Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
^^ Yup Yup.
For the record I am now copying and pasting from my other forum.
This workout is from Aug 29th.
To preface the rest of this. My Butt Cheek is really sore. More than normal sore.
I went to the gym today.
Warmed up with a ton of foam roller and dynamic flex stuff.
Today would have been a Lower body pull and upper body push. It ended up being a mental day.
What is that?
I was all mental today.
I did my 50kg Snatch test with the tendo and the average power output over 3 sets of 3 reps was 115% of my highest power output so far.
This is a good thin since I know that my nervous system is hitting on all cylinders.
Part of what hit me today is that I am going to be doing my first Highland games on Sept. 15. So, like the first time you compete in anything. I feel completely unprepared. I don't think it matters, it really is not possible to be completely prepared the first time. Though it is a little unnerving.
I felt the same way in my first weightlifting, powerlifting, and strongman contests.
So, after the snatch I did a couple pulls, a couple of bench presses and called it a day.
So today I did a little soul searching. Which is hard for me, and it takes a long time. I have to get through all of the blood and tears and carnage that is in the way.
What did I find????
Well...... I just started training again 4 or 5 months ago. I have pretty much been going through the motions since there were no goals or anything. Of course now there is a goal.
Here is a big list of things that need to happen.
1. Eat more food. I am only getting like 4000 calories each day right now. I need to bring it up to 6 or 7000 in order to keep things going in a positive direction.
2. I need to focus more on the recovery aspect of training. That means doing all of the little stuff every day. (or many times every day) that is easy to put off.
3. I really need to have more than a general plan. I need to tighten things up a little bit and make better assessments of weaknesses.
So since I have a competition in about 2 weeks, any excessive, non-event training, will not help me. I am going to take that time to take a look at things and nail down a better system.
The next couple of weeks will be focused on getting the little things into my schedule. (the ones that are currently not there.
There is only one direction to go. That direction is....................... Whatever direction needs to be traveled to get better.
For the record I am now copying and pasting from my other forum.
This workout is from Aug 29th.
To preface the rest of this. My Butt Cheek is really sore. More than normal sore.
I went to the gym today.
Warmed up with a ton of foam roller and dynamic flex stuff.
Today would have been a Lower body pull and upper body push. It ended up being a mental day.
What is that?
I was all mental today.
I did my 50kg Snatch test with the tendo and the average power output over 3 sets of 3 reps was 115% of my highest power output so far.
This is a good thin since I know that my nervous system is hitting on all cylinders.
Part of what hit me today is that I am going to be doing my first Highland games on Sept. 15. So, like the first time you compete in anything. I feel completely unprepared. I don't think it matters, it really is not possible to be completely prepared the first time. Though it is a little unnerving.
I felt the same way in my first weightlifting, powerlifting, and strongman contests.
So, after the snatch I did a couple pulls, a couple of bench presses and called it a day.
So today I did a little soul searching. Which is hard for me, and it takes a long time. I have to get through all of the blood and tears and carnage that is in the way.
What did I find????
Well...... I just started training again 4 or 5 months ago. I have pretty much been going through the motions since there were no goals or anything. Of course now there is a goal.
Here is a big list of things that need to happen.
1. Eat more food. I am only getting like 4000 calories each day right now. I need to bring it up to 6 or 7000 in order to keep things going in a positive direction.
2. I need to focus more on the recovery aspect of training. That means doing all of the little stuff every day. (or many times every day) that is easy to put off.
3. I really need to have more than a general plan. I need to tighten things up a little bit and make better assessments of weaknesses.
So since I have a competition in about 2 weeks, any excessive, non-event training, will not help me. I am going to take that time to take a look at things and nail down a better system.
The next couple of weeks will be focused on getting the little things into my schedule. (the ones that are currently not there.
There is only one direction to go. That direction is....................... Whatever direction needs to be traveled to get better.
This workout is from Aug 30th.
Focused on hammer winding today. With the 22lb hammer. (this was the first time I have used it.)
I am starting to get a lot better feel for the winders. I really have to focus on letting my arms relax and swing. I have a tendency to bend them a little, like I am trying to keep a 500lb woman from falling off a building.
When I get the relaxed arm thing right my swings are way faster and better.
Then I did some throws. Not far, 40-50 feet. My release is....... well........ lets just say there is a lot of improvement to be made in that area.
We then went back into the gym.
1. I did some back attack. 5 sets of 10 or so. This was my first time trying it. I am usually a reverse hyper every day guy. I will be switching off with the back attack now. I played with feet position to get more back or more hamstrings. Pretty sweet.
2. So my back was on fire and I did a few sets of sit-ups to release some of the tightness. (that always works like a charm)
3. 3-Way DB Curls - 3 sets 12 reps. alternating reps between turning hands in, hammer style, and reverse curl style.
4. Triceps Press - 4 sets 10 reps
At this point I socialized and did some hamstring stretches. Man that changed my whole day. Little stuff like that makes a ton of difference.
Bert and I have been discussing bringing the little things together. So here are some important things that I will be focusing on a few times a day, every day.
1. flexibility
2. foam rolling
3. dynamic flex type stuff
I am also planning my nutrition out better. I will be eating 7X per day. (right now I get about 4 meals) I will be paying particular attention to my pre and post workout meals, breakfast, and the before bed meal. Since these are some of the meals that I have been skipping / not getting the proper stuff in.
I will be posting these meals starting next week.
Gym Conversation -
1. Bringing up the little things. Taking extra time in the day to do recovery work and eat properly.
2. When you start throwing farther, there is a lot of increased intensity. I have noticed that I am more sore from throwing now that most of my throws have gone up 10 feet or so. And that is just a little increase in intensity.
The definition of intensity changes the better people get at a sport. This is true for most sports. Example:
Guy A throws something 80 feet, guy B throws the same thing 40 feet. Guy A will get tiered sooner since it takes 200% more work to get the object to go that far. Guy A will get tired sooner if he is throwing at 75 - 80% instead of 100%.
Buy B will be able to repeat 100% throws for much longer, since it takes so much less energy to throw his distance.
I will extrapolate this conversation. Beginning lifters can train with gigantic volume because, lets face it, it is not that hard to squat 200lbs. A beginner may be able to repeat this max lift 10 or 15 sets.
A more advanced lifter, someone who can squat 650lbs. Will not be able to maintain that intensity for 10 or 15 sets. Not because he is not in good enough shape, but because it takes that much more energy to move the bigger weight.
So as training age increase, the definition of intensity changes. Where it used to mean, high volume at high % of 1RM. As time goes on it can mean low volume at med-high %, and only one or 2 reps at high %.
3. Burninating the countryside. Burninating the peasants, Burninating thatch roof cottages. THATCH ROOF COTTAGEEEEEEEEEEEEEEEEEES.
Focused on hammer winding today. With the 22lb hammer. (this was the first time I have used it.)
I am starting to get a lot better feel for the winders. I really have to focus on letting my arms relax and swing. I have a tendency to bend them a little, like I am trying to keep a 500lb woman from falling off a building.
When I get the relaxed arm thing right my swings are way faster and better.
Then I did some throws. Not far, 40-50 feet. My release is....... well........ lets just say there is a lot of improvement to be made in that area.
We then went back into the gym.
1. I did some back attack. 5 sets of 10 or so. This was my first time trying it. I am usually a reverse hyper every day guy. I will be switching off with the back attack now. I played with feet position to get more back or more hamstrings. Pretty sweet.
2. So my back was on fire and I did a few sets of sit-ups to release some of the tightness. (that always works like a charm)
3. 3-Way DB Curls - 3 sets 12 reps. alternating reps between turning hands in, hammer style, and reverse curl style.
4. Triceps Press - 4 sets 10 reps
At this point I socialized and did some hamstring stretches. Man that changed my whole day. Little stuff like that makes a ton of difference.
Bert and I have been discussing bringing the little things together. So here are some important things that I will be focusing on a few times a day, every day.
1. flexibility
2. foam rolling
3. dynamic flex type stuff
I am also planning my nutrition out better. I will be eating 7X per day. (right now I get about 4 meals) I will be paying particular attention to my pre and post workout meals, breakfast, and the before bed meal. Since these are some of the meals that I have been skipping / not getting the proper stuff in.
I will be posting these meals starting next week.
Gym Conversation -
1. Bringing up the little things. Taking extra time in the day to do recovery work and eat properly.
2. When you start throwing farther, there is a lot of increased intensity. I have noticed that I am more sore from throwing now that most of my throws have gone up 10 feet or so. And that is just a little increase in intensity.
The definition of intensity changes the better people get at a sport. This is true for most sports. Example:
Guy A throws something 80 feet, guy B throws the same thing 40 feet. Guy A will get tiered sooner since it takes 200% more work to get the object to go that far. Guy A will get tired sooner if he is throwing at 75 - 80% instead of 100%.
Buy B will be able to repeat 100% throws for much longer, since it takes so much less energy to throw his distance.
I will extrapolate this conversation. Beginning lifters can train with gigantic volume because, lets face it, it is not that hard to squat 200lbs. A beginner may be able to repeat this max lift 10 or 15 sets.
A more advanced lifter, someone who can squat 650lbs. Will not be able to maintain that intensity for 10 or 15 sets. Not because he is not in good enough shape, but because it takes that much more energy to move the bigger weight.
So as training age increase, the definition of intensity changes. Where it used to mean, high volume at high % of 1RM. As time goes on it can mean low volume at med-high %, and only one or 2 reps at high %.
3. Burninating the countryside. Burninating the peasants, Burninating thatch roof cottages. THATCH ROOF COTTAGEEEEEEEEEEEEEEEEEES.
I see we have another Strong Bad fan.
This workout is from Aug. 31.
Today was what is termed an athletic day. Which meant Kettle Bell day today.
I see KB training as a double edged sword. And by that I mean, you get cut by both edges when using it.
Here are the 2 edges.
1. It is hard and fun and exceptionally applicable to any type of strength of power training.
2. It points out your glaring weakness of not being in good enough of shape.
So, that being said, the KB is necessary on many levels. I will now state my workout. Please understand that I do not know the "real names of any of these exercises.
These exercise were done for 4 sets as a circuit.
1. Squatting, Rolling, Sitty Uppy Things
2. Push Up Position Jumpy Deadlifts
3. Overhead Pressing Lunges
So I was pretty much dripping buckets by the end, and it was only a 20 min workout.
After that I showered and went directly to my Rolfing appointment.
What is Rolfing???
It is massage, movement, stretching, postural assessment and alignment all rolled into one. It is great for recovery and preventing injuries.
Gym Conversations -
1. Doing the little things. This came up with Elise, the KB girl. Who is probably the master of doing all the little things all day long.
2. HHMM I do not recall any other conversations at this time.
Nutrition -
I am really trying to focus on my BBQ game. So I will get a bunch of meat and BBQ everything I need for the week. I will be making my grocery list as well as planning out my eating time line this weekend. So look for the plan in the next couple of days.
This workout is from Aug. 31.
Today was what is termed an athletic day. Which meant Kettle Bell day today.
I see KB training as a double edged sword. And by that I mean, you get cut by both edges when using it.
Here are the 2 edges.
1. It is hard and fun and exceptionally applicable to any type of strength of power training.
2. It points out your glaring weakness of not being in good enough of shape.
So, that being said, the KB is necessary on many levels. I will now state my workout. Please understand that I do not know the "real names of any of these exercises.
These exercise were done for 4 sets as a circuit.
1. Squatting, Rolling, Sitty Uppy Things
2. Push Up Position Jumpy Deadlifts
3. Overhead Pressing Lunges
So I was pretty much dripping buckets by the end, and it was only a 20 min workout.
After that I showered and went directly to my Rolfing appointment.
What is Rolfing???
It is massage, movement, stretching, postural assessment and alignment all rolled into one. It is great for recovery and preventing injuries.
Gym Conversations -
1. Doing the little things. This came up with Elise, the KB girl. Who is probably the master of doing all the little things all day long.
2. HHMM I do not recall any other conversations at this time.
Nutrition -
I am really trying to focus on my BBQ game. So I will get a bunch of meat and BBQ everything I need for the week. I will be making my grocery list as well as planning out my eating time line this weekend. So look for the plan in the next couple of days.
Yer a man after my own heart. I can't count the hours I've logged on our grill. I was raised quite a bit by my grandfather and that man would grill no matter what the weather was like every single day. Left overs would get thrown away and he'd come home with bags of new stuff to grill after leaving the office/field. Of course when you're a petroleum geologist and the oil buisness is booming, you can pretty much afford to do whatever you want with food.
I use the barbeque rain or shine. The large surface makes cooking in bulk so much better. It used to take forever to cook all the food I needed, now I can cook everything at once.
KB training rules!
KB training rules!
Well, I sparked the BBQ at 9:00am this morning and I will not be done until almost 7:00pm. I add wood to the fire every hour.
I am constantly amazed at how much better tasting meat is cooked this way.
I am having aspirations of Competitive BBQ. Which is why it is in the diet.
That is true. Right now I am cooking 7lbs of pork and 10lbs of chicken. (these will be my meals for the week of course)
I have been practicing with turkey as well. Thanksgiving will be a turkey roasted for close to 10 hours.
Yup. The most amazing thing about it is that it is one of the most effective styles of training, was developed 100's of years before "research" could support any style of training.
"functional" training from back when the only reason to train was to be "functional"
I just love stuff like that.
Well, Since I have 40 min till I add fuel to the fire again I will start discussing my diet.
I will be eating 7 - 9 X per day. 7 if I am awake for a normal number of hours, 9 if I am up longer. Basically I will be eating every 2 hours.
My first day posting my all my meals will be tomorrow. I will not list a specific plan of what I will eat as following exactly that is pretty much impossible. We will get a feel for things after the first couple of days.
Here are some basic guidelines:
- protein will be in every meal
- eating every 2 hours will happen. Unless it is around workout time, which will make things a little different.
- I will be focusing on pre and post workout meals, breakfast, and bedtime meals, since they are my weakest link.
One day per week. BBQ day will be a designated recovery day. It will involve cooking my food for the following week and eating every hour as opposed to every 2 hours. Like a grazing day.
That is all for now.
Quote of the Day -
"Going to war without France is like going deer hunting without an accordion. All you do is leave behind a lot of noisy baggage."
Well I was talking about my Weber grill. Your method is much different.
Ha. The best meals are always made on the oldest and most dilapidated equipment.
Well. I suppose a Holiday was not a good day to start a nutrition journal. I will post everything I had anyhow.
Breakfast - I opened up with a grapefruit. abut 30 min after that I had a cup of oatmeal with a scoop of muscle milk, a scoop of protein, and a scoop of glutamine.
Workout - I drank 24 oz. of kool-aid during the workout today.
Post Workout - 1 scoop attack, 1 scoop muscle milk, 1 scoop protein, 4 scoops Kool-aid, 1 scoop glutamine.
Lunch - welcome to MOE's. I had a steak fajita and some Mr. Pibb. It was pretty dang good.
Dinner - Only 3 hours after lunch. Macaroni Grill. Fried Mozzarella. Chicken Parmesan. That was also good.
I am about to have my before bed snack. It will be a shake and my vitamins.
I only got 6 meals today. Once I am on my schedule better I will get my 7-9 meals. I did drink about a gallon and a half of water today. So that was good.
Thoughts -
1. I will have more fun with my BBQ than I will with eating out.
2. Need to take vitamins in the morning and at night.
OK. Throwing day was today because of the holiday weekend. It was a long and hard workout.
We started with Dynamic Flex and a BW fitness circuit. I think the circuit is something that might get done just about every training day from now on.
Then we headed ot the field for some throwing.
1. Stone Throw - This was the first real time I have thrown the stone. Up-till now I have been using the Shot-Put.
This was a long time of throwing. Lots of reps and lots of instruction. I was using a 21ish lb stone. I should be able to get it to go 30 feet soon.
Technique came a long way. Today marked the first day that I felt a groove with any type of shot-put throw.
2. Heavy Weight for Distance - This is an event that I like a lot better. I have become more able to get the weight moving faster as well as getting it to go farther. I am throwing low 20's with this. 23 or 24 feet or so.
My short term goal for this is 30 feet.
Then we went back to the gym.
1. Reverse Hypers - 3 sets 10 reps
2. Log Curls - 3 sets 10 reps
3. Log Triceps - 3 sets 10 reps
4. External Rotations - 3 sets 10 reps
Lots of calf and hamstring stretching. (I really feel a lot better when I make sure stretching gets done at the end.)
PWO - 1 scoop attack, 1 scoop muscle milk, 1 scoop protein, 4 scoops Kool-aid, 1 scoop glutamine.
Gym Conversation -
1. Cheat curls. This is a great exercise There are a lot of instances where this is a better choice than cleans are. People do not give the cheat curl the credit it deserves.
2. You can have a training partner without having to do the same workout. There are a lot of people who think training partners should be doing the same thing, but, everyone is different. A true training partner will understand the different training needs of the other.
We started with Dynamic Flex and a BW fitness circuit. I think the circuit is something that might get done just about every training day from now on.
Then we headed ot the field for some throwing.
1. Stone Throw - This was the first real time I have thrown the stone. Up-till now I have been using the Shot-Put.
This was a long time of throwing. Lots of reps and lots of instruction. I was using a 21ish lb stone. I should be able to get it to go 30 feet soon.
Technique came a long way. Today marked the first day that I felt a groove with any type of shot-put throw.
2. Heavy Weight for Distance - This is an event that I like a lot better. I have become more able to get the weight moving faster as well as getting it to go farther. I am throwing low 20's with this. 23 or 24 feet or so.
My short term goal for this is 30 feet.
Then we went back to the gym.
1. Reverse Hypers - 3 sets 10 reps
2. Log Curls - 3 sets 10 reps
3. Log Triceps - 3 sets 10 reps
4. External Rotations - 3 sets 10 reps
Lots of calf and hamstring stretching. (I really feel a lot better when I make sure stretching gets done at the end.)
PWO - 1 scoop attack, 1 scoop muscle milk, 1 scoop protein, 4 scoops Kool-aid, 1 scoop glutamine.
Gym Conversation -
1. Cheat curls. This is a great exercise There are a lot of instances where this is a better choice than cleans are. People do not give the cheat curl the credit it deserves.
2. You can have a training partner without having to do the same workout. There are a lot of people who think training partners should be doing the same thing, but, everyone is different. A true training partner will understand the different training needs of the other.
I agree - I got a friend to work out from NROL and she's been doing different workouts, but it's cool to know we're both on the same road.
Yeah...I've been stuck on this event for a long time until Jonathan suggested I over-exagerate the hip turn. This has caused a tremendous improvement as my feet are now hitting or starting to hit on a semi-regular basis at an angle rather than being "boxed out".
If you'll stop the vid of Craig at .08 seconds you'll see what I mean by angle. I had a tendency to have my left foot to the right of my right foot on the first spin and this caused the boxed out impact which really sucks cause tehn you're having to fight the weight the entire time rather than using its own momentum.
Are you referring to a cheated curl or a power curl? I really like these that Craig does.
Curls.wmv
I recently discovered Moes and its the ****. The funk meister is cheap and delicious.
Hoss
1
I just had some time and caught up the last couple pages..
1. You PLrs and your workouts scare me.
2. People who can dead 400+ for 10+reps can't dance; at least not at the same time.
3. Very interesting push/pull;upper/lower split idea.
Really nice log though, appreciate the time you take writing it.
1. You PLrs and your workouts scare me.
2. People who can dead 400+ for 10+reps can't dance; at least not at the same time.
3. Very interesting push/pull;upper/lower split idea.
Really nice log though, appreciate the time you take writing it.
I have not been doing the throwing very long, Evo. So that just flew over my head.
I am not particularly athletic or coordinated, I just got my turns to point me in the right direction. I pretty much live off of pure strength right now. I used to just stand there and throw the stupid thing 20 feet. Adding turns has not been the easiest task for me.
On the up side, I think I am the most athletic now that I have ever been. It is amazing how huge the difference is from being a "strength athlete" to being a "real athlete."
I do appreciate the advice.
HA. I am hardly doing a PL workout.
What is this "can't dance" that you speak of? I am practically the Lord of the Dance. I think you must be referring to someone else.
To tell you the truth it was a hard thing for me to start doing. I was so used to only doing the strength training that I thought it was not enough days of training. (of course I was not sure how to include the throwing either)
I have to say that it has been very good for moving my training to more of an athletic type training as opposed to just strength training.
Thanks for all the responses guys.