Out-Work
Sunday, January 31, 2016
Deload Week
Deload week went well. I was able to get some good work in but really unload the joints. My good friend Nathan Burchett and his family came out at the end of the week and we hit some fun numbers. He was able to get 250 up on the log which was awesome. I worked up to a quick 500 on the squat. I really tried to work on my mobility this week with a lot of throga and band release on the elbow, knee and calf. All in all, it was a good week of training and I feel a lot better after.
Tuesday, January 26, 2016
Squat
Clean
worked up to 365 but couldn't get the catch
Squat
Strong Band
245x5
315x5
Pullups
HW swings
Deload week, so I don't want to push hard. I did some yoga and mobility work afterwards but I'm really just trying to get my head back into the next block and build the body back up. I have been dealing with some plantar pain, some R calf irritation, and some R bicep pain. This is in addition to the normal knee pain that is kind of always there. The first priority as always is to stay healthy. You can't throw far if you aren't healthy. Everything else is secondary.
worked up to 365 but couldn't get the catch
Squat
Strong Band
245x5
315x5
Pullups
HW swings
Deload week, so I don't want to push hard. I did some yoga and mobility work afterwards but I'm really just trying to get my head back into the next block and build the body back up. I have been dealing with some plantar pain, some R calf irritation, and some R bicep pain. This is in addition to the normal knee pain that is kind of always there. The first priority as always is to stay healthy. You can't throw far if you aren't healthy. Everything else is secondary.
Monday, January 25, 2016
Bench
Shot Turns
Bench
225x10
Rev Band Ave
315x10
365x5
405x5
Blast Straps
T Y W
Pushups
x20 each
Plate winds
Band Rotator Cuff work
Bench
225x10
Rev Band Ave
315x10
365x5
405x5
Blast Straps
T Y W
Pushups
x20 each
Plate winds
Band Rotator Cuff work
Sunday, January 24, 2016
Thursday, January 21, 2016
Log Press
Shot Turns
Log Press
190x5
210x3
240x6
Floor Press
315x3
275x8, 6, 5
Bent Row
275x10x3
Hammer winds
20#x10x3
Log Press
190x5
210x3
240x6
Floor Press
315x3
275x8, 6, 5
Bent Row
275x10x3
Hammer winds
20#x10x3
Monday, January 18, 2016
Bench
shot footwork
Bench
255x5
295x3
325x7 pad
blast straps
Ts Ys Ws
pushups x15x3
hammer winds
20x10x3
russian twists
35x20x3
Bench is feeling good. I looked back at my best off the pad and it is somewhere around 365 with just the pad. I hit 405 off a board plus pad but not since about this time last season. I don't know if my bench is better or not but my calculated max is around 400 with just the pad and my shoulders feel 1000x better at this point. I will start to push the weight a bit and see how it goes but as it stands now, I'm hitting only the last set with the pad and feeling good with the body. I like this and don't want to push it too hard to begin to have a lot of shoulder pain like last season. Calf is feeling funky so I won't do a lot of plyo this week or next for deload and work it back in as tolerated.
Bench
255x5
295x3
325x7 pad
blast straps
Ts Ys Ws
pushups x15x3
hammer winds
20x10x3
russian twists
35x20x3
Bench is feeling good. I looked back at my best off the pad and it is somewhere around 365 with just the pad. I hit 405 off a board plus pad but not since about this time last season. I don't know if my bench is better or not but my calculated max is around 400 with just the pad and my shoulders feel 1000x better at this point. I will start to push the weight a bit and see how it goes but as it stands now, I'm hitting only the last set with the pad and feeling good with the body. I like this and don't want to push it too hard to begin to have a lot of shoulder pain like last season. Calf is feeling funky so I won't do a lot of plyo this week or next for deload and work it back in as tolerated.
Sunday, January 17, 2016
Shake out
Something I always do on Sundays to get ready for the next week of training either inseason or offseason. I clean the gym, and then go through some light exercise and yoga/mobility/prehab/rehab. Both calves are really weirdly sore right now. I think it's from the ladder drills and plyos. Hopefully this will calm down but I'm decreasing plyos this week to be on the safe side. Big week of intensity this week so need to be up for it.
Log press
Ladder drills
Lateral jumps
Log press
180x3
210x3
230x8
Floor press
225x5 +40,80,120
Pullups
Bar OH twists
Plate winds
Thursday, January 14, 2016
Squat
Clean
345x3x5
Squat
405x3
455x3
515x5
Good morning
225+lots of chain x8x5
Side bends
235x10x2
100# x10x2
Pullups
Sweet new monkey bar
Tuesday, January 12, 2016
Bench
Shot turns
QR box jumps
3x5
Bench
245x3
275x3
305x10 pad
Blast straps
Pushups x20x3
Ts Ys Ws x15 ea
Plate winds
45x10x5 ea
Sunday, January 10, 2016
Deadlift
Jump Squat
135x5x5
Rack Pull
hole 18
worked up to 605x5x3
Front Squat
245x10x3
Plate swings/Winds
25, 35, 45, 50 x5 each
Side Bend
245x10x3
135x5x5
Rack Pull
hole 18
worked up to 605x5x3
Front Squat
245x10x3
Plate swings/Winds
25, 35, 45, 50 x5 each
Side Bend
245x10x3
Friday, January 8, 2016
Log press
Warm up
Shot turns
Ladder drills
Lateral jumps
Log press
160x5
190x5
220x9
Floor press
275x5x4
Power Wheel core work
Tuesday, January 5, 2016
Squat
Shot 16#x10
All felt awful but the full spin is coming along
Clean
325x3x5
Squat
385x5
435x5
485x9
Good morning
315x8x3
Rainbow
Pulley twist
Bench
Shotput turns
24" QR jumps
x3x8
Twist-swings and winds
50# x5x5
Bench
225x5
255x5
295x10
Blast straps
Ts Ys Ws x15
Pushups
20x20
40x15
60x10
Bar overhead twists
45x5
65x5x3
Plate twists
Rowups
Saturday, January 2, 2016
Deadlift
Footwork
Stick shotput turns
Jump Squats
135x5x5
Rack Pull
245x5
335x5
425x5
515x5x2
515x10
Front Squat
245x5
245+40x5
245+80x5
245+120x5
KB Snatch jump turns
70x3x5
Windmills
70x10x2
100# plate twists
100# plate side bends
Stick shotput turns
Jump Squats
135x5x5
Rack Pull
245x5
335x5
425x5
515x5x2
515x10
Front Squat
245x5
245+40x5
245+80x5
245+120x5
KB Snatch jump turns
70x3x5
Windmills
70x10x2
100# plate twists
100# plate side bends
Friday, January 1, 2016
Log Press
Footwork/Agility ladder
Side plyos
Log Press
180x5
200x3
220x8
Floor Press
245x10x3
50# plate chain swings
50# plate chain winds
Bar Overhead arcs 45x10
Side plyos
Log Press
180x5
200x3
220x8
Floor Press
245x10x3
50# plate chain swings
50# plate chain winds
Bar Overhead arcs 45x10
Update / New Years
So it's probably been about 1 month since my last post...I know that because our little tiny baby girl is almost one month old! It has definitely been quite a transition between just my wife and I and training whenever I want and this new noisy eating and pooping machine dictating our lives. Sleep has also taken a hit but I think we are starting to level out a bit. I took a week off when she was born and then picked up the next week. Then I took another week off for christmas vacation as we were traveling the whole time so there really wasn't any way to get the real work in. However, I have been able to get good effort when I do get into the gym, which really helps.
I was able to get some good squat and bench work in and managed 535 x6 in the squat which is an all time best for 5 (plus one but it still counts as 5) over my previous best of 525 for 6. Best bench of the cycle was 325 for 6 off the pad which is also very good. Floor press is getting easier which I know is from all the tricep work I've been doing. I have also been getting decent log press numbers for not doing it for 5 years. I have had to eliminate the jerk as my R bicep was absolutely pissed and the log press has fixed that for now. The last thing I need is bicep problems and with all the plyos and cleans that I do, I don't really feel like I'll take a big hit. I think log press is maybe even better as it puts me in the "backwards C" position that is all the rage in the shot while getting leg drive and arm extension. It also adds more core work that I really think will help.
Speaking of core work, I have really put a premium on heavier core work which I think is really going to pay off this season when I start to grind out all the throwing and training reps. I have been studying up on the training exercises and special exercises for high level hammer throwers and really picked up some good exercises that I think will help push my core work to a higher level.
~888~
On to the new year look back! I have done a few of these over the years and this one should be fun! I have had this log since 2007. I just realized that is almost 9 years of training condensed into one log. I missed some pretty good chunks of time where I didn't really post, but all told, I really probably only have missed about 3 weeks of training in a chunk the whole time. I think that may have been after my ACL surgery in 2012.
This last season was a great one for me, I was able to put together a decent offseason but was still looking for programming that other people wrote instead of trusting myself to put together a good one, as such, I left out some important things in my offseason training. Preseason went well with a change to higher volume throwing and changing implement weights. I had a much fuller season scheduled and started out in phoenix with not a great day but I hit the marks I wanted to for the most part. I was then all over the place with steady progression in everything except the hammer. I hit a peak with that in Texas and pretty much plateaued at that point. I was very competitive with the hammers this season, but I know there is a lot more there. I was fortunate enough to qualify for worlds in Pleasanton, CA and ended up in a tie for 5th with Matt Daugherty from Canada. Dan McKim and Matt Vincent were 1 and 2 followed by Sebastian Wenta, a former WSM from Poland. Scott Rider from the UK, a former olympic bobsledder and commonwealth games shotputter came in 4th. I feel like that is pretty good company! I really started to hit some good numbers late in the season which is what I want and was able to do. I set PR's in both weights at Estes with 86' LW and I think 45+ in the HW. I qualified for the US championship in Bethleham, PA and after a two day battle back and forth with Spencer Tyler, I ended up 4th. I had some good throws and some not so good throws but it was an awesome experience and I can't wait to go back next year! Here's to a great new year!
I was able to get some good squat and bench work in and managed 535 x6 in the squat which is an all time best for 5 (plus one but it still counts as 5) over my previous best of 525 for 6. Best bench of the cycle was 325 for 6 off the pad which is also very good. Floor press is getting easier which I know is from all the tricep work I've been doing. I have also been getting decent log press numbers for not doing it for 5 years. I have had to eliminate the jerk as my R bicep was absolutely pissed and the log press has fixed that for now. The last thing I need is bicep problems and with all the plyos and cleans that I do, I don't really feel like I'll take a big hit. I think log press is maybe even better as it puts me in the "backwards C" position that is all the rage in the shot while getting leg drive and arm extension. It also adds more core work that I really think will help.
Speaking of core work, I have really put a premium on heavier core work which I think is really going to pay off this season when I start to grind out all the throwing and training reps. I have been studying up on the training exercises and special exercises for high level hammer throwers and really picked up some good exercises that I think will help push my core work to a higher level.
On to the new year look back! I have done a few of these over the years and this one should be fun! I have had this log since 2007. I just realized that is almost 9 years of training condensed into one log. I missed some pretty good chunks of time where I didn't really post, but all told, I really probably only have missed about 3 weeks of training in a chunk the whole time. I think that may have been after my ACL surgery in 2012.
This last season was a great one for me, I was able to put together a decent offseason but was still looking for programming that other people wrote instead of trusting myself to put together a good one, as such, I left out some important things in my offseason training. Preseason went well with a change to higher volume throwing and changing implement weights. I had a much fuller season scheduled and started out in phoenix with not a great day but I hit the marks I wanted to for the most part. I was then all over the place with steady progression in everything except the hammer. I hit a peak with that in Texas and pretty much plateaued at that point. I was very competitive with the hammers this season, but I know there is a lot more there. I was fortunate enough to qualify for worlds in Pleasanton, CA and ended up in a tie for 5th with Matt Daugherty from Canada. Dan McKim and Matt Vincent were 1 and 2 followed by Sebastian Wenta, a former WSM from Poland. Scott Rider from the UK, a former olympic bobsledder and commonwealth games shotputter came in 4th. I feel like that is pretty good company! I really started to hit some good numbers late in the season which is what I want and was able to do. I set PR's in both weights at Estes with 86' LW and I think 45+ in the HW. I qualified for the US championship in Bethleham, PA and after a two day battle back and forth with Spencer Tyler, I ended up 4th. I had some good throws and some not so good throws but it was an awesome experience and I can't wait to go back next year! Here's to a great new year!
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