I think there’s a good one in Jackson, Louisiana.
What the heck was that?
Apparently a legal bench. Butt and shoulder and feet are grounded.
There is, used to go a several in LA.
2 days ago
Deads
RDL (try to do them right but turned out more like sldl with bent knees)
135wu, 225 x 8, 275 x 8 x 3
zercher’s from the rack
45wu
135 x 8 x4
Bend rows
135,155,185 x 8
lat pulldowns
90,100,110,120 x 10
seated rows
100,110,120 x 10
Shrugs
135,185,225 x max
Facepulls w/rope
70,80,90 x 10
yesterday
swimming 500m x 2
today
Shot throwing
PP w/ 16# x 10
Side move x 14
How did the throws go Harry?
Well as can be expected for this time of year. Not as bad as I thought I’d be but definitely some room for improvement.
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Bench
135wu
185,205,225,245 x 4
265 x 1
Incline DB bench (going to theses instead of the smith for a while)
40, 50 x 12
55, 60 x 10
65, 70 x 8
incline flys
15, 20 x 12
25,30 x 10
Fly machine
80,90,100,110 x 10
CGB
205 x 10 x 3
Tri ext (rope)
70 x 12
80 x 10
90 x 8
Another competitor. Young one just turned 60. hair envy powers his squats
Today
Clean/Press
45wu
135 x 3
185 x 3
205 x 2
225 x 1,1,1
DB press
30wu
35,40 x 12
45,50 x 8
55, 60 x 6
ski raises 35,40,45 x 10
face pulls (rope) 70, 80, 90, 100 x 10
hammer curls 30,35,40 x 10
Twists w/115
Dinner at number 4 brother’s house. Sister-in-law’s sure I’ll starve to death with the wife being in the Philippines. Good Mexican food. Interesting conversation at the gym today. 3 guys lifting together. I’d say 20’s. Looked like they “worked out” some but nothing special. Ended up talking to them, can’t even remember about what now. I dropped the phrase “working out”. I’m immediately informed they “train” not “work out”. I says something like “same difference”. Owner Mike was “training” near us. He’s grinning like he ate the canary. One of the training trio explains “working out” is random, without purpose or some such new age shit. Training is focused and purposeful! So I ask, “what you focused on?” “Getting ripped”. “So you gonna compete in something?” “You don’t have to compete to train.”
I go back to “training”. Walked by Owner Mike who says “Vous devez vous rendre à l’entraînement frère” Funny, my training resembles my working out a whole lot. Got a nice cigar, a bottle of Jameson’s Black Barrel, and a whole lot of crap on the DVR to catch up on.
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Early morning swim at the Aquatic Center
50m x 2
200m x 2 (breast stroke)
500m x 1
Cooked breakfast at the veterans home. My world famous pancakes were met with great appreciation (“k-rats better then this crap Chief”).
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You have a full life.
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Not real good at doing nothing til the end of the day.
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Day cleared up and brought cold weather with it. Okay, Alabama cold, mid 30’s. Sun was shinning and no rain so had to throw the discus. Very windy out on the field. Wind was in my face so gave good lift to the discus but made it hard to judge how I’m really throwing.
Discus tool x 10 throws
Power position x 10
South Africans x 10
Full throws x 15 (all with 70% rim weight discs)
Throwing felt great. Still need to get the timing back in the spin but for just muscling it out not too bad.
Teaching tonight.
DL
135, 225wu
275, 315 x 5
365 x 2,2,1
zercher’s from the rack
45wu
155 x 8 x4
Bent rows. Based on an article in here decided to try them on the Smith machine. Liked it.
50,70,90wu
140,160,190 x 8
Straight arm pulldowns with rope
70, 80, 90,100 x 10
seated rows
100,110,120 x 10
Shrugs
135,185,225 x max
Facepulls w/rope
70,80,90 x 10
An edit: Sitting here tonight I noticed my biceps feel like they had a good workout today. Only thing I can figure is from the zerchers and the way I’m holding the bar. Hands/arms are almost an x to keep the bar from laying directly in the crock of my arms and I thing I’m getting some of that time under tension effect to the biceps. They feel more pumped than when I do the hammer curls.
Biker hit it on the head, you do live a full life. Glad your sister-in-law is making sure you don’t starve. Those guy in their 20’s reminded me of some lifting buddies my oldest son knows who want to be big and strong but don’t want to eat too much because they want to be ripped.
Bench
135wu
185,205,225,245 x 4
265 x 3, 275 x 2 x 2
Incline DB bench 40, 50 x 12
60, 65, 70 x 10
incline flys
20, 25, 30 x 12
Fly machine
80,90,100,110 x 10
CGB
225 x 10 x 3 (oh yeah, These are starin to feel good.)
Over head Tri ext (rope)
70 x 12
80 x 10
90 x 8
As an equal opportunity brother I went over to number 2 brothers house for dinner tonight. His wife Ichika makes the best sushi, shrimp tempura, and tonkatsu there is. The Wasabi, green food colored horseradish here in the US, cleared out my sinuses good. Two other brothers showed up and the sake came out. Not a big fan of sake but you got to be sociable.
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After being sociable, maybe add some pullups to your workouts.
Use to live by pullups back in the day. They were part of qualification in my training evals. I already do more upper back work than most throwers who do zilch. Lots of lower though. Large flaring lats can actually interfere with throwing, especially in the hammer.
Looks like I should throw hammer then 
Yesterday
High pulls
135 x 3
185 x 3
205 x 2
225 x 2,2,2
(yanking the hell out of my traps. Got to find a place with Olympic weights I can drop)
DB clean/press, one move
R arm - 30wu
35,40,45,50 x 6
55, 60 x 5
L-arm
standing press, 45 x 8 x 3
ski raises 40,45 x 10 x 2
face pulls (rope) 70, 80, 90, 100 x 10
hammer curls 30,35,40 x 10
Twists w/115
Went and watched one of my great nieces in a High School production of “the Addams Family”. It was a musical, who knew. She was Morticia and in my non biased opinion, fabulous. Only about 30 or so family members went and we didn’t embarrass her, too much at least.
Today
shot
16# x 5 wu
14# x 5 Power position
5k x 20 full form
Pretended to throw the javelin. Talk about being tight. It’s embarrassing when something so light goes nowhere.
Pulled out the riding law mower, changed the blades, belts, oil, filters and mowed the entire yard. Stayed home for a change so cooked up a bunch of Philippine egg rolls the wife left for me.
Still up so thought I’d add a few inspirational pix from recent master’s T&F indoor championship meet. 
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