Training Log - Inspired by Evo

Goergen your journal's always interesting reading. I've only just started doing deadlifts and seem to terminally have questions about form. It's also inspiring to see what real people can actually do - as a goal to shoot for.

What would you suggest for training for grip strength? I've been noticing that my grip is as good as I'd like the higher into the weights I get.
 
Goergen your journal's always interesting reading
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Hey thanks. :)

What would you suggest for training for grip strength?
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I think grip training is all about variety. Since you can train grip every day if you like you can do something different each day. My favorites -

1. Fat bar training. If you do not have a fat bar, go to the auto store and get some radiator hose (it's like $3), cut it and wrap it around the bar where you grip. Now you have a fatter handle.

2. Odd objects. Doesn’t really matter what they are. Sand bags, rocks. I have found the sandbag to be really helpful. Especially if you want a grappling type hand strength. You can also make them pretty cheap, less than $10.

3. Grippers are a great tool. Captains of Crush or the Ivanko one. I have used both and find the COC much better.

There is a guy at the gym that does the Inch Dumbbell every day.

Hope this helps.
 
Today is a press day. I tested at 97% in the 7kg med ball pass. So Speed day.

Before I get into the workout. We discussed the validity of the 7kg med ball test. Since I have started I have never done anything but a power day. We decided that it is too light of a weight to create the type of power fluctuation needed to accurately predict the type of workout that needs to be done.

I have noticed that I have fluctuations in the actual speed press that should not be there if the original test at the beginning of the workout were valid.

So from now until we come up with a better way I will switch to a explosive push-up power test. This will have a higher intensity and should ensure that there are fluctuations in performance based upon the readiness of my nervous system.

Now on to the workout.

1. Speed Bench Press w/ Fat Bar - sets of 3. did not do that many sets. The drop off in speed happened too soon. Yet another reason to change the test at the beginning of the workout.

2. Dumbbell Bench Press - sets of 10. 50lbs, 80lbs, 100lbs, 120lbs

I got to talking to the KB expert here and we decided to do some playin' around.

3. KB Alternating Arm Pressing Sity Uppy Things (Thats a technical term):11doh: I used a 20lb KB in one hand and a 25lb KB in the other hand. Did sets of 8 on each side and alternated the weight across 4 sets

4. KB Pushy Uppy Rowy Thingies - This was really hard too. Only got 3 reps the first time using 15lb KB. On my last set I got 10 reps. I did 4 sets.

So while I was trying no act hardcore by not throwing up, we decided this is just the type of thing I need in order to increase strength in my core while being able to increase the weight to really heavy. (not today. But in the future, when I get strong.)

5. Wide DB Rows - 3 sets 10 reps. 50lbs. These were hard because it is a challenge to bend over when you feel like you are going to puke.

This was another day like yesterday where I was able to make huge breakthroughs in my training and decide what needs to happen in order to continue to make good progress.

I would have to say that the knowledge gained yesterday and today will result in great gains in the coming months.

PWO - New Usual

1. One of the guys here has a lot of the papers and letters written by Herman Gorner, Thomas Inch, Aurthor Saxon, and others of the like. It is interesting that when you read these papers and letters that you realize that we have not really learned anything substantial about training in the last 200 years or more.

All of the principals of training have been taught for 100's of years, anything new seems to be a short lived gimmick. So the next time you think you see a "new" training system. It is safe to say that there were people doing something similar before anyone currently on earth was even born.

2. Started talking about a mission. A weekend where we will go out into the wilderness with little equipment and water, hunt and gather to feed ourselves, all while trying to retrieve something cool and bring it back to the house. (we were thinking a 400lb rock)
 
OK, I will start off by saying that my entire torso is sore from the couple of KB exercises that I did. My eyes are opening more and more to what needs to happen to my training.

50KG squat jumps. 89%, so work capacity day. (I am sure it would not have anything to do with the 101 deadlifts the other day. :rolleyes:)

Elise, the KB girl, was in today. So I decided to go through an entire KB workout. Work capacity and stronger core is the name is the game.

I wish I could explain better what we did. But -

A LOT of different swings, and squats, and stepping, and abs, and cleans, and a number of other exercises. It took about 40 min. I was in a pool of sweat when I was done.

I mean I was ripped apart. I used a range of Bells from 10lbs to 40lbs. My core, hips, and hamstrings were screaming during the workout.

So as time goes on I will be adding more and more KB work into my routine. It is awesome from a conditioning and a core training standpoint. I train abs just about every workout and as it turns out that is not enough to keep up with the strength I need to have. The KB will allow intense core training that allows for the increase of weight by a lot. Which is a good thing.

Elise is wicked smart. I am very happy to have been able to learn form her.

I am going to highly recommend anybody who gets to SC to visit the Athletes Arena. .

I do not usually do plugs, but I think that Elise is that good and worth learning from. Specifically in the realm of KB and core strength. (Everyone here is very smart. The amount of knowledge here is enough to make most peoples heads explode.)

While I am at it if you ever need equipment, get it from Sorinex.
The "gym" portion doubles as their showroom.

Ok I am done with the Shameless Plugging. :)

PWO - New Usual

Gym Conversation -

1. All super heros have a tragic flaw. Mine is that I am a sissy when it comes to core and conditioning.

2. I learned about a great pre workout supplement today. Everyone at the gym swears by it. I can't seem to remember what it is called right now???? But I will at some point.
 
What are those tests you're doing to determine what sort of workout you'll be doing?

I checked out the sorinex site and their prices seem pretty high.
 
What are those tests you're doing to determine what sort of workout you'll be doing?
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They are power tests. One is a 50kg squat jump. I do 2 sets of 4 reps. Add together the power outputs for each lift and divide by 8. Then I divide that number by my best ever average of 8 reps, and My workouts are based off of a percentage. (I use the Tendo unit for the power test)

So if I am 95% or higher I do a power day. 95% or higher means that my nervous system is in really good condition and can be pushed on that day.

If I am between 90 and 95% then I know that my nervous system is not in peak condition. So that day will be a max day since maxing is less stress on the nervous system than a power day.

If I am between 85 and 90% then I know my nervous system needs to rest. So that day becomes a work capacity, core, and stability day. Allowing for lower intensity workouts so that I recover.

The upper body test is now an explosive pushup. The math is the same as the squat jump.

This way I do not have to guess where my body is at. I just read the numbers and do what is needed.

I checked out the sorinex site and their prices seem pretty high.
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They are not home gym equipment. It is commercial grade equipment that can be custom built for each order. They build the weight rooms for most of the colleges and pro teams in the US. The equipment will last forever.

I have broken every piece of home gym stuff I have ever had. So when I built the weight room at my house in Ohio I spared no expense and got the best possible stuff. It was one of the smartest things I have done.

I look at the purchase of equipment as a long term investment.

That being said, a lot of people will not be able to justify this type of equipment in their home. Which is fine. It is for people who are serious.
 
Foam Roller Warmup.

Changed the power test exercise to explosive pushups off blocks. No comparison. So max day, Just because I felt like it.

1. Diamond Bar OHP - worked up to 225lbs. This is a really cool lift. A lot of the guys were talking about how much this lift has helped their press. Very Cool.

2. Inc DB Bench Press - sets of 10. Worked up to 100lbs fo a couple sets.

They showed up with a bunch of calzones. So-

1. Hammer Skulls
2. Lat Pull
3. Hammer Curl
4. Shrugs

3 sets of 10. Don't really know the weights because I was moving fast. I wanted to get some dang food before it was gone.

Core is ripped apart right now. Did no abs. Just friggin' smoked.

Calzones were good. From this mom and pop place. Like instant heart attack type of food. MMMMMMMMMMMM. These were like the best have ever had.

Gym Conversation (really lunch conversation) -

1. Who were the best strength coaches we have ever met.

2. Who were the best athletes we have ever met.

3. Best story's about eating really hot hot sauce.
 
ah.. hot sauce..
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The best story.

3 of my friends were driving home from the beach and stopped at this place that was famous for their hot sauce. The were having some "beverages" and decided to try the hot sauce.

One of guys started tearing up and wiped the tears from his eyes. With a hand that had hot sauce on it. His whole eye swelled shut. The bought milk and were dumping it on his eye all night long.

Took 2 days to heal. :yelrotflmao:
 
Haha,


I once saw a guy snort wasabi(SP?). Took him days for his nose to quit burning. Literally he went down to his knees then into a fetal position crying.
 
Ok, I missed Mondays workout. The home theater guys were here all day. I do not like to leave people I do not know at the house alone. So I will be training TWTF this week.

50KG Squat Jump. 92%. So Max Day.

1. Low Box Squat - 1 block and 2 flops. This was about 4-5 inches below parallel. Worked up to a pretty strong 425lbs. Not bad. I will be happy to be lifting real weight again.

2. Deadlifts on Jump Stretch Platform - Used 2 green mini bands plus 201 lbs of weight. (I tried the monster mini bands but they were to heavy for what I am trying to do) Did sets of 1 for about 20 min. Rest was 30 sec - 1 min. (oh yea, form seems to be getting a lot better as well)

3. GHR - 3 sets of 10 reps. Monster Mini band.

4. Reverse Hype - 4 sets 10 reps. 100, 150, 200, 200 lbs.

5. Single Arm KB Sit-Ups - 3 sets 10 reps - 30lbs

6. Single Arm KB Deadlift - 3 sets 10 reps each side. 30lbs

I think the KB training is going to be a very good thing. Seems to be trainin' my weakest points. That is good.

PWO - New Usual

Gym Conversation -

1. If anyone catches me skipping GHR or Reverse Hype on a leg day, they are to jack me in the face.

2. Different types of tacos and burritos. (tacos, burritos, and nachos are a favorite around here.)

As I am sitting here typing, DANG, my erectors are lit up. I am now looking forward to tomorrows workout.
 
Upper Body Day.

Foam Roller on everything.

Did the power pushup test today. My score was 102% so speed day it is.

1. Bench Press - Sets of 3. Did some more testing today. I am going to do a cycle of bands on the speed press. SO I set it up with 2 black monster mini bands. Found that my highest power output is at 245lbs. (including band weight) So that is what I will base my next 4 - 6 speed days off of.

2. Speed Log Press - sets of 3. 166lbs. Rest was between 30 and 40 sec. Gotta clean it every time on the first rep. Did 8 or 10 sets. (I lost track at about 7 but did 3 or 4 more)

These felt pretty good. It was faster than I thought I would be.

3. KB Hanging Fat Bar Bench - 4 sets 10 reps. Hung a 44lb KB from a band off of each end of the bar. And added weight till it was kind of heavy. Did 3 or 4 sets of "warm up" then 2 sets at 203lbs.

4. Log Row - 4 sets 10 reps. Worked up to a couple sets at 216.
5. KB Alternating Pressy Sitty Uppy Things - used 1 30lb and 1 25lb KB. Sets of 5 - 8 on each side. Alternated the weight each set. This is a really great exercise.

5. Pull-Ups - 3 sets 5 reps
6. KB Pushy Uppy Rowwy Things - 3 sets 10 reps. Did the first set with 15lbs. the last 2 sets I used a 25 and 30lb KB. This is another really great exercise.

7. Shrugs - 3 sets 20 reps with whatever weight was on the thing.

This day was pretty good. I think the power pushup test is much better than the med ball pass. I am excited about that. My pressing is starting to feel a lot better as well.

PWO - New Usual

Gym Conversation -

1. Why would anyone want a "healthy seasoning" for their food. All it really means is that there is no salt in it an therefore a bunch of crap that tastes like crap is put in to try to make up for the lost taste. What the Hell.

2. In one of the guys BJJ classes one of the guys popped his shoulder out of socket. He would not relax enough to let the instructor set it back in place. So the instructor said to my friend at the gym "choke him out" and he DID. Choked him out, set the shoulder in place, and woke him back up. THAT, is hardcore.

3. We talked about how sometimes it feels like we have the Sword of Damocles hanging over our head. What a great story.

http://en.wikipedia.org/wiki/Damocles
 
goergen1 said:
2. In one of the guys BJJ classes one of the guys popped his shoulder out of socket. He would not relax enough to let the instructor set it back in place. So the instructor said to my friend at the gym "choke him out" and he DID. Choked him out, set the shoulder in place, and woke him back up. THAT, is hardcore.
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Can you say, Lawsuit?
 
goergen1 said:
4. Reverse Hype - 4 sets 10 reps. 100, 150, 200, 200 lbs.
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hell yeah! I've never seen reverse hypers in other peoples journals! Plus damn...200? o_O I only do 100 with decent form. These are definitley the hardest thing to do in the weight room when they're done correctly (meaning stopping it when it is perpendicular to the ground while its at the bottom)
 
hell yeah! I've never seen reverse hypers in other peoples journals!
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The best exercise for low back and glutes. Period.

Foam Roller everything.

Did the 50kg squat jump test today. 93% so max day it is.

1. Safety Bar Good Mornings - These went well. I Hang on to the front of the safety bar and lean down till me elbows touch my thighs. That way I never have to worry about depth.

Worked up to a single at 275lbs. then did 6 sets of 6 up to 205.

2. Revers Fly GHR - They call em' bar-fights. So you are ready in case a bunch of people jump on you in a bar. :yelrotflmao: I did 3 sets of 10 reps with 12.5lb dumbbells.

3. Reverse Hype - 5 sets 10 reps. Did the first set with 100lbs. Then added band tension on each set after that. 1 on the first, 2 on second, 3 on the third and 4th. The bands added an interesting amount of pull at the top of the lift. Very Cool.

4. Banded abs on the GHR - 3 sets 20 reps.
5. Lungey KB Swingy Things - 3 sets 10 reps on each leg. These are great. Lots of core and tons of butt.
6. Shrugs - 3 sets 20 reps. I am now adding 50lbs to whatever weight is on the shrug thing. Gotta go up in weight ya know.

This was a pretty good workout. The good mornings went very well.

PWO - New Usual

Gym Conversation -

1. This guy is awesome. We were talking about how track and field athletes lack entertainment value. Except Hoffa.


2. There is not a steel club here named Francis. If anyone gets out of line they have to talk to Francis. Francis is the silent partner.

3. The barter system is cool. I am going to bring a goat into Best Buy the next time I go in and say. "Hey, What can I get for the goat?" People need to barter more.
 
Short on time so.
Foam Roll.
Pushup test 97%. Speed Day

1. Fat Bar Bench - sets of 3. 225lbs + black monster mini bands.

2. OHP - sets of 5
  1. 95
  2. 135
  3. 155
  4. 165
  5. 175
These were a bit stronger that I thought they would be.

3. KB Curl and Press - 40lbs 3 sets 10 reps
4. KB Side Raise - 3 sets 10 reps 15lbs
5. KB Rear Delt Raise - 3 sets 10 reps 15lbs

6. Ball Bench Press - 120lb ball. 3 sets 25 reps
7. Shrugs - whatever was in the shrug thing + 50lbs - 3 sets 10 reps

PWO - New Usual.

Gym Conversation - a lot of stuff but no time now.
 
I read Power by Paul and Kaz Quest #1 and #2 last night for motivation. Those 2 books (more like short training manuals) have some of the most important basics of training in them that everyone should be constantly thinking about.

Foam Roller Warmup
Jump test said 96% so power day.

1. Speed Squat - I set the box about 2" lower than usual today. That made things harder. sets of 2. 275lbs. Still kept the speed pretty good. I will do a few weeks at a lower box height. Then go back to parallel.

2. Olympic Squats - Squat down till A$$ touches the ankles. 3 sets of 10. 225lbs. Here is where I picked up the pace of the workout. I rested long enough to change weights and that was about it.

3. Deadlifts - 3 sets 10 reps 225lbs. Same Pace.

4. GHR - 3 sets 10 reps. I just did body weight today. Dang are they easy without any additional stimulus.

5. Shrugs - whatever was on the bar. Decided to do 30 reps today.

6. Reverse Hypers - sets of 10
  1. 100
  2. 150
  3. 200
  4. 250
These felt a bit easier after doing them with bands last time.

7. Banded reverse squat abs - 3 sets 20 reps. Green Band

PWO - The Ming (we went to the chinese food restaurant after the workout)

Things felt pretty good today. Reading those books always makes me realize that I still train like a sissy and I need to man up a lot.

Up until now I have been focusing on core training, stability and basic strength. I think it is now time to pick up the pace of the workouts and start getting more work done.

Gym Conversation -

1. A couple of the guys were in a Highland Games this past Sat. I went and helped measure and stuff. One of the guys threw the 26lb weight (I think. I know it is in the mid 20lb range) a little over 80 feet. Which is friggin' far. Tomorrow I will start throwing with them, because.... you know..... throwing heavy stuff is cool.

2. It is very important to learn about what strong athletes have done in the past. Everything we have today has been built on what they have done. The basic principals of training are the same and nobody took advantage of the basics like some of these guys.

3. One of the big differences in the training of mediocre guys and the best guys is the pace. The pace of the workout is key. It is more important that the weight used and almost every other aspect of training. It is amazing the amount of work some people get done in fairly short time periods.
 
OK Super sweet throwing stuff today.

We started with some backward shot put throws. After that I learned to shot the put. It was a college weight. I got it around 30 feet or so. Not bad I guess for the first time throwing something.

Then we did some caber throws and caber walking. Which is really cool and may work its way into my warmup routine.

After that we threw the sheaf. I could get it to the mid 20's feet in height. It did not really go in the right direction all the time. It is all a learning phase on this stuff for me.

56lb weight for height. This was a sweet one. I really liked it because I was better at it than the rest and it felt good because I could feel the quality of my kettle bell training while throwing.

After all that we went into the gym and started training.

My nervous system was freaked out from all the throwing and I got 107% of my best on the power push-ups. So speed day it is.

1. Fat Bar Speed Bench - 225 + monster mini bands. sets of 3. I was able to move this weight much faster than usual. I also was able to do more sets than usual. Overall a quality start to the workout.

2. Log Press - 4 sets of 10 reps. As yesterday, for the rest of the exercises I only rested about as long as it took me to change the weights. I worked up to 166 in this lift.

3. Fat Bar Close Grip Bench Press - 4 sets 10 reps. 1 set at 135. 3 sets at 185.

4. Log Row - 4 sets 10 reps - I stuck with the 166 that was on the log and did the 4 sets very fast.

5. KB Crossy overy pressy things - 4 sets 8 reps each side. 1 40lb KB and 1 35lb KB. I switched sides in between sets. Very short rest.

The next three exercises were done as a circuit for 3 set of 10 reps each.

6. Hammer Skulls - 45lbs
7. Hammer Curls - 45lbs
8. Shrugs - whatever weight plus 20 lbs

Overall this was sweet. On Tuesdays, Thursdays, and maybe Sundays I will be throwing. On the days that I throw and lift I will need a drink with lots of carbs to keep from running out of gas. So I will probably just use another bottle of Kool-Aid or something like that. Maybe I will add some honey to it.

PWO - the usual

Gym Conversation -

1. Any sport that involves a pitchfork is friggin' sweet.

2. Not a conversation. But there is a tanning salon next to the gym and all of the guys stick their heads out to hit on the hot girls that go in and out. It is very funny.

3. Work on explosivy-uppy-ness. Most people do not understand explosive power, how to apply it or train for it. Doing a very explosive sport will help to understand the application of power more than anything else.
 
I am sore. I mean blazin' sore. I know some of it is from throwing for the first time on Tuesday. The rest is from increasing the pace of my workouts. Both things were a very good idea.

Still have to train though.

50kg Squat jump test. 94% so max day.

1. Chain Suspended Good Mornings - I really like this exercise. This was the first time I have done it since getting back into training. I set the bar height at my belly button. Worked up to 335. Man. This is a hard exercise.

Faster Pace now.

2. Deadlift - 3 sets 10 reps. 225lbs, 275lbs X 2. Things are much harder with 30 sec of rest.

3. Round Back Deadlifts - 3 sets 10 reps. 135lbs, 185lbs X 2. This is another one of my favorites. It has always increased my back strength a lot.

At this point my low back was screaming. SWEET. I love it when you just want to lie on the floor and writhe around. I did not do this though.

4. KB Swinging Reverse Lunge - From now on I will call these butt-cheek screamers. 3 sets 10 reps. 40lbs

5. GHR - 3 sets 10 reps

6. Reverse Hype - 3 sets 10 reps. 100lbs. This exercise makes my back feel like a million bucks again.

7. GHR Crossover Band Abs - 3 sets 10 reps each side. Purple Band.

8. Shrugs - 3 sets 15 reps. whatever weight.

Even though I was really sore this turned out to be a great workout. It was a lot of fun and quality work was done. I feel a lot better now.

PWO - The Usual

Gym Conversation -

1. Diamond Bar OHP gave one of the guys here a 60lb increase in his bench. Pretty good. He is 57. Benches 390. That's not to bad.

That was all today. There were not that many people because of the holiday.
 
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