The Shot Put Blues

Mobility and Stability
Clock Lunges
Hurdle steps
Aeroplanes

Dead Lift
60 x 8
80 x 8
100 x 5
120 x 5
140 x 3
160 x 3
180 x 2

Elevated Split Squat
40 x 8
40 x 8
40 x 8
40 x 8

Lateral V-Sits
3 x 10 per side

Bench
Bar x 8
40 x 8
60 x 5
70 x 5
80 x 3
90 x 3
100 x 1

Bent over BB row
40 x 8
40 x 8
40 x 8
40 x 8

Hip dips
3 x 10 per side

Hammer curls
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12

Done.

Tomorrow: Drills and throws

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

I'm 6'2 and about 105kg.

I'll be back to lighter weights again next week as I change exercises each month. I could do much more in certain lifts, but I want to avoid strength imbalances (i.e. upper body push strength becoming much greater than upper body pull strength, for example) which have been the cause of injuries before. So I'm holding back in certain areas to allow others to catch up.

In the last week of each month I up the weights a bit just to make it a bit more challenging, and to make the first week of the new program seem a bit easier by comparison.

Same again tomorrow

Done. Bit of soreness in right arm, so I had to really use the left side.

Video tomorrow

Tomorrow: weights

Mobility and stability
Walking Lunges
Scap Push Ups
Overs and Unders
Scap Pull Ups
Doorway Squat Sits
Band Dislocates
Bird Dogs

Front Squat
2 x 8
5 x 5

45 Degree Back raise (w/band)
4 x 8

GHR Sit Up
3 x 10

Pull Up
2 x 8
5 x 5

DB Bench Press
4 x 8

Seated Plate Shifting
3 sets

Band Tricep Pressdown
4 x 12

Dry stands: 2 x 10
Stands: 2 x 10
Dry Right pivot: 3 x 10
Right pivot: 3 x 10
Dry step back line drill: 5 x 10
Step back line drill: 5 x 10

Not done!

Have a lot of aches and pains at the moment, and cumulative fatigue due to not sleeping properly for the previous few nights. I figured the extra hour in bed was worth more overall. Will do it tomorrow.

Haven't been throwing as, among other reasons, my garage is being renovated - resurfacing floor, painting, wiring, etc. It should be finished by the end of this week, so will be able to get back to it then.

I've still been doing drills here and there when I get a few minutes, but nothing worth logging.

Weights this morning.

Mobility and stability
Walking Lunges
Scap Push Ups
Overs and Unders
Scap Pull Ups
Band Dislocates

Front Squat
20 x 8
50 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

45 Degree Back raise (w/band)
4 x 8. Purple band.

GHR Sit Up
3 x 10 with 5k plate

Pull Up
2 x 8. Green and purple band
5 x 5. Green band.

DB Bench Press
22.5s x 8
22.5s x 8
22.5s x 8
22.5s x 8

Seated Plate Shifting
4 x 5k & 4 x 2.5k
3 sets

Band Tricep Pressdown
4 x 12. Green band

This morning: Conditioning session in gym

Conditioning. 10 minutes
Rower - 30 seconds max effort, 30 seconds rest x 10

Work block. 15 minutes
Box jumps: 10
DB floor press (2 x 20kg): 10
Inverted rows using dip handles: 10
Lost count of rounds completed. Was around 10-12

Conditioning. 10 minutes
Sprints and carries.
1. Carry 2 x 30kg DBs along a 15m section of track, and sprint back.
2. Carry 2 x 35kg DBs along a 15m section of track, and sprint back
Repeat 1 and 2 for 10 minutes.
Lost count, but think it was between 15 and 20 iterations

Work block. 15 minutes
Single leg squats: 5 per side
Dips: 5
Assisted chins: 5
Around 8-10 rounds

Strength day tomorrow.

Finally got back to throwing this evening. Did some video work. Not as rusty as I thought. Figured out the root cause of difficulties coming out of the back. I am looking back and keeping my shoulders back which is creating oppositional forces in the centre of the circle. My hips are going one way and my shoulders are going the other way, leading to a stalemate in the middle of the circle. Instead, my hips need to lead my shoulders forward.

Also, with the second throw I took, I smashed one of my newly installed lights into a million pieces. I should have been paying more attention when the builder was telling me he was going to put it where he put it...

Mobility and stability
Walking Lunges
Scap Push Ups
Overs and Unders
Scap Pull Ups
Band Dislocates
Doorway squat sits
Bird Dogs

Front Squat
20 x 8
50 x 8
70 x 5
80 x 5
90 x 3
95 x 3
100 x 3

45 Degree Back raise (w/band)
4 x 8. Green band

GHR Sit Up
3 x 10 with 10k plate

Pull Up
2 x 8. Green and purple band
5 x 5. Green band.

DB Bench Press
25s x 8
25s x 8
25s x 8
25s x 8

Seated Plate Shifting
4 x 5k & 4 x 10k
3 sets

Band Tricep Pressdown
4 x 12. Green band

Done. Tomorrow: drills and throws

Today: Gym

Mobility and stability
Reverse Lunges
Horizontal Band Pull-Apart
Sumo Walk
Vertical Band Pull-Apart
Hamstring Walk
Band Dislocates
Quad Walk

Trap Bar Deadlift
75 x 8
105 x 8
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5


Glute Ham Raise
Bodyweight x 8
5k x 8
5k x 8
5k x 8

Med Ball Slam
3 x 20 (4k ball)

Alternate Arm Incline DB Press
20 x 8
20 x 8
20 x 8
20 x 8
25 x 5
25 x 5
25 x 5

Meant to do 2 x 8, then 5 x 5.

Unsupported Row
20s x 8
20s x 8
20s x 8
20s x 8

Side Bridging
3 x 45 seconds per side

DB Preacher Curl
10s x 12
10s x 12
10s x 12
10s x 12

Following Will Heffernan's advice in the fitness forum (seeing as I robbed my workout program from him) I calculated the total volume of my lifts as follows.

Pull:4915kg
Push: 2935kg
Ratio: 1.67 : 1

Hip dominant: 6965kg
Quad dominant: 2840kg
Ratio: 2.45 : 1

The pull : push ratio could be better, but the only way I can improve it at the moment is to reduce my push volume, which is already low enough, so I will leave it as is.

The hip : quad dominant ratio is skewed too much on the hip dominant side, but this is a bit questionable as trap bar dead lifts aren't as hip dominant as regular dead lifts. Need to up the weights in the squat anyway. Was very light today as I was just experimenting with trying to create a Safety Squat Bar substitute.

Today: Gym

Mobility and stability
Reverse Lunges
Horizontal Band Pull-Apart
Sumo Walk
Vertical Band Pull-Apart
Hamstring Walk
Band Dislocates
Quad Walk

Safety Bar Squat
(approximation using lifting straps)
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
15 x 8
15 x 8
15 x 8
15 x 8

Bridging
3 x 60 seconds (with 5k plate)

Neutral Grip Pull up
Green + Purple band: 1 x 8
Green band: 1 x 8
Purple band: 2 x 5
Green band: 3 x 5

DB Shoulder Press
15s x 8
15s x 8
15s x 8
15s x 8

Russian Med Ball Twist
3 x 20 each side. 5k med ball

Plate Extension
20 x 12
20 x 12
20 x 12
20 x 12

LB Hip : LB Quad ratio this week was 1.57 to 1, from 2.45 to 1 last week
UB Pull : UB Push ratio this week was 2.3 to 1, from 1.67 to 1 last week.
Target is 2 to 1 for both.

So I overcompensated today. Will increase next Tuesday and keep Friday the same to get in balance. This time, I'll calculate the increase in advance so that I get it right.

Today: Gym

Mobility and stability
Reverse Lunges
Horizontal Band Pull-Apart
Sumo Walk
Vertical Band Pull-Apart
Hamstring Walk
Band Dislocates
Quad Walk

Safety Bar Squat
(approximation using lifting straps)
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
30 x 8
30 x 8
30 x 8
30 x 8

Bridging
3 x 60 seconds (5k plate)

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

DB Shoulder Press
17.5s x 8
17.5s x 8
17.5s x 8
17.5s x 8

Russian Med Ball Twist
3 x 20 each side. 4k med ball

Plate Extension
20 x 12
20 x 12
20 x 12
20 x 12

LB Hip : LB Quad ratio this week was 1.95 to 1, from 1.57 to 1 last week. Happy with this.
UB Pull : UB Push ratio this week was 1.4 to 1. I miscalculated totals last week, and by increasing Alternate arm Incline DB press, made the ratio worse rather than better.

Target is 2 to 1 for both.

Today: Gym

Mobility and stability
Reverse Lunges
Horizontal Band Pull-Apart
Sumo Walk
Vertical Band Pull-Apart
Hamstring Walk
Band Dislocates
Quad Walk

Safety Bar Squat
(approximation using lifting straps)
80 x 8
100 x 8
120 x 5
120 x 5
120 x 5
120 x 5
120 x 5

Reverse Hypers
30 x 8
30 x 8
30 x 8
30 x 8

Bridging
3 x 60 seconds (5k plate)

Neutral Grip Pull up
Purple band
8, 5, 5, 5, 5, 5, 5, 3

DB Shoulder Press
17.5s x 8
17.5s x 8
17.5s x 8
17.5s x 8

Russian Med Ball Twist
3 x 20 each side. 4k med ball

Plate Extension
20 x 12
20 x 12
20 x 12
20 x 12

LB Hip : LB Quad ratio this week was 1.95 to 1, same as last week. Happy with this.
Goal this week was to improve UB Pull : UB Push ratio. It is now 1.76 to 1, up from 1.4 to 1.

Target is 2 to 1 for both.