Chad’s Recent Training and Diet

About 2 weeks into my attempted shot put comeback, I realized, I just don’t have time to compete at the level that I want to and I’m not okay with just throwing ‘for fun’. When I stopped throwing in May 2010, I stopped because I didn’t feel like I had enough time to devote to compete at the level I wanted to, and I have way less time now so I’m not exactly sure what I was thinking there. The reason that I have had so little time, is because things at Juggernaut have been going great, especially in regards to football training. My focus is on developing Juggernaut athletes and any plans for my own competitive career are on hold for the time being. With that in mind, here is more about my recent training.

Week 1-Bodyweight of 316

1. Overhead Backwards MB Throw x10
2. Explosive Pushups onto Box 4×2
3. Bench-10 sets of 5 at 285 (60% of 475 working max),  with 1 min rest periods
4. Chest Supported Rows-5×15
5. Shoulders, Traps, Arms for 2 sets of 15-20 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×6 rounds

1. Underhand Forward MB Throw x10
2. Sled Sprints 3x5x10yds
3. Box Jump-5×5
4. Squat-10 sets of 5 at 455 pounds (60% of 750 working max), with 1 min rest periods, this was MISERABLE
5. RDLs-3×10
6. Straight Leg Situps-3×10

Week 2-Bodyweight of 312

1. Overhead Backwards MB Throw x8
2. Explosive Pushups onto Box 5×2
3. Bench-10 sets of 3 at 320 (67.5% of 475 working max), with 90 sec rest periods
4. Chest Supported Rows-5×12
5. Shoulders, Traps, Arms for 2 sets of 12-15 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×8 rounds

2. Sled Sprints 2x5x15yds
3. Box Jump-4×4
4. Squat-10 sets of 3 at 505 pounds (67.5% of 750 working max), with 90 sec rest periods
5. RDLs-3×9
6. Straight Leg Situps-3×12

Week 3-Bodyweight of 309

1. Overhead Backwards MB Throw x6
2. Explosive Pushups onto Box 6×2
3. Bench-Up to 355×13, which was 75% of my 475 working max. This was 3 reps over the 10 rep standard and moved my working max up 7.5 pounds
4. Chest Supported Rows-5×10
5. Shoulders, Traps, Arms for 2 sets of 10-12 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×10 rounds

2. Sled Sprints 5×20 yds
3. Box Jump-3×3
4. Squat-Up to 565×12, which was 75% of my 750 working max. This was 2 reps over the 10 rep standard and moved my working max up 10 pounds. My previous best in this range was 550×11
5. RDLs-3×8
6. Straight Leg Situps-3×15

 Week 4-Bodyweight of 306

Tuesday

1. Overhead Backwards MB Throw x10
2. Drop Pushups-4×2
3. Bench-8 sets of 5 at 315 (65% of 482.5 working max), with 75 sec rest
4. Chest Supported Rows-4×15
5. Shoulders, Traps, Arms for 2 sets of 15-20 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×6 rounds

2. Sprints-3x5x10 yds
3. Box Jump-3×3
4. Squat-8 sets of 5 at 495 (65% of 760 working max) with 75 sec rest
5. RDLs-3×9
6. Straight Leg Situps-3×10

Week 5-Bodyweight of 303

1. Overhead Backwards MB Throw x8
2. Drop Pushups-5×2
3. Bench-8 sets of 3 at 350 (72.5% of 482.5) with 105 sec rest
4. Chest Supported Rows-4×12
5. Shoulders, Traps, Arms for 2 sets of 12-15 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×8 rounds

2. Sprints 2x5x15 yds
3. Box Jump-3×2
4. Squat-8 sets of 3 at 565 (72.% of 760) with 105 sec rest. I timed my 7^th set and completed the 3 reps in 5.37 seconds.
5. RDLs-3×7
6. Straight Leg Situps-3×9

Week 6-Bodyweight of 299

1. Overhead Backwards MB Throw x6
2. Drop Pushups-6×2
3. Bench-Up to 385×10 (80% of 482.5), which raised my working max my 5 pounds as it was 2 reps over the 8 rep standard. My best rep work ever is 425×7 (523 projected max) and this was a 512 projected max at a bodyweight of 20+ pounds less.
4. Chest Supported Rows-4×10
5. Shoulders, Traps, Arms for 2 sets of 10-12 reps, the exercises and weights I used here are inconsequential

1. Tempo Prowler Push Circuit 2×10 rounds

2. Sprints 5×20 yds
3. Box Jump-3×1 up to 47″
4. Squat-Up to 610×7 (80% of 760 working max). My previous 7rm is 595.
5. RDLs-3×6
6. Straight Leg Situps-3×8

610 x 7 Back Squat

With my diet I have been doing the following…

I would have expected to maybe drop more weight in the first few weeks, but considering how bad my diet had been during December from both a quality (all shit) and quantiy (2 meals per day), I understood why I didn’t lose more as my caloric intake was now way higher.  In that first 3 weeks I probably had 2-3 serious cheat meals as well, since there were playoff football games to be watched, beers to be drank and BBQ foods to be eaten.

Moving forward from here for the next 4 months, my goals are to continue dropping weight, bench over 500 pounds at 275ish bodyweight, squat 850+ (I’ll be putting my knee wraps on every other week now), keep sprinting and throwing, jump on a 50″ box which will tie my all-time PR, train 3x/week for less than 1.5 hours per session. I’m enjoying training and life right now and plan on continuing to do that.