IMO you dont even need two dumbells. I am currently writing an article about using a briefcase / small luggage bag to substitute a kettlebell. This would not be for extremely heavy lifting of course.
Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
IMO you dont even need two dumbells. I am currently writing an article about using a briefcase / small luggage bag to substitute a kettlebell. This would not be for extremely heavy lifting of course.
Georgen, the only concern I have about the cheat curl is back hyperextension, which is not good. That's why I liked the curl evo posted a vid for, since it was more like a clean movement with the hips, and he dident hyperextend (like you see the typical curlers at the gym does). But I guess a cheat curl might be cheating but not hyperextending, since that's not too good on the good ol' back..
There is a difference between extending and hyper-extending. It is really no different than not leaning back too far at the top of a deadlift. All you do is.... not lean back that far.
A cheat curl's power will come more from leaning forward until the bar is at mid-thigh, then extending to pull the weight up.
Thee is no reason to Hyper-Extend. Again the same with the deadlift, snatch, back extensions, or any other exercise where you could extend to far back, but don't.
I will try to get a video made sometime next week. That will help.
A cheat curl's power will come more from leaning forward until the bar is at mid-thigh, then extending to pull the weight up.
Thee is no reason to Hyper-Extend. Again the same with the deadlift, snatch, back extensions, or any other exercise where you could extend to far back, but don't.
I will try to get a video made sometime next week. That will help.
thanks alot for the help goergen! I'm gonna try the caber curls today in my training.
While I have you here. I'm planning on doing quite a bit of plate pinching to improve my grip. But I'm unsure to what duration I should hold.. I guess I should vary it around, but is there any point in doing very long holds, since what I want a better grip for is doing heavy deadlifts. Last time I did 30 sec holds, Maybe I could vary between something like 30, 20 and 10 sec?
While I have you here. I'm planning on doing quite a bit of plate pinching to improve my grip. But I'm unsure to what duration I should hold.. I guess I should vary it around, but is there any point in doing very long holds, since what I want a better grip for is doing heavy deadlifts. Last time I did 30 sec holds, Maybe I could vary between something like 30, 20 and 10 sec?
Yea all of those times will work.
Another good way to get used to doing heavier weight in the deadlift is doing partial lifts off of pins. (or set the bar up on something)
Set the pins so the bar is just below the knee, at the knee, or just above the knee.
You will be able to pull well over your regular deadlift max. So you can get used to holding heavier weight.
It is good for teh rest of your body getting used to bigger weight as well.
I did not see a post about it. But did everyone else experience the "Servers are being maintained" Thing??? It looks like it since there have only been 18 posts since yesterday afternoon. Oh. Well.
Workout for Sept. 9, 07.
Yesterday was a pretty short, finalizing details type day.
Warm-Up - Dynamic Flex and half of the Plank Circuit.
1. Overhead Shot Heave.
2. Stone Throw - This is feeling a lot better. I got a good feel for taping the wrist and everything seems to be getting better.
3. Heavy Weight for Distance - Again. I am getting the legs more involved. Everything seems to be coming together.
4. Caber - Haven't done this in a couple of months. It went well. I got a few good picks. I feel pretty confident about this one anyhow.
5. Sheaf - This went really good as well.
I am more ready for this game than I thought I was only a week ago. The throws all went well. We only did a couple of reps each. I beat or hit PR's within a couple throws. Which is good.
Went back to gym.
1. High Pull - Couple sets of 2 at 135lbs
1. Squat - A few sets of 2 at 135lbs
3. Alt DB Press - A couple sets of some with 50lbs.
The lifting was more to just get the blood flowing and feel some more movement. There will be no hard lifting again until after the game.
Gym Conversation -
1. Actually.
2. The "Godfather" of the gym closed the number 3 COC yesterday as well.
After the workout we each had 2 porterhouse steaks. A bunch of bread dipped in Italian like dip. It was pretty good.
We watched "The Heavies." It is a really cool Highland Games video from 1981.
Workout for Sept. 9, 07.
Yesterday was a pretty short, finalizing details type day.
Warm-Up - Dynamic Flex and half of the Plank Circuit.
1. Overhead Shot Heave.
2. Stone Throw - This is feeling a lot better. I got a good feel for taping the wrist and everything seems to be getting better.
3. Heavy Weight for Distance - Again. I am getting the legs more involved. Everything seems to be coming together.
4. Caber - Haven't done this in a couple of months. It went well. I got a few good picks. I feel pretty confident about this one anyhow.
5. Sheaf - This went really good as well.
I am more ready for this game than I thought I was only a week ago. The throws all went well. We only did a couple of reps each. I beat or hit PR's within a couple throws. Which is good.
Went back to gym.
1. High Pull - Couple sets of 2 at 135lbs
1. Squat - A few sets of 2 at 135lbs
3. Alt DB Press - A couple sets of some with 50lbs.
The lifting was more to just get the blood flowing and feel some more movement. There will be no hard lifting again until after the game.
Gym Conversation -
1. Actually.
2. The "Godfather" of the gym closed the number 3 COC yesterday as well.
After the workout we each had 2 porterhouse steaks. A bunch of bread dipped in Italian like dip. It was pretty good.
We watched "The Heavies." It is a really cool Highland Games video from 1981.
Evo. I will see what I can do.
This is the last training day before competition on Sat.
Dynamic flex warm-up.
1. Overhead Shot Heave - just a few reps.
2. Stone - Made a break through with the technique. (Thanks to my training partner) Hit a PR. Just a few throws.
3. Heavy Weight for Distance - couple throws.
4. Light Weight for Distance - Couple throws. This feels like I am making some progress as well.
5. Heavy Hammer - this was just the 3rd time or s that I have thrown this. Still. I feel I will do ok.
6. Weight Over Bar - I just did a couple of reps. I was practicing using my belt. It felt pretty good. I will use it in competition.
We went back to the gym where I -
1. Reverse Hyp - couple sets single leg. Couple sets double leg.
Then I spent about 20 min doing band assisted stretches for everything in my legs.
I ended the workout with the ninja whipper pole stretch deal and some javelin pole stretches.
PWO - The Usual
All and all I feel like I have made good progress over the past couple months. I went from. "Ok, I will try throwing some stuff." to, "Get me a friggin' kilt and lets chuck some stuff!!"
I am having a lot of fun. I think this is something I will make a lot of progress in over the next year or so. I think I will end up doing pretty well.
Gym Conversation -
All throwing stuff today. Nothing groundbreaking.
This is the last training day before competition on Sat.
Dynamic flex warm-up.
1. Overhead Shot Heave - just a few reps.
2. Stone - Made a break through with the technique. (Thanks to my training partner) Hit a PR. Just a few throws.
3. Heavy Weight for Distance - couple throws.
4. Light Weight for Distance - Couple throws. This feels like I am making some progress as well.
5. Heavy Hammer - this was just the 3rd time or s that I have thrown this. Still. I feel I will do ok.
6. Weight Over Bar - I just did a couple of reps. I was practicing using my belt. It felt pretty good. I will use it in competition.
We went back to the gym where I -
1. Reverse Hyp - couple sets single leg. Couple sets double leg.
Then I spent about 20 min doing band assisted stretches for everything in my legs.
I ended the workout with the ninja whipper pole stretch deal and some javelin pole stretches.
PWO - The Usual
All and all I feel like I have made good progress over the past couple months. I went from. "Ok, I will try throwing some stuff." to, "Get me a friggin' kilt and lets chuck some stuff!!"
I am having a lot of fun. I think this is something I will make a lot of progress in over the next year or so. I think I will end up doing pretty well.
Gym Conversation -
All throwing stuff today. Nothing groundbreaking.
Dude.
Awesome. Scientists believe that prehistoric man/neandertals were strong enough to rip a deer apart with their bare hands.
Apparently modern man isn't strong enough. I just think no one has tried in a while...that's where you come in, buddy.
That is awesome Lei.
Saturday Sept. 15th was mt first games in Charleston, SC. I have to say that it was a lot of fun. I think I will just go from event to event.
1. Stone Throw - Having practiced the stone a bit I did ok. I had a best throw of 29' and some change.
2. Heavy Weight for Distance - I was hoping to do better here. I threw 23 feet and some change.
At this point there was a cut. I think there were 16 or 18 guys who entered the competition. They cut the field down to 10 after the first 2 events. The top 10 people being able to compete in the rest of the games. I was 6th at this point.
3. Sheaf - Everyone seemed to think that it was heavy. Close to 22lbs. I don't know. Felt like the 20 we usually use to me. I got it over the 20 foot and the 22 foot. I fouled out on the 24 foot. Mainly because I had aiming problems on the first attempt. After that I just had technique problems. (Kept turning looking up at the bar. This did not help my throw) More practice for next time.
4. Weight over bar - Here I had some issues. I made it over the 10 foot with no problem and was told that it went at least 11.5. Once the bar moved up to 11 feet I hit it on the way up every time and fouled out. I know I was good for 11 feet. I will have to work on taking another step away from the bar and a couple of other things.
5. 22lb Hammer - I had problems here as well. I fouled the first 2 attempts. The third I went a little light so I would not foul out and got 45 feet. I will have to train the hammer more. Which has been lacking.
6. Light weight for distance - This event went very well. I threw a personal best of 45 feet. Everything seemed to click good for me here.
7. Caber - The caber was flippable. I did not flip it though. We are going to have to get a caber to practice with. Only doing it once every few months might not be the route to go.
I placed 8th over all. I am very happy with my day. I learned a lot. It was a lot of fun and the other competitors were awesome and very helpful. Plus, I got 50 bucks for making the cut.
I am in this sport for a while, so look out everyone.
I....... Have........ A........ Plan.
Saturday Sept. 15th was mt first games in Charleston, SC. I have to say that it was a lot of fun. I think I will just go from event to event.
1. Stone Throw - Having practiced the stone a bit I did ok. I had a best throw of 29' and some change.
2. Heavy Weight for Distance - I was hoping to do better here. I threw 23 feet and some change.
At this point there was a cut. I think there were 16 or 18 guys who entered the competition. They cut the field down to 10 after the first 2 events. The top 10 people being able to compete in the rest of the games. I was 6th at this point.
3. Sheaf - Everyone seemed to think that it was heavy. Close to 22lbs. I don't know. Felt like the 20 we usually use to me. I got it over the 20 foot and the 22 foot. I fouled out on the 24 foot. Mainly because I had aiming problems on the first attempt. After that I just had technique problems. (Kept turning looking up at the bar. This did not help my throw) More practice for next time.
4. Weight over bar - Here I had some issues. I made it over the 10 foot with no problem and was told that it went at least 11.5. Once the bar moved up to 11 feet I hit it on the way up every time and fouled out. I know I was good for 11 feet. I will have to work on taking another step away from the bar and a couple of other things.
5. 22lb Hammer - I had problems here as well. I fouled the first 2 attempts. The third I went a little light so I would not foul out and got 45 feet. I will have to train the hammer more. Which has been lacking.
6. Light weight for distance - This event went very well. I threw a personal best of 45 feet. Everything seemed to click good for me here.
7. Caber - The caber was flippable. I did not flip it though. We are going to have to get a caber to practice with. Only doing it once every few months might not be the route to go.
I placed 8th over all. I am very happy with my day. I learned a lot. It was a lot of fun and the other competitors were awesome and very helpful. Plus, I got 50 bucks for making the cut.
I am in this sport for a while, so look out everyone.
I....... Have........ A........ Plan.
Thanks Man.
I am a very fast recovery guy. So I just jumped back into training after the games on Saturday.
Lower Body Push / Upper Body Pull
I have made some adjustments to my warm-up routine after the last games. I still started with the Dynamic Flex and the body weight circuit.
After that I did hammer winders with a kettle bell and rope. I am going to do this on every lifting day during warm-up so I can get used to winding and using my legs.
I also added a 2 hand pendulum swing with kettle bells. I am doing this to better get used to the rhythm of swinging weights.
Now I get to the 50kg squat test. I tested out at 99.7% of my best, so it is a power day.
1. Vertamax - 3 sets 6 reps vertical jump. 3 sets 6 reps of alternating leg jump.
2. Single Leg Step-Up Jump - I used just body weight here. 3 sets 6 reps on each side. Working on being more explosive.
3. Rope Pull-Up Jumps - 3 sets 5 reps
4. Alternating Speed Rows - 3 or 4 sets of 10 reps. Some with no rotation about the waist. Some with a lot of rotation about the waist. 210lbs - 275lbs.
5. Cheat Curls - I did 4 sets of 5 reps with 135. I kept it a little light. I am going to be adding these in on my upper body pull power days.
PWO - The Usual
This was a pretty good day. I am really starting to like the power days. Mostly because I am getting powerful enough that I feel all hoppy and stuff.
Gym Conversation -
1. Caber Hunting. We are going to have to hunt down 4 or 5 good cabers for some practice.
2. Using the circuits at the beginning of the workout to increase my work capacity.
3. Using the Kettle Bells a lot more for strength training, power training, and GPP. I really need the swinging weight feel.
Today is a throwing day. A little more than that because of my increase in warm-up activities.
I started with the dynamic flex.
Followed that with a medicine ball circuit - 10 reps each exercise.
This circuit will get you breathing.
Then I did 4 sets of 2 hand KB pendulum swings.
Off to the field.
I worked on the hammer today. Lots of winders, lots of throws. I have a little better feel for using my legs and body more now. Got it going about 10 feet farther than in the contest. I need to work on consistently performing better so that when contest time comes, I am better prepared.
Back to the gym.
2 sets 10 reps each -
PWO - The Usual
This was a challenging workout. Mostly because things are harder when you are by yourself. (I was only by myself for the throwing) I still got done what needed to get done. It's just not the same.
Gym Conversation -
1. Sushi. Lots of us like it. I personally do not like the yellow tail stuff. Too fishy for me.
2. Talked about what kettle bell exercises to add to what weight training days. I think we have a good start. I definitely see that there will be a lot of benefit from using the KB.
I started with the dynamic flex.
Followed that with a medicine ball circuit - 10 reps each exercise.
- woodchoppers
- round the worlds
- chest pass
- overhead pass
- side pass
- Russian twists
- squat throws
- sit-ups
- backward heave
- underhand toss
This circuit will get you breathing.
Then I did 4 sets of 2 hand KB pendulum swings.
Off to the field.
I worked on the hammer today. Lots of winders, lots of throws. I have a little better feel for using my legs and body more now. Got it going about 10 feet farther than in the contest. I need to work on consistently performing better so that when contest time comes, I am better prepared.
Back to the gym.
2 sets 10 reps each -
- reverse hyp
- back attack
- external rotations
- reverse flys
PWO - The Usual
This was a challenging workout. Mostly because things are harder when you are by yourself. (I was only by myself for the throwing) I still got done what needed to get done. It's just not the same.
Gym Conversation -
1. Sushi. Lots of us like it. I personally do not like the yellow tail stuff. Too fishy for me.
2. Talked about what kettle bell exercises to add to what weight training days. I think we have a good start. I definitely see that there will be a lot of benefit from using the KB.
This is the workout for 9/20/07
I was agitated last night. Warm-up was Dynamic flex. Then I moved on to the 50kg hang snatch test.
The test was good. Over the 9 reps I averaged 101.89% of my best. So I am powerful today. I even got over 1000 watts of power. It was very exciting. I even two fist punched one of the guys in the chest. (yea, Goat Chain)
My goal is to have over 1000 watts on all of the test lifts.
1. Snatch - 6 or 8 sets of 3 with 161lbs.
2. Snatch Grip High Pull - Pulled to 16 on the indicator. I did 6 or 8 sets of 3. with 231lbs. This felt pretty good. I felt pretty explosive all day.
3. Bench Press Starting the Bar at me Chest - I worked up to 365.
3.5. Pull-Ups - I super set these with the bench. Lots of sets between 5 and 7 reps.
4. Kettle Bell Circuit - 3 sets 10 reps for each exercise
The KB are tough. I used 44lbs the whole time. Worked through the circuit, took a short rest the did it again type of thing. This will really help me get in better shape.
PWO - The Usual
Gym Conversation -
1. Wearing knee sleeves, elbow sleeves, wraps. I use as much stuff as I can during training. I have the knee and elbow sleeves, a Tommy Kono waist band, and a belt. I am not opposed to taping the wrists as well.
We were talking about how using supportive gear helps to save your body over time. Allowing you to train much longer in life without nagging injuries.
2. It is the next morning so I forget some of the conversation.
I was agitated last night. Warm-up was Dynamic flex. Then I moved on to the 50kg hang snatch test.
The test was good. Over the 9 reps I averaged 101.89% of my best. So I am powerful today. I even got over 1000 watts of power. It was very exciting. I even two fist punched one of the guys in the chest. (yea, Goat Chain)
My goal is to have over 1000 watts on all of the test lifts.
1. Snatch - 6 or 8 sets of 3 with 161lbs.
2. Snatch Grip High Pull - Pulled to 16 on the indicator. I did 6 or 8 sets of 3. with 231lbs. This felt pretty good. I felt pretty explosive all day.
3. Bench Press Starting the Bar at me Chest - I worked up to 365.
3.5. Pull-Ups - I super set these with the bench. Lots of sets between 5 and 7 reps.
4. Kettle Bell Circuit - 3 sets 10 reps for each exercise
- Alternating Hand Swings
- High Pulls
- Single Arm Sit-Up Press
- Single Arm Clean and Press
The KB are tough. I used 44lbs the whole time. Worked through the circuit, took a short rest the did it again type of thing. This will really help me get in better shape.
PWO - The Usual
Gym Conversation -
1. Wearing knee sleeves, elbow sleeves, wraps. I use as much stuff as I can during training. I have the knee and elbow sleeves, a Tommy Kono waist band, and a belt. I am not opposed to taping the wrists as well.
We were talking about how using supportive gear helps to save your body over time. Allowing you to train much longer in life without nagging injuries.
2. It is the next morning so I forget some of the conversation.
Today was athletic day. I am in Atlanta with a friend. We are going to 6 Flags tomorrow.
We worked out at LA Fitness. The land of chrome and fern. There was not any fern there though. Kind of disappointing really. The workout was still good though.
1. Dynamic Flex
2. Body weight circuit
3. Javorek's Snatch Complex - 3 sets 6 reps each exercise
4. Overhead Press - Sets of 5. I worked up to 165lbs
I really need to start pressing more than every third week.
5. Full Contact Twist - 4 sets 10 reps 50 lbs
6. Full Contact Alt. Shoulder Press - 4 sets 10 reps 50 lbs
PWO - Sushi
This was a pretty good workout. It was a lot of work which is good. I will re-visit my disappointment with the lack of fern in the gym.
Gym Conversation -
1. Nothing Appropriate for this forum.
We worked out at LA Fitness. The land of chrome and fern. There was not any fern there though. Kind of disappointing really. The workout was still good though.
1. Dynamic Flex
2. Body weight circuit
3. Javorek's Snatch Complex - 3 sets 6 reps each exercise
- RDL
- Bent Row
- High Pull
- Snatch
- Overhead Squats
- Good Mornings
- Snatch
4. Overhead Press - Sets of 5. I worked up to 165lbs
I really need to start pressing more than every third week.
5. Full Contact Twist - 4 sets 10 reps 50 lbs
6. Full Contact Alt. Shoulder Press - 4 sets 10 reps 50 lbs
PWO - Sushi
This was a pretty good workout. It was a lot of work which is good. I will re-visit my disappointment with the lack of fern in the gym.
Gym Conversation -
1. Nothing Appropriate for this forum.
Fern = Attractive Women
I recommend it. They are very nice, and keep the joint warm and apply some compression for when you are training under a heavy load.. I like the
The New ones are only 5mm sleeves. The old ones (which are not made anymore but you can get them at a lot of places still) are 7mm and are a lot nicer. I do not really understand why they stopped making the 7mm ones.
Yea. That is why I put it like that.
Actually most of the time it is just uncouth training banter.I am going to start off by saying that people have a hard time describing me. I found that I have been described as a 5'4" cube, and a water tower with a weight belt.
I guess I will take these things as compliments.
Warm Up was dynamic flex and body weight circuit.
Yesterday was a lower body push day. I started with the 50kg squat jump test and got 97.7%. So it is a power day.
1. Vertimax - UUmm. Some bunch of dot type drills and rotation drills. I will get the video for this up as soon as possible since my training partner and I just started making stuff up.
After about 30 or 40 minutes of this I was dripping and tired. It was a lot of stuff I needed though.
At this point I got in an impromptu jiu-jitsu fight with goat chain. It was like trying to wrestle a flopping fish, he is very wiggly. I was lucky enough to be able to push him away before he took my back for the rear naked choke.
2. KB Circuit - 3 sets 8 reps each. The alternating stuff it was 8 reps each side.
This was tough. It took 8 or 10 minutes and everyone was breathing pretty good afterwards.
A lot of work got done today. Between Dynamic Flex, BW Circuit, and the KB Circuit there was a lot of volume there.
Adding all the vertimax stuff was good to. I am really starting to feel good about getting more powerful.
Gym Conversation -
1. I will quote one of the guys here "Sometimes I would rather drop the kettle bell on my balls than continue with the workout."
2. Getting in better shape is good. Even though it is the least fun part of training.
I guess I will take these things as compliments.
Warm Up was dynamic flex and body weight circuit.
Yesterday was a lower body push day. I started with the 50kg squat jump test and got 97.7%. So it is a power day.
1. Vertimax - UUmm. Some bunch of dot type drills and rotation drills. I will get the video for this up as soon as possible since my training partner and I just started making stuff up.
After about 30 or 40 minutes of this I was dripping and tired. It was a lot of stuff I needed though.
At this point I got in an impromptu jiu-jitsu fight with goat chain. It was like trying to wrestle a flopping fish, he is very wiggly. I was lucky enough to be able to push him away before he took my back for the rear naked choke.
2. KB Circuit - 3 sets 8 reps each. The alternating stuff it was 8 reps each side.
- Squatting Roll Back Pull-Overs - 40lb
- Reverse Lunge Leg Swing Throughs - 50lb
- Alternating Regular Swings 60lb
This was tough. It took 8 or 10 minutes and everyone was breathing pretty good afterwards.
A lot of work got done today. Between Dynamic Flex, BW Circuit, and the KB Circuit there was a lot of volume there.
Adding all the vertimax stuff was good to. I am really starting to feel good about getting more powerful.
Gym Conversation -
1. I will quote one of the guys here "Sometimes I would rather drop the kettle bell on my balls than continue with the workout."
2. Getting in better shape is good. Even though it is the least fun part of training.