The Journal, The Journal, Gots ta Check the Journal

[goergen1]

What did you think of their undergraduate program?

Well, lets just say that the head of the department had a sit down with some of my friends after I wrote my final paper about how the graduating class was completely unprepared for the practical aspects of the real world, stating that a repeat of the topic was not what they were looking for. :D

That was in '99. A lot may have changed since then. Sorry I can't be of better assistance.

On to training.

Tuesday

Well. We started out ninja fighting with pvc pipe and stopped when we figured out that we were going to smash each others fingers.

Then we moved on to wrestling. And let me tell you this. DON'T try to fight Bert or myself. You will have about 5 seconds before one of us hurts ourselves and tries to run away.

It was a lot of fun, we both had some great moves.

My neck started hurting again. Bert aggravated a hip flexor.

It seemed like such a good idea at the time. :rolleyes:

We then went outside to start throwing. All stone throws were with a 17lb stone.

1. Overhead Stone Heave

2. 1's - This is a great drill to help use the legs more and get into the proper positions for the stone. I feel that this drill is going to help me a lot. You know, because I need to use my legs as opposed to doing a standing one arm bench press.

3. Stand Throws - This was pretty good. The 1's helped a lot and I was throwing up to mid 30's with a lot less effort than usual.

This was a great technique day.

On to the weight room. A lot because my neck was getting more and more sore holding the stone and Bert was having hip flexor issues.

4. High Pulls - Set the high pull indicator at 17. Worked up to a bunch of sets at 225lbs. These pulls went really well. The height was high and the speed was good.

5. Bench Press - Used the curl bar. Worked up to 355lbs for a triple.

Thoughts -

It seemed like we should be able to fight for a warm-up. But Nay. As it turns out, not a good idea.

The throwing was good. I feel like I made some great strides in the stone as far as using the legs more goes. Something that will need to be trained a lot more.

[goergen1]

Kind of a lot has happened since the last time I posted a workout. We have had many visitors and some great workouts. I will start with last Friday.

Friday - Aug. 22

Eric Frasure came into town on this day. He worked up to a 500lb Caber Curl and attempted 585lbs. Pretty Strong.

Lots of throwing drills. Eric was extremely helpful with this. I finally understand some of the more basic points of the weight throw. As it turns out, I need to slow things down quite a bit.

Also a lot of the positions are different than I thought. Eric is very good at getting the point across in terms that are easy for a beginner to understand.

Apparently I over complicate things. :D

After the throwing drills we did some Single Arm / Single Leg Overhead Dumbbell Presses. These were pretty good. Worked up to 80lbs and felt pretty good.

Saturday - Aug. 23

Eric was still in town and our very own MattV from this forum came down with Jeff for some training.

This was a great day, the weather was perfect, and the throwing commenced.

1. Med Ball Globe Trotters

2. D-Flex

3. Overhead Stone Heave

4. Standing Stone - This was the best I have done with the stone. I used the 17lb stone and was averaging 35 feet with it. That was pretty cool.

MattV and I had a little stone throw contest. It is pretty cool to have someone that I can compete with. :cool: (as opposed to Bert or Eric, where there is not competition at all)

Thanks Matt, I needed the push.

5. 28lb Light Weight - I practiced the new, slower technique that Eric had gone through with us on Friday. An with much less effort than usual I threw out a 52 foot PR. That was cool.

6. Sheaf - 16lb sheaf. Ended up alternating the standing sheaf and a spin. I was working on using my body more and moving in the direction of the throw. This went pretty good too. Hit some at over 25 feet. So, pretty good for my sheaf.

7. Weight Over Bar - Took a bunch of throws. We raised the bar to a touch over 12 feet and I made that height a few times.

Lunch Break. This was after about 3.5 hours of training and it was time to eat.

Then, with our stomachs full of Moe's we went back to the gym for some training.

8. Box Squats - Worked up to a pretty easy 505lb lift. That was not bad considering the long workout on the field and the Moe's rumbling in my belly, being smashed around by my belt.

9. Pull-Ups - Huh, have not done these in a while. Did sets of 3. Need to get back on the horse here. What the heck. :mad:

10. YTM's - 3 sets of 15 reps here. 70lbs or so. Get some blood flowing in the 'ol upper back.

That ended the weekend training. I would like to than Eric for all the help with my throws. I would like to thank MattV and Jeff for making the trip as well. It is awesome to have a crew like that to train with.

Tuesday - Aug. 26

Alex and Ashley came in today from Florida. So obviously the first thing we did was........... Head outside to do some throwing.

1. D'Flex

2. Overhead Stone Heave - Used the 14lb stone and shot out my first 50' overhead heave throw. That was pretty cool.

3. Heavy Hammer - Did some winder to warm up. Then a lot of throws. Hit the 70 foot mark a few times. I really need to do these more often. I can never seem to figure out why I do them so infrequently. :confused: But it happens. :rolleyes: Anyhow, perhaps I need to get winders back into the warm-up of my workout.

My middle is pretty sore after the hammer.

4. Wright over Bar - Did some throws at 10 feet. Then moved the bar up to 12 feet and made that ever time I threw it.

This part of the day was awesome. It was down pouring, Bert, Alex, and I were going through the WOB shotgun style. Throw, Throw, Throw. :D :cool: That was pretty cool.

Alex will make a pretty good thrower if he decides to get into it.

Back to the gym.

5. Power Shrugs - Did these off the floor, set the High Pull Indicator at a height and started adding weight. I worked some pretty good pulls up to 389lbs. That felt really good. Then I went to 409lbs, but the "power" part was no longer involved. I hit the indicator, not with any authority though.

6. Single Arm High Rows - Did these on the Cable Column. Needed to get some good back work in.

A & A are great to have visit. They really made the workouts a lot of fun.

That is the week up to the moment. Thanks to everyone who came in for a visit. Great times and great training.

[snice32]

Jeff,

Would it be possible to explain the new slower 28WFD technique that are using, or, even a video showing the movements? Anything that would help me get further distances is useful stuff.
Thanks,
Steve

[Matt V]

What Goergen is too modest to say is that he took first blood in the Nemesis War. :D He is developing good standing stone technique. As more of his strength leaks into his throws, watch out!

Had a blast, Jeff. Hope to do it again soon.

[goergen1]

Would it be possible to explain the new slower 28WFD technique that are using, or, even a video showing the movements?

Well, I am not entirely sure why it works. Here is what I have gathered. I slow down a LOT. Be a lot I mean about 1/4 of the speed I was going.

When I start the first turn I rotate my right foot out. (I am a left handed thrower)

Basically this changed the line of pull on the implement. I used to keep a constant tension on it. All that did was make me pull against it in all directions. Throwing me off a lot.

The slow technique makes me pull in the implement in the right direction, Putting me in the best position when I finish the second turn and release. It used yo be that I threw straight right a lot or just plain fell over. Now I am moving toward the field.

I know that is a vague explanation. It is what I have at the moment. You will seem me doing this in the next week in review video. (to be released Sunday Aug. 31) :D

What Goergen is too modest to say is that he took first blood in the Nemesis War.

HAHA, That's right. TOTAL DESTRUCTION TO Matt V. HAHAHAHA. :D

(of course there is a reason I did not make a challenge in the sheaf. ;))

On to the super hardcore training and stuff.

Thursday

1. Reverse Hyper

2. Some other movementy type stuff.

3. D-Flex

4. Overhead Stone Heave

5. Heavyweight for Distance - I practiced the new slower technique here as well. WOW. I am definitely going in the right direction. I kept things pretty slow and threw the easiest series of 25 - 26.5 foot throws. I literally put in about 1/4 of the effort on the throws and still landed close to PR territory.

So, I am looking to see some changes as I get better at this.

Back to the gym.

6. Single Leg Squat on the Hurricane - 3 sets 5 reps each leg. 230lbs. Haven't done these in a while. Probably should do them more.

7. Log Rows - 3 sets 10 reps. 146lbs.
Super-Set
8. Log Press - 3 sets 10 reps. 146lbs.

Pretty good workout. I am very happy about the heavyweight and lightweight situation.

Friday

Massage w. Burkett. The 'ol neck was still feeling it. But this time I was much more relaxed. As he was working on my neck I felt the comforting "pop, pop, pop" of things falling back into place.

Now I feel great. I am going to let everything heal over this 3 day weekend and hit training again on Tuesday.

Burkett is the man.

Have a good weekend everyone.

[goergen1]

Tuesday, Sept. 2nd

We have been talking about throwing a lot. So, from now until the Charleston games I will be only doing throws and drills.

It appears that I am good at getting stronger, so I can work on that in the off season. But the throwing thing just needs to get better. And time is a factor since there is working and all.

So my workout today was -

1. D-Flex - I am still going to warm up. Geeze. :D

2. Overhead Stone Heave

3. Standing Stone - I used the 15.5lb stone. Did a bunch of throws. I focused on going slower and hitting positions. This worked really well for me. The throws were a lot easier than usual and I was still hitting the 35' mark on a regular basis.

I am really trying to get the legs more involved with the stone throw.

4. Light Weight - Practiced footwork and going slower. The first few throws went really good. I kind of fell apart after that. I had problems with the weight sticking in my hand, and all sorts of stuff.

Every day can't be the best.

Wednesday

1. D-Flex

2. Turns with a Kettle Bell - Used a 35lb bell. Did a lot of turns. These felt pretty good. I am hitting positions a lot better.

3. Sled Drag Stone Position Move - I put a 10kg plate on a sled and practiced hitting my stone positions against the resistance of the sled. This worked really good and helped me keep my upper body back while I used my hips and legs. I did 5 or 6 sets on each side here.

4. More Turns w/ KB - Did some turns with my off hand. That is a mess, but I think it will help my overall coordination.

5. Band Rotations - Green Band attached low. 3 sets 10 reps. I practiced leading with the hips and using my glutes and hamstrings in the "push" leg. This was a good move to.

Thoughts -

This was a good day because it helped me understand the positions I need to hit better. We will see how this works.

[goergen1]

OK. Monday went good.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - I have been able to hit this pretty good. Getting close to PR's all the time. (mid 30's) It is interesting, I have slowed things down a lot and have been putting in about half the effort. Yet it is going just as far.

Sweeeeet.... :cool:

4. Light Weight turns - My turning is going very well, I can actually do more then 2 now without falling down and I feel a lot more in control of the weight.

5. Light Weight - Took some throws. Not a lot. At this stage in the game I am either throw out of the ballpark at Charleston........ or I will hit about 40 feet.

It feels a lot better. When I hit it, it goes far. We will see how everything works out in 2 weeks.

[goergen1]

Hey everybody!!!!!! I have been out of town and busy. Am back though. So here are some workouts.

Thursday Sept 11

I was in Columbus, OH to be in a wedding, and before a 4 day stint of debauchery I decided to get a workout in.

Made it to Rogue Fitness. Bill was awesome and took me for a ride in the "new" 1972 Duce and a Half. That thing is awesome.

1. D-Flex

2. KB Drills - Did spin drill with a 32lb, 44lb, and 50.....something lb kettle bell. Lots and lots of reps. The flow felt pretty good and everything was great. Probably 20 minuets of work here.

3. Log Press - Got to use a wood log. It is pretty cool. I like the steel version much better. Something about taking in a breath of sawdust or whatever. Went up to 205 for 5 sets of 5 reps.

4. Olympic Squat - Decided to do some Olympic squats. Did high bar, double bounce off the bottom to get a good feel for them. These went great. 315 for 5 sets of 3 reps.

5............ There was no 5. That must have been the workout.

There was a wind storm in Ohio on Sunday. It was awesome. We sat on our friends deck and watched trees come down in the woods. Pretty cool. I guess there were 70+ mile an hour gusts.

There was no power........ So we decided to grill. We set up the grill behind my buddy's shed to somewhat protect us from the wind. This was SUPER COOL. We are grilling away. My friends neighbors are chasing their trampoline across peoples yards, trees are coming down in the woods, we are wearing glasses to protect our eyes from flying debris.

That was fun. My buddy still does not have power at his house. They are saying next Monday it will be back on.

Tuesday Sept 16

1. D-Flex

2. Overhead Stone Heave

3. Standing Throws - After a rocky start with the 21lb stone I hit a series of throws at 27 and 28 feet. That was good.

4. Sheaf - I needed a bit to get used to this again as well. After another rocky start I was hitting about 21 feet with the 20lb sheaf.

5. 22lb Hammer - This went pretty good. Not a ton of throws here. Hit a good 72 footer and followed it by a 69 and called it a day.

To the gym -

6. Olympic Squats - I wanted to try our my new Olympic lifting shoes. They were cool. Used the Buffalo bar and did 4 or 5 sets of 3 reps, double bouncing squats with 325.

7. Lat Pull-Downs - Worked up to 200lbs for 10 reps. 5 sets.
Super-Set
8. Incline Bench Press - Worked up to a triple with 305lbs.

9. Shrugs - Did 3 sets 10 reps with 225lbs on just a normal bar.

10. Round Back Deadlifts - Did 2 sets of 10 reps with 225lbs. These felt great. This is another great exercise I would like to get back to doing more often.

Thoughts -

Well..... For being completely unprepared and not training that much, I am pretty ready for the Charleston game. Everything throwing-wise is going well. We will see how it goes.

After Charleston I will be getting more into hitting the weights harder again. I am looking forward to it. Though I am not going to completely cut out the throwing stuff this year like I did last year. I am not good enough at throwing to do that.

That is all for now. Training will happen again today.

[Matt V]

Good luck at the Charleston Games, G. Bang out some PR's! :D

[goergen1]

Thanks Matt.

I will start with Thursday and then get on to the Charleston Game.

Thursday

1. D-Flex

2. Overhead Stone Heave

3. Heavy Weight - I could tell that I had not thrown the heavy weight in quite some time. There was a big mess of fouling and then throwing 15 feet.

Then, after about 40 min, I found a groove and got things rolling in the 25 foot range.

4. Hammer - Not too many throws here since I had a lot of heavyweight throws. Hit 72 feet.

5. Weight Over Bar - 1 throw at 11 feet. It felt good and I was done.

Charleston Game on Saturday

This was a great game with a lot of great people. They had the guys in from the 1972 game, that was pretty cool.

The competitors were great and there were a lot of good guys. I think medals went out to 7 or 8 different guys.

This games marks the end of my first year of Highland Competition. It has been good, gains have been made and all my throws in this game were much better than in the same game last year. I think I am going to make Charleston my milestone game every year to see how things are going. That is cool.

1. Sheaf - The sheaf was 22.4lbs. Sooooo.... A little heavy. It took me a second to warm up and I got 18 feet on the third try, 20 feet on the first try, and was really close on 22 feet.

2. Open Stone - 2olb stone. Hit 30 feet 10 inches on the first throw and 2 inches less on my second throw. The third was under 30 feet.

3. Heavy Weight for Distance - This is where the wheels came off a bit. I fouled the first 2 throws. Not a little, like "that was probably a foul" but a lot, like "dude, you were 3 feet outside the box."

I pulled it together on the third throw and hit a 26 foot throw.

4. Light Weight - Apparently not practicing much is a problem. I fouled the first and last throw. My second I hit 49 feet.

It is safe to say that the weight events could have gone better.

5. Weight Over Bar - This went pretty good. I cleared 11 feet 6 inches. (we started at 10'6") I still have a little "aiming" issue here, but all in all that was good. I should have got 12'6" but then there are a lot of should haves. 11'6" is still my best WOB in contest.

6. 22lb Hammer - This was pretty good. I hit 69' on the first throw and 71'11" on my second throw. 68' on the third throw I think.

This was good. My first 70+ throw in contest. So that was good.

7. Caber - Um. I do not know how big or heavy it was. It felt light. I did have balancing issues, and Hanging on to it issues on the first 2 tries. On the third I pulled it together a bit and I do not know exactly the angle, I did not flip it, but things went better.

Thoughts -

This was a good day. I got 7th overall (out of 10) so that was not bad. All my throws were better than the same game last year, so that is good as well. There were a lot of good competitors and everyone was great to hang around with and compete with. They made it a great day.

Things I need to do....... Compete more, I like to compete, and it keeps me more motivated to get better, so probably something I will do more of.

I was going to have this be my last game and then start lifting more, but now I think I am going to try to hit a couple more in October and get some more competition experience since that is what I a lacking.

That is all for now.

[Roger Crazy Wolf]

Jeff,

Waxhaw (just south of Charlotte) is always a great game, it's the weekend just before Halloween but you'd better email Drum or Donna soon to tell them you want to throw. Mike Gordon always puts on a good game in Hartwell and that's coming up in two weeks. Then there's the game in Hendersonville, NC on the first weekend in November and they always have special little twists for the athletes; for instance, they do an overall award and they do a special caber award which last year was a dagger with a carved antler handle. Any one of those three games would be a great choice but if you decide to compete at Waxhaw bring a costume, I'm tired of being the only guy who dresses up for Halloween :mad:

[goergen1]

Roger,

I was actually looking to get into the Hartwell and Waxhaw games. I am sending out my emails today.

Thanks for the info.

"G"

[Roger Crazy Wolf]

If you're going to Waxhaw, BRING A COSTUME DAMMIT!!!

[Matt V]

Jeff,

Good job at Charleston. As you keep competing, you're gonna keep getting better.

Just to back up what Roger said, the Waxhaw Games are great. It was my very first games, back last October. Good environment, lots of competitors, your nemesis...what more could you ask for?

Oh, and Roger wasn't lying about the costume either. He was the thrower in the Skeletor mask.

I was the small guy who borrowed a kilt so he could dress up like a highland athlete that day. :D

[Rory]

Hey hopefully we'll see each other at the Hartwell!

[goergen1]

Alright everyone. Here is the thing.

I am in at Waxhaw. Thank to Roger putting in a word for me. Thanks man. :cool: As a thanks I will figure out some sort of costume. :D

After talking to Drum I am in at Hendersonville as well. It looks like I am not going to make the Hartwell game. We are traveling the next 5 days after that, so I decided to dial back the travel on that day.

I will be throwing directly against my Nemesis at the Waxhaw game. It will be the first head to head contest. So bring your game Matt. :mad:

On to some training.

Tuesday

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - 3 throws.

4. Glide Throw - Yes, I am learning the glide. This was my first day and I am sure things will get better. I did a glide-stop-throw type of thing. I was able to chuck the 17lb stone 35feet a bunch of times.

I think the glide is going to be good. Practice, practice.

5. Heavy Weight - Everything hit on all cylinders. I throw a mess of 26 feet and hit 2 throws, one at 28'8" and one at 28'2". That was awesome. It is the first time I have been able to repeat the upper 20lb range.

On to the weight room.

6. Shrugger Power Shrugs- sets of 3 reps at 190lbs, 280lbs, 370lbs, and 420lbs.

7. Shrugger Lockout and Shrug - I am not going to call these power shrugs. Sets of 3 reps at 460lbs, 510lbs, 550lbs, 600lbs, and 640lbs. This felt pretty good. My traps are sore today.

8. Log Press - Worked up to 236lbs for 3 reps.

9. Hurricane Seated Front Triceps Press - 3 sets 10 reps at 190lbs.

10. Underhand Grip Lat Pull-Down - 3 sets 10 reps working up to 200lbs.

Thoughts -

This was a great day. The throwing went really well and I felt like a million bucks after the lift. All in all very cool.

To everyone who is going to be at Waxhaw, look out, "I'm fueling up on Bring It Juice."

[Matt V]

Awesome news, Jeff. Going back to the site of my first Games, celebrating my first year of throwing, and competing against my greatest opponent? What could be better? :cool:

The rivalry continues...

[goergen1]

Indeed....... You better be ready for a showdown. :D

Thursday

1. D-Flex

2. Sheaf - I throw the sheaf pretty much straight up and down and have taken the same distance away from the bar as I use in the WOB. (I know, pretty crazy) Things went well. I hit 21 feet and started running into aiming issues. Overall things went well.

3. Weight Over Bar - Set the bar at 11'8" and started throwing. I hit 10 in a row over that height and called it a day.

Back to the gym.

4. Overhead Squats - sets of 3 at 45lbs, 95lbs, 115lbs, 145lbs, 145lbs. This felt pretty good. I started to remember back in the day when I could overhead squat heavy weight. I might see what I can get it up to.

5. Bench Press - Used the long curl bar. sets of 10 reps. 35lbs, 125lbs, 215lbs, 265lbs, 305lbs. The reps felt pretty good. I think this is the first time I have done sets of 10 in the bench press in a long time. Cool.

5. Seated Row on the Functional Cable Column - 270lbs, 3 sets 15 reps.

6. Shrugs - 3 sets 15 reps. 190lbs.

That is all for the day. Things seem to be going quite well.

Thoughts -

I went through a spell where I did a lot of throwing and almost no weight lifting. I have to say that I feel better mentally when I am lifting. It just feels like the right thing to do. Even if I do not go super heavy. Geting it done sets my head right.

[snice32]

Jeff,

I've done the opposite of you this year. Lots of lifting and very little throwing (I do watch a lot of throwing videos). Of course this approach worked well for me....PR'd or tied PR's in every event except 20lb sheaf.

"Even if I do not go super heavy"...your idea of light weight is my idea of super heavy...haha. Maybe someday i'll be pushing something super heavy.

[goergen1]

"Even if I do not go super heavy"...your idea of light weight is my idea of super heavy...haha. Maybe someday i'll be pushing something super heavy.

Making PR's is good.

If there is one thing I have learned about strength..... It is only a matter of time.

On to the training.

Sunday

We trained on Sunday because the Okra Strut fair thing put a bunch of trash cans and porta-potties on our throwing field. That and roads were closed and parking, and lots of people being around.

Anyhow, Sunday it was.

1. D-Flex

2. Light Weight for Distance - I threw a lot of throws. This is not what I would call a great day. Some high points. Hit 51 feet. Hit a lot of throws between 49 and 50 feet. Some low points. Threw a range of 30 - 51 feet. Fouled a lot.

I did make the not so great choice to keep throwing after everything went down hill. All in all I hit a bunch of throws at or near my PR on our field. It was a good day, even though I was not feeling that at the time.

3. Light Hammer - Have not thrown this in a long time. The light hammer is a lot different than the heavy. It took me a few rounds of winders to get a feel for it. Not a ton of throws. 80-85 feet.

I did learn what "come up over it" means. Which is not what it sounds like at all. As it turns out, "it" is not the implement like one would think. "it" is your legs. From what I can gather in my limited experience, "come up over it" means to get your body over your legs. Specifically over the leg that is in the direction that the throw is going.

I will think of a better way of saying that. It was a little confusing for me too. :D

Back to the gym. Did not do a ton of work here. I was feeling tired from the throwing, and also frustrated with the throwing.

4. High Pull to the High Pull Indicator - 185lbs. Sets of 3. 5 sets or so.
Super-Set
5. Standing DB OHP - Sets of 10. 50lbs, 60lbs, 70lbs, 70lbs.

6. YTM - 3 sets 15 reps. 70lbs.

Thoughts -

I have never been involved in a sport with the ups and downs that throwing has. Lifting is easy by comparison. As a lifter, even on an off day, you can pull off close to, if not equal to, a PR. You just grind through it and everything turns out OK.

Throwing, not so much. It is amazing. I spend time wondering why I do such a stupid sport. Then something goes well, one day, and I am hooked for the next 4 months. Crazy. I guess that is how it works. :D I suppose that is why improvement is so rewarding. I can say that setting a PR and making improvements in throws is much more rewarding than setting PR's in lifting.

On to other thoughts. I have noticed that I have soreness after throwing. Specifically my calves. Which have not been trained in most of the lifting I have done. After some thought, when Olympic lifting, I was a flat footed Olympic lifter.

Not to mention the stress of the impact and rebound during a throw must be much higher than a lift. This is something I will train in the off season starting in November. I am thinking Jump Rope, as much as I dislike the jump rope. I think it will help bring up an area that needs some work.

[goergen1]

Hi everybody. Some training happened yesterday.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone Throw - This went pretty good. Hit 36' right off and hit a bunch at 34 and 35 feet. Used a 15lb stone.

4. Glide Stone Throw - My second time doing this. Not bad. I end up in funny positions and end up doing more of what we call and A throw. The stone goes high, not far.

5. Heavy Weight for Distance - Not a bad day. Hit 26 feet. So that was good. Had a bunch at 23-25 feet. Then I had a bunch at 3-12 feet and I decided I must be done with that today.

One thing I did feel for the first time today was the orbit of the weight, which is not going in the right direction at all. On the up side, since I am not a light guy I am able to pull it back to the right spot. When I am fresh anyhow. When I start getting tired I am no longer able to pull it back into the right direction.

I just thought it was neat to feel an see the obit of the weight. I learned a lot. :cool: Not without some frustration though. :rolleyes:

Thoughts -

Things seem to be headed in the right direction. Everything feels good at some point during practice. Which is good. We will button some things up and be good to go.

[goergen1]

Yesterday started my off season training before the off season. It is just time to get in better shape. Here is how this plan works.

I walk up to Josh and says, "What do I do?"
Josh Says, "Do this stuff."
I says, "OK."

So this was the first day of this. The workout was.

1. D-Flex - Because that will always get done first.

Max Rounds in 20 min.
4 reps Deck Squats w/ 25lb KB
4 reps each side Turkish Get Ups w/ 25lb KB
4 reps clean and push press w/ 80lb D-Ball

I did 5 rounds. My shoulders were torn apart from holding the KB during the Turkish Get-Ups. I can safely say that this is the type of thing I need 2-3 days per week.

Thoughts -

With this type of workout you get really tired and everything is sore, for about 30 min. Then everything is fine. There is no need for recovery time because it is not heavy weight or nervous system intensive exercise. It is just work. I also believe this type of workout will help recover from heavier workouts faster.

[goergen1]

Now for today's workout.

1. D-Flex

2. Overhead Stone Heave

3. Caber - Much better pics today. No turns on this monster. But I walked around a bit and got a much better feel for the caber.

4. Sheaf - This went pretty good. Used the 20lb sheaf. Hit 21'6" for the first time today. That was cool. I am learning to pull through with the hips more.

Back to the gym.

1. Squat - Sets of 3 reps. 145lbs, 235lbs, 325lbs, 375lbs, 415lbs. I am still on the no belt during the season thing. Will start hitting heavy weights again in November.
Super-Set
2. Bench Press - Sets of 3 reps. 125lbs, 215lbs, 265lbs, 305lbs, 355lbs. Then I did a down set of 10 reps with 265lbs.

3. Bent Row - 3 sets 10 reps. 135lbs, 185lns, 185lbs. This felt pretty good. Could feel the upper back after the caber.
Super-Set
4. Parallel Grip Lat Pull-Downs - 3 sets 10 reps 190lbs.

5. Shrugs - 3 sets 20 reps. 190lbs.
Super-Set
6. Bench Press Abs - 3 sets 10 reps, 45lbs. You know, hold the bar at arms length while lying on the floor and sitting up.

I really felt good at the end of this day.

Thoughts -

I feel the great monster "Goer-Gon" the beast, the evil being of unchecked and unwavering motivation, heaving and waking up in my soul. It has been resting for the past few years, lying dormant, waiting for the proper moment to rise again, the aggression, the anger, the passion for training.

I knew, deep down, this day would come. Call it an epiphany, a wake up call, whatever. I have now trained to the point where I am again ready to start pushing and getting some real training done. The past year and a half have been but a time of preparation for training days yet to come.

While falling asleep at night my dreams have been of big lifts and great throws, there seems to be a growing need for greater success.

Yes, the training wheels are off and...........

I..........AM..............BACK................. HAHAHAHAHAHAHAHAHAAAAAAAA

[Matt V]

Great post!

[goergen1]

Thanks Matt.

[Rory]

Now THAT is what I like to hear!

That post fires me up!
I am with you my man,
Come get some!

[goergen1]

Thanks Rory.

Yea, It has been a minute since I have had the real motivation. I am back into the mode where all I think about and all I want to do is train.

That is a good thing. On to training.

Another get in shape, GPP workout.

6 rounds -
2min treadmill. inc. 7.5 speed 3.2mph
10 reps reverse hyper. 230lbs
10 crossover abs each side
5 overhead reverse lunges with a fat bar

This was another great workout. Everything felt great. Heart rate stayed at about 140 the whole time. (I was actually kind of surprised about that) This is the type of workout I did on a regular basis when I was training hard in the old days. I think it this type of this will be very beneficial.

That is all for now. We are leaving on Monday to do some installs in MS and GA. Will be back in town on Friday. We have packed some implements to practice some throwing. (the installs more than count for lifting) :D :cool:

[Ketch]

Glad to hear you have found your old desire to get after it. I can relate to you on that, it's a great feeling.

btw, are you and bert in off season mode now?

[goergen1]

We are not really in off season yet. I have 2 more games. Bert has one more. I am starting a more off season style of training. Partially because I have no patience, partially because I really need what off season training gives me.

(Actually, I need frequent training sessions and frequent GPP training sessions to get the most out of training anyhow)

[goergen1]

A lot has happened since the last post. I'll go through things on a daily basis.

We drove to Mississippi on Monday and installed at a gym called No Holds Barred on Tuesday. http://nhb247.com/ It is a pretty cool place. We had a long install, they had a lot of stuff, and they will be able to get some work don there.

On Wednesday we did some throwing with the adjustable weight. It worked out pretty good. The weight is something we have been testing. I think we should have a solid product soon.

Wednesday evening we drove to the Atlanta area to install Buford High School. There was traffic, we were stopped. After walking around the highway and talking to other people, we decided to find a good spot in the median to drive across and find another route. That drive took about 2 hours longer than it should have.

Thursday was the install at Buford High School. Definitely a weight room that rivals most college rooms. It really looks nice.

After a long day we ate and drove back home. Regular work day on Friday.

My parents got to town Friday evening, so I will be visiting with them and normal training will resume on Tuesday.

Thoughts -

I know, not a big training week. But hey, 10 hours of moving steel two days in a week is enough to make anyone sore. Some great GPP anyhow. :D Tuesday will be a throwing day.

[goergen1]

Well, I got my A$$ handed to me by a girl today. Fortunately it is not any girl, but this girl. http://www.sorinexforums.com/vidpic/pic/ABlewittShotput.jpg

I will tell the story once I get to the proper location in the workout.

1. Food Processor Smash - I was agitated. We had a food processor that did not work. I smashed it. Then hit it with a big wrench.

2. D-Flex

3. Overhead Stone Heave

4. Standing Stone - This was not my best day. Adrian Blewitt is in town. She is a shot putter. We decided to have a 3 throw comp. I would have won by 1.5" if I had not fouled. As it is, she beat me by 3". Both throws were 33'. I do not remember the specific inches. I just know I was down by 3 of them.

5. Light Weight - Again, not my best day. Hit 40' a bunch of times and the 45'. I had another 3 throw comp w/ Adrian. I gave her a 10' spot since we were not a close on this one. My first throw was 49'. After that things went down hill.

Adrian hit 40' so I lost again with my 10' spot.

Stupid throwing. I am growing tired of having everyone that ever visits be better than me. Sometimes it is someone who has never thrown who is better. :mad:

6. Sheaf - 20lb. Skied it over 22' without touching the bar. That is good, and the best sheaf I have had so far.

Thoughts -

Stupid throwing. That is all I have for now.

[goergen1]

Today was much better than Tuesday. Everything started off well and ended better.

1. D-Flex

2. Overhead Stone Heave - Used a 22lb stone today.

3. Heavy Weight - Things are starting to com together again. I am not all over the place and seem to be getting better control of the implement. A bunch of 24' throws today.

4. Heavy Hammer - Things got a lot better here. Had a mess of throws in the 74' range. That is good. I have better orbit and the hammer goes higher. Both are good things. :D

To the Bat........ I mean lifting cave.

5. High Pull - Used a snatch grip. Worked up to three sets of three reps with 275lbs. These were 3 repeat pulls and everything felt really good.

6. Bench Press - Used the curl bar with a big pad. Probably about a 1 or 2 board press type thing. Worked up to a single at 395lbs and took a jump to 445lbs. Did not make that one, but it is close. :cool:

7. Shrugs on the Shrugger - 370lbs for 3 sets of 10 reps.

8. Bent Rows - Used an underhand grip. 225lbs. 2 sets 8 reps.
Super-Set
9. Fat Bar Overhead Press - 2 sets 20 reps with 75lbs.

Thoughts -

Overall a good day. Things are getting back to normal after being out of town last week. Here is the video of all our travel last week.

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[goergen1]

Yesterday was a short GPP type workout.

Javoreks Complex -
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

I did this 3X through. 45lbs the first set, 65lbs the second set, 95lbs the third set.

Again, nothing crazy, just getting the blood flowing for the day.

[goergen1]

A little catching up right now. First things first. Training.

Monday

1. D-Flex

2. Weight Over Bar - Not a ton of throws here. Set the bar at about 12'4" and threw a couple. Made it over with some authority and called it in this one.

3. Heavy Weight for Distance - A lot of throws here. Hit a mess of throws at the 24-25 foot mark. The main goal was to keep the weight heading in the right direction. There was no fouling with this, so that is good.

4. Light Weight for Distance - This on was another "keep from fouling" situation. Did a lot of throws in the 44-46 foot range.

I was focusing on not fouling because I am going to the Waxhaw game this Saturday and I do not want to foul a lot on these throws. Especially since I had 4 fouls out of the 6 throws in the heavy and light weight at Charleston.

Right after throwing we drove over to Donnie Thompson's place and took a bunch of video of his training. Donnie is a very strong guy. He worked up to singles at 1037lbs, 1132lbs and 1152lbs. That is a crazy thing to see.

It actually got me pretty motivated to get stronger again, not till after my last 2 highland games, but I think I will be taking some heavy lifts after my season ends.

Tuesday

We went to Duke to install 7 platforms under their Auto Spot Power Racks. It turned out great and really looks nice. I got home at 1:00am last night, it is now now, and I am posting this. :D :cool:

[goergen1]

Thursday

Thursday was the last practice before the Waxhaw games. I will keep this simple.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - This went well. Did not take a lot of throws. Hit 35-36 feet a few times and called it.

4. Heavy Hammer - Again, just a few throws. Did some winders. Hit 74 foot range a couple times and we are good to go.

Thoughts -

I am pretty ready for this game. I think things are going to go well.......... Oh............ And..........

MATT V. IS GOING DOWN!!!!!:D


I mean good sportsmanship..... yay......

[goergen1]

So. I won my first Highland Game this Saturday. The B division of the Waxhaw games. I got a cool sword for it. That is cool too.

I have to say that all the competitors were awesome. A guys, B guys, Masters, Women, everyone was great and really helps to show what great people are in the sport of Highland Games.

Did I mention that I got an awesome sword?

Drum and Mr. Nord were great, as were all of the people who helped run the game. I felt that this was an extremely well run game.

This also marked the first of what I can hope to be many battles with my Nemesis MattV. He had a good game and placed 3rd. I look forward to competing with you again Matt.

All that being said, the day had its ups and downs.

1. The Sheaf - Hit 22' and missed 24'. This was good. It is the highest height I have hit in a contest. I got 1st in this event. I am getting a better feel in the sheaf and seem to be using my legs more.

2. Weight Over Bar - Hit 12' for the first time in contest. That was great as well. Also got 1st place in this event. Got the weight high enough for 13' (thanks Matt for telling me to use my legs) it is just that aiming thing that was causing problems.

This is where some inconsistency started.

3. Open Stone - This was a 17.5lb stone that was like throwing an awkward shaped potato with a lot of holes in it. Not the best stone throws of my life. Hit 33' I forget the inches. Got 3rd in this event. I felt like I had a lot left in the tank.

4. The Heavyweight - Again, I am plagued with fouling problems in this event. Fouled the first 2 throws and hit 23' (I forget the inches) I felt like I had a lot of power on the weight. There is just this whole "controlling it thing" that I have to get down. I got 3rd in this event. (by 1":mad: :D)

5. The Light Weight - More of the same. After a foul I managed to hit 47'. Again, not quite what I was looking for, but it got me 3rd again.

6. Caber - This went well. My firs ever turn in a game. That was cool. Had a showdown with our own BillyS here. We both had a 12:30 and a 12:00. I eked out 1st place in this event by a mere 10 degrees. Great job Billy.

7. 22lb Hammer - More trouble here. Hit the ground on the first throw. Fouled the 2nd throw. Hit 66'5" on the third throw. I took 3rd in this event, by 1/2". :rolleyes: I was hoping to get into the 70's, but that was not in the cards.

Thoughts -

Consistency is good. Placing in the top 3 in every event is good. It shows that I currently do not have a glaring deficiency holding me back. I feel like some more practice and I will be better able to get the throws I am capable of in just 3 throws instead of the usual 15 throws that I have in practice.

It's really that 3 throw thing that is kind of an issue right now.

Hendersonville is next weekend. That will mark my last game of the year. My goal is to clean up some little things in the weights, stone, hammer and have a better showing in those events.

Again, great job to all the competitors at Waxhaw. It was an awesome experience.

[Ketch]

Congrats on your first win! You are definitely right about being consistent.

[goergen1]

Thanks Ketch. We'll see if I can't be MORE consistent on Saturday. ;)

Back to training on Wednesday. This was an emotional practice for me.

1. D-Flex

2. Overhead Stone Heave

3. Standing Stone - Used a 17.5lb stone. Hit 33 and 34 a few times. Practice was off to a good start.

4. Heavy Weight - After fouling 4X and hitting a great distance of about 18 feet. I had to take some time to calm down, change gears and focused on nothing but my feet. That worked. I stayed on the ground longer and used my legs more. Hit 25, 26, and 27 feet. Hit 26 a couple more times and called it a day on that.

5. Light Weight - Since this is throwing and you can't stay on a high very long, I hit 35 feet a bunch of times. :mad: Then I fouled about 7 times in a row. :mad: :mad: Then I hit 41 and called it a day. WOW, what an off day.

Thoughts -

I like learning things about the heavy weight. The stone is starting to make more sense to me. The light weight was just off today. No big deal. I still feel confident that I can pull out some good throws. We will do better today during practice.

[goergen1]

OK, This was much better of a day. Everything came together and went well.

1. D-Flex

2. Sheaf - Used a 16lb. Set the bar at 23 feet and cleared it a couple of times. I have to say that it cleared with authority, some good space between the sheaf and the bar. This has been feeling pretty good.

2. Weight Over Bar - Set the bar at 12 feet. Cleared it 2X and felt good.

3. Hammer - A couple of winder warm-ups and 3 throws. Hit the high 60's on the first, 72 on the second, 73.5 on the 3rd. If I hit things right I think i'll get a good throw in the next game.

4. Light Weight - I mean, I had to redeem myself after yesterday. Took 4 throws. 3 at the 45 foot area and one at 49 feet. Felt a lot better about this one.

To the gym. Nothing crazy, just getting things moving.

5. Squat - worked up to 325lbs for a couple sets of 3. Nothing crazy.

6. Clean and Power Jerk - Again, nothing heavy. 145lbs for sets of 3. I used the new "prototype bar" for this. It felt really good. It is something I will use a bit for cleaning type exercises.

7. YTM - 3 sets 15 reps. 60lbs.

Thoughts -

I feel ready for the next game. I think I have a good feel for what needs to happen in order to beat some of my throws from last Saturday. As long as I hold things together, it will be great.

I think I will see a few of you guys on Saturday.

[Matt V]

Good luck Jeff! :D

[goergen1]

Thanks Matt. I ended up getting 3rd at the Foot Hills game. Though I got a sword again, I can say that this was not my best day, or rather, there were ups and downs.

1. The Sheaf - Set a new PR here. 24 feet. That was good. LimoZeen treated me well.

2. WOB - Hit 11 feet. Missed 12. Should have hit 12, just a little off on this one.

3. The Stone - Hit 35'10.5". This was my best stone of the season. I think. That is good.

4. Heavy Weight - Threw a 25'8" in this. Not bad. The most important thing from this is that I did not foul on this event. That was a 1st for the year. :D

5. Light Weight - 42'1". :mad: :mad: :mad: This was the worst light weight of the year. On the 3rd throw I was unable to get past the 1st turn without fouling. I had been slowly loosing the feeling of the light weight throughout the season. By Foot Hills, apparently the feel for the light weight was completely gone. Something I will have to work on over the off season.

6. The Caber - This went well. Turned it 2X and ended up with a 1:30. Pretty good for the 4th time I have ever turned a caber.

7. 22lb Hammer - Better than last week. 69'10". My second best throw of the season. Can't complain. It felt pretty good.

All in all it was a great day with some great guys. That made it a lot of fun. The Jeff G award for the stud of the future is Ryan McDougal. That guy has made some mad progress in the past season.

Thoughts -

The main thing I need to work on is my throwing. That is my weakest link. I will still train in the weight room, but strength and power is not what is holding me back. Throwing skill, that is the ticket. Lots of drills this off season.

[goergen1]

OK, off season training has started. I did not adhere completely to my plan, that is going to start next week. Today was just a day to get back into the feel of normal training.

1. D-Flex

2. Turn drills with a 25lb kettle bell. Focused on using my feet, keeping them on the ground longer, and using them more. Did this a ton of times. A few months of this type of thing and I will be having a much better feel for the weights.

I plan on doing these drills with different weights. Some heavy, some lighter.

3. Squat - Did triples up to 415lbs. Then hit singles at 465lbs and 505lbs. The 505 was pretty easy. Not bad for not squatting heavy in a month or two.

The goal over the off season is to get the 'ol squat up to 700lbs. Last winter I got it to 655lbs. So I think the 7 will work out pretty good.

4. Bench Press - Used the "prototype" bar. I really liked this bar for cleans and push presses. For bench, it is a little different. We have the next generation showing up soon. I am confident that one will have a better feel on the bench press.

5. Standing Abs - Worked up to 120lbs fr sets of 10. These felt pretty good. Did them on the lat machine. (took out the knee pad and faced away from the machine) We were reminded of this exercise at Donnie Thompson's the other night. It is a great exercise.

6. Back Attack - Did good mornings with 90lbs on it. Nothing crazy, 2 sets of 10 reps.

Thoughts -

I am looking forward to this off season. Pretty exciting.

[goergen1]

Was in Atlanta for the weekend. Everything was awesome. I trained with a friend of mine at the Emory University weight room.

1. D-Flex

2. High Pulls - Worked sets for 3 up to 6 or 7 sets at 265lbs.

3. Power Shrugs - Worked up to 3 sets of 3 at 396lbs. These felt pretty good.

4. BTH Push Press - Worked up to 3 sets of 3 reps at 242lbs. These felt pretty good too.

5. Bent Row - Sets of 8 reps up to 308lbs. Did these under had grip.

6. Bench Press - I was not going to do these but we got talking about bench press with some of the guys on the weightlifting team and I got excited about it. I felt my bench form returning. Dod not go heavy. 315lbs for 5.

7. Standing Band Abs Crossovers - These were pretty good. I really like the standing abs stuff. Used a purple band.
Super-Set
8. Band Good Mornings - Did these to get some blood flow. 3 sets of 20 reps with the green band.

Thoughts -

Did more than I planned on. It was awesome. My traps are smoked.

On Sunday we went to a Brazilian Steak House for some hard core recovery meal. That was awesome. Definitely the best type of restaurant in the world. :cool: :D

[goergen1]

So workouts were supposed to start on Tuesday, but instead we moved equipment in and out of the gym for 4 hours. Definitely more of a GPP type of thing. We moved out the old platforms and moved in new platforms. It looks like our new racks will be in sometime next week.

We are getting pretty excited. :D :cool:

So training got bumped to Wednesday.

1. D-Flex

2. Weight Drills - A bunch of turns with a 25lb kettle bell. Focused on using my feet and putting the force into the ground.

3. Standing Stone - Started with a 16lb indoor shot, hit the ceiling, then started using the 22lb D-Ball. Did a bunch of throws there. Again, focusing on putting force into the ground with my feet. This went well.

4. Reverse Hyper - 3 sets 15 reps, 50lbs.

5. Standing Band Crossovers - Green Band. 3 sets 10 reps each side.

6. Torso Twisty Deal - Attached the one side of the handle thing to the Cable Column and the other side to the BaseFit with a band. Did rotations, 10 reps, 3 sets each side. Again focusing on putting force into the ground with my feet.

Thoughts -

This was a good day. Wednesdays are not going to be huge lifting days. Tomorrow will be some heavier pulls.

[Matt V]

"It looks like our new racks will be in sometime next week."

New racks? What are you adding to the gym?

[goergen1]

Big Matt. We have added three new platforms and are getting two more Base Camp racks. We are excited. The updated showroom is going to be SWEEEEEEEET. :cool:

On to the workout.

1. D-Flex

2. Hammer Winders - Used 20lbs. Indoor with a rope and a kettle bell. I can't say that everyone in the room felt safe.

3. Deadlift - This was the first time deadlifting in quite some time. Worked up to 405lbs and did a ton of sets using close, medium, and sumo stances. Trying to get a feel for things. Went up to 455lbs and did the same again. Quite a bit of work actually.

4. Clean and Press - Used the prototype bar. 1 clean and 3 presses. Worked up to 215lbs for sets of 3. 5 or 6 sets were done.

5. Shrugs - Sets of 10. 190lbs, 280lbs, 370lbs.

6. Lat Pull-Downs - 3 sets 10 reps. 120lbs, 150lbs, 180lbs. Focused on retracting and lowering the shoulder, then pulling the bar down.

7. Band Abs - 3 sets 10 each of forward, left, and right abs. Did them standing.

No thoughts today. But the off season plan is in order. This plan will start being followed next week.

Mondays - 1. warm-up. 2. Weights Drills. 3. Heavy Pulls. 4. Heavy Press. 5. Back. 6. Core/prehab/rehab.

Tuesdays - 1. warm-up. 2. Stone Drills. 3. Squat Speed. 4. Press Speed. 5. Back. 6. Core/prehab/rehab.

Wednesdays - 1. warm-up. 2. Drill what needs the most help. 3. Core/prehab/rehab.

Thursdays - 1. warm-up. 2. Hammer Drills. 3. Speed Pulls. 4. Speed Press. 5. Back. 6. Core/prehab/rehab.

Fridays - 1. warm-up. 2. Weight/stone Drills. 3. Heavy Squat. 4. Heavy Press. 5. Back. 6. Core/prehab/rehab.

That is the gist of it. I'll be rotating exercises week to week in order to train weaknesses and prevent stagnation. I have been talking with Tex. After a few weeks of training I will be incorporating bands and chains some more. I am looking at having a plan for these, I do not want to just chuck them on and see how it goes.

That is all for now.

[Rory]

G! Great end to the season man. It was fun reading how much you have improved even since I threw with you in April of this year.

Let me just say that I am jealous as hell that you are getting new equipment. However, I will also say that I am enjoying the basefit, especially the fat bar part of it. Great idea on that one.

Secondly, it looks like you are doing mostly speed work. Are you planning on putting any serious weight on the bar during the off season, or are you going to focus on your speed deficiency?

Again, nice work G

[Ketch]

Looks like you got a great outline for the o-season. Last year (and this year)I did lots of 360's, single spins, and doubel spins with a strap so I wouldn't lose it, and it seemed to help out my weights a bunch.

I was wondering what are some of the drills you have up your sleeve?

and congrats on a great rookie season.

[goergen1]

Thanks Rory and Ketch.

Rory, I am glad you are enjoying the BaseFit. We have been excited to hear your feedback on it since you moved.

I am doing a lot of speed work, it is something that I really need to bring up. In the beginning of this off season I am not going to crazy heavy since no heavy weights were lifted during the season and a base needs to be set.

That being said, one of my goals is to get the squat over 700. Tex says if I use the bands and chains properly I could get to 800. That would not hurt my feelings.

Ketch, I am just doing basic turns using a strap right now. I do not really know any drills since weight lifting is more my game and I am new to the throwing.

I wonder what type of drills Bert has up his sleeve. :D

[goergen1]

Well. I went to the dentist yesterday and had a couple of cavities filled. (stupid candy) It was not me best experience. I was there for 2 hours, the Novocain did not work the first 3X so the drilling into the root thing was not comfertable. That and the dentist accidentally drilled my cheek and gum.

On the up side, while all this was happening I was in a massage chair, watching Sports Center, on a whole bunch of laughing gas (though I was not finding anything funny), and listening to my iPod.

I started my workout with half of my face and tongue and after I had a shake that I tried not to drool all over myself.

On the up side, I was hoping I was not going to bite through my cheek or tongue while they were numb. :cool:

1. D-Flex

2. Weight Turns - Used 35lbs this time. this is getting better. I am not spinning off in random directions or anything. My feet seem to be on the ground longer as well. Which is good since "floating" is something that I need to work on.

3. High Pulls - Set the High Pull Indicator at 18. (about neck height for me) And added weight until I was having trouble hitting the Indicator. This went pretty good. I worked up to 235lbs and did that for 4 or 5 sets of 3 reps. Which is good since I think 185 was tough to hit this the last time I did it.

4. OHP - Used the Prototype Bar. Worked up to 195lbs for 4 or 5 sets of 3 reps using a standing strict press.

5. Parallel Lat Pull-Down - 3 sets 10 reps 180lbs.

6. Shoulder Traction - 3 sets each side. Purple Band.

7. Band Pulling Abs - Did not really know what to call these. Used the Black band, put it around my low back, hanging from the BaseFit and did abs. These were really tough. Lots of low abs.

8. Shrugs - 2 sets 25 reps. 190lbs.

Thoughts -

I am having a lot of fun training right now. It is nice to be able to focus on the weights a bit. The drill s are good as well, but not the source of my happytrainingness at this time. I can feel the strength growing now.

[goergen1]

Training, training, training....... OH Yea!!!

Despite having kind of a crummy day, the workout felt great.

1. D-Flex

2. Parallel Box Squat - Used the Buffalo Bar. Speed sets of 2 reps. Used 325lbs and the Tendo to measure speed. Things felt really good. Kept things in the .76-.79 meters per second range. Hit .82mps and did another set or 2. Ended up at about 8 sets.

3. Speed Bench Press - Used the curl bar for racks and the Tendo. Again, everything felt awesome. 8 sets here too. Speed was in the .78-.80mps range. Used 225lbs.

4. Seated Cable Row w/ 2 Rolling Thunders - 3 sets 10 reps w/ 270lbs.

5. Band Triceps - 3 sets 15 reps. Green Band.

6. Led Raises - 4 sets 10 reps.

Thoughts -

Everything feel great. Box squats always make me feel awesome. I can feel my back growing, like the friggin' Hulk or something. I am really enjoying off season training.

[goergen1]

I was supposed to do drills today. There is one problem. I don't want to do throwing stuff. Read to see how bad I don't want to............

1. D-Flex

2. Band Hamstring Stretch

3. Quad Stretch

4. Piriformis Stretch

5. Calf Stretch

6. Shoulder Traction, lat, and chest stretch

Thin I asked Josh what to do for the finisher. He Says -

7. Downward Dog - did this 3X super-setted with child's pose. (yoga terms :cool:)

Thoughts -

I think I will keep Wednesdays as a recovery/flexibility day. It is a good plan.

Back to drills tomorrow.

[goergen1]

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

Thursday

1. D-Flex

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

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

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

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

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

Thoughts -

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

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

Jeff - 281lbs
House - 270
Bert - 263

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

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

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

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

Friday

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

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

1. Jump Rope

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

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

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

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

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

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

Thoughts -

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

[Roger Crazy Wolf]

It is go time.

Mandelbaum! Mandelbaum! Mandelbaum!

[goergen1]

Are you saying that I can't lift that television set?

[goergen1]

Getting better and better.

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

2. Some Jump Rope, not much.

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

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

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

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

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

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

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

Thoughts -

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

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

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

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

Rich and Tex are some big, strong guys. There is no shortage of strength and size in this training center.

[goergen1]

I love to train, to train, to train.

1. Jump Rope

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

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

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

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

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

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

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

Thoughts -

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

I like it.

[goergen1]

Happy Thanksgiving everyone. Still had to train today. :cool:

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.

[goergen1]

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 swing 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.

[goergen1]

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. :cool:

[goergen1]

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.

[goergen1]

Training, RRRRRRRRRR!!!!!

Was fairly agitated today. So training helped. Maybe not initially, but as the day went on it did. :D

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.

[goergen1]

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

[Matt V]

Thanks again for inviting me down, dude. I appreciate you guys letting me tag along. :) My arms are still sore from all those reps with the caber. Hopefully we can do it again in January.

Keep training hard and let me know when you bottoms-up press that 88.

[goergen1]

MattV, always great to have you down. I will try to keep.... bert..... :cough:....... from breaking the good caber. :D

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.

[goergen1]

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:

[goergen1]

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.

[goergen1]

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.

[goergen1]

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:

[Matt V]

"Welcome back big MattV. I am glad you did not vaporize after your visit."

- Thanks dude. Fortunately, I stopped at Moe's on my way out of town, just to prevent that whole vaporization thing.

Good to see that training seems to be going well. Great numbers so far. Questions: What is your overall plan for the offseason? And how are you going to transition back into throwing again? :confused:

Final exams caused me to modify my original plans, but I'm building momentum again. Hopefully, I'll put up some numbers worth mentioning before long.

[goergen1]

What is your overall plan for the offseason? And how are you going to transition back into throwing again?

Matt, those are good questions. The overall plan for the off season is to get stronger and more athletic. I am working in single leg movements both with jumping and weightlifting. Something I think will help from a muscular balance, a movement, and a single leg strength standpoint.

The other part of things is to get down to a svelte 281. I have cut 12lbs in the past 3-4 weeks. things are going well there. (though that would explain my increase in fatigue right now. A little extra recovery time is needed while cutting weight)

The main goals of the off season are pretty simple really. The current training plan is working awesome.

As far as transitioning back into throwing, I do not have a real specific plan. I don't particularly like throwing and generally do not want to train for it. On the flip side, I like competing and want to get better. So it has to be transitioned in somehow.

It has been nice not doing much with throwing in the past couple of months. Come January we will have to start working drills back into the regular training routine. Most likely the plan will be increasing drills through January and February. Starting in March I am sure that we will be back into full throwing practices.

That is the general idea anyhow. As things get closer I will have a better plan. Right now I am just having fun being in the weight room.

On to 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]

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, 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]

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.:mad:

Which means I am very ready to train.

[goergen1]

Sometimes, just sometimes........ Training is awesome. :cool:

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.

[goergen1]

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. :D

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.

[goergen1]

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.

[Rory]

Your are already a beast, man! I can't wait to see what you are capable off G!

[goergen1]

Thanks Rory. I am pretty excited to work into some hard strength training again.

On to the training.

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.

[goergen1]

First off, my new training cycle starts off tonight. I will post the details after the first session this evening.

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 another note, we noticed that our competitors just do not seem to understand equipment. They screw it up even when flagrantly imitating our designs. What does it say when you straight copy a design, and still don't get it right??????

We also trained at the gym in the hotel who had a new line of equipment from the largest equipment company in the world. They claim a $1.5 million+ R&D budget. With all that money going into R&D, in testing the selectorized equipment, we were forced to stop because our joints hurt from being put in such bad positions. I thought the mistakes would have been obvious.

Apparently not. I guess being in the trenches of training and seeing real world application really does beat out a bunch of white coats and research.

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 - As explained above, 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 off.

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.

[goergen1]

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.

[Matt V]

"After Warm-Up with the Breeze I started putting weight on. 460lbsX2, 505lbsX2, 555lbsX2, 600lbsX2, 600lbsX1, 600lbsX1, 600lbsX1"

:eek:

Good job, ya beast!

[Rory]

:eek:
I second Matt V on that one G. Thats a shit ton of weight. Impressive to say the least.

[goergen1]

Thanks Guys. With some work those numbers will be a lot better.

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.

[goergen1]

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!!

[Bert Sorin]

Jeff is a girl. :)

[csuthrower04]

Happy Birthday Big Doggie!!!!

[Matt V]

Happy Birthday Goergen!

[goergen1]

Thanks for the happy BD's everyone. Except Bert of course. :rolleyes: :D

Ok a couple of training days happened. I will start with

Thursday

1. D-Flex

2. Light Weight Turns & Drills

3. Light weight throws - So......... throwing....... yea........ Well, I'm still not good at it. I managed some throws in the mid 40's with the 28. On the upside, I don't seem to be falling over a lot like I was at the end of last season. So that is good. Um, More after the next throwing session. ;)

4. YTM's on TheraBall - 3 sets 10 reps each w/ 2.5lbs
Super-Set
5. Green Band Shoulder Traction - 3 sets
Super-Set
6. Hamstring Stretch - 3 sets
Super-Set
7. Glute/Piriformis Stretch - 3 sets
Super-Set
8. Hip Flexor Stretch - 3 sets

9. Foam Roll Back - 3 sets
Super-Set
10. Foam Roll Lats - 3 sets
Super-Set
11. Foam Roll IT and Quads - 3 sets

12. Downward Dog - 3 sets. no, my heels do not touch the ground. It still makes me feel pretty good though. :cool:
Super-Set
13. Child's Pose - 3 sets

Thoughts -

This stuff is a good idea. My triceps are really sore from 8 sets of 8 reps Hammer Skulls

Friday

Sometimes you are at work, and a training session breaks out.

PWO - red, clear, dirty

1. Jump Rope - getting better still. Cooooooooollllllllll.

2. Speed Box Squat - Used Safety Bar. Set the box at about 3.5" lower than the max on Monday. Used 80lbs of chain. Used 300lbs. (50% of max lift on Monday) 8 sets 2 reps. Used the Tendo, kept the average velocity at around .7mps. Peak velocity all above 1.0mps w/ many reps 1.1mps+. All in all, felt good.

3. Repeat Snatch Grip High Pull - Sets of 3 reps done repeat style. Set the High Pull Indicator at 17 (getting the bar to my neck) for this one. Every rep hit it. Did a set at 135lbs and a set at 185lbs, then 5 sets at 225lbs.

4. Rolling Thunder Lifts - Worked up to 172lbs. Tried 182lbs, it is close. Not bad for the first day training these.
Super-Set
5. Standing Cable Abs - 4 sets 10 reps working up to 130lbs.
Super-Set
6. Cheat Curls - 4 sets 5 reps at 125lbs. Getting some work done.

7. Gripper Work - Closed the #1 and #2. #2.5 is really close. This I will get soon.

PWO - It is my birthday, so, cup cakes, ice cream, beer, pasta, Italian sausage. Not necessarily in that order.

Thoughts -

Great day, lots of fun. I really like the training system right now. Speed was good. Pulls felt good. Extra days of single leg work and pre-hab/recovery are making me feel pretty good. That does not change the fact that I am more sore than I have been in quite a while. I feel the freaky strong ramping up. :cool: :D

Gym Discussion -

This is actually from yesterday. We were talking about power, and when the highest power outputs take place, namely in strength lifts w/ medium weight and moving fairly fast. I figure that, though training in this "highest power output" area is a good idea, it is still nothing like the power output on the field.

Mostly that power on the field takes place in fractions (.2 or so) of a second, where power in the gym takes place in about a second. If my math is right, that is an 80% difference. So training for power in sports and on the field, power exercises must be done that match the speed (not necessarily the movements) of what is done in the actual sport.

This is where we get into the idea of "special strength" exercises that are devised to help transfer strength and power gained in the weight room into strength and power that is usable on the field.

This is kind of an observation at this point and I am putting the idea out there for discussion. Especially since we did not get past the "observation" phase of this discussion ourselves.

Comments or ideas about this are welcome.

[goergen1]

I almost forgot -

Cyborg did his own "CrossFit" WOD today

20 reps each - 315lbs squat, 315lbs bench press, 315lb deadlift, Pull-Ups.

He competed this in 7.5 min. The total workload was 24,200lbs. That is a lot in seven and a half minutes. :cool:

[Pingleton]

Mostly that power on the field takes place in fractions (.2 or so) of a second, where power in the gym takes place in about a second. If my math is right, that is an 80% difference. So training for power in sports and on the field, power exercises must be done that match the speed (not necessarily the movements) of what is done in the actual sport.

This is where we get into the idea of "special strength" exercises that are devised to help transfer strength and power gained in the weight room into strength and power that is usable on the field.

This is kind of an observation at this point and I am putting the idea out there for discussion. Especially since we did not get past the "observation" phase of this discussion ourselves.

Comments or ideas about this are welcome.

Jeff,

This is actually one of the more complex and interesting questions associated with the strength training of throwers. The answer is less clear for throwers than for say powerlifters or Olympic lifters because throwers lift to get stronger and more powerful in order to throw farther, but lifting weights is not actually their sport.

The first thing one has to understand is that a throw will take place at about 12-14 m/s (a decent to great shot put anyway - other throws are likely done at somewhat slower or faster speeds). In contrast, performing a max squat or bench press will probably be performed at 0.25 m/s or less. A normal squat or bench press performed very explosively will still only be done at about 1.0 m/s, while a hang power snatch or a jerk will be done at around 2.5-3.5 m/s.

Based on the concept of specificity, one has to accept that a heavy squat done very slowly (say 0.2 m/s) in and of itself has relatively little "transfer" to a good throw (done at say 13.0 m/s), since the muscles and connective tissues have to act in a significantly different manner and indeed have a significantly different goal, namely the development of maximum force vs. maximum Rate of Force Development and maximum power. It is for this reason (leaving the crucial element of throwing technique aside) that some very strong individuals cannot throw very far, even in rather technically simple movements like an overhead shot toss or perhaps a standing shot put - in blunt terms, they are strong but slow. The analogy has been made between a tractor and a Ferrari – both have powerful engines, but the rate at which they develop this power is very different. Obviously, throwers want to develop their power along the lines of a Ferrari as opposed to a tractor.

A lot of training done by throwers involves balancing the development of great strength with the development of speed and explosiveness. It is well known that the combination of strength and speed results in power, and it is power, not strength alone, which is the ultimate physical goal of every thrower. This is why almost all throwers include at least a couple of Olympic lift variations in their training (e.g. power cleans, power snatches, jerks) along with overhead shot and medicine ball tosses, and why most include at least some jumping and sprinting in their training.

The relative importance of strength vs. speed will depend on the event in question and vary with the weight of the implement used. Thus, the discus throw requires more speed than the Braemar stone toss or the HWFD.

The development of “Special Strength” is an attempt to link the strength and power gains developed by weight lifting with the actual physical demands of the event. Standing or partial throws with heavy implements and full throws with implements that are slightly heavier than that used in competition are examples of special strength movements, as are overhead shot tosses, pud tosses, and a variety of medicine ball exercises.

Quick lifts like snatches and jerks, as well as squats or bench presses done very explosively and/or quickly for low reps with 50%-60% of one’s max, and especially lifts like jump squats, bench press throws, and close-grip snatches might be considered an intermediate step between heavy lifting and heavy throwing. This type of lifting has much more “transfer” to throwing events and is a useful method to develop power in athletes with a decent level of strength.

The bottom line is, the closer a lift or other exercise is in terms of movement velocity, power generation, or the sequence and timing of muscles used is to the competitive event, the more “specific” it is and the more “transfer” it will have to the event in terms of performance. Of course, less specific lifts like squats, bench presses, and heavy cleans or pulls are still essential in order to develop reasonably high levels of limit strength, which is necessary to develop high levels of power. A reasonably high level of limit strength is a necessary but not sufficient attribute of a successful thrower.

Anyway, that certainly does not exhaust the topic, but should provide enough info to get the discussion on this very interesting topic started.

[Ketch]

G, thanks for bringing this discussion to the board! I love all the ideas.

Peter it's great to see you popping up on here. I have a track background too and share some of your ideology. I really enjoy reading you insight and thoughts of training.

The transition from "weightroom strength" to the field can be complex. In my former track life as a coach and athlete the key was to always be doing some form of throwing/drills throughout the off season. That way I am still "feeling the necessary speed" you talked about and the timing of actual throwing.

As the season nears, the volume in the weightroom begins to shift to more time throwing the specific events. This being my first HG OS, I am looking forward to seeing what results this will yield.

Limit strength is very necessary in order to excel, especially as it is a factor for max power ouput. Though I do feel that its a "necessary limit strength" that varies for each individual, especially when considering the factors that make a throw successful. Take for example the height of a thrower (or height at release). If technique and speed of release comparable for thrower A and thrower B, but thrower A is shorter, I think it is necessary for A's limit strength to be greater than B's in order for him to win, especially when dealing with heavy implements.

One thing I am curious about is possibly setting up pre-season training where one begins to exclusively use throwing weights, puds, KB's, stones, med balls, barbells as a way to train and use the weightroom as more prehab/rehab.

The split could look something like this:

Day 1-Heavier weight throws (heavy weights, multiple singles, throwing at various angles of release)

Day 2- Lighter weight throws (lighter objects, multiple singles, various angles of release)

Day 3- Event specific throws (training around 75-80% of PR's)

Then converting back to the weightroom for maintenance (like 2 days a week) and devoting more time to throwing the specific events (3 throwing days per week)

Just a thought...

Thanks again for bringing this question up G.

[Roger Crazy Wolf]

Is 'Special Strength' anything like 'Retard Strength'?

I am now entering my first year of coaching track, ever. I have struggled with the best way to introduce throws to these kids because I want them to be thinking fast and powerful, not strong and far. I have fresh and (hopefully) open minds to work with and while we have been in the weight room almost exclusively for the past couple of weeks I've been teaching them to move the weight fast with proper technique. Technique is another type of strength, the integration of all the stabilizing muscles to hold the body in a certain position. I feel this is just as important (maybe more so) than what the maximum back squat or power clean is. There is a use for pushing limit strength, but I don't feel that 3 weeks before track season starts is the time for this. It's difficult to even verbalize to the kids what I want out of them and how I want them to train. I want them to approach every rep like it's a one rep max but I feel they have the thought that a one rep max is slow. I don't think they have a feel for what speed or power is and I don't know how to get them to understand what it feels like to perform something powerfully, not just with strength.

[Pingleton]

I don't think they have a feel for what speed or power is and I don't know how to get them to understand what it feels like to perform something powerfully, not just with strength.

Roger,

One suggestion - If you know their max single, get them to do 5 reps using 50% of their max single (or perhaps 70% of their 5RM) as fast as they can with proper technique, and time how long this takes. If they don't use proper technique, stop the set or don't count it. This provides good feedback and motivation without the use of a Tendo.

The other option is just to get them to do 2-3 reps with 50-60% of their max single, instructing them to lift the weight as fast and explosively as possible on the concentric. This is somewhat easier and less technically challanging, and should give them the feeling you are looking for, but it is more difficult to measure the results in this way without a Tendo.

Finally, you can get them to perform a medicine ball toss for distance (or to a partner) while seated on an incline bench. If they do not throw the ball explosively, it is not going to go very far. This alone should get them thinking along the right lines, but taking it one step farther will reinforce the idea. Immediately after this exercise, get them to perform a set of incline presses or bench presses, trying to replicate the feeling and type of effort involved with the med ball throw. This should go a long way to get them away from lifting slowly on anything but a max effort rep.

[Roger Crazy Wolf]

Peter,

I like the idea of the medicine ball toss, mostly because I celebrated civil rights today by making medicine balls. I got some basketballs and volleyballs (they no longer hold air) from the respective departments at school and filled them with sand. I have 2 at 24 pounds, 2 at 20 pounds and 3 at 15 pounds. My school is financially disabled and we don't have any medicine balls so I'm doing what I can to get the equipment we need. I can't do the incline bench toss because the school doesn't have an incline bench ... some idiocy about the head football coach thinking that inclines are worthless (he's also the athletic director).

I am finding that most of these kids don't know what a maximum effort is; it's very frustrating to watch them be satisfied with a half-hearted effort. One way that I have been able to reach them is by making contests out things. Hopefully one day the light will turn on and they will feel what an all out effort is like. I have a bet with one of my kids who wants to pole vault: if he can carry my brand new 10'x6" slosh pipe the length of the football field, I'll buy him dinner at a place like Outback or Ruby Tuesday's. I think my money's safe, I had a hard time with 60 yards and this kid is 6'2" and 135 pounds.

[goergen1]

Peter - I like your thoughts. Very specific to throwing. I think I will tie this in with Rogers post as well.

Special strength may have an evolving meaning throughout a training career.

For kids (or people like myself who have been involved in strength sports and not done anything athletic since high school) I think there needs to be a lot less specific work. Sure doing the throws is a good idea because that is how you get better at throwing.

But, the less "skilled" folks need to simply getting better at movements in general.

Roger - In the case of your kids and knowing what maximum effort is. I am not sure you can get true maximum effort out of a young athlete like that. From a developmental standpoint they most likely do not have the motor coordination to produce a "true" max effort in anything. Lifting or otherwise.

The effort may not be half hearted, it is just that a true effort con not be completed. I will liken this to my throwing. While I have a basic idea of what to do, a true max effort on the throw does not happen, mostly because I am attempting not to fall over or foul during the throw, which takes much of the intended effort out of the throw. Just an example.

For kids I believe basic movement drills, hops, jumps, single leg work, postural exercises, are going to be more important than getting a maximal effort out of them. Simply because basic muscular coordination still needs to be developed.

Much like long time strength guys (like myself) need the same type of plan just to get the coordination to stabilize through a dynamic movement like a throw. (this is what I have figured out since I can hop on one foot and try to regain balance for 3-5 seconds)

So, after reading a lot of this discussion, I think "special strength" exercises are going to be different for athletes in different stages of development.

Bert and I for example, Bert does not need as much basic single leg and movement coordination as I do simply because he has 17 years of jumping and moving under his belt. Where I have 14 years of the most athletic thing I do being standing on two legs and moving in the frontal plane only.

I end up doing basic swings, rotations, and movements with the implements just to learn how swinging and moving weight feels. Much less the actual technique of throwing. Though this does not match the actual speed of throwing, it helps learn how weight feels and what to do to correct things if the weight is not doing what I want it to.

A guy like Bert is going to get a lot more out of movements and drills that match the speed of throwing than I will since he has the motor control and skill to handle controlling the implements at a higher speed.

Those are the thoughts for now.

On to training.

Monday

Traveling, installs, and meetings for the day. We got back in town at 6:30 and started training at 7:00.

1. Wiggly warmy-uppy stuff

2. Speed Overhead Log Press - used the 10" log and looped a mini-band around each side. Did some warming up and then added 50lbs. This put the log weight at 146lbs+ the band tension. I did 8 sets of 3 reps for speed.

3. Alt. DB OHP - Used 55lbs. 10 reps on each arm. This went well. Did 3 sets.

4. Standing Fat Bar Cable Rows - 4 sets 12-15 reps. Worked between 130lbs and 150lbs.

5. Overhead Kettle Bell Walks - 3 sets of 4 lengths of the gym. I did the first 2 set with 45lb KB's and the last set with 35lb KB's. This rips me apart. The shoulder stabilizing is pretty tough. This is something that is really good for a guy like me.

6. KB Rotations - Used two 35lb KB's and did 10 swings in each direction. I focused on "catching" the weight at the bottom and using my legs to "pulse" it through the bottom. Great drill really.

PWO - protein, kool-aid

Thoughts -

Things are going well. I will be doing my movement, ROM stuff today. and Wednesday with be the next heavy squat day. That should be fun. I am going to focus on some single leg KB work today as well.

[Pingleton]

after reading a lot of this discussion, I think "special strength" exercises are going to be different for athletes in different stages of development.

I largely agree with this comment, but not completely. Certainly, an advanced thrower is going to emphasize the development of "special strength" to a much greater degree than a novice or intermediate thrower. In addition, an advanced thrower might include exercises that are quite specific to their particular event and demand a good level of technical development in order to be effective, e.g. full throws with heavier than competition implements.

In contrast, someone in your situation who has an excellent strength training base but is, say, an intermediate-level thrower might focus on improving their "special strength" through the use of more general exercises - overhead tosses with shots and medicine balls of various weights (a key exercise for many throwers, especially those who wish to improve their specific speed and explosiveness), standing throws with implements of various weights, jumping movements that are within your capabilities, other explosive medicine ball exercises (like the seated incline med ball toss for distance, or situps with a med ball toss to a partner at the top of each rep), and lifts like hang/hip snatches, jerks (especially from behind the neck, if possible), and power-oriented lifting on basic lifts using the Tendo. An advanced thrower will likely do all of these things as well, but they might also do other, more technical exercises.

[goergen1]

P - After reading your last post it seems that we completely agree. Why only largely? :confused: :D

On to the workout...........

Bubble Gum and Pipe Cleaners

First, we bagged the workout Tuesday and decided instead to discuss........... various creative ways to dispose of a body. Right........ While entertaining, obviously we were not mentally in the game.

On to Wednesday -

Well, I felt pretty good before the workout. Started with some shoulder mobility and general warm-up stuff. As we know I was supposed to do my second heavy squat workout. I made it up to 465lbs + 80lbs of chain and decided that I was being held together by bubble gum and pipe cleaners. Not really the feeling you need when hitting heavy lifting.

Everything felt off, getting under the bar about tore me apart.

Tossed the football with Bert - During this time we discussed the last 10 weeks of heavy training and getting stronger. The strengths and weaknesses of training during that time. All in all we feel pretty good about it.

After we played catch, Josh put me through some ROM, Mobility movements. I can say that I am about as mobile as a 5'10" block of cement. This is something that is going to take a lot of work. Benefits over the long run -

Feel Better,
Move Better
Less chance of injury
increased ability to train
speedier recovery
happy joints = happy G

Then we talked to Shane about shoulder mobility and scapular strength and mobility. This brought back a lot of what I used to do back when I was actually strong.

In the day I trained with a HUGE amount of volume. Most of this volume was not heavy or fast. It was work. Specifically work on shoulder, low back, hamstring, upper back, and core prehab, ROM, and basic strength. This is something I will adjust in my workouts.

I plan on sticking with the Circa-Max phase, though some adjustments will need to be made to the overall program.

Of course grip training is going to have to be in the mix. As we can see, I have done the blob, rolling thunder, and grippers over the past couple of weeks. These things will be working more and more into training since I have some sort of aspiration of completing the grip gauntlet at the Arnold this year.

Lastly, I have been really thinking about the direction I would like my training to go. Of course I am not married to throwing and I really like to train for strength. If I start training to be strong again there is a lot that will need to happen from an injury prevention and mobility standpoint as well as from a getting stronger standpoint.

We will see where my aggression and emotion takes me.

Until then -

Bubble Gum and Pipe Cleaners - Signing Off. :)

[Pingleton]

Jeff,

I said largely for a couple of reasons. First, most advanced throwers are going to continue doing the "basic" special strength work (which can be a somewhat loosely defined concept in the first place). The question is often whether or not they move on to more advanced or specialized movements or not.

This leads directly to the second reason - many advanced or even elite throwers don't really seem to believe in the more hardcore "special strength" training philosophy, which can involve a lot of imitative work with heavier implements or relatively light weights, and even simply performing the competitive technique with heavier implements. These athletes believe in lifting to get strong and powerful (although their lifting will differ from that of a powerlifter), and rely on lots of throwing on a regular basis (and usually some of the basic supplementary exercises such as overheads, jumps, and/or sprinting, at least during certain periods) to ensure that this power and strength becomes "functional" for throwing. After all, nothing is more specific to throwing than throwing itself. The problem is generally that people (including me at this point) don't throw enough throughout the year and end up with strength levels that are not integrated into their throwing, along with insufficient speed and mobility. Special strength movements can help close those gaps.

I apologize for turning this into a hijack of your training log. And yes, all of my comments are rather specific to throwing and those who wish to train specifically as throwers. The specifics of training for powerlifting or Strongman are totally different.

[goergen1]

Back in the saddle again.

Several things happened today. I have decided the direction my training needs to go. From a stability, mobility, strength, and throwing.

First off, I am going to really work in getting more hip and spine mobility. These are things that I have never done. When throwing, the reason that I have such a hard time controlling the throws is that I really do not have the flexibility and mobility to get into positions. I end up being a spinning brick, not a thrower.

So a lot of time will be spent on this stuff.

Second, I am going back to a more G-Man style of training. Looking back at what I have done in the past to be successful, none of that has been done lately. Which explains the overall frequent fatigue and beat-up-ness.

What will happen?

Mobility every day
Back gets trained every day
abs get trained every day
Only 1-2 heavy exercises per week
Only 1-2 speed exercises per week
Finish workouts with stability and mobility as well.

This will help rid me of the "block o cement" syndrome that is currently the issue.

Tomorrow I'll have the layout of workouts done so nothing gets left out.

As stated, I am sticking with the Circa-Max idea. Some subtle changes will be made.

Finally, the workout.

1. D-Flex

2. KB Lunge Pass-Throughs - Did one set of forward walking lunges, one set of reverse lunges, and one set of reverse walking lunges. Used 35lb KB.

3. KB Overhead Walk - 3 sets w/ 35lbs. Down and back, down back down, down back down back.

4. Deck Squats - 3 sets 10 reps. 35lbs.

5. One Knee Cable Rotation - 100lbs - 3 sets 10 reps each side.

6. Blob Training - Worked up to doing holds with the 40lb blob.

7. Grippers - Almost close 2.5. Many close 2.

8. Thumbs Back Shoulder Rotations - 3 sets 30 reps.

10. Crossover Relaxing Rotation Stretch - 3 sets each side. 6 breaths per rep.

Thoughts -

This is going to be a heck of a ride.

Elise is smart. :D

[goergen1]

Doin' The Workout.....

Weekend was the first non working relaxing weekend I have had in a very long time. It was well needed and I was in a good mood on Monday.

PRE-WO - red & clear

1. D-Flex

2. Good Mornings - Did not go to crazy with these. Worked sets of 3 up to 330lbs and called it there.

3. Glute Ham Raise - Ugh. My hamstrings are mega weak. Did 2 sets of 5 and a set of 2.

4. Reverse Hyper - 3 sets 10 reps. 90lbs.

5. Shoulder Squeeze Lat Pull - 3 sets 10 reps. I focused on pulling my shoulder blades down and back before bending my arms. This makes the exercise a lot harder.did 2 sets at 130lbs and one set at 150lbs.

6. Overhead KB Lunges - Did 3 sets using 35lb Kettle Bells. Each set was 4 reps front lunge and 4 reps reverse lunge. These were really hard.

7. Side Lunge w/ KB - Did 3 sets holding the 35lb KB's in the front squat style. Each set was 4 lunges to each side. This is a very stretchy exercise.

8. Rolling Thunder - A bunch of sets w/ the new handle. Did 147lbs easy and jumped to 170. It came off the ground but I did not get the "full pull"

9. Green Band Shoulder Traction - 3 sets each side of all sorts of angles.

10. Rotational Stretch - 3 sets of 6 deep breaths on each side.

11. Piriformis Stretch - 3 sets of some time on each side.

PWO - Protein & Kool-Aid

Thoughts -

Wow, my hamstrings are weak. I'm Surprised I can even walk around without just bucking over. :D

The single leg, stretching, movement stuff feels really good, makes my body feel like I can move around well. So it is the right stuff to do.

We are working on ways to measure some of the stuff I am doing so that we can see progress. Not sure exactly how that is going to work yet. Will have something figured out over the next month.

[goergen1]

Bert and I had a discussion over lunch the other day about the "special strength" discussion in my thread here. We ended up needing to define what we thought special strength was. Here are our answer in a nutshell.

G - We have a lot of discussion in the posts above about overhead med ball and shot heaves, jumps, sprints, and various weightlifting techniques. After taking a closer look, I do not view any of this as "special strength", mostly because all of these exercises are beneficial for any power sport, not just throwing. Making any gain non-specific. (read, while increasing the likelihood of sporting improvement, may not make the athlete any better at their competitive sport)

When I think throwing "special strength" I think more along the lines of the many different drills that can be done with and without the implements. Working on parts of the throws, footwork, getting a feel for the implements, in my eyes, building special strength.

Bert - (correct me if I am wrong here) He views things in a couple of categories, strength training, olympic type lifting, and special strength. He sees the special strength exercises as the hops, jumps, overhead heaves and other like exercises since they increase the ability to produce force in a more sporting manner. Making them special strength exercises.

I our different experiences in the sporting world have given us different definitions of the term.

On to the training. Well, I do miss training with Bert and House. It is not the same going it alone. At some point I would like to get back to training as a group.

Until then -

Tuesday

1. D-Flex

2. BOSU Squats & RDL - 3 sets of each w/ bodyweight.

3. Single Leg Hop and Stabilize - did 3 sets forward and three sets lateral. I can say that doing this really makes my butt cheeks sore.

4. Kettle Bell Rotations - Used two 35lb KB's and really focused on the rotation and hip separation. This was not comfertable.

5. Kettle bell Swings & High Pulls - Again, used 35lb KB. Did 5 of each alternating until I had 10 reps on each arm. Did 3 sets like this.

6. Torso Twister - I do not know what else to call these. Elise is mean, these are not easy. Definitely something I need to get more hop separation.

7. YTM & External Rotation on Swiss Ball - 3 sets of 10 reps each. Making 40 total reps.

8. Cable Rotations - I am really feeling a stretch and the ability to pull myself into more rotation. 3 sets 10 reps on these.

9. Band Good Mornings - Did 3 sets of 20 reps with the green band. Focusing on letting my hamstrings stretch at the bottom.

10. Foam Roller - Back and Lats. Ouch.

Thoughts -

I get EXTREMELY sore from this stuff. My middle, back, and hips are just friggin' sore. On the flip side, after a week or so if this stuff there are a few things I have noticed.

1. Knees do not hurt when walking down stairs. (even when carrying a table)
2. Less snap crackle pop all around
3. Joints feel like I can do anything
4. Stuff that used to make me hurt is now just........ stuff

Once I get used to this and am not always sore I see a lot of improvement in many areas. Just the general prevention of joint beat-up-ness is worth it. Not to mention all the other benefits that will come.

Wednesday

1. D-Flex

2. Log Push Press - Worked up to 3 sets of 3 reps at 236lbs.

3. Incline Bench w/ 45 Degree Log Bar - Worked up to 5 sets of 5 reps at 247lbs.

4. Log Bent Row - Focused on Shoulder protraction and retraction. So, shoulder squeeze back, then elbows bend and row starts.

5. Land Mine Rotations - Focused on range of motion and hip separation here. Let the weight twist me and relaxed at the end of each rep.

Thoughts -

Soreness has hit a new high today. Am ready to be in good enough shape that this does not cripple me any more.

"The early bird MIGHT get the worm, but the second mouse gets the cheese."

[goergen1]

I did not even wear shoes last night.

1. D-Flex

2. Bosu Single Leg Squat and RDL

3. Band 3-Way Hamstring Stretch - Used the Green Band. Back, wide, and across on the stretches. Did 3 sets of each.

4. Torso Twisters - Again, I don't really have a name for this, it is not anything fancy. 3 sets each side.

5. Shoulder Traction - Used the green band here as well. Did 3 sets of about 1 min on each side.

I went over to the throwing field to say hi to Bert and House and see how things were going. They were throwing the WOB.

So I decided to take a couple of throws, in my flip flops, and hit 12 foot height 3X. Not bad for no warm-up and just grabbing the thing and going.

This felt the best it has, ever, really. This is the first time I have ever actually felt like a flowey thrower type guy. I was all loose and everything went well. :cool:

You know, as opposed to the usual Ginked up robot/cement block throwing style I have. :D

It seems like this new, "move better" plan is paying off. We will see how it goes. I plan on adding throwing back in consistently in a month or so. Until Then I think starting to do some throws here and there is going to be a good plan.

[goergen1]

Catching up on the training, and other things, but mostly just the training.

Friday

1. D-Flex

2. Box Jump Landing on One Leg - Used an 18' foam box. The stability-ness of this was good. As was the jumping-ness. I did 4 sets of 5 reps on each leg.

3. Power Stance Speed Squats - Used a 24" foam box with this and really focused on speed. 5 sets 5 reps. 325lbs. Used the Tendo. Stayed in the upper 130's for peak velocity.

4. Rocking Step-Ups on a 12" Foam box - 3 sets 5 reps each leg using 145lbs. Worked on speed again. Probably should Tendo this one next time.

Monday

1. D-Flex

2. Sand Bag Messing Around

3. Globe Trotters

4. Rack Pulls - We went from just at the top of the Knee Cap. This is a tough spot to start a pull. Worked up to 685lbs.

5. Log Press - Started on these even though it was not a press day. Stopped at about 150lbs. This is not the time for heavy pressing.

6. Shoulder External Rotation - 4 sets 10 reps

7. Thumbs Out Reverse Fly - 3 sets 10 reps

8. Shoulder Complex on Swiss Ball - 3 sets of 40 total reps. That is a good plan.

9. KB Shoulder Traction

Tuesday

I met with Elise and had a postural assessment and a functional movement screen. That was not necessarily easy. Josh was laughing at me a lot. There are some things I am not that good at.

On the up side, I am pretty balanced. On the other hand I am very, very tight. I now have a menu to complete on a daily basis.

I will be handling the heavy, get stronger stuff. Elise will be handling the functional movement portion of my training program. I will be throwing with Bert on Monday and Friday.

This is a good start, and is the first time in my life that I will have a well rounded training program. Pretty cool.

[goergen1]

Ok I know it has been a minute since my last post. Things have been busy.

I'll start with Thursday the 5th.

Thursday Feb. 5th

This was my first official workout with Elise. The short version is -

I lifted almost nothing heavier than a tennis ball.
I was breathing harder and having more trouble than in any workout I can remember.
I almost cried 3X. I may have once.
I did yell out in pain and discomfort.
Bert decided I am in invalid and after watching was a little amazed that I have been able t throw as far as I have. (which, lets face it, is still not that far)


The exercises were my new posture menu, Which has to be done every day, and kills me. This includes -

AirBench (a more involved wall sit)
Static Back
Standing Windmills (these are not easy)
Standing Arm Circles (I actually have to get motivated for these)
Cats & Dogs
Assisted Hip Lift
Glute Contractions (My butt cramps)
Knee Squeeze
Groin Stretch
Foot Circles (I actually almost throw up from this one)


Also in this workout were single leg stability exercises and Foam Rolling.

My hips were sore for a week.

Friday Feb. 6th

This was a more normal training day.

1. D-Flex

2. Hammer Winders - On these, as for all my throwing, I am focusing on relaxing and staying loose. These were the best winders I have done.

3. Stone Throw - Not many reps. I threw as long as i could stay loose. Once I started to tighten up, I stopped.

4. Shoulder Prehab - Bosu Ball Y's, T's, W's, L's. One set of 8 reps each. Scapular Push-Ups 2 sets of 8. Scapular Pull-Ups 2 sets of 8. Elbow Curls 2 sets of 8.

5. Incline Bench - Worked up to 5 sets of 5 reps with 285lbs.

6. Kettle Bell Shoulder Press - 5 sets 10 reps. Using 35lbs, 45lbs, 60lbs, 60lbs, 45lbs.

7. Lat Pull-Downs - Focused on pulling shoulders down and back before bending the elbows. 6 sets 10 reps.

8. Standing Shop/Standing Lift/Standing Rotation - 2 sets 8 reps of each exercise on the Cable Column with 100lbs.

9. Shoulder Prehab - Bosu Ball Y's, T's, W's, L's. One set of 8 reps each. Scapular Push-Ups 2 sets of 8. Scapular Pull-Ups 2 sets of 8. Elbow Curls 2 sets of 8.

Monday Feb. 9th

1. D-Flex

2. Light Weight Drills - Worked on Single Turn drills and Multi Turn in a line drills. The main focus was to stay slow and loose. This went well.

3. Light Weight - Did some throws. Focused on being slow and loose. Hit 45' with about 1/8th the normal effort it takes to throw that far. Not bad, near PR with little effort. I'll buy that for a dollar.

4. Sheaf - Focused on slow and loose. Threw heights of around 20'. Again, near PR with little effort. That is a good thing.

This is my speed pulling day for lifting. I opted for overhead heaves with 25 and 45lb PUD's. I did about 10 reps with each, focusing on keeping loose and keeping the speed high.

Wednesday Feb. 11th

Workout 2 with Elise.

1. Scorpions - on my back and on my stomach

2. Extended D-Flex - This about killed me. My hips were on friggin' fire by the end of this.

3. Single Leg Bosu Med Ball Reaches - 14lb med ball. I had to reach the ball to 4 different circles on the floor with each hand. (8 reps per leg) My glutes and hips were on fire for this. 3 sets 8 reps per leg.
Super-Set
4. Single Leg Squat - I can't get down very far. These killed me as well. 3 sets of 8 reps per leg.

5. Alternating KB Swings - 3 sets 15 reps. 35lbs.
Super-Set
6. Reverse Lunge Passing KB between Legs - 3 sets 8 reps on each leg. 35lb KB.

7. Hamstring Stretch - 4 Way with band.

Thoughts -

This is definitely having an effect on how I feel and the way I move. Significantly better on both counts. I feel great. I feel like I am already hitting position better with the throws.

Though my hips and glutes are in a state of constant soreness right now.

I feel this is exactly what I need. To train the ability to move better. Having the history I have with heavy lifting, basic movement is something that had been completely trained out. To be better at throwing, recover faster, and avoid injuries as training goes on, movement needs to be trained. Especially with training real sport activities, not just lifting.

Did I mention that I feel awesome? I expect that this training will have a very positive effect on my throwing.

Adjustments to the Cycle -

Monday is a lower body day and throwing. Speed one week, heavy the next.
Tuesday/Thursday is training with Elise.
Friday is Upper Body day and throwing. Speed one week, heavy the next.
Posture Menu gets done every day.
Lifting days will have prehab in before and after the workout.

Legit heavy lifting and speed lifting will be happening more and more on the Monday and Friday workouts starting next week. I needed a week or so to get work out how all this was going to tie together.

That is all for now. Will have more soon.

[goergen1]

Holy busy Batman. Here are the last few workouts.

Thursday

Training w/ Elise -

1. Extended Dynamic Warm-Up - Added another move to this. The Inchworm. It is hard to do this for the length of the turf. (read: I made it about half way)

2. Med Ball Throws - Forward throws and staggered throws each side. 3 sets 10 reps of each. 9 sets total.

3. Lots of Flexibility Stuff - Capped off with having my legs up on a wall for 4 min straight. My toes feel asleep in the first 20 seconds. After that everything we less and less comfertable.

Friday

Throwing -

1. Swiss Ball Rotational Warm-Up

2. D-Flex

3. Hammer - Warmed up with a bunch of winders with the 16lb and then the 22lb. A few sets with each one. Then I just started "dumping" the 22lb hammer after winding. Pretty good, threw in the mid 60' range on about 1/8 effort. These felt good, I am getting a lot more out of my hips and really leaning back into the hammer.

4. Stone - Used a 14lb. Not a lot of reps. Focused on staying loose and slow.

Saturday

1. D-Flex

2. Swiss Ball Rotational Warm-Up

3. Shoulder Pre-Hab Work

4. Kettle Bell Single Arm Press - Sets of 4 on each side. 52lb KB.
Super-Set
5. Pull-Ups - Sets of 4. Used a green band as assistance in anticipation of higher volume.

I did 4 and 5 as a super-set for 10 min with no rest. I lost count at 11 sets. Probably did 2 or 3 more after that. Figure that was 52-56 pull-ups and 104-112 total KB presses. Ii figure that to be about 20,488lb - 22,064lb of work.

6. Ring Push-Ups - Sets of 4.
Super-Set
7. Ring Rows - Sets of 4.

Again, I did 6 and 7 as a super-set for 10 min. I did 14 sets here, 112 total reps, 22,736lb of work. (figuring 70% of body weight on these 2 exercises)

43,224lb - 44,800lb total work here. Not Bad.

8. Swiss Ball Rotational Warm-Up

9. Shoulder Pre-Hab Work

Monday

This was a more "normal" training day.

1. D-Flex

2. 28lb Weight For Distance - This felt really good. I am staying long and loose. Things are headed in the right direction. At the end I was getting agitated, so I was tightening up too much and not staying loose. That means stop throwing.

3. Overhead Squats - 4 sets 4 reps. 95lbs and 3 sets at 135lbs. Nothing crazy, getting warmed up.

4. Safety Bar Squat - 150lbs, 240lbs, 330lbs, 380lbs, 420lbs, 470lbs, 510lbs. This went pretty good, especially since I have not been under any decent weight since a little over a month ago. I have to say that it felt good. It felt light on my shoulders.

5. Safety Bar Squat - 330lbs, sets of 4.
Super-Set
6. Single Leg Squat - 50lbs, 4 reps each leg.

5 and 6 were 10 min super-set. I made it through 6 rounds. 72 reps at decent weight made me happy. This was pretty tough. Rest was pretty short. My glutes are tore apart today. I am sure the workout with Elise this evening will go well. :)

That is all for now.

[goergen1]

I appear to be suffering from some debilitating soreness. I am to the point now where I feel like it is my 3 day of lifting back in the beginning of High School. You know, when you never lifted weight before, so you must have to do every exercise you have ever seen in a magazine, all in the same workout.

Tuesday

I was already sore from the workout on Monday. No bid deal, train anyhow.

1. Extended D-Flex

2. Pretzel Single Leg RDL - 4 sets 5 reps on each leg
Super-Set
3. Pretzel Lunges - 4 sets 5 reps on each leg

I called the above Pretzel lifts because I was holding a PVC Pipe behind me head in one hand and behind my low back with the other hand.

4. Ab Dolly Hamstrings - 4 sets 5 reps.
Super-Set
5. Wobble Board Squats - 4 sets 5 reps.

7. Turkish Get Ups - 4 sets 2 reps on each side. 35lbs.
Super-Set
8. Windmills - 4 sets 4 reps on each side. 35lbs.

7 and 8 can be called Pretzel lifts as well. I felt like I was being ripped apart during the Windmills.

9. Band Assisted Cats and Dogs

10. Band Assisted Rotational Stretch

Thoughts -

Getting in and out of chairs was particularly challenging today. Last night sitting, breathing, and eating was tough. So we have come a long way. :D

Actually, I feel pretty good. The muscles that are sore are the ones that need a lot of training.

I have a pretty good plan for working in the Throwing, heavy lifting, speed lifting, work lifting, and functional mobility work. Everything is coming together.

Sweet! :cool:

[goergen1]

Well, we have been very busy. Bert placed 4th at the game in Arizona. Placing 1st in the light hammer, open stone, and braemar. I think he has not been beaten in the stone in close to a year. Quite the streak.

Workouts -

Thursday 2/19

Training w/ Elise

1. Extended D-Flex

2. Med Ball Rotational Work - this was pretty cool. about 12 sets of different types of throws. I learned what I am supposed to do when I use my hips to throw. Which, coincidentally, is the complete opposite of what I have been doing. So that was a GIANT step in the right direction.

3. Foam Rolling - WOW, this was so much better than the last time. Pretty sweet.

Friday 2/20

Trained with House -

1. Extended Dynamic Flex

2. Swiss Ball Torso Mobility - 8 exercises

3. Shoulder Pre-Hab - 8 exercises

4. KB Press - 60lb bell in each hand. Sets of 4 reps.
Super-Set
5. Pull-Ups - Using green Band. Sets of 4 reps.

Did these for 10 min. Made it through 10 or 11 times. Pretty good. Roughly 44 presses with 120lbs and 44 pull-ups.

5. Ring Push-Ups - Sets of 4 reps.
Super-Set
6. Ring Rows - Sets of 4 reps. I really focused on relaxing at the bottom and then getting a lot of scapular movement.

Did these for 10 min as well. Got about 14 sets.

This was a good workout.

Monday 2/23

1. Extended Dynamic Flex

2. Shoulder Pre Hab - 3 exercises

3. Snatch Grip High Pull - 8 sets 3 reps. 185lbs. Focused on speed and using my legs.

4. Deadlift - 325lbs. Sets of 4 reps.
Super-Set
5. Step-Ups - 50lbs. Step onto an 18" foam plyo box. Sets of 4 on each leg.

Did these for 10 min. It just about killed me. Very tough. I am definitely going to be in better shape. I think we did 6 rounds. Less than a minute per set of each exercise.

6. Core Stabilization Exercises - Core Bar. 2 sets 8 reps each. Down, front, and overhead. 100lbs.

I really am liking the faster pace on the lower body exercises. It is something that I really need to be doing. SWEET. :cool:

Thoughts -

We now have an 11' tall Shreck blow up doll. I think he is going to ride up to the Arnold in Columbus with us. That should be pretty cool.

[goergen1]

Yesterday was good. Training w/ Elise. There has been much improvement made.

1. Extended D-Flex - I even made it the length of the turf on the inchworm exercise. SWEET. :cool:

2. Single Leg Hip Lift - Last time I could not really do this at all. This time, a couple of inches of movement. Can someone say, super-flexible hip flexors? (ooooooooor slightly more flexible hip flexors that still have a long way to go) I did 3 sets of 10.

3. One Knee Hip Rotation Lift - 3 sets of 10.

4. Single Leg KB Round the Body Move - I can say, after almost falling down a lot last time. This time I did 10 in each direction with no problem. So we moved to an standing on an airex mat. That made things harder again. :D

5. Alternating Arm and Leg Reach - This was better too. 3 sets 10 reps on each side.

6. Foam Roller - This is much easier now. Instead of being in debilitating discomfort, I am only in mild discomfort. Did the whole of each leg and back. I feel pretty good after that.

I like it!

[goergen1]

I almost died during yesterdays workout. Don't worry. I was not lifting any weight.

1. Extended Dynamic Flex

2. Standing against the wall with my foot on a 12" box - Did this for 3 min. You would think that it would not be that tough. But I was practically crippled with this one. Every muscle in my legs was cramping and being completely destroyed. Unbelievable really.

3. Horse Stance Hold - Only had to do this for a minute. Which was good, because it was far worse than the one before.

4. Shoulder Stretch - This was not that bad. Got to hold it for a minute.

5. Kneeling w/ knees, hips, and head against the wall - Hands were thumbs out against the wall. Overhead for a minute, 45 degrees for a minute, and straight to the side for a minute. I gave up on life itself during this one. After a minute and a half my entire body was shaking and everything was cramping and burning.

6. Roll around on the ground crying a little after #5.

7. Regain Composure.

8. Kettle Bell Rotation Stretch - 3 sets 5 reps each side. 35lb KB.
Super-Set
9. Overhead Walks - 35lb Kettle bell in each hand. 1 and a half laps. 3 sets.
Super-Set
10. Posture Walks - 35lb Kettle bell in each hand. 1 and a half laps. 3 sets.

11. Band Shoulder Flips - Straight back and forth. Right and left side. Hammer type rotations. Behind the back and neck stretch and tricep extension.

Thoughts -

Last night I was out of at after the workout. Just ripped apart. I felt pretty good this morning. As the day went on I became ridiculously sore. My whole body is sore. I feel good, just extremely sore.

Boy, once my weaknesses are not this weak anymore, I am going to really be a freak! :D

[goergen1]

Saturday Training

1. Extended D-Flex - For those who want to know. Scorpions, Knee Hug to Lunge, Butt Stretch Walk, Quad Stretch Walk, Single Leg Reach Walk, Lunge and Upper Body Rotation, Lunge and Lower Body Rotation, Inch-Worm. 1 length of the turf for each exercise.

2. Thera-Ball Torso Mobility - Pelvic Tilts, Reaching Side Bends, Abdominal Stretch, Upper Body Rotational Stretch, Lower Body Rotational Stretch, Bear Hug Torso Twists. 10 or so reps of each exercise.

3. Log Press - 166lbs sets of 3.
Super-Set
4. Parallel Grip Pull-Ups - BW. Sets of 3.

I did 3 and 4 for 10 minutes and made it through 10X. That got the blood flowing. 13,680lbs of work.

5. Bench Press - 265lbs sets of 4.
Super-Set
6. 2" Fat Bar Bent Row - 225lbs sets of 4.

Did 5 and 6 for 10 minutes and made it through 9X. Pretty good. 17,640lbs of work.

I am getting in better shape, that is a good thing.

[goergen1]

A lot has happened since my last post. We went to the Arnold Sports Festival. That is a lot of fun. Look for pictures and video to be posted over the next couple of weeks.

We then took a trip to Florida for the Jacksonville, UM, and dolphins installs. Tex had a mild heart attack on the first night. We were fortunate that he could see the team doctor at the Jags, who sent him to the hospital. Tex and his family were in the gym a few days ago. It was good to see them. Tex is in great spirits and is doing well. That makes everyone happy.

The installs went well. Bert and I did not do a whole lot of sleeping, but we did do a whole lot of working. Below are some links to pictures of the UM and Jags rooms -

University of Miami Baseball (https://store.sorinex.com/Articles.asp?ID=214)
https://store.sorinex.com/Articles.asp?ID=214

Jacksonville Jaguars (https://store.sorinex.com/Articles.asp?ID=215)
https://store.sorinex.com/Articles.asp?ID=215

On to the workouts - some got done in between all the traveling, I can't remember what they were though. :D So I will start with Monday....... on which there was no workout. :confused:

So I was sick over the Florida trip. In that time I ate almost an entire box of Sutafed, an entire box of Benadril, a bottle of DayQuil, and a bottle of NyQuil. All that kept me feeling pretty good. I took Monday off to rest. :)

OK Tuesday, I definitely trained that day. I trained with Elise. This was a pretty good workout.

1. Extended D-Flex - Scorpions, Knee hug to lunge, Hip Lift, Quad Stretch, Single Leg Reach walk, Elbow to instep and rotation, lunge and lower body rotation, Inch-worm. 1 length of the turf for each exercise. I am down to getting this done in under 10 minutes. Which is a lot better than the 45 min it took on the first day.

2. Single Leg Hip Raises - 3 sets 10 reps on each leg. I can get a legit 1.5" off the ground now. :cool: Which is a lot better than completely not being able to move on the first day. :rolleyes:

3. Horse Stance Hip Raises - 3 sets 10 reps on each side.

4. KB Slingshots - 3 sets 10 reps in each direction on each leg, standing on an Airex Mat. 35lb KB. These are getting a lot better.

5. Leg Raises on the BOSU - 3 sets 10 reps each side. This actually lit up my shoulders just from stabilizing.

6. Torso Mobility Work on Swiss Ball - there were hip rotations, upper body rotations, lower body rotations, side reaches, and standing rotations. Not bad.

That was Tuesday. It was a pretty good day. On to Wednesday. Training w/ Elise again.

1. Extended D-flex

2. Kettle Bell Shoulder Work - I got to use the monstrous 5lb kettle bells today. This was 12 or 15 exercises, all of them were very tough. If anyone makes fun of my using 5lb kettle bells, I'LL KILL YOU!!:mad: ............when I can move my arms again. :o

3. Horse Stance Hold w/ Knees on Foam Block - held for 2 min. This was very hard.

4. Lying on my stomach with arms in I, Y and T position with the thumbs up, on a block. 1 min in each position. This was very uncomfortable. Not as bad as the standing against the wall with my foot on a box, but still pretty tough.

That was it for Wednesday. I was pretty sore all day long. And still am right now. :D

Thoughts -

I had delusions of being able to train max strength and power while I am working on functional movement. That was very not realistic. Now that I am getting more flexible, I have to use my stabilizer muscles during my big lifts. As it turns out, my stabilizers are weak as balls, so I am not nearly as stable under a load and am at an increase risk for injury.

So training, as you can see in my journal here, moved to something a little different. That did not work out all that well since it made for a largely incomplete program. I am trying to figure out the best training to go with this movement stuff. After talking to Elise and Josh, here is what the current plan is.

Day 1 - Squatting Exercise, Rowing Exercise, Bench Pressing Exercise. Done for higher reps (10+) I will work out how the volume will go Friday when I do the first workout.

Day 2 - Deadlifting Exercise, Pull-Up Exercise, Overhead Pressing Exercise. Again done for higher reps. (10+) Again, I will figure out the volume once I start.

Both days mat have some dragging or pushing type of exercise involved. We will see how that works in.

Day 1 and 2 will alternate on Mon, Wed, Fri. Starting this Friday. (the actual days these workouts will get done on are subject to change due to any unforeseen scheduling issues)

The idea behind this is that I have a higher risk of injury right now when doing heavy work and speed work. These things do not meld well with my movement and postural work.

So this way I will have a higher volume at a medium weight to help bring up the general strength of my stabilizer muscles in the major exercises, keep a base of general strength, and get in better general condition, without exposing me to injury.

It looks like it will be fall before I get into heavy and speed training again, which is fine. It is nice to train my true weaknesses, as humbling as it may be. :D

[goergen1]

Friiiiiiday. After a very productive work day, and where I slowly became more and more unhinged and crazy. (I spent 30 min singing songs to Shane and Mongo) It was time to train.

1. Extended D-Flex

2. Squat - 145lbs. 4 sets 10 reps.
Super-Set
3. Single Leg KB Pistol Squat - Did these to a 24" box with 70lbs of kettle bell. The utter leg destruction I got from this is the reason I did not go heavier on the squat. :rolleyes:

4. Dumbbell Bench Press - 4 sets 10 reps. 65lbs, 75lbs, 85lbs, 100lbs. Not bad for not having done DB bench in a while.
Super-Set
5. Standing Single Arm Cable Press - 4 sets 10 reps each arm. 100lbs, 120lbs, 150lbs, 180lbs. This was cool. My middle was very sore from the workout yesterday.

6. Bent Row - 4 sets 10 reps 185lbs.
Super-Set
7. Renegade Rows on the Hurricane - 4 sets 10 reps each arm using the weight of the Hurricane Arms. Did I mention my Middle was sore from everything yesterday?

Thoughts -

Not bad. I am sure I will be working up to decent weight in the squat over the next couple of weeks. The single leg stuff rips me apart, even my entire back is sore from that.

On another note, I am now 283lbs. Heading in the right direction. Nutrition is spot on right now. Having my heart rate be a million for an hour every time I train with Elise is not hurting either. :D

I have decided to get down to about 270lbs. At that point I'll make the decision as to whether or not I will end up being a 250lb-260lb guy. We will see. I'll dial the diet in a bit more for now and we will go from there.

Body feels great. Can move better right now than I pretty much ever have been able to. Unfortunately that is moving at the level of a recovering paraplegic. :cool:

Until Next time.

[goergen1]

Monday -

Big Matt and Andy came in for a visit today. They are a great couple of guys.

1. Warm-Up

2. Overhead Stone Heave - A bunch of these. 15lb stone.

3. Stone - 15lb from a stand

4. WOB - A bunch of throws here too. The height was set at sky-scraper. So I am not sure how high these went. They felt good. Probably around 12' or so.

5. Hammer Winders - 16lb did these in each direction.

6. Hammer Throws - Did more reps here than I thought I would. 16lb hammer. Felt good. Hit consistent 85 feet at about 40-60% effort.

All in all, a pretty good day.

Tuesday -

Training w/ Elise

1. Extended D-Flex

2. Standing on One Leg w/ the Other on a Box, Back Against the Wall - This was a lot better than last time, that is for sure. Still horrible though.

Got to wear a 30lb weight vest for the below exercises -

3. Bar Behind the Back Lunge - 4 sets 6 reps each leg.

4. Bar Behind the Back Single Leg RDL - 4 sets 6 reps each leg.

5. Squats on a Wobble Board - 3 sets 6 reps

6. Hamstring Curl on the Ab Dolly - 3 sets 6 reps.

Took off the weight vest.

7. Cats and Dogs w/ Light Band

8. Torturing Rotational Stretching - This was very Uncomfortable.

Thoughts -

Not a bad day. I felt pretty good.

Wednesday -

Trained in the morning.

1. Extended D-Flex

2. Deadlift - 3 sets 10 reps. 140lb, 190lb, 190lb.

3. 45 Degree Log OHP - 117lbs. 3 sets 10 reps.

4. Single Leg Pistol Squats to an 18" Box - 35lb kettle bell. Moved the box height down today. These are hard.

5. Single Arm KB OHP - Used 45lb KB. 3 sets 10 reps on each side.

Time ran out. WOW, my piriformis is LIT UP. Have been rolling and stretching it. Feels a lot better this morning. Will keep rolling and stretching it. After some detective work, the pistols seem to be the culprit.

Come on stabilizers, pull it together!!! :D

[goergen1]

Thursday and Friday were not that interesting. Both day were posture menu stuff.

See everyone Monday.

[goergen1]

Monday -

Extended D-Flex and Posture Menu. I know not exciting. :p But important.

Tuesday -

Training w/ Elise -

1. Extended D-Flex

2. Bent Press - 35lb KB. 3 sets 5 reps each side.

3. Figure 8's w/ Stop - 3 sets 10 reps in each direction. 35lb KB.

4. Single Arm Overhead Walks - 3 sets down and back. 35lb KB.

5. Single Arm Posture Walks - 3 sets down and back. 35lb KB.

6. Scapular Squeeze Backs - 44lb KB. 3 sets 10 reps on each side.

7. Floppy the Fish move - 3 sets 5 reps on each side. 35lb, 35lb, 44lb.

8. Multi-Direction Band Hamstring Stretch - 1X through.

Wednesday -

1. Extended D-Flex

2. KB Circuit - 44lb. 3 sets of 5 each. Alternating Swings, Cleans, Snatch, Press.

3. Med Ball Circuit - 1X through. 16lb Med Ball. 20 reps each. Wood Choppers, Round the Worlds, Squat and Press Throw, Chest Pass, Overhead Pass, Overhead Pass.

4. Posture Menu.

[goergen1]

Thursday -

Training w/ Elise

1. Extended D-Flax - addes lateral lunge stretch down and back to this from now on.

2. Janda Sit-Ups - 3 sets 5 reps
Super-Set
3. Plank Holds - Front, Side, Back, Side. 30 sec each. 3 sets.

4. Leg Switch Abs - 6 reps on each leg. 3 sets.
Super-Set
5. Alternating Superman's - 3 sets 10 reps each side.

6. Hanging Single Leg Knee Raise - 3 sets 5 reps each side.
Super-Set
7. Un-Rolling Back Extensions - 3 sets 5 reps. These were pretty exciting. Kind of reminded me of the round back deadlifts I did back in the strongman days.

Thoughts -

Everything is improving a lot. I am in much better shape than I was. Which is good. I'm sitting at about 280lbs right now, going to make the push to 250lbs. That should be a fun time. :D

[goergen1]

OK. Back from a busy couple of weeks. Training has been good. Moving into some faster paced workouts , lost of D-Flex and Posture Menu.

I feel awesome. The folks here at the gym are noticing that I am moving a bit less like Shrek and a bit more like Jet Li. OK, that second part is not true, but the first part is.

Detailed workouts will be back on the docket this week.