Throwing and Powerlifting

After serious amounts of lurking and reading, i’ve decided to start a log so that i can track my progess, set down some goals, and get much needed advice. I’m currently a senior in highschool.

During the winter season, i joined indoor track, with the intent of learning how to throw shotput for the spring season. After a little more than a month of throwing, my farthest throw has been 42’8" and i’m looking forward to the spring season to try out other events as well. I see that there are a fair amount of throwing logs on this site, so anybody with experience, your advice is welcome, i’m trying to make the most out of my senior year.

Current best lifts:
335 Squat (belt only) 3" below parallel.
415 Deadlift (belt only)
305 bench
6’2" 190lbs

It is extremely pathetic that i squat only 30 pounds more than i bench, i just finished the mesocycle of smolov, and it helped me to add 30 lbs and depth of a previous best of 315. Definitly a weak area that needs improvement.

Basic schedule:

Monday: DE Lower
Tuesday: ME Upper
Wed: Off
Thursday:ME Lower
Friday:DE Upper

I just started taking videos of my throwing form, and intend on uploading them shortly for critique. I throw glide.

Thanks for any advice ahead of time!
Lets get started.

Yesterday (Tuesdays workout)
ME Upper: (weight, sets, reps)
Flat BB Bench
135x2x5
185x1x5
225x1x5
245x1x5
255x1x7(PR)

Incline DB press
65x10
70x8
75x6
85x5 (PR) +1
100x1 (PR)+1

Plate Raises
45x2x20

Dips
BWx15
+25x8
+45x6

Face Pulls
120x3x10

Felt strong today, both on bench, and then on incline. After the set of 5 at 85 on incline, so i decided to try the 100’s, not bad, but can use improvement. (I train at a Ymca that only has 100 lb dbs, next down is 85–>75).

I failed to mention how often I throw
Mondays, wednesdays, and fridays.

ME lower day tomorrow, with vids of glide.

Todays Workout
ME Lower:
BB Back Squat:
45x10
135x5
185x5
225x3
245x5 (75%)
260x5 (80%, Belt on)
275x3 (85%)

Conventional Deadlift:
Worked up to 2 singles at 375 (90%)

SLDL off a 3 inch platform:
225x3x6

Abs
Crunchesx2x10
Medicine ball workx2x15

Went in early today (10, when i usually go in around 5 or 6 at night) and it threw me off as far as energy levels go. Kinda disappointing. Seeing as my squat is my weakest point, I’m just trying to maintain my deadlift and focus mainly on my squat.

Glide vids on the way.

Side

Upper DE/Shoulders day:
Speed bench press
175x9x3 (three different grips)
155x1x20 (medium grip)

Military press
45x10
135x5
145x5
155x5

Medicine ball throws
2x–

Wide Grip Chins
BWx12
+25lbsx5
+35lbsx5
+45lbsx5

Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100’s are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.

Cross body hammer curls
30x10
35x10

Wide Chins BWx8
Done.

Light throwing today, mostly form work as my legs are still fairly sore from Thursday (along with my back). Seems like i’m starting to hit 41’ fairly consistantly though.

[quote]CBar29 wrote:
Upper DE/Shoulders day:
Speed bench press
175x9x3 (three different grips)
155x1x20 (medium grip)

Military press
45x10
135x5
145x5
155x5

Medicine ball throws
2x–

Wide Grip Chins
BWx12
+25lbsx5
+35lbsx5
+45lbsx5

Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100’s are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.

Cross body hammer curls
30x10
35x10

Wide Chins BWx8
Done.
[/quote]

Good log man, your putting up some really good numbers, whats your stats btw?

And for the DB issue, get some duct tape and tape multiple 5’s on either ends on the DB…works for me.

[quote]BlackLabel wrote:
CBar29 wrote:
Upper DE/Shoulders day:
Speed bench press
175x9x3 (three different grips)
155x1x20 (medium grip)

Military press
45x10
135x5
145x5
155x5

Medicine ball throws
2x–

Wide Grip Chins
BWx12
+25lbsx5
+35lbsx5
+45lbsx5

Bent over DB row
75x8
85x8
100x2x15
My gym needs bigger dumbells. The 100’s are getting to light (my grip is going before my back) and i think i might need to find a new way to hit the same area.

Cross body hammer curls
30x10
35x10

Wide Chins BWx8
Done.

Good log man, your putting up some really good numbers, whats your stats btw?

And for the DB issue, get some duct tape and tape multiple 5’s on either ends on the DB…works for me.[/quote]

Sounds like a plan, i’ll hafta give that a shot.
Stats?
17 y.o
6’2"
190 lbs
if thats what you’re wondering?

Id ask your coaches to teach you the spin move instead of the glide/slide.

[quote]xb-C wrote:
Id ask your coaches to teach you the spin move instead of the glide/slide.

[/quote]

Unfortunately our indoor throwing coach only came for 3 weeks, so it made more sense to learn the glide because its less technical. And from what i’ve heard our outdoor coach doesnt know how to spin, but if there was some other way to figure it out i’d be up for it, it does seem like a more efficient way to throw.

Dynamic Effort Lower:

Afternoon:
ATG close stance squats: (warm up)
135x2x10

Box Squat
135x3
145x3
185x3
195x5x3
Fast, explosive, and easy

Snatches
105x3x3

Power Cleans
145x3x3
195x5x1

Evening (planned)

Plyo Box Jumps
36"x3x10

Supersetted with Jump squats
95x3x5

AB+Core work.

I also threw a little after the afternoon session, but after the speed work my glide kinda suffered. I ended up throwing a few 36’s and one 37 from the standstill, and went on to only hit 40 twice from the glide. Not to bad, but not great either.

ME Upper:
Flat Bench:
135x8
155x6
185x5
225x1
245x3
255x3
275x4(PR+2 reps!)

Close Grip Bench:
225x3x6

Incline DB press:
70x8
75x6
85x8 (PR+3 Reps)
100x3 (PR+2 Reps)

Dips:
BWx3x15

Face Pulls
120x2x10

Wide chins to finish
BWx8

Amazing workout today, felt strong as hell in alot of different things for no perticular reason. I think adding Military press and incline has helped my flat bench a ton, and i’m looking to PR for a one rep max next week, hopefully hitting 315.
Going out to throw disc tomorrow, first time so we’ll see how that goes

Max Effort Lower
BB Back Squat:
135x2x5
185x5
225x3
255x3 (belt on)
275x3
295x3

Deadlift:
225x5
275x3
315x1
365x1 (belt on)
375x1
315x5

Leg Press
400x12
440x12
490x10

Single Leg SLDL’s
80lb DBsx3x10

Calf raises (Machine)
70x25
150x10

Alot better than last week, but still not great. I’ll be upping the weight on deadlifts slightly every week, just making the singles a little heavier. Other than that i tried the single leg DL’s today, and found them to be a really good exercise.

Plan on throwing before Back+shoulders tomorrow.

Upper Body DE day+shoulders
Afternoon Session:
BB Military Press:
45x10
135x8
145x3
155x3
165x3

Push Press:
195x3
215x1

Side Lateral Raises
35x3x10

Medicine ball wall throws:
16x3x20

Plate Raises
45x20

This was right after school in the weightroom

Evening:
Speed Bench
175x6x3 (3 grips)

Incline Speed:
115x4x5 (2 grips)

Wide Grip Pullups
BWx10
BW+25x6
BW+45x4
BW+25x4
BWx15

DB rows
75x10
85x10
100x10
(added band wrapped around a 45 lb plate)
100+45 at topx3x6

New exercise, but these were good and my backs feeling it right now. I forgot the ductape, so i just improvised, i’ll try ductape nextime.

Cross Body Hammer Curls
35x2x10

The Bent over rows absolutally wiped me out, so i did 2 sets of curls and went home.

Threw disc for the second time today, and i was able to measure it out. My throws averaged about 80feet, and i had a few 90’s, and 100’s, and one 110 foot throw. So it wasnt to bad.
Went on to do DB throws from a standstill (for shot) with a 20 lb dumbell, about 20 throws.

Throwing & DE Lower Today:
Box Squat
135x2x8
+Bands (tension unknown, i’m guessing about an extra 50 at the top, 0 at bottom)
135x5
185x2x5
225x5
245x2x3
135x15

Hang Clean
135x10

Hang Snatch
45x10

Kneeling GHR
Bwx2x5

Kept it fairly light today because i’ll be maxing Bench tomorrow and squat on friday.

I threw beforehand today, and despite being constantly harrassed by 2 five year olds whose mom was gabbing on a cellphone in the background. Besides that little setback i still mananged to throw 38 consistantly from a standstill, and i had a 44’ throw from the glide, which was a huge (1’) PR for me. I’m looking forward to the spring season, i think if i throw about 50’ i’ll be able to win states (class S). So all in all, a good day.

ME Upper:
BB Bench
45x6
155x2x5
195x5
225x3
265x1
295x1
315xFAIL
315xfail

Felt really great and in the groove tonight, 295 went up just as fast as 265, felt like nothing. Then i got stappled by 315 on my first attempt, and only got it an inch and a half off my chest on the second. First attempt wasnt as tight as the second, which contributed negatively. 3 plates was mentally big to, and because i hardly handle supra?-maximal weights i felt like it was going to crush me, so i’ve decided to add in board presses to get used to heavier weights.

1Board
275x3

2board
285x3

3Board
295x3

4Board
305x3

5Board
315x3
325x3
335x1

Incline Db
75x10
85x8 (PR plus 3)
100x2

Face pulls
130x2x10

Felt kinda shitty today, and i ended up leaving early to go pound some wings (.40 cent tuesday at wild wings). I had 40, and now i feel like shit. Hopefully squatting on thursday’ll go better.

Boards are the shit. They helped my break threw my year long plateu.

ME Lower
Back Squat
95x5
145x5
195x3
245x2
Belt on
265x1
315x1

Didnt really feel like i could’ve done much more, so i stopped there, no caffeine today.

Half squats
405x5

Front Squat
225x3

GHR
BWx2x5

ATG back squats, close stance
165x10
165x20

I’m wiped out, and skiing tomorrows going to be a blast.