Training Log - Inspired by Evo

The ultra cool 50kg squat jump was at 96% of my best. So maxing / heavy type day.

I warmed up with dynamic flex.

Then I followed it up with the general strength circuit for 10 reps each.

push up
v-up
clap push up
burpees with jump
mountain climbers
leg toss (partner)
leg scissors each way

This really went well. I was ready to train hard after that and it got me breathing pretty good.

1. Parallel Buffalo Bar Box Squat - I worked up to a single at 575lbs. I was going to go 600. But the lack of a belt and the presence of good advice from a training partner made me think better of it. Hindsight, this was a smart move. It was a 60lb jump from the last time I did this exercise.

2. Buffalo Bar Step-Ups - I did 4 sets of 5 reps on each leg. I worked up to 155.

3. DB Bent Over Rows - 3 sets 6 reps. 110lbs.

4. Cheat Curls - Yea. After all the talk about them yesterday I had to get them done. I did 4 sets of 5 reps at 155. not bad for the first time. I really got a good appreciation for this exercise today. It may be one of the most under-rated exercises out there.

5. External Rotations - 3 sets 10 reps. 15lbs

6. DB Overhead Triceps Extensions - 3 sets 10 reps. 45lbs.

This was a pretty good day. I felt strong for the entire workout and was also there mentally. Which is good.

PWO - 1 scoop attack, 1 scoop glutamine, 1 scoop muscle milk, 1 scoop protein, 4 scoops kool-aid.

Gym Conversation -

1. Leave a little something in the tank. Sometimes (actually a lot of the time) it is better to leave the "big lift" out there. It is not always necessary to be done. If you fail, it changes the mood for the rest of the workout.

Failing on lifts frequently is also a good way to over train more and get more frequent injuries.

The lift always goes up the next time you come to it anyway.

Thought of the day -

Another thread on this forum got me to thinking.

The coolest thing about training for a sport, or training in general is the people you meet, the conversations you have. Camaraderie is the word I am looking for. A group of people who are like minded and fun to be around. That is really what makes training cool.

I see a lot of people who are all excited to get some stuff and start working out at home. But I think that they are missing out on the best part. Going to the gym and hanging out with cool people. Going to contests and hanging out with cool people. This is what training, competing, and working out are all about.

Quote of the day -

"I hate it when I do stuff that makes me feel like I am not in good enough shape, which is all the time."
 
Isn't that last post two days ago...Peggy Sue?

I see you're online...I hope you're posting your training sessions for these two days you missed. In which case, I will withdraw my comment. Until then, Sally.

:)
 
This is the workout from Sept. 5.

Throwing.

I started with the stone and the heavyweight since these are going to be used for trimming the field it is a good idea. After that we did the lightweight.

We did these in a more game like fashion. 2 warm-up throws, and 3 main throws. I matched my PR's on the first throw for the stone, heavyweight, and lightweight. Which is good.

Being under pressure for one more throw was new and I learned a little about what my intensity should be.

Then we did the Weight Over Bar. This went pretty good. I hit 10 and 11 feet with room to spare. I was very close to 12 feet. Soon it will happen.

The last thing we did was the sheaf. It is a 20lb one. I got 18, 20, and 21??? I can't remember about the 21. I know I missed 22 feet.

Then we went back to the gym.

1. Reverse Hyp - 2 sets 10 reps

2. Back Attack - 2 sets 10 reps

3. BW Ring Rows - 3 sets 10 reps

After that We started going over some KB work to help me learn tempo with the implements a little better. I will be using these drills in my warm-ups from now on. I think that they will be very helpful.

After that I stretched my hamstrings and had my PWO drinks.

PWO - The Usual

Gym Conversation -

1. Lots of rules. I would have fouled a lot today because I stepped out of the trig wrong a lot of times. There are a lot of little things like that that we discussed today and it was very helpful.

2. We discussed the upcoming contest. I have looking forward to it now. I feel more ready than I felt last week. Especially from a mental standpoint.

Thought of the day -

The mental arousal in throwing is very different than in the strength sports that I have been involved in before. There is no way to just amp up and PR. (I found out that I throw much worse when I do that) There is too much technique to do that.

This will be one of the things that I will practice over the next few months. Finding the right mental arousal level for me.
 
hmm.. I think I have to try the cheat curl sometime.. Is that something strongmen specially use? I could imagine when you pick up one of those "rocks with no handles":)p) that you need quite a strong biceps to avoid injury and to just be able to hold the arms flexed.
 
Isn't that last post two days ago...Peggy Sue?
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Yea. I am running a little behind with the posting.

Is that something strongmen specially use?
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Actually the idea hit me after talking about Al Oerter and

For those who do not know Al Oerter was a gold medalist thrower in 4 Olympics.

Advice from the great ones should always be listened to.

For those who are interested,

The training log today must start with a story. I will name this story.

The Printer Offensive -

So I am on the phone with one of my old training partners up north who tore a pec and is going into surgery on Tuesday. I walk into the gym and I am talking to him.

Then I look up and my training partner is standing there with a printer and a 2 1/2 foot wrench.

I say to my friend on the phone "dude, I think there is going to be the battering of a printer right now." He says, "did you just say what I think you just said?" I say, "Yea, I'll call you back."

So I follow Bert outside where he commences bludgeoning this printer to his hearts content.

Then he looks up at me and says, "you wanna go at it?" I say, "Yea!" and take the wrench.

I take my first swing and the red ink cartridge flies up and hits me in the nose. I now have read ink on my face and am pi$$ed that this inanimate object got a swing in.

So I beat the thing for a while too.

All in all this was a good way to start the workout. Sometimes you just need an aggressive outlet. Everything was good after that.

On to training - Lower Body Pull / Upper Body Push

Dynamic Flex

General strength circuit for 10 reps each.

push up
v-up
clap push up
burpees with jump
mountain climbers
leg toss (partner)
leg scissors each way

I did my tendo, 50kg hang snatch, power test. I hit 106.25% today. Again my nervous system is spot on. So, Power day.

I am going to keep the volume pretty low until after the contest on the 15th.

1. Power Snatch - a 4 or 5 sets of 2 reps. Mid 150lbs. Focusing on speed.

2. Snatch Grip High Pull - 4 sets 2 reps. 200lbs. Focusing on speed.

3. BTN Push Pres - 4 sets 3 reps. 200lbs. Focusing on speed.

PWO - The Usual

This was a pretty good workout. I feel that my body is ready. My power production is very high right now. I think I will realize that in my throws.

Gym Conversation -

1. Mostly aggressive beatings type of conversation today.
 
Is that your website? Sinorex?
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Sorinex. No. I have been given the privilege of being the moderator / video, gettin' stuff up type web guy. (web design is my profession) The story goes like this.

I happen to move to town (the Columbia, SC area) and one of my training partners from college (this is one reason I believe so strongly in the fraternity of training partners. Living in the same town or not, you are always partners) happens to run a facility for training athletes called The Athletes Arena. The gym he uses for the weightlifting aspect of his business is the Sorinex Showroom (Sorinex = Sorin Exercise Equipment) So when I was getting ready to start training again I called him and he said I was ready to start training again.

This is where I officially met Richard and Bert Sorin. The owners of Sorinex. It is a father son show. They do weight room design and equipment mostly for college and professional athletics. (Miami of Florida and Ohio State are a couple of the bigger ones they have done)

They have 2 websites. one is a store for their equipment, sorinex.com. The other is sorinexforums.com

Sorinexforums.com is a "giving back" type of project for them. They have been in the strength business for a very long time and have contacts with some of the best out there.

Upon Meeting we "clicked." Same type of attitude, and it is a really fun place to be. When I was offered the opportunity to do whatever I wanted with the forum I took it and ran with it. After talking to me we got a video camera and started filming everything that went on in the gym. The goal of the site is to give back and offer some of the best training information possible using articles, pictures, and video.

That is the story. Sorry it was so long. :D
 
Good luck on your Game! I wish we were at the same one because it'd just be cool like that. I was irritated today because I woke up feeling great to train, was looking forward to it, had a good 45 minute window to get a quick workout in before coaching the volleyball game....and suddenly the dumb varsity girls decide they're having personal conflicts and coach has to debomb the stupid hen pecking and drama so we wouldn't lose the game.

By the time the JV and the varsity game was over and I was finished with my parents of the soccer team meeting it was freakin 9pm. Luckily I gots tons of time tomorrow to hit it. Throw on Saturday, lift on Sunday, throw on Tues...rest for the strongman and Highland Game in Tulsa 3/5 days later.

Okay...sorry for ranting in your journal like one of my varsity vball players...gawd drama is catching. :rolleyes:
 
Good luck on your Game! I wish we were at the same one because it'd just be cool like that.
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Thanks. And one day I am sure we will be in the same one. :cool:

sorry for ranting in your journal like one of my varsity vball players...gawd drama is catching.
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Rant away here man. :SaiyanSmilie_anim:

Yea. Drama has some of the same properties as the plague.
 
Hey Goergen, I love your thread, it's the dog bo**ocks, most of your lift figures scare me though :)

Have you raised your calories to 6-7,000 yet?
 
Hey Goergen, I love your thread
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Thanks man. It makes me happy that all of the coolest people read my thread. :cool:

Have you raised your calories to 6-7,000 yet?
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Close. I will post my diet today.

Pre-Breakfast - Grapefruit

Breakfast - 1 cup oatmeal, 1 scoop Muscle Milk, 1 scoop protein, 1 scoop glutamine.

There will be more. Thanks for the push. :) Logging the diet is harder than the workout for some reason.
 
Georgen, I want to try and bring the cheat curl into my workout.. Should I do the curl evo posted a vid for? Or is the cheat curl something different? Got any vids/pics?
 
Saw your kettlebell workout vid Goergen, impressive. What would you say are the benefits of kettlebells over dumbbells or barbells?
 
Should I do the curl evo posted a vid for?
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That is a good exercise. It is not a cheat curl though.

Or is the cheat curl something different? Got any vids/pics?
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A cheat curl is a curl using a barbell or dumbbells and..... cheating. Do the opposite of everything people say is good curling form. Swing, use your hips, back, shoulders, whole body. I treat it like a hang clean with my hands the other way around, and I curl the bar to my chin. After doing them the other day I will be inserting them into the program fairly frequently.

I will work on getting some video of it up.

What would you say are the benefits of kettlebells over dumbbells or barbells?
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I would say that the largest benefit of the KB is the way it is made. A cannonball with a handle increases the lever arm of every exercise you do. As we all know, the longer the lever, the harder the lift.

Also, because of the simplicity of the equipment it is easy to do many different exercises. I use them for a lot of power exercises, just doing swings and tempo training. This helps to increase coordination and increase the use of the stabilizing muscles in the body. (which is everything at some point in time)

I can't stress enough the ability to swing a weight adds to the intensity of a workout.

A 60lb DB is just a 60lb DB. A 60lb KB, when swinging, can easily become over 200lbs. It will increase the bodies ability to stabilize motion in all directions, increase motor recruitment when changing directions or resisting the force of a particularly hard swing. Also, the better you get, the harder you swing, resistance goes up without even using a larger weight.

That is also where the additional strength benefits from KB training come from. Not just the weight of the implement, but the "weight" that the implement produces with motion.

The problem for me is I don't have access to them.
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You can get 2 - 4 KB for around $300 american. I do not know where you can get them on your side of the pond, but I am sure that they are available.

They are a great tool to have at your house for days when you do not, or cant make it, to the gym.
 
Nice - for someone new to kb's but not new to lifting, what weights would you recommend? And do they need to be bought in pairs? (Kinda know the answer to #2, but figured I'd ask anyhow.) Thanks for your help.
 
what weights would you recommend?
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20 - 30lbs is a good starting point.

And do they need to be bought in pairs?
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Not really. There are about as many exercises with one KB as there are with 2. 2 is good for some stuff.

I used to have a 25lb, 35lb, and 45lb. I would use one in each hand for the two hand stuff, alternate hands per set and do an even number of sets.
 
I came into the gym today all heated and angry.

Then we warmed up with dynamic flex and I felt better.

Today was a throwing day.

1. Stone Throw - 5 throw contest style. (though the intensity was lower today) I think that throwing is easier when done in a not all jacked up state.

We talked about how beginners have to relax a little more. As you get better and better you can tap into the intense emotional outlet a little more.

2. Heavy Weight for Distance - Lotsa reps here. I started playing with the two turn. Did some one turns. I fel that I am learning more and more how to use my legs in this event. Which is a good thing because I have huge ability in my legs, if I only get things to the point where I am using them well. :D

Then we went back to the gym.

I did some back attack and reverse hypers. A few sets of each.

Hamstring stretch, and a bunch of different pole type stretches. These were cool. Very useful from a throwing standpoint.

And since I am extremely hot, if I ever decide to become a male stripper, I will have better flexibility with a pole of some sort. :eek:

PWO - The Usual

Gym Conversation -

1. We talked about doing the reverse hyper with different styles. Using only hips, losts of back motion, swinging it, no swing, single leg. There is a lot of variation on this one piece of equipment.

Thoughts -

This getting really good at throwing thing is going to take some time. I am going to have to commit a couple of years to it to get respectable.

Luckily it is really fun and I enjoy training with the people here. That makes the road traveled better than the destination!! :cool:
 
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