Author Topic: Learning to Throw Heavy Things  (Read 8313 times)

Offline jediokie

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Learning to Throw Heavy Things
« on: August 20, 2013, 08:57:32 PM »
So same Jediokie, different approach to lifting. Focusing in on throwing heavy things. Did my first Highland Games on the 17th and I am addicted.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #1 on: August 20, 2013, 08:59:44 PM »
Pre-Workout
20g Whey
Creatine
L-Glutamine
BCAAs

Stretching
10 minutes

Single Arm Kettlebell Swings
30lbs x 8 reps x 4 sets per arm

Deadlift
185 x 5
225 x 5
265 x 3
345 x 3
385 x 3
425 x 4

Romanian Deadlift
225 x 6
225 x 4
225 x 4

Farmer's Walks
100lb Kettlebells x 20sec x 4 sets

Post-Workout
40g Whey
2% Milk
L-Glutamine
BCAAs

Like the swings as they help learn the position for heavy weight over bar. Talked to a lot of throwers this weekend that have change bench press for a 30 degree incline bench. Thinking about swapping. I realized two things from this competition; throwing is 95% technique and 5% strength, always wear sunblock in 100 degree Texas sun.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline Marius

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Re: Learning to Throw Heavy Things
« Reply #2 on: August 20, 2013, 09:27:56 PM »
Like the old saying goes, "Throwers throw."
TMonkey is one Bad Ass Mother Fucker.

Offline Lola

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Re: Learning to Throw Heavy Things
« Reply #3 on: August 20, 2013, 09:42:01 PM »
Nice dead lifting there!! Strong....shoulders? Swinging 30lbs...ouch.
In for kilt pics :D

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #4 on: August 20, 2013, 10:52:10 PM »
One old fat man in a kilt per your request.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #5 on: August 20, 2013, 11:14:37 PM »
8/20/2013

Daily macros

Calories - 2855 (724 under for the day)
Fat - 183g (58.59%) ~7% under for the day
Protien - 224g (31.87%) ~2% over for the day
Carbs - 53g
Fiber - 14g
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline Lola

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Re: Learning to Throw Heavy Things
« Reply #6 on: August 21, 2013, 09:49:52 AM »
One old fat man in a kilt per your request.

Very cool! Looks hot! No wonder you got burned!!!

Online FLEX

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Re: Learning to Throw Heavy Things
« Reply #7 on: August 21, 2013, 03:50:48 PM »
So same Jediokie, different approach to lifting. Focusing in on throwing heavy things. Did my first Highland Games on the 17th and I am addicted.

Very cool.

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Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #8 on: August 21, 2013, 08:16:27 PM »
8/21/2013

Rest Day
Ordered a Ballistica to help train the heavy/light weight for distance and weight over bar. Hopefully it's in by this weekend so I can get a lot of practice Saturday.

Daily Macros

3155 Calories (74 remaining)
232g Fat
172g Protein
34g Carbs
29g Fiber
A little heavier on the fat and light on the protein today. Trying to dial in the keto numbers a little more consistently.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #9 on: August 22, 2013, 08:27:18 PM »
8/22/2013

Pre-Workout
BCAA's
L-Glutimine

Stretching
10 minutes

High-Low Chop
80lb band 8 reps x 2 sets each arm

Single Arm Medicine Ball Throw
16lb ball 8 reps x 2 sets each arm

Kettlebell Sumo High-Pull
40lb 5 x 3

Bench Press
135 x 5
165 x 5
195 x 5
245 x 5
275 x 3
305 x 2 tried a third, didn't have it

Single Arm Dumbbell Row
55 x 8 x 4

Kettlebell Arnold Press
35 x 5 x 3

Back Flyes with Bands
35 x 15 x 2
80 x 15 x 1

Post Workout
Whey + 2%
BCAA's
L-Glutimine

Decent workout. Wanted to get 4 on the last set, got 2, not please but not upset. Tomorrow is Squatterday, stand by.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline Lola

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Re: Learning to Throw Heavy Things
« Reply #10 on: August 22, 2013, 08:55:46 PM »
Woot - cool workout. I see big throws soon!!!
Nice benchin too. How's the burn?

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #11 on: August 22, 2013, 11:21:59 PM »
Woot - cool workout. I see big throws soon!!!
Nice benchin too. How's the burn?

I was told today my head looked like a turtle shell. I talked to my trainer about some of these supplemental lifts tonight and they are going somewhere. Like the sumo high pulls are working into cleans which is a pretty cool. He's trying to get my form down on the parts and then add a step. I really miss my simple routine though.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #12 on: August 23, 2013, 08:43:55 PM »
8/23/2013

Pre-Workout
20g Whey
Creatine
L-Glutamine
BCAAs

Stretching
10 Minutes

Incline Pushups
10 x 2

Backward Medicine Ball Throw
35 x 5 x 3

Barbell Squat
135 x 5
165 x 5
225 x 3
285 x 5
325 x 3
365 x 4

Barbell Curl
45 x 8
65 x 8
85 x 2 << ouch

Post Workout
40g Whey
2% Milk
L-Glutamine
BCAAs

Squaterday. Not enough reps for me but I promised I'd follow the plan. Video of squats for form check coming soon. Barbell curls hurt. I can't supenate my arms that much and by the time the third set rolled around my wrists and elbows gave out from the twisting.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235

Offline Lola

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Re: Learning to Throw Heavy Things
« Reply #13 on: August 24, 2013, 10:19:15 AM »
Ouch - careful with those curls. Can you do a different kind?

Offline jediokie

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Re: Learning to Throw Heavy Things
« Reply #14 on: August 24, 2013, 06:45:59 PM »
8/24/2013

10lb standing shot put 5 throws
20lb standing shot put 7 throws
10lb standing shot put 5 throws

practice caber (16' about 65lbs)
1 failed pick
2 picks without flip
5 flips (two perfect 12:00)

Fun day was had. Going to finish out the big caber tomorrow probably.


Ouch - careful with those curls. Can you do a different kind?
The owner said he'd get me an EZ Curl bar and I can use dumbbells until then, I was trying it out again to see if I could do it.
This is all too reasonable. It will end in tears.

Current PR's
Deadlift 525
Squat 455
Bench 335
OHP 235