SPP (3 week block)
Throw Ins (Session 23) – median 19.2m
I needed a few throws to get back in the rhythm as it’s been 4 weeks. My best was 20.8m in this series so I’m near where I was and the SPP block should improve my power.
Bench Press – 10 x 75kg, 4 x 5 x 80kg
Push Press – 5 x 4 x 55kg
A1 EZ Skull Crushers – 3 x 8 x 31kg
A2 EZ Bicep Curl – 3 x 8 x 31kg
My GPP bench press has been within myself so I didn’t know what I could actually do with a max effort. I stuck 75kg on the bar and tried a set of 10, meaning a predicted 1RM of 100kg and my 4 x 5 was to be 80% 1RM. The arm superset was with a minutes rest and was a nice challenge.
Incline Bench Press – 5 x 4 x 70kg
DB Pullover – 5 x 4 x 25kg
A1 DB Row – 3 x 8 x 30kg
A2 Pull ups – 8,8,5
Rotator Cuff Resistance Band – 2 x 10
I rarely do incline bench so 70kg was a complete guess based on my flat bench weight. The DB pullover is another exercise I have minimal experience with and I thought my lats were going to come off at full extension. The 60 seconds rest got the better of me and I couldn’t do the third set of pull ups.
I’m optimistic this 3 week phase can add a metre or two to my average throws.