Training Log - Inspired by Evo

Running behind on the logging of the workout-ness

Tuesday -

1. Dynamic Flex

2. General Strength Circuit - 8 - 10 reps each exercise.

3. Bosu Kettle Bell Stuff

4. Hungarian Core Blaster - 6 - 10 reps. 25lbs, 50lbs, 75lbs, 100lbs, 125lbs

5. 3 +1 Hang Snatch - 3 "sloppy" reps + 1 catch. 145 X a lot of sets. Worked on timing a lot. This is a really great way to do snatches.

6. Snatch Pulls - A lot of sets of 3 up to 235lbs. Put the tendo on. I was hitting a pretty consistent 2200 watts of peak power production. That was really cool.

7. Push Press - Used the curl bar. 135lbs. Worked on power and timing.

8. 100lb 3" Handle DB Stuff - Some deadlifts and modified rows with the thing.

THURSDAY -

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

2. Dynamic Flex

3. Oveahead Shot Heave with a Rock - a bunch of throws. 40+

4. Stone Throw - Really got my legs more into this. That is good. I really needed to get legs into my stone throw.

5. 28lb Weight Over Bar - A bunch of throws. Working on speed and getting the feeling of this dang throw.

The throwing went pretty good. I am happy about the progress that has been made with these throws today.

Back to the gym.

6. Jumping Chins w/ Sweet Yellow Straps - whatever sets of 5 - 8.
Super-Set
7. Squat - Did triples. 145lbs, 235lbs, 325lbs, 375lbs, 415lbs, singles now 465lbs, 505lbs.

8. COC Grippers - some reps with the 1, 1.5, 2. Then I did some with the 2.5 (I did not close it, I was practicing) Then a bunch of closes with the 2.

Today (fri)

Massage. Got work done on my upper back. I am noticing that I have a really tight upper back now that I am throwing. Since throwing requires shoulder mobility (something I have not previously needed with strongman and powerlifting) Just something that needs to be addressed with my new sport.

Thoughts -

Training is going well and I look forward to a lot of progress. Or at least a lot of fun training. :D
 
Did we ever figure out that force stuff?
 
Did we ever figure out that force stuff?
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Yea. We were missing some variables. If I link the Tendo and a laptop that information will be given. I just have to get to the point where I have time to do that.

Things have been really busy lately. All a good kind of busy, but busy none the less.
 
Throwing is an interesting thing. The days that feel good are the best days ever. This was one of those days.

PRE-WO - NO-BS Dirty, Nasty B-Complex, Electrolytes.

1. Dynamic Flex

2. Overhead shot heave - Actually it was a 17+lb overhead stone heave. Still hit 42 feet. That was pretty sweet.

3. Heavy Weight for Distance - this felt really good. I am starting to get a feel for this. I am really feeling the first turn well. I just need to do a lot more second turns. This was the most consistent day I have had with this event. Usually I throw 17' then 10' then 18' or something along those lines. Today I never hit less than 18' and hit 21'. All of that was good.

4. Light Weight for Distance - This is feeling really good. I average in the mid 40' range. I can feel the 50+ coming soon. Again I am really feeling this event better.

5. Hungarian Core Blaster - A sick number of sets. Working up to 125lbs for sets of 5-8. A bunch of sets at the top weight.

6. 3+1 Snatch - I really like these. I believe they are helping my athleticism a lot. 4 sets with 140lbs or so.

7. Kettle Bell High Pulls - 3 sets 6 reps on each side.

8. Kettle Bell Swings - 3 sets 6 reps on each side.

Thoughts -

After using the Hungarian Core Blaster, Kettle Bells and the 3+1 snatches more I can really feel the benefit of using these things to help throwing. All of them are helping me develop a rhythm with weight and I really feel that it helps in the throws.

Cyborg tried for 700lbs for 10 reps in the deadlift today. He ended up doing a set of 7, then a set of 4, then another set of 4. Pretty crazy anyhow. I am sure he will get the 10 reps.

On another note, Richard and I had a bet on this. I lost today. So I am going to make a BBQ meal, the menu will be chosen by Richard.

I am betting that Jason gets the 700 for 10 next time as well. :D
 
Hey G, how come you aren't posting much these days?

I have a question for you. I've found that when I squat heavy or use that leg sled thing I use my stomach to help provide the initial push to get the weight back up. Is that normal or bad form? I imagine it would be OK for competition but in training does it just take some of the demand for explosive power away from your legs and therefore hinder their development?
 
Hey G, how come you aren't posting much these days?
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Everything has gotten pretty busy. Between going to the Arnold, business picking up like crazy, and my wife carrying a child, things have been pretty hectic. So when I get on the forum I skim the new posts, if something catches my eye I might post. I will be back more at some point. :D Of course I will always respond in my journal. :beerchug:

I've found that when I squat heavy or use that leg sled thing I use my stomach to help provide the initial push to get the weight back up. Is that normal or bad form?
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I remember posting something a while back about how technique changes as size is gained. As your legs grow, your thighs will hit your stomach more. Same is true as your midsection gains muscle to support heavier and heavier weights. (or as you gain more body-fat)

This will change your strong points and weak points in your lifts. You get the benefit of using your increasing mechanical advantage to push your lifts up more. If you are lifting more weight, you will get better results.

but in training does it just take some of the demand for explosive power away from your legs and therefore hinder their development?
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Nope. It just changes your natural strength curve some. The only way to get away from this phenomenon is to get smaller again. Which I am sure is not one of your goals. :D

On to the training log.

Yesterday marked the delivery of our Yoke of Goergen. The new piece of equipment that happens to be named after me. :D Let me say that this thing is awesome.

We did start with throwing though.

1. Overhead Shone Heave - This is getting better and better. Hit 42 with the 17+ pound stone.

2. Stone Standing Throw - This is not getting better. This event is pretty hard for me to get for some reason. I must need to do a lot more reps. :D

3. Weight Over Bar - Lots of throws. Throwing over 10 feet. Over and over again. Then we moved it to 11.5 feet. I hit the bar a bunch of times. I feel like my timing is getting better. I was also feeling all the pulling work I did on Tuesday.

Back to the gym yo play with the new Yoke.

4. Yoke Walk - 385lbs. (the yoke weights 385lbs) A lot of sets taking turns going down and back. 30 feet or so distance every time.

5. Push Sled - The yoke is designed to also be a push and pull sled. Lots of sets here too. Pushed with hands on the bar as well as zercher style. (zercher style is pretty tough)

PWO - The Usual

Thoughts -

This was a pretty good workout. The throws, though not the best day I have had, are feeling like I understand the throws a lot better.

The yoke is awesome. We did some basic stuff on it this evening. The Athletes Arena folks had a bunch of kids super-setting pull-ups and squats on it. Shane did a light Fran workout on it. There is just so much cool stuff that can be done with this thing.

Awesome.
 
^^^ Thanks Karks. :beerchug:

Well, Andrew Durniat came in to train with us today. He was here yesterday as well. Just making a show then. You know, lifting the inch with both hands, then an inch in each hand, then lifting an anvil, then the Dinnie stone replica, then a 200+lb fat handle dumbbell. Dude has pretty serious grip.

On to today. Andrew schooled us in some kettle bell training.

1. Dynamic Flex

Circuit -

1. Behind the Neck Thrusters
2. Full Contact Twists
3. Kettle Bell Snatches

1. Pull-Ups on 3" Fat Bar - a few sets of 5+ reps.

Everything that was not the kettle bells was done off the new yoke. Which we are renaming the Base Station. Seems like a more appropriate name, since being a yoke is only one of a million things we can do with it.

I could no say how many sets we did. More than 6 that is for sure. Getting up to about 200lbs on the thrusters for 3 - 5 reps per set, 20kg on the twists for some reps on each side, and 70lbs on the kettle bell snatches for 8 - 12 reps on each side.

This was a pretty good workout. Felt better than I thought it would, that's for sure. More of this type of thing is going to be a very good thing.

Oh yea, Andrew snatched the 132lb kettle bell a bunch of times. Cyborg did it for a few sets of 3 or 4 in each hand. That is pretty serious. I picked it up, swung it some, pretended I was going to snatch it. I think with a bit more training on the kettle bells I will be able to snatch the 132. Not like next week or anything, but it is doable. :D

Andrew also farmers walked 2 Inch dumbbells 9 feet this morning. Again, this guy is shockingly strong. Especially in his 215lb frame.
 
So today was a good workout.

1. Dynamic Flex

2. Snatch - 3+1. Worked up to about 8 sets at 180lbs. This felt pretty good. Did some reps without using the shrug or getting on my toes. I felt like I got a lot of power out of my hips. (thanks coach Gillespie)

3. Hungarian Core Blaster - 5 sets 6 reps. 25lbs, 50lbs, 75lbs, 100lbs, 125lbs.

4. Kettle Bell Swings - 6 swings.
Super-Set
5. Kettle Bell High Pulls - 6 pulls.
Super-Set
6. Banded Kettle Bell Presses - 10 reps.

7. Kettle Bell Snatch + Press - 3 sets 6 reps each. 45lbs the first set. 70lbs the second set.

PWO - The Usual

Thoughts -

Today was a good day. Lots of insight about what I am training for and how to go about doing that. I feel like my back is getting in a lot better general condition. I have definitely been more consistent and had a better feel for my throws. Tomorrow will be a throwing day.
 
The Throwing, The Throwing, Gots Ta Love The Throwing!!!!!:D

Rain is a' commin' So get out and start throwing. Gosh.

1. Overhead Shot Heave - 15+lb stone. I am feeling all the pulling from yesterday. Snapped a bunch out to 45 and 46 feet. That was cool. Did not hit one under 40 feet.

2. Light Weight for Distance - From the first throw I was dropping bombs. (for me anyhow:rolleyes:) Consistent 45 foot range. Then the groove was gone and I was all of a sudden hitting 35 feet. :cool:

It must be time to move to the next throw!!!!

3. Standing Stone Throw - It started out a a Crap-Fest. Just terrible. So I decided to go out, shag Bert's throws, and toss them back however. Then I threw one and my feet changed places!!! AND, it went farther than usual. So I kept doing that for a while.

I then moved back into the box and did some official throws, and I was a lot better. I even broke the 30 foot mark a couple of times!!!! SWEET!! :D (that has not happened that often)

Thoughts -

I seem to be having little breakthroughs in all of my throws. Every time I have a different breakthrough. Now if I can tie them together I will really have something to sing about.

A lot of times I just have to get away from thinking too much and just throw however. I generally stumble onto something when doing this.

SSSSSOOOOOOOOO!!!!!!!! Heres to not thinking too much. :D :cool:
 
Yesterday was a light lifting type day. Since today is a throwing day.

1. Dynamic Flex

2. Front Squat - 10 (or so) sets of 3. Worked up to a few sets at 275lbs.

3. Seated Cable Row - 3 or 4 sets. Worked to 270lbs.

4. Kettle Bell Snatches - 5 reps each side. 45lbs. 62lbs. 70some lbs. 88lbs for 2 sets.

5. On a bet with Bert I tried to bottoms up the 88lb kettle bell. I am very close for only trying 4X in my life. :D I owe Bert a lunch. :rolleyes:

Thoughts -

I still think the kettle bells are good gym work for me. The more I do them and the more throwing I do the better everything gets. I think the two things complement each other very well.

I also think I am going to start squatting on a little more regular basis.
 
8' is a pretty far broad jump. i just tried a few after reading your thing, and i could feel my sciatic nerve stretch on the 3rd one (skydiving accident injury) do you think that feeling was a good thing or a bad thing?

also- what are your thoughts on the 300 workout, and specifically for me. It is very difficult i am finding. i would love to be able to pull the whole thing off (continuous motion). But- i am having to start isolating the exercises to try and build some ability, or endurance.

Please, if you do take the time to reply- I will follow your advice. You know my goals, and the 300 is not one of them, unless you think it contributes to my overall.

hahaha p.s. if you want to just say, "do what I told you last time" I will respect that. i am an adventurer and get bored pretty quickly ;)

glad to see you post.

Sweat Daily!
FF
 
Breakthrough throwing day today. I have had a string of good days. This one tops 'em all so far. :cool:

1. Dynamic Flex

2. Light Hammer - Everything was feeling really good. I release on the 2nd or 3rd winder. I have been getting a feel for when the best release is. Slammin' these. I started with some hight 70 footers. Then hit 5 or 6 between 81 and 85 feet. That was really good.

3. Heavy Hammer - Again things seem to be falling into place. When I mess up I still hit 60 feet plus. Hit a long 65 today. most were 59 - 62.

The trend of getting better-ness continues.

4. Heavy Weight - I have been hitting upper teens up to 20 feet lately then something really helped today. Bert really went through how to start with the heavy weight.

See, everyone says you have to push it on the start. But they don't really mean "push" they mean "pull" see how that can get confusing. :confused:

So once I learned that push means pull everything changes and I was hitting 23 - 24 feet the rest of the day. At the end I even felt like I had a lot of space in the box to work with. (usually I am running out of space) So I now understand what sprint toward the throw means as well.

PWO - The Ming. Lovin' the Chinese food. :D

Thoughts -

I seem to be developing a throw in each event. Meaning that I am now getting decent enough that my throwing form is becoming consistent. This give a HUGE platform to work off of. Before, every throw was so different that all I could do was throw a lot more times to get better. I am not getting to the point where I can start working on more specific things and make progress from that sort of thing.

SWEET!!!!
 
8' is a pretty far broad jump. i just tried a few after reading your thing, and i could feel my sciatic nerve stretch on the 3rd one (skydiving accident injury) do you think that feeling was a good thing or a bad thing?
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Well. I can tell you that you should not be feeling the sciatic nerve when broad jumping. :D

Yea. 8' is not that bad for a near 300lb man. (actually I have a goal of 10 feet)

also- what are your thoughts on the 300 workout, and specifically for me. It is very difficult i am finding. i would love to be able to pull the whole thing off (continuous motion). But- i am having to start isolating the exercises to try and build some ability, or endurance.
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1st, this is just information here, the 300 workout is not a workout, but a test.

2nd, it is not a bad thing for you to do. Muscular endurance is important for you.

3rd, for a little variety but with the fast "300" style you might want to check out Every day they post the WOD (Workout of the Day) It is all sorts of fast pace get it done type of stuff. Every day is different, it is all tough, and it centers around running, lifting, and BW exercising. I think you will like that type of thing. (especially since you get bored easily) :beerchug:

Example workouts from this past Wednesday till now are.

Wed -
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) (rowing erg)

Thurs -
Four rounds for time:
Run 400 meters
Rest 2 minutes

Fri -
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Sat -
Rest

Sun -
Clean and Jerk 1-1-1-1-1-1-1 reps
 
goergen1 said:
Breakthrough throwing day today. I have had a string of good days. This one tops 'em all so far. :cool:

1. Dynamic Flex

2. Light Hammer - Everything was feeling really good. I release on the 2nd or 3rd winder. I have been getting a feel for when the best release is. Slammin' these. I started with some hight 70 footers. Then hit 5 or 6 between 81 and 85 feet. That was really good.

3. Heavy Hammer - Again things seem to be falling into place. When I mess up I still hit 60 feet plus. Hit a long 65 today. most were 59 - 62.

The trend of getting better-ness continues.

4. Heavy Weight - I have been hitting upper teens up to 20 feet lately then something really helped today. Bert really went through how to start with the heavy weight.

See, everyone says you have to push it on the start. But they don't really mean "push" they mean "pull" see how that can get confusing. :confused:

So once I learned that push means pull everything changes and I was hitting 23 - 24 feet the rest of the day. At the end I even felt like I had a lot of space in the box to work with. (usually I am running out of space) So I now understand what sprint toward the throw means as well.

PWO - The Ming. Lovin' the Chinese food. :D

Thoughts -

I seem to be developing a throw in each event. Meaning that I am now getting decent enough that my throwing form is becoming consistent. This give a HUGE platform to work off of. Before, every throw was so different that all I could do was throw a lot more times to get better. I am not getting to the point where I can start working on more specific things and make progress from that sort of thing.

SWEET!!!!
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I need to step up my game or you'll be out-throwing me in half a year. I finally got in my 3rd practice of the year. Unfortunately competition comes in less than a week. I'm be trying my hand at the 190 class for fun.
 
thank you. i will check that site out. Looks like i will be spending a bit of time googling new lifts and stuff too.

wow! the 300 is a test! I failed. hahaha
 
I need to step up my game or you'll be out-throwing me in half a year.
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Git Withit EVO!!!!!! What the heck!!! :D

My learning curve is pretty fast on stuff like this so look out. 6 months.... PSHH.... Try 6 weeks. :D:beerchug:
 
Today was a HECKOFA day. Long. 5:45pm - 8:30pm throwing. This was tough, but a lot of good came out of it. I will get more into it as I recap the day.

PreWO - Oatmeal & protein, Nasty-B, Electrolytes, Animal Pak

1. Dynamic Flex

2. Overhead Stone Heave - 10 reps. 17.5lbs. 40-42 feet.

3. Standing Stone Throw - 17.5lbs. 20 some-odd throws. All 25 - 28 foot range. (thats not saying there were not some that were 22 or so, just not many) Man this throw is hard. I am still having trouble feeling what s supposed to happen. I must need a lot more reps. So that is what I will get.

4. Light Weight for Distance - 50+ throws. All between 44 and 47 feet. It makes me very happy that I can hit the same distance no matter what. It means I have a consistent throw and I can focus on more things that will make me better. As opposed to just getting in tons and tons of reps.

By the end of this my legs were like pushing off floppy rubber posts. This is the first time I have thrown myself to complete failure. Yet I can still throw the same distance. As I get more fatigued I get more efficient at the throw. That is also good.

PWO - Attack w/ Kool-Aid, Muscle Milk

Thoughts -

My throwing specific strength is much better. I can feel this as I throw more and more. I feel I can use my strength now instead of just flopping around, unable to tap into potential. That is very cool.

I also believe I am in better throwing shape. The higher volume of throwing combined with the higher volume of the Hungarian Core Blaster, Kettle Bells, and 3+1 Snatches has really got me in better shape to take a lot more throws.

I feel like I have a better idea of what getting into good throwing shape is. That is getting in good enough shape to do more and more throws. A month ago I never would have made 50+ throws with the light weight. I was able to do that tonight. As I am learning more and more I see that one of the most important things is to get in better and better condition so I can take more and more throws. That is the key to getting better for me now.

Getting stronger is still important, I still train to get stronger, it is just that the main focus is to be able to take a higher and higher volume of throws. That will ultimately make me better than anything else. Perhaps an increase in strength will make a difference in the future, at this point in time, though, my training time is better spent throwing and getting in better condition to throw more.
 
Yesterday was a gym day. I did not do a ton of work since today promises to be another big throwing day.

1. Hungarian Core Blaster - a bunch of light sets to warm up. Then sets of 8 up to 100lbs.

2. RDL - Sets of 5. No belt or motivation, just work, up to a smooth set at 385lbs.

3. Single Arm KB Clean and Push Press - 8 reps each side. Up to 60lb KB.

4. 2 Hand KB Push Press - I got this crazy idea that I wanted to push press 2, 60lb KB for 2 minutes straight. HOLY CRAP. That did not work out at all like I thought. I did one set at about a minute and five seconds and a second at a minute fifteen seconds.

This was a lot harder than I thought. It was not my shoulders that were getting tired, it was my spinal erectors and middle that were getting lit up. This is WAY different than I thought. Having yoked a fair amount of weight, I figured that my middle would be strong enough to stand for time with kettle bells.

That was not the case at all. The KB contests where they do this lift for 10 minutes is that much more amazing to me now. It is a whole different type of strength and strength endurance.

Thoughts -

I now have a goal of 2 min with the 60lb KB. I am going to add more and more of this type of thing to my training. Mixed with a lot more throwing, my throwing condition should get pretty high over the next couple of months. That will be good.
 
We had Andrew Durniat come into the gym a couple of weeks ago. He is a kettle bell competitor and will be trying to be the 6th person in the world to snatch a 70lb kettle bell 200X. He did some talking, so we did some taping.





We learned a lot from Andrew. I figured others could benefit as well.
 
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