I've improved my bench press to 185kg.
Hope to get the 190kg this year.
Im really bad at snatch only 90kg
The 530 didn't look like a max. What is your max?
Discus and shot
Hammer weight throw.
I haven't maxed in a while, but most impressive numbers recently-
190lbs X 3 snatch
330lbs X 4 on back squat
275 lb bench
285 lb hang clean
No real maxes on dead lift/ front squat
Also do you guys think there is a higher transfer of training for higher reps (ie 3-5 reps) rather than max efforts?
I think Bondarchuk would say so. That's why he works at around a 70% level and says there is little to no transfer in increasing the strength levels of an already strong thrower. There's a Bondarchuk thread.
[articledefinition=1]Jürgen Schult[/articledefinition] made a table of how strong one should be at which kind of age.
Leistungs- und Belastungsorientierung Maenner.pdf
Translation for the exercises:
bankziehen= bench pull
bankdruck= bench press
Nackenstoßen= neck press
Halbe kniebeuge= half squats (90°)
tiefkniebeuge= deep sqauts
~Before I herniated my back six months ago~
bench - 265 lbs
squat - 435 lbs
deadlift - 300 lbs
Bench - 325| 147.5kg
Squat - 425| 192kg
Dead Lift - 565| 256kg
Clean - 295| 134kg
Push Press -265| 120kg
High School Senior- 18 years old
30m 3.95 (sprint)
Broad jump 10'7"
Baby bench 440
Push press 355
Be athletic move weight fast stay flexible and do plyos!!!
What Other lifts would be beneficial for Shot, Discus, and Javelin?
@Florian van Dijck
at the time I could do:
and maybe 125ish clean
When I threw my personal best last year I could bench press about 160kg (with a big bounce)
and yes I do deadlift, it's my best lift. Right now my DL PR is about 307kg
Seems that Julian has some decent numbers as well.
I would say bench press, squats, deadlifts, snatch, clean & jerk are the most important ones.
But since every body reacts differently on certain exercises this might not be applied to everyone. Its same wit nutrition, one has to find out what's best for himself.
All the most important lifts are ones you could fall down doing them ( Snatch, Clean, Squat ) because they require balance, stabilization and athleticism.
I have since gotten a bit stronger:
Bench press: 175kg (with a little bit of a bounce)
Front Squat - 210kg
According to Bondarchuk's studies, the weightroom exercise with the highest correlation to distance for discus throwers over 65 meters is the bench press, and Snatch for shot putters over 21 meters I think.
Bench - 225
Squat - 395
Dead - 365
Clean - 215
High School Thrower
18yo/discus 1.75kg (49.63m)
Full squat: 140kg
PB in shot 15,50m
Back squat 90 ° = 320kg
power Clean= 140kg
power Snatch= 105kg
Incline Bench= 150kg
Behind the neck jerk = 170 kg
Hi guys! How many of You use PL knee straps when squatting?