Day 1

Push to Four Method (thanks, John Godina).  Six sets, one minute rest, ass to calves, three second eccentric.  Goal is to fail on the fourth set, drop weight and finish out sets 5 and 6.

A. Back Squat  6 x 8  1MR

125 – 145 – 160 – 185 – 195 (6) – 185

Minute rest sucks.  Actually failed on the 5^th set, didn’t start heavy enough. But have a good idea for numbers when I repeat this workout next week.

B. Bent over rows with Axle  6 x 8  1MR

Worked up to 135 with the Apollon’s Axle.  Gotta sneak in some grip and forearm strength.

C1. Pederson’s Step ups         4 x (8 x 8)

C2. Reverse Hyper                    4 x 15

D. a few abs… had to go to Accounting class Boooooooooooooo

TRUST ME, I have completely modified my A-type training personality from super structured, must be in the weight room at a certain time, percentages out the wazoo and train when I'm tired mentality to "Eh, don't feel like it today, I'm going golfing."  There is a lot to be said about the years of experience in my training logs and hindsight is 20/20.  I push my college throwers to a high intensity program but if I sense they are nearly overtrained, I will shut it down. 

I'm trying to be smarter!  The meatball mentality sneaks in every once in a while...

Good stuff AB, keep it coming. You are truly an inspiration to us all.

My training log is full of weirdo names that are normal to me but make no connection for others reading my posts... keep the questions coming!

Parillo press is a laying straight bar tricep exercise that combines a strict 3 second eccentric skullcrusher then rolling the elbows forward into a narrow grip bench press. So the motion is 3 seconds down knuckles to forehead (hands 8-10" apart) keeping elbows pointed to the ceiling, quickly roll elbows forward to bring the bar to the chest and elbows still tight to ribcage, press up in a narrow grip.  Slow tempo is important on the eccentric to the forehead, the rolling motion and press are speedy.

I spent my afternoon putting the entire track team through the British Quad test (overhead shot, standing jump, three hop jump, and 30m sprint) for a follow-up from 6 weeks ago.  When it was time for me to get in the weight room I only had time for some dbell work before the team dinner at the buy one get one free Chinese buffet.

A1. Flat dbell press with rotation       6 x 8

             Worked up to 55’s

A2. Mixed grip pull-ups          6 x 3

             Alternated supinated, pronated and mixed grips

B1. Seated cable row to chest                            4 x 8

             Used thick bar handle

B2. Trap 3 lat raise                    4 x (8/8 x 8/8)

             Leaning over a high bench I perform a set of 8 lateral raise then a set of front raise

Oops, my thread fell off the page.  Better keep up with my training log!  I’m sure inquiring minds want to know!

Tuesday, Nov. 23

A. Bench press 6 x 8

115-125-135-145-155-165(1)

Still haven’t figured out the push to four with the bench press.  Might give it another week before I switch up my bench exercise.

B1. Standing dbell press 4 x 6

B2. Narrow supinated lat pulldown   4 x 8

Hmm… turkey day.  Gobble ‘til you wobble.

Flash forward to Saturday.  Spent most of my morning in my office and had only 45 min. before I had to head into my second job to bring in the cash-ola.

Nov. 27

A. Elevated snatch grip deads 4 x 4

Warm up 135 185-215-235-255

B. Reverse hyper

Sunday, Nov. 28

Had my first shot put practice of the year.  All 4K (couldn't find my 4.5K or my 5K) so I took a lot of stands, a couple drills and hit a few fulls.  Felt like I moved pretty well and was pleased with my throws.  I have no idea how far they were going.  Doesn't matter yet.  My athletes have their season opener this weekend, my opener will not be until January or February.

Tuesday, Nov. 30

A. Back squat 6 x 6

160-180-200-225-235 (4)-225

Really happy with my progression in my squat.  This is probably my worst lift, I always felt as if I would buckle in half if the weight got too heavy.  Building a little more confidence now.

B. Bent over row 4 x 6

145-155-165-175

C1. Pederson step ups 4 x (8 x 8)

C2. Reverse hyper 4 x 15

D. Abs out the wazoooooo

Today, December 1, 2010

A. Bench 6 x 6

125-135-145-155-165-185 (5)

Kinda gave up on the push to four system.  Will totally revamp my program next week.  I brought the chains out from the throwing field and plan on including them in the next batch of presses.

B1. Standing shoulder press 4 x (6 x 6)

B2. Low pulley single arm row 4 x (6 x 6)

C1. Ivanko bar bicep curl 4 x 8

C2. Ivanko skullcrusher 4 x 8

A little curls for the girls and tri’s for the guys never hurt anyone…

A. Back squat 6 x 6

160-180-200-225-235 (4)-225

do you mean six sets of six repetitions at 160 pounds  (36 squats)

Oh Alan.  I KNOW I should squat more but that is just plain silly. Thanks to Craig for the astute observation.

Finally got bored with my workout.  Switched it up today to include some Oly lifts and pulls.

A. Hang snatch 5 x 3

95 – 105 – 115 – 125 – 135

B.Clean grip high pull 3 x 3

             135 – 155 – 175

C1. Heel elevated front squat 3 x 6

(I will put two 25lb. plates side by side on the ground and only place my heels up on the plate.)

             115 – 125 – 135

C2. Box jumps 3 x 3

D. Reverse hyper 3 x 12

I know, Craig. I'm trying to get my act together!

Thursday (I think)

Chain bench 5 x 3 Didn't have anyone to spot me (safety first!) so went pretty conservative (155, 165, 170, 175, 180 plus 40lbs. of chain) Felt pretty good.

Incline dbell fly 4 x 8

Seated row to chest 4 x 10

Skullcrushers with chains 3 x 10

mini band pull aparts 3 x 20

Feasting the next few days back home.  Was pretty disappointed my body weight is teetering at 170lbs.  Traveling makes me shrink.  I have less control of my diet and I just don't eat enough.  New year's resolution... change my eating habits and stick to the plan I devised over the summer.  I need to say to myself "Suck it up, Buttercup" and take the time to prepare healthy food so I have no excuse when I am on the go. Shakes and bars are okay in a pinch but if I want to achieve my goals, I need to get a little more junk in the trunk.

Happy holidays, my highland friends.

Ten hour drive later I am back in Ohio after a nice break away from reality.  I was back in my office at 9am with a pile of crapola that needed attention.

Decided to squat today, figured it would either be a great idea after spending the entire day in the car yesterday or a terrible idea after spending the entire day in the car yesterday.  I'll let you know tomorrow.

A1. Low box squat  5 x 5  185-205-225-245-265

A2. Pederson step ups 5 x 6 this is where I feel the car ride, my knees are a little jacked. Stayed light with 25lb. dbells

B1.Low pin rack pulls 4 x 4 225-265-295-325

B2. Full extension glute ham raise 4 x 6

C. Reverse hyper 3 x 15

Back to the office...

Wednesday

Quick upper today, had to head back in the office for work… Bleh.

A. Wide grip bench 5 – 5 – 5 – 4 – 4

135-155-175-185-195

Popular opinion says I am benching too high on my chest and pressing with my delts.  My opinion says that I like where I have been benching for the last ten years but I will humor the so-called experts and work on a lower touch point with a bigger arch.  Eh, it was okay.  I still argue the angle of release for the shot is nowhere near my sternum so suck a duck.

B1. Standing behind the neck press  3 x 10

B2. Mixed grip pull-ups  3 x 3

C1. Shoulder prehab lat raise 3 x 8

C2. 1 ¼ incline bicep curl  3 x 8

You got it, Peter.  I am really thankful for the suggestions, I would like to bump up my bench numbers but I agree the inital movement of a low bench doesn't translate well to the stone/shot throw.  I typically work on my incline press, it is closer to the angle of release.

I love to learn and willing to try new things... who knows, maybe I will pick up on the next best thing in my training.

Thanks for the BOLD highlighting, Alan!  I believe there is a functional balance between the incline and flat bench in connection with the stone throw.  I have heard the incline max should not be less than 40% of your flat bench max but other than that, I like to rotate my main upper exercise to keep up the spice in the weight room... if ya know what I mean wink wink.

Sarah-the push to four method is a workout I did a few years ago.  It is always 6 sets but can vary from 10, 8, 6 or so reps.  The method can be in a pressing movement (benching), squatting, or deadlift.  I had a three day split with one of the exercises as the main lift of the day and used a trap bar for deads.  Anyhoo, the method basically makes you push to failure every workout.  Not necessarily the greatest plan for inseason training but great when you are developing GPP or basic strength in a preseason capacity it rocks.  Let's say you are benching for the day.  For this example, you have 6 x 8 (six sets of eight reps).  Pick a weight you can complete for 8 reps on set 1.  Increase the weight for set 2 and set 3 but it is important you are able to complete all reps in the first 3 sets.  The fourth set is key, you want to plan ahead and pick a weight that you may get 8 reps but will most likely hit 5 or 6.  So once you fail at set four, you can drop the weight and attempt sets 5 and 6 for the full eight reps.

Push to four-work to failure on set four, drop the weight and finish out the sets.  I started out with only a minute rest between exercises and I was winded by set 3.  Rest time can be adjusted with the intensity of the workout.

Tough to do by yourself.  You never know when you might need a spot. 

Oh that sneaky Ed!  He has best ideas!

Today was a good day.  I have been seeing my oncologist for the last seven years, every three or four months. I think he schedules such frequent visits because I am a ray of sunshine and in his profession, you don’t see a lot of joy.  He finally let me loose after he said my latest cat scan was “no change” (I will always have a mass of scar tissue in my chest that we keep an eye on) and I don’t have to go back for 6 WHOLE MONTHS!  Well, it is a big deal to me!

Drove back to Tiffin, dealt with some crazy weight room equipment then finally got to my workout.

A. Squat to bench  5 x 5

Warm up 135

195 – 215 – 235 – 255 – 275 (3) I probably could have finished out my last set but I was by myself again.

B. Progressive range cleans 4 x 3

135 – 155 – 175 – 195

I was super happy with these.  I have not done a full clean in a while so why not today?  My progressive range starts at the hang, below the knee and finishes from the floor.  I am interested to hear why others choose to start at the floor and ascend?

{Insert provoking conversation here}

C1. Pederson step ups  4 x (8 x 8)

C2. Glute ham full extension 4 x 8

D. Reverse hyper

Decided to include the incline press I keep raving about…

A. Incline press   8 – 6 – 6 – 4 – 2

             115 – 125 - 135 – 155 – 165

B1. Single arm dbell floor press 4 x (8 x 8)        40 - 45 - 50 - 55

B2. One arm row 4 x (8 x 8)        45- 50 - 55- 60

C1. Dbell tricep 3 x 10                 20 - 25- 30

C2. Zottman curl 3 x 8                  20 - 20 - 20

Hi Sarah-

Stand throws is essentially the Braemar stone throw.  I usually warm up with a few of these before drills and full throws.  My favorite drill is the double hop.  I am a glider which means I start in the back of the circle (trig) and push back into my power postion and throw.  The double hop is two glides in one throw.  I use it to work on my right foot drive and keep my shoulders back while moving.  Begin in the start position, push back off right foot, land, quickly push off again, land with both feet in power position and throw.  Hop, hop, throw.

Signing day tomorrow for track and cross country kids.   I have ten more Letter of Intents to process but I will catch alll y'all up on what I have been doing the last few weeks.

Competed in Orlando January 16 with a bunch of enthusiastic ladies  including Kate Mason and her west coast alter ego, Kate Burton.  Great day for throwing... I was a bit frustrated with my throws, the only events that felt decent was the caber and the stone.  I can tell my shot put training is going well. 56+ with a light stone made me smile.  I grumbled at the rest of the events. I know it is January (now February) but it was a definite reminder that I need to suck it up and throw in the snow.  I went out and threw on Sunday 1/30.

28 wfd

6 x one turn, 12 x full throws- no tape for distance but my only goal of working on my inital drive in the first turn without eating up a bunch of the trig minimized my fouling.

28 wob

3 x left hand, 8 x right hand standing-no stands or bar so who knows how high it was going.  I just worked on a long patient pull and finesse on the finish.

Lifting

A.  Box cleans  5 x 3  working up to 190lbs.

B.  Back squats 5 x 3   working up to 260lbs.

C1.  Single leg dbell RDl 4 x (6 x 6)

C2.  Low cable pull-through 4 x 10

D. Reverse hyper 3 x 12

We had another 6-8" of snow dumped on us again today so campus is closed and classes are cancelled for tomorrow.  I might have a chance to take my shovel out to the field and dig myself a trig.

Lifting:

A.  Flat bench  4 x 4  155 - 175 - 200 - 210 (3)

B.  Two board bench  2 x 4   215 - 225

C1. One arm row   4 x 8

C2. Lean away lat raise  4 x (8 x 8)

D1. Weighted dips  3 x 6    BW+20lbs.

D2. Mixed grip pullups  3 x 6

E. strech-extravaganza

I was encouraged if not forced to enter the shot put in the open track meet this Friday.  I have no idea what kind of performance I will have but I need to get back in the competitive mode.  I entered myself at 16.50m so anything under 54' will be the opposite of good.  Hopefully I can get some throws in tomorrow...

Wednesday

A.    Power snatch

2 x 3    95 – 115

2 x 2    135 – 145 (1)

3 x 1    145(miss) – 145(miss) – 145 (solid catch)

First day back to the full power snatch.  Pulls were a little screwy at 145lbs. but I was determined to complete a solid lift.  The last pull was probably my best of the day.

B.     Speed hang snatch

3 x 3    115 – 115 – 125

This would be a great time for a Tendo.  It’s on my wishlist.  I felt as though I was moving the bar really well and would be interested to see what my bar speed was.

C.     Front Squat with mini bands

5 x 3    95lbs. with yellow bands

Light and quick

D.    Reverse Hyper

3 x 15

Alan H wrote: Hop Hop throw. OK, Miz A. Gonna try that drill tomorrow. Let's see if I can do it quickly and still stay down.

Number one issue is the tendency to open up the left hip in anticipation for the throw.  Try to push back with your buttcheeks moving toward the sector.  If you keep your left knee turned down towards the ground your hips will stay closed.

YMCA was closed due to the snow storm yesterday so I had to wait until today to throw some shot to prepare for the meet tomorrow.

2 x overhead

4 x stand throws 4.5K

2 x double hop 4.5K

5 x full throw 4.5K   range 47-49’ high of 50’

6 x full throws 8lb.  range 56-58 high of 59+

Tried to keep the workout short, but it took me a while to get into the rhythm of the throw.  I have a number in mind for tomorrow but I like to keep it a secret.

A.    Waiter jumps with 10K   3 x 4

B.     Speed bench   6 x 3  125lbs.

C.     Abs

Quick and light in the weight room today. 

Friday night’s comp went pretty well.  I am happy I got back into a competition, I definitely felt a little rusty.  However, I don’t think I planned this event properly, I had 16 athletes competing at the same time and felt like my focus was not on me at all.  One thing I have learned over the years is the importance of being selfish when competing.  My workout from Thursday went really well and I am not used to throwing so hard the day before a comp.  So I’m content with 16.42m in the meet.  I entered myself at 16.50m so a few centimeters short is okay I guess.  This week I am going to Grand Valley State University in Michigan for a big meet-I will only be throwing with one of my athletes so it will be more manageable to be focused.  I am entered at 17.00m.  Bring it.

Sunday workout-had to throw on a parking lot, my field driveway has not been plowed and I couldn’t get in the complex.

28WFD

4 x one turn

8 x full throw

Worked on the rhythm of the throw.  I slowed down the first turn and concentrated on my foot placement.  I am still over driving the first turn and darting across the trig.

28WFH

Standing

2 x left hand

6 x right hand

6 x Spinning

Just need to get back into this.

A.    Box cleans  4 x 3   2 x 2

B.     Back Squat  5 x 3  1 x 6

C1.  Inverted hamstring RDL

C2.  Low cable pull through

D.  Reverse hyper

E. extra stretching

16.42m (53'10.50")

http://www.youtube.com/watch?v=zxPY2Ej6FcM - http://www.youtube.com/watch?v=zxPY2Ej6FcM

Hey Alan, if I remember my Flip I will film a couple of double hop drills so you can get a better visual of what I am doing!  Pretty cool you are developing an eye for technique now.  I have watched my video over and over and I'm not happy with my left side.  I follow my left toe and 9 times out of 10 it lands open and halfway up the inside of the toeboard.  I need to work for a left toe down to the ring if I am going to keep my left hip closed longer.

Today's workout went a little better.

2 x 5 kneeling releases with 4.5K

2 x 5 pound down

6 x stand throw 4.5K

2 x double hop 4.5K

8 x full throw 4.5K  (48-50')

6 x full throw 4K (52-53')

Didn't have the same pop as last Thursday's practice but I was working on my drive out of the back of the ring.  Moving pretty well with the feet, upper body draggin a little.

A.    Flat bench       4 x 3

185 – 195 – 205 – 215

Pretty happy with 215 for 3 reps.  I estimate I could press 230 for a single

B.     Two board bench        3 x 3

215 – 225 – 235 (2)

Fell out of the rhythm for the third rep at 235 but I will get it next time.

C1.  One arm row       4 x (8 x 8)

C2.  Lean away lat raise          4 x (8 x 8)

D1. Mixed grip chins 5 x 3

D2. Skullcrushers        10 – 8 – 6 – 6 – 4

Alan, I agree with what you are saying.  By not reversing she stays on her right leg and can apply full power through the release. If you reverse too soon, you can pick up your foot before the release and lose the last bit of power.

I am certainly not criticising her. Obviously she's extremely successful by not reversing. To me, not reversing is like a boxer not following through with a punch or a pitcher not following through with a pitch.

http://www.youtube.com/watch?v=9OEU_NTp150 - http://www.youtube.com/watch?v=9OEU_NTp150

Alan-thanks for suggesting I bring my Flip... I was not happy with my full throws today.  The left side was definitely opening up too soon and I lost the separation in my power position.  Eh, meet tomorrow.  Let's hope I got the bad ones out of my system!  Take a look at the double hop drill.  Let me know what you think.

I have been gliding for most of my career with a few attempts at the rotational throw.  Once I switched from the traditional glide (start on one foot) to the dynamic glide(both feet in the back of the ring) I definitely found a non-reverse was the best finish for me. I will occasionally hit a late reverse but the damage already has been done. 

Short lift:

Speed bench with mini band (95lbs) 6 x 3

Reactive box jumps 3 x 3 (15lbs.)

Flippin' tired. 

HellsBelle wrote: Hi Sarah- Stand throws is essentially the Braemar stone throw.  I usually warm up with a few of these before drills and full throws.  My favorite drill is the double hop.  I am a glider which means I start in the back of the circle (trig) and push back into my power postion and throw.  The double hop is two glides in one throw.  I use it to work on my right foot drive and keep my shoulders back while moving.  Begin in the start position, push back off right foot, land, quickly push off again, land with both feet in power position and throw.  Hop, hop, throw.

Thanks for the explanation!  I shall go try this. ( "

Turns out, I have every throw except my 17.13m.  Here is the best one of the bunch:

http://www.youtube.com/watch?v=jfLmUrtx8Gc&feature=player_embedded - http://www.youtube.com/watch?v=jfLmUrtx8Gc&feature=playe r_embedded

Tuesday Feb. 15

I need to become friends with ibuprofen again.

Good upper today:

A.     Flat bench      4 – 3 – 2 – 2

195 – 210 – 220 – 230 (1)

Tried 230 for a double… yup my calculations from last week were correct.  230lbs. for a single is my max right now.

B.     2 Board bench              3 x 2

225 – 235 – 245 (X)

235lbs so easy… got buried with 245 ;-(

C1. One arm row  4 x 6

C2.  Lean away lat raise    4 x (6 x 6)

D1. Mixed grip chins/pull-ups      5 x 3

D2. Skullcrushers                10 – 8 – 6 – 6 – 4

Thursday

Shot put practice

2 x dynamic front throws

4 x stand throws (4k)

2 x double hop

6 x full (4k) range 52-54’

6 x full (8lb.) 54-57’

A.    Cluster Box Snatch                   5 x [3 x 1]

Warm up 95    115 – 125 – 125 – 125 – 125

B.     Front squat with mini band     6 x 3

105 plus mini

C.     Reverse Hyper                           3 x 15

Tuesday

Strange day for training.  I’m not feeling particularly spunky right now, I know I am in need of quality sleep but I was moving pretty well with the shot put today.  This might be my last opportunity to throw until Sunday…

Shot practice

2 x overhead (4.5K)

4 x line drill with hip pop release

2 x A-drill

6 x stand throw

6 x full (8lb.) range 54-56’

6 x full (3K) range 56-59’ high of 61’2”

When I note my ranges I take out the high end and low end of the throws to keep the ‘meat’ of the practice.  My ego likes to document the longest put though. 

A.    Flat bench

Warm up        

135 x 6

165 x 4

200 x 3

220 x 2

225 x 1 miss

225 x 1 miss-I was totally crushed by 225 today. However…

B.     Two board bench

225 x 2 smoked it

235 x 2 easy

245 x 1 cake

255 x 1 silly- I decided to shut it down for the day after putting on 20lbs. from last week’s bench workout.  Funny how positioning and strong points change week to week.

C1. One arm row

C2. Mixed grip pull-ups

D. Skullcrushers

Thursday

Last chance to train before Sunday.  I leave at 8am tomorrow morning through the snowy tundra to Saginaw, Michigan for the indoor GLIAC Championships. I don’t have the best scenario for travel, I coach all day Friday and Saturday and drive to Detroit to catch my flight to PHX.  I land in PHX late Saturday but I am sure I will be able to catch a few zzz’s on the plane.  Sunday… it’s go time.

Throwing

2 x overhead 4.5k

4 x stand 4.5k

2 x line drill w/hip pop 4.5k

4 x full 4.5k

4 x full 8lb.

4 x full 3k

Didn’t really measure today, I was just happy to get some throws in.

A.    Cluster box snatch      5 x [3 x 1]

115lbs.

B.     Front squat w/mini band         4 x 3

105lbs.

C.     Speed bench w/mini band       6  x 3

115

D.    Reverse hyper 3 x 15

160lbs.

Time to pack!