Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Today was the last workout until the Thursday after Christmas. It was pretty good. There were some ups and downs. We are going to look at what we are doing moving into the new year. Throwing will start up again and that will change things.
1. Dynamic Flex
2. Circuit
Agility Ladder
Sledge Hammer Swings
Kettle Bell Swings
4 or 5 X through
3. Hammer Winders - Some bunch of sets with 16lb hammer. This was by far me best day with this exercise. I really feel this is coming along.
4. Push Press Max - got 275lbs. 300 was close, but I did not get it. This was doing with the bar in front and I have some things to address. First, I do not take advantage of my leg drive. I do not have good flow from the leg drive into the press. Second, my shoulders are tight, so the bar is not sitting on my chest and shoulders, I lose a lot of leg drive because my arms are "floating"
These are things I will be addressing more in the future. I was VERY not happy with the crappyness of this lift.
5. Strict OHP - 135 X 5, 185X5, 225 X 3
6. Bench Press - Did sets of three up to 365lbs. Took a single at 405lbs. This went up pretty smooth and easy. Which is good since I have not been training triceps much.
Thoughts -
Over all, since the TOT has been training together, I am in the best shape I have been in, I am more athletic than I have ever been. Both of these things are a good thing.
I really need to focus more on power and athleticism, it is my weak area, if I want to be a quality thrower, I will have to work on this.
We will be discussing our plan of attack for the new year in the next week or so. More than likely we will be training at the same time, but doing different exercises, since we have different weak areas, and different sports we are training for as well.
We have a VERY good base to build off of.
1. Dynamic Flex
2. Circuit
Agility Ladder
Sledge Hammer Swings
Kettle Bell Swings
4 or 5 X through
3. Hammer Winders - Some bunch of sets with 16lb hammer. This was by far me best day with this exercise. I really feel this is coming along.
4. Push Press Max - got 275lbs. 300 was close, but I did not get it. This was doing with the bar in front and I have some things to address. First, I do not take advantage of my leg drive. I do not have good flow from the leg drive into the press. Second, my shoulders are tight, so the bar is not sitting on my chest and shoulders, I lose a lot of leg drive because my arms are "floating"
These are things I will be addressing more in the future. I was VERY not happy with the crappyness of this lift.
5. Strict OHP - 135 X 5, 185X5, 225 X 3
6. Bench Press - Did sets of three up to 365lbs. Took a single at 405lbs. This went up pretty smooth and easy. Which is good since I have not been training triceps much.
Thoughts -
Over all, since the TOT has been training together, I am in the best shape I have been in, I am more athletic than I have ever been. Both of these things are a good thing.
I really need to focus more on power and athleticism, it is my weak area, if I want to be a quality thrower, I will have to work on this.
We will be discussing our plan of attack for the new year in the next week or so. More than likely we will be training at the same time, but doing different exercises, since we have different weak areas, and different sports we are training for as well.
We have a VERY good base to build off of.
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That would be awesome. I fixed the typo. I meant 405. The Wookie Workout
I know, Ima weak bastard. We are working on it though.
We are back from "Christmas Break" and everything seems to be hitting on all cylinders.
We went with the Rambo style headbands today..... With an 80's flair. We each had a different headband, one was Easy Riders, one was Skid Row, and mine was Sex, Sex, and Rock & Roll. I have to say that I really likes this headband style and will be looking for other headbands that are like these.
PreWO - B12 with throw-up juice, electrolytes, animal pak
1. Agility Ladder
2. Dynamic Flex
3. Med Ball Shot Put Drills - These went really well. I am really starting to feel the separation between my hips and upper body. I really feel like my throwing is going to be a lot better this year.
4. Reverse Hypers - 3 sets 10 reps 190lbs.
5. Neck Attack - 3 sets 10 reps.
6. Band Rotations - 3 sets 10 reps each side. Green Band.
7. Tri-Plex Pulls - 9 sets of 3 working up to 345. This was the best pulling (read most explosive and great triple extension) that I have had since I started training again.
8. RDL - 1 set of 5 and 2 sets of 10 at 345lbs.
9. Viking Press on Hurricane - sets of 5. Worked up to 230lbs. We really focused on getting better transition from the leg drive to the press. Focusing on making the lift one fluid movement, instead of separating the "push" and "press"
On another note. We donned the ninja mask for a couple of sets. It was awesome and we looked just like real ninjas.
10. DB Bench Press - nothing crazy here. a few sets of 10 with the 100's. Getting some work done.
PWO - attack, kool-aid, muscle milk, glutamine
Thoughts - this was a pretty good workout. We will be meeting within the next week or so to set our goal s for the coming year. So we had a short talk about it to get out thoughts in the right place.
I know, Ima weak bastard. We are working on it though.
We are back from "Christmas Break" and everything seems to be hitting on all cylinders.
We went with the Rambo style headbands today..... With an 80's flair. We each had a different headband, one was Easy Riders, one was Skid Row, and mine was Sex, Sex, and Rock & Roll. I have to say that I really likes this headband style and will be looking for other headbands that are like these.
PreWO - B12 with throw-up juice, electrolytes, animal pak
1. Agility Ladder
2. Dynamic Flex
3. Med Ball Shot Put Drills - These went really well. I am really starting to feel the separation between my hips and upper body. I really feel like my throwing is going to be a lot better this year.
4. Reverse Hypers - 3 sets 10 reps 190lbs.
5. Neck Attack - 3 sets 10 reps.
6. Band Rotations - 3 sets 10 reps each side. Green Band.
7. Tri-Plex Pulls - 9 sets of 3 working up to 345. This was the best pulling (read most explosive and great triple extension) that I have had since I started training again.
8. RDL - 1 set of 5 and 2 sets of 10 at 345lbs.
9. Viking Press on Hurricane - sets of 5. Worked up to 230lbs. We really focused on getting better transition from the leg drive to the press. Focusing on making the lift one fluid movement, instead of separating the "push" and "press"
On another note. We donned the ninja mask for a couple of sets. It was awesome and we looked just like real ninjas.
10. DB Bench Press - nothing crazy here. a few sets of 10 with the 100's. Getting some work done.
PWO - attack, kool-aid, muscle milk, glutamine
Thoughts - this was a pretty good workout. We will be meeting within the next week or so to set our goal s for the coming year. So we had a short talk about it to get out thoughts in the right place.
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We did some interesting R&D today. We were talking about the most important abilities for an athlete. Those are -
Acceleration in the first .2 seconds and deceleration speed.
We were playing with the bands doing some overspeed training and overspeed deceleration training.
You can use the bands to increase the speed of eccentric movement, then explosively decelerate and stop the movement. This allows the athlete (us) to decelerate at speeds faster than gravity, once we add weight as well there is a huge power and nervous system training effect.
We also used the bands to start the momentum of a weight, then grabbed the weight and accelerated it even faster. This allows us to train for pushing against an already moving object. (as in the shot put, javelin, possibly the weight over bar as well)
I am sure I will have more on the subject after the workout on Saturday. We are going to do the overspeed deceleration squat. We will also be thinking about other applications for the concept.
Acceleration in the first .2 seconds and deceleration speed.
We were playing with the bands doing some overspeed training and overspeed deceleration training.
You can use the bands to increase the speed of eccentric movement, then explosively decelerate and stop the movement. This allows the athlete (us) to decelerate at speeds faster than gravity, once we add weight as well there is a huge power and nervous system training effect.
We also used the bands to start the momentum of a weight, then grabbed the weight and accelerated it even faster. This allows us to train for pushing against an already moving object. (as in the shot put, javelin, possibly the weight over bar as well)
I am sure I will have more on the subject after the workout on Saturday. We are going to do the overspeed deceleration squat. We will also be thinking about other applications for the concept.
Today was pretty fun. We went down town to USC to throw in the "Cock's Throwing Area"
1. Warming up.
2. Scottish Style Hammer throws with an Olympic Hammer - This was the best I have felt. I was getting consistent 80 feet at the end. That is really good.
Drove back to the gym to work out.
3. Band Deceleration Squat Jumps - I really like these. The band throws you down faster than gravity. Sticking it is pretty tough. The video will be out soon.
4. Rack Deadlifts - From just above the knee. worked up to a single at 730lbs.
5. Kipping Pull-Ups - This is another great exercise. Like an athletic pull-up. 4 sets 5 reps.
PWO - The usual
Thoughts -
The 80's style headband was great during the throwing. The "tails" flip around and stuff, that makes it pretty cool.
1. Warming up.
2. Scottish Style Hammer throws with an Olympic Hammer - This was the best I have felt. I was getting consistent 80 feet at the end. That is really good.
Drove back to the gym to work out.
3. Band Deceleration Squat Jumps - I really like these. The band throws you down faster than gravity. Sticking it is pretty tough. The video will be out soon.
4. Rack Deadlifts - From just above the knee. worked up to a single at 730lbs.
5. Kipping Pull-Ups - This is another great exercise. Like an athletic pull-up. 4 sets 5 reps.
PWO - The usual
Thoughts -
The 80's style headband was great during the throwing. The "tails" flip around and stuff, that makes it pretty cool.
Hit The Lights
We have been talking about goal setting. The meeting is on Saturday. This is when we will all bring our goals to a head and get some serous planning going on.
I will discuss more in the thoughts section at the end of this post.
Workout
1. Dynamic Flex
2. KB Weight spins and drills
3. Single Arm Snatch - Worked up to 155lbs for a rep with each hand.
4. Snatch - up to a few sets at 215lbs. 1 - 3 reps depending upon the set.
5. Standing Overhead Press - No leg drive. Worked up to 225lbs for a set of 4.
Here is where I had to call it a day. My wife is out of town and I needed to let the dog out.
Thoughts - I have a lot of thoughts today. (actually these thoughts have been manifesting since the beginning of the holidays) I will work through a few things I have realized in the past few months.
1. I don't know how people make it only training 3 days per week. In my mind it seems that something is always being neglected due to lack of time. So the total result, final goal, will be hard to reach. (I know there are people out there who respond well to the 3 days per week amount of training. I am just not one of them)
2. Regardless of the program or training plan, the most important thing is your training partners. The people who make you do things you do not want to do and whose minds are sharp and able to help spot weaknesses and needs that are required for the best results.
3. I have made good gains in certain areas in the past few months. I have also neglected many areas in the past few months. The one constant I have had throughout my training career is that I have always believed that all aspects of fitness and sport should be trained at all times. Sometimes some are trained less and others more, but they are still all trained all the time.
I have strayed from this idea, this has left me with some glaring weaknesses. Things that I have just not worked on. I now have the goal of being competitive in the highland games and there are a lot of things that need to be addressed.
These things are -
1. I am not an athlete, nor am I athletic in any way, shape, or form. Athleticism has been something that I have never really trained, being involved in strength sports, I have not trained many of the basic skills that lead to being more athletic.
That is my first goal for this year. Be an all around athlete. I have been really big and strong, I have been small, lean, and very fit. But I have never held the total package. This year I will become large, strong, explosive, fit, and athletic.
My training will be adjusted some because of this.
2. I need to train the little things on a daily basis. GPP, core, back, hamstrings, basic movement, quickness, and power drills are things that are needed for me to reach my goals.
3. Nutrition. I had my nutrition going well before Thanksgiving. I really got off track during the holidays. What I know is that I feel and train better when I have at least 3 servings of vegetables and 3 servings of fruit per day. I need protein with every meal. I need a vitamin in the morning and in the evening. I need basic supplements like glutamine and proteins to get everything I need in a day.
Nutrition is very important and has to be perfect. I do not have good genetics. I am not naturally strong and my body does not like to stay strong once I am there. So everything has to be done properly for the best results.
The above thoughts are what I will be basing my training on. I need to stay focused and not stray from methods that will keep me healthy and having progress.
I will begin by adopting a 6 day per week training schedule.
I will have the details after this weekend.
To those who have read through this, thank you.
We have been talking about goal setting. The meeting is on Saturday. This is when we will all bring our goals to a head and get some serous planning going on.
I will discuss more in the thoughts section at the end of this post.
Workout
1. Dynamic Flex
2. KB Weight spins and drills
3. Single Arm Snatch - Worked up to 155lbs for a rep with each hand.
4. Snatch - up to a few sets at 215lbs. 1 - 3 reps depending upon the set.
5. Standing Overhead Press - No leg drive. Worked up to 225lbs for a set of 4.
Here is where I had to call it a day. My wife is out of town and I needed to let the dog out.
Thoughts - I have a lot of thoughts today. (actually these thoughts have been manifesting since the beginning of the holidays) I will work through a few things I have realized in the past few months.
1. I don't know how people make it only training 3 days per week. In my mind it seems that something is always being neglected due to lack of time. So the total result, final goal, will be hard to reach. (I know there are people out there who respond well to the 3 days per week amount of training. I am just not one of them)
2. Regardless of the program or training plan, the most important thing is your training partners. The people who make you do things you do not want to do and whose minds are sharp and able to help spot weaknesses and needs that are required for the best results.
3. I have made good gains in certain areas in the past few months. I have also neglected many areas in the past few months. The one constant I have had throughout my training career is that I have always believed that all aspects of fitness and sport should be trained at all times. Sometimes some are trained less and others more, but they are still all trained all the time.
I have strayed from this idea, this has left me with some glaring weaknesses. Things that I have just not worked on. I now have the goal of being competitive in the highland games and there are a lot of things that need to be addressed.
These things are -
1. I am not an athlete, nor am I athletic in any way, shape, or form. Athleticism has been something that I have never really trained, being involved in strength sports, I have not trained many of the basic skills that lead to being more athletic.
That is my first goal for this year. Be an all around athlete. I have been really big and strong, I have been small, lean, and very fit. But I have never held the total package. This year I will become large, strong, explosive, fit, and athletic.
My training will be adjusted some because of this.
2. I need to train the little things on a daily basis. GPP, core, back, hamstrings, basic movement, quickness, and power drills are things that are needed for me to reach my goals.
3. Nutrition. I had my nutrition going well before Thanksgiving. I really got off track during the holidays. What I know is that I feel and train better when I have at least 3 servings of vegetables and 3 servings of fruit per day. I need protein with every meal. I need a vitamin in the morning and in the evening. I need basic supplements like glutamine and proteins to get everything I need in a day.
Nutrition is very important and has to be perfect. I do not have good genetics. I am not naturally strong and my body does not like to stay strong once I am there. So everything has to be done properly for the best results.
The above thoughts are what I will be basing my training on. I need to stay focused and not stray from methods that will keep me healthy and having progress.
I will begin by adopting a 6 day per week training schedule.
I will have the details after this weekend.
To those who have read through this, thank you.
Thanks Karky, I will have more details regarding the specifics of my plan after this weekend.
hhhhmmmmmm........ This is a really hard question. I am not entirely sure that all three things would be lifts. Maybe I will go through a few options and then decide.
Option 1 -
1. Truck Pull
2. Log Clean and Press
3. Squat. (do I have the option of squat variations)
Option 2 -
1. Stone Load
2. Log Clean and Press
3. Truck Pull
This is really hard, I guess I would go with option 2. That gives me power, strength, and conditioning. I like option one but I think the squat is very limited if it is going to be one of three lifts. Especially since we are talking about the rest of my life.
What would you choose CCR. Or Karky, or anyone else who reads this thread.
If you had to choose three exercises for the rest of your life, what would they be.
hhhhmmmmmm........ This is a really hard question. I am not entirely sure that all three things would be lifts. Maybe I will go through a few options and then decide.
Option 1 -
1. Truck Pull
2. Log Clean and Press
3. Squat. (do I have the option of squat variations)
Option 2 -
1. Stone Load
2. Log Clean and Press
3. Truck Pull
This is really hard, I guess I would go with option 2. That gives me power, strength, and conditioning. I like option one but I think the squat is very limited if it is going to be one of three lifts. Especially since we are talking about the rest of my life.
What would you choose CCR. Or Karky, or anyone else who reads this thread.
If you had to choose three exercises for the rest of your life, what would they be.
I only know my gym lifts so I'd stick with
1 Squat
2 Deadlift
3 Overhead press
I'm wondering if pulls ups might be better than overhead pressing but OH presses are fun and very cool and that's important too
I've heard lots of good things about pulling movements like the truck pull you mentioned, I think I'd have to stick with a sledge though
1 Squat
2 Deadlift
3 Overhead press
I'm wondering if pulls ups might be better than overhead pressing but OH presses are fun and very cool and that's important too
I've heard lots of good things about pulling movements like the truck pull you mentioned, I think I'd have to stick with a sledge though
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it's an impossible question, really
hmm..
1 Clean and jerk - it works pretty much the entire body and develops a lot of power.
2 Deadlift - more strenght than power, also it hits almost the entire body.
3 Maybe a squat variation.. I honestly have no idea
I was also thinking maybe sled drags for 3... but the problem is I haven't tried many of the cool exercises out there.. and I feel like I can't choose something I've never tried.
BTW G, check out the last 2 workouts in my log if you have the time; I need some input. There are some form vids there too and I'd love it if you could take a look at it!
hmm..
1 Clean and jerk - it works pretty much the entire body and develops a lot of power.
2 Deadlift - more strenght than power, also it hits almost the entire body.
3 Maybe a squat variation.. I honestly have no idea
I was also thinking maybe sled drags for 3... but the problem is I haven't tried many of the cool exercises out there.. and I feel like I can't choose something I've never tried.
BTW G, check out the last 2 workouts in my log if you have the time; I need some input. There are some form vids there too and I'd love it if you could take a look at it!
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it's an impossible question, really
That's the idea
It forces you to sacrifice some important things but also shows you how simple a FBW can be and still be effective
Throw it Away
Today was a long workout. We met at 9:00am. At 10:00am we did our goal setting for 2008. (we made a video so it will be up soon)
We started throwing at 11:00am
1. Overhead Shot Heaves - Lots of reps. I made a 7 foot PR by throwing 47.5 feet. I had 10 throws 45 feet +
2. Standing Shot - This was good. I hit a 5 foot PR on the 2nd throw at 35 feet. Then I had about 12 throws at 25 feet. Then I had 10 throws at 33 feet plus. So everything ended up good.
3. Scottish Throw with Olympic Hammer - PR here as well. 87.5 feet. That is 7 feet farther than last week. I will be interested to see how things go with the Scottish hammer.
This took us till about 2:00pm.
Lunch
Drove to the gym.
4. Reverse Hypers - Warm-Up with 230lbs.
5. Cheat Curls - What an awesome exercise. The Cannon and I both worked up to a single at 265lbs. Then I did a set of 10 at 185lbs.
6. Squats - Worked up to a VERY low motivation single at 500lbs. It was like. Dum-dee-doo, ok squat, Dum-dee-doo. Followed that up with a set of 10 at 225lbs.
PWO - The Usual
Thoughts - I am very happy with where my throws are going. I still have a lot to learn and a lot to improve. (of course that means that I will be getting a lot better)
Today was a long workout. We met at 9:00am. At 10:00am we did our goal setting for 2008. (we made a video so it will be up soon)
We started throwing at 11:00am
1. Overhead Shot Heaves - Lots of reps. I made a 7 foot PR by throwing 47.5 feet. I had 10 throws 45 feet +
2. Standing Shot - This was good. I hit a 5 foot PR on the 2nd throw at 35 feet. Then I had about 12 throws at 25 feet.
Then I had 10 throws at 33 feet plus. So everything ended up good. 3. Scottish Throw with Olympic Hammer - PR here as well. 87.5 feet. That is 7 feet farther than last week. I will be interested to see how things go with the Scottish hammer.
This took us till about 2:00pm.
Lunch
Drove to the gym.
4. Reverse Hypers - Warm-Up with 230lbs.
5. Cheat Curls - What an awesome exercise. The Cannon and I both worked up to a single at 265lbs. Then I did a set of 10 at 185lbs.
6. Squats - Worked up to a VERY low motivation single at 500lbs. It was like. Dum-dee-doo, ok squat, Dum-dee-doo. Followed that up with a set of 10 at 225lbs.
PWO - The Usual
Thoughts - I am very happy with where my throws are going. I still have a lot to learn and a lot to improve. (of course that means that I will be getting a lot better
)