4x30m HS
1x60m HS
2x10/5 medball stand throws
2x5 toss for height
2x3 double hop into pit
Weights: 5x5 @ 80-82.5%
Back Squat: 215
Push Jerk: 154
Incline Bench (3x5): 190
DB Bench (3x5): 140, 150, 150
Stretch and iced shoulder. Feels good to get back into some weights, my squats felt a bit heavy but from my numbers this should be the right weight. I figure that I have been away from volume for so long that I’m just not used to it. Wanted to keep 5x5 for the benches, but coach convinced me not to and I’m glad I didn’t. I feel like I ended up getting a lot out of the jerks didn’t really need extra front delt/chest soreness. Shoulder is still a bit sore, ready for throwing but will wait until next week.
Javelin technical work:
Worked on my run-up. Got to be consistent with my marks, but still lacking a full block. Getting closer, but still pushing through the block and bending my knee. I have a lot more speed and hopefully can transfer that into a big throw as long as I maintain positioning.
Plyos:
2x10 3step medball throws
2x5 Toss For Height
2x3 Double Hop into Pit
*Shoulder is feeling better. Still some motions aggravate it more, but been icing, taking ibuprofen, and doing tubing exercises for the rotator cuff. Been taking in lots of calories and trying to put on some mass quickly before regionals. 5 weeks remaining.
**shoulder hasn’t improved much, believe it is tendonitis based so may move away from overhead movements for awhile. Pain in range of motion above the head, worse at night and morning. Been icing, taking ibuprofen/celebrex, and does not feel much improved. 12 days out at this point.
Weights: 3x5 @ 75%
Back Squat 205
Incline DB Press 130
DB Bench 150
*Still limited on my range of motion so had to cut out some lifts and keep the sprints submaximal. Shoulder feels better today, slowly improving again so hopefully will be ready to start some light tosses in 2 weeks. Working on footwork all the while to make sure I’m ready for regionals if I get okay’d.
*Able to throw with elbow and wrist overhead, so tossed around the new javelin on the field. Worked on footwork in the runup and got some lifting in, mostly technical work on the pulls. Continuing to feel improvement in my shoulder.
By this I think you mean rotator cuff exercises? I do some band/tubing exercises with my elbow at a 90 degree angle. High reps daily, 3x20 per exercise 2-3 times a day. 4-5 exercises.
A bit of light stretching and massage as well as anti-inflammatory medicine.
*steady shoulder improvement. Still unable to throw past 50%, but gradually being able to release from a full position. Footwork is getting more consistent, just have to connect the upperbody with the lower. Just over 3 weeks left til regionals…
Weights: (maintenance)
Back Squat 255
Inc DB Bench 140
DB Bench 150
Rotator cuff exercises
*Began throwing with the women’s jav, can throw up to about 85-90% without pain. Did runway drills and some releases with 600g. Stretched out shoulder and iced + ibuprofen. Shoulder sore the next morning, took some more ibuprofen and plan to take it easy, maybe get in the pool to move around the joint.
Contemplating getting cortisone shot soon so that I can throw at regionals pain-free, not an easy decision but perhaps necessary. Still wanting to see how much more progress I can make in a few days.
*Didn’t do any overhead work today, gave the shoulder a day off. Iced+ibuprofen, going to hit the pool tomorrow and do core then get some more light throws in on friday. Hopefully throwing by next week.