And yes, boards kick ass, i havnt done them in the longest time but they’re great.
I’m going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
Keep up the good work.
[quote]xb-C wrote:
I’m going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
Keep up the good work.
[/quote]
Thanks man, yeah i do a basic standing throw, well this was the tutorial that first showed up on youtube, so this is what i tried first:
Which doesnt seem like the spin technique most people use, so i’ll look around some more.
Thanks for the advice!
[quote]CBar29 wrote:
xb-C wrote:
I’m going to assume that when you throw disc you do it standing also?
Again the spin move is a crucial part of the discus throw, if you do not have a coach that can teach you, you might try looking for some videos on youtube, then practicing the spin and video tape it. Just some suggestions. Check out some Dan John stuff, he has a throwing clinic each year.
I just took a glance at your DE day and doing plyos and olifts is good these will definitely help make you more explosive.
Keep up the good work.
Thanks man, yeah i do a basic standing throw, well this was the tutorial that first showed up on youtube, so this is what i tried first:
Which doesnt seem like the spin technique most people use, so i’ll look around some more.
Thanks for the advice! [/quote]
Ya thats the spin move. I didn’t watch the whole video, but everything for the first minute or so was spot on.
Here is a link to Dan Johns website, you’ll find some good info here.
DE Upper:
Speed bench: 3 Grips
135x8
155x5
175x3
Bands on
165x7x3 (Wide, Medium, Close)
Speed Incline
95x5
Bands on
95x4x3
Military press:
45x10
95x8
135x3
150x1
165x1
175x1
185x1
Medicine Ball throws
7kgx3x20
Cross body cable, i arm
85x10
80x10
75x10
Wide Grip Chins
Bwx3x10
I decided to take a deload type week for back, and go at it for shoulders, next week i’ll do the opposite. Skiing was great today, it was sposed to rain but ended up being great. Although in the future i probably wont squat the day before haha
xb-C, thanks for the website, i’m reading it over and it seems like its got some great stuff!
DE lower
I figured that because its my deload week for chest and legs that i’d go heavier today, tomorrow i’ll probably do a rep test with 185 or 225 for bench, and then on thursday i’ll try doing 20x225 for squat.
Box Squat + Bands
135x8
185x6
225x6
245x4
265x2x4
225x6
135x10
Cleans
135x5
155x3
185x1
205x1
215x1
205x4
Probably could have done 225 easily, but i was training at the y, which means no rubber plates.
Snatch
135x3x3
135x5
Windshield whipers (hanging abs)
Bwx2x6
Not to bad, kinda tired today, but i threw a bit after school, every throw was above 40, and i had one 43 but my technique felt off today so i called it quits after 12 or so throws.
ME Upper (deload week)
I started off by doing some rock climbing, and when i got around to benching it felt really weird to have a bi/forearm pump.
Flat Bench
135x8
185x5
225x1
250x1
225x12 (tie PR)
185x15
Close Grip Incline BB Bench
125x5
185x5
225x2
225x3
225x2
DB Incline
70x8
75x6
85x5
Dips
Bwx10
+45x2x8
Not to bad, not to good. I threw discus after school today (in the ring) and managed to hit 95 with no foul. I can throw 80 fairly easily from a standstill, but the spins tricky.
ME Lower
BB Back Squat (no belt)
135x10
185x3
225x20 (PR, plus 20 lbs)
245x10
20-Rep squats got alot stronger, felt way to easy, i think i could have done 245 for 15 or 20 if i started there.
Speed Deadlift w/ bands
225x4x3
Deadlift complex-
Stiff leg off 3 inch box
225x8
Snatch Grip off 3 inch box
225x8
Sumo, off floor
225x8
Not a bad workout, but for some reason it took forever
I really planned on pounding my upper back today, but i ran out of time and was only able to put in an hour.
Wide Grip Chins
Bwx3x8
DB Rows
75x10
85x10
95x10
125x8
I was training at the school, so the highest the dbs went was 75. I did have some ductape on my though, so i was able to make them heavier (thanks Blacklabel). For the last set i just used an evenly loaded barbell, which was a pain to balance, but past that it worked fairly well.
Light Shoulders
95x2x10
and then i ran out of time, i may do some speed work for bench tomorrow though.
I ran out of time for a DE upper day, so i did one today.
BB Bench
45x10
135x5
155x3
185x6x3 (3 Grips)
Incline
95x2x5 (2 Grips)
BB Bench again,
135x2x20 (medium grip)
Rotater cuff work:
x6x6-8 (a few different exercises
Threw beforehand today. With the 20 lb dumbell from a half power stance (i’m having trouble releasing it without it hitting my hand, the plates on it are to big b/c i dont have a fixed db at home). And i grabbed a few bigger rocks because they’re easier to release. I figure one probably weighs 15, and the other 20 or so. I’m working on getting a tire and a sledge so i can do some extra work in my backyard as well.
DE Lower
Snatch
Barx5
95x4x3
Clean
95x3
135x4x4
Complex
Isometric hold, half squat
Jump squat, 95x5
Box Jump Bwx10
3 times
Side lunge
95x5 (each leg)
Windshield wipers
Bwx3x6
Core Weight holds (machine)
50x1x2x10seconds
40x1x10 (side to side turning)
40x1x10seconds
(each side)
I threw in the afternoon today outdoors for the first time, and i could only consistantly hit 38. Few reasons: Different shot size, felt odd in hand, slow across the circle (cement vs. gym floor? i think i need to invest in throwing shoes), arms still sore from a few days agox2 on my rotator cuff. Now that i’m done bitching, the rest of the workout went well.
I also threw disc yesterday for a bit.
Ended the day with footspeed work.
ME Upper
BB Bench:
Barx10
135x8
185x5
225x5
240x5
255x7
Board Work
2 Board
275x3
3 Board
295x4
4 Board
305x4
315x3
Incline DB
75x8
85x6
100x2x4
Dips
Bw+45x10
""x9
""x8
Face pulls
120x3x10
Just par. Boards are getting stronger, but thats adaption.
ME lower
Had a short training session at the school today, so no belt.
Back Squat
Barx5
95x5
145x5
195x5
245x5
255x5
265x5
ATG Front Squats
195x3x4
SLDL’s off 5" platform
185x3x8
Cut it short, and threw before hand. Threw 38 and 39’ from power, for some reason i just couldnt glide today. I feel like my technique is slipping seeing as i dont have a coach currently, still waiting for track to start. Hopefully i get back to where i was soon though. Any pointers? Speed seems down, and my legs just feel slow.
Core work yesterday, Going to throw today.
Track starts tomorrow and I’m pretty excited. I’m planning on continuing on with my current routine, with the main goal being end of the season, 2-3 months. Hopefully it works out allright
First day of track
Super easy:
Pushupsx50
Crunchesx50
Pushupsx30
Leg Raisesx30
Pushupsx20
Mountain Climbersx20
Pushupsx15,10,5
Crunchesx15,10,5
Core Plank
1 minute
45 Seconds
Really easy. Going to the gym now to do DE Lower
DE Lower
Box Squats
135x10
155x10
185x5
These wernt fast today, so i decided to move on.
ATG close stance “Athletic Squat”
135x10
155x10
175x8
Snatch
Barx10
95x3
105x5
115x2x5
These did feel fast today though.
Clean
135x5
145x5
155x5
Speed Complex
135x15 seconds, isometric hold
135x5 Jump squats
40"?x10 Box Jumps
x3
Track, After school
4 Min jog
25 pushups
25 crunches
Then
“300 complex”
BW squats x25
Pushupsx25
Lungesx25 each leg
Mountain Climbersx25
x3, 30 second rest intervals.
Later, Gym
ME Upper
BB bench press:
Barx10
135x8
185x5
225x1
240x3
255x3
275x3
Less than last cycle, but all the extra pushups from track have left my lats (no base) and my tris a little sore, so i’m still getting stronger i think.
CG Bench
225x5
225x4
225x6
Incline DB
75x8
85x2x7
Incline Tate press
50x3x6
Dips
BWx15,14,14
Lateral Raises
30x2x10
Extra volume has left me a little wiped, even though at the time its not hard to complete. Hopefully i’ll adapt fast and be able to hit 315 next week.
Track today
800M run
25 pushups
25 crunches
-stretch
Threw with the 16 today for the first time. I like its size more than that of the 12, the 12 just feels to small. Figured out my angle has been too steep, so i made my toss a little more horizontal and it gave me a few more feet, which was excellent.
Definitely one of the better logs I have looked at. Keep up the good work. Your very strong and young. Skys the limit. Dont throw your life away on drugs and alcohol like I did in my youth. It dosnt come so easy when you get older. Take advantage of being young with productive shit. You got talent and a good work ethic.
ME Lower:
BB Back Squat
Barx10
135x8
185x5
225x2atg
255x3 (belt on)
275x3
295x6 PR +3!!!
Progress is never linear?
Front Squat
225x2x5
Deadlift
225x5
- bands
275x3
315x3
-bands
365x1
375x1
385x1
Windsheild wipers
bwx2x6
Machine twists
40x8
50x8
Great progress on the squat today, legs are feeling alot stronger.
Thanks man