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