Nice forearm work at the end of that last video. I've been thinking about getting a bucket, fill it with rice and do finger opening and closings in it to faliure when I get home from the gym after each workout session. Think that would be a good idea? I've heard of other people doing it with good results. Only thing is, I can't do it at the gym (I'd have to bring the bucket with rise with me every friggin time) which kinda sucks. I don't know how doing it after my PWO, shower, etc will affect my motivation. After all that I'm kind of in a"resting zone", if you catch my drift?
Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Anything different and challenging is a good idea. Do it before you go to the gym. You will be recovered enough before your workout.
Alright cats and dogs. I am going to be off the reservation until next Thursday. I am going to Puerto Rico.
I have a very strict training plan that I am going to adhere to. That is -
Warm-Up - Breakfast delivered to the room every morning.
1. Contrast baths between the hot tub and the pool.
Super-Set
2. Swim up to the bar in the pool, have recovery Margaritas and Rum Runners.
3. Eat 10 - 15 X per day. Rotating between 9 different restaurants and 2 buffets.
Super-Set
4. Recovery Rum Drink - The nature of which is yet to be decided.
5. Flopping around in the ocean like a wounded porpoise.
Super-Set
6. Sleeping too long in the sun like a beached whale.
Super-Set
7. Recovery Margaritas and Rum Runners.
PWO - Nightly activities which are not to be mentioned since kids may be reading.
I hope everyone won't miss me too much.
1. I am back from vacation. After all of the food and rum drinks I have tipped the scale at 291lbs. From the standpoint of being "lighter on my feet" I have the goal of staying under 290. So I will button things up from a diet standpoint.
2. I get to the gym and Bert says -
"Good your here. Dad is going to try to certify with the #3 again today.
Richard officially certified (with the credit card distance) on the #3 COC on Thursday, November 9th. The fact that he closed it was not the impressive part. He held it about 15 seconds. (Making sure everyone got a nice close look)
Then, after some celebration, he closed and held it again, quite easily I might add. It seems that the #3.5 is not that far into the future.
3. The workout. I have named this workout "The Cybernetic Destruction Workout" Pretty much because I predicted that I would be recovered and prepared to do well today. I was, and The Cybernetic Cannon was defeated. Cyborg worked out earlier today. So he was not with us.
We warmed up with the globe trotters.
1. Non Rotating Fat Bar Sumo Deadlift - This was the first time any of us did the sumo stance in a very long time. So interesting stuff. I worked up to 495lbs. That felt pretty good. I forgot how smooth the sumo stance is for me.
I decided to do some rep at 295lbs. Some reps turned into 1 sets of 25 reps. That was fun.
Super-Set
2. Low Incline Press w/ Wavy Bar - Worked up to 355lbs on this.
Then The Cannon said that was the gym record on the regular incline. So -
3. Incline w/ Wavy Bar - fast warm-up to 355lbs. I will hold that record until Cyborg breaks it, while warming up, with reps.
4. DB Bench Press - Used the single-single-double style for sets of 10 or so. 100lbs.
Super-Set
5. Shrugger Unit - Sets of 10 - 15, moving from shrugs to getting on toes shrugging exercise.
6. Softball Lat Pull-Down - 4 sets 10 reps. I rotated the grip on the ball.
7. Triceps Press-Downs - Using the softball grip as well. This was really cool, and allowed for some forearm work as well.
8. Fat Bar Reverse Curls - 3 sets 10 reps. 75lbs.
PWO - The Usual
Gym Conversation -
1. Women of the world, if you have a boyfriend of husband who is a hardcore-worker-outer-dude. DO NOT HASSLE HIM ABOUT IT. Do not try to keep him from training at his training times with his training partners. You are only building up and wall of resentment and hate, that will blow up in your face.
When we consider that the above has to do with working out, seriously, get over it.
2. I get to the gym and Bert says -
"Good your here. Dad is going to try to certify with the #3 again today.
Richard officially certified (with the credit card distance) on the #3 COC on Thursday, November 9th. The fact that he closed it was not the impressive part. He held it about 15 seconds. (Making sure everyone got a nice close look
)Then, after some celebration, he closed and held it again, quite easily I might add. It seems that the #3.5 is not that far into the future.
3. The workout. I have named this workout "The Cybernetic Destruction Workout" Pretty much because I predicted that I would be recovered and prepared to do well today. I was, and The Cybernetic Cannon was defeated. Cyborg worked out earlier today. So he was not with us.
We warmed up with the globe trotters.
1. Non Rotating Fat Bar Sumo Deadlift - This was the first time any of us did the sumo stance in a very long time. So interesting stuff. I worked up to 495lbs. That felt pretty good. I forgot how smooth the sumo stance is for me.
I decided to do some rep at 295lbs. Some reps turned into 1 sets of 25 reps. That was fun.
Super-Set
2. Low Incline Press w/ Wavy Bar - Worked up to 355lbs on this.
Then The Cannon said that was the gym record on the regular incline. So -
3. Incline w/ Wavy Bar - fast warm-up to 355lbs. I will hold that record until Cyborg breaks it, while warming up, with reps.
4. DB Bench Press - Used the single-single-double style for sets of 10 or so. 100lbs.
Super-Set
5. Shrugger Unit - Sets of 10 - 15, moving from shrugs to getting on toes shrugging exercise.
6. Softball Lat Pull-Down - 4 sets 10 reps. I rotated the grip on the ball.
7. Triceps Press-Downs - Using the softball grip as well. This was really cool, and allowed for some forearm work as well.
8. Fat Bar Reverse Curls - 3 sets 10 reps. 75lbs.
PWO - The Usual
Gym Conversation -
1. Women of the world, if you have a boyfriend of husband who is a hardcore-worker-outer-dude. DO NOT HASSLE HIM ABOUT IT. Do not try to keep him from training at his training times with his training partners. You are only building up and wall of resentment and hate, that will blow up in your face.
When we consider that the above has to do with working out, seriously, get over it.
Dude, you are super human, LOL. Great insight and thoughts on the "Dont hassle the hardcore-worker-outer-dude" segment of your post.....LOL.
Keep on rocken, goergen1
Chillen
Thanks Chillen Man
It was Cyborg and me today. I must have caught a bug on the plane back from Puerto Rico. I am definitely not 100%
Still did some training though, not as much as usual though.
1. Globe Trotters
2. Reverse Hyper - 150lbs 3 sets 10 reps
3. Hanging Leg Raise - 3 sets 10 reps
4. Neck Attack - 4 way, 3 sets 10 reps each. I used the green band on the first set and the green and a mini on the next 2 sets.
5. Ball Step-Ups - 4 sets 5 reps each leg. 60lb ball.
6. Kettle bell Swings - 50lbs, 2 sets 10 reps.
7. Kettle Bell Snatch - 35lbs. 3 sets 8 reps.
PWO - the shake, no attack, my throat is sore and that burns a little much. I also had some B12 and electrolites.
This was a pretty good workout given the circumstances. I feel better now, the exercise broke up some of the junk in my head and I am breathing a lot better.
Gym Conversation -
1. We really need to start using the Tendo to start tracking workout preparedness. That is the plan for the future.
2. Cyborg is going to Nationals Strongman in Vegas next weekend. We are all pulling for him to make a spectacular showing.
Thoughts -
The Cybernetic Cannon was in the gym today. He did not train. He was still in his pajamas. I am pretty sure that after his being dominated on Thursday he has been spending most of his time cowering under a blanket...... I bet the blanket is pink too.
As it is, as long as we are gym training I really need to run up the score anyhow. Once we start throwing again I will really need to be on my game to win any points.
It was Cyborg and me today. I must have caught a bug on the plane back from Puerto Rico. I am definitely not 100%
Still did some training though, not as much as usual though.
1. Globe Trotters
2. Reverse Hyper - 150lbs 3 sets 10 reps
3. Hanging Leg Raise - 3 sets 10 reps
4. Neck Attack - 4 way, 3 sets 10 reps each. I used the green band on the first set and the green and a mini on the next 2 sets.
5. Ball Step-Ups - 4 sets 5 reps each leg. 60lb ball.
6. Kettle bell Swings - 50lbs, 2 sets 10 reps.
7. Kettle Bell Snatch - 35lbs. 3 sets 8 reps.
PWO - the shake, no attack, my throat is sore and that burns a little much. I also had some B12 and electrolites.
This was a pretty good workout given the circumstances. I feel better now, the exercise broke up some of the junk in my head and I am breathing a lot better.
Gym Conversation -
1. We really need to start using the Tendo to start tracking workout preparedness. That is the plan for the future.
2. Cyborg is going to Nationals Strongman in Vegas next weekend. We are all pulling for him to make a spectacular showing.
Thoughts -
The Cybernetic Cannon was in the gym today. He did not train. He was still in his pajamas. I am pretty sure that after his being dominated on Thursday he has been spending most of his time cowering under a blanket...... I bet the blanket is pink too.
As it is, as long as we are gym training I really need to run up the score anyhow. Once we start throwing again I will really need to be on my game to win any points.
Amen brotha!
I am glad everyone likes my message to the ladies. 
The workout today took a much different turn. We are running various tests in order to find out what aspects of training need to be addressed. Todays tests had to do with maximum power output in different training scenarios. You will see what I mean.
1. Globe Trotters - We did these out in the field, much more space and farther throws.
2. Overhead Shot Heaves - I got 40' 5" This was not bad. 40 feet is about my best. (when training throwing, which I have not been doing much of) So I am pretty happy to hit my limit even though this type of skill was not being trained.
3. Standing Broad Jump - I hit 7' again, not bad for a mid-280's guy. I have some improvement to make here.
4. Standing Triple Jump - 20' 4" is what I hit on this one. Again, not bad for never having done this.
5. Tendo Tested Med Ball Throws - We attached the Tendo to our wrist and threw 3 trys at 20lb, 40lb, 60lb, 80lb, 100lb, and 20lb again. This was interesting. Absolute power increased for both the Cannon and I as we increased in weight. We were looking for a point where power would drop off. We need heavier med balls.
I threw a 7% higher power output the second time around with the 20lb. I thought this was interesting. Apparently using the heavier weight increased my nervous system activity. Pretty cool. This is a concept I should work into my power training.
The Cannon won the above 4 "events." So he gets 4 points.
6. Speed Bench Press - Since we did not find a point where power dropped off on the med ball throws we moved onto the bench press. We used the Tendo here as well to measure power. We did sets of three, with a separation between the reps. We added 20lbs per set. And kept increasing, with the goal of finding when absolute power started dropping.
My power output is pretty good under a heavier load. I hit 100 watts at 100kg. I would have most likely kept increasing power as we increased the weight. This is a dodgy exercise for me though, I tend to get shoulder issues if I use too much volume. So I cut it off.
7. Shrugs - 1 set 60 reps
I won the above 2 "events."
8. Back Extension / Reverse Fly - couple sets 10 reps.
PWO - The Usual
Thoughts -
Todays testing really got me thinking about the relationship (and difference) between speed-strength and strength-speed. I have pretty good strength-speed. (a situation where weight is the "more important" factor, over speed) When I was competing in strongman I moved 400lbs faster than 135lbs.
The snafu is that strength-speed does not carry over into speed-strength (a situation where speed is the "more important" factor over load) This means I am going to have to look a little harder at my training, if I am going to be a decent thrower. Example -
The Cybernetic Cannon threw higher power outputs than me in all of the medicine ball throws. I thought I would take him when we got to the 80lb and 100lb med balls. This was not the case though. I was still unable to recruit muscle fast enough, even at a seemingly higher load, against someone I am a bit stronger than.
So perhaps speed-strength is significant to higher weight than I initially thought.
I was more powerful on the bench press when we got to heavier weights. (specifically when we got over 200lbs) The issue is that non of the implements in highland games weigh over 200lbs. So I am at a disadvantage when it comes to speed-strength.
These are my thoughts for now. I would be interested to hear others thoughts on my current situation. I am thinking about changing the way I think about power training in general.
THE SCORE -
The Internet Surgeon - 10
The Cybernetic Cannon - 8
This NEMESISING is going to get interesting. Right now we each have a "kryptonite" so to speak. As out training evolves over time, our weaknesses will be fewer and fewer. This will be real interesting after the next year.
The workout today took a much different turn. We are running various tests in order to find out what aspects of training need to be addressed. Todays tests had to do with maximum power output in different training scenarios. You will see what I mean.
1. Globe Trotters - We did these out in the field, much more space and farther throws.
2. Overhead Shot Heaves - I got 40' 5" This was not bad. 40 feet is about my best. (when training throwing, which I have not been doing much of) So I am pretty happy to hit my limit even though this type of skill was not being trained.
3. Standing Broad Jump - I hit 7' again, not bad for a mid-280's guy. I have some improvement to make here.
4. Standing Triple Jump - 20' 4" is what I hit on this one. Again, not bad for never having done this.
5. Tendo Tested Med Ball Throws - We attached the Tendo to our wrist and threw 3 trys at 20lb, 40lb, 60lb, 80lb, 100lb, and 20lb again. This was interesting. Absolute power increased for both the Cannon and I as we increased in weight. We were looking for a point where power would drop off. We need heavier med balls.
I threw a 7% higher power output the second time around with the 20lb. I thought this was interesting. Apparently using the heavier weight increased my nervous system activity. Pretty cool. This is a concept I should work into my power training.
The Cannon won the above 4 "events." So he gets 4 points.
6. Speed Bench Press - Since we did not find a point where power dropped off on the med ball throws we moved onto the bench press. We used the Tendo here as well to measure power. We did sets of three, with a separation between the reps. We added 20lbs per set. And kept increasing, with the goal of finding when absolute power started dropping.
My power output is pretty good under a heavier load. I hit 100 watts at 100kg. I would have most likely kept increasing power as we increased the weight. This is a dodgy exercise for me though, I tend to get shoulder issues if I use too much volume. So I cut it off.
7. Shrugs - 1 set 60 reps
I won the above 2 "events."
8. Back Extension / Reverse Fly - couple sets 10 reps.
PWO - The Usual
Thoughts -
Todays testing really got me thinking about the relationship (and difference) between speed-strength and strength-speed. I have pretty good strength-speed. (a situation where weight is the "more important" factor, over speed) When I was competing in strongman I moved 400lbs faster than 135lbs.
The snafu is that strength-speed does not carry over into speed-strength (a situation where speed is the "more important" factor over load) This means I am going to have to look a little harder at my training, if I am going to be a decent thrower. Example -
The Cybernetic Cannon threw higher power outputs than me in all of the medicine ball throws. I thought I would take him when we got to the 80lb and 100lb med balls. This was not the case though. I was still unable to recruit muscle fast enough, even at a seemingly higher load, against someone I am a bit stronger than.
So perhaps speed-strength is significant to higher weight than I initially thought.
I was more powerful on the bench press when we got to heavier weights. (specifically when we got over 200lbs) The issue is that non of the implements in highland games weigh over 200lbs. So I am at a disadvantage when it comes to speed-strength.
These are my thoughts for now. I would be interested to hear others thoughts on my current situation. I am thinking about changing the way I think about power training in general.
THE SCORE -
The Internet Surgeon - 10
The Cybernetic Cannon - 8
This NEMESISING is going to get interesting. Right now we each have a "kryptonite" so to speak. As out training evolves over time, our weaknesses will be fewer and fewer. This will be real interesting after the next year.
Last edited:
Thanks for the great feedback everyone. That is awesome.
Today we did some more power testing.
1. Snatch Test - Using 50kg. My average power output was about 200watts higher than the last time I preformed this test. That is good.
2. Squat Jump Test - Bert is jealous and angry that I am still winning the war. (and that I am cooler and more attractive than he is) So after I did my first test of squat jumps, he deleted my results.
I am a gamer, so I did all 8 reps (instead of the usual 4) And had nary a drop-off on the second 4 reps that one would expect.
I produced 150 watts average higher on this test than the last time I did it.
Test time was over for me. Bert did the push-up test. I did not. I am leary of the ol' shoulders with too much explosive pressing movements.
3. Rope Jumping Pull-Ups - 4 sets 6 reps.
4. Cheat Curls - 5 sets 6 reps. Worked up to 175lbs.
5. Safety Bar Squats - Worked up to 33olbs for 5 reps.
PWO - The Usual
Thoughts -
I am still sick. I am surprised that it is lasting this long. It is effecting my workouts. So that is uncool. I have noticed this.
Every time I go on vacation or take some time off I com back thinking I will light up the workouts and do awesome. Every time the opposite is true. Sometimes I get sick (like now) sometimes I just come back in bad shape and have to spend a month catching up to the pre-vacation condition I was in. One time, my wife and I went on a cruise for 5 days, when we got home my squat had gone down 150lbs.
I have not quite figured out why this happens. I have a theory though......
I adapt quickly to workouts and recover fairly fast between workouts. I think that this means that I adapt just as quickly to nothing. Meaning even short periods of off time and I have undesired effects. In the past I have found that I can take up to three days off, any more than that and it is detrimental to my performance.
Also -
I have decided not to keep score on this day. We both were not feeling well and we were not in the most competitive mood.
Today we did some more power testing.
1. Snatch Test - Using 50kg. My average power output was about 200watts higher than the last time I preformed this test. That is good.
2. Squat Jump Test - Bert is jealous and angry that I am still winning the war. (and that I am cooler and more attractive than he is) So after I did my first test of squat jumps, he deleted my results.
I am a gamer, so I did all 8 reps (instead of the usual 4) And had nary a drop-off on the second 4 reps that one would expect.
I produced 150 watts average higher on this test than the last time I did it.
Test time was over for me. Bert did the push-up test. I did not. I am leary of the ol' shoulders with too much explosive pressing movements.
3. Rope Jumping Pull-Ups - 4 sets 6 reps.
4. Cheat Curls - 5 sets 6 reps. Worked up to 175lbs.
5. Safety Bar Squats - Worked up to 33olbs for 5 reps.
PWO - The Usual
Thoughts -
I am still sick. I am surprised that it is lasting this long. It is effecting my workouts. So that is uncool. I have noticed this.
Every time I go on vacation or take some time off I com back thinking I will light up the workouts and do awesome. Every time the opposite is true. Sometimes I get sick (like now) sometimes I just come back in bad shape and have to spend a month catching up to the pre-vacation condition I was in. One time, my wife and I went on a cruise for 5 days, when we got home my squat had gone down 150lbs.
I have not quite figured out why this happens. I have a theory though......
I adapt quickly to workouts and recover fairly fast between workouts. I think that this means that I adapt just as quickly to nothing. Meaning even short periods of off time and I have undesired effects. In the past I have found that I can take up to three days off, any more than that and it is detrimental to my performance.
Also -
I have decided not to keep score on this day. We both were not feeling well and we were not in the most competitive mood.
You lost then?
:yelrotflmao:
No. We were too lazy to change weights or anything, so we did the same on everything.
We decided not to score the tests because they are not training, they are used to set up what we will do to get better, and the results mean different things for each of us so they are not comparable.
jupp.. he definitely lost
You sick, G? I'm comming down with something too. Think I got a slight fever today, nothing much, but I didn't train yesterday and probably won't today either. If I'm just got a runny nose and sneeze a bit, I usually hit the gym, but I've noticed that once the fever is there, it just becomes counterproductive (for me atleast) as it takes longer to recover from both training and the illness.
I think it will pass pretty soon though, winter just came here, there's snow and it's cold
I was. Caught something on the plane ride home from vacation. I am pretty much better now. Will be rock and roll by the next workout.
I like to do some lighter workouts when I am sick. It seems to help me recover faster. As long as I do not "cross the line" and train too hard.
Yesterdays workout.
I am feeling a lot better now. I still took a lighter day today.
1. Dynamic Flex
2. Med Ball Warm Up
3. Bed Ball Shot Throws - Practicing getting my legs ahead of my body and using more than my arms to throw.
4. DB Cuba Press - 3 sets 10 reps 15lbs
Super-Set
5. DB Overhead Good Mornings - 3 sets 10 reps 15lbs
6. Lots of band stretching - Hamstrings, quads, shoulders, back, lats, you name it.
7. Foam Roll - lats, back
8. The Stick - IT bands, calves
9. Calf Stretch
PWO - The usual
I will be recovered and ready to rock next week.
One of my training partners, Cyborg, is competing in the NASS Nationals in Las Vegas today. I hope he is doing very well. We are pulling for the win. The winner gets his pro card. That would be awesome.
I'm getting better too. Hit the gym today, didn't follow all of it through. worked up to a single for 167.5 on DLs. It was hard, I haven't gotten stronger. Then I tried a set of Dls off a box, then a set of RDLs got 120kg x5 for both (pretty easy for the DLs). I'm gonna start doing DLs less often and rather throw in some different stuff.
Question on the DLs off a box though. I really didn't like them. And to my surprise they were nothing like a deadlift at all, completely different movement (atleast for me) I had to lean alot more forward, the bar didn't scrape along my shins like in a normal DL. It was weird.. Is it suppose to be like that?
Question on the DLs off a box though. I really didn't like them. And to my surprise they were nothing like a deadlift at all, completely different movement (atleast for me) I had to lean alot more forward, the bar didn't scrape along my shins like in a normal DL. It was weird.. Is it suppose to be like that?
Today was a pretty good training day.
1. We started with the Globe Trotters "Under the Lights" (read, under a light in the parking lot) That was pretty cool.
Even though my NEMESIS "accidentally" threw the ball at the street into oncoming traffic when he threw it "to" me.
This was quite an amateur attempt on my life and was rendered pointless due to my catlike reflexes and cunning.
2. Reverse Hyper / Hanging Leg Raise / Hammer Winders - Rev Hyp 140lbs 3 sets of each.
3. 50kg Squat Jump Test - This went really well. I rated at 119% compared to my previous best. Yea. I am turning into super explosive guy.
4. We then did grip stuff. Played with the inch dumbbell. (I hate to admit this but Bert had a very nice lift with it up to mid thigh. This was higher than I lifted it) Of course Richard picked it up and held it..... for a while.
5. Vertimax - A few sets. I practiced some better jumping technique and had one of the best jumping sessions I have had on the Vertimax.
6. 50kg Squat Jump Test - We wanted to see if I would be better here after the vertimax. I matched my best jumps from the beginning.
7. Parallel Box Squat - This was really good. I was not mentally motivated at all. I worked up to 645lbs. This is up from the last time I did the box squat (575lbs) So that was pretty good. I think I have close to 700 in me on a day when I am highly mentally motivated.
8. Heart paddles Lat Pull-Downs - 4 sets or so. Different grips. Then 3 sets at 170lbs with the easiest grip.
9. Abs Thingy - some sets
PWO - the usual
This workout turned out pretty great considering it was pretty low key. (from a mental intensity standpoint) I am very happy with the squat and I am very happy with my increasing ability to display power.
1. We started with the Globe Trotters "Under the Lights" (read, under a light in the parking lot) That was pretty cool.
Even though my NEMESIS "accidentally" threw the ball at the street into oncoming traffic when he threw it "to" me.
This was quite an amateur attempt on my life and was rendered pointless due to my catlike reflexes and cunning.
2. Reverse Hyper / Hanging Leg Raise / Hammer Winders - Rev Hyp 140lbs 3 sets of each.
3. 50kg Squat Jump Test - This went really well. I rated at 119% compared to my previous best. Yea. I am turning into super explosive guy.
4. We then did grip stuff. Played with the inch dumbbell. (I hate to admit this but Bert had a very nice lift with it up to mid thigh. This was higher than I lifted it
) Of course Richard picked it up and held it..... for a while.5. Vertimax - A few sets. I practiced some better jumping technique and had one of the best jumping sessions I have had on the Vertimax.
6. 50kg Squat Jump Test - We wanted to see if I would be better here after the vertimax. I matched my best jumps from the beginning.
7. Parallel Box Squat - This was really good. I was not mentally motivated at all. I worked up to 645lbs. This is up from the last time I did the box squat (575lbs) So that was pretty good. I think I have close to 700 in me on a day when I am highly mentally motivated.
8. Heart paddles Lat Pull-Downs - 4 sets or so. Different grips. Then 3 sets at 170lbs with the easiest grip.
9. Abs Thingy - some sets
PWO - the usual
This workout turned out pretty great considering it was pretty low key. (from a mental intensity standpoint) I am very happy with the squat and I am very happy with my increasing ability to display power.
Your nemesis tried to kill you with traffic? I though that when you guys had it in for each other you would slap each other in the face with a white glove, say "I Challenge you to a duel, kind sir!" Go home, put on your D&D armours, and meet back in the parking lot in 15 minnutes.
Nice squat BTW! You'll get 700 soon. Not being mentally worked up for a squat definitely takes some pounds off what you can do.
Nice squat BTW! You'll get 700 soon. Not being mentally worked up for a squat definitely takes some pounds off what you can do.