Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
I am feeling better today. Lighter workout, actually, I can tell I am not close to 100% when I am working out. Here it is.
1. Dynamic Flex
2. Power Shrugs - worked up to 200 something.
3. Deadlift - worked up to 400 something
4. Stretching Abs on GHR - these went well and really helped my hip flexor. (all this not training and sitting seems to be having adverse effects on the 'ol hip flexors)
5. Band Stretch - hamstrings, quads, hip flexors
Thoughts -
I feel much better. I am hoping to be in pretty good shape for throwing tomorrow.
1. Dynamic Flex
2. Power Shrugs - worked up to 200 something.
3. Deadlift - worked up to 400 something
4. Stretching Abs on GHR - these went well and really helped my hip flexor. (all this not training and sitting seems to be having adverse effects on the 'ol hip flexors)
5. Band Stretch - hamstrings, quads, hip flexors
Thoughts -
I feel much better. I am hoping to be in pretty good shape for throwing tomorrow.
Saturday. The would be throwing day. Septin for the rain. So in light of my just coming off of illness. I kept the day pre-hab / re-hab.
1. Foam Roller - back, lats, glutes, IT, quads, hip flexor.
2. Reverse Hyper - 230lbs. 3 sets 10 reps.
3. GHR - 3 sets 10 reps.
4. Crunches & Plank Circuit - 1X through.
5. Band Stretching - calf, hamstring, glute, IT, quad, hip flexor.
Thoughts -
This was a good day in that everything is feeling a lot better and I am confident about being 100% on Monday.
1. Foam Roller - back, lats, glutes, IT, quads, hip flexor.
2. Reverse Hyper - 230lbs. 3 sets 10 reps.
3. GHR - 3 sets 10 reps.
4. Crunches & Plank Circuit - 1X through.
5. Band Stretching - calf, hamstring, glute, IT, quad, hip flexor.
Thoughts -
This was a good day in that everything is feeling a lot better and I am confident about being 100% on Monday.
Short journal today. back in the saddle.
1. Globe Trotters
2. Standing Throws - used the 22lb ball. these are feeling better.
3. Box Squat - About parallel. worked up to 3 sets at 555lbs.
4. Jumping Step-ups - 3 sets 5 reps each leg.
5. Reverse Hypers - 3 sets 10 reps. 230lbs.
6. GHR - 3 sets 5 reps.
7. Stretching Abs on GHR - 3 sets 5 reps.
Thoughts -
Things were good. I am glad to be back on a schedule again.
1. Globe Trotters
2. Standing Throws - used the 22lb ball. these are feeling better.
3. Box Squat - About parallel. worked up to 3 sets at 555lbs.
4. Jumping Step-ups - 3 sets 5 reps each leg.
5. Reverse Hypers - 3 sets 10 reps. 230lbs.
6. GHR - 3 sets 5 reps.
7. Stretching Abs on GHR - 3 sets 5 reps.
Thoughts -
Things were good. I am glad to be back on a schedule again.
Lots of interesting stuff today. I will get into that when I get to that exercise.
This was an upper body push day.
1. Dynamic Flex
2. Tri-Plex Press - 3 sets 3 reps overhead press up to 225lbs. 3 sets 3 reps push press up to 265lbs. I practiced my power jerks for 3 sets of 3 reps with the 265.
3. Snapper Bench Press - This was new and awesome. We set up a "snapper" in the base camp rack that allowed us to add 120lbs of band tension to the bottom of the bench press. After a couple of inches the 120lbs "snapped" off and BAM the bar moved a lot faster.
We did the presses off of pins. We experimented with this exercise as well. Starting with a cluster set of 4 singles with 100lbs without using the "snapper." We used the Tendo to test the peak power produced.
We then used the same 100lb bar with the snapper for 2 sets of 4 reps. I averaged 13.3% higher power output using the snapper than without it.
On the 4th set we went back to using just the bar weight, no snapper. On that set my power output was 8% higher that it was for the first set of "naked" weight.
I would have to say that the "snapper" is a really great thing. It is a way to use over-speed training on specific lifts and at specific points in the range of motion. Which is cool. Also it aids in the increase of power past the voluntary power output. This really helps break the speed barrier.
We are testing the "Snapper" on deadlifts / jump shrugs on Thursday. I am really looking forward to that. Next week we will use it on squats. Which will also be very cool.
PWO - The Usual
Thoughts -
The "Snapper" is surprisingly fatiguing By the 4th set I was really feeling the strain on my system. Since my body is not used to (and is has not, up until this point, been able to reach these speeds) this was a LOT more taxing than one would think.
Especially since the bar weight was only 100lbs. It takes a LOT of force to accelerate that bar to 1.72 meters per second, (one of the speed measurements we took on one of my lifts) when it is considered that that speed was reached in under 12" of bar travel. (my range of motion is under a foot)
So the bar was accelerated to that speed, then decelerated to a stop. In a range of motion under 12". There is a lot going on when we look at all of that.
Sweet.
This was an upper body push day.
1. Dynamic Flex
2. Tri-Plex Press - 3 sets 3 reps overhead press up to 225lbs. 3 sets 3 reps push press up to 265lbs. I practiced my power jerks for 3 sets of 3 reps with the 265.
3. Snapper Bench Press - This was new and awesome. We set up a "snapper" in the base camp rack that allowed us to add 120lbs of band tension to the bottom of the bench press. After a couple of inches the 120lbs "snapped" off and BAM the bar moved a lot faster.
We did the presses off of pins. We experimented with this exercise as well. Starting with a cluster set of 4 singles with 100lbs without using the "snapper." We used the Tendo to test the peak power produced.
We then used the same 100lb bar with the snapper for 2 sets of 4 reps. I averaged 13.3% higher power output using the snapper than without it.
On the 4th set we went back to using just the bar weight, no snapper. On that set my power output was 8% higher that it was for the first set of "naked" weight.
I would have to say that the "snapper" is a really great thing. It is a way to use over-speed training on specific lifts and at specific points in the range of motion. Which is cool. Also it aids in the increase of power past the voluntary power output. This really helps break the speed barrier.
We are testing the "Snapper" on deadlifts / jump shrugs on Thursday. I am really looking forward to that. Next week we will use it on squats. Which will also be very cool.
PWO - The Usual
Thoughts -
The "Snapper" is surprisingly fatiguing By the 4th set I was really feeling the strain on my system. Since my body is not used to (and is has not, up until this point, been able to reach these speeds) this was a LOT more taxing than one would think.
Especially since the bar weight was only 100lbs. It takes a LOT of force to accelerate that bar to 1.72 meters per second, (one of the speed measurements we took on one of my lifts) when it is considered that that speed was reached in under 12" of bar travel. (my range of motion is under a foot)
So the bar was accelerated to that speed, then decelerated to a stop. In a range of motion under 12". There is a lot going on when we look at all of that.
Sweet.
...
I would have to say that the "snapper" is a really great thing. It is a way to use over-speed training on specific lifts and at specific points in the range of motion. Which is cool. Also it aids in the increase of power past the voluntary power output. This really helps break the soundbarrier.
...
...
Especially since the bar weight was only 100lbs. It takes a LOT of force to accelerate that bar to 340 meters per second, (one of the speed measurements we took on one of my lifts) when it is considered that that speed was reached in under 12" of bar travel. (my range of motion is under a foot)
So the bar was accelerated to that speed, then decelerated to a stop. In a range of motion under 12". There is a lot going on when we look at all of that.
Sweet.
Fixed =P
The snapper sounds badass
Sweet, what values are you getting?
I'm getting around 220.8 N of force. That's about 49.64 lbs...
Hmmm that seems a little wrong. I'm thinking the deceleration was taken into account. You also had some initial speed which I didn't take into consideration, which would make the accel a little different.
I used vf^2=vi^2+2ad
then f=ma
100 lbs=45.5 kg
1.72 m/s
12"=.3048 m
I'm getting around 220.8 N of force. That's about 49.64 lbs...
Hmmm that seems a little wrong. I'm thinking the deceleration was taken into account. You also had some initial speed which I didn't take into consideration, which would make the accel a little different.
I used vf^2=vi^2+2ad
then f=ma
100 lbs=45.5 kg
1.72 m/s
12"=.3048 m
I figured out the problem.
To find acceleration we need the time it took to get from 0 to 1.72 m/s. I know it was much less than a second. But I do not have a hard number.
Without Acceleration, there is no way to figure out force.
Something else that needs to be kept track of. :11doh:
To find acceleration we need the time it took to get from 0 to 1.72 m/s. I know it was much less than a second. But I do not have a hard number.
Without Acceleration, there is no way to figure out force.
Something else that needs to be kept track of. :11doh:
Pfft. No need to cry about it. Just film it.