Willhu12's new throwing thread

[Willhu12]

I've decided to start a new log, as I have moved on from SS to Madcows.

My finishing lifts were

SQUAT: 125kg
BENCH: 77.5kg
DEADLIFT: 135kg
PRESS : 50kg
CLEAN: 60kg

FIRST WORKOUT (29/10/10)

20xdiscus rolls - a technique drill to help discus realese

3x6 20kg VIPR shot putt realese drills
3x6 10kg upward medicine ball toss
Some basic hurdle clearences for technique
6x3 depth pushups with 2 blocks+top on the boxes

3x3 35kg overhead squat
4x4 50kg Split Jerks (alternating sides)

SQUATS: 1x5 20kg , 1x5 40kg , 1x5 60kg, 1x5 80kg, 1x3 92.5kg, 1x8 80kg
BENCH: 1x5 30kg, 1x5 40kg, 1x5 50kg, 1x5 60kg, 1x3 72.5kg, 1x8 60kg
PULLUPS (instead of cleans): 1x5 -90kg, 1x5 -80kg, 1x5 -70kg, 1x5 -60kg, 1x3 -45kg, 1x8 -60kg
DIPS: 3x6 -40kg

PREAKHER KURLS: 3x8 17.5kg
SKULL KRUSHERS: 3x8 25kg

[Willhu12]

MON 01/11/2010

Discus drills
Some basic hurdling drills

20kg VIPR - 3x6 shot putt drills
10kg medicine ball lying chest pass - 3x6
changed jump squats to box jumps, just to see what they are like: 5x3
Depth Pushups with 4 blocks - 6x3

OHS - 35kg x 3/3/3
Snatch - 25kg x 2/2/2/2/2/2/2/2

Squat - 52.5kg 5, 62.5kg 5, 72.5kg 5, 82.5kg 5, 92.5kg 5
Bench - 32.5kg 5, 42.5kg 5, 52.5kg 5, 62.5kg 5, 72.5kg 5
PullUps - -85kg 5, -75kg 5, -65kg 5, -55kg 5, -45kg, 5

2x12 hyperextensions
4x8 - 2.5kg weighted decline twisting situps

[Willhu12]

TUESDAY 02/11/10

TABATA calistenic intervals (swiss ball squats, swiss ball pressups, swiss ball situps, 8 sets x 20 seconds/10 seconds rest of each).

[Willhu12]

Today was a somewhat self-exploring day in the gym, as I had to get the right feel of a light day. I think I did it wrong.

PLYOS/POWER WORK

Basic discus handleing drills
60cm hurdle clearing work
2x4 broad jumps
I also tried some basic long jump drills, but I'm wary of the boxes I was using to jump off (the fixed ones were in use, so i used the building block like ones)
3x6 10kg incline jerks
2x8 2kg upward medicine ball toss

OLY LIFTS
5x3 50kg power cleans
8x2 40kg push press (I don't think these fit into my routine very well)

LIFTS

Front Squats - 35kg x 5, 45kg x 5, 55kg x 5/5
Incline Bench - 30kg x 5, 40kg x 5, 50kg x 5/5


Both the Oly lifts and my lifts didn't feel right. The only thing that did was the cleans. I'm going back to regular squats next week, and overhead press. I'm gonna cut the PushPressess from my routine alltogether; they just aren't for me.

[Willhu12]

Didn't get a chance to burpee ladder today. But I'm doing a 10 minute run tomorrow.

[Willhu12]

TODAYS WORKOUT

hand eye coordination drills (throwing a tennis ball up and catching it)
basic discus drills (handling, rolling, balance, no throwing)

3x6 25kg shot putt realese drills
3x6 10kg upward medicine ball toss
5x3 20kg jump squats
6x3 depth pushups with 3 blocks+top on the boxes

3x3 40kg overhead squat
4x4 52.5kg Split Jerks (alternating sides)

SQUATS: 1x5 22.5kg , 1x5 42.5kg , 1x5 62.5kg, 1x5 82.5kg, 1x3 95kg, 1x8 82.5kg
BENCH: 1x5 32.5kg, 1x5 42.5kg, 1x5 52.5kg, 1x5 62.5kg, 1x3 75kg, 1x8 62.5kg
PULLUPS (instead of cleans): 1x5 -90kg, 1x5 -80kg, 1x5 -70kg, 1x5 -60kg, 1x3 -45kg, 1x8 -60kg
DIPS: 3x6 -35kg

PREAKHER KURLS: 3x8 20kg
SKULL KRUSHERS: 3x8 30kg

UPDATE LATER

[Willhu12]

I'm hitting the high 20s (and one low 30) throwing the 1.5kg disc now, and I'm very, very happy.

I need to get a shot to throw.

[Willhu12]

Kettlbell swings+snatches to warm up

Medicine Ball Outward Toss 10kg - 3x6/1x8 light contrasted set at the end for speed (4kg)
Incline Jerk 25kg - 3x6
Depth Pushups 5 blocks - 6x3

Box Hops - 20kg
OHS - 42.5kg 3x3
Push Jerk - 40kg 4x4

SQUATS: 1x5 55kg 1x5 65kg 1x5 75kg 1x5 85kg 1x5 95kg
BENCH: 1x5 35kg 1x5 45kg 1x5 55kg 1x5 65kg 1x5 75kg (destroyed the 75kg with ease)

partial GHRs - 2x8
Twisting roman chair thingys 10kg - 2x12
Partial Ab Rollouts - 2x8

[Willhu12]

2x20 trunk twists (fast, sitting)
4x10 line hops
2x4 broad jumps
2x10 fast split squats

5x3 50kg power cleans
8x2 30kg snatches

Squats (all for 5): 55kg, 65kg, 75kg, 75kg
Presses (all for 5): 35kg, 40kg, 45kg, 45kg
Deadlifts (for 5): 60kg, followed by a set of shrugs with 60kg for 5.

Oblique work: Hyperextension bench upright twist, 10kg x 10/10
Hyperextension bench lying twist, 10kg x 10/10

Hit a PB with the 5kg today (my sig is a typo BTW), 9.80m :). This ranks me at first in my year group at school.

EDIT: just checked last years results table for my provence. My shot would have won me a gold meal, discus a silver.

[Da_Jtac_0]

I'm hitting the high 20s (and one low 30) throwing the 1.5kg disc now, and I'm very, very happy.

I need to get a shot to throw.

your throwing thirty feet with a discus?
no offense but throwing thirty feet with a discus is absolutely terrible.
you are probably doing something extremely wrong. you can post a vid and i will critique it if i am right

[Da_Jtac_0]

nevermind. i just realized you are talking about meters. carry on. good luck.

[Willhu12]

nevermind. i just realized you are talking about meters. carry on. good luck.

not a problem, your not the first person whos made that mistake. I've made it myself from meters to feet.

If I had competed last year in the disc, I would have got a silver. In the shot, a bronze. So this year, I could take the gold in shot or disc if I keep improving at this rate.

[Da_Jtac_0]

keep up the hard work. it is amazing what you can achieve when you dedicate yourself to something.

[Willhu12]

I hit 8.70m with a shot putt spin today, I need to work on my twisting speed.

[Willhu12]

missed a few logs:

MONDAY

Incline Jerks - 30 6/6/6
Depth Pushups - 6 blocks 3/3/3/3/3/3
Jump Squats - 25kg 3/3/3/3/3

OHS - 45kg 3/3/3
Squats - 57.5/67.5/77.5/87.5/97.5 - 5
Bench - 37.5/47.5/57.5/767.5/77.5 - 5

Glute birdges - 25kg x 8/8/8
Partial Negative GHRs - BW x 12/12

TUESDAY

15 throws (shott)
10 forwards throws
10 backwards throws
10 between the legs throws
5x stair runs