Training Log - Inspired by Evo

More throwing today. All shot put work.

1. Dynamic Flex

2. Overhead Shot Heaves - Did about 25 of these. Hitting the 40+ mark.

3. Standing Throw - This seems to be feeling better. I am slowly learning how this throw feels. Peppered the 30+ area.

PWO - Steak Stir Fry

Thoughts - I guess I am just going to throw like every day to get more used to it.

That is all.
 
Hey Georgen, took your advice as you can see in my log.
One more question. I am planning to sometime in the future to start incorporating oly lifts into my routine.

Stuff like power cleans, etc.
Tony told me to start doing 'high cleans" to prepare me for cleans, but when i youtubed the exercise it seems like doing up right rows, with heavier weights, using a lot of momentum. I am pretty sure I'm wrong, but thats just how it looked.
Any advice as to how I'm supposed to be performing this exercise?
 
The exercise is high pulls. They are a good start if you are going to learn the Olympic lifts.

They are not really like upright rows using momentum. You can start with doing a basic pull.

Click on the clean pull video. Gayle Hatch is one of the best weightlifting coaches in the US. There are some good videos there and the clean pull video explains things very well.

Any advice as to how I'm supposed to be performing this exercise?
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If you are going to learn the Olympic lifts your best bet is to find someone in town who knows the lifts and can help you better understand how they are done. There is no substitute, and no better way to learn the lifts.
 
goergen1 said:
The exercise is high pulls. They are a good start if you are going to learn the Olympic lifts.

They are not really like upright rows using momentum. You can start with doing a basic pull.

Click on the clean pull video. Gayle Hatch is one of the best weightlifting coaches in the US. There are some good videos there and the clean pull video explains things very well.



If you are going to learn the Olympic lifts your best bet is to find someone in town who knows the lifts and can help you better understand how they are done. There is no substitute, and no better way to learn the lifts.
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Thanks for the website, the clean pull seems to be similiar to shrugs..but with momentum lol. Looks difficult, and it will take me time to perfect it. Gonna look up some more videos on it.
 
Grrrrrr INDEED!!!

hhhhmmmmmm........ This was fairly long work day. I was not particularly motivated to work out. Sometimes these are the best days to train. A Grrrrrrrrr..... Day Indeed!!:D

1. Reverse Hyper - 280lbs 1 set 10 reps. 370lbs. 2 sets 10 reps.

2. Neck Attack - Green band. 3 sets 10 reps each direction.

3. Band Rotations - 3 sets 10 reps each side. Green band.

4. Squat - these were not really feeling good as I started. The bar felt ok. 145 felt good. 235 was smooth. 325 started getting uncomfortable. 415 was hard. 465 felt a little better. 505 felt good. 555 went very well. Took a jump to an even 600lbs and got it. It was NOT an easy rep. I am very happy about this. It is the first time I have hit a 600lb regular squat since I started training again. That is really good.

5. Log Bar Press - 135lbs for 5 reps. 185lbs for 3 reps. 185lbs for 3 reps. 225 for 2 reps. My throwing shoulder is still pretty sore, you know, because I am not very good yet and most of my throw is arm. So I took this one easy.

6. External Rotations - 4 sets 10 reps. 10 lbs.

7. GHR - 3 sets 8 reps
Super-Set
8. GHR Stretch Abs - 2 sets 6 reps. 1 set 8 reps.

Shrugs - something for 3 sets of 15 reps.
Super-Set
Reverse Flys - 3 sets 10 reps. 20lbs.

PWO - The Usual

Thoughts -

I have to say that I am feeling better about training all the way around. My strength seems to be coming along. The increased volume of throwing is really helping me understand the throws better. Everything is heading in the right direction.

Tex, just being around and being huge, is a great motivator. The fact that he has the coolest music and is a cool guy is also good.

I like being a member of the "GIANT STOMPING QUADRUPED" (that is the name I have given our group now that there are 4 of us:D)
 
how much did you squat/dead/benc/clean/snatch, etc when you were at your highest?
Will you catch up to your former self soon?

Congrats on the 600 squat! that's almost 3 of me :D
 
how much did you squat/dead/benc/clean/snatch, etc when you were at your highest?
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Squat - 820lbs (box squat, during that time I never did any regular squats)
Dead - 600lbs (Always my crappiest lift)
Bench - 625lbs (in just a belt ant t-shirt)
Clean & Jerk - 400lbs (at that time I never really tested just cleans)
Snatch - 300lbs (actually 308 I think. KG's you know)

Will you catch up to your former self soon?
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No. Not soon. This is a warning to anyone who gets pretty big and strong. Think real hard before you decide to get all lean and ripped. Strength drops REALLY fast.

I am not sure if I have aspirations of getting to the point I was at. I have taken up throwing in the highland games and a LOT of time is needed to get good at the throws. I am sure my strength will increase. I am just not sure if I will commit the time it takes to get that strong again. If I do I will have to take time from throwing.

Then again. The throwing will have my nervous system much more efficient than just lifting. So there may eventually be better gains than before. (though I am sure I will not get my bench press that high again. Bench is too hard on the shoulders)

Congrats on the 600 squat! that's almost 3 of me
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Yea. It is just over 2 of me. :yelrotflmao:
 
No. Not soon. This is a warning to anyone who gets pretty big and strong. Think real hard before you decide to get all lean and ripped. Strength drops REALLY fast.
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so you're saying you're lean now? ok..
:D

And I had no idea you were that strong, damn mate!
 
so you're saying you're lean now? ok..
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Not exactly. ;) Actually I was 40lbs heavier when I was at my strongest. About 330lbs.

I cut from 330lbs to 200lbs in 9 months. I thought I was done with strength sports. (I know, stupid idea) The amount of strength you lose when you cut 130lbs is astranomical.

And I had no idea you were that strong, damn mate!
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Yea. It is not fun to think about it. Makes me angry. :pain7: It is also motivating though. Knowing I can get to that point (or farther) if I want to.

On a completely separate note. Training and being lean is VERY easy compared to getting strong. To be lean and look good, you really do not have to know that much. Basically all you have to know is decent form, how to push yourself, and basic nutrition. Which is not that much, really.
 
Today was a great day. Everything was great. All training seems to be coming together.

Pre-Workout - This was hardly a scientific way of going about taking pre-workout supplements. We opened some new stuff. It pretty much went like this.

"Here is some new stuff."

"What are the ingredients?"

"I don't know. I don't like to read that stuff."

"Are those pills?

"Yea."

I'll Take 4."

"Whats that stuff?"

"It tastes like crap."

"That usually means it works well."

"Yea. Let me try some."

So....... Basically we have no idea what everything was or which things worked and did not work. You gotta do that sometimes. We are in a quest for the best placebo effect. The question is. If you take a bunch of stuff that does not work, but there is a small placebo effect, is the more you take the larger the effect?

(the above is a fun story and should in no way be taken seriously :D)

1. Dynamic Flex

2. Overhead PUD Throw - 10+ throws. 44lbs.

3. WOB - 56lbs for those who do not know. 15+ throws. I am learning timing with the swing. When I am on it goes a LOT higher than when I am off. Our measuring stands are on the ground. Since we know we throw higher than the ground we used the ever so scientific system of.

"That looked like it was a higher than the other one." Though we are able to dial in the technique.

4. Single Arm Deadlift - 135lbs 3 reps each side. 185lbs 3 reps each side. 225lbs 3 reps each side. (we tried to do this one without straps. The answer is no, we can't :D) 275lbs 3 reps each side.

5. Weight release power shrugs - We used the band weight release that we used with the bench press last week. The release weight was 160lbs. So the weight at the bottom was 295lbs. 160lbs snapped off to make the weight 135lbs. We used the Tendo Weightlifting Analyzer to measure peak power for the lifts.

We did 4 reps with just a 135lb bar as our comparison test.

My first set with the weight release produced an average of 4.8% higher power production over teh first set with "naked weight."

My second set with the weight release produced a 7.1% increase in power production over the first set with "naked weight."

The 4th set was done without the weight release to test the effect on just using the 135lbs. Here I had an 8%+ increase in average power production over the first set with 135lbs "naked weight."

Again I realized a LARGE increase in power production that carried over to my highest overall power production on the last set without the weight release. Which is VERY awesome.

I see a LOT of good things coming from this training method. Especially for me when it comes to increased power production.

6. Reverse Hyper - 3 sets 10 reps. 140lbs.

7. Land Mine Rotations - 3 sets 8 reps on each side. 25lbs. We discussed a lot about different positions with this exercise and what is most effective as well as what produces the most rotation range of motion about the middle.

PWO - The Usual

Thoughts -

I am very excited about the base camp weight release. There are a lot of great things that will come from this. One of the most important things is power production int the first .2 seconds. (a very important ability when it comes to sports training)

We will be attaching the computer to the Tendo next week so that we will be able to get a lot more information as well as graphically show the power production and force production of the exercise.


Gym Conversation -

This did not exactly take place during the workout, but was a good conversation none the less.

Have you ever watched a lot of the people who go the Arnold Classic. Specifically to the "Expo" where all the supplement vendors are. This is how it goes.

"This is a great new product."

"Sweet!!!"

"It will get you jacked up for your workout. Though your heart may explode."

"Is it free?"

"Yes."

"I'll take some."

"Whats this stuff."

"It is to help increase your ability to do work and decrease recovery time. It will also increase your estrogen levels some."

"Cool. Is it free?"

"Yea."

"I'll take some."

It is kind of like if something is free, it does not matter what it is, it is probably worth taking.

Until next time cats and dogs,

"G"
 
LOL

Man I wanna train with you guys.

That would be hilarious if someone brought in some vicodin...:D

Or better yet, some Levitra

Your green shorts will be the most colorful tent in the room
 
When your GF gets scared because you're dick is glowing in the dark is when you know you took some werid **** as PreWO supplement..
 
I am thinking about getting a lime green T-Shirt.

Yesterday was probably the best throwing day I have ever had.

1. Dynamic Flex

2. Overhead shot heaves - about 10.

3. Shot Put - 16lb shot. LOTS of throws. This was the first day that I was not just shoulder throwing. (which is nice, my shoulder is not even close to as sore as it has been after the shot put days. :D) I really felt like I made progress on my block as well. Overall I improved an average of 2-3 feet over my previous cluster of throws. Which is good.

4. Heavy Weight for Distance - Used a strap. The strap really helps and allows for me to get used to a higher speed without having to worry about grip. This was also the first day I did 2 turns for the heavy weight. It felt pretty good and I see some real progress.

5. Light Weight for Distance - This was good as well. My 2 turn is feeling a lot better and I feel like I have a better feel for the "tap the wheel" concept. which is good. My orbit seems to be getting better.

6. Vertimax - 3 sets 5 reps vertical jump. 3 sets 4 reps leg switch vertical jump.

Thoughts -

1. This was the best throwing day I have had. It is the first time I have not ended the day frustrated at the shot put. I think things will progress well over the next month or 2.

2. We talked about some interesting clean variations for different types of athletes. These may show up in our workouts sometime soon.
 
Yesterdays workout was pretty good. I decided to move my lower body push day to Tuesday. (since that is when everyone else does it, and having people around is good)

So today was some throwing drills and stuff.

1. Dynamic Flex

2. Right Hand KB Swings - 50lbs. Did these because Saturday was all left handed (my dominant side) Needed to balance things out.

3. Opposite Hammer Winders - 20lbs. Same reason as the above exercise.

4. Right Hand Med Ball Throws - Same thing as the above.

5. Sheaf Swings with the Core Bar - This was pretty good. I was very angry at it to begin with. After a few sets I got the swing down and was less jerky. Used 25lbs.

6. Fat Spinning Handle Parallel Pull-Ups - 4 sets. 5 reps, 4 reps, 4 reps, 3 reps. These are much harder on these pins than with a regular bar. Lots of grip. I was able to do many more this time than last time.

7. Trained the COC Grippers - Did this with Richard. :cool: Learned how to properly hold the grippers. Worked up and closed the #2. Did a down set with the #1.5 for 4 reps per hand and another sets of 4 with the credit card.

This marked the first official day of training to close the #3. This should be fun.

PWO - The Usual
 
I want to get my hands on some of those grippers, but shipping from the US to Norway is a bit expencive, pluss, if it costs more than x ammount of money, I will have to pay like 25% of the price to the Norwegian government (I actually think it's more...)
 
I want to get my hands on some of those grippers, but shipping from the US to Norway is a bit expencive, pluss, if it costs more than x ammount of money, I will have to pay like 25% of the price to the Norwegian government (I actually think it's more...)
Yesterday 08:37 AM
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Stupid government. They are always trying to screw their citizens. :rolleyes:

Short day. Under the weather.

1. Dynamic Flex

2. Overhead Stone Heaves - We have stones again!! That is cool.

3. Stone Throw - This was interesting. The whole night I thought I was throwing just over 20 feet and I was all angry and stuff. The we measured and I was throwing about 30 feet. That made the night better.

Other Happenings -

Tex farmers walked two 172+lb Inch dumbbells just over 51 feet. That was impressive. He was going for the 72 foot world record. I think he will beat it.

Awards I have won -

I have received the prestigious "Little Debbi Grip Award"

I can only believe this means that a little red haired girl wearing a bonnet has a better grip than I. :mad:

Thats ok since I am the least crossfit person out there as well.

All that on top of my lack of explosive power, throwing skill, and basic athleticism.

I am pretty happy with myself today. :mad: :) :D :cool:
 
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