Testing chaos

E

evolution

2
Thought I'd run a 10-16 week journal. However, I won't have any set plan or training setup...I'm just kinda' gonna goof around for a few months and get bigger and stronger. I'm in off-season for throwing competitions so while I'll still have an emphasis on throwing further...I'll be spending a bit more time lifting.

Week 1/Friday-
A)Power clean:155X3, 175X3, 195X3, 205X2, 215X2
B1)bent knee GM+BTN push press[1]+Push press:155X9, 175X6, 195X4, 215X4, 225X4 *varying grip width*
B2)concentration curls:30sX15X5 *slow eccentric*
C)bent power shrugs w/straps:225X20X3
 
LOL i can crul da smae wait as u

...but that's all. :(
 
Week 1/Sat
AM
A)tire flips:10flipsX4 sets
B)hammer swings:21#X3swings, 31#X3swings, 36#X3swings, 21#X3swings
C)bb lunges:135X12X3

D1)power snatch[1]+OH squat:145X10X3
D2)1 arm db flyes:50X10X3 *each arm*
D3)1 arm rear delt flyes:50X12X3 *each arm*

E)buddy running carries:Jonesy(~194 lbs)X40-50 stepsX3 *this is ala military style...throw yer training partner over your shoulders and run with him on yer back...great finisher*

...teh OH squats were pretty tough after doing the lunges.

PM
1.5 hours MMA
 
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LeiYunFat said:
You have a 36 pound sledge?
Click to expand...

That'd be cool but no. I have a hammer that we use in the Highland Games and I just drop plates onto the ball at the end and work progressively heavier. It's somethign I picked up in a phone conversation wtih Dan John and has improved my hammer throwing tremendously...not to mention it's a hell of a back scorcher. ;)
 
Nice. But I'm having difficulty picturing it...got any pics? Maybe some of us can try and simulate it, because we all want to be like evo.
 
Thanks, Rock...I'm tryin.

Lei, I'll bring in the hammer and shoot some pics. Imagine a long PVC pipe about 4' in length. Now imagine a round, lead ball at the end. You'd basically slide plates down the PVC pipe and they'd rest on the lead ball making hte hammer progressively heavier. I got this tip from Dan John to help get my movement better in the hammer.

Week 2-Tues

Afternoon
A)power clean:185X3, 205X3, 215X2X2, 225X1X2
B)front squat:225X5, 275X3, 295X3, 305X3, 315X2
C1)db bench press:90sX10X2, 75sX15X2
C2)chest supported row:115+whatever machine addsX12X4

Evening
A)braemar throw:8 throws; best=28'7"
B)sheaf toss:10 tosses
C)56# height:10 throws

I'm now off to do some arms
 
Week 2-Thurs

A1)deadlift:225X10, 275X8, 320X5X2, 365X2
A2)EZ bar curls:85X12X5 *slooow eccentric+mid-isometric holds*

B1)push press:135X15, 155X12, 185X8, 205X4, 215X3
B2)cable pullthroughs:200X15X5

C1)face pulls:100X15X3
C2)db L-lat raises:20sX10X3 (I sucked on this...shoulders were burning before I hit these)

D)seated cable row: 160X12X2, 180X8X2

Wanted to do more but ran out of time.
 
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Week 2-Sat
AM
tons of throwing...3 hours worth. No PRs, just technique work.

PM
1 hour MMA

Week 3-Mon
Midafternoon
A1)bench:225X10, 275X3, 295X3X2
A2)chest supported row:140+barX8X4

B1)inc db press:90sX12X3
B2)1 arm db row:90X12X3

Now off to hit arms and traps after grading some papers
 
A recap of the week so far

Week 3, Tues-
Tons of throwing...again, no PRs, just technique work. Trying to get the spin down on hte open stone and double spin down on heavy and light weight for distances.

Weds-
A)clean+press:135X5, 165X3, 185X3, 205X2X2, 215X1X3
B)Push press:225X5, 235X4
C1)inc db press:90sX10, 90sX8X2
C2)zercher squat:275X8X3

Really wanted a workout in on Thurs but due to meetings and visits and artifacts due...not happenin'. Ah well, will hit it tonight and turn up the volume. Maybe I'll push for a 250X1 push press. :)
 
Week 3-Friday

A)front squat:135X10, 185X5, 225X5, 275X3, 315X3, 320X2
B)back squat:320X6, 365X5, 405X3, 415X2
C)push press:135X12, 155X8, 185X3, 205X3, 225X1, 250X1 <--ha! got it!
D)snatch:135X1X5 (just for fun...legs were fagged sooo wasn't pushin weight)

E1)db press concentric/fly eccentric: 40sX12X3
E2)chest supported row:135+barX10X3

F)15 minute arm blitz extravaganza with a bunch of slow eccentric, drop set stuff, and isometric holds...threw in a couple sets of calf raises on the verticle sled-8 plates for 12 reps w/5 sec isometric hold at top
 
Ha1 lei. Thanks to both of ya'. The priority right now is getting bigger and stronger since we're off-seasoning it until January. I'd like to have a 275 push press, ~500 back squat, and a 350 front squat by January. I wouldn't mind raising my clean and snatch, but my progress is sucking so bad there...I'll have to go and visit with my Oly coach after graduation in December.
 
Week 4-Mon
A)snatch:135X5, 155X3, 175X1X2

B)deadlift:225X10, 275X10, 315X5, 365X1+1F@lockout, 315X6 <---they've wrapped most of hte bars with tape to give it a thicker bar. I'm holding a bit of water and my grip is sucking...the stupid bar slipped right out of my left hand nearing lockout. This pisses me off cause I have pics of me deadlifting in the 400s. :mad:

C)bench:205X12, 275X5, 305X5, 315X2, 325X1 <--PR. The football kids made me keep workin' bench 'til I had to work to get it up.

D1)db press:90sX12. 90sX11/ db press concentric+fly eccentric:40sX12X3
D2)chest supported row:135+barX10X5
 
Derwyddon said:
you know what i hear everytime i read this? " yeah i'm just gonna do whatever and be completely awesome and you can all eat me."
Click to expand...

lol. I do appreciate the compliment. But really...I'm (usually) very structured about my workouts to the point I'm paralysis by analysis for myself. I really just wanted a "ummm...I'll do this today." I was going to do Mreik's workout that he gave me-->lots of leg extensions, tricep kickbacks, and calf raises and then look hyooge all pumped and flexin' but leg extensions leave me sore and I hate having my legs sore.

P.S. I still love you.
 
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Week 4-Weds *screw around at the gym day. just wanted to get some blood pumpin' :) *
A)good mornings:185X12X2, 205X9X2
B1)db L-lateral raise w/ext rotation:25sX15X3
B2)neutral grip chins:BWX12X2, BWX10
C1)bb step ups:135X20 step upsX2
C2)db upright rows to sternum:40sX10X2
D1)BTN military press[1]+OH shrug[8]:135X3X2
D2)db rear delt flyes:45sX10X2
E)inverted rows:BWX20
F)bunch of stuff for arms and rotator cuffs
 
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