Training Log - Inspired by Evo

Well, you might be old, but your one of the coolest old people i know
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Hey thanks Karky.

I am 30. Which is not that old. But I am getting to thinking about what I will be doing when I am in my 40's and 50's.

"The Godfather" is 57 and is friggin' S.T.R.O.N.G. He still trains heavy and hard, But he knows when to put the brakes on so he can recover, avoid injury, and still make progress. There is the little aspect of having 45 years of training experience. (a lot compared to my piddley 17) There is no replacement for that. As many older lifters say, they got themselves messed up when they were younger so we don't have to make the same mistakes.

I already never train to failure. (I will never fail on max days, even though it is "max effort")

We talked about how it is always better to be slightly under trained than over trained. And about only needing 1 heavy exercise per heavy workout. Everything after that is work and weight does not even matter.

Most lifters who train successfully into later age know that everything does not need to be heavy in order to get results. Also from a mental standpoint, there does not have to be a high motivation (as far as weight is concerned) throughout the workout. Just at the beginning.

There are not that many people out there with this kind of experience. It is important to take full advantage of that knowledge.

You got me to writing again Kark. :D
Hope this was not too long of a reply.
 
not too long at all, i just read it :D
im only 18, and im already thinking about what im gonna do when i get older, i want to be able to lift well into old age, and to do that i guess i have to take good care of my body now.
 
Summit of the Minds - Meeting #1

The Evening

Current # of members - 4

Rules -

1. The goal of the summit is to help any, and or, all of the members get better at their sport, or have a better training schedule.

2. No cell phone calls during the summit. If they are not at the summit they are not important enough to talk to during the summit.

3. New members to the meeting are to be kidnapped and not told what is happening until the summit starts.

4. All summit meetings will involve food.

For the meal I BBQ'd a 6lb piece of pork for about 5 hours. One of the guys brought a huge loaf of bread. So we cut it in half the long way, put all 6 lbs of meat on the bread and made a huge sandwich. Then we cut it into 4 pieces and each took a piece, so that we were all eating the same sandwich.

It was a good Sammich'

The Training

This was a very interesting meet. The goal (for me) was to help me set up workouts so that I have throwing involved, as well as good gym workouts.

Here is the result f the summit.

I will have 6 training days. 3 throwing and 3 lifting. The days will look like this.

Sunday - throw
Monday - lift
Tuesday - throw
Wednesday - lift
Thursday - throw
Friday - lift

I am not in charge of the throwing workouts so I can not discuss exactly what they will be. The following is what the gym workouts will be.

1. Lower Body Push / Upper Body Pull

2. Lower Body Pull / Upper Body Push

3. Athletic "Stuff" Day

For days 1 and 2 I will have the option of 3 different workouts. (not really an option, I will still be doing a power test before every workout, that will decide which workout I will do on each day.) Those workouts are -

1. Power Day - if test is 97% or higher

2. Max Day - if test is between 92% and 97%

3. Hypertrophy Day - if test is between 87% and 92%

The goal is too completely buy into whatever type of day it is. If it is power, the goal of everything is speed. We talked about how the body remembers the last stuff it does from each workout. So on a power day, all exercises must be fast, so the I get a more complete adaptation to speed and power training. Power day exercises will be measured with the Tendo.

The max day is the same, Everything is to be done heavy and with lower reps. I will buy into the purpose of that day completely.

Again, the same for the Hypertrophy day, the goal is to train the lactic acid system, and I will buy into that completely. With a goal of getting work done. Super sets will be used here. I will also use the KB a lot on these days as well.

Day 3. Day 3 is an interesting notion for me. The goal is to do athletic stuff and do all types of different work. Here will be able to do the strongman events, anything that involves coordination, anything that will help the different throws. One of the guys has cartwheels in his workout on that day. Anything that will help me get better and my weakest points, which for me is getting better at the triple extension and, well, pretty much any "athletic" type moves. This is a good day for hops, skips, and various types of jumps.

I would say that the summit was a complete success and I look forward to my new training schedule. I am a little unnerved because this will be the first time I have trained for anything that was not just strength. Though I think the changes in regime will be a good thing.
 
1. Lower Body Push / Upper Body Pull

2. Lower Body Pull / Upper Body Push
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you mean lower body push OR upper body pull, or both? if its both, thats kinda interresting. Usually with push pull splits people just do push and pull on different days, but you oposites for upper and lower.. why?
 
I want to be kidnapped so I can have one of those sammiches. Albeit I'm not extremely hip on pork...you make it beef and I'll be ever so happy. I'm jealous that you'll be throwing 3 days a week. We only throw 2.
 
you mean lower body push OR upper body pull, or both?
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It is both.

why?
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Because the throwing events are a lot of pulling and this way the pull is spread out so that I will not be fatigued on the throw days.

Also lower body pulling trains a lot of upper body pulling muscles, and I like to hit back every workout. (which I will probably do anyhow.)

I have never really liked the traditional push pull. I do not think you can get as much out of the workout as you can splitting it a little different.

Albeit I'm not extremely hip on pork.
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I know a lot of people say this. I find that it is mostly because they have never had pork cooked properly before and that is why they do not like it.

you make it beef and I'll be ever so happy.
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Next time I am doing the whole beef tenderloin.

I'm jealous that you'll be throwing 3 days a week.
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I am just throwing when the guys throw. Though the more times it gets done the better.
 
goergen1 said:
It is both.
Because the throwing events are a lot of pulling and this way the pull is spread out so that I will not be fatigued on the throw days.

Also lower body pulling trains a lot of upper body pulling muscles, and I like to hit back every workout. (which I will probably do anyhow.)

I have never really liked the traditional push pull. I do not think you can get as much out of the workout as you can splitting it a little different.
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Thats very smart, if i ever do a push pull, ill do it that way! More frequency on the back.
 
Karky = Very Smart. I hope you become an absolute F.R.E.A.K. That would be sweet. (I mean, you know, only if that is what you want to do:D)

SO today marks my first Lower body push / upper body pull.

50kg Squat jump had me at 100%. So power day it is. And, as per the new plan, the goal is power for all exercises.

1. Vertamax - 3 sets 6 reps, split jumps with 2 bands on each side.

2. Vertamax - 3 sets 6 reps regular jumps with 2 bands on each side.

The vertamax is sweet. My A$$ Cheeks are like, WHOA, DUDE, HOLY CRAP, and stuff like that.

3. Single leg step-up jumps - On the tilting plio step. 3 sets 6 reps each leg. These were sweet too.

4. Speed Squats - 305lbs, sets of 2, I used the buffalo bar. Speed was pretty good, stayed in the .7 mps range.

5. Standing Speed Alternating Rows - These were pretty sweet. I felt a lot of back and a TON of core as well. Great exercise. 4 sets 10 reps, 200 lbs, I used a bunch of different grips.

5. Jumping Explosive Rope Pull-Ups - These were sweet too. You jump a little before each rep so you can increase the speed of the pull-up. I felt a TON of lats, I got a much bigger and much different range of motion on the exercise, really sweet.

6. Seated DB Cleans - 3 sets of 10 reps. 40 lbs.

PWO - 4 scoops of cool-aid in my Attack. 1.5 scoops of MM, 1 scoop Protein, 2 scoops glutamine, an egg roll, ribs, wings, beef, pile of rice.

This was a great day. I was happy to see that all of the faster exercises had a great training effect. I will be excited to report on massive increases in jumpy upy stuff as well as strength gains.

Karky - The lower body push / upper body pull really flowed well and after having done it, it makes even more sense.

Gym Conversation -

1. A couple of guys went to the zoo to see the gorillas up close. I guess these things are huge, about 4.5 feet tall and 450 lbs. They said that their arms were the size of watermelons. The zoo people said that they can hang from one hand pretty much all day. How would you like to swing weighing 450 lbs pretty much all day? That would be sweet.

2. Exercise selection does not matter as much as people think. There are a ton of exercises that will train the same strength qualities as well as increase variety and decrease the likelihood of over training. That is why a lot of great lifters / athletes workouts seem like they choose exercises at random. They do, they just pick the exercises that they need to train the goal for that training day.

3. There is a guy coming on friday to get documented closing the #4 COC gripper. If he gets it he will be the second (or 3rd) person in the world to get it.
 
becoming an absolute freak is the plan, but now i gotta go to bed. I need my sleep if im gonna powerclean 225 tomorrow :D
 
but now i gotta go to bed.
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Sleepy, Sleepy = Recovery, Recovery :cool:

Todays workout was throwing.

We started with overhead throwing. I chucked a college shot put 41 feet. They say that is about how far you should be able to throw it using the shot put form.

My form is not that good yet. I did hit a pr today. Bit I am still in the mid 30's.

I also did about a million shot put drills. This is definitely my worst event.

Then it was weight spinning drills. Getting me used to the flow of the weight and heading in the proper direction. That was like a million spins as well. I used the 29lb and 56lb for this.

I was getting pretty tired at this point. We set the bar at 10 feet, chucked the 56lb weight over a bunch of times and called it a day.

Throwing is en emotional roller coaster. One throw you hit your best ever, the next is the worst ever and you do not know why. This is happening more to me because I am a beginner. Staying focused and everything will come together.

PWO - The usual.

Gym Conversation -

1. uuuumnmmmmm. I seem to have forgotten what we were talking about, it must not have been important.

2. Lots of form talk.

3. I don't know, I was going cross-eyed from doing my million rep drills.
 
cant comment much on the throwing because i have no idea about it, but i want to correct a common mistake people make about me. I dont sleep, i recharge. Theres a difference :D
 
Yeah well, I don't sleep, I wait.
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lol. OK Chuck Norris. :yelrotflmao:

Today was a lower body pull and an upper body push.

I started with the 50kg squat jump. Got 97.6%. It's a power day. This surprised me because the jumps felt slow and I did not feel totally recovered. But hey, they were not slow and everything went very well. So here's to not judging everything on how you feel.

I will be using a 50kg hang snatch for the normal power test on this day. I only used the squat jump because I have no comparison for the snatch yet. I set the baseline for the snatch today.

1. Snatch from Floor - I have not done these in about 5 years. So the weight was small and my form has some improvement to make. I did sets of 3 with 70kg (154lbs) It was a LOT of sets. Mor than 10 for sure. I stopped counting after that.

2. Snatch Grip High Pulls from Floor - I set the high pull indicator at 16. Was hitting it to easy so we moved it to 17. I did sets of 3 here as well. I used 90kg (198lbs) Don't know how many sets. I just kept going until I stopped hitting the high pull indicator

3. Log Speed Press - sets of 3. 146lbs. Lots of sets here too. Maybe I will use the tendo to measure speed here, so I do not have to keep track of sets.

4. DB Speed Single, Single, Double Chest Press - This went really well. I did 10 sets of 4 with 70lb db's. I really like this exercise.

PWO - The Usual

The volume was too low on this workout. I need more assistance exercises for both push and pull. I think I will end up doing 4 exercises for each. There is a learning curve with how I am going to make these workouts work.

Gym Conversation -

1. A bit of talk about search engine optimization. I am going to help some of the guys with their websites.

2. It is very important to have a way to measure the larger exercises. Depth in squat, the height of a pull, the speed of exercises. This takes out guesswork and forces the lifter to hit goals on every set. Once he can not hit those goals. It is time to move to the next exercise.

3. I got a physical yesterday. My first in 6 or 7 years. I'm not as tall as I thought. I am only 5'9." HUH.

4. It is the assistance exercises that make you stronger and better at core lifts. Too many people forget this and think they can always make progress only using the core lifts. This is of course, not true.

On the same topic, it is interesting. Some people never figure that out and just hit a point and stagnate for the rest of their lives. Others do figure it out, and can always make progress, no matter where they are at.
 
Yea, So it is -

left, right, both, left, right, both

or-

right, left, both, right, left, both

Actually when I put in DB bench press I usually do them this way. No matter how fast or how many reps I am going with.
 
This is the workout for Thurs. July 26.

Throwing. Raining. Inside work.

Spinning exercises with a rope and a KB. This was a bunch of different stuff. I felt like McGuyver.

You have rope, a KB, 12 paperclips, and a box of matches. How many exercises can you come up with?

GHR - 3 sets 10 reps

Rev Hype - 3 sets 10 reps 100lbs

PWO - The Usual

Gym Conversation -

1. Jesse M talk. One of the guys has a friend who owns a gym. Someone there died during a workout 2 days ago. He was 31. Crazy stuff.

2. There is a guy named Tex coming to the gym today to close the #4 COC. That should be cool.
 
goergen1 said:
Gym Conversation -

1. Jesse M talk. One of the guys has a friend who owns a gym. Someone there died during a workout 2 days ago. He was 31. Crazy stuff.

2. There is a guy named Tex coming to the gym today to close the #4 COC. That should be cool.
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Even though I don't always post to your journal, I read it daily, and would rep every one of the posts in it if I was allowed to. Great stuff.

You hear those stories about people dying while working out and it makes you wonder if it's all worth it. Then you realize that not working out is the worst of the two options.

I noticed my grip in my left hand is noticeably weaker than my right, so I just bought the entry level one so I can train up from that.
 
Great stuff.
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Thanks Stingo. I am always glad to see that people read the journal. It is motivating for me and makes me adhere to my workouts better.

You hear those stories about people dying while working out and it makes you wonder if it's all worth it.
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Lets make no bones about it. Generally people who die during workouts have extenuating circumstances, it is very uncommon.

so I just bought the entry level one so I can train up from that.
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Yea. Those grippers are really good training tools.
 
yeah people who die working out usually do really HARD routines, + often these people have a heart condition from before that they were either unaware of, or they just took the risk.
 
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