Accumulation
Monday
Lower

Hammer
10 throws, best of 109'

Jump Rope
300

Squat
225x10
225x5
315x10
455x5x2

Bent Row
225x10x3

Core
Bar twists
45x10x3

Jump Rope
300x0 (forgot this...damn)

Not bad, hammer went ok...I did better than my contest best, so that's something. 455 felt like a ton, but I'm sure that had something to do with me jumping from 315 to 455...I deserve it. Tomorrow is high volume press day so I'm looking forward to that. So that will suck....

Accumulation

Friday

Upper

Overhead

135x10

185x5x3

Floor Press

225x10x3

Lat Pull Down

210x10x4

Supine Tricep Ext

60x10x3

Core

Physio Ball Jackknife

15x3

Neck

55x30x3 front/back

Not bad, kept it light as this day is what I'm calling recovery++ as it isn't as light as recover, but more than recovery+, hence the extra "+". I tried to keep rest intervals down but I was training with Bryan and he kept talking about darknets.

Accumulation
Thursday
Lower

Jump Rope
300

Deadlift
135x10
225x5
315x5
415x4x10 w/ 45s rest interval

Bent Row
225x10x3

Palloff
x10x3

Sheaf
5 tosses @ 50-75% power

Jump Rope
300

This day sucked! The 415x4x10 was terrible...in a good way. I was so gassed, add the fact that I had the asthma going bad this evening and it was a smokeshow.

Sheaf felt...OK at best. Still need to give my neck time. I am going to try to add it in at least twice a week so the bones and connective tissue have time to adapt before going max effort during contest. Tomorrow will be a low volume press day and saturday will be low volume conditioning.

Accumulation
Tuesday
Upper

Warm Up
200 Rump Jopes

Bench
135x10
225x5
245x4x10
45s rest interval

Circuit
Pullups
Hammer Winds
Overhead Stone Toss

Jump Rope
200

Still trying to get back into it after a week off and moving around...oh yeah, I got married too. I can tell too, because my lifts feel as shit does.


Basically the plan is to implement a block periodization program for the next 4-6 months. Hopefully it will get me where I need to be when I start specific training for the throws sometime in March. I will continue to do drills off and on, but this block cycle is for maximal strength and power. The accumulation phase will consist of 2 main days in a 7 day period. A day for upper (today) and a day for lower (thursday) Monday, Wednesday, and Friday will be devoted to general strengthening/conditioning/recovery. I won't change too much from normal except that I will now do a smaller loaded lower day on monday instead of the high load upper I was doing, High load upper is on tuesday, wednesday will be recovery day thursday is high load lower, friday is low load upper and saturday is conditioning/recovery. Each low load day will also incorporate more conditioning and recovery work. This phase will last for 8 weeks. I intend to load my two main days much like today using low repetitions performed over many sets at a fairly high intensity. Today was 70% 4x10 next week will be something like 75% 4x10 and so on. The focus here is to accumulate a large strength and conditioning reserve which will be drawn upon during restitution block which will lend itself to building the strength gained in accumulation into speed and power for the throws.

Accumulation
Monday
Lower

Weight For Height
28x5
56x5 each arm (50% power)
(not measured)

Squat
135x10
225x8
315x8
405x10

Bent Row
225

Jump Rope
300 Jumps

Tuesday
Lower

Squat
Buffalo Bar
135x10
225x10
315x8
385x8
405x10
315x5
225x10

Pullups
The Bryan Bar
Some on each rung

Sled Pull
Backwards drag
5 trips

Sledgehammer
Grip Catch Slam Catch
Eat that Diesel Crew


I wasn't sure how my knee would feel. If I cut my squats just a bit high right before parallel, I have no trouble. I did squat wide today and my hamstrings and adductors hate me already.

So last week was pretty crazy. I hurt my knee, and some other stuff came up that was kind of traumatic so it wasn't the best week in history. I trained upper and some lower, but nothing too crazy.

On to this week

Monday
Upper

Bench
135x10x2
185x10
225x8
285x5x5
135x15x2 speedy

Bent Row
smith machine
225x15x4

Dips
BWx10-15x4