Training Log - Inspired by Evo

Today was an interesting day. We (my training partners and I) ended up doing like an hour and a half of sheaf.

We utilized extreme smack talk as motivation to do better.Here is how it went down.

We set the bar at a height (there were no measurements, just a height) and threw the sheaf over.

Then we raised the height and did it again an so on.

We got to a height where I made it over on the first throw, and everyone else was really bad at that height.

Basically I brought it early on and did good.

Then we raised the bar to its highest height, I was in the lead, and everyone missed the height for like 40 throws.

My training partners, knowing that they should be able to throw higher than me entered into the fantasy land "We'll just keep throwing till we make it, then say we won."

And that is pretty much how it went down.

All in all it was great training and a lot of fun. The best training sessions are the ones where there is a lot of smack talk, arguing, and pr getting. Since that is how things turned out it was a successful day.

PWO - All you can eat Chinese food buffet. Boy, that is the route to go after training.

Gym (Field, Restaurant) Conversation -

1. Being a more experienced thrower (read, not me but the others) the heavier weightlifting days can be better used at the end of the week and focused throwing and power stuff can be better used in the beginning of the week when the athlete is fresh.

2. When is an athlete strong enough to throw well without needing to get a lot stronger? It will be a little different for each person. But the big take I got from this is that I am strong enough, though I will still train to get a lot stronger as well since I am way too emotionally attached to the heavy weights.
 
goergen1 said:
2. When is an athlete strong enough to throw well without needing to get a lot stronger? It will be a little different for each person. But the big take I got from this is that I am strong enough, though I will still train to get a lot stronger as well since I am way too emotionally attached to the heavy weights.
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Yuri (spelling prob off) was an olympic gold medalist in the hammer throw. His coach said he'd have done better if he had lifted weights. I'm wondering how much better you need to be if you win an Olympic gold medal in an event. Story here-his throwing practices made him a champion, not getting stronger.

Of course I'm preaching to the choir and you know what I'm saying.

Speaking of which...I need to get back in my training journal as soon as I figure out what I'm doing. I'm tampering with super high frequency lifting with low volume. I'm tampering with the Coan/Phillipi deadlift program with most of my compound lifts. I'm going through a fit of madness and delirium and when I arrise from the smoke and laughter, I might have something really good that's going to get my lifts way pushed up.

...or I might go "damn...what a stupid idea." :)
 
Yuri (spelling prob off) was an olympic gold medalist in the hammer throw.
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Is Yuri the Hungarian guy or the Russian Guy?? We talked about the guy from Hungary. (I do not clearly remember his name) The guys have talked to him about his training program and it is pretty crazy.

Yes, you do need to get back into the journal. Is good to have a plan.

On a side bar about your training program. Remember that both Coan and Phillipi have blown pateller tendons. :cool:
 
I will preface this day with the fact that it was one of the most hardcore, smack talking, workouts I have been around in a while.

It is the coolest thing in the world when all the right people are training at the same time. Everything is better and each person has that much more progress simply due to environment.

I warmed it up with dynamic flex and the plank circuit. Plank circuit is pretty cool, it is basically a bunch of different movements done from the plank position.

After that I did the 50kg snatch test. I tested at 98.9%. This generally means that I would do a power day. I felt like going heavier though so I used the power shrug as my power exercise.

1. Power shrugs - some bunch of sets. 3 reps each. I worked to around 385lbs and made sure that I was hitting the pull indicator every rep.

2. Deadlift - I have not done this exercise in a while. I think about 2 weeks before the Charleston games. So it has been a month. It went pretty good. I hit a 75lb pr (since I have been training again) at 550lbs. So That felt really good.

3. Bench Press - I used the wavy bar. It is really awesome. The curve in the bar keeps the stress off of my wrists and elbows. It really felt good. I worked up to a double at 375lbs. (I was going for three and the third one got hard :D)

4. Jumping Pull-ups - Lots of smack talk here. we were all training together at this point and it was really fun. I did a few sets, 5 - 10 or 12 reps. I did the higher reps because I called one of the guys out and told him that I would do more reps than him. I had to eat my words. :rolleyes: I am sure it will not be the last time.

5. Rotaty Rowy Ring Things - These were pretty awesome. I did a few sets of 10 reps (or so, I was not always counting)



PWO - The Usual

Gym Conversation -

1. I am sick of people getting all happy when they gain 5 or 10 lbs. That is crap. Cinderella can nickel and dime it, a man can gain a lot more than that. GOSH.

2. All kinds of banter.
 
Todays workout was a little more low key.

Dynamic Flex.

Hammer Winders with a rope and a KB.

KB tempo swings - I am still trying to really get the feel of swinging weight.

Snatch Complex - 3 sets 6 reps each exercise.

I tested some band hamstring stuff.

PWO - The Usual

Gym Conversation -

1. Weird banter. We were in an inventive mood. We made a helmet out of something that was not supposed to be a helmet. And, other type stuff. :D
 
Yesterday was pretty cool. The Okra Fest was going on and my training partner ran a sheaf clinic. Three of us put our kilts on and for the occasion.

This was pretty cool we had a little rake with a pillow for the kids to throw.

After that we started competing against each other. One of my partners and I both set a PR. Which was pretty cool.

There were a lot of people at the festival. There were people counting one.... two...three as we were swing the sheaf. That was pretty cool as well.

Then we had some technical difficulties with the rope on the bar set-up. That quickly reserved us to being locked in to a 25 foot height.

There will have to be some "operations" done on the bar height contraption.

Yes, that was a Jumbled Caper.

All in all it was a great day and a lot of fun. :D
 
Yesterday was not a training day, but I will be discussing eating food and recovery time. I have my plan locked in now.

I have really fast recovery time and I believe that it is because I am very focused on the amount of food and supplements I get in on a daily basis.

The weekends are important for me because I use that time to prepare almost all of my food for the rest of the week. Here is what is on the menu this coming week.

1. Baby Back Ribs - I have several full racks prepared. I used Marks sauce on half of them (thanks Richard, that stuff is awesome. :D ) and sweet baby rays on the other half. I also us a special rub that I make to put on the meat while it is on the BBQ. (which was about 6 hours yesterday)

2. Beef - I got a 4.5 lb piece of beef. It turned out pretty good and I am very happy with how lean this cut of meat was. I used the same custom rub on this one.

3. Ribeye Steak - This I just happened to have ready, along with some perfect coals that were 6 hours mature, so I threw that on as well.

Most of this was put into containers for the fast and easy heat up when I am ready to eat. (which is often)

I believe that anyone interested in recovering faster, gaining strength, or gaining power should eat higher fat pieces of meat. The higher fat content really helps the recovery process as well as keep my joints healthier. (when I used to eat very lean my joints would be sore. To me, being lean is not worth the discomfort, or the negative effect it has on training)

I like the basic sides to my meats. Potatoes, beans, and the basic vegies. I like green beans and broccoli. Mostly because these things taste good when mixed with BBQ sauce.

Breakfast is also an important meal for me and I really focus on getting good quality in the morning. Here is my typical breakfast.

1. Apple with Peanut Butter
2. Oatmeal made with milk
2.5. In the oatmeal a scoop of protein, a scoop of muscle milk, and a scoop of glutamine. I also add about a cup of berries. Whatever I feel like, blueberries, strawberries. I have been all about black berries lately.

The final step for great recovery is the pre and post workout meals. These are arguably the most important meals of the day.

For the pre-workout meal I do -

1. Peanut butter and Jelly sandwich
2. Apple
3. G-Kick (it is an NO booster)

My post-workout meal is -

1. Shake - 1 scoop muscle milk, 1 scoop protein, 1 scoop glutamine
2. Juice - I like to take a creatine drink at this point, attack, fast twitch, or cell-tech are my three favorites. I will add kool-aid if it is a drink with no sugar.

After that I eat when I get home. It will be whatever I prepared over the weekend. Or my wife and I will go out or make something ourselves.

That is the basics of my nutrition. My goal is always to recover faster and be the best prepared as possible for the next training session.

Train Hard + Eat Right = Recovery and great success. :D :cool: :) ;)
 
goergen1 said:
2. Deadlift - I have not done this exercise in a while. I think about 2 weeks before the Charleston games. So it has been a month. It went pretty good. I hit a 75lb pr (since I have been training again) at 550lbs. So That felt really good.

3. Bench Press - I used the wavy bar. It is really awesome. The curve in the bar keeps the stress off of my wrists and elbows. It really felt good. I worked up to a double at 375lbs. (I was going for three and the third one got hard :D)
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You're one hell of a strong f**ker :)
 
You're one hell of a strong f**ker
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That depends upon how you look at it. The guy I am going to work out with tonight has an 810lb deadlift. So I do not feel very strong. :rolleyes:

Actually I am quite happy with the way things have been going since I started training again.

Thanks for the kind words. :cool::):beerchug:;):jump1::D
 
yeah CCR, I agree with goergen, or I agree with what he's trying to say. That he's really just an old weakling :p

On a serious note, Goergen, you're absolutley one of the strongest people I know, atleast in your age group! :p

Keep up the good work!
 
Karky - If you ever come to the states we are going to have to have a visit. :beerchug:

This was an lower body push / upper body pull day.

I started with the Dynamic Flex and the Body weight circuit.

KB Hammer Winders - A bunch of sets with 20lbs

50 kg squat test = 95.8% = max / heavy day

1. Box Squat off of the Lowest Box Setting - I worked up to a single at 535lbs. That was good. This is a friggin' low box and it was a 35 lb PR since the last time I did it. So that was good to.

2. Step-Ups - Idid these knee up, heel up, toe up style. 4 sets 5 reps up to 165lbs

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

4. Grip Pull-Downs - I used the climber handles and did 5 reps on each part of the handle. so it was 5 reps X 5 parts = 25 reps per set. This was amazing. You would think that you would feel your grip[ a lot (I did) but what I really noticed was my middle back and lats being used. The range of motion is a lot different than the regulat pull-down. I used 110lbs and did 3 sets.

5. Reverse Flys - 3 sets 10 reps

PWO - The usual

This was a really good workout. I am very happy with the pr's in the heavy lift lately. Especially since I do not do the heavy stuff nearly as often as I used to.

Gym Conversation -

1. Oddly enough a couple of us believe that the squat is way over-utilized with young athletes. The idea is that they should do a lot more single leg work ti increase more than just strength. If the program is set up properly the squat will go up even though it is not done as often.

2. I watched some of The Art of War fighting championships. They have a lot of pretty good fighters.
 
HA. Google may not help much. We make up a lot of names for stuff. The terminology is pretty loose. There is also stuff in the gym I train at that is not really anywhere else. That is one reason I have been posting the videos. So people can see what some of the stuff is.

If you ever have any questions about any of it just ask. I will be more than happy to answer. :):cool::beerchug::D

Thanks for reading my thread.
 
lol.. ok, no wonder! :D

goergen1 said:
KB Hammer Winders - A bunch of sets with 20lbs what is this?

1. Box Squat off of the Lowest Box Setting - I worked up to a single at 535lbs. That was good. This is a friggin' low box and it was a 35 lb PR since the last time I did it. So that was good to. I've heard people talking about box squat.. but.. what is it?

2. Step-Ups - Idid these knee up, heel up, toe up style. 4 sets 5 reps up to 165lbs I thought I knew what a step up was, but not sure what you mean by knee up, heel up, toe up

4. Grip Pull-Downs - I used the climber handles and did 5 reps on each part of the handle. so it was 5 reps X 5 parts = 25 reps per set. This was amazing. You would think that you would feel your grip[ a lot (I did) but what I really noticed was my middle back and lats being used. The range of motion is a lot different than the regulat pull-down. I used 110lbs and did 3 sets. what are climber handles?


some questions may be answered here, so i'll have a look.
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Thanks!! I feel silly lol
 
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i like the look of that between the leg lunge thing.. what do you call that?

(i'm really not an airhead, promise lol)
 
The winding part before the throw is the..... winders. I have to get better at that and so when I am in the gym I use a rope and a kettle Bell to practice the wind so I learn to use my hips and legs a lot more.



It really separates the concentric and eccentric portions of the squat. I believe it is safer and more effective than the regular squat. So you will rarely see me not using a box.

For the step-ups I learned this in Miami. With sprinters the goal is to have the knee up (raised high) the heel up (pulled back to the hamstring) and the toe up (pulled up to the shin)

Doing the step-up this way stays consistent with the need to drive with one leg and have the other leg in the proper position. Also this makes the step-up a balancing exercise at the top since once the trailing leg leaves the floor the rest of the exercise is balance on one leg, Without putting the other leg down. This also hits the glutes more because of the stability aspect.

The gym I train at has a R&D budget. The climber handles were invented to change the range of motion and increase the grip aspect of the exercise. You know the grippy thing on a climbing wall? Basically it is handles with the climbing grips from a rock climbing wall.

i like the look of that between the leg lunge thing.. what do you call that?
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We just call it lunging and swinging the KB through the legs. :D

It is really cool. It is another exercise that really hits the glutes. My cheeks almost cramp after a few sets.

The glute activation is because of the lateral movement of the bell. This makes the glutes have to work harder to stabilize the lateral motion of the body. Very cool stuff.

(i'm really not an airhead, promise lol)
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Of course I do not think you are an airhead. I completely understand. There is a lot that goes on in the gym I train at that most people would not be exposed to in the "normal" gym or fitness center. That coupled with the fact that we make up names for stuff makes one use the imagination of what it is sometimes. :D

Thanks for asking the ?'s. :beerchug:
 
wow. thanks for taking the time to explain all of that.

the hammer winder looks dangerous. I would not trust myself doing that indoors lol.

i like the idea of the box squat. i think i may add those instead of regular squats.

ok, the step up makes sense now.

i dont think my gym has them, but if they do, i'm going to do those lunging and swinging the KB through the legs things.. i will probably look like that one guy in the video that was struggling lol (i hope that's not you! if so, no offense!)
 
Is is more the movement and not so much the weigh when doing the "lunging and swinging the KB through the legs"

i know that it would be harder with more weight, but i was wondering if..

At least for starters, I could just try to find something that I can pass through the legs (ok that sounds bad lol) because I dont think my gym has those..
 
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