Training Log - Inspired by Evo

Thats a tough question. DB's do not work very well, because of their shape they are pretty awkward. I have seen people do it, it is just not nearly as smooth.

Let me think.

You could definitely use a 10lb plate for starters. I guess holding a DB the tall way might work. That will be a little awkward as well though.

You could take a short, round, rope, and loop it around a DB so that it is parallel to the floor (this will keep it from hitting the ground) and pass it back and forth that way. That will probably work the best. If you loop the rope through itself so it is snug on the DB it should keep the DB from sliding around.

These are just initial thoughts. I may come up with more later on. :)
 
Thanks! I have legs tomorrow, so i'll give it a try with the 10lb plate for now. i'll look around too and see if there is anything else i may be able to use.
 
Yea. Training partners are the spice of life.

Today was the day after a heavy day. I usually like to train every day. Maybe one day per week off. I respond very well to frequent training.

This was a lighter day.

1. Dynamic Flex

2. Med Ball Circuit

3. Weight Spin with KB - I did a lot of these.

4. KB Tempo Swings - a bunch of swings.

5. Reverse Hype - A few sets

6. GHR - Actually a bunch of these since we were talking about doing the exercise with the settings different and what the change in training was. Pretty cool.

PWO -The Usual

This was a pretty good workout. I really like doing "work for the sake of doing work." I think there is huge value in this.

Gym Conversation -

1. As mentioned above. A plethora of way to do the GHR.
 
Chillen...... You Da Man.....

I entered the gym today under heavy influence of the song "Snap your Fingers, Break Your Back" By Prong. It was the harder than hardcore remix. I really had to do some looking for this song. It was remixed by a DJ in Europe called Atom. (or something) I ended up having to order the CD from some guy in London. It is the most hardcore song ever made.

Do I did a short Dynamic Flex.

I Tendo tested my 50kg hang snatch. It went great. I logged 1000 watts or more of power one one lift of each of my three testing sets. Which is the best I have ever done. My test took me to 106% of my previous best. It is a power day.

I was Jacked, I felt like getting some work done. We were talking about a progression like this at the Chinese food restaurant the other day. It seemed like a lot of work at the time. But when that is what you are looking for.....

1. Snatch - I kept the weight under 200lbs. I did sets of three till it felt good. 4 or 5 sets I suppose.

2. Snatch High Pull - I then set the high pull indicator at 17 and started pulling. I did sets of three and increased the weight every set till I could no longer hit the high pull indicator. I worked up to 300lbs or so. 5 sets or so.

3. Snatch Grip Power Shrugs - I set the high pull indicator at 10. Did sets of 3 till I could not hit the indicator anymore. I worked up to close to 400lbs. 4 or 5 sets.

4. Deadlift - 3 sets 5 reps with the last weight I used for the power shrug. This was a lot of pulling and I was really feeling it at this point.

5. Log Power Jerks - Sets of 3. I worked up to a couple of sets at 236. 5 sets in total.

6. Bench Press - I used the wavy bar. It is the best bar I have used. I did sets of 5 up to 355. I owned those reps and felt really good about it. 7 sets total.

6. Single Arm KB Press - Sets of 5. I worked up to a 70lb KB. 4 sets total.

7. Ring Rows - I used these to stretch out my upper back and balance things out after all the pressing. 3 sets 10 reps.

I just felt blazin' Hardcore today. One of the best and most fun workouts I have had.

PWO - The Usual

Gym Conversation -

1. Yea, Snap your fingers, break your back. Harder than hardcore remix. Best hardcore song ever.

2. There was a kid there doing a cool series of exercises. He cleaned the weight, then did a front squat, then did some reverse lunges with the weight racked in the front squat position. That was pretty cool.

He also did a pretty cool exercise with the rings that looked really hard.
 
I just hook it to the bar, type in the weight I am using, and it does the rest.

It is the single most useful piece of equipment I have used.

I do the power test to decide what the recovery level of my nervous system is.

Depending on my score and its relation to my best score ever, I do a power day, heavy / max day, a work capacity day, or take a day off.
 
So when you test above your best score ever, does that new score become the new best, like todays?

Dude, G, my recovery sucks. For two weeks now I've had ****ty DE days after my previous max days from the day before. What do you suggest? Will using an old swim noodle work as a foam roller?
 
LeiYunFat said:
So when you test above your best score ever, does that new score become the new best, like todays?

Dude, G, my recovery sucks. For two weeks now I've had ****ty DE days after my previous max days from the day before. What do you suggest? Will using an old swim noodle work as a foam roller?
Click to expand...

do you work the same muscles with ME and DE two days in a row? Or is it just general fatigue from training? If the latter, then it's probobly a neural thing, not a muscle thing, and the only way to really recover your CNS is to rest.. get good sleep, good food helps too ofcource and meditation, if you're into that kind of stuff.
 
yeah ofcource you work the same muscles, I just asked if you did ME upper then DE upper the day right after that, since that could surley mess with you a bit..
 
So when you test above your best score ever, does that new score become the new best, like todays?
Click to expand...

Yup. that is exactly how it works.

Dude, G, my recovery sucks. For two weeks now I've had ****ty DE days after my previous max days from the day before. What do you suggest? Will using an old swim noodle work as a foam roller?
Click to expand...

One thing I have noticed about your log Lei is that your max exercises are always the same, your dynamic exercises are always the same. You can over train a movement much easier than you can over train your body. I would look into rotating the first couple of exercises you do each day. Something like rotating so that you are only doing your push press every 3rd week as opposed to every week, stuff like that will make a big difference.

I would look into getting a roller. It will be $30 tops.

Make sure your DE and ME days are not back to back for the same muscles. I will look more closely at your log to see how things are structured.

On to the workout.

Once again things were a little more low key today as opposed to yesterday.

I leafed through the new Powerlifting USA and then started the workout. I did work on all my weakest links today.

I did 3 sets of 10 reps of everything. I used whatever weight I felt like. Nothing crazy heavy.
  1. Reverse Hyp.
  2. GHR
  3. Back Ext.
  4. Alt. DB Curl
  5. Hammer Skulls
  6. Land Mine Rotations with Grappling Handle
  7. Sit-Ups

This was pretty good. Just the type of workout I needed today.

PWO - The Usual

Gym Conversation -

1. I am glad I lift more than most of the girls in PLUSA.

2. An interesting conversation about the old communist Russia. They used to take prisoners and have then hop off of a 9 meter box. They would record what would happen. You know, this guy broke a leg, this guy blew a knee. They would decrease the height of the box till people were not getting hurt all the time and start their "real" research there. (the research that mattered as it pertained to their athletes.

I thought that was an interesting story.

Quote of the day -

"Somewhere in Russia there is a 14 year old girl warming up with your max."
 
damn, that quote! I've heard it like this "Just remember, somewhere there's a little chinese girl warming up with your max" :p
 
OK It has been a bit since the last entry. I will go with Friday first.

Rolfing. That is what I did. It is like massage, but with postural assessment before every session, movement is used, yoga poses combined with deep tissue massage. You never really know what you are going to get.

Rolfing is everything I wanted a regular massage to be, but it could not do. It makes my joints feel great and I feel that it assists recovery quite a bit. (though there have been times that I have been sore from the rolfing)

On to today.

Easier day. I will explain this at the end.

1. Dynamic Flex

2. Body Weight Circuit

3. Squats w/ Bands - nothing heavy just going through the motions.

4. Band Assisted Stretching - Whole body, shoulders, legs, you name it.

I feel pretty good after that.

Why did I not do my normal workout today????

I talked to my main training partner. I am in the process of getting a hold of Cyborg. My goal is to get the three of us training together on a regular basis. I have already come up with a name -

"THE TRILOGY of TERROR!!!"

Pretty cool :cool: :cool: :cool:

I find that having the proper people training with you is one of the most important things. It is more beneficial for all parties involved. So I am excited to pull off the bringing together of -

"THE TRILOGY of TERROR!!!"

On a side note. After yesterday, I believe my BBQ is competition ready. :D:D:D:cool::cool::cool::cool:
 
This is the workout for Oct 9.

Dynamic Flex.

Med Ball Circuit - This started off as some general movement and evolved into some great throwing drills. I will be adding many of these throwing drills into my training.

1. Squat - Just regular squats. Worked up to 500 for 4 singles. Huh, regular squats. This was the first time I have gone heavier without a box in 5 years or more. I will expand upon that in the "Gym Conversations" below.

2. Step-Ups - Did these holding a 60lb ball.
Superset With
3. Side Squats - Using the bar. We used it as more of a ROM exercise.

This was a pretty good superset. I was surprised about how much upper back was used in while holding the ball.

4. Log Row - Couple sets of 10.
Super-Set w/
5. Caber Like Pulls With the 60lb Ball - couple sets as well.

This was pretty cool as well. The pulls were pretty neat. I think we will have more and more uses for the heavy med ball stuff as training continues.

6. Lat Pull - Used climbers handles. Did sets of 15. 5 reps on 3 different grips for each set.

This is a great back exercise. The ROM is a lot bigger and I really feel a lot more lats and middle back with it.

This was the type of workout I needed. Training with someone who is good and motivated is a lot better than training by myself.

PWO - The Usual

Gym Conversation -

1. We talked about the difference between box squats and regular squats. My training partner has historically been a regular squatter and I have historically been a box squatter. I believe the box squat is a safer exercise because it takes a lot of the stress off of the knee, and puts it in the much stronger hips. I have never acquired little aches and pains with the box squat. I have with the regular squat.

It was pointed out to me that the greater use of the quads in the regular squat is important and makes for more well rounded leg strength since one is not relying so heavily on the hip. I think this strength might be able to be made up using other exercises.

Then the question of which should be used for sports. Was the box squat or the regular squat more effective? That brought about the next question of. Are either close enough to any sporting skill to really make a difference? I am not sure if we got to an answer on this one. I am going to do a little experiment (don't know how yet) to try to find a more clear answer to these questions.

2. We talked about goals as well. The question was do I focus on the highland games, or do I focus on getting tons of stronger. I have decided to commit to focusing on highland games. I think they are fun and it opens a broader spectrum of training that I have not taken advantage of in the past.

This brings about the immediate and pressing need to start throwing and drilling more.

Which led into -

3. Once I commit to something the question then becomes, how can I train it all the time without burning out? The specific question became, what needs to happen if there is a need to throw 5 - 6 days per week. I need to get reps in, since I am a couple of months into a skill that a lot of guys are 10+ years into. I need to focus on the volume of throwing in order to make the improvement that is necessary.

I will be planning how to get this done over the next few weeks.

Until next time -

"Life Is Tough!! Life Is Tougher When You're Stupid!"
-John Wayne
 
Throwing day today. This is starting a very regular throwing trend.

Dynamic flex

Single leg stuff. Evilese was talking about the importance of single leg strength.So we sis some stuff on a BOSU. Standing single led on the BOSU had me shaking like a crazy person. The adaptation is pretty fast though and by the end I was doing partial single leg squats on it.

Pretty cool. I think I will have much more control over my body doing stuff like that.

On to the throwing.

I threw the light and heavy weight for distance today. I practiced doing 2 turns instead of one. I did a lot of throws. Got blisters on my hand. Even wearing a glove, if that tells how many throws I did.

It ended up being very, very, good for me though. I had some trouble on the second turn with the heavy weight. I pulled it together to finish that one with 3 decent mid 20's throws.

The light weight went even better. I ended up getting over 46 feet. Which is good for me.

I think these throws will come along well. I am leaving a lot of gas in the tank because I do not have the best control. I believe with some practice, I will be able to speed my spin up a lot and really start hitting some decent throws.

PWO - The Usual

Gym Conversation

1. The importance of single leg strength. We were not just talking about lunges and step-ups, but really hard single leg strength. It increases overall control of the body as well as stability.

Single leg strength is something I nave neglected in the past. Now that I am making a move to a more athletic sport it is something I need to take more seriously.

2. Oatmeal, milk, protein, and peanut butter is one of the best, and easy, meals to have.

Interesting Thing I learned.

If you eat Brach's candy corn mixed with peanuts it tastes just like the peanutty filling of a Snickers bar.
 
goergen1 said:
1. The importance of single leg strength. We were not just talking about lunges and step-ups, but really hard single leg strength. It increases overall control of the body as well as stability.
Click to expand...

What would you recommend for single leg strength then?
 
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