T&F Thrower Training Log

[allaroundbeast]

First of all, I'm not actually a track and field athlete any more, I just train like one. I didn't want to pursue my original events in college (4x100 and 110 hurdles), but I still use programs my old coach puts on his website to stay in shape. This new year, I'm going to follow his thrower's workout with minor modifications (see attached).

Vitals
Height: 5'7 1/2
Age: 20
Weight: 172

Program (see attached)
Mon, Tues, Thurs, Fri

Diet
Shooting for around 3000 cal/day.

Supplements
Jack3d - USPlabs
Protein Isolate - Ultimate Nutrition
Micronized Creatine Powder - Optimum Nutrition

*Credit for the program goes to Ed Bielik.

[allaroundbeast]

Day 1 was pretty solid. Here are the heavies in Lift: weight (lbs)/sets/reps

Body Weight: 178
Squat Clean & Jerk: 165/2/3
Shrug: 225/2/6
Squat: 275/2/5
Step Ups: 60 (dbs)/2/5
Back ext: 35/2/10

Overall a good day, except that I tried to clean and jerk 185 at first, which did not work. The clean was fine, but I couldn't get the jerk. Ah well. I weighed in at 178, higher than I thought, and I'll check every Monday.

Love
aab

[allaroundbeast]

Day 2. Bench press has always been a weakness of mine, so I really tried to get after it today. PRs today in Bench and Push Press! Here are the heavies:

Flat Bench: 195/1/5 followed by
Flat Bench: 165/1/10
Lat Curl: 150/2/8
Push Press: 170/2/5
DB Standing Press: 45/2/8
Standing BB Curls: 75/2/5
Standing DB Curls: 45/2/8

Another great workout, now it's time to eat, sleep, and keep the movement going.

Love,
aab

[allaroundbeast]

Day 3... I am sooooo sick of cleans, but they're too useful to cut. Ah well, at least I have the traps of a beast now. The heavies:

Clean (hang + floor): 170/2/3+2
Squat: 280/2/5
Good Morning: 85/2/8
Sit up: 45/3/10

I was really pleased with squat today. If I can keep moving up like this I'll be at my goal of 315x5 soon enough. Stay tuned!

Love,
aab

[allaroundbeast]

After a brief delay, I give you Day 4.

Flat Bench: 200/1/4 followed by
Flat Bench: 200/6/1
Wide-Grip Pullups: BW/1/8 followed by
Lat Pulldown: 180/1/8
Military Press: 135/2/5
Plus some bicep and tricep stuff

I really wanted to get 200/2/5 for bench press, but I couldn't get more than 4 the first set, so I got stubborn and decided to do as many single reps as I had to to get 10 total. Hopefully I'll get it legitimately next week.

Military press was really good!

WG Pullups kicked my butt since I haven't done them in months.

We'll see how I come back on Monday with only one day of full rest, but now that I have a baseline established I'm excited to see how I progress. I really need to eat more...

Housekeeping: I'm not going to include weight for little stuff like curls and pushdowns, because I focus on the core lifts and use the little ones to empty the tank, if you will. As a reminder, the full program is attached to the first post.

Love,
aab

[allaroundbeast]

Day 5
Body Weight: 177
Squat Clean & Jerk: 170/2/3
Shrug: 235/2/6
Squat: 285/2/5
Step Ups: 65 (dbs)/2/5
Back ext: 45/2/10

Good day, good day. I'm going to keep trying to bring my weight up, probably to the 180-185 range. Very pleased with squat, and C&Js were pretty easy, too. The hardest part is putting the bar back down because I don't have bumper plates...

Staying on the grind,
aab

[allaroundbeast]

Day 6! Day 6!

Flat Bench: 200/1/4 followed by
Flat Bench: 200/1/1 followed by
Flat Bench: 170/2/5
Pullups: BW/2/8
Push Press: 175/2/3
DB Standing Press: 47.5/2/8

Not really any records set today, but I upped the weight and dropped the reps in anticipation of raising the reps as I get stronger. Wish me luck.

-aab

[allaroundbeast]

Day 7 - Beast modeeee
Clean (hang + floor): 175/2/3+2
Squat: 290/2/5
Good Morning: 135/2/8
Sit up: 45/3/10

Went nuts on squat today, and clean was good.

[allaroundbeast]

Day 8!!!
Flat Bench: 200/1/4 followed by
Flat Bench: 200/1/3
Flat Bench: 200/3/1
Wide-Grip Pullups: BW/2/8 followed by
Military Press: 135/2/5

I'm so close to getting bench to 200 3x5. Oh well, maybe later.

[allaroundbeast]

Day 9 - Light week
This week is just a light weight week, so I'll be taking the week off from reporting. Back to the heavies this Monday!

Love,
aab

[allaroundbeast]

Day 10 & 11
Again, since this is a light week I don't really have much to say about the lifts. I'm taking this opportunity to reload on creatine (20mg/d for 5 days) and reset my jack3d clock by staying away from caffeine. Man, lifting without a preworkout is way less fun. I've put on a lot of water weight and have been eating like crazy, so weighing in at 180 on Monday wouldn't shock me.

Love,
aab

[allaroundbeast]

Day 13 - I'm baaaaaack

Body Weight: 179lb (PR)
Flat Bench: 200/1/5 followed by (PR)
Flat Bench: 165/1/10
Parallel pullups: BW/2/8
Push Press: 180/2/3 (PR)
One-Arm Mil Press: 50/2/8
Ft. Train Crunches: 45/2/15
Bicep stuff

A big day! Big weight! Coming off the recovery week last week, 200x5 bench was easy. I think I could've gotten six or seven reps and I felt great. Push press was real hard, and I had to take it easy on the one-arm press because my shoulders were complaining.

Back on j3d, and definitely feeling the difference between that and lifting dry. Anyway, good to be back and moving the chains. See you all tomorrow.

-aab

[allaroundbeast]

Day 14 - Barefoot Squats
Squat Clean & Jerk: 175/1/3
Shrug: 275/1/6
Squat: 295/1/4, 295/1/5
Step Ups: 40 (dbs)/2/5
Back ext: 25/2/10

What'd I do? You know what I did. Come on, now, 295 lbs?? Beastaaaaaz. I see 315x5 on the horizon. Thanks for checking in.

Love,
aab

[allaroundbeast]

Days 15 - 16 aka The Lacuna
Hey guys, I've recently relocated to the UK, and as such I've missed a few posts. Rest assured, I did lift on those days, but I forgot how much exactly... suffice it to say nothing important happened.

Love,
aab