Excder's Journal-Road to Collegiate Track

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Excder

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OK, iv decided to create this for a few reasons. One being i need to keep track of everything im doing and well.....my heads gettin full LOL.

Any way, my #1 goal right now is to walk on to FSU Track & Field as a hammer or discus thrower and i have about 1 year and 9 months to get strong enough, good enough, and just plain bad-ass enough lol.

Work Out:

I do a 5-day split b/c i have seen the best gains with this baby so...aint broke dont fix it lol

Monday:
Hang Snatch-3x5
Hang Cleans-5x5
Bent Over rows-3x10
Pull-ups-3x8
Chin-ups-4x5
Preacher Curls-3x10

Tuesday:
Explosive bench-5x5
Flys-3x10
Incline dumbbell-3x10
Skull Crushers-4x12
Push-downs-3x10

Wednesday:
Squat-4x8
One Leg Press-5x5
RDL-3x8
Goodmornings-3x5

Next Wednesday:
Deads-5-5-5-3-3
Lunges-3x50yards
Weighted Box Jumps-4x8
Single Leg Extensions-3x10

Thursday:
Bench-8-6-4-4-1(heavy day)
Flys-3x10
Incline-dumbells-3x10
Floor press-8-6-4
Tri-extresions-3x10

Friday:
Power Cleans- 8-6-4-4-1 or Power Snatch 8-6-4-4-1+
Power High Pulls- 3-4x10
Chin-Ups 3x8

As of right now my 1-rep max's are
Bench-305
Squat-455
Clean-265
Snatch-185

So i guess i keep it up dated about my work outs and when Season get here ill put up results and vids.
 
Wow, looks really solid; can't wait to follow it, i will definately be one of your readers. Your 1RM are impressive, the clean and jerk are not the true values of what you can lift, i'm sure, based on your squat and bench but it's down to technique really. Mate you are really really strong, you are a bad-ass already :D:D
 
Pretty good workout today if i must say so. I did power cleans which pretty much wore me out. I did 8-6-4-4-1 and i did 210, 225, 235, 240 but i couldnt get 255 for the life of me for my 1+ set. I kept getting it up to about mid stomach but i could never really get under it. High Pulls and Chin's went as planned and then i did a 400 cool down.

Overall a productive day and TGIF!
 
Your 1RM's are very impressive. So is your workout.

I'm assuming you're not that old (under 21), so that being said, your 1RMs are even that more impressive.

You're one bad mofo :D
 
You are correct lol Im 18. Been training for about 2 years and well, my 1rep max's all suck IMO. Right now the hammer thrower at FSU(a senior) has the following:

Bench:405
Clean: 325
Snatch:230
Squat: 485
 
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I have been doing that one for about 4 weeks now, before that i was doing a mass building routine. Heavy and Frequent. Iv never been a fan of resting between sets so i used to go heavy, fast , and with help.

p.s. Damn i love my Blackberry. I can keep up with the forum at work and everywhere!!
 
9/22/08

Pretty good work out today. My form for hang cleans was a bit off b/c all i can figure is i used a "fatter" bar so it was just sometin different that messed with my head lol Hang Snatches where surprisingly good, i keep getting a good pull on all my sets which i usually have a problem doing consistently. I had to sub Lat-Pull Downs for Pull-Ups b.c after the first pull-up my shoulder started to hurt again(ac separation a wile ago). Other than that a productive day.

Pre-Workout: 3 Fish Oil, 6 Luciene, 25g Pro-Nos Protein
Post-Workout: 3 Fish Oil, 6 Lucine, 50g Isopoure Protein

And.....

GO DAWGS and JAGS!
 
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9/23/08

Hell of a workout today! Explosive bench went wonderful. Used a new "thumbs off the bar" grip which allowed my wrists to roll back a bit and well i just felt really good. Tri's where burning like mad after floor press with a fair amount of weight then skull crushers. I need a day like this for the rest of my life.

I then Mountain Biked about 10 miles on trails after words. Pretty solid day
 
9/24/08

Decent workout today. I did deads at 5-5-5-3-3 starting with 315 and goin up by about 15 0r 20lb each set. After i did those and Goodmornings i was kinda shot. I did light lunges and no extensions b/c my quads where just plain shot and no point to do a bad 3 sets.

On to chest and tri tmrw..
 
9/26/08

Today was well, a mix up day lol My main lifts today where cleans and snatches. But i did them a little differently. I had 2 power stations set up with moderate weight on. I did 6x5 all in total. SO i did one set of cleans(1x5) took about a 30sec rest then did snatches(1x5) and did that for the rest of the sets. Not a bad work out i must say. My heart rate was high the entire time and my legs fatigued quite quickly lol. But for the "u need to trick your body to see gains" mentality well, i deff did that today.
 
9/29/08

Pretty BA workout today. Did a 400m jog for a warm up followed by my hang snatches and hang cleans. I ended with 145 on hang snatches which was pretty good for me. After ending on 225 on hang cleans the rest of my workout went pretty well. After the weight room i spent about 2 hours throwing discus and had a pretty good session.
 
10/2/08 and 10/3/08

Legs where very good Thursday. I did 8-6-4-4-1 and ended on 415 for 2 reps. AFter that the rest of my work out was slightly higher reps than normal just to switch it up some.

Friday i started with Snatches for 5x5 and it all went well except for my 3rd set at like 145 i "pulled" to close to my body and like the bar wacked me in the chin on the way up lol great fun. Besides that cleans and pulls-ups/chin-ups beat up my back pretty well.
 
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Great work mate, solid progress keep it going.

Two words can provide you with the key to achieve your goal.

"Sustained Obsession"

The obsession is the easy part, keeping it sustained is the challenge. Great start mate, I'll be following


-Sam
 
10/6/08

Hella work out today. I went and looked at appartments with so friends so i was kinda extra pumped at the gym lol

I ended hang cleans on 225 which was very good for me b/c i did real form like where u clean it and then front squat it up. Hard for me but i got 4 of em. I did all my work out and ended on these bad boys---->

0:04-0:010
 
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This is how we trained in the olden days :D It's actually quite applicable for today's track athletes as well.

Werner Günthör is still one of my fave track athletes. When you are watching the plyometrics, keep in mind this guy was 6'7" and weighed about 280 pounds.

Unfortunately, these are not in English. They're in French.





Here's his training program, if you're interested:
 
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Looks like i should of payed attention in French class lol
But really, thanks, thats some real good material. I have Sergey Litvinov training on my iPod, mans my hammer idol. haha, damn i love track
 
Yep, Sergey Litvinov is another great athlete. He overcame any height disadvantage by being so freaking good at the technique. So you already know all about the Litvinov workout ;)

Is your only track discipline the hammer throw? Or do you also do shot put?
 
Hammer and Disc. i was district champ in disc so i have a bit extra knoledge there lol
hammer wasn't allowed in my high school so im kinda learning that from scratch
 
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