Unbreakable Athletes

Today track was rained out so I had la-x practice in the gym,then we BPed, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, BP’s, shirt, 275×3, 295×2-3-brd,335×1, 365×1, 405×1 all off 2- brd, 355x2x1-1-brd, bnd press, single blk bnd, 365x3x1 3-brd, ball press 80LB DB 2×6, mach press, standing press [...]

Well I’m back, over the wkd I threw the shot 39’1 and the discus 107’3 at my first outdoor track meet, both were first place and I won MVP for the field events. Today we squatted, 445×3 brfs, 535×2 brfs, 585×1 brfs, 625×1 sut and brfs,665 and 695 both for 1 in full gear, off a [...]

SORRY ABOUT NOT POSTING LAST NIGHT, WAS A LITTLE BUSY, HAD HVY BP, STARTED W/ REV HYPERS SS. W/ ROPE ABS AND GLUTE/HAMS SS. W/ LANDMINES, REV BND PRESS 605X5X1, W/ SHIRT, FLR PRESS 455X5X1, INCLINE DB 3X6, DECLINE PRESS 275X3X1, CLEANS 175X5X1, GRAPPLERS 3X8, DB BND PRESS 3X8, CLOSE GRIP REV BND 295X3X7, ST [...]

Today we dl’ed, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx sqts-755x4x1, blk dl’s 405lbs plus 2-lge and 2-med chains, 4×1, dl’s 405x4x2, sissy sqts-695, 3×6, leg curls, seated wide grip mach rows, and close grip pull dwns, 3×8 ea., finished w/ wrap-up, 3 in a row was [...]

Today we benched,started w/ rev hypers ss.w/ rope abs and glute/hams ss. w/ landmines, 3-brd press w/ shirt-315×3, 365×2, 385×1, 405×1, 425×1, 440×1, 2-brd-365×2, 385×2, 400×1,single blk bnd w/ 3-brd press, 345x1x3, ball and mach press 3×8 ea., shoulder press 225-4×1,mach press and seated db lat. raises 3×8 ea., close grip blk bnd press, 85lbs, [...]

Today we squatted, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bx sqt’s, off 16.5 in. bx, in brfs and suit,655lbs plus 4-lge and 2-sm chaines,6×1, rev bnd dl’s 705, 4×1, arch bks. 715, 3×4, step-ups and leg curls 3×8 ea.,finished w/ wrap-ups,sled pulls in the rain, is there anything [...]

Today we had hvy bp’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rk bp’s 535lbs,5×2, flr press 365lbs plus 1-lge chain,5×1, db incline press 3×8, decline press 225, 245, 265×1, cleans  165lbs, 5×2, grapplers and db bnd press 3×8 ea., close grip rk press 3×10, e-z curl push dwns [...]

The Pletnev Protocol comes from a Soviet track coach. The idea was to train shotputers on high transfer exercises with a broad variety of training methods within one workout. Set number one is Negative bench press with 90% of raw maximum for six reps. You need spotters for this one and I recommend a power [...]

Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd sqts, in brfs, 965lbs, 5×2, blk dl’s, 325lbs plus 4-lge and 2- med chains, 5×2, pltfrm bnd dl’s w/ doubled red bnd, 315lbs, 5×2, sissy sqts, 645, 3×6, corner rows, leg curls, seated wide grip mach rows, [...]

Today we had bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp, 9×2, 115lbs plus 4-lge chains, bnd press 140lbs w/ doubled red bnd,7×2, flr press and ball press 3×8 ea., standing press, 205lbs, 5×2, seated lat raises, plte raises, db c&p, mach press, 3×8 ea., close grip press [...]

Well I’m back. I threw 39-7 at the Nat’ls in NY on Fri. and placed 9th, missing a medal by one spot.I was happy w/ my throw and as my dad says, you can’t be great everyday. He was proud of me. Today was sqt day, bx sqt, off 15-in bx, 585lbs w/ 4-lge and 2-med [...]

Today we had bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd bp’s anna-435 and ant-705, 5×2, 3-brd press anna-315 and ant-605, 5×2, inclines and mach press 3×6, cleans anna 135 and ant 225, 5×2, grapplers and db press 3×6, e-z curl skull crushers w/ bnd 3×10 and [...]

Today we had dl’s, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, high bx sqts anna-735 and ant-935, 5×2, blk dl’s anna-425 and ant-655, 5×2, dl’s anna-405 and ant-585, 5×2, sissy sqts anna-645 and ant-845, 3×8, barbell rows, frt pull dwns, close grip seated mach rows,close grip pull dwns, 3×8, [...]

Well it’s that time again. I’m 8 weeks out and feeling behind as always. I’ve always been able to pull it together in the end and come in absolutely shredded. LIFE has really gotten in the way the past 4 weeks. I hope to be over that and feel I should be able to grind [...]

Today we had spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines,spd bp, ant 285lbs and anna 85lbs plus 2-lge and 1- med chain on ea. side,9×2, single blk bnd bp, anna 155lbs and ant 355lbs,7×1, flr and ball press 3×8, standing shoulder press,5×2, anna 205lbs and ant 350lbs,mach [...]

Well I did it, 41-4.25 and took 6th place at the STATE CHAMPIONSHIPS. I’m preparing for the Nat’ls at the Armory in NY on FRI. That will wrap up the indoor season.Today we squatted and my brother was back to train w/ us. Spd sqt, 17-in bx, ant 695lbs and anna 495lbs plus 4- med [...]

Well we wrapped up our training tonight before states, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rk press 435x5x3, flr press 335x5x3, decline and db inclines 3×8 ea, cleans 155x5x3, grapplers and db bnd press 3×8 ea., close grip rk press,push dwns and rope pull dwns 3×7 ea., finished [...]

We had a change in the schedule, so we trained today, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, rev bnd sqt-825-5×3, blk dl’s 385x3x3 and 425x2x3, dl’s 385x5x3, sissy sqts 625x3x8, corner rows, leg curls, seated mach rows, close grip pull dwns, 3×8 ea., finished w/ rev hypers, rope abs, [...]

Today we had spd bp, started w/ rev hypers ss. w/ rope abs and glute/hams ss. w/ landmines, bp-165lbs, 9×3, 3-diff grips, 3-brd press 255lbs 7×3, done raw, ball press and seated mach press 3×8 ea., standing press 185lbs 6×3,db c&p, db frt raises, mach press, seated db lat. raises, 3×8 ea., skull crushers w/ red [...]