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» Shot put practice (Go to post)21-04-2015 @ 08:21 
Wiegieboard said:enjoying these videos!

Then i Will try to record Some throws And others workouts when in on trainingcamp in Portugal Happy
» Shot put practice (Go to post)20-04-2015 @ 22:24 
AMH_Power said:How far you throwing there mate?

Standing with block: 14,75m
Standing with jump: 15,5m
Short glide with jump(6kg): 18,10m
Full glide with block(7,26kg): 16,75m

Full glide with jump with the 6k shot was slightly below 19m

We throw a lot with the lighter shot at practice. Mainly because with the adrenaline which comes from the big competition the speed I build up is more comparable to the 6kg than the 7 Happy
» Shot put practice (Go to post)20-04-2015 @ 20:49 

Afterwards I went to the gym for some benching, still had an easy 160kg bench and also an easy 130kg jerk.
Quited after first set of incline dumbbell presses with 55kg though due to a way too tired right shoulder Tongue
» Shot putter starts logging (Go to post)20-04-2015 @ 20:48 
20 april 2015:

Shot Put:
8x Standing throw(7,26kg)
8x Standing throw with jump(7,26kg)
8x Short glide(7,26kg with block, 6kg with jump)
4x full glide with block(7,26kg)
10x full glide with jump(7,26kg en 6kg)


Bench press:

Jerk: 5x100kg

Incline dumbbell press:
Then I quited because my shoulder was to tired to continue safely
» Shot putter starts logging (Go to post)19-04-2015 @ 12:17 
19th of april:



Safety bar squat:
» 163kg bench press and 100kg OHP (Go to post)19-04-2015 @ 08:35 
AMH_Power said:

Fred Hatfield describes these principles in great detail, and specifically trains the amortization phase (plyometrically; like this video), the start strength (from a rack/pins), the explosive phase (bands/chains) and limit strength (over-maximal; 'negatives'). Obviously the most important to a shot putter is the amortization and explosive. The start can be minimal as the load will still be moved, and the limit will never be reached due to how long (or short) the movement lasts.

This is percisely how I train.
I have the amortization phase and the explosive phase in my program.
Speed bench before competitions or sometimes bands or chains indeed. Those i do paused by the way Happy

But i'm off to the gym for my legday. Will read afterwards Grin
» 163kg bench press and 100kg OHP (Go to post)19-04-2015 @ 08:33 
dannyboy73 said:Ha. Your bench to overhead ratio almost as bad as mine!

Nice lifts though...

a bit more tec i.e leg drive and you will push at least 15k more overhead sirWink

Practice some speed reps overhead with just 60k and you will soon smash 100k

My pb in overhead with legdrive is 150kg though Tongue
I just did without the drive so that my shin could recover a bit more. Next workout i will do jerks again Grin
» 163kg bench press and 100kg OHP (Go to post)19-04-2015 @ 08:32 
donnie said:why bench like this
with pause and ass on the bench 130kg

form &rt; weight

Paused pb is 150kg by the way Wink
» 163kg bench press and 100kg OHP (Go to post)18-04-2015 @ 22:42 
AMH_Power said:Remco absolutely.

Dropping the weight and catching how you do is the best way to activate spindles; recruiting more fibres/myosin involuntary than you can voluntary, building a massive stretch reflex akin to your sport.

It's also a proven way to dampen the golgi tendon reflex; one of the biggest inhibitors of force production in human biology.

I wish we could compete like that!

Welldone mate

Thanks for writing down the reason for why shot putters bench like this Grin
I appreciate it, already love this forum Grin
» 163kg bench press and 100kg OHP (Go to post)18-04-2015 @ 17:25 
unit94 said:The logic behind the bench seems very brosicency to me Tongue

The logic for a powerlifter to see in the bench press for a shot put is indeed difficult to see.
Mainly because the average powerlifter don't know the exact science behind the shot put and only behind the major lifts.
It is not wrong, but sport functional lifting is different than just do the major lifts with the "perfect" technique
» 163kg bench press and 100kg OHP (Go to post)18-04-2015 @ 12:51 
Post Edited: 18.04.2015 @ 12:59 PM by remco51092
Paul_D said:Good stuff.

Any reasoning behind semi push/strict technique for overhead?

As a power athlete id imagine a full leg drive push press (or jerk) would be of more benefit to a semi push press with a little leg drive?

It looks like a really use legs, actually it isn't really a legdrive. Were many people have a OHP where they hold the weight already above the chest and then push, i like to have it on my chest and then lift. Don't really know how to explain it in good english :P

With the legdrive, I will start doing that next week again, behind the neck jerks! I was hit with a 10k hammer during the highland games 12 days ago, so I didn't want to land on my feet with heavy weights above my head worrying about my damn leg Tongue

Probably that is also why my OHP is a bit with bent knees in begin of the lift, i'm used to only to jerks and behind the neck jerks Happy

KevC86 said:
I love the spotting on the bench, too many guys jump straight in and assist on lifts where their help isnt needed.

Well done on the PBs.

He knows when I fail that I will bring it back to my chest and only helps then. Never before my bar goes down! How to get used to it though, I'm used to say IVE GOT IT when i'm grinding because many guys want to do a bicep curl with my bench weight when grinding Roll-Eyes

dr_hazbun said:
Is benching that way really necessary? What I'm trying to say is that is it really that sport specific to shot putters? It just looks very dangerous and I'm yet to be convinced that the risk/benefit lies in favour of including it as part of a thrower's routine.

Surely, if one wants to emphasise explosive power whilst benching, one should do the opposite and do exaggerated pauses on the chest before pressing and hard and fast as possible from a dead stop.

Yes it is beneficial for my sport.
We have in the off season strict reps, then before important comps we do speed bench and in the middle we do this.

The only thing about the injuries I can say is that looking at pec-tears the amount in athletics is way lower than in bodybuilding or powerlifting Tongue


I always managed to get easy 160kg benches. I have like in my pre-season like 3 times a week bench with in this schedule these two weeks already 3 times a single in two out of the three workouts.
If i always managed to get my 160kg easily, i have to go heavier. However every time I did that I choked mentally for some reason.
That is why I've failed WAY TOOO MUCH Tongue

Now this curse is broken Grin Lately I fail in my lifting way less than I did before so that's a good thing


I agree with you, especially on the injury part!

I can say i've never suffered in my six-seven years of lifting an injury due to lifting. Only suffered injuries while sprinting
» 163kg bench press and 100kg OHP (Go to post)18-04-2015 @ 10:31 
kirkynick said:Good fight on the bench press.

A mental one! The 162,5kg was my curse for two years. Have failed like 20-30 attemps to get 160+ again in my life in the last two years.

Always an easy fast 160, but when i went higher i always choked!
Yesterday 161kg and 163kg means i'm ready to get a real big pb soon when i'm mentally convinced Grin

wednesday maybe before going on trainingcamp an attempt on the 165kg Tongue
depends how i feel that day, i have singles on the program then Grin
» 163kg bench press and 100kg OHP (Go to post)18-04-2015 @ 08:30 
stephen9069 said:Well done mate

» Shot putter starts logging (Go to post)18-04-2015 @ 02:34 
17th of april:

Today I set two PB's!
I improved my bench PB with 0,5kg but it was 2 years old! So i'm finally pressing constant 160kg easy! Today I did a solid easy 161kg and a grinder on 163kg!

Now the road is free for getting real pbs again Happy

Bench press:

» Shot putter starts logging (Go to post)18-04-2015 @ 02:32 
OwenL said:Very strong mate, interesting log. Keep it up.

Thanks bro!


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