Right i've finally got around to getting a journal up. Well i'm training with ash at the moment and am hoping to compete in the shot put. I also quite fancy doing a powerlifting competition at some point if one comes along at a convenient time. Well i'm 5'8/5'9 and was 92kg when i weighed myself this morning. Pb's are 220kg deadlift, 150kg bench press, 110 push press and a 190kg squat (have done 210kg box squat at about an inch above paralel. My short term aims are 5 reps on 140 bench, 220 deadlift and 200 squat. I'm trying to put on a little more weight maybe get to around 100kg but i'll see about that. Main issue is to increase my strength, speed and explosive power.

I had a track session tonight did some overhead throws with the shot to start with. I then went on to some shadows to try to improve my technique which is pretty shocking at the moment. Finally i tried to put the shadows in to practice. I've only learnt the throwing part of the move not the spinning round bit as yet. Went slightly further than last week so i'm reasonably pleased. Not sure on distances as yet but when we get a measuring tape i'll let you no.

Tonights weight session. Had a pretty good session my legs were really sore after this weeks brutal track sessions so not brilliant on the box squats. But i was really pleased with the bench and dips.
Incline bench press
60 x 8
70 x 5
80 x 5
90 x 3
100 x 3
120 x 3 - felt really good on this think i have some more in the tank.

Box squats
60 x 5
80 x 5
100 x 3
120 x 3
140 x 3
150 x 1- My calfs are shot from thursdays track session so i decided to stop as i got a pain in my right one.

Dips
bw x 8
10 x 5
15 x 5
30 x 5
40 x 5
50 x fail

Resistence band stuff for glutes

Chins
bw x 5
bw x 5
bw x 5
10 x 3
15 x 3

Push press
40 x 8
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 1

Deadlift
60 x 8
80 x 8
100 x 5
130 x 3
150 x 3
190 x 2

Hammer curls
18 x 8
22 x 5
24 x 5
26 x 5
28 x 5

Double overhand yates row
60 x 8
70 x 3
80 x 3
90 x 3
100 x 3

Single legged leg press
75 x 8
100 x 5
125 x 5
125 x 5

I've only just started on 1 legged leg press and am still getting use to the movement so i'm expecting some real increase in the weight i can use on it. I was pretty pleased with the push pressing today i feel its a strength on myn, hopefully this should translate through to the shotput.

sweet session tonight mate, looking strong on those push presses, the single leg press will come mate.

Cheers mate i appreciate it. I'm just sorting out that picture for you.

Even i did time trials tonight before start of session, went alright to be honest i wasn't as bad as i though i would be, considering the last time a did sprinting was in juniour school.

No spikes, NO blocks a slipped on both of my starts. I was running in ashs shoes as i don't have anything which is remotely suitable for running in. I think i'm going to buy some.

150m- 22.15 seconds started off pretty well but i slowed as i got tired towards the end/

90m- 12.25 seconds i was pretty pleased with this and the coach said it was a good effort for a first attempt for my build and rubbish equipment.

To finish off with we did some weighted sled runs ( around 40kg- not enough weight i thought but he ho) and some cone sprints. Enjoyed the session and made a nice change to my normal training routine.

Hey Robbo, nice to have someone training for a different sport. What made you decide to take up the shotput?

Some good numbers on your lifts. 150kg squats and 190kg DL are sweet.

Do you plan to concentrate just on the shotput or do other athletics too?

Hi gym bunny thanks hopefully they will keep going up and up. To be honest i was walking through the sports club fair in uni and ash decided i would be good as shot put so i signed my life away to the athletic club. I'm really glad i've started as it gives me an oppotunity to focus my training on something specific. I think i'm just going to stick to the shot put for now until i've really got the hand of it. I would be interested to try some other throwing events perhaps the hammer and even some short sprints- i really enjoyed the sprinting training last night much to my surprise.

Incline bench press
60 x 8
70 x 5
80 x 5
90 x 5
100 x 5
120 x 5 - pleased with this hoping to get it up to 140 for 5 as this is a number i've had in my head for a while. I'm sure as soon as i get there i'll want more .

Box squats
60 x 5
80 x 5
100 x 5
120 x 5
140 x 5
160 x 3- Used knee wraps here but i'm still pretty pleased.

Dips
bw x 7
10 x 7
15 x 7
20 x 7
25 x 7
30 x 7

Chins
bw x 7
bw x 7
bw x 6
bw x 5

Pretty pleased with this session especially as i had to train on my own today as ash and our other training partner couldn't make it earlier on.

Just reading through your journal Robbo, good weights all round. Shot & hammer sounds like fun.

Richard wrote:Just reading through your journal Robbo, good weights all round. Shot & hammer sounds like fun.

Cheers pal, ye the shot is pretty fun it makes a nice change and gives me focus with my training.

Tonights session was a beast, had to rush like mad after squats though as got to gym too late

Incline bench press
60 x 8
70 x 5
80 x 3
90 x 3
100 x 3
130 x 3- boom pleased with this!

Box squats
60 x 5
80 x 5
100 x 5
120 x 3
140 x 3
160 x 3
180 x 1- stopped after one as my left knee felt a bit funny but will be getting 3 out on the next session.

Dips
bw x 8
10 x 5
20 x 5
30 x 5
40 x 5
50 x 2- probably went too heavy but me and ash were just pushing each on loads today so thought i'd try the big 50kg plate.

Wide grip pulldowns
full stack x 8 x 4
The coach was doing these so i decided to join him for a change.

One legged leg press
75 x 8
100 x5
125 x 5
125 x 5

box squats were fun tonight. Good lifting. 3 reps on monday aswell, shud be awesome lol. From now lets make sure we dont go too crazy on the 5 rep sessions though other wise we will get knacked lol

Sessions looking good Robbo! I like it that so many of us are training for both lifting and athletics.

How are you planning on putting on weight? Are you just going to let it happen?

ash fletcher wrote:box squats were fun tonight. Good lifting. 3 reps on monday aswell, shud be awesome lol. From now lets make sure we dont go too crazy on the 5 rep sessions though other wise we will get knacked lol

Ye they were good mate really pushed each other along with them. I completely agree with you we don't want to be failing any sets in the 5 rep sessions. Concentrate on speed on those 5 rep sessions. As for monday its on like donkey kong!

Coop_de_Ville wrote:Sessions looking good Robbo! I like it that so many of us are training for both lifting and athletics.

How are you planning on putting on weight? Are you just going to let it happen?

Thankyou mate. I think training for athletics give me extra motivation and makes training much more interesting. It's also giving me lots of goals and targets and the athletics club is full of really good people who are giving me support and pushing me all the way. Then theres ash as well.....lol.

As regards to putting on weight i'm just eating a lot of food. Not total rubbish but just lots of food. Ash and i have been mixing weight gain shakes for me to try and i'm getting a few of these down me as well. As long as i'm getting stronger and seeing an increase in the scales all is well .

Yeh I definitely agree, weight training with an outcome other than just lifting more does help. However can't beat the feeling of lifting a new pb

Some good squatting and incline pressing there mate. 130kg is big lifting

Does incline have more carry over to the shot put?

Rab wrote:Some good squatting and incline pressing there mate. 130kg is big lifting

Does incline have more carry over to the shot put?

Thanks mate. I do flat bench on a wednesday. I don't think bench has a big transfer over to shot other than through triceps strength. I suppose incline press will involve more delt activation and this will help more out in the shot.

I try to be explosive when i bench and this should hopefully help me with the shot.

Wasn't really feeling it on todays session really.

Conventional deadlifts
60 x 8
80 x 5
100 x 5
130 x 5
150 x 3
170 x 3
190 x 1 failed on my second rep felt a bit sick.

Push press
40 x 8
50 x 5
60 x 3
70 x 3
80 x 3
90 x 3

Barbell curls
50kg x 6 x 4

Double overhand yates rows
60 x 8
70 x 5
80 x 3
90 x 3
100 x 3
110 x 3

Single legged leg press
75 x 5
100 x 5
125 x 5
150 x 5


Pleased with my single legged press seems to be coming along ok.
Glute work with resistence bands

yeah don't know what happened on your deadlift mate, was def expecting at least 2.

Btw i think your single leg press was 150? might be wrong though.

Definetly feeling those extremely homoerotic barbell curls you were doing..

Gutted about the deadlift miss, what was up?