MastersThrower

[Pingleton]

Since I am now contributing my thoughts on this board, I thought I might as well start posting my workouts, such as they are. For the record, I am a 42 year old ex-discus thrower and shot putter who occasionally competes in the Highland Games and might do some Masters T&F throwing in the future. I am 6'3" tall and currently weigh about 260.

I am married with kids etc. etc., so my training time is often limited and therefore my training is usually less comprehensive and systematic than I would like. I am also somewhat limited in what I can do in terms of equipment and facilities, and the fact that there is often at least some snow on the ground during the December-March period where I live.

Sunday, January 18

Limited time today.

Hip Snatch (in kg -minimal dip at catch) - 40x5, 50x5, 60x5, 70x3, 80x3, 90x1x6 (I was going to do more, but ran out of time.)

Monday, January 19

Limited time again!

Front Squats to 19.5" Bench (about 2" above parallel, no pause, 100% raw, in lbs.) - 134x8, 184x5, 224x5, 274x5, 314x5, 334x5, 354x5

I left it at that, as I want to see exactly what effect this workout has on my legs. Next workout I will try to either increase the top weight to 364#, or do 3 sets at the top weight, or both. We will see how I feel.

I should make it clear during this first log that these are not "box squats". The bench is simply used as a depth marker and a trigger to reverse direction forcefully. I barely touch the bench, and there is no pause, relaxation, or hip release.

These felt good. I am just getting back into these after many years. Last workout I did 314x5x5 very explosively (onto my toes), so I thought I would push up the weight. I always leave 1-2 reps in the reserve when doing these as I am not using a power rack and am focusing on decent bar speed. Prior to introducing these into my program again I had generally been doing full ATG front squats.

[Bert Sorin]

Great to have you here Peter! I look forward to reading more of your posts and journal. Welcome.

[Rory]

Its great to see you started a training log Peter.

I can't wait to see some of your training!

[Pingleton]

Tuesday, January 20

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad, in lbs.) - 115x10x2, 165x5, 185x5, 205x5, 225x5, 245x3, 255x1 (very easy), 265x1, 205x5x3 (focusing on max concentric bar speed)

Seated DB Press (strict, full ROM) - 60x8, 80x5x5

Shoulders are healthy again after some ongoing "issues" from about Spring 2007 through Spring 2008.

Thanks for the welcome guys.

[Pingleton]

Thursday, January 22

Tired today as I was up late last night at a wine tasting event. Decided to lift anyway, following the same format as the first half of the week (which is not necessarily how I normally organize my workouts).

Hip Snatch (in kg) - 40x5, 50x5, 60x5, 70x5, 80x3, 90x1, 95x1x6 (to split)

Was going to go for 100kg, but felt I was not up for it today (see above). Too lazy to do anything else today, or even change the weight on the bar. Oh well.

[Pingleton]

Friday, January 23

Posterior chain is feeling rather "worked" today after yesterday's snatches, but I want to follow up with another round of partial front squats anyway, as I will not be able to lift tomorrow, which would be preferable in terms of recovery. This is why I prefer to do my snatches and front squats on the same day, or else with a day of rest in between. Anyway:

Front Squats to 19.5" Bench (about 2" above parallel, minimal touch and go, 100% raw, in lbs.) - 134x8, 184x5, 224x5, 274x5, 314x5, 344x5, 364x1 (very easy), 334x5x3

I was going to try a set of 5 with 364, but something near the very top of my left hamstring near my glutes felt like it was under excessive stress due to lack of recuperation, so I bailed on the rest of the set out of an abundance of caution. It is likely I would have completed the set without any problem, but I lift alone with no power rack and also hate injuries, so when in doubt I back off.

Enough for today. Very limited I know. I think I will return to full front squats next week.

[Pingleton]

Monday, January 26

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad but no bounce, in lbs.) - 115x8x2, 165x3, 185x3, 205x3, 225x3, 245x1, 255x1, 265x1, 225x5x3 (no problem)

Seated DB Press (very strict, full ROM) - 60x8x6

[Pingleton]

Wednesday, January 27

A short, rather easy workout today. First time for these lifts in a few weeks.

Full Front Squats (100% raw, ATG, in lbs.) - 134x5, 184x5, 224x5, 274x4, 294x3, 314x3

Snatch-Grip Deadlift and Shrug (in lbs.) - 224x5, 274x4, 314x3x4

[Pingleton]

I thought I would add that I also shovelled snow for about an hour before dinner tonight. We got about six inches today. Good GPP/high-rep back, shoulder, and arm training. It is also the closest thing to sheaf training I ever get, although accuracy isn't really involved so it's benefit is limited.

[Pingleton]

Friday, January 30

Low-Incline DB Press (3-2-1 tempo) - 50x10x2, 60x8, 80x6x6

Seated DB Press - 60x10x5 (I don't like reps above 8 for shoulder presses, but I don't have a pair of 70s at the moment)

[Pingleton]

Sunday, February 1

Hip Snatch (in kg) - 40x5x2, 50x5, 60x5, 70x3, 80x2, 90x1 (split), 95x1x8 (to split)

Another "focused" session of hip snatches. I did not feel very explosive today in my warm-up sets, so I decided just to practice being consistent with 95kg (209 lbs.). I could have done several more sets of these if I had wanted to, and yet 100kg might have been difficult this morning.

Off to brunch.

[Pingleton]

Tuesday, February 3

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad but no bounce, in lbs.) - 115x8x2, 165x5, 185x5, 205x5, 225x4x5

Seated EZ-Bar Military Press - 115x8, 135x6, 145x5x5

[Pingleton]

Wednesday, February 4

Continuing to get back into full front squats.

Full Front Squats (100% raw, ATG, in lbs.) - 134x5x2, 184x5, 224x3, 274x3, 304x3, 314x3x3

Although it has been a week since my last squat workout, I was still feeling the effects of Sunday's hip snatches to a limited degree, and probably should have taken one more day of rest. Another very short workout.

[Pingleton]

Friday, February 6

Low-Incline DB Press (2-1-1 tempo) - 50x10x2, 60x10, 80x10x4

Seated DB Press - 60x10x5

[Pingleton]

Monday, February 9

Quit yesterday's snatch workout after just a few sets because I was tired and my low back was tight for some reason. Worked up to a hang snatch with 90k for a single and decided to call it a day.

Today:

Full Front Squats (100% raw, ATG, in lbs.) - 134x5x2, 184x5, 224x3, 274x3, 314x3, 344x1, 354x1, 364x1 (smooth and steady, but heavy), 314x3x3

Followed up the front squats with a few WOB-style tosses with a stubby 40 lb. pud for the first time in a long while. As expected, these felt okay but certainly not great. The point is really just to "reactivate" the legs after the heavy squats.

Low back was still tight but this did not really bother me on the Front Squats, so I decided to see what I could do for a single. 374 lbs. (170kg) is my PR done raw and ATG, so this was okay given my recent training. Given the low back, I decided not to do any Snatch-Grip Deadlifts today.

[Bert Sorin]

Good front squats Peter, especially at your height.

[Pingleton]

Wednesday, February 11

Thanks Bert. I will do 374 again very soon, but my goal is to get over 400 lbs. before the end of May. However, progress is slow, as everything seems to take longer after the age of 40.

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad but no bounce, in lbs.) - 115x10x2, 165x5, 185x5, 205x5x5 (from a pause, focusing on an explosive concentric)

Seated DB Press - 60x8, 80x5x5

[Pingleton]

Sunday, February 15

A short Sunday morning workout after a busy, tiring week.

Full Front Squats (100% raw, ATG, in lbs.) - 134x5x2, 184x5, 224x3, 254x3, 294x3, 314x3, 334x3

[Pingleton]

Tuesday, February 17

Low-Incline DB Press - 40x12, 50x10, 65x8, 80x6, 95x4 (easy), 100x4x4

Standing DB Press - 60x8, 70x5, 75x5, 80x3x6

[Pingleton]

Wednesday, February 18

Snatches were out today so I did front squats again, although this was at least one day earlier than ideal from a recovery perspective.

Full Front Squats (100% raw, ATG, in lbs.) - 134x5x2, 184x5, 224x3, 274x3, 314x3x3

[Pingleton]

Tuesday, February 24

Not much time for lifting recently, as work has been very busy. I have also developed a minor issue in my psoas region that has made me reluctant to squat for the time being.

Low-Incline DB Press - 40x12, 55x10, 70x8, 85x5, 100x4x4

Standing Military Press - 135x8, 155x5x4

[Pingleton]

Saturday, February 28

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad, paused, in lbs.) - 115x10, 165x6, 185x5, 205x5x5

Seated EZ-Bar Military Press - 115x8, 135x6x5 (good concentric bar speed),

[Pingleton]

Sunday, March 1

Hip Snatch (onto straight legs, in kg) - 40x6x2, 50x5x2, 60x3x2, 70x3x8

First time for these in a while, and I did not feel like pushing it or going heavy. These felt good, and fast (as they should at this weight). Next time I will at least do a series of heavier doubles.

Off to lunch.

[Pingleton]

Sunday, March 8

Low-Incline EZ-Bar Bench Press (16" grip, with 1" pad, in lbs., 3-2-1 tempo) - 115x10, 165x6, 205x6x5

That was it!!!

[Pingleton]

Saturday, March 14

As noted before, work has been EXTREMELY busy recently, seriously imprairing my ability to work out.

Hip Snatches - 115x5x2, 135x3, 155x3, 165x3, 185x2x3

Front Squats (full, 100% raw, first time in a while) - 135x5, 185x3, 225x3, 275x3, 315x3

Clean-grip hang snatch - 115x5x5

[Pingleton]

Saturday, June 20

Obviously my first post in a long time. My job (and family) has continued to keep me very busy, so workouts have been sporatic and fairly limited, probably averaging at least one upper body workout and one hip snatch workout per week, with front squats added perhaps twice a month. I am purely in maintenance mode at the moment and am not throwing at all, unfortunately. My hip flexor issue lingered for quite a while, but is better now.

This past week, my workouts looked something like this:

Monday, June 15:

Incline DB Press - 45x10, 55x8, 65x8, 75x6, 85x5, 100x3x3
alternated with
Seated Rowing - strict sets of 8RM

Standing DB Press - 55x8, 60x6, 70x5x4

3 sets of "V-sits" for abs

Wednesday, June 17:

Hip Snatch with minimal dip at catch - 115x5x2, 135x3x2, 155x3x6 (I was very tired and did not feel like going heavier)

Front Squat (ATG, 100% raw) - 185x5, 225x3, 275x3, 315x3, 335x1x2 (see above)

Stair Jumps off bench - consistently managed 5 stairs (will get 6 soon, as I just started these again after a very long time)

Today:

DB Incline Press (3-2-2 tempo) - 50x12x2, 60x8x2, 80x6x6
work sets alternated with
DB Rows - 80x8x5


I will try to start posting my workouts again, although it hardly seems worthwhile given their sporatic and semi-random nature. I am hoping they get a bit more consistent in the near future.

I hope you have all been doing well. I was sorry to learn about your injuries Bert. You were in such great shape back in February. There is always next year!

[Pingleton]

Sunday, June 21

Front Squats (ATG, 100% raw) - 135x5, 185x5, 225x3, 275x3x5

Hurdle Hops (3 hurdles, 1.5m apart) - 24"x2, 27"x6 (no problem)

(First time I have done multiple hurdle hops in a LONG time, so I want to build up slowly given my weight and age. When I was younger, lighter, and doing this kind of thing regularly, I used to do 42" x 5-6 hurdles x 5-6 sets on a regular basis. At that level, this exercise feels almost like flying. We will see how I progress given my limited schedule etc.).

[Pingleton]

Tuesday, June 23

High Incline DB Press - 40x12, 50x10, 60x6, 70x6, 80x6x4
Alternated with
Close Neutral Grip Pulldowns - working up to 5 sets at 8RM

No time for more...

[Rory]

Good to see your back!

[Pingleton]

Thanks Rory.

Today I decided to do a bit of throwing for the first time since early last fall.

This is what I was doing then (after limited and sporatic training over the summer, with almost no squatting of any kind):

October 2, 2008:

16# OHS – several warm up tosses then 48’10”, 48’7”, 48’1”, 49’0”, 48’4”, 48’9”

LWFD – b.o. 61’5”, 61’4”, 61’2”, 61’0”, 59’10”, 59’7”, and a number measured between 58’-59’

September 24, 2008:

16# OHS – b.o. 48’6”, 48’5”, and a bunch 47’6”- 48’0” (felt rather tired and a bit sluggish)

LWFD – 56’7”, 57’11”, 60’3”, 60’9”, 58’10”, 58’7”, 59’9”, 58’4”, 57’11”, 59’2”

September 20, 2008:

16# OHS – b.o. 50’6”, 49’7”, lots 48’-49’ (median prob. 48’6”)

LWFD – a few shorter throws and then 57’8”, 57’5”, 57’0”, 56’0”, 57’4”, 57’9”, 58’8”, 57’11”, 57’1”, 59’11”, 57’5, 58’3”

Today, after no heaving or throwing at all for almost eight months, with semi-regular workouts over the past several months including a moderate amount of hip snatches, a limited amount of full front squats, and no half squats, jerks, or power cleans, I did this:

16# overhead shot toss - best toss was exactly 50'0", next best was 49'3", and a bunch 48'+

28# LWFD - best throw was just 57'6", then 56'9", 55'6", 55'5" (All throws were legal in every way, although technique was poor. Given that this was my first time, I did not take too many throws.)

[Pingleton]

Sunday, June 28

I did not quite feel up to squatting after yesterday's brief inaugural throwing session, so I decided to do something else I have not done in a very long time.

Hang Cleans (very limited dip at catch) - 134x5x2, 184x3x2, 204x3, 224x1, 244x1x2, 254x1x6

I felt these in my shoulders a bit at the catch at the top weight, but no issues fortunately.

[Pingleton]

Sunday, June 28 (part 2)

Sometime after I had finished the preceding workout, I realized I was supposed to do some hurdle hops today. So after an interval of a few hours, I did the following.

Hurdle Hops (x3): 24"x2, 27"x2, 30"x2

Since the 30" hurdles went very easily, I decided to try 33", but bailed after the first hurdle. Instead of trying again or going back down to 30", I decided to see what I could do over a single hurdle, just for fun (even though that negates the benefit of multiple hurdle hops and is much harder on the body than box or stair jumps).

Hurdle Hops (x1): 33"x1, 36"x1, 39"x5

I was really tempted to try 42", but I wasn't absolutely sure I could do it, so I didn't bother trying. Crashing into hurdles is not the way I want to spend a Sunday evening at my age. I did put them up that high just to remember what it looked like, and it is high, especially when comtemplating going over several in a row. Jumping up onto a 42" box is quite easy for me, even now, but jumping over something is much harder than jumping onto something of the same height. Doing a series of jumps is exponentially harder, at least for bigger and especially older guys (I am 43 years old and weigh 258 lbs. right now at 6'3" tall).

[Pingleton]

Wednesday, July 1

Today is Canada Day, so I was able to get in a quick morning workout before heading to a backyard BBQ. I might try to do something else later this afternoon if I get the chance.

Low Incline EZ-bar Press (1" pad, 3-2-1 tempo) - 115x8x2, 145x6, 165x6, 185x5x5

No time for anything else right now.

[Pingleton]

Saturday, July 4

Yet another short workout. I suddenly developed a severe "knot" in my upper-right back for no apparent reason a couple of days ago (actually a subluxed rib I believe) that is just starting to get better today. Consequently, I did not feel like doing snatches or front squats.

Low-Incline Barbell Press (24.5" grip, 1" pad, 3-2-1 tempo) - 134x10x2, 184x5x6

First time I have done these with a straight bar and wider grip in many years. No problems at all with my shoulder, at least at this intensity and with the pad. These did not bother my back either, which should be better soon.

16# Overhead Shot Toss - best of just 48'6", with a bunch right around 47'

These simply did not go very well today, as I completely lacked the necessary "pop". I did about a dozen relatively quickly.

[Pingleton]

Sunday, July 5

16# Overhead Shot Toss - best of just 48'6" again, plus 48'5", 48'3", and a bunch between 46' and 48', with the majority right around 47'. Probably took close to 18 tosses.

[Pingleton]

Tuesday, July 7

Hip Snatches - 115x5x2, 135x3x2, 155x3, 185x2, 205x1x5 (to split)

Front Squats (100% raw, ATG) - 135x5, 185x3, 225x3, 275x3, 295x2, 335x1 (intended to do a double but wimped out), 345x1 (full, but hard in the middle)

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time)

[Pingleton]

Friday, July 10, 2009

16# Overhead Shot Toss - a few easy warmups, then: 47'11", 47'8", 48'4", 48'5", 47'11", 49'0", 47'4" (too high), 48'5", 47'7" (too high), 49'7" (first decent feeling toss)

Low-Incline Press (24.5" grip, 1" pad, 3-2-1 tempo) - 134x8x2, 165x6, 184x5x6

[Pingleton]

Monday, July 13

Hip Snatch - 115x5x2, 135x3x2, 165x2, 185x1x6 (good bar speed with quick split)

Front Squat (100% raw, ATG) - 135x5, 185x3, 225x3, 275x3, 315x1, 345x1 (ATG and smooth), then I got interrupted and was unable to do more

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time)

[Pingleton]

Tuesday, July 14

Incline Dumbbell Press (full ROM, 3-2-1 tempo) - 50x12, 60x8, 70x6, 80x6, 90x4x4

Alternated with Close Parallel Grip Pulldowns - 12, 10, 8, 8, 4 sets of 6 reps

[Pingleton]

Thursday, July 16

Hip Snatches - 115x5x2, 135x3x2, 155x3, 165x1, 185x1x6 (to quick split)

Front Squats (100% Raw, ATG) - 135x5, 225x3x2, 275x3, 295x3, 315x2x2

After most sets of squats, I did a quick , easy sprint up a flight of stairs, 2 at a time.

After completing all the squats, I did 6 sets of stair jumps, with a step preceding the jump because a box was not available, easily getting 5 steps each time. 6 steps is proving elusive however.

[Pingleton]

Saturday, July 18

Low-Incline Bench (24.5" grip, 1" pad, touch+go) - 134x8x2, 164x6, 184x5, 204x5x6

Had to cut workout short. Came back 2-3 hours later and did:

Seated Military Press - 134x5x5

[Pingleton]

Monday, July 20

Hip Snatch - 115x5x2, 135x3, 155x2, 175x3, 195x1, 205x1x6 (to split)

Front Squat (100% raw, ATG) - 135x5, 225x3, 275x3, 315x2, 345x1 (ATG and smooth), 315x2x2

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time - goal of 6 stairs is getting closer)

[Pingleton]

Tuesday, July 21

Push Press - 135x5, 165x5, 185x3x6 (first time for these in many months)

Incline Dumbbell Press - 50x8, 60x6, 70x5, 80x5, 90x5, 100x3x5

[Pingleton]

Thursday, July 23

Hip Snatch - 115x5x2, 135x3, 155x2, 175x1, 195x1, 205x1x6 (to split)

Front Squat (100% raw, to depth marker just above parallel) - 135x5, 185x5, 225x3, 275x3, 315x3, not into it so I left it at that - first time in months doing this style

After each set of squats I performed Stair Jumps, some off a box and some with a step, 2 jumps each time, getting 5 stairs each time

Tired as I have simply not been sleeping enough recently.

[Pingleton]

Friday, July 24

Incline Dumbbell Press - 50x8x2, 60x8x2, 70x6, 80x6x6

Seated Military Press (3-2-1 tempo) - 135x6x2, 135x5

Was tired today and feeling the effects of my last two workouts, although things went fine once I started.

[Pingleton]

U]Sunday, July 26[/U]

16# Overhead Shot Toss - just a few warmup tosses then first two hard tosses both hitting 47'10" before a thunderstorm hit hard and I had to quit. Felt like these would have gone okay today with another 8-10 tosses.

Hang Cleans (very limited dip at catch) - 134x5, 184x5, 204x3, 224x3x6

Snatch Grip Deadlifts (controlled eccentric) - 225x5, 275x3x3 (fairly easy, but I have not done these in a while)

[Pingleton]

U]Sunday, July 26[/U]

A couple of hours after the workout above, I decided to try a few Overhead Tosses again, as it had stopped raining. I was very much in a post workout state, but decided it would be good in order to stretch myself out and reanimate my legs. No additional caffeine or psyching up, as I had no great intentions for the session.

16# Overhead Shot Toss - just a few warmup tosses then first two hard tosses both hitting 47'2" (same hole), 47'0", one too high, 48'5", 48'3", at which point it started raining again, and finished with two rather high tosses around 46'10" in the rain.

[Mr. Natural]

I'm jealous of those front squats. I have no leg strength these days (stupid knee). Doesn't seem to have had much effect on my open stone, wondering if you've noticed a difference?

[Pingleton]

Dave,

I believe front squats, including full, just below parallel, and half-squat variations, are an excellent exercise. I also believe that strong or, more specifically, powerful legs are a huge asset for a thrower and are absolutely necessary to some extent.

However, depending on your stone technique, one's front squat (or back squat) results, especially those done below parallel, won't necessarily have a huge impact on your throwing results. Lifts like jerks (front or behind neck), push presses (front or behind neck), hip/hang snatches, power/hang cleans, and even bench press variations are often at least as important for a stone/shot putter, although half-squats are very specific too. You are very explosive, and this attribute is presumably sufficient to enable you to throw as far as you are. To some extent, the value of squats are that they help improve your cleans and snatches, which you can still do. I suspect you would find it difficult to improve much over your current performance levels without improving your leg strength.

As for me noticing a difference in terms of my open stone, I have not been throwing much recently and have also maintained a full raw front squat between 335x1 and 365x2 for a couple of years now (sadly), so it is a bit difficult for me to answer that with any confidence. Even in that range, I certainly notice a difference in a simpler event like the standing WOB, for which I think front squats are a key lift, at least for athletes who are very explosive. Anyway...

Wednesday, July 29

Incline Dumbbell Press (full ROM, 3-2-1 tempo, except with 100s) - 50x12, 60x10, 70x8, 80x6, 95x5, 100x5, 100x4x4

Alternated with Close Parallel Grip Pulldowns (except for first and last set) - 12, 10, 5x8

I will try to do some snatches and/or front squats tommorrow.

[Pingleton]

]Thursday, July 30[/U]

I had a brief opportunity to get outside, so I decided to do some overheads.

16# Overhead Shot Toss - a few warmup tosses then, in order, 47'2", 48'0", 48'6", 49'3", 48'11", 48'6", 48'0", 48'1", 49'7" (first one that felt good), 48'7" (too low-lots of momentum after impact), 49'5", called it a day.

[Mr. Natural]

Interesting thoughts Peter. My best year was when I could front squat 405# (after a few months on the Russian squat program). The leg strength carried over to the other lifts and throws, especially the "heavy" events (WOB, braemar, caber etc.) but not so much on hammer, open stone or 28#.
Zylstra told me fronts were THE lift for WOB as well. Wonder what Mike Z would say!

[Bert Sorin]

I would agree that the front squat is a super lift. Strangely enough, they seem to hurt my knee less that back squats, at least for now. As for the lift for WOB, I would agree. I think people miss the vertical push from the quads at the end of the WOB throw. I aint not Mike Z tho.

[Pingleton]

Bert,

I agree 100% with your thoughts on the front squat and WOB. I believe many athletes either fail to emphasize the sit and push phase of the WOB or miss it entirely, utilizing more of a pure hip snatch motion with limited involvement of the legs. Perhaps Dave will comment on this point, given his experience and great success with the standing WOB despite his relatively modest strength levels (for a HG Pro).

Friday, July 31

Hip Snatch - 115x5x2, 135x3, 155x2, 175x2, 195x1, 205x1x5 (to split)

Front Squat (100% raw, ATG) - 185x5, 225x3, 275x3x5 (ATG, smooth, and powerful)

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time except first)

I felt tired and slow today. This is largely because I have simply not been going to bed early eanough and partially because I got dragged into a meeting just as I was about to workout, delaying my planned start by about 45 minutes.

[Mr. Natural]

Um, thanks. I think.
I cleared 17' standing only after I spent the winter getting my legs strong(ish). But I cleared 16' as an amateur after a winter of doing a lot of stiff leg deadlifts. Obviously it's not an either/or thing, but I'd say a strong rear chain (hammies and lower back) are at least as important as quads.

[Pingleton]

Obviously it's not an either/or thing, but I'd say a strong rear chain (hammies and lower back) are at least as important as quads.

Not too many people would disagree with that!!! However, there are many routes to a strong posterior chain. I happen to prefer ATG front squats, various dynamic pulls, and snatch-grip deadlifts for the most part, although there are many other excellent alternatives.

Also, my earlier comment was obviously meant as a compliment. Serious question - do you believe you are the "least strong" guy ever to have cleared 17' in the Standing WOB?

Saturday, August 1

Overheads with 16# shot:

A few warmup tosses then a dozen measured tosses (in order) - 48'1", 48'11", 48'0" (too low), 48'5", 48'9", 48'9" (again), 48'11", 48'4" (lots of momentum after impact), 47'11" (slipped - too high), 48'10", 49'11" (first one that felt good - saved the best for last)

[Pingleton]

Sunday, August 2

Incline Bench (24.5" grip, 1" pad, small bounce, no spotter) - 134x10x2, 164x6, 184x6, 204x5, 224x3 (easy), 244x1 (easy), 254x1 (smooth and strong), 224x3 (quite easy but I felt a slight twinge deep in my right shoulder so I decided that was enough for today)

Went to cut grass etc.

[Mr. Natural]

That's a tough question. There have been some great throwers with suprisingly low weightroom numbers. Rob Troupe, one of the greatest caber throwers i wever saw, says he never deadlifted more than 450 lbs. Doug MacDonald was around 500 I think (but might have squatted a lot more).
At the end of the day it's not how much you can lift but how fast you can lift it. My all time deadlift and squat PRs are both around 500 but I could do a 315hang clean with not too much drop. :slayer:

[Pingleton]

At the end of the day it's not how much you can lift but how fast you can lift it.

Another line worth remembering. This leads to a topic that comes up repeatedly when discussing the training of throwers - the importance of balance in one's program. Strength, speed/explosiveness, technique, and "special strength" all play a part in a thrower's performance and are all interrelated. While different athletes will have individual strengths and weaknesses, a systematic program will address each of these elements and attempt to develop them in a balanced manner. An athlete following such a program will almost certainly throw much farther at a given strength level than one who focuses primarily on lifting.

This would be a good opportunity to get into a discussion regarding the use and benefits of training with a Tendo unit, if anyone is interested.

[Bert Sorin]

Bottom line is:
Dave is weak for how high and far he has thrown.
So am I.

Which, in my opinion, makes us the best throwers ever. or something like that. ;)

[Pingleton]

Bert,

I think that is a great way of looking at the issue.

Tuesday, August 4

Front Squats (100% Raw, ATG) - 135x5x2, 185x5x2, 225x3, 275x3x6

After each set of squats I performed Stair Jumps preceded by a step (2 jumps each time - got 5 stairs each time after the warmups)

That's it for today. Getting my shoulder checked out this evening as it seems a bit more serious than I first thought, although it not clear what the problem is at this point. No big deal at the time of the injury, no sharp pain at all, no bruising or swelling, at least 95% to 100% ROM. Nothing to do with my pec or deltoids, just a bit of of "clicking" or "clunkiness" deep in the shoulder that was not there before. Any ideas?

[Pingleton]

Seems I strained my right supraspinatus a bit, but nothing too serious. Should be at least okay sometime within the next week or so (I hope).

Friday, August 7

Front Squat (100% raw, all ATG) - 135x5x2, 185x5x2, 225x3, 275x3, 295x1, 325x1, 345x1x2, 315x2x3

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time after warmups - almost made 6 steps on one attempt, and will likely make this soon after an extra day of rest and a couple of good nights of sleep)

Finished off with 3 sets of rather easy sprints up some stairs.

[Roger Crazy Wolf]

Seems I strained my right supraspinatus a bit

That sounds like a dinosaur.

[Pingleton]

That sounds like a dinosaur.

Sunday, August 9

Well, the dinosaur in my shoulder is still bothering me. One very short game of Wii tennis with my 5 year old made that very clear. However, I did not think doing overhead tosses would bother my shoulder so I decided to do some, since I did not feel like any upper-body lifting would be advisable just yet.

Overheads with 16# shot: a few warmup tosses then (in order) - 47'7", 50'2", 50'4", 49'10", 49'6", 50'7" (good), 48'5" (slipped-too high), 48'9" (too high), 48'0" (way too low - lots of momentum after impact), 47'10" - gave up

WOB with stubby 40# pud: 10 tosses, getting at least 15' each time

Finished with 3 attempts of the Standing Long Jump: only got about 2.20m each time, but was being very conservative and landing in a controlled quarter squat, so this distance does not mean much. I will try to really test this movement in the next week or two.

[Pingleton]

Tuesday, August 11

Front Squat (100% raw, all ATG) - 135x5x2, 185x5x2, 225x3, 275x3, 315x3, 335x1, stopped as I just was not into lifting heavy today - started workout an hour later than scheduled and probably should have taken another day of rest

After each set of squats I performed Stair Jumps off a box (2 jumps each time - got 5 stairs each time after warmups)

Finished off with 8 sets of sprints up 2 fights of wide stairs - did 2 at a time for first 6 sprints and then 3 at a time for last 2 sprints.

[Pingleton]

Friday, August 14

Overheads with 16# shot: a few warmup tosses then (in order, measured in meters) - 14.97, 14.68, 15.04, 15.19 (49'10"), 14.91, 14.80, 14.64 (ugh)

LWFD - a few easy warmups then, 60'6", 59'8", 59'5", 60'0", 60'9", 60'8", 62'3", 62'2", 61'1", 61'1" (same hole!) - left it at that given this was the first time I have done this in a long while

Hurdle Hops (over 3 hurdles each time unless noted) - 24"x3, 27"x2, 30"x2, 33"x2, 36"x3, 39"x1x1 hurdle, 42"x1x1 hurdle - these all felt good - jumping ability is beginning to return despite age and bodyweight (260#, need to lose 10#)

[Pingleton]

Saturay, August 15

Overheads with 16# shot: a few warmup tosses then (in order, measured in meters) - 15.15, 15.35, 15.38, 15.45, 15.25, 15.59 (51'2"), 15.37, 15.14, 15.57, 15.57 (again), 15.56

This is the first decent overhead session I have had in a long time, and is somewhat surprising given the amount of plyos I did yesterday. A good sign. I WILL get 16.00m (52'6") within the next six weeks. Now if I could only get my strength back up AND develop the technique required for the various events...

[Pingleton]

Thursday, August 20

Overheads with 16# shot: a few warmup tosses then (in order, measured in meters) - 14.96, 15.69, 15.73, 15.67, 15.72, 15.91, 15.76, 16.15, 16.22 (53'3"), 15.97, 15.96, 15.96, 16.06

Best overhead session in a long time. I guess I will have to set my sights a bit higher than 16.00m. 16.50m (54'2") sounds good for now, but 16.76m (55') would be great. My legs are rested, if a bit weaker than ideal at the moment.

LWFD - a few easy warmups then half a dozen poor tosses in the mid-50s - left it at that.

WOB with stubby 40# pud: 10 tosses, getting at least 15' each time

Hurdle Hops (over 3 hurdles each time unless noted) - 24"x3, 27"x2, 30"x2, 33"x1x1 hurdle, 36"x1x1 hurdle, 39"x1x1 hurdle, 42"x3x1 hurdle - these all felt good, although I did not feel up to doing multiple hops over 33" and higher today. The singles over a 42" hurdle were quite easy, despite feeling rather depleted by that time. I need to get some mats and probably some new shoes, as I was really feeling the ground impacts today.

[Pingleton]

Saturday, August 22 - morning

Overheads: alternating a 16# and 20# shot - a few warmup tosses then a bunch between 15.00m and 15.50m with the 16#, with a best of 15.63m, and a bunch between 13.00m and 13.50m with the 20#, with a best of 13.60m.

No time for anything else. We'll see if I have time for anything besides yard work later this afternoon.

[Mr. Natural]

Peter, I always thought overhead shot tosses were good for evaluating your current power levels, but it sounds like you're using them as a staple exercise. Do you think there's good carryover?

[Pingleton]

Peter, I always thought overhead shot tosses were good for evaluating your current power levels, but it sounds like you're using them as a staple exercise. Do you think there's good carryover?

Yes, absolutely. Now, normally one would also be actually throwing a lot too, but that is a different conversation. As an exercise, what is closer than this to throwing (except for standing throws of some of the events)? In fact, this IS a form of throwing, so the carryover is going to be very high. Now, shots of different weights will likely correlate more or less to different events - 16# shots to stone, hammer, etc. and 18#-22# shots with the heavier events. In addition, one might use heavier or lighter shots depending on exactly what attribute one is attempting to improve during a workout - lighter (12#-16#) shots for speed/pure explosiveness vs. heavier shots for "special strength".

Monday, August 24

Hip Snatches (singles to split)- 115x5x2, 135x3, 155x3, 175x2, 195x1, 205x1x5

Figured that was enough as it has been a while since I have done these. No issue at all with my shoulder.

Front Squats (100% raw, ATG) - 185x5, 225x3, 275x3x5 with good bar speed

Did 2 stair jumps after each set of front squats, getting 5 stairs each time and almost getting 6 stairs a couple of times.

[Pingleton]

Wednesday, August 26

Hip Snatches (singles to split)- 115x5x2, 135x3, 155x3, 175x2, 185x1x6 focussing on bar speed

My traps are VERY sore from Monday's workout, partly because that was only two days ago, partly because that was my first snatch workout in about 3 weeks, and partly because I cannot drop the weights at all at the gym where I often lift, so I have to catch the weight in a hang position from overhead. This is not fun when your traps are already sore! I decided to do this workout again because I am going away for a few days and also because I was still reluctant to do a pressing workout.

Front Squats (100% raw, ATG) - 185x5, 225x3, 275x3, 295x3x4

Did 2 stair jumps off a box after each set of front squats, getting 5 stairs each time after warmups and doing 3 extra jumps after the last set

[Pingleton]

Sunday, August 30

Overheads with 16# shot: a few progressively more intense warmup tosses then (in order, measured in meters) - 15.47, 14.91, 15.28, 15.31, 15.60, 15.42, 15.36, 15.36, 15.32, 15.91, 15.50, 15.15

Half a dozen overheads with a 28# stone - not measured at all, first time for these - just experimenting, but these felt good

Hurdle Hops (over 3 hurdles each time unless noted) - 24"x3, 27"x2, 30"x2, 33"x2, 36"x1x1 hurdle, 39"x1x1 hurdle, 42"x8x1 hurdle

These all felt really good, but I did not feel up to multiple jumps at 36" today. I probably should have done 5-6 sets at 33" as I need to work on the multiple jumps. Jumping over a single 42" hurdle is not problem at all now, and the landings do not bother me at all.

[Pingleton]

Tuesday, September 1

Hip Snatches (singles to split)- 115x5x2, 135x3, 155x3, 175x2, 195x1, 205x1x3 (felt heavy today)

After completing the snatches, I started on Seated Box Jumps, using a pair of custom plyo boxes: 2x36", 3x42", then moved onto...

Front Squats (100% raw, ATG) - 185x3, 225x3, 275x3, 315x3, 335x1 (submax) - I was going to do one more heavier set, but I was interrupted for long enough that I left it at that

I followed each set of Front Squats with one 42" Seated Box Jump, and ended with 3 more jumps at the end. These were all good, but at this time and this bodyweight I am not close to being able to jump onto a 48" box from a seated position. I probably will be able to jump onto a 48" box soon on a good day with a step before the jump.

[Pingleton]

Thursday, September 3

Incline Dumbbell Press (full ROM, very controlled) - 45x12, 55x10, 65x10x4

Alternated with Close Parallel Grip Pulldowns - 12, 10, 8x4

The inclines did not hurt my shoulder, but it is clear it is not quite healed yet with respect to presses movements. I will try some shoulder presses in a few days and see how they feel.


Added a relatively long, hard sprint for the train (out of necessity) later, which felt pretty good.

[Pingleton]

Friday, September 4

Clean-Grip Hang Snatches - 135x5x2, 155x3x5 (some reps had 1-2" of pressout)

Front Squats (100% raw, ATG) - 185x3, 225x3, 245x3x6 explosively

After completing all of the Front Squats, I did 6 reps of stair jumps, starting with a step and easily getting 5 stairs each time.

[Pingleton]

Thursday, September 10

Hip Snatches (minimal dip at catch)- 115x5x2, 135x3x2, 155x3x2, 175x2x5

Front Squats (100% raw, ATG) - 185x5, 195x3 (working in), 225x3, 275x3, 315x3x2

Did 2 stair jumps from a bench after each set of front squats, getting 5 stairs each time and almost getting 6 stairs a couple of times.

Been too busy to work out before now, unfortunately, although I did toss kids around in a pool quite a bit over the weekend, which almost qualified as a workout.

[Pingleton]

Sunday, September 13

Overheads with 16# shot: a few progressively more intense warmup tosses, then (in order, measured in meters) - 15.35, 15.25, 15.59, 15.63, 15.22 (too high), 15.39, 15.35, 15.25, 15.32, 15.21

Overheads with a 28# stone - a couple of warmup tosses, then (in order, measured in meters) - 10.77, 10.92, 10.86, 10.55, 10.56, 10.50

[Pingleton]

Tuesday, September 15

Hip Snatches (minimal dip at catch)- 115x5x2, 135x3, 155x2, 185x2x6

Front Squats (100% raw, ATG) - 185x5x2, 225x3, 275x2x6 (performed explosively)

Did a quick sprint up 2 flights of stairs after each set of front squats.

[Pingleton]

Friday, September 18

Hip Snatches (minimum dip at catch)- 115x5x2, 135x3, 155x3, 175x2, 195x2x5

Front Squats (all 100% raw, ATG) - 185x3x2, 225x3, 275x3, 315x2, 335x1 (easy), 355x1, 365x1 (hard but smooth and strong)

I followed each set of Front Squats with 1 Seated Box Jump, 2x36", then moved up to 42". Again, these were all good, but at this time and this bodyweight I am not close to being able to jump onto a 48" box from a seated position.

[Pingleton]

Sunday, September 20

Overheads with 16# shot: a few progressively more intense warmup tosses, then (in order, measured in meters) - 15.22, 15.39, 15.29, 15.20, 15.21, 15.07 (pulled it too low), 15.22, 15.61, 15.72 (felt good), 15.38, 15.40, 15.62

WFH (using stubby 40# pud) - 8 tosses over 9'6" fence - a spotter said these were all 6-7' over the fence

Seated Box Jumps - 8 jumps onto a 36" box - all landings in half squat or higher

Went (indoor) ice skating with the family for the first time this season, then came home and threw my son around in an outdoor pool for a while. An unusual set of activities for one day.

[Pingleton]

Tuesday, September 22

Hip Snatches (minimum dip at catch)- 115x5x2, 135x3, 155x3, 175x2, 195x1, 205x1x5

Front Squats (all 100% raw, ATG) - 185x3x2, 225x3, 275x3x5 (very controlled eccentric to full stop, followed by powerful concentric)

I followed each set of Front Squats with 1 Seated Box Jump, 2x36" (2nd one to quarter squat), then moved up to 42". Finished with 5 extra jumps after completing the squats. Lots of jumping today, but it felt good.

[Pingleton]

Friday, September 25

Hip Snatches (minimum dip at catch)- 115x5x2, 135x3, 155x3, 175x2, 195x2x6

After completing all of the snatches, I performed Seated Box Jumps, 2x36", then moved up to 42" for 6 jumps. All quite easy.

I skipped squats as I am in the early stages of a cold and I thought my head might explode.

[Pingleton]

Tuesday, September 29

I am just getting over a cold and managed to completely dislocate my little toe over the weekend (not training related). I was sure I had broken it but this does not seem to be the case. Haven't done anything physical at all since my last workout, and this was really just a glorified warm-up to get moving again.

Overheads with 16# shot (measured in meters): a few progressively more intense warmup tosses, then a bunch closely spaced between 14.85 and 15.00, with a best of 15.34.

I felt better after this, but left it at that for the day.

[Pingleton]

Wednesday, September 30

Hip Snatches (minimum dip at catch)- 115x5x2, 135x3, 155x3, 175x2, 185x2x8

After completing all of the snatches, I performed several sets of Box Jumps, 2x36" from a stand with countermovement, 3x42" from a stand with countermovement, then 3x42" preceeded by a step. I found doing the jumps from a stand with countermovement was about the same as from a seated position (no problem), while adding a step was (obviously) quite a bit easier. I was going to do 48" with a step, but did not feel like pushing things today.

I skipped squats again, but will be back at them again next time.

[Pingleton]

Thursday, October 1

I participated in a team stationary bike ride for charity at lunch today, despite the fact that I have not done any cardio at all in about 3.5 years. However, the time period was only 5:00. I was actually the fastest person on my team, which was surprising as I was the oldest and least aerobically fit one of the group (the 5:00 duration was key). I managed 2.48 km, or 1.55 miles in 5 minutes, which is much different than doing triples of front squats with 4 minutes rest.

[Pingleton]

Saturday, October 3

Power Cleans (minimal dip at catch) - 135x5x2, 185x3x2, 205x3, 225x3x3, 245x2x2

First time in a LONG time for these. Timing is a bit off, and I can tell there is still some weakness or tightness in my right rotator cuff, which I injured about 2 years ago. No issue, just need to be really careful with this.

Seated Box Jumps - 10 x 36.5 (landed in half squat)

I cannot go any higher in my garage and did not feel like dragging the boxes outside today. I am considering using dumbells with a 30" box and seeing how that goes, and/or an exercise bar across my back.

20# Med Ball Tosses for Height x 12

[Pingleton]

Monday, October 5

Clean-Grip Hang Snatches from blocks (just above knee onto completely straight legs) - 95x5x2, 115x5x5

These were different. I have rarely ever done these and not in a very long time.

Front Squats (100% raw, ATG) - 185x3x2, 225x3, 275x3, 295x3, 315x3, 335x2 (wimped out of doing a triple today and left it at that)

After each set of squats, I did 1 Seated Box Jump, 2x36", then 5x42", then 3x42" after completing the squats. Jumps onto 36" box were into a quarter squat.

[Pingleton]

Friday, October 9

Hip Snatches (onto virtually straight legs)- 115x5x2, 135x3, 155x3, 175x2, 185x2x6,

Front Squats (all 100% raw, ATG) - 185x3x2, 225x3, 275x3, 295x3x3 (very controlled eccentric to full stop, followed by powerful concentric)

I followed each set of Front Squats with 2 single reps of Seated Box Jumps, 2x36" (2nd one to quarter squat), then moved up to 42".

[Pingleton]

Sunday, October 11

Overheads with 16# shot: a few progressively more intense warmup tosses then (in meters) - about 10 tosses between 14.25 and 14.50m (no power today)

Overheads with 20# shot: about 10 tosses between 12.60 and 13.00m

Overheads for Height with 20# med ball: about 10 tosses

Push Press for Height with 20# med ball: about 10 tosses

[Pingleton]

Monday, October 12

Hip Snatches (in kg, at home with good bar, bumper plates, and platform): 40x5, 50x5x2, 60x3, 70x3, 80x2, 85x2, 90x1 (to split-easy), 95x1x8 (to split, most very good, a couple less than ideal)

First time in a while for heavy singles to a split.

WOB with 48# weight with ring: 10 tosses, all "a few feet" over a 9'6" fence

[Pingleton]

Wednesday, October 14

Hip Snatches (minimum dip at catch)- 135x3x2, 155x3, 175x2, 195x2x5

Back Squats (100% Raw, ATG, first time in almost a year?) - 185x5, 225x3, 275x3, 315x3, 335x3, 355x3

Alternated with 2 single Box Jumps (preceded by a step), 2x36", then moved up to 42". Still don't feel up to going to 48" right now.

[Pingleton]

Tuesday, October 20

Hip Snatches - 115x5x2, 135x3, 155x3, 175x2, 195x2, 205x1 (limited dip at catch)

Front Squats (all 100% raw, ATG) - 135x5, 185x5, 225x3, 275x3, 295x3, 315x3 (very controlled eccentric to full stop)

Not much time for workout today dur to work. It started late and had to be done in a limited amount of time.

[Pingleton]

Friday, October 20

Hip Snatches - 115x5x2, 135x3, 155x3, 175x2, 195x2x6 (limited dip at catch)

Front Squats (all 100% raw, ATG) - 135x5, 185x5, 225x3, 275x3, 295x3, 315x3 (was going to do 3 sets but I was interrupted)

Seated Box Jumps - 2x36", 5x42"

A couple of quick sprints up 2 flights of stairs.

[Pingleton]

Missed recording a couple of workouts recently. Nothing special or very extensive anyway.

Wednesday, October 20

Hip Snatches - 115x5x2, 135x3, 155x3, 175x3, 195x1, 185x3, 205x1, 185x3, 205x1, 185x3 (limited dip at catch)

Seated Box Jumps - 5x36" (easy, but could not face 42" box today)

Limited time and energy today. Tired, as my son has been a bit sick.

[Pingleton]

Friday, October 30

Incline Dumbbell Press (full ROM, 4-2-1-0 tempo) - 45x12, 55x10, 65x8x4

Alternated with Medium Parallel Grip Lean-Away Pulldowns - 12, 10, 6x4

I just realized it has been almost 2 MONTHS since I have done inclines at all and 3 months since I worked them hard and heavy! The inclines did not hurt my shoulder, but it is clear it is still not quite 100% yet with respect to incline presses.

Seated dumbell presses on 75 degree bench - 55x6-8x4

Alternated with wide grip pulldowns (very strict) - 8-10x4

These did not bother my shoulder at all.

[Pingleton]

Saturday, October 31

Hang Cleans (minimal dip at catch) - 134x5x2, 184x5, 204x3, 224x3, 244x3x5

Front Squats (100% raw, ATG) - 224x5, 254x5, 274x5x3

[Pingleton]

Thursday, November 5

Hip Snatches - 115x5x2, 135x3, 155x3, 175x3, 185x2x4, 185x3, (all onto virtually straight legs)

Seated Box Jumps - 10x36" (very easy, but could not face 42" box again today)

Limited time and energy today. Still tired, but not from training...

[Pingleton]

Monday, November 9

Front Squats (all 100% raw, ATG) - 135x5, 185x5, 225x4, 255x4, 275x4, (very controlled eccentric to full stop with dynamic concentric)

My workout was interrupted again today to the extent that I could not resume it. Obviously this is not ideal and I was unhappy about it. Nothing to be done however.

[Pingleton]

Tuesday, November 10

Hip Snatches - 115x5x2, 135x3, 155x3, 175x3x8 (very limited dip at catch)

Shoulder-width parallel-grip pulldowns - 1x10, 4x8

Close parallel grip lean-away pulldowns - 3x8

Seated Box Jumps - 3x36", 8x42"

The box jumps felt good today.

Finished with 3 quick sprints up some stairs. Nothing taxing.

[Pingleton]

Thursday, November 12

Push Presses - 135x5x2, 155x5, 175x3, 185x3x5

Alternated with:

Shoulder-width parallel-grip pulldowns

Front Squats (100% raw, ATG) - 185x5x2, 225x4, 255x4, 285x3, 315x3, 335x2 (just to see how this felt)

Seated Box Jumps - 3x36", 8x42"

[Pingleton]

Sunday, November 15

Power Cleans (minimal dip at catch) - 134x5, 184x3, 204x3, 224x3, 244x3, 264x1, 274x1 (good), 284x0 (just missed catch - out of practice), 244x3x3

First time in quite a while for these. I will probably start doing these more often again, as long as they do not hurt my shoulders.

20# Med Ball Overhead Tosses for Height - a few sets of 3 tosses, alternated with:

Parallel Grip Pullups (strict with accentuated eccentric)

[Pingleton]

Tuesday, November 17

Hip Snatches (in kg) - 50x5x2, 60x3, 70x3, 80x3, 90x1, 95x1, 95x1 (to split), 100x1 (to split)

Front Squats (all 100% raw, ATG, in kg) - 70x5, 90x3, 110x3, 130x3, 150x1, 160x1, 165x1, 140x3x3

[Pingleton]

Thursday, November 19

Close-Grip Incline Bench Press (using E-Z Curl Bar with Fat Gripz, 4-2-1-1 tempo) - 5x10x 115

Alternated with:

Parallel-Grip Pullups (3-1-1-2 tempo) - only got sets of 4-5 reps today

Seated Military Press (using E-Z Curl Bar with Fat Gripz) - 4x5

Really just getting back into upper body training, as I have been babying a tender shoulder for quite a while. Have not bothered to record a few easy upper body lifting sessions. I have been using the Fat Gripz recently (since until now I have not had access to a fat bar) and I REALLY like them for all pressing movements. They would be awesome for forearm/grip training too, but I don't do that at this point.

[Pingleton]

Saturday, November 21

Power Cleans (minimal dip at catch, emphasized eccentric from hang to floor) - 135x5, 185x3, 205x3, 225x3, 245x3x6

Snatch-Grip Deadlift (to dynamic shrug) - 245x5x5

20# Med Ball Overhead Tosses for Height - about a dozen

A couple of sets of "jacks" (V-sits) to test out the abs

[Pingleton]

Wednesday, November 25

Hip Snatches - 115x5x2, 135x3, 155x3, 175x2, 185x2x6 (limited dip at catch)

Front Squats (all 100% raw, ATG) - 185x5, 225x3, 265x3, 295x3, 315x3. 335x2, 345x2 (smooth and strong...)

Seated Box Jumps - 10x36" (very easy, but did not feel like doing 42" today)

[Pingleton]

Thursday, November 26

Incline Dumbbell Press with Fat Gripz (60 degree incline, 3,2,1,1 tempo) - 45x12, 55x10, 65x8x5

Alternated with: Shoulder-width neutral-grip lean-away pulldowns - 1x12, 6x8-10

No issues with shoulder today!

[Pingleton]

Saturday, November 28

Power Cleans (minimal dip at catch) - 135x5, 185x3, 205x3, 225x3, 245x3x5

5 hours later:

Back Squats (100% raw, below parallel): 135x5, 185x5, 225x5, 275x5, 315x5, 335x5

A couple of set of "Jacks"

[Pingleton]

Sunday, November 29

Incline Dumbbell Press (around 30 degree incline, 3,2,1,1 tempo) - 50x12, 60x10x5

Alternated with: Dumbbell Rows- 60x12, 80x8-10x5

Pressing slightly irritated shoulder today!

[Pingleton]

Wednesday, December 2

Hip Snatches - 115x5x2, 135x3, 155x3, 175x2, 185x2x8 (limited dip at catch)

No time for anything else today (again)!

[Pingleton]

Friday, December 4

Power Cleans (minimal dip at catch, in kg) - 60x5x3, 80x3, 90x3, 100x3, 110x3x5

Incline Bench Press (5-2,2,2 Tempo, with Fat Gripz, in kg) - 60x6x6

Dumbbell Rows (in lbs.) - 60x10x5

Shoulder feeling quite good today...

[Pingleton]

Monday, December 7

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x5, 90x3, 100x3, 110x3, 120x2, 120x1x2, 125x1x3

Front Squats (100% raw, ATG, in kg): 100x3, 120x3, 140x3x5

A couple of set of "Jacks" for the abs

[Pingleton]

Tuesday, December 8

Incline Dumbell Press - 45x12, 55x10, 65x10x5

Alternated with:

Strict Seated Cable Row - for sets of about 10


Single Arm Kettlebell Overhead Press - 24kgx10x5

Alternated with:

Strict Medium-Grip Pulldowns - 10x5

[Pingleton]

Wednesday, December 9

Kettlebell Swings (to warm up) - 24kgx12x3

Medium-Grip Hang Snatch (minimum dip at catch) - 115x5x2, 135x3, 155x3x5, 165x2x3

Back Squat (100% raw, ATG, controlled eccentric) - 135x5, 185x5, 225x5, 275x5, 295x5, 315x5, 335x5

A couple of sets of Jacks

[Pingleton]

Saturday, December 12

Spontaneous 1RM test with no preparation for demonstration purposes:

Narrow-Grip Incline Bench Press (around 13", 4010 tempo) - worked up to 220x1 - left it at that because of tender right shoulder (not delt)

[Pingleton]

Sunday, December 13

Another test for demonstration purposes:

Narrrow-Grip Flat Bench Press (around 13", 4010 tempo) - worked up to 235x1 and left it at that because of tender right shoulder (not delt)

Also did some "Trap 3" work and some dumbbell external rotations. I need to start hitting this stuff hard and regularly.

[Pingleton]

Monday, December 14

Medium-Grip Hang Snatch (36" grip, minimum dip at catch) - 115x5x2, 135x3x2, 155x3x2, 165x2x10

Seated Cable Row - 8-10x4

Medium-Wide Grip Lat Pulldowns - 8-10x4

Kettlebell Swings (full ROM, very dynamic) - 32kgx12x3

Twisting Jacks - 2 sets to failure

A couple of sets of Jacks

[Pingleton]

Wednesday, December 16

Medium-Grip Hang Snatch (36" grip, minimum dip at catch) - 115x5x2, 135x3x2, 155x2x2, 165x2x5

Incline Dumbbell Bench Press (4-1-1-1 tempo) - 50x12, 60x8, 70x8, 75x6x4

Alternated with:

2 sets of neutral-grip pulldowns, then 5 sets of neutral grip chins x 4 reps (4-0-2-2 tempo)

Standing One Arm Dumbbell Press - 55x9x4

Alternated with wide-grip pulldowns (4-2-1-0 tempo)

[Pingleton]

Thursday, December 17

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x5, 90x3, 100x3, 110x3x6

That's it...

[Pingleton]

Friday, December 18

Front Squats (100% raw, ATG, in kg): 60x5x2, 80x5, 100x3, 120x3, 130x3x6

[Pingleton]

Sunday, December 20

Hang Cleans (minimal dip at catch, in kg) - 60x5x2, 80x5, 90x3, 100x3, 110x3x2 (very easy), 115x2, 120x1 (no problem at all), 110x3x5

Late night at a Christmas party last night, so I did not feel like pushing things today, or doing a long workout.