Squat

Warm up: row 5 min

Plyo

Squat worked up to 535x1
405 with ave band x3x4

Accessories: pullups, core

Bench

Warm up: row 5 min

Plyo

Bench with pad and board
work up to 395x2
315x10

Accessories: core, bent row

Pull

Warm up: row 5 min

plyo: quick response box jumps with footwork agility line drills

Rack pull just below knee
Worked up to 500x3x2
405x5x6 supersetted the last 3 with snatch grip dead 315x5

Acc: KB snatch, core work

Overhead

warm up: row 5 minutes

Plyometrics: box jump 18 inches with quick response depth jump

Hang clean: work up to 315 X 2 X 5

Strict press : worked up to 240 x1
This is an off season PR, then I did drop set for higher volume with 135.

Accessory lifts: pullups, planks

Update

Well I guess it's been a while since I posted, looks like it has been over a year. Due to the changes in my training schedule and different reasons for doing different things, I thought it was important to return to this blog to try to get a better handle on what I've been doing. My current training has been focused more on autoregulatory training. I have found in the past that when I try to do a structured schedule, it really doesn't work for me and I feel that I am never able to give as much intensity compared to the times when I am actually pushing when it feels good and backing off when I feel I need to. I do feel like you need some structure to a training program to avoid taking too much time off and to keep yourself mentally and physically challenged, but I have a fairly high drive to push myself and have never found this to be a problem.

I guess I should recap a little of what happened last year, in my first year as a pro thrower. I was fortunate to get into some fairly big games and unfortunate to have a fairly serious injury in the first game. I separated my right shoulder throwing the weight of a bar and was unable to recover from that fully until the last few games of the season. I did meet all of my goals I set for the season but it wasn't until the last two games that I accomplished any of them. My training was fairly straightforward during the season, I trained 3 or 4 times a week, throwing three or four days per week with one or two events per day to really focus on technique. I began video taping my throws which seems to have helped quite a bit.

My lifts do not seem to have suffered too much from the competitive season however I do notice a decrease in max strength due to training sub maximally during the season and in the early offseason. In addition I have also began working a lot more horizontal pressing movements into my program. I do have to be careful with this as I do have an anterior instability in my right shoulder and so I have been doing modified bench presses with a decrease in range of motion. This seems to be coming along well and I feel like this is going to help a lot of my throws in the next season. As always the focus is on technique over strength in the Highland Games, however when technique is equal, strength wins out so I do need to put a fairly high intensity and importance on strength in the offseason.

As I don't really keep track of what I did in the previous weeks, I think this is a good training tool to keep track of my lifts and look back and see what has been working and what hasn't been working.