The Weeds Journey

[Like_a_Weed]

No weights just throwing for probably next couple weeks, got a track meet in a week, throwing clinic for two days after that, then a week and the big highland games. Couple more highland games I may make over the summer aren't nearly as important. When I cone back I will really be focusing on improving my oly lifts and taking it easy for a month or so. Will be working on my shot put alot too since I'll be hitting a few meets.

 

[Like_a_Weed]

Throwings going well, been planning the ultimate training routine and it's gonna look a little different but I think it's perfect for my goals. A mix of olympic and gymnastic strength training.
Sunday: snatch, back squats, snatch pulls, behind the neck jerk, single leg RDL, abs

Monday: static holds- handstand, l-sit, german hang bodyweight push pull:
Headstand pushup, wide grip pullup, ring pushup, weighted pullup, push up, ring row

Tuesday: static holds

Wednesday: snatch, back squat, snatch pull, single leg RDL

Thursday: static holds and push pull at home

Friday: cleans, front squat, push press, clean pull, RDL, abs

Saturday: am throw pm static holds and push/pull at home

Sunday: snatch, clean+jerk, lunges, single leg work

All the home workouts will include elbow and shoulder prehab

Primary goals: improve oly lifts, explosive hip/glutes, overall functional strength and fitness. The gymnastic static holds are a progressive thing, as you get stronger the moves get harder, as in once the l-sit and german hang are solid you move on to front/back lever. Bodybuilders are really missing something by not learning and practicing front/back levers and handstands.

I want to compete in strongman and highland games, get to and maintain a lean 250 and maintain level 2 on this list of standards I have from eatmoveimprove.com

I trained the rings before getting serious about lifting and feel like I'm really missing out by not including them in my training.

 

[Like_a_Weed]

Back in the gym, going with a much simpler plan. Gonna try and focus on developing the Olympic lifts for a while. I am terrible at them, lack skill and flexibility.

7/13
Snatch 8x3 95,65 started at 95 but form sucked so dropped it.
Will stay at 65 next week.
Overhead squat 3x5 95
Behind the neck push press 3x3 185
Squat 3x5 185
Gonna try and perfect my Olympic squat, deep and strict.
I'm going to keep upper body work to a minimum with hopes of my elbow healing while I continue to train. I really don't want an extended lay off, it's been hurting for 6+ months.

 

[jandj0821]

nice journal bro. overhead squats are a killer..

 

[Like_a_Weed]

I believe overhead squats are fast becoming a favorite of mine. After reading Dan Johns praise of them and putting some time in on them I believe they will always be a staple in my training. I am going to only be training lower body for a while I try to let my elbows heal and figure out how to strengthen them so they aren't a problem in the future. It's so hard to stop training, but I've been dealing with left elbow pain, numbness since January! It'll be good to focus on my weak lower half though so there's always a bright side, I guess.

 

[AllTheWay]

hurting elbows suck! my left one has flared up for some reason, affects everything.

congrats on the upgrade

 

[Like_a_Weed]

Been slacking alot, one more highland games and then its time to get serious again, next Monday I will start new program. Gonna bust my ass so I can hang with the big boys at the strongman comps next year.

Gonna look like this:

Monday- snatch, overhead squat, back squat, snatch pulls.
Wednesday- clean pull, front squat, RDL/shrug
Friday- snatch, overhead squat, back squat, snatch grip RDL/shrug.

Upper body is not what I need, and I can let my elbow heal up. 8 weeks of that then start adding in some upper body work. Wanna get my squat up to at least 400 by spring.

 

[Like_a_Weed]

Ok scratch all that, had a couple workouts, decided to go with the Westside. Here's how it's looked so far:


8/18
Max effort exercise: Incline press
135x5,185x3,225x1
245x1 265x1 255x1 225x5
Wide pullup 3x5
Seated row 120 3x10
Rotator exercise I don't know name 2x8 10
Db tri 30x12 35x7
Reverse curl 2x20 bar

8/20
Dynamic exercise: Box squat 10x2 115
Hang snatch/OH squat
95x1/5 115x1/5,1/5,1/5
Reverse hyper 45 3x12
Sit-up 3x10 10

8/21
Dynamic exercise: Bench 150 10x2
Pendlay Row 135x10 185 3x10 alt w/
Overhead Press 135 3x8
Reverse incline fly 10 3x12

 

[Like_a_Weed]

8/23

Squat 135x5 185x3 225x3
255x1 275 3x1
Deadlift 225x3 315x3 405x1
425x1 405 3x1
Glute bridge 3x12
Reverse hyper 3x10 25
Abs 4x

Wanted a baseline squat/deadlift to know where I'm at, weak I know, but lower
body/posterior chain are definately my weak points.

 

[Like_a_Weed]

8/30
1. Squat 5x7 205 easy
2. Glute bridge 3x12
2. Leg raise on bench 3x15
3. Rdl 2x10 135
4. Machine shrugs 3x
Would have done barbell power shrugs but hams were shot.

Max squat (deep oly style): 275
Goal after 12 weeks : 350 but I'm shooting for 365..

 

[Like_a_Weed]

Here's my basic current program for anyone interested:

3X a week fri, sun, tues

Start every workout with squats: 5x7, 7x5, 10x3
using a smolov calculator for my numbers
Also every workout I will do 3-5 sets of a glute excercise like glute bridge
After squats I will alternate between an upper body day and a posterior chain day
Upper body day will be a push and a pull, I'll do horizontal one day, then next
round vertical, also an upper back move like face pulls or tbar or similar then somerotator/scapula prehab like YTWLIs, dislocates/wall extensions
The pc day will be a good morning or RDL or their one leg variant
then a trap/upper back pull like power shrugs, high pulls, or hang clean
Abs will be every workout like squats and glute bridges.

 

[Like_a_Weed]

9/2
Squat 7x5 225
Glute bridge 3x12 alt w/
Lying leg raise 2x15
Incline press 3x7 195
Bent row 3x7 185
YTLI 15,15,10,10
Now 12 hours later my ass/hams are sore! To think I got
10x3 with 240 for squats on Sunday and it's Friday night.
I will be sore for the next 3 months. If my