Training Log - Inspired by Evo

What would you recommend for single leg strength then?
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Well. I started single leg squat progressions yesterday. Both on the ground and on the BOSU. A real single leg squat is squatting ATG, on one leg, with the other leg straight out in front of you.

We also talked about doing single leg KB swings and exercises like that. I know the trainers at the gym have the athletes do a lot of single leg, presses, RDL's, KB or DB Clean and press. Sometimes with a single KB or DB and sometimes with two hands, sometimes alternating, sometimes not.

I also know that single leg bounds and hops are suprisingly difficult.

Just some food for thought.
 
It seems like just yesterday I was writing about how I was trying to figure out what needed to happen in order for me to be in good enough condition to throw 5 or 6 days per week.

Of course, the universe knows what it is doing and I happen upon the answer a very short time after the question is asked.

Enter the workout with Cyborg. I can say that today was an adventure.

I only have one aggravating 1/2 inch red blister on my index finger left from throwing yesterday. My solution to this was pre-wrap and duct tape. It worked perfect and I had no problems the entire workout.

Short Dynamic Flex

1. KB 2 Hand Clean and Press - This was done with a smooth transition from the swing into the press. I am not saying that I was smooth, I am saying that was the goal. 3 or 4 sets of some bunch of reps. 60lb KB

2. KB 2 Hand Clean and Press - this time the goal was to keep the KB fat end up and adding a second press to work on stabilization and grip. I tried with the 60's. No Dice. I tried with the 45's. No Dice. I did a couple of sets with the 30's to get things flowing. Then did 4 sets with the 35's after that.

Cyborg worked up to using the 88lb KB

3. High Pull Off Blocks - Sets of 5 at 225lbs
Super-Set
4. Bench Press - sets of 5 at 315lbs

Both of these were done for 4 or 5 sets. The last set of bench was one rep with 365lbs.

5. Behind the Neck Push Press - sets of 10 at 185lbs
Super-Set
6. RDL - sets of 10 at 225lbs

These were done for 3 or 4 sets. I forget which.

7. 100lb Ball Clean and Press with Throw - These were done the length of the gym and the throw was up not forward so there are about 15 lifts per set. I did 2 sets.

This is a hard exercise. It is one of those exercises that you do not feel it in any particular area, and you start wondering if your soul can feel pain and fatigue since that is the only possible explanation for the way you feel.

8. Walking Lunges - 100 yards. No Stopping. That is a lot of lunges.

PWO - The Usual

This was an interesting workout. Cyborg just won a Strongman over the weekend and was doing a lighter workout. I, of course, struggled to keep up. This is a very humbling experience. Which is a good thing since that is the only thing that keeps you grounded and striving to get better.

I walked around until Cyborg left. Then I flopped out on the turf and waited the 15 or 20 minutes for my vision to return to normal. I did think about things.......

This is exactly what I am looking for. I needed to get more intense with my workouts and increase my ability to do work. I also needed something that will push me to be in better shape and recover from throwing more often. This is it.

I will also start throwing on a daily basis.

In the beginning this will be very hard, I will be tired and sore, after a month or so I will have all aspects of training hitting on a whole new level. That is the plan.

I also thought about how fortunate I am to be surrounded by people who are better than I am at different things. I can learn from different people who are better than me at every aspect of training. I like to think that I bring some knowledge to the table as well. In a situation like this there is only one possible end.......

Everyone gets better.

Gym Conversation -

1. The Jackhammer - the greatest dance move of all time.

Sleeping well tonight -

"G"
 
goergen1 said:
I will also start throwing on a daily basis.
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This is teh awesome for throwing better. I'm not sure why I neglected it, but I have a hammer, a HWD, and a heavy stone in my backyard. Everyday was spent with 30ish minutes just going through the throws. I got a lot better here. I think since we're going off season and I won't have to worry about coaching any games for the next 4 months and only having to coach pre-season conditioning right after the school hours, i'll have a lot more time. Soooo...I'll be joining you in the throwing constantly again.

One of the coolest warm ups or workouts in itself was taking the light hammer. Practicing sets of winds. Every set you'd slide a 5lb plate down teh PVC handle of the hammer. Work up until you're doing winds at about 50 something lbs. Then a dozen on each side weight over bar tosses with the 42lb to work on technique. It made for a very sweaty summer.
 
Yea. I especially think the daily throwing is a big deal for a beginner like me.

Sleep well G
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Thanks Lei. I had a really weird dream about little aliens taking over an amusement park. We had to set off explosive devices at the proper points on all the roller coasters. Then I was trying to get to this boat. You had to swim to it. So I jumped in and there was an alligator right there. So I got scared and swam back.

Interesting thing. You know how the common belief is that if you die in your dreams you die in real life. Not true. One of my training partners was shot dead by a band of Mexican bandits. He is not actually dead though.

He said he woke up and laid there trying to decide if he felt dead or not.

That was weird.

Throwing day today.

Dynamic Flex

Foam Roller

Single leg stuff on the bosu.

Then I went out to the field.

I threw the 21lb stone a lot of times. Basically till my shoulder was too tired to hold it on my neck. I am terrible at this event. I need a lot of work here. It is the one event where I have a hard time feeling how I am going to make progress.

I then moved onto the light hammer. I need to practice the hammer more, and am confident I will be good at it. My first 5 throws were progressively better. I hit 71+ on the 5th throw. I am feeling my middle more and not just arms during this. I need to learn to use me legs as well. I can feel the good turns. I just need to get a hold of the release better.

The the hammer broke. I went inside.

1. Reverse Hyp - 2 sets 10 reps. Just for some recovery.

2. Side Band Rotations - 2 sets 10 reps each side. Again to get the blood flowing and for recovery.

PWO - the usual

Gym Conversation -

1. Not much. Since most of the night was spent on my own.
 
you are a light hearted fun dude George.

i just get to read about all this stuff for right now, but you make it darn good reading. You are also a hard worker, with real goals- including ambition.

I like ya!
FF
 
Thanks FF. You Da Man.

Today was a much better day. I am in better shape and was more prepared for the workout.

I pre-wrapped and Duct taped my blister finger again. That is WAY better than athletic tape.

1. Dynamic Flex

2. BOSU Work - Single leg RDL's and SL Squats. A few sets of each.

3. Hanging Knee Raise - 3 sets 10 reps or so.
super-set
4. Banded Grippy Thing - 3 sets of some reps.

5. Front Squats - 3 sets 5 reps or so. Just to get the blood flowing. 135 - 185 lbs.

6. Band Rotations - 3 sets 10 reps each side. Green Band.

7. Box Jumps - 3 sets 6 reps. Did this holding the 60lb ball for the first 2 sets and the 100lb ball for the last set. A 23" box was used.

8. DB Clean n' Press - I used the n' because it was all one motion. No stopping at the shoulder. 3 sets of 8 reps. 60lbs for the first 2 sets. 70lbs for the last set.

9. Lying Triceps Pull-Over Extension and Press - 2 sets 10 reps. 135lbs. 10 reps of extensions + 10 reps of presses.

10. Farmers Walk - 3 sets. the first 2 were 50 feet down and back. (100feet total) The last set was down and back 2X. (about 200feet) It was about 240lbs in each hand.
Super-Set
11. Stone Poppers - 3 sets 5 reps. 225lb stone.

12. Sled Drag - Some sets of...... really far down the back ally. 150lbs. Here we did, forward drag, backward drag, rows, reverse flys, external rotations, pull throughs, and overhead presses.

PWO - The Usual + Electrolites. (I have ordered the EL. I really think they are a good idea)

This workout went much better than the last one. I feel some of the old strength coming back. Which is good. We also found a little weak area when it comes to the Weight Over Bar. Which s good.

Gym Conversation -

1. We talked a little about adding Kettle Bells to some BOSU work.

2. Recovery meals, recovery work, how important that type of stuff really is.
 
Jouko Ahola won the Worlds Strongest Man contest 2 X.

Stone Poppers =

There is a stone on the ground, you grab it, and "pop" it up to your chest.
 
Is there anyone who would like to try ride horse to lose weight ? If you would like to have a try, click horsematch dot come .If you are horse lovers and pets lovers, this is also the best place for you . If you don't think you like it, you may ignore it. But you may have a try to check whether your feeling is right .
 
:) You're not having a great day on here are you!? Lol

I posted a little more explanation of my comments on the alternative therapy thread for you, I think you read my post as being a little more critical than it was meant

There's no emoticon for peace so I'll use this instead :canadaf:
 
There's no emoticon for peace so I'll use this instead
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Thanks man. It's no big. :beerchug:

I don't know. You ever have one of those days were you are agitated from the moment you wake up? I need to take some deep breaths or something. :rolleyes:
 
kategreece said:
Is there anyone who would like to try ride horse to lose weight ? If you would like to have a try, click horsematch dot come .If you are horse lovers and pets lovers, this is also the best place for you . If you don't think you like it, you may ignore it. But you may have a try to check whether your feeling is right .
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Stay out of my friends, thread.......Or I will be all over you like the stink that rises from horseSH@T .com.................
 
Thanks Chillen.

This was a drilling and recovery day.

1. Dynamic Flex

2. BOSU - 3 sets leg swings. 3 sets SL RDL, 3 sets SL Squat, 3 sets Kettle Bell swings each hand.

3. Spinning Drills w/ KB - a bunch

4. KB Tempo Deals - These will now be called whooshes. Since that is what I say during the exercise. You know, to get with the flow of the weight.

5. Med Ball Throwing Drills - a buncha sets on each side.

6. Foam Roller - back, lats, IT band, quads, hip flexors.

This was a pretty good day. Some of the best spinning and throwing with the med ball I have done. Feel like million dollars.

Gym Conversation -

1. When squatting or deadlifting. A learning tool. "Reach your hips back like you are reaching for the toilet in the dark, but aren't committing to anything."
 
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