Training Log - Inspired by Evo

Long weekend with my mom in town. Back to training today.

50KG squat jump said 95.2%. So speed day. (it was close)

1. Speed Squat - Box was set to parallel. I jumped in with one of the guys on this. His name is Meat. (I don't think anyone knows his real name) 18 sets of 2 reps. 275 lbs. I was able to keep the speed over .8 mps a lot of the time. So pretty good. We also kept the pace very fast. Rest was only as long as the other guys 2 reps.

2. Olympic Squat - 4 sets 5 reps. 135lbs, 225lbs, 275lbs, 315lbs. Rest was only enough to change the weights.

3. Deadlift - 3 sets 5 reps - 315lbs, 381lbs, 381lbs. This was pretty good. My deadlift form is coming along well. This was also pretty hard after all of the squatting.

4. GHR - 3 sets 10 reps

5. KB Deadlift - 3 sets 10 reps. 70lbs

6. Reverse Hype - 3 sets 10 reps. 100lbs

7. Land Mine Rotations - 3 sets 10 reps with whatever weight was there.

8. Shrugs - 3 sets 15 reps with whatever + 50lbs

Good workout. I feel great. 40 sets total also. I am really happy about that since it was less than an hour workout.

PWO - The Usual

Gym Conversation -

1. They are trying to get some of the younger guys to get used to a faster pace workout. The guy I did squats with was messed up for 15 min before he could do his next exercise. A faster pace means better conditioning.

2. I brought up genetics because of a thread on this forum. The consensus of the coaches is that they would rather have a bunch of guys who worked hard as opposed to genetic freaks. They are the ones who pull it together in clutch situations. The genetically gifted guys tend to cause problems, be lazy, and less motivated.

3. I got a super sweet barrel smoker this past weekend. So we discussed the best way to grill and the best meat to use. It was interesting to hear all of the opinions. I am a fan of using oak. I also like beef ribs and pork shoulder for the best BBQ meats.
 
i love reading your log, specially your gym convos, seems theres alot of people in your gym that knows what they are doing. The people at my gym.. well, lets just say last night i was waiting to do squats because some guy doing quarter squats in slippers were there forever. This same guy is the guy who always criticises my GF for everything she does in the gym, how its wrong and how his way is much better :mad:

Reading about what weight you use just makes me mad, you started training again not long ago, and you are way stronger than me :p

and the genetics stuff is so true, people who often are good early on because of genetics often gets cocky, lazy, dont care about technique, etc, resulting in injury and stall quickly.
 
i love reading your log,
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Hey thanks. Yea, I have some of the best people around me.

Punks and normal gym rat types are not really allowed in. So I will never run into any of the slipper-wearing, quarter squat doing, harassing A$$-Hats.

Which is a good thing.

I always advise everyone to find a place that has the best people. That will help training more than anything else. Even if it is far away and you can only get there every couple of weeks or so. It is worth it.

Reading about what weight you use just makes me mad, you started training again not long ago, and you are way stronger than me
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You will gain your strength soon enough. I am sure that you will be making great progress over the next couple of years.

I get motivated because my lifts are not big enough either. :D That is one thing that helps people drive themselves to get better.
 
since Karky threw in I will too. Your log is so consistent and strong! I look forward to learning what some of these lifts are. i am learning there is soo much to learn.

FF
 
Thanks FF. It is nice to hear that people are reading my journal.

Today was a big day. We started out throwing.

Warm-Up with caber walks. Then we did caber toss.

I learned to throw the light weight today. This one was 29lbs. 30ft is apparently how far I throw things. Since I got that with the shot and with the weight.

We also did the 50-something weight for height. Pretty sweet.

Then we went into the gym and did started the workout.

The power-push-up test was 100.5% of my best. So speed day.

1. Fat bar speed bench press - sets of 3 with 225lbs and the monster mini-bands. Throwing before hand really seems to tweak out my nervous system. I did 18 sets with 45sec of rest or less today. My fastest sets were between 12 and 16. This is really good since usually I start to slow down in the bench after 6 or 8 sets.

2. Diamond Bar OH Press - did sets of 5 up to 205. Then 2 sets of 10 reps with 135lbs.

3. Fat bar Triceps Press - sets of 10. 95, 135, 155, 175lbs. These went pretty good.

4. KB Pushy Uppy Rowy Things - 4 sets 5 reps on each side. I used the 25lbs and the 35lbs KB.

5. Shrugs - weight on bar + 100lbs today. 3 sets 10 reps.

6. Pull-Ups - 3 sets 5 reps, various grips.

7. DB Curls - 3 sets 10 reps 40 lbs

8. Reverse Flys - 3 sets 10 reps

I really like the throwing. I am going to gain a lot of core strength from doing it. It also seems that I am able to have more intense workouts after throwing. Which is good. So, having a lot of fun.

These workouts are long. About 2.5 hours. Including the throwing and the walk back to the gym and the main workout. I brought extra drinks today in anticipation of the longer workout. I consumed about 800 cal during the workout.

PWO - The Usual + 1 large pizza and soda. MMMMMM. Pizza is the second best recovery food.

Gym Conversation -

1. They were saying that I am getting a lot thicker and that I have no prayer of staying under 290lbs as my strength goes up. So I stood on the scale. Holding strong at 270. So it looks like I have some wiggle room. We will see how the next few months go.

2. There really was not much other conversation. Just the basic correction of form all the time, slapping each other around, yelling, dancing and singing to the music.
 
I am just going to copy your routines for a while, and try my best to emulate what you're doing. I mean, seriously, this stuff is awesome. PWO Pizza sounds good as well.
 
I am just going to copy your routines for a while, and try my best to emulate what you're doing.
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If you do, watch the volume, it is a bit higher than the typical workout in your journal. Make sure that you are focusing on work not weight.

I took yesterday off because of blazin' soreness and did some stretching, rolling, and yoga / pnf type of stuff. So my normal thurs-fri workouts will just be fri-sat.

50kg squat test said 92% so max day it is.

1. Safety Squat - Box at parallel. This went really well. Worked up t a single at 420lbs. Pretty good since the last time I did these (a month or so ago) I got 330lbs. I was definitely a lot tighter and more able to stabilize the weight with the SS bar.

2. Round Back Deadlifts - 3 sets 10 reps. 135, 185, 225

3. KB Swinging Lunges - 3 sets 10 reps. 45lbs, 55lbs, 70lbs. These are getting a lot better. I am very happy with the KB work. I am really feeling the benefit.

4. GHR - 3 sets 10 reps 20 lbs.

5. Standing Band Abs - 3 sets 20 reps. Green Band

6. Reverse Hype - 3 sets 10 reps. 100lbs +1 band, 100lbs +2 bands, 100lbs +3 bands. I really like the bands on this exercise. They really pull you back and make you work on the eccentric phase.

7. Shrugs - 3 sets 15 reps. Whatever + 30lbs.

PWO - The Usual

This was a pretty good workout. There was only one guy in the gym as everyone else went to the NSCA conference in Atlanta.

I feel that my strength is coming along well. New records are getting set in many lifts and I am able to hold a much higher pace than before.

Gym Conversations -

1. The importance of using different bars for the squat. They all have different lever arms and change the muscles that more stress is on. You can really train a weak point by using the proper bar. Also because using just a straight bar can get hard on the shoulders over time and using cambered bars or the SS bar can really be a shoulder saver.

2. When athletes just start training they will make great progress just doing tons and tons of work. Then As progress is made, since the weights lifted are higher, the increase in work can actually work against the athlete. There are 2 reasons for this.

Many people confuse over training with not being in good enough shape. Many times a workout is only too much work for a person simple because they do not have a high enough base conditioning for it. Increasing work capacity will make completing hard workouts a lot easier.

The other reason is that each exercise is trained at a much higher intensity, making the actual amount of work being done very high even if that person appears not to be doing a high amount of work.

It takes a great coach to know which of the two above things are happening.

3. I had a life changing BBQ experience yesterday. I made the single best meal that I have ever had in my life. BBQ spare ribs. 2 hours with a chili powder and brown sugar rub, seared over hot coals, smoked for 1.5 hours at a temp of 175 - 200 deg. I mopped with a beer and maple syrup sauce every 15 min. Then at the end back over the hot coals, mopped 2 more X. These were the best ribs I have ever had.

Sunday I am doing pork tenderloin in the smoker for 6 hours. I am very excited.
 
Alas! I'm not the only thrower on here now.
Just so you know-
56lb and 28lb weight for distance
56lb for height
16lb and 20lb for sheaf tosses
16lb and 22lb hammer
22lb-28lb open/Breamar stone toss

Are you gliding or spinning on your Open stone?
What size caber are you using?

We like to do caber carries on the heavier cabers we're working up to

I <3 sheaf. I haet WOB (weight over bar (height))
 
Are you gliding or spinning on your Open stone?
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At the moment neither. I did only my first day. They had me practice just standing to get the basics right. I have not moved my feet yet. Basically I am just standing there and throwing. Using some rotation and am learning how to use my legs.

What size caber are you using?
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Uuuuummmmm. Big and Small. They call the small one a girl caber and the big one an A. Since I guess it is a pretty big caber. I have been warming up with the caber carries. Though we seem to break a lot of them. So new ones are always being made.

I <3 sheaf.
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I do not know what <3 means.

I haet WOB (weight over bar (height))
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HA. That is one I am good at. Really the only events at this point that I could compete in are the WOB and the Caber.

The events are great for me to work on power. I will probably do some contests until I am strong again. Then maybe strongman again. Who knows.
 
goergen1 said:
At the moment neither. I did only my first day. They had me practice just standing to get the basics right. I have not moved my feet yet. Basically I am just standing there and throwing. Using some rotation and am learning how to use my legs.

Yup...drive drive drive baby.



Uuuuummmmm. Big and Small. They call the small one a girl caber and the big one an A. Since I guess it is a pretty big caber. I have been warming up with the caber carries. Though we seem to break a lot of them. So new ones are always being made.

I'm thinking the girl caber is prob. in the low 40 lbs and prob. 9 ft, and the A is prob. a good 18 ft and 110ish lbs. The better your technique gets, the less cabers you'll break. Gawd I used to break them all teh damn time.



I do not know what <3 means.
<3=a heart=love My best is 20 feet on a 20lb sheaf.



HA. That is one I am good at. Really the only events at this point that I could compete in are the WOB and the Caber.
I'm vertically challenged. I'm pulling to early (pull when implement hits heels to mid feet) and I'm just not pulling enough with my hips. The WOB is really a get pissed off and rip that sucka' event.

The events are great for me to work on power. I will probably do some contests until I am strong again. Then maybe strongman again. Who knows.
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The sky is the limit. Lemme' know if you ever plan on traveling to the Texas/Oklahoma area and want to compete in a Highland Games. You're always welcome to compete in our hometown "Iron Thistle" Highland Games here in OKC that I help host. If you do...you can always crash in one of my extra beds.

lol...I haven't gotten the hang of seperating quotes apparently. Hope you can make my comments out.
 
I'm thinking the girl caber is prob. in the low 40 lbs and prob.
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I know it is over 70lbs. I have 9' about a foot above my hand and it is a couple feet bigger than that.

I do not know what the A is. Everyone just says that it is friggin' big.

The WOB is really a get pissed off and rip that sucka' event.
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That must be why I like it.

The sky is the limit. Lemme' know if you ever plan on traveling to the Texas/Oklahoma area and want to compete in a Highland Games. You're always welcome to compete in our hometown "Iron Thistle" Highland Games here in OKC that I help host. If you do...you can always crash in one of my extra beds.
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Hey thanks. The same goes if you are ever in the SC area. :beerchug:

lol...I haven't gotten the hang of seperating quotes apparently. Hope you can make my comments out.
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Ah figgured it out. You know. Since I am wicked Smaat. :11doh:
 
Went into the gym at noon today.

Power pushup said 92.9%. So max day.

1. Pin Press - Set the bar 2" above my chest. Worked up to 385. That was pretty good since this is generally harder than normal bench. I should have done these chain suspended. I was the only one in the gym, so I was too lazy to set it up.

2. Parallel Bar OHP - 3 sets 10 reps. 95lbs, 135, 135

3. Bench Press - 6 sets 10 reps. 135lbs I did 3 different grips and brought the bar to 3 different locations on my chest. Rested about 20 sec between sets.

4. Seated DB Cleans - 3 sets 10 reps. 30 - 40lbs

5. Lat Pulldown - 3 sets 10 reps. 170lbs

6. Seated Row Alt Arm - 3 sets 10 reps 270lbs

7. Shrugs - weight + 50lbs. 3 sets 20 reps

8. Straight Leg Raises - 3 sets 20 reps

9. Overhead DB Triceps Extensions - 3 sets 20 reps 50lbs, 60, 60

10. Hammer Curls - 3 sets 15 reps. 40lbs, 45, 45

PWO - The Usual

This was a great workout. The pace was blazin' fast since I was by myself and rest seems like forever when you are alone. I finished in about 50 min.

Gym Conversations -

I was by myself so there were no conversations. If I wrote about what goes on in my head during a workout I would probably be imprisoned or executed.
 
Training again, TRAINING AGAIN, yea, YEA. I think one of the best training albums is Peace Sells but Who's Buying? by Megadeth. IT IS BAD A$$.

So 50kg squat jump test. 96% so speed day it is.

I am going to add in a Gym Conversation here -

We talked about the percentages I use for figuring out my workouts and decided that I should increase them a little bit. So they are not 97%+ is a power day, 92% - 97% is a max day, and 87% - 92% is a stability / work capacity day.

We think this will be better from a recovery standpoint as well as allowing me to have more stability / work capacity days.

Also partly because I still feel a little beat up when I test in the mid 90's.

1. Speed Squat - sets of 2. 300lbs. 8 sets. Speed dropped off faster than usual. Yet another piece of the discussion to move the percentages up.

2. Olympic Squat - 3 sets 10 reps - 135lbs, 225lbs, 255lbs. I am keeping these to where the reps are consistent. I do not have any where I am struggling.

3. GHR - 2 sets 10 reps. I moved the setting from 6 - 5 so that my knees are higher up on the pad. It a a bit harder that way. I will slowly work up to the point where I can do them with my knees on top of the pad.

4. Reverse Hyp - 2 sets 10 reps 100lbs.

I am feeling a little beat up. I think moving the percentages of the power tests up is a very good idea. We will see how it turns out over the next month.

PWO - The Usual

Gym Conversation -

1. Thinking about killing and torturing people that you hate or just get on your nerves is actually very therapeutic.

2. People who used to be really into the "functional" training thing are now talking about how they were wrong and getting into the weight room and hitting some heavy weights are a really good idea. The guys that went to the NSCA conference saw that as a kind of theme amongst the "functional" training crowd. Of course the only "real" "functional" training is odd object training.

They also said that many talked about going against what the main stream is. I guess Vern Gambetta was talking about not being a "Sheep." Which is pretty cool since our industry is full of sheep that just blindly follow "research" and a few "gurus." Like research is the be all answer to training questions.

I think that is is nice to hear that many people are getting away from the "sheep" mentality.

3. Deer hunting season is soon and everyone is pretty excited about it.

4. We started planning a get together where we will grill "The Beast." A whole beef tenderloin. MMMMMMMM. That will be awesome.
 
Lots of new things today.

We started with throwing events.

1. 56lb for distance - This was the first time I threw this one. Went like 20 feet. Not bad I guess.

2. 28lb (actually the one we use is 29) - I was a lot better this time, I am doing a single turn and I got up to 38 feet today. Not bad compared to the 30 feet I got last time.

3. 56lb weight over bar - I am muscling it too much. I think I could get a couple more feet if I got my body together a little more. 10-11 feet.

4. 20lb Sheaf for height - got 25 feet today. This really came along compared to the first time. (I missed the bar every time last time.) I got it going to the right spot and everything seems to be firing better.

Then we went into the gym.

Here I broke all of the rules. No testing, Which did not matter since I trained legs again after doing them yesterday. This was a shorter workout though.

1. Vertamax - 2 very tight bands. 3 sets 6 reps split jumps.

2. Vertimax - same weight. 4 sets 6 reps. Regular jumps

3. Single leg squats on the hurricane with a purple band. 2 sets 10 reps. Weight was whatever they were using.

I ended the my workout at this point because my legs and back are L.I.T.

My during workout and post workout drinks were both the usual.

We got to talking about my goals and some things that I need to do in order to reach them. Here they are.

1. Get into contest shape for strongman again.
2. Get into contest shape for Highland Games. For the first time.
3. Squat over 800lbs again.
4. Increase my power output by a lot.

Gym Conversation -

1. One thing I understand is power training under heavy weight. When it comes to power training with light weight, like the highland games stuff. I have some growing to do. We are going to make some adjustments to my power day to include both light and heavy power training. This is something that will help in many areas of my training.

So we are meeting at my house Friday night for consumption of mass quantities of meat, discussion about training, and some consumption of beer and liquor as well. The goal is to do some hanging out and hammer out some training details.

2. People who have not competed in a sport, but try to set up training for that sport, are trouble. There are a lot of powerlifters and olympic weightlifters out there that say their way is the best training for throwing events. The truth is that neither of them are right. Many throwers use some things from both camps, but things are definitely structured differently.

It is interesting. And I quote one of my training partners - "PL and OL are always trying to tell throwers how they should train. I know all of the best guys, I mean not just read about them, but know, talk to, and have trained with them. A throwers training is different. There is no way to know that unless you have been a good thrower."

3. Speed box squats are power training for the hips only. They do not train the triple extension that is necessary for so many sports. They are a good tool, when mixed with other types of power training as well.

4. There was other, very entertaining conversation. None of which is appropriate for this forum.
 
goergen1 said:
Lots of new things today.

We started with throwing events.

1. 56lb for distance - This was the first time I threw this one. Went like 20 feet. Not bad I guess.

2. 28lb (actually the one we use is 29) - I was a lot better this time, I am doing a single turn and I got up to 38 feet today. Not bad compared to the 30 feet I got last time.

3. 56lb weight over bar - I am muscling it too much. I think I could get a couple more feet if I got my body together a little more. 10-11 feet.

4. 20lb Sheaf for height - got 25 feet today. This really came along compared to the first time. (I missed the bar every time last time.) I got it going to the right spot and everything seems to be firing better.

Then we went into the gym.

Gym Conversation -

1. One thing I understand is power training under heavy weight. When it comes to power training with light weight, like the highland games stuff. I have some growing to do. We are going to make some adjustments to my power day to include both light and heavy power training. This is something that will help in many areas of my training.

So we are meeting at my house Friday night for consumption of mass quantities of meat, discussion about training, and some consumption of beer and liquor as well. The goal is to do some hanging out and hammer out some training details.

2. People who have not competed in a sport, but try to set up training for that sport, are trouble. There are a lot of powerlifters and olympic weightlifters out there that say their way is the best training for throwing events. The truth is that neither of them are right. Many throwers use some things from both camps, but things are definitely structured differently.

It is interesting. And I quote one of my training partners - "PL and OL are always trying to tell throwers how they should train. I know all of the best guys, I mean not just read about them, but know, talk to, and have trained with them. A throwers training is different. There is no way to know that unless you have been a good thrower."

3. Speed box squats are power training for the hips only. They do not train the triple extension that is necessary for so many sports. They are a good tool, when mixed with other types of power training as well.

4. There was other, very entertaining conversation. None of which is appropriate for this forum.
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You want something that will help your weights for distance? Line and box drills. It's hard to describe in writing. Shoot me your number and I'll go over them with you.

If you want to talk to others on a throwing forum, go here:
If you want to compare your numbers to others, go here: (go to the results area and you can scroll through the different games and look at the distances others are hitting).

Your HWD (56lb distance) is good. For your strength level it needs to be better. Your LWD is very nice. Your WOB (56lb over bar) has a nice number to it...it's my worst event. You're prob having a timing issue and pulling the weight too early. Remember-the weight is pulled when it hits between teh feet and blow those hips out...think of a clean or db snatch. I'm extremely jealous of your sheaf. My best is 20' on a 20lb. I foresee hitting mid-20s by the end of the year though. lol...I can't beleive I'm giving advice to someone far stronger and athletic than I.

Cable pullthroughs are pretty good training movement for teh WOB as you get used to reallllly getting between your legs and popping up....reach, reach, reach back. Also, go here: look at his videos and look at his caber curls. They're a nice movement for a mock caber pop.

It's funny how the implements are so light and yet they feel like you're pulling a mack truck sometimes. Wait until you get the nice heavy hammer.

I so agree on point 2. Throwing is a completely different animal. We want the strength of PLers and the power and speed of OLers, but we are neither of these and have different goals.

p.s. When you start competing, you'll be out of C class in no time and be competing in B class very very quickly. Your numbers are nice.
 
Thanks for the advice Evo. I need it since I am new to this throwing thing.

It is nice to see that my throws and stuff are ok. My only comparisons are an all american collegiate thrower and a guy who is at or close to the top of all the rankings from the link you posted. I pretty much thought I sucked and have a long way to go.

Wait, I still think that. :rolleyes:

I do appreciate the links and everything. I will PM you my number when I have more time later on today.

It's funny how the implements are so light and yet they feel like you're pulling a mack truck sometimes.
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Yea. When I started with the 56 yesterday it felt crazy heavy. Made the 28 feel awesome right after though.

I think I will end up using the KB even more with my training now that I have a little better grasp on the throwing events.

I can't beleive I'm giving advice to someone far stronger and athletic than I.
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It matters not, as you have the experience edge with these events. I am like a sponge.

Thanks again for al of the advice. + rep
 
OK Throwing day. Since I have been adding in the throwing I am going to have to move some of my training days. I think that I will only do short workouts or none at all on the throwing days. Then I will add a day in on wednesday for more lifting.

So throwing today.

1. Shot the put - a bunch of drills to help me push more with my legs. Did a bunch of throws.

2. 56lb distance - a bunch of throws. I am getting better here as well. I have a better feel for the spins and where the weight should be.

I talked to Evo about some drills so I did a bunch of them between each throw. Thx Evo. :)

3. 29lb weight for distance - This went pretty good too. Same drills between throws.

4. Hammer Winders - did these with a 16lb hammer. felt like about a million of them. Hello core training.

Still pretty sore. I will be doing an upper body workout tomorrow morning. Then we will be BBQ-in' and discussing training to get me more jumpy upy.

PWO - The Usual

Gym Conversation -

1. If I was a girl, I would be a lesbian. Because men really are not even a little attractive and I do not know what women are thinking. Maybe girls feel sorry for us since we are so much less attractive than they are, and thats why they date us and marry us.

2. Lots of throwing form stuff.

3. Throwing is more taxing than people think. It actually produces quite a bit of fatigue and needs to be accounted for.

4. There is never a time when flatulence is not funny. It always makes everyone smile, and a lot of people laugh.
 
I can definatly relate to gym convo 4 :p When i first got into o lifting, i had cleans and front squats in the same workout, my god, what dident come out on the catch in the cleans sure as hell came out during the front squats :p
 
:yelrotflmao:

I went to the gym today. I was all out of sorts being that I have been off of the schedule. I am a very big creature of habit, so getting off the plan messes with me some.

Basically I went in and did a bunch of stuff, Whatever I felt like doing. DB Bench, Pull-Ups, Shrugs. A mishmash of weight, sets and reps. We are having our "summit of the minds" this evening. I will be happy once I have a better way to work in the throwing stuff.

I will post all of the ideas that we come up with.

Gym Conversation -

1. I spoke with "The Godfather" of the gym. At some point in life you have to decide if you are going to continue to be ultra HARDCORE, and not care about the wear and tear on your body, or if you are going to back things down in response to the want to be able to train hard into older ages.

This does not mean start lifting light, it does mean that you opt not to push through things that you would have pushed through in the past.

This was an interesting conversation since I have an emotional attachment to very large weights, and always want to be extremely strong. At the same time, I have intimate knowledge of the type of stress that these things put on your body, most of which can not be done as we age.

This was good for me. Got me thinking farther into the future.
 
feel like we're getting a bit old are we Georgen?. Well, you might be old, but your one of the coolest old people i know :D

how old are you BTW?
 
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