TRAINING LOG: Joshua Siau

Do something every day and log it. BW squats, pushups, chin-ups, fatguy pullups, decent ab work, box jumps, hill sprints, overhead throws, etc. None of that takes any real equipment or gym membership. Just will.

You gotta want it. 

 

Also, refer to this handy flowchart:

You don't touch ANY of the implements outside of competition.

I've only recently begun practicing the 22 with any kind of regularity (once every 3ish weeks?) as to strengthen the push when the hammer is behind me because I can't reach max speed with the 22 in 3 winds like I can with the 16 and 4 winds just FFFFFs up my timing.

Very interesting, srs.

Having met Josh and spoken to him face to face about this kind of thing, I would strongly recommend working with the 28 exclusively, or maybe splitting the difference and scoring some midrange weight...maybe a 35 or something.

Pfffft...caliber shmaliber. We're just guys...same as you.

Minus the adamantium.

Now go practice.

Short and Stabby,
Another bit of unsolicited advice...if you haven't already...

PLEASE contact Mike and Mindy and get their book and DVD. More than any implements or marathon weightlifting sessions, their book/DVD will give you a solid technical foundation since you haven't really thrown enough to develop bad habits.

Not having bad habits is a good thing.

Drills, diet, and lifts...it's all there.

Or get Vincent's LAB or Stewart's dvd...both are solid. I've used them all and am better for it.

I'll we watching!

I'll let you find it...it's all over this site.

Skip the curls buddy. Forever. Not being a d-bag but if what you have right now are 2 25 pound DB's, I'd be doing:

DB Squats
DB Single Leg Squats
OH Squats
DB Goblet Squats (might have to use a single db for these..kinda wonky)
Russian Twists with one DB (again, kinda difficult...YouTube)
Pushups/Renegade Rows
Kroc Rows (basically just do DB rows until you can't)

Don't fall into old habits Josh; one of the things that just kills me on this part of NASGA is how many people waste their time in the gym doing lifts "for the Games" that never really translate "at the Games." Don't get me wrong, having strong biceps is desirable...we don't want to have an obviously weak link...but for throwing, you'd be BETTER served by saving the energy you used up doing those 50 reps and doing more squats. More deadlifts. More OHP.

If you don't have a lot of time, and you don't have much space, then you really cannot afford to waste either. Spend your time and effort on things that matter, not just things that feel comfortable.

The best in the business have a fairly routine (some might say boring) stable of lifts. Certainly, they do other things as well (and very well) but when the dust settles, they bench, they squat, they pull, they press, and they clean/snatch. It isn't a secret.

Love ya to death man; I'm jumping your a$$ about this because I want you to do better. To do that, you have to commit to the long road of slow and steady.

Oh man does that hurt. But a good hurt. I have the straight bar set up and funny 22, 33, and 44 lb weights.
Squats: 2x10 89lb
             2x10 111lb

Deadlift: 2x10 111lb
              2x10 133lb

Dumbbell
Push press: 2x10 25lb
                    3x10 30lb
This hurt like hell, but it was a GREAT hurt. I am going to be walking a few miles tomorrow morning before work so I don't seize up. Oh, and I spent the whole workout listening to Fork-Talk. Love those guys

Much.

Also:
Single Leg Romanian Deadlift
KB Swings
KB Rows
Hill sprints
Stair runs

Move that body with purpose.

As soon as this weekend of work hell ends I'll get back to it. For now I'll research some of those lifts. The stair runs I do everyday at work, 7+ flights of stairs to patrol.

Nan what?

Duncan............................that was beautiful!