Kca strength journal

Try this-
Do a power version of one oly lift, then a max effort squat, then a ham/glute movement, a back ext or rev hyper, and some core. I think the 4X8 might be a bit much; try moving to a 3X3.
 
Feb. 21st, Tuesday Lower

Clean- 3x3@95
Front Squat- 4x8@110
Straight-Legged D/L- 4x8@150
Lunges- 4x8@ 70

Out of school today so I had to do this at home, and all I have is a bb and weights...
 
Today is the half way point(3 weeks). I'm going to max on bench today just to see how far i've come. On Feb. 1st i did 195x2, but the second one was pretty ugly.
-------------------------------------------------------------------------
Just got back from the gym and I'm very surprised. I suppose they're mostly newb gains, but anyways I hit 220.

125x7
145x5
165x3
175x3
185x2
190x2
205x1
215x1
220x1

I hit 205 real easy so i went up to 215, which I done real clean too. 220 was slow but I still kept good form. 3 more weeks to go, I'm hoping to hit 230, then a nice week long break
 
Last edited:
Feb. 23 Thursday Upper

Close Grip Bench: 4x5@150
Military Press: 4x5@115
Bentover Row: 4x5@115
Pull-Ups: 4x5@BW
 
Feb. 27th

Didn't get much accomplished, because halfway through my workout my principle came in and wanted me to try out the shot. We measured it at 33 ft which i've read is pretty good for a beginner, but the state winner last year hit around 53ft. I'll be a sr. next year which means I have a year to train, do you think that's enough time to get anywhere? Anyways here's the short workout

Clean: 105- 3x5
Deadlift: 155x5
180x5
210x3
220x3
235x3
 
Feb. 28th ME upper

Close Grip Incline: 115x5
125x5
135x3
145x3
150x3
Military Press- 3x5@115
Pullups- 4x6

I think i'm done with this program. I mainly started it because I wanted to get my bench up, which i've done. I'm going to search around and try to find a good throwing program.
 
Go talk to the guys over at in the Throwers forum. Also, read as much as you can from Dan John

Jerks, power cleans with a long pull, front squats, push press
 
You must log in or register to reply here.
Back
Top