Post by TysonJ on Jan 11, 2007 17:07:47 GMT 1
In early December I hurt my lower back while going for a 1RM in the clean (120kg). So i had to completely rest for 3 weeks and could only really do aerobic work.
Now its healed and at the start of this week I hit the gym/track with renewed vigor.
Monday:
Weights- Clean(90kg x 5 x 3 sets)
Snatch(65kg x5 x 3 sets)
Cable work (just for my shoulders and adductor's)
Track- Short Sprints- 20m-30-40-50-40-30-20 x 3 with 4 mins rest in between sets
Tuesday:
Weights- Back Jerk (80Kg x5 x3 sets)
bench press (with clap press-ups in between sets) 110x3x3 sets
Chest fly's
Ball work- In the morning did about 50 javelin ball throws concentrating on rhythm. Followed in the evening by 300 med-ball throws (5kg)
Wednesday:
Weights- hang-clean (90x5x3)
hang-snatch (60x5x3)
Dead lift (140x3x3)
adductor work with the cable machine
Track- Did a lot of X-overs and running drills e.g. zelezny drills and ankle bounds.
did some uphill X-overs
8 x 80m acceleration runs
Thursday:
Weights-
back squat (Sergeant Jumps? in between sets) 110kg x8x3
Dumbbell Squat
Good mornings (just to punish my hamstrings)
Leg extensions
more adductor work with the cables
Med-ball- Did 350 med ball throws mainly over head throws and rotational. also did some caber and overhead shot.
Tomorrow I'm going down Alexander stadium to get in a javelin session. For the next 2 weeks I am going to do 3 technical sessions a week and put more emphasis on track work rather than gym work.
The only problem is I have got quite a lot of muscle soreness in the legs and chest but.... I'm a real MAN!! and can handle the pain *cries*
Give me your opinions people ;D
P.S I'll put some videos of me throwing soon but Curry's are being lazy delivering my USB for my camcorder, I think there using a canoe to deliver it.
P.P.S I've watched Rocky 6 and its an awesome film. won't tell you anything as I don't want to spoil it.
Now its healed and at the start of this week I hit the gym/track with renewed vigor.
Monday:
Weights- Clean(90kg x 5 x 3 sets)
Snatch(65kg x5 x 3 sets)
Cable work (just for my shoulders and adductor's)
Track- Short Sprints- 20m-30-40-50-40-30-20 x 3 with 4 mins rest in between sets
Tuesday:
Weights- Back Jerk (80Kg x5 x3 sets)
bench press (with clap press-ups in between sets) 110x3x3 sets
Chest fly's
Ball work- In the morning did about 50 javelin ball throws concentrating on rhythm. Followed in the evening by 300 med-ball throws (5kg)
Wednesday:
Weights- hang-clean (90x5x3)
hang-snatch (60x5x3)
Dead lift (140x3x3)
adductor work with the cable machine
Track- Did a lot of X-overs and running drills e.g. zelezny drills and ankle bounds.
did some uphill X-overs
8 x 80m acceleration runs
Thursday:
Weights-
back squat (Sergeant Jumps? in between sets) 110kg x8x3
Dumbbell Squat
Good mornings (just to punish my hamstrings)
Leg extensions
more adductor work with the cables
Med-ball- Did 350 med ball throws mainly over head throws and rotational. also did some caber and overhead shot.
Tomorrow I'm going down Alexander stadium to get in a javelin session. For the next 2 weeks I am going to do 3 technical sessions a week and put more emphasis on track work rather than gym work.
The only problem is I have got quite a lot of muscle soreness in the legs and chest but.... I'm a real MAN!! and can handle the pain *cries*
Give me your opinions people ;D
P.S I'll put some videos of me throwing soon but Curry's are being lazy delivering my USB for my camcorder, I think there using a canoe to deliver it.
P.P.S I've watched Rocky 6 and its an awesome film. won't tell you anything as I don't want to spoil it.
balloon weights is my guess. looks good for a 60 year old though.
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