Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Thanks [Focus] 
Keeping things action packed.
Today was the first day back to close to normal strength training. I took it easy.
1. Dynamic Flex
2. Single Leg BOSU Stuff
3. KB Swings on BOSU - 3 sets 10 reps. 35lbs.
4. Reverse Hyper - 3 sets 10 reps. 280lbs.
5. Neck Attack - 3 sets 8 reps each direction. Using a green band plus 45lbs
6. Band Rotations - 3 sets 10 reps each side. Green Band.
7. KB Rotating Swings - 4 sets 10 reps swinging both directions. Used a 45lb and a 40lb KB. My timing on these swings was pretty good. It takes a lot less effort to make the weight do what I want it to.
8. WOB Style KB Swings - 4 sets. Used 45lb and 40lb KB. This was good. More swinging. I have a much better feel for swinging weight.
9. High Pull - 6 sets 3 reps. Ended a couple sets at 275lbs.
10. RDL - Sets of 5. Worked up to a couple sets at 400lbs.
11. Glute Ham Raise - 3 sets 10 reps.
12. Stretching Sit-Ups on GHR - 3 sets 5 reps. Holding the stretch about 5 seconds at the bottom. Can touch my hands to the floor.
13. Lat Pull-Down - 3 sets 15 reps. 140lbs.
Thoughts -
Things went pretty good today. The flow was good and I have not lost any ability to do work.
Keeping things action packed. Today was the first day back to close to normal strength training. I took it easy.
1. Dynamic Flex
2. Single Leg BOSU Stuff
3. KB Swings on BOSU - 3 sets 10 reps. 35lbs.
4. Reverse Hyper - 3 sets 10 reps. 280lbs.
5. Neck Attack - 3 sets 8 reps each direction. Using a green band plus 45lbs
6. Band Rotations - 3 sets 10 reps each side. Green Band.
7. KB Rotating Swings - 4 sets 10 reps swinging both directions. Used a 45lb and a 40lb KB. My timing on these swings was pretty good. It takes a lot less effort to make the weight do what I want it to.
8. WOB Style KB Swings - 4 sets. Used 45lb and 40lb KB. This was good. More swinging. I have a much better feel for swinging weight.
9. High Pull - 6 sets 3 reps. Ended a couple sets at 275lbs.
10. RDL - Sets of 5. Worked up to a couple sets at 400lbs.
11. Glute Ham Raise - 3 sets 10 reps.
12. Stretching Sit-Ups on GHR - 3 sets 5 reps. Holding the stretch about 5 seconds at the bottom. Can touch my hands to the floor.
13. Lat Pull-Down - 3 sets 15 reps. 140lbs.
Thoughts -
Things went pretty good today. The flow was good and I have not lost any ability to do work.
Today is a Good Day to be ME
RRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAA
This was one of the best training days I have had in a while.
1. Dynamic Flex.
2. Overhead Shot Heave - peppered the 40 foot mark. Which is pr range for me at this field.
3. Standing Stone Throw - The whole time I was doing this I felt like I was getting better. It was just that the stone was not going as far as I would have liked. We were throwing in the dark. I thought I was throwing a 15lb stone. As it turned out, I was throwing a 21lb stone. My throws were suddenly a lot better.
4. PUD Throw - 20something pounds. This went well also. I have not really been training with this pud. So everything was a PR. I did about 12 throws.
Sometimes you have to train in the dark.
Back to the gym
5. RDL - The goal was 30 reps for the day. I was warming up, not keeping track of the weight. I hit an OK weight and we got to talking.
I said "It would be pretty cool to do 500lbs for 5 reps one day."
My training partner says "That would be cool. What are you planning to do next?"
"I don't know, maybe another sets at whatever that weight is."
"Change out the 25lb plates for 35lb plates and push it a little bit."
"OK." I say. "I'll do 5 reps."
As it turned out, that top weight was 500LBS!!!!!! So I got my goal of 500lbs for 5 tonight. I like setting a goal and hitting a goal in the same night. Makes me happy.
My weights for the day were. 230X3, 280X3, 320X3, 370X3, 430X3, 480X3, 500X5, 225X7.
Oh. I was using a 50lb 2 inch bar. and yea, we got it on video. :jump1:
6. DB OHP - 3 sets 10 reps 50lbs.
7. DB Inc Bench Press - 3 sets 5 reps 80lbs.
8. Groin Stretcher - 3 sets 6 reps. These were pretty tough. I could feel the stretch as well as the strengthening effect. Pretty cool exercise.
9. Stretch Abs on GHR - 3 sets 5 reps.
10. Neck Attack - 4 ways. 3 sets 8 reps each. Green band.
11. Reverse Hyper - 3 sets 10 reps. 190lbs.
PWO - The Usual
Thoughts -
I am pretty happy with the day overall. I am pretty happy with training overall. Throwing has been going very well. I really am getting a better feel for all the throws. Lifting is going well. I feel like I am more athletic than I have ever been. My old strength is starting to come back. Which is also good.
Double thumbs up for the day.
Thanks to my training partner for being the "Get with it and make this stuff happen" guy.
RRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAA
This was one of the best training days I have had in a while.
1. Dynamic Flex.
2. Overhead Shot Heave - peppered the 40 foot mark. Which is pr range for me at this field.
3. Standing Stone Throw - The whole time I was doing this I felt like I was getting better. It was just that the stone was not going as far as I would have liked. We were throwing in the dark. I thought I was throwing a 15lb stone. As it turned out, I was throwing a 21lb stone. My throws were suddenly a lot better.
4. PUD Throw - 20something pounds. This went well also. I have not really been training with this pud. So everything was a PR.
I did about 12 throws.Sometimes you have to train in the dark.
Back to the gym
5. RDL - The goal was 30 reps for the day. I was warming up, not keeping track of the weight. I hit an OK weight and we got to talking.
I said "It would be pretty cool to do 500lbs for 5 reps one day."
My training partner says "That would be cool. What are you planning to do next?"
"I don't know, maybe another sets at whatever that weight is."
"Change out the 25lb plates for 35lb plates and push it a little bit."
"OK." I say. "I'll do 5 reps."
As it turned out, that top weight was 500LBS!!!!!! So I got my goal of 500lbs for 5 tonight. I like setting a goal and hitting a goal in the same night. Makes me happy.
My weights for the day were. 230X3, 280X3, 320X3, 370X3, 430X3, 480X3, 500X5, 225X7.
Oh. I was using a 50lb 2 inch bar.
and yea, we got it on video. :jump1:6. DB OHP - 3 sets 10 reps 50lbs.
7. DB Inc Bench Press - 3 sets 5 reps 80lbs.
8. Groin Stretcher - 3 sets 6 reps. These were pretty tough. I could feel the stretch as well as the strengthening effect. Pretty cool exercise.
9. Stretch Abs on GHR - 3 sets 5 reps.
10. Neck Attack - 4 ways. 3 sets 8 reps each. Green band.
11. Reverse Hyper - 3 sets 10 reps. 190lbs.
PWO - The Usual
Thoughts -
I am pretty happy with the day overall. I am pretty happy with training overall. Throwing has been going very well. I really am getting a better feel for all the throws. Lifting is going well. I feel like I am more athletic than I have ever been. My old strength is starting to come back. Which is also good.
Double thumbs up for the day.
Thanks to my training partner for being the "Get with it and make this stuff happen" guy.
^^^^^ Thanks guys. You are the BOMB-diggity. 
Pre / Re - Hab. We are holding each other accountable for his recovery work. Which is a really good idea.
1. Band Back Traction - 2 blue bands.
2. On the Ground Back Traction - 2 blue bands.
3. Stability Foot Stomps - Purple band. Buncha stomps.
4. Hip Flexor / Psoas Stretch - Purple Band.
5. Stability Foot Stomps - Purple. Buncha Stomps.
6. Shoulder Traction - Purple Band. Both Sides.
7. KB Swings - Light. Just getting the blood flowing.
8. Foam Roller - Back. Lats.
9. Ninja Bo Staff Move - Some buncha reps in each direction.
Thoughts -
That was good. We are going to have 2 days per week like this. I think the extra recovery work is going to go well.
Pre / Re - Hab. We are holding each other accountable for his recovery work. Which is a really good idea.
1. Band Back Traction - 2 blue bands.
2. On the Ground Back Traction - 2 blue bands.
3. Stability Foot Stomps - Purple band. Buncha stomps.
4. Hip Flexor / Psoas Stretch - Purple Band.
5. Stability Foot Stomps - Purple. Buncha Stomps.
6. Shoulder Traction - Purple Band. Both Sides.
7. KB Swings - Light. Just getting the blood flowing.
8. Foam Roller - Back. Lats.
9. Ninja Bo Staff Move - Some buncha reps in each direction.
Thoughts -
That was good. We are going to have 2 days per week like this. I think the extra recovery work is going to go well.
Todays training was awesome. Bert and I sat doem and hashed out our training plan for both lifting and throwing the other night. I am very excited about how things turned out. I think we have a plan where we will be able to efficiently meet all aspects of training.
PreWO - B12 + caffeine. I am calling this stuff the "white craptacular." The taste is awful, but it is only a shot from a tube and works very well. An excellent combination.
1. Dynamic Flex
2. BOSU Work - Single leg work and KB swings.
3. Standing Jumps - A few rounds down and back jumping to every other hash mark.
4. Vertimax - 30 foot falls. We did 10 sets 3 reps today. The first 5 sets were regular vertical jumps. The second 5 sets were leg switch jumps. These felt really good.
I got come compliments on my calves looking better after all the throwing and jumping I have been doing. Thanks to all who noticed.
5. Bulgarian Single Leg Squat on the Hurricane - 5 sets 4 reps each leg. 230lbs, 280lbs, 320lbs, 370lbs, 400lbs. This was a 80lb pr for me. (we went up to 320 about 6 weeks or so ago) So that was very good. My single leg strength is coming up very well.
6. "L" Rotations - Used the Functional Cable Column. 3 sets of some reps on each side. This is a taxing exercise. I really like it.
Super-Set
7. Parallel Fat Rolling Bar Pull-Ups - 3 sets 5 reps. My grip is getting better on these so I am able to get more reps.
8. COC Grippers - Some closes with teh #1 and #1.5. A couple closes and a couple attempts to close on the #2.
9. Took a few tugs on the 132 inch DB.
10. 3" Handle DB Lift - The small one. I forget if it is 75lbs or 100lbs??? Either way I got a few good lifts with each hand.
Thoughts -
Again a great day. I believe we are training the best possible way for our goals and have bought into the fact that everything is going to get better and stronger as long as we are consistent.
PreWO - B12 + caffeine. I am calling this stuff the "white craptacular." The taste is awful, but it is only a shot from a tube and works very well. An excellent combination.
1. Dynamic Flex
2. BOSU Work - Single leg work and KB swings.
3. Standing Jumps - A few rounds down and back jumping to every other hash mark.
4. Vertimax - 30 foot falls. We did 10 sets 3 reps today. The first 5 sets were regular vertical jumps. The second 5 sets were leg switch jumps. These felt really good.
I got come compliments on my calves looking better after all the throwing and jumping I have been doing.
Thanks to all who noticed.5. Bulgarian Single Leg Squat on the Hurricane - 5 sets 4 reps each leg. 230lbs, 280lbs, 320lbs, 370lbs, 400lbs. This was a 80lb pr for me. (we went up to 320 about 6 weeks or so ago) So that was very good. My single leg strength is coming up very well.
6. "L" Rotations - Used the Functional Cable Column. 3 sets of some reps on each side. This is a taxing exercise. I really like it.
Super-Set
7. Parallel Fat Rolling Bar Pull-Ups - 3 sets 5 reps. My grip is getting better on these so I am able to get more reps.
8. COC Grippers - Some closes with teh #1 and #1.5. A couple closes and a couple attempts to close on the #2.
9. Took a few tugs on the 132 inch DB.
10. 3" Handle DB Lift - The small one. I forget if it is 75lbs or 100lbs??? Either way I got a few good lifts with each hand.
Thoughts -
Again a great day. I believe we are training the best possible way for our goals and have bought into the fact that everything is going to get better and stronger as long as we are consistent.
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Pre/Re Hab day.
1. The Stick - quads, hamstrings, calves, IT band.
2. Band Traction on Shoulders - a bunch of positions on each arm.
3. Band Stomps - Green Band
4. Hamstring Stretch. - Green Band
Thoughts -
Good day. I needed some recovery work. I am going to sit in the whirlpool now.
1. The Stick - quads, hamstrings, calves, IT band.
2. Band Traction on Shoulders - a bunch of positions on each arm.
3. Band Stomps - Green Band
4. Hamstring Stretch. - Green Band
Thoughts -
Good day. I needed some recovery work. I am going to sit in the whirlpool now.
Throwing day. Things went pretty good.
Wram-up. Some bunch of stuff.
1. Hammer Throw Scottish Style - Hit about 24 throws. Got some to the 90 foot range. Creeping up the the 100footer.
2. Weight for Distance - 32.5lbs. Threw this about 16 times. I thought I was doing crappy. (since my hammer was going pretty good, and Bert was throwing his hammer about 60whatever meters.) I ended up throwing 43'6" which is farther than I usually throw the 28. So that so good.
Thoughts -
Throwing seems to be going well. I thing my first contest is going to be in March.
Wram-up. Some bunch of stuff.
1. Hammer Throw Scottish Style - Hit about 24 throws. Got some to the 90 foot range. Creeping up the the 100footer.
2. Weight for Distance - 32.5lbs. Threw this about 16 times. I thought I was doing crappy. (since my hammer was going pretty good, and Bert was throwing his hammer about 60whatever meters.
) I ended up throwing 43'6" which is farther than I usually throw the 28. So that so good.Thoughts -
Throwing seems to be going well. I thing my first contest is going to be in March.
Is your wife OK with that? :luxlove:
:yelrotflmao: Yea. I have been in this game since before we met. My wife knows a lot of the girls I am friends with are models or fitness competitors, or just plain hot.
It is no big deal. Everyone is just a person and we are all able to hang out and be friends.
so that means if I come over to the states you will hook me up... and no hard feelings?
I am not sure.... How would I bring up the topic? I know this guy, he is from another country, is kind of a dork with a skinny neck, I am sure you will like his accent though. :yelrotflmao:
Yup. The wife and i have been together for close to 11 years. We are having our first kid in August.
.................................................
Yesterday might have been the worst throwing day in history. (save the overhead shot, which is not an event)
1. Warming-Up Stuff - Dynamic flex and running and jumping type stuff.
2. Overhead Shot - hot 42 feet today. Best throw ever on this field.
3. Shot-Put - The other day I was feeling really good with this. Today, not so much. I am having a really hard time getting the idea of how to use my legs. Right now it is an upper body throw.
Pretty much I am going to get good at the shot one day or my throwing shoulder is going to be so injured that I will not be able to do the event.
I tried the South African style. I could throw about 20 feet doing this.
Really it is not much less than the gaggle of 37's and couple 30's I hit with the stand. 4. Pud Throw - 44lbs. Had no feel for this. That is frustrating since I had a great feel for it the last time I did it. Was not using legs, arms were not long, was not following through. So 15 feet or so.
5. Weight Over Bar - Same problems as the Pud. The difference is that I am strong enough to get the weight close to what I can throw when I am on.
Thoughts so far -
Throwing is one of the most frustrating things I have ever done. Some days I am on and everything feels like it is going to get a lot better real soon. (those are the days that I try to keep in mind on days like today.)
Then there are days like today, where everything seems to be falling apart, and the only possible outcome, it seems, is to get worse.
I guess practice more is the answer.
To the gym.
6. RDL - 30 reps. 3 sets 10 reps 225lbs.
7. Push Pres / Jerks - went up to 185 for some sets of tipples. Worked on the flexibility to get my elbows up.
8. DB Bench Press - 3 sets 10 reps 80lbs.
9. Reverse Hype / Neck / Groin stretch.
PWO - The usual
No, you tell her "look, this Norwegan friend of mine is coming to visit me, he is a VIKING and he needs sex."
I guess I could say that too.
Throwing seems like it is very volatile compared to lifting.
Today was not a bad day for lifting. Got some work done.
Tested for a power day.
1. D-Flex and Warm-Up Stuff
2. Vertimax - 30 foot-falls. 12 reps of vertical jumps. 18 reps of step-up jumps.
3. Single Leg Deadlift on Hurricane - 20 reps. Did these. 4 sets 5 reps. 140, 230, 280, 280
4. Reverse Cheat Curls - A bunch of sets of 8 reps. 130lbs.
5. Fat Bar Bent Rows - 4 sets 5 reps. 225lbs.
6. Shop Around Cable Rows - These I was going for flow. Alternating arms, up, down, side, swim style, backward swim, whatever. Just getting used to waving around instead of staying in one range of motion.
7. Ring Rows - Treated these more like a rhomboid stretch than a row. 3 sets 5 reps.
PWO - The Usual
Thoughts -
I am getting a better feeling for the flow my body has in training. I know how the weeks feel after heavy lifting, I know how the weeks feel after heavy throwing. So that is really good. Getting a feeling for how my body reacts to the throwing is very important. The throwing is much more intense than I would think. It still takes me by surprise.
Throwing seems like it is very volatile compared to lifting.
Today was not a bad day for lifting. Got some work done.
Tested for a power day.
1. D-Flex and Warm-Up Stuff
2. Vertimax - 30 foot-falls. 12 reps of vertical jumps. 18 reps of step-up jumps.
3. Single Leg Deadlift on Hurricane - 20 reps. Did these. 4 sets 5 reps. 140, 230, 280, 280
4. Reverse Cheat Curls - A bunch of sets of 8 reps. 130lbs.
5. Fat Bar Bent Rows - 4 sets 5 reps. 225lbs.
6. Shop Around Cable Rows - These I was going for flow. Alternating arms, up, down, side, swim style, backward swim, whatever. Just getting used to waving around instead of staying in one range of motion.
7. Ring Rows - Treated these more like a rhomboid stretch than a row. 3 sets 5 reps.
PWO - The Usual
Thoughts -
I am getting a better feeling for the flow my body has in training. I know how the weeks feel after heavy lifting, I know how the weeks feel after heavy throwing. So that is really good. Getting a feeling for how my body reacts to the throwing is very important. The throwing is much more intense than I would think. It still takes me by surprise.
Yesterday was a great workout. Some things clicked with the heavy and light weights for distance.
1. D-Flex
2. Swings w/ Heavy Weight
3. Heavy Weight - Doing 2 turns. This is the 3 workout or so I have done the 2 turn. I feel like I started getting the idea of how to use my middle with this throw. Threw about 20 reps.
4. Light Weight - This went great. Hit 47.5 feet on the 3rd throw. This is 2 feet farther than my previous best. The rest of the day I thought I could hit 50 feet. So I hit about 15 more throws at 47+. Then I had to peel some skin off my hand in order to smooth things out and be able to get some more throws in without causing more problems.
I hit about 6 or 8 more throws. Then I started trailing off to not as good. So I called it a day. The 50 foot mark eluded me on this day, soon I will make that distance.
1. D-Flex
2. Swings w/ Heavy Weight
3. Heavy Weight - Doing 2 turns. This is the 3 workout or so I have done the 2 turn. I feel like I started getting the idea of how to use my middle with this throw. Threw about 20 reps.
4. Light Weight - This went great. Hit 47.5 feet on the 3rd throw. This is 2 feet farther than my previous best. The rest of the day I thought I could hit 50 feet. So I hit about 15 more throws at 47+. Then I had to peel some skin off my hand in order to smooth things out and be able to get some more throws in without causing more problems.
I hit about 6 or 8 more throws. Then I started trailing off to not as good. So I called it a day. The 50 foot mark eluded me on this day, soon I will make that distance.
I made some progress toward my 1 million throwing reps today.
(That was something that came up on another forum I visit)
1. Warm-Up Stuff
2. Overhead Shot Heave - 15+ reps here. Hit about 47 on my best throws. That was good.
3. Shot Put (Stand)- I took what I learned about using middle yesterday and was able to consistently get 2 more feet on my average throw. So that was good too. About 15 throws here.
4. Hammer - Used a heavy Olympic Hammer. Practiced winders. Did some throws. Nothing I kept track of. Just getting the feel of the winders. Hit about 8 throws and a lot of winders.
5. Weight Over Bar - We used a 25lb weight and threw it over a 20 foot-ish bar. Now, I don't mean that I threw it over the bar. Actually this was an interesting thing for me. I kept missing it. By an inch or so. I had my first breakdown of angry savageness about 15 throws in. I had my second anger breakdown in the mid 20's.
It was at this point that Bert and Dave said that I was not leaving till I got the weight over the bar. I thought, "Could I knock them both out with this weight before they took me out???"
Finally, Once I was into the 30's on throws, I made the weight go over the bar.
6. Broad Jumps - We did about 6 reps. I hit 8 feet. Pretty good after all the work so far.
7. Single Leg Triple Jump - 3 reps on each leg. These were pretty had for me. I know I need to get better on the single leg support stuff.
8. Some light running to get everything back to normal.
PWO - Pizza and Beer. Recovery food of champions.
Thoughts -
This was an interesting day. Bert always said, "Sometimes you have to throw until you are really tiered, that way you have to learn how to make things go without just muscling it out there."
That makes sense after today. Here is what I learned about the weight over bar.
1. It is not just hip extension.
2. Swing the ball out, then up.
3. Push the knees forward.
Throwing is an emotional roller coaster. It is worth it for days like today.
(That was something that came up on another forum I visit)
1. Warm-Up Stuff
2. Overhead Shot Heave - 15+ reps here. Hit about 47 on my best throws. That was good.
3. Shot Put (Stand)- I took what I learned about using middle yesterday and was able to consistently get 2 more feet on my average throw. So that was good too. About 15 throws here.
4. Hammer - Used a heavy Olympic Hammer. Practiced winders. Did some throws. Nothing I kept track of. Just getting the feel of the winders. Hit about 8 throws and a lot of winders.
5. Weight Over Bar - We used a 25lb weight and threw it over a 20 foot-ish bar. Now, I don't mean that I threw it over the bar. Actually this was an interesting thing for me. I kept missing it. By an inch or so. I had my first breakdown of angry savageness about 15 throws in. I had my second anger breakdown in the mid 20's.
It was at this point that Bert and Dave said that I was not leaving till I got the weight over the bar. I thought, "Could I knock them both out with this weight before they took me out???"
Finally, Once I was into the 30's on throws, I made the weight go over the bar.
6. Broad Jumps - We did about 6 reps. I hit 8 feet. Pretty good after all the work so far.
7. Single Leg Triple Jump - 3 reps on each leg. These were pretty had for me. I know I need to get better on the single leg support stuff.
8. Some light running to get everything back to normal.
PWO - Pizza and Beer. Recovery food of champions.
Thoughts -
This was an interesting day. Bert always said, "Sometimes you have to throw until you are really tiered, that way you have to learn how to make things go without just muscling it out there."
That makes sense after today. Here is what I learned about the weight over bar.
1. It is not just hip extension.
2. Swing the ball out, then up.
3. Push the knees forward.
Throwing is an emotional roller coaster. It is worth it for days like today.