Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Happy Thanksgiving everyone. Still had to train today. 
Pretty sore from the beginning of the week. So......
Wednesday
Foam roller, stick, muscletrack.
Thursday
I kept things a bit lighter given the level of soreness.
1. Javoraks Complex - did 2 sets. 1 at 45lbs and one at 95lbs. 6 reps each of RDL, high pull, snatch, squat to press, good morning, bent row.
2. 3+1 Snatch - 5 sets. 135lbs.
3. DB Bench Press - 4 sets 8 reps done single-single-double style. Stuck with 80lb dumbbells. Just got the blood flowing.
4. Fat Bar Lat Pull - 3 sets 15 reps. 150lbs.
5. Elbow Smash Abs - 3 sets 10 reps each side. These were going well with the green band so I used the blue band today. That worked out great.
6. Y-T-M - 3 sets 15 reps. 60lbs.
Thoughts -
Nothing crazy today. Just some work to get the blood flowing. Sometimes training is the best way to get rid of soreness. Should be feeling pretty good tomorrow.
Pretty sore from the beginning of the week. So......
Wednesday
Foam roller, stick, muscletrack.
Thursday
I kept things a bit lighter given the level of soreness.
1. Javoraks Complex - did 2 sets. 1 at 45lbs and one at 95lbs. 6 reps each of RDL, high pull, snatch, squat to press, good morning, bent row.
2. 3+1 Snatch - 5 sets. 135lbs.
3. DB Bench Press - 4 sets 8 reps done single-single-double style. Stuck with 80lb dumbbells. Just got the blood flowing.
4. Fat Bar Lat Pull - 3 sets 15 reps. 150lbs.
5. Elbow Smash Abs - 3 sets 10 reps each side. These were going well with the green band so I used the blue band today. That worked out great.
6. Y-T-M - 3 sets 15 reps. 60lbs.
Thoughts -
Nothing crazy today. Just some work to get the blood flowing. Sometimes training is the best way to get rid of soreness. Should be feeling pretty good tomorrow.
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.
20 years and still ticking ...
Your total is over 2000lbs? I bow to you, Goergen1. I do not know very many men on this planet that have a total close to 2000lbs let alone over 2000lbs. And your lifts are all virtually raw. No squat suit, no bench shirt, no knee wraps. Extremely impressive.
I'm pretty much sitting here speechless (for once
).I think it's contagious ...
You're obsessed too?
It is nice to get feedback from people outside my training circle, as 2 of my training partners have 2100+ and 2300+ totals. Another of our friends in town just broke the all time world record total with 2905lbs. I think I am 2nd or 3rd from last in strength around here.
Sometimes I forget that I do not train with the average people.
It is great to have all this activity in my journal. Thanks ILM, Karky, and BigTom. :costumed:
It is nice to get feedback from people outside my training circle, as 2 of my training partners have 2100+ and 2300+ totals. Another of our friends in town just broke the all time world record total with 2905lbs. I think I am 2nd or 3rd from last in strength around here.
Sometimes I forget that I do not train with the average people.
It is great to have all this activity in my journal. Thanks ILM, Karky, and BigTom. :costumed:
Respect is definitely due. It's just so rare to see that kind of strength/power in a lifter. You're obviously lifting in a highly competitive atmosphere. The fact that you are 2nd or 3rd from last in strength really wouldn't phase me. You're a strong mofo and nothing can take your totals away from you
And you are most welcome
Thanks ILM. You are the greatest.
Tigity, Tigity, Tigity, Training.
Came in today. Trained by myself. Things went well. Kept it fairly low key since the crew will be back in full form on Monday.
1. Front Squat on 12" Box - Used the "real" front squat grip today. Worked up to 365lbs. Did three sets there. This went pretty good for the first time with the real front squat grip since 2002 or so. Should be more comfortable with it pretty soon.
2. Standing DB Overhead Press - Sets of 5 reps at 50lbs, 60lbs, 70lbs, 80lbs, 90lbs. I was feelin' the dumbbells after thanksgiving day training.
3. Reverse Fly - 3 sets 10 reps. 25lbs, 30lbs, 35lbs.
4. Ab Wheel - 3 sets 10 reps.
5. Reverse Hypers - 3 sets 10 reps. 175lbs.
Thoughts -
I am pretty happy that my wrists and elbows did not come apart during front squats. Maybe I will do some cleans soon. Who knows.
Tigity, Tigity, Tigity, Training.
Came in today. Trained by myself. Things went well. Kept it fairly low key since the crew will be back in full form on Monday.
1. Front Squat on 12" Box - Used the "real" front squat grip today. Worked up to 365lbs. Did three sets there. This went pretty good for the first time with the real front squat grip since 2002 or so. Should be more comfortable with it pretty soon.
2. Standing DB Overhead Press - Sets of 5 reps at 50lbs, 60lbs, 70lbs, 80lbs, 90lbs. I was feelin' the dumbbells after thanksgiving day training.
3. Reverse Fly - 3 sets 10 reps. 25lbs, 30lbs, 35lbs.
4. Ab Wheel - 3 sets 10 reps.
5. Reverse Hypers - 3 sets 10 reps. 175lbs.
Thoughts -
I am pretty happy that my wrists and elbows did not come apart during front squats. Maybe I will do some cleans soon. Who knows.
Sometimes I like to train.... like to train.
Back in the groove with the B and House. Things went well today.
1. Jump rope and light pulling warm-up. I even did a couple of pull-ups.
2. Tri-Plex-Pulls - Did every rep off the floor, sets of 3 reps. 4 sets of muscle high pulls at 135lbs.... up to 225lbs or something like that. 3 sets of high pulls up to 300lbs or so. 4 sets of power shrugs up to 352lbs.
3. Hang Power Shrugs - 3 sets 5 reps, 352lbs. Did these after all the tri-plex stuff.
4. DB Inc. Press - Sets of 5 at 80lbs, 90lbs, 100lbs, 120lbs, 130lbs. This went really well. Did stop and stab style on the first three sets. Then just hammered them out on the last 3 sets.
5. SA DB Row - 3 sets 10 reps w/ 80lbs
Super-Set
6. Green Band Rotations - 3 sets 10 reps each side.
Super-Set
7. Pumpernickles - 3 sets 10 reps. I really liked these. Very triceppy. (it is a triceps exercise on the Tendo abs thing)
Thoughts -
I am feeling pretty good. Everything is going well with the training. Great feel and flow with the training partners. Could not be better. The smack talk is ever increasing.
Back in the groove with the B and House. Things went well today.
1. Jump rope and light pulling warm-up. I even did a couple of pull-ups.
2. Tri-Plex-Pulls - Did every rep off the floor, sets of 3 reps. 4 sets of muscle high pulls at 135lbs.... up to 225lbs or something like that. 3 sets of high pulls up to 300lbs or so. 4 sets of power shrugs up to 352lbs.
3. Hang Power Shrugs - 3 sets 5 reps, 352lbs. Did these after all the tri-plex stuff.
4. DB Inc. Press - Sets of 5 at 80lbs, 90lbs, 100lbs, 120lbs, 130lbs. This went really well. Did stop and stab style on the first three sets. Then just hammered them out on the last 3 sets.
5. SA DB Row - 3 sets 10 reps w/ 80lbs
Super-Set
6. Green Band Rotations - 3 sets 10 reps each side.
Super-Set
7. Pumpernickles - 3 sets 10 reps. I really liked these. Very triceppy. (it is a triceps exercise on the Tendo abs thing)
Thoughts -
I am feeling pretty good. Everything is going well with the training. Great feel and flow with the training partners. Could not be better. The smack talk is ever increasing.
What are pumpernickels? I've never heard of them.
Well...... This is harder to explain than I thought. Our gym is probably the only place in the country that has something like this.
We have a Tendo Ab machine that measures speed. We found out that triceps can be done on this as well. It is a concentric only hydraulic piece of equipment. Think of it like a leaning over, wide elbow, fast, triceps exercise.
When doing the exercise it is kind of like pumping the old trolley cars or water out of the ground by hand. So the exercise has grown to be called "Pumpernickles" I hope I kind of explained that. :sad2:
I am sure they will make it into a video one of these days. :sport2:
We have a Tendo Ab machine that measures speed. We found out that triceps can be done on this as well. It is a concentric only hydraulic piece of equipment. Think of it like a leaning over, wide elbow, fast, triceps exercise.
When doing the exercise it is kind of like pumping the old trolley cars or water out of the ground by hand. So the exercise has grown to be called "Pumpernickles" I hope I kind of explained that. :sad2:
I am sure they will make it into a video one of these days. :sport2:
Training.... Whaaaaaaaat!
This was a good day. Was supposed to be a speed type squat day. But we got a little excited.
1. Jump Rope and random warm up stuff.
2. Parallel Box Squat - 50lbs of chain at top, 10 at the bottom. 145x3, 235x3, 325x3, 375x3, 415x2, 475x2, 505x2, 555x1, 595X1.
We then decided to take a weight without the chains. So I took 645lbs and got it with a pretty solid rep. This was cool because it matched my best lift last winter. Not bad after 3 weeks of hard training and 16 sets of pulls yesterday.
3. Cheat Curls - 1 sets 5 reps at 125lbs. 4 sets 5 reps at 175lbs.
Circuit -
4. Reverse Hyper - 3 sets 15 reps at 175lbs.
5. Fat Bar Lat Pulls - 3 sets 15 reps at 150lbs.
6. Hanging Knee Raise - 3 sets 10 reps.
7. Fat Bar Triceps Push Downs - 3 sets 15 reps at 70lbs.
8. Some Gripper Stuff
Thoughts -
My abs are SORE from the ab wheel on Saturday. Everything I do feels like my middle is tearing apart. It is friggin' ridiculous.
Strength seems to be going well. I have 3 more hard workouts this week. So that will be fun.
Here is the newest video -
This was a good day. Was supposed to be a speed type squat day. But we got a little excited.
1. Jump Rope and random warm up stuff.
2. Parallel Box Squat - 50lbs of chain at top, 10 at the bottom. 145x3, 235x3, 325x3, 375x3, 415x2, 475x2, 505x2, 555x1, 595X1.
We then decided to take a weight without the chains. So I took 645lbs and got it with a pretty solid rep. This was cool because it matched my best lift last winter. Not bad after 3 weeks of hard training and 16 sets of pulls yesterday.
3. Cheat Curls - 1 sets 5 reps at 125lbs. 4 sets 5 reps at 175lbs.
Circuit -
4. Reverse Hyper - 3 sets 15 reps at 175lbs.
5. Fat Bar Lat Pulls - 3 sets 15 reps at 150lbs.
6. Hanging Knee Raise - 3 sets 10 reps.
7. Fat Bar Triceps Push Downs - 3 sets 15 reps at 70lbs.
8. Some Gripper Stuff
Thoughts -
My abs are SORE from the ab wheel on Saturday. Everything I do feels like my middle is tearing apart. It is friggin' ridiculous.
Strength seems to be going well. I have 3 more hard workouts this week. So that will be fun.
Here is the newest video -
Way to go on the "speed DLs"
I REALLY loved watching that video! Can't wait for Part 2!
BTW, your gym is dreamy. You guys must have a blast working out
I REALLY loved watching that video! Can't wait for Part 2!
BTW, your gym is dreamy. You guys must have a blast working out
EVO, I will see what I can find.
ILM, glad you liked the video. We have a lot of fun training. A lot of work went into getting the gym to where it is now.
Training, RRRRRRRRRR!!!!!
Was fairly agitated today. So training helped. Maybe not initially, but as the day went on it did.
Just so everyone knows. Every day before the workout I take a red and clear. (electrolytes and b-vitamins)
1. Jump Rope
2. Kettle Bell Swings to a Bottoms Up Press - A whole bunch of these. I am not good at them. Used a 55lb kettle bell. Got pretty angry at it. Then started getting better.
Training should not increase anger and agitation.
3. 50kg Hang Snatch Tendo Test - 2 sets 4 reps. Hit 3.01mps peak velocity a few times. 2.80+ most of the other lifts.
4. Split Snatch to an Overhead Lunge - 5 sets 4 reps w/ 50kg. The lunge added quite a bit of work in these. I like doing the single leg stuff, even though I am not the greatest at it. It keeps my hips and knees in line and ensures that any imbalances are being addressed.
5. Fat Bar Blocky Dead - Stood on 9" rubber blocks and deadlifted 150lbs that was hanging off of a fat bar handle. 3 sets 15 reps. I liked these quite a bit.
6. Med Ball Standing Throw Push - Hung a 60lb med ball in a bag from our new rack bridge. Did 8 sets of 5 reps per side. Here I focused on using my body and not my arm to throw as well as rotating my feet into the throw. Some things I need some reps to get better at.
7. Anvil Push - Hung a 149lb anvil from the rack bridge and did some single arm presses. Not a lot. It was interesting to see an anvil hanging up in the middle of our room.
8. Ring Push-Ups - 3 sets 15 reps.
9. Ring Rows - 3 sets 10 reps.
PWO - Kool-Aid and protein.
Thoughts -
I felt a lot better after the workout. (specifically my mood got better after we were done with the stupid bottoms up crap) I liked the split snatches. This is the type of thin I should do more of.
Here is part 2 of that WIR. It looks like this one is going to be a 4 or 5 part deal.
ILM, glad you liked the video. We have a lot of fun training. A lot of work went into getting the gym to where it is now.
Training, RRRRRRRRRR!!!!!
Was fairly agitated today. So training helped. Maybe not initially, but as the day went on it did.
Just so everyone knows. Every day before the workout I take a red and clear. (electrolytes and b-vitamins)
1. Jump Rope
2. Kettle Bell Swings to a Bottoms Up Press - A whole bunch of these. I am not good at them. Used a 55lb kettle bell. Got pretty angry at it. Then started getting better.
Training should not increase anger and agitation.
3. 50kg Hang Snatch Tendo Test - 2 sets 4 reps. Hit 3.01mps peak velocity a few times. 2.80+ most of the other lifts.
4. Split Snatch to an Overhead Lunge - 5 sets 4 reps w/ 50kg. The lunge added quite a bit of work in these. I like doing the single leg stuff, even though I am not the greatest at it. It keeps my hips and knees in line and ensures that any imbalances are being addressed.
5. Fat Bar Blocky Dead - Stood on 9" rubber blocks and deadlifted 150lbs that was hanging off of a fat bar handle. 3 sets 15 reps. I liked these quite a bit.
6. Med Ball Standing Throw Push - Hung a 60lb med ball in a bag from our new rack bridge. Did 8 sets of 5 reps per side. Here I focused on using my body and not my arm to throw as well as rotating my feet into the throw. Some things I need some reps to get better at.
7. Anvil Push - Hung a 149lb anvil from the rack bridge and did some single arm presses. Not a lot. It was interesting to see an anvil hanging up in the middle of our room.
8. Ring Push-Ups - 3 sets 15 reps.
9. Ring Rows - 3 sets 10 reps.
PWO - Kool-Aid and protein.
Thoughts -
I felt a lot better after the workout. (specifically my mood got better after we were done with the stupid bottoms up crap) I liked the split snatches. This is the type of thin I should do more of.
Here is part 2 of that WIR. It looks like this one is going to be a 4 or 5 part deal.
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