TRAINING LOG: Neal Worden

First I would like to introduce myself, I'm 24 years old
and have competed in 4 events over the last 3 years.
Prior to my first games my athletic experience was as a
sprinter and 200m specialist in high school. So needless
to say I started from the ground up as far as throwing
strength goes. I watch a lot of videos on youtube trying
to learn better technique, so getting to meet Ryan Vierra
and Dan McKim at estes this season was the highlight of
my year so far. Anyway, on to the first workout of the
log.

Now keep in mind I work with a very cheap weight set in
my garage, max weight is 190lbs and I only have a bench
to work with, so all squatting has been cleaned and
pressed over my head to rest on my shoulders.


warm up:
stretching for about 10 minutes
shoulder dislocations with band 2x10
jump rope x100

bench press:
90lbs 2x10
125lbs 2x10
150lbs 2x6
160 5x3

dumbbell press supersetted into fly with same weight
30lbs 2x15 for press
2x8 for fly

warmup:
stretching
jumprope x5min(didnt count them)

squat:
115lbs 5x10

I'm trying out the big but boring program for my squats,
partly because I like volume training and partly because
115lbs is the most i can clean and press over my head
reliably with tired legs.

step ups:
24" box 2x10 per leg

Took a walk after i woke up, knee problems have kept me
from running very much in recent years but i got about 5
miles in.

warmup
shoulder dislocation with band 2x8
jump rope x3 minutes

Bench
90lbs 2x8
110 5x10

single arm overhead triceps extension
30lbs 2x8(for each arm)

Neal - I built my squat rack in my basement with 2 4x4s
lagged into the floor joyces above and something to
anchor the bottom and then used a couple of 2x4s lagged
into the front to hold the bar at various heights for
back and front squats. I pulled the pin on a standard
door hinge and screwed to top of 2x4 to created a lip to
keep the bar from rolling off. Totally ghetto, but I had
all the materials and my ceiling height would not allow
for a conventional rack.

Also check out freecycle or craigslist for your area and
you might be able to get some additional weights on the
cheap. Sandbags, large rocks and awkward objects can add
a lot fun variety to augment you normal weight workout.

Good luck

Al