6/2/11 - presses + throws

training

incline bench- 275x3, 285x3x3, 225x8 x2

strict OHP- 225x3x3, 135x12

db rows- 120x10x5

close grip press- 275x4x3, 225x8x2

db side raises

cable face pulls

cable flyes

single arm OH tri ext

+core work = lying leg raises, cable twists

kept things light on the main presses, trying to stay quick and explosive, felt really good. added some hypertrophy stuff there at the end, nothing too serious. session took approx ~70mins, had a good pace and kept the heartrate up.

PM throws training

• 16# stone x 4-5 standing & 4-5 south african
• 30# WFD x 10 cast & drop drills, x 5 single spin, x 5 double spin
• 16# sheaf x 4-5
• 42# WOB x 6-8

great throws session, focused on keeping a tight arch for my breamar which helped keep my hips behind the stone so I can utilize my block, also focused on keeping the feet fast and knees in close on the turn, this is coming together nicely. cast and drop drills are helping fix my cast, my high and low points are where they need to be, now I'm just going through the motions slowly to get that muscle memory working. WOB felt pretty good too, I'm tring to really reach back then dip deep and get into triple ext as fast as possible.. everything is coming along nicely, will throw again saturday.

macros = 52f / 271c / 273p = 2700cals w/ ~125g carbs preWO

weight is definitely dropping, was 282 this evening with shoes on.. next official weigh-in is this tuesday.