Training Log - Inspired by Evo

The start of my new plan has me training 6 days per week. I will be keeping the 3 lifting days with The Trilogy. Which are -

2. Lower Body Push / Upper Body Pull
4. Lower Body Pull / Upper Body Push
6. Athletic Day / Weakness Training

My other days will all be similar

1,3,5. Throwing Drills / Speed and Mobility Training / Posterior Chain / Abs

All that being said, here is the workout from today.

1. Dynamic Flex

2. 22lb D-Ball throws -
2.1. Overhead Heaves
2.2 Shoulder Rotation Throw - Practiced power through with my hips.

3. Med Ball Weight Drill - Did this drill using the med ball with a handle. Practiced getting the weight in front of me using my hips and legs. I released the ball into the wall.

Then I started adding in a one turn into the throw. This felt really good.

4. KB Turns - Weight turns using a 45lb KB. I did some 1 turns. Then practiced 2 turns. This also felt really good. I really feel like I have a lot more power coming out of the 2nd turn. :D

5. GHR - 3 sets 8 reps

6. GHR Stretch Sit-Ups - 3 sets 10 reps. I really arched back on these to get a stretch out of my abs and hip flexors. I need to work on getting more mobility in my torso.

7. Reverse Hypers - 3 sets 10 reps. 230lbs.

PWO - The Usual

Thoughts -

This was a really good day. I felt good and I really can tell my movement is getting better.
 
KB turns, what's this? can it be done with dbs too?
 
Sucking at Everything

You will see me and my training partner Bert doing them. Bert explains the hows and whys. I don't think a DB would work very well as DB's are wide and clunky.

Speaking of training partners, people I work with, friends of mine, and random passers by. All of them decided to let me know that I suck at everything, all in one day.

Today I was referred to as -

1. Not powerful
2. Not coordinated
3. Having a crappy press
4. Having a crappy grip
5. Being short
6. Looking like a turtle
7. Not caring what I look like
8. A girl
9. And some bunch of other stuff that has escaped my mind

Thanks everyone. :mad: :D :D :D

On to the workout.

We are moving our separate ways when it comes to training right now since we all have different weaknesses. We are still training at the same time, just not doing the same workout.

1. Dynamic Flex

2. Hammer Winders

3. Vertimax - 1 cord. 6 sets of 4 vertical jumps. 4 sets of 4 each side rotational jumps.

4. Hurricane Bulgarian Squat - some bunch of sets. Topping out at 5 reps on each leg with 320lbs.

5. Fat Rotating Handle Parallel Pull-Ups - 6 sets 3 reps

6. Parallel Lat Pull - 3 sets 10 reps. 150lbs, 180lbs, 200lbs.

7. Inch DB Holds

8. Monster Bell Holds - 100lbs

9. COC - I started some crushing strength. That is good.

10. GHR - 1 minute set. About 20 reps.

11. Reverse Hyper - 3 sets 10 reps. 230lbs

12. Land Mine Rotations - 3 sets 10 reps each side. 25lbs.

13. Shrugs - 3 sets 20 reps. Whatever weight.

14. Round Back DB Stretching Row - 3 sets 10 reps. 20lbs.

15. Crunches - 3 sets of 15 to get my back back to feeling normal.

PWO - The Usual

Thoughts -

Grip Training was interesting. I took a week off from training grip. So everything got worse. This re-affirms my belief that everything needs to be trained a few times each week for me to keep making progress.

I am going to keep toggling with my workout to get things where they should be. Since I am training 6 days again it is a lot easier to get everything done that needs to be done.

I feel great things coming this year.
 
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goergen1 said:
Today I was referred to as -

5. Being short
6. Looking like a turtle
7. Not caring what I look like
8. A girl
Click to expand...
I bet you weren't wearing your seksy yellow T-shirt when they said that! :D

I love the one armed OH lifts in video 3, I read that at the turn of the last century single armed weight lifting was in the Olympics, it's a shame they dropped it
 
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HHhmmmmm, I was wearing a black shirt. You might be on to something.

And yea, there used to be so many cool lifts in the Olympics. (and other competitions as well)

You will like this as you are from England and this is a European story.

Between the 1600's and late 1800's many different towns had a strongman. There were no strongman contests during this time. So they would put on shows for the public in their town.

If it was competition they were after, strongmen would travel to other towns and challenge the strongman there.

The competitions would range from lifting stones, sacks of flour, and crude barbells over their heads to wrestling, throwing events, breaking stones and boards.

Some would even lift chairs with spectators in them and lift them over their head.

That seems pretty cool. It would be fun traveling around, "I challenge you, HAHAHA!!!!"
 
goergen1 said:
HHhmmmmm, I was wearing a black shirt. You might be on to something.

And yea, there used to be so many cool lifts in the Olympics. (and other competitions as well)

You will like this as you are from England and this is a European story.

Between the 1600's and late 1800's many different towns had a strongman. There were no strongman contests during this time. So they would put on shows for the public in their town.

If it was competition they were after, strongmen would travel to other towns and challenge the strongman there.

The competitions would range from lifting stones, sacks of flour, and crude barbells over their heads to wrestling, throwing events, breaking stones and boards.

Some would even lift chairs with spectators in them and lift them over their head.

That seems pretty cool. It would be fun traveling around, "I challenge you, HAHAHA!!!!"
Click to expand...

Do you think they slapped their oponents in the face with a white silk glove saying "I challenge you do a djuel" in their best BBC English? :D:D :p :p
 
I'll need a few more Big Macs before I'll be able to match up to you!! :D

When I hit 300lbs I'll fly over and challenge you, deal?
 
Take it Up A Notch

Getting some more work done today. This was not a huge workout by any stretch of the imagination, but important things for me to do.

1. Dynamic Flex

2. Hippy-Hopps - Broad Jumps, Skips, Bounds, Hops.

3. 22lb D-Ball Skip Throws - These went pretty good. I really feel I am using my hips better and I am getting a lot of force through my middle.

4. GHR - 3 sets 5 reps.

5. Straight Leg Raise - 3 sets 10 reps.

6. External Rotations - 3 sets 10 reps. 15lbs.

7. Reverse Hypers - 3 sets 10 reps. 140lbs.

PWO - The Usual

Thoughts - I feel a lot better not that I am training more days. I am more into it mentally. I feel like I am tying up all the loose ends. I really feel that I am about to make some great progress in a lot of areas.

I have also decided to re-tool the layout of my program. Things will look like this -

STARTING NEXT MONDAY -

Monday - Lower Body Push. I will alternate starting with a power exercise and starting with a heavy exercise. I will go back to using the Tendo to measure power output on this day in order to tune into how my body is adapting.

Tuesday / Friday - Upper Body Day. I have really felt I needed some more time to focus on various upper body things. These days will have my power and heavy exercises alternating. Again, using the Tendo to really dial things in.

Thursday - Lower Body Pull. Again I will alternate heavy and power starting exercises. I will be using the Tendo here as well.

Wednesday / Saturday - Throwing days. I need days where I am throwing and throwing only. It is important that I have these days and do not have to worry about doing a whole workout after throwing.

Additional info on the program.

1. I will be throwing and / or doing throwing drills on all days on top of Wed and Sat. This will work better for me since my lifting workouts will be shorter because I will not be doing both upper and lower body in the same day. So I can have the time to focus on throwing and lifting in the same day, without leaving important aspects of training out.

2. Warm-Ups will still be made up of footwork, basic power exercises, and throwing drills. This is not going to change.

Feedback is welcome. Fresh ideas are always a good thing.
 
It was Cyborg and I today, and we got to rockin.

1. Dynamic Flex

2. Agility Ladder

We did the first two things with a group of the Athletes Arena athletes. Yea. They were really good at that stuff. Us, not so much.:D

3. Reverse Hyper - 2 sets 10 reps. 230lbs.

4. Neck Attack - 2 sets 10 reps each way. Green Band.

5. Band Rotations - 2 sets 10 reps. Green Band.

6. Log Press - Worked 3 reps up to 276. This felt really good. I am getting some of my technique back on this lift.
Super-Set
7. Hang Snatch - Sets of 3. 135lbs. Did 3 reps between every set of log press. So 6 sets or so.

8. COC Grip Work - Um, I am not good at this.

9. Shrugs - 2 sets 10 reps. Some weight.

10. GHR - 2 sets 10 reps.

PWO - The Usual

Thoughts -

This went pretty good. I am excited to start breaking things up a little bit next week.
 
captains of crush I think..
captain_of_crush_b.jpg
 
^^^^^^ You got it.

We are all training so that everyone involved with the business has certified in the #3.

The #3 takes 280lbs of grip force to close. :cool:
 
Um, I Don't Know

No Cybernetic Cannon, No Cyborg. But Tex, RJ and I got after it.

I was not feeling up to par this morning. Felt like I had a cold or something. Once we got to workin' out I felt great. So....... Here's to the healing powers of workin' out.

1. Globe Trotters

2. Dynamic Flex

3. Agility Ladder

4. Stone Poppers and Sprints - 3 sets 5 reps. 230lb stone, 30 yard run.

5. Arm Over Arm Sled Drag and Sled Drag - Drug the sled arm over arm the length of the fat rope. Then got up and drug the sled back to the starting position. The sled weight was 265lbs. We were pulling up-hill.

6. Tire Flip - 700lb tire. Tex and I took turns flipping. Down the hill and back up. It was about 20 flips each.

7. Band Hamstring and quad stretch.

PWO - The Usual

Thoughts -

I feel really good after this workout. Everything went very well and I feel a lot better than I did this morning.
 
I have been under the weather since Sunday. I did not train on Monday. Today I took light.

1. Run, warm-up stuff

2. Hammer winders - 22lb Scottish hammer

3. Hammer Throws - 22lb hammer. This is getting better. My winding is better. I hit a bunch of throws at 55+ feet. Which is good for putting in about 70% effort. I threw until the hammer broke.

Hammers break a lot. I think it is how I am going to judge volume from now on. Throw till hammer breaks, that must be enough work. :D

4. PUD Throw - this was good. I forget how heavy this one is. It is less than the other one we have, that is for sure. Some bunch of throws. Getting to 33 feet or so. Again, not bad for the "I don't feel good" effort.

5. Overhead Press - at this point I was really feeling that I am sick. 2 sets 10 reps. 135lbs.

6. Bench Press - 2 sets 10 reps. 135lbs.

7. Bent Row - 2 sets 10 reps. 135lbs.

PWO - The Usual. Went to bed at 9:00pm.

Thoughts -

Nothing is more frustrating than being ill. Training takes a dive. I have to see my training partners doing super awesome stuff. Very angering.

I am focusing on recovering. I really want to be able to get after it on Thursday.
 
Yea, I usually do train no matter what. (not saying I get all hardcore when I am ill, but I usually train)

Monday was an unusual 10 hour work day and it did not work out.

I should have trained. I am a loser. :(
 
Feel better, dude!
 
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