T Nation

D1 Shot Put/Hammer/Discus Training


#1

Offseason summer training, working out some kinks, fixing some weaknesses, getting ready for our fall training cycle which begins in late August when I get to campus. I'll be squatting 2x week, at the beginning of two pressing workouts. The squats will be to fix some technique issues, no serious weight or volume. There will be a day in between the two squat days working on olympic lifting technique and some back work.

Day One

Squat
45x10
95x10
115x10x2sets

Bench
45x10
95x10
135x5
185x3
205x1
225x5

Bench+12" red bands
115x5
145x5
185x5

Day Two

Snatch high pulls
worked up to 185 for a bunch of doubles

Pendlay Rows
185x5x5sets
135x10x2sets

Day Three

Squats
same as day one

Overhead press
95x8x3sets


#2

Week Two

Day One
Squats
45x10
95x10
135x10x2sets

Bench
45x10
95x10
135x5
185x3
205x1
225x6

Bench green 12" bands, working up to a heavy triple.
95x3
115x3
165x3

Tricep pushdowns
150x5x10sets

supersetted with:

Seated Curls
30’s x5x10sets


#3

Day Three

Squats
same as day one

Overhead Press
115x8x3sets
135x6

Dips
3x5

Rope tri extensions
180x5x2sets
165x7x2sets
150x15
130x20

supersetted with:

Seated rows
160x5x2sets
150x7x2sets
135x15
120x20


#4

Throws training: July 4th, 2015.

After taking two full/agonizing/painful/months away from the circle, I finally chalked up today and got it in some throws.
I’m basically going to be starting from scratch in shot/disc. Today was a step in the right direction.

Started with 6lb powerball stands into a net.
5 throws.

Moved on to stands with the 2k disc.
5 throws.

Decided to go ahead and toss the shot a few times, but I’m operating on 7 hours of sleep over the past 3 days and fatigue had definitely begun to set in.
3 throws-comp weight.
2 throws-underweight.

Going to get in some drills tonight then enjoy the fireworks! Happy 4th everyone!


#5

Week 3, day 1

It was really nice out today, so I decided to get some throws in and ended up taking way longer than I meant to.
Ended up doing 3x3 then 8x2, all with the 2k. Plan moving forward is to set up training in a similar format, using the first sets to establish an average distance then put markers at 95% and 85% and do some range throwing to work on technique. After that I went to the gym but had to cut training short because my gym closes really early on the weekends.

Bench
45x20+band pull apartsx20
95x10+band pull apartsx20
135x5
185x3
205x1-I have no idea why, but this was the fastest I’ve ever moved 205.
225x7

Bench+red and green 12" bands
45x5
65x5
85x5
115x1
135x1

Machine rows
Some repsxa lot of sets

Plan is to hit some squats and accessories early tomorrow morning before I have to be at orientation.


#6

Just went in today and made up the squats and upper body accessories I missed yesterday.

Squats- just working form and adding weight to the bar
45x10
95x10
135x10
185x10

Close grip bench
45x20
95x10
135x5
205x3x2sets

DB lateral raises
15’s x15x3sets

Machine rows
150x10x6sets
80x20

Triceps pushdowns
120x15x3sets

Close grip pull downs
140x5
120x5
100x10x3sets


#7

Came in today to get some blood flowing.

Squats
45x10
135x10
185x10

No sooner than I reracked it did I get the uncontrollable urge to puke…

And puke I did. And when I say puke, what I really mean is projectile vomit.
I made it to the bathroom, but that’s where the good news ends. I couldn’t make it to the toilet so instead of the floor, I chose the shower. My apologies to the anytime fitness worker who had to deal with that. Thank God this happened on my trip and not at my regular gym. But yeah, squats feeling quick these days.


#8

Missed a couple days this week because I was at orientation. It lasted from 8 in the morning to 8 at night. Not a big deal. Plan now is to go in tonight and hit up some over head press, a ton of rows, some cg bench, and some accessories.