Training Log - Inspired by Evo

Dialing things up. The last couple days of training have been awesome. House has joined our training group and the intensity has really gone up as a result. So......

Thursday

1. D-Flex

2. Hungarian Core Blaster - We did a few sets working up to....... Well...... A weight that was over 100lbs anyhow.
Super-Set
3. Hammer Winders - Used a lighter med ball on a rope and really worked on stretching out and reaching the ball away. My hip flexors are now permanently more flexible. :D
Super-Set
4. Jump Rope - We are not great jumpers. But I had the best round with 83 jumps in a row. The jump rope is a good idea. Even though I do not particularly like it. :rolleyes:

5. Speed Deadlift - We worked up to a whole bunch of sets at 365lbs, set the Tendo on it and started pulling. House and I ended up having a "who can pull the bar faster contest." After a couple of sets he pulled out a .80 meters per second. My following set was .79mps. After a couple more I hit .81mps. :D :cool: That was cool. A few more sets after that and we were moving on.

6. Single, Single, Double Press on the Hurricane - We did a mess of sets here as well. Used 50lbs plus a mini band on each side. It felt great. Bert actually related this to throwing the stone and I did some drills to get a feel for how the block should be. That worked out well.

7. Face Pulls - 80lbs, 4 sets 15 reps.

8. Standing Cable Abs - 4 sets 10 reps. 100lbs then 3X120lbs.

Thoughts -

Things I learned about me deadlift. Sink the hips down more when I pull. The bar travels about 21" on my deadlift.

Bert, House and I are now entered in a little contest. House and I have the goal of losing 10% of our bodyweight. Bert has to gain 10% of his body weight. By February 1st. That puts the goal weights at.

Jeff - 281lbs
House - 270
Bert - 263

(I am at the house right now so I will check those numbers on the board in the office at a later time to make sure they are accurate)

So I came home Thursday night, had the last bit of apple chrisp, threw away all my candy. The nerds, smarties, sweet tarts, runts, baby ruths, crunch bars, butterfingers, and 100 grand are all gone now.

Obviously my Achilles heel is candy and desert. IT IS ON NOW!!!!!

All in all a great training day. Everything was super awesome.

Friday

We got our new racks in. They are SWEEEEEEET. :cool: The new room layout is ridiculous cool. It is more functional, more people can train, and more open all at the same time. We are pretty excited.

So after a day of unloading a truck and setting up equipment, it was on to training.

1. Jump Rope

2. Safety Bar Squats - We did these with just the bar on our shoulders, not hanging on to any handles or anything. Worked up to 470lbs for a triple. That was cool. I called out that the next time we do safety bar squats I am doing 500lbs for 5. So there is another goal.

3. Bench Press - Used the new prototype 45 bar that was on the truck today. It is by far the best bar I have used in a while. The feel was awesome. Worked up to about 345lbs. (we have not weighed the bar yet. I believe this is a conservative weight)

4. Fat Bar Lat Pull-downs - 3 sets 10 reps. 180-200lbs.

5. Standing Band Abs, Elbow Smasher Style - 3 sets 10 reps each side with a green band.

6. Kettle Bell Weight Swings - 3 sets 8 reps each side. 62lb kettle bell.

7. Fat Bar Lat Pull-Down - This just kind of happened. Bert decided he was going to lat pull the stack for 3 reps. The stack is 300lbs. Obviously he could not do something more than we did. So I hit 3 reps as well. Though I could touch the bar to my chest. Unlike other parties in our group. :D

Thoughts -

Another great training day. In the next few week we will be really turning things up and hitting the weights. So look for some good PR's from all of us. It is go time.

Here is the latest video -
 
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Great challenge there - good luck with it.
 
Is G going on a diet? Let me compile a list of useful links for you:
- great place for information and motivation!

- even though you're not a teen, it can be very helpful!
- also a very helpful site!




Will you give me a 10 second head start? :D
 
Thanks stingo.

Karky, if you lived anywhere near me I would kill you. Or at least pummel you for 30-45 minutes of cardio.

Actually, a svelte 280 will probably be a good place for me. I definitely do not want to get small again and should be able to have good strength in the 280 range, so that is cool.

Oh, I will win this little contest. :car:
 
goergen1 said:
Thanks stingo.

Karky, if you lived anywhere near me I would kill you. Or at least pummel you for 30-45 minutes of cardio.

Actually, a svelte 280 will probably be a good place for me. I definitely do not want to get small again and should be able to have good strength in the 280 range, so that is cool.

Oh, I will win this little contest. :car:
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You must admitt, it was a good burn :D
 
You're a strong mofo.

BTW, that video was great. That one guy was hilarious! "I want a small butt and small hamstrings ... I want you to be 400 pounds with a flat butt" :D

That's a sweet set up they've got in that gym. I wish the gym I went to looked like that :(
 
You're a strong mofo.

BTW, that video was great. That one guy was hilarious! "I want a small butt and small hamstrings ... I want you to be 400 pounds with a flat butt"

That's a sweet set up they've got in that gym. I wish the gym I went to looked like that
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ILM welcome to my training journal. Thanks for the props.

That video is our video. Meaning I am the one who put it together and that facility is our training facility. :action8:

I like that back squat-BTN press-OH squat thing. Def going to try that. It looks great for warm ups.
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I am not sure if I can comment on this........ comment. Given that you and Karky seem to be in cahoots, or cahooting if you catch my meaning. :love2:

Yea that is a great exercise. Not the easiest thing to do.
 
goergen1 said:
ILM welcome to my training journal. Thanks for the props.

That video is our video. Meaning I am the one who put it together and that facility is our training facility. :action8:
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I thought it was time I actually read your workouts ;)

That video was awesome!! And the gym? A dream come true for somebody like me. You lucky dude :)

I could sure execute some serious body work at that gym ... and you guys are so typical of the strength athlete mindset. It was such a pleasure watching the video. I'll have to watch those videos every week!!

I'm really impressed!!! :cool:
 
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Thanks ILM. It is great to have your feedback. :mrright:

Getting better and better.

1. KB Swings - 62lbs. 3 sets 10 reps.

2. Some Jump Rope, not much.

3. Lockout and shrug from above the knee - Did this for sets of 3 double overhand. We started with a 50lb bar and 45lb plates, added 25, then plate, then 25, then plate. Until. I used the double overhand grip up to 410lbs. Then did a sets or so with a mixed grip. Then back to double overhand w/ straps after that.

After 500lbs shrugging was not going well for me so House and I started a lockout contest. We both went up to 730lbs. I got it, it was hard. I am pretty sure we decided that House smoked it. This round to House.

4. Push Press - Used the Parallel Grip, 6" prototype bar. This went well hit triples at 135, 185, 225, 245, 275.

5. "Hundo" Round Robin - We did 5 minutes of this straight with Bert, House, and I using the 100lb D-Ball. I am with Bert in that it was not that bad today. It got me breathing, but I was not dieing.

6. Parallel Grip Bench Press on Hurricane - Did sets of 10 at 140, 190, 230, 280, 320, 340, and 370. This felt pretty good. I could hammer through the reps until the 370lbs. I then we forced to grind out the last 5 reps.

7. Bent Rows - Used the Prototype 45 bar. 3 sets 10 reps. 195.

8. Standing Cable Abs - 3 sets 10 reps. 120lbs. It might be time to move this weight up. I just did not want to on this day because I felt tired. (wimpy, huh? :rolleyes:)

Thoughts -

Having house training with us is friggin' AWESOME. I am very happy about this. Bert is a good training partner as usual, adding to the mix just makes things so much better. The banter and smack talk is increasing on a daily basis.

I am very happy about our schedule and about how training is going. I also lost 6lbs after not grazing on candy over the weekend.

I really like my candy. Apparently now is not the time to indulge in such a vice.

The new racks are in and up!! I can say with great confidence that they are the COOLEST RACKS EVER!!!! The bridges are a perfect addition to a row of racks. There are more training stations here than ever before and it is more open. Very cool.

Rich and Tex are some big, strong guys. There is no shortage of strength and size in this training center.
 
What are your totals (one rep max), goergen? You must be close to 1800 pounds.

That's just insane weight you're pulling.

How long have you been lifting?
 
I have been lifting about 20 years now. Competing mostly in Olympic lifting, Powerlifting, and Strongman. And coacking/training for close to 14 years.

Just getting close to being strong again after the MMA debockle of 2005. :xmas:

My best lifts all time are 825lb squat. 625lb bench. 600lb deadlift. All that was done in just a belt and Rehband knee sleeves.

Already have the 600 dead back. With some work this winter my squat should creep into the mid 700's. I am not that concerned about bench these days. It can land where it lands. :rolleyes:
 
dude, are you buildt for squatting? That's quite the difference between your max ever squat and max ever deadlift :p and your bench is up there too..
Maybe your arms are kind of like Typhon's penis, short and wide, like a paint can :D
 
goergen1 said:
ILM welcome to my training journal. Thanks for the props.

That video is our video. Meaning I am the one who put it together and that facility is our training facility. :action8:



I am not sure if I can comment on this........ comment. Given that you and Karky seem to be in cahoots, or cahooting if you catch my meaning. :love2:

Yea that is a great exercise. Not the easiest thing to do.
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If I get oly lifting shoes for xmas, I'm gonna start pressing from a squat position. (I can't now, since I can't stay even remotely upright in a deep squat position, pressing from where I am now would put my shoulders into so much flexion they'd snap right off). I can't remember what it's called, but there's a cool press where you use a DB or KB in a squat position and do single arm overhead presses. That's gotta be so hard on the "core" (I'm gonna use it to tone my abz) :D
 
dude, are you buildt for squatting? That's quite the difference between your max ever squat and max ever deadlift and your bench is up there too.
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Yea, I am built for squatting. My total range of motion from the top down till I am sitting on m calves is only about 22". My bench range of motion is pretty small as well, 8" when I had my big benches. Now it is 10". :11doh:

Deadlift has not ever really been my best lift. It is generally the same as my RDL & good morning.

You have been talking about these shoes for months. Just get them and be done with it. Gosh. :devil:
 
goergen1 said:
Yea, I am built for squatting. My total range of motion from the top down till I am sitting on m calves is only about 22". My bench range of motion is pretty small as well, 8" when I had my big benches. Now it is 10". :11doh:

Deadlift has not ever really been my best lift. It is generally the same as my RDL & good morning.

You have been talking about these shoes for months. Just get them and be done with it. Gosh. :devil:
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I was talking about them, then I ditched it when I blew out my back, which was before summer, and I haven't talked about them since. But now my back is getting better so I want them for xmas :p

You gained 2 inches of bench ROM huh? that sucks.
 
You gained 2 inches of bench ROM huh? that sucks.
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I was 330lbs back then. I am now just under 300lbs. There is the 2". :)

Training

I love to train, to train, to train.

1. Jump Rope

2. Overhead Squat - did 3 or 4 sets of 5 at 145lbs.

3. Vertimax - 7 sets of 5 reps. Grey cord pulled 2X. These went well. Even though I do not have a perfect jump, I am much jumpier than last year!

4. Single Leg Squat on the Hurricane - Did sets of 5 at 100lbs, 140lbs, 190lbs, 230lbs, 280lbs, 320lbs, 370lbs. Except I only got 3 reps on my right leg with the 370lbs. Stupid single leg crap.

5. Punishment Single Leg Squat - 3 sets 5 reps at 190lbs. My legs were shot at this point, but I did it anyhow.

6. Heart Paddle Lat Pull-Down - 3 sets 10 reps. 190lbs+. I know the weight was moved up. I just do not know what it was moved up to.

7. Straight Leg Raise on Bench - 3 sets 10 reps.

8. a couple of reps with the #2 gripper.

Thoughts -

I am sore. Friggin' sore. Everything is sore today.

I like it.
 
I wonder what your ROM would be with a penis press... ok seriously, I need to pull myself together..
 
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