The Shot Put Blues

Vet Thrower

Today: Gym (conditioning)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 148m

Work block - 15 minutes
Pull up (green and purple band) x 5
One hand DB dead lift (25k) x 5 each side
DB shoulder press (15k) x 5 each side
10 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 136m

Work block - 15 minutes
Goblet squats (25k) x 10
Press Ups x 10
Incline Rows x 10
6 rounds

Vet Thrower

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
55 x 8
65 x 8
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

Single Leg RDL
45 x 8 (2 x 22.5k DBs)
45 x 8
45 x 8
45 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 1.25k
3 rounds

Chin up
Green band: 2 x 8
Purple band: 5 x 5

Push Press
35 x 8
37.5 x 8
37.5 x 8
37.5 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
20 x 12
25 x 12
25 x 12
25 x 12

Ratios this week
Hip : Quad 2.05 to 1
Pull : Push 2.00 to 1

Vet Thrower

Today: Gym (strength)

Mobility & stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
95 x 8
110 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Loaded side bridging (10k plate)
3 x 30 seconds per side

Bench Press
30 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

BB Row
80 x 8
80 x 8
80 x 8
80 x 8

Bosu ball bridging (with feet on vibrating plate)
3 x 45 seconds

EZ Bar Curls
32 x 12
32 x 12
32 x 12
32 x 12

Vet Thrower

Today: Gym (conditioning)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 145m

Work block - 15 minutes
Box jump x 5
Push up x 5
Neutral Grip Pull up (green and purple band) x 5
12 rounds

HIIT - 10 minutes
Rower
30 seconds on / 30 seconds rest x 10
Averaged 138m

Work block - 15 minutes
Potato sack squats (25k) x 10
Push press (20k) x 10
Incline Rows x 10
10 rounds

Vet Thrower

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
60 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Single Leg RDL
50 x 8 (2 x 25k DBs)
50 x 8
50 x 8
50 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8, 5 x 5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Ratios this week
Hip : Quad 2.05 to 1
Pull : Push 1.96 to 1

Vet Thrower

Got back to throws training on Sunday, and had a webcam coaching session.

Stand drills and stands. Pivot still working ok. Left arm needs to work independently of right, and pull needs to be more linear.

Pivot drill and pivots. Same thing. Pivot working well, but greater trust in the left arm and patience required.

Line drill. Drills only. Need to work on getting right leg around left, and picking up the left, instead of pushing off it. Also moving into right pivot. And patience.

Endurance / work capacity is not great. I probably did no more than 20 or 30 throws in total and my hand / wrist was getting sore. This comes back quickly enough though.

Vet Thrower

Today: Gym (strength)

Mobility & stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
110 x 8
125 x 8
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Loaded side bridging (10k plate)
3 x 30 seconds per side

Bench Press
40 x 8
45 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

BB Row
85 x 8
85 x 8
85 x 8
85 x 8

Bosu ball bridging (with feet on vibrating plate)
3 x 45 seconds

EZ Bar Curls
32 x 12
32 x 12
32 x 12
32 x 12

Vet Thrower

Last Friday: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
70 x 8
80 x 8
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

Single Leg RDL
55 x 8
55 x 8
55 x 8
55 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8
No band 5 x 2
Purple band 3 x 5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Last Saturday : throws training / coaching.

Am in the bucket, leading to a weakened block. Foot positioning in stand corrected.

Also in the bucket during right pivot due to foot positioning too close to the right.

Need to think of block coming from the spine.

In line drill, need to come off left as soon as right leg passes it - when COG is moving.

Vet Thrower

Today: Gym (strength)

Mobility & stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
120 x 8
140 x 8
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Loaded side bridging (15k plate)
3 x 30 seconds per side

Bench Press
45 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

BB Row
90 x 8
90 x 8
90 x 8
90 x 8

Bosu ball bridging (with feet on vibrating plate)
3 x 45 seconds

EZ Bar Curls
32 x 12
32 x 12
32 x 12
32 x 12

Vet Thrower

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
80 x 8
90 x 8
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Single Leg RDL
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8
No band 5 x 3
Purple band 2 x 5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Hip : Quad ratio this week - 2.01 to 1
Pull : Push - 1.88 to 1

Vet Thrower

Yesterday: Coaching / throwing

Stands - Need to focus on more linear block. And patience with the right hand

Right pivot - More patience. Get lower

Line drill - Wider right leg required

Full throws - Not using left arm / pivot. Need to get more aggressive.

Vet Thrower

Today: Gym (strength)

Mobility & stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Trap Bar Dead Lift
135 x 8
155 x 8
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Loaded side bridging (20k plate)
3 x 30 seconds per side

Bench Press
50 x 8
55 x 8
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

BB Row
95 x 8
95 x 8
95 x 8
95 x 8

Bosu ball bridging (with feet on vibrating plate)
3 x 45 seconds

EZ Bar Curls
34.5 x 12
34.5 x 12
34.5 x 12
34.5 x 8, 3, 1

Vet Thrower

Yesterday: Drills and throws

Stand - some improvement in keeping right side back. More needed.
Right pivot - as above
Line drill - better use of right leg. Need to come off left earlier and stay down.
Full throws - Need to keep upper body back more. More patience needed

Vet Thrower

Yesterday: Drills and throws

Stands
Right pivots
Line drills
Full throws

Same areas to focus on. Right leg is improving. Need more patience with right side

Vet Thrower

Today: Gym (strength)

Mobility and stability
Doorway squat sits - 10
Scap Inverted Rows - 10
Aeroplanes - 5 per side
Scap overhead shrug - 10
Hip pop - 10
Band dislocates - 10
Over and Unders - 5 per side
3 rounds

Front Squat
90 x 8
100 x 8
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Single Leg RDL
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting (bridge position)
4 x 2.5k & 4 x 5k
3 rounds

Chin up
Purple Band 2 x 8
No band 10 x 3 attempts. More like 10 x 2.5

Push Press
40 x 8
40 x 8
40 x 8
40 x 8

Hanging Leg Raise
3 x 10

Plate Extensions
25 x 12
25 x 12
25 x 12
25 x 12

Hip : Quad ratio this week - 2.00 to 1
Pull : Push - 1.88 to 1

Vet Thrower

Yesterday: Throws and coaching.

More patience with right side required. Some improvements in line drill and full throws. Need to keep right side on the right for as long as possible.

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Box squats
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Single Leg Dead Lifts
60 x 8
60 x 8
60 x 8
60 x 8

DB Sit Ups
3 x 20 with 2 x 5k DBs

Incline DB Bench Press
30 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

DB Row
60 x 8 (2 x 30k DBs)
60 x 8
60 x 8
60 x 8

DB Windmills
3 x 10 each side with 10k DB

Alternating DB curls
15s x 12
15s x 12
15s x 12
15s x 12

Vet Thrower

Yesterday: Drills and throws

Stands & Right pivots - right arm and upper body staying back more. Need to make block more linear

Line drills - wider right leg needed. Right side needs to stay back more.

Full throws - getting good speed out of right leg. Need to pick up left quicker and improve balance in centre of circle

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Straight bar dead lifts
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Plate shifting
3 rounds - 4 x 5 / 4 x 2.5

Pull up
Green band: 2 x 8
Purple band: 5 x 5

Military press
35 x 8
35 x 8
35 x 8
35 x 8

Plate rotations
3 x 10 each side with 20k plate

Tricep extensions
25k DB x 12
25k DB x 12
25k DB x 12
25k DB x 12

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Straight Bar Dead Lifts
100 x 8
120 x 8
130 x 5
140 x 5
150 x 5

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Plate shifting
4 x 5k, 4 x 2.5k
3 rounds

Incline DB Bench Press
35 x 8
45 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

DB Row
70 x 8 (2 x 35k DBs)
70 x 8
70 x 8
70 x 8

DB Windmills
3 x 10 each side with 10k DB

Alternating DB curls
15s x 12
15s x 12
15s x 12
15s x 12

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Box Squats
100 x 8
120 x 8
130 x 5
140 x 5
150 x 5

One Leg Dead Lift
70 x 8
70 x 8
70 x 8
70 x 8

DB sit ups
3 x 20 with 5k DBs. Done on incline

Pull up
Purple band: 2 x 8, 5 x 5

Military press
37.5 x 8
37.5 x 8
37.5 x 8
37.5 x 8

Plate rotations
3 x 10 each side with 20k plate

Tricep extensions
30k DB x 12
30k DB x 12
30k DB x 12
30k DB x 12

Vet Thrower

This morning: drills, throws, coaching.

Stands: Big improvement in use of pivot and pull
Right pivot: some dilution. Balance over right foot could improve.
Line drill: Wider right leg needed
Full throws: More patience out of the back. Ensure to fully complete pivot and pull in centre of ring, and stay patient with the ball.

Competition tomorrow.

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Straight Bar Dead Lifts
100 x 8
130 x 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Reverse Hypers
20 x 8
20 x 8
20 x 8
20 x 8

Plate shifting
4 x 5k, 4 x 2.5k
3 rounds

Incline DB Bench Press
40 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

DB Row
80 x 8 (2 x 40k DBs)
80 x 8
80 x 8
80 x 8

DB Windmills
3 x 10 each side with 10k DB

Alternating DB curls
17.5s x 12
17.5s x 12
17.5s x 8
17.5s x 8
17.5s x 8

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Box Squats
100 x 8
130 x 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

One Leg Dead Lift
80 x 8
80 x 8
80 x 8
80 x 8

DB sit ups
3 x 20 with 5k DBs. Done on incline

Pull up
Purple band: 2 x 8
No band: 4 x 3
Purple band: 3 x 5

Military press
40 x 8
40 x 8
40 x 8
40 x 8

Plate rotations
3 x 10 each side with 10k plate

Tricep extensions
25k DB x 12
25k DB x 12
25k DB x 12
25k DB x 12

Vet Thrower

Today: Gym (strength)

Mobility and Stability
Reverse Lunge Walk: 10
Scap Push-ups: 10
Leg Swings: 5 per side
Scap Pull-ups: 10
Fire hydrants: 5 per side
YTWs: 5 each
Hurdle steps: 5 per side
3 rounds

Straight Bar Dead Lifts
100 x 8
130 x 8
160 x 3
Pulled right hamstring on first of these, but finished set. Walked around, tried some stretches etc.
170 x 1
Felt hamstring ping on this. Could probably have kept going but decided to be smart, and cut session short. Left dead lifts there and just did main upper body exercise.

Incline DB Bench Press
45 x 8
55 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Had been doing some extra mobility stuff in the evenings, including sitting in the bottom of a squat position for several minutes at a time, and had a bit of soreness in right knee this morning. Then right hamstring went. Could be connected somehow? Increasing range of motion without increasing strength at that ROM or something.

Oregano_State

Be careful with the hamstring. Mine is still at me 3 months after I initially pulled it because I didn't let it heal properly before trying to train on it. Almost back now, but it has been annoying.

Vet Thrower

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

Goblet Squat
30 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

DB Romanian Dead Lift
60 x 8
60 x 8
60 x 8
60 x 8

GHR sit up
3 x 10 with 10k plate

Bench Press
40 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Inverted Row
4 x 8

Weighted side bridge
3 x 45sec per side with 10k plate

Concentration curl
15 x 12
15 x 12
15 x 8
12.5 x 8

Vet Thrower

Oregano_State wrote: »

Be careful with the hamstring. Mine is still at me 3 months after I initially pulled it because I didn't let it heal properly before trying to train on it. Almost back now, but it has been annoying.

Thanks. Going to do an easy month lower body wise, just to get some blood flowing through it. My wife is a physio so I'm being well supervised!

Vet Thrower

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

1 leg Box Squat
Bodyweight x 8
5k x 8
7.5k x 5
7.5k x 5
7.5k x 5
7.5k x 5
7.5k x 5

Glute Ham Raise
10 x 8
10 x 8
10 x 8
10 x 8

Bridging
3 x 60sec. Elbows on Bosu ball, feet on Vibroplate

Neutral Grip Pull Up
Green band: 2 x 8
Purple band: 5 x 5

Blast strap press ups
4 x 8

Med Ball Russian Twists
3 x 20 with 4k ball

Plate extensions
20 x 12
20 x 12
25 x 12
25 x 12

Vet Thrower

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

Goblet Squat
35 x 8
45 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

DB Romanian Dead Lift
70 x 8
70 x 8
70 x 8
70 x 8

GHR sit up
3 x 20 unweighted

Bench Press
50 x 8
60 x 8
70 x 5
70 x 5
70 x 5

Inverted Row
4 x 8

Weighted side bridge
3 x 30 sec per side with 15k plate

Concentration curl
15 x 12
15 x 12
15 x 12
15 x 12

Vet Thrower

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

1 leg Box Squat
Bodyweight x 8
5k x 8
10k x 5
10k x 5
10k x 5
10k x 5
10k x 5

Glute Ham Raise
Purple band x 8
Purple band x 8
Purple band x 8
Purple band x 8

Bridging
3 x 60sec. Elbows on Bosu ball, feet on Vibroplate

Neutral Grip Pull Up
Green & Purple band: 8
Green band: 8
Unassisted: 2 x 5
Purple band: 3 x 5

Blast strap press ups
4 x 8

Med Ball Russian Twists
3 x 20 with 4k ball

Plate extensions
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

Goblet Squat
40 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

DB Romanian Dead Lift
80 x 8
80 x 8
80 x 8
80 x 8

GHR sit up
3 x 20 unweighted

Bench Press
60 x 8
70 x 8
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Inverted Row
4 x 8

Weighted side bridge
3 x 30 sec per side with 15k plate

Concentration curl
15 x 12
15 x 12
15 x 12
15 x 12

Vet Thrower

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

1 leg Box Squat
Bodyweight x 8
5k x 8
10k x 5
10k x 5
10k x 5
10k x 5
10k x 5

Glute Ham Raise
Green band x 8
10k plate x 8
10k plate x 8
Purple band x 8

Bridging
3 x 60sec. Elbows on Bosu ball, feet on Vibroplate

Neutral Grip Pull Up
Green & Purple band: 8
Green band: 8
Unassisted: 5 x 5

Blast strap press ups
4 x 8

Med Ball Russian Twists
3 x 20 with 4k ball

Plate extensions
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

Goblet Squat
40 x 8
50 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

DB Romanian Dead Lift
80 x 8
80 x 8
80 x 8
80 x 8

GHR sit up
3 x 20 unweighted

Bench Press
50 x 8
65 x 8
80 x 3
90 x 3
100 x 3
105 x 1
110 x 1

Inverted Row
4 x 8

Weighted side bridge
3 x 30 sec per side with 15k plate

Concentration curl
20 x 12
20 x 12
15 x 12
15 x 12

Vet Thrower

Today:

Mobility & Stability
Sumo Walk: 10
Scap Overhead Shrug: 10
Hamstring Walk: 10
Horizontal Band Pull-Apart: 10
Quad Walk: 10
Vertical Band Pull-Apart: 10
Overhead Squat w/ band: 10

1 leg Box Squat
Bodyweight x 8
5k x 8
10k x 5
10k x 5
10k x 5
15k x 5
20k x 5

Glute Ham Raise
15k x 8
15k x 8
15k x 8
15k x 8

Bridging
3 x 60sec. Elbows on Bosu ball, feet on Vibroplate

Neutral Grip Pull Up
Green & Purple band: 8
Green band: 8
Unassisted: 3 x 5
+ 3kg: 1 x 5
+ 5kg: 1 x 5

Blast strap press ups
4 x 8

Med Ball Russian Twists
3 x 20 with 5k ball

Plate extensions
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Overs and Unders: 5 each side
Band Dislocates: 10
Hurdle Steps: 5 each side

Dead Lift
100 x 8
120 x 8
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Step Ups
15k DBs x 8
15k DBs x 8
15k DBs x 8
15k DBs x 8

DB Side Bends
15k DBs x 20 per side
15k DBs x 20 per side
15k DBs x 20 per side

Bench Press
50 x 8
60 x 8
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Inverted rows
4 x 8

45 degree back extensions
3 x 20

DB Curls
15k DBs x 12
15k DBs x 12
15k DBs x 12
15k DBs x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Overs and Unders: 5 each side
Band Dislocates: 10
Hurdle Steps: 5 each side

Hang Clean Press
20 x 8
40 x 8
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Glute Ham Raise
15 x 8
15 x 8
15 x 8
15 x 8

Med Ball Toss
5 x 20
5 x 20
5 x 20

Pull Ups
Green & Purple x 8
Green x 8
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5

Elevated Push ups (feet on box)
4 x 8

Weighted Bridge
3 x 60 seconds with 15k plate

Overhead Plate Extension
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Overs and Unders: 5 each side
Band Dislocates: 10
Hurdle Steps: 5 each side

Dead Lift
120 x 8
130 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Step Ups
15k DBs x 8
15k DBs x 8
15k DBs x 8
15k DBs x 8

DB Side Bends
15k DBs x 20 per side
15k DBs x 20 per side
15k DBs x 20 per side

Bench Press
55 x 8
65 x 8
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

Inverted rows
4 x 8

45 degree back extensions
3 x 20

DB Curls
17.5k DBs x 12
17.5k DBs x 12
17.5k DBs x 12
17.5k DBs x 8
17.5k DBs x 4

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Overs and Unders: 5 each side
Band Dislocates: 10
Hurdle Steps: 5 each side

Hang Clean Press
30 x 8
45 x 8
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

Glute Ham Raise
15 x 8
15 x 8
15 x 8
15 x 8

Med Ball Toss
5 x 20
5 x 20
5 x 20

Pull Ups
Green & Purple x 8
Green x 8
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5

Elevated Push ups (feet on box)
4 x 8

Weighted Bridge
3 x 60 seconds with 15k plate

Overhead Plate Extension
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Overs and Unders: 5 each side
Band Dislocates: 10
Hurdle Steps: 5 each side

Dead Lift
120 x 8
130 x 8
140 x 5
150 x 5
160 x 5

Step Ups
20k DBs x 8
20k DBs x 8
20k DBs x 8
20k DBs x 8

DB Side Bends
20k DBs x 20 per side
20k DBs x 20 per side
20k DBs x 20 per side

Bench Press
50 x 8
60 x 8
70 x 5
80 x 5
90 x 5

Inverted rows
4 x 8

45 degree back extensions
3 x 20

DB Curls
20k DBs x 12
20k DBs x 12
20k DBs x 12
20k DBs x 10 & 2

Vet Thrower

Today (Had to get in and out quick)

Hang Clean Press
30 x 8
45 x 8
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Pull Ups
Green & Purple x 8
Green x 8
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5

Vet Thrower

Today:

Nursing pulled calf from playing rugby, and shoulder pain as a result of getting shots.

Mobility & Stability
Horizontal Band Face Pulls: 10
Scap Push ups: 10
Band Dislocates: 10

Dead Lift
120 x 8
140 x 8
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Step Ups
Not done due to calf

DB Side Bends
22.5k DBs x 20 per side
22.5k DBs x 20 per side
22.5k DBs x 20 per side

Bench Press
60 x 8
75 x 8
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

Inverted rows
4 x 8

45 degree back extensions
3 x 20

DB Curls
Kept it light due to shoulder
7.5 x 12
10 x 12
12.5 x 12
12.5 x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Horizontal Band Face Pulls: 10
Leg Swings: 5 each side
Scap Push ups: 10
Band Dislocates: 10

Hang Clean Press
40 x 8
55 x 8
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5

Glute Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8

Med Ball Toss
10 x 20
10 x 20
10 x 20

Pull Ups
Green & Purple x 8
Green x 8
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5
Unassisted x 5

Elevated Push ups (feet on box)
4 x 8

Weighted Bridge
3 x 60 seconds with 20k plate

Overhead Plate Extension
25 x 12
25 x 12
25 x 12
25 x 12

Vet Thrower

Today:

Mobility & Stability
Reverse Lunges: 5 each side
Leg Swings: 5 each side
Scap Push ups: 10


Dead Lift
120 x 8
140 x 8
160 x 3
170 x 3
180 x 3
190 x 1
200 x 1

Unless otherwise noted, all dead lifts are beltless, and double overhand, using hook grip, so above is a PR of sorts.

DB Side Bends
17.5k DBs x 20 per side
17.5k DBs x 20 per side
17.5k DBs x 20 per side

Bench Press
60 x 8
75 x 8
90 x 3
100 x 3
110 x 3
115 x 1
120 x 1

Inverted rows
4 x 8

45 degree back extensions
3 x 20

DB Curls
17.5k DBs x 12
17.5k DBs x 12
17.5k DBs x 8
17.5k DBs x 4
12.5k DBs x 8
8k DBs x 8

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Dead Lift
120 x 8
140 x 8
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Elevated split lunge
20 x 8
30 x 8
40 x 8
50 x 8

Hanging leg raises
3 x 20 (had to break some sets up)

Bench Press
60 x 8
70 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Unsupported rows
60 x 8
60 x 8
60 x 8
60 x 8

Plate shifting
4 x 5k & 4 x 2.5k
3 sets

EZ bar curls
27 x 12
27 x 12
27 x 12
27 x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Box Squat
100 x 8
120 x 8
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Single Leg Dead Lift
60 x 8
60 x 8
60 x 8
60 x 8

Russian Twists
3 x 20 with 5k plate

Chin Ups
Green & Purple Band x 8
Green Band x 8
Unweighted x 5
Unweighted x 5
Unweighted x 5
Unweighted x 5
Unweighted x 5

Speed Bench Press
20 x 8
40 x 8
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3
60 x 3

45 degree back extensions
3 x 20

Seated DB Power Cleans
10 x 12
10 x 12
10 x 12
10 x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Dead Lift
120 x 8
140 x 8
150 x 5
160 x 5
170 x 5

Elevated split squat
20 x 8
30 x 8
40 x 8
50 x 8

Hanging leg raises
2 x 20
2 x 10

Bench Press
60 x 8
70 x 8
80 x 5
90 x 5
100 x 5

Unsupported rows
70 x 8
70 x 8
70 x 8
70 x 8

Plate shifting
4 x 5k & 4 x 2.5k
3 sets

Rolling tricep extension
27 x 12
27 x 12
27 x 12
27 x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Box Squat
100 x 8
120 x 8
140 x 5
150 x 5
160 x 5

Single Leg Dead Lift
60 x 8
60 x 8
60 x 8
60 x 8

Russian Twists
3 x 20 with 10k plate

Chin Ups
Green & Purple Band x 8
Green Band x 8
Unweighted x 5
+5kg x 5
+ 10kg x 1
+ 5kg x 3
+ 5kg x 3
Used dips belt to add weight and found this much harder than holding a DB between my feet for some reason

Speed Bench Press
50 x 8
60 x 8
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

45 degree back extensions
3 x 20

Seated DB Power Cleans
15 x 12
15 x 12
15 x 12
15 x 12

Vet Thrower

Today:

Mobility & Stability
Walking lunges: 5 per side
Horizontal Band Pull-aparts: 10
Sumo Walk: 10
Vertical Band Pull-aparts: 10
Hamstring walk: 10
Band dislocates: 10
Quad walk: 10
3 rounds

Dead Lift
Bar + 100kg x 8
Bar + 120kg x 8
Bar + 150kg x 3
Bar + 150kg x 3
Bar + 150kg x 3
Bar + 150kg x 3
Bar + 150kg x 3

Not sure what weight the bar was but it wasn't 20kg. Was in a hotel gym and this was all the weight they had. Had to use mixed grip due to lack of chalk.

Elevated split squat
Bar + 30 x 8
Bar + 30 x 8
Bar + 30 x 8
Bar + 30 x 8

Russian Twists
10 x 20
10 x 20
10 x 20