Training Log - Inspired by Evo

Today was not a huge day. Just getting more throwing volume in. I did more basic throwing stuff today.

1. Dynamic Flex

2. Pud Overhead Heave - 20-something pounds. Hit about 35 feet with this one. That was the first time over 40 feet with it. Did a bunch of throws.

3. Pud Overhead Heave - Part 2 - 44lbs. Hit 29 feet with this one. This was the first time I was close to 30 feet.

4. WOB - Set the bar at 11.5 feet and started throwing. Alternated hands. Hit some, missed some. I really need to start getting better at this. So doing it more often will be the plan.

Thoughts -

John, Jacob Jingle-Hymer-Schmidt. Thats my name too.
 
Well, I felt like being stronger today, and I was in the mood to do some work. I was training by myself, so I decided to take my time and do things right.

PreWO - Dirty NO-BS Pre-WOrkout, B-shot, electrolytes.

I also had a Nasty B-Complex in the middle of the workout.

1. Dynamic Flex

2. Power Skips - 3 sets, 15 yards down and back.

3. Repeat Broad Jumps - 7 - 7.5 feet. 15 yards down and back. 6 sets.

4. Reverse Hyper - 2 sets 10 reps at 140lbs.

5. Band Rotations - 2 sets 10 reps each side with the green band.

6. Zercher Squat - Started at the bottom position off the straps. The starting position was just below ballzak level. (I know that is not the best way to put it. I guess I could have said just below the crotch, but that does not really sound that much better. :rolleyes:) Worked up to a single at 435lbs.

I still felt like being strong, so.....

7. Parallel Box Squat - I worked up to a triple at 605lbs. Pretty much smoked these reps. If I had any of my training partners there I would have jumped to 655lbs. I am confident it would have went. But alas, all I had was some kid to spot me.

I says, "You're gonna spot me on this set."

He says, "I really do not think that is a good idea."

So I says, "Yet, you are going to do it anyway, get over here."

Needless to say I did not have great confidence in the spotting personnel at the time.

8. 10" Log Bench Press - worked up to 4 reps at 326lbs. Not bad for pressing about once every 8 weeks or so. Everything felt pretty good on this one, I think I will start pressing a little more often.

9. Log OHP - Just a few sets of 5 at about 200lbs. At this point I did not feel like cleaning any more weight than that.

10. Reverse Hyper - 2 sets 10 reps at 140lbs.

11. Band Rotations - 2 sets 10 reps each side with the green band.

PWO - Attack w/ Kool-Aid, Muscle Milk, Oatmeal w/ milk and blueberries.

Thoughts -

I really like getting stronger. I feel like I am almost strong again. I also thing I need to work in some heavy days more often.

On another note. This got me to thinking. It is pretty amazing how you can be burned out on one type of activity, (throwing for me at the end of this week) yet be ready to rock and roll on another type of activity. (heavy lifting today)

This just shows that a lot more work can be done if workouts are set up properly.

All in all, every aspect of my training has been going well recently, just need to keep the ball rolling. :cool:
 
OK, I trained a couple of days since I posted last.

Tuesday -

This ended up being a very high volume standing stone throw day.

1. Dynamic Flex

2. Overhead Shot Heave - 10 throws

3. Standing Stone Throw - 17.5lb Stone.I threw 28 and 29 feet a LOT of times. By my 90th throw I was consistently hitting the 30 foot mark. I then stopped counting trows. A bunch of throws later I was hitting 31 feet very consistently. I ended up hitting 31 about 8 or 9 times. That was good.

Back to the gym -

4. 3+1 Snatch - 2 sets 135lbs. 2 sets 155lbs. 3 sets 185lbs.

5. Kettle Bell Snatches - 62lbs. 3 sets 8 reps on each arm.

Thoughts -

This shows that my throwing condition is way up. It also shows that if I get 100 throws in, I will go up a foot or 2. Proving, of course, that I am a beginner and throwing a LOT of times is going to be the most beneficial.

I also really started to feel some of what is supposed to go on with the stone throw. I will hit 35+ feet in about 500-700 more throws. :D

Wednesday -

This was a one exercise workout.

1. Bench Press from Chest w/ 3" Bar = Set the bar in the straps just touching my chest. Worked up to a couple of singles at 365lbs. Not bad.

Thursday -

1. Reverse Hypers - 140lbs. 2 sets 10 reps.

2. Overhead Shot Heave - 8 throws.

3. Hammer Winders - Lots of these. Practiced with the Scottish hammer. Just getting a better and better winding feel.

4. PUD Work - A bunch of different throws with the PUD. Good general throwing type stuff.

Back to the Gym -

5. Sumo Deadlift - Worked up to a few singles at 440lbs. It has been 3 or 4 years since I have done these. They felt pretty good.

6. Pull-Ups - 3 sets 5 reps. Different grips.

7. Short Box, Single Leg, Hopping Things - Bert was using these to get a better feel for how leg drive should work when throwing. They felt pretty good. I can tell this is not a motion I have done very often. Getting better will be a good thing.

8. Push Press w/ E-Z Curl Bar - went up to about 185lbs for a bunch of sets. Did some power jerks as well. I really like the E-Z Curl bar for this type of thing. It is much easier on my shoulders and elbows.

Thoughts -

I am really feeling the high throwing volume from Tuesday today. Again, more throwing is going to be a good thing.

I have been thinking about how much more athletic I am now than I have ever been. The throwing is a VERY different beast than lifting. After having been a competitive powerlifter, weightlifter, and strongman guy, I have done a lot of lifts. It is safe to say that none of these lifts increased my athleticism.

though I am still in the beginning stages of throwing, the more I throw, the more I realize the difference between strength training for strength and strength training for a sport. It is a VERY different ball game.

That is all for now. Until Next Time -

Grow Faster, Grow Stronger.
 
Eric Frasure came in for a visit and a workout today. That was exciting. He first messed around with a 500lb conans walk with the base station, then lifted the circus bell, then messed with the inch dumbbell. This guy is legit strong.

Eric then wanted to do some Zercher lockouts. He did eom 800' and 900lb lifts. Then we loaded the bar up to 1001lbs. He tried it, then did it on the 2nd try. It is impressive that he can hold that much weight in the crooks of his elbows, much less lift it off the straps. (he used our straps system for lifting off)

Again very impressive. Then there was some throwing talk and some discussion on using the heavy partial reps.

All of the above we got on video, so we will have it up soon.

Then we all had a Braemar Throw off. The contestants were -

Bert Sorin
Eric Frasure
Jeff Goergen
Richard Sorin (yes, he brought the throwing bug with him on this day)
Josh Ortegon
Shane Miller

It was good fun. We used a 22lb D-Ball. (it was hardcore raining so we did this on the turf inside) The throws were.

1. Bert Sorin - 42+
2. Eric Frasure - 40+
3. Jeff Goergen - 28.5+
4. Richard Sorin - 28+
5. Josh Ortegon - 27+
6. Shane Miller - 25+

I am sure you can guess who the Professional Highland guys are. :D

Then We hit some Gym Stuff. Below was my workout.

1. 3+1 Snatch - 5 sets 135lbs.

2. Jump Shrugs - 3 sets 3 reps. 135lbs.

3. Bench Press - 125lbs X 3. 215lbs X 3. 265lbsX3. 305lbs X 10. The 10 at 305 were actually pretty easy. I was suprised as this was the first regular bench press I have done in a month or 2. I have been wanting to start pressing more. I think I hit that goal this week. :cool:

Other Important Notes -

The strongman guys put on a clinic walking the yoke at 700lbs a bunch of times on the turf. (that is more challenging than pavement)

They then did some 500lb+ conans walks.

And polished it off with dueling stones. lifting back and forth off the platform.

The Base Station was used for all of the strongman stuff. We also got some good video of all that as well.

Grip Stuff -

The stronger grip people. Richard Sorin, Tex, Cyborg, Frasure. Has an anvil walking contest. 149lb anvil, carried single handed by the horn for distance. Impressive stuff. Nobody went under 25 feet and big Tex handled the thing for 79 feet. All of these guys were impressive with the anvil.

Thoughts -

1. I had a huge throwing volume with the standing throw this week. I have set PR's every time and things are really coming along well.

2. Some really impressive stuff goes on here. It is very exciting to have this many good competitors in different sports come together and train. I think it raises the bar for everyone involved.

We talked about this after the workout. Being surrounded with great people all the time creates a formula where everyone has to get better.

I can't wait to see what will happen on the next workout. :cool:
 
Had a couple of workouts since the last update.

Tuesday -

1. Dynamic Flex

2. 56 For Distance - This was a goofy day. It took me 20 throws to break 15 feet. Then 20 more throws to hit 20 feet. Then I has 15 throws between 22 and 24. I was starting to get angry.

Everything started going better when I said, "Screw technique, I'm just going to throw as hard as I can."

That worked. I think the 56 takes that kind of intensity.

3. 28 For Distance - Did about 15 throws. All over 40. Some over 45. That was good.

Wednesday -

Took a short lifting day here.

1. Dynamic Flex

2. Power Skips

3. Standing Broad Jumps - 4 sets. 5-8 jumps. 7' - 8' foot distance. These went really well.

4. Single Leg Broad Jumps - 4 sets each leg. 5-8 jumps. 5' foot distance on average.

5. Squat - worked up to 465lbs for a pretty easy triple.

6. Power Jerks - 185lbs. 8 sets of 3 reps.

That is all for now.

"G"
 
^^^^ Yea, Yea. I feel a good heavy day coming on tomorrow. I have picked out my tuned and will get there and start hittin' it.
 
Good to see you in here checking up Chillin. :cool:

Had a rough week. So it was time for Saturday, get after it, day. Brought 5 of my most hardcore CD's, put them in the player, hit shuffle, and started training.

1. Reverse Hypers - 3 sets 10 reps. 190lbs, 280lbs, 370lbs.

2. Band Rotations - 3 sets 10 reps each side. Green Band.

3. Front Box Squat - Used a 50lb Squat Bar. Box Height was 4 inches below parallel. Worked up to a single at 415lbs. That lift was not too hard.

4. Box Squat - Same box height as the front squat. did a few sets at 415lbs to get used to the back squat. Then worked up to a single at 550lbs. This was a really solid rep as well.

5. Log Clean and Press - First time doing the clean in a while. Worked up to 236lbs for a few sets of 2 or 3. Went pretty good for the first time doing these together in a while. Did these off of the pulling blocks.

6. 2.5" Bar Bent Row - Did these touching the floor on every rep. Sets of 5. 6 or 8 sets. Went to 285lbs for a couple of sets at the end.

7. Bench Press - worked up to a pretty easy single at 400lbs.

8. 2.5" Bar Deadlift - Double overhand grip. Worked up to 335lbs. Tried 385lbs. The bar fell out of my hands when I was close to the top.

9. Repeat box Jumps - 24" or so. 6 or 8 sets of 5 reps. Repeat jumps.

10. 2" Fat Bar Pull-Ups - 3 sets 5 reps.

11. Hanging Leg Raise - 3 sets 10 reps.

12. DB Overhead Extensions - 3 sets 10 reps. 60lbs, 70lbs, 80lbs.

PWO - Attack, Kool-Aid, Muscle Milk

Thoughts -

Not much thinking today. Just training.
 
Back to the training. Throwing day today. I have revamped my training a little to fit me better. I think the only thing I am going to do on throwing days is going to be throw.

1. Dynamic Flex

2. Overhead Shot Heave - A bunch. 43feet or so.

3. Heavy Weight - This went better. My first throw was over 20 feet. So that cut out the 40 throws it took to get to 20 last time. Everything feels pretty good here. (I should say better, not good yet) Hit 23 feet. I can feel things getting better.

4. Light Weight - Did a game type thing. 2 warm-ups. 3 throws. Hit 45 feet or so every time.

5. Caber - Caber was floppy and we cut the end of it of.

Actually the caber was a LOT easier than I remember it. Specifically the Pic. (we have not trained the caber since Charleston last year) That was good.

That is all for the day.
 
Got in and got after it today.

1. D-Flex

2. Parallel Good Mornings - Used the Buffalo bar. Worked up to a single at 435lbs. Took A 465 down, it pined me to the straps. So thats how that ended up. I am going to get a little more into good mornings. They are such a great exercise.

3. KB Snatches - Sets of 5 reps. 50lb, 62lb, 70lb, 88lb. Then I did 10 reps on each hand with the 70lb.

4. Reverse Hypers - 3 sets 10 reps. 280lbs.

5. Y-T-M's - 3 sets 5 reps each. 60lbs.

PWO - Nachos & Water.

Thoughts -

I am restructuring my workouts right now. I think I have a pretty good plan. The new layout will be a LOT less time per workout, while keeping the volume higher. This is closer to my schedule when I was doing pure strength training. It worked EXTREMELY well. I had to make some adjustments for throwing, all-in-all I think it will be really good.
 
Workout........

1. Warm-Up Stuff

2. Push Jerks - Used the Ivanko long curl bar. Went up to a single at 285. Not bad. Getting used to pressing and getting weight over my head more often again.

3. Close Grip Bench Press - Started with 2 monster mini bands doubled over on each side. +155lbs 2 sets 8 reps. +165lbs 2 sets 5 reps. +165lbs 8 sets 3 reps. Then the bands came off and I worked up to an easy single at 305lbs.

4. DB Overhead Triceps Extensions - 3 sets 10 reps. 70lbs, 80lbs, 90lbs.

5. Lat Pull-Downs - 3 sets 10 reps. 140lbs. 2 sets at 160lbs.

Thoughts -

I am going to like having more frequent workouts.
 
Throwing day today.

PreWO - Dirty PreWO, B'Shot, Mineral Shot

1. D-Flex

2. Overhead Shot Heave - We cleaned out the office today. I know, it does not sound like it has anything ot do with throwing. But..... There was an old monitor there and we decided it needed a new home. At about the 45 foot mark on the throwing field.

We took turns throwing the 17.5lb stone at the monitor. I had a good square hit right on top, and a good square hit in the middle of the screen. SWEET:cool:

3. Light Weight - Things are getting better here. I have a better concept of running down hill, as well as letting the ground come to me. Hit a few 45-48 feet. A bunch 40-45 feet.

4. Weight Over Bar - I am getting dangerously close to hitting 12 feet. I had kind of an idea today. Now that my throwing condition is better, I think it is a good idea to spend a lot more time with the heavier events. I need to increase my throwing "strength" if there is such a thing. Being a beginner yet, I believe that general strength does not help much, if at all. It seems like the better at the throws you are, the more if a difference strength makes.

Just an observation be me. :D

Thoughts -

I guess I worked these into the regular log section today. Don't have much else.

"G"
 
Short throwing day today.

1. D-Flex

2. Heavy Weight - Not a ton of throws. I am getting used to throwing a heavy weight during every practice in order to increase my throwing strength.

That is all. :D
 
^^^^ OK. Here is a bigger workout for you Karks. :D

Today was a big day. Rory and CrossFit Gary cam into town. As well as some high school discus throwers. So we had a heck of a group together.

Got to the gym at 10:00am.

1. D-Flex

2. Overhead Pud Heave - 25lbs. A few Throws

3. Overhead Stone Heave - 15.5lb stone. A few throws.

4. Standing Stone Throw - 15.5lb stone. Lots of throws. It was a really good day for this. Set a PR at 35 feet.

5. Heavyweight for Distance - 56lbs. Bunch of throws. Did some strap work here. Hit a PR of 25+ feet. That was good. I hit that distance with authority.

6. Lightweight for Distance - 28lbs. Lots of throws. Set a PR at 49'11" I tried to get the 50 feet I want. Did not quite get it. Still about a 2 foot PR.

7. Hammer Throw - 22lb. Threw till it broke. Hit a PR of 69 feet. That was good.

So, 4 events, 4 PR's. That is a good day. It is good to have Rory here. We are close to the same level. So we get to directly compete. He wins some. I win some. It is very good for both of us.

Started raining at about 1:30pm. Back to the gym.

8. 3+1 Snatch - 5 sets or so at 135lbs. These are going well.

9. Deadlift - 3 sets 3 reps at 405lbs.

10. Front Squat - Worked up to a single at 405lbs.

The lifting was pretty challenging after about 3 hours of throwing.

Thoughts -

All in all it was a good day. 4-5 hours of training. Good people, good times. It is days like today that are really good motivators.

Rory and CrossFit Gary did the 300 workout after throwing. It was sick. Rory did it in 12min 36sec. Gary did it in 12min 11sec. Those guys are in incredible condition.

I am going to Savanna, GA for my first game this year on the 3rd of may. I am feeling pretty confident I will have some more PR's. Contest PR's anyhow. It looks to be a good time.
 
goergen1 said:
10. Front Squat - Worked up to a single at 405lbs.
Click to expand...

Holy crap! I'd love to see you at my gym. I get stared at for back squating about 330lbs without the ##### padding for your shoulders.

If you walked in and front squated over 400lbs some of the skinny-ass PT's they employ in there might just fall off their bosu balls in disbelief!
 
You train for a pretty long time, aren't you worried about your body breaking down muscle making you small and weak? :D :p

Do you use any during workout nutrition? I'd be dying of hunger after 4-5 hours of training :p
 
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