Training Log - Inspired by Evo

Ive never played the game but that was freaking hilarious.
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Thats pretty much how it goes. :)

It is always a great training day when you get together with great people who make you do things the you would normally not do.

Today is, of course, one of those days.

1. Globe Trotters, Football Style - That right, we spend 15 minutes running around like crazy people randomly throwing a football at each other. Around the back, through the legs, the no look pass. Every once in a while we took a shot at the "Red Headed Kid"

2. Dynamic Flex

3. Fat Bar Reverse Band Bench Press - Blue Band. After measuring, the blue bands gave 100lbs of help at the bottom and about 40 lbs of help at the top. So any weight listed is less that amount at the top or bottom. I worked up to 515 lbs. Then did a few sets at 495 lbs. This is a really great exercise for taking advantage of the natural strength curve.
Super-Set
4. Fat Bar Snatch - whatever sets it was between presses. Sets of 3 - 5. This bar does not rotate. So grip is the limiting factor.

5. Fat Non-Rotating Bar Clean and Press - This pretty much sucked. I worked up to a weight (I don't know exactly how much it was. Mid 200 lb range.) I had trouble beating the HogLine. That is, you need to lift over a certain amount of weight before you are even allowed to say that you did the exercise. Also known as the weight at which point you are not just a punk.

In this case for me it was the weight that "The Cybernetic Cannon" Cleaned. He got it on the first try. I missed it, a few times. I then continental'd it. (for those that do not know, only "larger" people have the ability to continental) I also pressed the weight. Which "The Cannon" did not do.

Cyborg says that the fact that I pressed the weight is negated by the fact that I continental'd it, so I am tied with "The Cannon."

I still contend that the press made it better. Besides, Cyborg had to wear a helmet during his set. So that means I gain points and am right. :D

6. D-Ball Clean and Throw - I started using the 120lb ball. Of course I broke it. Since I am extremely masculine and powerful, so I finished that set with the 100lb.

We then did a round robin with the 100lb ball. The three of us stood in a circle and took turns clean and pressing the ball. The first set was done for about 2 minutes. The second set was done for 5 minutes. That was kind of a long time. But since I am in much better shape this week, it was not that bad.

7. 100 yards walking lunges

PWO - The Usual

This was a pretty great workout.

Gym Conversation -

1. If your goal is to work out hard, you should work out so hard that you do not even want to work out the next day.

2. There was a lot of other stuff....... But I forgot it........ :confused: :) :D :cool:
 
goergen1 said:
1. If your goal is to work out hard, you should work out so hard that you do not even want to work out the next day.
:
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I am not (and will never ever be) at your level of enthusiasm, intensity, or skill, but I have to say that I LOVE this concept. I hate when I can't finish a set because its just too hard, and yet I love that I've pushed myself that far. I'll be keeping your quote in mind on the hard days.
 
I sometimes don't empty the tank because I'll say to myselg, "I already lifted today (at bjj)" Or, "I'm going to be rolling tonight, so I better lift a little less"

Fortunately this happens less than I think the thoughts.
 
1. If your goal is to work out hard, you should work out so hard that you do not even want to work out the next day.
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Yeah, unless you have planned a workout the next day, right? (unless you wan't to overramp so you can later supercompensate offcource)
I wise man once said that if you are an experienced rational lifter and you wake up one morning and you just don't want to workout, you don't feel motivated, that's your CNS telling you to take a day off. If you can listen to that, it's a great way to prevent "overtraining"
 
Yeah, unless you have planned a workout the next day, right?
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This is Cyborgs view on training. He actually has a lot of very interesting (and very unique) points when it comes to training.

He has some very interesting ideas about doing exercises to increase blood flow to the muscles you trained in the last workout.

I'm intrigued, how do you continental a bar?
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If you have a belly. You lift the bar to the top of your belly, then give it a pop so you are holding it in the "I am going to press this now" position. You have probably seen some of the guys in the WSM do it. I know Mark Phillippi actually does an over/under grip to his belly, then switches to a double overhand grip, then finishes the lift.

At any rate, I will have a video up of it soon.
 
yeah, I get increasing blood flow and stuff like that, I was more thinking of a hard CNS fatiguing workout.
and the vid doesn't work. It's not available anymore it says.. <-- Never mind that, it worked now (edit)

and next, we want to see a topless video of you Goergen ;) Rawr
 
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Sorry Karks. I will need some good CA$H for that type of work!! :D

Today was a great training day. We got together, and played Globe Trotters football. Intermittently taking shots at the red headed kid.

The it was time to work.

1. Depth Drop into 5 Hurdle Jumps followed with -
2. Hurdle Duck Unders - Holding a 60 or 80 lb D-Ball

This was pretty tough and got the blood flowing.

3. Belt Squats - sets of 10 working up to 315 lbs
Super-Set
4. Step-Ups - Holding a 100 lb D-Ball

This was hard too. It ended up being about 6 sets of each

5. Box Jumps - Holding a 100 lb D-Ball. This went a lot better this week than last week

6. DB Overhead Triceps - 3 sets 10 reps
Super-Set
7. DB Bench Press - 3 sets 10 reps
Super-Set
8. DB Curls - 3 sets 10 reps
I used 50lb DB, 60lb DB, and a 70lb DB for each of the three sets.

9. Farmers walk - 50 yards at about 185lbs per hand
Super-Set
Stone Poppers - 5 reps
I only did that one time through.

PWO - The Usual

Gym Conversation -

1. Given the intensity of the workouts I seem to forget most of the conversations. :eek: :) :D :cool:
 
Yellow makes you look slimmer for sure

What is the floor in your gym made out of? Those bars are bouncing back up close to your head!
 
CCR said:
Yellow makes you look slimmer for sure

What is the floor in your gym made out of? Those bars are bouncing back up close to your head!
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I can picture Goergen walking into the gym asking his training partners: "Does this t-shirt make me look fat?"

and then they reply "No! Don't be ridiculous, yellow's your best colour!"

:D :yelrotflmao:
 
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What is the floor in your gym made out of?
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The platforms are made out of a 2.5" rubber material. Combine that with bumper plates, and you can bounce it like a basketball.

I watched a whole episode of Ugly Betty last night and my estrogen levels have spiraled out of control
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I thought I sensed a lisp in your posts today. :D

Yellow makes you look slimmer for sure
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:yelrotflmao: I never thought about that. I just thought the yellow was a cool color.
 
So I get to the gym yesterday and I am going to run through some indoor throwing drills. The Cybernetic Cannon is nice enough to let me borrow his throwing shoes.

"I have not thrown in a while." he says, "They will help keep some of the stress off your knees when drilling on the turf."

"OK. I'll try them." I say.

I put the first shoe on and it seems to fit pretty well. I open up the other shoe to put my other foot in and what do I see....... A DEAD MOUSE!!!!:eek:

"Is this some kind of joke?" I say.

Blank look from The Cybernetic Cannon....... I bring the shoe over and show it to him. :eek: That is what his face looked like. Then he laughed.

The moral of the story is.

IT REALLY HAS BEEN A LONG TIME SINCE THE CYBERNETIC CANNON HAS THROWN!!! :rolleyes:

So I put my shoes back on and started my warm-up.

1. Dynamic Flex

2. Kettle Bell Turns - I did a bunch of these with a bunch of different weights. Getting used to sitting down between spins and using my legs.

3. Hammer Winders - I did a bunch of these as well. Getting used to sitting down into the rotation to get more speed. (hmmm that sounds familiar)

PWO - The Usual

Gym Conversation -

1. How did a friggin' mouse get in this shoe???

2. Actually slowing down the turns so I can take advantage of the time I have both legs on the ground to push.
 
Visili Bertovski

I get to the gym. And then I was there.

1. Globe Trotters

2. Neck Attack - 3 sets 25 reps (5 front, 5 each side, 10 back)
3. BOSU Balance Stuff - Leg Swings, RDL, SL Squats, KB swings, KB Snatch.
4. Hanging Leg Raises - 3 sets of some bunch of reps.

5. Vertimax - 3 sets of straight jumps. 3 sets of leg switch jumps. Used 2 cords on each side.

6. Zercher Squat - Starting at the bottom on straps. This was pretty low. Worked up to a couple of triples at 315lbs.

7. Crazy SA Cable Row - 3 sets 10 reps each side. This is a cool single arm seated row.
8. Band Rotations - Green Band. 3 sets 10 reps each side.
9. Side Raises - 3 sets 10 reps. 40, 50, 50lbs
10. DB Upright Row - 3 sets 10 reps

11. Squat - 3 sets 8 reps. 225lbs.

12. Gripper - #2 for 3 sets of a few squeezes on each hand.

PWO - The Usual

This was another great workout. The Trilogy of Terror will dominate all.

Gym Conversation -

1. If we keep this training up we will make huge gains over the next few months.

2. The sorest part of me during all of this time is my hands. Grip training gets worked in with out even knowing it most of the time.
 
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great reads

....the mouse, ridiculous, haha.

with the zerchers you started in the bottom position? how did you go about starting in the bottom position, did somebody put the bar in your arms? I haven't done zerchers in a while but when I used to do them I would start with the bar on a rack

sidenote, the videos don't load for me, any idea why?
 
with the zerchers you started in the bottom position?
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Yup.

how did you go about starting in the bottom position, did somebody put the bar in your arms?
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We put the bar in straps in the power rack. Squat down, wrap our arms around the bar, and start lifting.

sidenote, the videos don't load for me, any idea why?
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hhhmmmm..... It is just an embedded youtube video. You can go to our Youtube.com homepage at All of the videos we have are there.

I have not had anyone have problems as of yet.
 
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