1/18/11 - presses

training

incline bench + doubled minis for speed- 155x3 x3sets, 175x3 x3sets, 185x3 x4sets
incline bench- 245x5, 275x3, 315x2
standing strict OHP- 185x5, 205x3, 225x4
db rows- 120x8 x4sets
CGBP- 225x6, 245x6, 265x5

NEW TRAINING!!

Monday - oly/deads

• hip/hang snatches: 5 sets 3
• weighted plyo jumps- 5 sets 5
• hang cleans (or high pulls): 3 sets 3
• deficit deadlifts against bands for speed: 8 singles with 60-70% of max bar weight
• deadlifts: work up to a near max (of the day) single, this does not mean max out

Tues - pressing

• incline bench against bands for speed: 10 triples with 60-70% of max bar weight
• incline bench (or flat bench)- 5/3/1 style
• strict OHPs or push presses (switch off every 2 weeks): 5/3/1 style
• close grip press: 3 sets of 5-8
• some form of rows: 3 sets of 5-8 reps

Wednesday - throwing

• stones/WFD

Thursday - squat

• box squats w/bands for speed: 12 sets of 2 reps with 60-70% of max bar weight
• front or back squats (switch off every 2 weeks) - 5/3/1 style
• RDL (or GM): 3 sets 5-8 reps
• pullups - 10 sets of 5 reps

Thursday evening - throwing

• open stone/hammers

Friday - off
 
Saturday - throwing

• throw everything as much as possible

Sunday - off

1/16/11 - deads

training

deads- 405x5, 495x2, 585x1, 635x0, 605x1, 495x5

+core (rev wood chops, decline situps)

1/13/11 - squats

training

squats- 405x3, 455x3, 495x3, 505x2, 405x6, 225x12
RDL- 315x5, 365x5, 385x5, 185x?
pullups- BWx5 x3sets

+core (weighted side bends)

1/11/11 - presses

training

flat bb bench- 275x5, 315x3, 335x3, 365x1, 315x5, 275x10
strict standing OHP- 185x5, 205x3, 225x2, 225x2, 135x8
CGBP- 225x5, 225x5, 225x5, 225x6
chest supported row- 135x8, 225x5, 225x5, 270x3->drop180x5->drop 90x8
dip machine- stack x15, x15, x10
rear delt flyes -170x8, 170x6, 170x6

1/10/11 - deads

training

hip snatch- 135x5, 155x5, 165x3
hang snatch- 185x3
deads- 335x5, 425x3, 515x2, 565x1, 605x1

1/6/11 - squats

training

squats- 405x5, 455x5, 495x2, 405x5
pullups- BWx5 x3sets
RDL- 315x5, 365x5, 385x5