Training Log - Inspired by Evo

Saturday Traaaaaaaaining.

MattV was here for a visit, and as with all the workouts we have when we have visitors, we had a 5 hour training "stravaganza".

PreWO - Protein and Kool Aid, Animal Pack

1. Jump Rope

2. Bottoms Up KB Lifts - I was much better at these. Did 55lbs, 60lbs, 70lbs and did not quite have the balance to press the 88lb bell, but that will come in the next week or two I think.

3. Swinging Stone Drill - Used the 60lb D-Ball we have hanging from the rack bridge.

4. Standing 28lb Weight Drill - Did a lot of swings out of the back. This really helped with the balance and rhythm. We worked on feeling the pulse of the weight and "pulsing" it in the right direction for the throw.

5. Caber - We used on of our monster cabers first. I broke that one. (my bad) then we used the other monster caber. It was very heavy and we decided that we needed a training caber, not a challenge caber. So we cut it a little shorter and got some GREAT training done.

Back to the gym.

6. Box Jumps - 5 sets 5 reps. Set the box at about mid thigh height, so 25" or so.

7. Step-Ups - 5 sets 5 reps w/ 135lbs. I was a little fatigued from the caber and all the other lifting this week............. OK, what really happened is that I am not good at single leg stuff and it needs to be done a LOT more often. I believe getting better at single leg movements will help me out a lot.

So look for more single leg squats, step-ups, split snatches, and other single leg movements.

8. Pull-Ups - Did these on the fat handled, rolley polley handles on the rack bridge. 4 sets. reps of 5, 4, 3, 4.

9. Thumbless Reverse DB curls - sets of 10 reps at 25lbs, 35lbs, 40lbs, 50lbs, 60lbs.

10. 2.5 gripper training

PWO - Protein & Kool Aid, Animal Pack. Awsome Chili when I got home.

Thoughts - This was a great day. As we all know, MattV is my nemesis, it was good to get some training in with him. You know, because I want me nemesis to get better and be more of a challenge, otherwise that is not very nemesisy. :D
 
goergen1 said:
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:
Click to expand...

I hope you do make a video of it because I'm still not quite sure what they are :D

Can't wait for the next instalment of the videos, either -- they really are a treat for me to watch :)
 
ILM I am sure they will make a video at some point. Next one should be out tomorrow. :cool:

Short training day. I was in a hurry as my wife is going out of town for a week and I wanted to get home and spend some time with her before she left. So.......

Training....... Short

1. Reverse Lunge - 5 sets 5 reps each leg. 135lbs.

2. Log Bar Push Press - 5 sets 5 reps. 191lbs.

That was it. short day.
 
So Um..... Training..... and... More Different Training.

Pre-WO - Red & Clear

1. Jump Rope - I am getting jumps, into criss cross, into single leg jumps on each side. I do not hit it every time. But I hit is 3X or so tonight.

2. High Pulley Face Pull - We hung a pulley off of the Rack Bridge. Pretty awesome. 50lbs, 3 sets 10-15 reps.

3. 2 Step-Up movements - Used a 9" up to an 18" double step with 40-70lbs of lateral pull on a belt from the pulley system we now have set up on the Rack Bridge. I did variations for about an hour. All sets below were sets of 5 reps on each side.

Single Step-Up - Getting used to the movement, it was significantly more challenging than I thought it would be. Did a couple of sets.

Double Step-Up - 5 or 6 sets. It was slow going on this one. After the first few sets I was able to do these pretty good. Worked up to 70lbs on this.

Single Side Step-Up - Did a couple of sets of these as it was much more challenging that I had first anticipated as well. Used 50 lobs for this.

Double Side Step-Up - did 3 sets of these. This started going pretty well on the last 2 sets.

Double Crossover Lateral Step-Up - The first step was normal, the second I crossed the outside foot over my inside foot for some challenge and more lateral stability and movement. Did 3 sets of these.

Double Crossover Lateral Step-Up to a Lateral Crossover Lunge - Stepped up regular on the first step, crossover onto the second step, recross on the way down, into a reach behind lateral lunge at the end.

This stuff was extremely challenging. As I sit here my hips, legs, and middle are sore just to basic movement. I am either going to be really sore tomorrow or I will feel the best I ever have.

I know I did not explain this well, we took a bunch of video and did some explanations. That will help a lot, once I get it posted.

4. Metalus Rock Climbing Pull-Ups - I am not a small guy, but this went really well. I did a few sets of 2 reps hanging from 4 fingers in 2 different size rock climbing slots that we hung from the Rack Bridge. This was a great grip and finger training exercise. I am close to getting a pull-up with three fingers, not yet though. :D

5. Rolling Thunder Lat-Pull - Did sets of 5 up to 210lbs. Then did 3 sets of 10-12 reps at 160lbs. I used the 2' spacing on our new fat cable bar.

6. Throwing "don't fall over" drills - Basically just what it sounds like. Tossing yourself at a "trig" and trying not to fall over it.

PWO - Kool-Aid, Protein.

Thoughts -

The single leg pulley stuff was awesome and something great that I need to do more of. Really cool. On another note I have cut 12lbs as of this evening since we made our bet. Only 19 more to go until I win our little challenge. I really wish we would have bet something. :rolleyes:

Gym Conversation -

We spent some time talking about Conjugate Training Systems. Conjugate training generally gets a bad rap in the sporting and athletic world because it has recently been popularized by powerlifting. So a lot of people think it is a powerlifting style of training.

The reality is that Conjugate training was initially developed in the 50's - 70's in order to increase the training volume of athletes (specifically Olympic athletes) without increasing the incidence of over training.

The basics of the Conjugate system are the rotation of athletic skills, exercises, strength training exercises, drills, speed of movement, and resistance/effort level. The goal is to train all abilities concurrently while still having the flexibility to train specific skills or specific conditioning aspects of a sport. A sort of planned variety.

It is about the general plan of what needs to be trained during each workout session. Not about exact sets, reps, or exercises happening at specific times. That really is not very realistic anyhow. :D

In our training it is having speed days, max days, work days, drilling, actual events, stabilization, core training, and general conditioning rotate through the workouts each week/2 weeks. The exercises and drills change, but the goal is the same.

Some days you will see us do the same things, other days we do quite different things as each of us has different weaknesses and skills that need to be trained. Each training ability gets worked in frequently enough to have a training effect, but not so frequently that overuse and over training are likely to occur.

This type of training also keeps the athlete (or us, as the case may be) from getting stale and bored with training.

That is a lot of positives if you ask me. :cool:

The next video is up -
 
Those spotter straps are sweet. There are some big mofos at your gym ... you guys are animals!!!!!! :D

Your videos really get me pumped! They're pretty inspirational.
 
ILM you are the best. and yea, there are not many small people here.

Boogady, Boogady, Boogady...... Train.

Today was a pretty good day.

Pre-WO - Red, Clear, Dirty

1. Jump Rope - I am getting pretty good at this. Did my jumps, into crossover, into single legs, into switching single legs. My best day yet.

2. Kettle Bell Swings - 50lbs of so. Whatever I grabbed. A few sets of alternating swings. A few sets of KB high pulls. 5-10 reps on each side for all of them.

3. Medium Grip High Pull - 205lbs for sets of 3.
SuperSet
4. 45 Degree Log for speed - 157lbs for sets of three.

We did the above superset 6X through, fast, with only as much rest as it took the other guys to go. This went well.

5. Lunges - 4 sets 10 reps each side
SuperSet
6. Ring Push-Ups - 4 sets 10 reps
SuperSet
7. Ring Rows - 4 sets 10 reps.

Did the above rotating the style of lunges each set. Forward lunges on set one, side lunges on set 2, rotating lunges on set 3, reverse lunges on set 4.

8. High Pulley Abs - 3 set 10 reps w/ 75lbs. This was a lot harder then they are on the lat machine. Much more stability involved.
SuperSet
9. Shrugs - 3 sets 10 reps. 190lbs, 280lbs, 330lbs.

PWO - Protein & Kool-Aid

Thoughts -

Single leg stuff all the time. Everything is going well. I am very happy with how the single leg stuff is going so well.

This video is an interview with **** Smith. He coached all the best Olympic weightlifters back in the golden age of American weightlifting from the 1930's - the 1980's. He was the coach at york barbell back when york was a great company and all about strength. He is a living piece of history.



Ugh, stupid word blocker. :argue:
 
I know. D1ck is such an ugly name they censor it :D

I think the reason I love those vids so much is because I love watching men lift heavy weight. My brother and his friends used to powerlift and one of my bro's friends is still lifting really heavy. He weighs about 300 pounds, and he's solid muscle. The things he can do in a gym are superhuman.

And the things you guys do are also superhuman. Not everybody is able to do these things, regardless of how much they train. Big guys just keep doing it and think nothing of it. But the fact is, only a very small percentage of the population has the genetics to do it.

That's why I find this so incredibly impressive :)
 
^^^^ Yes, It is true.

Walking Into, The Place of Traaaiiiniiiiiiing.

Another good day.

Pre-WO - Red, Clear, Dirty

1. Jump Rope - Sis some single leg alternating and even got a couple of reps with a single leg crossover. Not Bad.

2. Front Squat - This was the second time since 2002 that I used the traditional front squat grip. I have to say that it is a little hard no the wrists, shoulders, and elbows at this point. I am sure with a little more frequent training I will have a much better range of motion with the upper body.

Sets of 1 rep. 135lbs, 185lbs, 225lbs, 275lbs, 315lbs, 365lbs, 405lbs, 455lbs. The 455 matched my best front squat (with straps) last year. Only this time, no straps. Sank it deep and had a double rebound off the bottom. Just a really great feeling squat.

I was really happy that the weight did not feel heavy on my shoulders, it was the discomfort with the "rack" position that was the limiting factor. That is something I can work with.

3. High Bar Olympic squats - 6 sets 5 reps 225lbs.
Super Set
4. Inc. Bench Press w/ 45 Log Bar - 6 sets 3-5 reps. 237lbs. I like the stability aspect of this bar as well as the range of motion.

5. 2" Fat Bar Bent Rows - 3 sets 8 reps. 163lbs, 213lbs, 213lbs.

PWO - Protein & Kool-Aid

Thoughts -

Well, I have hit all of my peak lifts from last winter and we have only been training hard for about 4 weeks. That is pretty cool. It looks like there is going to be great improvement for everyone coming up.

Next week will be another hard week of training. Then the week of Christmas will be some light training time.
 
Ok, Ok, things have been really busy. So I will be posting training from Monday and Tuesday.

Monday

1. Jump Rope - still getting better

2. Power Shrugs Off the Floor - Did sets of 3 here. 155lbs, 243lbs, 309, and 5 sets at 359. Not bad. My pull is feeling pretty good.

3. Single Leg Squat - Did these with the bar on my back and my back leg on a roller set at about knee height. Sets of 5 reps on each leg. 45lbs, 95lbs, 135lbs, 185lbs. This was one of the first times I have done this exercise with the bar on my back. After getting a feel for it, my goal is 315 by the end of winter. We will see how that goes. :D Gotta love single leg work.

4. Bench Press - worked up to a single at 405lbs.

5. Face Pulls - 4 sets 15 reps. 80lbs.
Super-Set
6. Cable Abs - 3 sets 10 reps. 120lbs, 130lbs, 130lbs.

That was a pretty good day. I like that everything is feeling pretty good.

Tuesday

1. Jump Rope - This is still getting better after yesterday.

2. Repeat Box Jumps - 10 sets 5 reps. Set the Tilt Plyo Step at 20" and started going. I really focused on "bouncing" off the floor. Trying to spend a little time there as possible.

3. Step-Up Jumps - 5 reps each leg. 3 sets. Single leg jumpy stuff. IS GOOOOOOOOD.


4. Speed Incline Press - Used the 45 degree log bar. Set the weight at 167 and did sets of 5 sets of 3 reps.
SuperSet
5. Jump Rope - 40-50 jumps. 5 sets.

6. Speed Incline Press - 4 sets of 3 reps.
SuperSet
7. Singe Arm Rolling Thunder Rows on the Reverse Hyper - 4 sets 10 reps. 95lbs. I used the way the weight works on the reverse hyper to really stretch out the lats and get a big range of motion.

8. Straight Leg Raises - 3 sets 15 reps.

Thoughts -

Pretty good all the way around. There is going to be some sic progress this winter.

SWEEEEEEEET!!:cool:
 
rooffiss, it is nice to be in the "candyland" of strength equipment. Thanks for the props, we put a lot of work in to get the results we have in the gym.

ILM, as always, it is a pleasure to have you posting in my journal. :luxlove:

Thursday's training. Very short workout. Beat up a bit from the past 4 weeks of hard training. Monday is going to end up being a big day as well.

Kettle Bell Circuit -
Swings - 5 each side 45lbs
High Pulls - 5 each side 45lbs
Snatches - 5 each side 45lbs
Two Hand Rotations - 5 each side 35lbs
Weight Swings - 5 each side 62lbs
BackSide Weight Swings - 5 each side 62lbs
 
goergen1 said:
ILM, as always, it is a pleasure to have you posting in my journal. :luxlove:

Thursday's training. Very short workout. Beat up a bit from the past 4 weeks of hard training. Monday is going to end up being a big day as well.

Kettle Bell Circuit -
Swings - 5 each side 45lbs
High Pulls - 5 each side 45lbs
Snatches - 5 each side 45lbs
Two Hand Rotations - 5 each side 35lbs
Weight Swings - 5 each side 62lbs
BackSide Weight Swings - 5 each side 62lbs
Click to expand...

A girl would have to be either blind, dumb or just plum crazy not to post in your journal! I love reading about your workouts. Oh yeah ... and the other reason is you're hot :p :luxlove:
 
^^^^^^^ YES!!!. The orange hatted bumble bee look is irresistible to women.

Yesterday was a pretty sweet training day. We had Chad Woodall, Rex Hubbard, Tex Henderson, and Rich Williams around for a grip challenge. We saw some things that nobody else has seen. All 4 of them lifted both halves of the original blob, one in each hand. That was amazing, especially since the vast majority of people who visit can't get those to even wiggle on the ground. (read, I can't get them to even wiggle on the ground :D) Oh yea, and that has never been done before.

Training -

Deadlift - Worked up to a single at 585lbs. Then 5 sets 5 reps at 405lbs. I am pretty happy with this since it is the first heavier pulling I have done since June. I am looking to get into the 600's this winter.

I have cut 15lbs since the start of our little contest and getting to the bar and setting up position in the deadlift is a lot easier. Once I am in the Svelte 280's everything will be hitting on all cylinders with this lift.

To put things in perspective, Tex and Rich were doing triples with 725lbs on the platform next to us. They are strong.

That was all for the day. I am up early this morning to drive to Michigan to see my family for Christmas. I am leaving temperatures in the 60's and 70's for temps in the 6's and 7's.

Why aren't they coming here for Christmas again??? :confused:

Happy Christmas everyone.
 
goergen1 said:
^^^^^^^ YES!!!. The orange hatted bumble bee look is irresistible to women.

Happy Christmas everyone.
Click to expand...

Oh yes. The bumblebee look is a huge turn on for us chicks :D But I really like bees :p

Merry Xmas to everybody as well!!
 
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