The Shot Put Blues

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