Not great but getting better! This week my AMRAP sets were at milestone lifting numbers, (45lb, 25lb plates), so the number on the bar added a little excitement. The chart below shows the number of reps I completed for each of my AMRAP Sets this week.
|Squat 275lbs||Bench 225lbs||Deadlift 315lbs||Push Press 170lbs|
|4 reps||5 reps||5 reps||4 Reps|
Overall, I was pretty happy with how I did on the AMRAP sets, but I still have a long way to go. The table below shows all my training sessions from last week.
|Sunday Oct. 8||Monday
|Shot Put Practice 9:00-10:00am
|Bench Workout 8:00-9:00am||Day Off||Day Off||Deadlift Workout
|Day Off/Travel to PA||Javelin Clinic|
Below is a sample of my squat workout from Sunday. The main lift is based off of Windlers 531 and then I try to choose full body exercises for my accessory work like Pendlay Rows. An aspect to note is that I choose to Box Squat, because I think it is easier on my body and I don’t have to think about depth.
|Squat Workout Sunday Oct. 8|
|Foam Roll||3-5 minutes|
|Banded Terminal Knee Extensions (TKE)||2×15||Green Band|
|DB RDL||2×15 (Conv.)+(Sumo)||25lbs|
|1×1 or more||275lbs for 4reps|
|Barbell Pendlay Rows||4×8||155lbs|
|Machine Hamstring Curls||4×10||75lbs|
|Standing Plate Twists||3×10||45lbs|
On Saturday I attended the Project Javelin Gold camp/clinic sponsored by the National Scholastic Athletics Federation at East Stroudsburg University in Pennsylvania. I learned a lot at this camp simply by observing the highly qualified instructors coach athletes ranging from beginners to all-Americans. If anyone is ever interested in learning about the Javelin; I highly recommend this camp/clinic.