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Training Log: Northern Thrower |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Posted: 2/21/10 at 7:43pm |
So, I need to start a log here. I need to start a log so that I'll have some throwers readin my log and saying "Hey! get your ass out and throw some weights".
Currently, I'm a powerlifter that throws. I doubt I'll ever make the progression to thrower that lifts, but I'd like to be a powerlifter that throws decently! My lifts aren't awesome. In April, I'm shootin for a a 550 squat, 350 bench and 600 dead. They WILL get better, though, so I won't be a va jay jay forever! As far as throwing goes, I'm pretty much a rookie. Competed for the first time last summer and had a blast. I tied for 3rd, so that was exciting. My favorite events are light hammer, lwfd and open stone. My schedule currently looks like this: Sunday: Squat Monday: Bench/Tricep work Tuesday: Squat Wednesday: OHP/Shoulder work Thursday: Squat Friday:Speed Bench/Back work I flip flop between squatting 4x a week focusing on higher volume with moderate weights and 3x a week focusing on higher weights with moderate volume. Benching on mondays is my heavy day and benching on Friday is my speed/extra form day(just started using bands). When all this damn snow and ice goes away, I'll get back out on the field and start throwin weights around. I'm gonna have to split time between throwing and Rugby, but I can make this work... I'm sure of it... So, enjoy my not-much-to-do-with-throwing log:) Edited by C. Smith - 4/18/12 at 12:44am |
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AlDargie
Postaholic Joined: 7/27/06 Location: York, Maine Status: Offline Points: 1784 |
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Danny it's a training log and it can be whatever you want it to be.
Not sure what a va jay jay is but your numbers look pretty good. One observation - Not sure how old you are, but that seems like a lot of volume and not much recovery. Are you currently in the middle of cycle or is this your consistent lifting schedule? |
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Dyin' ain't much of a living, boy. - Outlaw Josey Wales
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thegnome
Postaholic Joined: 9/22/04 Location: United States Status: Offline Points: 3169 |
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It is a slang term for a part of the Female anatomy. |
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Andrew G
Vada a bordo CAZZO!!!! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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I'm 24. You're right, though. It IS quite a bit of volume. I've found that my body(my squats especially) respond well to volume. I'm actually running Smolov for my squats at the moment, so the volume during the base mesocycle was pretty high. As far as recovery, I'm actually recovering pretty well, even while dieting down. I must be wolverine or something.. lol. I do deload every 4-ish weeks, usually. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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STUPID BENCH PRESS
dey see me rollin, dey hatin Bench Presh lots of warmups 1x3@225 2x4@305 Was supposed to do 5.. Will repeat thsi week next week.. I failed. DB Bench 1x10@90 2x8@90 Weaker than last week.. Weak Modified Extension 1x10@135 1x10@135 *rp* 1x7@135 *rp* 1x5@135 *rp* 1x5@135 *rp* 1x5@135 Overhead Extensions some with 70 or 75lbs Pullups! i did like 35 of them or something.. they were split into 5s, 6s, 3s.. whatever I got without killing myself.. man i suck at pulling up Wide Grip Seated Row some with 160 or something Shrugsss some with 120 some with 100 some more with 100 Kroc Rows 2x20@100s |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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SMOLOV INTENSE MESO DAY 5
FOAM Squats 5x5@135 2x5@225 1x3@335 1x3@385 1x4@435 3x3@460 1x3@485 Umm.. Not hard... That is all.. High carb day was good after a couple weeks without one. I think my body has been recarbed enough for at least another week of medium and low carb days. Weight is like 239-242... Losin steady. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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http://www.youtube.com/watch?v=JhZHk90bBpU
last set of teh day |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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OVERHEAD PRESS DAY
Foams Seated OHP 2x10ish@45 2x10ish@95 1x5@135 1x5@155 1x5@175 5x5@195 1x12@155 *rp* 1x8@155 *rp* 1x6@155 *rp* 1x8@155 Front Raises 1x10@40 1x12@40 Pullups 1x7 1x6 1x5 1x6 1x7 or somethin like that... Curls w/Fat Grips some with like 95 Cardio 25minutes of random intervals Down to 239 today and feelin good! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Last night's craptastic workout went... Me: O hai Smolov. Smolov: Today you will do four sets of 5 with this here moderately heavy weight, 460lbs. I want you to concentrate on staying tight throughout the movement, keeping your knees out and keeping your head up. Me: Oh yah, that sounds nice. Doesn't sound heavy at all.. Me: YEAH! In your face, Fckin Smolov! This is gonna be a breeze! Kinda funny how you thought you were all badass comin in here with your bitch ass work out.. Smolov: Dude, you only put 455 on the bar... I look at the bar... Me:... awww Smolov: For your flagrant stupidity, put 465 on...Idiot. Me: Really? That doesn't sound too bad.. Smolov(under his breath): Bitch... I take my long ass break between sets to refocus myself. There's NO way 10lbs is making that big of a difference. I then get under the bar to attempt to get 5 reps and STILL only get 4, with the last one being a grinder from hell.. Smolov: Lol.. weaksauce.. Now reload to 460 and get 5, pumpkin. Danny: Fiiine... So, I reloaded the bar again to 460 and busted out 5 fairly difficult reps... Smolov: Learn to read, phgt..
So then I went and did 7 pullups.. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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swam for a couple hours tonight..
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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had a pretty shitty squat workout on monday.. only got 1x5 and 4x4@460.. had a pretty shitty bench workout on Tuesday. only got 2x4@305.. took wednesday off and had a decent workout on Thursday when i did 2x3@485 and 1x1@485 pretty easily.. then i took friday off..
all in all, shitty start and good finish to this week.. tomorrow, 5x5@460 again.. umph |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Keep it up!
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The man in the arena.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Sorry I haven't updated in a while, so I'll catch up real quick....
Ended Smolov last night with a bang! Prescribed reps were 3x4@485. I did the first two sets with 485, and then added 10 more pounds for an even 5 plates and killed 4 reps with it. I really shoulda either added 10lbs and gone for another 4 reps or did a few more reps with that weight.. Gonna try for a 560 squat when I test on Thursday... I've been doing pullups more and more and been getting better at them. I can do at least 12 or 13 as a max, and I can knock off a few sets of 10 pretty easily... |
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Pullups is bad wampum...I have NEVER figured these out. Maybe I am just too fat... Can you offer any advice for training these, beyond "just do them" or "get someone to hold your feet?" No disrespect intended...but those are the answers I get most of the time. Good work on the squats man...that is quite a bit! |
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The man in the arena.
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Well, the way I've been told by many many people is that the key to being able to do pullups is just practicing them. I've been doubtful in the past, because I WOULD do them, but I could never manage to be that good at them. The problem was, I was only doing them once per week. This is definitely not enough.
I started on Feb 22(last month) and decided I was gonna do 30 pullups at least 3 times a week. The 30 were to be accomplished in however many sets it took. If it meant only doing 3 at a time, I did it. In fact, my very first day I did: 6,5,3,3,3,3,3,3,2, or somethin like that. My second workout was a little bit better and I did: 7,6,5,6,7. Most recently I've done:10,10,12 pretty easily. These weren't all FULL range of motion. I wouldn't go into a dead hang and I didn't pull my head completely over the bar. This was okay with me. I was only caring about DOING them. Now I've decided that, since I can do my full 30, I'm going to be doing full ROM. Friday night I did 3 sets of 5 after my squat workout going from a full hang to pulling my head over the cross bar. From here on out I'll do as many as I can full hang, then I'll do cheater pullups for the rest of them. Tips that'll help: --Keep your body tight while doing these. It's no different than squatting or deadlifting. If the middle of your body is flopping around, you're gonna waste energy. I cross my feet and pull them up a little. --Chalk your hands or use straps. Your grip shouldn't determine how many you could do. --Use different grips. Do them wide until they get hard, then bring your grip in to make them easier. --Cheat the last little bit of the pull later on in the set(kick your legs up or something). Unless you're gonna do a pullup competition, no one cares if you cheat a little bit to help yourself get in more volume. |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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I had never thought of chalking for pullups, thanks. Nice log. Bill |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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MEET PREP BENCH DAY WEEK 1 DAY 1
Benchin 2xsome@bar 3x5@135 2x5@185 1x5@205 1x3@225 3x6@285 1x5@285 Pullups 1x6,1x5,1x6,2x5 DEAD HANG FULL ROM 1x6 CHEATER STYLE Benching felt good. DIdn't have a spot, but I'm sure I would have had at least 7 on sets 2 and 3 and maybe 6 on set 4. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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I'm a chalk monkey.. I've got chalk on my chest, back, hands, arms face.. EVERYWHERE!!!! |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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i did some ghey arm shit today.. not gonna log
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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big day is tomorrow! This is the plan: warmups with 135, 225 and 315.. Triples with 365 and 405. Singles with 495, 545, 555.. 560-565.. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Squatted 555 today. I was sick when I woke up and sick when I got to the gym. Ibuprofen and 5hr energy made this happen! I then proceeded to set rep records with 285 on bench(7,7,7,6) and did some pullups.. All of this while only having had 1000 calories for the day and my last meal being 5 hours before I took the heaviest squat of my life..
It was ugly, but I think it woulda counted... www.youtube.com/dannyautrey will have the vid |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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whoops.. Haven't had much time to use the internet in my personal time, but just wanna update a little. Had a competition on Apr.10th and did alright. Set meet PRs across the board. Squat-530, failed 540 We throw at the end of next month and I haven't practiced yet. I suck. |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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some of my log is missing here, but i'll log last night's throwing practice
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Oh, nasgaweb log, how I have abandoned you! May the powers forgive me!
Actually, reading one of The Powers' log is what made me come back. Craig, I ask you to loosely follow this log, watching my rehab workouts and adding your two cents occasionally. I'm still a lifter that throws, but now I'm a lifter that throws, whose knee had to have surgery. I had my meniscus repaired last week, and I'm starting my rehab now. I want to be aggressive with this, but obviously don't want to set myself back. My first day was today: Surgery performed on 12/9/11. Off crutches and mobile by 12/11/11. Day 1, 12/16/11: Stationary bike- 15 minutes Stretch hamstrings Seated straight leg raises- 4x15 ea leg Standing Terminal Knee Extension- 4x15 vs mini band Notes: Felt good, today. There is some pain, but I assume that is to be expected one week post op. I did try a squat with an empty barbell down to several inches above parallel. It was too much, I think. I'll wait another week for these |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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http://youtu.be/ueO32KjWutI
Edited by C. Smith - 12/18/11 at 10:57pm |
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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that's a vid of my 365 close grip bench. I'm having major trouble on my phone transferring, so you may have to replace m.youtube with www.youtube. Ill post my actual session later
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Alaska
Senior Member Joined: 6/16/08 Location: United States Status: Offline Points: 333 |
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Actual session went as such:
ME Bench
Warmups and stuff
Close Grip Bench Press
1x1@365 PR
Bent Over Rows
Close Grip Incline Bench
Notes:
I'm kind of proud of this PR, as I couldn't use my typical arch and I couldn't use any leg drive. I tried once to dig my heels in lightly on my warmup sets, but it wasn't a good feeling. This is actually only 10lbs less than my 2 week old competition grip PR, which included a pause and good strong arch and leg drive.
I MADE THE WHITE BOARD FOR NOW, HOORAY! Now someone come in and knock this silly lift off the top 5. It doesn't start with a 4, so it shouldn't be on any BEST list...
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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