Road to the Top [Archive] - Page 2 - Sorinex Living Strong

Bert Sorin

11-24-2008, 08:41 PM

Friday Nov 21

Jump Rope

Safety Bar squat (hold in to bar handles, not the rack handles) - many sets of 3 reps up to 330lb. then 380x2, very hard. Then I got mad and went 380x5. That was pretty good for me.

Bench Press with new 8" log bar with 45 degree handles (yet to be named), although super awesome. a few sets at 240x3 then 280x2 I think.

Fat Bar Lat pull Down- many sets of x10 at 180-250lb., then triples up to 300lb. Full stack is fun. and hard.

Neck Attack green band 4x15

Monday Nov 24

Kettlebell swing 62lb. 2x5 each hand
Jump Rope

Rack Lockouts (with shrug) with bar starting at point of knee (1 3/8" bar)
no straps with double overhand grip:
140x3
230x3
320x3
370x3 (hook grip)
410x1 no hook
w/ Straps double overhand:
410x3
500x3
550x1 and 3 shrugs
560x1 and 3 shrugs
570x1 and 5 shrugs
580x1 and 5 shrugs
600x1 and 3 shrugs - this was hard.

Push Press with 6" Log Parallel grip bar:
135x3
185x3
225x3
245x2
245x3

5 minutes with the "Hundo" (100lb. Med Ball) clean and push press (throw) (3 people - this is tought, but MUCH easier than last year, I was able to jump rope afterwards, which brings me to think my GPP is MUCH higher than I thought it was. Cool.:cool:

Bench Press out of Hurricane:
135x10
225x10
275x10
315x10

DB RDL's with row (for flexability) 30's
3x8

Cable Abs 100lb.
3x10

I gained 7 lb. this weekend. i started taking Wt. Gainer again for breakfast and going back to PWO shakes. I have to get to 267lb. to win the 10% bet. I have to gain 10% of my BW, while House and G have to lose it. Should be interesting. The bad thing is Cyborg could do either at the drop of a hat and beat us all. :(

Notes-
We got all of the new Base Camp Racks up in the gym today, oh man, is it sweet! We have "bridges" in between the racks to hang accessory stuff (rings, chin bars etc.), which makes it unreal from a functional standpoint. The gym was buzzin tonight, like a factory. Rich Williams came by and lifted with Tex. Rich is a Team Impact member, and super strong. He weighs 390 and hit a 616 Zercher tonight and went for 663lb. (including the 88lb. of chain, almost all of the chain was off the gound to start with. ) Tex and Rich training together is a sight to see, like to Draft horses working away. Hoep he comes by more often.

Pretty pumped about training right now, spirits are high.

Bert Sorin

11-25-2008, 08:25 PM

Jump rope
Overhead squats
95x3
145x3
145x3
145x3
145x3

Vertimax 2 clicks
7x5 jumps

Single Leg Squat on Hurricane (each leg)
100x4
140x4
190x4
230x4
280x4
320x4
370x4

Lat Pull with Rock climbing "heart paddles"
5x8

Gripper #2
singles with either hand x7 each

Happy thanksgiving

Bert Sorin

12-01-2008, 07:28 PM

Friday-

Trained at Ashland University with the A-Bomb.

Dy Flex warm up
Trap Bar deadlift and shrug pull from floor 5x4 225lb.
Front Squat 135x3, 225x3, 315 5x2
Incline Bench with 3.5" fat bar triples up to 230ish I think
Bench lock outs a few at 295
Acrobat Pulls (kinda like man maker pulls with DB, but alternating grip at top of lift. 50lb. DB 4x5 each hand (db never touches floor)
Chest Supported Row 3x12
Alignment menu

Monday-
Back in the swing with the fellas House and G

Jump rope
Triplex pulls from floor, started at 135, worked up to 352lb. (at 352 i went one from floor and 3-5 hang pulls, snatch grip) no belt, used straps (16 sets total, 6 sets were @352lb.
DB Incline Bench 4x5
Stop and stab style (pause at bottom then explode)80's, 100's
Regular style tempo 110, 120's, 120's were hard.

Super Set: 3 times thru:
1 Arm DB row x8 each side 80lb.
Band twist green band
Tendo Tricep (now known as Pumpernickles) x8 @ 8 power

Wow, am I tired and are my shoulders smoked.

PWO- 2 scoops protein

Bert Sorin

12-02-2008, 10:53 AM

I posted this on Roger's log,
I thought I would re-post here, it deals with some of the recent discussion on olympic lifts in regards to the throws:

Hey Roger,
Good to hear you are varying the training some, its amazing the gains you can make by switching to some exercises that you are not as strong. You don't have to stay with them forever, but extremists in any lifting discipline almost always are unbalanced for actual sports.

IMHO, Powerlifting (for the sake of actual competitive powerlifting) has very little coorelation to speed / power sports as far as effectiveness. Olympic lifting is closer, but still leaves a lot to be desired, as the technical work needed to be mastered taxes the CNS to the extent that learning the throws (or other sport) often suffers. Also, the actual technique of olympic lifting counter-acts some of the movements that are needed to produce speed on an implement. Lifting AS a sport (oly or power) is actually geared not so much to become stronger, but to move the most weight with the least effort, ROM or best use of extranious gear. Lifting FOR a sport is about getting stronger first and formost, fixing functional weaknesses, and if possible mimicking patterns in the sports movement to become more effective on the field.

Example - and olympic competiton squat clean (especially with today's catapault technique) does not stress the importance of triple extension (hips, knees and ankles), and the LESS you move the bar (in % of your body height) and are able to drop to "go get the bar", the better of an Oly lifter you are. The guys that pull the bar 70% of their height are actuall considered poor lifters, because they are not efficient enough, around 55% is much better. Its not how strong you are, it's how good you are at moving a weight a short distance and getting under it, then the strength comes in to squat it up (which is why front squats are such a good exercise for strength). This is the exact opposite of what you are looking for in the throws (and many other sports). You want to move the weight the longest possible path (to increase radius, thus speed of the implement). You do not want to drop during the extension phase, in fact, that is detremental, for you never achieve triple extension. I have seen too many 400lb. cleaners that could not throw much over 200' in the oly hammer (and they were actual college hammer throwers), and they were pretty bad in the HG. Conversely, if you get a high level thrower (or someone who understands how to move weights fast), they can almost always apply their bodies to power or even Oly lifting with relative success. Almost every decent thrower I know can clean well north of 350lb., but I know a boat-load of guys who can squat clean 300-400lb. that cannot throw and implement to save their life.
In closing - as a thrower (or other power sport athlete ; football, basketball, sprinter) I would modify olympic lifting TYPE movements to get the most out of them for your application. Examples would be: clean and snatch grip hi-pulls, RDL, Jump Shrugs, push press, a "high catch" push jerk, overhead shot put heave, heavy med ball shoulder vertical throws (using legs).

Just my 3 cents.
__________________

Bert Sorin

12-02-2008, 08:17 PM

Today was awesome.

Warm up - jump rope

We new we were going to squat, then decided we would box squat with chains, that sounded fun, little did we know what was in store.

We used the Buff Bar 55lb., belt and knee sleeves (best previous box squat ever was 450ish)

all were plus approx 50lb. of chain wt. at the top and 10lb. at the bottom

145x3
235x3
325x3
375x3
415x2
475x2
505x2
555x1

then decided to go 600lb. bar wt. with no chains, got it :D

235x4 for technique work

Wow, I was very excited about this, I am now as strong or stornger than I wanted to be this year, and I am 3 weeks in. Can anyone say 17' standing wob? ;)

Cheat Curl
125x5
175 4x5

Super set:
Reverse Hyper 165lb. 3x12
Lat Pull Down with Fat Bar 150lb. 3x12
#2 or #2.5 COC gripper 3x3 each hand
Plate Walk 45lb. 3x12

Neck Attack 3x15

PWO- 2 scoops protein

Ok, I'm tired now. But very excited. :cool:

Matt V

12-02-2008, 10:59 PM

Bert,

Just got my December issue of MILO. There is a great action shot of you launching the Braemar at P-town on page 113.

Bert Sorin

12-04-2008, 08:24 PM

Thanks matt! Yeah, I was pretty pumped to see that I got some love in Milo, I feel like I get to sit at the big kid table at Thanksgiving now. :)

Hope to see you saturday.

Thursday Dec 4th

Warm up- got a hair cut (asked the lady to make me look like Jason Bourne... it did not work. )

Super set: 4-5 sets
Jump Rope
KB Swing and Bottoms up each hand 55-70lb.

Hang Snatch 50k
2x4 warm up
2x4 Tendo Test Peak power (for this year's ARC Training) best was 3.21 m/s most were around 3.0
Split Snatch alternating legs 5x2 each leg

2" Thick Bar deadlift standing on blocks (Donnie Thompson call this the blob lift, but obviously the Blob is something else to us)
150lb. 3x15

60lb. Med Ball Standing throw swings (ball is in canvas bag hanging from bridge between Base Camp racks, we "throw" the ball one handed and it swings away, we "catch" the ball and repeat.
6x5 each side

Same thing but with 149lb. anvil, I mean why not? :cool: It looked like something out of the RoadRunner. 1x5 each arm, glad we did not die

Ring Push Ups 3 sets 10-15 reps

Menu Exercises - Windmill 40 reps

PWO - 2 scoops protein and kool aid

ChiroThrower

12-04-2008, 09:27 PM

Congrats on the big lifts, that is some strong work Bert. I hope you do go 17' in the WOB this year. I just joined the message board and I am excited to get some new training ideas. I am sort of having an identity crisis with my workouts. I am tired of doing the same old thing, but I am not sure what I should be doing. Can you give me some advise? Do you plan your workouts, or do you just wing it? How often do you train?

Brian Burnett

Bert Sorin

12-05-2008, 09:40 AM

Hey Brian,
Great to have you here. Posting your workout will give you a group of folks to look with over, and keep you accountable. I know I feel like crap if I dont post in a while, so it keeps me on my game.

As for training ideas, well check out all of our training journals, a lot of people doing a lot of cool stuff here.

To answer your questions:
Do we plan our workouts ?
Yes and no. We know what body part and whether it is push or pull, for instance, right now, the framework looks like this:
Monday - upper push, lower pull
Tues - upper pull, lower push
Thurs - upper push, lower pull
Friday - upper pull, lower push

So we have a general idea of exercises, for example: "Upper push" could be : bench press, push press, incline, Db press, heavy med ball throw etc.

Then we decide if we are going to go : A. Speed B. Heavy or C. Reps
When we start using the ARC System again this season we will use the Tendo to pre-test each day to determine A,B or C.

Then we start rolling, and make slight modifications during the workout due to energy levels, functional weaknesses, and mood. This also gives us latitude to modify and invent sports specific exercises that strengthen our individual functional weaknesses.

So you see, it has a loose structure but is based on feel for a lot of the details. This type of workout can be done with guys who have trained for a long time and know their bodies. Not for beginners, as they need more structure. The guys training with me know within a set (I can feel to the exact rep) when energy levels, technique etc drop off, and enough is enough). With this type of training, you MUST listen you your body. But after tapping into this for long enough, I feel your competition and recovery will be better, because you will have much better "feel" as an athlete. Me, nor any other "expert" can write you a workout over the internet that will work to the highest capacity for YOU. You need to have a basic map of where you want to get, but the driving is up to you. Good luck.

ChiroThrower

12-05-2008, 05:10 PM

Thanks for the advice Bert. I certainly know what you mean by listening to your body. When I first started lifting weights I use to workout for 3 hours straight doing endless sets and reps. Now I can tell by my energy levels and motivation what type of workout I should have. I have been lifting weights for 10 years now, so I feel like I have a pretty firm grasp on the basics of training. It just seems like the more I read about what so and so is doing the more I get confused about what I should be doing. Like, when should I go heavy? When should I go light? How many sets and reps should I be doing?How much should I train? These are the kind of questions that keep me wondering if I am doing the right things in the gym.

Roger Crazy Wolf

12-06-2008, 08:01 PM

Variety is the spice of life.

Bert Sorin

12-08-2008, 10:58 AM

Brian,
Figuring out how to choose what type of lifting to do etc, Check out the ARC training. This ought to help. http://www.sorinexforums.com/community/showthread.php?t=215

Saturday Dec 6th

Warm up
Jump rope and Kettlebell Bottoms up swing into press, up to 70lb.
Drills with 28lb. wt, (swings int he back, focuing on weight shift)
Same drill each side with easy throw, to focus on moving the weight in the "Wile E Coyote Slingshot move"
Caber throwing - 12+ attempts, turned once. Working on technique of hip pop and run up. This got me tired

Vertimax Jumps - leg switches on 9" Rubber Block 5x4 each side, level 3
Step ups on 16.5" box (reverse Utility Seat on Base Camp Rack) 5x5 135lb.
Hands Facing Chin ups 5x5, with dead hang stretch in between each rep
Reverse Curl - 4x5 each up to 50lb.dbs thumbless grip
2.5 CoC gripper 5x1-2 reps per hand

Pretty beat up after the earlier portion of the week.

PWO - 2 scoops protein

Bert Sorin

12-08-2008, 06:34 PM

Stomach issues today, so I "gutted" this one out.

Push Press with 6" barrel bar, palms facing grip
8x3 190-200lb.
Deadlift
135x5
225x4
315x4
365x3
4103x3

Shrugger 2x20 200lb.
YTM 3x4 60lb.

Matt V

12-08-2008, 08:24 PM

Thanks again for having me down at Sorinex HQ this weekend, Bert! Awesome as always. And, don't let anyone break that caber before I get another chance at it. :D

Good luck with your training.

Bert Sorin

12-09-2008, 03:03 PM

Thanks Matt! It was great having you down here. If I could get your pick in the caber, I might be something one day. Great work! Come back soon.

Bert Sorin

12-09-2008, 09:00 PM

Tuesday Dec 9th

Warm up :
jump rope and random strap rows with new pulley set up on Base Camp Rack. Uber Cool.:)

Safety Bar Squat
6 sets of 4 reps up to 330 (last 4 sets) felt good

Rolling Thunder Lat Pulls
3x6 210lb.

Chin up challenge on Metalus Rock Climbing Blocks, finally got chin up with 3 fingers each hand (only last digit of each finger) this was hard.

Lateral progressive step ups with 50lb. counter balance - much harder than it sounds. 3x2 each side, slow and working on wt. shift and balance

3x5 each side "Timmerman Saves" - these I made up today. Basically, you get a block to use as a trig or toe board. You drive towards the trig, reversing and trying to stretch out over the board as far as possible, then stabilize and pull yourself back in. Works on balance, stabilizing muscles, body awarness. It loads the heck out of the front leg and is much harder than you think if you really buy in to it. Hopefully it will cut down on front fouls next year. I know many throwers who could / should work on these. :rolleyes:

Reverse Hyper 190lb. x12 reps

PWO- 2 scoops protein

Roger Crazy Wolf

12-09-2008, 10:01 PM

Bert;

Thanks for the invite, now that it has been formalized I feel that I can now accept. I've been very busy the past couple of days but things should ease up in two weeks. I'll come train a couple of times if you guys are there.

My first thought as to why you are asking about a new fork is that you broke that one ... what did you do? WHAT DID YOU DO?!?!

I bought that fork at a local hardware store here in Aiken. If you want me to pick up another, I certainly can do that and bring it to you on my way up to train.

Ketch

12-10-2008, 08:29 PM

Hey Bert,
I have a "few" questions for you. I really found the ARC training to exceptionally beneficial during my in-season training. Thanks again for sharing that.

My question(s) are, what are your thoughts on using it exclusively in the off season? I am curious b/c Dickens and I are considering switching it up from a more typical conjugate approach, to using it exclusively because it's so specific about working towards your capabilities that day.

The other is that I am new to using the actual bar speed numbers as a basis for training. What are optimal numbers to shoot for regarding bar speed? For example, the snatch, jerks, squat jumps... I am having a hard time find this info...

Sorry in advance for the long post.
Thanks for any help you can provide!

Bert Sorin

12-12-2008, 11:41 AM

Roger,
What store is it? I am coming back from ATL on monday, and maybe can pick it up. Thanks.

Ketch-
I persoanlly think the ARC is a more beneficial system for strength athletes than typical conjugate training, much like you said, because of the response to the body's readiness. The typical Conj. method is easier to administer, because you do not need a testing device, and every day is laid out weeks in advance, it is easier for lower level or multiple athletes to follow. BUT- the ARC, in my opinion, is much more effective for elite level athletes in small groups, especially if they are:
1. in a technical power based sport (throwing, football, basketball)
2. drug free - lets be honest, with gassed athletes, almost everything works to an extent.
3. very fast twitch - the CNS is geared very "hot" and cannot take multiple high intensity sessions in a row and recover enough to be most productive on competition day
4. Tall (over 6'2") and Older (over 22 yrs. old)

I personally start my off season with more of a traditional conditioning approach, which may last 3-5 weeks, that builds a base of GPP, and some size. Then I have a phase where I attack my preceived weakest link in the chain, for me its absolute strength (load) and size. Last year it was similar, but size was the main focus, I gained the weight required, and held it for a year, now its time to get brutally strong. (keep in mind, that speed work comes very easy for me, and my explosive lifts can be back on par within 3 weeks usually). I also keep in some sped and GPP work, but the main focus is strength. When I have hit some decent strength numbers (this year it will be:
front squat 425-450lb. (hey maybe that will be today:rolleyes: )
Deadlift 550+
Back Squat 550-600 (hit 600 box squat already this off season)
Push press 275+

I will then start ARC'ing again for the rest of the season. Probably right after Christmas time.

As for speed numbers, it depends if you are going for absolute speed or absolute power. Let me explain, absolute speed is saying, "I am going to hang snatch the heaviest I can and still move the bar 2.0 m/s average". This puts the focus purely on speed, not nessessarily on power. This is sometimes good to just open the flood gates and try to snap the heck out of the bar, and a test, for it takes an elite level athlete to even move a bar (any bar) at 2.0 m/s. For speed oriented work I would say-
(Average velocity)
Hang Snatch - 1.8-2.0 m/s
Hang Clean - 1.5
Squat 1.0
Bench 1.0-1.25

As for Power, you need to actually test, (like we did last night on bench presses) and see where the Watts peak. For instance, House and I started with a certain weight, and did triples of each weight, taking incremental jumps on weight, using the Tendo Weightlifting Analyzer, and wrote down PEAK velocity and power of each rep, to determine at what weight (mass) did our power peak (which would tell us the best weight to train at for power production)
Here are the results: (3 rep average of set shown)
Bert
Mass peak vel. peak watts
37k 1.76 638
57k 1.58 886
79k 1.27 727
88k 1.16 1006
97k 1.06 1004
106k .85 886

So, this told me that my range of weight for power day in bench press, needs to be 85-100k. If my estimated max is approx 160k (right now), that puts me at 53 - 63% of my max. Hopefully further into the season I will be able to move that same 88k at 1.27+, which will be a 10% increase in power.

Hope this helps.

As for last night's training:
Thursday Dec 11

Andrew Durniat came to visit, he was on his way to ATL for a KB contest, where he is sure to kick some butt. He did some grip feats and we talked shop until wee hours of the night. He is a life long strength athlete, and I have much respect for him. Good luck Andrew.

Warm up-
Jump rope super setted with KB swings 20kg

Super Set Lower pull, upper push speed day:
6x3 each, rotating (no rest fashion)
Hang clean pull 205lb. 8" log bar with angle handles 155lb.

Speed Bench test (see above)

Pumpernickles (Tendo Tricep) 3x8

Shrugger 3x20 300lb.

Menu-
windmill
glute contractions x60
adduction contractions x60
cats / dogs

Bert Sorin

12-12-2008, 07:13 PM

Friday
Dec 12

Warm up
Jump rope, got crossover single legs, which is nice.

Front squat testing day. We have only hit front squats once this off season so far, so we needed to see where we are starting. This ought to be fun. :rolleyes:

135x3
185x3
225x3
275x2
315x1
365x1
405x1
455 (would have been 5lb. pr from 2004) miss :mad:
another attempt 457 (missed the first one, why not go up, right?) miss :mad:
425x1 made it. Thats the most I have front squatted in a few years, and the first time north of 400 since May. Cool.

Front Grunts-
Seeing that the front squats felt heavy as crap when I got to 455 and i could not catch my breath, I thought I might work some structural integrity, and do lockout partials out of the J-Cups (6" ROM at top)
405x2
495x2
585x2 (previous pr form last year was 585x1)
600x2 Sweet :D PR

that ought to get me ready for 455 later this winter.

Bent over Rows
5x6 185

PWO - 2 scoops protein, koolaid

Good week.

Roger Crazy Wolf

12-13-2008, 12:45 PM

I hope you get this before Monday, sorry it took me some time to get back to you.

The store is on highway 1, I think that's exit 22. If you're coming back from Atlanta, take that exit and then turn right onto highway 1. It's not very far down on your right hand side and the entrance is kind of hard to see. Hopefully these two links work for you; the first one shows you where it is in the overhead view and the second shows you what it will look like as you come up to it. On the overhead view, the place is at the bottom of the frame to left of highway 1 as you are looking at the overhead view ... it will be on your right as you're driving up to it.

The store is set back a little on the property and as you walk into the store, go to your left. Against the back wall are some shovels and the like; if I remember correctly the forks are in the far corner, kitty-corner from the door where you walked in (45 degrees to your left immediately after you walked in the door). They may be behind some other forks that are hanging up, when I found yours it was covered in spider webs. If you can't find them, ask the counter person, they usually know everything.

http://maps.google.com/maps?f=s&ie=UTF8&ll=33.662523,-81.674713&spn=0.005304,0.008819&t=h&z=17

http://maps.google.com/maps?f=s&ie=UTF8&ll=33.660545,-81.674804&spn=0,359.99559&t=h&z=18&layer=c&cbll=33.660776,-81.674421&panoid=p1ddUYNjW3xD6uikn5a33Q&cbp=12,272.08374971809917,,0,5

Ketch

12-13-2008, 02:47 PM

Hey Bert,
Great work on breakign the PR's. That always a good thing!

It was great speaking with you and thanks again for taking the time to post such a detailed explination. It is really appreciated.

Now that I have had time to digest all this great stuff and Dickens and I tested for our peak wattage that leds me to another thought regarding application...

Example:
Peak wattage for Behind the neck jerk: 995w avg @ 175lbsx2, (estimated 60-65% of 1RM)

Using this data to improve Power output I could...

do a three week wave for this particular lift.

week #1: 70% of 175 x6 sets of 3
week #2: 75% of 175 x6x3
week #3: 80% of 175 x6x3

Week 4: Deload (volume) and re-test for peak max wattage to measure increase of 175 wattage. then repeat wave with new wattage max.

hmmmm...what do you think?
Thanks again for all of your help!!

good luck in your pursuit of 455!

Ketch

12-14-2008, 02:37 PM

I wrote that last post in a stream of unconsiouness:eek: ....I think I figured out the answer to my question....my apologies for the near hijack of your thread:D

Bert Sorin

12-18-2008, 11:33 AM

Ketch, it seems like you are on the right track, keep us updated with the progress, i am excited to see how your season is going to go.

Wow, I felt pretty beat up after the super heavy front squat work. Just layed on the couch in a haze friday night.

Monday - Travel

Tuesday Dec 16- back to the grind, realized that after the last 4 heavy weeks and some travel, meeting with customers, and long work nights, (sometimes you just have to go with the gut feeling too), I decided that I would go with the unload week early and take it now. I need it.

CrossFit-esque workout

Super Set 5-6 times through, little rest between sets (30-90 seconds):

Jump Rope x30
RDL with thick bar X10 "Donnie Pulls" (Standing on two solid rubber blocks, with vertical loading pin and thick handle 24" bar to hold on to. We do 150lb. usually) When Donnie Thompson was building to the World record powerlifting total, he was doing 300-400lb. for 10-20 reps :eek:
Chin Ups x5 palms facing with stretch at bottom
Hurricane Back Squats x10 225lb.

After that I hit 2 sets of curls and Pumpernickles. Just wanted some blood flow and GPP. Definately considered a total body "C" day.

Bert Sorin

12-23-2008, 10:11 AM

Hmmm, I will attempt to re-cap last week.

House got hurt on Monday, the day I was traveling. So that was a bummer, his back is feeling better now, and its good to have him hanging around again and not on pain killers. He will be back in the saddle soon. Work was really busy last week, and the previous 4 weeks of heavy lifting caught up with us, so I elected to take it as a shake out week.

Thursday Dec 18
Jump rope

Kettle bell swings to the side then WOB style (with knee scoop and vertical leg drive.
Reps shown in side swings first then WOB style each arm
44lb 5,5
52lb. 5,5
60lb. 4,4
70lb. 4,4
88lb. 3,3
88lb. 3,3

Incline Fat Bar Press (with 8" barrel bar)
5x4 220ish

Recoil DB Bench Press (I start with rt. arm down and left arm straight, when I drop the left arm down, there is a micro-second pause, which creates a momentarty stretch reflex and catapaults the rt arm up, obviously with help of my pressing) This is a timing thing, and mimics the block of the shot put or stone throw, transfering to the throwing arm. Video to follow. Jeff Does this naturally well in a week in review video a few weeks ago with standing Hurricane Presses. Notice how his left arm just flies up just after the rt. arm drops. (He is left handed) This is done to teach the body that the rt does not go up exactly as the left comes down, for there would be no stretch reflex across the chest. There has to be a slight pause (actually a energy transfer).
4x4 each 50lb.

Neck attack with green and monster mini band 3x9 reps front and back

Rev Hyper 2x10

Friday Dec 19

Jump rope

Reverse Hyper Rows (letting my scapula open up and relax the lat and rhomboid.) This is done for some blood flow, and more importantly a stretch of the upper back and shoulder mobility, so I can chase the stone over the board, and not let all the rows and upper back work lock me up too much for the hammers.
5x6-8 reps each side

Saftey bar squat 5x5 250lb.

Monday Dec 22

"Santa Claws" Day -
An impromptu Grip Contest of epic proprtions fell upon Sorinex at approx 6pm. Gripster Rex Hubbard, Global Grip Challenge Multi-time Champion Chad Woodall, Big Tex and Rich "Tiny" Williams mixed it up with 6 events from Richard's original Grip Gauntlet (various grip feats set to the PR of Richard Sorin over the years).

Events chosen by the members of the Grip Board website.

Events:
1. (as a tie breaker)
Roger Baraban Grip Dynometer
Chad - 97k
Rex - 86k
Tex - 96.5k
Rich - 101k (possibly new world record)

2. 411lb. Dinnie Stone Replica Deadlift 1 hand
Everyone but Rex made this, although he moved it a little bit.

3. 2 Finger Close with Original Captains of Crush #3 Circa 1991
No one completed this.

4. Phantom 4 Gripper Close
No one completed this, although Tex was approx 3/8" and Chad was 5/8" out.

5. Pinch Grip 2x45lb. Plates Smooth sides out (old style York Plates, very fat)
Chad was the only one to do this, and did it like he owned them, both hands!!!! This is the first person I have EVER seen do this besides Dad. :eek:

6. 181lb. DB with 3" handle (knurled)
Rich man handled this with either hand, almost rowing it! :eek: Tex gave it a little airtime. No one else stirred it.

7. Double Blob Deadlift (original Blob and its mate, from the same DB) each Blob was 52+ and 53+lb.
EVERYONE GOT THIS!!!!!! WOW!!!!:D Unreal. None of them had gotten this before, talk about "mannin' up"!!

Final Talley:
Rich 12 (won on tied breaker Dyno test)
Chad 12
Tex 11
Rex 4

Unreal job guys! Thanks for coming out.

Afterwards some highlights:
Cyborg Pulled 675x2 in the deadlift at 265 bw
Rich Pulled 725 x3 in the dead, then attempted 785, the did another single at 725lb., later he pulled 485lb. (World record) deadlift double overheand grip on the non-knurled 2" axle bar. Went for 500, got it to his knees, but did not make it. I guess after 3 hours of training, a grip contest and at 9:30pm, a 40lb. world record might be a little much to ask. :rolleyes: He will get it if he is fresh.

My workout:

Jump rope
Deadlifts:
135x5
225x5
315x3
405x1
455x1
500x1
525x1 :)
405 3x3
These are getting better

Bench Press with EZ Curl bar:
125x5
215x3
265x1
305x1
335x1
355x1 :) (5-10lb. under all time PR)

Incline DB Stop and Stab Press 5x5 with 80's

Shrugger 3x10 250lb.

Thats it. Its 9:45pm, I shall go to the house now. I would be in trouble if I was married. ;)

Bert Sorin

12-23-2008, 07:49 PM

Tuesday Dec 23

Warm up - jump rope as usual

First day throwing!!!!!
Decided to throw the ole 22lb. D-Ball "Braemer" Stone inside

Put a board down for a trig, and a rope at 30', felt like I would just wak thru some throws and feel the positions. Seeing that i deadlifted and benched heavy yesterday, I was not expecting much.
Went like this:
31', 33', 37', 39', :eek:
So...i stopped for a minute and backed up the truck. The throws were easy, did not feel very connected, and were going almost 40'. (about 3' under my all time pr with that ball). So I decided to do drills.
Did x10 #1 throws, where you push the hip of the right leg around really hard, but stay back with the shoulders, and don't shift the weight to the front (left) leg, which is where I get a lot of my throw from. I worked on this so i would not pike at the front of the trig. The throws went back to 31-35', and were almost NO arm at all. I started feelign the rt hip really well, and even when I missed the strike with the arm, they started going 38+ again. So, i decided to do what any red blooded thrower would do, i took a three throw all out test on day 1. :D
Throw 1 - 40'
Throw 2 - 41'7" :D
Throw 3 - 40'+
I was pretty pumped about that. Being 97% of my all time PR on day 1 after heavy lifting the day before was very inspiring. training is working.....

Then some throws specific strengthening exercises:
side sled pulls while holding onto ring, with torso slightly canted towards the impliment (to mimic the wfd when the wt. is at the low point.) I tried this to get my core stonger so i dont counter with the head and shoulders (like usual) and shorten my radius. When I do this, I must turn much faster than my competitors to throw the same distance due to the lack of radius. i would rather work less and throw farther. ;) This was hard.
155lb. 5x5-10 steps each side

Super Set:
Box Squat 235 6x4
Cheat Curl with 8" Barrel bar angle handles 6x4 155lb.
Coc Gripper 2.5 6x2 each hand

Neck attack with blue band 2x9 each
Reverse Curl w/ DB (thumbless and shrug) 40's 4x8
Chin up bar hang and stretch 4x10 seconds
Bent over row 3x6 w/ 60lb. KB's
Hammie Stretch

PWO - Pound cake

Now time to rest for a few days.

Merry Christmas Everyone! We have really enjoyed you all being on the forum, thanks for reading and contributing!!!!!!! May you reach all of your goals in the new year!
Bert

Bert Sorin

12-29-2008, 10:15 AM

Wed - nothing
Thursday - nothing
Friday - cut down about 50 small trees for Mom, chainsaws are fun
Saturday - hiked a mile or two in the mountains, carrying a 3 years old little girl on my shoulders for a lot of it. Fun core work.
Sunday - Drove home and did house work. Man, I am ready to train now.

On a side note, I did eat a lot, and sleep a bunch, so I should be ultra recovered, but true to holiday form, I found some way to lose weight. What the heck? :mad:

Its go time....

Bert Sorin

12-30-2008, 10:46 AM

Monday Dec 29th

Mid day recovery 3x10 reverse Hyper 75lb.

PM Workout:

Warm up:
Jump rope, getting much faster now, my CNS was pretty dialed in today

Push Ups x8
Clap Push Ups x8
V-Ups x8
Mt Climbers x16

26lb. "Secret Weapon" Braemer D-Ball Throw indoor (this was a custom made ball that I got to get me ready for pleasanton, Stone Mt. Etc.):)
Right hand throws - x12-15 throws most were 33-35' pretty easy, never really attacked with the arm (lots of stress on the wrist), just focused on smashing the right hip through the throw, which seems to create a lot of spring in the torso, slinging the ball around. If I can consistantly do this, I will throw the stone stupid far, I think. :o
Left hand- (for balance) x6 28'ish

Monster Mini Band Overhead squat 2x5 (warm up)

Hang Snatch Test (ARC) 50k
Set 1
Peak Velocity:
2.98, 3.10, 2.22, 3.17 = 2.86 av.
Set 2
Peak Velocity:
3.10, 2.64, 3.28, 3.24 = 3.07 av.

Upper Body Push, Lower Pull: Dynamic (Speed, "A") Day

Hang Snatch
72k
peak vel. Av. vel.
Set 1:
2.70 1.34
2.72 1.41
2.78 1.32

Set 2:
2.78 1.39
2.83 1.38
2.83 1.35

81k
Set 3:
2.60 1.22
2.60 1.30
2.62 1.23 Peak power 2080 watts

Set 4:
2.67 1.24 Peak power 2110 watts
2.65 1.23
2.60 1.17

Then decided to test some high end, more as a fall testing:
102k (225lb.) x1
111k (245lb.) x1 both were pretty easy. cool. :rolleyes:

Speed Shallow Incline Press (with Purple band) E-Z Curl Bar (with pad):
Started from a dead stop
65k 145lb. + purple bands
6x3 Peak velocity was 1.06 at the lowest, and 1.30 at the highest, last 4 sets averaged 1.23 m/s per rep. The last 4 set per rep average, average velocity was .95 m/s, adhering to the "close to 1.0 m/s average" I try to get with speed pressing.

Super set:
Hurricane push Press 4x3 each arm 85lb. each arm
KB Swing Wob Style 4x3 each arm 95lb. KB
#3 COC Gripper each hand 4x1 -almost closed it with right hand.

Pumpernickle triceps 3x6 level 7

Windmills with PVC pipe 40 reps

PWO - 2 scoops protein

Bert Sorin

01-02-2009, 10:18 AM

Tuesday Dec 30-
Warm up Circ:
Jump rope with Duvide weighted Rope, wow, this thing is a monster! 3x20-40
Alternating Leg Dynamic Step up 3x4 each leg
Rign twist Pull up 3x4 each side

Zercher Squat with 2" thick bar with pads, bar set on straps just lower than crotch height.
165x3, 215x3, 255x3, 305x2, 345x2, 400x1 Finally! PR :D This rep was the hardest thing I have done in a while, it took about 4 seconds. :o This is the first time doing Z Squats since last August prior to the bicep injury, so this was a valid "untrained in this movement" test. Obviously the other lifts I am doing are converting over in overall strength gains.
The thing I am finding out about Z squats specifically, that there are two different styles you can use to do them. One has a very upright back / torso, with the legs squatting down more. The other keeps the torso at more of a 45 degree angle and the thighs are higher than parallel, more of a deadlift style. (these are both done with the bar starting at the same exact height). I have tried them both ways, and I think that is a cool that the same lift can have different emphasis on muscles, and work for diff. built athletes.

Super Set:
Step ups to 14" box (Explosion Block) wit Safety Squat bar x3 each leg
150, 200, 240, 240, 240lb.
Lat Pull Down with Metalus Rock Climbing Handles up to 230lb. 5x6

Wed - off

Thursday Jan 1
Happy New year!!!!!!!!!!!!!!!!!!!!!!!!!!!
Make this the year you are the best you've ever been. That's just how that needs to go down.

Jump rope with Duvide rope 2x50

Let's throw!!!!!

Sheaf 20lb. 10-12 throws 25-28' cool. I remember how to do this! :D (Wish I could have figured this our prior to Celtic last year :mad: )
WOB with 28lb x3
WOB with 56lb. 14'x10 no misses (no hook grip, no belt)
WFD 14lb. (women's weight) - Home run derby with Dave - 105, 110, 115, 116, 117'
Shot Put 16lb. :mad: I can't feel this thing at all, tool of the devil if you ask me. x5 stand throws 40'
Stone throw 11-12lb. Home run derby contest with Dave. x6 throws full tech, full tilt. most were 57-58', with best being a little over 60'.

Lifting:
Homage to Ryan Vierra's recent training videos.
Behind the Neck Jerk (have not done these since 1997) Used Foam Plyo boxes for Jerk Tables, and they workd GREAT! Stay tuned for video.
135x5, 185x4, 235x3, 255x3, 275x3, 300x3....I wanna go 400 with year!:cool:

Jump Shrug with Drop (No eccentric) using Diamond bar and dropping on to 6" Foam mat to slightly raise the bar starting position, and kill the bounce when dropped. Worked like a charm.
135x3, 225x3, 315x3, 315x3

Super Set:
Reverse Hyper 2x10 50lb.
Ring Push up 3x10
Pumpernickles 3x8 @ 7 power

Plate twist "hammer release" drills 3x5 each side 25, 25, 35lb.

Band hammie stretch

PWO - 2 scoops MM

Wow, that was a long day. Hammies and abs started cramping late that night. :o

Bert Sorin

01-05-2009, 12:53 PM

Friday Jan 2nd

A good friend of mine, BJ Dickson, came in town today and trained with us, he is working to become a stud in the Long Drive contests. He is just getting back into it after a few years, and is already hitting 360 yds. At 6'5" and a natural athlete, a little polishing should get him where he needs to be. We worked on some core strengthening and flexability movements, and well as hip activation and weight transfer. He will be a stud. Hopefully he will be posting his training on here soon. hint, hint. ;)

Got deep tissue massage today on hammies, calves, psoas

D Flex

GPP Circ: x3 thru
Walking Lunge with KB switching under leg 35lb. x5 each leg
Overhead KB walk 25's x30 yards
Deck Squat x8 with 50lb.

Safety Bar Squat (holding onto rack handles to put more stress on legs, not back)- 5x5 215lb.
Parallel Chin Up 5x5
Ring Row 3x10
Shrug 3x20 200lb.
Rev Curl 3x8 with 3" Revolving bar thumbless grip 70lb.

PWO - MM

Pretty tired and beat up feeling.

Bert Sorin

01-06-2009, 11:27 AM

Monday Jan 5th

Dynamic Flex

KB drills 3x4 each was (right, middle, left side) (WOB Style) 45lb.

Upper body Push / Lower Pull Day
We tested the Tendo hang snatch 2x4 @ 50k
I came up with 3.09 m/s peak velocity, which was 100% of my last week values, so..."A" (speed) day. Fastest rep was 3.40 m/s and slowest was 2.62.

Hang Snatch: (peak velocity - m/s)
72kg (158lb.)
Set 1:
2.80
2.92
2.83
Set 2:
2.78
1.44
2.89
81kg (178lb.)
Set 3:
2.70
2.78
2.78
Set 4:
2.83
2.78
2.70
(stayed on my heels a little longer and pushed through the hips, thanks Mongo. )

Bench Press w/ EZ Curl bar and pad 145lb + 80lb. chains (225lb at top) (pausing each rep at bottom)
Average velocity:
Set 1:
.61
.66
.64
Set 2:
.73
.65
.68
Set 3:
.68
.70
.70
Set 4:
.69
.68
.69
Set 5:
.75
.74
.79
Set 6:
.79
.80 (1.05 peak vel.)
.77
Set 7:
.82 (1.09 peak)
.81 (1.09 peak)
.83 (1.05 peak)

House smashed a .88 av which was 1.12 peak, he's fast. Jeff had a few peaks over 1.0, and his av was .75-.8. I was later thinking about this, I think because Jeff is stronger off of the chest than I am, his av. velocity was higher, but I was able to accelerate it better (maybe because of longer arms) I was able to get higher peak even when my av. was lower (I am weak off of my chest). Interesting.

Hurricane standing Push press 50lb. each arm + Monster mini band
4x2 each arm

Stretching

We watched Tex and Rich pull some monster weights on the Rack deadlift. They had the Base Camp Rack set up with a: mini, monster mini, light, average and strong band wrapped horizontally over the 50lb. FrankenBar. This added 100lb. per side at the bottom and 270lb. PER SIDE at the top of the lift. Then they put on plates until Rich hit a single at 460lb. bar wt...that adds up to 660 at the bottom aand 1000lb. at the top! He started from approx 3-4 inches below the knee. The micro adjusted the height with the "Half Flops" as we call them (1'x2'x1.5" Rubber mats). It was unreal. Rich then did some RDL's (320lb.) and 5 sets of variable KB swings with 60lb., until he did a total of 200 reps.

It was a good night. :)

Squattin's comin' tonight.......

csuthrower04

01-06-2009, 07:41 PM

Bert, you guys are training like some freaks!! I've been watching some of the week in reviews, and everytime it makes me want to go out and train right away. It always seems like so much fun for you guys. Thanks again for having me on here.

Jarred

Bert Sorin

01-06-2009, 08:18 PM

Come train with us any time Jarred!

Bert Sorin

01-07-2009, 12:03 PM

Tuesday Jan 6th

Dynamic Flex

Super Set: x3 times through
Duvide Jump Rope x40
Javelin Shoulder Stretch x4-5 each way
Ring twists x4 each side

Jump Testing (figured we would do this to get a baseline, Goergen is doing a circa-max phase in lifting, and we wanted to know the effect on his other lifts and jumps)
Tendo vertical jump (both legs) measured peak power (I weighed 113kg)
Set 1 (single jumps)3898, 3721, 4042 watts
Set 2 (repeated jumps) 3810, 3810, 3588 watts
Single Leg Broad Jump (measured heel to heel displacement)
This was done with hands on hips, and non-grounded knee up to reduce or eliminatecounter movement. 89% or more of your height is considered strong and functional.
Right 68.5", 74.5", 78.5" (105%)
Left 73", 81", 86" (hands came off of hips) (115%)
Both Legs Broad Jump: (heels to heels) tetsed on jump mat on turf, not sand as i like to jump (for anti-shock reasons):
123", 126" (10'6") not bad

Ready Position Squat:
heels at 14-16" apart, using buffalo bar, using 24" foam plyo block to touch butt to. We are not sitting back or resting on box like a box squat, but simply touching the foam and getting a little rebound, up and down liek a sewing machine. The knees shift forward and come to about 90 degree flexion, which mimics jumping. We tracked peak velocity with the Tendo Weightlifting Analyzer
145x5, 235x5, 285x5, 325lb. 4x5 My heavier sets bests were 1.50, 1.49, 1.56 m/s

Single Leg bouncing step up onto 12" foam block
(top leg is drive leg, rear leg is reaction leg)
3x6 145lb. each leg
1x10 each leg

Lat Pull with Rolling Thunder Handles:
x1-3 up to max weight 200, 210, 230, 240, 250, 260

Gripper 2.5 each hand, #3 x4 attempts each hand

Ab Stretch Sit ups on Glute Ham 2x8

Windmill with PVC x10 each side
Stretch hammies

WOW, I am beat up feeling. IT bands are smoked.

Pingleton

01-07-2009, 01:31 PM

Bert,

10'6" SLJ onto a mat at 113kg in early January. "Not bad" indeed!!! What was your best result last year? What about your lifetime PR?

Bert Sorin

01-07-2009, 01:40 PM

Peter,
Thanks man! I will have to say, that the measurement was done from heel start to heel finish, not how I have done it in the past, but probably a more accurate representation of exactly how far you actually jumped. Otherwise, the foot length is taken into account, and can actually add or subtract from the value, but I digress.

Last year I only tested once, and was around 9'6" or 9'8", we jumped outside and it was toe to heel measurment, which takes off about 1'. I weighed about 110 at the time. So I guess this year's jump was pretty good.
My best ever was 3.22m (10'6.5") into sand (how I prefer). That was in 2004 at a BW of 232 (105k) and 27 years old. I consistantly jumped under the exact same conditions in college (During Quad testing) since 1994-2004 and was always between 3.05- 3.21m weighing anywhere between 90k (200lb.) and 110k (242lb.)

Bert Sorin

01-13-2009, 11:41 AM

Note: This was copied and pasted with slight modifications from G's journal, considering we did the same workout, and met extensively on the thoughs of the weekend and current condition of the industry.

We were at the NSCA Sports Specific Training Conference (Nashville, TN) this past weekend. It was pretty cool.

Vern Gambetta did a great talk on long term athletic development and how training youth athletes works. He also had some interesting points on how Americans seem to really misinterpret the Eastern Block training methods. As well as his observations on the implementation of these misguided methods. Very neat stuff.

Boyd Epley had a great session on the importance of testing and proper sequencing from testing, evaluation, setting goals, and training.

Michael Doscher had an awesome session on implementing single leg training into a program.

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

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

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

On to Training.
Warm up 3 minutes in stair stepper

1. Started out with some simple D-Flex stuff.

2. Lunge Matrix - 1 sets 8 reps each leg of front, side, rotating, and reverse lunges. Used 10lb dumbbells and did a curl and press with each lunge. (that is 64 curl and press reps)

3. Tried a smith machine Incline Press - Did one set, made shoulders and left pec hurt, stopped. I forgot how bad the positioning is on a smith machine. That and I have not used a straight bar for pressing in a long time. That adds stress to the 'ol joints as well.

4. Caber Pulls on Cable Machine - did 3 or 4 sets of 10 reps here. Worked up to the stack. Used a triceps rope.
Super-Set
5. Pull-Ups - 3 or 4 sets of 5-8 reps.
Super-Set
6. Dumbbell Hammer Release Rotations - 3 or 4 sets of 8 reps each side. 30lb. DB

7. Machine Circuit - As explained above, I am a little confused how a company can be the largest in the world, with a huge R&R budget, and really get things this off.

8. "Core Crushers" (Squat Rotations) - 3 sets 10 reps with a 40lb. body bar( the only bar type free weight in there :(

9. Stretch - Hip flexors, hamstrings, groin

Not a bad day for being on the road in a hotel gym, goo recovery day, getting primed for Monday

Bert Sorin

01-13-2009, 12:26 PM

Monday Jan 12th:

Upper body push, lower pull

Warm up - deliver Base Camp Rack to a local Dr.'s house. Lucky guy, the rack was awesome.

Overhead squat with mini band 3x5

Snatch ARC Text 50k peak vel.
Set 1- 3.14, 3.28, 3.24, 3.17
set 2 -3.28, 3.31, 2.64, 3.40 m/s
Av - 3.18 m/s (103% of my best - so this would def be an A day)
but.... I had a lot of speed and rest last week, and sometimes you just wanna move some heavy weight. :D So...

Diamond (Shrug) Bar lockout and power shrug off of 12" rubber blocks (bar was at knee height
155x3, 225x3, 315x3, 405x3, 495x3 (no straps)
585x1 (straps) 675x1 no shrug, 700x1 no shrug- that was heavy
About half way through the pulls I got talked into cleaning the 158 and 172lb. INCH DB replica (with a strap), it was suprisingly very easy. Upon the prompting of Dad, and the prediction of the great Terry Todd that it would be impossible to do, I then tried to 1 arm clean the 202lb. 3" handle Circus DB that they use at the Arnold Strongman contest. The strap slipped a lot of times, seeing that it is difficult to get a strap all the way around that big handle. When it stuck, I was able to pull it to mid abdomen, but due to the bulk of the DB, it hit my chest, stomach and was just plain hard to settle onto the shoulders. I think someone CAN get this, I just hoped to be the first one. :) Pfister maybe?

Diamond Bar standing Military Press (I have not done a strict press in years, so I figured i would get a baseline test)
95x3, 95x3, 135x3, 155x3, 185x3, 205x1 (this was hard), 185x4
8" Barrel Bar Bench Press (using 2" fat bar part of the bar)-
155x3, 245x3, 295x2, 335x1, 335x1 (left pec was still a little shaky, so I backed off)

Cool down:
Blob training with 50lb., picked up with both hands, let go with left, and rode the blob down with right. x6, this tore up my wrist, ouch
Javelin Stretch with PVC pipe 2x5 each way
Windmills with PVC pipe x15 each side

PWO- muscle milk
big Steak with the Breeze.

Side notes:
The place was rockin', Breeze was training some heavy box squats, House and I pulled heavy, Pop was doing band overhead squats, G was smokin some 600 + 80lb. chains box squats, Tex and Rich we hitting 400-550lb. + 200lb. band tension Zercher Squats, unreal!!!

Bert Sorin

01-13-2009, 08:40 PM

Due to last night's strength party, tonight was a little more tame.
Tues jan 13

Pre Workout - Power Drive, 2 reds, 1 clear
Warm up, D Flex
indoor 60lb. 18" WOB throw (60lb. D Ball with Blue utility Straps around it and a Bobby Dodd Handle makes a nice indoor training aid)
x8 throws each hand

Upper Pull, Lower Push - Rep effort day

Tested ARC Jump Squat 50k peak velocity (first time this year we tested this)
Set 1 - 2.35, 2.40, 2.36, 2.40
Set 2 - 2.40, 2.45, 2.47, 2.35 m/s
Av 2.40
House's av. was 2.05 m/s peak velocity

A1: T Bar Row on Landmine 5x10 145
A2: Hurricane Single Leg Deadlift 5x5 each 185lb.

B1: Lat Pull Down with thick bar 3x10 160ish
B2: Lateral Lunge 3x5 each 45lb. bar (for flexability, my left hip is still really sore)

Neck attack with doubled blue band 3x9 front and back

Ab stretch on GH 3x3

Stick massage on legs, arms 10 minutes
PWO - muscle milk, NO BS Post workout

Note: I have some really good workout partners.

Bert Sorin

01-15-2009, 08:02 PM

...well kinda. The first day for wfd throws, which is what I actually consider real events ;)

Warm up
Quick D Flex, fighting daylight, started at 5:20 pm

28 wfd (actually 29lb.)
standing throws (trying to get timing and hook grip back)
1 Turn Spinning WOB style, trying to throw HIGH x6-8 throws 60'+
2 turn comp style throws 6-10, all over 70', which was nice to see, had three best 77'11", 78', 78'4" (best ever first day). I was not trying very hard, just working on pushing the right hip through the front of the throw, and not piking like i usually do. I was also tryign to chase the weight high and get some lift on it. Not as good as I would like, but different than last year. Which is nice. :D

Lifting:
Upper Push, lower pull

Behind the neck Push Jerks (off of foam jerk stands)
205lb. 4x2
Then House and I went 205x1 rapid fired for 5 minutes straight, kind of a power endurance. It was fun, and not too taxing, about 10-15 seconds rest between jerks, just enough time to review the rep and try again without getting too winded. We could have gone for a long time with this. It is a very efficient way to train, football players would find this style very helpful IMO.

Fat bar sumo deadlift standing on blocks 3x10

A1 Reverse Hyper 3x10 90lb.
A2 Ab Dolley roll outs 3x10

Stretch
Foam roller
PWO - Muscle milk

I am excited about the upcoming season, 5 weeks until Phoenix!!!!!!

Bert Sorin

01-16-2009, 07:11 PM

Friday Jan 16th

Warm up - jump rope 6x50
Dy Flex

Super Set:
A1 Box Squat w/ buff bar and 18" foam plyo box 285lb. 8x4
A2 Cheat Curl 125lb. 8x6

Hammer Wind drill with 2"x4' Utility Strap and 30lb. KB

PWO - muscle milk

Bert Sorin

01-19-2009, 08:39 PM

Pretty beat today. Drove about 200 miles, had 4 meetings and an installation. Whew.

Monday Jan 19

Warm up- delivering a Base Station, Leg Press, Landmine and wts to a facility
reverse Hyper 2x20 90lb

Pulling progression (no science here, completely by feel, so stay with me):
Overhead squat 3x3 bar
Hip Snatch - man these feel weird, like there is slack in my arms 4x3 95lb.
1 Arm Snatch (barbell of course) 2 singles each arm 95lb., 2 singles with right arm 145lb., not as good at that as i used to be (got 90k / 200lb. in 2003)
Close Grip Snatch 3x2 145lb. , wow, those feel bad too, too much muscle, can't get any hips on it. :(
Deadlift double overheand grip x3 235,235,235,305,305,395,395,395 worked on positions

A1- DB Bench alternating arms - 80's 5x5 each arm
A2- Overhead KB walk 30's 5x1 lap around the gym

Mini Band face pull rows 3x15 with 15 sec hold on last rep

Done

Bert Sorin

01-22-2009, 10:56 AM

Tuesday Jan 20th
- tweaked left shoulder a little while setting up equipment, mentally tired, so we bagged it.

Wed Jan 21st

Still pretty mentally, emotionally and physically tired, but much better than mon and tuesday. No lifting though, I need to throw....

So, why not start with the beast of the games? the 56 wfd. Day one (getting used to the monster again. My theory is that the 56wfd is the barometer of your throwing shape and effectiveness. If the 56 is bad, most other events will be in the toilet too. Throwers from other disciplines can succeed in many events, example- hammer throwers can throw the scots hammer, usually the stone, WOB and 28, but the 56 is the great equalizer. To get good at it, you gotta throw it. Conversely, once you learn how to throw that big thing, most other events come pretty easiliy, or at least that was the case with me. )

Standing swings x5 sets
Standing Throws x5-7 (man, these are hard! I can't believe Dave Brown can throw over 30' like this!)
1 Turn throws x8-10 these were done WOB style in order to get max height on the wt. I was working technique and feel. I need to use the legs a lot more, I have been watching a lot of video on this each night. Hopefully it will pay off. My throws were all 30-34'5", most were 32'ish. At least a start. I am interested to know what a common differential between 1 and 2 turn throws would be. I have no idea. Bueller?

Shoulder mobility stretching
Posture menu
threw the ole pig skin with G right and left handed

Thoughts-

The last 10 weeks of training have yielded better results than I could have imagined (for the time lapse). I reached a level of fitness that was pretty solid, hit many PR or near PR max lifts that I had laid out as goals for this year (which I hoped to hit by May, not mid Jan.) many of these lifts were not actually trained for, just kinda happened which adds to the validity of conjugate training, and its effect on over all strength. The small amount of throwing I have done has shown me that I am right on track with where I left off in October. These things are good. Most of these lifts were only done heavy once or twice in 10 weeks.
Here are some examples (not world class strength levels, but pretty solid for me):
Front squat - 425, missed 455
Box squat 600
Deadlift 525
Deadlift lockout (from the knee) 700
Bench 355
Snatch 245
BNJ 300x3
35' braemer with 26lb. ball
28'+ sheaf
78'+ 28wfd
14' X12 times in a row WOB

So, what I figured out from this, is that by staying in decent shape year round, the training gets put into fast forward and the length of time it takes for a change to take place, good or bad, is greatly reduced. We got on the stick, and started pounding big weights so fast this off season, that we began leaving out the little things that were so vital to our success, like: extended warm ups, reverse hyper, prehab, contrast showers, PWO shakes, rep work, drill work, and days off. It was amazing how fast we adapted to the lifting, literally going up hundreds of pounds in weeks. But, this had a cost, I feel like the adrenal system and CNS took a beating, which thankfully we were all smart enough (or lucky enough) to notice, and pull back the reigns, I mean, it IS a LONG season. I realize I can get strong fast, but overtrain faster. Remember, when you are at your best, you are closest to injury, you can only redline the engine for so long until you have to re-build. This brings, IMO, more credence to the ARC system, which runs off of the CNS recovery and recruitment.

So, where does this leave us?

The plan as it stands, is to back up the truck a little, cycle off of the high volume of exercises and heavy work. No, this does not mean all heavy or speed work will go the way of the Dodo, but the volume will be cut down, and more time will be placed on recovery methods, and technical throwing. My first game is one month away, gotta get right.

gking

01-22-2009, 07:59 PM

whew! those are some big numbers . Looking through your log I see ALOT of volume . My cns would have blown a long time ago :) Have you lost much weight since youve started your off seaon training ? As you start your throws what will your ratio of lifts to throws be . Just curious . I usually have to throw alot at the begining to get my form back . I then peak for a short while , then my power base starts slacking due to not being able to train the lifts . Anyway ,can see what separates the pro's from the joes. I look forward to watching your progress this year . Keep working hard . And please keep sharing .

Bert Sorin

01-22-2009, 08:21 PM

gking,
Thanks for the kind words. Yes, looking back that was a lot of volume, but I have a great training atmosphere here, awesome partners, and hey, I live in candyland! Kinda hard not to take it "one toke over the line" sometimes. :) Again, thankfully better sense prevailed before it was too late. :o My goal was to get strong and it worked, so time to change gears.
As for wt. change, actually I gained about 13lb. during the 10 weeks. It does not matter what I eat, if I dont lift heavy, I lose weight, simple as that. I was meant to be 6'3" and a lean 185-200ish, but I have trained my a$$ off to be 250+, so its always a struggle. Which is why I hit so much heavy and volume, almost nessessary.

Ratio once I start throwing more - 3 days per week training, with each day consisting of usually 2-3 events throwing, and 2-4 lifting exercises. I do this for a few reasons:
1. Once I am in training mode (mindset), I do not mind keeping going for hours, and I think it adds to conditioning for long days on the field.
2. I am not married, and it does not matter what time I get home. (whats wrong with being at the gym for 12 hours a day?)
3. I like complete rest days (for physical and mental reasons)

For instance, today, Thursday Jan 22:

Warm up quick d-flex (should have been more, but it was getting dark, and I needed to get out of the office)
15.5lb. stone (first day with actual stone this off season)
ovehead heaves (easy, extended warm up) 48', 49', 51', 55'
Stand throws -40', 42', 45', 47', 47', 48' (wow, that was pretty good, just working on getting my right hip through the throw and dragging the arm, thanks for the tip A Bomb):)
SA Throws - 40', 45', 49', then about 6-8 at 50+, then a 53'. I think this may tie my last year's training pr. I was not throwing from behind the trig, so I am sure some where fouls, but this was pretty promising, especially for day 1 and very little pop. I want to go 56+ this year with that.

Lifting:
50k Full Snatch (just for fun and mobility) 10x3
learned catapault technique, thanks Mongo.

Tricep push down 2x10

Rolling Thunder (new one - man is it slick!) up to 156lb. each hand
Blob lift - got the 45 each hand, did some forced holds with 50lb.

Posture menu, stretching

I am feeling better, more rested and sleeping better too. Body weight is up 255ish. Cool.
Oh yeah, I am laying off of all suppliments and protein etc this week, cleansing the system and trying to ditch some stomach issues I have been having. Maybe too much vit C and protein? I am going with just regular food for a week, then systematically adding stuff back in to see what my body did not like. I thought I would lose weight, but strangely enough, I gained. hmmm.

snice32

01-23-2009, 09:57 PM

Bert,

Might want to try taking some fiber like Metamucil and pop some digestive enzymes. Keeps my stomach working properly...and a few other parts due south. :)

Steve

Bert Sorin

01-26-2009, 11:44 AM

Thanks Steve. I am going to try some pro-biotics also. Do you have any idea what type of digestive enzymes they were you were using?

snice32

01-26-2009, 01:47 PM

Thanks Steve. I am going to try some pro-biotics also. Do you have any idea what type of digestive enzymes they were you were using?

Bert,
I'm actually taking a probiotic that includes some digestive enzymes...specifically Protease, Lipase and Amylase. The product I take (which i get from my chiropractor) is called Total Probiotics by Nutri-West. I apologize for the incorrect information. :)
Steve

Bert Sorin

01-26-2009, 08:26 PM

Thanks Steve!

The deload week was needed, and I am back. Kinda stressful weekend, but I'll recover.

Monday jan 26

Warm up
Light hammer winds x10 sets (5 each side)

Hammer throw x6-8 sets 22lb. then 16lb.
walked the 22 from 80 to 98' felt ok, just have not touched a hammer since October.
16 hammer was a little better, actually a lot better, had a number of 120+ and the best was 126'. Best ever at that field is 130'. Sweet.

Upper push, lower pull Dynamic

Incline press with 8" barrel bar 157lb. + doubled mini bands 10x3

Caber pulls (bent arms off of the crease in the hip) 6x3 132lb.
Snatch High Pulls 6x3 200lb.

RDL 3x4 200lb.
Ab Stretch and sit up on GH 3x3

matso

01-27-2009, 10:31 PM

Bert-

Watching the new vid that was posted of you training with the 22#. I have found that I have always had more right side getting into the throw if I kept a narrower base( just over shoulder width) and all of my weight over the right when I come back for a stand. I have a habit of tapping my left on the ground while im reaching back. If the wider stance is possibly something that I am missing from my Highland games throw then I am definitely interested. I am sure that you know this and probably do this drill fro right side activation but here goes. While loading up over the right drop the left knee to the ground so that you are doing a lunge or hammer lunge( close feet) and keep the weight over the right as you stand up and rotate it through the left.

Also never mind the position that my feet are in the the avatar, and I am extremely jealous of the indoor area that you have to train for the throws. Looking forward to coming out and learning some stuff.

Bert Sorin

01-28-2009, 06:28 PM

Good to have you here Matt, and thanks for the pointers, I am going to digest that for a while. Coach Mac also gave me some pointers with the right leg activation. Good stuff. Thanks again.

Tusday Jan 27th

Warm up swings with 56wfd
Dy Flex
56wfd
Stand throws 3-4
1 Turn (WOB Style) x3 mid 30's
2 turn (full technique throw) x8-10 most were 38-40, a few under, and few a little more. This is good, in 2008 my first day of practice with the wt. was 38ish, and 2007 was 37ish. So I am getting better.:D Also was working on a different start in the wt., with the low point dipping behind the rt. heel, and starting the throw slower, and building up more vertically. This is done by pushign the right hip through at the end. I think.

28 wfd x4
78, 81, 78, 77 not bad.

Lifting: upper pull, lower push - heavy
Squats
145x5, 235x5, 285x3, 325x3, 375x3, 415 5x2 these were the first regular back squats we have done this season. They felt rough.

T Bar row
5x6 last few sets were 160ish

Stretching

Wed. Massage and stretching

Bert Sorin

02-02-2009, 11:56 AM

was tired by the end of last week, took friday and saturday off from training, which I needed.

Sunday-

Still mentally not very focused, but was able to go and move around a little, and work technique.

warm up-
snatch balance, overhead squats, just played with bar for a while, rev hyper.

21.6lb. Braemer Stone
easy throws for tech, about 10 throws at 37-38', nothing big

28lb. WFD
Stand- 43'
1 turn - 60'
full tech - worked on new technique with uber loose arm and low point off of rt. heel. although I was not very pumped up or together, still managed 77-80' a bunch of times.

That's it. went home and watched our good customers, The Steelers, win the Super Bowl. :D Good job fellas. (actually, BOTH teams are customers).

Tonight shoudl be interesting, not only will we have the usual beasts (Cyborg, House, G, Myself, Tex, Rich, Pop etc training, but Donnie Thompson is bringing his crew over to pull. Four 800+lb. deadlifters in the same gym, at the same time, hmmmm. Video anyone?

Bert Sorin

02-05-2009, 12:49 PM

Monday Feb 2-
Lots of fun that night, the far reaches of the strength world came in to lift; it was grand.

In attendence:
Richard - grip legend
Bert - me
House - powerlifter and former college strength coach (Clemson and Furman)
Jeff - PL'er, Strongman, Oly Lifter, HG, former coll. strength Coach (Miami, UTEP) and the guy who makes all the videos
Cyborg - strongman, PL'er, 2 Years NFL (Jags), HS Strength and Football Coach
Tex - (6'7" 360lb.)Strongman, PL'er (1025lb. squat), Team Impact
Rich Williams (6'2" 395lb.)PL'er, College All American, 2 Round NFL Raft Pick, Team Impact
Donnie Thompson - (6'1" 370lb.) World's Highest PL total 2905lb. (1235, 910, 765)
Big Hoss Furman Proffessional Wrestler (6'2" 482lb.)
Brad "Wolverine" Dunn - Pro Strongman
David Hanson - Pro Strongman
and other general supporting cast and crew
Whew, it was fun being 6'3" 255 and the smallest guy, BY FAR!!!! :D

Warm up -
Sandbag lifting, throwing, just goofing around
Globe Trotters - 4lb. ball

Lifting-
Deadlift Lockout from the knee (used Frankenbar, very stiff, great knurl)
140x5
230x5
320x3
410x1 no straps
Straps:
500x1
550x1
590x1
630x1 (my best was 600, 8 weeks ago form the same position. The point of the knee start is very tough for me to get going, after it goes up about 3", I accelerate it. It was hard, but I made it. :D PR's are good.

Push press (which turned into a shallow-catch push jerk) with 8" Log Bar.
Many doubles and singles up to 280lb., which is 40lb. more than I have done with this bar. Cool.

Snatched the 114lb. Circus DB (3" handle) with strap twice. Fun, but maybe not a good idea for the ole bicep. :o

Stretching, my postural menu etc.

Watched the monsters do deadlifts on the BaseCamp Rack with 500lb. of band tension at the top. Rich worked up to 460 + bands (960lb.) and Tex, Davis, Brad went up to around 800+ at the top. David also Push Jerked the 202lb. Circus DB 1 handed. Very impressive feat.

Left the gym at 11pm. Good day.

Tuesday-
Rest

Wed Feb 4th

Got massage on biceps today 20 minutes
Warm Up:
globe trotters 4lb.
med ball slams on floor and backwards against wall 10 each 4lb.

22lb. Braemer Ball Throw x10
just worked the right foot turn and follow thru, 39-40' easy.

Bicep is still banged up, not upper pull today

Safety bar Squats (holding onto bar handles)
150x5
240x5
290x3
330x2
380x1
420x1 (1 rep PR I think) :)
440x1
480x1 :D
I think I could have gotten 5 hundee, but thats for another day. Cool thing is, we have only doen this style of squat maybe 3 times in 8 weeks. 8 Weeks ago, I got 380x5, REALLY hard, but felt good about it. That equates at that time to 437lb. for a 1 RM. So I feel that a 43lb. (almost 10%) is a good increase over 8 weeks, and new PR. House got 390lb. for the first time (within years), very strong. He will be in the mid 4's soon.

Stick massage on quads, IT band and hammies.

PWO - granola bar.

matso

02-06-2009, 08:44 AM

sounds like quite the freak show. It would have been great to be part of that atmosphere. I cant explain how excited that I am to be heading your way in the next couple of weeks and check out all of the sorinex implements of DOOM.

I saw the vid of you doing band traction for lower back last week and that is now part of my everyday...For some reason my low back has been bothering me quite a bit, not necessarily pain but just real fatigued. Once i get it good and warm for training it is fine, so oh well.

Bert Sorin

02-10-2009, 09:50 AM

Friday Feb 6

Warm up -
16lb. hammer winds 5x5 each way

WOB 56
14,15, 15, 16x6 attempts (made 3 out of 6, although 5 were easily high enough. Sweet, that is a PR of clearances at that height. Extra strength helps.

Lifting - upper push, lower pull rep effort
Escalating Density Training (EDT):

1st "PR Zone"
15 minutes of:
A1 Hurricane Incline Press 200lb. x4 reps
A2 DB High Pull from hang 60's x4 reps
"One set" is actually counted as one set of A1, and A2 Supersetted. We did 18 sets, so 72 reps of each exercise, or 144 reps of work total in 15 minutes, pretty dense work load. This is a workout style make popular by Charles Staley. It was a lot of fun, and a great way to get a high work load in quickly. Each rep was done with high effort (speed).
That was 23,000lb. (12.5 tons) of work in 15 minutes, or about 25lb. per second. Interesting I thought. The premise is, that if i was to do that workout again, I would use the same exercises and wts, and see if i could pack more reps into the same amount of time, thus making the workout more dense. If I was able to increase the density by 10%, I would do up in weight on the next workout.

Second "PR Zone"
5 minutes
B1 Alternating DB Presses (Standing) x2 reps each arm 25lb.
B2 Shrugger Unit x4 200lb.
Got 13 total sets, 52 reps per exercise, or 104 reps total in 5 minutes.
11,700lb. in 5 minutes.

Done. Thats a little cardio, and GPP work. Funny thing is, I actually got two new stretch marks on sunday (I don't get them very often), could it actually be from this workout? Weird.

Saturday - rode 4 wheelers alot. That tires my back and core out.

Monday Feb 9

Warm up
DY Flex
56 wfd
Standing throws x3
1 turn x3 33-34'
2 turns x7 38,40, 41, 42'4", 42', 41, 40', one of my best practices ever.

28 wfd
77, 78, 77, then started to pull them to the left, as the hook grip kept sticking. Oh well. i was ready for a monster. I will save it for phoenix.

Caber - not a huge stick, but picked it 5-6 times, and went for some walks, runs and flipped it a few times. One felt awesome, as i felt the pressure on the shoulder and the whip effect on the stick, the caber just jumped out of my hand and turned. I got a brief glimpse of how the caber worked. Now that I've felt it once......

Down side it, ont he last pick, I tweaked my knee. Tried to run it off, but it still hurt a little, nothign major, just gotta watch it.

Lifting:
Box Squats 18" with Buffalo Bar and purple bands
145x5
235x3
285 x3
325x3 - left knee was still catching and hurting, so I shut it down.

Tried some box squats to foam with 30lb. kb for loosening up the knee, no go.

Rev Curl thumbless grip 4x8 35's

Neck Attack 4x15

Glute Ham 3x6-8

Stick and PWO

Bert Sorin

02-11-2009, 08:23 PM

FYI - Digestive enzymes and pro biotics by Digest Gold seem to be working well. Although no creatine, very littl eextra protein suppliments, I have gained about 4 lb. in a few weeks, I feel just due to a better digestive tract. Thanks for the info.

Tuesday Feb 10

Posture menu
Shoulder prehab

Wed Feb 11
Pre workout - Power Drive, 2 reds, 1 clear
Warm up
Foam roller on IT band
Overhead stone heave 14lb. x5 up to about 59' easy, being nice to the left knee

Stand throws 14lb. x4 49-51'
Full tech throws x6-8 most of them 51-53', could not catch any very well, left knee would not let me shift weight.

Lifting Upper push, lower pull speed

A1 Bench with doubled mini bands 125lb. bar wt. 8x3
A2 Back Attack with blue band and 115lb. extra 8x3
both were done with max speed and 90-120 seconds rest between sets.

Core work:
B1 Walking Plate twists 5x10 22-45lb. just for flexability
B2 Windmill side bends with 45lb. bar 5x10

Posture menu
Foam rolled IT bands for 15 minutes AAAAHHHGGGGG! :mad: :eek:

PWO - muscle milk

snice32

02-11-2009, 09:20 PM

Glad to hear the digestive enzymes and probiotics are helping you out.

Steve

Bert Sorin

02-15-2009, 04:55 PM

Thursday - Massage

Friday Feb 12

Warm up, got knee looked at. :o

Dy Flex

Throwing-
hammer winds with 22 and 16 (alternating, not together) x12
Easy dump throws with 16, no spikes x8 100' ish

WOB 56
Side winder x4 13'
regular stand x5

Lifting:
Core board squats 6x3
Chin Ups 6x5
#3 COC Gripper x5 attempts each hand
Rear nexk on Back Attack

Posture menu

Sunday Feb 15

Warm up circuit: x4
Reverse Hyper 140lb. x10
Shoulder pre hab on ball
foam roller and stick quads and hammies
squats x3
Lat pull Down x8 100lb.

Posture menu

Stick quads again

Bert Sorin

02-17-2009, 09:01 AM

Monday Feb 16

Warm up -
Dy Flex
Overhead heave with 15.5 stone easy 53'ish, no leg drive

Stand throws x2 47,49'
Full SA 47-49', not shifting wt. on to left leg at all. oh well, I'll still be ready saturday, that's just how that goes. :cool:
56 wfd
Stand throwsx2
1 turn x2
full throw x 1 38'+
28 wfd x2 74',77'
knee was a little sore, did not want to push it.

Lifting:
Upper push, lower pull (modified)
Bench Press (E-Z) 125x5, 175x3, 215x3, 265x2, 305x1, 305x1, 305x1
Shrugger 220 6x3
DB Standing Press 3x5 25lb.

Posture menu
Air squats 5x3
PWO - muscle milk

Bert Sorin

02-28-2009, 02:59 PM

Wed Feb 18th
Warm up Dynamic Flex
Drills with 60lb dball (wfd)
winds with rope and 30lb. KB (like hammer)

Bodyweight box squats
Chin ups
just shakin stuff out.

off thursday - massage

Travel Friday Feb 20th to Arizona
Competitors (it was a Pro / AM- the usual suspects - Me, Mike Pockoski, Larry Brock, Harrison Bailey, Adrew Hobson, Kearney Smith, Mike Susmark, Chad Gustin, John Odden, Ryan Stewart, Sam Grammer

Saturday Feb 21st Compete in Arizona Highland Games, the first one of the season!!!!! Early bird!!!

Felt pretty good going in, the mind was there, but the knee was a little shaky.

Braemer Stone (1st) 22.5lb. 40'4" not bad, better than last season (3 over 39')

Open Stone (1st) 16.5lb. 52'2" (I think) PR, had a good series -all over 50'10"

56wfd (6th) - 37'10ish this sucked, my knee really started feeling it when I tried to shift weight to the left. Also, the larger D Handles (made by Bobby Dodd) have a larger diameter, which i cannot hook grip very securely, so I need to get my grip stronger to regular grip the d handles if needed.

28wfd (3rd or 4th)- 80'+ never got a hold of one, was scared to attack with the knee
Lunch - burger and lots of Ibuprophin courtesy of HB3

22lb. hammer (2nd)- 111'1" not bad. I threw hammer with the spike boot only on the right foot, so my left knee would have some movement if needed. This actually seemed to work well. hmmmmm. Thanks Mike P! Good idea!

16lb. hammer (1st) - 139'11" PR, (all throws over 135' I think) I overcame Mike "The Cheater" Pockoski on the last round throw by 2". Great comp!!!!

Caber (9th)- this was a monster, close to 140lb. and 20'ish. I went 50 degrees. :mad: This got me 9th place, and gave away my lead in the comp. Harrison hit a 12, and Mike went 11 I think. They are good.

WOB (5th or 6th)16' (Standing), a pretty good stand especially off of one leg for the most part, but you can place high when you miss a throw at 14, 15, and 16 before you make it. uuuhhhggggg.

That got me 4th place overall. Not bad, but I could have done much better, back to the drawing board.

Sunday - Watched the Women's World Championships.
1. Summer Pierson (put together a great game)
2. Mindy Pockoski (hit 18'11.5" in WOB)
3. Adriane Blewitt (2nd game ever!)
4th Andrea Thorton (borke HH world record with no blades) 95'+

Tuesday Feb 24th
Lifted at John Godina's World Throws Center - this place is goign to be awesome!!!!
Push Press 225ish many sets of 3
Power Shrugs 300ish many sets of 3
DB Bench Press alt arms 60's
Shoulder Prehab

Played an All Star game of PIG with Breaux Greer, John Godina, Dan Taylor and another masked man. The masked man won. I was out first. A basketballer I am not. Just for the record, Godina is not too good either. :p

Thursday Feb 26th
Shake out
Box squats with body weight and eventually 2x30lb. KB's sets of 5
KB overhead walk 30's
Some stretching with the KB's assist
Thick bar chin ups 3" bar 3x5
One arm Deadlift lock out on Bobby Dodd's D Handle, x2 each hand up to 307lb. trying to get used to no hook grip on those handles, i will not be twarted again.
Cheat Curls with Ivanko 6' E-Z Curl bar up to 175lb. for sets of 5 (about 6-8 sets)
Neck attack - doubled blue band 3x15 front and back
Shrugger - set to thick handle 300lb. 3x10

Bert Sorin

02-28-2009, 05:33 PM

No significance to that song, except that i was lifting to it today, and now will be singing it for a week. Good song regardless. :)

Saturday Feb 28

Slept / laid in bed for 15 hours straight last night, I was tired. :o

But now I'm up and ready to get with it again. So here goes....

Lifting:
Supposed to be upper push / lower pull, which was the emphasis, but it turned out to be an aggression day, which tends to bounce around in focus. Oh well, feel better now.

Super Set:
A1 Diamond bar standing press, which turned into a slight push press 6x3 up to 180ish
A2 Clean grip hi pull 6x3 225 (no hook grip or straps)
A3 Overhead squats with PVC 6x5
A4 Reverse Hyper 5x8 190lb.

B1 Bench Press with E-Z Curl Bar 5x3 215lb, 215x10, 125x20 for what reason I do not know
B2 Power Shrugs from knee level 5x3 315lb. (no straps or hook)
B3 KB Side Swing 2x5 each side 60lb.

C1 overhead side bends with 15lb. bar, hands 12" apart 3x5 each side
C2 Landmine Twists (fast) 3x5 each side
C3 YTM 5x5 60lb.
C4 "PumperNickle" Tendo Tricep Pushdown #7 3x6 fast

Knee was feeling better, and it was nice to get some blood flow.

Music selection today - Megadeath, Waylon Jennings, OutKast, Bob Seger, The Format, Elvis Costello, Metallica, Donavan - wow, that's a mix!

Bert Sorin

03-02-2009, 08:26 PM

Monday March 2

warm up -
D Flex

Throwing:
hammer winds with 30lb. KB on utility strap 5x5 each way
Med ball release drills against wall 3x5 each side 22lb.
Box squat ROM

Lifting:
Upper pull, lower push

tired squats to 24" box, no go, knee hurting
So decided to go for back squat lockouts (top 8-9") up to 410 for triples
The went with Zercher lockouts at 285 for triples
Rope pull ups 2x5
Lat Pulls palms facing 5x8 up to 270ish
RDL 4x5 195lb.
hamstring slides 3x6
Jump Rope 3x20
Neck Attack 1 set, abs cramped
DB Curl 3x5 with 70's

Tried to get some work donw, just hard on one wheel. :mad: I'll get an MRI when I get some time in a week or two. :o Till then.....

Bert Sorin

03-04-2009, 07:55 PM

Wed Feb 4

Warm up-
Loading the van for the Arnold Classic. We loaded up "Rosey", the new red circus Dumbbell that will be used in the Strongman contest.

Braemer Ball Throw 22lb. x8 35' ish no left leg shift

Upper push, lower pull
A1 Hurricane Incline Press 10x5 230lb.
A2 Shrugger pulls 10x6 350lb.
B1 Back Attack Double Blue Band (for speed) 5x5
B2 KB Standing Press 5x5 62lb.
C1 YTM
C2 Side Bends 3x5 each side 70lb. KB
C3 Conc. Curls 3x8 85lb. (hey, I'm going to the Arnold :) )

Cool down- finish packing for Arnold.

I will be writing recaps each night from the Arnold Strongman on www.ripnrage.com check it out.

And I'm out.

Bert Sorin

03-10-2009, 08:19 AM

Thursday- Sunday:

At the Arnold Classic-
So many great things, I will take the text from G's post, he covered it well.

Sorinex at the Arnold Sports Festival

--------------------------------------------------------------------------------

The Sorinex Strength Mafia had a great time at the Arnold Sports Festival representing in black and red Sorinex shirts all weekend. Since so much happened, I will start with how our crew performed and then start new threads with strongman coverage.

We started Friday with Rich Williams and Tex Henderson completing the GNC Grip Gauntlet. Associates Andrew Durniat and Brian Shaw also completed the Grip Gauntlet this weekend as well. Great strength all around. This year the GNC Grip Gauntlet included a 50lb Blob, #3 COC Gripper, and a 208lb Rolling Thunder.

Rich Williams then followed up his dominating Gauntlet performance lifting a 240lb Rolling Thunder with both his left and right hand. Then certifying on the #3 COC under the watchful eye of judge Wade Gillingham.

After some great fun at the Gauntlet we moved to the ASC booth where Tex clean and pressed the 140lb dumbbell which was thought to have a 2.25" handle. He then did a 45lb Hub Lift that nobody else around was able to complete. Rich Williams took the 140lb dumbbell, single hand half hammer curled it to his shoulder, and then proceeded to complete 20 strict one arm presses, smiling the whole time. That was impressive.

Saturday brought the addition of Jason "Cyborg" Lawson to the crew. Of course we ended up at the GNC Grip Gauntlet again where Rich Williams certified with the #3.5 COC, again under the strict judging of Wade Gillingham. Tex put on a show with some Table No Set closes of the #3 COC. House lifted the blob and unofficially closed the #3 gripper.

Rich Williams, Tex Henderson, and Brian Shaw were all brought onto the main stage to see who could single hand lift the 202lb Circus Dumbbell. Tex Locked it out with great intensity, Rich upright rowed it before chest bumping Mark Henry, and Brian Shaw easily held it and gave a smile and a relaxing wave to the crowd of 1000's. Tex, Rich, and Brian join the elite group of Mark Henry and Odd Haugen as the only men who have single hand lifted the Circus Bell.

Cyborg then moved to the MHP Bench Press Bodyweight booth. Jason weighed in at 265lbs, so that is the weight the bar was loaded to. In true Cyborg fashion 30 reps were stroked out before the officials stopped him. He did not even rest until he hit 28 reps. House believes he could have ground into the high 30's if they let him keep going.

The Borg moved to the ASC Booth where he one hand clean and pressed the 140lb dumbbell.

All in all this was a great weekend for the entire Sorinex Syndicate. Posting PR's and having a great time.

We would like to give a special thanks to the Gillingham brothers who are always great guys who are a joy to be around and a great asset to all aspects of the strength community.

Below are some links to pictures of all sorts of different happenings. Look for video and pictures of specific events and happenings soon!!!

http://picasaweb.google.com/goergen2...eat=directlink

http://picasaweb.google.com/goergen2...eat=directlink

http://picasaweb.google.com/goergen2...eat=directlink

Monday March 9th-
Needed to get some work in, considering I was going to be home about 36 hours in two weeks.

Warm up-
Overhead squats with bar 3x5
Dy Flex
28 wfd - stand throws x3
1 Turn x10 (60-65') not shifting onto my left leg, piking too much, koji grip, no glove
hammer winds with 16 x10 sets

Lifting:
Deadlift with plates on 1.5" "half flops" warm up then 8 singles at 405, no belt, no straps or hook grip, this put a lot of stress on the lower back due to the lessened use of the left knee (legs in general)
Sled Pull 90lb. 150' fowards / backwards 2 times each way
Circuit:
A1 Incline Press 5x5 175lb
A2 Shrugger 5x10 250lb.
A3 Weighted Jump Rope 5x30
#2 Gripper 3x5 each hand
PWO- muscle milk, pack for Miami

Bert Sorin

03-16-2009, 03:50 PM

March 10th Tuesday
Worked all day, then drove to Jacksonville, FL for the delivery of the Jaguars room. Tex, G and myself ate dinner then turned in early in order to get some good sleep. We woke up the next morning, and Tex complained about his chest hurting all night, and blood pressure was high, and his head hurt. We went to breakfast, hoping he would feel better, but no change. We took him to the team doctor at the Jags, and they took him to the hospital. An hour later, we realized he had been having a heart attack for roughly 12 hours. :eek: :eek: :eek: :(

He was admitted and had a procedure done to open up the artery. He is feeling much better, and is home now, but this scared the hell out of us. It turns out that he was (unknowingly) diabetic, and his blood sugar was 400+ for a few months. He has his hands full, and I am sure will be faced with some life style changes. I am thankful to have him with us still, he is a gentle giant, and a great friend, the world would have suffered with his loss. Please pray for him for full recovery. This should be a eye-opener to us all. Tex is 32 years old. He is 6'7" and 360lb., recently down from 409lb.

Wed March 11
Deliver Jacksonville Jaguars new strength facility - 14 Base Camp Racks, 14 Benches etc. Unreal room. Pictures will follow soon. Got done with that at 9:30pm, went to visit Tex in the hospital till midnight, then drove 360miles to Miami.

Thursday March 12
Delivered the University fo Miami baseball center weightroom. whew, long day.

Friday March 13
Delivered Miami Dolphins, visited some customers, drove back to Jacksonville to visit Tex.

Saturday March 14 Drove back to SC

Sunday March 15
Slept or laid down for 23 out of 24 hours. I needed it.

Rory

03-16-2009, 05:29 PM

Big Tex is down!

Holy crap, what a close call. Man o man, tell him that I have in my thoughts and I'll be praying like hell he is dead lifting 800 soon!

Matt V

03-16-2009, 06:18 PM

That's horrible! :eek: Give Tex our best. We hope he has a full recovery.

snice32

03-16-2009, 10:03 PM

Tex will be in my prayers. Get well soon!

Bert Sorin

03-17-2009, 12:08 PM

It was good to see Tex yesterday, he came to visit the gym with the family. he looked good, and is already talking about training when he is allowed in 4 weeks. He appreciates everyone's prayers and wishes.

The workout:
March 16 monday

Dynamic Flex, Reverse Hyper etc in the AM

PM:
Used the Optum SPS resistance trainer to do indoor sled pulling backwards and forwards. bunch of sets.

Overhead squats 3x3

Safety bar Squat with chains 1/4 squats - after a few sets this started hurting. :mad:

Super Set: x5 times thru
Clean grip hang hi pull 177lb. x6
Weighted Jump Rope x30-50
Cheat curl and press DB 65's x5-6

132lb. Inch DB attemps, got it off the floor a few times.

Posture menu with extra emphasis on air bench (3 sets) for quad stimulation.

PWO- Gatoraid Bar

Man- I am out of shape. :(

Bert Sorin

03-17-2009, 06:31 PM

March 17 Tuesday

GPP / shake out:

Chin ups 2x8
Jump rope 2x50 (weighted)
1/4 air squats 2x20
bent over row 2x10 95lb.
rdl 2x20 95lb.
air bench 2x 1 minute
neck attack 2x15 front and back

Roger Crazy Wolf

03-17-2009, 08:47 PM

I don't know Tex, can't remember ever meeting him, but there is a light at the end of the tunnel ... in my case it's usually a train.

http://www.sciencedaily.com/releases/2009/03/090316133425.htm

Bert Sorin

03-18-2009, 08:15 PM

Thanks Roger.

Wed March 18th

Turkey hunted this am. dynamic warm up consisted of belly crawling 500 yards with shotgun strapped to my back while wearing a ghille suit. Loads of fun.

This PM

RDL into muscle snatch 3-5 reps 45, 45, 95, 95, 95, 115, 115, 135, 135
backwards chain drag 2x100' (knee rehab) 450lb.
Super Set:
A1 Power shrug from Explosion Blocks (bar just above knee) x3 225, 225, 225, 315, 315, 315, 315lb.
lock out from same height (overheand grip, no hook) 3x3 375ish
A2 Incline Press on 8" Log bar with Parallel handles (used fat part of bar)
157x5, 247x5, 247x5, 247x5, 267x4, 267x5, 297x3, 307x1

B1 Hurricane Standing Press 140x5, 140x5, 190x5, 190x5, 210x5, 210x5
B2 KB Swing WOB Style 6x3 each side 60lb.

C1 Tricep pullover into extension 30lb. DBs 4x8
C2 Shrugger 4x10 300lb. thick handle
C3 KB side swing 4x3 each side 70lb.

cool down- hammer style overhead side bends with 5lb. dbs 3x5 each side

good day, especially being up since 4am

Bert Sorin

03-20-2009, 08:20 PM

friday March 20
saw orthopedic doc, he said he thinks I had a patella that is not tracking properly, so I need to strengthen the VMO more. OK, will do. Nothing seems to be structurally wrong, just work aroudn the pain, and rehab. :D
Warm up-
d flex
med ball throw 16lb. 10minutes

backward sled pull 100-150lb. 10x50'

A1 Safety bar squat feet hip width toes pointed forward, hands on rack handles
60-100lb. 8x10
A2 Cheat curl 6x6 170lb.

B1 Body Row 4x10
B2 Hamstring drag 4x8
B3 Reverse Curl w/ DB thumbless 35lb. 4x6
B4 Neck Attack green band doubled plus 45lb. plate 4x10-15 front and back

Russian Bar twist 1x10

INCH DB 132 attempts x8 each hand, all 6-20" off ground

PWO granola bar

matso

03-21-2009, 10:45 AM

glad to see Tex is better. good to hear that you knee is ok. I am really looking forward to being there this week. Andy and I should be there on mon. tues. and wed. then we are heading to charlotte and lifting with david hansen for a night then home.

very excited to be around the group you guys have. On another note, what is there to do in the area for post work out fun...

Bert Sorin

03-21-2009, 03:37 PM

See you soon Matt. David came down here to train a month or two ago. Cyborg is pumped to have you and your brother come in. Yes, post workout activities are somewhat abundant. 5 Points and the Vista are 10 miles away. Lots of places close too. See you soon.

Bert Sorin

03-24-2009, 09:59 AM

Matso and his brother Andy came to see us yesterday, and they are some cool dudes. Both are VERY strong (which is saying a lot in our facility) and great guys to hang with. It will be nice having them here for the next two days.

We threw for the first time in a while, which was interesting.

Stone 15.5 overhead heaves x3 41-49, could not use the legs very much
stand throws x8 41-45'
SA throws , not good, knee hurt :mad:

WOB x8 13', cleared by a lot

Hammer winds 16lb., took 2 throws 110ish easy

Lifting:
Deadlifts (all the way to floor for the first time in a few weeks)
up to 405lb. 5x2, no belt, regular overheand grip

random hang clean 255x2

Bench Press with E-Z Curl bar, and thick foam pad 2", this, byu the way, worked awesome, no shoulder or elbow pain.
125x5, 215x3, 265x3, 295x3, 305x3, 325x3, 355x2 :D

Shrugger 250lb. 3x10
Tricep pull over extension 40's 3x10

Band twist 2x5 each side

backwards walk with sled x5 minutes
PWO - wings and beer

Bert Sorin

03-27-2009, 07:54 PM

Wed. March 25th

Dynamic Warm up
Sled pull backwards for knee hab

Thursday
Step ups onto 9" box ouch.
Chin ups - many different kinds
Cheat curl - some
Peterson eccentric single leg
other randon knee hab

Friday March 27

Muscle snatch 3x3 100lb.
A1 Single arm snatch x4 each arm 50, 60, 65, 70, 75, 80, 85, 85lb.
A2 Push press with bar, little leg drive 6x3 185
B1 Incline Db press 4x6 90's
B2 Snatch Grip High pull off blocks 150-200ish 5x3
Deadlift lockout (just above the knee) 400x3, 500x3, 500x3, 550x2, 550x3, 550x1 tweaked lat :mad: seriously, wtf.
C1 side bends with 70lb. kb 3x8 each side
C2 Face pulls with stretch tubing 3x20
C3 Shoulder rehab with jumpstretch band 3x10
C4 Knee-hab
Jump Rope (weighted) 3x40
2.5 COC gripper 4x3 each hand
whew, long week.
PWO- Muscle milk

matso

03-27-2009, 08:57 PM

Just wanted to say thanks again for everything. I think the bar that i am interested in is the Pendlay training bar and possibly some more bumpers. After using the base camp and seeing the functionality of that thing, I am trying to tell my GF that I will get her an engagement ring when she gets me my rack... even trade.. lol

also keep me posted on that highland implement you guys are making.

Bert Sorin

03-31-2009, 10:58 AM

It was great having you and your brother here, you guys are awesome. Andy, with his voice only rivaled by Zercsies, is a strong mofo. I will keep you posted on the Highland games training impliment, it should hit the website soon.

Monday March 30

Dynamic Warm-up
Reverse Hyper
Twisting pull ups on rings
Jump Rope

56 wfd
Stand throws x6 22'ish
1 Turn x6-8 34'ish

28 wfd
2 sets line drill and dump
full throw (40-50% speed) 64, 64, 64, 72'.

56 wob 14' x5

Lifting:
A1 Safety bar Squat 7x6-8 feet 14" apart toes facing forward, using handles on rack up to 195 for last 4 sets
A1 Cheat Curl with 8" Log, angle handles 7x6 with 4 sec eccentric on last rep
B1 Reverse Curl with DB 5x5 55lb.
B2 Face Pulls 5x20 70lb.
Gripper few attempts on #3
Blobs - a few each hand with 42.5lb.

PWO - muscle milk

matso

04-12-2009, 12:56 PM

Hey man

as soon as you know when the open house is going to be let me know. I am going to be coming up for sure either June or July. I got real lucky and picked up 4 pair of ivanko 20k bumpers on ebay for 60.00 a pair. This give me a little extra cash to spend on my bar. I think the pendlay elite is what I have decided on and was interested in getting one when I come back. Is there a way for you guys to have it there so I dont have to pay shipping on it?

Also are you going to come to the gatlinburg games? If so let me know maybe we can look into splitting rooms or something.

Bert Sorin

04-13-2009, 09:14 PM

My training has been getting consistant again, the knee is getting better, but no big numbers.
Basically I have been able to get in 3 days a week for the last 2 weeks, that has consisted of (in no particular order, from what I can remember):

Lifting:

Safety bar squats (up to 335lb. x3 tonight. )
Cheat curls 220x3 tonight
9" step ups to rehab knee
Cable Y's
Reverse Curls
grippers
Hungarian Core Blasters
Landmine (lots)
Snatches 185lb. 8x2
Deadlifts
Shruggers
Push Press with bands on Hurricane 210ish
Speed bench press with Bands and Tendo
Lat Pulls for Lat rehab
Neck Attacks
Back Attacks (lots)
Band Stomps (x3 times a day)
Knee-hab (x3 per day)
KB 1 Arm Press
Glute Ham Raises
Ham pulls (on slide boards)

Throwing:

Hammer (on blades or gloves) 90' with HH, 115 with LH
56 wfd - 35' 1 turn, 37' two turns
open stone 17.5lb. 45'
22lb. Braemer Ball 39' stand, 42' spin
WOB standing 15 a bunch, 16' a few times
Sheaf 20lb. bunch of 26-28'
28 wfd - lots of 74-76' easy

Am I ready for Loch Norman???? If not, I have 4 days to figure out how to be. :rolleyes:

Good to start feeling like a man again. It was sucking to wince in pain to walk down stairs for 2 months.

Bert Sorin

04-15-2009, 07:54 PM

My luck finally changed slightly, and the knee did not hurt at all with the 56wfd today. Nice.

Throwing:
warm up - dy flex

56wfd stand x1 25'
1 turn 31', 35'
2 turn 37', 39', 38', 41'7" :D Daddy likey.

28wfd
75', the next 2 stuck in my hand :mad:

Sheaf - knee started acting up, a few pulls at 25' easy

Lifting:
A1 DB Bench press 75lb. 4x8-10 reps
A2 Snatch 4x3 110lb.

Deadlift 3x3 220lb.

B1 Knee-hab 3 sets
B2 Cable Y's 50lb. 3 sets

Windmill stretch
PWO - ONS

I'm as ready as I can hope to be. We will see Saturday. Prediction? I will PR in something. Why?................. Why not?

Roger Crazy Wolf

04-15-2009, 09:20 PM

Glad to hear your knee feels better. It will do wonders for you to have the confidence that your knee won't hurt and you'll forget all about it on Saturday. I'll predict that you'll PR in the sheaf ... why? Why not?

Bert Sorin

04-21-2009, 11:42 AM

Ok, had a pretty good weekend at the Loch.
Was able to pull 4th place, behind Eric, KO, Larry respectively. Not bad guys if you have to be bested.

As predicted, I pr'ed in something, the light hammer, 140'7" on my first throw. I also had a seasonal best of 41'7" in the 56wfd, which surprisingly, was exactly as far as my last practice before I left. I had more in the tank, but the knee felt worse than it did a few days prior. :mad:
Here are the results:
http://www.nasgaweb.com/dbase/results2.asp

All in all it was an ok game. I was able to hit the 40/80 double in the weights, and some other ok throws. The stone was no where near my usual stone feeling, but that seems to be the event more effected by the knee. Oh well, figure it out, eh?

Sacramento this weekend, WOB World Championships. Time to man up.

Bert Sorin

04-21-2009, 09:52 PM

warm up-
high split snatches with bar

overhead heave 15.5 up to 52' woo-hoo.

Standing throw 15.5
40, 45, 44, 46'
SA throw - lots of 45-47', one about 48'6" wow, that sucks. :mad: no leg drive. all arm. knees are evil. x15-20 throws, until mad.
28wfd - x8 64, 70, 72, 74, 74, 75, 75, 77, 76
no bad, no glove, just some tape, this seems to fix my "it sticking to my hand and ripping my arm off" problem upon release. cool. Throws went better once I started faster, re-set the feet in 1, quickly and lifted at the end.

Lifting:
A1 close grip split hang snatch 3x3 132lb., clean grip pull from floor 3x3 242lb., deadlift 405x3, 455x1, 455x1, no straps, double overhand grip
A2 Incline DB Stop and Stab Press 9x5 80's
B1 Neck attack 3x5 each
B2 Knee hab
B3 Landmine (full stretch) twist 3x10 no wt, just bar
C1 Windmill stretch PVC pipe
C2 Pumpernickles 2x8

PWO - critical reload

Bert Sorin

04-28-2009, 05:27 PM

thursday April 24

threw a few with the 56wfd, they were going well until I injured my knee again. Damn.

Friday-
Could not walk very well, pulled out of Sacramento Games, first time pulling out of a game due to injury in 17 years, I think. :mad:

Monday-
April 27th

Warm up
Dy Flex
Sliders on hands various push up, ab exercises
Sliders on hells, - hamstring curls

EDT:
A1 bench Press with e-z curl bar 10-12x4 lots of sets at 215lb.
A2 Chin ups 10-12x4

B1 Tricep DB Pull overs 5x8
B2 Hurricane Row 5x8-10

C1 Standing DB 1 arm press 4x4
C2 Landmine twists 4x10
C3 Good morning
C4 knee hab

PWO- muscle milk

Matt V

04-28-2009, 09:15 PM

Sorry to hear about the injury, Bert. :(

Don't let it get ya down. Hope it heals quickly.

Bert Sorin

04-29-2009, 04:21 PM

Thanks Matt.

Bert Sorin

06-01-2009, 10:53 AM

Hey guys,
I am sorry I have not logged my training recently. Truth is that I have had a few injuries, some trainign related, some not. That, coupled with an unreal work and travelling schedule, my training has been subsistance level at best.

The days I have been able to train, have been circuits and super sets, attempting to keep some strength and sanity.

Finally able to squat again (after 18 weeks ) uuuhhggg.

5-28-09

10 Rounds of:

6" Parallel handle Log Bar Push Press (very little leg use) x3 up to 191lb. for last few rounds

Kettlebell 1 Arm Swing x6 each side - mostly at 62lb

Squat x10 last 3 sets...100lb. yes, that's right. :( Getting better though.

5-29-09
Deliver USC Football Weightroom. 20 Base Camp Racks, 20 Platforms, 20 0-90 benches, 20 Traps Bars, 20 Landmines etc.
Lots of work all day. This kicked my butt. 10 hours of gettin with it.

Relaxed all weekend with some house work, and boat time.

Glad to be back. it is now officially back "on".

Bert Sorin

06-02-2009, 11:53 AM

Ok, first day back throwing in a month.

Hit the ole sheaf.

20lb. bag

10 throws 25-27'. Not bad.

56wfd stand throws x6 19-20', using almost NO right leg.

Lifting:

Snatches from floor 5x3 with up to 132lb. cannot triple extend, nor get all the way to the ground very well, but getting better
Hang Snatch Pulls 3x5 185ish
Clean grip double overhands lock out and shrug 5x3 up to 4hundee.

Squats-
45x10
95x5
95x5
135x5 (recent pr ;) )
185x5
225x5
225x5
225x5
This is a 125% increase over 3 days ago. At this rate I should squat 2095x5 by July. I can't wait. :rolleyes:

Neck Attack with double green band and 10lb. plate 4x6-10 all sides

Grip work:
2.5 each hand for 4x2-3 reps
132lb. INCH db pick and hold for a while. Sweet, have not done that in a while.
All in all, I am excited about my progress. Soon I will be as strong as I was when I was 15.

Thought for the day:

Self-Pity

I never saw a wild thing
sorry for itself.
A small bird will drop frozen dead from a bough
without ever having felt sorry for itself.

-D. H. Lawrence 'Self-Pity' Pansies: Poems (1929)

Bert Sorin

06-04-2009, 09:11 AM

"In this world, man must either be the anvil or the hammer." -Henry W. Longfellow

Tuesday June 2

Standing KB Press x3 each arm
40, 50, 55, 62, 70, 88,88,88,88,88lb.

Kipping Pull Up 3x8

A1 DB Bench Press 90's 5x6 (fast)
A2 Conc. Curl Machine 80lb. 5x6-8 (fast)

Wed - rest

Bert Sorin

06-05-2009, 03:07 PM

Thursday June 4th

Braemer ball (22lb. D-Ball) Standing Throw
12+ throws, 32-35' pretty easy

Caber throws with 26lb. D-Ball 4x5

Lifting:

ankle / Knee rehab on Coreboard and airex pad

KB Swing WOB Style x5 each side
60, 70, 88, 88, 88, 88lb.

Squat-
95x5, 135x5, 185x5, 235x5, 275x5, 315x1

step up son Rubber utility block 9", 12"
4x5 each leg

Neck Attack green band
4x10 all ways

Feeling better bythe day.

Bert Sorin

06-08-2009, 07:13 PM

Sunday June 7th

Sheaf 20lb.
x12 throws 25-27' easy
16lb. hammer no spikes, no gloves, very little legs
x12 90-100'

Push press (very little leg) with 6" log bar many sets of 1 at 220lb.
Chin up 3x6-8 strict
rear shoulder pre-hab

Jumbo bucket of balls at the driving range. That might be my new calling. :D

Monday June 8th

snatch (1 from floor, 2 from hang)
45, 65, 115, 135, 135, 135lb.
Snatch Pull
200, 200, 250, 250lb.
Deadlift
from 1.5" mats (to reduce ROM slightly)
8x3 335lb.

Squat
4x3 190lb.

Step ups on 10.5" rubber block 4x5 each leg

Knee rehab with doubled purple band 2x20 each leg

Bert Sorin

06-10-2009, 08:40 PM

I was talking with a mentor of mine this morning over some eggs and pork products, and he asked me the question, "What is the job of an apple tree?" i quickly answered, "to produce fruit, of course." Well, that (like many other things in my life) was wrong. He went on to tell me that an apple tree's job was not to produce fruit, because if it only focused on that all of the time, it would not preserve itself, not grow, and would die. Its job, is to grow deep roots. Deep, hearty roots will feed the tree for years to come, and hold it fast to the ground when the storms come. A tree that has deep, strong roots will be ABLE to produce fruit for many years to come.

I though about this in the context of my life all day today, and besides the obvious spiritual implications, I was reminded of it as I trained today. As some of you know I have battled a few injuries this season, which was even more demoralizing, seeing that it broke the unreal training production I was having all fall and winter. In a very short time this off season, I was producing huge strength numbers and producing very far throws, I was on top of the world. Then came injury #1, the strained LCL in my left knee, supersetted with a subluxed patella. Ouch.

Two weeks later, I was still able to "produce" a PR in the open stone, and PR in the light hammer. I was so busy over the next few months, that I either focused on producing far throws, or ignoring training almost completely. VERY little rehab and "root building" exercises. No fundamentals, I was trying to get ready for more PR's at my next game! The next comp came and went, I was able to "produce" another PR in the light hammer, but limped (literally) through the rest of the comp. Fast forward a month or two. As the knee was getting better, I decided to make things harder on myself by tearing most of the ligaments in my right ankle. (injury #2) That was a good way to re-hab the hurt knee, by putting all of my weight on it for a month or two as I limped around. yeah right. :rolleyes:

I realized that in efforts to produce far throws and big lifts, I lost focus of the little day to day things like eating well, sleeping enough, corrective exercises, pre-hab, re-hab, and generally taking care of business. I had traded my roots for fruits. Hey, that rhymed. :)

Now, after a lot of pain, both physical and mental, I am getting back on my game. I am now focusing on the roots of my training, trusting that the fruit will bear itself at the right time. Will that be this season? Will that be in time to qualify for the Celtic Classic (a goal of mine this season)? Who knows. But I do know this. I am NOT a guy who trains for a season or a specific competition. I am a thrower. I am a lifter. I live this. My roots are deep.

How deep are your roots? Will you survive the storms when they come?

On to training.

Tues. June 9th

Golfed all day. Awesome, tons of fun. Josh and Cyborg are good. We did Captain's Choice and shot 2 over par. I had a 312yd drive. Not bad for 3rd time ever golfing.

Wed. June 10th

Gettin it done:

2 band sessions on the ankle during the day (rehab)
Warm up- Sledge hammer swings on the tire 5x10

Braemer Ball Throw (22lb. D Ball) x12-15
34-36' getting better, actually had a few small reverses in the throw. :)

KB 1 Arm Press x5 each arm
55, 60, 70, 70, 70

8" Log Bench Press with doubled mini bands (for speed)
8x3 165lb.

Ring Inverted row 2x10

A1 Landmine twists 6x10 25lb.
A2 Chin Ups 3x8
A2 Caber Rows on Functional Cable Column 185lb. 3x10

B1 Reverse Hyper 150lb. 3x10
B2 Pumpernickles (tendo Tricep) 3x8 #7

Gripper #2 4x3 each hand

Forearm wheel 3 times up and down 10lb.

Knee-had 9" step up and slow eccentric 4x5 each leg

Posture menu - wow, have not done that in a while, felt good, going to get re-aligned. (Roots)

That is all.

Rory

06-11-2009, 03:04 PM

Bert,

Its good to see that you are realigned. Thanks for sharing that story. Definitely a powerful message. I'll see you at summer strong!

Bert Sorin

06-17-2009, 09:40 AM

Over the weekend I was fortunate enough to go to NJ for the Association of Oldetime Barbell Strongman Dinner (AOBS).
http://weightlifting.org/aobs.htm
It was great to support and meet some of the greats inthe Iron Game. I spent some time with 104 year old strongman Joe Rollino,
http://www.oldtimestrongman.com/blog/2008/05/joe-rollino.html
and met legends such as Bruce Wilhelm. http://en.wikipedia.org/wiki/Bruce_Wilhelm

Sunday I got off of the plane, and went straight to the gym, I needed to burn off some energy.

Hammer throw 16lb.
one throw right handed, one throw left handed, walk to hammers, repeat. Fast paced, VERY little rest. 20 throws total
28wfd 1 turn x5-6, was able to get around 55-60', that will do for now.

Lifting:
Shoulder pre-hab:
A1 Bench press with 15lb. Aluminum Ultra Lite Bar http://store.sorinex.com/Hampton_Ultra_Lite_6_Olympic_Bar_15lb_p/ib-72ace.htm
i doubled purple band on each end of the bar, hanging a 30lb. kettlebell from each side. This gives a very unstable effect, especially when the kb starts bouncing. I did 4x25 reps
A2 YTM on Functional Cable Column 4x15-20

PWO- protein shake, went to lake for Chicken fingers and Beers

Monday June 15
Warm up:
Single arm KB swing and bottoms up press while standing on Core Board 3x5 each
Incline Press with 8" log bar (hands on fat bar part) many sets up to 297x2, 317x1, 295x2
http://store.sorinex.com/8_Log_Training_Bar_w_45_Degree_Handles_p/log-45.htm
Chin ups with Rock Climbing handles 4x8
Cheat Curl 10-12x5 145-165lb.
Tricep Push Down with Tendo Machine #8 4x6
Reverse Hyper cool down

Bert Sorin

06-19-2009, 01:10 PM

Wed June 17th

KB swings (front and side)

Stone throw Standing 15lb. 40-46' x8-10
Sheaf 20lb. 25-27' x10-12

Trap bar jump shrugs with drop (off of 12" foam blocks) 225lb 7x3
I used these for the blocks http://store.sorinex.com/SmartJump_Foam_Plyo_Box_p/smart-1.htm
Front Squats 135x3, 185x3, 225 3x3, 275 4x1
Glute Ham Raise 4x5

knee is a little sore. :mad:

Matt Brouse

06-25-2009, 01:02 AM

Sitting at number 12, it looks like. Some serious company up ahead of you. Nice work.

Bert Sorin

06-29-2009, 03:17 PM

Training recently- I have trained, but I cannot remember specifics, been gearing up for Summer Strong too much to pay much attention, nothing too exciting, anyway (as far as my training goes).
Summer Strong II, on the other had, was unreal. I will try to de-fragment my brain and recap some of the amazing highlights of one of the best days in Sorinex history:

Friday AM-
- Andrew Durniat came in town to certify a bunch of our staff on AKC (Amercian Kettlebell Club) Style of KB training / Competitions. This was hard, especially at 7am. Learned a lot of technical variations in KB training.
http://www.americankettlebellclub.com/

Saturday-

- visited USC's new football weightroom, and heard from big Matt T how they run their training sessions, and effectively get the whole football team in and out in under an hour, while getting a sick total body workout. Here is their weightroom.
https://store.sorinex.com/Articles.asp?ID=228

- Olympic Lifting featuring Coach, Don McCauley with 2 lifters, one who was an Olympian, Michael Martin (77k, 2000 Games) one who was on a world championship team, Anthony Martin (94k, 2006 Word Championships) These guys moved the bar very uber fast. The went over the difference between the triple extension and catapault technique. Look for this on the video.

- CrossFit Workout:
4 Rounds for time:
5 hang cleans to a thruster 95lb.
10 pull ups
15 sit ups on Glute Ham
20 Med Ball Squats
Top 3 finishers were:
Tony 7:58, Matt 9:28, Steve 9:51

- Hawaiian Jiu Jitsu Self Defense - Michael Burkett showed us that even if you are guitar teacher and massage therapist, you can still kick all kinds of a$$ and tear up some stuff. the demos (on other people) looked painful. Joint locks are evil.

- Andrew Durniat attempted to become the 5th man in history to officially (with credit card set) the Captains of Crush 3.5 Gripper. Had he done this, he would have been the lightest man ever to do so, as he is 6'5" and 225lb. He got it VERY close, but was unable to fully close the gap on the handles, he missed it by the thickness of a credit card. :( He will get it very soon, he is a stud.

- After that, we continued the grip challenge, where Rich Williams officially broke the 2" Axle Deadlift using double-overhand grip World Record. The previous record was held by Andrew Durniat at 461lb. and Odd Haugen before that. Rich easily hauled up 485lb. for the new World Record, with Tex almost getting it to lock out position right before him. Rich then had two strong attempts at 507lb. getting both to his knees, but his hands let loose before he could get the job done. Andrew came back after his tussle with the gripper, to get the 507lb. to his knees as well, but this day the World Record would not see the 1/4 ton mark.

- The deadlifting started at this point, with Andrew and Matt T, both pulling their first ever 600+ DL's with 605lb. each. Matt (6'3" 258lb.) went for 645 twice, but narrowly missed. Big Tex continued to make folks feels bad by ripping 605lb. off of the ground for a quick set of 5 reps. Dusty (D Riddy, at 185 bw) and Josh Ortegon (190lb.) had a deadlift showdown, young vs. old. Josh hit 517lb. for the win over D Riddy's 515lb., which happened to be a 40lb. pr for both of them. Good work. I thought Josh's head was going to explode during the lockout, which was entertaining for me. As all of this was going on, Rich Williams continued doing his 495lb. bent-over rows, and playing with the 202lb. Circus DB, easily deadlifting it one handed and holding it for 20+ seconds. Tex added his spin to it by mauling the Circus Bell, and toying with the 52.5lb. Blob. Andrew then became the lighted man ever to deadlift the Circus Bell, and did it with either hand, a feat only equalled by the mighty 435lb. Mark Henry.

- We then tried something that is now known as the "Strategic WOD" (WOD meaning Workout of the Day) This was a Sorinex exclusive, and is sure to be a favorite in the future. We wanted to add the element of the thinking man into CrossFit, where you had to know your strengths and weaknesses, as well as your competitors. It was an absolute blast.
Here were the rules:
Deadlift from the floor
5 minute time limit
you pick your weight that will be used
go for max tonnage (example - 200lb. x 35 reps = 7,000lb. )

Everyone was buzzing around trying to decide what weight to use, that they thought they could maximize tonnage in 5 minutes.
Here were the results:

1st Jason "Cyborg" Lawson 275lb x92 = 25,300
2nd Andrew Durniat 275 x 74 = 20,350
3rd Rory Hanlin 135 x144 = 19,440
4th Kyle 315 x57 = 17,955
5th Ed 185 x95 = 17,575
6th Matt 405 x 36 = 14,580
7th Jason Little 155 x 90 = 13,950
8th Vic 135 x 102 = 13,770
9th Steve 225 x 61 = 13,725
10th Ken 205 x 66 = 13,530
11th Justin Cecil = 185 x 69 = 12,765
12th Chris 140 x 85 = 11,900
13th Glenn 135 x 51 = 6.885
14th Agoge (7 years old) 25 x 95 = 2,375

People were pretty gassed after that, so the eating and drinking was commenced. 50lb of Beef BBQ, 60 Chicken Quarters, 15lb. of Alligator tail, 120 ears of fresh sweet corn, 2 gallons of baked beans, 10lb. of steak, 1 keg of Bud Lite and 1 Keg of Yuengling. What a feast!!!

Chris Smith (Quarter back at Easter Kentucky University) then showed us the power of his cannon, dropping 60-70 yard passes from every conceivable position into the hands of his receiver, every time. 60 yards uphill, off of 1 knee? Try that sometime. The kid is amazing. He had already hang cleaned 335x3 earlier that day, as well as competed in the Strat WOD.

The crew from Evolution came down and did some sick training. 180lb. Leonitis did some fat bar pull ups with an additional 170lb. strapped to him (350lb. total weight) Then he did a 525lb. deadlift, then attempted a pr 565lb and almost made it. To add insult to injury, he had just came from a powerlifting meet where he benched 280, squatted 480 and deadlifted 560 a few hours earlier! What?????

We ended the day with a caber clinic and some keg tossing for height. This is always a crowd favorite.

After that it got kinda fuzzy, and all I remember are stories from The Breeze, Big Ed Cosner, Cadillac, and fun of all sorts. I can honestly say that it was one of the most fun days I have had in the iron game. If you were here, you know what I am talking about, and I am sure you feel the same. If you were not, I feel sorry for you. Don't say you were not invited.

Already planning next year............

Matt V

06-29-2009, 08:46 PM

Can't wait for the video, Bert! I weep because I was not a part of it. :( Would have called in sick to work, but I might not have had a job when I came back, the way things are around here.

Let us know as soon as you set a date for SSIII!

Bert Sorin

06-29-2009, 09:11 PM

Sunday-
Hungover from Summer Strong II

ankle rehab
med ball warm up
air bench

snatch from floor
10x1 150 ouch
clean pulls from hang 220 4x5
Band lat pull 3x10

Monday
15.5 stone
overhead heaves x7
standing throw 40-45'ish
SA (first in 3 months or more) 45-48'. Not too bad.

Hammer 16 x10 110ish

Push press with staggered feet on 6" barrel bar 140x3 each, 160x3 each, 180x2 each, 200lb. 6x1 each way, 140x3 each fast
Zercher Squat with 6" barrel bar 4x5 190lb.
Ankle rehab "The Bob"
Tricep push down 3x8
knee rehab with blue band 3x20 each
Glute Ham bench 4x6
Posture menu
hammie stretch
PWO protein shake

Bert Sorin

07-08-2009, 10:19 AM

Wed July 1

56wfd 1 turns 30-32' x8
28wfd 1 turns 60-67' x8

Clean Grip Snatches 132 4x3
Deadlift 5x2 400lb.
Single Leg Squat 5x5 each 20lb. kb
Squat up to 275 for a single or two
GH Raise 3x6
Ankle rehab
Neck attack

Friday July 3
WOB throw 56 x12ish
Alternating DB Standing Press x5 each arm 50, 55, 60, 70, 70, 70lb.
A1 Incline 8" barrel bar press with 45lb chains + 155lb. bar wt.
6x5 max speed
A2 Chin ups in Rock Climbing handles, palms facing 6x8
Shrugs 200lb. 3x20

Monday July 6
Overhead stone heave 15.5 x4 50'+
Standing throw x4, 43-45'
SA tech x8-10 45-48', not shifting wt. onto the left foot, not smashing the right hip thru the throw at the end, Im piking, :mad: i can fix that.
56 wfd 1 turns - 33'+ x3
56wfd 2 turns - 35-37' hmmm, not bad. First time with 2 turns since April

Lifting:
Clean grip pulls, one from floor, 2 from hang 200lb. 8x3
A1 Single Leg Squat 5x6 each with up to 50lb. kb
A2 Front Squat 5x2 up to 245lb.
Reverse Hyper 150lb. 3x10
Knee hab with bands
ankle rehab
Posture menu

Bert Sorin

07-09-2009, 09:16 AM

Wed July 8th
Warm up:
DB rapid jerks, switching feet
squats
random lifting

Sheaf 20lb.
x10 pulls
WOB 56lb.
x4 pulls

Lifting:
Fun random "C" level stuff. Reps and movement (for recovery):
lat pulls 3x12
Ring Rows 2x10
YTM 2x10
KB Presses overhead 2x5
push press db 3x5
Rev Hyper 2x10
squat into shoulder press 2x5
single leg squat 2x5 each
knee hab
ankle hab
posture menu

Thursday rest
Friday Travel
Saturday - Compete Grandfather Mt. Highland games.

Bert Sorin

07-13-2009, 09:32 AM

Saturday - Grandfather Mountain Highland Games:
Testing my fitness (throws and strength) and health (ankle and knee) level.

Open Stone 16lb. 3rd 47'11" - not bad, had more, but it was the first time I reversed in a throw.
56 wfd - 4th 40' surprising, all throws felt good. this is the event I was most worried about going in to the game. Best wfd I have ver thrown on this field. :)
28 wfd - ? 74' ouch. two fouls does not help.
22lb Hammer ? 99'9 1/2" no spikes. Was going for 100', fell short.
Caber - 85 degrees, are you serious? I gotta learn this event.
Sheaf 20lb. 27', and 3 attempts at 29' that all drove the bar up. Gettin close to a PR.
WOB 15'6" with stand. Like a man (who gets his butt kicked by guys who spin)
Final Standings: Larry, Mike P, Eric, KO, Bert, St. Clair, Chafin, K SMith

Great group of guys to compete with. I am once again excited about HG! Enumclaw in two weeks.

Roger Crazy Wolf

07-13-2009, 10:43 AM

I see the cheater employed his skills once again to climb towards the top ... :)

Bert Sorin

07-13-2009, 04:36 PM

Yeah, Mike "the Cheater" Pockoski has once again made a run at the summit. He is having an awesome season. Good for him. Jerk.

Bert Sorin

07-14-2009, 01:28 PM

Monday July 13

22lb. Braemer Ball inside off of turf (Enumclaw has turf ;)) x12
lots of 35-36' uuuhhhggg

Lifting:
Simple and to the point:
Deadlift (no belt, double overheand, no hook grip)
135x5, 225x3, 315x3, 405x2, 405x2, 405x2, 425x1, 445x1, 445x1, 445x1, 405x1, 405x1 not too bad.
A1 Landmine Twist 4x10 25lb.
A2 Single Leg Squat with 40lb. KB 4x5 each
B1 Glute Ham Raise 3x6
B2 Shrugs DB 3x20 60's

PWO - musclemilk

Went home and watched the Homerun Derby and ate Pizza.

Bert Sorin

07-16-2009, 12:05 PM

Wed. July 15

Warm up-
snatches, squats, push press for a bunch of reps with 45lb. bar

Caber-
walks with small caber 2x50 yards
full throws with bigger caber x10, carrying it a little lower seems to work better for me.

16 hammer x4
28wfd x4 1 turn

Lifting:
Push press (very little leg drive) 6" Barrel bar with parallel grips
140x5, 190x2, 210x2, 220x1, 220x2, 220x1, 230x1, 220x1, 190x4

DB Bench Press (r,l,both) 3x9 90's

Bench Press rehab 15lb. bar with doubled purple bands suspending 30lb. kbs
3x20

Caber Curls 170-190lb 3x10

Bert Sorin

07-20-2009, 01:12 PM

Friday July 17
Warm up
56wfd
stand throws x3-4
1 turn x 3-4 (32')
full tech x 8 (4 between 36-38') much better

28wfd - struggled a little bit, lots of 72' uhg

Sheaf - 20lb.
lots of 27-28, better

Lifting:
clean grip high pulls 8x3 200lb. rapid pace
Front Squat 135x5, 185x3, 225x3, 275x2, 300x1, 300x1, 300x1, 275x3
A1 Single Leg Squat 4x6 each (deep)
A2 Neck Attack double blue band 3x6 each
A3 YTM / Hammer release drill 60lb. 3x5

feeling better and better....

Bert Sorin

07-20-2009, 08:22 PM

Monday July 20

Warm up - barbell circuit

56wfd
stands -2
1 turn x2 32'
full tech - x6-8 36+

28wfd - x8-10 70-73'

Lifting:

Trap bar deadlift jump shrug 225lb. 5x3
bench Press with e-z curl bar 135lb. 5x5 speed
YTM
done - very tired

Bert Sorin

07-22-2009, 10:30 AM

Tuesday July 21

Restoration day:

Posture menu
Sled pulls and pushes x4 each way with the new Reversa Sled, which is sick. :D

Mr. Natural

07-29-2009, 03:09 PM

Glad you're feeling better. You throwing in Detroit this weekend?

Bert Sorin

07-31-2009, 01:41 PM

Hey Dave,
No unfortunately, I am not throwing in detroit, Enumclaw was my last chance at Celtic this year. Stupid injuries. :( Are you going?

Mr. Natural

08-03-2009, 12:00 PM

Went to Detroit, but no Celtic for me either *sigh*
I say we grab Valenti and go boozing that weekend. :)

Bert Sorin

08-03-2009, 12:15 PM

Dave,
All we have to do is kill 2-3 dudes and we are in. Stupid injuries. :mad:

Bert Sorin

08-04-2009, 08:53 AM

Friday July 31
Shake-out - fly in from Seattle late the night before, and boy are my arms tired.
Lifting:
Indian Clubs warm up - wow, these are cool
Kettlebell swings 4x10 44lb.
Chin ups on Rock Climbing handles 3x8
Squats 135lb. 4x3 2x10
Neck Attack

Saturday:
Worked on deer stands and drove 4 wheeler a lot.

Sunday August 2

Warm up- various barbell and KB exercises
Throws with Matt V:
26lb. Braemer Ball stand throws x10-12 33'ish
22lb. Braemer ball stand throws x5-6 38'+, getting better

Lifting:
A1 Push Press with 6" log Bar 140x4, 190x3, 200x3, 210x3, 220x2, 220x2, 220x2, 140x5, 140x5
A2 Trap Bar Deadlift from just below knee - 135x5, 225x4, 315x4, 365x4, 405x3, 465x3, 500 - knee hurt, 315x3, 315x5, 315x10

Knee hab with band
Ankle rehab
Landmine Twist with bar 2x10

Bert Sorin

08-05-2009, 11:35 AM

Tuesday Aug 4th

Warm up:
close grip snatches
squats
indian clubs
reverse hyper

Throw:
56wfd
stand throw x3 20-22'
1 Turn x3 28-32'
Full throw x8-10 most 35-37'

28 wfd
full throw x6 70-72'
just not getting a clean relase and not connected. This used to be so easy....:confused:
0 degree drills x6

Lifting:
Caber Pulls on the Hurricane
100lb. x5, 150lb. 7x3
Front Squats
135x5, 225lb.6x2

A1. Neck attack
A2. Lat Pull 3x10
A3. Step up with 3-5 second eccentric 10.5" box 3x5 each leg

Windmill Stretch
PWO - Muscle milk

Bert Sorin

08-06-2009, 07:39 PM

Thurs Aug 6

Warm up - barbell stuff

15lb. stone OH 45, 49, 50, 51, 52' uhg, forgot how to use my hips :mad:

16 hammer
drills / winds x6
throws x12 many 107-110'. 113' best

lifting:
Snatches from floor
135x3
155x3
175 5x2

Single leg Squat
35 x6
44 x5
62 3x4 each

Glute Ham Raise
3x6

#2 gripper 5x2 each

Lat Stretches

PWO - Muscle milk

Bert Sorin

08-10-2009, 07:54 PM

I am paying for a long weekend inthe sun and waves at the beach. Dehydrated, sunburnt and hungry, I press on...

Warm up:
barbell stuff - cleans, front squats etc.

oh throw 15lb. 49-52' x6

stand throw 15lb. x8 43' uuuuuhhhhhhgggggg

SA - no dice, knee hurt too much

WOB standing, just got mad and rapid fired for about 20 minutes. 14' x20, cleared 17ish times. no pop what so ever.

squats with buff bar 280lb. 5x3

go home and sleep. maybe think about eating today too. UUUhhhhggg. training sucks.

Bert Sorin

08-15-2009, 02:04 PM

Aug. 13 thurs
delivered Ga. State wt. room

Aug. 14th Fri
Rev Hyper
indian clubs
Hit Golf balls at range after work

Aug. 15 saturday

Finally, things are looking up.
Knee and ankle actually both felt good today when I got up. New feeling.

Warm up:
Reverse hyper 100lb. 2x10
Indian clubs - shoulder and winds
BW squats
ankle rehab
step ups

Overhead stone heave 15lb.
45', 50', 51', 52', 53', 55' Sweet. Finally coming back. My average was about 56'-57' when healthy. Felt a little pop in my legs. nice.

22 hammer
First day with both blades since Jan.
Winds 3x6
Throws x12-14' started at 80', then averaged 93'-95'. uphill. That is much better than the last 6 months. more to come. it better, World Hammer Championships in 3 weeks. :)

Caber - a few picks, hard to do by yourself. Went inside.

Lifting:
Caber Pulls on Hurricane
100 x3
150 3x3
170 3x3
using legs instead of arms, I will start turning cabers again. watch out.

Front Squats:
135x3
135x3
225x3
225x3
245x1

knee hab with bands 3x10 each leg

PWO protein shake

Bert Sorin

08-18-2009, 08:30 PM

Aug 18th
Tuesday

Warm up-
rev hyper
steps ups
cleans
random stuff

56 wfd
stand x5 22'sih
1 turn x5 31-32'
full spin x8 34-37' too flat

28wfd x6-8
bunch of 70', one 75'. I finally remembered to just speed up and smash it.

Lifting:
clean grip high pull
135x3
185 2x3
225 3x3

Mid grip deadlift into 3 hang pulls to mid abdomen 325lb. 4x3
Deadlift 325x2 for speed, knee tweeked, shut it down

A1. Incline Press 175 4x3 speed
A2. Landmine straught arms for flex 3x10
A. Neck attack 3x15

Whew, long day.

Bert Sorin

08-20-2009, 07:00 PM

Wed Aug 20
Started a bout with food poisoning that ended me up in the ER at 4:30 am with IV in. Awesome. I am one good vomit away from being ripped. uuuhhhgggg.

matso

08-22-2009, 02:33 PM

throwing up is the best ab workout ever thats what hollywoods secret is...

Bert Sorin

08-24-2009, 10:19 AM

Saturday Aug 22

Went to Eric Frasure's wedding. Congrats big man!

Sunday Aug 23
Trained with Team Pockoski

Braemar stone (?wt.) 42-43' (a few inches further than Mike, which is all that matters) finally started going better, need to initiate with right foot and finish with the left side...hard.
56wfd - x10ish worked on orbit and working the ball being patient, started going better
28wfd x3 finished high, sweet
Hammer winds - knee hurt, bagged it
Caber, some pulls working on pulling the caber in. step one, two (while pulling in), then big pull.
Got really tired fast, and overheated. Not over the stomach issues yet.
Lost more weight this weekend. 231, sheesh, what am I, a jockey?

Start eating....now!

Roger Crazy Wolf

08-24-2009, 08:49 PM

231 pounds??!?!? What's next, a Nutrisystem commercial?

I can just see Bert catching a 56 thrown to him from off camera as he says 'Get back in the game!' ... cheesy smile included.

Bert Sorin

08-25-2009, 10:38 AM

i know, i know....

Well, Monday Aug 24th turned out to be just a shake out day:

indian Clubs for shoulders
KB swings
step ups
Posture menu
stretched hammies, which ended me up with a horrible-feeling knee this morning. i am officially old.

Mr. Natural

08-26-2009, 04:30 AM

Well you better young up there pal, you're going to the Celtic Classic!

Mr. Natural

08-26-2009, 04:32 AM

Can't believe somebody agreed to marry Eric. Congratulations to the gorilla man.

Bert Sorin

08-31-2009, 09:35 AM

I do not know if someone "agreed" to marry him, or just folded under his bullish strength and ape-like power. Just kidding E!

Bert Sorin

09-01-2009, 01:04 PM

Warm up-
Wrestled a girl. She was tall, so we were kinda even. :(

Dynamic Flex - I forgot how important this was.

Indian clubs 10lb.
KB swings 35-55lb.
kb snatch and press 3x3 55lb.

26lb. D-Ball Braemer throw- a few 30', then 31', then 33'+ not bad, pr is 35-36' (when healthy)
Squats with bar 3x5
Rehab on knee (torn popliteus) 1 hr.

This seaosn has taught me how far I can throw off of nothing. Pretty surprising actually. :)

Pingleton

09-01-2009, 04:25 PM

Bert,

Sorry to hear about your knee. Best wishes for a smooth recovery and a productive off-season.

Take care.

Peter.

Mr. Natural

09-01-2009, 05:15 PM

Warm up-
Wrestled a girl. She was tall, so we were kinda even. :(

Awesome. Did she let you win?

Roger Crazy Wolf

09-01-2009, 10:03 PM

http://www.youtube.com/watch?v=5yRL1ZSYTWE

You'd better bring it ... I'm already a little antsy.

Gotta love the Charleston Games!!!

Bert Sorin

09-02-2009, 08:21 PM

Thanks guys. She did not let me win, it was impossible for her to sandbag that much. :(

I threw today

Warm up - d flex
Rev hyper

56wfd swings and a few turns, did not feel too bad.

28wfd x3 throws 57', 67', 70'. really easy. that'll do.

random lifting for blood flow and recovery.

eat well and rest, see what we can come up with in P-Town. :rolleyes:

Matt V

09-07-2009, 09:58 PM

Good showing in the Hammers at P-town, Bert!

Bert Sorin

09-08-2009, 11:26 AM

Pleasanton went ok.
it was the World Championship for the Scottish Hammer Throw and Overall U.S. Invitational.

Despite multiple injuries I was able to pull out the win in the light (16lb. ) hammer with 134'7". The heavy hammer was a bit more competitive, with my 108'2" holding out for 5th place, but putting me 2nd overall in the Championships.

I need some rest now. I feel like hammered dog crap.

Mr. Natural

09-09-2009, 09:40 AM

From Bert:

I'll attempt to keep this brief.

In May I had a massive spain to my right ankle, which I had enormous swelling and much lost training. 9 weeks later I was able to compete at Grandfather, and later Enumclaw and recently Pleasanton (although on 50-80% health). 2 weeks ago I was stretching (because it was one of the only things I could do in my training, due to my ankle), after the stretching I went to sleep. Half way through the night I woke up with a severe pain behind my knee. My lower leg swelled very badly, I thought I had torn a hammie or Popliteus when stretching. It got better and worse for the last 2 weeks, with lots of pittin edema. After P-Town, I spoke with Mike P, and then Ed Green, and he suggested I might have a DVT or blood clot. I went to see the Dr. today and he confirmed I had a clot from halfway down my thigh to behind my knee.

So, in the next 10 minutes I am going to start on a blood thinner regimin for 6 months. I am done for the season, but hopefully will make it back next year, God willing. I am tired of being hurt (this year alone- knee, ankle, food poisoning, blood clot). I have lost 30lb. since Jan. and am in no shape to continue. It was fun throwing with y'all, and thanks to the AD's for the invites. Bert version 2010 will be better than ever and ready to compete 100%.

Y'all enjoy the rest of the season.

Bert

1. That sucks. Good luck and heal up quick.
2. You won half the World Hammer Championship while at death's door. You suck.