 set
Abs - decline/twisitng with 15kg behind head x 8
hanging leg raises with 15kg dumbell between legs x 8

PERFORM A GHR

Short Term Throwing Goals

Shot (5kg) - 15.00m (end goal is 22.50m)
Disc (1.5kg) - 45.00m (end goal is 65.00m)

[Willhu12]

MONDAY 06/09/10

Squats - 107.5kg 5/5/5
Press - 50kg 5/5/5
Cleans - 60kg 3/3/3/3/3
RDL (tester) - ??? 5/5

PullUps - -45 8/8/8
Weighted Twisting Decline SitUps - 5kg 8/8
Hanging Leg Raises - 8/8

Will Edit In Tomorrow

[chuckarock]

good work man, i see a bright future!

[FixieFetish]

Sucks that a 14 yr old can lift more than me! What position do you play?

[PCFootball24]

The track coach at my school has been talking to me about throwing the shot and disc, so I signed up for track. What are the essential exercises for throwers? How should I organize my training?

[Willhu12]

Sucks that a 14 yr old can lift more than me! What position do you play?

Rugby?

Union - 8 man, wing and lock
Sevens - tighthead prop
League - lock (back row) and wing

at school

Discus: 1st in the year
Shot Putt: 2nd in the year

[Willhu12]

The track coach at my school has been talking to me about throwing the shot and disc, so I signed up for track. What are the essential exercises for throwers? How should I organize my training?

There is a huge thread in the sporting sections about throwing shot and disc, there has been a little javelin and hammer discussion too.