The Journal, The Journal, Gots ta Check the Journal

[goergen1]

Aaaahhhhh. The training journal section. I will be posting all of my workouts in this section for a couple of reasons.

1. It is great to be able to log on and see all my workouts from anywhere. That and I can’t lose it. :D

2. Feedback from others on this forum. It is better to get feedback from others all the time. The more people the better.

3. This is typed. I have a hard time reading my own handwriting most of the time. :rolleyes:

I will start with a little background about myself as well as the goals I have for training.

My name is Jeff Goergen. I have a few aliases -

1. “G”

2. The internet Surgeon

3. The Moderator Mad Man (that one I gave myself, since I am the moderator of this forum)

4. Goergenesque

5. Goergenator

6. And some bunch of other names that are either too numerous to list or too inappropriate for this forum.

Over the past 17 years I have been a competitive Olympic weightlifter, powerlifter, and strongman. I have a BS degree in Exercise physiology from Western Michigan University, and have had certifications from NSCA, ACE, ACSM, and NASM.

I have been a strength coach / personal trainer for over 11 years. Ranging from trainer / strength coach to club management.

At one point I thought I would try my hand at MMA. I cut 120lbs, got down to 200lbs and 8% bf, was in ridicules shape. What did I learn????

I have no ability to take a blow to the head at all. :p So that ended pretty fast, and I took a year off from training.

During that time my wife and I landed here in Columbia, SC.

Through, Josh Ortegon, one of my training partners from college I was formally introduced to Richard and Bert Sorin. I am able to train at the Sorinex Exercise Equipment show room and must say that I feel very fortunate.

I now have access to the finest equipment I have ever trained on, (believe me, that is saying something) and have built quality relationships with some of the best people I have ever met.

After my year off, I started training here. I have been training again for 5 months and, through the influence of Bert Sorin, I have decided to dip my head into the Highland Games competitive world.

This is where my goals are. Though I am always going to be emotionally attached to lifting heavy weight, I am also broadening my horizons in training for the Highland events.

The goal of this training log will be to share my training, and experiences, in beginning highland games training, being an experienced strength trainer, as well as my experiences with the Sorinex Family. Hopefully other Highland Game beginners, or others involved in the strength game, will be able to learn from my experiences (and mistakes, I am sure) as I hope to learn from others.

We will be videotaping training, so everyone will get to read about, and see, different aspects of training and the equipment we train on.

So please enjoy my training log. AND

The Surgeon is Officially in the Operating Room

[goergen1]

Here is a general rundown of my training.

Monday - Lower Body Push / Upper Body Pull
Tues - Throw / GPP
Wed - Lower Body Pull / Upper Body Push
Thurs - Throw / GPP
Fri - Athletic day. Basically bringing up weak areas with athletic movements
Sat - Strongman events / GPP
Sun - Throw / gpp

Today is Monday, (it was when I did the workout) it's lower body push day and upper body pull day.

50kg squat jump. 95%. Max day it is. (I am building a video to explain this. I use the Tendo unit to test my max power output each day. With that I decide if it is a power, max, or work capacity day)

Dynamic Flex (I am also in the midst of building a video for this as well)

1. Low Box Squat - Worked up to a single at 501lbs

2. Pull-Ups - 3 sets 6 reps

3. Reverse Hype - 3 sets 10 reps
4. Fat Bar Triceps Ext - 3 sets 10 reps
5. Fat Bar Reverse Curls - 3 sets 10 reps
6. DB Shrugs - 3 sets 10 reps

Foam Roller

This was a pretty good workout. I hit 500 off of the lowest box I can squat to. I also think it is the first time I have hit 500 since I started training again. (Though I am not sure)

PWO - The Usual

Gym Conversation -

1. Clowning around in the gym is a good thing. About a video along those lines. We are starting to post our workout vids. Check the strength training articles section of the forum to see my dancing deadlift video.
(http://www.sorinexforums.com/community/showthread.php?t=73)
2. Spotting. Spotters have to pay close attention and be ready. A split second and the weight is down and the spotter is rendered useless.

3. Dragon. The other white meat. (This was not really a conversation, just a thought I had about dragons, since Bert got me a shirt that says, Dragon, The Other White Meat) If there were dragons, they would be very popular to hunt and eat. Aside from being very tasty, you can make armor out of their skin and spears and swords out of their teeth.

Besides, if you get a dragon, you can use its fire breathing organs to cook it for dinner. No need to cut and carry heavy firewood when you are tired from the slaying.

[Summer]

Posting our gym conversations could get a little scary... I'll get to work on our disclaimer!

[goergen1]

Thanks Summer. :D I thought everyone would like a little view into what is going on in my head. :eek:

Throwing day.

Dynamic Flex.

OH Shot Put Throw - bunch. 40 feet here. I am ready to do more though.

Sheaf - Used the 20lb one today. That is the one they will have for my first contest on sept 15th. I consistently got it over 20 feet and got close to 22 feet a bunch of times. (read - I hit the bar a lot)

Then we went to the gym.

1. Power Shrugs - 4 - 8 sets. I was not really keeping track. Don't know the weight either. Reps were between 5 and 10. Depending on the set. Where I did whatever number of reps I felt like doing.

2. Reverse Hypers - 3 sets 10 reps

3. Barbell Curls - 3 sets 10 reps

4. OH BB Triceps Ext - 3 sets 10 reps

PWO - The Usual

I am excited to compete in my first games. I should do ok. It will be good to finally set a baseline and get training more focused.

I have commandeered a new belt and some knee sleeves. I am going to start attempting some heavier weights and the supportive gear is "es muy importontay."

Gym Conversation -

1. We are on the mental aspect of training a lot lately. I find it very important to train most of the time in a state of low arousal. It helps prevent mental and physical over training.

2. Some people are gamers. They are not really that good in practice, but they bring it on contest day and do well. They also have more injuries and shorter careers since they tend not to focus on the little things.

3. Don't be lazy. The most important things are not the main workouts, but everything in between. PWO meals, recovery work, GPP. Everything that most people think is not as important, is more important.

PS -

I am still working on the videos.

[goergen1]

To preface the rest of this. My Butt Cheek is really sore. More than normal sore.

I went to the gym today.

Warmed up with a ton of foam roller and dynamic flex stuff.

Today would have been a Lower body pull and upper body push. It ended up being a mental day.

What is that?

I was all mental today.

I did my 50kg Snatch test with the tendo and the average power output over 3 sets of 3 reps was 115% of my highest power output so far.

This is a good thin since I know that my nervous system is hitting on all cylinders.

Part of what hit me today is that I am going to be doing my first Highland games on Sept. 15. So, like the first time you compete in anything. I feel completely unprepared. I don't think it matters, it really is not possible to be completely prepared the first time. Though it is a little unnerving.

I felt the same way in my first weightlifting, powerlifting, and strongman contests.

So, after the snatch I did a couple pulls, a couple of bench presses and called it a day.

So today I did a little soul searching. Which is hard for me, and it takes a long time. I have to get through all of the blood and tears and carnage that is in the way.

What did I find????

Well...... I just started training again 4 or 5 months ago. I have pretty much been going through the motions since there were no goals or anything. Of course now there is a goal.

Here is a big list of things that need to happen.


Eat more food. I am only getting like 4000 calories each day right now. I need to bring it up to 6 or 7000 in order to keep things going in a positive direction.
I need to focus more on the recovery aspect of training. That means doing all of the little stuff every day. (or many times every day) that is easy to put off.
I really need to have more than a general plan. I need to tighten things up a little bit and make better assessments of weaknesses.


So since I have a competition in about 2 weeks, any excessive, non-event training, will not help me. I am going to take that time to take a look at things and nail down a better system.

The next couple of weeks will be focused on getting the little things into my schedule. (the ones that are currently not there.

There is only one direction to go. That direction is....................... Whatever direction needs to be traveled to get better.

[goergen1]

OK. Much good workout today. (actually this is the workout for August 30th)

Focused on hammer winding today. With the 22lb hammer. (this was the first time I have used it.)

I am starting to get a lot better feel for the winds. I really have to focus on letting my arms relax and swing. I have a tendency to bend them a little, like I am trying to keep a 500lb woman from falling off a building.

When I get the relaxed arm thing rignt my swings are way faster and better.

Then I did some throws. Not far, 40-50 feet. My release is....... well........ lets just say there is a lot of improvement to be made in that area. :rolleyes:

We then went back into the gym.

1. I did some back attack. 5 sets of 10 or so. This was my first time trying it. I am usually a reverse hyper every day guy. I will be switching off with the back attack now. I played with feet position to get more back or more hamstrings. Pretty sweet.

2. So my back was on fire and I did a few sets of sit-ups to release some of the tightness. (that always works like a charm)

3. 3-Way DB Curls - 3 sets 12 reps. alternating reps between turning hands in, hammer style, and reverse curl style.

4. Triceps Press - 4 sets 10 reps

At this point I socialized and did some hamstring stretches. Man that changed my whole day. Little stuff like that makes a ton of difference.

Bert and I have been discussing bringing the little things together. So here are some important things that I will be focusing on a few times a day, every day.

flexibility
foam rolling
dynamic flex type stuff


I am also planning my nutrition out better. I will be eating 7X per day. (right now I get about 4 meals) I will be paying particular attention to my pre and post workout meals, breakfast, and the before bed meal. Since these are some of the meals that I have been skipping / not getting the proper stuff in.

I will be posting these meals starting next week.

Gym Conversation -

1. Bringing up the little things. Taking extra time in the day to do recovery work and eat properly.

2. When you start throwing farther, there is a lot of increased intensity. I have noticed that I am more sore from throwing now that most of my throws have gone up 10 feet or so. And that is just a little increase in intensity.

The definition of intensity changes the better people get at a sport. This is true for most sports. Example:

Guy A throws something 80 feet, guy B throws the same thing 40 feet. Guy A will get tiered sooner since it takes 200% more work to get the object to go that far. Guy A will get tired sooner if he is throwing at 75 - 80% instead of 100%.

Buy B will be able to repeat 100% throws for much longer, since it takes so much less energy to throw his distance.

I will extrapolate this conversation. Beginning lifters can train with gigantic volume because, lets face it, it is not that hard to squat 200lbs. A beginner may be able to repeat this max lift 10 or 15 sets.

A more advanced lifter, someone who can squat 650lbs. Will not be able to maintain that intensity for 10 or 15 sets. Not because he is not in good enough shape, but because it takes that much more energy to move the bigger weight.

So as training age increase, the definition of intensity changes. Where it used to mean, high volume at high % of 1RM. As time goes on it can mean low volume at med-high %, and only one or 2 reps at high %.

3. Burninating the countryside. Burninating the peasants, Burninating thatch roof cottages. THATCH ROOF COTTAGEEEEEEEEEEEEEEEEEES.

[goergen1]

Today was what is termed an athletic day. Which meant Kettle Bell day today.

I see KB training as a double edged sword. And by that I mean, you get cut by both edges when using it.

Here are the 2 edges.

1. It is hard and fun and exceptionally applicable to any type of strength of power training.

2. It points out your glaring weakness of not being in good enough of shape.

So, that being said, the KB is necessary on many levels. I will now state my workout. Please understand that I do not know the "real names of any of these exercises.

These exercise were done for 4 sets as a circuit.

1. Squatting, Rolling, Sitty Uppy Things
2. Push Up Position Jumpy Deadlifts
3. Overhead Pressing Lunges

So I was pretty much dripping buckets by the end, and it was only a 20 min workout.

After that I showered and went directly to my Rolfing appointment.

What is Rolfing???

It is massage, movement, stretching, postural assessment and alignment all rolled into one. It is great for recovery and preventing injuries.

Gym Conversations -

1. Doing the little things. This came up with Elise, the KB girl. Who is probably the master of doing all the little things all day long.

2. HHMM I do not recall any other conversations at this time.

Nutrition -

I am really trying to focus on my BBQ game. So I will get a bunch of meat and BBQ everything I need for the week. I will be making my grocery list as well as planning out my eating time line this weekend. So look for the plan in the next couple of days.

[goergen1]

Well, I sparked the BBQ at 9:00am this morning and I will not be done until almost 7:00pm. I add wood to the fire every hour.

I am constantly amazed at how much better tasting meat is cooked this way.

I am having aspirations of Competitive BBQ. Which is why it is in the diet.

Right now I am cooking 7lbs of pork and 10lbs of chicken. (these will be my meals for the week of course)

I have been practicing with turkey as well. Thanksgiving will be a turkey roasted for close to 10 hours.

Well, Since I have 40 min till I add fuel to the fire again I will start discussing my diet.

I will be eating 7 - 9 X per day. 7 if I am awake for a normal number of hours, 9 if I am up longer. Basically I will be eating every 2 hours.

My first day posting my all my meals will be tomorrow. I will not list a specific plan of what I will eat as following exactly that is pretty much impossible. We will get a feel for things after the first couple of days.

Here are some basic guidelines:


protein will be in every meal
eating every 2 hours will happen. Unless it is around workout time, which will make things a little different.
I will be focusing on pre and post workout meals, breakfast, and bedtime meals, since they are my weakest link.


One day per week. BBQ day will be a designated recovery day. It will involve cooking my food for the following week and eating every hour as opposed to every 2 hours. Like a grazing day.

That is all for now. :)

Quote of the Day -

"Going to war without France is like going deer hunting without an accordion. All you do is leave behind a lot of noisy baggage."

[goergen1]

OK. Throwing day was today because of the holiday weekend. It was a long and hard workout.

We started with Dynamic Flex and a BW fitness circuit. I think the circuit is something that might get done just about every training day from now on.

Then we headed ot the field for some throwing.

1. Stone Throw - This was the first real time I have thrown the stone. Up-till now I have been using the Shot-Put.

This was a long time of throwing. Lots of reps and lots of instruction. I was using a 21ish lb stone. I should be able to get it to go 30 feet soon.

Technique came a long way. Today marked the first day that I felt a groove with any type of shot-put throw.

2. Heavy Weight for Distance - This is an event that I like a lot better. I have become more able to get the weight moving faster as well as getting it to go farther. I am throwing low 20's with this. 23 or 24 feet or so.

My short term goal for this is 30 feet.

Then we went back to the gym.

1. Reverse Hypers - 3 sets 10 reps

2. Log Curls - 3 sets 10 reps

3. Log Triceps - 3 sets 10 reps

4. External Rotations - 3 sets 10 reps

Lots of calf and hamstring stretching. (I really feel a lot better when I make sure stretching gets done at the end.)

PWO - 1 scoop attack, 1 scoop muscle milk, 1 scoop protein, 4 scoops Kool-aid, 1 scoop glutamine.

Gym Conversation -

1. Cheat curls. This is a great exercise There are a lot of instances where this is a better choice than cleans are. People do not give the cheat curl the credit it deserves.

2. You can have a training partner without having to do the same workout. There are a lot of people who think training partners should be doing the same thing, but, everyone is different. A true training partner will understand the different training needs of the other.

[goergen1]

Well. I suppose a Holiday was not a good day to start a nutrition journal. I will post everything I had anyhow.

Breakfast - I opened up with a grapefruit. abut 30 min after that I had a cup of oatmeal with a scoop of muscle milk, a scoop of protein, and a scoop of glutamine.

Workout - I drank 24 oz. of kool-aid during the workout today.

Post Workout - 1 scoop attack, 1 scoop muscle milk, 1 scoop protein, 4 scoops Kool-aid, 1 scoop glutamine.

Lunch - welcome to MOE's. I had a steak fajita and some Mr. Pibb. It was pretty dang good.

Dinner - Only 3 hours after lunch. Macaroni Grill. Fried Mozzarella. Chicken Parmesan. That was also good.

I am about to have my before bed snack. It will be a shake and my vitamins.

I only got 6 meals today. Once I am on my schedule better I will get my 7-9 meals. I did drink about a gallon and a half of water today. So that was good.

Thoughts -

1. I will have more fun with my BBQ than I will with eating out.

2. Need to take vitamins in the morning and at night.

[JoshOrtegon]

monday- (Labor Day)
AM-
Circuit-
KB swings, cleans, snatches (3 sets)
Circuit-
Guard Attacks, cleans, bkwd lunges, windmills (3 sets)
Light physioball core


PM-
Circuit-(5 times)
2 min boxing, 2 min kickboxing, 2 grappling, 2 minutes jump rope, 2 minutes burpees....

notes: due to my lack of boxing and k-boxing, i got kicked in the arm (hurts), punches in the stomach (hurts a lot) and kicked in the shin (hurts a lot more lot!)...

i may start posting my workouts...so far i am having 1 day of each of the following: traditional upper body, KB day, Oly-Lifting day (with Squats), and a strongman day (with the crazy Goergenesque...so Goergenesque)...plus LOTS of cardio and Jitsu 2-3 times per week.

I figure at this pace, i will get hurt soon and be able to post my rehab workouts by thanksgiving!!!

[goergen1]

Josh man, you are a crazy getting kicked in the arm, punched in the stomach, kicked in the shin master of violence. and Yea. Strongman day is fun.

i may start posting my workouts...

Good. Just make sure you do it in your own thread with you own cool workout name!!:D :eek: :cool:

On to the training.

The ultra cool 50kg squat jump was at 96% of my best. So maxing / heavy type day.

I warmed up with dynamic flex.

Then I followed it up with the general strength circuit for 10 reps each.

push up
v-up
clap push up
burpees with jump
mountain climbers
leg toss (partner)
leg scissors each way

This really went well. I was ready to train hard after that and it got me breathing pretty good.

1. Parallel Buffalo Bar Box Squat - I worked up to a single at 575lbs. I was going to go 600. But the lack of a belt and the presence of good advice from a training partner (Bert) made me think better of it. Hindsight, this was a smart move. It was a 60lb jump from the last time I did this exercise.

2. Buffalo Bar Step-Ups - I did 4 sets of 5 reps on each leg. I worked up to 155.

3. DB Bent Over Rows - 3 sets 6 reps. 110lbs.

4. Cheat Curls - Yea. After all the talk about them yesterday I had to get them done. I did 4 sets of 5 reps at 155. not bad for the first time. I really got a good appreciation for this exercise today. It may be one of the most under-rated exercises out there.

5. External Rotations - 3 sets 10 reps. 15lbs

6. DB Overhead Triceps Extensions - 3 sets 10 reps. 45lbs.

This was a pretty good day. I felt strong for the entire workout and was also there mentally. Which is good.

PWO - 1 scoop attack, 1 scoop glutamine, 1 scoop muscle milk, 1 scoop protein, 4 scoops kool-aid.

Gym Conversation -

1. Leave a little something in the tank. Sometimes (actually a lot of the time) it is better to leave the "big lift" out there. It is not always necessary to be done. If you fail, it changes the mood for the rest of the workout.

Failing on lifts frequently is also a good way to over train more and get more frequent injuries.

The lift always goes up the next time you come to it anyway.

Thought of the day -

The coolest thing about training for a sport, or training in general is the people you meet, the conversations you have. Camaraderie is the word I am looking for. A group of people who are like minded and fun to be around. That is really what makes training cool.

I see a lot of people who are all excited to get some stuff and start working out at home. But I think that they are missing out on the best part. Going to the gym and hanging out with cool people. Going to contests and hanging out with cool people. This is what training, competing, and working out are all about.

Quote of the day -

"I hate it when I do stuff that makes me feel like I am not in good enough shape, which is all the time."

[goergen1]

This is the workout from Sept. 5.

Throwing.

I started with the stone and the heavyweight since these are going to be used for trimming the field it is a good idea. After that we did the lightweight.

We did these in a more game like fashion. 2 warm-up throws, and 3 main throws. I matched my PR's on the first throw for the stone, heavyweight, and lightweight. Which is good.

Being under pressure for one more throw was new and I learned a little about what my intensity should be.

Then we did the Weight Over Bar. This went pretty good. I hit 10 and 11 feet with room to spare. I was very close to 12 feet. Soon it will happen.

The last thing we did was the sheaf. It is a 20lb one. I got 18, 20, and 21??? I can't remember about the 21. I know I missed 22 feet.

Then we went back to the gym.

1. Reverse Hyp - 2 sets 10 reps

2. Back Attack - 2 sets 10 reps

3. BW Ring Rows - 3 sets 10 reps

After that We started going over some KB work to help me learn tempo with the implements a little better. I will be using these drills in my warm-ups from now on. I think that they will be very helpful.

After that I stretched my hamstrings and had my PWO drinks.

PWO - The Usual

Gym Conversation -

1. Lots of rules. I would have fouled a lot today because I stepped out of the trig wrong a lot of times. There are a lot of little things like that that we discussed today and it was very helpful.

2. We discussed the upcoming contest. I have looking forward to it now. I feel more ready than I felt last week. Especially from a mental standpoint.

Thought of the day -

The mental arousal in throwing is very different than in the strength sports that I have been involved in before. There is no way to just amp up and PR. (I found out that I throw much worse when I do that) There is too much technique to do that.

This will be one of the things that I will practice over the next few months. Finding the right mental arousal level for me.

[goergen1]

The training log today must start with a story. I will name this story.

The Printer Offensive -

So I am on the phone with one of my old training partners up north who tore a pec and is going into surgery on Tuesday. I walk into the gym and I am talking to him.

Then I look up and Bert is standing there with a printer and a 2 1/2 foot wrench.

I say to my friend on the phone "dude, I think there is going to be the battering of a printer right now." He says, "did you just say what I think you just said?" I say "Yea, I'll call you back."

So I follow Bert outside where he commences bludgeoning this printer to his hearts content.

Then he looks up at me and says, "you wanna go at it?" I say, "Yea!" and take the wrench.

I take my first swing and the red ink cartridge flies up and hits me in the nose. I now have read ink on my face and am pi$$ed that this inanimate object got a swing in.

So I beat the thing for a while too.

All in all this was a good way to start the workout. Sometimes you just need an aggressive outlet. Everything was good after that.

On to training - Lower Body Pull / Upper Body Push

Dynamic Flex

General strength circuit for 10 reps each.

push up
v-up
clap push up
burpees with jump
mountain climbers
leg toss (partner)
leg scissors each way

I did my tendo, 50kg hang snatch, power test. I hit 106.25% today. Again my nervous system is spot on. So, Power day.

I am going to keep the volume pretty low until after the contest on the 15th.

1. Power Snatch - a 4 or 5 sets of 2 reps. Mid 150lbs. Focusing on speed.

2. Snatch Grip High Pull - 4 sets 2 reps. 200lbs. Focusing on speed.

3. BTN Push Pres - 4 sets 3 reps. 200lbs. Focusing on speed.

PWO - The Usual

This was a pretty good workout. I feel that my body is ready. My power production is very high right now. I think I will realize that in my throws.

Gym Conversation -

1. Mostly aggressive beatings type of conversation today.

[goergen1]

I came into the gym today all heated and angry.

Then we warmed up with dynamic flex and I felt better.

Today was a throwing day.

1. Stone Throw - 5 throw contest style. (though the intensity was lower today) I think that throwing is easier when done in a not all jacked up state.

We talked about how beginners have to relax a little more. As you get better and better you can tap into the intense emotional outlet a little more.

2. Heavy Weight for Distance - Lotsa reps here. I started playing with the two turn. Did some one turns. I fel that I am learning more and more how to use my legs in this event. Which is a good thing because I have huge ability in my legs, if I only get things to the point where I am using them well. :D

Then we went back to the gym.

I did some back attack and reverse hypers. A few sets of each.

Hamstring stretch, and a bunch of different pole type stretches. These were cool. Very useful from a throwing standpoint.

And since I am extremely hot, if I ever decide to become a male stripper, I will have better flexibility with a pole of some sort. :eek:

PWO - The Usual

Gym Conversation -

1. We talked about doing the reverse hyper with different styles. Using only hips, losts of back motion, swinging it, no swing, single leg. There is a lot of variation on this one piece of equipment.

Thoughts -

This getting really good at throwing thing is going to take some time. I am going to have to commit a couple of years to it to get respectable.

Luckily it is really fun and I enjoy training with Bert. That makes the road traveled better than the destination!! :cool:

[goergen1]

Workout for Sept. 9, 07.

Yesterday was a pretty short, finalizing details type day.

Warm-Up - Dynamic Flex and half of the Plank Circuit.

1. Overhead Shot Heave.

2. Stone Throw - This is feeling a lot better. I got a good feel for taping the wrist and everything seems to be getting better.

3. Heavy Weight for Distance - Again. I am getting the legs more involved. Everything seems to be coming together.

4. Caber - Haven't done this in a couple of months. It went well. I got a few good picks. I feel pretty confident about this one anyhow.

5. Sheaf - This went really good as well.

I am more ready for this game than I thought I was only a week ago. The throws all went well. We only did a couple of reps each. I beat or hit PR's within a couple throws. Which is good.

Went back to gym.

1. High Pull - Couple sets of 2 at 135lbs

1. Squat - A few sets of 2 at 135lbs

3. Alt DB Press - A couple sets of some with 50lbs.

The lifting was more to just get the blood flowing and feel some more movement. There will be no hard lifting again until after the game.

Gym Conversation -

1. Actually. We are starting to get some of the gym conversation on video. (http://www.sorinexforums.com/community/showthread.php?t=105)

After the workout we each had 2 porterhouse steaks. A bunch of bread dipped in Italian like dip. It was pretty good. :D

We watched "The Heavies." It is a really cool Highland Games video from 1981.

[goergen1]

This is the last training day before competition on Sat.

Dynamic flex warm-up.

1. Overhead Shot Heave - just a few reps.

2. Stone - Made a break through with the technique. (Thanks Bert) Hit a PR. Just a few throws.

3. Heavy Weight for Distance - couple throws.

4. Light Weight for Distance - Couple throws. This feels like I am making some progress as well.

5. Heavy Hammer - this was just the 3rd time or s that I have thrown this. Still. I feel I will do ok.

6. Weight Over Bar - I just did a couple of reps. I was practicing using my belt. It felt pretty good. I will use it in competition.

We went back to the gym where I -

1. Reverse Hyp - couple sets single leg. Couple sets double leg.

Then I spent about 20 min doing band assisted stretches for everything in my legs.

I ended the workout with the ninja whipper pole stretch deal and some javelin pole stretches.

PWO - The Usual

All and all I feel like I have made good progress over the past couple months. I went from. "Ok, I will try throwing some stuff." to, "Get me a friggin' kilt and lets chuck some stuff!!"

I am having a lot of fun. I think this is something I will make a lot of progress in over the next year or so. I think I will end up doing pretty well.

Gym Conversation -

All throwing stuff today. Nothing groundbreaking.

[goergen1]

Saturday Sept. 15th was mt first games in Charleston, SC. I have to say that it was a lot of fun. I think I will just go from event to event.

1. Stone Throw - Having practiced the stone a bit I did ok. I had a best throw of 29' and some change.

2. Heavy Weight for Distance - I was hoping to do better here. I threw 23 feet and some change.

At this point there was a cut. I think there were 16 or 18 guys who entered the competition. They cut the field down to 10 after the first 2 events. The top 10 people being able to compete in the rest of the games. I was 6th at this point.

3. Sheaf - Everyone seemed to think that it was heavy. Close to 22lbs. I don't know. Felt like the 20 we usually use to me. I got it over the 20 foot and the 22 foot. I fouled out on the 24 foot. Mainly because I had aiming problems on the first attempt. After that I just had technique problems. (Kept turning looking up at the bar. This did not help my throw) More practice for next time.

4. Weight over bar - Here I had some issues. I made it over the 10 foot with no problem and was told that it went at least 11.5. Once the bar moved up to 11 feet I hit it on the way up every time and fouled out. I know I was good for 11 feet. I will have to work on taking another step away from the bar and a couple of other things.

5. 22lb Hammer - I had problems here as well. I fouled the first 2 attempts. The third I went a little light so I would not foul out and got 45 feet. I will have to train the hammer more. Which has been lacking.

6. Light weight for distance - This event went very well. I threw a personal best of 45 feet. Everything seemed to click good for me here.

7. Caber - The caber was flippable. I did not flip it though. We are going to have to get a caber to practice with. Only doing it once every few months might not be the route to go.

I placed 8th over all. I am very happy with my day. I learned a lot. It was a lot of fun and the other competitors were awesome and very helpful.

I would like to thank Bert for all of his help and being super cool as well. :D

I am in this sport for a while, so look out everyone.

I....... Have........ A........ Plan. :D :cool: :) :D :cool:

[Bert Sorin]

Goergen did awesome at his first games. For less than 2 months training throwing (anything ever) and placing in the top half at Charleston is no small feat. We will work on a few small things, get some volume of throwing in over the next few months, and we will have another "Sorinex School of throwing Far" graduate. You Southeastern Am's better watch out!!!!! :D

Goergen is on the war path....

Bert

[goergen1]

HA. Thanks Bert. :D :cool:

I am a very fast recovery guy. So I just jumped back into training after the games on Saturday.

Lower Body Push / Upper Body Pull

I have made some adjustments to my warm-up routine after the last games. I still started with the Dynamic Flex and the body weight circuit.

After that I did hammer winders with a kettle bell and rope. I am going to do this on every lifting day during warm-up so I can get used to winding and using my legs.

I also added a 2 hand pendulum swing with kettle bells. I am doing this to better get used to the rhythm of swinging weights.

Not I get to the 50kg squat test. I tested out at 99.7% of my best, so it is a power day.

1. Vertamax - 3 sets 6 reps vertical jump. 3 sets 6 reps of alternating leg jump.

2. Single Leg Step-Up Jump - I used just body weight here. 3 sets 6 reps on each side. Working on being more explosive.

3. Rope Pull-Up Jumps - 3 sets 5 reps

4. Alternating Speed Rows - 3 or 4 sets of 10 reps. Some with no rotation about the waist. Some with a lot of rotation about the waist. 210lbs - 275lbs.

5. Cheat Curls - I did 4 sets of 5 reps with 135. I kept it a little light. I am going to be adding these in on my upper body pull power days.

PWO - The Usual

This was a pretty good day. I am really starting to like the power days. mostly because I am getting powerful enough that I feel all hoppy and stuff. :D

Gym Conversation -

1. Caber Hunting. We are going to have to hunt down 4 or 5 good cabers for some practice.

2. Using the circuits at the beginning of the workout to increase my work capacity.

3. Using the Kettle Bells a lot more for strength training, power training, and GPP. I really need the swinging weight feel.

[goergen1]

Today is a throwing day. A little more than that because of my increase in warm-up activities.

I started with the dynamic flex.

Followed that with a medicine ball circuit - 10 reps each exercise.

woodchoppers
round the worlds
chest pass
overhead pass
side pass
Russian twists
squat throws
sit-ups
backward heave
underhand toss


This circuit will get you breathing.

Then I did 4 sets of 2 hand KB pendulum swings.

Off to the field.

I worked on the hammer today. Lots of winders, lots of throws. I have a little better feel for using my legs and body more now. Got it going about 10 feet farther than in the contest. I need to work on consistently performing better so that when contest time comes, I am better prepared.

Back to the gym.

2 sets 10 reps each -

reverse hyp
back attack
external rotations
reverse flys


PWO - The Usual

This was a challenging workout. Mostly because things are harder when you are by yourself. (I was only by myself for the throwing) I still got done what needed to get done. It's just not the same.

Gym Conversation -

1. Sushi. Lots of us like it. I personally do not like the yellow tail stuff. Too fishy for me.

2. Talked about what kettle bell exercises to add to what weight training days. I think we have a good start. I definitely see that there will be a lot of benefit from using the KB.

[goergen1]

This is the workout for 9/20/07

I was agitated last night. Warm-up was Dynamic flex. Then I moved on to the 50kg hang snatch test.

The test was good. Over the 9 reps I averaged 101.89% of my best. So I am powerful today. I even got over 1000 watts of power. It was very exciting. I even two fist punched one of the guys in the chest. (yea, Goat Chain)

My goal is to have over 1000 watts on all of the test lifts.

1. Snatch - 6 or 8 sets of 3 with 161lbs.

2. Snatch Grip High Pull - Pulled to 16 on the indicator. I did 6 or 8 sets of 3. with 231lbs. This felt pretty good. I felt pretty explosive all day.

3. Bench Press Starting the Bar at me Chest - I worked up to 365.
3.5. Pull-Ups - I super set these with the bench. Lots of sets between 5 and 7 reps.

4. Kettle Bell Circuit - 3 sets 10 reps for each exercise

Alternating Hand Swings
High Pulls
Single Arm Sit-Up Press
Single Arm Clean and Press


The KB are tough. I used 44lbs the whole time. Worked through the circuit, took a short rest the did it again type of thing. This will really help me get in better shape.

PWO - The Usual

Gym Conversation -

1. Wearing knee sleeves, elbow sleeves, wraps. I use as much stuff as I can during training. I have the knee and elbow sleeves, a Tommy Kono waist band, and a belt. I am not opposed to taping the wrists as well.

We were talking about how using supportive gear helps to save your body over time. Allowing you to train much longer in life without nagging injuries.

2. It is the next morning so I forget some of the conversation.

[goergen1]

Today was athletic day. I am in Atlanta with a friend. We are going ot 6 Flags tomorrow.

We worked out at LA Fitness. The land of chrome and fern. There was not any fern there though. Kind of disappointing really. The workout was still good though.

1. Dynamic Flex

2. Body weight circuit

3. Javorek's Snatch Complex - 3 sets 6 reps each exercise

RDL
Bent Row
High Pull
Snatch
Overhead Squats
Good Mornings
Snatch


4. Overhead Press - Sets of 5. I worked up to 165lbs

I really need to start pressing more than every third week.

5. Full Contact Twist - 4 sets 10 reps 50 lbs

6. Full Contact Alt. Shoulder Press - 4 sets 10 reps 50 lbs

PWO - Sushi

This was a pretty good workout. It was a lot of work which is good. I will re-visit my disappointment with the lack of fern in the gym.

Gym Conversation -

1. Nothing Appropriate for this forum.

[goergen1]

We went to Six Flags today. That was pretty fun. We are getting UFC 76 tonight. So it will be a pretty good weekend.

[goergen1]

I am going to start off by saying that people have a hard time describing me. I found that I have been described as a 5'4" cube, and a water tower with a weight belt.

I guess I will take these things as compliments.

Warm Up was dynamic flex and body weight circuit.

Yesterday was a lower body push day. I started with the 50kg squat jump test and got 97.7%. So it is a power day.

1. Vertimax - UUmm. Some bunch of dot type drills and rotation drills. I will get the video for this up as soon as possible since Bert and I just started making stuff up.

After about 30 or 40 minutes of this I was dripping and tired. It was a lot of stuff I needed though.

At this point I got in an impromptu jiu-jitsu fight with goat chain. It was like trying to wrestle a flopping fish, he is very wiggly. I was lucky enough to be able to push him away before he took my back for the rear naked choke.

2. KB Circuit - 3 sets 8 reps each. The alternating stuff it was 8 reps each side.

Squatting Roll Back Pull-Overs - 40lb
Reverse Lunge Leg Swing Throughs - 50lb
Alternating Regular Swings 60lb


This was tough. It took 8 or 10 minutes and everyone was breathing pretty good afterwards.

A lot of work got done today. Between Dynamic Flex, BW Circuit, and the KB Circuit there was a lot of volume there.

Adding all the vertimax stuff was good to. I am really starting to feel good about getting more powerful.

Gym Conversation -

1. I will quote josh here "Sometimes I would rather drop the kettle bell on my balls than continue with the workout."

2. Getting in better shape is good. Even though it is the least fun part of training.

[Ken McClain]

Just a quick question, Dynamic flex?

[goergen1]

Dynamic Flex is a series of movement and flexibility exercises used in the warm-up.

I use different exercises sometimes but the standards are.

Elbow to instep lunge with rotation
Lunge with rotation towards the front leg
Crossover lunge
A push-up / downward dog combination
Single leg reach
single leg reach with a squat
Knee pull-ups
Quad Stretch

Basically these are done for the length of the turf here, about 20 yards or so. The first time I did this it was like doing cardio. Now it is pretty good and I can't imagine doing a workout without doing this first.

[goergen1]

Today was an interesting day. We (Bert, Dave, and I) ended up doing like an hour and a half of sheaf.

We utilized extreme smack talk as motivation to do better.Here is how it went down.

We set the bar at a height (there were no measurements, just a height) and threw the sheaf over.

Then we raised the height and did it again an so on.

We got to a height where I made it over on the first throw, and everyone else was really bad at that height.

Basically I brought it early on and did good.

Then we raised the bar to its highest height, I was in the lead, and everyone missed the height for like 40 throws.

Bert and Dave, knowing that they should be able to throw higher than me entered into the fantasy land "We'll just keep throwing till we make it, then say we won."

And that is pretty much how it went down.

All in all it was great training and a lot of fun. The best training sessions are the ones where there is a lot of smack talk, arguing, and pr getting. Since that is how things turned out it was a successful day.

Great Training Guys. :) :D :cool:

PWO - All you can eat Chinese food buffet. Boy, that is the route to go after training.

Gym (Field, Restaurant) Conversation -

1. Being a more experienced thrower (read, not me but the others) the heavier weightlifting days can be better used at the end of the week and focused throwing and power stuff can be better used in the beginning of the week when the athlete is fresh.

2. When is an athlete strong enough to throw well without needing to get a lot stronger? It will be a little different for each person. But the big take I got from this is that I am strong enough, though I will still train to get a lot stronger as well since I am way too emotionally attached to the heavy weights.

[Bert Sorin]

Goergen, please stop lying to these people, you have never and will never beat me in the sheaf! (ok beside yesterday and in Charelston) :D

Great job, it is fun to watch you pr every day in everything. You will be very good, and the best part is that we have a blast training, that is what it is all about.

Yesterday was tons of fun. But the BIG show is Okra Strut on saturday. I am bringing my A game!!!!!!! (and margaritas) Do you have 28' in you G man???? The pipes are calling.....

Keep on keepin on,
Bert

[goergen1]

I will preface this day with the fact that it was one of the most hardcore, smack talking, workout I have been around in a while.

It is the coolest thing in the world when all the right people are training at the same time. Everything is better and each person has that much more progress simply due to environment.

I warmed it up with dynamic flex and the plank circuit. Plank circuit is pretty cool, it is basically a bunch of different movements done from the plank position.

After that I did the 50kg snatch test. I tested at 98.9@. This generally means that I would do a power day. I felt like going heavier though so I used the power shrug as my power exercise.

1. Power shrugs - some bunch of sets. 3 reps each. I worked to around 385lbs and made sure that I was hitting the pull indicator every rep.

2. Deadlift - I have not done this exercise in a while. I think about 2 weeks before the Charleston games. So it has been a month. It went pretty good. I hit a 75lb pr (since I have been training again) at 550lbs. So That felt really good.

3. Bench Press - I used Richards wavy bar. It is really awesome. The curve in the bar keeps the stress off of my wrists and elbows. It really felt good. I worked up to a double at 375lbs. (I was going for three and the third one got hard :D)

4. Jumping Pull-ups - Lots of smack talk here. we were all training together at this point and it was really fun. I did a few sets, 5 - 10 or 12 reps. I did the higher reps because I called Jason out and told him that I would do more reps than him. I had to eat my words. :rolleyes: I am sure it wil not be the last time.

5. Rotaty Rowy Ring Things - These were pretty awesome. I did a few sets of 10 reps (or so, I was not always counting)

This was a great workout, we pretty much taped the whole thing so here is a link to see it. (http://www.sorinexforums.com/community/showthread.php?p=245#post245)

PWO - The Usual

Gym Conversation -

1. I am sick of people getting all happy when they gain 5 or 10 lbs. That is crap. Cinderella can nickel and dime it, a man can gain a lot more than that. GOSH.

2. All kinds of banter. If you have not clicked on the link above to see the workout, do it now. (http://www.sorinexforums.com/community/showthread.php?p=245#post245)

[goergen1]

Todays workout was a little more low key.

Dynamic Flex.

Hammer Winders with a rope and a KB.

KB tempo swings - I am still trying to really get the feel of swinging weight.

Snatch Complex - 3 sets 6 reps each exercise.

I tested some band hamstring stuff.

PWO - The Usual

Gym Conversation -

1. Weird banter. We were in an inventive mood. We made a helmet out of something that was not supposed to be a helmet. And, other type stuff. :D

[goergen1]

Yesterday was pretty cool. The Okra Fest was going on and Bert ran a sheaf clinic. Bert, Dave, and I put our kilts on and for the occasion.

This was pretty cool we had a little rake with a pillow for the kids to throw.

After that we started competing against each other. Dave and I both set a PR. which was pretty cool.

There were a lot of people at eh festival. There were people counting one.... two...three as we were swing the sheaf. That was pretty cool as well.

Then we had some technical difficulties with the rope on the bar set-up. That quickly reserved us to being locked in to a 25 foot height.

There will have to be some "operations" done on the bar height contraption.

Yes, that was a Jumbled Caper.

All in all it was a great day and a lot of fun.

Thanks to my wife for coming and watching us. Thanks to Richard for the wicked good ribs he found and brought us. (That alone was worth showing up) :D :cool: :) ;)

[goergen1]

Yesterday was not a training day, bit I will be discussing eating food and recovery time.

I have really fast recovery time and I believe that it is because I am very focused on the amount of food and supplements I get in on a daily basis.

The weekends are important for me because I use that time to prepare almost all of my food for the rest of the week. Here is what is on the menu this coming week.

1. Baby Back Ribs - I have several full racks prepared. I used Marks sauce on half of them (thanks Richard, that stuff is awesome. :D ) and sweet baby rays on the other half. I also us a special rub that I make to put on the meat while it is on the BBQ. (which was about 6 hours yesterday)

2. Beef - I got a 4.5 lb piece of beef. It turned out pretty good and I am very happy with how lean this cut of meat was. I used the same custom rub on this one.

3. Ribeye Steak - This I just happened to have ready, along with some perfect coals that were 6 hours mature, so I threw that on as well.

Most of this was put into containers for the fast and easy heat up when I am ready to eat. (which is often)

I believe that anyone interested in recovering faster, gaining strength, or gaining power should eat higher fat pieces of meat. The higher fat content really helps the recovery process as well as keep my joints healthier. (when I used to eat very lean my joints would be sore. To me, being lean is not worth the discomfort, or the negative effect it has on training)

I like the basic sides to my meats. Potatoes, beans, and the basic vegies. I like green beans and broccoli. Mostly because these things taste good when mixed with BBQ sauce.

Breakfast is also an important meal for me and I really focus on getting good quality in the morning. Here is my typical breakfast.

1. Apple with Peanut Butter
2. Oatmeal made with milk
2.5. In the oatmeal a scoop of protein, a scoop of muscle milk, and a scoop of glutamine. I also add about a cup of berries. Whatever I feel like, blueberries, strawberries. I have been all about black berries lately.

The final step for great recovery is the pre and post workout meals. These are arguably the most important meals of the day.

For the pre-workout meal I do -

1. Peanut butter and Jelly sandwich
2. Apple
3. G-Kick (it is an NO booster)

My post-workout meal is -

1. Shake - 1 scoop muscle milk, 1 scoop protein, 1 scoop glutamine
2. Juice - I like to take a creatine drink at this point, attack, fast twitch, or cell-tech are my three favorites. I will add kool-aid if it is a drink with no sugar.

After that I eat when I get home. It will be whatever I prepared over the weekend. Or my wife and I will go out or make something ourselves.

That is the basics of my nutrition. My goal is always to recover faster and be the best prepared as possible for the next training session.

Train Hard + Eat Right = Recovery and great success. :D :cool: :) ;)

[goergen1]

This was an lower body push / upper body pull day.

I started with the Dynamic Flex and the Body weight circuit.

KB Hammer Winders - A bunch of sets with 20lbs

50 kg squat test = 95.8% = max / heavy day

1. Box Squat off of the Lowest Box Setting - I worked up to a single at 535lbs. That was good. This is a friggin' low box and it was a 35 lb PR since the last time I did it. So that was good to.

2. Step-Ups - Idid these knee up, heel up, toe up style. 4 sets 5 reps up to 165lbs

3. Pull-Ups - 4 sets 5 reps. Different grips

4. Grip Pull-Downs - I used the climber handles and did 5 reps on each part of the handle. so it was 5 reps X 5 parts = 25 reps per set. This was amazing. You would think that you would feel your grip[ a lot (I did) but what I really noticed was my middle back and lats being used. The range of motion is a lot different than the regulat pull-down. I used 110lbs and did 3 sets.

5. Reverse Flys - 3 sets 10 reps

PWO - The usual

This was a really good workout. I am very happy with the pr's in the heavy lift lately. Especially since I do not do the heavy stuff nearly as often as I used to.

Gym Conversation -

1. Oddly enough a couple f us believe that the squat is way over-utilized with young athletes. The idea is that they should do a lot more single leg work ti increase more than just strength. If the program is set up properly the squat will go up even though it is not done as often.

2. I watched some of The Art of War fighting championships. They have a lot of pretty good fighters.

[goergen1]

Today was the day after a heavy day. I usually like to train every day. Maybe one day per week off. I respond very well to frequent training.

This was a lighter day.

1. Dynamic Flex

2. Med Ball Circuit

3. Weight Spin with KB - I did a lot of these.

4. KB Tempo Swings - a bunch of swings.

5. Reverse Hype - A few sets

6. GHR - Actually a bunch of these since we were talking about doing the exercise with the settings different and what the change in training was. Pretty cool.

PWO -The Usual

This was a pretty good workout. I really like doing "work for the sake of doing work." I think there is huge value in this.

Gym Conversation -

1. As mentioned above. A plethora of way to do the GHR.

[goergen1]

I entered the gym today under heavy influence of the song "Snap your Fingers, Break Your Back" By Prong. It was the harder than hardcore remix. I really had to do some looking for this song. It was remixed by a DJ in Europe called Atom. (or something) I ended up having to order the CD from some guy in London. It is the most hardcore song ever made.

Do I did a short Dynamic Flex.

I Tendo tested my 50kg hang snatch. It went great. I logged 1000 watts or more of power one one lift of each of my three testing sets. Which is the best I have ever done. My test took me to 106% of my previous best. It is a power day.

I was Jacked, I felt like getting some work done. We were talking about a progression like this at the Chinese food restaurant the other day. It seemed like a lot of work at the time. But when that is what you are looking for.....

1. Snatch - I kept the weight under 200lbs. I did sets of three till it felt good. 4 or 5 sets I suppose.

2. Snatch High Pull - I then set the high pull indicator at 17 and started pulling. I did sets of three and increased the weight every set till I could no longer hit the high pull indicator. I worked up to 300lbs or so. 5 sets or so.

3. Snatch Grip Power Shrugs - I set the high pull indicator at 10. Did sets of 3 till I could not hit the indicator anymore. I worked up to close to 400lbs. 4 or 5 sets.

4. Deadlift - 3 sets 5 reps with the last weight I used for the power shrug. This was a lot of pulling and I was really feeling it at this point.

5. Log Power Jerks - Sets of 3. I worked up to a couple of sets at 236. 5 sets in total.

6. Bench Press - I used the wavy bar. It is the best bar I have used. I did sets of 5 up to 355. I owned those reps and felt really good about it. 7 sets total.

6. Single Arm KB Press - Sets of 5. I worked up to a 70lb KB. 4 sets total.

7. Ring Rows - I used these to stretch out my upper back and balance things out after all the pressing. 3 sets 10 reps.

I just felt blazin' Hardcore today. One of the best and most fun workouts I have had.

PWO - The Usual

Gym Conversation -

1. Yea, Snap your fingers, break your back. Harder than hardcore remix. Best hardcore song ever.

2. There was a kid there doing a cool series of exercises. He cleaned the weight, then did a front squat, then did some reverse lunges with the weight racked in the front squat position. That was pretty cool.

He also did a pretty cool exercise with the rings that looked really hard.

[goergen1]

Once again things were a little more low key today as opposed to yesterday.

I leafed through the new Powerlifting USA and then started the workout. I did work on all my weakest links today.

I did 3 sets of 10 reps of everything. I used whatever weight I felt like. Nothing crazy heavy.

Reverse Hyp.
GHR
Back Ext.
Alt. DB Curl
Hammer Skulls
Land Mine Rotations with Grappling Handle
Sit-Ups


This was pretty good. Just the type of workout I needed today.

PWO - The Usual

Gym Conversation -

1. I am glad I lift more than most of the girls in PLUSA.

2. An interesting conversation about the old communist Russia. They used to take prisoners and have then hop off of a 9 meter box. They would record what would happen. You know, this guy broke a leg, this guy blew a knee. They would decrease the height of the box till people were not getting hurt all the time and start their "real" research there. (the research that mattered as it pertained to their athletes.

I thought that was an interesting story.

Quote of the day -

"Somewhere in Russia there is a 14 year old girl warming up with your max."

[McDaniel031151]

G~ I am glad you told us about yourself. Don't kick my ass or anything, but for some reason, just from your picture,I thought you were just a fitness enthusiast that was good at the computer and writing. Your picture brings up images of the uni-bomber. LOL I will read your posting more closely now instead of skimming the titles quickly. You are very lucky to be training at the compound. I can hardly imagine how great it is to be able to train there all the time. I can buy their equipment here and there, but will never have the environment. Thanks for all your time you put into this site. I enjoy visiting it and hope to do so more often. I hope to meet you at the compound sometime. D~ in VA.

[goergen1]

Thank you for the kind words. I have adjusted my picture to give a more clear representation of myself. :D I hope that helps. :cool: Thanks for thinking I am good at the computer and writing. My wife just thinks I am crazy. :eek: :rolleyes:

Yea, I am very fortunate to be training at "The Compound" ........ Actually that just gave me a very good idea. We will see how this idea pans out over the next month. If it works I will give you the credit for sparking creative juices.

I hope to meet you at the compound sometime.

That would be the awesome.

[McDaniel031151]

You still look crazy...but in a different way!:eek: Can't wait to hear your idea.:D

D~

[Bert Sorin]

"just from your picture,I thought you were just a fitness enthusiast that was good at the computer and writing"

:D :D :D :) :D :) :D lol! lol! lol! ha ha ha ha ha ha ha

That is great Dwayne.

Question- Goergen is more like:

a. Cosmo Kramer
b. Sausage King of Chicago
c. Paul Anderson
d. Captain Caveman
e. all of the above

Answer is e - all of the above

We would love to have you back the the compound any time.

[goergen1]

OK It has been a bit since the last entry. I will go with Friday first.

Rolfing. That is what I did. It is like massage, but with postural assessment before every session, movement is used, yoga poses combined with deep tissue massage. You never really know what you are going to get.

Rolfing is everything I wanted a regular massage to be, but it could not do. It makes my joints feel great and I feel that it assists recovery quite a bit. (though there have been times that I have been sore from the rolfing)

On to today.

Easier day. I will explain this at the end.

1. Dynamic Flex

2. Body Weight Circuit

3. Squats w/ Bands - nothing heavy just going through the motions.

4. Band Assisted Stretching - Whole body, shoulders, legs, you name it.

I feel pretty good after that.

Why did I not do my normal workout today????

I talked to Bert. I am in the process of getting a hold of Cyborg. My goal is to get the three of us training together on a regular basis. I have already come up with a name -

"THE TRILOGY of TERROR!!!"

Pretty cool :cool: :cool: :cool:

I find that having the proper people training with you is one of the most important things. It is more beneficial for all parties involved. So I am excited to pull off the bringing together of -

"THE TRILOGY of TERROR!!!"

That is all for now.

[McDaniel031151]

Thanks Bert! I hope to make it down sometime in November or December for a visit. Maybe I will get to meet Goergen. Hope he doesn't have his chain saw! Love the website! Seems like it is really taking off. See ya, D~

[goergen1]

This is the workout for Oct 9.

Did the workout with Bert today. It turned out to be a pretty good workout.

Dynamic Flex.

Med Ball Circuit - This started off as some general movement and evolved into some great throwing drills. I will be adding many of these throwing drills into my training.

1. Squat - Just regular squats. Worked up to 500 for 4 singles. Huh, regular squats. This was the first time I have gone heavier without a box in 5 years or more. I will expand upon that in the "Gym Conversations" below.

2. Step-Ups - Did these holding a 60lb ball.
Superset With
3. Side Squats - Using the bar. We used it as more of a ROM exercise.

This was a pretty good superset. I was surprised about how much upper back was used in while holding the ball.

4. Log Row - Couple sets of 10.
Super-Set w/
5. Caber Like Pulls With the 60lb Ball - couple sets as well.

This was pretty cool as well. The pulls were pretty neat. I think we will have more and more uses for the heavy med ball stuff as training continues.

6. Lat Pull - Used climbers handles. Did sets of 15. 5 reps on 3 different grips for each set.

This is a great back exercise. The ROM is a lot bigger and I really feel a lot more lats and middle back with it.

This was the type of workout I needed. Training with someone who is good and motivated is a lot better than training by myself.

PWO - The Usual

Gym Conversation -

1. We talked about the difference between box squats and regular squats. Bert has historically been a regular squatter and I have historically been a box squatter. I believe the box squat is a safer exercise because it takes a lot of the stress off of the knee, and puts it in the much stronger hips. I have never acquired little aches and pains with the box squat. I have with the regular squat.

It was pointed out to me that the greater use of the quads in the regular squat is important and makes for more well rounded leg strength since one is not relying so heavily on the hip. I think this strength might be able to be made up using other exercises.

Then the question of which should be used for sports. Was the box squat or the regular squat more effective? That brought about the next question of. Are either close enough to any sporting skill to really make a difference? I am not sure if we got to an answer on this one. I am going to do a little experiment (don't know how yet) to try to find a more clear answer to these questions.

2. We talked about goals as well. The question was do I focus on the highland games, or do I focus on getting tons of stronger. I have decided to commit to focusing on highland games. I think they are fun and it opens a broader spectrum of training that I have not taken advantage of in the past.

This brings about the immediate and pressing need to start throwing and drilling more.

Which led into -

3. Once I commit to something the question then becomes, how can I train it all the time without burning out? The specific question became, what needs to happen if there is a need to throw 5 - 6 days per week. I need to get reps in, since I am a couple of months into a skill that a lot of guys are 10+ years into. I need to focus on the volume of throwing in order to make the improvement that is necessary.

I will be planning how to get this done over the next few weeks.

Until next time -

"Life Is Tough!! Life Is Tougher When You're Stupid!"
-John Wayne
(thanks Josh)

[DavinportESQ]

Goergen,

I think you are in a very similar position as me. I do not have the freaklike numbers that you have, but our final product is the same. What I am saying is that neither of us are able to put our body in a postion to do something with it. The ole cybernetic cannon is a master of efficiency, and getting the most out of his little chicken leggies.

Sometimes I feel that this is a product of over thinking technique. I had this recent conversation with Mickey the other day. I am not a technical person, I have never been a master technician. But I am strong, Fast, explosive, and athletic. These all form a dangerous combo. What my goal is to put myself in aposition to use these tools. Many times at practice i get Tunnel vision, I get locked in on one thing, i try to make things too scientific and technical. I just need to tell myself to "make it go". While obviously there is a time and a place for everything. I have never been a big static driller, I find I get the most "feel" for things doing them out of the full movement. I am not one who does a lot of shadow drills. On the otherhand maybe this is why im not throwing 65 feet right now. I feel my best way to do things is go into practice with a really clean mind, and have a goal of what I want to accomplish today. A mental image of myself throwing. I get this by watching some Film of greats before practice, and then the light bulb goes on and your like "thats how ya do it" I find that this is what works for me, but this is what training is all about finding what works for you.

With the Utmost Respect

DZ

[goergen1]

The funniest part is that you squeezed in a dig about the cybernetic cannons legs. :D

Throwing day today. This is starting a very regular throwing trend.

Dynamic flex

Single leg stuff. Evilese was talking about the importance of single leg strength.So we sis some stuff on a BOSU. Standing single led on the BOSU had me shaking like a crazy person. The adaptation is pretty fast though and by the end I was doing partial single leg squats on it.

Pretty cool. I think I will have much more control over my body doing stuff like that.

On to the throwing.

I threw the light and heavy weight for distance today. I practiced doing 2 turns instead of one. I did a lot of throws. Got blisters on my hand. Even wearing a glove, if that tells how many throws I did.

It ended up being very, very, good for me though. I had some trouble on the second turn with the heavy weight. I pulled it together to finish that one with 3 decent mid 20's throws.

The light weight went even better. I ended up getting over 46 feet. Which is good for me.

I think these throws will come along well. I am leaving a lot of gas in the tank because I do not have the best control. I believe with some practice, I will be able to speed my spin up a lot and really start hitting some decent throws.

PWO - The Usual

Gym Conversation

1. The importance of single leg strength. We were not just talking about lunges and step-ups, but really hard single leg strength. It increases overall control of the body as well as stability.

Single leg strength is something I nave neglected in the past. Now that I am making a move to a more athletic sport it is something I need to take more seriously.

2. Oatmeal, milk, protein, and peanut butter is one of the best, and easy, meals to have.


Interesting Thing I learned.

If you eat Brach's candy corn mixed with peanuts it tastes just like the peanutty filling of a Snickers bar.

[goergen1]

It seems like just yesterday I was writing about how I was trying to figure out what needed to happen in order for me to be in good enough condition to throw 5 or 6 days per week.

Of course, the universe knows what it is doing and I happen upon the answer a very short time after the question is asked.

Enter the workout with Cyborg. I can say that today was an adventure.

I only have one aggravating 1/2 inch red blister on my index finger left from throwing yesterday. My solution to this was pre-wrap and duct tape. It worked perfect and I had no problems the entire workout.

Short Dynamic Flex

1. KB 2 Hand Clean and Press - This was done with a smooth transition from the swing into the press. I am not saying that I was smooth, I am saying that was the goal. 3 or 4 sets of some bunch of reps. 60lb KB

2. KB 2 Hand Clean and Press - this time the goal was to keep the KB fat end up and adding a second press to work on stabilization and grip. I tried with the 60's. No Dice. I tried with the 45's. No Dice. I did a couple of sets with the 30's to get things flowing. Then did 4 sets with the 35's after that.

Cyborg worked up to using the 88lb KB

3. High Pull Off Blocks - Sets of 5 at 225lbs
Super-Set
4. Bench Press - sets of 5 at 315lbs

Both of these were done for 4 or 5 sets. The last set of bench was one rep with 365lbs.

5. Behind the Neck Push Press - sets of 10 at 185lbs
Super-Set
6. RDL - sets of 10 at 225lbs

These were done for 3 or 4 sets. I forget which.

7. 100lb Ball Clean and Press with Throw - These were done the length of the gym and the throw was up not forward so there are about 15 lifts per set. I did 2 sets.

This is a hard exercise. It is one of those exercises that you do not feel it in any particular area, and you start wondering if your soul can feel pain and fatigue since that is the only possible explanation for the way you feel.

8. Walking Lunges - 100 yards. No Stopping. That is a lot of lunges.

PWO - The Usual

This was an interesting workout. Cyborg just won a Strongman over the weekend and was doing a lighter workout. I, of course, struggled to keep up. This is a very humbling experience. Which is a good thing since that is the only thing that keeps you grounded and striving to get better.

I walked around until Cyborg left. Then I flopped out on the turf and waited the 15 or 20 minutes for my vision to return to normal. I did think about things.......

This is exactly what I am looking for. I needed to get more intense with my workouts and increase my ability to do work. I also needed something that will push me to be in better shape and recover from throwing more often. This is it.

I will also start throwing on a daily basis.

In the beginning this will be very hard, I will be tired and sore, after a month or so I will have all aspects of training hitting on a whole new level. That is the plan.

I also thought about how fortunate I am to be surrounded by people who are better than I am at different things. I can learn from different people who are better than me at every aspect of training. I like to think that I bring some knowledge to the table as well. In a situation like this there is only one possible end.......

Everyone gets better.

Gym Conversation -

1. The Jackhammer - the greatest dance move of all time.

Sleeping well tonight -

"G"

[goergen1]

Throwing day today.

Dynamic Flex

Foam Roller

Single leg stuff on the bosu.

Then I went out to the field.

I threw the 21lb stone a lot of times. Basically till my shoulder was too tired to hold it on my neck. I am terrible at this event. I need a lot of work here. It is the one event where I have a hard time feeling how I am going to make progress.

I then moved onto the light hammer. I need to practice the hammer more, and am confident I will be good at it. My first 5 throws were progressively better. I hit 71+ on the 5th throw. I am feeling my middle more and not just arms during this. I need to learn to use me legs as well. I can feel the good turns. I just need to get a hold of the release better.

The the hammer broke. I went inside.

1. Reverse Hyp - 2 sets 10 reps. Just for some recovery.

2. Side Band Rotations - 2 sets 10 reps each side. Again to get the blood flowing and for recovery.

PWO - the usual

Gym Conversation -

1. I walked in and told Bert I broke the hammer.

2. Not much else. Since most of the night was spent on my own.

[goergen1]

Today was a much better day. I am in better shape and was more prepared for the workout.

I pre-wrapped and Duct taped my blister finger again. That is WAY better than athletic tape.

1. Dynamic Flex

2. BOSU Work - Single leg RDL's and SL Squats. A few sets of each.

3. Hanging Knee Raise - 3 sets 10 reps or so.
super-set
4. Banded Grippy Thing - 3 sets of some reps.

5. Front Squats - 3 sets 5 reps or so. Just to get the blood flowing. 135 - 185 lbs.

6. Band Rotations - 3 sets 10 reps each side. Green Band.

7. Box Jumps - 3 sets 6 reps. Did this holding the 60lb ball for the first 2 sets and the 100lb ball for the last set. A 23" box was used.

8. DB Clean n' Press - I used the n' because it was all one motion. No stopping at the shoulder. 3 sets of 8 reps. 60lbs for the first 2 sets. 70lbs for the last set.

9. Lying Triceps Pull-Over Extension and Press - 2 sets 10 reps. 135lbs. 10 reps of extensions + 10 reps of presses.

10. Farmers Walk - 3 sets. the first 2 were 50 feet down and back. (100feet total) The last set was down and back 2X. (about 200feet) It was about 240lbs in each hand.
Super-Set
11. Stone Poppers - 3 sets 5 reps. 225lb stone.

12. Sled Drag - Some sets of...... really far down the back ally. 150lbs. Here we did, forward drag, backward drag, rows, reverse flys, external rotations, pull throughs, and overhead presses.

PWO - The Usual + Electrolites. (I have ordered the EL. I really think they are a good idea)

This workout went much better than the last one. I feel some of the old strength coming back. Which is good. We also found a little weak area when it comes to the Weight Over Bar. Which s good.

Gym Conversation -

1. We talked a little about adding Kettle Bells to some BOSU work.

2. Recovery meals, recovery work, how important that type of stuff really is.

[goergen1]

This was a drilling and recovery day.

1. Dynamic Flex

2. BOSU - 3 sets leg swings. 3 sets SL RDL, 3 sets SL Squat, 3 sets Kettle Bell swings each hand.

3. Spinning Drills w/ KB - a bunch

4. KB Tempo Deals - These will now be called whooshes. Since that is what I say during the exercise. You know, to get with the flow of the weight.

5. Med Ball Throwing Drills - a buncha sets on each side.

6. Foam Roller - back, lats, IT band, quads, hip flexors.

This was a pretty good day. Some of the best spinning and throwing with the med ball I have done. Feel like million dollars.

Gym Conversation -

1. When squatting or deadlifting. A learning tool. "Reach your hips back like you are reaching for the toilet in the dark, but aren't committing to anything."

[goergen1]

This was the first official meeting of the Trilogy of Terror!!! That is, Bert, Cyborg, and I. I have to say that things are going to hit a new level training together. (I will refer to the Trilogy of Terror as T&T for the rest of this post)

1. We started warming up chucking the football and running around like friggin' goof-balls.

2. Then we took to hiking a 9lb bed ball for distance, trying to hit a red punching bag. (That friggin' red haired kid) Bert "The Cybernetic Cannon" proved that his nickname was deserved, hiking that med ball over 50 feet..

3. On to some dynamic flex. A little of ROM stuff to get more prepared.

4. Then we did Turkish Get Ups with and 80lb punching bag. The goal was to get up from a lying position on the ground, with the bag on top of us, without using hands, arms, or any upper body. (upper body also had to hold the dang heavy bag)

We took turns doing this for a while, trying to get up to the left and right, getting right to the feet, and even doing it with only one leg. (which I did not get done :mad:) Then we noticed that these were really getting the abs and we were breathing pretty hard. So it must be time to start lifting.

5. Squat - because how could we inaugurate this T&T with any other exercise?? I worked up to a 555 lb squat. Which is 55lbs up from last week. Which is good. Richard worked in with us here. He did a 465 fir a double. That was pretty serous.

6. Glute / Ham Swinggy Thing - I do not know the real name for this piece of equipment. It is awesome though. It really kelps to focus on training hip extension. It also gets glutes and hamstrings like crazy. 3 sets 10 reps each leg.
super-set
7. Fat Bar Pull-Ups - 3 sets. I did 5 reps the first set, then did 2 more for 5 reps + whatever reps standing on a band.

8. Neck Attack - Ouch, my neck needs to get a lot stronger. 3 sets. Head facing forward, left, and right. 5 reps of each
super-set
9. Kettle Bell Flippy Clean and Press Deal - I think that is the technical term. 3 sets 10 reps. 35lbs each hand.

After that I did some band assisted stretching and that was the end of the day.

PWO - The Usual

This was another great day. Once again there is nothing better than having good people around all the time.

Gym Conversation -

1. I threw a perfect spiral, but the ball was sideways, you know, cuz I'm that good. :D

2. I don't remember a lot of conversation from the workout. Probably because everyone was just gettin' after it, and when that happens, simple talk can only lower the level of HardKoreness. (with a K, because a C is too wussy in this context)

[goergen1]

It is always a great training day when you get together with great people who make you do things the you would normally not do.

Today is, of course, one of those days.

1. Globe Trotters, Football Style - That right, we spend 15 minutes running around like crazy people randomly throwing a football at each other. Around the back, through the legs, the no look pass. Every once in a while we took a shot at the "Red Headed Kid"

2. Dynamic Flex

3. Fat Bar Reverse Band Bench Press - Blue Band. After measuring, the blue bands gave 100lbs of help at the bottom and about 40 lbs of help at the top. So any weight listed is less that amount at the top or bottom. I worked up to 515 lbs. Then did a few sets at 495 lbs. This is a really great exercise for taking advantage of the natural strength curve.
Super-Set
4. Fat Bar Snatch - whatever sets it was between presses. Sets of 3 - 5. This bar does not rotate. So grip is the limiting factor.

5. Fat Non-Rotating Bar Clean and Press - This pretty much sucked. I worked up to a weight (I don't know exactly how much it was. Mid 200 lb range.) I had trouble beating the HogLine. That is, you need to lift over a certain amount of weight before you are even allowed to ay that you did the exercise. Also known as the weight at which point you are not just a punk.

In this case for me it was the weight that "The Cybernetic Cannon" Cleaned. He got it on the first try. I missed it, a few times. I then continental'd it. (for those that do not know, only "larger" people have the ability to continental) I also pressed the weight. Which "The Cannon" did not do.

Cyborg says that the fact that I pressed the weight is negated by the fact that I continental'd it, so I am tied with "The Cannon."

I still contend that the press made it better. Besides, Cyborg had to wear a helmet during his set. So that means I gain points and am right. :D

6. D-Ball Clean and Throw - I started using the 120lb ball. Of course I broke it. Since I am extremely masculine and powerful, so I finished that set with the 100lb.

We then did a round robin with the 100lb ball. The three of us stood in a circle and took turns clean and pressing the ball. The first set was done for about 2 minutes. The second set was done for 5 minutes. That was kind of a long time. But since I am in much better shape this week, it was not that bad.

7. 100 yards walking lunges

PWO - The Usual

This was a pretty great workout.

Gym Conversation -

1. If your goal is to work out hard, you should work out so hard that you do not even want to work out the next day.

2. There was a lot of other stuff....... But I forgot it........ So if anyone would like to give me some hints that would be great. :confused: :) :D :cool:

[McDaniel031151]

[QUOTE=goergen1;141]The training log today must start with a story. I will name this story.

The Printer Offensive -

So I am on the phone with one of my old training partners up north who tore a pec and is going into surgery on Tuesday. I walk into the gym and I am talking to him.

Then I look up and Bert is standing there with a printer and a 2 1/2 foot wrench.

I say to my friend on the phone "dude, I think there is going to be the battering of a printer right now." He says, "did you just say what I think you just said?" I say "Yea, I'll call you back."

So I follow Bert outside where he commences bludgeoning this printer to his hearts content.

Then he looks up at me and says, "you wanna go at it?" I say, "Yea!" and take the wrench.

I take my first swing and the red ink cartridge flies up and hits me in the nose. I now have read ink on my face and am pi$$ed that this inanimate object got a swing in.

So I beat the thing for a while too.

All in all this was a good way to start the workout. Sometimes you just need an aggressive outlet. Everything was good after that.

Way to go Bert!!! I guess you like printers as much as I do!:mad: I posted a few days ago on one of the Thomas Inch Threads about my morning with Technology...I think Thomas Inch would have taken a few swings with you...Gman...funny as hell on the red ink cartridge...that sounds like something that would happen to me...then I would really be pissed! I have bashed more than one printer! Love all the postings.

[Roger Crazy Wolf]

That reminds me of the movie 'Office Space' ... PC load letter? What the f*@! does that mean!?!?

[goergen1]

Yea. The Printer smash was a pretty funny day.

Today was a great training day. We got together, and played Globe Trotters football. Intermittently taking shots at the red headed kid.

The it was time to work.

1. Depth Drop into 5 Hurdle Jumps followed with -
2. Hurdle Duck Unders - Holding a 60 or 80 lb D-Ball

This was pretty tough and got the blood flowing.

3. Belt Squats - sets of 10 working up to 315 lbs
Super-Set
4. Step-Ups - Holding a 100 lb D-Ball

This was hard too. It ended up being about 6 sets of each

5. Box Jumps - Holding a 100 lb D-Ball. This went a lot better this week than last week

6. DB Overhead Triceps - 3 sets 10 reps
Super-Set
7. DB Bench Press - 3 sets 10 reps
Super-Set
8. DB Curls - 3 sets 10 reps
I used 50lb DB, 60lb DB, and a 70lb DB for each of the three sets.

9. Farmers walk - 50 yards at about 185lbs per hand
Super-Set
Stone Poppers - 5 reps
I only did that one time through.

PWO - The Usual

Gym Conversation -

1. Given the intensity of the workouts I seem to forget most of the conversations. :eek: :) :D :cool:

[goergen1]

So I get to the gym yesterday and I am going to run through some indoor throwing drills. The Cybernetic Cannon is nice enough to let me borrow his throwing shoes.

"I have not thrown in a while." he says, "They will help keep some of the stress off your knees when drilling on the turf."

"OK. I'll try them." I say.

I put the first shoe on and it seems to fit pretty well. I open up the other shoe to put my other foot in and what do I see....... A DEAD MOUSE!!!!:eek:

"Is this some kind of joke?" I say.

Blank look from The Cybernetic Cannon....... I bring the shoe over and show it to him. :eek: That is what his face looked like. Then he laughed.

The moral of the story is.

IT REALLY HAS BEEN A LONG TIME SINCE THE CYBERNETIC CANNON HAS THROWN!!! :rolleyes:

So I put my shoes back on and started my warm-up.

1. Dynamic Flex

2. Kettle Bell Turns - I did a bunch of these with a bunch of different weights. Getting used to sitting down between spins and using my legs.

3. Hammer Winders - I did a bunch of these as well. Getting used to sitting down into the rotation to get more speed. (hmmm that sounds familiar)

PWO - The Usual

Gym Conversation -

1. How did a friggin' mouse get in this shoe???

2. Actually slowing down the turns so I can take advantage of the time I have both legs on the ground to push.

[goergen1]

I get to the gym. And then I was there.

1. Globe Trotters

2. Neck Attack - 3 sets 25 reps (5 front, 5 each side, 10 back)
3. BOSU Balance Stuff - Leg Swings, RDL, SL Squats, KB swings, KB Snatch.
4. Hanging Leg Raises - 3 sets of some bunch of reps.

5. Vertimax - 3 sets of straight jumps. 3 sets of leg switch jumps. Used 2 cords on each side.

6. Zercher Squat - Starting at the bottom on straps. This was pretty low. Worked up to a couple of triples at 315lbs.

7. Crazy SA Cable Row - 3 sets 10 reps each side. This is a cool single arm seated row.
8. Band Rotations - Green Band. 3 sets 10 reps each side.
9. Side Raises - 3 sets 10 reps. 40, 50, 50lbs
10. DB Upright Row - 3 sets 10 reps

11. Squat - 3 sets 8 reps. 225lbs.

12. Gripper - #2 for 3 sets of a few squeezes on each hand.

PWO - The Usual

This was another great workout. The Trilogy of Terror will dominate all.

Gym Conversation -

1. If we keep this training up we will make huge gains over the next few months.

2. The sorest part of me during all of this time is my hands. Grip training gets worked in with out even knowing it most of the time.

[JoshOrtegon]

Bert designed and ellaborate plan to kill Goergen with a mouse!!! The two are know MORTAL ENEMIES!!!

The war continues.....

also, if anyone know someone looking for a "Mortal Enemy" or even a proven "foe"....please have them contact me!!

[goergen1]

Oh Yea, that reminds me.

Bert "The Cybernetic Cannon" is now my ARCH NEMESIS. My goal throughout the future of my life is to fight "The Cannon" and prevent all of his evil deeds.

Sometimes Arch Nemesis's are also friends.

Let the battle ensue!!!!

Place your BETS.

"The Internet Surgeon" vs. "The Cybernetic Cannon"

[DavinportESQ]

This is tough but Does the Surgeon have his newly formed religious disciples on his side, or is he alone?

[goergen1]

This is tough but Does the Surgeon have his newly formed religious disciples on his side, or is he alone?

The Surgeon will always accept the help of his disciples. :D

[goergen1]

My sister is in town, she did the Evilese Kettle Bell class.

We warmed up with the Globe Trotters.

1. Standing Broad Jump - a bunch. Gravity must have a great er effect on me than the others???

2. Single Leg Standing Broad Jump - a bunch

3. Plate Swing Rounds - Rotating a plate around your body. A few sets

4. Tri-Plex Pulls - This was 9 sets of 3. 3 sets of upright row type pulls, 3 sets of high pulls, 3 sets of "pull as high as possible pulls. We just kept increasing the weight. We started at 135lbs and ended up at 315lbs.
Super-Set
5. Log press - Using the pink bands with one wrap-around. 9 sets of 3 here as well. We started with 96lbs, I worked up to 206lbs. (The band did make things challenging)

6. DB Bench Press - 4 sets of 10 reps. 100lbs, 120lbs, 130lbs (8 reps), 120lbs.
Super-Set
7. Hurricane Shrugs - 3 sets 15 reps. 180lbs.

I left at this point. My sister had been standing there waiting for about an hour and was getting restless. So I missed the D-Ball and lunges. I will do those today.

I can say that my back feels very used this morning from all of the pulls last night.

PWO - I left my friggin' shaker bottles on the counter at home. So I did not have them. :mad:

Gym Conversation -

1. Talked to my sister about what a "REAL" gym is. She agreed that this is a real gym.

2. I am going to have to start taking notes on this one. :mad:

[goergen1]

AAAHHHH...... Saturday. The getting strongery, in shapery, strongmany type of day. Is good day.

1. Globe Trotters

2. Dynamic Flex

3. 2 Hand KB Snatch and Press- 4 sets 5 - 8 reps. 30 - 45 lbs

4. Front Squat - 6 sets 5 - 8 reps. 135lbs. Getting the blood flowing.

5. Bottoms Up KB Clean and Press - 35lbs for sets of 5, 6, 8, and 10 reps

6. Yoke - 450lbs. 3 sets 80 feet.

7. Farmers Walk - 1X down and back, 1X down and back 2X. 250lbs per hand.

PWO - The Usual

This was a pretty good day. The yoke felt really good, especially for the first time I have done it in a long time.

Gym Conversation -

1. Knee Surgery (just about any type) is not that big of a deal. You rehab, get over it, and everything is the same as it was. Aggressive rehab is good. The standard rehab protocols are pretty much a load of crap.

[McDaniel031151]

Gman,

Where you at!?... Missing your daily journal entry's and videos. Bert kicken your ass too hard at the compound?:D

[goergen1]

Gosh, today is a training day. I will have more vids up soon. Training is awesome.

C-MON MAN, I AM GOING TO CRACK UNDER THE PRESSURE. :( :mad: :) :D :p :cool:

[Bert Sorin]

YEAH! where are the videos? you lazy bum! :mad:

I look forward to thrashing you today.

Your Arch Enemy,
Bert

[goergen1]

Bert, you lily livered little girl. :mad:

I already know you are going to be the one who is thrashed. You merely called me an arch enemy.

You are my NEMESIS. That means I am much more motivated to defeat you. :D

Your Conquerer,

The Internet Surgeon

[goergen1]

Well. Today fits very nicely into the friggin' awesome category.

1. We took the Globe Trotters into the back yard.

2. Neck Attack - 3 sets or so to get things rolling. I tried a green and a red band on the last set. This exercise ceased to be a warm-up at this point.

3. Super Fast Leg Switchy Things - Like it sounds. Lunge position leg switching. a few sets.

4. Band Rotations - A few sets to get the ol' core ready.

5. Front Squats - This is where things got interesting. We made some shout-outs to a couple members of this forum. I worked up to a 405lb single. Then some bantering went down. We started stripping the weight, when we got to 315lbs, this is how it went down.

"I am going to do a triple at this weight." says The Cannon. "If you do three I am going to do 10!!!!" I said.

The Cannon Says, "You go first."

This was not really in my plan for the day. (like there is some sort of plan for the day anyhow) So I brought it, and front squatted 10 reps at 315lbs.

I was certainly not going to be beaten by my ARCH NEMESIS!!!!:mad:

It is safe to say that I completely conquered, just like I predicted. :D

6. Pull-Ups - 2 sets regular pull-ups. 2 sets power pull-ups. (pull-up and let go of the bar at the top. Then re grab and do the next rep) Then I did a set of 15 reps using the green band for assistance.

7. Thumbless Grip Reverse DB Curls - 3 sets 10 reps.

8. Some Bunch of Grip Training - I used a stick with weight on it, and some smaller blob training.

Then there was another clash with The Cannon. The 45lb Blob. I have to say that evil won this battle and I was unable to lift the 45lb blob. :mad:

I then redeemed myself on the inch DB lift. Where I got it up several times. Completely destroying my NEMESIS. :D

PWO - The Usual

If we were to score out this workout it would be -

The Internet Surgeon - 2

The Cybernetic Cannon - 1

Victory for Truth, Justice, and The American Way!!!!! :) :D :cool:

Gym Conversation -

1. Using knee sleeves is a good route to go. Cyborg was introduced to this great training tool, and seemed to like them.

2. Training environment has a larger effect on results than programming and nutrition combined.

3. Everyone seemed to agree that The Cybernetic Cannon is a LILY LIVERED LITTLE GIRL.

[goergen1]

I get to the gym today, only to hear that everyone else has decided that it was going to be a "lighter" day.

I was like "Like I am going to let that happen!!"

Then we got a phone call from an obviously brilliant man who said -

"Live like you are going to die tomorrow."

This became the name of the workout, there was not going to be a "lighter" day. :D

1. Globe Trotters

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

3. Hanging Leg Raises - 3 sets 10 reps

4. KB WOB Swings - 3 - 4 sets. 4 - 6 reps. up to a 62lb or 70lb KB. The NEMESIS was better at bottoms up stuff. :mad:

5. KB Clean and Press - 1 minute with the 88lb KB. We all went at the same time and we all wore cool hats. The NEMESIS was defeated here.

5. High Pulls - We set the bar at 225lbs. Set the High Pull Indicator at 16 or 17. (I forget) The we started pulling, round robin style. The first set was 3 reps, 2nd 2 reps, 3rd 1 reps. Then we just kept going at one rep for a while. I can say that my butt cheeks were screamin' at the end of this. Then we stopped.

We loaded the bar to 275lbs. And started again, doing singles, round robin style. (I am going to have to say That I was defeated by the NEMESIS here, I want to say that he hit the indicator more easily because he is taller, but that is lame)

6. Bench Press - Did a bunch of sets of 5. Working up to 335lbs.
Super-Set
7. RDL - A bunch of sets of 5 here as well. (5+, whatever number of sets it was to work up to the bench weight)

I defeated the NEMESIS here. So all is right with the world.

8. Triceps Push-Downs - 3 sets 10 reps. Some weight.

9. YTM's and Funky Rotators - Both of these were cool. I do not know how to explain the funky rotators so everyone will have to wait for the video release. :D

10. KB Side Bend Shrugs - Just like it sounds. 50lb KB. a few sets.

11. Stretching with the Band - Boy was I ready for this.

PWO - The Usual

This was a pretty friggin' great workout. It is fun training with a few different guys, because when you are not feeling like hitting it particularly hard, someone is always jacked and ready to rock. That is the awesome.

BATTLE AGAINST THE NEMESIS SCORECARD -

Internet Surgeon - 4

Cybernetic Cannon - 3

Why is the score so close you ask?????

BECAUSE DEFEATING A NEMESIS IS FRIGGIN' HARD. NO REAL MAN HAS AN EASILY CONQUERED NEMESIS!!!!!! :mad: :mad: :) :D :cool:

[Bert Sorin]

Do the broad jumps count in the score board? :D

Tie ball game baby.

-The Nemisis

[goergen1]

Do the broad jumps count in the score board?

If you die in your sleep tonight I have haunted your dreams and killed you. :mad:

Internet Surgeon - 4

Cybernetic Cannon - 4

[goergen1]

Alright cats and dogs. I am going to be off the reservation until next Thursday. I am going to Puerto Rico. :D

I have a very strict training plan that I am going to adhere to. That is -

Warm-Up - Breakfast delivered to the room every morning.

1. Contrast baths between the hot tub and the pool.
Super-Set
2. Swim up to the bar in the pool, have recovery Margaritas and Rum Runners.

3. Eat 10 - 15 X per day. Rotating between 9 different restaurants and 2 buffets.
Super-Set
4. Recovery Rum Drink - The nature of which is yet to be decided.

5. Flopping around in the ocean like a wounded porpoise.
Super-Set
6. Sleeping too long in the sun like a beached whale.
Super-Set
7. Recovery Margaritas and Rum Runners.

PWO - Nightly activities which are not to be mentioned since kids may be reading.

I hope everyone won't miss me too much. :p

I am sure that there are other members on this forum who will be able to provide a nice blend of mentally stimulating and entertaining material. :cool:

To my NEMESIS.

I WILL BE MORE RECOVERED THAN YOU BY OUR NEXT WORKOUT!!!!!!!

MUUUAAAHAHAHAHAHAHAHAHA!!!!!!!!!! :) :D :cool:

[goergen1]

1. I am back from vacation. After all of the food and rum drinks I have tipped the scale at 291lbs. From the standpoint of being "lighter on my feet" I have the goal of staying under 290. So I will button things up from a diet standpoint.

2. I get to the gym and Bert says -

"Good your here. Dad is going to try to certify with the #3 again today.

Richard officially certified (with the credit card distance) on the #3 COC on Thursday, November 9th. The fact that he closed it was not the impressive part. He held it about 15 seconds. (Making sure everyone got a nice close look :D)

Then, after some celebration, he closed and held it again, quite easily I might add. It seems that the #3.5 is not that far into the future.

3. The workout. I have named this workout "The Cybernetic Destruction Workout" Pretty much because I predicted that I would be recovered and prepared to do well today. I was, and The Cybernetic Cannon was defeated. Cyborg worked out earlier today. So he was not with us.

We warmed up with the globe trotters.

1. Non Rotating Fat Bar Sumo Deadlift - This was the first time any of us did the sumo stance in a very long time. So interesting stuff. I worked up to 495lbs. That felt pretty good. I forgot how smooth the sumo stance is for me.

I decided to do some rep at 295lbs. Some reps turned into 1 sets of 25 reps. That was fun.

Super-Set

2. Low Incline Press w/ Wavy Bar - Worked up to 355lbs on this.

Then The Cannon said that was the gym record on the regular incline. So -

3. Incline w/ Wavy Bar - fast warm-up to 355lbs. I will hold that record until Cyborg breaks it, while warming up, with reps. :rolleyes:

4. DB Bench Press - Used the single-single-double style for sets of 10 or so. 100lbs.
Super-Set
5. Shrugger Unit - Sets of 10 - 15, moving from shrugs to getting on toes shrugging exercise.

6. Softball Lat Pull-Down - 4 sets 10 reps. I rotated the grip on the ball.

7. Triceps Press-Downs - Using the softball grip as well. This was really cool, and allowed for some forearm work as well.

8. Fat Bar Reverse Curls - 3 sets 10 reps. 75lbs.

PWO - The Usual

Gym Conversation -

1. Women of the world, if you have a boyfriend of husband who is a hardcore-worker-outer-dude. DO NOT HASSLE HIM ABOUT IT. Do not try to keep him from training at his training times with his training partners. You are only building up and wall of resentment and hate, that will blow up in your face.

When we consider that the above has to do with working out, seriously, get over it.

Score of the WAR -

Internet Surgeon - 8

Cybernetic Cannon - 4

I see the scales are tipping toward the greatness of the good guys.

[goergen1]

It was Cyborg and me today. I must have caught a bug on the plane back from Puerto Rico. I am definitely not 100%

Still did some training though, not as much as usual though.

1. Globe Trotters

2. Reverse Hyper - 150lbs 3 sets 10 reps

3. Hanging Leg Raise - 3 sets 10 reps

4. Neck Attack - 4 way, 3 sets 10 reps each. I used the green band on the first set and the green and a mini on the next 2 sets.

5. Ball Step-Ups - 4 sets 5 reps each leg. 60lb ball.

6. Kettle bell Swings - 50lbs, 2 sets 10 reps.

7. Kettle Bell Snatch - 35lbs. 3 sets 8 reps.

PWO - the shake, no attack, my throat is sore and that burns a little much. I also had some B12 and electrolites.

This was a pretty good workout given the circumstances. I feel better now, the exercise broke up some of the junk in my head and I am breathing a lot better.

Gym Conversation -

1. We really need to start using the Tendo to start tracking workout preparedness. That is the plan for the future.

2. Cyborg is going to Nationals Strongman in Vegas next weekend. We are all pulling for him to make a spectacular showing.

Thoughts -

The Cybernetic Cannon was in the gym today. He did not train. He was still in his pajamas. I am pretty sure that after his being dominated on Thursday he has been spending most of his time cowering under a blanket...... I bet the blanket is pink too.

As it is, as long as we are gym training I really need to run up the score anyhow. Once we start throwing again I will really need to be on my game to win any points.

[goergen1]

The workout today took a much different turn. We are running various tests in order to find out what aspects of training need to be addressed. Todays tests had to do with maximum power output in different training scenarios. You will see what I mean.

1. Globe Trotters - We did these out in the field, much more space and farther throws.

2. Overhead Shot Heaves - I got 40' 5" This was not bad. 40 feet is about my best. (when training throwing, which I have not been doing much of) So I am pretty happy to hit my limit even though this type of skill was not being trained.

3. Standing Broad Jump - I hit 7' again, not bad for a mid-280's guy. I have some improvement to make here.

4. Standing Triple Jump - 20' 4" is what I hit on this one. Again, not bad for never having done this.

5. Tendo Tested Med Ball Throws - We attached the Tendo to our wrist and threw 3 trys at 20lb, 40lb, 60lb, 80lb, 100lb, and 20lb again. This was interesting. Absolute power increased for both the Cannon and I as we increased in weight. We were looking for a point where power would drop off. We need heavier med balls.

I threw a 7% higher power output the second time around with the 20lb. I thought this was interesting. Apparently using the heavier weight increased my nervous system activity. Pretty cool. This is a concept I should work into my power training.

The Cannon won the above 4 "events." So he gets 4 points.

6. Speed Bench Press - Since we did not find a point where power dropped off on the med ball throws we moved onto the bench press. We used the Tendo here as well to measure power. We did sets of three, with a separation between the reps. We added 20lbs per set. And kept increasing, with the goal of finding when absolute power started dropping.

My power output is pretty good under a heavier load. I hit 1000 watts at 100kg. I would have most likely kept increasing power as we increased the weight. This is a dodgy exercise for me though, I tend to get shoulder issues if I use too much volume. So I cut it off.

7. Shrugs - 1 set 60 reps

I won the above 2 "events."

8. Back Extension / Reverse Fly - couple sets 10 reps.

PWO - The Usual

Thoughts -

Todays testing really got me thinking about the relationship (and difference) between speed-strength and strength-speed. I have pretty good strength-speed. (a situation where weight is the "more important" factor, over speed) When I was competing in strongman I moved 400lbs faster than 135lbs.

The snafu is that strength-speed does not carry over into speed-strength (a situation where speed is the "more important" factor over load) This means I am going to have to look a little harder at my training, if I am going to be a decent thrower. Example -

The Cybernetic Cannon threw higher power outputs than me in all of the medicine ball throws. I thought I would take him when we got to the 80lb and 100lb med balls. This was not the case though. I was still unable to recruit muscle fast enough, even at a seemingly higher load, against someone I am a bit stronger than.

So perhaps speed-strength is significant to higher weight than I initially thought.

I was more powerful on the bench press when we got to heavier weights. (specifically when we got over 200lbs) The issue is that non of the implements in highland games weigh over 200lbs. So I am at a disadvantage when it comes to speed-strength.

These are my thoughts for now. I would be interested to hear others thoughts on my current situation. I am thinking about changing the way I think about power training in general.

THE SCORE -

The Internet Surgeon - 10

The Cybernetic Cannon - 8

This NEMESISING is going to get interesting. Right now we each have a "kryptonite" so to speak. As our training evolves over time, our weaknesses will be fewer and fewer. This will be real interesting after the next year.

[goergen1]

Today we did some more power testing.

1. Snatch Test - Using 50kg. My average power output was about 200watts higher than the last time I preformed this test. That is good.

2. Squat Jump Test - Bert is jealous and angry that I am still winning the war. (and that I am cooler and more attractive than he is) So after I did my first test of squat jumps, he deleted my results.

I am a gamer, so I did all 8 reps (instead of the usual 4) And had nary a drop-off on the second 4 reps that one would expect.

I produced 150 watts average higher on this test than the last time I did it.

Test time was over for me. Bert did the push-up test. I did not. I am leary of the ol' shoulders with too much explosive pressing movements.

3. Rope Jumping Pull-Ups - 4 sets 6 reps.

4. Cheat Curls - 5 sets 6 reps. Worked up to 175lbs.

5. Safety Bar Squats - Worked up to 33olbs for 5 reps.

PWO - The Usual

Thoughts -

I am still sick. I am surprised that it is lasting this long. It is effecting my workouts. So that is uncool. I have noticed this.

Every time I go on vacation or take some time off I com back thinking I will light up the workouts and do awesome. Every time the opposite is true. Sometimes I get sick (like now) sometimes I just come back in bad shape and have to spend a month catching up to the pre-vacation condition I was in. One time, my wife and I went on a cruise for 5 days, when we got home my squat had gone down 150lbs.

I have not quite figured out why this happens. I have a theory though......

I adapt quickly to workouts and recover fairly fast between workouts. I think that this means that I adapt just as quickly to nothing. Meaning even short periods of off time and I have undesired effects. In the past I have found that I can take up to three days off, any more than that and it is detrimental to my performance.

Also -

I have decided not to keep score on this day. We both were not feeling well and we were not in the most competitive mood.

[JoshOrtegon]

i believe Goergen has been poisoned by his NEMESIS! Bert seems to be extremely healthy while Goergen is getting sicker by the day....a call to investigation STRENGTH-GATE 2007 will be made.

[goergen1]

That is why I am the "Good Guy" I do not sink to sneakery and sabotage my opponent.

Yesterdays workout.

I am feeling a lot better now. I still took a lighter day today.

1. Dynamic Flex

2. Med Ball Warm Up

3. Bed Ball Shot Throws - Practicing getting my legs ahead of my body and using more than my arms to throw.

4. DB Cuba Press - 3 sets 10 reps 15lbs
Super-Set
5. DB Overhead Good Mornings - 3 sets 10 reps 15lbs

6. Lots of band stretching - Hamstrings, quads, shoulders, back, lats, you name it.

7. Foam Roll - lats, back

8. The Stick - IT bands, calves

9. Calf Stretch

PWO - The usual

I will be recovered and ready to rock next week.

A shout out to Cyborg who is competing in the NASS Nationals in Las Vegas today. I hope he is doing very well. (we are pulling for the win)

[goergen1]

Today was a pretty good training day.

1. We started with the Globe Trotters "Under the Lights" (read, under a light in the parking lot) That was pretty cool.

Even though my NEMESIS "accidentally" threw the ball at the street into oncoming traffic when he threw it "to" me.

This was quite an amateur attempt on my life and was rendered pointless due to my catlike reflexes and cunning.

2. Reverse Hyper / Hanging Leg Raise / Hammer Winders - Rev Hyp 140lbs 3 sets of each.

3. 50kg Squat Jump Test - This went really well. I rated at 119% compared to my previous best. Yea. I am turning into super explosive guy. :cool:

4. We then did grip stuff. Played with the inch dumbbell. (I hate to admit thus but Bert had a very nice lift with it up to mid thigh. This was higher than I lifted it:mad:) Of course Richard picked it up and held it..... for a while.

5. Vertimax - A few sets. I practiced some better jumping technique and had one of the best jumping sessions I have had on the Vertimax.

6. 50kg Squat Jump Test - We wanted to see if I would be better here after the vertimax. I matched my best jumps from the beginning.

7. Parallel Box Squat - This was really good. I was not mentally motivated at all. I worked up to 645lbs. This is up from the last time I did the box squat (574lbs) So that was pretty good. I think I have close to 700 in me on a day when I am highly mentally motivated. :cool:

8. Heart paddles Lat Pull-Downs - 4 sets or so. Different grips. Then 3 sets at 170lbs with the easiest grip.

9. Abs Thingy - some sets

PWO - the usual

This workout turned out pretty great considering it was pretty low key. (from a mental intensity standpoint) I am very happy with the squat and I am very happy with my increasing ability to display power.

[goergen1]

The Holiday Workout, The Holiday Workout, dig diggity dat dat dig diggity dat dat.

The cannon and I went in for a little Thanksgiving day training.

1. Foam Roller

2. Hammer Winders with Olympic Hammer.

3. Tri-Plex Pulls - Working up to the mid 300lb range. 9 sets 3 reps
Super-Set
4. Hurricane Bench Press - With black mini-bands on the 4th peg. (pretty tight) Worked sets of 3 up to 340lbs + the band weight. Then did a final set at 250lbs + bands for 14 reps. I really like the Hurricane for that type of training. It takes out the risk of training to failure.

PWO - The Usual.

Gym Conversation -

1. Headbands and Tube Socks are the coolest training garb of all time.

[goergen1]

The trilogy of Terror (T.O.T.) was back together and in full swing again yesterday. That was awesome. Everything is better when we are training together.

1. Reverse Hype - 3 sets 10 reps 140lbs
2. Hanging Knee Raise - 4 sets 10 reps. some rotating, some straight.
3. Hammer Winders - with Olympic Hammer. 4 sets.
4. Med Ball Partner Rotations - 20lbs
5. Med Ball Partner Up Downs - 20lbs
6. Med Ball - Throwing back and forth doing different stuff

We then went outside to the field.

7. PUD Overhead Heave - taking turns, rotating between a smaller flat PUD and a larger PUD "tank" We did lots o reps of this.

8. PUD Transverse Throws - Used only the lighter PUD on this one. I have found a throw where I can throw about as far as The Cybernetic Cannon. You know what that means????

I will soon catch up on the rest of the throws as well. :eek: :D

9. PUD Winder Throws - A wind then a throw. Using the smaller PUD.

Back to the gym.

10. Bulgarian Squats on the Hurricane - some bunch of sets of 5 on each leg, working up to 260lbs.

11. Zercher Squats - worked singles up to 405. I almost got 455. Brought it halfway up. :) I thought these went very well. The most I have used on this lift since training again. After a whole bunch of work as well. Getting stronger is cool. :cool:

12. Inch DB Lifts - when I say lifts I mean, getting it about 6 inches off the ground a bunch of times.

13. Push-Ups to Single Arm Rows on the Hurricane - Did sets of 5 on each arm using 70lbs in each hand. These were awesome and my friggin' abs are sore like crazy.

14. Fat Handle DB High Pulls - 5 on each side with a 100lb 2" handled dumbbell.

15. Blob Work - need to bring up the grip.

PWO - The Usual

Thoughts -

1. The Hurricane is an awesome piece of equipment. I think we should use it more often.

2. I need to work more on single leg exercises.

3. Throwing stuff felt the best it has in a long time. I am very happy about this. I really thing the power training is going well.

4. This is one of the most fun workouts we have done. It was super cool.

5. I have bought some headbands. Red for power training and Blue for strength training.

[goergen1]

We got together and really came up with a conglomerate of exercises.

1. Dynamic Flex

2. Globe Trotters

3. Skipping, Hops and Jumps - These were fun. Until they set the height of the hurdle at "skyscraper" and said, "on jump over that." I do not have the best hops. But I did make it over the "skyscraper" height. (though not as easily as my cohorts)

4. Reverse Hypers - 3 sets 10 reps 140lbs

5. Neck Attack - 3 sets 10 reps. Green Band.

6. Heart Paddle Lat Pull-Downs - We did a lot of sets here. 10 reps and 8 reps. Worked up to 200lbs.

7. Band Rotations - 3 sets 10 reps each side. Green Band.

8. Hammer Cable Rotations - 3 sets 10 reps of the weight that was there.

9. Shrugs - 3 sets 10 reps of whatever was there.

10. Hurricane Squat - We had a plan of doing these at 1.5X bodyweight for max reps. So I did 465lbs. (a little over 1.5X bodyweight) I got 21 reps. I was pretty happy with this. It felt great and I am thinking that a max rep exercise at the end of workouts is a good idea.

PWO - The Usual

Thoughts -

1. Everyone is going to be jealous of my super sweet headband. It will be seen in the next video release.

2. Making bets. Cyborg stated that he was going to train to do 700lbs for 10 reps in the deadlift. There are people on both sides of the fence. I am betting that he can do it. (the bet is $100) Today he did 700lbs for a bunch of sets on one and then a set of 10 at 605lbs. This was the second time he has trained deadlift this year. I am confident that if he trains the deadlift, he will get the 10 reps.

3. People were climbing Mount Everest. Chuck Norris walked up and shook his fist. There was a massive earthquake, Mount Everest sank into the earths crust and Chuck stepped onto the top.

[goergen1]

OK. Thursdays workout was Bert and I going to Exton, PA to put in the weight room at Old School Fitness. I will not elaborate on that now since we have lots of video and pictures about that trip and it deserves its own section.

Needless to say. We were quite sore after 12 hours of handling hardcore exercise equipment.

Saturday Dec. 1

This was a great workout. It was just Cyborg and I but it was awesome, and I felt great afterward.

1. Dynamic Flex

2. Reverse Hyper - 3 sets 10 reps 140lbs
Super-Set
3. Neck Attack - 3 sets10 reps on each direction

4. Speed Ladder - We ran through the ladder about 8 different ways. It was great. I thought it was a good nervous system and overall warm-up.

5. Safety Bar Good Mornings - We did these off of straps that were set at hip height. I worked up to 3 sets of 3 reps at 290lbs. This was very cool and really got the back working.

6. KB Swings - 2 sets 10 reps, 45lbs each hand.

7. KB Snatch and Press - 3 sets 10 reps, 45lbs each hand.

8. KB Bottoms Up and Press - 3 sets 4 - 6 reps. 45lbs each hand.

9. 100Lb Med Ball Clean and Push Throw - 3 sets 8 reps.
Super-Set
10. 100lb Fat Handle DB High Pull - 3 sets 5 reps each hand.

11. Walking Lunge - 3 sets 33 yards.
Super-Set
12. Viking Press on Hurricane - 3 sets max reps with 190lbs. I got 12, 9 and 6 reps.

PWO - The Usual

This was a really great workout. We trained all aspects of strength and power, which was a lot of fun. Neither of us were feeling it in the beginning, but as the workout went on it turned out great. I felt awesome at the end.

[goergen1]

Yes the headbands were donned to show how wikid cool we are. That started off pretty cool.

Pre-WO - Muscle Milk, NO-BS Pre Workout, Electrolytes, B-12 Complex

1. Rav Hyp - 3 sets 10 reps

2. Neck Attack - 3 sets 10 reps

3. KB Swings - 3 sets 10 reps

4. Band Rotations - 3 sets 10 reps

5. Squats - worked up to a single at 555lbs. Then Cyborg and I did a Cluster set at 500lbs. We both did 8 sets of 1 with only the rest of the other guy going.

6. Thick Handle DB Work - 100lb for sets of 5 on each side. Took the 132 inch DB to waste height a couple of times, then did some more sets getting it as high as I could off of the ground. Then more 100lb fat DB pulls for some bunch of more sets.

7. Tendo Abs - 3 sets 10 reps

8. Cable Preacher Curls - 3 sets 10 reps

9. Shrugger Unit - 1 sets 25 reps. 225lbs

PWO - The Usual + NO-BS

This was a pretty good workout. Especially because of all the brainstorming beforehand. Also my body weight was getting a little high last week (298) I am doing much better now. (285) So that is good.

[goergen1]

Today was a pretty good workout. We have a new member of the trilogy that will be joining us on Saturdays. His name is Tex. So we will call ourselves......... The Four Training Bandits........... Or something.

On to the workout.

1. Dynamic Flex.

2. hops, Skips, jumps, bounds. Done some bunch of times.

3. Agility Ladder - 10 or so X through doing different stuff.

4. Hammer Winders - Using an Olympic hammer. These are feeling really good. My winding skills are increasing.
Super Set
5. Stone Poppers - 4 or 5 sets of 5. 225lbs.

6. D-Ball Throw for Distance - We used the 80lb ball. We had a little contest to see who could throw the farthest. Lets just say that I did not win this one. We did 3 sets of 3 reps on each arm.
Super Set
7. Bulgarian Squats on Hurricane - 3 sets 5 reps each leg. we used 140, 230, and 320lbs. These felt pretty good. I feel my single leg strength getting better.
Super Set
8. 26" Box Jump - 3 sets 5 reps. I held a 60lb D-Ball the first 2 sets and an 80lb D-Ball the last set.

9. Shrugs - Whatever was on the bar for 30 reps.

PWO - The Usual

Gym Conversation -

1. Box Squats - lots of people do them. Though we feel that they cannot be done exclusively because one loses basic athletic ability. We have noticed that there are "I always box squat people" and "I never box squat people"

We decided that the box squat was important for increasing overall strength in the back, hips and legs. They also help keep hip flexors and hamstrings from getting too tight.

Too Much box squat can train away triple extension. So other exercises need to be used in order to be a more well rounded athlete.

2. The "Soup of the Day" workout style we have is a very good style.

We can not dwell on the workout to be done tomorrow, since we do not know what it will be until we get together.

This style lowers inhibitions about doing different stuff, since we all add to each workout, everything is something that one of us would not normally choose to do, or would not normally push ourselves on.

The chance of over reaching and over training are low due to the high amount of variety.

Everyone has their own unique strengths and weaknesses, bringing about a broader knowledge for each one of us.

Pretty Cool.

[goergen1]

Well this weekend with my parents went really well. It was 80 degrees and sunny the whole time. We celebrated Christmas. Lots of cooking, pies and cookies and candy and potatoes and cheese grits and stuffing and turkey and waffles and sausage and man it was good.

So I was very well fed going into this workout.

We started out talking about how we do not emphasize enough in out journals the importance of all the warm-up stuff we do. We believe it helps keep us healthy, gets us in better shape, puts us in the right frame of mind, and makes us ready for the more intense part of the workout.

Pre-Workout - Apple, NO-BS Pre-Workout, Animal Pak, Bug Juice (B-12, B-6, electrolytes)

Here is the workout.

1. Med Ball Tossing - Usually it is globe trotters, but with 2 people it turns into a bunch of warm-up exercises. Still very good though. (the Cybernetic Cannon is hunting for the week. Word is he got a buffalo today)

2. Dynamic Flex

3. Reverse Hypers - 3 sets 10 reps. 140lbs

4. Neck Attack - 3 sets 10 reps all 4 ways. Green band. Then green and mini bands.

5. Squats - We used the buffalo bar. 2 sets 20 reps. 325lbs. This was pretty tough. I was pretty lit for about 10 minutes between sets. This was great. I think I had some left in the tank and will try for 365 the next time we do 20 reps squats.

6. Pull-Ups - 4 sets. All different grips.

7. Shrugs - 3 sets 20 reps. whatever weight.

8. Parallel Grip Lat Pull - 3 sets 15 reps. 150lbs.

9. DB Reverse Grip Curls - 3 sets 10 reps. 40lbs on the first set. 50lbs on the last 2 sets.

10. The Blob - Worked from 30lbs to 35lbs. Some bunch of sets and some bunch of reps.

PWO - Muscle Milk, Glutamine, NO-BS Post-Workout, Attack, Kool-Aid

I have not felt this good after a workout in a long time. It was a lot of fun and I feel like a monster with all the reps of squats.

[goergen1]

Today was a pretty good day. We got a late start, for a pretty good reason though.

I will get right into it.

PreWO - Same as yesterday.

1. Med Ball - tons of stuff. worked up to using a 20lb ball for a bunch of throws.

2. Dynamic Flex.

3. Agility Ladder - 5 or 6 different run throughs. Very little rest.

4. Hops, Skips, Jumps, Bounds.

5. Reverse Hypers - 3 sets 10 reps. 160lbs.

6. Neck Attack - 3 sets 10 reps in all 4 directions.

7. Hanging Leg Raises - 3 sets 10 reps.

8. Overhead Log Press - did sets of 3. Worked up to 4 sets with 236lbs. I got a set of 2 with 256lbs.

9. DB 2 Hand Clean and Press - 3 sets 8 reps. 1 set at 65lbs and 2 sets at 75lbs.

10. Triceps Pullovers - 2 sets 8 reps 1 set 4 reps.
Super Set
11. Close Grip Triceps Press - 2 sets 8 reps. 1 set 5 reps.
Super Set
12. Cheat Curls - 2 sets 8 reps. 1 set 6 reps.
These were pretty good. I did the first 2 sets with 135lbs. The third set I jumped to 185. The pull-overs were hard. I was going to stop at 4 with the press, but Cyborg would not take the weight, so I had to do another. (thanks Cyborg) I also really liked the cheat curls.

13. Single Arm Fat Handle DB High Pull - 100lbs. 3 sets 6 reps. I also tugged on the 132lb inch DB. Did not do well with it. My grip was still sore from the blob the other day.

PWO - Same as Yesterday.

This was a pretty good workout. I was not feeling it in the beginning. But great training partners have ways of motivating. So everything ended up pretty good.

Thoughts -

This was kind of an eye opener for me. My pressing in terrible shape. From a work capacity standpoint. This is something I am going to have to work on. We will see how everything pans out over the next few workouts for me to work on this.

[Matt Brouse]

I'm gonna have to go back through and check out your entire log, because it looks very interesting. Definetely different than the usual training log...

Nice Workin' over there!

[goergen1]

Definetely different than the usual training log

Yea. When Bert, Cyborg and I started training together variety and creativity were brought to a whole new level. :D

Nice Workin' over there!

Thanks man!! :cool:

[goergen1]

We got to the gym at about 9:30am today. Cyborg had this just mixed up, new blend NO-BS pre workout. I can say that the aftertaste is just like the aftertaste you have when you just get done throwing up. :eek:

It works great though and I will be happy to take before my workouts if I keep having as good of days as I had today.

PreWO - The above mentioned blend, and bug juice.

1. Globe Trotters

2. Dynamic Flex

3. Agility Ladder - Some bunch of different ways to run through it.

4. Neck Attack - 3 sets 10 reps all 4 ways.

5. Reverse Hypers - 3 sets 10 reps. 190lbs.

6. Band Rotations - 3 sets 10 reps. Green Band.

7. Axel Clean and Press - 165lbs for 5 or 6 sets of 5, and one set of three snatch. This was pretty good. I was particularly happy about the snatch. That is a tough lift with a non-rotating fat bar.

8. KB Snatch and Press - 3 sets with 45lbs in each hand. 8 reps the first 2 sets. 10 reps the last set.
Super-Set
9. Med Ball Step-Ups - 3 sets 5 reps each leg. 100lb med ball.

10. Stone Poppers - 3 sets 5 reps with a 235lb stone. We did a 33 yard run between each rep.

11. Inch DB Work

12. Blob Work

13. Shrugs - 2 sets 20 reps. Whatever weight was there.

PWO - Muscle Milk, Glutamine, Attack, All-You-Can-Eat Chinese Food

Thoughts -

1. Actually I have a lot of thoughts on the day. It will end up being an article in the articles section. Look for it to show up tomorrow.

[goergen1]

Today was a great workout. We had out of town visitors in to train. Thanks to, Dawn, Jarod and the 3 teenagers with beards that I can't grow today. :confused:

PreWO - Buffalo Meat, Clear and Red H2O, Animal Pac

1. Globe Trotters - This was a lot of fun with 7 people and 2 med balls.

2. Neck Attack - 3 sets 10 reps, 4 ways.

3. Reverse Hyper - 3 sets 10 reps. 190lbs.

4. Band Rotations - 3 sets 10 reps.

5. Front Squats - Worked up to a single at 455lbs. This is a 55lb PR from the last time I did these.

6. Squat - Used the Buffalo Bar. Worked up to 465lbs for 8 reps. That was tough.

7. Fat Bar Bent Row - 155lbs for 8, 243 for 8, 293 for 6, 5, 8, 6, 6. I was very happy about this one. I really started to understand how to strain with the bent row exercises. Which is really good. I see decent increases in this lift in the near future.

8. Pull-Ups - Tones of types, Kipping, Regular, Explosive. All done with the fat bar. Lots of sets.

9. Inch DB Work - 132 and 158. I did some holds here.

10. Rolling Thunder - A bunch of sets at 140lbs. (ish)

12. Fat DB High Pull - 100lbs 3 sets 8 reps.

13. The Hundo - 100lb med ball clean and press for 5 minutes. Round robin style with 3 other guys.

14. Shrugs - Whatever for 20 reps.

Band Stretching.

PWO - Attack & Kool-Aid, Muscle Milk, Glutamine.

Thoughts -

It is really cool when good people come in to visit and train. The crew we had was awesome, everyone motivated each other and we had a great group dynamic. That makes things a lot of fun.

[goergen1]

Today was the last workout until the Thursday after Christmas. It was pretty good. There were some ups and downs. We are going to look at what we are doing moving into the new year. Throwing will start up again and that will change things.

1. Dynamic Flex

2. Circuit
Agility Ladder
Sledge Hammer Swings
Kettle Bell Swings

4 or 5 X through

3. Hammer Winders - Some bunch of sets with 16lb hammer. This was by far me best day with this exercise. I really feel this is coming along.

4. Push Press Max - got 275lbs. 300 was close, but I did not get it. This was doing with the bar in front and I have some things to address. First, I do not take advantage of my leg drive. I do not have good flow from the leg drive into the press. Second, my shoulders are tight, so the bar is not sitting on my chest and shoulders, I lose a lot of leg drive because my arms are "floating"

These are things I will be addressing more in the future. I was VERY not happy with the crappyness of this lift. :mad:

5. Strict OHP - 135 X 5, 185X5, 225 X 3

6. Bench Press - Did sets of three up to 365lbs. Took a single at 4505lbs. This went up pretty smooth and easy. Which is good since I have not been training triceps much.

Thoughts -

Over all, since the TOT has been training together, I am in the best shape I have been in, I am more athletic than I have ever been. Both of these things are a good thing.

I really need to focus more on power and athleticism, it is my weak area, if I want to be a quality thrower, I will have to work on this.

We will be discussing our plan of attack for the new year in the next week or so. More than likely we will be training at the same time, but doing different exercises, since we have different weak areas, and different sports we are training for as well.

We have a VERY good base to build off of.

[goergen1]

We are back from "Christmas Break" and everything seems to be hitting on all cylinders.

We went with the Rambo style headbands today..... With an 80's flair. We each had a different headband, one was Easy Riders, one was Skid Row, and mine was Sex, Sex, and Rock & Roll. I have to say that I really likes this headband style and will be looking for other headbands that are like these. :cool:

PreWO - B12 with throw-up juice, electrolytes, animal pak

1. Agility Ladder
2. Dynamic Flex
3. Med Ball Shot Put Drills - These went really well. I am really starting to feel the separation between my hips and upper body. I really feel like my throwing is going to be a lot better this year.

4. Reverse Hypers - 3 sets 10 reps 190lbs.
5. Neck Attack - 3 sets 10 reps.
6. Band Rotations - 3 sets 10 reps each side. Green Band.

7. Tri-Plex Pulls - 9 sets of 3 working up to 345. This was the best pulling (read most explosive and great triple extension) that I have had since I started training again.

8. RDL - 1 set of 5 and 2 sets of 10 at 345lbs.

9. Viking Press on Hurricane - sets of 5. Worked up to 230lbs. We really focused on getting better transition from the leg drive to the press. Focusing on making the lift one fluid movement, instead of separating the "push" and "press"

On another note. We donned the ninja mask for a couple of sets. It was awesome and we looked just like real ninjas. :cool:

10. DB Bench Press - nothing crazy here. a few sets of 10 with the 100's. Getting some work done.

PWO - attack, kool-aid, muscle milk, glutamine

Thoughts - this was a pretty good workout. We will be meeting within the next week or so to set our goal s for the coming year. So we had a short talk about it to get out thoughts in the right place.

[goergen1]

Today was pretty fun. We went down town to USC to throw in the "Cock's Throwing Area"

1. Warming up.

2. Scottish Style Hammer throws with an Olympic Hammer - This was the best I have felt. I was getting consistent 80 feet at the end. That is really good.

Drove back to the gym to work out.

3. Band Deceleration Squat Jumps - I really like these. The band throws you down faster than gravity. Sticking it is pretty tough. The video will be out soon. :D

4. Rack Deadlifts - From just above the knee. worked up to a single at 730lbs.

5. Kipping Pull-Ups - This is another great exercise. Like an athletic pull-up. 4 sets 5 reps.

PWO - The usual

Thoughts -

The 80's style headband was great during the throwing. The "tails" flip around and stuff, that makes it pretty cool. :cool:

[goergen1]

We have been talking about goal setting. The meeting is on Saturday. This is when we will all bring our goals to a head and get some serous planning going on.

I will discuss more in the thoughts section at the end of this post.

Workout

1. Dynamic Flex

2. KB Weight spins and drills

3. Single Arm Snatch - Worked up to 155lbs for a rep with each hand.

4. Snatch - up to a few sets at 215lbs. 1 - 3 reps depending upon the set.

5. Standing Overhead Press - No leg drive. Worked up to 225lbs for a set of 4.

Here is where I had to call it a day. My wife is out of town and I needed to let the dog out.

Thoughts - I have a lot of thoughts today. (actually these thoughts have been manifesting since the beginning of the holidays) I will work through a few things I have realized in the past few months.

1. I don't know how people make it only training 3 days per week. In my mind it seems that something is always being neglected due to lack of time. So the total result, final goal, will be hard to reach. (I know there are people out there who respond well to the 3 days per week amount of training. I am just not one of them)

2. Regardless of the program or training plan, the most important thing is your training partners. The people who make you do things you do not want to do and whose minds are sharp and able to help spot weaknesses and needs that are required for the best results.

3. I have made good gains in certain areas in the past few months. I have also neglected many areas in the past few months. The one constant I have had throughout my training career is that I have always believed that all aspects of fitness and sport should be trained at all times. Sometimes some are trained less and others more, but they are still all trained all the time.

I have strayed from this idea, this has left me with some glaring weaknesses. Things that I have just not worked on. I now have the goal of being competitive in the highland games and there are a lot of things that need to be addressed.

These things are -

1. I am not an athlete, nor am I athletic in any way, shape, or form. Athleticism has been something that I have never really trained, being involved in strength sports, I have not trained many of the basic skills that lead to being more athletic.

That is my first goal for this year. Be an all around athlete. I have been really big and strong, I have been small, lean, and very fit. But I have never held the total package. This year I will become large, strong, explosive, fit, and athletic.

My training will be adjusted some because of this.

2. I need to train the little things on a daily basis. GPP, core, back, hamstrings, basic movement, quickness, and power drills are things that are needed for me to reach my goals.

3. Nutrition. I had my nutrition going well before Thanksgiving. I really got off track during the holidays. What I know is that I feel and train better when I have at least 3 servings of vegetables and 3 servings of fruit per day. I need protein with every meal. I need a vitamin in the morning and in the evening. I need basic supplements like glutamine and proteins to get everything I need in a day.

Nutrition is very important and has to be perfect. I do not have good genetics. I am not naturally strong and my body does not like to stay strong once I am there. So everything has to be done properly for the best results.

The above thoughts are what I will be basing my training on. I need to stay focused and not stray from methods that will keep me healthy and having progress.

I will begin by adopting a 6 day per week training schedule.

I will have the details after this weekend.

To those who have read through this, thank you.

[goergen1]

Today was a long workout. We met at 9:00am. At 10:00am we did our goal setting for 2008. (we made a video so it will be up soon)

We started throwing at 11:00am

1. Overhead Shot Heaves - Lots of reps. I made a 7 foot PR by throwing 47.5 feet. I had 10 throws 45 feet +

2. Standing Shot - This was good. I hit a 5 foot PR on the 2nd throw at 35 feet. Then I had about 12 throws at 25 feet. :mad: Then I had 10 throws at 33 feet plus. So everything ended up good. :D

3. Scottish Throw with Olympic Hammer - PR here as well. 87.5 feet. That is 7 feet farther than last week. I will be interested to see how things go with the Scottish hammer. :cool:

This took us till about 2:00pm.

Lunch

Drove to the gym.

4. Reverse Hypers - Warm-Up with 230lbs.

5. Cheat Curls - What an awesome exercise. The Cannon and I both worked up to a single at 265lbs. Then I did a set of 10 at 185lbs.

6. Squats - Worked up to a VERY low motivation single at 500lbs. It was like. Dum-dee-doo, ok squat, Dum-dee-doo. Followed that up with a set of 10 at 225lbs.

PWO - The Usual

Thoughts - I am very happy with where my throws are going. I still have a lot to learn and a lot to improve. (of course that means that I will be getting a lot better :D)

[goergen1]

The start of my new plan has me training 6 days per week. I will be keeping the 3 lifting days with The Trilogy. Which are -

2. Lower Body Push / Upper Body Pull
4. Lower Body Pull / Upper Body Push
6. Athletic Day / Weakness Training

My other days will all be similar

1,3,5. Throwing Drills / Speed and Mobility Training / Posterior Chain / Abs

All that being said, here is the workout from today.

1. Dynamic Flex

2. 22lb D-Ball throws -
2.1. Overhead Heaves
2.2 Shoulder Rotation Throw - Practiced power through with my hips.

3. Med Ball Weight Drill - Did this drill using the med ball with a handle. Practiced getting the weight in front of me using my hips and legs. I released the ball into the wall.

Then I started adding in a one turn into the throw. This felt really good.

4. KB Turns - Weight turns using a 45lb KB. I did some 1 turns. Then practiced 2 turns. This also felt really good. I really feel like I have a lot more power coming out of the 2nd turn. :D

5. GHR - 3 sets 8 reps

6. GHR Stretch Sit-Ups - 3 sets 10 reps. I really arched back on these to get a stretch out of my abs and hip flexors. I need to work on getting more mobility in my torso.

7. Reverse Hypers - 3 sets 10 reps. 230lbs.

PWO - The Usual

Thoughts -

This was a really good day. I felt good and I really can tell my movement is getting better.

[Matt Brouse]

"Regardless of the program or training plan, the most important thing is your training partners. The people who make you do things you do not want to do and whose minds are sharp and able to help spot weaknesses and needs that are required for the best results."

Gospel, my man!

[goergen1]

Ain't that the truth Matt. Thanks to the partners.

Speaking of training partners, people I work with, friends of mine, and random passers by. All of them decided to let me know that I suck at everything, all in one day.

Today I was referred to as -

1. Not powerful
2. Not coordinated
3. Having a crappy press
4. Having a crappy grip
5. Being short
6. Looking like a turtle
7. Not caring what I look like
8. A girl
9. And some bunch of other stuff that has escaped my mind

Thanks everyone. :mad: :D :D :D

On to the workout.

We are moving our separate ways when it comes to training right now since we all have different weaknesses. We are still training at the same time, just not doing the same workout.

1. Dynamic Flex

2. Hammer Winders

3. Vertimax - 1 cord. 6 sets of 4 vertical jumps. 4 sets of 4 each side rotational jumps.

4. Hurricane Bulgarian Squat - some bunch of sets. Topping out at 5 reps on each leg with 320lbs.

5. Fat Rotating Handle Parallel Pull-Ups - 6 sets 3 reps

6. Parallel Lat Pull - 3 sets 10 reps. 150lbs, 180lbs, 200lbs.

7. Inch DB Holds

8. Monster Bell Holds - 100lbs

9. COC - I started some crushing strength. That is good.

10. GHR - 1 minute set. About 20 reps.

11. Reverse Hyper - 3 sets 10 reps. 230lbs

12. Land Mine Rotations - 3 sets 10 reps each side. 25lbs.

13. Shrugs - 3 sets 20 reps. Whatever weight.

14. Round Back DB Stretching Row - 3 sets 10 reps. 20lbs.

15. Crunches - 3 sets of 15 to get my back back to feeling normal.

PWO - The Usual

Thoughts -

Grip Training was interesting. I took a week off from training grip. So everything got worse. This re-affirms my belief that everything needs to be trained a few times each week for me to keep making progress.

I am going to keep toggling with my workout to get things where they should be. Since I am training 6 days again it is a lot easier to get everything done that needs to be done.

I feel great things coming this year.

[goergen1]

Getting some more work done today. This was not a huge workout by any stretch of the imagination, but important things for me to do.

1. Dynamic Flex

2. Hippy-Hopps - Broad Jumps, Skips, Bounds, Hops.

3. 22lb D-Ball Skip Throws - These went pretty good. I really feel I am using my hips better and I am getting a lot of force through my middle.

4. GHR - 3 sets 5 reps.

5. Straight Leg Raise - 3 sets 10 reps.

6. External Rotations - 3 sets 10 reps. 15lbs.

7. Reverse Hypers - 3 sets 10 reps. 140lbs.

PWO - The Usual

Thoughts - I feel a lot better not that I am training more days. I am more into it mentally. I feel like I am tying up all the loose ends. I really feel that I am about to make some great progress in a lot of areas.

I have also decided to re-tool the layout of my program. Things will look like this -

STARTING NEXT MONDAY -

Monday - Lower Body Push. I will alternate starting with a power exercise and starting with a heavy exercise. I will go back to using the Tendo to measure power output on this day in order to tune into how my body is adapting.

Tuesday / Friday - Upper Body Day. I have really felt I needed some more time to focus on various upper body things. These days will have my power and heavy exercises alternating. Again, using the Tendo to really dial things in.

Thursday - Lower Body Pull. Again I will alternate heavy and power starting exercises. I will be using the Tendo here as well.

Wednesday / Saturday - Throwing days. I need days where I am throwing and throwing only. It is important that I have these days and do not have to worry about doing a whole workout after throwing.

Additional info on the program.

1. I will be throwing and / or doing throwing drills on all days on top of Wed and Sat. This will work better for me since my lifting workouts will be shorter because I will not be doing both upper and lower body in the same day. So I can have the time to focus on throwing and lifting in the same day, without leaving important aspects of training out.

2. Warm-Ups will still be made up of footwork, basic power exercises, and throwing drills. This is not going to change.

Feedback is welcome. Fresh ideas are always a good thing.

[Matt Brouse]

I'd say that the "throwing only" days are probably the most important days up there.

Will always be using the tendo or will it be just every 3rd or 4th week to test progress?

[goergen1]

I will use the Tendo every workout. I will be using Auto-Regulation Conjugate (ARC) Training. SO each day will be a test to see where my nervous system is and I will base the workout of the day off f that.

Here is a link for more information about ARC training. (http://www.sorinexforums.com/community/showthread.php?t=215)

[goergen1]

It was Cyborg and I today, and we got to rockin.

1. Dynamic Flex

2. Agility Ladder

We did the first two things with a group of the Athletes Arena athletes. Yea. They were really good at that stuff. Us, not so much.:D

3. Reverse Hyper - 2 sets 10 reps. 230lbs.

4. Neck Attack - 2 sets 10 reps each way. Green Band.

5. Band Rotations - 2 sets 10 reps. Green Band.

6. Log Press - Worked 3 reps up to 276. This felt really good. I am getting some of my technique back on this lift.
Super-Set
7. Hang Snatch - Sets of 3. 135lbs. Did 3 reps between every set of log press. So 6 sets or so.

8. COC Grip Work - Um, I am not good at this.

9. Shrugs - 2 sets 10 reps. Some weight.

10. GHR - 2 sets 10 reps.

PWO - The Usual

Thoughts -

This went pretty good. I am excited to start breaking things up a little bit next week.

[goergen1]

No Cybernetic Cannon, No Cyborg. But Tex, RJ and I got after it.

I was not feeling up to par this morning. Felt like I had a cold or something. Once we got to workin' out I felt great. So....... Here's to the healing powers of workin' out.

1. Globe Trotters

2. Dynamic Flex

3. Agility Ladder

4. Stone Poppers and Sprints - 3 sets 5 reps. 230lb stone, 30 yard run.

5. Arm Over Arm Sled Drag and Sled Drag - Drug the sled arm over arm the length of the fat rope. Then got up and drug the sled back to the starting position. The sled weight was 265lbs. We were pulling up-hill.

6. Tire Flip - 700lb tire. Tex and I took turns flipping. Down the hill and back up. It was about 20 flips each.

7. Band Hamstring and quad stretch.

PWO - The Usual

Thoughts -

I feel really good after this workout. Everything went very well and I feel a lot better than I did this morning.

[Matt Brouse]

Nice work on the tire.

I like a lot of the names you guys use for movements.

[goergen1]

Yea. I think we make up a lot of names.:cool:

I have been under the weather since Sunday. I did not train on Monday. Today I took light.

1. Run, warm-up stuff

2. Hammer winders - 22lb Scottish hammer

3. Hammer Throws - 22lb hammer. This is getting better. My winding is better. I hit a bunch of throws at 55+ feet. Which is good for putting in about 70% effort. I threw until the hammer broke.

Hammers break a lot. I think it is how I am going to judge volume from now on. Throw till hammer breaks, that must be enough work. :D

4. PUD Throw - this was good. I forget how heavy this one is. It is less than the other one we have, that is for sure. Some bunch of throws. Getting to 33 feet or so. Again, not bad for the "I don't feel good" effort.

5. Overhead Press - at this point I was really feeling that I am sick. 2 sets 10 reps. 135lbs.

6. Bench Press - 2 sets 10 reps. 135lbs.

7. Bent Row - 2 sets 10 reps. 135lbs.

PWO - The Usual. Went to bed at 9:00pm.

Thoughts -

Nothing is more frustrating than being ill. Training takes a dive. I have to see my training partners doing super awesome stuff. Very angering.

I am focusing on recovering. I really want to be able to get after it on Thursday.

[Bert Sorin]

I like your Auto regulation of hammer training volume..throw until it breaks! Ha, that is hilarious. I would sometimes have 1 throw workouts...maybe that would be good for recovery. I mean, hey, hammers have to rest too right?

[goergen1]

Yea, we can call it HRT. (hammer recovery training) :D

I am feeling better today. Lighter workout, actually, I can tell I am not close to 100% when I am working out. Here it is.

1. Dynamic Flex

2. Power Shrugs - worked up to 200 something.

3. Deadlift - worked up to 400 something

4. Stretching Abs on GHR - these went well and really helped my hip flexor. (all this not training and sitting seems to be having adverse effects on the 'ol hip flexors)

5. Band Stretch - hamstrings, quads, hip flexors

Thoughts -

I feel much better. I am hoping to be in pretty good shape for throwing tomorrow.

[goergen1]

Saturday. The would be throwing day. Septin for the rain. So in light of my just coming off of illness. I kept the day pre-hab / re-hab.

1. Foam Roller - back, lats, glutes, IT, quads, hip flexor.

2. Reverse Hyper - 230lbs. 3 sets 10 reps.

3. GHR - 3 sets 10 reps.

4. Crunches & Plank Circuit - 1X through.

5. Band Stretching - calf, hamstring, glute, IT, quad, hip flexor.

Thoughts -

This was a good day in that everything is feeling a lot better and I am confident about being 100% on Monday.

[goergen1]

Short journal today. back in the saddle.

1. Globe Trotters

2. Standing Throws - used the 22lb ball. these are feeling better.

3. Box Squat - About parallel. worked up to 3 sets at 555lbs.

4. Jumping Step-ups - 3 sets 5 reps each leg.

5. Reverse Hypers - 3 sets 10 reps. 230lbs.

6. GHR - 3 sets 5 reps.

7. Stretching Abs on GHR - 3 sets 5 reps.

Thoughts -

Things were good. I am glad to be back on a schedule again.

[Matt Brouse]

Were those box squats sets of 12 or 15??:rolleyes:

[goergen1]

^^^ HA. Not Hardly. Just sets of 1. :cool:

Though I would call it a low motivation day. :D

[goergen1]

Lots of interesting stuff today. I will get into that when I get to that exercise.

This was an upper body push day.

1. Dynamic Flex

2. Tri-Plex Press - 3 sets 3 reps overhead press up to 225lbs. 3 sets 3 reps push press up to 265lbs. I practiced my power jerks for 3 sets of 3 reps with the 265.

3. Snapper Bench Press - This was new and awesome. We set up a "snapper" in the base camp rack that allowed us to add 120lbs of band tension to the bottom of the bench press. After a couple of inches the 120lbs "snapped" off and BAM the bar moved a lot faster.

We did the presses off of pins. We experimented with this exercise as well. Starting with a cluster set of 4 singles with 100lbs without using the "snapper." We used the Tendo to test the peak power produced.

We then used the same 100lb bar with the snapper for 2 sets of 4 reps. I averaged 13.3% higher power output using the snapper than without it.

On the 4th set we went back to using just the bar weight, no snapper. On that set my power output was 8% higher that it was for the first set of "naked" weight.

I would have to say that the "snapper" is a really great thing. It is a way to use over-speed training on specific lifts and at specific points in the range of motion. Which is cool. Also it aids in the increase of power past the voluntary power output. This really helps break the speed barrier.

We are testing the "Snapper" on deadlifts / jump shrugs on Thursday. I am really looking forward to that. Next week we will use it on squats. Which will also be very cool.

PWO - The Usual

Thoughts -

The "Snapper" is surprisingly fatiguing By the 4 set I was really feeling the strain on my system. Since my body is not used to (and is has not, up until this point, been able to reach these speeds) this was a LOT more taxing than one would think.

Especially since the bar weight was only 100lbs. It takes a LOT of force to accelerate that bar to 1.72 meters per second, (one of the speed measurements we took on one of my lifts) when it is considered that that speed was reached in under 12" of bar travel. (my range of motion is under a foot)

So the bar was accelerated to that speed, then decelerated to a stop. In a range of motion under 12". There is a lot going on when we look at all of that.

Sweet. :cool:

[Matt Brouse]

Wow, 13% is a noticable difference. 8% gains once returned to straight weight? Man...

I'd be interested to see if there is a leveling off effect or you'd continue to translate more accelerating force once this contraption is removed in future workouts...?

[goergen1]

We are interested in that too. We are going to be using the "snapper" over the next few weeks. Using various styles and lifts. Testing to see what the best results we can get out of each person doing the exercise.

I have a feeling that, after a few weeks of training. There will be a lasting nervous system adaptation that will be of great benefit.

I think at that point we will have to figure out how often we can work this into training. After yesterday I can say that it is very taxing and probably should not be used week in and week out.

Maybe 3 week cycles of this training worked in every 6 weeks or so??? We will see how it turns out.

[goergen1]

Throwing day. On these days I am forced to be reminded about how much has to be done before I am "good"

1. Dynamic Flex

2. 1 Turn Drill - 35lb weight. This was good. I started getting a feeling for how things are supposed to go.

3. 2 Turn Drill - 35lb weight. This was good to. Also something that I felt like I was making progress at.

4. Weight Throws - Used the 35lb weight. The first few throws were 2 turns and they went well. Then I all of a sudden was throwing 10 feet less. So there was a change made to the one turn. Here I had a few throws that were the same distance as my 2 turn throws. Then the 10 foot drop again.

5. WOB Throws - 35lb weight. 5 reps each hand. These were good. WOW, there is a big difference between my left and right hand. (I am left handed and everything is better on that side)

Thoughts -

I think I am going to take a little different route on my throwing days. I seem to get my best throws in the first 3 or 4 throws, after that I have a drop-off.

SO I was thinking this morning. My best throws are the first few throws. The throws I have RIGHT after doing drills. SO I think I am start trying a sequence like this.

Some drills, 3 throws, some drills, 3 throws, some drills, 3 throws.

I think this is a good way to keep hammering the little things that are important, and tie them in with the throws.

Yea. :cool:

[goergen1]

Training yesterday went pretty good. Lower Body Pull Day.

1. Dynamic Flex

2. Tri-Plex Pull - 3 sets 3 reps muscle high pull. Up to 185lbs. 3 sets 3 reps High Pull. Up to 275lbs. 3 sets 3 reps up to 385lbs.

3. Deadlift - a couple reps at 400-something. a rep at 515lbs. Then there was a lot of smack talk and heated discussion. So I upped the weight to 605lbs. I got it to below the knee three times.

Actually the 605 deadlift is a lot closer than I thought it was. Which is a good thing.

PWO - The Usual

[goergen1]

Yesterday was pretty good. It was a throwing day. I trained on my own. I just need a lot of reps with the throws.

1. Dynamic Flex

2. Overhead Shot Heave - 6 reps or so

3. Heavy weight for Distance - 56lbs. This was the first time I threw the heavy weight since last year. I did one turns. My first throw was dismal. 13 feet. Then I worked my way up to 4 throws or so at 22 - 23 feet. Much better if you ask me. :D Total throws were about 15.

4. Light Weight for Distance - 28lbs. I have not done this throw for a long time either. Got 35 feet on the first throw. Then I peppered the 30 foot mark. Then I ended with a few throws at 36 and 37 feet. I did about 15 throws here as well.

PWO - The Usual

Thoughts -

1. I am definitely more prepared for the throws. Not having done them, of course, my technique sucks. So a lot has to happen to realize the gains I have made in strength and power.

2. So I was trying to figure out the force it took to accelerate the bar when we were using the "snapper" the other day. I did not have all the information easily available. I was talking to Bert about it and he says -

"You know, if we hook the Tendo up to the computer it does all that stuff for you. You even get cool graphs and all kinds of information."

I said,

"You A-HOLE, how would I know that???"

So we are going to plug the Tendo into the computer the next time we use the "snapper" weight release device.

[goergen1]

Training today. By Myself. All the cool kids must have had something better to do.

1. Dynamic Flex

2. Bench Press - worked up to a few sets at 315lbs. Did not push it. Left shoulder sore from throwing yesterday.

3. DB Overhead Press - 3 sets 10 reps. 55lbs, 60lbs, 70lbs.

4. Fat Handle Parallel Pull-Ups - 4 sets 3-5 reps. These are to help my grip too. :D

5. Round Back Bent Over DB Row - 3 sets 10 reps. 50lbs, 55lbs, 60lbs.

6. GHR - 3 sets 5 reps. Moved the adjustment from 6 to 5. It went well.
Super-Set
7. Stretching Abs on GHR - 3 sets 5 reps. Can touch my hands to the floor now. That is good. :D Back and hip flexors feel a lot better since I have been doing this exercise more.
Super-Set
8. External Rotations - 3 sets 10 reps. 20 lbs.

9. Shrugs - 2 sets 20 reps. whatever weight.

PWO - The Usual

Thoughts -

I am glad to be training more days per week. Everything feels more normal now. I am in a better place mentally. It also allows me to do a lot more pre-hab / re-hab work. Which is a good thing.

Super Fun

[goergen1]

Throwing day. Things went well.

1. Dynamic Warm Up

2. Hammer Throw - Scottish style. PR at 83 feet today. Did about 30 throws.

PWO - Moe's

Thoughts -

Things seem to be getting better. The Pakowskies were here. (did not spell the name right) That was good because I got advice from a few people. Can't learn fast enough.:D

[goergen1]

More throwing today. All shot put work.

1. Dynamic Flex

2. Overhead Shot Heaves - Did about 25 of these. Hitting the 40+ mark.

3. Standing Throw - This seems to be feeling better. I am slowly learning how this throw feels. Peppered the 30+ area.

PWO - Steak Stir Fry

Thoughts - I guess I am just going to throw like every day to get more used to it.

That is all.

[goergen1]

hhhhmmmmmm........ This was fairly long work day. I was not particularly motivated to work out. Sometimes these are the best days to train.

1. Reverse Hyper - 280lbs 1 set 10 reps. 370lbs. 2 sets 10 reps.

2. Neck Attack - Green band. 3 sets 10 reps each direction.

3. Band Rotations - 3 sets 10 reps each side. Green band.

4. Squat - these were not really feeling good as I started. The bar felt ok. 145 felt good. 235 was smooth. 325 started getting uncomfortable. 415 was hard. 465 felt a little better. 505 felt good. 555 went very well. Took a jump to an even 600lbs and got it. It was NOT an easy rep. I am very happy about this. It is the first time I have hit a 600lb regular squat since I started training again. That is really good.

5. Log Bar Press - 135lbs for 5 reps. 185lbs for 3 reps. 185lbs for 3 reps. 225 for 2 reps. My throwing shoulder is still pretty sore, you know, because I am not very good yet and most of my throw is arm. So I took this one easy.

6. External Rotations - 4 sets 10 reps. 10 lbs.

7. GHR - 3 sets 8 reps
Super-Set
8. GHR Stretch Abs - 2 sets 6 reps. 1 set 8 reps.

Shrugs - something for 3 sets of 15 reps.
Super-Set
Reverse Flys - 3 sets 10 reps. 20lbs.

PWO - The Usual

Thoughts -

I have to say that I am feeling better about training all the way around. My strength seems to be coming along. The increased volume of throwing is really helping me understand the throws better. Everything is heading in the right direction.

Tex, just being around and being huge, is a great motivator. The fact that he has the coolest music and is a cool guy is also good.

I like being a member of the "GIANT STOMPING QUADRUPED" (that is the name I have given our group now that there are 4 of us:D)

[goergen1]

Today was a great day. Everything was great. All training seems to be coming together.

Pre-Workout - This was hardly a scientific way of going about taking pre-workout supplements. We opened some new stuff. It pretty much went like this.

"Here is some new stuff."

"What are the ingredients?"

"I don't know. I don't like to read that stuff."

"Are those pills?

"Yea."

I'll Take 4."

"Whats that stuff?"

"It tastes like crap."

"That usually means it works well."

"Yea. Let me try some."

So....... Basically we have no idea what everything was or which things worked and did not work. You gotta do that sometimes. We are in a quest for the best placebo effect. The question is. If you take a bunch of stuff that does not work, but there is a small placebo effect, is the more you take the larger the effect?

(the above is a fun story and should in no way be taken seriously :D)

1. Dynamic Flex

2. Overhead PUD Throw - 10+ throws. 44lbs.

3. WOB - 56lbs for those who do not know. 15+ throws. I am learning timing with the swing. When I am on it goes a LOT higher than when I am off. Our measuring stands are on the ground. Since we know we throw higher than the ground we used the ever so scientific system of.

"That looked like it was a higher than the other one." Though we are able to dial in the technique.

4. Single Arm Deadlift - 135lbs 3 reps each side. 185lbs 3 reps each side. 225lbs 3 reps each side. (we tried to do this one without straps. The answer is no, we can't :D) 275lbs 3 reps each side.

5. Weight release power shrugs - We used the band weight release that we used with the bench press last week. The release weight was 160lbs. So the weight at the bottom was 295lbs. 160lbs snapped off to make the weight 135lbs. We used the Tendo Weightlifting Analyzer to measure peak power for the lifts.

We did 4 reps with just a 135lb bar as our comparison test.

My first set with the weight release produced an average of 4.8% higher power production over teh first set with "naked weight."

My second set with the weight release produced a 7.1% increase in power production over the first set with "naked weight."

The 4th set was done without the weight release to test the effect on just using the 135lbs. Here I had an 8%+ increase in average power production over the first set with 135lbs "naked weight."

Again I realized a LARGE increase in power production that carried over to my highest overall power production on the last set without the weight release. Which is VERY awesome.

I see a LOT of good things coming from this training method. Especially for me when it comes to increased power production.

6. Reverse Hyper - 3 sets 10 reps. 140lbs.

7. Land Mine Rotations - 3 sets 8 reps on each side. 25lbs. We discussed a lot about different positions with this exercise and what is most effective as well as what produces the most rotation range of motion about the middle.

PWO - The Usual

Thoughts -

I am very excited about the base camp weight release. There are a lot of great things that will come from this. One of the most important things is power production int the first .2 seconds. (a very important ability when it comes to sports training)

We will be attaching the computer to the Tendo next week so that we will be able to get a lot more information as well as graphically show the power production and force production of the exercise.

Gym Conversation -

This did not exactly take place during the workout, but was a good conversation none the less.

Have you ever watched a lot of the people who go the Arnold Classic. Specifically to the "Expo" where all the supplement vendors are. This is how it goes.

"This is a great new product."

"Sweet!!!"

"It will get you jacked up for your workout. Though your heart may explode."

"Is it free?"

"Yes."

"I'll take some."

"Whats this stuff."

"It is to help increase your ability to do work and decrease recovery time. It will also increase your estrogen levels some."

"Cool. Is it free?"

"Yea."

"I'll take some."

It is kind of like if something is free, it does not matter what it is, it is probably worth taking.

Until next time cats and dogs,

"G"

[goergen1]

Yesterday was probably the best throwing day I have ever had.

1. Dynamic Flex

2. Overhead shot heaves - about 10.

3. Shot Put - 16lb shot. LOTS of throws. This was the first day that I was not just shoulder throwing. (which is nice, my shoulder is not even close to as sore as it has been after the shot put days. :D) I really felt like I made progress on my block as well. Overall I improved an average of 2-3 feet over my previous cluster of throws. Which is good.

4. Heavy Weight for Distance - Used a strap. The strap really helps and allows for me to get used to a higher speed without having to worry about grip. This was also the first day I did 2 turns for the heavy weight. It felt pretty good and I see some real progress.

5. Light Weight for Distance - This was good as well. My 2 turn is feeling a lot better and I feel like I have a better feel for the "tap the wheel" concept. which is good. My orbit seems to be getting better.

6. Vertimax - 3 sets 5 reps vertical jump. 3 sets 4 reps leg switch vertical jump.

Thoughts -

1. This was the best throwing day I have had. It is the first time I have not ended the day frustrated at the shot put. I think things will progress well over the next month or 2.

2. We talked about some interesting clean variations for different types of athletes. These may show up in our workouts sometime soon.

[Matt Brouse]

It is the first time I have not ended the day frustrated at the shot put.

That there is a victory in itself.

[goergen1]

^^^^ Yea. Things have been really coming along with the throwing stuff.

Yesterdays workout was pretty good. I decided to move my lower body push day to Tuesday. (since that is when everyone else does it, and having people around is good)

So today was some throwing drills and stuff.

1. Dynamic Flex

2. Right Hand KB Swings - 50lbs. Did these because Saturday was all left handed (my dominant side) Needed to balance things out.

3. Opposite Hammer Winders - 20lbs. Same reason as the above exercise.

4. Right Hand Med Ball Throws - Same thing as the above.

5. Sheaf Swings with the Core Bar - This was pretty good. I was very angry at it to begin with. After a few sets I got the swing down and was less jerky. Used 25lbs.

6. Fat Spinning Handle Parallel Pull-Ups - 4 sets. 5 reps, 4 reps, 4 reps, 3 reps. These are much harder on these pins than with a regular bar. Lots of grip. I was able to do many more this time than last time.

7. Trained the COC Grippers - Did this with Richard. :cool: Learned how to properly hold the grippers. Worked up and closed the #2. Did a down set with the #1.5 for 4 reps per hand and another sets of 4 with the credit card.

This marked the first official day of training to close the #3. This should be fun.

PWO - The Usual

[goergen1]

Short day. Under the weather.

1. Dynamic Flex

2. Overhead Stone Heaves - We have stones again!! That is cool.

3. Stone Throw - This was interesting. The whole night I thought I was throwing just over 20 feet and I was all angry and stuff. The we measured and I was throwing about 30 feet. That made the night better.

Other Happenings -

Tex farmers walked two 172+lb Inch dumbbells just over 51 feet. That was impressive. He was going for the 72 foot world record. I think he will beat it.

Awards I have won -

I have received the prestigious "Little Debbi Grip Award"

I can only believe this means that a little red haired girl wearing a bonnet has a better grip than I. :mad:

Thats ok since I am the least crossfit person out there as well.

All that on top of my lack of explosive power, throwing skill, and basic athleticism.

I am pretty happy with myself today. :mad: :) :D :cool:

[goergen1]

Yesterday was great.

1. Dynamic Flex

2. Pud Throw - 44lbs. Threw an 8 foot PR on this one. I really learned how to get long. That was good.

This felt so good I went right to the Weight Over Bar

3. Weight Over Bar - 56lbs. The best day I have ever had. The weight felt light, my timing was great, I was really able to get long and put force on the weight through a greater range of motion.

Thoughts-

The past couple of weeks have been great. I have set a PR in every throw, squatted 600lbs again. Everything is going great. I am looking forward to what the next few months of training will bring.

[paul ferency]

G, I always noted in the past my wt4ht always went along with my big squats, never my cleans. So keep squattin' big!! Paul

[goergen1]

Heck yea. Glad to hear that. Especially since my squat is so much better than my clean. :D (not that I spend a whole lot of time doing cleans)

Thanks for the encouragement Paul. :cool:

[goergen1]

Today was the first day back to close to normal strength training. I took it easy.

1. Dynamic Flex

2. Single Leg BOSU Stuff

3. KB Swings on BOSU - 3 sets 10 reps. 35lbs.

4. Reverse Hyper - 3 sets 10 reps. 280lbs.

5. Neck Attack - 3 sets 8 reps each direction. Using a green band plus 45lbs

6. Band Rotations - 3 sets 10 reps each side. Green Band.

7. KB Rotating Swings - 4 sets 10 reps swinging both directions. Used a 45lb and a 40lb KB. My timing on these swings was pretty good. It takes a lot less effort to make the weight do what I want it to.

8. WOB Style KB Swings - 4 sets. Used 45lb and 40lb KB. This was good. More swinging. I have a much better feel for swinging weight.

9. High Pull - 6 sets 3 reps. Ended a couple sets at 275lbs.

10. RDL - Sets of 5. Worked up to a couple sets at 400lbs.

11. Glute Ham Raise - 3 sets 10 reps.

12. Stretching Sit-Ups on GHR - 3 sets 5 reps. Holding the stretch about 5 seconds at the bottom. Can touch my hands to the floor. :cool:

13. Lat Pull-Down - 3 sets 15 reps. 140lbs.

Thoughts -

Things went pretty good today. The flow was good and I have not lost any ability to do work.

[goergen1]

This was one of the best training days I have had in a while.

1. Dynamic Flex.

2. Overhead Shot Heave - peppered the 40 foot mark. Which is pr range for me at this field. :cool:

3. Standing Stone Throw - The whole time I was doing this I felt like I was getting better. It was just that the stone was not going as far as I would have liked. We were throwing in the dark. I thought I was throwing a 15lb stone. As it turned out, I was throwing a 21lb stone. My throws were suddenly a lot better. :D

4. PUD Throw - 20something pounds. This went well also. I have not really been training with this pud. So everything was a PR. :p I did about 12 throws.

Back to the gym

5. RDL - The goal was 30 reps for the day. I was warming up, not keeping track of the weight. I hit an OK weight and we got to talking.

I said "It would be pretty cool to do 500lbs for 5 reps one day."

Bert says "That would be cool. What are you planning to do next?"

"I don't know, maybe another sets at whatever that weight is."

"Change out the 25lb plates for 35lb plates and push it a little bit."

"OK." I say. "I'll do 5 reps."

As it turned out, that top weight was 500LBS!!!!!! So I got my goal of 500lbs for 5 tonight. I like setting a goal and hitting a goal in the same night. Makes me happy. :D :cool:

My weights for the day were. 230X3, 280X3, 320X3, 370X3, 430X3, 480X3, 500X5, 225X7.

Oh. I was using a 50lb 2 inch bar. :cool:

6. DB OHP - 3 sets 10 reps 50lbs.

7. DB Inc Bench Press - 3 sets 5 reps 80lbs.

8. Groin Stretcher - 3 sets 6 reps. These were pretty tough. I could feel the stretch as well as the strengthening effect. Pretty cool exercise.

9. Stretch Abs on GHR - 3 sets 5 reps.

10. Neck Attack - 4 ways. 3 sets 8 reps each. Green band.

11. Reverse Hyper - 3 sets 10 reps. 190lbs.

PWO - The Usual

Thoughts -

I am pretty happy with the day overall. I am pretty happy with training overall. Throwing has been going very well. I really am getting a better feel for all the throws. Lifting is going well. I feel like I am more athletic than I have ever been. My old strength is starting to come back. Which is also good.

Double thumbs up for the day. :cool: :cool:

Thanks to Bert for being the "Get with it and make this stuff happen" guy. :D

[Bert Sorin]

Yeah, the "Arby's workout" aka "5 for 5" was pretty impressive. Glad to see all of the throws and lifting coming up. Time for phase 2 and BIGGER throws!!!
great going.

[goergen1]

RRRRRRRRRRRRRAAAAAAAAAAAAAAAA

Indeed. :D

[goergen1]

Pre / Re - Hab. We are holding each other accountable for his recovery work. Which is a really good idea.

1. Band Back Traction - 2 blue bands.

2. On the Ground Back Traction - 2 blue bands.

3. Stability Foot Stomps - Purple band. Buncha stomps.

4. Hip Flexor / Psoas Stretch - Purple Band.

5. Stability Foot Stomps - Purple. Buncha Stomps.

6. Shoulder Traction - Purple Band. Both Sides.

7. KB Swings - Light. Just getting the blood flowing.

8. Foam Roller - Back. Lats.

9. Ninja Bo Staff Move - Some buncha reps in each direction.

Thoughts -

That was good. We are going to have 2 days per week like this. I think the extra recovery work is going to go well.

[goergen1]

Todays training was awesome. Bert and I sat doem and hashed out our training plan for both lifting and throwing the other night. I am very excited about how things turned out. I think we have a plan where we will be able to efficiently meet all aspects of training.

PreWO - B12 + caffeine. I am calling this stuff the "white craptacular." The taste is awful, but it is only a shot from a tube and works very well. An excellent combination.

1. Dynamic Flex

2. BOSU Work - Single leg work and KB swings.

3. Standing Jumps - A few rounds down and back jumping to every other hash mark.

4. Vertimax - 30 foot falls. We did 10 sets 3 reps today. The first 5 sets were regular vertical jumps. The second 5 sets were leg switch jumps. These felt really good.

I got come compliments on my calves looking better after all the throwing and jumping I have been doing. :cool: Thanks to all who noticed.

5. Bulgarian Single Leg Squat on the Hurricane - 5 sets 4 reps each leg. 230lbs, 280lbs, 320lbs, 370lbs, 400lbs. This was an 80lb pr for me. (we went up to 320 about 6 weeks or so ago) So that was very good. My single leg strength is coming up very well.

6. "L" Rotations - Used the Functional Cable Column. 3 sets of some reps on each side. This is a taxing exercise. I really like it.
Super-Set
7. Parallel Fat Rolling Bar Pull-Ups - 3 sets 5 reps. My grip is getting better on these so I am able to get more reps.

8. COC Grippers - Some closes with teh #1 and #1.5. A couple closes and a couple attempts to close on the #2.

9. Took a few tugs on the 132 inch DB.

10. 3" Handle DB Lift - The small one. I forget if it is 75lbs or 100lbs??? Either way I got a few good lifts with each hand.

Thoughts -

Again a great day. I believe we are training the best possible way for our goals and have bought into the fact that everything is going to get better and stronger as long as we are consistent.

[goergen1]

Pre/Re Hab day.

1. The Stick - quads, hamstrings, calves, IT band.

2. Band Traction on Shoulders - a bunch of positions on each arm.

3. Band Stomps - Green Band

4. Hamstring Stretch. - Green Band

Thoughts -

Good day. I needed some recovery work. I am going to sit in the whirlpool now.

[goergen1]

Throwing day. Things went pretty good.

Wram-up. Some bunch of stuff.

1. Hammer Throw Scottish Style - Hit about 24 throws. Got some to the 90 foot range. Creeping up the the 100footer.

2. Weight for Distance - 32.5lbs. Threw this about 16 times. I thought I was doing crappy. (since my hammer was going pretty good, and Bert was throwing his hammer about 60whatever meters.:D) I ended up throwing 43'6" which is farther than I usually throw the 28. So that so good.

Thoughts -

Throwing seems to be going well. I thing my first contest is going to be in March.

[goergen1]

Yesterday might have been the worst throwing day in history. (save the overhead shot, which is not an event)

1. Warming-Up Stuff - Dynamic flex and running and jumping type stuff.

2. Overhead Shot - hot 42 feet today. Best throw ever on this field.

3. Shot-Put - The other day I was feeling really good with this. Today, not so much. I am having a really hard time getting the idea of how to use my legs. Right now it is an upper body throw.

Pretty much I am going to get good at the shot one day or my throwing shoulder is going to be so injured that I will not be able to do the event. :rolleyes:

I tried the South African style. I could throw about 20 feet doing this. :mad: Really it is not much less than the gaggle of 37's and couple 30's I hit with the stand. :mad: :mad:

4. Pud Throw - 44lbs. Had no feel for this. That is frustrating since I had a great feel for it the last time I did it. Was not using legs, arms were not long, was not following through. So 15 feet or so. :mad: :mad: :mad:

5. Weight Over Bar - Same problems as the Pud. The difference is that I am strong enough to get the weight close to what I can throw when I am on.

Thoughts so far -

Throwing is one of the most frustrating things I have ever done. Some days I am on and everything feels like it is going to get a lot better real soon. (those are the days that I try to keep in mind on days like today.)

Then there are days like today, where everything seems to be falling apart, and the only possible outcome, it seems, is to get worse.

I guess practice more is the answer. :mad: :( :) :D :cool:

To the gym.

6. RDL - 30 reps. 3 sets 10 reps 225lbs.

7. Push Pres / Jerks - went up to 185 for some sets of tipples. Worked on the flexibility to get my elbows up.

8. DB Bench Press - 3 sets 10 reps 80lbs.

9. Reverse Hype / Neck / Groin stretch.

PWO - The usual

[paul ferency]

G, Don't get discouraged,throwing can be a fickle whore! The day before my 1st 60' shot put in college I couldn't hit 53'. and believe me Iwas throwing hard. Iwas training thru because they didn't have a 50 footer, even squatted pretty heavy after practice. Next day my 1st standing put 56' and didn't have a throw under 59' with a best of 61'5''...... so hang in there cause you just never know, the next one could be the ONE!! Paul

[SJeck]

To Whom it may concern:
As one who has stood on the same turf as MR. Ferency and watched his iron implements sail a fair spell farther than mine, I'd heartly suggest you listen to WHATEVER he says about throwing ANYTHING!
p.s. How the heck are you Big Paul?!
Steve Jeck

[goergen1]

Thanks to Paul and the Jeckster. That helps a lot.

Throwing seems like it is very volatile compared to lifting.

Today was not a bad day for lifting. Got some work done.

Tested for a power day.

1. D-Flex and Warm-Up Stuff

2. Vertimax - 30 foot-falls. 12 reps of vertical jumps. 18 reps of step-up jumps.

3. Single Leg Deadlift on Hurricane - 20 reps. Did these. 4 sets 5 reps. 140, 230, 280, 280

4. Reverse Cheat Curls - A bunch of sets of 8 reps. 130lbs.

5. Fat Bar Bent Rows - 4 sets 5 reps. 225lbs.

6. Shop Around Cable Rows - These I was going for flow. Alternating arms, up, down, side, swim style, backward swim, whatever. Just getting used to waving around instead of staying in one range of motion.

7. Ring Rows - Treated these more like a rhomboid stretch than a row. 3 sets 5 reps.

PWO - The Usual

Thoughts -

I am getting a better feeling for the flow my body has in training. I know how the weeks feel after heavy lifting, I know how the weeks feel after heavy throwing. So that is really good. Getting a feeling for how my body reacts to the throwing is very important. The throwing is much more intense than I would think. It still takes me by surprise.

[paul ferency]

G, Just to give you an idea of the amount of throwing it may take to get comfortable with it here is some backround. Started highland games in 84 and have always kept written journals of my lifting and throwing. When I was getting the total hip replacement the doc was interested in the amount of volume it took to get the hip in the condition it was in. I brought in the journals and he had some of his staff go over just the throwing reps. From 84-04 counting drills they came up with almost 950,000!!!!! I was hoping for a million but now that the hip is fixed it gives me a goal I can work on into my 70's.......... sooo just keep throwin!!!!!!!! Stevie i'll be in touch brother. Paul

[goergen1]

I was hoping for a million but now that the hip is fixed it gives me a goal I can work on into my 70's

:D WOW. A million throws is a LOT.:eek: I realize that I am not close yet, having just a few months of real throwing under my belt.

I will keep throwing. I am sure great progress will be made over the next few decades. :D

Thanks Paul. I will be throwing. :cool:

[SJeck]

Big Paul,
You and my Grandma are the only ones who can get away with calling me "Stevie" (kind of like it, actually)!
I ran across an old photo from '92 or '93 Alexandria games...I'm standing between you and Harry MacDonald, and at 5'11'' 280lbs. I look like some little kid got lost and wandered over to see the dinosaurs!
Great advice to the Gman on reps....I remember another Highland games superstar (Jim "The California Cool Cat" McGoldrick) referring to a "special strength" that only comes after thousands of throws.
Anyway, look forward to hearing from you, Brother!
Steve...I mean Stevie!:)

[goergen1]

Yesterday was a great workout. Some things clicked with the heavy and light weights for distance.

1. D-Flex

2. Swings w/ Heavy Weight

3. Heavy Weight - Doing 2 turns. This is the 3 workout or so I have done the 2 turn. I feel like I started getting the idea of how to use my middle with this throw. Threw about 20 reps.

4. Light Weight - This went great. Hit 47.5 feet on the 3rd throw. This is 2 feet farther than my previous best. The rest of the day I thought I could hit 50 feet. So I hit about 15 more throws at 47+. Then I had to peel some skin off my hand in order to smooth things out and be able to get some more throws in without causing more problems.

I hit about 6 or 8 more throws. Then I started trailing off to not as good. So I called it a day. The 50 foot mark eluded me on this day, soon I will make that distance. :D

[goergen1]

OK Paul. I made some progress toward my 1 million throwing reps today. :D

1. Warm-Up Stuff

2. Overhead Shot Heave - 15+ reps here. Hit about 47 on my best throws. That was good.

3. Shot Put (Stand)- I took what I learned about using middle yesterday and was able to consistently get 2 more feet on my average throw. So that was good too. About 15 throws here.

4. Hammer - Used a heavy Olympic Hammer. Practiced winders. Did some throws. Nothing I kept track of. Just getting the feel of the winders. Hit about 8 throws and a lot of winders.

5. Weight Over Bar - We used a 25lb weight and threw it over a 20 foot-ish bar. Now, I don't mean that I threw it over the bar. Actually this was an interesting thing for me. I kept missing it. By an inch or so. I had my first breakdown of angry savageness about 15 throws in. I had my second anger breakdown in the mid 20's. :mad: :mad:

It was at this point that Bert and Dave said that I was not leaving till I got the weight over the bar. I thought, "Could I knock them both out with this weight before they took me out???"

Finally, Once I was into the 30's on throws, I made the weight go over the bar. :D

6. Broad Jumps - We did about 6 reps. I hit 8 feet. Pretty good after all the work so far.

7. Single Leg Triple Jump - 3 reps on each leg. These were pretty had for me. I know I need to get better on the single leg support stuff.

8. Some light running to get everything back to normal.

PWO - Pizza and Beer. Recovery food of champions.

Thoughts -

This was an interesting day. Bert always said, "Sometimes you have to throw until you are really tiered, that way you have to learn how to make things go without just muscling it out there."

That makes sense after today. Here is what I learned about the weight over bar.

1. It is not just hip extension.

2. Swing the ball out, then up.

3. Push the knees forward.

Throwing is an emotional roller coaster. It is worth it for days like today.

[goergen1]

We went to the Arnold Classic this past weekend. I will not get into to much detail as a bunch of pictures and video will be coming out this week.

We did some throwing Monday evening.

Heavyweight - Some throws

Lightweight - Some Throws

Thoughts -

Well. I had a good day last week. So this day was not the greatest. It was a work day. Got a lot of throws in. Which is good. Definitely something I can build off of.

[goergen1]

Running behind on the logging of the workout-ness

Tuesday -

1. Dynamic Flex

2. General Strength Circuit - 8 - 10 reps each exercise.

3. Bosu Kettle Bell Stuff

4. Hungarian Core Blaster - 6 - 10 reps. 25lbs, 50lbs, 75lbs, 100lbs, 125lbs

5. 3 +1 Hang Snatch - 3 "sloppy" reps + 1 catch. 145 X a lot of sets. Worked on timing a lot. This is a really great way to do snatches.

6. Snatch Pulls - A lot of sets of 3 up to 235lbs. Put the tendo on. I was hitting a pretty consistent 2200 watts of peak power production. That was really cool.

7. Push Press - Used the curl bar. 135lbs. Worked on power and timing.

8. 100lb 3" Handle DB Stuff - Some deadlifts and modified rows with the thing.

THURSDAY -

1. Reverse Hypers - 3 sets 10 reps. 140lbs.

2. Dynamic Flex

3. Oveahead Shot Heave with a Rock - a bunch of throws. 40+

4. Stone Throw - Really got my legs more into this. That is good. I really needed to get legs into my stone throw.

5. 28lb Weight Over Bar - A bunch of throws. Working on speed and getting the feeling of this dang throw.

The throwing went pretty good. I am happy about the progress that has been made with these throws today.

Back to the gym.

6. Jumping Chins w/ Sweet Yellow Straps - whatever sets of 5 - 8.
Super-Set
7. Squat - Did triples. 145lbs, 235lbs, 325lbs, 375lbs, 415lbs, singles now 465lbs, 505lbs.

8. COC Grippers - some reps with the 1, 1.5, 2. Then I did some with the 2.5 (I did not close it, I was practicing) Then a bunch of closes with the 2.

Today (fri)

Massage. Got work done on my upper back. I am noticing that I have a really tight upper back now that I am throwing. Since throwing requires shoulder mobility (something I have not previously needed with strongman and powerlifting) Just something that needs to be addressed with my new sport.

Thoughts -

Training is going well and I look forward to a lot of progress. Or at least a lot of fun training. :D

[goergen1]

Throwing is an interesting thing. The days that feel good are the best days ever. This was one of those days.

PRE-WO - NO-BS Dirty, Nasty B-Complex, Electrolytes.

1. Dynamic Flex

2. Overhead shot heave - Actually it was a 17+lb overhead stone heave. Still hit 42 feet. That was pretty sweet.

3. Heavy Weight for Distance - this felt really good. I am starting to get a feel for this. I am really feeling the first turn well. I just need to do a lot more second turns. This was the most consistent day I have had with this event. Usually I throw 17' then 10' then 18' or something along those lines. Today I never hit less than 18' and hit 21'. All of that was good.

4. Light Weight for Distance - This is feeling really good. I average in the mid 40' range. I can feel the 50+ coming soon. Again I am really feeling this event better.

5. Hungarian Core Blaster - A sick number of sets. Working up to 125lbs for sets of 5-8. A bunch of sets at the top weight.

6. 3+1 Snatch - I really like these. I believe they are helping my athleticism a lot. 4 sets with 140lbs or so.

7. Kettle Bell High Pulls - 3 sets 6 reps on each side.

8. Kettle Bell Swings - 3 sets 6 reps on each side.

Thoughts -

After using the Hungarian Core Blaster, Kettle Bells and the 3+1 snatches more I can really feel the benefit of using these things to help throwing. All of them are helping me develop a rhythm with weight and I really feel that it helps in the throws.

Cyborg tried for 700lbs for 10 reps in the deadlift today. He ended up doing a set of 7, then a set of 4, then another set of 4. Pretty crazy anyhow. I am sure he will get the 10 reps.

On another note, Richard and I had a bet on this. I lost today. So I am going to make a BBQ meal, the menu will be chosen by Richard.

I am betting that Jason gets the 700 for 10 next time as well. :D

[Matt Brouse]

Bert always said, "Sometimes you have to throw until you are really tiered, that way you have to learn how to make things go without just muscling it out there."

I always had coaches say this to me and it's probably the best advice you could give a sub-elite level thrower. But it's also the hardest to follow.

[goergen1]

^^^^^ Agreed. :D

Yesterday marked the delivery of our Yoke of Goergen. The new piece of equipment that happens to be named after me. :D Let me say that this thing is awesome.

We did start with throwing though.

1. Overhead Shone Heave - This is getting better and better. Hit 42 with the 17+ pound stone.

2. Stone Standing Throw - This is not getting better. This event is pretty hard for me to get for some reason. I must need to do a lot more reps. :D

3. Weight Over Bar - Lots of throws. Throwing over 10 feet. Over and over again. Then we moved it to 11.5 feet. I hit the bar a bunch of times. I feel like my timing is getting better. I was also feeling all the pulling work I did on Tuesday.

Back to the gym yo play with the new Yoke.

4. Yoke Walk - 385lbs. (the yoke weights 385lbs) A lot of sets taking turns going down and back. 30 feet or so distance every time.

5. Push Sled - The yoke is designed to also be a push and pull sled. Lots of sets here too. Pushed with hands on the bar as well as zercher style. (zercher style is pretty tough)

PWO - The Usual

Thoughts -

This was a pretty good workout. The throws, though not the best day I have had, are feeling like I understand the throws a lot better.

The yoke is awesome. We did some basic stuff on it this evening. The Athletes Arena folks had a bunch of kids super-setting pull-ups and squats on it. Shane did a light Fran workout on it. There is just so much cool stuff that can be done with this thing.

Awesome.

[goergen1]

Well, Andrew Durniat came in to train with us today. He was here yesterday as well. Just making a show then. You know, lifting the inch with both hands, then an inch in each hand, then lifting an anvil, then the Dinnie stone replica, then a 200+lb fat handle dumbbell. Dude has pretty serious grip.

On to today. Andrew schooled us in some kettle bell training.

1. Dynamic Flex

Circuit -

1. Behind the Neck Thrusters
2. Full Contact Twists
3. Kettle Bell Snatches

1. Pull-Ups on 3" Fat Bar - a few sets of 5+ reps.

Everything that was not the kettle bells was done off the new yoke. Which we are renaming the Base Station. Seems like a more appropriate name, since being a yoke is only one of a million things we can do with it.

I could no say how many sets we did. More than 6 that is for sure. Getting up to about 200lbs on the thrusters for 3 - 5 reps per set, 20kg on the twists for some reps on each side, and 70lbs on the kettle bell snatches for 8 - 12 reps on each side.

This was a pretty good workout. Felt better than I thought it would, that's for sure. More of this type of thing is going to be a very good thing.

Oh yea, Andrew snatched the 132lb kettle bell a bunch of times. Cyborg did it for a few sets of 3 or 4 in each hand. That is pretty serious. I picked it up, swung it some, pretended I was going to snatch it. I think with a bit more training on the kettle bells I will be able to snatch the 132. Not like next week or anything, but it is doable. :D

Andrew also farmers walked 2 Inch dumbbells 9 feet this morning. Again, this guy is shockingly strong. Especially in his 215lb frame.

[goergen1]

So today was a good workout.

1. Dynamic Flex

2. Snatch - 3+1. Worked up to about 8 sets at 180lbs. This felt pretty good. Did some reps without using the shrug or getting on my toes. I felt like I got a lot of power out of my hips. (thanks coach Gillespie)

3. Hungarian Core Blaster - 5 sets 6 reps. 25lbs, 50lbs, 75lbs, 100lbs, 125lbs.

4. Kettle Bell Swings - 6 swings.
Super-Set
5. Kettle Bell High Pulls - 6 pulls.
Super-Set
6. Banded Kettle Bell Presses - 10 reps.

7. Kettle Bell Snatch + Press - 3 sets 6 reps each. 45lbs the first set. 70lbs the second set.

PWO - The Usual

Thoughts -

Today was a good day. Lots of insight about what I am training for and how to go about doing that. I feel like my back is getting in a lot better general condition. I have definitely been more consistent and had a better feel for my throws. Tomorrow will be a throwing day.

[goergen1]

The Throwing, The Throwing, Gots Ta Love The Throwing!!!!!:D

Rain is a' commin' So get out and start throwing. Gosh.

1. Overhead Shot Heave - 15+lb stone. I am feeling all the pulling from yesterday. Snapped a bunch out to 45 and 46 feet. That was cool. Did not hit one under 40 feet.

2. Light Weight for Distance - From the first throw I was dropping bombs. (for me anyhow:rolleyes:) Consistent 45 foot range. Then the groove was gone and I was all of a sudden hitting 35 feet. :cool:

It must be time to move to the next throw!!!!

3. Standing Stone Throw - It started out a a Crap-Fest. Just terrible. So I decided to go out, shag Bert's throws, and toss them back however. Then I threw one and my feet changed places!!! AND, it went farther than usual. So I kept doing that for a while.

I then moved back into the box and did some official throws, and I was a lot better. I even broke the 30 foot mark a couple of times!!!! SWEET!! :D (that has not happened that often)

Thoughts -

I seem to be having little breakthroughs in all of my throws. Every time I have a different breakthrough. Now if I can tie them together I will really have something to sing about.

A lot of times I just have to get away from thinking too much and just throw however. I generally stumble onto something when doing this.

SSSSSOOOOOOOOO!!!!!!!! Heres to not thinking too much. :D :cool:

[goergen1]

Yesterday was a light lifting type day. Since today is a throwing day.

1. Dynamic Flex

2. Front Squat - 10 (or so) sets of 3. Worked up to a few sets at 275lbs.

3. Seated Cable Row - 3 or 4 sets. Worked to 270lbs.

4. Kettle Bell Snatches - 5 reps each side. 45lbs. 62lbs. 70some lbs. 88lbs for 2 sets.

5. On a bet with Bert I tried to bottoms up the 88lb kettle bell. I am very close for only trying 4X in my life. :D I owe Bert a lunch. :rolleyes:

Thoughts -

I still think the kettle bells are good gym work for me. The more I do them and the more throwing I do the better everything gets. I think the two things complement each other very well.

I also think I am going to start squatting on a little more regular basis.

[goergen1]

Breakthrough throwing day today. I have had a string of good days. This one tops 'em all so far. :cool:

1. Dynamic Flex

2. Light Hammer - Everything was feeling really good. I release on the 2nd or 3rd winder. I have been getting a feel for when the best release is. Slammin' these. I started with some hight 70 footers. Then hit 5 or 6 between 81 and 85 feet. That was really good.

3. Heavy Hammer - Again things seem to be falling into place. When I mess up I still hit 60 feet plus. Hit a long 65 today. most were 59 - 62.

The trend of getting better-ness continues.

4. Heavy Weight - I have been hitting upper teens up to 20 feet lately then something really helped today. Bert really went through how to start with the heavy weight.

See, everyone says you have to push it on the start. But they don't really mean "push" they mean "pull" see how that can get confusing. :confused:

So once I learned that push means pull everything changes and I was hitting 23 - 24 feet the rest of the day. At the end I even felt like I had a lot of space in the box to work with. (usually I am running out of space) So I now understand what sprint toward the throw means as well.

PWO - The Ming. Lovin' the Chinese food. :D

Thoughts -

I seem to be developing a throw in each event. Meaning that I am now getting decent enough that my throwing form is becoming consistent. This give a HUGE platform to work off of. Before, every throw was so different that all I could do was throw a lot more times to get better. I am not getting to the point where I can start working on more specific things and make progress from that sort of thing.

SWEET!!!!

Thanks to Bert for being a good coach and being patient with someone like me. :D

[goergen1]

Today was a HECKOFA day. Long. 5:45pm - 8:30pm throwing. This was tough, but a lot of good came out of it. I will get more into it as I recap the day.

PreWO - Oatmeal & protein, Nasty-B, Electrolytes, Animal Pak

1. Dynamic Flex

2. Overhead Stone Heave - 10 reps. 17.5lbs. 40-42 feet.

3. Standing Stone Throw - 17.5lbs. 20 some-odd throws. All 25 - 28 foot range. (thats not saying there were not some that were 22 or so, just not many) Man this throw is hard. I am still having trouble feeling what s supposed to happen. I must need a lot more reps. So that is what I will get.

4. Light Weight for Distance - 50+ throws. All between 44 and 47 feet. It makes me very happy that I can hit the same distance no matter what. It means I have a consistent throw and I can focus on more things that will make me better. As opposed to just getting in tons and tons of reps.

By the end of this my legs were like pushing off floppy rubber posts. This is the first time I have thrown myself to complete failure. Yet I can still throw the same distance. As I get more fatigued I get more efficient at the throw. That is also good.

PWO - Attack w/ Kool-Aid, Muscle Milk

Thoughts -

My throwing specific strength is much better. I can feel this as I throw more and more. I feel I can use my strength now instead of just flopping around, unable to tap into potential. That is very cool.

I also believe I am in better throwing shape. The higher volume of throwing combined with the higher volume of the Hungarian Core Blaster, Kettle Bells, and 3+1 Snatches has really got me in better shape to take a lot more throws.

I feel like I have a better idea of what getting into good throwing shape is. That is getting in good enough shape to do more and more throws. A month ago I never would have made 50+ throws with the light weight. I was able to do that tonight. As I am learning more and more I see that one of the most important things is to get in better and better condition so I can take more and more throws. That is the key to getting better for me now.

Getting stronger is still important, I still train to get stronger, it is just that the main focus is to be able to take a higher and higher volume of throws. That will ultimately make me better than anything else. Perhaps an increase in strength will make a difference in the future, at this point in time, though, my training time is better spent throwing and getting in better condition to throw more.

[goergen1]

Yesterday was a gym day. I did not do a ton of work since today promises to be another big throwing day.

1. Hungarian Core Blaster - a bunch of light sets to warm up. Then sets of 8 up to 100lbs.

2. RDL - Sets of 5. No belt or motivation, just work, up to a smooth set at 385lbs.

3. Single Arm KB Clean and Push Press - 8 reps each side. Up to 60lb KB.

4. 2 Hand KB Push Press - I got this crazy idea that I wanted to push press 2, 60lb KB for 2 minutes straight. HOLY CRAP. That did not work out at all like I thought. I did one set at about a minute and five seconds and a second at a minute fifteen seconds.

This was a lot harder than I thought. It was not my shoulders that were getting tired, it was my spinal erectors and middle that were getting lit up. This is WAY different than I thought. Having yoked a fair amount of weight, I figured that my middle would be strong enough to stand for time with kettle bells.

That was not the case at all. The KB contests where they do this lift for 10 minutes is that much more amazing to me now. It is a whole different type of strength and strength endurance.

Thoughts -

I now have a goal of 2 min with the 60lb KB. I am going to add more and more of this type of thing to my training. Mixed with a lot more throwing, my throwing condition should get pretty high over the next couple of months. That will be good.

[goergen1]

Today was not a huge day. Just getting more throwing volume in. I did more basic throwing stuff today.

1. Dynamic Flex

2. Pud Overhead Heave - 20-something pounds. Hit about 35 feet with this one. That was the first time over 40 feet with it. Did a bunch of throws.

3. Pud Overhead Heave - Part 2 - 44lbs. Hit 29 feet with this one. This was the first time I was close to 30 feet.

4. WOB - Set the bar at 11.5 feet and started throwing. Alternated hands. Hit some, missed some. I really need to start getting better at this. So doing it more often will be the plan.

Thoughts -

John, Jacob Jingle-Hymer-Schmidt. Thats my name too.

And they say I don't know words to songs. HUH. :D

[Matt Brouse]

I really need to start getting better at this. So doing it more often will be the plan.

I've only thrown WOB twice. Cleared 13 both times. My apartment smells of rich mohogany. I have many leather-bound books.

[goergen1]

^^^^ Yea. You former throwers kind of tick me off. ;) :D

Well, I felt like being stronger today, and I was in the mood to do some work. I was training by myself, so I decided to take my time and do things right.

PreWO - Dirty NO-BS Pre-WOrkout, B-shot, electrolytes.

I also had a Nasty B-Complex in the middle of the workout.

1. Dynamic Flex

2. Power Skips - 3 sets, 15 yards down and back.

3. Repeat Broad Jumps - 7 - 7.5 feet. 15 yards down and back. 6 sets.

4. Reverse Hyper - 2 sets 10 reps at 140lbs.

5. Band Rotations - 2 sets 10 reps each side with the green band.

6. Zercher Squat - Started at the bottom position off the straps. The starting position was just below ballzak level. (I know that is not the best way to put it. I guess I could have said just below the crotch, but that does not really sound that much better. :rolleyes:) Worked up to a single at 435lbs.

I still felt like being strong, so.....

7. Parallel Box Squat - I worked up to a triple at 605lbs. Pretty much smoked these reps. If I had any of my training partners there I would have jumped to 655lbs. I am confident it would have went. But alas, all I had was some kid to spot me.

I says, "You're gonna spot me on this set."

He says, "I really do not think that is a good idea."

So I says, "Yet, you are going to do it anyway, get over here."

Needless to say I did not have great confidence in the spotting personnel at the time.

8. 10" Log Bench Press - worked up to 4 reps at 326lbs. Not bad for pressing about once every 8 weeks or so. Everything felt pretty good on this one, I think I will start pressing a little more often.

9. Log OHP - Just a few sets of 5 at about 200lbs. At this point I did not feel like cleaning any more weight than that.

10. Reverse Hyper - 2 sets 10 reps at 140lbs.

11. Band Rotations - 2 sets 10 reps each side with the green band.

PWO - Attack w/ Kool-Aid, Muscle Milk, Oatmeal w/ milk and blueberries.

Thoughts -

I really like getting stronger. I feel like I am almost strong again. I also thing I need to work in some heavy days more often.

On another note. This got me to thinking. It is pretty amazing how you can be burned out on one type of activity, (throwing for me at the end of this week) yet be ready to rock and roll on another type of activity. (heavy lifting today)

This just shows that a lot more work can be done if workouts are set up properly.

All in all, every aspect of my training has been going well recently, just need to keep the ball rolling. :cool:

[Matt Brouse]

Any crap I gave you in my last response was just obliterated. The name of the game is strength and you got me beat bro! Killin' it!

[paul ferency]

G, Back in the day squattin heavy on a Sun. night in the college weight room were I coached.Lookin to double 7fitty and got stiffed by my peeps who were gonna spot me. Female VB player my only resort, goin down for the 2nd rep she says what do I do if you can't get it ? Replied dial 911 and just leave it 'll save ya alot of paperwork.....

[paul ferency]

btw I ended up marrying her, no bull!!!!

[goergen1]

WOW. That is pretty funny. I'm glad everything worked out. ;)

Apparently the lesson is -

"Put the weight on the bar, if you have no help you will have to get it!!" :cool:

So next time I will load the weight.

Thanks Paul.

Thanks for the T-Shirt as well. Much appreciated. :D

[goergen1]

OK, I trained a couple of days since I posted last.

Tuesday -

This ended up being a very high volume standing stone throw day.

1. Dynamic Flex

2. Overhead Shot Heave - 10 throws

3. Standing Stone Throw - 17.5lb Stone.I threw 28 and 29 feet a LOT of times. By my 90th throw I was consistently hitting the 30 foot mark. I then stopped counting trows. A bunch of throws later I was hitting 31 feet very consistently. I ended up hitting 31 about 8 or 9 times. That was good.

Back to the gym -

4. 3+1 Snatch - 2 sets 135lbs. 2 sets 155lbs. 3 sets 185lbs.

5. Kettle Bell Snatches - 62lbs. 3 sets 8 reps on each arm.

Thoughts -

This shows that my throwing condition is way up. It also shows that if I get 100 throws in, I will go up a foot or 2. Proving, of course, that I am a beginner and throwing a LOT of times is going to be the most beneficial.

I also really started to feel some of what is supposed to go on with the stone throw. I will hit 35+ feet in about 500-700 more throws. :D

Wednesday -

This was a one exercise workout.

1. Bench Press from Chest w/ 3" Bar = Set the bar in the straps just touching my chest. Worked up to a couple of singles at 365lbs. Not bad.

Thursday -

1. Reverse Hypers - 140lbs. 2 sets 10 reps.

2. Overhead Shot Heave - 8 throws.

3. Hammer Winders - Lots of these. Practiced with the Scottish hammer. Just getting a better and better winding feel.

4. PUD Work - A bunch of different throws with the PUD. Good general throwing type stuff.

Back to the Gym -

5. Sumo Deadlift - Worked up to a few singles at 440lbs. It has been 3 or 4 years since I have done these. They felt pretty good.

6. Pull-Ups - 3 sets 5 reps. Different grips.

7. Short Box, Single Leg, Hopping Things - Bert was using these to get a better feel for how leg drive should work when throwing. They felt pretty good. I can tell this is not a motion I have done very often. Getting better will be a good thing.

8. Push Press w/ E-Z Curl Bar - went up to about 185lbs for a bunch of sets. Did some power jerks as well. I really like the E-Z Curl bar for this type of thing. It is much easier on my shoulders and elbows.

Thoughts -

I am really feeling the high throwing volume from Tuesday today. Again, more throwing is going to be a good thing.

I have been thinking about how much more athletic I am now than I have ever been. The throwing is a VERY different beast than lifting. After having been a competitive powerlifter, weightlifter, and strongman guy, I have done a lot of lifts. It is safe to say that none of these lifts increased my athleticism.

though I am still in the beginning stages of throwing, the more I throw, the more I realize the difference between strength training for strength and strength training for a sport. It is a VERY different ball game.

That is all for now. Until Next Time -

Grow Faster, Grow Stronger.

[goergen1]

Eric Frasure came in for a visit and a workout today. That was exciting. He first messed around with a 500lb conans walk with the base station, then lifted the circus bell, then messed with the inch dumbbell. This guy is legit strong.

Eric then wanted to do some Zercher lockouts. He did eom 800' and 900lb lifts. Then we loaded the bar up to 1001lbs. He tried it, then did it on the 2nd try. It is impressive that he can hold that much weight in the crooks of his elbows, much less lift it off the straps. (he used our straps system for lifting off)

Again very impressive. Then there was some throwing talk and some discussion on using the heavy partial reps.

All of the above we got on video, so we will have it up soon.

Then we all had a Braemar Throw off. The contestants were -

Bert Sorin
Eric Frasure
Jeff Goergen
Richard Sorin (yes, he brought the throwing bug with him on this day)
Josh Ortegon
Shane Miller

It was good fun. We used a 22lb D-Ball. (it was hardcore raining so we did this on the turf inside) The throws were.

1. Bert Sorin - 42+
2. Eric Frasure - 40+
3. Jeff Goergen - 28.5+
4. Richard Sorin - 28+
5. Josh Ortegon - 27+
6. Shane Miller - 25+

I am sure you can guess who the Professional Highland guys are. :D

Then We hit some Gym Stuff. Below was my workout.

1. 3+1 Snatch - 5 sets 135lbs.

2. Jump Shrugs - 3 sets 3 reps. 135lbs.

3. Bench Press - 125lbs X 3. 215lbs X 3. 265lbsX3. 305lbs X 10. The 10 at 305 were actually pretty easy. I was suprised as this was the first regular bench press I have done in a month or 2. I have been wanting to start pressing more. I think I hit that goal this week. :cool:

Other Important Notes -

The strongman guys put on a clinic walking the yoke at 700lbs a bunch of times on the turf. (that is more challenging than pavement)

They then did some 500lb+ conans walks.

And polished it off with dueling stones. lifting back and forth off the platform.

The Base Station was used for all of the strongman stuff. We also got some good video of all that as well.

Grip Stuff -

The stronger grip people. Richard Sorin, Tex, Cyborg, Frasure. Has an anvil walking contest. 149lb anvil, carried single handed by the horn for distance. Impressive stuff. Nobody went under 25 feet and big Tex handled the thing for 79 feet. All of these guys were impressive with the anvil.

Thoughts -

1. I had a huge throwing volume with the standing throw this week. I have set PR's every time and things are really coming along well.

2. Some really impressive stuff goes on here. It is very exciting to have this many good competitors in different sports come together and train. I think it raises the bar for everyone involved.

We talked about this after the workout. Being surrounded with great people all the time creates a formula where everyone has to get better.

I can't wait to see what will happen on the next workout. :cool:

[Matt Brouse]

2. Some really impressive stuff goes on here. It is very exciting to have this many good competitors in different sports come together and train. I think it raises the bar for everyone involved.

We talked about this after the workout. Being surrounded with great people all the time creates a formula where everyone has to get better.

:o :( :mad:

[goergen1]

^^^^^ Yea :cool: It is true though.

Had a couple of workouts since the last update.

Tuesday -

1. Dynamic Flex

2. 56 For Distance - This was a goofy day. It took me 20 throws to break 15 feet. Then 20 more throws to hit 20 feet. Then I has 15 throws between 22 and 24. I was starting to get angry.

Everything started going better when I said, "Screw technique, I'm just going to throw as hard as I can."

That worked. I think the 56 takes that kind of intensity.

3. 28 For Distance - Did about 15 throws. All over 40. Some over 45. That was good.

Wednesday -

Took a short lifting day here.

1. Dynamic Flex

2. Power Skips

3. Standing Broad Jumps - 4 sets. 5-8 jumps. 7' - 8' foot distance. These went really well.

4. Single Leg Broad Jumps - 4 sets each leg. 5-8 jumps. 5' foot distance on average.

5. Squat - worked up to 465lbs for a pretty easy triple.

6. Power Jerks - 185lbs. 8 sets of 3 reps.

That is all for now.

"G"

[goergen1]

Had a rough week. So it was time for Saturday, get after it, day. Brought 5 of my most hardcore CD's, put them in the player, hit shuffle, and started training.

1. Reverse Hypers - 3 sets 10 reps. 190lbs, 280lbs, 370lbs.

2. Band Rotations - 3 sets 10 reps each side. Green Band.

3. Front Box Squat - Used a 50lb Squat Bar. Box Height was 4 inches below parallel. Worked up to a single at 415lbs. That lift was not too hard.

4. Box Squat - Same box height as the front squat. did a few sets at 415lbs to get used to the back squat. Then worked up to a single at 550lbs. This was a really solid rep as well.

5. Log Clean and Press - First time doing the clean in a while. Worked up to 236lbs for a few sets of 2 or 3. Went pretty good for the first time doing these together in a while. Did these off of the pulling blocks.

6. 2.5" Bar Bent Row - Did these touching the floor on every rep. Sets of 5. 6 or 8 sets. Went to 285lbs for a couple of sets at the end.

7. Bench Press - worked up to a pretty easy single at 400lbs.

8. 2.5" Bar Deadlift - Double overhand grip. Worked up to 335lbs. Tried 385lbs. The bar fell out of my hands when I was close to the top.

9. Repeat box Jumps - 24" or so. 6 or 8 sets of 5 reps. Repeat jumps.

10. 2" Fat Bar Pull-Ups - 3 sets 5 reps.

11. Hanging Leg Raise - 3 sets 10 reps.

12. DB Overhead Extensions - 3 sets 10 reps. 60lbs, 70lbs, 80lbs.

PWO - Attack, Kool-Aid, Muscle Milk

Thoughts -

Not much thinking today. Just training.

[goergen1]

Back to the training. Throwing day today. I have revamped my training a little to fit me better. I think the only thing I am going to do on throwing days is going to be throw.

1. Dynamic Flex

2. Overhead Shot Heave - A bunch. 43feet or so.

3. Heavy Weight - This went better. My first throw was over 20 feet. So that cut out the 40 throws it took to get to 20 last time. Everything feels pretty good here. (I should say better, not good yet) Hit 23 feet. I can feel things getting better.

4. Light Weight - Did a game type thing. 2 warm-ups. 3 throws. Hit 45 feet or so every time.

5. Caber - If you read Bert's journal you will know that the caber was floppy and WE cut the end of it of.

Actually the caber was a LOT easier than I remember it. Specifically the Pic. (we have not trained the caber since Charleston last year) That was good.

That is all for the day. Bert has a game tomorrow. I expect to hear some great news tomorrow evening.

[goergen1]

Got in and got after it today.

1. D-Flex

2. Parallel Good Mornings - Used the Buffalo bar. Worked up to a single at 435lbs. Took A 465 down, it pined me to the straps. So thats how that ended up. I am going to get a little more into good mornings. They are such a great exercise.

3. KB Snatches - Sets of 5 reps. 50lb, 62lb, 70lb, 88lb. Then I did 10 reps on each hand with the 70lb.

4. Reverse Hypers - 3 sets 10 reps. 280lbs.

5. Y-T-M's - 3 sets 5 reps each. 60lbs.

PWO - Nachos & Water.

Thoughts -

I am restructuring my workouts right now. I think I have a pretty good plan. The new layout will be a LOT less time per workout, while keeping the volume higher. This is closer to my schedule when I was doing pure strength training. It worked EXTREMELY well. I had to make some adjustments for throwing, all-in-all I think it will be really good.

[Matt Brouse]

Honestly, what else would a guy eat after a workout?!

Quite the workout last Saturday!

[goergen1]

Honestly, what else would a guy eat after a workout?!

That's what I'm sayin'!! :D

The big workout last Sat was mostly blowing off steam. A little stress hit.

On to the workout today.

1. Warm-Up Stuff

2. Push Jerks - Used the Ivanko long curl bar. Went up to a single at 285. Not bad. Getting used to pressing and getting weight over my head more often again.

3. Close Grip Bench Press - Started with 2 monster mini bands doubled over on each side. +155lbs 2 sets 8 reps. +165lbs 2 sets 5 reps. +165lbs 8 sets 3 reps. Then the bands came off and I worked up to an easy single at 305lbs.

4. DB Overhead Triceps Extensions - 3 sets 10 reps. 70lbs, 80lbs, 90lbs.

5. Lat Pull-Downs - 3 sets 10 reps. 140lbs. 2 sets at 160lbs.

Thoughts -

I am going to like having more frequent workouts.

[goergen1]

Throwing day today.

PreWO - Dirty PreWO, B'Shot, Mineral Shot

1. D-Flex

2. Overhead Shot Heave - We cleaned out the office today. I know, it does not sound like it has anything ot do with throwing. But..... There was an old monitor there and we decided it needed a new home. At about the 45 foot mark on the throwing field.

We took turns throwing the 17.5lb stone at the monitor. I had a good square hit right on top, and a good square hit in the middle of the screen. SWEET:cool:

3. Light Weight - Things are getting better here. I have a better concept of running down hill, as well as letting the ground come to me. Hit a few 45-48 feet. A bunch 40-45 feet.

4. Weight Over Bar - I am getting dangerously close to hitting 12 feet. I had kind of an idea today. Now that my throwing condition is better, I think it is a good idea to spend a lot more time with the heavier events. I need to increase my throwing "strength" if there is such a thing. Being a beginner yet, I believe that general strength does not help much, if at all. It seems like the better at the throws you are, the more if a difference strength makes.

Just an observation be me. :D

Thoughts -

I guess I worked these into the regular log section today. Don't have much else.

"G"

[goergen1]

Short throwing day today.

1. D-Flex

2. Heavy Weight - Not a ton of throws. I am getting used to throwing a heavy weight during every practice in order to increase my throwing strength.

That is all. :D

[goergen1]

Today was a big day. Rory and CrossFit Gary cam into town. As well as some high school discus throwers. So we had a heck of a group together.

Got to the gym at 10:00am.

1. D-Flex

2. Overhead Pud Heave - 25lbs. A few Throws

3. Overhead Stone Heave - 15.5lb stone. A few throws.

4. Standing Stone Throw - 15.5lb stone. Lots of throws. It was a really good day for this. Set a PR at 35 feet.

5. Heavyweight for Distance - 56lbs. Bunch of throws. Did some strap work here. Hit a PR of 25+ feet. That was good. I hit that distance with authority.

6. Lightweight for Distance - 28lbs. Lots of throws. Set a PR at 49'11" I tried to get the 50 feet I want. Did not quite get it. Still about a 2 foot PR.

7. Hammer Throw - 22lb. Threw till it broke. Hit a PR of 69 feet. That was good.

So, 4 events, 4 PR's. That is a good day. It is good to have Rory here. We are close to the same level. So we get to directly compete. He wins some. I win some. It is very good for both of us.

Started raining at about 1:30pm. Back to the gym.

8. 3+1 Snatch - 5 sets or so at 135lbs. These are going well.

9. Deadlift - 3 sets 3 reps at 405lbs.

10. Front Squat - Worked up to a single at 405lbs.

The lifting was pretty challenging after about 3 hours of throwing.

Thoughts -

All in all it was a good day. 4-5 hours of training. Good people, good times. It is days like today that are really good motivators.

Rory and CrossFit Gary did the 300 workout after throwing. It was sick. Rory did it in 12min 36sec. Gary did it in 12min 11sec. Those guys are in incredible condition.

I am going to Savanna, GA for my first game this year on the 3rd of may. I am feeling pretty confident I will have some more PR's. Contest PR's anyhow. It looks to be a good time.

[goergen1]

Pretty good day today.

1. D-Flex

2. Sheaf - 16lb. This was the first time throwing the sheaf this year. I am not sure why I have neglected this throw. Still, hit 25 feet or so. That is good.

3. Weight Over Bar - Lots of throws. Very close to hitting 12.5 feet. That would have been sweet. Soon. Perhaps Saturday. :D

[goergen1]

Pre-contest workout. Nothing big, just dialing some things in.

1. D-Flex

2. Stone - 3 throws. Hit a really solid 31 footer.

3. Heavyweight - 3 warm-ups. 3 throws. I found the cue I need. I have a good feeling on this one. 22.5 feet.

4. Light Weight - 3 throws. 45 feet.

5. Hammer - 22lb. 3 throws. 66 feet.

6. Caber - Couple of pics. Not to serous since i am pretty scared of the jagged spikes of death coming out of this thing.

Thoughts -

This was a good day. I feel ready to compete. I feel ready hit some PR's. The goal is to get better. I am sure that will happen.

[goergen1]

This was a really fun game. It was ran well and by great people. The athletes made things even better. Everyone was respectful and polite (though some smack talk does occur:D) All in all a great experience.

I came in 2nd place in the B class. I feel that with some work over the summer I will become an A guy. Which falls into meeting my goals this year.

If anything describes my performance in the Savannah game it is consistency. I placed in every event, I did not have any disasters or get killed in any event. With a sport with this many events I believe it is important to be consistent. Everyone has their best event, but there should not be an event where the placement is too low.

I did not make the some of the PR's I was looking to hit. Do to some faulting (hey, it was my second game) and some technical errors. I think more experience will solve these issues.

As far as my practicing goes. It is important that I get after the first 3 throws or so. To get used to having to do it in a game. Instead of what I have been doing. Which is getting my best throws 20-40 throws into practice.

I will practice technique and other things after I dial in the first 3 practice throws. Something to think about.

Other learning experiences.

The Hammer - Each throw was less than the last. My best was 63'8". I thought it was more, apparently not. Partly due to the tearing up of the sandy ground by those with spikes, partly because I miss-judged the amount of tacky needed. (I did not take into account the tacky that others would have on the hammer) Learning experiences that I will remember for the next game.

The Caber - Though I won this event, I did not turn the caber. I definitely could have. Bert later brought to my attention that if I ran forward faster I would be more likely to turn it. Which makes sense since I just balanced it, let it come forward and threw. Again, something to remember for next time.

The Heavy Weight - I hit 21'8" (or something around there) I did not win this event. There is definitely a lot more distance I can pull out of this throw. Upon video analysis, I finish with my back to the field a lot of times. Something I will work on in practice.

The Light Weight - I forget the actual distance. 40something. Again there is more there. I just need to get my second turn better. Did you know your foot cant touch the back line? I know now. Something else to practice. I will pay more attention to where I am in the box.

The Stone - I am going to have to learn the glide at least. Something to get more then just my stand. There is a lot I can do here to get better.

The Sheaf - I hit 22'. Which was good for only practicing once. I also hit every height on the first try. Also good. I missed 24' more due to aiming issues than height issues.

The WOB - Hit 11'. Again aiming was an issue. Hit the 12' bar on the way up. Hit 12' height, but it went straight up and straight down. Not over the bar. I have to say that this was the best I have felt on the WOB though. A couple of changes that I made over the bast couple weeks really helped.

All in all I am happy with the way things went. Bert was great, being a long distance phone coach. A BIG thanks out to him. :D

I also feel very fortunate to train with a guy like Bert. As much as everyone makes fun of him, he is a pure athlete who has a great handle on the technique of throwing. Which is good for a guy like me with a mere 8 months of throwing. I am sure he is preventing me from making mistakes that I would have made without great coaching.

All that being said. I am getting ready for next time.

"G"

[Rory]

good work at the games Jeff.

Are you training at the compound this weekend? I would love to come down and have a little friendly competition between us.

[goergen1]

Thanks Rory.

We got back from the CSCCa at about 12:30am Friday. If we train this weekend we will train on Sunday. Will let you know.

[goergen1]

Back to training yesterday day after a long week last week. Basic workout.

1. D-Flex

2. KB Throwing Drills

3. Power Skips

4. Standing Broad Jumps

5. Kettle Bell Swings

6. Incline Bench Press - worked up to a bunch of sets at 300lbs.

7. Pull-Ups - 3 sets 5 reps.

8. KB Push Press - 3 sets 10 reps. 60lb bells.

9. Incline Triceps Press - 3 sets 10 reps. 135lbs.

10. YTM's - 3 sets 15 reps.

Overall a good day. Getting training in more often is going to be very good for me.

[Bert Sorin]

yeah, big props to G for his first solo HG comp. He did really well, winning the caber, and not tanking in anything. Things will pick up now in training for sure. Good job man.

[goergen1]

^^^^ Yea, training is going to get better. Thanks Bert. :D

I will be posting 2 days of training here.

Tuesday

1. D-flex

2. Overhead Shot Heave - 15.5lbs. Bunch of throws in the mid 40's.

3. Heavy Weight - Did strap work here. This went good. Hit 25 feet a few times. Things are feeling better here.

4. Light Weight - This went pretty well also. Hit 47 feet. I am getting close to my 50 footer. Soon. :D

5. Light Weight Turns - Repeat turn drill. Lots of turns. That was the point. Things started feeling better after doing this for a while.

6. Weight Over Bar - I was not going to do this, but Bert was training it.

He says, "Just hit 11 feet." I says, "OK."

So I hit it a couple of times. He says, "Move it up to 12 feet." I says, "OK."

I hit 12 feet on the first try. This was my first official 12 foot WOB. I dominated it to. The handle hit the bar on the way over.

I stood there a moment, pretty surprised. Then I went after Bert. He was running, I was catching up. I decided to stop chasing him since he could pull a hamstring o hip flexor at any time. :D

This was a good day. Missing the WOB sooooo much was a lot of stress. Hitting it relieved about 90% of the stress in my life. I am very relieved. I now know that I will be able to hit it on regular basis.

Wednesday

Got up early. Had a quality breakfast. Hit the gym.

1. D-Flex

2. KB Throwing Drills

3. KB Swings

4. Power Skips / Repeat Broad Jumps

5. Speed Squats - Parallel Box. 315lbs. Kept the average speed over .7 meters per second and the peak speed over 1.0 meters per second. Did 10 sets 2 reps.

6. Repeat Box Jumps - 24" sets of 5 reps. Super-Set with squats. So, 10 sets.

7. Hungarian Core Blaster - 4 sets 6 reps. 85lbs.

8. BW Ring Rows - 3 sets 6 reps. Focused on stretching out at the bottom.

9. Reverse Hypers - 3 sets 10 reps. 140lbs.

10. Sit-Ups - 1 set 20 reps. Did these to loosen the 'ol back out.

Thoughts -

Everything is going well. I really like training more frequently. Makes me happy.

That is all for now.

"G"

[Rory]

I read some of your earlier posts and one of the differences of your journal is that you focused alot on nutrition and food intake, especially as an activator for increased performance.

You haven't mentioned much lately about your nutritional intake.

Have you still be disciplined about your nutritional intake (IE eating alot of lean meats, veggies, not crap food) or have you been slacking?

I have been doing a lot of reading and one of the things Greg Glassman (founder of Crossfit) really stresses is a systematic, discliplined approach to nutrition. So much so that athletes should weigh and measure their food to ensure the ratio of nutrients are balanced. He claims that if they do this, there performance levels will increase.

Based on your background and experience in strength training, how important is nutrition to an athelete competing in strength sports.

[goergen1]

Have you still be disciplined about your nutritional intake (IE eating alot of lean meats, veggies, not crap food) or have you been slacking?

I am pretty disciplined with my nutrition. To be clear, I am not a "clean" eater. I make sure I get in 6 or so servings of fruits and vegetables per day. I focus on getting my vitamins as well as eating a good amount of protein.

I also have ice cream for desert on a daily basis, donuts for breakfast every Sunday and a few meals out every week. :D

So I have a good intake of healthy and good foods. As well a a good intake of "Hey, I'm alive and want to enjoy eating" foods.

This system serves me well from a making progress standpoint, if not from the "looking like a super hero" standpoint.

Based on your background and experience in strength training, how important is nutrition to an athelete competing in strength sports.

As with everything else, nutrition plays varying role in different athletes success. The more genetically gifted you are, the less of a difference it makes. I also believe that people adjust their training based upon how they eat. (even if they do not know it)

I will pick on Bert. He rarely trains. (2-3 days per week) When he does he focuses on throwing, then does a couple of exercises in the weight room.

It works for him, he gets better at everything. I believe he has, over time, adjusted his training to his lifestyle. He gets 2 or 3 meals per day of whatever is available. As a result, it takes him more time to recover and adapt to training, his workout style reflects that. (I know there are other factors that effect training as well, nutrition is only part of the picture)

The system works very well for him and he has, and continues to have, great success with his training.

Now I will use myself as an example, since I am a stark contrast to Bert.

I have to eat 5-7 times per day to get the most out of my training. Over the years my training has been much more frequent. (6 workouts per week, minimum) Recovery time is fast. Getting proper nutrition (though not the cleanest way of doing things) is what helped me break the 800lb barrier in the squat when I was training strongman. The volume that I could handle at that time (6-10 workouts per week) was immense.

This is something I am bring back into my training. Lately, my nutrition has been good, but my training has not been as much as it should have been. I believe I will have a lot more success with more volume.

Back to nutrition. I am a big believer in the "get enough" plan. If you get enough of everything you need, you have nothing to worry about. After that, there is the "clean things up to prevent fat gain" portion. A section I rarely make it into.

So much so that athletes should weigh and measure their food to ensure the ratio of nutrients are balanced.

I know the bodybuilding community gets into the weighing and measuring thing. When I do decide to cut weight. (I have cut 100lbs and 130lbs on separate occasions, both in under 10 months) I like the portioning aspect of tracking food.

Meaning, 2 chicken breasts, what looks like the right amount of rice and broccoli. Or a bowl of oats, 1.5 scoops of protein, and what looks like enough berries. Stuff like that.

I think the weigh and measure thing is a pain in the A$$ for those of us who live in real life with real jobs and families. Either that or the average person like me is not obsessive-compulsive enough to do this type of thing.

So as with anything, different nutrition plans will work differently for different people. I suppose that is why there is a boat load of conflicting nutrition advice. I do think each person, if they are serious, will find their "best" way. Even if it is not the best way for anybody else.

This turned out to be a much longer post than I had anticipated. I hope it was helpful.

[goergen1]

OK, on to training.

Today was another great day. I will get right to it.

1. D-Flex

2. Overhead Shot Heave.

3. Standing Stone Throw - 15.5lbs. Hit a 31 footer on my first throw. A couple of throws after that I hit 35 feet. That was a 4 foot PR. I think I actually felt how things were supposed to work. :eek: So I am looking to get this even more down over the next few weeks.

4. Heavy Hammer - Another PR. 73 feet. A couple of others over 70. First day over 70. This is coming along well. I have a LOT of speed on my turns, once I keep it going through the release things will get a lot better.

5. Light Hammer - PR again. 82 feet. My first time over 80. Really good.

6. Weight Over Bar - 11 feet. 1 throw. that is it.

Thoughts -

Things are going very well. I am sure it has nothing to do with my coach ;) and everything to do with my great natural talent. :rolleyes:

[Bert Sorin]

yeah, my training is all over the map right now. I will start eating better, thanks for calling me out Jeff. :(

Great job this week man. Lots of big PR's this week for you. Awesome job, keep it up.

[goergen1]

:D Just stating some of my casual observations. :D

It does work for you. :cool:

[Matt V]

Jeff,

Nice PRs! What have you been doing to improve your hammer? Are you using blades?

Matt

[goergen1]

What have you been doing to improve your hammer?

Just throwing the hammer and doing winders. Mostly I believe (at my level anyhow) doing the throws a lot is the most important thing. There are days where I have over 50 throws with an implement. (sometimes, on my most frustrating days, over 100 throws)

Basically a lot of throws.

Having Bert around really helps. He keeps me from spending months doing things wrong. (like I would without someone who knows the throws) So different technique cues he gives are very helpful. That probably has as much to do with it as getting a ton of throws in.

Are you using blades?

No. I guess I will look into getting some once I get a better feel for the throws. Actually, I haven't really thought about it.

I wish I had a cooler sounding answer.

[goergen1]

Throwing training today.

1. D-FLex

2. Overhead Shot Heave - hit a few at 45 feet.

3. Weight Over Bar - Set the bat at 11 feet. Thew it over 10X straight. Moved the bar to 12 feet. Hit it on the first try. That is good.

4. Sheaf - A bunch of throws here. Some really good ones. Some slice off to the left really bad. :rolleyes: Sheaf is a streaky event.

[goergen1]

Yesterday was a pretty basic workout.

1. Warm-Up Stuff - Not D-Flex. Just some basic moving around.

2. OHP - Went up to 3 reps at 225lbs.

3. Standing Cable Rows - 5 sets or so of 10 reps.

3. Single Arm Cable Rows - 5 sets or so of 10 reps.

4. Push-Ups on Rings - 10 sets 10 reps. Worked these in between the rowing stuff. These were pretty sweet. I am trying to work in some stuff like this for more shoulder stability work.

[goergen1]

This is going to be the log for my Tuesday and Wednesday workouts.

Tuesday

Throwing day. I like the direction things are going. :D

1. D-Flex

2. Overhead Heave - A bunch of throws. 14lb stone. This was good. I need to work on getting faster with the stones. the 14 is something I might work in more often.

3. Heavy Weight - Strap work. My average throw was about 24-25 feet. That is good. The 30 foot mark is within sight.

Did some spin drills before I started the heavy weight. That is something that really helped.

4. Light Weight - A bunch of throws. Hit 47 feet and a bunch of 45 footers. This is interesting. I used to be more comfertable with the light weight. Now I am more comfertable with the heavyweight. I seem to be having trouble "feeling" the light weight. Right now I am spinning around and letting go.

I need to do the spinning drills before the light weight. I think that will start giving a better feel for this throw.

5. Weight Over Bar - 3 throws at 11 feet. Hit 12 feet on the first try again. That was pretty good. Since my last game I have hit the 12 foot throw on the first try every time. This Saturday I will going for 13 feet.

Thoughts -

Throwing is getting better and better. I keep thinking I am going to start doing more hard strength training because I would like to be a lot stronger. But....... Every time I go to do that I end up doing stuff that will help my throws instead. HUH. I must be becoming more of a thrower type guy.

Wednesday

Lifting in the morning.

1. D-Flex

2. Power Skips - 3 sets 30 yards.

3. Repeat Broad Jumps - 15 yards. 3 sets.

4. Repeat Single Leg Broad Jumps - 15 yards. 3 sets.

5. Kettle Bell Throw Rotations - Sets of 5 in each hand. 40lbs, 55lbs, 70lbs.

6. 3+1 Snatch - 135lbs. 10 sets. Working on getting a good rebound and speed on these. I am getting a lot better. I feel that this lift has really helped me when it comes to rebound strength during the turns in my throws.

7. Hungarian Core Blaster - 5 sets. 6 reps. 25lbs, 50lbs, 75lbs, 100lbs, 100lbs. This is getting better as well. I feel that my WOB has been improving because I have learned when to pull using this exercise.

8. Alternating Hand Kettle Bell Snatches - 3 sets 5 reps on each side. (actually 10 reps. It goes, snatch, swing, switch hands, snatch, swing. So there are 2 "reps" per side per rep. If that makes any sense :rolleyes:)

9. Pull-Ups - 3 sets 5 reps.

Thoughts -

Again, I am very happy with my training. This type of day, I believe, really helps my throwing strength, throwing fitness, and overall body power. All of which are good things.

[goergen1]

First off. Yes, That is me in the Avatar. Richard got me this hat since, when we met, I was all about preventing head injuries. (actually, rule #1 is, no head injuries)

This is a Skull Bucket. It is the same one they wear on the show Ax Men. It is an aluminum hat that has been made so that it does not conduct electricity. Pretty cool.

So I will be wearing this thing around a lot.

On to the workout.

1. D-Flex

2. Standing Stone Throw - Did work with the 14lb stone. A lighter stone is a good plan for me since speed is something I need to work on. Hit 36'8" with it today. Did a lot of throws.

Moved up to the 15.5 stone. Hit a bunch of 34's and 35's. Things are going well here. I learned the concept of "chasing" the stone with my hip. Which is not chasing at all since the goal is to drive the hip through first. :D

That pretty much sums things up for the day. 2 hours of stone throwing.

[goergen1]

OK. Morning workout today.

1. D-Flex

2. Power Skips - 3 sets 15 yards.

3. KB Throwing Rotation Drill - 35lbs, 55lbs, 70lbs.

4. DB Single, Single, Double Speed Press - 8 sets 3 reps. (the way it is done it is 6 reps) 70lbs.

5. KB Push Press - 3 sets 10 reps. 60lbs.

6. Tendo Triceps - We have a Tendo Ab thing. It doubles great as a triceps trainer. 3 sets 40 reps. FAST.

7. BW Rows - 3 sets 10 reps. Overhand and Underhand grip.

8. YTM's - 3 sets 5 reps each. (15 total reps per set) 60lbs.

This was a good workout. I feel a lot better training every day. My mood is a lot better.

[Rory]

My mood is a lot better.

G, I just cant imagine you being in a bad mood, especially when viewing your profile pic...

[Bert Sorin]

Rory - I guess you missed "The Great Freakout of '08" as we call it. I am usually the high strung one, but G took that role one day. It was grand. :)

[Rory]

Wow, the great Freakout of 08? I would have liked to have seen that

[McDaniel031151]

Bert, any chance there is video of the Great Freakout of 08? I would love to see it also. Was Jeff wearing his Skull Bucket at the time? That would be awesome!!!

[goergen1]

Yea. There have been a couple of occasions where I was relegated down from my normal jovial self. Oddly enough, both had to do with the weight over bar event.

The true freak-out that involved kicking and smashing things was not caught on video.

There is a second freak-out that was caught on video. Not as big, but it did involve throwing rocks at the cameraman and throwing part of a fence like a spear. These things happened somewhere in the below videos. :D

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On to workouts

Saturday

1. D-Flex

2. Overhead Stone Heave - 14lbs. I forget the distance.

3. Weight Over Bar - Many, many throws at 11 feet. Was not feeling right. Not in time with the weight. Moved the bar to 12 feet. missed 2X then hit it on the third.

4. Sheaf - Bunch of throws.

Sunday and Monday

To the mountains. The wife and I did nothing. Watched movies. Looked at views. I read an entire book in 2 days. Ate food. Naps. It was a really good couple of days. It was our anniversary on Monday. 7 years.

Tuesday

1. D-Flex

2. Overhead Stone Heave - 15.5lb stone. 45-46 feet.

3. Heavy Weight - No strap today. Hit 24 and 25 feet a lot of times.

4. Light Weight - Hit 49 feet today. I feel like this one is going to take off soon.

Wednesday

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Single Leg Repeat Broad Jumps

5. Speed Squat - Off parallel Box. 5 sets 2 reps. 345lbs. Staying over .7mps average speed.

6. Squat - Off parallel Box. Singles. Worked up to a pretty easy 645lb lift. The weight did not even feel heavy on my shoulders and this was a VERY low motivation lift. I feel that 700lbs is there if I decide to get under the weight. I will when I am not focusing on throwing so much.

7. Single Leg Step-Up Jumps - 3 sets 5 reps each leg. Getting into some more athletic movement type stuff. I am thinking it is more and more important to do this on heavy strength type days.

[goergen1]

Time to post some more workouts.

Saturday

RogerCW, Rory and his wife April came into town. If you have been reading the training journals you know Bert had some "intestinal trouble" over the weekend and did not make the Sat practice.

This was a pretty good day. It was hot, dang hot.

We hit the Stone throw first. I hit some 32-34 foot range throws. (Lots of throws) Rory got crazy with the non broken hand throwing.

Heavy Weight- Hit some 22-23 foot throws. Felt pretty good.

WOB - a bunch at 11 feet. Hit 12 on the first try again. Makes me happy.

Thanks to Roger for all the help. He had some great cues for making a good improvement in my throws. It is always appreciated.

Back to the Gym. This is not a training day for me. But "Broken Hand Rory" hit some volume on the belt squats, back extensions, vertimax, and ab-work.

I have to say Rory is very motivating to have around.

Some good conversation on using cleans and the squat as opposed to or along with the snatch and other pulling and squatting movements. It was interesting to hear some other points of view and reasons for them.

Also some good talk about (what I consider anyhow) the art and organic nature of training. Which is fun because people usually like to discuss the science of training and not the art of training. Great topic. I am thinking of starting a topic on this sometime soon to get more minds into the game.

All in all a great day. It is fun to have more people around to train with.

Monday

Upper body lifting in the morning.

1. Bench Press - Worked up to 5 or 6 singles at 355lbs. Then did a triple. Then did 3 sets of 10 reps at 225lbs.

2. Viking Press on the Hurricane - 3 sets 10 reps with 140lbs. Some good work.

3. Ring Push-Ups - 2 sets 10 reps.

4. Ring Rows - 2 sets 10 reps.

Thoughts -

Lots of pressing here. A higher volume for me right now anyhow. Since I did not press last week and did only one day the week before. I am pretty sore from this. I will try to get pressing in at least once a week. :D

[goergen1]

Some More Workouts

Tuesday

The Sehuda was around. We were throwing.

1. D-Flex

2. 56lb Spin Drill - This is something I really need more of. I am close to getting my turns more dialed in.

3. Heavy Weight - Threw a 26 foot PR. Then garbage after that. 22-23 feet over and over.

4. Light Weight - Not a ton of throws. Hit a 47. Like the heavy, everything after that was not as good. I am getting more and more out of touch with the light weight. I really need to so some spin drills for that as well.

That was all. Not the greatest practice. But you can't complain too much when a PR is hit.

Wednesday

A little different on this day.

1. Reverse Hypers - 3 sets 10 reps. 90lbs.

2. Underhand Grip Bent Rows - Did sets of 6 reps at 135lbs, 225lbs, 275lbs. The 3 sets of 5 reps at 295. Touches the floor on every rep.

3. Lat Pull-Downs - 3 sets 10 reps of whatever weight I used.

4. GHR Stretch-Rotation Abs - 3 sets of 6 reps. These were one stretch ab to sit-up then back to halfway down, 2 rotations, then sit-up again. That was on rep.

5. YTM - 3 sets 5 reps each. (so 15 total reps per set)

Things are going well. I really liked the back work. It went well. I am starting to fall into a good routine where I am able to train all the different things I feel are needed to get better. Soooooooo, not coincidentally, things have been improving. I am better in almost every area of training.

Super-Cool :cool:

[goergen1]

Well, I have a few days to go through here. So I will get started.

Thursday

1. Dynamic Flex

2. Overhead Stone Heave - Used the 15.5lb stone. a bunch at 39 and 40. Pulled out the last one for a 44-45 foot throw.

3. Standing Stone Throw - This is getting better and better. I have a much better feel for the event and everything is coming together well. Threw the 15.5lb stone. A bunch at 33 feet or so. My last 3 throws were done "game style" Te first one was about 31.5 feet. Then things cam together on the second and I hit 36 feet. The third I tied the second throw with another 36 foot throw.

All in all the stone is getting better. I am now closer to the 40 foot mark than the 30 foot mark. :cool:

4. Hammer - 22lb. Haven't done this in about 3 weeks. It showed. It took a while but I had a cluster of throws in the 65 foot range. That is good. Great learning day.

Thoughts -

I can not neglect any throws. I have decided to step up the drilling during my warm-up for my morning workouts.

Friday

1. D-Flex

2. Power Skips

3. Single Leg Broad Jumps

4. Repeat Broad Jumps

5. Hammer Winders - This is one of the drills I am adding into the morning warm-up. Keep the feel for hammer winding.

6. Log Press - 1 clean 3 presses. Slight push press style. 96lbs, 146lbs, 186lbs, 206lbs, 236lbs, 246lbs. Pretty good day. I always liked log pressing.

7. KB Push Press - 3 sets 10 reps 60lbs.

8. BW Ring Rows - 3 sets 10 reps.

Thoughts -

I had fun with the log presses. That is a lift I enjoy. I still feel a lot better with the more frequent training.

Saturday

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Repeat Single Leg Broad Jumps

The above warm-up stuff is going really well. I have a lot more "pop" in my step as a result. That is a good thing.

On to throwing.

5. Weight Over Bar - Set the bar at a few inches over 12 feet. (actually, we did not know exactly what the height was. We measured at the end. It was a few inches over 12 feet) It too 20 or 25 throws to hit this height. This was a big learning day though.

Before when I wob'ed I would use my hips as a fulcrum. This created a "D" path for the weight. As a result I have been throwing the weight quite far behind me. Today I learned how to dip and use my legs to drive the weight up more than back, making more of a "U" path for the weight. (I hope the D and U thing made sense.:D) A very good thing that worked well. I think as I get better at this I will have much higher throws.

6. Sheaf - What a streaky event. My timing was off. Everything felt mechanical not flowy. I did enough throws to get things back in line and feeling better.

Thoughts -

This was a good work day. It was about 103 degrees. Soooooo.... Hot. That was fun. Progress was made and things went well.

[goergen1]

Yesterday was a pretty good one.

1. D-Flex

2. Power Skips

3. Single and Double Leg Broad Jumps

4. 1st Turn Weight Drills - Used the KB. 5 reps on each side. 35lbs, 50lbs, 70lbs, 80lbs.

5. Bench Press w/ Log Training Bar - This is a tough bar. It is harder than the regular bar, the log bar and the E-Z Curl bar. Did triples up to 295lbs.

6. Ring Push-Ups - 3 sets 10 reps. I am as close to parallel as I can get without putting my feet on something. I guess it is time to put my feet on something.

7. Ring Rows - 3 sets 10 reps. These are going very well also. I really like the upper back stretch I get when I relax at the bottom. Very Cool. :cool:

8. Lat Pull-Downs - 190lbs. 2 sets 10 reps.

Thoughts -

Everything is feeling pretty good. I like the way these days are going. I am confident my press will start going up with this whole "actually training it on a regular basis" thing. :D

I really like the ring work as well. I believe that is really helping with shoulder strength and stability.

[goergen1]

Tuesday

Woooosh. This day was an emotional roller coaster day.

1. Dynamic Flex

2. Overhead Stone Heave - 15.5lb stone. Mid 40's.

3. Heavy Weight Turn Drills.

4. Heavy Weight - Hit 24 feet on the first throw. Then I hit 29 FEET on the second throw. I thought it was fake for a minute. But it actually happened. Of course I could not duplicate that performance the rest of the day. Hitting 22-25 feet.

Big PR though. I know it is in there. Just a couple of things need to happen to get that 30 foot mark. It feels like I could hit 30 on my next throw if everything lines up right.

5. Light Weight - Here I was not doing well either. Hitting 38-40 feet over and over again.

Then Bert and I decided to have a contest. He was throwing the heavy weight and I was throwing the light weight. He spotted me 5 feet on the throw. So if I hit 40 feet he would have to hit 35 with the heavy to match it.

My first throw I woke up and hit a 46 footer. My second throw I hit 50 feet for a PR. (this was the first 50 foot throw with the light weight) Followed that up with a 49 foot throw. So it ended up being a big PR day.

6. Reverse Hypers - 3 sets 10 reps. 140lbs.

Thoughts -

I learned about the follow through with the weight throws. It seems that, no matter how bad my turns are, I can hit a much farther distance if I have a good follow through. I did some drills in the mirror when we got back into the gym and saw how I have been making my radius much shorter.

Good day all in all.

Wednesday

I woke up this morning pretty sore from throwing last night. The high volume of the day was a big deal. So today the volume is lower.

1. D-Flex

2. Power Skips

3. Hammer Winders

4. 3+1 snatches - 6 sets at 135lbs.

5. KB Snatches - sets of 5 reps each side. 45lbs, 52lbs, 70lbs, 80lbs.

Thoughts -

Lots of soreness from throwing. Took it lighter today so I can really get after throwing on Thursday. The most important thing is getting better at the throws right now. So focusing on being recovered for the throwing days is important.

That is all for now.

[Ketch]

congrats on the PR's.

Being a newb with the 56, I understand the frustration of getting one in sync and then not getting it again...but like you said, there is one in the tank already, so it will happen again. It's just a matter or reps, reps, reps.

[goergen1]

^^^^^^ Thanks Ketch. :D A million throws would really help move things along.

On to the training.

Thursday

The Sehuda and DuffMan were in today.

1. Dynamic Flex

2. Overhead Stone Heave - The last time DuffMan was in town we were having a head to head battle that I was not winning all the time. Things were different today. I had the upper hand (read, a lot more practice time) and took it with a 44 foot toss.

Though Duffy has some serious "bring it" and hit a 40 footer. With no practice or training at all. Props to the DuffMan. :cool:

3. Stone Throw - Average throws 33-35 feet. Dave (The Sehuda) was really helpful with some advice on setting the stone in the right position. That was good and made my throws more consistent.

4. Stone Throw off the Toe Board - The was another good Idea that Duda Sehuda Dave brought to the table. It was a great drill that helped me learn to really follow through and get more use out of my front leg.

5. Stone Throw - Things were a lot better here. With a lot less effort I was able to hit the same 33-35 foot throws using the sweet new follow through I have.

Props to Dave.

6. Hammer - 22lb. Not a ton of throws here, Hit some in the mid 60 foot range. Hauled off 4 throws at 70, 71, 71, and 74 feet. Things are going better.

To the gym.

7. Deadlift - Worked up to a 507lb pull. Low motivation. Then did a few singles at 460 and a set of 5 at 460. Felt pretty good.

Thoughts -

The stone has come a long way. I have the ability to hit 40 feet on any throw coming up now. It is just a matter of lining things up right.

Drill are helping. I like having a good stone drill now. Hammer winders as a drill on off throwing days are going to be a great thing. The turn drill with the weights is great as well. I am learning that doing more drills will help me get a better understanding and feel for the throws.

I decided I am going to bring it with one good exercise after throwing on Tues and Thurs. Having Bert there is better than just doing things on my own in the mornings. Hitting a couple of exercises really intensely will be of great benefit.

Friday

1. D-Flex

2. Power Skips

3. Squat and Press - Worked sets of 5 up to 185lbs.

4. Log Bench Press - worked up to 276lbs for a few sets of 5 and a couple of sets of 10.

5. Log Row - 3 sets 10 reps. Worked up to 211.

6. YTM - 3 sets 15 reps.

Thoughts -

These work days are dong wonders for my recovery. I feel a lot better as well. Sooooooo........ good, good, good. :cool:

[goergen1]

OK, Today was a really good throwing day.

1. D-Flex

2. Power Skips

3. Ninja Fighting - I was using a piece of PVC pipe and Bert was using a rope with a knot on the end of it. We ran around trying to take each other out with extremely "athletic" moves that only the true ninja could even understand. That was a lot of fun.

Tex was in today. That means stuff was happening that most people can't even dream up. He was doing Man Makers (single arm high pull) with the 132lb and 158lb inch dumbbells.

So I tried my hat at picking up the 132lb inch. In the past I have been able to get it to the knee. Today I hoisted it all the way up to hip height. A big feat for me. That was cool.

On to the throwing.

4. Overhead Stone Heave - a bunch of throws. Hit a PR at about 46 feet. Then Tex and I had a contest. Best out of three throws. He hit a 49 footer and I hit a 47 footer. I lost.

To be clear, this was the first time Tex has dome the overhead stone heave. And he was really pretty god at it.

Having a contest with Tex is kind of like having a contest with the Incredible Hulk. It is a lot of fun though. It is always cool to have 'ol Tex around. He is motivating and a lot of fun to be around.

5. Weight Over Bar - This was another good thing. Ended up setting the bar at 12 feet 4" and doing as many reps as I had to do to get it over the bar 10X. It took me 14 throws. Pretty good really since the most times I have hit 12 feet in practice is once. Better is better. My last rep was 6 inches over the bar. Really Great.

6. Sheaf - This was a lot better than last week. Used the 20lb sheaf. We need to set the higher standards up so we can measure the hight in this event.

Back to the gym for some training.

7. Vertimax - 4 sets of 4 or 5 reps of straight vertical jumps with the gray cord pulled out 4 notches. This went well. The jumping is going a lot better for me. Which is sweeeeet. :cool:

7B. Vertimax - Alternating step-up jumps. Did these with a jump box. 4 reps each leg. 4 sets.

8. Log Curl and Press - a few reps at 146. Nothing crazy. Did pressing yesterday.

9. KP Single Arm Overhead Press - Nothing heavy here either. 45lbs. 4 sets 5 reps. I held it for a bit at the top and focussed on getting a good lat stretch. The kettle bell stuff has been great for the old shoulders.

PWO - Firehouse subs. Tea.

We then got into organizing the gym and the hallway and the office. Lots of fun, lots of work. Everyone got after it and things are looking great.

The recovery meal after that was brownies and beer.

We decided that it was a good idea to smash a scanner. With my head. So I put on my sweet Ax-Men helmet. (the one in my avatar) and let Josh practice hitting me in the head. I noticed that my teeth were a little clinky. So I rolled up a towel and put it in my mouth.

Then Josh and Richard held the scanner up and I charged it like a bull, striking it with the top of my head. The glass broke, people in the parking lot were looking at us like we were crazy people.

A good time was had by all.

Well, that is all the training until Monday.

[goergen1]

Yesterday........ Was a pretty good Monday morning workout.

1. D-Flex

2. Power Skips

3. Repeat Broad Jumps

4. Single Leg Repeat Broad Jumps - these felt awesome.

5. KB Weight Drill - sets of 5 on each side. 35lbs, 50lbs, 70lbs, 80lbs.

6. Incline Bench Press - Used the E-Z bar. worked sets of 3 up to 305lbs.

7. KB OHP - 1 set 10 reps. 60lbs.

8. Single Arm KB OHP - Had to go single arm since there are only one of the bigger KB. 2 sets 10 reps. 72lbs.

9. Pull-Ups - 3 sets 5 reps.

10. YTM's - 3 sets 15 reps. 60lbs.

Thoughts -

Inclines felt good. I really like the E-Z bar. Much easier on the shoulders and elbows. The kettle bells went good. Looks like 80lbs is going to be next on the OHP.

My shoulders are feeling great. The KB work really helps keep them healthy. :cool:

[Matt Brouse]

Closing in on a week, my man...what gives?

[goergen1]

:D Hi Matt. Heres the thing. (thanks for keeping an eye on me:cool:)

Tuesday

I am not going to get into the specific things in this workout. Tuesdays are Heavy and Light weight days. I did about 15-20 throws of each. Everything was garbage.

I fell down, got pulled out of the box, threw sideways, traded places with the weight.

Pretty much I had no feeling at all for the weights.

After a PR in every throw, consistently, for the past few months, I guess it was time for an off day. I'm not going to read anything into this. Just that it was an off day and I will be better next time.

Wednesday-Saturday

We left Wednesday morning for Lafayette, LA to put in a weight room for the Ragin' Cajuns. WOW, they got a nice place.

I worked under the head strength coach there when at the University of Miami back in the day. It was great to see him, hang out and have a great time.

Louisiana is a really cool place. Lafayette is a great town. It was awesome to taste the Cajun food there. (I had not been to Louisiana)

I had a crawfish dinner. That was really good, they are like little lobsters. I also had rabbit. That was pretty good too. The crown jewel of the food was Cajun Power Sauce. That was great. I have ordered a case. It is one of the best sauces I have had.

So, Wednesday was a travel day. Thursday we spent the day installing the weight room. They got 10 platforms with attached Base Camp power racks, 6 lat pull-downs, 4 reverse hypers, a belt squat, and 6 glute hams. The room looks awesome, the colors make it look even better.

On to training.

After finishing off some finer points of the install on Friday we got to training, I was excited to use the Big Baby Bar. (this was the first prototype, the Ragin' Cajuns got 5 of them) It is a "cambered" type bar where the weight hangs down about a foot and a half or so. IT FELT GREAT. I was very excited to use it, so -

1. D-Flex - still gotta start with a good warm-up.

2. Parallel Box Squats w/ the Big Baby Bar - This was better than I could have imagined. The swing of the bar creates a lot more work for the core in order to stabilize things. The swing of the bar really hits the spinal erectors, glutes and hams.

Worked sets of 3 up to 390lbs. Then hit some singles with 430lbs. I stopped going up there since I was not used to the swing and stabilizing of the weight.
So, I backed it down to 340lbs and hit a set of 10. WOW, talk about lighting up my spinal erectors in the middle of my back!!!

3. Belt Squats - This was really cool and a lot harder than I thought. I use the belt squat machine. Worked sets of 5 up to 360lbs. THAT, was a LOT harder of a weight than I would have thought. Great work though.

4. Good Mornings w/ the Big Baby Bar - Again, a lot of work for the back and hamstrings. I did the good mornings with my feet close together and leaned down to about parallel. This was really hard because the bar swings out making the lever arm a lot longer.

After all that we talked training for a while and how to do all kinds of different stuff with the new weight room set up. They are going to get really strong in that place.

We traveled back and got back Saturday evening, and it's now, now.

This was a great trip, I will definitely try to make it back to Louisiana. It is a great state with some really awesome food and people.

That is the story for now. Will log again after the workout tomorrow. :D

[goergen1]

Monday-Monday.

Slow start, still stiff from all the traveling. More warm-up Stuff.

1. D-Flex

2. Power Skips

3. Sideways Broad Jumps - 3 sets each direction

4. Kettle Bell Weight Drill - 3 sets

5. Push Press - Used the E-Z Bar. Did sets of 3 up to 235lbs.

6. Kettle Bell Push Press - 60lbs. 2 sets 15 reps. The third set was a contest. Josh and I went for the most reps in 45 seconds. I used 60lb kettle bells. He used 40lb kettle bells. I got 24 reps, Josh got 32 reps. I did not win. :mad:

I am pretty happy with 24 reps with 60lb kettle bells. Pretty sweet. :cool:

7. Ring Push-Ups - 3 sets 10 reps.

8. Ring Rows - 3 sets 10 reps.

Thoughts -

This was a pretty good day. I am very excited about the KB press. I am better than I thought.

[goergen1]

Tuesday

This one was a disaster workout that turned out to be a great learning and work day.

1. D-Flex

2. Overhead Stone Heave

3. Heavy Weight - Threw this a lot of times. Everything was off. I threw a range of -3 feet to 20 feet. Then I stopped thinking about technique and kept my head facing the flags. (we have flags every 10 feet) That worked a lot better, had a bunch of throws at 25 and 26 after that.

My footwork, and everything else was really bad. I was basically turning twice and doing a stand throw. Not bad for a stand throw. If I can get my feet and head doing the right things at the same time things will start getting sick.:cool:

4. Light Weight - Lots of throws here as well. Started off pretty bad, 12 feet under my PR. Just had to get things feeling better. By the end I was hitting a bunch 2 feet or so from the PR range. That was good.

Again, if I can get my feet and head to get things right at the same time, we'll be hitting a whole nother level.:cool:

Wednesday

Not a ton of work today. Just some basics.

1. D-Flex

2. Power Skips

3. Hammer Winders

4. High Pulls - Pulled the bar as high as possible, then let go. I really like these. I did 3 rep cluster sets up to 289lbs.

5. Power Shrugs - Did these the same, pulled them as high as possible and let it drop. cluster sets of 3 reps. Worked up to 339lbs on these.

Overall Thoughts -

We have been discussing the throwing. I have noticed a trend.

1. Throws start getting better
2. I am excited about getting better
3. I start thinking and focusing on how to get even better
4. That slows the speed of my throws down
5. I get frustrated
6. Technique goes to crap
7. Throw gets better again
8. I learn one new thing
9. That finally integrated into the other stuff I was doing well
10. I am consistently better

I am calling this my 10 step throwing program. That is how things have been going.

On another note, I have been hitting the weights with a higher volume, jumping with a higher volume and doing one heavier exercise per week. (as opposed to one heavy exercise per 2 or 3 weeks) We noticed that my legs have less "spring" with this higher volume. So I will be backing down the non-throwing training for a bit.

I have noticed that the throws take a lot out of me. Maybe it is that they are more intense than I think they should be. Maybe it is throwing 2-3 hours out in the heat that is taxing. Maybe it is that I have an average of 60+ total throws on any given day.

Any way you slice it, that is a lot of work. I believe the speed and power output of throwing is what causes most of the fatigue. (everything else being a factor as well)

This has been an interesting learning experience because I am used to weight training being the only thing I have to worry about. Now I have this throwing as well.

Being a "weight trainer guy" for so long, it is easy to think that I can train in the gym as much as I always have and just add the throwing in on top of it. You know, because the throwing implements are so light and they must not be very taxing.:rolleyes:

Alas, that is not true. So I am having to learn more about how to spread weight room work out over longer periods of time. It is good to know.

Till Next Time.:D :cool:

[Matt Brouse]

There is some literature out there by Bondarchuk or whomever talking about actually tracking and calculating the volume of your throws work. Comparable to how one does it in the weight room taking into account the repitition, the intensity, etc. And thus it is actually comparable and can more easily be considered into your total training volume.

I'm sure Bert or someone is familiar with it, I think it would help you stay on track a bit better and maybe reduce it down to the "7 or 8 step throwing program."

[goergen1]

Theat what I need. A 7 step training program. Sweet. :cool:

I will get my Thursday training up now. We had the Open House on Saturday. A lot happened and I have to collect my thought before I post about that day.

1. D-Flex

2. Overhead Shot Heave

3. Stone Toe Board Throw - Popped out a 36' throw right away. Pretty good.

4. Stand Throw - 30-34 feet on this one. Good work day. After watching some video I have pinpointed a couple more glaring technique points to fix. That was good.

Lots of throws here.

5. Heavy Hammer - This took a minute to get rolling. Have not done it in a while. Hit a lot of high 60's and a bunch of 70' throws. Not bad. Especially considering how much I slow the hammer down before my release. More winders are in order.

Thoughts -

Bert and I discussed it. We need to get back to some more basics, more drilling. We were drilling a lot about 6 weeks ago, then started letting things slide. Of course there was not a problem initially. Then the basic feel for the throws starts to fall off. (for me anyhow) It started hitting me about 2 weeks ago. It appears that my loss of feel in the throws is directly related to my lack of drilling.

An easy fix. More drills. :D

I will get some info up on the "Day of Ridiculous Stuff" that was our Open House. So much impressive stuff happened that day. There were a lot of great athletes there.

Will write soon. :)

[goergen1]

Since I will be posting pictures and videos of the Open House I will stick to what I did for the day here in my journal.

1. Set-Up Stuff

2. Yoke Walk all over the friggin' place

3. Pea-Stone Bag Lifting - a bunch of different stuff. Cleans, presses, all kinds of coolness.

4. Stone Poppers and Run - a couple of sets here. 5 of each. 230lb stone.

5. Deadlift - Josh and I had a bet. He was going to max, and I will do his max 12X. I was feeling pretty good about it since a couple of weeks ago he pulled a pretty tough 375lbs and did not get 427lbs off the ground. So I figured he would get 427 or so and I would be good to go.

Josh actually pulled 458lbs. :eek: SO I was going to have to bring it for the 12 dang reps.

At 8 reps I was getting pretty tired. But hey, who can't do 4 more reps. It was tough.

I feel like Josh and I bonded a little. :D

Thoughts -

The Open House was awesome. More cool stuff happened that I could have imagined. It turned out great. Everyone that came was great. A good time was had be all.

I will be posting more and more throughout the next couple of weeks. Since we got about 500 pictures and 3 and a half hours of video. :cool:

[goergen1]

Well....... I am not sure if it was the deadlifts, the yoke, the sandbag lifting, the stone lifting, or the keg throwing. But man, my right lower ribs are killing me. The throwing day was affected.

1. D-Flex

2. Pud Overhead Heave - Have not done these in a while so I used the 22lb Pud. It went well. I had a bunch of throws around 35 feet. which is the best I have done with that Pud.

3. Heavy Weight - OUCH. Every turn I took my ribs hut and took my breath away. So I decided on 2 warm-up throws and a 3 throw compy with myself. It went well. I had a 25 footer and 2 at 27 feet. My most consistent day ever. :D

4. Light Weight - about now it was getting hard to breath. I took 1 warm-up throw and had a 3 throw compy. Again things went very well. I hit one 49 foot throw, a 50 foot throw, and a 50 foot 6 inch throw. I was pretty happy with that.

Thoughts -

Yea, my ribs hurt. Bit I learned something. When my ribs hurt I can't tighten up as much. Because it hurts. That kept my throws longer and my radius better. That was good.

I threw by myself today. I think that is good sometimes as well. I did not think about cues or anything. Just the one basic thing I need to do to get better. Follow through. That was good as well.

OK. I just sneezed and about passed out from pain. I will be back later.

[goergen1]

Well. The holiday bug has hit me. I'll not be training this weekend. Just XBOX, movies, BBQ and Books for me. Will log Mondays workout.

Happy 4th everyone. :D

[goergen1]

Things were great on the 4th of July layoff.

The BBQ was awesome. On of the best spreads yet. I was very happy with myself on that one. (:rolleyes:)

After relaxing, training started again on Monday.

1. D-Flex

2. Power Skips

3. KB Turn Drill.

4. Log Clean and Press - went up to 236lbs for a triple. Not Bad.

5. KB Squat and Press - I added in the squat since the push press was going well. This was a lot harder. I really felt my middle working to stabilize at the bottom of the squat. 3 sets 10 reps. 60lb KB.

6. Bench Press - Worked up to 315lbs. Did 5 reps. Shoulders were pretty tiered after the log and KB.

7. Ring Push-Ups - 20 reps.

8. Ring Rows - 15 reps.

Upped the reps on the ring stuff. Time to get better.

9. Band Rotations - 3 sets of 10 reps on each side. Started with the green band. When I rotate to the right that is where the pain in my ribs comes from. and, WOW, does it hurt.

Thoughts -

Dealing with the ribs thing. I am not sure what caused this but I am dealing with it now. I will throw only lightly this week to try to heal. We will see how things go for the game this weekend. It is definitely feeling better. Just a matter of time.

On a training note. After the game this weekend things need to get back to a more basic situation. GPP needs to get a lot better. I also need to train my middle more. Those two things are going to take priority over other training. I will get into more detail about this next week.

[Rory]

Good to see that you added rings to your training. They are an awesome way of building core strength.

[goergen1]

Heck Yea Rory. They have been great from a shoulder health and strength standpoint.

On to Tuesdays workout.

Throwing day.

1. Reverse Hypers - 3 sets 10 reps. 140lbs.

2. Band Rotations - 3 sets 10 reps each side. Mini band. Just warming up the 'ol rib area. It worked really well.

3. D-Flex

4. Overhead Stone Heave - 5 throws or so. Pretty good. all in the 44-45 range.

5. Heavy Weight - 3 throws. Just wanted to get a feel, the protect the ribs. It went well. 2 throws at 27' and one at 25'.

6. Light Weight - 5 throws here. All at 50'. Hit about 52 feet. That was goo. A little PR before the game this weekend.

7. Stone Stand Throw - Used the 21.5lb stone. Needed to get used to this since the one at GFM this weekend is going to be a heavy one. Did 12 or 15 throws. Walked it up from 25 feet to 29 feet. Not bad. I am hoping to break 30 at the game.

Hindsight, probably should have played with this stone over the past few weeks. The heavier stone is a LOT different than a 15lb or 16lb stone.

[goergen1]

The calm before the storm.

Today was the last practice before Grandfather Mountain. I am really looking forward to it. This is the most relaxed and ready I have felt. Which is a good thing.

1. Overhead Squats - even did some with a clean grip. Josh likes to bet that I can't do stuff. As it turns out, he is wrong a lot.

2. Dynamic Flex

3. Overhead Stine Heave - Duffy was in today. That means I was up for a contest with a 155lb man who does not practice throwing and whose workouts consist of pulls and cheat curls. (maybe I should learn something from that. :D)

Duff brought it. When it came to compy time he hit a 46 footer. I had to dig deep to get 47 feet. I thought he had a chance to beat me. But no. He choked.

I was relieved. Up until now I thought the Duffman was infallible. I makes me happy to know that he is human after all.

I always feel like I have to do a lot better than him. On account of the fact that he is so much better looking than me.

4. Heavy Hammer - WOW. The ribs are not feeling good on this throw. Still hit 66 feet. We will see how it goes. It looks like that is going to be the only throw significantly effected by the rib thing. Did 3 throws.

5. Weight Over Bar - Only 2 throws. Set the bar at 12 feet. Hit it twice and called it on this one. Feels good.

6. Sheaf - Things are looking up. Hit a 23-24 footer with the 20lb sheaf. That is the best this has felt. Bert is working on a different style and it seems to be the route to go. I can't explain it. I was not thinking, just throwing.

Thoughts -

So the Grandfather Mountain Game is Saturday. I plan on making the cut and getting some PR's in a bunch of my throws. Time will tell, but I feel ready.

[Matt V]

Good luck Jeff!

[Rory]

Good Luck G!

I loved the Deadlifting video of you going for 12 reps. Man that was inspiring!

[goergen1]

Thanks guys, the luck must have worked, since I had a pretty good day.

It was good to meet you in person Matt V. We will have to have a head to head throw sometime soon. Being that you are my nemesis and all.

The game was awesome. Even big Richard showed up in a kilt. No sleeves, and pretty much making every competitor feel small and weak. :D (I am used to that by now;))

We got there, Bert was kind enough to drive my wife and I up the mountain since he had the Pro VIP Parking Pass.

Here is how the day went.

1. Heavy Weight for Distance - I hit 25'7" Don't worry. I fouled a 28 footer. just a matter of time. This was about a 4' PR over my last game.

2. Stone - Hit 31' 3.5" with a 20lb stone. I was happy with that. This was the best the stone has felt. Photo evidence says I need to follow through better and not "swipe" my arm down. This was a 2' PR over my last game. (the last stone was 16lbs too)

I MADE THE CUT. This was pretty cool. Having been a B guy and making the cut in an A game was pretty fun for me. Especially since the field at GM was pretty tough. Definitely the best group of guys I have competed with yet.

That was good.

3. Light Weight for Distance - 51' even. After looking at pictures I see that I have some stuff to work on. I can't really remember what that is right now. But I can assure you that it will show up in another journal entry. That was about a 2' PR over the last game.

4. Weight Over Bar - Stupid knock off bar. The whole aiming thing got me a little bit. Got 11'. Then threw 6" over the bar at 12'. Of course I knocked off the bar and it did not count. :mad:

Things to work on. Not hitting the bar in practice.

5. Sheaf - I had a learning experience with this one. The bag was really sticky. Like when I tried it in warm-up I threw it, and it did not come off the fork. I actually had to turn the fork upside down and shake the thing off.

I hit 18' on the first try. At 20' The bag stuck a little and I missed. On the second try the bag stuck a lot and only weight 10 feet.

The third attempt was the learning experience. I figured out that if I stuck the fork in and romped around with it a bit it made the bag slide easier. I did not romp around enough this time and I still had sticking issues.

Nevertheless. I know what to do the next time the bag is really sticky.

That is a good thing.

6. Caber - Got it to 80. Here is the thing about the caber. We need to practice it outside of a game. It does not feel heavy, I just do not have a good grasp of what to do with it once I have it up.

I ran out from under it once. Let it fall too far and pulled too late once. I don't remember the third try. It was the best. I should be flipping every caber I have tried. A little practice and I believe everything will be a lot better.

7. Heavy Hammer - Hit 69' 4.5" on this one. My ribs hurt pretty bad, but the throw felt pretty good. That was a foot and a half PR since the last game I think.

All in all I tied for 7th place. So it is the best I have done in the midst of A people. That is good.

I will get into my changes in training tomorrow after my workout.

On Sunday my wife left GM to go to Ohio to visit some friends. I was riding home with Bert. So we went Zip Lining.

That was cool. We rode in these sweet Swiss Army 6 wheelers up the mountain and took 7 Zip Lines down. I was roughly 5-25lbs over the weight limit. But they said I would survive. Hey, If you cant trust what a 16 year old kid tells you, who can you trust.

Now, I am sure Bert has said someting about me being a sissy or wimp or something to that effect when it came to this Zip Line thing. Let em tell you this.

I am secure in my manhood and do not need to put on false courage to talk myself into doing things. I am perfectly willing to admit that it was a little intimidating to start running and have the world fall out from under me whilst only hanging from and inch and a half strap.

Not to mention that I sagged the line a little bit and hit a tree branch.

Anyhow, this was a lot of fun and well worth the trip. The long Zip was 2000' plus and we reached about 70mph (so the kid said) I yelled at the top and they heard me nearly 1/2 mile away. They said that was the first time that the they had heard someone from that far away. So, you know, another badge of honor.

This was a great weekend and I look forward to the the next game.

Until then I look forward to training, learning, and getting better.

[Matt Brouse]

Awesome write-up Jeff. Congrats on the PR's sounds like did well and took a lot from the game.

[Matt V]

Good to finally meet you too Jeff. Great job on the PR's! I'm sure you'll hit 30 feet in the hwfd before long. Very respectable performance in the hammer too, considering how you ribs must have been feeling.

Let me figure out what days off I have in August, and I'll make a roadtrip down there for some throwing/lifting.

Oh, and for anyone who's never seen Richard Sorin in person, he definitely walks the walk.

[Ketch]

Congrats on the PR's Jeff! Any other games on tap for you soon?

[goergen1]

Thanks everyone. I appreciate the congrats.

Training has been going on. So I will start writing about it.

Tuesday

Tuesday was good.

1. Reverse Hypers - 3 sets 10 reps. 90lbs.

2. Land Mine Rotations - Warm-Up style, a few sets of some reps.

3. D-Flex

4. Overhead Shot Heave - This was a good day. We called out the distance we were going to throw, then seeing how close we could get to that distance. My first distance was 42 feet.

So Bert put a pine cone at the spot he thought I would hit. I hit the friggin' pine cone. That was cool. Walked it up to about 47 feet.

5. Weight for Height - We started learning the spin, that was interesting. We started with sideways throws over the bar. That went well. Then it was time to spin.

The spin is fun. I got a lot of reps over 11 feet. I suppose that is good for starters. I have a lot to learn on this one, since it made my biceps pretty sore.

On to the weight room. As it turns out. I forgot my training shoes. So I did everything in socks.

6. Squat - worked up to 505lbs.
Super-Set
7. Box Jumps - We used the rubber blocks. Did sets of 5 between the squats. Worked up to 30". That went pretty good too.

8. Squat - We then decided to drop the weight to 325lbs and do some reps. The plan was 4 reps, so I did 10 reps. Then stupid Bert does 20 reps.

I can not live in a world where Bert does more than me in the weight room. So I got myself back together and did a set of 20.

Me - 30 reps
Bert - 20 reps

I win. (though he did spin the WOB 15' earlier. I am not counting that)

A pretty good day. I think the spin could end up being a pretty cool thing.

Wednesday

Today was just a little work day.

1. General Strength Circuit - 8 reps each exercise. push-ups, v-ups, clapping push-ups, throw downs, mountain climbers, leg scissors, burpees.

2. Hammer-Robics - I am now going to call this type of thing robot exercises since it is all about rhythm and staying in time with a weight. We did behind the back robots with a 26lb weight.

This is something I need to do more of.

SHEAF TOWERS

Yes, we extended the towers and now have a 27.5' height we can throw to. That is good since we need to get better at the sheaf.

Stupid sheaf.

Until Next Time

[goergen1]

Well, We used the sheaf towers. They look a jot better now for some reason. A the wibbly-jibbly crap they had before is gone for some reason.

So......

1. Sheaf - a bunch of reps. This is the most Sheaf we have trained in quite some time. I can say that both of us would have done better Saturday had we sheafed like we did today. I worked it up to about 21 feet using the 20lb sheaf. Still learning the rhythm of the thing. Everything started feeling a lot better through.

2. High Pulls - did 3 reps repeaters here. 2 sets at 135lbs and 6 sets at 185lbs.

3. Lockouts from the Knee - I just wanted to do some lockouts. I was still pretty sore from the squats in the last workout. So 433lbs for a couple of sets of 3 is what I went up to.

4. Cheat Curls - What a great exercise. I can't believe I move away from this as often as I do. Worked up to 200lbs for a couple of sets of 5 reps. I think these are going to become more of a staple in my training.

5. Land Mine Twists - 3 sets 10 reps using 35lbs. This is another exercise I should be doing more often. Again, I am going to keep these in the mix.

Thoughts -

Pretty good workouts for the week after a game. I am feeling pretty confident about everything. More GPP type work will be getting done for a bit as well.

[goergen1]

It is Sunday. I trained today.

1. Warm-Up w/ 2 handed KB Rotations - Did a few sets at 15lbe and a few sets at 40lbs.

2. 2 handed KB Rotations - 60lbs KB. Did 4 sets here. I did not count the reps. Just did a lot to help get a better feel for swinging weight.

3. Hammer-Obics - Hung 30lb KB's from straps off the ends of the bar. Took the weight like a back squat and got them swinging by using slight ups and downs, working with the momentum of the weight. Did about 6 sets.

The first few were not good. The last few were a lot better. I even got them swinging to perpendicular to the floor.

I did not count the reps, just went until I lost control. Sometimes that was 15 seconds. Other times that was over a minute.

4. Hammer-Obics - 30lb KB's again. Did this round holding the bar like a deadlift. Using slight up and down movements with the momentum of the weights. Did them until I lost control as well. 6 sets.

Exercises 3 and 4 were pretty cool. My middle has to do a lot of work with this type of exercise. That is a good thing. I even tried cosing my eyes. (something that can be done so you focus more on how the weight feels) But, after being superman'd over the single leg squat stand, I decided that I would try this a few more times before going the eyes closed route again. :D

5. KB Alternating Snatch then Press - Used a 62lb KB. Did 5 reps alternating each side on the snatches. At the end of the snatches I went right into a SA press. Everything was done without setting the weight down. 3 sets.

6. Bench Press - 3 sets 8 reps. 305lbs. This went pretty good. No spotter, so I did not push the weight.
Super-Set
7. Pull-Ups - 3 sets 8 reps.
Super-Set
8. Shrugs - 3 sets 10 reps. Worked up to 370lbs.

Thoughts -

All in all this was a good day. I need to do more drills and swinging exercises. These went very well today and will be showing up more and more in my workouts.

I will also have more "work" type stuff in my training for a while in order to increase my general conditioning.

[goergen1]

Angry Again, Angry Again , and Again, and Again, and Again.

I was angry today, spending the afternoon expressing my hate for Bert. I don't think I actually hate Bert. Yesterday I did for a short period of time though. You know, for the obvious reasons. ;)

Anyhow I was pretty mad when training started. We decided, without talking about it that there would be no talking and just training.

1. Dynamic Flex

2. Overhead Stone Heave

3. Heavy Weight - With to talking and just going we took turns throwing with no rest for 30 or 40 minutes or so. At about the 20 minute mark I had to take a piece of a tree and smash the already broken computer screen we have out on the field some more. The there was more throwing.

4. Light Weight - Not as much work here. 5 throws.

What did I learn from throwing today.

1. I can stand throw the heavyweight about 26 feet. Sooooooo... I really must not be getting anything from the spins.

2. With horrendous angry technique, I can throw the light weight close to 50 feet.

3. I must not be using much technique in these throws.

4. My best throws today were from the worst possible positions while having done the worst possible things.

Disclaimer - I was pretty angry. So thoughts and reflections on the day may not match reality.

On to the gym.

1. Deadlift - Worked up to 502lbs. Then I did a set of 10 with 242. I was pretty sore at that time. I had found out that I had a huge blood blister on my left ring finger from throwing. I had wrapped it in athletic tape.

2. Incline Bench - Worked up to a triple with 305lbs. Then did a set of 10 at 215lbs.

3. YTM's - 3 sets 5 reps for each move. Used 60lbs I think.

Thoughts -

I was in dire need of an angry, emotion filled training day. I felt like a million bucks afterwards and was not angry anymore. This was a great workout.

As it turns out, I have blisters on all of my throwing fingers. So it looks like I will be doing the stone on Thursday.

[goergen1]

Yesterday was good. I learned a bit about throwing.

1. Dynamic Flex

2. Overhead Stone Heave

3. Standing Stone Throw - Did a lot of throws. peppered the 34-35 foot area. I think I hit the same 34' 4" spot about 6X. I really learned how to follow through with the arm better.

4. Heavy Hammer - Some good throws here. Hit a PR at 74' 4". That was good.

5. Safety Bar Box Squat - Parallel. Used 2 sets of chains as well. Worked sets of 2 up to 420lbs. (not including chains) Then I dropped the weight to 330lbs for 5 sets of 2. Worked on some speed.

This was good. I needed some good old fashioned box squatting with chains. The speed felt good to.

6. Alt Step-Up Jumps - did 5 reps on each leg, alternating. 3 sets.

Thoughts -

This was a pretty good day. Everything went well. I was in a mood, then relaxed during the stone throw.

It is good, for me as a beginner, not to try to analyze my throws too much. It is good to just throw, let things come along naturally, and learn by feel. These past couple of throwing days have taught me a lot about throwing, how I throw, and what needs to be done to get better.

[goergen1]

Last night was a pretty good training day. :cool:

1. D-Flex

2. Overhead Stone Heave

3. Sheaf - Hit a best at about 21 feet with a 20lb bag. This was a great work day. Tons of reps. I learned how to swing with the bag better. As it turns out, I have not been using my legs at all, which makes the bag go straight up and down. I had a lot of throws where the bag went up and dropped back down on the same spot I was standing.

I stepped out a few extra steps and started pulling through with the legs more. The bag then went higher and not straight up and down. With that came a lack of control. I guess more practice is what the doctor ordered.

On to the Gym.

4. Cheat Curls - Worked up to a couple of sets of 3 reps at 255lbs. This felt pretty good. I have a pretty good pull from my hips.

5. Log Bent Row - Worked up to 315lbs for 5 reps.

6. Land Mine Twists - 5 sets 5 reps each side with bar+25lbs. I worked on separation here.

7. Bench Press - Worked up to a single at 395lbs.

8. Bar Twists - 2 sets 5 reps each side. These went well. I need to work on some ROM for the torso rotating, this is a good exercise for that. It went well for leading with the hops and creating momentum with the legs.

9. Shrugs - 2 sets 20 reps.

Thoughts -

This was a pretty good day. A lot more work than was in the plan when we started. That si how it goes sometimes.

[goergen1]

Have to cover a couple of days here. I will start with.........

Monday

We went and got cabers. It was fun. There was chain sawing and carrying trees and stuff. I will recap the highlights.

1. When Bert, House, and I were carrying back the second tree I realized how short I was. I was in the middle and Bert and House were on wither end with the tree on their shoulders. Being that I am many inches shorter than both guys, I had the tree "floating" above my shoulder by about 3" - 4".

So am not that tall.

2. We loaded the cabers onto the trailer.

3. We drove the cabers to the training field. But not before the chains on the trainer gate broke and we were dragging them on the ground. So we had to stop.

A really good guy stopped to hep us. He had "An A$$ of bricks" in his car. So we propped the cabers on the bricks and were on our merry way.

4. The rest of the day passed without incident. After slowly driving back to the training field, we unloaded the cabers, and went home.

Tuesday

1. Dynamic Flex

2. Overhead Stone Heave - used a 21.5lb stone. That is heavier than a 15.5lb stone.

3. Braemar - 21.5lb stone. Did quite a few throws. I hit 30 feet with it. that was good.

It seems my stone throwing is coming around. Everything is starting to feel better.

4. WOB - Spin. Well...... I was much worse at the spin today than I was on the first day. Did a lot of throws. The weight slows down a lot on the spin for some reason. We decided that I have the same issue with my other weight throws where I lose speed on the second turn. Some drills will be done soon.

5. WOB - Stand. After all the spin throws I struggled to get the weight over 11'.

Thoughts -

As it turns out, I'm not that good at throwing. There is a lot of practice in my future.

Wednesday

Lifted on this day because I did not feel like hitting heavy weights was a good idea the day before.

1. Foam Box Squat - I just started warming up light and did a lot of warm-ups at lighter weight. Partially because I was testing out the whole foam box thing. It is different and it took a little getting used to.

Started trying to squat to a 12" foam box. That was not going to happen. So I put a 1.5" mat underneath. That was better. Worked up to 420lbs off the 13.5" foam box.

I then changed the box height to 18". That is a little high for me but I thought the foam might sink in to the right height. It did not quite sink in enough. I worked up to 569lbs here. It felt really good and moved up pretty fast.

I called it on the squatting then because I do not like to do a true max on something that I am still getting used to. We will see how it goes in the future.

2. Ab Wheel - 3 sets 8 reps. Did them on my knees. I have done this exercise a few other times. Probably should do it a lot more. This will become part of my "train more middle" thing that is going to be going on in over the next few workouts of the rest of my life.

Thoughts -

As I was ab wheeling and after doing some other middle exercises in the past few workouts I have learned something.

I have good core strength, for squatting and basic exercises. My core strength for dynamic rotational movements is not where it needs to be. Right now I believe that is the reason that I lose speed on my weight turns after getting a lot of speed on the first turn. My middle is not strong enough with that type of movement and the weights "fungles" me around when I land on the second turns.

Time will tell how this will turn out.

[goergen1]

Thursday.

As I am writing this it is hard to turn my head. I made a little mistake last night.

It was about to rain, so we ended our conversation about turning a foam pallet into a raft of some sort and went to throw.

1. D-Flex

2. Light Weight - Learned why I slow down on the second turn. I breath. It just seems natural, but now I am going to focus on not breathing. This was a good volume day. Lots of repeat throws. Threw up to 48 feet. I started getting the "not slowing down the second turn thing"

Then it started to sprinkle, for about 10 seconds........ aaaaaaand..... we were in the middle of a downpour with raindrops the size of shot puts.

So...... to the gym.

1. Jump Shrugs - Made it up to 225lbs.
Super-Set
2. Push Press - Made it up to 225lbs.

I do not know what it is about push pressing with a regular bar. But it is not comfertable for me. We got to 185lbs and it just did not feel right. So, being silly like I am I sez "Lets go to 225lbs." That was not the route to go. I did 3 reps and OUCH. My upper back and neck really hurt.

That pretty much ended my day. I did some band rotations, reverse hypers, and abs to finish things off.

I can say with some great confidence that I will not find a use for push pressing with the bar in the near future.

After a fit of rage and anger we got to talking about it.

Conversation -

Right when things start coming together, mentally there is a high readiness to push, but that is when there is the highest potential for injury.

That is where I am. Lifting is going well, I decided that I will be pushing it more. But heres the thing.

Being new to throwing, I do not know how to take into account the fatigue that throwing adds to the training routine. For example: When lifting in the past I was only a strength guy. I could squat over 800lbs and bench over 600lbs. I could train 6 days per week doing a tone of work.

Now, with the throwing, it is a different ballgame. I keep thinking that I can do more work in the weight-room, but it more often than not turns out that more gym lifting is not the best idea.

After roughly a year of throwing under my belt, here is what I have learned.

1. The speed of throwing is a LOT more taxing than I originally thought. To be clear, it is probably more taxing that I think it is right now. Getting that into my head and being ok with it is my task at hand.

Being a former Olympic weightlifter I used to rationalize that the O-Lifts are fast and throwing is comparable. The reality is, in the athletic continuum, the Olympic lifts are not that fast at all.

2. There is a very high number of max efforts in throwing. And it is hard to tell how many max efforts are being done. Unlike lifting, where it is very obvious where the max efforts are and what that means.

So assessing fatigue is not an easy thing to do. There are a lot more little things in the body that have to be tuned in to.

3. The reality of throwing 3 days per week, especially at a higher intensity, will decrease the amount of lifting required significantly.

-------------------------

All in all, I have a little tweak in my upper back and neck. I have some rest days coming up here and it looks like I will be good to go by the beginning of next week.

This throwing has been a learning experience I never would have expected. :cool:

[goergen1]

Well. This neck/back thing is obviously much worse than I thought. Taking some time to heal is obviously not working since I am getting worse on a daily basis.

As I write this at 5AM I have been up since 1am and slept a total of about 3.5 hours over the past 2 days. As I sit here, any movement of my head takes my breath away.

I see Mr. Burkett the massage guy this afternoon. I will see what he feels is going on and take the next step from there.

Here is to healing faster. :D

[Matt V]

Sorry to hear about the injury, Jeff. I hope things get better soon!

[goergen1]

Thanks Matt.

I saw Mr. Burkett Yesterday and things are going a lot better. I am going to hit some basic training type stuff today and see how things feel.

Progress points.

1. I can turn my head.

2. Pain does not radiate down to my little finger anymore.

3. Not taking pain meds now.

4. I feel ready to train, and believe it will help things get better.

Back in the saddle soon. :D

[goergen1]

Ok. I felt really good Friday. Sooooo..... what better thing to do after having neck issues then put a giant caber on it. :D

1. Limbed, shaved, and tweaked a couple cabers.

2. D-Flex

3. Overhead Stone Heave - used the 14lb. This went well. Hit 50 a couple of times.

4. Cabering - So the caber we used is 22 feet long and about 130lbs. Of the 4 cabers I have used, this one is definitely the longest. Boy that makes a difference. It was a lot of work just to stand it up.

I dumped it a few times, had a couple of good picks. All in all I think this caber will be doable in the next month or so. Reason being -

We have cabers to practice with now, so we must be going to get better.

Thoughts -

Whew, I am glad the neck thing is in the past. Everything is feeling good and I am going to make some small adjustments in training.

[goergen1]

I am hitting a bunch of workouts with Tex this week. Yesterday started things off pretty good.

1. Some training with the 132lb Inch and the 100lb Mega

2. Neck Attack - After having some neck issues, the neck training is back in the mix. 3 sets w/ green band.

3. Reverse Hypers - 3 sets 10 reps. 230lbs.

4. Squats - 4 sets of 5 at 415lbs.
Super-Set
5. Log Press - 4 sets of 5 at 166lbs.

Thoughts -

This was a really good day. We hit a fast and aggressive workout. I felt great at the end. The faster pace made the weights get pretty heavy. Kind of a getting in shape kind of thing.

It looks like tonights workouts is going to be throwing, truck push, chain drag. That will be good.

[goergen1]

Training, and the throwing, and the training again.

1. Neck Attack - Green Band. 30 total reps for 3 sets.

2. Reverse Hyper - 230lbs 3 sets 10 reps.

3. Band Rotations - 3 sets 10 reps each side. Green Band.

4. D-Ball Stand Throw - It was raining, so we threw inside. 22lb D-Ball. Took a ton of throws. Then we got to talking. Now I will go on an tangent.

There is a large difference between understanding a throw and "understanding" a throw. Example -

Someone says the shot put / stone throw is supposed to be long and you drag the stone behind the hips.

Now, at face value, that statement "makes sense" to both the experienced thrower and the beginning thrower. It is the application of the advice that is different.

As a beginner, it may sound like you lean over more and move the upper body around the hips. Of course this is not what it means.

To the more advanced thrower it means you rotate the hips, drive with the legs and leave the upper body behind. So the front of the lead hip is ahead of the stone.

The trick is to get the concept across to athletes at different levels and knowing that advice given will be interpreted differently at different levels.

I have run into this in many arenas. Something as simple as a squat has completely different meaning to people with different backgrounds, of different training age, and different experience levels. If the overall concept of the exercises is different for different people, you can see how coaching points can be taken differently.

The mark of a good coach is someone who is actively trying to understand the differences in how athletes at different levels perceive coaching points.

Back to training -

In this discussion we uncovered some of the different ways I was interpreting coaching advice and made some great breakthroughs in how the stand throw is done.

I was peppering the 29-31 foot range with high effort throws. After understanding better the "drag the weight behind concept, I was able to hit the same distance throws with quite a bit less effort.

That was great. It is fun to learn and better understand how the body moves. Frustrating as it can be, it is worth the aggravation. I just might not seem like it at the time.

5. Kettle Bell Snatch - 3 sets 5 reps with a swing in between with 52 and 62lb kettle bells.
Super-Set
6. Land Mine Rotations - 25lbs on the bar. 3 sets 5 reps each side.
Super-Set
7. Hungarian Core Blaster - 3 sets 6 reps 100lbs.

The above was a great little circuit. I really need more of this basic "get working and get in shape" type of thing in the program. As much fun as it is to lift the heavy weights, the work is important as well.

8. Kettle Bell Snatch - A couple of singles on each side up to 88lbs. It went pretty good.

Thoughts -

All in all a pretty good day. I am liking the increase in middle training. That will be very beneficial as time moves on.

The D-Ball throws were frustrating, but a lot was learned. So I have something to build off of.

I am liking these little circuits.

It looks like the truck push chain drag will happen tomorrow, Since it was raining today.

[goergen1]

Another good day. Basic stuff.

1. Neck Attack - 3 sets 4 directions. Green Band. 30 total reps.

2. Reverse Hyper - 3 sets 10 reps. 140lbs.

3. Band Rotations - 3 sets 10 reps. Green Band. I have been changing the angle on these each workout. So sometimes from higher, sometimes from the middle, sometimes from lower.

4. Yoke Walk - Every "set" was 15 yards down and 15 yards back. Started with 2 sets at 385lbs. Then a set at 455lbs. Then 2 sets at 505lbs. This went pretty good. I am still weirded out by the way yoking feels when walking on the turf.

Thoughts -

Yet another good day. Having the neck and middle training back in the mix is a great thing. I feel really good about it.

[goergen1]

Thursday -

1. D-Flex

2. Overhead Shot Heave

3. 56lb Weight Spins - needed to get better at this. Did a lot of turns here. 40 min of work.

4. 56 Weight for Distance - Did about 15-20 throws here as well. Was not feeling great with it. Still hit 27 feet and peppered the 25 foot area.

Here is the thing. I do something at the end of my first turn. I slow down in the second and then just do a stand after that. That is what needs to be figured out.

5. 28 Weight for Distance - Did a lot of throws here as well. I was pretty beat up after an hour and 15 minutes of heavyweight stuff. So 45 feet was good.

6. 28lb Spins Using Hook Grip - I am getting into the hook grip. Did a bunch of spins this way. It was feeling pretty good.

So I sis a bunch of 28lb weight throws again. The hook worked well for me on this day. I hit about 50 feet within a couple of throws. That was good.

Thoughts -

I hate throwing. Well............ Not hate, but I do hate it during the practice part. Sometimes all I can think about is quiting. But I can not even make myself skip the next throw. I have to keep trying. It is like some invisible force is pushing me to practice more and more.

Then I have a good day, really like throwing, and will train forever to get to the next great day. Amazing really.

Part of it, I think, is because no matter how bad I feel or how rough the day is going, I honestly believe the next throw is going to be a PR. Every time I think that.

Sometimes it happens. :D

Thoughts 2 -

The more I throw, the more I find it is nothing like lifting. I know I have said this before. But I can't seem to be able to get past it. There are people out there who believe that throwing is like lifting.

But here is the thing. Lifting is not that athletic at all. Throwing is really athletic. Which explains why good lifters don't really get into throwing and do well, but, good throwers can get into lifting and do very well.

I think I could go on about this for a long time. But I will not. Because I do not feel like typing anymore.

Until Next Time. :cool: :D

[goergen1]

Sunday went pretty good.

1. Neck Attack - 3 sets 10 reps. Green Band.

2. Reverse Hypers - 3 sets 10 reps 140lbs.

3. Band Rotations - 3 sets 10 reps. Green Band.

4. Overhead Pud Heave - 44.5lbs. Did about 6 or 8 throws.

5. The Caber - The caber went a lot better this time. Some because we used a 19' mid 120's pound caber instead of the crazy monster.

I had some good picks, got a lot better at managing the caber once it is up, learned how to keep it more stable. No turns. Will get better. Caber will be trained more often these days.

6. Sheaf - 20lb. This went really well. Hit 20'. Missed 22 a lot of times. I think I had the height on a couple, just did not get it over the bar. This was a lot better than the last time sheaf was done.

I am learning how to swing through a lot better. As well as starting the swings towards the bag instead of away. This was it does not slide as easily.

7. WOB - I am learning the hook grip. It is pretty cool. Timing is a little different. Hit 12' a bunch of times.

I think the hook grip is going make some difference in my throws.

Thoughts -

Overall, I am happy with the day. I like the caber a lot and am looking forward to improving.

[Ketch]

Goergen,
I was reading your post from the other day and I can't help but say I feel your pain. Throwing is great and can be completely frustrating at the same time. I think that is what is so addicting about it, b/c we find ourselves constantly trying to perfect our imperfections.

like the old throwing proverb goes...
"Inch by inch it's a cinche, yard by yard it's hard."

Steer the course and keep getting after it!

[Matt Brouse]

I have a BS degree in Exercise physiology from Western Michigan University...

What did you think of their undergraduate program?