Training Log - Inspired by Evo

^^^^ Who says I don't have a light saber? :cool: And dieing does not make someone less cool. :cool::cool:

OK. Morning workout today.

1. D-Flex

2. Power Skips - 3 sets 15 yards.

3. KB Throwing Rotation Drill - 35lbs, 55lbs, 70lbs.

4. DB Single, Single, Double Speed Press - 8 sets 3 reps. (the way it is done it is 6 reps) 70lbs.

5. KB Push Press - 3 sets 10 reps. 60lbs.

6. Tendo Triceps - We have a Tendo Ab thing. It doubles great as a triceps trainer. 3 sets 40 reps. FAST.

7. BW Rows - 3 sets 10 reps. Overhand and Underhand grip.

8. YTM's - 3 sets 5 reps each. (15 total reps per set) 60lbs.

This was a good workout. I feel a lot better training every day. My mood is a lot better.
 
woot, you're dieting?
 
question for you boss-

Georgen, just in case you look- I notice the power cleans are alot harder as I really widen my grip. Is it a bad strain on my wrists? Do you guys very your grip width on those?

FF
 
I notice the power cleans are alot harder as I really widen my grip. Is it a bad strain on my wrists? Do you guys very your grip width on those?
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For the cleans it is best to find a grip that is comfortable for you. Some people like wider, some like closer. I believe it comes down to anatomy and how your body handles different width grips.

You will find one that causes the least stress on the shoulders, wrists, and elbows. It may not be the best grip for everyone, but it will be the best grip for you.

Sweet another movment for you to explain.
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DB Single, Single, Double are pretty simple. Lay back with the DB's on your chest and do this.

Left, right, both.

Do it 3 times through. That is the number of reps I do.

I like to use this as a speed bench instead of regular speed bench. I feel like I get more out of it and it is much less hard on the elbow and shoulders than regular bench press.

OK, The Workouts. Have a bunch in here today.

Saturday

1. D-Flex

2. Overhead Stone Heave - 14lbs. I forget the distance.

3. Weight Over Bar - Many, many throws at 11 feet. Was not feeling right. Not in time with the weight. Moved the bar to 12 feet. missed 2X then hit it on the third.

4. Sheaf - Bunch of throws.

Sunday and Monday

To the mountains. The wife and I did nothing. Watched movies. Looked at views. I read an entire book in 2 days. Ate food. Naps. It was a really good couple of days. It was our anniversary on Monday. 7 years.

Tuesday

1. D-Flex

2. Overhead Stone Heave - 15.5lb stone. 45-46 feet.

3. Heavy Weight - No strap today. Hit 24 and 25 feet a lot of times.

4. Light Weight - Hit 49 feet today. I feel like this one is going to take off soon.

Wednesday

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Single Leg Repeat Broad Jumps

5. Speed Squat - Off parallel Box. 5 sets 2 reps. 345lbs. Staying over .7mps average speed.

6. Squat - Off parallel Box. Singles. Worked up to a pretty easy 645lb lift. The weight did not even feel heavy on my shoulders and this was a VERY low motivation lift. I feel that 700lbs is there if I decide to get under the weight. I will when I am not focusing on throwing so much.

7. Single Leg Step-Up Jumps - 3 sets 5 reps each leg. Getting into some more athletic movement type stuff. I am thinking it is more and more important to do this on heavy strength type days.
 
Isn't that what the helmet is for?
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My helmet is for when we meet and I head-butt you square in the nose. :D

Where's my video you part-time, kilt wearing, helmet having man?
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Uuummmmmm. It does not exist yet. :D It will soon. This has been a busy week. That and I did not do the 3+1's yesterday. :beerchug:

I wanna see the helmet in action!
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See my reply to Lei's question. :D
 
Time to post some more workouts.

Saturday

RogerCW, Rory and his wife April came into town.

This was a pretty good day. It was hot, dang hot.

We hit the Stone throw first. I hit some 32-34 foot range throws. (Lots of throws) Rory got crazy with the non broken hand throwing.

Heavy Weight- Hit some 22-23 foot throws. Felt pretty good.

WOB - a bunch at 11 feet. Hit 12 on the first try again. Makes me happy.

Thanks to Roger for all the help. He had some great cues for making a good improvement in my throws. It is always appreciated.

Back to the Gym. This is not a training day for me. But "Broken Hand Rory" hit some volume on the belt squats, back extensions, vertimax, and ab-work.

I have to say Rory is very motivating to have around.

Some good conversation on using cleans and the squat as opposed to or along with the snatch and other pulling and squatting movements. It was interesting to hear some other points of view and reasons for them.

Also some good talk about (what I consider anyhow) the art and organic nature of training. Which is fun because people usually like to discuss the science of training and not the art of training. Great topic. I am thinking of starting a topic on this sometime soon to get more minds into the game.

All in all a great day. It is fun to have more people around to train with.

Monday

Upper body lifting in the morning.

1. Bench Press - Worked up to 5 or 6 singles at 355lbs. Then did a triple. Then did 3 sets of 10 reps at 225lbs.

2. Viking Press on the Hurricane - 3 sets 10 reps with 140lbs. Some good work.

3. Ring Push-Ups - 2 sets 10 reps.

4. Ring Rows - 2 sets 10 reps.

Thoughts -

Lots of pressing here. A higher volume for me right now anyhow. Since I did not press last week and did only one day the week before. I am pretty sore from this. I will try to get pressing in at least once a week. :D
 
Some More Workouts

Tuesday

The Sehuda was around. We were throwing.

1. D-Flex

2. 56lb Spin Drill - This is something I really need more of. I am close to getting my turns more dialed in.

3. Heavy Weight - Threw a 26 foot PR. Then garbage after that. 22-23 feet over and over.

4. Light Weight - Not a ton of throws. Hit a 47. Like the heavy, everything after that was not as good. I am getting more and more out of touch with the light weight. I really need to so some spin drills for that as well.

That was all. Not the greatest practice. But you can't complain too much when a PR is hit.

Wednesday

A little different on this day.

1. Reverse Hypers - 3 sets 10 reps. 90lbs.

2. Underhand Grip Bent Rows - Did sets of 6 reps at 135lbs, 225lbs, 275lbs. The 3 sets of 5 reps at 295. Touches the floor on every rep.

3. Lat Pull-Downs - 3 sets 10 reps of whatever weight I used.

4. GHR Stretch-Rotation Abs - 3 sets of 6 reps. These were one stretch ab to sit-up then back to halfway down, 2 rotations, then sit-up again. That was on rep.

5. YTM - 3 sets 5 reps each. (so 15 total reps per set)

Things are going well. I really liked the back work. It went well. I am starting to fall into a good routine where I am able to train all the different things I feel are needed to get better. Soooooooo, not coincidentally, things have been improving. I am better in almost every area of training.

Super-Cool :cool:
 
Well, I have a few days to go through here. So I will get started.

Thursday

1. Dynamic Flex

2. Overhead Stone Heave - Used the 15.5lb stone. a bunch at 39 and 40. Pulled out the last one for a 44-45 foot throw.

3. Standing Stone Throw - This is getting better and better. I have a much better feel for the event and everything is coming together well. Threw the 15.5lb stone. A bunch at 33 feet or so. My last 3 throws were done "game style" Te first one was about 31.5 feet. Then things cam together on the second and I hit 36 feet. The third I tied the second throw with another 36 foot throw.

All in all the stone is getting better. I am now closer to the 40 foot mark than the 30 foot mark. :cool:

4. Hammer - 22lb. Haven't done this in about 3 weeks. It showed. It took a while but I had a cluster of throws in the 65 foot range. That is good. Great learning day.

Thoughts -

I can not neglect any throws. I have decided to step up the drilling during my warm-up for my morning workouts.

Friday

1. D-Flex

2. Power Skips

3. Single Leg Broad Jumps

4. Repeat Broad Jumps

5. Hammer Winders - This is one of the drills I am adding into the morning warm-up. Keep the feel for hammer winding.

6. Log Press - 1 clean 3 presses. Slight push press style. 96lbs, 146lbs, 186lbs, 206lbs, 236lbs, 246lbs. Pretty good day. I always liked log pressing.

7. KB Push Press - 3 sets 10 reps 60lbs.

8. BW Ring Rows - 3 sets 10 reps.

Thoughts -

I had fun with the log presses. That is a lift I enjoy. I still feel a lot better with the more frequent training.

Saturday

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Repeat Single Leg Broad Jumps

The above warm-up stuff is going really well. I have a lot more "pop" in my step as a result. That is a good thing.

On to throwing.

5. Weight Over Bar - Set the bar at a few inches over 12 feet. (actually, we did not know exactly what the height was. We measured at the end. It was a few inches over 12 feet) It too 20 or 25 throws to hit this height. This was a big learning day though.

Before when I wob'ed I would use my hips as a fulcrum. This created a "D" path for the weight. As a result I have been throwing the weight quite far behind me. Today I learned how to dip and use my legs to drive the weight up more than back, making more of a "U" path for the weight. (I hope the D and U thing made sense.:D) A very good thing that worked well. I think as I get better at this I will have much higher throws.

6. Sheaf - What a streaky event. My timing was off. Everything felt mechanical not flowy. I did enough throws to get things back in line and feeling better.

Thoughts -

This was a good work day. It was about 103 degrees. Soooooo.... Hot. That was fun. Progress was made and things went well.
 
Yesterday was a pretty good one.

1. D-Flex

2. Power Skips

3. Single and Double Leg Broad Jumps

4. 1st Turn Weight Drills - Used the KB. 5 reps on each side. 35lbs, 50lbs, 70lbs, 80lbs.

5. Bench Press w/ Log Training Bar - This is a tough bar. It is harder than the regular bar, the log bar and the E-Z Curl bar. Did triples up to 295lbs.

6. Ring Push-Ups - 3 sets 10 reps. I am as close to parallel as I can get without putting my feet on something. I guess it is time to put my feet on something.

7. Ring Rows - 3 sets 10 reps. These are going very well also. I really like the upper back stretch I get when I relax at the bottom. Very Cool. :cool:

8. Lat Pull-Downs - 190lbs. 2 sets 10 reps.

Thoughts -

Everything is feeling pretty good. I like the way these days are going. I am confident my press will start going up with this whole "actually training it on a regular basis" thing. :D

I really like the ring work as well. I believe that is really helping with shoulder strength and stability.
 
Tuesday

Woooosh. This day was an emotional roller coaster day.

1. Dynamic Flex

2. Overhead Stone Heave - 15.5lb stone. Mid 40's.

3. Heavy Weight Turn Drills.

4. Heavy Weight - Hit 24 feet on the first throw. Then I hit 29 FEET on the second throw. I thought it was fake for a minute. But it actually happened. Of course I could not duplicate that performance the rest of the day. Hitting 22-25 feet.

Big PR though. I know it is in there. Just a couple of things need to happen to get that 30 foot mark. It feels like I could hit 30 on my next throw if everything lines up right.

5. Light Weight - Here I was not doing well either. Hitting 38-40 feet over and over again.

Then Bert and I decided to have a contest. He was throwing the heavy weight and I was throwing the light weight. He spotted me 5 feet on the throw. So if I hit 40 feet he would have to hit 35 with the heavy to match it.

My first throw I woke up and hit a 46 footer. My second throw I hit 50 feet for a PR. (this was the first 50 foot throw with the light weight) Followed that up with a 49 foot throw. So it ended up being a big PR day.

6. Reverse Hypers - 3 sets 10 reps. 140lbs.

Thoughts -

I learned about the follow through with the weight throws. It seems that, no matter how bad my turns are, I can hit a much farther distance if I have a good follow through. I did some drills in the mirror when we got back into the gym and saw how I have been making my radius much shorter.

Good day all in all.

Wednesday

I woke up this morning pretty sore from throwing last night. The high volume of the day was a big deal. So today the volume is lower.

1. D-Flex

2. Power Skips

3. Hammer Winders

4. 3+1 snatches - 6 sets at 135lbs.

5. KB Snatches - sets of 5 reps each side. 45lbs, 52lbs, 70lbs, 80lbs.

Thoughts -

Lots of soreness from throwing. Took it lighter today so I can really get after throwing on Thursday. The most important thing is getting better at the throws right now. So focusing on being recovered for the throwing days is important.

That is all for now.
 
Thursday

The Sehuda and DuffMan were in today.

1. Dynamic Flex

2. Overhead Stone Heave - The last time DuffMan was in town we were having a head to head battle that I was not winning all the time. Things were different today. I had the upper hand (read, a lot more practice time) and took it with a 44 foot toss.

Though Duffy has some serious "bring it" and hit a 40 footer. With no practice or training at all. Props to the DuffMan. :cool:

3. Stone Throw - Average throws 33-35 feet. Dave (The Sehuda) was really helpful with some advice on setting the stone in the right position. That was good and made my throws more consistent.

4. Stone Throw off the Toe Board - The was another good Idea that Duda Sehuda Dave brought to the table. It was a great drill that helped me learn to really follow through and get more use out of my front leg.

5. Stone Throw - Things were a lot better here. With a lot less effort I was able to hit the same 33-35 foot throws using the sweet new follow through I have.

Props to Dave.

6. Hammer - 22lb. Not a ton of throws here, Hit some in the mid 60 foot range. Hauled off 4 throws at 70, 71, 71, and 74 feet. Things are going better.

To the gym.

7. Deadlift - Worked up to a 507lb pull. Low motivation. Then did a few singles at 460 and a set of 5 at 460. Felt pretty good.

Thoughts -

The stone has come a long way. I have the ability to hit 40 feet on any throw coming up now. It is just a matter of lining things up right.

Drill are helping. I like having a good stone drill now. Hammer winders as a drill on off throwing days are going to be a great thing. The turn drill with the weights is great as well. I am learning that doing more drills will help me get a better understanding and feel for the throws.

I decided I am going to bring it with one good exercise after throwing on Tues and Thurs. Having Bert there is better than just doing things on my own in the mornings. Hitting a couple of exercises really intensely will be of great benefit.

Friday

1. D-Flex

2. Power Skips

3. Squat and Press - Worked sets of 5 up to 185lbs.

4. Log Bench Press - worked up to 276lbs for a few sets of 5 and a couple of sets of 10.

5. Log Row - 3 sets 10 reps. Worked up to 211.

6. YTM - 3 sets 15 reps.

Thoughts -

These work days are dong wonders for my recovery. I feel a lot better as well. Sooooooo........ good, good, good. :cool:
 
OK, Today was a really good throwing day.

1. D-Flex

2. Power Skips

3. Ninja Fighting - I was using a piece of PVC pipe and Bert was using a rope with a knot on the end of it. We ran around trying to take each other out with extremely "athletic" moves that only the true ninja could even understand. That was a lot of fun.

Tex was in today. That means stuff was happening that most people can't even dream up. He was doing Man Makers (single arm high pull) with the 132lb and 158lb inch dumbbells.

So I tried my hat at picking up the 132lb inch. In the past I have been able to get it to the knee. Today I hoisted it all the way up to hip height. A big feat for me. That was cool.

On to the throwing.

4. Overhead Stone Heave - a bunch of throws. Hit a PR at about 46 feet. Then Tex and I had a contest. Best out of three throws. He hit a 49 footer and I hit a 47 footer. I lost.

To be clear, this was the first time Tex has dome the overhead stone heave. And he was really pretty god at it.

Having a contest with Tex is kind of like having a contest with the Incredible Hulk. It is a lot of fun though. It is always cool to have 'ol Tex around. He is motivating and a lot of fun to be around.

5. Weight Over Bar - This was another good thing. Ended up setting the bar at 12 feet 4" and doing as many reps as I had to do to get it over the bar 10X. It took me 14 throws. Pretty good really since the most times I have hit 12 feet in practice is once. Better is better. My last rep was 6 inches over the bar. Really Great.

6. Sheaf - This was a lot better than last week. Used the 20lb sheaf. We need to set the higher standards up so we can measure the hight in this event.

Back to the gym for some training.

7. Vertimax - 4 sets of 4 or 5 reps of straight vertical jumps with the gray cord pulled out 4 notches. This went well. The jumping is going a lot better for me. Which is sweeeeet. :cool:

7B. Vertimax - Alternating step-up jumps. Did these with a jump box. 4 reps each leg. 4 sets.

8. Log Curl and Press - a few reps at 146. Nothing crazy. Did pressing yesterday.

9. KP Single Arm Overhead Press - Nothing heavy here either. 45lbs. 4 sets 5 reps. I held it for a bit at the top and focussed on getting a good lat stretch. The kettle bell stuff has been great for the old shoulders.

PWO - Firehouse subs. Tea.

We then got into organizing the gym and the hallway and the office. Lots of fun, lots of work. Everyone got after it and things are looking great.

The recovery meal after that was brownies and beer.

We decided that it was a good idea to smash a scanner. With my head. So I put on my sweet Ax-Men helmet. (the one in my avatar) and let Josh practice hitting me in the head. I noticed that my teeth were a little clinky. So I rolled up a towel and put it in my mouth.

Then Josh and Richard held the scanner up and I charged it like a bull, striking it with the top of my head. The glass broke, people in the parking lot were looking at us like we were crazy people.

A good time was had by all.

Well, that is all the training until Monday.
 
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Yesterday........ Was a pretty good Monday morning workout.

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Single Leg Repeat Broad Jumps - these felt awesome.

5. KB Weight Drill - sets of 5 on each side. 35lbs, 50lbs, 70lbs, 80lbs.

6. Incline Bench Press - Used the E-Z bar. worked sets of 3 up to 305lbs.

7. KB OHP - 1 set 10 reps. 60lbs.

8. Single Arm KB OHP - Had to go single arm since there are only one of the bigger KB. 2 sets 10 reps. 72lbs.

9. Pull-Ups - 3 sets 5 reps.

10. YTM's - 3 sets 15 reps. 60lbs.

Thoughts -

Inclines felt good. I really like the E-Z bar. Much easier on the shoulders and elbows. The kettle bells went good. Looks like 80lbs is going to be next on the OHP.

My shoulders are feeling great. The KB work really helps keep them healthy. :cool:
 
busy week last week. Here is the play by play.

Tuesday

I am not going to get into the specific things in this workout. Tuesdays are Heavy and Light weight days. I did about 15-20 throws of each. Everything was garbage.

I fell down, got pulled out of the box, threw sideways, traded places with the weight.

Pretty much I had no feeling at all for the weights.

After a PR in every throw, consistently, for the past few months, I guess it was time for an off day. I'm not going to read anything into this. Just that it was an off day and I will be better next time.

Wednesday-Saturday

We left Wednesday morning for Lafayette, LA to put in a weight room for the Ragin' Cajuns. WOW, they got a nice place.

I worked under the head strength coach there when at the University of Miami back in the day. It was great to see him, hang out and have a great time.

Louisiana is a really cool place. Lafayette is a great town. It was awesome to taste the Cajun food there. (I had not been to Louisiana)

I had a crawfish dinner. That was really good, they are like little lobsters. I also had rabbit. That was pretty good too. The crown jewel of the food was Cajun Power Sauce. That was great. I have ordered a case. It is one of the best sauces I have had.

So, Wednesday was a travel day. Thursday we spent the day installing the weight room. They got 10 platforms with attached Base Camp power racks, 6 lat pull-downs, 4 reverse hypers, a belt squat, and 6 glute hams. The room looks awesome, the colors make it look even better.

On to training.

After finishing off some finer points of the install on Friday we got to training, I was excited to use the Big Baby Bar. (this was the first prototype, the Ragin' Cajuns got 5 of them) It is a "cambered" type bar where the weight hangs down about a foot and a half or so. IT FELT GREAT. I was very excited to use it, so -

1. D-Flex - still gotta start with a good warm-up.

2. Parallel Box Squats w/ the Big Baby Bar - This was better than I could have imagined. The swing of the bar creates a lot more work for the core in order to stabilize things. The swing of the bar really hits the spinal erectors, glutes and hams.

Worked sets of 3 up to 390lbs. Then hit some singles with 430lbs. I stopped going up there since I was not used to the swing and stabilizing of the weight.
So, I backed it down to 340lbs and hit a set of 10. WOW, talk about lighting up my spinal erectors in the middle of my back!!!

3. Belt Squats - This was really cool and a lot harder than I thought. I use the belt squat machine. Worked sets of 5 up to 360lbs. THAT, was a LOT harder of a weight than I would have thought. Great work though.

4. Good Mornings w/ the Big Baby Bar - Again, a lot of work for the back and hamstrings. I did the good mornings with my feet close together and leaned down to about parallel. This was really hard because the bar swings out making the lever arm a lot longer.

After all that we talked training for a while and how to do all kinds of different stuff with the new weight room set up. They are going to get really strong in that place.

We traveled back and got back Saturday evening, and it's now, now.

This was a great trip, I will definitely try to make it back to Louisiana. It is a great state with some really awesome food and people.

That is the story for now. Will log again after the workout tomorrow. :D
 
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