TRAINING LOG: Justin White
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URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=11502
Printed Date: 3/26/26 at 3:47pm
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Topic: TRAINING LOG: Justin White
Posted By: jazzman31
Subject: TRAINING LOG: Justin White
Date Posted: 12/27/10 at 5:33am
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Ok I want to do this not only for highland games but for health reasons too. I want to live as long as God will let me, and not end my life short because I wanted that extra cheeseburger. Since I haven’t picked a weight up since May maybe. I did do a few sit ups and other things but nothing serious, I was just getting by. It’s time to actually do something to improve my health. I’m 23 years old and 6'10'' 365lbs. I want to get back down to 315lbs, the weight when I was a freshman in college. I was stronger, I felt great. So with that said today will be a start, I’m going downstairs to put my gym equipment back together. I’m going to need a workout plan. I thought about following my previous workout plan but I’m hoping for some help in adjusting and making it the most efficient. Mondays and Fridays Friday will be 20% less than Monday Warm-Up Jumping Jacks Squats 3x10 80% max Power Push 3x10 80% max Bench Press 3x10 80% max Tuesdays and Thursday Agilities/ Recovery Will work on flexibility Warm up, Jumping Jacks, Butt Kicks, High Knees, Lots of stretching. Hanging Abs 5x10. Wednesdays Shoulder Shrugs from Rack. 3x10 80% max Shoulder Shrugs from Floor 3x10 80% Power Snatch 3x10 60% max This for 4 weeks then progress over to 90% max, for 3 weeks then change the workout. Thoughts?
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Replies:
Posted By: C. Smith
Date Posted: 12/27/10 at 5:44am
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Thanks for logging Justin. Honestly, with what you have there, you would be much better off following a program like SS or 5/3/1. ------------- |
Posted By: KiltBill
Date Posted: 12/27/10 at 5:44am
| Welcome brother. How did this program work for you in College? |
Posted By: jazzman31
Date Posted: 12/27/10 at 6:04am
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Craig, Could you fill me in on the terminology? Im lost. Craig what would you reccomend. ( My size helps in way but is a nuisance in others.) Bill, It was not the best in the world. I felt great in the sense I was working out, and putting on muscle. After a meet, I felt like I had a lot more in the tank but my body just couldnt find it. After taking 6 months off, and not lifting a thing I actually threw better. So yes it helped me gain muscle and lose weight but for the throwing not so much. Justin |
Posted By: C. Smith
Date Posted: 12/27/10 at 6:23am
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Sure, being that you really haven't lifted consistently for quite some time, something basic, developing strength would be the way I would go. SS is Starting Strength: http://www.aasgaardco.com/store/store.php?crn=199&rn=312&action=show_detail - Book or http://aasgaardco.com/store/store.php?crn=210 - DVD 5/3/1 is 5/3/1: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2976 - The Simplest and Most Effective Training System for Raw Strength Both programs are pretty basic, and both absolutely 100% work. I'm pretty sure quite a few guys have done 5/3/1 on this forum. You can also google 'em for hours upon hours of reading. Something like one of these programs is more or less what I have based everything on for the last decade or so. To be noted; however, these are not throwing specific programs, but rather programs to build strength. Throwing gets better with practice on the field. I'm basing this recommendation on the assumption that you aren't elite in your strength levels. ------------- |
Posted By: jazzman31
Date Posted: 12/27/10 at 6:27am
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Craig, I gotcha now. Yes I am not elite in my strength levels. I do know how to lift and do it properly. I understand that to become better at throwing you have to throw. But I need the strength to actually get a good session of throwing in. This is a great start I appericate it. Justin |
Posted By: Schwab_Man
Date Posted: 12/27/10 at 8:30am
| HOLY S**T!!!! You understand you are bigger than Phil Pfister and Brian Shaw? That's HUGE!!!! I can only imagine what you can do since you have that tremendous height advantage. Good luck with the weight loose. I'm in the same boat you are. |
Posted By: Silverback
Date Posted: 12/27/10 at 8:58am
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I would suggest to start you train each body part once a week, one day do legs, the next day do push(chest shoulder tri) the next day you do pull (back and bi). As you learn more you can move from that into other things. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: C. Smith
Date Posted: 12/27/10 at 9:28am
lol wat. no, he isn't. ------------- |
Schwab_Man wrote:Posted By: jazzman31
Date Posted: 2/25/15 at 2:18pm
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Ok Ive been working out for a month. Time to start logging here. I got the family started. I have a 2year old girl and another on the way. I also got fat and lazy. Time to get back to work.
Starting weight on Jan 20th was 375lb Today it was 370lbs Starting with Monday 02/23/2015 Squats 315x5 315x5 315x5 DL 225x5 Box Jumps mid thigh high 3x5 Push Press *squat the first rep* 135x5 135x5 135x5 DL 95x5 Db incline press 10% 75x5 75x5 75x5 Power Snatch 175x5 175x5 175x5 Abs 3x10 hanging 3x10 crunches |
Posted By: jazzman31
Date Posted: 3/03/15 at 9:00am
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No workout the past week. Snow prevented that. Decided to stay at home stretch and do body work. Pushups situps etc... Monday Squats 345x5 345x5 345x5 225x5 download set **Pretty proud of this set, first time I have went over 315 for sets of 5 Push Press first rep front squat 155x5 155x5 155x5 DB Incline 75x5 75x5 75x5 Box Jumps waist high 3x5 Hanging Abs 3x10 Crunches 3x10
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Posted By: jazzman31
Date Posted: 3/05/15 at 7:57am
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Clean Grip SS 405x5 405x5 405x5 *315x5 download set Clean Pulls from Midthigh 165x5 165x5 165x5 SLDL 385x5 385x5 385x5 *315x5 download set DB Bent over Rows 75x5 75x5 75x5 3x10 Hanging Abs 3x20 Crunches
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Posted By: jazzman31
Date Posted: 3/10/15 at 8:23pm
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Squats 3x5@315lbs Box jumps 3x5 knee high Overhead Squats 3x5@135lbs These were a struggle. I've lost some flexiblity. Bench Press 3x5@185lbs Abs 3x20 with a 12lb kettebell Wow! Ouch, they are still burning. 
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Posted By: jazzman31
Date Posted: 3/12/15 at 6:12am
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Today was an easy day. Did a lot of technical throwing work. Spent over an hour on it. Snatch Grip SS first rep from floor 3x5@315 SLDL 3x5@335 DB Bent Over Rows 3x5@75 Abs and and technical throwing work.
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Posted By: jazzman31
Date Posted: 3/16/15 at 6:45am
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03/14 Squats 3x5@315 Box Jumps waist high 3x5 all within 2 minutes Bench Press 3x5@195 Ab work technical foot work Power Snatch 3x5@155 Had to quit the last set 3 reps in. Right arm is showing some numbness. Going to the Doc Wednesday to figure out the 10% loss in strength and numbness below the elbow. Thinking I repinched a nerve again.
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Posted By: jazzman31
Date Posted: 3/19/15 at 10:17am
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3/17 Squats 3x3@475 **A PR for me in 3x3 squats Box Jumps waist high 3x5 Push Press 3x5@155 Bench Press 3x5@205 Power Snatch 3x5@135 Hanging Abs 3x10 Crunches 3x10 Also down 13pounds.
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Posted By: jazzman31
Date Posted: 4/15/15 at 10:23am
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Went into Preseason Speed work. Doing med/heavy weight low reps, but as fast as I can for 6-10 sets. Taking the week off this week, to let the body fully recover. Tweaked the lower back doing sheaf. |
Posted By: Duncan McCallum
Date Posted: 4/15/15 at 10:37am
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Careful with that back Big Swole. ------------- The man in the arena. |
Posted By: jazzman31
Date Posted: 4/15/15 at 9:13pm
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Agreed. I honestly think its the back spasms the doc told me I would have from time to time. Only have a catch now and no real intense pain. |