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Damien Fisher 
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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 Posted: 10/15/15 at 8:20pm |
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10/14/15
Hang power snatches up to 2x3x175. By far the easiest this weight has ever felt Deadlift 10x135, 10x185, 10x225, 10x275, 10x315, 5x10x345 Pause front squats 5x10x135. Trained at home today so no tiger squat/leg press. Stayed really light and took long pauses. Quads were toast afterwards 45lb plate twists 3x10 each way |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 10/21/15 at 1:07am |
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10/15/15
BTN push press up to 3x3x225 Bench 10x135, 10x155, 10x185, 10x195, 10x205, 5x10x215 Lat pulldowns 5x10 Triceps pushdowns + Overhead extensions 5x10 10/19/15 Hang Cleans up to 3x3x205 Squats 10xbar, 10x135, 10x185, 10x225, 10x275, 4x10x300, felt good so went 15x315 for a rep PR. Have never gone for 15 before, but previous best 12RM was 308. Feel like I had at least 3-4 more in me it wasn't after four sets at 300. RDL 5x10x225 TKE 2x20ea w/ Bulgarian SS 2x10ea Pallof press 3x10ea 10/20/15 Snatch grip push press up to 3x3x225 Strict OHP 10xbar, 10x95, 10x105, 10x115, 10x125, 5x10x135 Seated cable row 5x10 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 10/23/15 at 10:49pm |
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10/22/15
Hang power snatches up to 3x3x185. Really happy with how these have been coming along. Deadlift 10x135, 10x185, 10x225, 10x275, 10x315, 4x10x375, 1x9x405. Wasn't really feeling it but wanted to give 405 a try anyway. Didn't happen... 10/23/15 BTN push press up to 2x3x225 Bench 10x135, 10x155, 10x185, 10x205, 10x215, 4x10x225, 12x225. Went for max reps on the last set but was out of gas. Tossed the slingshot on and hit 225x15 Lat pulldowns 5x10 Also a few sets of 20 on triceps Hoping to get out to throw this weekend. |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 10/26/15 at 10:14pm |
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10/25/15
Got out to throw for the first time in month. 18lb Shot 20xtempo stands. Just focusing on finishing up instead of diving over the top LWFD 3x stand. Over 52' on all (distance of the boards at the end of the shot put area) which is by far the farthest I've ever gone with this drill. Was really feeling the drive and lift against the weight. 3x 1-turn, these felt great. Really was able to feel the drive against the weight. Didn't measure but were in the 70' range 5x 2-turn. Tempo throws for these. All looked to be low-mid 70's but didn't measure HH 3x10 winds on each side 10/26/15 Start of a deload week Hang cleans up to 3x3x185 Squat 10x135, 10x185, 3x10x225 Snatch grip RDL 3x10x135 with a deep reach at the bottom Plate twists 3x10ea |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 10/31/15 at 6:10pm |
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10/29/15
Hang snatch up to 3x3x185 Deadlift 10x185, 10x225, 3x10x275 Pause front squats 3x10x135 10/30/15 Snatch grip push press up to 3x3x242 Bench 10x135, 4x10x185. Threw the slingshot on for fun and hit 50x135 Lat pulldowns 3x10 Triceps extensions 3x20 light A new block starts on Monday |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/04/15 at 9:48pm |
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Got out to throw light hammer, HWFD, and 18lb shot over the weekend. Hammer and HWFD felt great, shot not so much.
11/2/15 Hang cleans up to 3x3x215 Box Squat 3in^parallel up to 5x505 Squat 5x10x315 Barbell glute bridges 4x10x315 Pallof press w/band 3x10 each side 11/3/15 BTN push press up to 3x3x225 Strict OHP left shoulder has been acting up, so only got a few sets of ten in High ncline bench 12x155, 10x165, 8x185, 20x115. Shoulder/rear delt still felt off so didn't put much weight on Meadows rows 1 plate x 100 total reps each side. Took six sets Band pullaparts x100 total reps |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/05/15 at 11:11pm |
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11/5/15
Power snatch + hang snatch up to 3x90kg, and 2x2x90kg. Felt like going from the floor today but felt too lazy to reset every rep Rack pull - 4th pin up to 505x5 Deadlift 10x406 PR, 10x396, 2x10x374 Tiger squat 5x10x315 with short rest 45deg back extensions 2x20 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/06/15 at 10:30pm |
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11/6/15
Friday's are always crazy for me because many of my athletes come through individually instead of as a team. Because of this my training is constantly interrupted and takes forever to finish. I decided to just roll with that and add more volume in since its not possible for me to have any training density today. Took me just over 4hrs to get to everything today, with up to 45min between exercises. Snatch grip push press up to 2x3x245, 1x3x265 Bench - 3board up to 5x305. This board is always rough for me because its right at my sticking point Bench 2x10x235, 3x10x225 Spoto press w/pause 10x135, 10x155, 10x165, 10x175 Lat pulldowns 150lbs x 100 reps. Took 8 sets Rear delt raises 5x20 Band pullaparts 100 total reps DB Curls 100 total reps |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/10/15 at 11:37pm |
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Got out to throw HH, LWFD, and shot on Sunday
11/9/15 Power cleans up to 3x2x245. I suck at these. Box squat ~2in^parallel up to 5x505 Squats 10x335 (small 10M PR), 10x335, 10x315, 10x295, 10x275. These got tough quick. Quads were shot after the box squats. Glute bridges 3x10x315 11/10/15 Band Pullaparts x100 total reps BTN Push press up to 2x265 Strict OHP up to 5x155, then 3x10x130, 2x10x120. Moved my grip in a little which helped the left shoulder stay in place. Not perfect, but better Incline bench 5x10x135. Stayed really light and kept rest short because the shoulder was starting to ache. Finished up later in the evening after team sessions/class Pullups x50 total reps. 10 sets. Seated row 150lbsx100 total reps. 8 sets. |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/12/15 at 11:43pm |
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11/12/15
Power snatch + hang snatch up to 3x2x95kg. Missed the power snatch on two of the sets but made the hang snatch on all of them. Need to stop leaving the bar out front when I pull off the floor. Trap bar deadlift - 3in plate up to 565x5. Didn't want to do rack pulls so I switched to these. Will still drop the height 1-2in each of the next two weeks while trying to do the same weight. Deadlift 5x448, 5x428, 5x408, 2x5x398. Dropped the reps this week. 5x10 after the heavy set of 5 is too much for my back Tiger squat 10x315, 4x10x365 with short rest Edited by Damien Fisher - 11/13/15 at 10:23pm |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/13/15 at 10:22pm |
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11/13/15
Band pullaparts 100 total reps Snatch grip push press up to 2x285. Technically a PR since I haven't done many of these in the past Floor press up to 5x275. Much harder than I wanted this to be... Bench 2x10x250, 3x10x240. Really happy with how bench is progressing Spoto press w/pause 10x135, 10x155, 10x175, 10x195 Lat pulldowns 150lbs x 100 reps. Took 7 sets |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/17/15 at 12:34am |
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Threw HWFD, shot, and discus on Sunday.
11/16/15 Power cleans up to 2x255. Still suck. Box squat ~1in^parallel up to 5x455 Squats 10x355 (10M PR), 10x335, 10x315, 10x295, 10x275. Really happy with how easy 355 felt. Glute bridges 3x10x315 |
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jonhereth
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Joined: 2/18/14 Status: Offline Points: 497 |
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Posted: 11/17/15 at 7:57am |
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whats your opinion on the box squats above parallel for throwers?
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/18/15 at 12:49am |
I think they are great, and use them with both myself and my throws crew at wwu. I don't think they are something that needs to see use year round, but I include them for pre/in-season work because they can come as close as anything as far as allowing you to replicate the drive in the "power position" of a throw, and they don't beat you up as much as full depth squats. Not a replacement for full depth by any means, but a valuable tool in my opinion. I'm just using them right now as a transition into full depth heavy work while I finish my volume phase, not specifically for throwing transfer yet. |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/18/15 at 12:54am |
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11/17/15
Band Pullaparts x100 total reps BTN Split jerk up to 1x295. 2x275 was easy. Got lazy getting under the bar at 295 so missed the first attempt before hitting the 2nd. I haven't done these in a while and they need a lot of work. Strict OHP garbage left shoulder again. May just give up pressing in front when I jerk/push press first. Did a few sets of 10 at 135 then finished with 10's BTN push press for a few sets. Incline bench 20x135, 17x135, 15x135, very short rest. Ran out of time because meetings with sport coaches pushed back my lift start time. Pullups x50 total reps. 10 sets. Were spread over ~5 hrs Will get my 100total reps x150lbs on seated rows on Wednesday |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/20/15 at 1:14am |
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11/19/15
Power snatch + hang snatch up to 2x2x90kg. Stayed a little lighter and worked on the full catch. Mixed results. Trap bar deadlift ~1.5-2in plate up to 565x5. Used 25lb bumpers as he risers this time instead of 45lb plates Deadlift 5x475, 5x445, 5x425. Only did three sets because I have a Mo-Throw games this weekend. Tiger squats 3x10x315. Same here, lighter and low volume to save a little for this weekend |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/22/15 at 12:42am |
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11/20/15
Band pullapart variations 100 total reps Snatch grip push press up to 2x280, 3xfail at 308. Couldn't quite get the lockout on all three attempts Floor Press up to 5x295 Bench 10x265, 10x245, 10x225. Low volume because of the game the next day. Lat pulldowns 150lbs x100 total reps. Six sets. |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/25/15 at 7:14pm |
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The Mo-Throw charity game went great on Saturday. Bret and Kas did a great job organizing everything again, and I believe over $2000 was raised for the Movember foundaion. Most of my throws were within a couple feet of PR's which is a great place to be at this time of year
11/23/15 Power cleans up to 1x275, missed the attempted 2nd rep by leaving it out front Box squat parallel up to 5x455 Squats 12x375. Big PR. Last fall managed 365x8 so this was huge. Glute bridges 2x10x315 11/24/15 BTN split jerk up to 1x125kg. Missed 140kg because I'm not pushing myself under the bar at all. Did some more BTN push presses, strict press, and db incline afterwards. 11/25/15 Didn't really like how the split jerks felt yesterday, so decided to do some power jerks. hit 140kg and missed all three attempts at 150kg. Same issue as split jerks, I have a big drive up but don't push under the bar. |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 11/28/15 at 6:20pm |
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11/27/15
Band pullapart variations 100 total reps Snatch grip push press up to 1x130kg. Still couldn't quite lock out 140kg Floor Press up to 5x305 Bench up to 8x275, 16x225. Was hoping for 10x275 but didn't have it. Still PR's for reps at 275 and 225 Lat pulldowns + Seated row 3x10 each 11/28/15 Power snatch up to 1x100kg Trap bar deadlift up to 5x565, PR Deadlift up to 3x510. Wanted five but my back didn't have much life after the trap bar pulls so I stopped at three Tiger squats 10x315, 10x365, 10x405 This wraps up the volume phase of the offseason. Deload next week then starting the transition to strength work |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/02/15 at 8:25pm |
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Deload week
11/30/15 Cleans 3x2x225 Squats pause singles up to 425 Snatch-grip RDL 3x10x135 12/1/15 BTN Push jerk 3x2x245 BTN Push press 3x5x185 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/10/15 at 8:33pm |
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The rest of last week was just deload work, nothing to write about.
12/7/15 Power Snatch + 2 hang snatches 5x3x185 Squat 5x345, 5x365, 3x5x385, 5x345, 5x305 Snatch Pull 3x5x225 Plate winds 4x10 each way 12/8/15 Training was spread out over 6 hrs so added more volume to offset the lack of density Push Jerk 5x3x245 BTN Push press 5x5x205 DB Shoulder press 4x8x65s Seated Row 4x12/10/8/20 Lateral raises + Upright row 4x10/10 Triceps extension + band pushdown 6x6/10 12/9/15 Power clean 5x3x235 Front squat 3x3x325 Bulgarian split squats 4x5ea with 45lb plate as I don't have DB's in my garage gym Snatch grip RDL 3x10x185 12/10/15 Snatch grip push press 5x3x215 Bench 5x225, 5x245, 5x5x260, 10x245 w/SS, 15x225 w/SS CG Floor press 8x135, 8x185, 3x8x205 Lat pulldown 4x12/10/8/20 Also lots of pullapart/upper back band work Have begun adding in near daily throwing drills as well, but I probably won't log those Edited by Damien Fisher - 12/11/15 at 8:28pm |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/11/15 at 8:37pm |
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12/11/15
Hang snatches with full catch 5x3x185 Trap bar deadlift 5x415, 5x445, 3x5x475 Deadlift 3x5x425 SL RDL 3x8eax60 Throws this weekend |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/15/15 at 7:53pm |
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12/14/15
Threw LWFD and 18lb shot in the morning. Power Snatch 15x1 EMOM: 185, 185, 195, 195, 205, 205, 205, 215, 215, 215, 215, 215, 225, 225, 225 Squat 5x365, 5x385, 3x5x405, 5x365, 5x325 Snatch pull 3x4x245 12/15/15 Threw again in the morning. Best HH was 97+, and took a few HWFD but didn't measure. Push Jerk 5x3x260 BTN Push press 4x5x220, 10x190 DB Shoulder press 8x60, 8x60, 8x65, 8x70 Seated row 4x12/10/8/20 Lateral raises + Upright row 3x10/10 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/16/15 at 6:14pm |
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12/16/15
Power cleans 5x3x245 Front squat 2x310, 2x330, 3x2x345, 3x310, 3x270 DB Bulgarian split squats 4x5each with 40s/50s/60s/60s Snatch grip RDL 3x10x90kg |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/19/15 at 10:17pm |
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12/17/16
LWFD in the morning Snatch grip push press 5x3x230 Bench 5x245, 5x260, 3x5x275, 5x285, 10x260 w/SS, 15x240 w/SS CG Floor press 8x205, 3x8x215 Lat pulldowns 4x12/10/8/20 12/18/15 Hang snatches 5x3x90kg Trap bar deadlift 5x455, 5x475, 3x5x505 Deadlift 3x5x455 SL RDL 3x8x60 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/21/15 at 8:19pm |
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12/20/15
Threw shot and hammer over the weekend. Power snatch 15x1 EMOM. Back was still super tight from deadlifts on Friday so I kept almost all of these at 90kg Squat 3x385, 3x405, 3x3x425, 3x385, 3x345. Easier than I expected with how stiff my back still is. Snatch pulls 3x3x265 |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/22/15 at 11:17pm |
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12/22/15
BTN Push Jerk 5x2x275 BTN Push press 3x3x245, 5x225, 5x205 DB Shoulder press 4x8x60's Seated row 4x12/10/8/20 Threw LWFD in the afternoon. Practice PR's of 74'+ with a one-turn and 78' with a two-turn |
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jonhereth
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Joined: 2/18/14 Status: Offline Points: 497 |
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Posted: 12/23/15 at 7:01am |
WoooHooooo |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/23/15 at 11:03pm |
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PR's are fun.
12/23/15 Power cleans 5x2x255 Front squat 2x325, 2x345, 3x2x365, 3x325 Took the dog up to Mt Baker to play in the snow so it was a short workout today |
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Damien Fisher
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Joined: 6/30/15 Location: Bellingham, WA Status: Offline Points: 167 |
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Posted: 12/27/15 at 9:21pm |
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12/24/15
Snatch grip push press 3x2x245, 2x255, 2x265 Bench 3x285, 3x300, 3x315, 3x335 w/SS, 10x275 w/SS Board press 4x8x205/225/245/245 T-bar rows up to a top set of eight then a drop set 12/27/15 Hip snatches with full depth catch 5x1pull+1catch up to 3x2x185. I'm going to start using these to work on catching in the deep squat position Sumo deadlift from blocks switched it up today and worked up to a single with 585+60lbs of chain. Sump and block pulls will be used much more in the next blocks T-bar rows lots of sets of eight Biceps curls worked up to a decently heavy set of five then a drop set |
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jonhereth wrote: