Not very good excuses either
Is it the evening over there then? What's to stop you doing a 30 minute BW FBW now? Lots of isometrics maybe
hahahaahhah
and Georgen- you are getting me all tingly with that man talk--
Lei and Goergen: Hell in Helmets
- Thread starter LeiYunFat
- Start date
hahahaahhah
and Georgen- you are getting me all tingly with that man talk--
Another good day. Basic stuff.
1. Neck Attack - 3 sets 4 directions. Green Band. 30 total reps.
2. Reverse Hyper - 3 sets 10 reps. 140lbs.
3. Band Rotations - 3 sets 10 reps. Green Band. I have been changing the angle on these each workout. So sometimes from higher, sometimes from the middle, sometimes from lower.
4. Yoke Walk - Every "set" was 15 yards down and 15 yards back. Started with 2 sets at 385lbs. Then a set at 455lbs. Then 2 sets at 505lbs. This went pretty good. I am still weirded out by the way yoking feels when walking on the turf.
Thoughts -
Yet another good day. Having the neck and middle training back in the mix is a great thing. I feel really good about it.
1. Neck Attack - 3 sets 4 directions. Green Band. 30 total reps.
2. Reverse Hyper - 3 sets 10 reps. 140lbs.
3. Band Rotations - 3 sets 10 reps. Green Band. I have been changing the angle on these each workout. So sometimes from higher, sometimes from the middle, sometimes from lower.
4. Yoke Walk - Every "set" was 15 yards down and 15 yards back. Started with 2 sets at 385lbs. Then a set at 455lbs. Then 2 sets at 505lbs. This went pretty good. I am still weirded out by the way yoking feels when walking on the turf.
Thoughts -
Yet another good day. Having the neck and middle training back in the mix is a great thing. I feel really good about it.
Lei must not train anymore. 
Thursday -
First off. Here is the week in review from Aug. 7th - 14th. Everything in the video happened in that time frame.
1. D-Flex
2. Overhead Shot Heave
3. 56lb Weight Spins - needed to get better at this. Did a lot of turns here. 40 min of work.
4. 56 Weight for Distance - Did about 15-20 throws here as well. Was not feeling great with it. Still hit 27 feet and peppered the 25 foot area.
Here is the thing. I do something at the end of my first turn. I slow down in the second and then just do a stand after that. That is what needs to be figured out.
5. 28 Weight for Distance - Did a lot of throws here as well. I was pretty beat up after an hour and 15 minutes of heavyweight stuff. So 45 feet was good.
6. 28lb Spins Using Hook Grip - I am getting into the hook grip. Did a bunch of spins this way. It was feeling pretty good.
So I sis a bunch of 28lb weight throws again. The hook worked well for me on this day. I hit about 50 feet within a couple of throws. That was good.
Thoughts -
I hate throwing. Well............ Not hate, but I do hate it during the practice part. Sometimes all I can think about is quiting. But I can not even make myself skip the next throw. I have to keep trying. It is like some invisible force is pushing me to practice more and more.
Then I have a good day, really like throwing, and will train forever to get to the next great day. Amazing really.
Part of it, I think, is because no matter how bad I feel or how rough the day is going, I honestly believe the next throw is going to be a PR. Every time I think that.
Sometimes it happens.
Thoughts 2 -
The more I throw, the more I find it is nothing like lifting. I know I have said this before. But I can't seem to be able to get past it. There are people out there who believe that throwing is like lifting.
But here is the thing. Lifting is not that athletic at all. Throwing is really athletic. Which explains why good lifters don't really get into throwing and do well, but, good throwers can get into lifting and do very well.
I think I could go on about this for a long time. But I will not. Because I do not feel like typing anymore.
Until Next Time.
Thursday -
First off. Here is the week in review from Aug. 7th - 14th. Everything in the video happened in that time frame.
1. D-Flex
2. Overhead Shot Heave
3. 56lb Weight Spins - needed to get better at this. Did a lot of turns here. 40 min of work.
4. 56 Weight for Distance - Did about 15-20 throws here as well. Was not feeling great with it. Still hit 27 feet and peppered the 25 foot area.
Here is the thing. I do something at the end of my first turn. I slow down in the second and then just do a stand after that. That is what needs to be figured out.
5. 28 Weight for Distance - Did a lot of throws here as well. I was pretty beat up after an hour and 15 minutes of heavyweight stuff. So 45 feet was good.
6. 28lb Spins Using Hook Grip - I am getting into the hook grip. Did a bunch of spins this way. It was feeling pretty good.
So I sis a bunch of 28lb weight throws again. The hook worked well for me on this day. I hit about 50 feet within a couple of throws. That was good.
Thoughts -
I hate throwing. Well............ Not hate, but I do hate it during the practice part. Sometimes all I can think about is quiting. But I can not even make myself skip the next throw. I have to keep trying. It is like some invisible force is pushing me to practice more and more.
Then I have a good day, really like throwing, and will train forever to get to the next great day. Amazing really.
Part of it, I think, is because no matter how bad I feel or how rough the day is going, I honestly believe the next throw is going to be a PR. Every time I think that.
Sometimes it happens.
Thoughts 2 -
The more I throw, the more I find it is nothing like lifting. I know I have said this before. But I can't seem to be able to get past it. There are people out there who believe that throwing is like lifting.
But here is the thing. Lifting is not that athletic at all. Throwing is really athletic. Which explains why good lifters don't really get into throwing and do well, but, good throwers can get into lifting and do very well.
I think I could go on about this for a long time. But I will not. Because I do not feel like typing anymore.
Until Next Time.
Lei, looks like you are well recovered for some good work this week.
Sunday went pretty good.
1. Neck Attack - 3 sets 10 reps. Green Band.
2. Reverse Hypers - 3 sets 10 reps 140lbs.
3. Band Rotations - 3 sets 10 reps. Green Band.
4. Overhead Pud Heave - 44.5lbs. Did about 6 or 8 throws.
5. The Caber - The caber went a lot better this time. Some because we used a 19' mid 120's pound caber instead of the crazy monster.
I had some good picks, got a lot better at managing the caber once it is up, learned how to keep it more stable. No turns. Will get better. Caber will be trained more often these days.
6. Sheaf - 20lb. This went really well. Hit 20'. Missed 22 a lot of times. I think I had the height on a couple, just did not get it over the bar. This was a lot better than the last time sheaf was done.
I am learning how to swing through a lot better. As well as starting the swings towards the bag instead of away. This was it does not slide as easily.
7. WOB - I am learning the hook grip. It is pretty cool. Timing is a little different. Hit 12' a bunch of times.
I think the hook grip is going make some difference in my throws.
Thoughts -
Overall, I am happy with the day. I like the caber a lot and am looking forward to improving.
Sunday went pretty good.
1. Neck Attack - 3 sets 10 reps. Green Band.
2. Reverse Hypers - 3 sets 10 reps 140lbs.
3. Band Rotations - 3 sets 10 reps. Green Band.
4. Overhead Pud Heave - 44.5lbs. Did about 6 or 8 throws.
5. The Caber - The caber went a lot better this time. Some because we used a 19' mid 120's pound caber instead of the crazy monster.
I had some good picks, got a lot better at managing the caber once it is up, learned how to keep it more stable. No turns. Will get better. Caber will be trained more often these days.
6. Sheaf - 20lb. This went really well. Hit 20'. Missed 22 a lot of times. I think I had the height on a couple, just did not get it over the bar. This was a lot better than the last time sheaf was done.
I am learning how to swing through a lot better. As well as starting the swings towards the bag instead of away. This was it does not slide as easily.
7. WOB - I am learning the hook grip. It is pretty cool. Timing is a little different. Hit 12' a bunch of times.
I think the hook grip is going make some difference in my throws.
Thoughts -
Overall, I am happy with the day. I like the caber a lot and am looking forward to improving.
That looks sweet!
8/19/08
Made a med ball today with dirt, duct tape, and an old bball. Approx 20 lbs.
Wall ball throws- 1 minute
rest 1 minute
sledge tire- 1 min
rest 1 min
Repeat 5x.
Last day of jiu jitsu tonight
I have until the end of the month for the jits. Sweet.
1.) Warm up
2.) Drill arm bar, triangle
3.) Gi chokes. All from side control. First- breaking hips, feeding your gi to other hand, getting back to knees, head down, onto the ball of your feet, use free hand to finish choke. Second- cross gi is fed, keep arm trapped, walk up towards head, choke. Third- Same as second, except if they aren't going out, roll.
Thoughts-
1.) Keep working at popping triangles
2.) Shrimp more
3.) Only roll with the rasta if you are going to play top game. **** having his dreads in your face.
8/19/08
Made a med ball today with dirt, duct tape, and an old bball. Approx 20 lbs.
Wall ball throws- 1 minute
rest 1 minute
sledge tire- 1 min
rest 1 min
Repeat 5x.
Last day of jiu jitsu tonight
I have until the end of the month for the jits. Sweet.
1.) Warm up
2.) Drill arm bar, triangle
3.) Gi chokes. All from side control. First- breaking hips, feeding your gi to other hand, getting back to knees, head down, onto the ball of your feet, use free hand to finish choke. Second- cross gi is fed, keep arm trapped, walk up towards head, choke. Third- Same as second, except if they aren't going out, roll.
Thoughts-
1.) Keep working at popping triangles
2.) Shrimp more
3.) Only roll with the rasta if you are going to play top game. **** having his dreads in your face.
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Tuesday
Well. We started out ninja fighting with pvc pipe and stopped when we figured out that we were going to smash each others fingers.
Then we moved on to wrestling. And let me tell you this. DON'T try to fight Bert or myself. You will have about 5 seconds before one of us hurts ourselves and tries to run away.
It was a lot of fun, we both had some great moves.
My neck started hurting again. Bert aggravated a hip flexor.
It seemed like such a good idea at the time.
We then went outside to start throwing. All stone throws were with a 17lb stone.
1. Overhead Stone Heave
2. 1's - This is a great drill to help use the legs more and get into the proper positions for the stone. I feel that this drill is going to help me a lot. You know, because I need to use my legs as opposed to doing a standing one arm bench press.
3. Stand Throws - This was pretty good. The 1's helped a lot and I was throwing up to mid 30's with a lot less effort than usual.
This was a great technique day.
On to the weight room. A lot because my neck was getting more and more sore holding the stone and Bert was having hip flexor issues.
4. High Pulls - Set the high pull indicator at 17. Worked up to a bunch of sets at 225lbs. These pulls went really well. The height was high and the speed was good.
5. Bench Press - Used the curl bar. Worked up to 355lbs for a triple.
Thoughts -
It seemed like we should be able to fight for a warm-up. But Nay. As it turns out, not a good idea.
The throwing was good. I feel like I made some great strides in the stone as far as using the legs more goes. Something that will need to be trained a lot more.
Well. We started out ninja fighting with pvc pipe and stopped when we figured out that we were going to smash each others fingers.
Then we moved on to wrestling. And let me tell you this. DON'T try to fight Bert or myself. You will have about 5 seconds before one of us hurts ourselves and tries to run away.
It was a lot of fun, we both had some great moves.
My neck started hurting again. Bert aggravated a hip flexor.
It seemed like such a good idea at the time.
We then went outside to start throwing. All stone throws were with a 17lb stone.
1. Overhead Stone Heave
2. 1's - This is a great drill to help use the legs more and get into the proper positions for the stone. I feel that this drill is going to help me a lot. You know, because I need to use my legs as opposed to doing a standing one arm bench press.
3. Stand Throws - This was pretty good. The 1's helped a lot and I was throwing up to mid 30's with a lot less effort than usual.
This was a great technique day.
On to the weight room. A lot because my neck was getting more and more sore holding the stone and Bert was having hip flexor issues.
4. High Pulls - Set the high pull indicator at 17. Worked up to a bunch of sets at 225lbs. These pulls went really well. The height was high and the speed was good.
5. Bench Press - Used the curl bar. Worked up to 355lbs for a triple.
Thoughts -
It seemed like we should be able to fight for a warm-up. But Nay. As it turns out, not a good idea.
The throwing was good. I feel like I made some great strides in the stone as far as using the legs more goes. Something that will need to be trained a lot more.
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Lol, nice
8/21/08
AM jits
1.) Warm up
2.) Take down/throwing drills
3.) Open guard pass
4.) Open guard passing drill
5.) free roll
Thoughts-
1.) These 200+ lbers. Get me in side control and I'm stuck. Shrimp moar!
2.) When someone is transitioning to mount, that's when to pull half guard. WORK IT.
3.) Eat before training. Waking up and going is not a good idea.
8/21/08
AM jits
1.) Warm up
2.) Take down/throwing drills
3.) Open guard pass
4.) Open guard passing drill
5.) free roll
Thoughts-
1.) These 200+ lbers. Get me in side control and I'm stuck. Shrimp moar!
2.) When someone is transitioning to mount, that's when to pull half guard. WORK IT.
3.) Eat before training. Waking up and going is not a good idea.
Yesterday's PM jits
1.) warm up
2.) Passing butterfly guard. Weave arm through legs, shoulder heavy, walk. If opponent blocks with top leg, bring leg into hip, cross arm over chest, chest heavy, slide to mount. Very uncomfortable for opponent.
3.) Drilling passing open guard
4.) Free roll
Thoughts-
1.) Keep working that x guard sweep. Control sleeve, maybe.
2.) Moar triangles!
1.) warm up
2.) Passing butterfly guard. Weave arm through legs, shoulder heavy, walk. If opponent blocks with top leg, bring leg into hip, cross arm over chest, chest heavy, slide to mount. Very uncomfortable for opponent.
3.) Drilling passing open guard
4.) Free roll
Thoughts-
1.) Keep working that x guard sweep. Control sleeve, maybe.
2.) Moar triangles!
Kind of a lot has happened since the last time I posted a workout. We have had many visitors and some great workouts. I will start with last Friday.
Friday - Aug. 22
Eric Frasure came into town on this day. He worked up to a 500lb Caber Curl and attempted 585lbs. Pretty Strong.
Lots of throwing drills. Eric was extremely helpful with this. I finally understand some of the more basic points of the weight throw. As it turns out, I need to slow things down quite a bit.
Also a lot of the positions are different than I thought. Eric is very good at getting the point across in terms that are easy for a beginner to understand.
Apparently I over complicate things.
After the throwing drills we did some Single Arm / Single Leg Overhead Dumbbell Presses. These were pretty good. Worked up to 80lbs and felt pretty good.
Saturday - Aug. 23
Eric was still in town and our very own MattV came down with Jeff for some training.
This was a great day, the weather was perfect, and the throwing commenced.
1. Med Ball Globe Trotters
2. D-Flex
3. Overhead Stone Heave
4. Standing Stone - This was the best I have done with the stone. I used the 17lb stone and was averaging 35 feet with it. That was pretty cool.
MattV and I had a little stone throw contest. It is pretty cool to have someone that I can compete with. (as opposed to Bert or Eric, where there is not competition at all)
Thanks Matt, I needed the push.
5. 28lb Light Weight - I practiced the new, slower technique that Eric had gone through with us on Friday. An with much less effort than usual I threw out a 52 foot PR. That was cool.
6. Sheaf - 16lb sheaf. Ended up alternating the standing sheaf and a spin. I was working on using my body more and moving in the direction of the throw. This went pretty good too. Hit some at over 25 feet. So, pretty good for my sheaf.
7. Weight Over Bar - Took a bunch of throws. We raised the bar to a touch over 12 feet and I made that height a few times.
Lunch Break. This was after about 3.5 hours of training and it was time to eat.
Then, with our stomachs full of Moe's we went back to the gym for some training.
8. Box Squats - Worked up to a pretty easy 505lb lift. That was not bad considering the long workout on the field and the Moe's rumbling in my belly, being smashed around by my belt.
9. Pull-Ups - Huh, have not done these in a while. Did sets of 3. Need to get back on the horse here. What the heck.
10. YTM's - 3 sets of 15 reps here. 70lbs or so. Get some blood flowing in the 'ol upper back.
That ended the weekend training. I would like to than Eric for all the help with my throws. I would like to thank MattV and Jeff for making the trip as well. It is awesome to have a crew like that to train with.
Tuesday - Aug. 26
Alex and Ashley came in today from Florida. So obviously the first thing we did was........... Head outside to do some throwing.
1. D'Flex
2. Overhead Stone Heave - Used the 14lb stone and shot out my first 50' overhead heave throw. That was pretty cool.
3. Heavy Hammer - Did some winder to warm up. Then a lot of throws. Hit the 70 foot mark a few times. I really need to do these more often. I can never seem to figure out why I do them so infrequently. But it happens. Anyhow, perhaps I need to get winders back into the warm-up of my workout.
My middle is pretty sore after the hammer.
4. Wright over Bar - Did some throws at 10 feet. Then moved the bar up to 12 feet and made that ever time I threw it.
This part of the day was awesome. It was down pouring, Bert, Alex, and I were going through the WOB shotgun style. Throw, Throw, Throw. That was pretty cool.
Alex will make a pretty good thrower if he decides to get into it.
Back to the gym.
5. Power Shrugs - Did these off the floor, set the High Pull Indicator at a height and started adding weight. I worked some pretty good pulls up to 389lbs. That felt really good. Then I went to 409lbs, but the "power" part was no longer involved. I hit the indicator, not with any authority though.
6. Single Arm High Rows - Did these on the Cable Column. Needed to get some good back work in.
A & A are great to have visit. They really made the workouts a lot of fun.
That is the week up to the moment. Thanks to everyone who came in for a visit. Great times and great training.
Here is the last week in review video.
Friday - Aug. 22
Eric Frasure came into town on this day. He worked up to a 500lb Caber Curl and attempted 585lbs. Pretty Strong.
Lots of throwing drills. Eric was extremely helpful with this. I finally understand some of the more basic points of the weight throw. As it turns out, I need to slow things down quite a bit.
Also a lot of the positions are different than I thought. Eric is very good at getting the point across in terms that are easy for a beginner to understand.
Apparently I over complicate things.
After the throwing drills we did some Single Arm / Single Leg Overhead Dumbbell Presses. These were pretty good. Worked up to 80lbs and felt pretty good.
Saturday - Aug. 23
Eric was still in town and our very own MattV came down with Jeff for some training.
This was a great day, the weather was perfect, and the throwing commenced.
1. Med Ball Globe Trotters
2. D-Flex
3. Overhead Stone Heave
4. Standing Stone - This was the best I have done with the stone. I used the 17lb stone and was averaging 35 feet with it. That was pretty cool.
MattV and I had a little stone throw contest. It is pretty cool to have someone that I can compete with.
(as opposed to Bert or Eric, where there is not competition at all)Thanks Matt, I needed the push.
5. 28lb Light Weight - I practiced the new, slower technique that Eric had gone through with us on Friday. An with much less effort than usual I threw out a 52 foot PR. That was cool.
6. Sheaf - 16lb sheaf. Ended up alternating the standing sheaf and a spin. I was working on using my body more and moving in the direction of the throw. This went pretty good too. Hit some at over 25 feet. So, pretty good for my sheaf.
7. Weight Over Bar - Took a bunch of throws. We raised the bar to a touch over 12 feet and I made that height a few times.
Lunch Break. This was after about 3.5 hours of training and it was time to eat.
Then, with our stomachs full of Moe's we went back to the gym for some training.
8. Box Squats - Worked up to a pretty easy 505lb lift. That was not bad considering the long workout on the field and the Moe's rumbling in my belly, being smashed around by my belt.
9. Pull-Ups - Huh, have not done these in a while. Did sets of 3. Need to get back on the horse here. What the heck.
10. YTM's - 3 sets of 15 reps here. 70lbs or so. Get some blood flowing in the 'ol upper back.
That ended the weekend training. I would like to than Eric for all the help with my throws. I would like to thank MattV and Jeff for making the trip as well. It is awesome to have a crew like that to train with.
Tuesday - Aug. 26
Alex and Ashley came in today from Florida. So obviously the first thing we did was........... Head outside to do some throwing.
1. D'Flex
2. Overhead Stone Heave - Used the 14lb stone and shot out my first 50' overhead heave throw. That was pretty cool.
3. Heavy Hammer - Did some winder to warm up. Then a lot of throws. Hit the 70 foot mark a few times. I really need to do these more often. I can never seem to figure out why I do them so infrequently.
But it happens. Anyhow, perhaps I need to get winders back into the warm-up of my workout.My middle is pretty sore after the hammer.
4. Wright over Bar - Did some throws at 10 feet. Then moved the bar up to 12 feet and made that ever time I threw it.
This part of the day was awesome. It was down pouring, Bert, Alex, and I were going through the WOB shotgun style. Throw, Throw, Throw.
That was pretty cool.Alex will make a pretty good thrower if he decides to get into it.
Back to the gym.
5. Power Shrugs - Did these off the floor, set the High Pull Indicator at a height and started adding weight. I worked some pretty good pulls up to 389lbs. That felt really good. Then I went to 409lbs, but the "power" part was no longer involved. I hit the indicator, not with any authority though.
6. Single Arm High Rows - Did these on the Cable Column. Needed to get some good back work in.
A & A are great to have visit. They really made the workouts a lot of fun.
That is the week up to the moment. Thanks to everyone who came in for a visit. Great times and great training.
Here is the last week in review video.
Man, I wish I could hang with your crew. Train, eat, train, chill.
Thursday 8/28
Jits.
1.) Warm up with tons of abs
2.) Pulling guard using foot on hip, gi control.
3.) Flying armbar
4.) Standing to butterfly guard. One foot through, control sleeve, grab leg and put onto shoulder. Keep the feet placement in mind! Outside foot on the bottom. To x guard. Stand up, sweep.
5.) Rolling
Thoughts-
1.) Tired as ****.
2.) Face opponent when in side control
3.) Stay the **** off the bottom!
Today 8/29
Today's xfit-
50 squats
7 muscle ups
10 reps hang clean @ 135
I can't do that many muscle ups. The sub is 4 pull ups and 4 dips for every MU. So here's what I did.
50 squats
28 ring dips
28 pull ups
10 reps hang clean @ 135
For three rounds. Time was 1 hour. I could have pushed it harder. Next time I do this the goal is 40 min or less.
After, it was,
GM's-
3x10 @ 135
Going to roll later today.
Thursday 8/28
Jits.
1.) Warm up with tons of abs
2.) Pulling guard using foot on hip, gi control.
3.) Flying armbar
4.) Standing to butterfly guard. One foot through, control sleeve, grab leg and put onto shoulder. Keep the feet placement in mind! Outside foot on the bottom. To x guard. Stand up, sweep.
5.) Rolling
Thoughts-
1.) Tired as ****.
2.) Face opponent when in side control
3.) Stay the **** off the bottom!
Today 8/29
Today's xfit-
50 squats
7 muscle ups
10 reps hang clean @ 135
I can't do that many muscle ups. The sub is 4 pull ups and 4 dips for every MU. So here's what I did.
50 squats
28 ring dips
28 pull ups
10 reps hang clean @ 135
For three rounds. Time was 1 hour. I could have pushed it harder. Next time I do this the goal is 40 min or less.
After, it was,
GM's-
3x10 @ 135
Going to roll later today.
It is pretty cool. There is a lot of work that gets done. The videos would probably be pretty boring if they were of the 3 of us at computers and on the phone all day.
So I pick out all the cool stuff for the vid.
On to super hardcore training and stuff.
Thursday
1. Reverse Hyper
2. Some other movementy type stuff.
3. D-Flex
4. Overhead Stone Heave
5. Heavyweight for Distance - I practiced the new slower technique here as well. WOW. I am definitely going in the right direction. I kept things pretty slow and threw the easiest series of 25 - 26.5 foot throws. I literally put in about 1/4 of the effort on the throws and still landed close to PR territory.
So, I am looking to see some changes as I get better at this.
Back to the gym.
6. Single Leg Squat on the Hurricane - 3 sets 5 reps each leg. 230lbs. Haven't done these in a while. Probably should do them more.
7. Log Rows - 3 sets 10 reps. 146lbs.
Super-Set
8. Log Press - 3 sets 10 reps. 146lbs.
Pretty good workout. I am very happy about the heavyweight and lightweight situation.
Friday
Massage w. Burkett. The 'ol neck was still feeling it. But this time I was much more relaxed. As he was working on my neck I felt the comforting "pop, pop, pop" of things falling back into place.
Now I feel great. I am going to let everything heal over this 3 day weekend and hit training again on Tuesday.
Burkett is the man.
Have a good weekend everyone.
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