Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
OK. For everyone who is watching the nerding. I will have the time it took to make the lift by tomorrow morning. (Not enough time today) So stay tuned. At that point we will look at what I am doing wrong with the equation. I did some "test math" based upon an arbitrary number. (.4 seconds) So far I have some up with about 30lbs of force, over and over again. 
That makes no sense since it takes more than 100lbs of force to move the weight. So I will be looking into that as well.
Throwing day. On these days I am forced to be reminded about how much has to be done before I am "good"
1. Dynamic Flex
2. 1 Turn Drill - 35lb weight. This was good. I started getting a feeling for how things are supposed to go.
3. 2 Turn Drill - 35lb weight. This was good to. Also something that I felt like I was making progress at.
4. Weight Throws - Used the 35lb weight. The first few throws were 2 turns and they went well. Then I all of a sudden was throwing 10 feet less. So there was a change made to the one turn. Here I had a few throws that were the same distance as my 2 turn throws. Then the 10 foot drop again.
5. WOB Throws - 35lb weight. 5 reps each hand. These were good. WOW, there is a big difference between my left and right hand. (I am left handed and everything is better on that side)
Thoughts -
I think I am going to take a little different route on my throwing days. I seem to get my best throws in the first 3 or 4 throws, after that I have a drop-off.
SO I was thinking this morning. My best throws are the first few throws. The throws I have RIGHT after doing drills. SO I think I am start trying a sequence like this.
Some drills, 3 throws, some drills, 3 throws, some drills, 3 throws.
I think this is a good way to keep hammering the little things that are important, and tie them in with the throws.
Yea.
That makes no sense since it takes more than 100lbs of force to move the weight. So I will be looking into that as well.
Throwing day. On these days I am forced to be reminded about how much has to be done before I am "good"
1. Dynamic Flex
2. 1 Turn Drill - 35lb weight. This was good. I started getting a feeling for how things are supposed to go.
3. 2 Turn Drill - 35lb weight. This was good to. Also something that I felt like I was making progress at.
4. Weight Throws - Used the 35lb weight. The first few throws were 2 turns and they went well. Then I all of a sudden was throwing 10 feet less. So there was a change made to the one turn. Here I had a few throws that were the same distance as my 2 turn throws. Then the 10 foot drop again.
5. WOB Throws - 35lb weight. 5 reps each hand. These were good. WOW, there is a big difference between my left and right hand. (I am left handed and everything is better on that side)
Thoughts -
I think I am going to take a little different route on my throwing days. I seem to get my best throws in the first 3 or 4 throws, after that I have a drop-off.
SO I was thinking this morning. My best throws are the first few throws. The throws I have RIGHT after doing drills. SO I think I am start trying a sequence like this.
Some drills, 3 throws, some drills, 3 throws, some drills, 3 throws.
I think this is a good way to keep hammering the little things that are important, and tie them in with the throws.
Yea.
Training yesterday went pretty good. Lower Body Pull Day.
1. Dynamic Flex
2. Tri-Plex Pull - 3 sets 3 reps muscle high pull. Up to 185lbs. 3 sets 3 reps High Pull. Up to 275lbs. 3 sets 3 reps up to 385lbs.
3. Deadlift - a couple reps at 400-something. a rep at 515lbs. Then there was a lot of smack talk and heated discussion. So I upped the weight to 605lbs. I got it to below the knee three times.
Actually the 605 deadlift is a lot closer than I thought it was. Which is a good thing.
PWO - The Usual
1. Dynamic Flex
2. Tri-Plex Pull - 3 sets 3 reps muscle high pull. Up to 185lbs. 3 sets 3 reps High Pull. Up to 275lbs. 3 sets 3 reps up to 385lbs.
3. Deadlift - a couple reps at 400-something. a rep at 515lbs. Then there was a lot of smack talk and heated discussion. So I upped the weight to 605lbs. I got it to below the knee three times.
Actually the 605 deadlift is a lot closer than I thought it was. Which is a good thing.
PWO - The Usual
Hey Georgen, i don't really post here much but since you do alot of strongman and strength training i thought you would be the best one to answer my question
I am currently trying to go more into a strength development phase, and have kept most of my lifts in the 1-5 range. I heard you telling FF about doing 10 sets of 3, and i was wondering if that would be optimal for me as well. Doing 6-10 sets of very low reps. Like, las session on my military press it was
1x3 1x2 1x3 2x2, should i continue sticking to 4-5 sets, or can i make better progress with more sets?
I am currently trying to go more into a strength development phase, and have kept most of my lifts in the 1-5 range. I heard you telling FF about doing 10 sets of 3, and i was wondering if that would be optimal for me as well. Doing 6-10 sets of very low reps. Like, las session on my military press it was
1x3 1x2 1x3 2x2, should i continue sticking to 4-5 sets, or can i make better progress with more sets?
I am a pretty big fan of the many sets of lower reps. I think if you have the goal of more strength it is important to include in your program. It keeps the volume higher which is a good thing and gives you a high number of first reps. Which is also good. Anywhere from 6 - 12 sets is good. You can use a wave loading type of training and wave the number of sets up over a 3 week period, then drop back down to a lower number of sets and increase the weight, then repeat.
One of the biggest mistakes I see when people start doing a strength phase (I am not saying you are doing this, but it is very common) is switching all of there exercises to lower reps and not using higher reps on anything.
Reps training is the base or platform that lower rep strength training is built off of. Some say that higher rep assistance exercises are more important that the heavy core exercises. (though the heavy core exercises are done first)
Another thing that comes to mind with you Phate is that you train at home. I know at some point you had a limited amount of weight available for training. If that is still the case, and your sets of 2 or 3 reps are not challenging. (meaning you could do 6+ reps with the weight and you do not have more weight) Then the higher set lower rep type of programming may not be a valid training style for you.
This is a start of the answer to your question. Once I have more information there will be more to come. My questions right now are -
1. Do you have a sufficient amount of weight?
2. If the answer to the above question is no. What exercises do you have sufficient weight for?
One of the biggest mistakes I see when people start doing a strength phase (I am not saying you are doing this, but it is very common) is switching all of there exercises to lower reps and not using higher reps on anything.
Reps training is the base or platform that lower rep strength training is built off of. Some say that higher rep assistance exercises are more important that the heavy core exercises. (though the heavy core exercises are done first)
Another thing that comes to mind with you Phate is that you train at home. I know at some point you had a limited amount of weight available for training. If that is still the case, and your sets of 2 or 3 reps are not challenging. (meaning you could do 6+ reps with the weight and you do not have more weight) Then the higher set lower rep type of programming may not be a valid training style for you.
This is a start of the answer to your question. Once I have more information there will be more to come. My questions right now are -
1. Do you have a sufficient amount of weight?
2. If the answer to the above question is no. What exercises do you have sufficient weight for?
Yesterday was pretty good. It was a throwing day. I trained on my own. I just need a lot of reps with the throws.
1. Dynamic Flex
2. Overhead Shot Heave - 6 reps or so
3. Heavy weight for Distance - 56lbs. This was the first time I threw the heavy weight since last year. I did one turns. My first throw was dismal. 13 feet. Then I worked my way up to 4 throws or so at 22 - 23 feet. Much better if you ask me. Total throws were about 15.
4. Light Weight for Distance - 28lbs. I have not done this throw for a long time either. Got 35 feet on the first throw. Then I peppered the 30 foot mark. Then I ended with a few throws at 36 and 37 feet. I did about 15 throws here as well.
PWO - The Usual
Thoughts -
1. I am definitely more prepared for the throws. Not having done them, of course, my technique sucks. So a lot has to happen to realize the gains I have made in strength and power.
2. So, as anyone who reads this journal knows, I was trying to figure out the force it took to accelerate the bar when we were using the "snapper" the other day. I did not have all the information easily available. I was talking to Bert about it and he says -
"You know, if we hook the Tendo up to the computer it does all that stuff for you. You even get cool graphs and all kinds of information."
I said,
"You A-HOLE, how would I know that???"
So we are going to plug the Tendo into the computer the next time we use the "snapper" weight release device.
1. Dynamic Flex
2. Overhead Shot Heave - 6 reps or so
3. Heavy weight for Distance - 56lbs. This was the first time I threw the heavy weight since last year. I did one turns. My first throw was dismal. 13 feet. Then I worked my way up to 4 throws or so at 22 - 23 feet. Much better if you ask me.
Total throws were about 15.4. Light Weight for Distance - 28lbs. I have not done this throw for a long time either. Got 35 feet on the first throw. Then I peppered the 30 foot mark. Then I ended with a few throws at 36 and 37 feet. I did about 15 throws here as well.
PWO - The Usual
Thoughts -
1. I am definitely more prepared for the throws. Not having done them, of course, my technique sucks. So a lot has to happen to realize the gains I have made in strength and power.
2. So, as anyone who reads this journal knows, I was trying to figure out the force it took to accelerate the bar when we were using the "snapper" the other day. I did not have all the information easily available. I was talking to Bert about it and he says -
"You know, if we hook the Tendo up to the computer it does all that stuff for you. You even get cool graphs and all kinds of information."
I said,
"You A-HOLE, how would I know that???"
So we are going to plug the Tendo into the computer the next time we use the "snapper" weight release device.
If I plan on doing 6-12 sets, and by the 7th or 8th set, even after a 90 minute rest i can only do 1 rep, is that a signal that I've done "enough" or should I keep finishing out the sets. Because when i was doing 2 reps in a set, even though it took a lot of strength it didn't feel like it took as much out of me as doing higher reps.(probably because i didn't get the same high rep "pump")
Not all of my exercises are in the 1-5 range. My bench, skullcrusher, curls as still in the higher rep range. Military press atm is in the 2-3 range, weighted chins in the 1-4 range, BB rows in the 5-6 range, weighted dips in the 5 range, and might have forgot some others,
And the amount of weight is no issue for me, i have plenty of weights..and if i need more i can buy them. The only exercises that i'm not "maxing" to are squats and deadlift,
But I try to compensate by doing higher rep, atg squats(doing a special squat session today you might want to read my log) and on deadlift, i mainly do it for the hormonal benefits.( for me to max my deadlift i'd need another 50 or so lbs of weights.
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Training today. By Myself. All the cool kids must have had something better to do.
1. Dynamic Flex
2. Bench Press - worked up to a few sets at 315lbs. Did not push it. Left shoulder sore from throwing yesterday.
3. DB Overhead Press - 3 sets 10 reps. 55lbs, 60lbs, 70lbs.
4. Fat Handle Parallel Pull-Ups - 4 sets 3-5 reps. These are to help my grip too.
5. Round Back Bent Over DB Row - 3 sets 10 reps. 50lbs, 55lbs, 60lbs.
6. GHR - 3 sets 5 reps. Moved the adjustment from 6 to 5. It went well.
Super-Set
7. Stretching Abs on GHR - 3 sets 5 reps. Can touch my hands to the floor now. That is good. Back and hip flexors feel a lot better since I have been doing this exercise more.
Super-Set
8. External Rotations - 3 sets 10 reps. 20 lbs.
9. Shrugs - 2 sets 20 reps. whatever weight.
PWO - The Usual
Thoughts -
I am glad to be training more days per week. Everything feels more normal now. I am in a better place mentally. It also allows me to do a lot more pre-hab / re-hab work. Which is a good thing.
Super Fun
1. Dynamic Flex
2. Bench Press - worked up to a few sets at 315lbs. Did not push it. Left shoulder sore from throwing yesterday.
3. DB Overhead Press - 3 sets 10 reps. 55lbs, 60lbs, 70lbs.
4. Fat Handle Parallel Pull-Ups - 4 sets 3-5 reps. These are to help my grip too.
5. Round Back Bent Over DB Row - 3 sets 10 reps. 50lbs, 55lbs, 60lbs.
6. GHR - 3 sets 5 reps. Moved the adjustment from 6 to 5. It went well.
Super-Set
7. Stretching Abs on GHR - 3 sets 5 reps. Can touch my hands to the floor now. That is good.
Back and hip flexors feel a lot better since I have been doing this exercise more.Super-Set
8. External Rotations - 3 sets 10 reps. 20 lbs.
9. Shrugs - 2 sets 20 reps. whatever weight.
PWO - The Usual
Thoughts -
I am glad to be training more days per week. Everything feels more normal now. I am in a better place mentally. It also allows me to do a lot more pre-hab / re-hab work. Which is a good thing.
Super Fun
Pick a number of reps. If that number is 3. Do sets till 3 is no linger possible. If you choose 2 reps, the same. You could even do 1 rep. Although I would not do sets till you can't get it if you are using 1 rep.
The lower reps are going to feel different than using more reps. It is just a different feeling you get.
Make sure that you are still hitting exercise at the 10 - 15 rep range as well. This is something that should not be neglected. I would even advise going to 20 reps periodically on some exercises. (rows, shrugs, dips)
I would not advise doing too much low rep stuff with those exercises at home without reliable spotters.
I will look at your journal.
You could do something like what I do, I've got one day dedicated to high rep stuff, that way you will have to do it, if you think that you'll just put in some high rep exercises on other low rep days, they usually end up being very low priority.
I've actually grown fond of doing high rep stuff
I've actually grown fond of doing high rep stuff
You could do something like what I do, I've got one day dedicated to high rep stuff, that way you will have to do it, if you think that you'll just put in some high rep exercises on other low rep days, they usually end up being very low priority.
I've actually grown fond of doing high rep stuff
Yea, that pump from high reps is pretty satisfying eh?
Throwing day. Things went well.
1. Dynamic Warm Up
2. Hammer Throw - Scottish style. PR at 83 feet today. Did about 30 throws.
PWO - Moe's
Thoughts -
Things seem to be getting better. The Pakowskies were here. (did not spell the name right) That was good because I got advice from a few people. Can't learn fast enough.
1. Dynamic Warm Up
2. Hammer Throw - Scottish style. PR at 83 feet today. Did about 30 throws.
PWO - Moe's
Thoughts -
Things seem to be getting better. The Pakowskies were here. (did not spell the name right) That was good because I got advice from a few people. Can't learn fast enough.