Training Log - Inspired by Evo
- Thread starter goergen1
- Start date
Thanks Everyone. Hope you all had a happy Christmas and plan on having a Happy New Year.
I am back from the frigid north. No training happened. Over a 6 day period I spent 36 hours in the car, stayed in 3 different places. Averaged 5 hours of sleep on crappy futons and twin beds. (shared the space with my wife too)
So, after what was probably one of the best nights of sleep in my own bed last night, I am highly agitated and angry.
Which means I am very ready to train.
Sometimes, just sometimes........ Training is awesome.
Glad to be back and in some sort of routine.
PreWo - Red, Clear, Dirty
1. D-Flex - Very tight and sore from all the time in the car.
2. Kettle Bell Front Squat and Alt Press - 45lb KB's. a few sets of 5 each side.
3. Ring rotating stretchy things - 3 sets of some each side.
4. Alternating Step-Ups - 3 sets of some reps.
5. Zercher Squat - Started the bar at just below crotch height. This is a DEEP squat. Worked up to an easy 400lbs. I then took an 85lb jump after not being good at math. When I found out that there was an 85lb jump, I went with it. Heck, it'll probably go up.
Not so much though. Got it off the straps. A little more strength in my arms to keep them straight and I will be good to go. Probably should have gon with 450lbs instead of 485lbs. Got to try sometimes though.
6. Safety Bar Deadlifts - Hung the Safety Bar from straps. Loaded it to 110lbs, got under it and deadlifted 135lbs. Total weight, 245lbs. This was surprisingly hard. Lots of back. Very cool. 5 sets 5 reps alternating between sumo and conventional stance.
7. Floor Press on Bench - Used our rubber blocks as the floor........ because I do not want to git up and down off the floor. This worked great and felt good. 5 sets 5 reps.
Super-Set
8. Bent Row - 225lbs. 5 sets 5 reps.
Super-Set
9. Abs on Glute Ham - 5 sets 10 reps
PWO - Attack and Protein
Thoughts -
Very Happy to be back into things. Training felt good. I was not planning on going heavy today, but I'm glad I did. I am pretty excited to get back to consistent training.
I am back from the frigid north. No training happened. Over a 6 day period I spent 36 hours in the car, stayed in 3 different places. Averaged 5 hours of sleep on crappy futons and twin beds. (shared the space with my wife too)
So, after what was probably one of the best nights of sleep in my own bed last night, I am highly agitated and angry.
Which means I am very ready to train.
Sometimes, just sometimes........ Training is awesome.
Glad to be back and in some sort of routine.
PreWo - Red, Clear, Dirty
1. D-Flex - Very tight and sore from all the time in the car.
2. Kettle Bell Front Squat and Alt Press - 45lb KB's. a few sets of 5 each side.
3. Ring rotating stretchy things - 3 sets of some each side.
4. Alternating Step-Ups - 3 sets of some reps.
5. Zercher Squat - Started the bar at just below crotch height. This is a DEEP squat. Worked up to an easy 400lbs. I then took an 85lb jump after not being good at math. When I found out that there was an 85lb jump, I went with it. Heck, it'll probably go up.
Not so much though. Got it off the straps. A little more strength in my arms to keep them straight and I will be good to go. Probably should have gon with 450lbs instead of 485lbs. Got to try sometimes though.
6. Safety Bar Deadlifts - Hung the Safety Bar from straps. Loaded it to 110lbs, got under it and deadlifted 135lbs. Total weight, 245lbs. This was surprisingly hard. Lots of back. Very cool. 5 sets 5 reps alternating between sumo and conventional stance.
7. Floor Press on Bench - Used our rubber blocks as the floor........ because I do not want to git up and down off the floor. This worked great and felt good. 5 sets 5 reps.
Super-Set
8. Bent Row - 225lbs. 5 sets 5 reps.
Super-Set
9. Abs on Glute Ham - 5 sets 10 reps
PWO - Attack and Protein
Thoughts -
Very Happy to be back into things. Training felt good. I was not planning on going heavy today, but I'm glad I did. I am pretty excited to get back to consistent training.
Training partners make all the difference. Anyone who says different might not really understand training.
Great "work" day for training. The entire workout was fun and moved along at a pretty good pace.
PreWO - Red, Clear, Dirty
1. D-Flex
2. Kettle Bell Circuit - 3X through, 25lb KB pass-through lunges 10 on each leg, overhead walks w/ two 35lb KB done to the end of the turf and back, Deck squats 8 reps w. 45lb KB.
This was a great circuit, lots of core, conditioning, and stabilizing going on.
3. Catch w/ Football - Did this while the heart rate went down a bit.
4. Behind the Neck Jerks - We used the Foam Jump Boxes and the Rubber Utility Blocks for this. Sets of 3 with the following weights - 95lbs, 145lbs, 185lbs, 235lbs, 275lbs, 325lbs. The 325lbs was for 2 reps, I just missed the 3rd.
I really liked the foam jump blocks used as jerk tables. They worked great, the weight did not bounce on them and was easy to control. Really a great experience with them.
5. Behind the Neck Jerks - House and I lowered the weight to 275 and took turns taking 1 reps per turn. We did this for 6.5 minuets. This ended up about 10 reps w/ 275lbs.
A lot of fun here. Could not be happier with the jerk tables.
6. Repeater Hang Snatch - 95lbs. 5 sets 5 reps. We were in the fast pace mood, so House and I took turns and hammered through this at a pretty good pace as well.
7. Blue Band Elbow Smashers - 3 sets 10 reps each side.
Super-Set
8. 3" Fat Bar Curls - 3 sets 10 reps at 65lbs.
9. 3" Fat Bar Curls - 3 sets 10 reps at 65lbs.
Super-Set
10. YTM's - 3 sets 15 reps at 60lbs.
11. Shrugs - 3 sets 20 reps w/ 190lbs. Used the fat handles on the shrugger unit. Gotta love the shrugs.
PWO - Protein, Attack
Thoughts -
This was just a great training partner day. I really like House and Bert as training partners. We are all pretty close to the same level, which makes a lot of exercises a little contest. Can't help but get better in this situation.
I like the "workman" workouts like this. There is some heavy, some fast, some conditioning. Very cool, by the end of the workout we were just hammering thorough exercises, no shirts, banter, cool music, cool glasses, cool glasses.
Great day.
We have a couple more videos up -
Elise is our resident RKC II Kettle Bell Expert. She takes a beginning KB'er through a progression on how to properly do KB swings.
The Santa Claws Grip Challenge, great day. There are some truly amazing grip feats in this video.
Great "work" day for training. The entire workout was fun and moved along at a pretty good pace.
PreWO - Red, Clear, Dirty
1. D-Flex
2. Kettle Bell Circuit - 3X through, 25lb KB pass-through lunges 10 on each leg, overhead walks w/ two 35lb KB done to the end of the turf and back, Deck squats 8 reps w. 45lb KB.
This was a great circuit, lots of core, conditioning, and stabilizing going on.
3. Catch w/ Football - Did this while the heart rate went down a bit.
4. Behind the Neck Jerks - We used the Foam Jump Boxes and the Rubber Utility Blocks for this. Sets of 3 with the following weights - 95lbs, 145lbs, 185lbs, 235lbs, 275lbs, 325lbs. The 325lbs was for 2 reps, I just missed the 3rd.
I really liked the foam jump blocks used as jerk tables. They worked great, the weight did not bounce on them and was easy to control. Really a great experience with them.
5. Behind the Neck Jerks - House and I lowered the weight to 275 and took turns taking 1 reps per turn. We did this for 6.5 minuets. This ended up about 10 reps w/ 275lbs.
A lot of fun here. Could not be happier with the jerk tables.
6. Repeater Hang Snatch - 95lbs. 5 sets 5 reps. We were in the fast pace mood, so House and I took turns and hammered through this at a pretty good pace as well.
7. Blue Band Elbow Smashers - 3 sets 10 reps each side.
Super-Set
8. 3" Fat Bar Curls - 3 sets 10 reps at 65lbs.
9. 3" Fat Bar Curls - 3 sets 10 reps at 65lbs.
Super-Set
10. YTM's - 3 sets 15 reps at 60lbs.
11. Shrugs - 3 sets 20 reps w/ 190lbs. Used the fat handles on the shrugger unit. Gotta love the shrugs.
PWO - Protein, Attack
Thoughts -
This was just a great training partner day. I really like House and Bert as training partners. We are all pretty close to the same level, which makes a lot of exercises a little contest. Can't help but get better in this situation.
I like the "workman" workouts like this. There is some heavy, some fast, some conditioning. Very cool, by the end of the workout we were just hammering thorough exercises, no shirts, banter, cool music, cool glasses, cool glasses.
Great day.
We have a couple more videos up -
Elise is our resident RKC II Kettle Bell Expert. She takes a beginning KB'er through a progression on how to properly do KB swings.
The Santa Claws Grip Challenge, great day. There are some truly amazing grip feats in this video.
Training, don't let the rest of your life get in the way.
PreWO- red, clear, dirty
1. D-Flex
2. Warm-Up Circuit - 35lb KB Figire-8's through my legs for 8 reps in each direction, jump rope, 45lb KB swings and drill type stuff for some reps of different things.
3. Tendo 50kg Snatch Test - 2 sets 4 reps. All 2.80-2.9's. (meters per second)
3. Hang Snatch - worked some speed using the Tendo at 70kg then 80kg. 2-3 sets 3 reps at each weight. These lifts were very slow.
I then dropped the weight to 60kg and worked technique for 5 or 6 sets..........Probably should have done that in the opposite order........ work technique, then the Tendo speed stuff. Speed was a lot faster after the Tech work.
This brings me to basics of using using the Tendo. Get decent at the lifts you are going to be testing first, then measure speed later.
Since I have not done snatches consistently and have spent no time working on proper technique, measuring speed today seemed like a waste of time since it was not a valid test for what was going on. After the technique work it would have been a more valid tool. After a few more days of practicing technique in the snatch, the Tendo will be very valuable in training.
4. Speed Bench Press - 145lbs+80lbs of chain. A whole bunch of sets of 3 reps.
In stark contrast to the snatch, the Tendo really helped with my motivation and power production. Every set I was trying to beat what I did before. Ultimately averaging 1.05mps over a series of 4 or 5 sets. We were competing with each other and this really made the bench press a great exercise.
Trying to beat our own best speed, and our training partners best speed, with the banter, was awesome and made this exercise very effective for the goal of speed and power generation.
5. Single/Single/Double Speed Press on the Hurricane - Used 100lbs+ the Monster Mini Bands. 5 sets of 4 reps. These felt really good as well.
PWO - protein, attack, kool-aid
Gym Conversation -
I spoke with Tex about using bands and chains with lifting. I really like the idea of using accommodating resistance in lifting. and have made great gains in the past using AR techniques without much of a plan.
Now I am going to move to a Circa Max phase where I will use the chains and bands extensively. I have never done a Circa Max type phase so I am excited to see how things turn out.
This will change my training cycle from a 1 week cycle to a 1.5 week cycle. As we start throwing more it will most likely become a 2 week training cycle. We will see how that goes as throwing volume goes up.
This is not going to be easy. The heavy days are going to consist of a much higher training volume with heavy weights. Currently I work up to a heavy single on a heavy day. Starting next week I will be doing 6-8 heavy work sets. Using 2 reps on the initial sets and singles in the last 3 sets.
Part of the challenge in this planning is keeping athletic movements worked in with the heavy strength movements so that strength goes up and movement and athleticism maintains or goes up as well. At this point I believe I have some good ideas in my head. We will see how everything pans out starting next week.
PreWO- red, clear, dirty
1. D-Flex
2. Warm-Up Circuit - 35lb KB Figire-8's through my legs for 8 reps in each direction, jump rope, 45lb KB swings and drill type stuff for some reps of different things.
3. Tendo 50kg Snatch Test - 2 sets 4 reps. All 2.80-2.9's. (meters per second)
3. Hang Snatch - worked some speed using the Tendo at 70kg then 80kg. 2-3 sets 3 reps at each weight. These lifts were very slow.
I then dropped the weight to 60kg and worked technique for 5 or 6 sets..........Probably should have done that in the opposite order........ work technique, then the Tendo speed stuff. Speed was a lot faster after the Tech work.
This brings me to basics of using using the Tendo. Get decent at the lifts you are going to be testing first, then measure speed later.
Since I have not done snatches consistently and have spent no time working on proper technique, measuring speed today seemed like a waste of time since it was not a valid test for what was going on. After the technique work it would have been a more valid tool. After a few more days of practicing technique in the snatch, the Tendo will be very valuable in training.
4. Speed Bench Press - 145lbs+80lbs of chain. A whole bunch of sets of 3 reps.
In stark contrast to the snatch, the Tendo really helped with my motivation and power production. Every set I was trying to beat what I did before. Ultimately averaging 1.05mps over a series of 4 or 5 sets. We were competing with each other and this really made the bench press a great exercise.
Trying to beat our own best speed, and our training partners best speed, with the banter, was awesome and made this exercise very effective for the goal of speed and power generation.
5. Single/Single/Double Speed Press on the Hurricane - Used 100lbs+ the Monster Mini Bands. 5 sets of 4 reps. These felt really good as well.
PWO - protein, attack, kool-aid
Gym Conversation -
I spoke with Tex about using bands and chains with lifting. I really like the idea of using accommodating resistance in lifting. and have made great gains in the past using AR techniques without much of a plan.
Now I am going to move to a Circa Max phase where I will use the chains and bands extensively. I have never done a Circa Max type phase so I am excited to see how things turn out.
This will change my training cycle from a 1 week cycle to a 1.5 week cycle. As we start throwing more it will most likely become a 2 week training cycle. We will see how that goes as throwing volume goes up.
This is not going to be easy. The heavy days are going to consist of a much higher training volume with heavy weights. Currently I work up to a heavy single on a heavy day. Starting next week I will be doing 6-8 heavy work sets. Using 2 reps on the initial sets and singles in the last 3 sets.
Part of the challenge in this planning is keeping athletic movements worked in with the heavy strength movements so that strength goes up and movement and athleticism maintains or goes up as well. At this point I believe I have some good ideas in my head. We will see how everything pans out starting next week.
Hey goergen, how long do you think your body can stay training heavy like this?
The guys I know who used to do heavy strength training have had to ease up as they get older. Most of the guys I know are in their 40s. They say their body just can't take the punishment.
The guys I know who used to do heavy strength training have had to ease up as they get older. Most of the guys I know are in their 40s. They say their body just can't take the punishment.
I am going to go with, a pretty long time. Donnie Thompson Just squatted 1235lbs and benched 910lbs, he is 42 years old. I'm 32. So I know it's possible for at least 10 more years.
We have a coach who comes in to the gym sometimes who benches 722 at 48 years old. So maybe it is possible for 16 more years.
It takes a long time to get really strong.
On the other hand. Richard, a guy I work with, squats 500lbs. He is 58 years old. So maybe I have 26 more years to train hard.
We have a 63 year old Marine train in our facility. He just benched 235lbs for 8 reps and squats 400+. He also runs 10-12 mile ruck sack runs with the younger guys. So maybe I have 31 more years of hard training.
Apparently, it is possible to train hard for a very long time.
I know a lot of guys in their 40's who say their bodies can't take the punishment as well, but, most of them never really knew how to train in the first place. So they have problems that they shouldn't have.
As we age, training changes. I don't think I can train at this level until I am 70, but into my 50's, sure. Adjustment will be made. Perhaps more rest days between workouts will be the answer, maybe some adjustments in the technique I use for certain exercises.
All in all I think I have at least 18 years of hard training left. And that only gets me to 50 years old. Maybe there are 28 years of hard training left.
Will I be as strong at 60? No. Still train heavy? Sure.
Ok, Bert and I talked about my upcoming Circa-Max phase and we decided to do a little experiment with it. Over the past month I have reasonable maxes in strength lifts.
Front Squat - 455lbs
Box Squat - 645lbs
Deadlift - 585lbs
Bench Press - 405lbs
BTN Jerk - 325lbs (X2)
So we will have a good comparison for strength. We decided we should test some power exercises as well. The notes for the below tests are in the office, so I will post detailed numbers later today. Tuesday we did -
1. Warm-Up - D-Flex, Ring Rotations, Shoulder Windmills with PVC pipe.
2. Standing Vertical Jump on Tendo - We did 2 sets of 3 reps measuring peak power. I averaged in the 3200-3300 watts range.
3. Single Leg Broad Jump - This was done with hands on the hip and the opposite leg flexed so that no momentum was used from the arms or opposing leg. Hit 46" on one leg and 44" on the other.
4. Standing Broad Jump - We did 3 jumps here. I hit 96" on this one.
Again, I will post the detailed numbers when I get to the office today.
On to the rest of the workout.
5. Foam High Box Repeater Power Squats - We used a 24" foam plyo box here. We did not "sit" to the box but rebounded direction as soon as we felt the box touch our legs. We did these for sets of 5 with 325lbs. The goal was speed, we used the Tendo to make sure things were as fast as they could be. I averaged in the 1.35mps range and hit 1.40mps+ on a few occasions. Did 6 sets.
6. Rocking Step-Ups on 6" Foam Box - Did 3 sets of 6 reps on each leg w/ 145lbs. The goal was to rock onto the front leg and power up through it. After that we did 1 sets of 10 reps for speed.
Thoughts -
These were interesting lifts and this was the first time I have done either of them. They are something that I should be doing often if I want to get more throwing specific strength.
This brings me back to this Circa-Max training that starts next week. To be clear, I am not a powerlifter, so this will not be an all powerlifting phase. I will be using aspects of powerlifting in this phase, as well as aspects of training from other areas as well.
So I will be working on jumps, hops and other types of exercises as well. I believe that, if done properly, I will be able to greatly increase strength and power in this phase.
Time will tell.
Front Squat - 455lbs
Box Squat - 645lbs
Deadlift - 585lbs
Bench Press - 405lbs
BTN Jerk - 325lbs (X2)
So we will have a good comparison for strength. We decided we should test some power exercises as well. The notes for the below tests are in the office, so I will post detailed numbers later today. Tuesday we did -
1. Warm-Up - D-Flex, Ring Rotations, Shoulder Windmills with PVC pipe.
2. Standing Vertical Jump on Tendo - We did 2 sets of 3 reps measuring peak power. I averaged in the 3200-3300 watts range.
3. Single Leg Broad Jump - This was done with hands on the hip and the opposite leg flexed so that no momentum was used from the arms or opposing leg. Hit 46" on one leg and 44" on the other.
4. Standing Broad Jump - We did 3 jumps here. I hit 96" on this one.
Again, I will post the detailed numbers when I get to the office today.
On to the rest of the workout.
5. Foam High Box Repeater Power Squats - We used a 24" foam plyo box here. We did not "sit" to the box but rebounded direction as soon as we felt the box touch our legs. We did these for sets of 5 with 325lbs. The goal was speed, we used the Tendo to make sure things were as fast as they could be. I averaged in the 1.35mps range and hit 1.40mps+ on a few occasions. Did 6 sets.
6. Rocking Step-Ups on 6" Foam Box - Did 3 sets of 6 reps on each leg w/ 145lbs. The goal was to rock onto the front leg and power up through it. After that we did 1 sets of 10 reps for speed.
Thoughts -
These were interesting lifts and this was the first time I have done either of them. They are something that I should be doing often if I want to get more throwing specific strength.
This brings me back to this Circa-Max training that starts next week. To be clear, I am not a powerlifter, so this will not be an all powerlifting phase. I will be using aspects of powerlifting in this phase, as well as aspects of training from other areas as well.
So I will be working on jumps, hops and other types of exercises as well. I believe that, if done properly, I will be able to greatly increase strength and power in this phase.
Time will tell.
Good answer!!! I think you've got it straight.
I do know one guy who is 48 who still keeps adding to his totals. But I think he's a genetic freak. He weighs 300 pounds and he's solid muscle. He's never taken any performance enhancing substances, and he has never even used protein shakes. He just chows down! He's a real purist
I do know one guy who is 48 who still keeps adding to his totals. But I think he's a genetic freak. He weighs 300 pounds and he's solid muscle. He's never taken any performance enhancing substances, and he has never even used protein shakes. He just chows down! He's a real purist
We were at the NSCA Sports Specific Training Conference this past weekend. It was pretty cool.
Vern Gambetta did a great talk on long term athletic development and how training youth athletes works. He also had some interesting points on how Americans seem to really misinterpret the Eastern Block training methods. As well as his observations on the implementation of these misguided methods. Very neat stuff.
Boyd Epley had a great session on the importance of testing and proper sequencing from testing, evaluation, setting goals, and training.
Michael Doscher had an awesome session on implementing single leg training into a program.
On to Training.
1. Started out with some simple D-Flex stuff.
2. Lunge Matrix - 1 sets 8 reps each leg of front, side, rotating, and reverse lunges. Used 10lb dumbbells and did a curl and press with each lunge. (that is 64 curl and press reps)
3. Tried a smith machine Incline Press - Did one set, made shoulders and elbows hurt, stopped. I forgot how bad the positioning is on a smith machine. That and I have not used a straight bar for pressing in a long time. That adds stress to the 'ol joints as well.
4. Caber Pulls on Cable Machine - did 3 or 4 sets of 10 reps here. Worked up to the stack. Used a triceps rope.
Super-Set
5. Pull-Ups - 3 or 4 sets of 3-5 reps.
Super-Set
6. Dumbbell Release Rotations - 3 or 4 sets of 8 reps each side. Used a mid-range weight dumbbell. (read, we grabbed a dumbbell and did not look at the weight)
7. Machine Circuit - I am a little confused how a company can be the largest in the world, with a huge R&R budget, and really get things this wrong. We did one set through and stopped because of the terrible joint positions.
8. Squat Rotations - 3 sets 10 reps with a body bar.
9. Stretch - Hip flexors, hamstrings, groin
Not a bad day for being on the road in a hotel gym.
Vern Gambetta did a great talk on long term athletic development and how training youth athletes works. He also had some interesting points on how Americans seem to really misinterpret the Eastern Block training methods. As well as his observations on the implementation of these misguided methods. Very neat stuff.
Boyd Epley had a great session on the importance of testing and proper sequencing from testing, evaluation, setting goals, and training.
Michael Doscher had an awesome session on implementing single leg training into a program.
On to Training.
1. Started out with some simple D-Flex stuff.
2. Lunge Matrix - 1 sets 8 reps each leg of front, side, rotating, and reverse lunges. Used 10lb dumbbells and did a curl and press with each lunge. (that is 64 curl and press reps)
3. Tried a smith machine Incline Press - Did one set, made shoulders and elbows hurt, stopped. I forgot how bad the positioning is on a smith machine. That and I have not used a straight bar for pressing in a long time. That adds stress to the 'ol joints as well.
4. Caber Pulls on Cable Machine - did 3 or 4 sets of 10 reps here. Worked up to the stack. Used a triceps rope.
Super-Set
5. Pull-Ups - 3 or 4 sets of 3-5 reps.
Super-Set
6. Dumbbell Release Rotations - 3 or 4 sets of 8 reps each side. Used a mid-range weight dumbbell. (read, we grabbed a dumbbell and did not look at the weight)
7. Machine Circuit - I am a little confused how a company can be the largest in the world, with a huge R&R budget, and really get things this wrong. We did one set through and stopped because of the terrible joint positions.
8. Squat Rotations - 3 sets 10 reps with a body bar.
9. Stretch - Hip flexors, hamstrings, groin
Not a bad day for being on the road in a hotel gym.
First day of the Circa-Max Phase. I will put my workout down, then put the overall plan at the end of the post.
I would also like to say that this was a busy day and I trained after having only ate a cup of cereal and a half of a sandwich all day. Sometimes you just have to get it done.
PreWO - Red, Clear
1. Short movement drills
2. Parallel Box Squat - This was pretty hard. I used the buffalo bar and 80lbs of chain for everything. After Warm-Up with the Breeze I started putting weight on. 460lbsX2, 505lbsX2, 555lbsX2, 600lbsX2, 600lbsX1, 600lbsX1, 600lbsX1.
I'm pretty happy with 5 reps at 600. Especially since it was 680lbs at the top. After talking to Tex, I will increase the weight for the singles some from rep to rep next time. I did not do it this time since this was the first time I hit this type of volume at heavy weight.
3. Single Leg Squat - Set the buffalo bar in the straps. After getting used to starting at the bottom this worked well. I dropped down till the bar hit the straps and back up. 145lbs, 3 sets 5 reps each leg.
4. Standing, Staggered Feet, Band Abs - Used the green band. 3 sets 10 reps on each side.
Super-Set
5. Blob Lifts - I am not good at the blob. So getting better. Did sets of 3 reps at the 30lb, 35lb, 37lb. I then fought with the 40lb for a while. This was not the day for that.
PWO - Protein, Attack, Kool-Aid, and the other half of my sandwich.
Thoughts -
I am very excited about this training phase. I think I will be able to add on a lot of strength as well as get my single leg strength and movement up. Below is the overall layout of the program.
I've decided that this workout is going to be broken into 1.5 week cycles from the standpoint of recovery as well as the additional single leg work I need.
Monday - Max Squat
Tuesday - Single leg stability, movement, and prehab
Wednesday - Max Press.
Thursday - Single leg movement and upper body prehab
Friday - Lower Body Speed. This will entail speed squats and sports specific power work alternated with heavy deadlifting.
Saturday - Off
Sunday -Off
Monday - Upper Body Speed. This will include power jerks and more whole body dynamic press.
Tuesday - Single Leg Mobility and Upper Body Prehab
Wednesday - Max Squat
Thursday - Single Leg Stability, Movement, and Prehab
Friday - Max Press
Saturday - Off
Sunday - Off
Monday - Lower Body Speed. This will entail speed squats and sports specific power work alternated with heavy deadlifting.
Tuesday - Single Leg Stability, Movement, and Prehab
Wednesday - Upper Body Speed. This will include power jerks and more whole body dynamic press.
Thursday - Single Leg Mobility and Upper Body Prehab
Friday - Max Squat
Anyhow, you can see how the week will rotate. I am sure throwing will be added to the mix a possible spread out the lifting into more 2 week cycles. Which is fine, when we start throwing more I will address that issue.
I would also like to say that this was a busy day and I trained after having only ate a cup of cereal and a half of a sandwich all day. Sometimes you just have to get it done.
PreWO - Red, Clear
1. Short movement drills
2. Parallel Box Squat - This was pretty hard. I used the buffalo bar and 80lbs of chain for everything. After Warm-Up with the Breeze I started putting weight on. 460lbsX2, 505lbsX2, 555lbsX2, 600lbsX2, 600lbsX1, 600lbsX1, 600lbsX1.
I'm pretty happy with 5 reps at 600. Especially since it was 680lbs at the top. After talking to Tex, I will increase the weight for the singles some from rep to rep next time. I did not do it this time since this was the first time I hit this type of volume at heavy weight.
3. Single Leg Squat - Set the buffalo bar in the straps. After getting used to starting at the bottom this worked well. I dropped down till the bar hit the straps and back up. 145lbs, 3 sets 5 reps each leg.
4. Standing, Staggered Feet, Band Abs - Used the green band. 3 sets 10 reps on each side.
Super-Set
5. Blob Lifts - I am not good at the blob. So getting better. Did sets of 3 reps at the 30lb, 35lb, 37lb. I then fought with the 40lb for a while. This was not the day for that.
PWO - Protein, Attack, Kool-Aid, and the other half of my sandwich.
Thoughts -
I am very excited about this training phase. I think I will be able to add on a lot of strength as well as get my single leg strength and movement up. Below is the overall layout of the program.
I've decided that this workout is going to be broken into 1.5 week cycles from the standpoint of recovery as well as the additional single leg work I need.
Monday - Max Squat
Tuesday - Single leg stability, movement, and prehab
Wednesday - Max Press.
Thursday - Single leg movement and upper body prehab
Friday - Lower Body Speed. This will entail speed squats and sports specific power work alternated with heavy deadlifting.
Saturday - Off
Sunday -Off
Monday - Upper Body Speed. This will include power jerks and more whole body dynamic press.
Tuesday - Single Leg Mobility and Upper Body Prehab
Wednesday - Max Squat
Thursday - Single Leg Stability, Movement, and Prehab
Friday - Max Press
Saturday - Off
Sunday - Off
Monday - Lower Body Speed. This will entail speed squats and sports specific power work alternated with heavy deadlifting.
Tuesday - Single Leg Stability, Movement, and Prehab
Wednesday - Upper Body Speed. This will include power jerks and more whole body dynamic press.
Thursday - Single Leg Mobility and Upper Body Prehab
Friday - Max Squat
Anyhow, you can see how the week will rotate. I am sure throwing will be added to the mix a possible spread out the lifting into more 2 week cycles. Which is fine, when we start throwing more I will address that issue.
No DLs in this new program?
"I'm pretty happy with 5 reps at 600." I'm pretty happy with 6 reps at 250
I think everything is relative, Goergen! I think you must have been a Percheron in a previous life
"I'm pretty happy with 5 reps at 600." I'm pretty happy with 6 reps at 250
I think everything is relative, Goergen! I think you must have been a Percheron in a previous life
Oh yeah ... I see it now!!! I was looking for "DL" ... my mind just didn't register when I read "heavy deadlifting"
Be nice ... no comments about blonde hair now ...
Be nice ... no comments about blonde hair now ...
Front Squat - 455lbs
Box Squat - 645lbs
Deadlift - 585lbs
Bench Press - 405lbs
BTN Jerk - 325lbs (X2)
Man you are strong!!... with only DL + squat, you arleady hit over 1,000 lbs. Wow... I guess you may appeat to not be as strong b/c the guys around you are HULkS and you are just merely "The Thing," especially with the orange hat.
Box Squat - 645lbs
Deadlift - 585lbs
Bench Press - 405lbs
BTN Jerk - 325lbs (X2)
Man you are strong!!... with only DL + squat, you arleady hit over 1,000 lbs. Wow... I guess you may appeat to not be as strong b/c the guys around you are HULkS and you are just merely "The Thing," especially with the orange hat.
Yea, What the heck ILM? Don't know the deadlift when it is the whole word? 
tic - Strength is a frame of reference. I have always believed that you have to be surrounded by the best in order to get the best result.
Training, Training, Eat some food, then go training.
As was stated in my last post. This past workout was single leg stability, movement, and prehab.
PreWO - red, clear
1. D-flex
2. Lateral Single Leg hop and Stabilize - I used 2 rungs of the agility ladder for this. So each set was 3 hops in each direction with each leg. I did 5 sets.
3. Single leg Forward Jumps and Stabilize - Just what it sounds like. I did 3 sets of 3 reps each leg.
4. WOB Throws w/ 60lb Med Ball on Handle - 4 reps each side. Nothing crazy, just getting a feel for things.
5. Lateral Double Step-Up Crossovers - A rubber block was the first step, an 18" foam jump box was the second step. I stepped same side to the first step, crossover step to the second step, did the opposite on the way back down and did a crossover lunge once back on the floor. That constituted one rep. I did 4 sets f 5 reps each leg working up to 55lbs of lateral force from the pulley attached to the rack bridge.
I hope that made sense. I will have the video up soon.
6. Sit-Ups on the Glute Ham - 4 sets 10 reps.
7. Band 3-Way Hamstring Stretch
8. Hip Flexor/Quad Stretch
9. Standing Hamstring Stretch
10. Piriformis Stretch
11. The Stick - IT Band, Quads, Hamstrings, Calves.
This was pretty good. My glutes are pretty sore today from that workout.
Other Happenings -
We measured wrist and ankle measurements. My wrists are 7.5" around and my ankles are 9.5" around. That was pretty interesting.
tic - Strength is a frame of reference. I have always believed that you have to be surrounded by the best in order to get the best result.
Training, Training, Eat some food, then go training.
As was stated in my last post. This past workout was single leg stability, movement, and prehab.
PreWO - red, clear
1. D-flex
2. Lateral Single Leg hop and Stabilize - I used 2 rungs of the agility ladder for this. So each set was 3 hops in each direction with each leg. I did 5 sets.
3. Single leg Forward Jumps and Stabilize - Just what it sounds like. I did 3 sets of 3 reps each leg.
4. WOB Throws w/ 60lb Med Ball on Handle - 4 reps each side. Nothing crazy, just getting a feel for things.
5. Lateral Double Step-Up Crossovers - A rubber block was the first step, an 18" foam jump box was the second step. I stepped same side to the first step, crossover step to the second step, did the opposite on the way back down and did a crossover lunge once back on the floor. That constituted one rep. I did 4 sets f 5 reps each leg working up to 55lbs of lateral force from the pulley attached to the rack bridge.
I hope that made sense. I will have the video up soon.
6. Sit-Ups on the Glute Ham - 4 sets 10 reps.
7. Band 3-Way Hamstring Stretch
8. Hip Flexor/Quad Stretch
9. Standing Hamstring Stretch
10. Piriformis Stretch
11. The Stick - IT Band, Quads, Hamstrings, Calves.
This was pretty good. My glutes are pretty sore today from that workout.
Other Happenings -
We measured wrist and ankle measurements. My wrists are 7.5" around and my ankles are 9.5" around. That was pretty interesting.
Goergen, what can I say? Other than a double "DUH", and batting my eyelashes while sticking out my tits and ass ... trying to distract you from my cerebral deficiencies ...
Oh, what the hell The fact you wrote out "heavy deadlifting" completely distracted me
Oh, what the hell
The fact you wrote out "heavy deadlifting" completely distracted me ILM, um, wait, go back to that distracting me part again.
Training, Training, Training again today.
PreWo - red, clear
Simple day today.
1. Shoulder warm-up stuff. Raises, rotations, stuff like that.
2. 45 Degree Log Bar Bench Press - Used 80lbs of chain on all sets. Did doubles at 247lbs, 297lbs, 337lbs. The 3 singles at 337lbs. Not bad. Locking out about 417 at the top. I'll take a double at that right now.
3. Floor Press Lockouts - 5 sets 5 reps at 255lbs.
4. Hammer Skulls - Dumbbells. Used the 50's. 8 sets, 8 reps. Worked in with Todd, rest was only as long as it took the other guy to go. I really like this exercise and gained great strength in the triceps doing it in the past.
5. Underhand Grip Lat-Pulls - 4 sets 10 reps uing 150lbs - 170lbs. Back is sore for some reason. (read, lots of squats on Monday)
6. Shrugs - 210lbs 3 sets 15 reps.
7. Shoulder Traction w/ Green Band
PWO - Protein, Kool-Aid, ONS vitamin powder
Thoughts -
I am really liking this training so far. Will be excited to do some speed and power stuff over the next 4 days. Tonight is more stability, mobility. Will do some foam rolling as well.
Oh Yea, I'm down to a svelte 287!!
Training, Training, Training again today.
PreWo - red, clear
Simple day today.
1. Shoulder warm-up stuff. Raises, rotations, stuff like that.
2. 45 Degree Log Bar Bench Press - Used 80lbs of chain on all sets. Did doubles at 247lbs, 297lbs, 337lbs. The 3 singles at 337lbs. Not bad. Locking out about 417 at the top. I'll take a double at that right now.
3. Floor Press Lockouts - 5 sets 5 reps at 255lbs.
4. Hammer Skulls - Dumbbells. Used the 50's. 8 sets, 8 reps. Worked in with Todd, rest was only as long as it took the other guy to go. I really like this exercise and gained great strength in the triceps doing it in the past.
5. Underhand Grip Lat-Pulls - 4 sets 10 reps uing 150lbs - 170lbs. Back is sore for some reason. (read, lots of squats on Monday)
6. Shrugs - 210lbs 3 sets 15 reps.
7. Shoulder Traction w/ Green Band
PWO - Protein, Kool-Aid, ONS vitamin powder
Thoughts -
I am really liking this training so far. Will be excited to do some speed and power stuff over the next 4 days. Tonight is more stability, mobility. Will do some foam rolling as well.
Oh Yea, I'm down to a svelte 287!!
Skinny ****
Goergen, I absolutely have to sexualize you now ... 287 pounds of man? OMG ... :mrright::luxlove::luxlove::luxlove: