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.