Training Log - Inspired by Evo

I am going to run my journal a little different today. I need to make some statements.

I have made good general progress. I have increased my shoulder and core stability to a pretty good point now.

That, unfortunately, is all I have done. There are a few things that need to happen.

FIRST

It is time I stopped training like Cinderella. I have had a good few months going through the motions, but now it is time to turn on the gas.

It is easy to forget what it actually takes to get great gains. Most people, even the ones who have been training for years, do not know what working out hard is like, and have never had a hard workout, even though they think they have.

Hell, I know, and I still forgot after a year off.

SECOND

I am not in good enough shape to do anything. I need to increase the work I do for my core and increase the amount of work capacity training I do. These are currently huge holes in my workouts.

THIRD

Making the change to the new workout schedule was a good idea. I really need the better power days like are in there now.

It will take some time before I am able to really nail down how I need to structure things this way, since I have never done a split like this.

FINALLY

I really need to focus on getting in a lot of smaller exercises. The fact that I have not been doing this is a huge miss in the plan. This is necessary to increase to the proper volume as well as to keep the smaller muscles from becoming weak points.

These are things that I will be focusing on given the goals that I set during the STRENGTH SUMMIT.

On to the workout today.

Athletic day.

1. Dynamic flex - A bunch of reps of lunging leaning flex, lunging turning flex, lean downs, walking downward dog, sideways rotatey flex, knee up flex, and quad stretch flex.

This is something I will be adding to the beginning of all workouts. It will be like the foam roller, if I did not write it down, it still got done.

2. Tire Flip - I flipped it over once, walked to the other side, flipped it over, walked to the other side, flipped it over........ I did that for 15 min.

3. Clean, Front Squat, and Press - 3 sets a bunch of reps, with whatever weight I was working in on.

That was all for the day. A lot needs to happen here. This was my first day like this so I will have it worked out better next week.

PWO - The Usual

Gym Conversation -

There was no real conversation today. The guy came in to try the #4 COC. He did not close it.

Another guy did the Grip Gauntlet. That was sweet. He completed 5 out of 12 grip events. I guess he officially did more stuff than anyone ever has to date. Pretty serious.

Example - he lifted a 45lb plate by grabbing (with one hand) the outside of the collar where the bar goes through. That was very impressive.

He walked 10 feet with the blob. (which is impressive since most people can not even pick it up)

He picked up the inch dumbbell. Which is pretty serious as well.
 
Today was a throwing day.

Started with the dynamic flex circuit I described in the last workout.

1. Woodchop Shot Throws - I am averaging over 40 feet now. Which is pretty cool. I did about 15 reps.

2. Stone Throw - This is getting a little better. I am throwing about 30 feet here still. This is the only event I am having trouble figuring out. I did about 15 throws. I would have done more, but I threw the stone out. The guy after me threw the shot right after, it landed on my stone and broke it. So, on to -

3. 28lb weight - I am hitting about 40 feet here now. That is cool. I did about 30 throws here. Lots of reps, lots of drills.

4. Hammer Throw - I practiced some winders. Then I threw it for the first time. I for 60 feet. OK I guess. I think with some practice I will excel at this event pretty good.

Then we went into the gym.

This started the "stop being cinderella" workout.

I did GHR for sets of 10. Super set with jump rope for about 2 min. I did 3 sets.

After that it was on to Reverse Hype. 4 sets of 10 reps. Using 1, 2, and 3 bands plus 100lbs. I also super set this with jump rope for 2 min.

PWO - The Usual

This was a pretty good workout. I am feeling more confident in the throws. (except for the stone) I like the jump rope for conditioning on the throwing days. I will be doing GHR and Reverse Hyp just about every day.

Gym Conversation -

1. Nutrition. Ribs are the best recovery food of all time.

2. 2 of the guys I throw with are going to Scotland on Wednesday to compete with the national team. Pretty cool.

3. Ministry is a super hardcore training music band. They were ahead of their time. If they came out 10 years later they would have been very famous.

4. They are able to tell that my hippy hoppies are getting better.
 
Today was a great day. I will be helping the guys at the gym with their website. That means almost all of my workouts are going to be video taped and put online. (along with video workouts of a lot of the other guys at the gym as well)

So we met in the morning, had lunch, came back to the gym and I got the workout in.

Today was lower body push / upper body pull. 50kg Squat jump was 94%. So max / heavy day it is.

1. 12" Box Squat w/ Buffalo Bar - 10 sets 1 rep. 415lbs. 1 min rest. This was pretty good. I liked doin' more reps at a heavier weight. I will be doing this for a while. 12" is friggin' down there. I got all of this on video.

2. Step-Ups w/ Buffalo Bar - 6 sets 4 reps per leg. 145lbs, 165lbs, 195lbs, 195lbs, 195lbs, 195lbs. This was another great exercise. My Butt-Cheeks were screamin'. I got this exercise on video as well.

3. Log Rows - 5 sets 5 reps. 256lbs. This felt a lot better that I thought it would.

4. Pull-Ups - 3 sets 5 reps. Different grips.

5. GHR - 3 sets 10 reps
6. Shrugs - 3 sets 15 reps
7. Hammer Curls - 3 sets 10 reps

PWO - The Usual

This was a pretty good workout. I felt that the volume was in abetter spot than last week. I also think that doing 2 of the exercises heavy and a few others for work at the end is going to work well.

Gym Conversation -

1. We talked about all of the different things that you can do with their power rack. This is an impressive piece of equipment, there are at least 931 different exercises possible. There are more I am sure. It is the most well thought out rack I have seen.

2. Single leg stuff is cool. It is important to do single led exercises in order to increase whole body stability.

3. The best recovery food is BBQ ribs. There is not another food out there that makes a better impact.

4. One of the guys here is a competitive JJ guy. We were discussing grip, he wants to get better strength holding onto peoples gie (sp?) We decided that he should do a lot of his back exercises with towels. Rows, pull-ups, lat pull-downs. Pretty much every back exercises can be done with a towel. This really will work the grip a lot of different ways. We also talked about holding the towel different ways to have even more variation.
 
goergen1 said:
3. The best recovery food is BBQ ribs. There is not another food out there that makes a better impact.
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Beef or pork?


4. One of the guys here is a competitive JJ guy. We were discussing grip, he wants to get better strength holding onto peoples gie (sp?) We decided that he should do a lot of his back exercises with towels. Rows, pull-ups, lat pull-downs. Pretty much every back exercises can be done with a towel. This really will work the grip a lot of different ways. We also talked about holding the towel different ways to have even more variation.
Click to expand...

I've tried this before-- the towel was pretty big and it felt like my nails were being pulled off...I think it's important to use the correct sized towel.
 
Beef or pork?
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I don't think it really matters. Both if possible.

You have to post a link when you get the vids up Georgen!
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I will. We are trying to get all the articles the guys have written over time and put them all together, as well as get a forum going. Should be exciting.
 
Today was a throwski day. Both of my training partners are going to Scotland to throw. So I will be alone for a week. They are leaving tomorrow.

1. Backward stone chuckie - losta reps

2. Sheaf - Lotsa reps. I think this is going to be a really strong event for me. I consistently got 25 - 28 feet. today. (we have a bar we move up and down, my training partners can both throw over 32 feet)

I feel like with a little more work I will get 30 feet pretty soon.

3. Weight Over Bar - I am getting 11 and 12 feet here. That pretty much sucks. I am using my arm to throw it and do not use legs at all. I think once I get my legs involved I will get 2 or 3 more feet out of it.

We went back to the gym.

Today is not a big training day for me.

1. Reverse Hyp - I decided to do a little volume here. I did sets of 10 with 100lbs, 150lbs, 200lbs, and 3 sets of 10 at 250lbs.

2. GHR - I did one set of 20 reps and 2 sets of 10 reps. (the thought crossed my mind to do 2 min of GHR. I chickened out)

PWO - The Usual (actually I am having attack and kool-aid, i.5 scoops of muscle milk, one scoop of protein, and one scoop of glutamine)

This was a pretty good day. I think that there are a few events that I will be really good at right away and a few that I will have to do a lot of work on.

Gym Conversation -

1. Lost of clowning today. Announcing stats and stuff on every throw. The mood was really light. Lots of trying to imitate a Scottish accent.

2. The technique for doing cleans is a lot like pulling up your pants.

3. "The Godfather" had a video sent to him in email. It was a video of him doing a set of 8 with the #3 COC. That s pretty serious. I can not (and have never) closed the #3.
 
FF, you should change you name to THE SPUNGE. :yelrotflmao:

Today was a great workout day. My 50kg hang snatch test went awesome. 122% up from last week. Over 900 watts of power. I will be over 1000 watts soon.

Dynamic Flex / foam roller warmup.

1. Snatch from Floor - sets of 3. I used 70kg again. I did a lot of sets.

2. Snatch Grip High Pull - sets of 3 with the indicator set at 16. I did about a million sets at 100kg. I seemed like my workout was not going to end if I stayed at that weight. So I upped the weight and got 4 more sets at 110kg

3. BTN Push Press - I worked up to 225 and did about 4 sets there.

4. SSD DB Bench Press - 90lbs. 8 sets 4 reps

5. Jumping Rope Pull-Throughs - 3 sets 10 - 20 reps

6. Alt Speed DB Shoulder Press - 3 sets 10 reps

PWO - The Usual

Gym Conversation -

1. We are all trying the G-Kick pre workout drink. I really think it works well. If you can get past drinking it without throwing up. (Nastiest stuff ever.

2. Not much else. It is not the same with cool folks out of town.
 
OK, This was the athletic day.

I started with the dynamic flex and foam roller.

1. Vertamax - 2 bands. 3 sets 6 reps of both vertical jump and split jump.

2. KB WOB Swings - I am doing these to get a better feel for swinging the weight. I did 6 reps on each side with.
  1. 45
  2. 60
  3. 72
  4. 88
  5. 88
  6. 88
  7. 88

I started feeling the groove a lot better doing these. Of course they pretty much rip you apart and I was breathing like I just got done wrestling a wooly mammoth.

3. SA DB Clean and press. Sets of 3 on each side.
  1. 50
  2. 70
  3. 85
  4. 85
  5. 110
  6. 110

I was going to just do the 100 but it was far away and on a rack. The 110 was on the floor and about a foot away. So I went up 10 more lbs than planned because I am too lazy to go get the weight I thought I wanted.

4. Log press / Diamond bar press / buncha other stuff. This was really more of experimentation stuff. We were discussing using different straps for things and we did a lot of work just trying stuff out.

This straps idea is pretty sweet.

This was a pretty good workout. I am going in tomorrow morning to train with the strongman guys at 8:00am.

PWO - The Usual

Gym Conversation -

1. We talked about how important training exercises from a dead stop and relaxed position is. Adding this to any workout will add what we call "Man Strength"

2. A lot about the straps and a bunch of ways to use them.

3. Computer nerd website stuff.
 
I went to the gym today to do some of the strongman events.

1. We started with the stones. We did a bunch of sets of 2. I did most of my sets with the 260lb stone.

This went surprisingly well, since I have not lifted a stone in 2 years. I think This event will come back pretty fast.

2. Then we moved onto the tire flip. We used the 700lb tire. And took turn doing sets of 2. So it was 2 flips, next guy 2 flips, and so on. There were 3 of us so we had about a min of rest between sets.

We did this for about 40 min. So it was between 35 and 40 sets of 2. Which actually went really well from a conditioning standpoint as well as getting a lot of practice on the tire.

That was all for today. Things went really well. I think I will be practicing the events a little more often. I really like them.

PWO - The Usual

Gym Conversation -

1. We talked about the different techniques for the stones and for the tire. Things are different based upon background, build, and comfort.

2. A lot of people do not pill fast from the floor. They do a lot of pulls and lifts from the hang, but tend to neglect strength off of the ground.

3. What really helps strength off of the ground are events like the stones and the tire because your hands are literally on the ground when you start.

4. Round back lifting is extremely important. It helps to strengthen the spinal erectors through their range of motion. Round back lifting also helps to cut down the potential for back injuries. Also if there is an injury, it will be less likely to be severe if round back training has been done.
 
Today was my last "real" training day. I will be going up to Ohio and Michigan for the next 2 weeks. I will still train since I know people around. It will not be the same because, well, the place I train at now is cooler.

So my journal over the next couple weeks will be a little different depending upon what days I train and what the place I am training at has.

On to the workout.

50kg Squat jump said 100.8%. So, power day. Which is good because I was looking forward to trying some things on this day.

1. Vertamax - 6 sets 6 reps. 3 sets regular vert. 3 sets feet switch. I tightened the bands up some on these. The vertimax still makes my butt-cheeks scream.

2. Power Step-Ups - 3 sets 6 reps per leg. I used 2 monster minibands as resistance today. That went pretty good.

3. Jumping Good Mornings off Straps - I was looking forward to trying these. The straps make things a lot better and smoother. I went up to 135lbs. and did 8 sets of 3 reps.

I really liked these. I can feel that my hips need this type of power exercise.

4. Single Leg Jumping Rope Pull-Ups - 3 sets 3 reps on each leg. I used a skinnier rope today. Boy that made a difference. I really felt my hands and forearms more.

5. Standing Alt. Power Rows - 4 sets 10 reps each side. I worked up to 250lbs. I really am liking these as well. I really like the torsion around my middle. Very cool.

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

I felt like I could jump out of the building today. My explosive power is really coming along. I am starting to have more fun with the power days.

PWO - The Usual

Gym Conversation -

1. To use a mirror or not to use a mirror? The answer is not to use a mirror. It takes focus away from the exercise, causes people to rely on what they see instead of what they feel. Also, of lifts like cleans and snatches, people try to "see" their form in the mirror, but these lifts are to fast to watch like that. People slow the moves down to see them instead of doing them properly.

2. There are many different kinds of conditioning. You can be in great cardio condition, but are unable to make it through a good strength training workout. Some people can do explosive stuff all day, others get gassed.

I am in great shape from a strength standpoint. Like Sat. I did 40 min of tire flip and might have been able to go longer. But today, I do 3 sets of jumping step-ups, and I am breathing hard.

So there is a big difference in work capacity when it comes to strength, compared to power. Just because I have good work capacity with strength training. Does not mean that I do not need more work capacity when it comes to power training.
 
Ok. I am in Ohio. Scheduling conflicts caused some problems with training. I ended up at a local rec center. Nothing cool about this place.

I forgot how much it sucks to train at a regular gym.

No testing. Only dumbbells. And only 75lb DB's at that.

Doesn't matter though. Vacation workouts just need to get done. It really does not matter what they are.

1. DB Rdl - buncha sets buncha reps. 75lbs

2. DB Clean and Press - buncha sets 5 reps. 75lbs

3. SA DB Snatch - buncha sets 5 reps. 75lbs

4. DB SSD Bench Press - 75lbs. Buncha sets 10 reps

5. Alt DB Row - 75lbs. buncha sets buncha reps

6. Hammer Skulls - 3 sets 10 reps. 40lbs

7. Hammer Curls - 3 sets 10 reps. 40lbs

8. Alt DB OHP - 3 sets 10 reps. 40lbs

Not a bad workout considering.

Gym Conversation -

There was none.

I overheard a couple if guys talking about doing a fly / close DB press thing. It is funny when skinny people talk about getting big. They are always looking for the magic exercise that will hit the elusive part of their chest. That part, if they could only figure out how to train it, is the key to getting huge. :rolleyes:
 
Now I am in Michigan.

Todays workout was some core type / weak area exercises. I will be training again tomorrow morning with one of my old training partners.

I went to the gym today where I had my first training job at 18. There are about 4 or 5 people I know that are there still.

The workout went -

Dynamic Flex

1. Back Extensions - bunch and bunch with weight

2. Seated DB Clean - 4 sets 10 reps. Whatever weight I grabbed.

3. Shrugs - 4 or 5 sets of 225.

4. Hammer Curls - 3 sets 10 reps

5.OH DB Triceps Ext. - 3 sets 10 reps

6. Straight leg raises - bunches by bunches

Not really a PWO

Gym Conversation -

1. A bunch of catching up how is your life going stuff.

2. When I get back I am going to start doing an exercise for low back, ext rotators, traps, biceps, and triceps every training day.

I am ready to be back at my gym doing my thing.
 
Nice journal.

You may be interested in this site:

I am in the process of acquiring kegs, sandbags, stones, and tires. No hammer throwing though. I am also trying to get a friend of mine to take on this kind of training.
 
Nice journal.

You may be interested in this site: undergroundstrengthcoach.com

I am in the process of acquiring kegs, sandbags, stones, and tires. No hammer throwing though. I am also trying to get a friend of mine to take on this kind of training.
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Thanks.

That is pretty cool training. I have done a lot of strongman. It is fun. Needs to be balanced with gym training. The kegs and sandbags make great conditioning, and core strength tools.

I am still in Michigan. I met with one of my friends who is a strength coach out of Atlanta and happens to be up here visiting family as well. (sweet)

We went to a place called REPZ gym in Plainwell, MI. It is actually a pretty cool place. Reminds me of what gyms were like in the 70's. They have everything you need though.

1. Olympic Squat - sets of 3 with 315lbs for like 30 or 40 min.

2. Good Mornings - 4 sets 10 reps 135lbs
3. Bent Rows - 4 sets 10 reps 135lbs. Different grips

4. Back Ext - 3 sets 10 reps
5. Seated DB Cleans - 3 sets 10 reps
6. Hammer Skulls - 3 sets 10 reps
7. Curls - 3 sets 10 reps
8. Sit-Ups - 3 sets 15 reps

9. Shrugs - 3 sets 10 reps 245lbs
10. Pull-Ups - 3 sets 5 - 8 reps

PWO - Big Burrito

This was a pretty good workout. Especially for a "vacation workout" where you kind of go through the motions. I am really ready to be training back home. Monday will mark me getting back to where things are in a controlled environment and I can focus.

Gym Conversation -

1. What is maxing? We decided that there are many types of maxing. There is competition maxing, and gym maxing. Gym maxing is done at different levels of mental motivation in order to better adjust the intensity of a workout.

Maxing can be done every day. This method has been used with great success by many Olympic weight lifters. Each day has its own max. The training for that day is based upon the max of that day.

It does not matter what the max was the day before, since today is not yesterday. This way intensity is waved by the body's own ability and the mental state of the athlete. It is also easier to keep track of since there is no reason for the use of percentages.

2. The mental part of training. You can only really be focused on one or two exercises. After that the workout becomes a "getting work done" situation, and the amount of weight is really not important at this point.

An incredible amount of volume can be used if the trainee is in a lower mental arousal state. This type of work will bring about great results from a work capacity standpoint as well as keeping the athlete from getting mentally burned out.
 
AAAAAHHHHHHHHH. I am back in the comfort of my gym here in SC. I am very happy to be back in normal day to day life.

Sunday is a throwing day.

Dynamic Flex Warmup.

1. OH Shot Throws - 20 min of throw, then go get it, throw, then go get it.

2. Shot Put - a bunch. This is still the hardest event for me. I am having trouble getting the proper feel for it.

3. Heavy Weight for Distance - This was a great day for this event. I am moving up to getting the mid 20 feet range now. I think I will be able to get 30 within the next month or so. Everything clicked for this event today. Frggin' Sweet.

We moved to the gym.

I mentioned in my journal that I will be doing a group of exercises every workout. The following is that group of exercises.

1. GHR - 3 sets
2. Shrugs - 3 sets
3. External Rotation - 3 sets
4. Curls - 3 sets
5. Reverse Hype - 3 sets
6. Triceps - 3 sets

Some days I will care about the weight, some I will not. Today was an I will not day. So I just did whatever weight was on the equipment I was using, or whatever I happened grab off of the DB rack.

PWO - The Usual. and we went to the chinese food place after the workout. MMMMMMM, chinese food. The Third best ercovery food.

Gym Conversation -

1. How cool one of my training partners trip to Scotland was.

2. When training in the heat (100+) it is better to do shorter and more frequent workouts.

3. We discussed a bit on the difference in training across the competitive throwing season and off season. There are some things that are really different based upon the time of the training year, there are other things that don't change as much.

4. We discussed where the fitness industry was headed and what it takes to build up a fitness business online.

5. A bunch of stories about experiences in other countries and how different they are from America.
 
Chinese Food Yea, Chinese Food Yea. I am all about the twice cooked beef stuff. I love the texture.

Today was the first real gym day back. I am really glad. Now that I am home we will be putting all sorts of video up of the workouts. I will post when the first ones are out. Probably the next week or two.

Lower Body Push / Upper Body Pull

Dynamic Flex.

50kg Squat Jump. 102% so POWER DAY. RRRRAAAAA.

1. Vertimax - 2 band jumps. 3 sets 6 reps vertical jump. 3 sets 6 reps switch jumps.

2. Black Mini Band Step-Up Jumps - 3 sets 6 reps each leg.

3. Strapped Good Morning Jumps w/ The Safety Squat Bar- 9 sets 3 reps 150lbs. I used the high pull indicator as a jumping indicator. Just did sets of 3 till I could not hit the indicator anymore.

4. Speed Alt. Standing Rows - 4 sets 10 reps each side. 270lbs.

5. Jumping Pull-Ups - 3 sets 5 reps

6. GHR - 3 sets 10 reps
7. Shrugs - 3 sets 15 reps
8. Abs on GHR - 3 sets 10 reps
9. External Rotations - 3 sets 10 reps
10. OH DB Triceps Extensions - 3 sets 20 reps
11. DB Curls - 4 sets 10 reps

PWO - The Usual

I really am glad to be back. I think the 6-8 exercise at the end of each workout are really going to help.

It is funny how the simplest things work so well and how easy it is not to keep doing the simple things.

Gym Conversation -

1. A bunch of talk about where to set up the video camera and commentating the workout between sets and stuff.

2. The high pull indicator is a great idea. It gives a goal for the intensity of power exercises, which is really cool.

3. How great is BBQ? Really great. We discussed what we are doing to bring up our BBQ game. I am branching into turkey and prime rib. This should be a great week for recovery food.
 
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