Road to the Top

[Bert Sorin]

Hello,
My name is Bert Sorin, thanks for checking this out. I have been asked a bajillion times over the last 15 years what my work out looks like. Well, it has obviously changed over the years, with specific emphasis on certain variables, depending on the sport and ability level I had at the time.

A little about me:
I was a skinny (some say I still am) 5'11" 119lb. freshman in high school when I started lifting. Although I had lifted off an on with no real consistancy up till that point (I was always told a man should be able to deadlift 2x bodyweight, a feat I first acheived at 8 or 9 years old (56lb. bw with 112lb. deadlift). My freshman year I started to wrestle, and lifting came with it, which obviously excited my father, Richard Sorin, who had lifted hard for approx. 30 years at the time. I bunch of squats and cleans later, I graduated high school 6'2" 172lb with a 275 power clean, 30" vertical jump and a decent discus throw.

I walked onto the track and field team at University of South Carolina (to be a thrower), and under the tutilage of Coach Larry Judge and later Mike Sergent, some awesome teammates and training partners (some who went on to compete in multiple Olympics) I was able to put on 60lb. of bodyweight, grow an inch in height, clean 365lb., squat 600lb., vertical jump of 33", and garner Div. 1 All Amercian honors 4 times in the hammer and 35lb. weight.

Obviously I was hooked on training, throwing, and competing, and it has been a mainstay in my life ever since. After competing in two US Olympic Trials in the hammer, some powerlifting meets, grip contests, being a personal trainer for athletes, and being steeped in not only the Iron Game, but the industry that surrounds it, I found Highland Games as a new target for my competitive spirit. Seen first as only a fun aside from normal training or as a method of cross training, in March of 2006 it became something more.

I was at a game, and one of the athletic directors / competitors came up t me and said, "you are Bert Sorin, the guy they said would be good if you took this sport seriously." That day I broke 4 field records but still finished 2nd overall. This had happened because I did not take time to learn and train the "weak links". I had not become a student of the games, nor given it the respect it deserved. At that time I decided to not only become good, but to learn about the culture, history and respect that goes with the games, but to also be champion. 17 games, 31 PR's, 38 field / games records, and a World Championship win later, my career as an amateur has come to an end. I have decided to turn "Pro" on September 15th 2007 at the Charleston Games, fittingly the same games I started my am career years before.

So... I will be posting my workouts as exact as I can. If you have questions why I am doing certain things, feel free to ask. I am not claiming to know everything, or what will work for you. I am in the midst of the training voyage, and we will all see where it goes eventually. I have a plan, beliefs, and ideas of how I will reach the next level. Suggestions are welcome, as are questions or comments. Thank you for checking this out, hopefully together we can unlock some of the secrets of optimizing our potential.

Live Strong,
Bert

[Bert Sorin]

Well, coming off of a high from the championships, travel, and a hectic work week, training has been ok considering. I traveled sunday, rested monday (if being at a desk for 13 hours is rest), and trained tuesday.
Tuesday looked like this:
Dynamic Flex warmup 10 minutes
Sheaf throw 20lb.
18'x3
20'x10
22'x10
Nice and easy, worked on my stance, walk out form the standards, drop and drive of the legs etc. Pretty cool, the bag is finally going straight up instead of at a 75 degree angle, which used to cause me to have to take 4 steps out. Now I am at one. We will see if the efficiency of the bag going straight up will outweigh the ectra fling I think I get from the little rotation of the trunk. Goegern was hitting 20' pretty well, and I think will be ready to have a good game at Charleston.
After that we took a pretty basic lift:

Upper body push / lower pull Day
Explosive Shrugs to toe raise on Shurgger Unit 8x4 with 275lb.
Fat Bar Bench Press 8x4 with 225lb.
Nothing too tough, but it was good to get blood flow, and the shoulder is feeling better form the injury from the would-be killer sting ray on July 5th.

Wed.
Deep tissue massage 1 hour
Reverse Hyper 3x10 100lb. through out the day
"The Stick" on IT Band 3x

Thurs.
The folks from "The State" Newspaper came to take photos and do an interview with me, which was cool. We started a little earlier than usual, but I still did not have too much time to warm up, being that I was trying to respect the photo guy's time. I did demos of a few events for different photo options, the hammer looked the coolest. I can't wait to be famous. :rolleyes:
Workout looked like this:

56lb. weight for distance x5 throws 34-36' pretty easy, was slipping a little in the mud, we had a downpour an hour earlier.
28lb. weight for distance x 4 throws 68-70'. Not bad
Braemar Stone 21.8lb. x 3 easy, just for photos
Hammer winds with 22lb. hammer - 20x4 turns both ways. Some for photos, then they just felt good, and I was working tech, to get used to the heavy hammer again. Seeing ho the drills felt, I will be ready for a PR soon.
The fire ants got bad (which they always do after a hard rain), so we went inside to lift:

Upper Body Pull / Lower Push Day
Wide Grip Chins on fat bar 3x8
Parallel grip chins, pulling to each side alternating 3x6
Reverse Curl with DB (thumbless grip) 4x8 50, 55, 60, 65lb.
Front Squat 135, 225, 275, 295, 315, 315 x3 - first time going decent weight in a while due to peaking for games, travel and injuries :mad: Felt ok though.

Friday:
My friend asked me to move a few pieces of furnature into his new house. Apparently "a few" means a whole U-Haul truck full of all of his large, akward, heavy furniture. Also "new house" means "to the third story of my house, up a bunch of steps in the South Carolina heat for 3 hours." Oh well, we got it done, and it is nice to help a friend, I would not have mentioned it, but I figured it counted as a pretty good GPP workout. I am ahead of the game ;)

Going to rest up this weekend with some time at the beach, and swim in the life source of an ocean, makes me feel great and recovered! Have a good Labor day.

Bert out

[Sqeezemasterflash]

Looking forward to reading this Bert. I was wondering, what's the deal with the fat bar bench? I see quite a few guys doing them, and was curious as to the reason for using the fat bar.

[Bert Sorin]

Hey Squeezemaster,
The Fat bar bench works well for me for a few reasons:
1. opens my hand up, working the grip of the thumb a bit more.
2. less pressure on the palm of my hand due to larger surface area the weight is pressing upon (feels better) (you could say that this is a little mnroe sorts specific for me - little closer to a stone throw)
3. I like changing the bar / hand positions up to reduce over use injuries of the hands and wrist.
4. I have access to a bunch of really cool bars and other toys. :) As simple as that. If you have the toys, play with them.

Now, if you were to PULL with them, the dynamic changes and it become VERY grip related, I will also do these during the training year. Much harder to pull with a thick bar.


great questions, keep them coming!
Thanks, Bert

[Bert Sorin]

Labor Day workout:
Did not get to do the usual Sunday training due to my travels to see the family, well worth it. I was able to swim in the ocean, and fight the turbulent waves, which is great therapy. Salt water revives the body as well, or at least I have found.

Monday:
Dynamic Flex

General Strength Circuit x8 each:
push up
v-up
clap push up
burpees with jump
mountain climbers
leg toss (partner)
leg scissors each way
(this is great for beginner athletes, but to also add in for seasoned veterans needing some body movement work)

Throwing:
Overhead heaves with 21.6lb. stone -x3 46'
Braemar Stone throw x8 35-39'
South African Throw with 21.6 l.b stone x4 38-40'
South African Throw with 14lb. Stone x6 50' (need to work on handling the speed and not rushing the positions)
56 wfd - x6-8 35-37' - hanging my left leg on at the fron of the trig, get it down and it will go 40'+, maybe it is an issue of speeding it up out of the back of the trig :confused:

Lifting:
(Lower Pull, Upper push Day)
Shrugger unit Dynmaic Shrugs with heal lift, standing on 1.5" mat for extra ROM 6x4 up to 325lb.
E-Z Curl Bar Bench Press with pad - 125x6, 215x3, 235x3, 255x3, 275x2, 295x2, 305x2 pretty fast reps, Wish I would have Tendo'ed it, to guage against similar workout before I hurt my shoulder. Little Sore afterwards, but think shoulder will be ok. Pretty happy with that.
YTM- 4x4

PWO- Muscle Milk - two scoops
Lunch - Moe's Homewrecker

Stretched before bed, because I was LAZY :mad: , and did not do it after the workout. Admitting it is the first step to changing behavior. :)

Good gyms talks with Goergen today. Both came to the realization that training partners need to be open minded enough, and mature enough to be supportive and train together (hopefully on some exercises) by concept, but be realistic of each other's strengths and weaknesses, and the idea that each athlete could need something different in EXACT exercises or rep schemes. hmmmmmm.

The Bert has left the building

[Bert Sorin]

First pro game coming up, and I am getting some volume in this week, so I can start backing off to be rested for the battle with the big boys.

Dynamic flex
No gen strengh cir. today - resting up a little bit

Throwing:
22lb. stone overhead heave, went better - 44, 45, 46'
56wfd - x5 34-36' - left foot was better, high on my legs, but time was good. 85% effort throws
28wfd - x8 74-79' - tacky kept sticking and I was pulling them to the left, relaxed and popped a few close to 80', I will be ready for a PR in Charleston hopefully.
56 wob- 13',14',15',15', 3 close attemps at 15'6", pretty good, was peaking at bar perfectly.
Sheaf 20lb. - x8 cleared 25' pretty clean a few times, went for 27' but just shy - bringing the technique of more legs with the old tech of trunk rotation with the little right leg lift, looks weird, but got my mojo back. It goes higher that way. :rolleyes:

Lifting:
Vertimax Jumps: red band 2.5 clicks,
2x3 quater quick jumps
2x2 switch feet jumps (each)
2x3 jumping step ups (each)
Front Squat x2 155, 205, 245, 265, 265, 265lb.
Ring Pull ups with body horizontal - 3x8
Hammer Curls with DB - x4 each arm 40, 50, 60 , 60lb.
Stretch hammies and abs

PWO - muscle milk

Getting ready for comp is different than regular training. In regular training mode, you work on technique, and if the throws come, they come. In comp mode, I try to hit predetermined distances or heights in meet -like time schedules. example- 56 wfd- 2 warm ups, then in the next 3 throws I must hit 36' or whatever mark I have decided is appropriate based on my physical and mental level that day. I try to set the bar decently high, but attainable that day if I am on. This builds a positive "mental fortress" that I can later "take into battle", but also makes me focus on the "now" and get the job done when called upon. Who cares if you can hit a big throw on throw 14 when you only get 3 in a meet? Get the job DONE! This is where many other throwers or competitors fail.

Ramping up,
Bert

[Bert Sorin]

Well ,I trained yesterday, which was monday. I did this with a little apprehension after a long weekend in the woods setting up for the upcoming deer season. Contrary to popular belief, being outside in 95 degree heat inthe South Carolina swamps, building stands, running chain saws, mowers, weedeaters and an assortment of other machinery is not too condusive to training. But, it needed to be done. Monday I realzed I had lost 7lb. over the weekend, obviously still dehydrated and tired. Would usually have bagged it and rested, but that would have thrown off the schedule for meet prep, time to tough it out.

Training:
Dynamic Flex Warmup
Plank Circuit

Throwing:
14lb. overhead stone throw x4 @ 53'-57' easy
56lb. wfd - threw with a strap to let my body feel the weight, but to save the grip, which was trashed after this weekend. x6 @ 36'
Sheaf throw 20lb. x8 easy hits at 23', just getting stance correct, and watching the peak. Feeling dialed in, when I recover, I will be ready.

Lifting:
Pulls from floor - 4x3 @ 135lb. Light and jumpy
Front Squats 4x3 @ 135lb. just to feel the legs
Alternating DB Standing Press (a la Geoff Capes) 4x4 each 50lb.

PWO- Muscle Milk
Eat two steaks and half a loaf of cuban bread with oil. Feel much better now. Seeign that Goergen is getting into the games, I made sure we watched The Heavies movie as we ate dinner. Cool old film (1981) about the classic Highland Games pros. Bill Anderson, Grant Anderson, Hamish Davidson and Geoff Capes. These guys were awesome! Really gets you in the mood to throw. Highly recommended!

"If you don't respect the ones who came before you, you can never truly be great yourself." - Bert Sorin 2007

[snice32]

Bert,

Why do you use the overhead stone heaves and how do you perform them? Also, is the Alternating DB Standing Press good for increasing the stone put distances? I've just started my journey in the Highland Games and am looking for any advice and tips. Thanks, Steve

[House]

Good luck this weekend Bert! When I grow up I want to be just like you!!;)

[Bert Sorin]

Bert,

Why do you use the overhead stone heaves and how do you perform them? Also, is the Alternating DB Standing Press good for increasing the stone put distances? I've just started my journey in the Highland Games and am looking for any advice and tips. Thanks, Steve

Hey Snice32, Good to have you here.
I warm up ith overhead heaves because it give the body a great feel for throwing medium weight items. You get a great triple extension (hips, knees,and ankle) which is important to throwing, and maximal power output in general. Also teaches the body to keep the arms long and focus on a long pull with radium instead of be bicep oriented. This is the same movement I think about in the caber and WOB. Also a good indciator of the nervous system, timing and recovery level of the body. When I throw far with the overhead, I KNOW I am ready to throw the HG events far (Jud Logan used to use this same method). One of the best drills for a beginner to learn to throw things.

Alternating DB Press- stabilize the core, and press with one arm, as the other goes down, which mimics the shot put throw (with the blocking arm). I am trying to get better in the stone at the moment.

Hope this helps. Let em know if you have any other questions.
Live Strong and Throw Loud,
Bert

[Bert Sorin]

Wed Pm Training

warm up:
abbreviated Dynamic Flex (it was about to rain, and we needed to get going)
Overhead stone heave 22lb. x3 46'

Throwing:
Drills with 22lb. stone x7 actual throws x2 (saving my wrist and hand which have been quite sore)
28lb wfd x7 - went kinda easy, which was a mistake. When you go too easy, the timing gets off, due to the need for countering the weight not present. Thsi throws everything off. I was throwing 68'-71', which is horrible for me in training. I was getting frustrated, but in trying to conserve energy, I was reluctant to give it some gas. I decided to slam the left foot down at the front of the trig, and turn up the volume on the throw, and hit an eay 75'. That's more like it. Looks like the arousal level needed to be higher to get the timing correct. Lesson learned. You want to conserve ebergy and adrenalin prior to a comp, but still need to stay in the groove. Too much is bad, too little is bad too. I finally found the porrage that was just right.
Hammer throw 22lb. x4 82', 92', 93', 94' good enough, started getting the orbit high on 3rd turn, and it really jumped out of my hand. Must remember that cue.
WOB- 3 clean attempts at 13'6". Cleared by few feet, stance was great, peaked right on. Money.

Lifting:
DB Bench Press 4x3 50lb.
DB Reverse Curl/ pull/ shrug 4x3 50lb.
Lots of hamstring, psoas, ab, lat stretching.

PWO- muscle milk

Dinner- left over chinese
after dinner- gold fish crackers... man I love thos things, Albacore tuna, oat meal with PB.

Ready to roll.

Bert

[Bert Sorin]

Well, the day finally came. I turned Pro. My first official throw was at the Charleston Games Sept. 15th, a 20lb. stone throw, 41'4.5" good enough for 3rd place. It was pretty exciting to have my family and friends there, but I must admit I was a little mentally tired after the long AM season, and the wind fall of coming off of World's and Scotland. The adrenals can only take so much. Here is how it went:
Woke up 1.5 hr later than I planned to, which put an interesting spin on the day. No chance to do the pre meet routine, meal, warm-up etc. Could not find all of my gear etc, you know how it goes. Murphy's law.

I feel like the stone was not bad, being a very round 20lb'er, tough to throw. heavy weight felt ok, besides the two fouls (heels on the line)...Ross calls 'em tight. 38'8' not bad for one throw, I did have a 40'7" on the slight foul, it would have been good enough for 2nd.
Light weight started much the same way with a foot foul, rushing to the trig to hard, heels landing on the line. :mad: followed up with 72' and 76'6" for third. Oh well. Hoping for 80'+. Can't hit it everyday.
Next to hammer (22lb.) which was a nice surprise. Series of 96', 101', 105'4" which was a pr, and pulled me from 4th to 2nd. High point of the day :)
Lunch time. - this is when is got hot and REALLY humid.
came back to start the caber- opted to go glove-less...dumb! Hands were soaked with sweat, and even Mr. Brock's majic tacky would not hold. Two drops in the caber (first time in years), finished with 75 degrees. Caber was big (18'6" and 130lb.) but flippable. I need to get off my butt and cut some cabers for next year. I vow to be a bad a$$ in the caber next year.
Sheaf was off a little too. we opened at 24' (20lb+ bag), although pretty high, Should have been no prob. I kept hitting it in the way back down, and it never made it over the bar. :mad: First time ever fouled out in the caber, we will not make a habit out of it.
WOB- knock off bar. By this time I was ready for a beer. Hit 14' on first try, good enough to keep me in the top 3 over all.

All in all, not my best game this year by any stretch, but it was good to get thefirst pro game gitters out. Now, I will rest, run my business, hunt some deer, be with the family and get ready for next year!!!! Stay tuned.

Resting,
Bert

[Bert Sorin]

I titled this entry that way because I guess in some way, that is true of every day. But in reality, I am now training with a little different spin on the ball, I am a professional Highland Games athlete. I will compete against bigger, stronger and more technically efficient men than before. There will be some money riding on it, but that is not really a determining factor nearly as much as the opportunity to compete at the highest level the sport has to offer. Although I never made it to the actual Olympic stadium in my track career, I plan on competing in the professional World Championships of Highland Games with in the next 2 years. Come with me on my journey.



After a week of having nothing to do with lifting, throwing, competing or really anything productive, I have decided it was time to start getting back in the saddle. I will not throw for a month or two still, but the conditioning will begin. I feel it is important to get the GPP (General Phyical Preparedness) up in order to be able to support the volume of throws and lifting that I must log this year to reach my goals on the field. I am still not completely ready to focus all of my mental energy towards training, but I am keeping a subsistance level of fitness in the lag time.

Here was my workout today:
Goergen decided to finish up his Vertimax Training with a Kettlebell circuit. I did a few of the Vertimax exercises, but more from a demo / coaching standpoint. We came up with some cool stuff, very sports specific to throwing, we will post the video later. I did the KB cir. with him.

My workout:
Dynamic Flex
KB Cir: (x3 times thru)
45lb. kb at the chest, squat back to 10" tall bench, lay back, kb pullover, into sit up and stand back up (all one smooth motion) x8
50lb. KB alternating lunge, switching hands with the KB under the thigh x8 each leg
60lb. KB swing (alternating hands) x8 each hand

That kicked my butt. It took about 9 minutes straight, but because of my peaking for big comps, and not training for a week, my aerobic conditioning level is pretty poor right now. I do not need to be able to run a marathon, but being fit is a good thing. Worked the legs really hard, hammies are very sore today. Thanks Goergen!!!

More to come,
Bert

[Bert Sorin]

Really fun day today. We are doing an exhibition for our town fair (the Okra Strut) this weekend. We are doing a sheaf throwing demo, and then letting little kids try to throw if they want to. We made them a little sheaf "fork" out of a plastic rake and a plaid throw pillow. We (Dave, G-Man and I) almost burned our fingers off melting the rake with a blow torch (so we could carfully bend it to cradle the pillow) then dump water on it to cool it in the correct position. Worked pretty well. I kicked Dave's but in the 3lb. sheaf throwing event. He cried a little bit.

Next we practiced our actual sheaf throw. Man, after being off off a few weeks, I was rusty. If I had been throwing anything it would have been different, for I would have had some carry-over, but being a regular guy for week or two, and not thinking about training or throwing, I was not too dialed in. We cleared up to 26' pretty easily, then it took WAY to many attempts to get over 28'. Then I remembered what I used to do in the sheaf that worked. My rear hand (rt. for me) needs to be further away from the fork, actually at the end of the handle. This allows me to push the fork down off of the apex and speed it up with my torso. When I had "choked up" on the fork before, my hand was too close to my other one (only by a few inches, but it made a big difference). It caused me to use the arms too soon and too much, not my strong suit. Having it wide made it feel more like a hammer throw relase, and it skyed over 28' four times, buy a few feet. It is nice to remember technical cues, and to fix things. Need to remember that one for next year.

Afterwards we ate Chinese buffet, really good terri chicken on a stick. Although I lost 9lb. last week (not training or eating well) I have since gained it back. Making a run at 250lb. soon! Goergen told me we could not be friends if I did not care more about food. I will try to do better.

Train well,
Bert

[Bert Sorin]

Today was lots of fun. I showed Goergen the Plank Circuit, then did some ju jitsu moves with Killer Joe. After he put me in the third leg bar, I am glad he likes me. :) Man, that dude is scary, he is one you would just have to shoot.

Anyway, back to the workout.
Dynamic Flex

Jumping Chin ups with rope 5x10 - some did single leg
Twisting Chin Ups - 5x10 - 3 sets with wt. vest
Deadlift (first time in long while) - 150x10, 200x10, 230x10, 230x10

Foam Roller - legs, back
Stick Roller - legs, back, tricep, bicep

PWO- Muscle milk


Link to the workout- although not a lot of voluem or weight for ME, the guys did awesome, also- it shows some demos of the exercises
http://www.sorinexforums.com/community/showthread.php?t=142

[Bert Sorin]

Saturday we had a Sheaf Demo at the Okra Strut (my hometown's festival). It was a pretty good time. We had a impromptu competition which we did reight beside the petting zoo. We kept stopping the comp, and moving the bar down for little kids to try it. We had aspecially make sheaf for youngsters (plaid throw pillow and rake). The kids had a great time, they throw it over the bar, and asked us questions. Always good to raise awareness of our sport. Goergen and Dave both hit PR's, right on!

Good time.

Hunted all day monday - was on stand for 9 hours, back is pretty sore now.

Back to training tuesday.

Bert

[Bert Sorin]

Good workout today. Have not really focused yet on plan of sorts, but it turned out to be pretty effective.

Pre workout- took Body Quick Suppliment- have not taken this in a while, forgot how good it was. I was not going to train at all today, but after getting "zoned in" it rocked out a bit.

Dynamic Flex Warm up

Wrestled Cyborg for about 15 minutes. This dude is super strong, man, it was like wrestling your dad when you are 7 years old. We did not go balls out, but it was fun to tangle with a guy who is super human strength and athletic. Gets the blood pumping and adrenalin gushing. I got him in a cool leg scissors around the neck move, but gassed pretty fast though.

Next we did the following:

Super set 1 (x3):
Ring Pushups x8
Neck Attack x8 with green band
Reverse Hyper x8 100lb.

Log Clean and Push Press 4x3 150lb.
Log Clean and front squat 3x2 150lb.
Kettlebell Bottoms up swing 2 each arm - 30, 44, 55, 60, 72, (88 rt. hand)
Kettlebell Lawn Mower Pulls - 4x4 each arm 44, 55, 60 , 60lb.
Bench press 140lb. - x24, x20
Cable Standing Rows (shoulder mobility) - 2x10
D Ball Med Ball clean and push press throw 100lb. x length of room (about 10 throws)
D Ball Med Ball Short caber pull 100lb. x6

PWO- 2 scoops Muscle Milk

I know it jumped around a lot with no set schedule, but hey, that is what the pre off-season training is all about. I got some GPP in , and basically it was fun.

Lift on,
Bert

[Bert Sorin]

Monday-
I was going to train pretty hard today, but decided I would save it for tuesday with G Man. I did end up having a good "day before the day" workout. I usually never train two days in a row, but because I need to get conditioned, and I am not throwing now, so too much volume is not a big deal.

On to the workout-
Dynamic Flex
General Strength Circuit
Med Ball Throws against wall 2x10 each side w/ 16lb.
Med Ball "set" (like in volley ball) 3x8 with 16lb. Ball
Med Ball "snaps" (like in football) 2x5 with 9lb. ball

Upper push / lower pull Day:

Bench press 225lb. with 35lb. of chain 6x3 wih 60 second rest
KB Pull over/ tricep extension / crunch laying over Swiss ball 30lb. 3x6
Tricep Extension 3x8 80lb.
Shrugger Unit 200lb. 4x20
Glute Ham Raise x8, x6 +6 back Extensions, x4+ 10 B.E., 15 B.E. ( did this way because my hammies were cramping up a bit from not doing GH in a while, but I still wanted to get some glute and low back action.

Stretch hammies and quads with band
PWO- Muscle Milk 2 scoops

[Bert Sorin]

After work I walked out in the gym and was attacked by a band of chimps with ball-peen hammers. They beat me with in an inch of my life. Wait a minute, there was no beating, I just feel today like there was. It could be the workout I had yesterday that made me feel like this, yep, that's it.

Pre work out- Extreme Drive Power Formula, 2 Body Quick

Dynamic Flex
Med Ball x8:
wood choppers
around the world
chest pass
overhead throw
crow hop and shot put (r and l)
v-up with throw

Squat jump test with 50k 2x4

Back Squat with Buffalo bar (slightly bent- helps take pressure off shoulders) (first time squatting in a month or two, first back squat in 4 months at least) :(
140x3, 230x3, 320x3, 370x3, 410x1, 410x1, 460x1, 460x1, 460x1, 460x1
This was pretty cool, considering I am still 500lb. strength with littl eor no leg training recently, I hope to get this north of 550 pretty soon, that will help the throws, but more importantly, put some body weight on my hips and legs.

Setp up with 60lb. med ball held against chest- really worked the upper back- 3x6
this was super setted with lateral squats 45lb 3x5 each leg (for flexability and pre hab)

KB bent over Row (for posture work- mu low back has been very sore- I think it is due to tight hammies) 2x10 20lb. each, the crazy part is, even this light weight felt hard due to the back.
super setted with med ball caber pulls 60lb. 3x6

Lat pull with Metolius Rock Climbing Blocks, we pull these to each side of our chest like" heart paddles". we tried ot hold on to the smalled part - a slot 2" wide and 3/4" deep- only using finger tips. we were able to do a few sets like this, but then had to start moving up to the deeper grooves during the set. This felt AWESOME, I will be doing a lot of these, great for the back, biceps and finger tip strength. I will throw the stone far this year (as I like to PULL on the stone instead of PUSHING on it). 4x15, 1x8 150lb.

Gripper Unit with Light band 3x5 each hand

Strngth hammies and quads
PWO- 2 Scoops muscle Milk
After that I waddled home and went comotose until daylight.

Don't cry for me Argentina,
Bert

[Bert Sorin]

Friday, I hit a quick workout to get the blood flowing, especially after being in a deer stand for 10 hours thursday (opening day :D ). Pretty tired and stiff after that. I have many times wondered if I would be better at athletics if I did not do as much hunting and fishing. Would I have an Olympic ring? OR does the "vacation" away from training offer balance to my life and keep me sane? I personally think one needs balance and interests outside of training in order not to burnout and stay in it for the long haul.

Dynamic Flex

Super Set:
DB Incline Press 5x10-20 55lb
Shoulder Pre-hab - 5x8 5lb
Shrugger unit 5x20 200lb.

Overhead Squat - 5x10 95lb. - working on low back stability and arch

Stretch
PWO - muscle milk 2 scoops

Saturday - 10 more hours on deer stand, Sunday am 4 more hours, Sunday PM yard work to get blood flowing.

[goergen1]

Sunday PM yard work to get blood flowing.

HAHA. I think a lot of people use yard work as their "Active Recovery" :D

[Bert Sorin]

Getting ready for Cyborg and G Man later today. Yesterday (Monday) I did the following:

Dynamic Flex x5 each leg
Bosu balance drills:
single leg stance with other leg sweeping
single leg into a "power t" glide position
single leg half pistol squat
kettlebell swing
kettlebell swing into bottoms up and press
(my lower legs and FEET really got tired after doing this, it is good prehab and early season balance work)

Standing Press (strict) - 95x5, 115x5, 135x5, 145x3, 155x3
Diamond Bar Press (seated) 135x3, 145x3, 155x3
Super set:
DB Bench Press 4x20 65lb.
Hurricane High Pull 4x10 140lb.

Hammie stretch

PWO- usual

[Bert Sorin]

Trilogy of Terror Session 1
(Cyborg, Goergen and Me)
We are all accomplished in different parts of strength sports (powerlifting, olympic lifting, NFL football, wrestling, Kick Boxing, throwing) and all very strong, which makes for a very difficult, but fun and educational training session everytime. Each of us have our strengths, so we push each other in everything. On to the workout:

Pre-workout suppliments - man, I found the magic cocktail on this one! I was rockin'! 1/2 scoop Extreme Power Forumla, 2 Vit. B Complex and 1 Electrolite Sports Blend by H20 Mineral (sublingual- really good), and 3 Body Quick (forgot how good these were.)

Football throwing and jumping around - felt like I was 18 again

Dynamic Flex

9lb. med ball "snaps" x10. Really got after a few of these, hit 50' a few times, I will say I actually was better at these than Cyborg, I mean on on hand, I AM a thrower, but on the other, he IS Cyborg.:rolleyes: Great exercise for abs and hips- weird to pop both at the same time, but still a good drill.

"Tikis" with a 80lb. heavy punching bag x10. I read about Tiki Barber doing these, basically laying on your back with the bag laying on your chest, do a "get up anyhow" without using the arms to help. When you stand up, slam the bag on the ground. Great for getting your testosterone up and let out aggression. We then moved to doing them with the bag sideways on us, pressing it up first at arms length, both feet, 1 foot etc. 1 Foot is really tough, but bad a$$.

Squats with buffalo bar - this was fun, Dad jumped in with us, which was a pleasure because although we work and train in the same building, we rarely get to lift heavy together, it pushed both of us.
145x3, 195x3, 235x3, 285x3, 325x3, 375x3, 415x3, 465x3, 505x1, 525x1 325x10 This was 60lb. over what I did last week, so my strength is coming back, very happy, this is the second heavy BACK squat workout since March. I would like to get 575 pretty comfortably this year, just gotta stay healthy.

Super set:
Ground Gainers 3x6 each leg 60lb. - awesome for glute . ham / lowback development
Thick Bar Chins x10, x10, x8

Neck Attack 3x15 (5 rt, 5 left, 5 front) double green band

Kettlebell 2 hand snatch and press with 35lb x8

Rear neck green band x12

Stretch the hammies, abs and low back

PWO - usual

Hot epsom salt bath contrasted with cold shower.
good stuff!

[Bert Sorin]

In track and field, we would go to big invite meets that attracted many athletes to compete, some very good, others just there. The meet officials would sometimes set a line on the field to make the meet go faster, if you did not throw past the line, no mark. It did not matter if it was a PR etc, no line no mark. They called it the "short line" and would yell "short!" when it did not go past, us throwers just called it the "hog line". When you started out, your goal was to make the Hog line, later in your career, hopefully it was not an issue. We decided to bring out the hog line theory in lifting yesterday, which is just a threshold of where you are strong, which in our group means that you can do at least as much as the perceived weakest guy in the group. Spartan, I know, but fun none the less.

Pre workout- 3 body quick, 1/2 scoop extreme power drive, 2 vit b, 1 sports blend.

Globe trotter football game. run around chucking the football at each other with no warning or even looking. Keeps you on your toes and gets you warm. And really fun to yell at whoever is dropping the ball the most. :)

D Flex

Bench press with blue band from top of Base Camp Rack (lightened method)
This takes off 100lb. on bottom and 45-50 at top. Just deduct this from folloing weights. We used the rotating fat bar. 135x3, 225x3, 275x2, 315x2, 365x2, 405x2, 405x2, 405x2, 405x2, 405x2 I'm Pretty happy withat that, means that it was 305 at bottom and 355-360 at top. My Bench PR is 365.
Super setted with 2" non rotating bar snatch 125lb. 3x4

Non rotating 2" fat bar clean up to 255lb. (pr is 265) tried 270 but no go

Med ball clean and push press throw from floor 100lb. 1x12, 1x8, and then we decided to get in a triangle and rotate, we went for 5 minutes straight, my heart was in my throat for about 5 minutes afterwards. That will get you in sick shape!

Much to my dismay, we then did lunges for 100yd (bodyweight, long strides)

Roller stick on the legs

PWO- usual

Great workout, and I am glad that the Trilogy of Terror was able to meet once again.

Resting,
Bert

[Bert Sorin]

Some of you have asked what supplements I take prior to comp or in training.

Here are the ones I have found to be very good for me:

I take everyday:
1 Sports Blend Electorlite Mineral - you have no idea how something this simple can help you until you try it. I take themthrought the day one comp day, especially hot days. A MUST!!!!!!
http://www.completeh2ominerals.com/SportsBlend.htm

1-2 Vit B / Folic Acid / Aloe - take it with the Sports blend for energy, I take up to 5 of these on comp day (spread out) they keep you going and don't get you "jacked up".
http://www.completeh2ominerals.com/b6b12multi.htm

On training days:
2-3 BodyQuick - these help keep focus and make you fearless, used by many high level athletes. you can get them at:
http://www.bodybuilding.com/store/bq/body.html

Pre workout / comp- Extreme Power Drive Formula- great pre, during and post workout drink. I have had great results with it, I keep going back to it.
1/2 - 2 scoops per day
http://www.bodybuilding.com/store/angel/power.html

Post workout-
Muscle Milk - everyone knows this stuff

Between meals - Whey protein shakes (ONS brand)

Hope this helps!
Bert

[Bert Sorin]

Went to the gym today on a sunny saturday, just to see what was going on, and maybe have an easy "shake out" recovery session. I was wrong.

G man and Cyborg were there, and the rest is history. This is something you can't back out of, and being that it is off season, I had no excuse not to jump in and go balls out.

Pre workout - "The Cocktail" (Vit B, Sports Blend, Power Drive, Body Quick)

Warm up- Globe trotter with football- we are getting much better at this, no look passes, cutting, short acceleration etc. A few forearm shivers to the "Red Headed Kid".

Box Jump 24", depth drop, then over 5 hurdles, pick up 60 or 80lb. med ball, and hip mobility under 5 hurdles back to start, 6 times through. We jumped front and to the side.

Belt Squats x10 45, 90, 135, 180, 225, 270, 315
Super setted with 100lb. med ball steps ups 5 each leg :eek:

Box Jumps 18" with 100lb. Med ball in arms 3x5 These are tough - it is like I weigh 340, and 100lb. of that is completely non functional, and no arm swing aid. This will help WOB (weight over bar event) and Caber.

Tricep Complex - DB tricep extensions close grip press, stand to rev curl x8 of each (in one big set) x3 40lb.

Farmers walk 170lb. each hand 100'

Stretch hammies and glutes
PWO- usual
Moe's Homewrecker double meat Burrito

My thoughts:
My back and abs are getting strong, but the biggest increase I have seen in the leg hypertrophy, really starting to spark. My goal is to have wheels like I had in college (thighs a little over 29" with 36" waist @ 220lb. bw) My waist is a bit bigger now, and I weigh 240lb. but I am looking for 255lb for next HG season, and to be a solid 250 by Christmas. I can put more mass on my legs and glutes and get to that pretty easily. My thighs are 28" right now, 30" would be the goal. I already have the speed wiring to throw far, and I understand technique pretty well, I feel like if I were to gain weight and top end strength, that could be the key to being a top 5 in the world Pro. I will incoperate more mass building days and load strength. Get the squat back up to 600, clean (or at least hi pull) over 350 again, and creep the bench to 400 and I will be in good shape. That way, when I go to a more neural speed phase in season, I will have a good base to drop some bombs. ;)

Bert out

[mike pockoski]

fyi.
you rock.

[Bert Sorin]

Thanks Mike. I would love to see what you and the Mrs. are doing for training. Your creativity and understanding for training is phenominal, I would liek to be able to share more ideas with each other, maybe over a frilly drink at an 80's bar.

It is great to have you on here, and if you would like to start your own training thread, we would love to see it.

Come down and see us sometime.
Bert

[Bert Sorin]

Fueled by the Rocky soundtrack and some good pre-workout octane, we were rocking out.

He is what went down before I forget:

Harlem Globe Trotters with 4lb med ball 10 min

Bosu prehab stability circuit with KB:
swing leg, power T, pistol, KB swings, KB snatch

Vertimax:
2 foot jump, 4 cords on level 2.5 each 3x6
paratrooper jumps 3x6 same cords

Neck attack 2x20 (front and back)
Neck Helicopters (a la Joe Ponder) x10 each way 4lb. ball

Zercher Squats (2" bar with pad)x3, 135, 225, 225, 225, 225, 275lbx2 (pr)

Tri-set:
1 Arm seated Row 6x6 each 195-230lb.
Band twist off of rack (green) 3x6 each
Reverse Curl and Shrug (thumbless) with Db 40lb. 3x6
#2 Gripper 2 reps each hand, 3 sets

PWO- usual

Man, it is awesome to workout with cool dudes and good tunes. Zercher Squats are hard. I am very bad at them, although 365-405 would be very cool eventually.

Oh, its on.

Bert

[Jeff Crouch]

Hey Bert, all kinds of cool ideas here. Hope to really turn it up in the off season. See ya man. Jeff.

[Bert Sorin]

We hit this last thursday night, I have not had a chance to log it, due to the current deer season, and heavy work schedule. Life is good.

Upper push / lower pull day

Globe trotters with 4lb. med ball
standing broad jump x5 9-10'
single leg broad jump x3 each 6-7'

Super set (working simultaneously off of Base Camp Rack):
Triplex Pull x3 135, 155, 175, 205, 225, 245, 275, 295, 315
Log Press with mini bands - 95, 115, 125 135, 135, 145, 145, 145

DB Bench press - 1x10 100lb, 4x5 120lb.
Hurricane Shrugs 5x10 225

Med Ball caber pulls 4x5 60lb.

Stretch
PWO-usual

Great training day, the Trilogy rolls on. I think B Money did about 20 sets of pulls and push presses, no wonder he is gaining 2 lb. per week for 6 weeks so far!:D
Body weight was 244 during the day :)

[Bert Sorin]

We were pretty amped for tuesday's session. I woke up early, travelled .5 miles to the woods near my house, got in a deer stand, watched the sun come up, and ended up arrowing 2 deer before I even needed to be to work :D Good start to say the least.

I called Goergen and Cyborg and we started our banter back and fourth about 11am. As arch Nemisis(s) we have to stir the pot.

Pre-workout - usual cocktail of suppliments

Here is what went down:

Glode trotters with 4lb. med ball, we had to play outside because so many people were in the facility, the ball kept rolling behind the dumpster, which was quickly deemed "the Ole Crichfield Place", thus the name of the workout. If you were the low man on the totem pole, missed a lift or had to go get the ball (because you cannot catch) you were Ole Crichfield. Childish, I know, but hey, I will "grow up" when I am darn well ready.

Super set:
Russian Speed Lunges - 4x6 the goal of these is to switch feet s fast as possible without the hips elevating too much. Do not "drag" the rear foot at all, you want to stick it. cool exercise.
Neck Attack - 4x15 (5 to the front, 5 right side, 5 left side, 15 to the back) Green and red band. I actually heard my skull plates shift. :confused:
Band twist - green band 4x5 each

Front Squat with 2" fat bar- 135x3, 225x3, 275x3, 315x3, 335x1, 365x1, 365x1, 385x1, 315x8 (this was very hard, I dropped the 9th rep) Goergen did 10 reps, Cyborg did 6 or 7 it kept slipping off of his shoulders)

Explosive chin ups on fat bar 5x5, try to pull hard enough to get head above bar and let go of it momentarily, really hard. I will build lats like a stingray though.:)

Reverse Curl (thumbless) with DB 50lb. 4x5

Grip work- vertical bar lift, blob juggle 27.5, blob lift 45lb. r and l, 132lb. INCH bell attempts - got a few lifts

Stretch
PWO-muscle milk

hot epsom salt bath

I feel horrible right now, like I ran a marathon with a monkey hanging on my head punching me in the eyes and face. :(

I am stronger than Goergen though, which is nice.

[goergen1]

I am stronger than Goergen though, which is nice.

If by stronger you mean that you are "More able to accept the fact that you are the HogLine." Then I agree. In that aspect you are stronger. :D

I look forward to becoming the reason you cry a little before you go to sleep tonight after the workout. :) :D :cool:

[DavinportESQ]

Both of you come over here for your pre meet beatings!!!!

[Bert Sorin]

This workout was named by one of my good customers, Christian Hamilton, as worlds of inspiration during a recent phone conversation. We were going to take it easy today, but in telling Christian this, he replied, "live like you're going to die tomorrow". Needless to say, at that point the focus of the "light and easy" workout changed. Thanks Christian.

Globe trotter warm up 4lb. ball - we are getting good at this, I have a wicked behind the head hook pass. If Goergen could catch it would be a lot better. :D

Super Set:
Reverse Hyper 3x10
Handling Leg Raise 3x10

Clean Grip Hi Pulls to the Indicator, set on #16. 135x3, 225x3, 225x3, 225x3, 225x2, 225x1 (the singles were done in cluster set fashion, with one rep, step over the bar, then the next guy moves in, then the next guy, then you are back up. Probably 10 sec rest periods. You had to focus on each rep and smash into the Indicator http://store.sorinex.com/High_Pull_Indicator_portable_with_wheels_p/hpi-1.htm
but be able to replicate it with minimal rest period. We did maybe 8-10 of these.
Then Goergen decided to go to 275lb., which I smashed a few times,and a few other good attempts, we did these in the smae cluster fashion 5 times through. Pretty gassed after these.

Super Set:
Bench Press 140x3, 230x3, 280x3, 280x2 (shoulder started hurting - not crazy about straight bar presses)
RDL 275 5x4

Incline DB Stop and Stab Press 75lb 5x5

YTM 60lb 3x4
Hammer finish cables 2x6 each side - THESE ARE AWESOME! I invented them tonight. Will be doing more of them, they work the rear shoulder, open the chest and hit the core. I will throw 110'+ in the heavy hammer this year, I can feel it. :cool:

Stretch
PWO - usual

this workout was better than expected, although the nervous system is pretty shot now. Thankfully Goergen is going to Puerto Rico next week, and Cyborg is peaking for Nationals, so we will have a active recovery week, ready for battle starting Nov13th!

I do like having Goergen as a nemisis, we have inverse strengths and weaknesses, which make every workout a trash talking slugfest. I will get stronger, he will get faster, and we will have even more epic battles.

[Bert Sorin]

Tuesday I was a solo member of the Trilogy. Goergen was in Puerto Rico, and Cyborg was in business meetings. I hit the gym alone. I trained off an on by myself for 8 years, but after 4 weeks of such awesome training with the trilogy, and a summer with The Davin Esquire, I realized how valuable a good training group is. None the less, here it is:

Dynamic Flex warm up
Pre workout- the cocktail

Upper pull / Lower push day

Ring twist Pull Ups 6x8

Max Effort Chin Ups (with 45lb. KB on waist) 30 sec rest between attempts 3, 3, 3, 2, 2, 1, then chins with no KB 3, 3, 3, 3

Arms were pretty pumped up, so I measured them, a little over 17.5", which is my first time over 17". I have put over .5" on my biceps in 4 weeks, with very little arm work, cool. :cool: I will work to get 18", not huge, but the line between a man and a boy. I will leave the 20" guns for my Pop. :)

Squat Progression:
overhead squat x3 135, 185, 205
front squat x3 225, 275, 315
back squat x3 365, 385, 405

After watching this video I realized that my knees travel much too far ove rmy toes. I had been trying to get my legs closer to be more sports specific, but now realize that it puts my body in a weird position. Maybe that is what is hurting the low back. I will widen my stance slightly and see if I can straighten up my shins. Stay tuned. Videos are good! I have squatted this way for a while, and no one had said anything. I could not see it from the angle in the mirror, knowledge is good.

Glute Ham Raise 4x6

Found out that oneof the kids training at our place was named after rocker Randy Rhodes (played with OZZY). That was cool. He also met Dio, we made him puke during his workout, but the kid is still cool.



Wed. I hunted. Killed a 7pt. buck that morning. I dragged hum for 1/4 mile through fallen trees and brush up and down hills back to the truck (also carrying a pack and rifle). Good GPP work - hammies were screamin'! 4th deer in 10 days, I like those kinds of workouts!:D

Thr Trilogy will be back soon and ready to roll.

[Bert Sorin]

Goergen came back today, and Cyborg trained early, but still good to see him. Big news - Dad mashed the #3 COC gripper, becoming the first, last and oldest man to close the gripper. Awesome!!!!!!!!!!!!!!! I almost closed the #3 myself, I will work on it and officially certify this year, as I have not done so under authentic rules, and with the neww credit card set, it will be tough.

Workout:

A buddy of mine from college, Cj Lamotta, came in town for a reunion of us old throwers, pretty pumped about that! Also, Larry McKandliss cam in town, so he jumped in with us. We hit a workout last night.

Globe trotters 4lb. ball

Super Set:
Thick bar Sumo Dead lift Double overheand grip- 115x3, 205x3, 295x3, Almost got 345, had to go mixed grip. 345x3, 395x3, 445x1 445x1, 295x1 - my back needs to get stronger, I need to re-learn deads.

Shallow Incline Press - 125x3, 215x3, 215x3, 265x3, 285x1, 285x1 305x1, 305x1

Super Set:
Flat DB Press: right, left, both x4 100lb. 5 sets
Shrugger Unit Pulls 5x10 275

Tricep press down and "flick" with softball handles 3x8 80lb.
PWO- Usual

Good workout. I am sore as crap now. time to party this weekend!:D

[snice32]

Bert,

You got a PM!

Steve

[Bert Sorin]

After having 10 of my old team mates at my house for the weekend and drinking for approx 14 hours one day, I felt as recovered as Papillon. If you do not know who that is, google it, and watch the movie, it will change your life. I digress.

http://www.cinemovies.fr/images/data/films/Pfilm13155945846501.jpg

The other Throwers on NASGA are doing quad testing, which we are only doing 3 tests, overhead shot heave, triple jump and broad jump. We are doing it for the heck of it, just to follow the progression of our training.

Overhead shot heave 58'2" - best I have thrown in a few years - the strength work is paying off, this is 2' further than I threw right before World Champs last season. Pretty cool.
Broad Jump - 9'2" the worst I have ever done. Jumped off of grass into sand. Uhg.
Triple Jump - 26'8" last two jumps started in sand, not the best route to go, hopefully I will test again under real specs and get back over 30', my best is 33' from a few years back. I need to get my reversal strength back.

We did a Tendo standing ball throw test for measure power output with diff weight balls. we did 22lb, 40lb., 60lb., 80lb., 100lb. Surprisingly, the 100 created the highest wattage output (peak 1274 watts and 2.89 m/s), Which is MUCH diff than I tought it would be. We need to try the 120 and see where the wattage peaks, I cannot imagine much more than 100lb. We went back to the 22lb. afterwards and recorded higher wattage than the previous 22lb. throws 5 sets earlier (497 watts and 5.07 m/s). Seems as though the heavier ball tuned the nerves to fired harder, even with a lighter ball, thus increasing the speed. Cool.:cool:

Bench Press with tendo for speed. x3 up to 242lb. My power peaked at 220lb. 960 watts / .98 m/s peak. That would be the ideal weight for me to do power work with my current strength level.

Hyper Extensions on the Glute Ham with Db Rev Fly (20lb in each hand) 4x8 - these were hard on the hammies.

Shrugger Unit 200lb x50 reps

I am gassed. Done

[Bert Sorin]

Today we had a coach up here to have us design his upcoming weightroom. It will be awesome. He hung out with us afterwards to watch us train.
We tested the Tendo to get baseline numbers for this years training in the Auto-regulation Conjugate style training we do. We tested:
50k Hang Snatch 2x4 av -2.73 peak m/s
50k Squat Jump 2x4 av - 2.20 peak m/s
Explosive Push Up 2x4 av -2.09 peak m/s

We usually only test on exercise per session, but today we did all. To use this info, we would add up the 8 reps, divide by 8 to get the average peak m/s. From here on we compare that average to that day's test results, and percentage of the result vs. all time best dictates training type (95-100% speed, 90-94% Max Effort heavy, 84-89% Hypertrophy / Lactic Acid, <84% Go home).

Then we worked out:
Jumping Chin Ups on Rope (single leg assist) - 5x8
Cheat Curl 5x8 up to 145lb.
Safety Bar Squat (Holding rack handles) 4x5 up to 315

Very tired, stretched PWO and went to office to work on presentation.
Long night ahead.:(

Bert Out

PS, Goergen and I are pretty much tied up, due to his rediculous scoring methods.

[Bert Sorin]

During the National Throws Coaches Association held in Columbus, Ohio this weekend, where I presented on the ARC Method of training, I was able to meet and hang out with many legends of the throwing world. Mac Wilkins, Brian Oldfield, Al Feuerbach, Jay Silvester, jud Logan, Hal Connelly, Tom Petronoff, John Powell, Al Schoterman and Connie Price Smith. Reese Hoffa and AJ Kruger rounded out the field of newbies, but studs in their own right. The experience was electric. Hearing the stories and training ideas of these awesome athletes was pure gold. Saturday AM I woke up early and hit the hotel weightroom (nothing to write home about) but I got some work in. Made me feel a lot better, and got the trip out of my legs and back.

Elliptical - 2 minutes warmup
Dynamic Flex
DB Complex (Matrix) Series of lunges, cross lunges and backwards lunges while pressing or curling the DB's.
Squats with overhead press DB 2x10
Curl and Press with 45's 2x10
Side bends and shrug with DB 45lb. 10 each side
Super set:
Lat Pull Down / Chest Press 2x10

Not a crazy workout, but got the blood flowing. Coach Sergent and AG Kruger came in at that point and we started talking, so the workout was over. AG then proceeded to tell me that 74 meters was Olympic b Standard for the hammer next year (my pr was 72.26m), and they take one "B" guy if they already have 2 "A" Guys, which they will. Makes me want to think about coming out of retirement. Basically it boils down to, can I put 5 more feet on my pr and place top 3 at the 2008 Oly trials with less than 1 year of hammer training? :confused: ;) We just may see......

I do know that being around many great Olympicans got the juices flowing.

Bert out

[Bert Sorin]

Last night had some great training and re-learning. We moved up to 8lb. Globe trotters, and Goergen almost got hit by a car as he ran out into the street to get the ball, how old are we? :confused:

Warm up - Reverse Hyper 140lb., Hammer winds with 8lb. ball, twisting leg raise 3x10 super set

Grip work - got the 132 INCh bell to waist a few times either hand. 42.5lb. blob either hand, some attempts at the #3. hands felt good early on.

We then did 50K Squat Jump Test 2x4. my numbers peak averaged 2.46 m/s. This gives me a base line to start with.

Vertimax Jumps 3x5 with med band tension

Box Squatted (I really re-learned these, and was able to dial in my technique a lot better thanks to Goergen and Cyborg). While trying to push my butt back i felt a hella stretch in the low back (my problem area). After a few sets it loosened up and started feeling really strong. it is almost like I tore loose some scar tissue or fascia, either way, the more I did, the better it felt.
225lb 5x4, 275lb. 3x3, 315lb. 5x3 Pretty happy about these, hopefully they will be a good tool to use for lower back health.

Heart paddle Lat pulls 6x8 up to 190lb.

PWO- 2 scoopp Muscle milk

Went home with my back feeling strong. Thinking more about Olympics, I will go do a few practices, and if I am 65-67m within 3 sessions, I may just go for it. :D Wish me luck.

Bert

[mike pockoski]

bert,

there's no better cross training for HG than a few days of hammer throwing...get's the knees close again, finds the "middle", and reminds you how to get the weight working for you again. let me know how it goes. mindy and i have been discussing the same things... after finally "learning" how to throw stuff with the HG, we feel like we could put some pepper on the t&f gear. it's surprising how far i can throw a discus 28-style...if only i could fit in in the circle ;)

you only live once, my friend. if this is going to eat for for the rest of your life, go after it. you're never going to be this young again and never have the support group you have now.

[Pingleton]

you only live once, my friend. if this is going to eat for for the rest of your life, go after it. you're never going to be this young again and never have the support group you have now.

This is excellent advice Bert. Take it from someone who is 41, married with 2 kids. Your options narrow as your responsibilities and commitments increase. I suggest you go for it. There is simply no downside to this decision. The Highland Games will still be there for you in a big way in 2009, or earlier if things don't work out as you hope with the hammer. Good luck.

Peter.

[Bert Sorin]

WOW! Thanks for the support guys. It is getting me more and more excited day by day, like an old vision re-focusing into clear sight. Mike, if you would like to train for the hammer sometime, I am open. I think you and Mindy would do really well, especially after throwing HG and re-evaluating what makes things go far. And if not, hey we are still HG pros eh? :D :cool:

I will keep ya'll posted with training updates. hope to get first session in very soon.

Workout this past saturday:

Preface:
Walked hills with my Greta on friday, about 3 miles. Hammies were a bit sore, but it wil help with recover, hopefully. She did not think I could make it without passing out, so I had to accept the challenge. Let's see her with the 56lb. WOB. :)

Saturday:
"The Trilogy" got together for a good session, everyone was carbed up from thanksgiving and ready to rock.

Warmup:
D Flex
Reverse Hypers / Hanging Ab knee to handle 3x10
Hammer winds 5x2-3 each side
Hammer wind and entry 5x2 each side
feeling better, need to make sure I put the ball in over the right foot, so I can drive it across to the left, while countering to the right, instead of letting it drop on the left, which causes me to lean back with the shoulders. Forgot about that little cue, glad I remembered. :D

Pud Throws
45lb. and 25ish lb.
1. Overhead atlernating wts 12 throws cluster, rest 12 throws hit about 34' with the big one, I think about 54' with the little one. Cyborg and I were about the same with these, meaning he is learning how to throw, or I am getting strong. Either is cool.

2. Side throws (front ground, around body to hammer release) with light one x5 each side 30'

3. 1 Wind and release with light one, 40'ish, x3 each side

Lifting:
Bulgarian Squats on Hurricane 6x5each leg up to about 260lb. Awesome stretch on back quad and front ham, I can feel my glutes getting stronger. Throwing has a lot of single support phases, so I feel these are important. A lot of the "cool kids" in Athens, Ga. a few years a go did a lot of these, I learned them there. They were good, you could not fall down in that weightroom and not land on an Olympian in those days, a very special time and place to be a thrower. I went off on a tangent there.

Zercher Squats - off the Base Camp Rack (with safety straps -low position hole 12) 135x1, 225x1, 275x1, 315x1 (new pr) 335 no go. Goegen went 405 and Cyborg hit 455. Berty still has growing to do.

Hurricane Renegade Push ups with row 70lb. each side. Safer than doing this with DB or KB good exercise, core is smoked.

Grip Work - 132lb. Inch bell about 8 successful pulls each hand, 3 were to the waist. getting better, 152 next...

Finisher Move- 100lb. 2" handle DB alternating high pulls from the floor. 2x10 ugh:( These will "man you up"

Stretch and PWO. Then gigantro burrito at Moes, quick nap, and to the Carolina / Clemson game, to watch my Gamecocks get thrashed. :(

I spent a good marble that day. Oh yeah, as of monday I was almost 247lb. bodyweight, and that was after walking for 8 hours sunday in the deer woods through nasty briars and dragging deer. The weight gain plan (AKA eating whenever Goergen tells me to so he does not get mad at me for being skinny) is working.

Take care everyone.
Bert
The Dark Horse

[Bert Sorin]

By the way, Mike and Peter, after re-reading your posts I would like to thank ya'll both again for the encouragment. Ya'll rock.

[Bert Sorin]

Last night's training session was ok. Pretty stressful day at work, so the energy and adrenalin was kind of used up. :mad:

Very important to keep calm, especially on training days, emotions are like a match, they burn bright and hot, then die out. Save them for when you need them, it is hard to re-light a burnt match.

Dynamic Flex Warmup

Then we decided to bring more jump traininginto the workout. We Did:
Power Skips 2x10
6' borad jumps with pause x8
backwards jumps with pause x10
side to side "hockey" jumps x10
Hurdle Hops 8x2 (front and sideways)
Single Leg Jumping Step Ups 26 each leg
After this, my left lower back was really bugging me. I have not done many jumps besides on the Vertimax in a while, and I do not know if I will. I do not need to get hurt now.

Although the back was really starting to hurt, we continued:
Reverse Hyper 3x10 140lb. (started making back feel better)
Neck Attack and tendo Ab Machine 3x10

Heart Paddle Lats varied grips 5-10 reps, up to 240lb.
Shurgger 300lb. 3x10

Hurricane Squat 1.5 x bodyweight day. Worked up to a set of 20 reps with 375 (1.5xbw). uuuhhgg. If I was able to "get reckless" and push it, i think 25-30reps were within grasp, but seeing that I have to delivery a weightroom thursday and get Crossfit Certifed all weekend, I decied to leave some in the bank.

Felt really crappy after this. Stretched a little. Limped home.

PWO-usual

Cyborg is going to attempt a 700lb. x10reps deadlift soon. That is UNREAL, I have never even heard of someone doing this. I hope he can make it. If anyone can, he can.

Bert

[Bert Sorin]

Well, after the workout where my back got tweaked, I got a massage hte next am, and then got on a plane to philly to deliver Old School Fitness (www.oldschoolfit.com ). This gym is awesome!! They had some of our best designs along with a sprint track , high ceilings etc. Great place to train. We moved equipment off of a truck and set up for about 12 hours one day and 4 the next day. Pretty beat after all of that, but the back held up.

Later that day (friday) got on a plane to Charlotte, got in at 1am for the CrossFit cert the next am. This was going to be tough.

The folks at CrossFit ( www.crossfit.com )were awesome and very educational, and formost busted my a$$.
After lectures and clinics on Oly lifting, gymnastic moves and jumping rope we did two workouts:

Workout 1:
5 man teams, for time : all 5 men run 400m, come back to one 65lb. barbell and go into thrusters (frontsquat till butt touches Dynamax Med Ball, then into push press) we did 400 reps total. Once bar left the ground it could not touch the ground again until they were done. We rotated out among the 5 of us until we were done, this gased me bad. After we were done with those, we immediately ran another 400m, then performed 200 chin / pull ups in group fashion again, then ran another 400m. time was 30.54 or something like that. Oh wow, I was dying! Not used to that type of cardio work.

The next day, we hit another workout (set into the middle of 5 station rotation):
100 jump rope skips
50 air squats (body weight, butt touches ball)
repeat 5 times through for time.
My rope was too short, so the jumping was difficult. I did not finish under 15 min. Hey, I weight 248 and I am Highland Games Champ, I have not done too much of that type stuff. :) Although the application to a specialist such as me would not be very relevant, I think the average person looking to get fit and be proficient in many different athletics disciplines would benefit from this type of training. They do some max effort work as well, we just did not do any that weekend, damn!:mad: Unfortunately they did not have a caber or olympic hammer events. :(

Surprisingly, my body feels pretty good the day after. Although very difficult at the time, I think it acted as a good recovery workout. Through out the year I feel like these workouts would be good to be used sparingly even for a HG athlete.

Today we get to do some real, get down to it, move some heavy weight, roar and shout training. The Trilogy will be back in full swing and ready to roll.

Bert

[Bert Sorin]

We got a late start last night due to some serious brainstorming and invention of GH attachment for the Base Camp rack, stay tuned, it is super cool. We wore headbands to bring the group together once again in warrior fashion, seeing that two of us forgot our Spartan Helmet and spear.

Preworkout - NO BS pre workout mix, Body Quick (2), 2 H20 Vit B, 1 H20Sports Blend

The workout:
Triple Set:
Reverse Hyper 3x10 160lb.
KB Winds and side swings
Using Dewalt 14.4volt Cordless drill on some lag screws

Lets get to squattin'!
Lower Body Push:
Buffalo Bar - 145x3, 235x3, 325x3, 375x3, 415x3, 465x3, 465x3, 415x5 clusert set (15-20 seconds rest between each rep), 415x5 cluster set.
Hammies are getting more flexable and I can get down better without the knees shifting forward. Gotta really pulls with the hip flexors. Weight felt fine on the back, but legts had no pop, maybe the 8 million air squats and thrusters this past weekend?:confused: Jason and Goergo brought it with some heavy singles and a round robin style cluster set at 505 for about 7 rounds. good stuff.

Upper Body Pull / Grip:
100lb. thick handle DB alternating single arm upward row x5 each arm
132lb. INCH DB attempt x3 each hand, then x3 each handle Up row on 100lb. (5-6 times through) got the INCH to full deadlift man times and was able to hold. :D
Slapped the plate mates on the 100lb. DB (making it 105lb.) and banged out a set x5 each hand

Shrugger Unit 225x10 (shrugs everyday) :)

Tendo Ab Machine 4x10
Curl Machine 4x8-10 60-70lb.

PWO- Muscle Milk, No BS Powder

I feel the power coming back. BW is 246-248 lb.

Bert

[Bert Sorin]

I have been super busy at work, and have been neglecting my diary duties, so I will get it on paper (or computer) before I forget. I am going out of town next week, so by the time I get back, these workouts will be just a fading memory.

Thursday PM-
Goergen could not train due to parental units being in town. Cyborg and I had to represent.

Reverse Hyper
Corss over knee raises
neck attacks (man this is hard :confused: ) Dad and Cyborg are much better at these than me.

Clean pull on 1.75" thick bar (no straps) 5x3 225
super setted with Push press on 2" thick bar (up to 195x3)

Next super set:

1.75" thick bar deadlift 315x3x2 (double overhand grip) 405 3x2 regular grip
Incline DB Press 80lb x8, 80x10, 80x10, 100x10, 100x12 (new pr) :)

Tried grip work, but was cashed. :(

YTM on Functional Cable Column 3x3 with 8 tricep finishers
Ab Mat crunches 2x10

Shrugger (Shrugs everyday) 300x20

PWO- muscle milk, big steak and Gnocci

[Bert Sorin]

Saturday Cyborg could not train with us, to G and I were getting ready when Big tex came by. He jumped in with us and we had a good time. This is one serious dude, 6'7 400lb. Really strong!

Dynamic Flex Warmup
Oly Hammer winds and entries x10 right handed
Scottish Hammer winds 10x6 left handed

Agility ladder work - various

Triple Set:

Single Leg Squats on Hurricane 3x5 each leg (up to 315lb. - new PR :)
Med Ball Stand Throw 80lb. 3x3 each hand
Box Jump 3x4 land as QUIETLY as possible. This was pretty fun.

On our last set of Mad ball throws we had a contest. Tex and I tied on 2 of our 3 throws, leaving Goergen sniveling in our wake. :D On a side note, G is getting much better than he used to be and is showing much promise in the hammer winds. Tex and I threw 18' and G went 15' We will have a rematch soon.

Did some stretching and PWO (MM) and called it a day.

Going out of town next week, to do some buffalo hunting. Hopefully they are not too hard to drag.
:)

[petermaynard]

Buffalo hunting? I assume you will track the buffalo on foot, stalk to within range and then wrestle it to the ground and take it with a knife?

Or, how about killing it with a well placed hammer throw??

Then, after you kill one, skin it, wear the skin over your body, walk on all fours and get into the herd......then you are one with the buffalo. That's how I took my deer a few weeks ago.

[Bert Sorin]

Peter,
You must have had a video camera of our hunt, it went that way, almost to the letter! :) Good to hear from you, keep training hard and bustin up PR's.
Merry Christmas,
Bert

[Bert Sorin]

Ok, not that much of a big deal to most (all) Highland Gamers or Pro Throwers, but for the second time in my life.and the first tim ein 4 years, I weight 250lb. :D :D :D

true, I have a t-shirt and cargo pants and shoes on, but I always weight that way. It is the first step to being a big man. Now if I can just throw far.....:)

Excited,
Bert

[Bert Sorin]

We hit a good one tonight. We had some customers in, Dawn, Jarod and the boys, and we got some good lifting done. 3 18 year old guys all front squatted between 315 and 365, not bad at all!!!!

Pre workout-
chunk of buffalo meat
2 red, one clear h20 minerals
Extreme Power Drive

Warm up:
Globe trotters with 4 and 8lb. ball
triple set:
reverse hyper 190lb. x3x10
neck attack doubled green band 3x 5r, 5l, 5front
band twist off the rack green 3x5 each side

Front squat max out:
135x3, 225x3, 275x3, 315x2, 365x1, 405x1 no knee wraps, bleow parallel
tweaked the back a little -it rounded :(

back squat 135x5, 10, 20 to loosen up back

learned kipping pull up on thick chin bar 10x5-10 :D
bent rows 135lb. 3x5

132lb. inch bell attempts x5 each hand

one handed high pull 100lb. thick handle 3x5 each hand

shrugs every day - 300lbx25
stretch
PWO - muscle milk, buffalo meat

this will be a Celebrex night. :)

PS - other notable events - Goergen hit 455 in the front squat and 465x8 in the back squat, Cyborg hit 465x15 in the back squat, pulled the 172 INCH bell, and then worked up to 605x6 in the deadlift, after doing clapping chin ups on the thick bar :confused: WOW

Bert

[Bert Sorin]

Today went better than expected. My back has been feeling better,and I wanted to do the push press max out, seeing that I want to join in the fun on www.nasgaweb.com
I only did this exercise because I want to throw Oly hammer throw friday with my buddy Erick "Rollo" Kingston who is coming in town to visit me. I think i did a good job of hitting my numbers but still leaving some in the tank for some bombs tommorrow. We will see.

Warm up:
Dynamic Flex

Super Set 2x10
Reverse Hyper 190lb.
Neck Attack doubled green band

Push press with 1 3/8" bar (50lb.)
100x3
100x3
150x2
190x2
230x1
250x1 (pr) :)
260x1 (missed) :(
260x1 (pr) :)
265x1 (pr):D
280x1 (pr) :D
230x2 (down set)

Tricep Push down 2x10 80lb.
The Stick recovery on arms
PWO- Muscle Milk

I weighed 244 naked today, the most ever, which is cool.

I will throw SOMETHING far this year hopefully. ;)

***Oh yeah, Goergen did not train with us today, he was "too sore" which means he is a little girl. I have out-trained him finally. Actually, he did much more work than I did tues, so he gets not too much grief from me.

Bert

[petermaynard]

Hey Bert - The training for the State Championship in Feb is really going great. In November I had benched 407 in competition for a new PR. Last night this was the bench workout:

bench:
raw:
135 x 5
135 x 5
225 x 5
275 x 2
295 x 2
shirted up in titan fury single ply:
315 x 5
365 x 3
405 x 3
425 x 1 miss - got out of the groove
415 x 2 (new PR - easy 2 reps)
315 x 15 ( new PR - previous PR was 11)

incline bench 5 sets
hammer strength speed bench to failure 3 sets
tricep extensions 5 sets
hyperextensions 3 sets
incline sit ups 3 sets

I think if training continues like this, I can hit 440 on Feb 24th!!

[Bert Sorin]

awesome work Peter. Holy crap! 315x15! that is a lot to squat, much less bench. WOW, keep up the hard training, and come see us sometime. Good luck.
Going to Dallas for SCI?

[Bert Sorin]

My old friend and battle waged opponent (Rollo) from Virginia tech came in on Friday, he and his wife stayed for a day, it was great to see him. He caught a workout with The Trilogy plus Tex saturday AM, it was grand.

Pre workout - H20 minerals, power drive, body quick
Warm up:
Dynamic Flex

Super set x 3:
Agility ladder
10lb. sledge hammer on tire (John Henrys) x3 each side
KB Swing x4 each side 40lb

Oly hammer winds rt, scottish winds left 5x5-6 each side

Power clean from floor (max out) (waht we like to call a "low stimulation max" seeing that it is not rained for specifically, very good for testing protocols)
135x3
185x3
225x2
275x1
305x1
335x1 (missed)
325x1 :( the lowest I have max cleaned in 10 years, but then again, I have not been cleaning at all. oh well, something to takin into account, triplex pulls are on the way. :)

Clean pulls from floor:
325 4x3

RDL:
325 2x4

Bench Press (low stim max):
135x5
225x3
275x2
315x1
350x1 (most I have done in years) :)

Back Squat (to get a little extra leg volume and loosen up the hips) (no wraps or belt)
135x6
225x5
315x10

This was a fun workout, we all trained together at the beginning, but strated drifting our own ways, which is fine, as long as the energy stays up. I see that I am a more balanced strength athlete now, although some of my better oly lifting PRs are a long way off (367 clean and 280 snatch). Then again, I have done little oly lifting in efforts to work my perceived weak links, which I think is paying off. My pressing / shoulder and upper back strength has come up, but now I need to revisit the lower body pulls and squats. These come quickly for me, so I am not too worried, I have thrown far while weaker than I am now. :)

Christmas is over, as well as hunting season, so that is my cue to kick it into training mode, and get some work done. In the immortal words of Carl the groundskeeper (CaddyShack), " I would say the screwing around is pretty much over."

Die Gopher,
Bert

[petermaynard]

Hey Bert - I'm going to go to SCI Reno in a few weeks, am currently planning the 2009 safari: sable, hippo, rhino (dart), croc etc. You have got to go to Africa!!

I am also eating my way through 52 pounds of meat from my Legends Ranch deer - it's about the best venison I have ever had! Sure hope they invite me back next year....

[petermaynard]

Bert - please remember to let me know if you are coming to Florida in 2008, there's still a knife hunt for wild boar with your name on it waiting for you......

Just remember that if one of us has to be Ned Beatty, it ain't going to be me brother.

[Bert Sorin]

We invented a new drill / contest / workout today, which consisted of loading 40-45lb log cross sections onto a large stump for time. The center log is about 2' high, and the other 4 "discs" are 10' to the north, south east and west of the larger center log. Start with toes touching one of the discs, whne the hands touch the first disc the clock starts. The athlete must stack all discs on the center log (with out them falling, which we call a "sack") or dropping them while running (fumble). We called it "The Ewok Village Game" or the "Wookie Workout" or "Power Jenga". It is an awesome drill, kinda like the Pro agility Drill, but with a 40lb. object, more hand eye coordination. We had two kids, one a college football Player "Puddin" broke many world records bringing it from 8.0 sec down to 7.39 sec. NFL Speedster, Aries Currie, a newcomer to the sport, surprised the fans with an earth shattering 6.99 sec, proving that the 7 second barrier was indeed breakable. :D We will have some video of this soon. It is great for foot speed, reaction time and coordination.

Our workout:
Pre workout - H20 Minerals, power drive, body quick

Warmup - agility ladder - man I am bad at these:(
Dynamic Flex
Med Ball javelin throw 12lb. (both hands each way, focusing on shooting the hips forward and "wrapping" the upper body back.) 4x4 each

Braemar throw with 22lb. Med ball (indoors) x8-10 all throws 36-40' (wall was 36' away, all throws hit wall, some were 4' up wall. These were easy and dialed in. I will BOMB a stone this year. 45'?????:D

Triplex Pull from floor:
Stage 1 (Upward row shrug)
135x3
185x3
225x3
Stage 2 (fast high pull - clean grip)
245x3
265x3
285x3
Stage 3 (snatch grip low pull)
305x3
325x3
345x3 - ouch

RDL 3x3 345lb.

Viking Press (Push press on Hurricane)
230lb. 4x4

DB Bench Press 100lb. x8, x10

Stretch hammies - man, these are tight
PWO - Muscle milk

I am starting to get really excited, things are starting to click. We are having a goal setting session soon, this will focus us going into the new year and soon the season. Our base is unreal right now, a few more weeks with this type of work, and we will be ready to specialize more. My bodyweight (in training clothes) is staying at 250, so that is great. Hopefully I can gain a little more then lean out the 250 through out the season and turn into an animal on the field.

My head is in a good place right now, and I have to take a second to thank my training partners. They have been awesome the last few months, and I think the dynamic we have is going to be the key to lots of success this upcoming season. Thanks guys. :D

Bert

[Bert Sorin]

Training went well today.
Oly hammer workout-
16 throws 64-70m, I am not sure what weight hammers, probably 13-16, I will weigh them. Some felt really good though.

Lifting:
Single leg dead on Hurricane
4x4 each leg at 230lb.

Lock out from just above knee on 1 3/8" bar
140, 230, 320, 410, 500, 590, 680 no go, 590, 590 - gotta get the low back stronger

Kipping pull up 4x5

Pwo - muscle milk, moe's burritos

Tired today.

[Bert Sorin]

I felt a little sick at the beginning of the day, runny nose etc, so I did not know how the workout would go. I hit the meds and a few hours later I was 90%, lets roll.

Goergen and I are discussing our thoughts about our progress, and that we are about to start specializing a little more and kicking it up a notch now that holidays are over. Goal setting session will be on saturday, cannot wait.

Pre workout- h20 minerals, body quick, power drive

dynamic flex

wfd drills (wind and 1st turn) 45lb kb, each hand x6

lifting:

1 arm snatch - had not done these in years, pretty fun though, nowhere near my PR of 200lb., but hit 95, 135, 155 pretty easy, but missed 175. oh well

Regular Power Snatch - 175x3, 195x3, 215x2, 230x1

Snatch pull 3x3 230lb.

Standing Press (no legs) - 135x5, 155x4, 185x3, 205 missed, 200x1 (pr) :)

Incline DB press 110lb. DB's x5, x11 (pr) :D this was a big pr, seeing that my previous best was 100'ers for 11 or 12 reps.

Grip Work - CoC #3 attempt right hand x8 (1/4" out), left hand x8 3/4"-1" out

Rolling thunder up to 150 + impliment each hand

40lb. D-ball push press throw - 3x2 each hand to time the legs driving into the ball, and "chasing" with the arm, not "push, press". Jason worked on these too, he is getting better timed with these, and with his strength, he will axle clean and push press 350 this year I think. He hit 330x3 today in training, with 321 being his comp pr. :) GREAT JOB CYBORG!!!!!!

YTM 60lb 4x4

Shrugs everyday (on Shrugger) 200lb. 2x25

PWO - Muscle milk
Body weight holding pretty well at 250 clothed... cool.

[paul ferency]

Hey Bert thought i'd share our [myself and HB] pull workout from today.... upright rows 135 3x5 upright rows with some hip pop 185 3x3 high pulls 225x 3 250 x3 275 x3 300x3 325x3 low pulls [mid stomach]350x3 375 x3 400x3 power shrug 455x3 475x3 500x3 speed pulls 10x1 w/235 all collarbone height 30sec between reps then lat pulldowns w/dbl#3band 3x10 the scary thing is it took me almost as long to type this as the workout itself !Paul

[Bert Sorin]

First of all, shout out to Big Paul and HB3, good to hear the big Triplex Pull numbers, especially after coming off of Hip replacement! WOW. I think everyone here would like to hear more about your training and competing, past and present. Awesome to have you here, welcome!


Goal setting session today. We taped it, (Goergen, Cyborg, Tex and Me) It is very important to have goals in your training, not only from a motivational standpoint, but as to lay out a roadmap of the journey. Also writing it down, making it pubic, or video taping it brings a certain bit of accountability and concreteness to it.

He were mine:
Goals were done in three different levels to dictate priority. Level 1 was Main goals for, the macro level. Level 2 was "Details of how to get there", Level 3 was "targets of opportunity".

Level 1:
Highland Games - Top 3 PRO in the world, invite to Celtic Classic
Olympic Hammer - Make the Olympic Team 2008 going to China, 74m (Olympic B Standard, and top 3 at USA Trials)
Increase body weight - average 250, top 255ish
Stronger Low back and core
Stronger grip

Level 2:
HG throws:
Braemar stone 45'
56 wdf 45'
28 wfd 90'
open stone 55'
22 hammer 110'
16 hammer 140'
sheaf 30'
wob 17'

learn to spin in wob - this is where the big throws will come

close #3 CoC gripper officially

Lifts:
(not pr's but I feel will be strong enought to get the job done)
clean from floor 350
front squat 425
push press 290

misc:
overhead shot heave 62'
broad jump 10'

Level 3:
Bench 365
squat 585
dead 500
triple jump 28'

On to the training:
Throws:
overhead heave warmup x6 55-57'
Oly Hammer 16lb. reg length:
Hammer turns with "The Stick" x4
Hammer throw x12 (65mx2, 66mx1)
push longer with right foot in 1

lunch -Subway

Lift:
Reverse Hyper 2x8 230lb.

Cheat curl on Ivanko Ez Curl 6' bar - 85x3, 125x3, 145x3, 175x3, 215x3, 245x1, 265x1 (gym record :D ) (tied with G man, but I weighed less, he barely missed 285, but I still emerged victorious. he will make 280+ soon. 300 would be bad a$$. 125x8

Squat Buffalo bar (low motivation - we got to the gym at 9am, and it was 4pm at this time, good "tuff training" for HG games.)
145x3, 235x3, 325x3, 415x3, 235x8

PWO - muscle milk

went home, ate buff steak, cake and took nap.

Long day!!!

[paul ferency]

Thanks for the props, i'll do the best I can with journaling. Unfortunatly I type like old people f#$k, slow and jerky!!! This AM HB came over to squat and do some deads. On the way down to Gym 56 [my garage] I slipped on the ice bent my right leg back under me and slammed my head off the flagstone. UNBELIEVABLY the hip didn't even twinge but I know now what the term ''high ankle sprain ''means.I did the workout 'cause the pain would get worse if I took the shoe off and waited ,so I think the blood flow actually helped .HB tells me it was a hell of a workout.......I really couldn't tell ya..... off to ice the lump on the back off my head.I'll fix the cracked flagstone later!!

[paul ferency]

BTW Bert did the Ricky Bruch footage inspire the cheat curl extravaganza? Paul

[Bert Sorin]

Paul,
wow man, watch the ole noggin! As my training partner, Jeff Goergen says, "the number one rule of the day is to avoid a head injury". A head replacment might be a bit more difficult to recover from, maybe like 4 weeks instead of the two the hip took you. :)

Yes, the cheat curl extravaganza was inspired by watching the Ricky Bruch vid (for like the 100th time ), and talking with Dad, he was a big fan of them, and so was the late, great Al Oerter. Good enough for them, almost too good for me.

Looking forward to hearing more about your training, Paul.

[paul ferency]

Got the chance to hang out with Mr Oerter back in 78. We were on the East squad at the National Sports Festival in Colorado Springs. We went to watch weightlifting and then to dinner together after the awe wore off, he was willing to answer training ?'s and share personal insights about throwing! It was a night never to be forgotten. I also remember seeing footage on his comeback and he was cheat curling 295 easily [ez curl bar with 3-45's ] Ankle is really stiff and aplethora of vivid purples ,greens and blues. Looks like upper body work today....... Paul

[paul ferency]

PS, Bert if the head replacement is unavoidable i'm holding out until they find a super model as a donor in an effort to change my image!!!

[Bert Sorin]

LOL ha ha ha ha ha ha:p :D

[petermaynard]

Hi Bert - GREAT point on setting goals for the year! Inspired by your words as usual, I sat down and thought about it:

2006 Actual:bench 352, squat 440 and DL 405. total 1197

2007 Actual: bench 407, squat 501 and DL 425. total 1333
Not what I had hoped for but with 3 months of basically just running and the Africa trip it's not bad.

2008 GOALS: bench 440, squat 600 and DL 500. total 1540

All very realistic if I stay healthy and train hard (training hard is a given).

Now, I'm going to take the 2008 competion schedule and program out what that progress should look like by event so I'll always know if I'm on track. Great way to start the year.

Not bad for 42 yrs old!

[Bert Sorin]

Great work Peter! You really have to set goals so you have ANY idea of what you want to do and how you plan to get there. I look forward to hearing more about your lifting PR's and large Cape Buffalos you kill.
Take care,
Bert

[paul ferency]

Bert, The ankle is still tender so I gingerly(not sure if that word can be used in reference to some one 6'6''390) made my way dowm to the garage. Anyhow after some various inclines and such , I think I invented the tri-plex push!Using the Ivanko EZ Curl Bar(thanks again)started with close grips (thumbs touching)for three reps then three reps with double thumb width then three with reg grip., that counted as one set. Good pump and the variation was interesting. Paul

[petermaynard]

Hey Bert - this was last night's SQUAT workout - all with no wraps just belt and squat suit:
135 x 5
135 x 5
225 x 5
305 x 3
405 x 1
455 x 1
501 x 1 - suit straps up for the next 3 attempts
501 x 1
545 x 1 high by about 2"
545 x 1 legal depth - new PR by 44 lbs (Nov 07 competition squat was 501)!!

straps down on suit for work sets:
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3
405 x 10 (could have done more - want to try 405x20 in the next few weeks)
Total squat work - 16500 lbs.

Bert - I have been thinking about your advice a few years ago that you knew how mush total lbs you needed to move in a workout on major movements (sq and dl) to make progress and using that as a check for appropriate workload - for me it seems to be 12 - 15K. Seems to be a great way to check workload!

My walkout on both 545 attempts was shaky - I'll add some walkouts and partial/very high squats in the rack with 600 - 650+. I know that will immediatly help a lot with stability on 545.

round back good mornings 4 x 5 max weight of 205 (need to push that higher)
leg extensions 3 x 10
leg curls 3 x 10
calf raises 4 x 10
weighted abs 4 x 10

Looks like 600 is in sight early this year, will have to adjust goals.....550 with wraps is for sure on Feb 24 (FL State USAPL championship). All of this is of course drug and supplement free.........will start creatine in Feb, that should help.

[Bert Sorin]

I was going to be traveling to Texas later in the week, so last tuesday I had to come with it.

Warm up-

Dynamic Flex

Hammer winds with 16lb.
oly stlye right x6
scottish style left x6

Hungarian Wave Pulls
(from floor)
Snatch 185x3, 205x2, 225x1
Clean 275x3, 295x2, 315x1
Deadlift 365x3, 405x2, 455x1, 500x1 :)
I am really digging these, my low starting strength is comign back, and it is showing in my throws

Squat on Buff bar- 140x5, x230x5, 320x5 (no belt or sleeves)

Speed bench with red bands 135lb. 8x3

Kipping Pull up 3x6

PWO- usual

Good training today, hit lower body pull, lower body push, upper pull, and upper push

[Bert Sorin]

I installed a weightroom at Stephen F Austin University on wed, so I got some gpp in that day. Got back from texas on sunday am, after waking up at 4:45am and flying back. took a quick nap and went to the Key Rd to get some oly hammer throwing in. starting to feel the timing, throwing went much better, although i did not have much energy, I am tying in to bigger throws especiall for my 4th practice.

16lb. oly hammer:
winds x4
stick drill turns 4x4

15 throws - 7 over 65m
best 4 - 66.20, 66.22, 66.85, 67.25m (221')
I was pretty happy about that.I feel I can be at 70m (230') in training with in 1 month. That is Olympic Trials A Standard, I think.

Quick lift at the secret USC throwers weightroom (just to get the blood flowing):
clean pull 245lb. 4x3
Squat 275lb. 4x5
Kipping pull up 2x10

Dunzo after that, the trip just hit me. :confused:

Looking up, I really think my specific strength, coupled with my increased bodyweight and rising general strength will pay off big in all throwing events. The 16lb. hammer felt light and easy. :)

[Matt Brouse]

The 16lb. hammer felt light and easy. :)

Getting that feel is almost as important as anything. It was in the little bit of throwing I have done at least...

Nice workout man, looks like you managed some quality work despite the schedule.

[Bert Sorin]

Thanks Matt!

Tonight went well also.

Warmed up with 22lb. Scots hammer, I did oly style winds right and scots left. 6x3 each side

Pud throws (overhead heave)
44lb. x8-10 throws 33' best new pr:)
lighter one (can remember weight) 42-43' right at pr :)
Did not feel to connected to it, but still went pretty far

Lifting:
Cheat Curl on Ivanko E-Z Curl bar x5 reps 135, 135, 155, 155, 155, 175, 175lb.

Parallel handle chin up (12" wide) 4x6-10

Front Squat x2 135, 225, 275, 315, 365, 365
"Front Grunt" (1/2 front squat off of bottom position in Base Camp Rack)
Singles at 365, 405, 455, 495, 545, 585!!!!:D We had 12" of travel in the bar vs the usual 22" from normal front squats. This was an awesome exercise that i think will help strengthen my upper and lower back from a stabilization standpoint, and quads for the push. I think this will help me eclipse my previous pr of 450 in the front if I choose to, and will get my push press over 300, also making catching the clean easier. This was a LOT of fun and made me feel strong. Cyborg and I did these, I think these will help him with strongman.

Glute Ham Raise with rounding back extension 4x6
super setted with #3 gripper attempts 7x1 each hand, came less than 1/4' on one attempt. :)

100lb. thick bar DB high pull from floor alternating hands 2x5 each hand

Shrugger everyday 200lb. x25 reps

PWO-usual
Stretch, and then watch video of Craig Smith's 530 front squat, wow!!!!

I am getting thicker, and I like it. :)

[petermaynard]

Hey Bert - while trolling the internet, I found this e-book. I think we need to try some of this stuff ASAP. Be careful who you share this with as it's "underground" information........I'll report back in 21 days as I add the 25lbs of muscle, starting tonight!!

E-book 1: Massive Muscle Pumping

Think it's impossible to gain 25lbs of muscle in just 21 days? Think again!
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In this NO BULL, 107 page, eBook, your pulse will race and you'll want to run to the gym to try out the all the plateau crashing intelligence found in this eBook. Underground information like:

The Japanese Counter-Split Body Blast System
The 24 Hour Float Method
The Juxtaposition Principle
The 3 x 3 x 3 Exercise System
The Shock Rebound Technique (SRT)
The SECRET for 'Leg-Cuts'
The Double-Oxygen Saturation Technique
The Atomic Triceps Program
The Regular Set Plus Fast Doubles Principle
The 'EXTREME' CALF MACHINE
An Anabolic Mega Vitamin/Mineral Regime
Stealth Mega-Calorie Diet (designed to thicken muscle fiber)
A Man's Breakfast
The Egg and Red Wine concoction! (A potent appetite stimulant)
Vince Grionda's Three Natural Anabolic Secrets!
Pros and Cons of a Muscular Bulk Routine
Evolutionary High-Volume Training
Euro-Blast Weight Gaining Big Secret!
Anabolic Pharmacology Factor (Tissue Drugs? Blessing or Curse?)

[Bert Sorin]

Man Peter, that books sounds like a gem! :)

Last thursday I took dad to the airport, got up at 4am. After that, I got to the gym at 6am, 12 hours earlier than my usual workout time :confused: .

I attempted to train. Afte doing a session, I realized that my squat pr would be 300lb. if I were to always train at this time. :mad: This is crazy.

1/ 2 mile on treadmill 3% grade

D Flex
Hurdle Hip Flex drills ( walking)

With 20lb. Weight vest:
Rope unders 2x5
Step ups 2x5
KB Swing and press 2x5 (35lb.)
Stick Drills (low position drive phase) 4x4 each way - work the feet and knees

Muscle Snatch 4x4 95lb.
RDL 3x6 145lb.
Snatch Pull 2x3 145lb.
Push Press 95lb x5, 145lb. 2x3
"L" on Functional Cable column (great hammer exercise...shhhhhh) 2x4 each way 60lb.

Than I showered, ate, worked all day, drove to Charolotte, flew to ATL, then to Baton Rouge, got into my hotel at 1am central time (22 hour day running on 4 hours of sleep...great for recovery and hard training eh? :(

The rest of the weekend was not much better. I gotta get back on schedule.

[Bert Sorin]

Was not going to train Monday, but decided that although I was still training on Tues, I needed to get the ball rolling.

Globe trotter 4lb.
Winds with Oly Hammer 18.5lb. 6-10x5 rt side (oly), same left (scottish)

Box Squats - 145x3, 235x3, 325x3,325x3, 375x3, 375x3, 325x5 ughhh, I am tired.

Jumping Step Up with Leg Switch 3x4 each leg

Ab Stretch on GH 2x2

PWO - usual
take it to the house.

PS, I need to start doing more reverse Hypers, Foam Rollers and Stck massagers everyday.

[Matt Brouse]

Okay, so what is a Globe Trotter? Winding a weight between the legs?

[Bert Sorin]

Hey Matt,
"Globe trotters" are running around in random patterns while throwing a football or med ball to each other which a combination of no-look passes and using different body parts. You try to react quickly and use make the other guys work. Little or no rest. Jeering and singing is allowed.

It is a great way to:
Warm up dynamically (cutting, short sprints, throwing, catching stretching)
Clear the head form the long day at work
get in a good mood to train
banter about the day's upcoming workout
make fun of the guy who cannot catch well

Last night:
Pre Workout - usual
Dynamic Flex
Neck attack / band twist 3x10 each super set

Triplex Push -
standing press 135x3, 155x3, 185x3
push press 205x3, 225x3
push jerk (man I have not done these in a WHILE) 245x3, 245x2, 245x2 - back kept cramping at top position

Break Away Bench Press off of pins
You gotta see the video on this.
Break away tension 120lb. bar weight 100lb. using doubled purple band for tension and Tendo Powerlyzer on peak power
Set 1 : x4 reps (no break away, 100lb.) average peak power 697 watts
Set 2 : x4 reps (breakway added 120lb.) av. peak power 762watts (12.5% increase!!!!!!!!!!
Set 3 : x4 reps (breakaway 120lb.) av peak power 702 wayys .7% increase
Set 4 : x4 reps (No breakaway "naked" 100lb) av peak power 4% increase over original

This was an awesome feeling. More to come with this method. Do we have science or a guide to follow when doing this type of training? NO! As far as we know, no one recently has done this before, we ARE THE DATA. if you are going to be "cutting edge" you gotta think WAY outside the box.

DB bench press 45lb x25reps or something

PWO - usual.

Fun day, I think we are on to something. Bill Gillespie has been trying to figure out how do do this for years, I can't wait to show him.

Lenny Bruce is not afraid,
Bert

[Bert Sorin]

Today's training:
pre workout - body quick, extreme drive power formula, H20 Minerals 9b and electrolites)

Throwing
Dynamic flex

35lb. wt
(highland style)
1 turn drills (releasing at low point) - Thanks Mr. Vierra for these! x10
2 turn drill x6

full tech throw - tried to stay long and loose. x8 distance ? 60'+ felt ok, I can feel the extra BW on my legs, that, and I got massage today, which I try to NEVER do on a training day. I was not connected, and felt like jello. Oh well.

1 wind and release (left handed) with 35lb. wt. 45'ish x5

WOB with 35lb.
x5 each hand - these went high, as Mike P calls it "home run derby" :)

good day, but this 3 days in a row stuff is tough!!!

[Matt Brouse]

...and singing is allowed.

I was skeptical until you said that.:cool:

I'm pretty sure you guys have a video of this on youtube...just a der moment on my part.

I like the breakaway tension stuff, like I said in Jeff's log, keep us posted...

[Bert Sorin]

I was not going to train yesterday, but with jeering by Cyborg and G, I suited up fpr a few laps around the gym.

Dynamic Flex

The I beat the tire with a 10lb. sledge hammer
John Henry's (overhand) left and right 3x10 each
Long stretch hits overhand 3x8
Paul Bunyans (side hits) left and right 2x5 each

Reverse Hyper 140lb 3x10
Neck Attack double green and mini band 3x10

Watched G try to pull 605lb. he got really close, he will get it soon.

We talked about how a "strong" deadlift is x2 bodyweight. A good goal for all lifters.
PWO- usual

[Bert Sorin]

My good friends Mike and Mindy Pockoski came in town this weekend to train.

We started with some oly hammer, which was a little rusty, I had not thrown in a few weeks, but was able to manage 66.90m, and Mike hit almost 64m. he said it was his best practice in a few years. On about throw 12 my right hip flexor, quad, knee area freaked out, and it was about it for throwing.

Instead we took a few wind a releases left handed and then went to eat. Mindy was bombing the discus about 170', not bad a for a cold morning. Goergen went up another 3' in his hammer.

Welcome to Moe's! We hit up a burrito or 4.

Little bit of lifting:
Kipping pull ups 5x5ish

"L" on cable 3x4 each side

1 arm row on cable 2x8 each

side bends on cable 2x8 each

band crunches 4x10

gripper with red band and 10lb. 3x3 each

tricep pushdown with softball for "shot flick" 2x8

DB Curl and Press 50lb. 2x5

Thats about it. I worked the leg with THE STICK as much as possible, but I will need an epsom salt bath tonight. gotta get the leg feeling better, I am sure it will.

[Bert Sorin]

Tuesday night everyone was here, which was great, sucks for me that I was still banged up a bit. G, Tex and Cyborg were hitting it, and I was reduced to some upper body work, stick, foam roller, and stretching.

Dynamic Flex - as much as I could do

Stick the adductors, quads and hammies - like a million times

Hurricane bench press 225lb. 4x5

Body weight squats 4x5

Shrugger 300lb. 2x15

Neck Attack (front and back) big green and mini band doubled 3x10

Calf Raise 3x15 80lb.

Tib Raise 3x10 each 10lb.

Various Ab work

Man, being hurt sucks.

PWO- usual

[Bert Sorin]

Dynamic Flex

20kg pud throw overhead throws x6-8, these went pretty well

WOB 56lb. right hand - 8 left hand - 8 strated getting more "Pockoskish" leg drive vertically. :)

1 arm deadlift: (each arm)
135x3, 205x3, 225x1, 275x1, 275x1

Jump Shrug with break away tension (160lb) 135lb. bar weight, 295lb. total
x4 naked wt. av peak power 1540
x4 with break away av peak power 1584 +2.8%
x4 with break away av peak power 1614 +4.8%
x4 naked wt. av peak power 1534 -1.1%

These tax the body a lot. I liked the speed though,lots of good stuff going on there.

Reverse Hyper 190lb. 2x8

PWO - usual

[Sqeezemasterflash]

x4 naked

I'm all for the benefits of lifting in the privacy of your own home, but I've never taken it to that level!:D

[Bert Sorin]

Saturday training session:

Dynamic Flex

Warm up- Pud throws overhead 10kish x6-8

Day 1 of throwing REAL highland game stuff since Sept 15 2007!!!

56WFD -
drills with strap (2 turns) - found that 1st turn can be good, but if I try to "coast" and "hit positions" in the second turn, I actually get out of position. I think I may need to go pretty fast to hit positions. I need to work on this... maybe.

Full throws with strap (hands are not toughened up yet, do not want to rip all of skin off first day, also starp allows you to worry about accelerating the ball with your body, and forget about the grip.
took about 8 throws they started at about 35' and then hovered around 40', then a popped a 42'!!! :D Pretty interesting considering the throws actually felt pretty disconnected (NOwhere near what it felt like last year when I was throwing 40'). On the 42' I did not even accelerate it, I just turned smooth, and got to the finish and decided to try out some newly aquired bodyweight and "weightroom strength", and pulled it to 42'. By the way, my best practice throw of my life was last year, the week before World Championships, where I went 42' (with a strap), only to throw 42'3" at Worlds for a lifetime best (obviously no strap) I think 45' in comp is doable this year.

28lb. wt - some easy throws right and left handed x4 each side - wow, I am not fast yet, I will start more power work.

Lifting:

Vertimax:
Red band 3 clicks - 3x4 two foot jumps, 3x4 paratooper jumps

Stretch with band
PWO - usual

coold down - rake 20 bags of leaves, put out 12 bails of pine straw, hand carry 2200lb. of creek rock around yard. The good part of this is that I have a yard full of throwing stones now.:cool: All I need now is a sword and Gargoyle in the front yard.

[paul ferency]

Back in the day oh 88 or so I tore a half dollar size callous so I experimented with straps . First day the 56 went 47 and change. I was amazed how easy the turns felt when grip was no longer a concern. I often thought about using gymnastic grips but never could find any to fit my hand. Paul

[Bert Sorin]

Paul, good to hear from you. Gymnastic straps would be great for the wfd, those big chunks of meat out of the palm are NOT conducive to throwing far. How is your trainign going? I would love to hear more about your voyage. Feel free to start your own thread in this section, I know there are folks who would love to follow your training.

Tuesday:
Dynamic Flex

got a new stone! :) two actually, a 17.4 and 15.5lb. so we tried out the 17.4 with some overhead heaves. I was pretty stoked, I pumped out pretty easy 52-55'. I would love to get that stone to 57' or so.

Braemar throws - to work specific strength and positions, also, to "learn" that stone (hand position, balance etc) before I start spinning.
took at least 12 throws, 8 of them HARD. hovered at 43-44'
With a typical conversion of the 16lb. ball for a 50' thrower, 1/3lb equates to 1' of distance (obviously this is an estimate). So.. this would mean 48' with a 16lb. stone would be possible from a stand. That is right on average days last year, not bad for day 1. Although my comp PR with the Braemar Stone 22lb. standing is 43'2", which (by the same formula and estimation) converts to a 61' stand throw with the 16 stone. :eek: :confused: Maybe the formula is off, or I need MUCH more speed strength. Or a rocket tied to my wrist.

One cool part of the day was I taught a high school girl (oly lifter) how to do overhead heaves with the shot. She had not been "attacking" the bar in the gym, and was slow. I felt that OHS would help her buy into speed and teach her to explode wiht the hips, with straight arms. This is a great drill for Oly lifters. !!!!! She went from 30'-40' in one day. The best part was, she and I had a bet going, who could beat their day's best first. (this was after a LONG practice). I was throwing the braemar, she with the 4k shot. on her second (actually her 25th throw of the day) throw, she blasted 40'. I had to drive back from practice singing "I'm a little teapot" out of the car window. It was worth it, she learned how to compete and had success beating big bad Bert.

Lifting:
Cheat Curls on Ivanko 6' E-Z Curl Bar 5x5 175lb.
Kipping Chin Ups on 2' thick bar 5x5
Front Squats 5x3 275lb.
Ironmind Gripper 2.5 right and left hand x6 each
Got 132 INCH bell off ground a few times. Man, the hands are tired!

Tex attempted the World Record 172 INCH DB Carry (one each hand). He was goign for the record of 72'9", but only made it 51' on his first try, and then 30', and then 21'. he later told us he had deadlifted 400+chain the night before double overheand grip! doh! I think he will be able to go 100'+ with some training for it. Stay tuned.

PWO- usual

[paul ferency]

Bert, Sometimes the voyage seems on par with the Titanic. But all in all things are progressing. Box squatted triple nickels for a triple to a 15'' box ,which puts me way below = . Pulls are also going well doing different band tensions out of various positions [low box, knee and mid thigh] with low rep/high volume.I feel pretty explosive for a 52yr old guy with a titanium hip who lives in a small town with no strip club!! Gonna try some one turn rotations with a10k med ball next week to see how the hip holds up. Paul

[Bert Sorin]

:D Sounds like you are doing just fine, Paul! Keep us posted.

[Bert Sorin]

recovery workout day

I got massage at noon, but then came back to hit a little recovery work after work

Stick- legs and arms
Groin Stretcher unit 2x8 - to rehab the adductor
KB swing 44lb. 2x8 each hand
Ab Stretch on GH 2x4

Watch Cyborg deadlift 700lb. 2x5!!!!!!!:D Awesome. He is in really good shape and will romp at the next strongman contest.

Bert

[Bert Sorin]

I had the unique opportunity to throw with one of the throwing greats of recent history, Koji Murofushi. Koji was 2004 Olympic hammer champ and has thrown almost 85m (280'+) in competition. The crazy part is, that he weighed less than 100k (220lb.) at the time. He is super athletic, powerful (195k / 430lb. power clean) and has an unreal "feel" for the hammer. He has been throwing since he was 8 or 9 years old. Both parents were Olympians in the throws, bringing more truth to the best thing you can do as an athlete to capture success is to pick you parents. :)
Koji not only has great genetics, but works his butt off, and is very focused, it was a pleasure and honor to train with him.
Thanks Koji, and thanks Don for setting it up. :D

As for the training, my heart sung as I drove the country road to Athens, Ga saturday morning. I have driven that road from Columbia so many times during my career to throw with my close friends who trained there in the last few years (Jay Harvard, Brad Snyder, Breaux Greer, Andras Haklits, Reese Hoffa, Adam Nelson, Terri Steer, Jason Tunks, Trevor Snyder and countless others... all coached by Don Babbitt) Some of my best days as an athlete were spent there in the early spring. A smile comes to my face as I recall the fresh smell of cut grass, the sun setting over Spec Towns track, throwing with some of the best athletes in the world, and enjoying a few beverages over a burrtio afterwards. It is a feeling I will try to recreate undoubtedly thru out the rest of my athletic career, but might never quite catch the same chemistry. Athens, GA circa 2000-2004 was like catching lighting in a bottle, it was magic. Those who were lucky enough to live there knew it, and those lucky enough to call it a second home also felt its power. It was enough to make you feel you were young and strong, and the feeling would never stop. Euphoric was the best way to describe it. I hope every athlete gets to experience something like this in their career.

But this weekend was not 2003, it was 2008. I am older, heavier, more sore, and maybe more cynical. Most of the crew have moved on, retired, married, had kids or are training elsewhere. Keeping the dream of Athens alive are a new crop of young throwers, and old faces like the accomplished Reese, Koji, Andras who keep banging out bigger and bigger throws. Good luck to them in the upcoming Olympic Games. Hope to see you there.

Workout with Koji-
Dynamic Flex (I did these)
Pud throws overhead x5 (I did these)
vertical Jumps (hands behind back) 3x10 witching feet positions (in, straight, out)
hammer throws with 16lb, hammer x30-40 59-64m , I was all over the place, could not feel the ball.
Koji threw 2 hammers per set, walking out to retrieve them as the second one was still flying. he took 40ish throws. All were 70-75m, most were 72-74m, and looked very easy and under control. He has unreal feel for the ball and is great to watch. Some of the hammers landed 8" from each other at 74m! That is control!!!!!!:D He said that he had taken 200 throws that week. When I was throwing far in 2004, I was taking 40 per week. :( (maybe that is why he is MUCH better than me :) :confused: ) 72.26m vs 84.98m? ;)

After we threw, I asked him to tell me if he saw something in my tech that I needed to work on. His answer was simple..."throw more often." He was right, I had been working so hard this fall and winter to put on mass and strength, I lost some feel for the throws. Time to get it back, I am sure it will come back fast, it was good to hear from a world class athlete though. More throwing and specific work.

We then did jumping.
Stair Jumps (double steps, about 3' rise over 3' run) about 8 jumps, rapid tempo up the stadium. x3
Broad Jumps into sand - x5 measured mine 3.08m (10'2"ish) not bad, considering my best is 3.22m, at 230bw, now I am 250. :) Koji was around 3.26 from what I remember, looking very easy. His PR is about 3.60m I wonder if he uses this as testing for how his training is progressing over the season, or making sure he is recovering, or both? I will love to see his results later in the season.

Zach, one of the kids who trains at UGA showed me some of Koji's Hammer-obics. these are exercises that use hammers with weightroom lifts (kind of) to develop posture strength and FEEL of the hammer. From what I understand, using the energy of the hammer to propel it with minimal body movment and energy expenditure. Also, each rep is slightly different, which requires the body to adapt. This would be some great stuff for beginners to advanced athletes, I will be doing them more. Goergen will be doing them A LOT. Yeah, you heard me, G!

After that, Koji showed his inquisitive side (and grip strength) by finding a #3 Captains of Crush Gripper in my training box, and mashing it on the first try!!!! He did not even "set" it at all with the other hand, just picked it up and squeezed (while still sitting down) and got the handles to within 1/64" of touching. Unreal. He did not even know what it was, I think he was more happy that I was so impressed. He is a VERY gifted athlete. He later told me that his PR clean 430lb. was done sans straps, or hook grip.... just hammer "fish hook" type grip with no thumbs. Unreal.

After that we ate and talked a little about training. A great day to be alive.

Thanks again to Koji and Don.

[Bert Sorin]

I got up and went tot he gym at about 10am.
Tried to get someof the soreness out fromt he day with Koji.
Did some Neck Attack to warm up then did hammer-obics for about 20 minutes. After that I hit some Jumpstretch band pre-hab work on the shoulders, hips and back. Hit the legs with the stick for a while and was out.

At 10:30 pm I had still not sat down yet, and just finished moving a dresser into my house, and unloading concrete pavers and bags of sand, and walking them around my to the back of my house. Good GPP work, unfortunatly, the workout basically lasted 12 hours. I was tired, no training monday. Lots of eats.

[Mjolnir]

A smile comes to my face as I recall the fresh smell of cut grass, the sun setting over Spec Towns track, throwing with some of the best athletes in the world, and enjoying a few beverages over a burrtio afterwards. It is a feeling I will try to recreate undoubtedly thru out the rest of my athletic career, but might never quite catch the same chemistry. Athens, GA circa 2000-2004 was like catching lighting in a bottle, it was magic. Those who were lucky enough to live there knew it, and those lucky enough to call it a second home also felt its power. It was enough to make you feel you were young and strong, and the feeling would never stop. Euphoric was the best way to describe it. I hope every athlete gets to experience something like this in their career.


Wow. Have to admit Bertie, that brought chills to my spine (as well as a smile to my face). Thanks for taking me back to a good (maybe better) time. A lot of us here in hammer land live vicariously through you and wish you nothing but long throws and heavy lifts in all you do.
Thanks for the training notes. Sounds like it was a blast.

jeh

P.S...no picture of the toilet seat?

[paul ferency]

Damn Bert, You brought a tear to my eye with all that smell of cut grass stuff! Some of my favorite throwing spots are now schools ,strip malls or parking lots.Back to reality and the smell of the garage for an upperbody wo. PS the temp in Easton PA today hit a balmy 18 with 25-30 mph winds!!!! Paul

[Bert Sorin]

I guess everyone has to have their "happy place", a place that feels like "you fit" and all is right with the world. A place where you say, "These are my people". A place that you can go back to in real life or in your mind and you are transformed, even be it for a brief moment. Athens was one of mine. Other notable venues / areas / times:

Owens Field 1994 - where my college throwing, and REAL athletic career started

Eugene, Oregon 1999-2001 - the last meet of my college career and the first trip to "Track Town USA". Pr'ed there 2 years later at Nationals.

Newtonmore, Scotland 2007 - First trip overseas to be an international Athletes, set two games records.

I know some of you out there have places and times like these. What are they????? This is the stuff that dreams are made of.

[Bert Sorin]

Monday:
we did a few hammer-obics, and they made me REALLY sore and tight in my low back / abs. hmmm, these are harder than I thought. We used 2x30lb. kb on the bar, which is twice of what the 16lb. hammer on each side would be, but I did not hink it would be THAT bad!

Tuesday;
dyamic flex

17lb. stone drills - pivot drills, full spin drills x10-12 each
Stand throws - x3
Full Throws- x15+ 40-44'ish (I really don't know, it was dark)
Left Foot was slipping out of the back, when I got back in the gym, between sets of Triplex Pulls I did slow motion throws in the mirror. I saw that i was bent over too far in the back of the ring, which caused me to "fall" into the middle. This took weight off of the left foot, making it slip. When I started a little more upright with the torso, (a la Adam Nelson), my throw (at least in slow motion without a shot) felt more timed and easier. We will work on that next time. I feel it is important to do slow motion throws in front of a mirror, so you can see what positions you want t be in, and immediately feel them, and vice versa.

Triplex Pulls (fromt he hang)- 3x5 reps up to 264lb., first few sets were "Koji grip".

Standing Db Press 3x10 with 50lb.
Incline DB press (stop and stab) 3x5 with 80lb.

Work circ: x2 thru
Reverse Hyper 190lb. x10
Groing Stretcher x6
Ab Stretch on GH x5
Neck Attack x15

PWO- usual
Dinner with Tex

[Matt Brouse]

You got a video of the "hammer-obics"?

[Bert Sorin]

Matt, I would love to put a video up of Koji's hammer-obics, but I fear it would be a bastardized version, as I do not possess full understanding of them, nor the body control required to demonstrate to the masses. Basically, it is attaching wire hammers to barbells and swinging them, using minimal effort and movment of the hips to produce maximum amplitutde of the ball. You have to feel the ball, and its energy, and learn to "tap the wheel" to accelerate it. Much like swinging on a swing set, maximum movment with minimal weight shift. I will see if I can get some more info on that.

Sunday throwing:
Key Rd Throwing Facility with Goergen and Dirty Davin V Davenport Esquire
random warm up
Hammer turns, turns with stick
16lb. wire hammer full throws x10
was contracting my rhomboids and traps, so I went back to stick drills, this seemed to fix my radius problem...good coaching eye Goergen :) !
went back and threw 15-20 more full throws, much better timing, about 62-64m

18-20lb. hammer on short wire left hand wind and release (Scottish Style) 95-105'

good training day, but was tired from long drive.

[paul ferency]

Hey Bert, Looks like things are going along well. When is your 1st comp gonna be? Also, anychance of coming up to the worlds in May, i'll be there doing some announcing. One more ? do you know were I could get a SCstrength tshirt I figured you or Tex might know. If they have them to fit him,they'd have one I could squeeze into. Tell Tex if he wants i have some good trading material. BTW was in the wrestling coaches office and weighed myself on their digital scale . At 1st the readout said ''please one at a time '' then 401.9!!I don't know how that happened i've been using SlimfastShakes. They're really good in the blender with ice cream............ Paul

[Bert Sorin]

Big Paul, i told Tex about the shirt trade, and he is all about it. I will have ya'll get in touch on here, and you can trade away. I mean, how many 6'7" 4 hundo guys get to trade apparel? My first comp is saturday, indoor 35lb. weight throw. I have not practiced this at all in 1 year (since this meet last year) but it will be fun. Hopefully 65'ish. I will throw shot too, only stand throws, but I would like to get a comp mark for 16lb. stand throws, more for training knowledge. As for HG, I think I am in for Loch Norman April 29th. I will throw also at the USC outdoor meet in the hammer in march sometime, so the plate is pretty full. I will keep ya'll posted. I would like to do Quadrathalon testing soon as well.

Tuesday's workout:

Jogged 100 yards, felt twinge in hamstring in first 20 feet. Goergen laughed at me. I sit down too much, I need to stick more.

Overhead shot heave - 47', 50', 53', testing throws : 57', 57', 57'

Stone throw 17.4lb:
Drills
Full Spin x10-15, man these were horrible, I just don't get the spin. all were 37-41'
Switched to South African (HG style) x15 all were 42'-47' much better. Still not turning right foot in middle, when I do that , I can see 50' wit the 17.4 coming. No more Full Spin, I am not Adam, Reese, Randy, John, Christian, Andy or any other good spinner. I will stick with what I know.

WOB x10 each hand these went pretty high, almost hit the tree limb, which was 16' last year with leaves on it, so I will just assume it is 22'-23' now :rolleyes: No belt used, which was good for training, and for the head.

Lifting:
Upper push, lower pull day

RDL x30 reps (multiple set to add up to 30 reps) 225lb
Push press 5x3 225
Db Bench 3x10 80lb.

Work circuit: x2
Reverse Hyperx 8, Groin Stretcher x5 , Ab Stretch x5, Neck Attack x15

Stretch - PWO

Good day, bringing me one step closer to being a HG stud. :D

[Bert Sorin]

Thursday PM

Warm up:
Dynamic Flex
Hurdle Hops 2x5
Karate kicking Goergen / blocking his attacks (easily may I add) :)

Lifting:
Upper pull / Lower Push

Squat Jump 50K test 2x4 peak power average 2.45m/s (97% of recent best) with mean "A" or "Speed" day. Seeing that I have a comp this weekend, I will not train a full "A", only a little to stimulate, then some lower intensity work, to keep nervous energy for this weekend.

Vertimax level 2:
5x4 quarter quick jumps (two feet, short amortization time)

Front Squat 6x3 225lb.

Reverse Cheat Curl on Ivanko 6' Bar 6x5 130lb.

Fluid Lats - On Functional Cable Column, D Handle in each hand, do 10-15 reps of rowing and shoulder retraction in different ROM and angle. This is done in smooth motions, kind of like swimming, or like "blocking" in the shot put. Change up timing to get a tempo. These are good for coordination and injury prevention, Staying in one specific ROM can lead to imbalances and eventual injury.

Stretch- PWO

Rest until Comp.....

[paul ferency]

Thanks Bert, Looking forward to hearing from Tex. Better to go into the meet with no practice. I always found the 1st practice goes great ,than the 2nd you start thinking to much! Good luck ...... Paul

[Bert Sorin]

Yep Paul, thats pretty much the plan. :)

[paul ferency]

Bert, Went through my vast shirt collection and will be shipping soon. I think I covered all the bases. Two for Tex and one for your dad ,G and the Cyborg. Last but not least a sweatshirt that I'm sure you'll like. In all cases except Tex feel free to alter them to fit! None have ever seen a dryer so that may help........ Paul

[Bert Sorin]

AWESOME PAUL!!!!!!:D
Thanks a ton man. When we get some giant shirts made, we will have them on the way to you! good stuff. :)

As for training recently:
Saturday - Indoor Track meet
35lb wt throw 19.68m - 64' something
This was ok, i have not touched the weight since last year this time, I had a 65' and 66' in warm up, but strated pressing too much in comp. I could not really feel the ball too much. I think had I caught one, 70' was doable. oh well.

Shot put- stand throws only, 14.08m, 46' something. Ok for a shot put.

For cool down I played the game "ROCK BAND" at Davenport's house, man, I am a great singer. :cool: I rocked out on "Sabotage"

Sunday-
Warm up
16lb. hammer throw:
Stick drills
20 throws - these were rough, all about 58-61m. :(

Soecial Strength work:
25lb. WOB over 20' fence. x12 each hand
Then did two 20lb. weights at the same time over the fence, got it on my 5th nd 7th try. pretty cool. You cannot stabilize the torso with the other hand like in WOB, do this was tough. great for speed and feel.

Goergen tried to WOB the 25 over the 20' fence liek 40 times. He got really mad and threw rocks, and part of the cage (a la Ricky Bruch) at us. We told him were were not leaving until he got it. We were a team, and we were not goign to leave one man behind. he finally learned how to use his body and leverage (sometimes you can only do this when you are really tired) and got it over. It was the highlight of my day. Great job G.

Tuesday:
Warm up: Dynmaic Flex
jumping switches on the Tilt Plyo step 2x6 each leg
side lunges on Tilt Plyo Step with purple band 2x6 each

Clean pulls from floor (Koji grip)- x3 135, 185, 205, 245, 245, 245, with straps for hard hip explosion - 245, 245lb.

Hungarian Core Blaster x6-10 reps 25, 50, 75, 100lb. - we need to do more of these, they are really good :)

Hurricane Push Press with handles moved for "shot put" grip 4x3 135lb.

Db Incline Fly (for stretch and stabilizing shoulder) 2x8 25lb.

YTM 3x4 60lb.

Stretch with purple band

PWO - Snickers mini bar and Muscle Milk

Need to start throwing more, gotta apply this strength.

[mike pockoski]

hey bert,
fyi - you still rock. keep the energy up, it's starting to come together.
mjp

[Bert Sorin]

Mike,
Thanks brother. I appreciate it. It will come back around, there is always a calm before the storm. Wind is picking up.......:)

[Sqeezemasterflash]

Great marks in the meet. A 14m stand is nothing to shake a stick at, and if that's your bad weight day I can't wait to see what happens when you have a good day!

[Bert Sorin]

The Arnold Classic was this past weekend. We brought Goergen and Big tex with us. Tex and Dad both showed well at the GNC Grip Gaunlet, successfully lifting the 197lb. Rolling Thunder, 50lb. Blob, and closing the #2.5 Gripper. Dad is the oldest person to complete the Gaunlet, quite a feat. Afterwards, he closed the #3 COC, and Tex went on to complete the "heavy" Gauntlet, 217lb Rolling Thunder, 50lb. Blob, #3 gripper. He even did the thunder in his left while pinching the blob in his right. :eek: Scary. I got the blob off the ground and closed the 2.5 easy, but no thunder for me.

We saw some awesome feats of strength with the strongmen, stay tuned for photos.

Monday-
After standing or sitting thursday - sunday, my legs and back hurt pretty bad, but we decided to train today anyway. Just throwing, it was 65 degreees and sunny, had to get outside.

Dynamic Flex
Overhead shot heave - x6 50-54'

56lb. wfd - first day with no strap, hook grip only, no belt x10-12 throws 30-35'. Man, my thumb hurts!!!:eek:

28lb. wfd - first day since Sept 15th with this one. pretty happy, just trying to get a feel for the event, series went : 65', 69', 72', 75', 76', 75', 74', 70', 68'. (pulled the shoulder / lat a little on the 74') called her a day. I think 80' will come fast.

All for now.

[Bert Sorin]

tuesday:
Dynamic Flex
Gen Strength Circuit x8 reps each
"Parkinsons" - Bosu work with kettlebell - prehab balance

Hungarian Core Blaster x6-10 reps 25, 50, 75, 100, 125lb.

3+1 Snatch (Hungarian Style) 95, 145, 145, 145, 145, 145lb. - working on timing and flow, Koji grip

Snatch pull 4x3 with Tendo (peak power 2414 watts 235lb.) with straps

Push press (to get transfer and timing) 135ish 5x3

YTM - 60lb

Hundo Med ball ( clean and push press) x8

132lb. INCH bell x5 each hand, many good attempts

100lb. Mega Grip (3"diameter handle) DB lift x5

PWO -usual

Wed-
Got massage, felt good during, but I think we loosened up the back too much, and the psoas started pulling. Thought it was going to lock up. :mad: Took 2 celebrex and a soma, stretched the abs, went to bed.

Thursday-
Back is feeling a little better, make sure I stretched the abs and did plenty of Rev. hyper today. Back then felt good enough to train.

Dynamic Flex

Put up sheaf / WOB towers finally, no more throwing at a random tree limb. :)

Overhead sheave with 15.5lb. stone, took it easy ont he back, went 50' a few times.

Stand throws with stone x4 45' ish

South African - x12-15 46-49' easy. Keep torso upright!!!!

Lifting:

Jumping Chin with Pike (usuaing Happy Straps choked on Base Camp rack) 6x8

Squat with Buffalo Bar - 145x5, 235x3, 325x3, 375x3, 415x3, 325x5 (no belt) Had the governor on today, wanted to make sure the back was cool

COC Grippers 1.5, 2, 2.5, 3 - held 2.5 close for 20 second rt hand, almost closed left. 1/4 - 1/2" on the #3

Wrist curls with DB and KB

Stretch Hammies

PWO- Cottage cheese and berries.

[Bert Sorin]

Saturday-

We had some friends come in town to train with Cyborg on some strongman gear, it was fun to watch them walk a 600lb. yoke past the girls in the tanning salon next door a bunch of times. Location, location, location. :D

Throwing:
Cold and windy today, had to bundle up a bit.
Scottish Hammer throw, first time this year, no spike boots, only turf shoes. G and I went back and fourth between the 22 and 16 each set. I had a bunch of 90' heavy and 105-110'ish light hammer. Not too bad, but I need to stretch my lats, all of the lifting has gotten my lats and traps tighter. Took about 8 throws with each

WOB 56lb.
First day over real bar. hit 11' a few times, 13' a few times, and went to 14'6". kep hitting the bar, but then cleared on my 3rd throw. It was ok. I was not using a hook grip, just "koji grip". This is easier to throw at lower levels due to longer radius and easy relase, but when you start pulling hard, the fingers cant hold in that position. I need to get my fingers stronger. I will probably go back to the hook in a few weeks, but until then I will play with "Koji grip", always good to have somethign to fall back on. Last year the hook grip almost cost me a game. I kept smashing the bar UP at 14' because the tacky on my thumb would not get my hook relase at the correct time, Sean Betz told me to just go with regular grip and clear the height...I should have listened to him. ;) I would like to have a 15' Koji grip throw in my back pocket, so I can gun for 17' this year with a hook. Stay tuned.

After that we ate pulled pork and wings with Pop. Then I went and loaded concrete pavers for a hour or two. Good core work.

Sunday we were supposed to train, but I went wild hog hunting instead. :) We got 2 hogs, one boar about 160lb. and another 300+lb. with huge tusks, he was a bad dude. My food was WAY off that day, shake in the AM, crackers and jerky all day, soup and sandwich in the pm. Not exactly the diet of champions. Oh well, life happens.

I think I have a head cold today, so we will see how the make up training day goes.

[Bert Sorin]

Monday-
Still really sick, so took the day off

Tuesday- getting better, so we went for it.
Pre workout - Dirty H20 packet (pre workout forumla, vit b , caffine, electrolites)
Dynamic Flex

Built wooden frame for trig to make it faster to paint lines - 10 minutes

Warm up with 17.4lb stone overhead heaves - 49, 49, 50, 52, 54+, 54+, 52' felt a little dsconnected, but made them go pretty far
:) that should convert to about 58-59' with 16lb. stone

56 wfd - 10-12 throws , most were 37'+, had two at 39'+ :) ...need some speed!!!! Getting thumb toughened up.

Braemar stone - 6-8 throws most were 35-36', but when I let my upper body lag behind, by pushing my hips and creating seperation, I instantly went to 38' with same effort...remember this cue! :)

Lifting:
Hungarian Core blaster- x6-8 reps 25, 50, 75, 100lb.
Deadlift - 325x2, 325x2, 415x2, 415x2
DB Deadlift with 150's (low position,koji grip) 3x2
Incline Db press - 2x8 with 60lb. each, had to stop because of shoulder / lat pain
YTM on cable column 3x4 was able to do "y" ant "t"..."m" hurt too much.
Band shoulder rehab (purple band)
Neck Attack - Double green band 2x15 front and back
Gripper #2 3 reps each hand

Watched Cyborg pull 700lb. deadlift for 7 reps, then 5 min later for 4 reps, then 5 min later for 4 reps, a total of 15 reps! Unreal. I know he will make 700x10 one day. Tex went up to 700 for 3 reps. Impressive. You dont see 18 reps at 700 in any one gym in one day. :eek:

All for now. Good day for the SorineX-Men

Bert

[paul ferency]

Bert, The shirts will be shipped this weekend. Sorry for the delay but high school track practice plus floods have slowed me down. DO take a week off every 12 or so to recover DON'T do 16'' box squats with the SSB and 335lbs with 325lbs of band tension for 5's your first WO back! Paul(I KNOW MY LEGS ARE THERE BUT I JUST CAN'T FEEL THEM) Ferency

[Matt Brouse]

PWO- Cottage cheese and berries.

Marvelous.

[paul ferency]

Bert, The shirts are on the way! I marked the tags so you know who gets what . Happy Easter

[Bert Sorin]

Thanks for the shirts Paul, can't wait to get them! Happy Easter to you too!

Ok, now for some catch up (form what i remember):

Thursday:
Throwing - overhead shot heave
Stone throw - bad
WOB 56lb. Lots of either hand throws at 11' just to play around. Decided to try the spin. Worked at it, but could not clear 13'. Put the bar at 14'6" took one attempt with a stand, cleared it, went to lift. :rolleyes: Spinning is for girls.

Yoke of Goergen arrived. WOW, this thing is SO awesome. It can be changed from a Yoke to a Conan's walk, chin bar, squat rack, pull station, bench press, push sled, pull sled and more. It is 385lb. empty, we did:
Yoke walks 50' x8
Arms Straight Push 50' x3
Zercher Push 50' x2

Lots of fun.

Saturday-
Andrew Durinet from Amercian Kettlebell Club came in town to support the Strongmen. He grabbed a workout with us, and did some amazing things. After we hti a workout consisting of :
(all on the Yoke):
Super set:
Thrusters (front squats into push press) x2-5 reps up to 205lb.
Landmine Twists
KB Snatches (up to 70lb. x9 each arm)

Squats 2x5 300lb.

Andrew sntached the 132lb. KB and sntached multiple other KB, some in the same hand...at the same time! :eek: Andrew is SERIOUSLY strong, and capped off the workout with carrying the 172 inch DB's (each hand) for over 10'...by the way, he is 6'5 and 215lb.!!!!

Sunday-
Recovery workout (high reps, low wt.)
Neck attack front and back
lat pull
rev curl
YTM
band benches (no bar, just bands 3x30reps, purple band)

Tuesday-
Dynamic Flex
med Ball circ.
Snatches - 3+1 up to low 200's. 5 or 6 sets
Bench press with 155lb. plus 2 30lb. kB on purple bands 6x5 - that was great for stability, pretty tough, feeling it today

PWO- Hardee's and bowfishing until 2am...knees are now killing me. :mad:

Wed-
rain coming - hurry it up!
Overhead heave with 15.5 stone 55-58', not connected today :(
Stand throws up to 43'
SA Throws all over the place, most 44-46', a few 48'. BIG pause in the middle, keep the feet turning!!!! x20
Foam roller on low back

[Bert Sorin]

Hey Big Paul! We just got the shirts in the mail. THANK YOU! Dad, Goergen, Jason and myself love them Tex has not been in, he has been sick, but his gear is waiting for him at the office. We will be making a Big Paul package soon, and sending it back out (with DVD's i owe you). :)

Thanks again, and happy easter!!!!
Bert

[paul ferency]

Glad you liked them, looking forward to the BPP. Paul

[Bert Sorin]

Thursday - off, back tightened up like crazy after wed. workout. lots of stretches, Rev, Hyper and Slingshot band abs / hip stretches. Feel much better.

Friday - See what we have.
Dynamic Flex
Med Ball cir.

Jumping Chin up with Straps - 4x8
Grip Work - 1, 1.5, 2, 2.5 both hands 9mad eit with rt., close with left, 6 attempts with 3, 1/4" out
Front Squat - 135x3, 135x3, 225x3, 275x3, 275x3 - just checking the back out
Rev Hyper 50lb. 2x10
Palms facing wide low row - some reps for blood flow
Stretch hammies

Saturday-
Dynamic Flex
Strength Cir. (push ups, v ups, leg scissors, mt. climbers)

Scottish Hammer- no spike boots
22lb. Warm up winds x2
10 throws - most were 96-99' uphill :)
16lb. hammer
8 throws - 110-117'

WFD 56 - x10 35-38'
WFD 28 - x3 72-73'

Quick lift-
Front Squats 135x3, 225x3, 275x3, 315x3, 315x3, 315x3
Shrugger Unit 200lb. 2x20
Green Band chest press - 2x20

Sunday - happy easter!

Walk 1 mile, paddle canoe UP RIVER 1 mile. river was flowing at 2.2mph, making this quite a journey. :( My traps lats and rear delts were smoked from the constant work., good GPP. We did it in about 45min. Floating back down was easy. took 17 min. :)

[Bert Sorin]

Big throws day
Tuesday-
Pre workout - Power Drive, H20 Mineral Electrolytes, Vit B

Warm up -
Reverse Hyper 2x10 50lb , man, my back adjusted and cracked about 8 times...sweet.
Dynamic Flex
Overhead Shot Heave with 17.5 stone - 49, 51, 51, 53', 53, 55' :)
Standing Throw with Stone 17.5lb. x4 up to 44'ish
SA Throws - x20 something - 44'-47' lots. Felt a little better, more connected, still missing the lower body, but smacked it with the upper body a few times. Getting better.
56 WOB - contest style 13', 14', 15', 16' no misses! 16' miss, 16' clear. :) I have only hit 15'6" ONCE in training ever, and 16' twice in a contest, so 2 in a day was great! Went to 16'2" (PR) and cleared it WITH NO TOUCH on the first attempt :D :D :D :D :eek: REALLY COOL!! Then went to 16'7", and hit the bar 5 times, but no go. Really happy about today. 17' is doable this season. Standing, like a man.

Quick lift- (20 minutes total)
Jump Shrugs on Shrugger Unit 200lb. 6x3-5 reps
Push Press 135x3, 225x2, 225x2, 225x2
Alternating DB press (Standing) 50lb. x5each, 60lb. x5 each, 70lb. x 4 each
Stretch

PWO - dinner

Things are starting to happen. Loch Norman Games on April 19th will be fun :cool: ....

[Matt Brouse]

Sick WOB work my man!!! 17 feet will be great.

[Bert Sorin]

Thanks Matt! yeah, 17' is big boy land. We will see......

[paul ferency]

Bert,Looks like training is going well,in 1990 when my wt4ht was going well(23/17' clearences) I noticed through my journals that my back squat seemed to be the catylst! Just an observation... also was wondering if Tex got his shirts? Looks like knee surgery in the near future, my right knee has not taken so kindly to my new hip mobility.Hell whats another scar, in a perverse way I kinda like rehab it gives me a place to go after school!

[Bert Sorin]

Hey Paul,
Thanks for the insight on the WOB, Everything is starting to fall into place, but I am looking for ways to spark those last rpms out of the throws. I see big things coming. I need to hit the squats and pulls harder right now, i have a track meet this weekend, after that, i am going to train hard for a week or two, then get ready for Loch Norman. :cool:

Tex has not gotten his shirts yet, I have not gotten the pleaseure of seeing him in the last week or two, I will call him today. My sweatshirt you game me was awesome, Brotherhood of the Hammer, love it!:)

Sorry to hear about your knee, but like you said, on the bright side, it gives you a chance to exhibit your amazing recovery ability. :)

Back to training:
Yesterday was interesting. We shot video and photos for The Base Station / Yoke of Goergen and the CrossFit Package. When you get all of the stuff outside, and realize how much the Base Station can do, and have to demo it, you become very tired. Our photo shoot / workout last almost 5 hours in the sun :) and consisted of:

1 Arm snatch attempt(s) at 185lb. with olympic barbell and wooden dog disk plates for the ultimate lumberjack barbell...super cool. Disk broke, so I did 140lb a few times.
(this was done "Hounddog style" - as in like a hounddog, when he smells a coon or rabbit, will go from sleeping on the porch to a full tilt sprint, right into game mode. Hounddog lifting is done with little or no warm up right to max effort. Not exactly smart or good for results, but impressive none the less)
555 lb Yoke walk uphill
Steel Pipe swings 115lb.
KB Snatches
Yoke pushes 385lb. (empty)
Yoke pulls :eek:
48" Box Jumps on Yoke
Sledge Hammer on tire
Moving stuff aorund for hours.

At this point I was REALLY tired and sunburnt, hungry too...hmmm, just like a Highland game! SO...I went to throw the sheaf for the first time since Oct. Pretty cool, I had the bar set at 20', and right away my steps were on. I cleared the bar 15-20 times in a row at 24-27' (with the 20lb. bag) i actually felt dialed in. Really cool. 30' is doable this year.

too tired to lift, but I did anyway. I felt that friday needed to be a rest day, so if i was going to lift, it was now. I actually try to schedule my training around my rest days, not vice versa, it seems to work better for me that way.
Lifting-
Super set:
Front Squat on Hurricane with Cross bar- 135x5, 225x3, 225x4, 225x10
Cheat Curl with DB (both arms at same time)- 50x6, 60x6, 80x6, 80x6
Neck attack on Back Attack Machine (front and back) - 2x15 green band

PWO- Sit at my desk and shake for a while, then muscle milk when I gained the strength.

[Bert Sorin]

I am no Ice Cube, but the song rung in my head as I was finishing the workout.

Let's recep:

7am - wake up
7:30 contrast shower :eek: :eek: first time I have done those this year, ugh
8:15 - eat
9:00 - watch Greta finish her 5k race
9:15 - checked hammer in at track meet
9:30 - dynamic flex
9:45 - overhead shot heave 55' x5
10:15 - warm up for hammer 3 throws - 60m, 65m, 63m
10:30-12:00 compete 63.66 (208'+) :rolleyes: won meet.:) This was a home meet at USC, good to get back to the roots, just for fun I wore my jersey from 1995 freshman year. Looks different on me now. ;) I had not thrown Oly hammer in a long time, and I think this was the turning point for me in my crossorads of throwing. I had been going back and forth between oly hammer and highland games, if not as much physically, much more in my mind and heart. It being in an Olympic year, i wanted to give it a go. But today made me realize that my heart was not in it. You must have passion. I still like the oly hammer, but my heart is set on being the best HG athlete in the world. I knew this when i got done, i had thrown only 63m, 9m under my best, and I had no urgency to figure out what I had done wrong, how to fix it, and it did not bother me. At that moment, I retired from track and field officially. Next chapter......

12:00 - Subway lunch

12:45 - Highland games practice! :D I figured I had only taken 10 oly hammer throws, why not get some 28 wfd, and 16 hammer in? Turned out to be a good idea.
28wfd - series (best ever, I had two furthest trainign throws of my life)- 62, 70, 74, 77, 77, 77, 78, 78, 77, 78, 80! Finally!:D 77, 75, 80'7"! PR 77, 78 ..ok I am done now. (by the way, my field is uphilll and weight is a little heavy. I expect 83-85' early this year. I was throwing 77-79 in training when i hit 82' last season.
16 scottish hammer - first day with spikes since Sept 15th 2007-
great series - 100, 110, 117, 117, 118, 116, 117, 118, 109, 117, 124'5" PR :D 118 done. My previous best was 121' last year ( I have only had 1 training throw over 120') that lead to 133'3 in Scotland :cool:
135' coming up???

2:00- 3:00 - Lifting:
Zercher llift out of bottom position, bar starting off of straps, top of bar at balls level. (sorry, that is the best way to describe it). Used 2" fat bar with pad. 165x3, 255x2, 305x1, 345x1 PR :D , went for 400x1, no dice:( , went back to 365x1 and made it. PR :D

Squats with buffalo bar - 145x3, 235x3, 325lb 6x3 no belt, 90 sec rest

Thick Bar chins - 4x6

Reverse Curl with DB 30lb. 2x12

Stretch hammies with purple band
PWO - muscle milk

That is enough for today....

[paul ferency]

Wasn't sure if you caught my parody on NASGA.. get me on the field and i'm trouble messed around today and got a 40/80 double!! it was a good day!

[Bert Sorin]

Yes, Paul, I loved the parody, I think it stuck in my head for a few days. :) if 40/80 is a good day, what would 50/100 be? ;) Maybe one day I will know. :rolleyes:

Take care brother.

[paul ferency]

A freakin miracle!!!!!!!!!!!!!!!

[Bert Sorin]

Had a new friend come in town yesterday, a fella by the name of Rory. He is a soldier that just got back from Iraq yesterday morning, drove 4 hours in the afternoon, just to come learn about highland games. He threw all the events, got in the car, drove 4 hrs back home, and got up at 05:00 this am for PT. :eek: Tough guy. that is the kind of man I am glad is fighting for our country. By the way, he will be a great HG thrower!

Warm up -
rev Hyper 1x10
Dynamic Flex
Overhead heave with 17.5 stone x4-5 54-55' best of day

Braemer Stone Throw - 12-15 throws 8 of them were 38'+, one was 39'+, but no magical 40 footers. a littl emore lift from the left leg, and leave the upper body back, and 41-42' will go in training, which means 44-45' could be on tap for comp.

56wfd - 6-8 throws before thumb ripped, still hit lots of 38', and one 40' :D

Sheaf - 20lb. 6-8 throws pretty high, 25-27' on a few, not as dialed in as the other day, but a few were high.

22 hammer winds, left handed (for balance) x6

Lifting:
Caber pulls on Hurricane 5x3-4 reps (plus doubled mini bands) 100-150lb.
RDL - 4x3 225
Incline Bench with E-Z Curl Bar 125x3, 215x3, 235x3, 265x3, 265x3, 265x4
YTM
Tricep push down 2x10 80lb.

very tired, PWO lemonade and pizza. epsom salt bath, pass out.

[Bert Sorin]

Woke up early wed am with a egg sized lump in my forearm, I think it was from the caber pulls. Man I was sore. I got a massage, and now feel much better.

Thursday-
Pre workout - "nasty", vit b, electrolite, pb and honey sammich
Warm up- suit up with the Rehbands and core shorts, reverse hyper 2x10

Hammer winds 22lb. - x15 to the right, x10 to the left, worked on tempo and catching the ball with the knees forward, and keeping tension against the ball with the knees forward until the ball hits zero, and time for lift off. Larry Brock does this very well, all of his throws go very high, I am contemplating a higher angle of release, due to more vertical leg drive. This will be the case in wts and hammers. and stone for that matter.

Pud throws 10k - right and left side, from ground and around, and hammer catch / release. x10+ each side

Lifting:
front squat 135x3, 225x3, 275x2, 320x2, 320x2, 320x2, 320x2, 320x1
low step up with jump (focusing on weight transfer from rear leg to front leg, like in the throw) 4x4 each leg
Curl Machine - 4x8 up to 90lb.
seated row - light flush - some weight 2x10
Stretch
PWO- muscle milk

low motivation / low focus day.

[Bert Sorin]

Saturday-
Tartanfest got rained out, so we could not hold our WOB demo we promised to do for the public. Because of this, Mike P could nto come down, and we were down a training partner, and all around good dude. Hoep to train with him soon.

On the other hand, Eric "super strong and throw really far" Frasure was here to train. After a 4 hours drive down here that morning, he walked into Tex, Cyborg, Tom, Mike and Mike were walking some serious weight on the Yoke, then dropping the crossbar down and Conan's Walking it, at about 450. The hard thing was, they were walking on turf, that makes it like walking in sand. The cement will be no problem for them when they get to a contest!!! Eric causally walked up and walked the conan's 40 downand back, no warm up. Freak. He then picked up the 172lv. INCH bell man times each hand, tapped it with his knee, and pressed it overhead. This is the same feat the great Bill Kazmaier was the first to do, So anything in the neighborhood is impressive. He then hoisted the 202lb. Circus Db (the same one on the cover of Milo magazine last year), and walked it a few steps like he was carrying a suitcase!!!!:eek: :eek: :eek: He did not grab it with tumb and fingers, but basically wrist curled it by turning his wrist in to a hook. Not grip related, but just tractor strong however you cut. it. His pain tolerance is out of this world.

After that he showed us how he does Zercher lock outs. He taked the 2" thick fats bar, and puts it in the power racks, on the safety straps. Bar starts at navel level, he spreads is feet out (about 42"), cradles the bar in the elbows, and leverages the bar up. His PR was 865lb., but he worked triples up to 875 in our gym. I convinced him to go 935 after that, and they put on 1001lb.!!! his 3rd attempt, he locked it out fully. UNREAL. His upper and lower back must be ungodly strong. No wonder he has the world record in the 56 wfd...49'8"!!! As a 20 year old!:eek:

After that we had a anvil carrying contest (pinched by the horn, carried for distance. Cyborg and Eric broke out some big distances, but Tex is in a class of his own, he carried it 79.5'.

Breamer (standing) throws with 22lb. D-Ball
I am really dialed in with this now. hitting 42'8",and at least 15 other 40'. I worked up to high intensity throws, and then trying to replicate 39-40' throws with less and less effort. After a while I was able to talk (actually vocalize) my way thru a 40' throw. "leg, legs, legs, legs, left and arm" Now if I can only throw the 16lb. far. Maybe I will just stand with the open stone instead of spin. I would think I would have to be able to throw over 50' with a stand. We will see. We had a big contest, Dad and Goergen battled it out, with Jeff hitting multiple PR's to edge the big man out. Dad did awesome for his first shot put contest in 35 years. :) Shane and Josh jumped in. Eric and I hit 39'8" and 42'8" respectively. Best braemer day for both of us ever (in training)

Snatched - 2+1 style 135 4 sets
Jump Shrug 2x10 135
Bench press on E-Z Curl bar 125x3, 215x3, 265x3, 305x3
Really tired now. eat BBQ, and then take nap. Go eat and drink with the Breeze, Cadillac and Donnie Thompson until 4am. Ah, the life of a thrower...

[paul ferency]

Damn Bert now THAT was a good day!!!! The only thing ya missed was nailin a girl you dug since the 8th grade........ Paul

[Bert Sorin]

haha ha ha hahaha big paul! that is hilarious. Actually, I just found out that a girl I thought was hot in the 8th grade just got arrested for domestic violence, and attacking her husband. Maybe I am glad it did not work out. :D Maybe today was a better day than I originally figured. ;)

[paul ferency]

Cause most of the girls I dug in 8th grade are grandmothers!

[Bert Sorin]

ha ha hahaha big paul! that is great.

Ok, the emphasis of today was multiple reps at decent throws, fighting physical and mental fatigue the whole time. I was not feeling tip top on wed, but decided that soem of the games will feel that way(due to overtraining, injury, etc), and you have to be able to get it done.

Pre workout- vit b and sports blend, power drive
Warm up-
Dynamic Flex
Strength Cir.

Throwing-
overhead heave with 17.5 stone 49, 49, 51, 51, 53, 54

swings and drills with 56wfd
throws with 56wfd (used strap to work on some technique, so I saved my hands, and was able to focus on using legs more) 30, 35, 39, 39, 40, 39, 38, 40, 40, 40' nothign huge, but it was good to see so many 40's. Had not seen that many since my college party days. :)

28 wfd - no strap, just work the figure 8 in the back, the quick first step, and lots of leg at the end. 70, 70, 75, 75, 75, 75, 75. 75, 76...pretty consistant

WOB 56 - 13' hen went to 14' and tried to clear it 10 times in a row with minimal rest (60-90 seconds) made it to 7, then started missing, not the height, but getting it OVER the bar. it took me to 15 to make 10. :( This was really hard, due to the physical fatigue and mental focus needed. I think this would be a good feat, especially with fast rest periods, and set up etc. It think If I get to the point where I can rapid fire 14' 8-10 times in a row, there will never be a game that I should struggle to hit 14-15'. 16' will start being the normal throw, and 17' will be possible. Mental toughness is key for big comps. Amazingly tiring though.

Lifting-

Cheat curls 5x5 175lb.
3/4 Squats with Buffalo bar and 80lb. of chains bar wt- 145, 235, 325x4, 325x4, 325x4, 325x1 no belt

Stretch -
PWO muscle milk
wow, I am tired.

[Bert Sorin]

Just lifted thursday, did not feel like throwing.

Warm up - d flex, med ball circ.

KB Swings to Bottoms up, previous PR was 88lb...went 88, 95, 106 and 115lb!!! :D :D I later Bottoms upped the 88lb. lefty :D and BU pressed the 88lb. righty. I was really pumped up about this. Then I did the 88 some more, considering I had only successfully done this 3 times in 3 years, I was going to get it as much as I could. :)

Deadlifts - no belt, hook or straps 135, 225, 315, 365, 415 for 4 singles. Had to put on a belt and straps for the last. Just saving the back. good grip work. Nothign heavy, but fun pulling.
band benches 1x30 green band
Tendo Ab Machine Tricep push down (speed) 4x5
Stretch
PWO- muscle milk

[Bert Sorin]

We had a great day throwing on Sunday, Team Pockoski (Mike and Mindy) came in to train, probably for the last timne for a while, seeign that they are moving back to Vegas for a while. They will be missed on the east coast.:(

They did bring me a great gift though, it is a 12-14' long 8" diamter steel galvanized pipe to play with. They have been training with it for a few months and both are in great shape, Mike said it even fixed his hurt shoulder. I can't wait to use it outside at our throwing complex. it will be awesome for Heavy Landmine Presses, zercher lifts, and all types of coolness. I will, however, not do what Mike did, and explode my nose all over it while demonstrating how to flip it. We had been at practice for about 30 seconds when Mike showed me how to flip it, whne it hit the ground, it landed on a raised round spot, as the far end hit the ground, the close end came up REALLY fast and busted Mike in the nose, opening him up immediately. :eek: We though he broke his nose, but nae. He did bleed all over his shoes for while, but then we laughed and started throwing the stone.

We threw:
17.5lb. stone - Stand x4 42-43'. South African- I was around 45-46', Mindy helped me learn to lead with the legs a little more out of the back, "re-x" the shoulders in the middle, and feel the toes spread on the left foot (signifying the weight shift, and to wait a split second) before hitting the torso and arm. Things were MUCH easier,now I have something to work off of. THANK YOU MIKE AND MINDY, even if Mike is my sworn enemy :mad: . 12-15 throws

56WFD- x5 throws 36-37' easy
28 wfd - x2 75', 79' easy

22lb. Hammer - this was my best day ever, I have been thinking of this event a lot, and I am going to get better at it. Today's practice was evident of this. My practice PR at my field is 100' (uphill), and I have thrown 105'4" in contest. I threw basically all 8-10 throws over 101', and had a 105'8" :D , beating that dirty cheater Mike by 1". :D

16lb. hammer - time for some home run derby. x6-8 throws previous training best was 124', hit lots of 120-122', but uncorked a 127'1". I am ready for the Loch.

WOB - 13, 14, 15' missed 16' twice. shut it down

Sheaf - 20lb. bag - x5-6 pretty high some were 26-27' ish. NOTE- Davenport Esq commented on me keeping the bag swinging in a straight plane sideways, and keeping traps loose. Added 2 feet on the throw. Thanks Dave.

PWO- Moe's Homewrecker double meat, 3 hour nap.

Awesome day, it was great to train with Mike and Mindy. Jeff was missed, but I am glad he had a great lifting day saturday. I can't wait to unload this weekend. Many PR's coming. too bad the World Championships qualifying period is over for this year, I would have loved to make a shot at it. Next year....

[Bert Sorin]

tuesday:
pre - vit b, electros, new Nasty Pre workout blend
Warm up:
dynamic flex, general strength cir, light med ball circ

lifting:
reverse hyper 280lb.
neck attack - green band

Clean Pulls from floor x3 (light and easy) 225ish

Squats on Frankenbar - 140x3, 230x3, 320x3, 410x2, 410x2, 410x2

Incline Press ith E-Z Curl bar 125lb. 3x10-12 (flush)

YTM

Stretch
PWO - 1 scoop MM

[petermaynard]

Hey Bert - hope all is well with you and Richard. My training is going great, numerous small injuries but I've got a good doctor (lots of ice, ultrasound, infared and adjustments...) and lots of Alieve so I just work through them.

Just to vent; it really annoys me that guys come up and talk to me in the gym and say that they would love to lift heavy weights but that they are just too old.......then they tell me that they are in their late 30's....why not just admit that you are lazy and weak and scared to push yourself, at least you would be honest. These guys should just take a pilates or spinning class and stay out of the weight area.


I'm doing back to back competitions last week of April first week of May - will be in the USAPL Masters Nationals for the first time...sure that competing two weekends in a row will be challenging but that what makes it fun....

I'm looking to hit in the masters nationals:

Squat 550
Bench 429
DL 451
TTL 1430 (that would add 70 pounds to my previous best total)

The overall training goal is to break 1500 lbs this year, that would put me off to a great start.....I'll report back with my numbers, figured that posting them is always additional motivation.

[Bert Sorin]

Peter,
Good to hear from you man. I agree with you, I hear guys in their LOW 30's tell me, "Yeah, I am burned out now, I hit it so hard for so long when I was younger." What?????:confused: Dad has lifted HARD 3-4 times per week since he was 10 years old. He is about to turn 58. He benched (raw) 305x3 randomly in a workout this week, and finishes his training sessions with sets of 10 front squats super setted with chin ups. The little 30 year old fairies need to get that weak crap out of here. I bet Big Paul would lay the smackdown on them with that hand the size of a boogie board.:)

Ok...I have vented enough now too.

Best of luck with the lifting and competing, your buds at Sorinex are pulling for you.
Take care.

[paul ferency]

Hell Bert , Even HBIII sometimes complains a little during a high volume WO and I always remind him that I've been training longer than he's been on earth!

[McDaniel031151]

Bert,

Thanks a lot for telling about your father doing 305 x 3 randomly in the bench...I was feeling a little good about myself for getting 320 for 1 today (raw of course) for a new recent pr. My all time pr was 345 and that was about 8 years and 40lbs ago. I am now 42. Getting old does suck, but as far as lifting it is one sport that you can continue to pursue and or compete in and make gains even as you get older. I am learning you have to train around injuries a lot more often and I have learned not to let it get me down so that I quit completely and say " I will start back when my injury is healed". That does not work.

[Bert Sorin]

Good insight guys.

Paul - show that HB3 whippersnapper what "old man strength" is all about. I can't wait until I get mine. Tell Harrison I said hello. Lets hear about someof these crazy workouts, you always have some volume and numbers that make even us young men feel like girls. Oh yeah, are you goign to be in Edinbourgh, PA for the game? I am competing there, i would love to finally meet up with you.

D- I have found that yes, you have to work around injuries, but more importantly, you have to do the things that will keep you from getting them! Staying healthy is actually more important to me than getting MUCh stronger, as I can throw far if I am undertrained and healthy, but can't do much if I am overtrained and hurt. (well I CAN, but it is not near as pleasant ;) ) Maybe I am just a wimp. Make sure you are doing pre-hab movments for problem areas, proper warm up, stretching proper areas, taking contrast showers and baths, massage, suppliments etc. if you are going to stay in the game. Not only will you compete longer, you will maintain a higher level during. Best of luck man!

[Bert Sorin]

I woke up today (friday) and was making my shake, and then I thought, "in exactly 24 hours I will be hitting PR's in the Loch Norman Games". The butterflies started churning in my stomach. :D AWESOME!!!!! Man, that is the best feeling int he world. KNOWING you are ready to compete, being healthy, and the only thing standing in front of you being the best you have ever been is a 8 hour work day, 1.5 hour drive, and some sleep. It is like Christmas Eve. Can't wait to see the guys, hear the pipes, smell the grass, and feel the tacky popping on my fingertips. ITS HIGHLAND SEASON!!!!!!!!!!!!!!!!!!!!!!!

yesterday - meet warm up
Just shaking out the body and tuning up.

PWO - Power Drive, mineral and vit b

Dynamic Flex
Overhead heave 17.5 stone 49, 52, 53, 53, 54+
Team Pockoski Pipe presses

Stand throws (17.5) 40, 42, 42
SA - 43, 44, 45, 45, 44, 45 - just easy throws, working on leading with the legs out of the back, re-x ing, and letting the earth come to you. felt really easy, never caught one.

56wfd (with strap)- 38, 42, 42 easy. The "let the earth come to you" really works in this event, wow, more practice withthat and I will throw FAR.

Caber (kind of) took old caber that was already badly cracked and tried to pick it. it was wiggling so bad I bailed on it, I just visualized the caber shearing, dropping straight down and driving 100lb. of sword like wood through my neck artery. I did not need that, it was have been problematic in the days training. SO, I cut the bad part off of the caber, made it about 12-14' long and picked an carried the gnarly part around a few times just to get a feel.

If everything goes well, I think I am ready to PR in 56wfd, 28wfd, 22hammer, 16 hammer, 20sheaf. Wish me luck.

PWO - 2 scoops protein, Olive Garden with Daven V Davenport Esquire, Micky and Ant. Good throws topics discussed.

Pumped,
Bert

[goergen1]

SO, I cut the bad part off of the caber, made it about 12-14' long and picked an carried the gnarly part around a few times just to get a feel.

Just so everyone knows, what Bert means by "I cut off the bad part of the caber" is this.

"I started to cut the caber on the ground, then Goergen brought over a log to put the caber on and make things easier. Which was good since my arm and shoulder got tired and Goergen had to finish the cutting." :D :D :D

I'm just saying.

Actually Bert is going to drop some Bombs tomorrow. He has been hitting training bests for the past 6 weeks or so. I expect nothing but awesomeness. :cool:

[Bert Sorin]

yes, Goergen, that is much closer to the story.
Thanks man.

[McDaniel031151]

Bert,

Good luck in the Loch Norman Games tomorrow. Wish I could come cheer you on. I have in-laws coming in and it is my wife's B'day tomorrow, so I guess I need to stay in Roanoke. Thanks for the advice on the prehab injury prevention work etc. I have never been good at doing those, but am going to take your advice and start.

[paul ferency]

Bert, Edinboro is a 5 hr drive so thats a no go. BTW their Ath. Director is Bruce Baumgartner2X Oly gold. Things have been scaled back abit on this end due to the knees. Gonna start injections next week to replace the synovial fluid so it's not bone on bone. I did do a crazy step ups / box squat superset last week with 10x 5 stepups each leg w24k KB's in each hand followed by 10 singles with 535 ssb box squats. Lots of ibuprofan and ice to follow. This finding out your human sucks!!!!!!!!

[petermaynard]

Here's why EVERYONE needs a Sorinex rack and bench in their garage:

A few weeks ago I was benching with my training partner. Now, typically we always get a lot of attention because we train in a Gold's gym, especially when we put on our bench shirts.

Remember now, Gold's gym is the home of the partial movement 185 bench - on the smith machine while reading a Muscle & Fitness magazine in between sets and drinking Muscle Milk.............

Well, I was lying on the bench under 405 (with my hands ON THE F'ing BAR !!)when this douchebag LEANS over me and asks - "hey, is that one of those rubber bench shirts I've seen in magazines??"

Now, this guy is your typical gym loser who walks around a lot, tries to hit on girls, offers his ill-founded opinion on excersise and on occasion perhaps he does a set of two of curls....(cheat curls mind you). This is also the same A Hole who told a trainer my form sucked on squats - well thanks for the coaching but I was actually doing good mornings.......

So, I just ignored him and did my single with 405, but this guy is still there after I finish and asks his question again. Therefore, I decided to help him with his training as one iron brother to another.

"Why yes it is a rubber shirt" I replied. The way it works is that you let the weight drop as HARD AS YOU CAN on your chest, the bar bounces off the rubber shirt and that helps you bench the weight. I gave him the Titan website, and helped him figure out his size. Then, I offered to "help" him when he received it with proper technique....

I doubt he will actually get a shirt but if he does, I'll help him out with his workout......If he does, that will be the funniest workout ever......

Perhaps even better than the time I watched a guy smash the tip of his P*** in a weight stack....

I swear that's a true story - Long Island, late 80's, never forgot that......(or ever let the big P*** get that close to a weight stack).....

Hope this post made everyone get a good laugh before the weekend.

[paul ferency]

Bert, Nice opener gives you lots to build on. Keep up the good work.... Paul

[Bert Sorin]

Ok, sorry I have not had a chance to write, been busy at work. I am still super pumped about the last weekend's Loch Norman Highland Games (my season opener).

Saturday

6am wake up
6:15am walk about 1/2 mile a fast pace, to get the heart rate up and body core temp up.
6:40 Contrast Showers -uugghhh, these suck, but are great for you. End on cool day of comp. Feel like million bucks.
7:00 am breakfast - 2 eggs, 2 sausage, 2 pancakes, coffee
8:00 am get to Loch Norman site, check in, take pre-game suppliments, H2) Minerals, Power Drive, Body Quick
8:30 am dynamic flex
8:45 am Overhead heaves, stand throws, south african throws
9:00 am comp starts with the open stone......

Tale of the tape
18lb. Stone 45'6" (PR with this stone)
56 wfd 42'9" PR
Sheaf 20lb. 25' - 3 feet under my PR :confused:
16 hammer 137'7.5" PR by 4'
22 hammer 115'1" PR by 10' :D :D :D :D
28lb wfd 80'2" - two feet under my PR, but I dropped a BOMB in warm-up, probably 85-86'. I just tryed to throw 90' after that, resulting in 80'. :( RELAX!
56 WOB 16' tied my PR (this was cool cause I went 13, 14, 15, 16 with no misses):) Need more butt if i am goign to go 17' though.
Caber 70 degrees 4th it was big. need to train this more.

3rdoverall behind the guy who will probably win worlds next month, and the guy who hold more record than any other single HG athlete. Not too bad company.

Great weekend. MUCH more to come.

[Bert Sorin]

Tuesday-
Dynamic Flex
Overhead heave 17.5lb. stone heave into a computer screen. This was tonsof fun, we had to estimate where we thought it was going to hit, and then throw, I tapped it on my first throw. :) Jeff blasted it and blew the screen out.

Standing throws 17.5 x5 up to 44'
Straigh leg split drill x4 40'
Glide and stop x4 42'
Glide x4 45-46'

Sheaf - 12-15 throws 25' ish, keep shoulders over the feet, bend at the hips more, use BOTH legs. rip like hell.

Single Arm Deadlift 205 x1 each arm 5-6 sets
Snatch Grip Deadlift / shrug up to 305 for a few sets of 2

Landmine twists 25lb. plate 4x6

Incline Bench 215x3, 265x2, 285x1, 305x1 missed
Tired go, went to Fuddruckers for the 1 lb. burger.

[petermaynard]

Even though I am in the USAPL Master Nationals next weekend I decided to do a bench/deadlift meet this weekend since my training partner was competing.

I'm taking it VERY easy on DL since I pulled a hammy a few weeks ago. I'm not going to post that performance since it would just lead to being mocked but let's just say that I was the first to lift in every DL flight and you know what that means.....I maxed on a weight that I can hit 10x in training. But better safe than sorry, looking for a big pull next weekend and the leg felt great for the first time in a few weeks.

Bench went GREAT. I did not feel strong during the warm up but then hit 385, 407 and 424 for a new PR by 13 lbs.

I have been competing now for about 18 months and have hit a new bench PR in every meet. My goal of benching 440 this year is in sight........

[Bert Sorin]

Peter, good to hear about your PR in the bench, 200k is on the way! Good luck next week.

Last thursday, I was beat. Long week, not much sleep (due to turkey hunting, unsuccesfully, may I add). Back was really sore, so i took it easy.

Dynamic Flex
Overhead heaves with 15.5 stone 50' maybe. :( oh well.

Hammer winds both ways with 16 just feeling timing. loose and high on first turn with legs coming up, then sitting back into it for the second, pumping the legs, then reach on 3, keeping the forward knee bend and sit. That's the way to go for me.

Lifting:
Lat Pulls 160ish 5x8-10
Squats up to 320 for some sets of 2-3

Done. Too tired.

[Bert Sorin]

thursday was rough, I did not push it because I knew I was depleted. I got some sleep on friday night, and woke up sat. ready to go.

Rory and CorssFit Gary came in town, they are studs, more on that later.

Dynamic Flex
Overhead heave 15.5lb stone 50, 54, 56, 58, 59'

Stand throw 15.5 x4 up to 46ish
Glide and stop x4 46-47'
Glide x4 48,48, 49, 50'6" :D My first 50+ practice throw with a shot put or stone ever. Sweet. Note - get your right leg under the body further, and it will create one drag effect and the ball will fly.

56wfd- with strap 37, 40, 42, 42, 42, 41, 43'10" :D :D :D That is a 1'10" practice PR and 1' over my comp pr. 45 coming..... then i throew a few more 41, 42. The most I have EVER had with those. Note - let the grond come to YOU with both legs at the finish. Guide the weight, it will go far.

28 wfd - no strap 74', 78', 80', 82'8" :D :D almost 3' practice pr! a few more 80's. Note - same as 56wfd.

16 hammer - 125, 129, 129, 129'10" (previous practice pr was 125') 127', 124, 126, 129. Yeah, that was cool. 140' coming up......

Rory and Gary threw 5 events and pr'ed in everyone. They will be good when they start training more. Rory hit 54' 28wfd, 25' 56wfd, and other good throws,it was his second day ever throwing! Goergen also dropped many bombs, 4 out of 4 prs. We were on fire that day. See his journal for details.

Lifting-
Pretty tried by this time, no foord, just surviving on H2O minerals vit. B's and Sports Blend. Life savers for hot, long days.

2+1 Snatches x3 sets 135lb.
Jump Shrugs on Shugger 300lb. 4x3-5
Front Squats - 135x3, 225x3, 315x2, 365x1, 405x1 (pretty good for running on no calories nor adrenalin)

PWO - all you can eat BBQ, wings and sweet tea.
Cool down - run trot lines all night catching 80 catfish till day break. Clean catfish, swim in the lake, go home and sleep. Life is good.

[petermaynard]

Bert:

In order to hunt the wild turkey successfully you have to THINK like the turkey and LIVE like a turkey. Then you will BE the turkey.

Give it a try, I know you can do it. Hope that helps.

:)

[paul ferency]

Bert, Just watched the Loch Norman footage, great stuff. On your wt4ht try a little more weight transfer from heel to toe it helps facilitate the dbl. knee bend which really gets the hips involved.... Paul

[Bert Sorin]

Thanks Paul, I will work on it. Nice when you get tips from a former world record holder. :D I am a lucky guy.

Yesterday-
Dynamic Flex

Sheaf - 20lb. 15 pulls 25-27'. Keeping feet on ground better, pushing through the toes liek in WOB, much cleaner throw

WOB - never went above 12'6", just took some throws right and left handed, they went pretty high. x15 throws

Lifting -
Jump Shrugs on Shrugger 300lb. 5x3-4
Bench press 225 sets of 2 reps with left leg up on bench (Timmerman style)
Tendo Ab Machine Triceps 5x6 speed

[Bert Sorin]

thursday:

Dynamic Flex

Overhead heave 15.5 56ish' x4-5
Stand throw - 44'-45'. Went better when I thought about pulling the stone throught the ring, back to front. pulled lat a little bit.
Glide and stop - 45'
Glide- pull the right leg under! 49', bunch of 47'.

56wfd - working on letting ground come to me, and finishing high. 35-38'. x6-7

28wfd - worked on same stuff. did the figure 8 move in the back, which seemed to help get forward movment, so I just needed to concentrate on up. x8 72-75'

Lifting:
3/4 Squats with buffalo bar on New X Factor Rack. up to a bunch of doubles at 415lb.
Man Makers (alternating arm upward row pulls with thick handle 100lb. DB) 5x10

Reverse Curl with DB 3x20

Shoulder prehab

[Rory]

Bert!

I gotta say, last weekend kicked ass! It was the most fun I had in a long time. Compared to last Saturday, this weekend's competition was a breeze!

Hey I love the journal, thinking about starting one myself. I'd definitely like to get down to Irmo for some more training. Are you training next weekend, or competing?

I'd love to come down and train with you if you are there.

[paul ferency]

Bert, Great stuff in WV! met some new friends, renewed some old friendships and talked training and throwing with the best! Scott Rider turns out to be a stat freak.... 130am and a bit little wobbly and he reels off the 23 70' ft shot putters in USA history!!!!

[Bert Sorin]

Big Paul, yeah, I wish I was able to make it to World's, that would have been a blast to hang with the big man. Hopefully soon, too bad you are not going to be in Edinboro. :(

Ok, training, sorry, the journal has been a little (or a lot) off. I have been traveling a lot, so I will go by memory.

All My buddies gone. Big Cyborg got hurt the other day, tore his Bicep.:( , Tex is gone, G was competing, and Worlds was going on. Mind not in it.
Worked on some hammers and stuff. Nothing much, some lifting.

Monday- Travel to Murray State for delivery 10 hr drive

Tues - delivery of wt. room, drive to Nashville

wed - set up booth, work, entertain

thurs - work in booth, lifting:
KB Drills wfd, wfh
Hungarian Core Blaster up to 80lb or so 6x5
Snatch Pull on High Pull Indicator (#17) and tendo 6x3 up to 205ish
Front Squat doubles up to 345lb.
Stretch

Friday - break down booth, load truck, drive back from Nashiville

Sat- rest and eat

Sunday -
Rev Hyper
Band Crunches
Shoulder prehab

Throwing - Stone 17.5lb.
Stand x4 40-43'
Glide and Stop x2 43'
Glide x5 44'
Screw this glide stuff..
Back to South African x5-6 45-47'. the re-x is wokring, now, just let ground come to me.

56wfd with strap - x8 40x42' lots of times. finish up!!!

28wfd no strap x6 70-74 mostly, 77' when I went after it a little.

Lifting:
Shrugger (cheat jump shrugs) 4x3-4 300lb.
Alt DB Press x3 each side 50, 55, 60 ,65lb.
Bench Press with E-Z Grip bar 4x3 265
"L" on Functional Cable Column 2x4 each side
Stretch hammies
PWO - muscle milk

[Bert Sorin]

Thursday, and I have a comp in Edinboro, PA this weekend. So here is what I did:

Pre workout - vit b , sports blend, power drive
Reverse Hyper
Dynamic Flex
Overhead 15.5lb. stone heave x4-5 56'

Drills with stone
Coached Jeff to 3 more prs. great job man!!!!!!!!!!!!!!!:D

Complexes to get the blood pumping. front squat, cheat curl, standing press with 20lb. DB. 5 minutes.

PWO - Meal replacment, and shop talk with Donnie Thompson, World record holder in powerlifting. Good dude.

Off to PA.......

[Matt V]

Good luck Bert!

[Bert Sorin]

I had a very exciting time at the Spring Fest in Edinboro, PA, I scored my first event win as well as whole game win as a pro. :D

This was done by having 3 prs in 6 events, and not throwing too shabby in the other 3. A big key of the day, was Craig Smith's competitiveness, and help with the caber. We both threw well and fed off of each other's energy. Mark, Paul, Doug and Kurt (especially in the hammer) were also awesome to throw with, but the main battle was between C Smith and I. I look forward to many more bouts, and I am sure they will be with equal intensity.

Here is the tale of the tape (for me):

open stone 16.4lb. - 51'9" PR, 2 over 50'
56 wfd - 42'9.5" PR, 2 over 40'
28 wfd - 83'3" PR, lots of 82's
16 hammer - 131'4"
caber - 12 oclock
WOB - 15' , was high enough for 16' twice, but need better aiming :(

Lots of fun, and really sore afterwards. But it was a great day none the less.

next comp is July 5th Monterey, Ca. About to start a new training schedule. Stay tuned.....

[McDaniel031151]

Contratulations Bert!

[Rory]

Great work at the pro games.

I can now see how your training PRs equate into competition PR's.

I hope you tear it up in CA!

[Bert Sorin]

Many of you know about my Auto Regulation Conjugate training. Days are broken up into A, B C (and sometimes) D Days. A is speed, B is heavy, C is rep, and D is go home. We seeing that I just came off of a week on the road, hanging to training by a string, and a week of circa-peaking for the meet, I need to get back to some conditioning without beating up the CNS. This week will be throwing, drills, and rep work in the weightroom for recovery and getting some cardio / work. Then, the next week I will start back on the ARC System, and hit some bif throws in Cali in 5 weeks.:) That's the plan...

Tuesday:
installed wt room at USC earlier that day, so was a little tired. Oh well, man up.

Pre workout - Power Drive, H20 Sports Blend Electrolites (very important) Vit B.
Reverse Hyper 2x10 140lb.
Dynmaic Flex
Overhead stone heave 14lb. x5 60'
Stand throw 14lb. x3-4 45'
SA - x12, started getting it better with the feel, lots of 50', had a 53'8, and a 55'3" pretty cool. I would liek to get close to 60'

WOB - did not really want to throw this, but WFD was out, so I figured I would take a few pulls. 14', 14', 15' miss x3, G told me the wt. was kinking in the back, I corrected it, the timing came back, and it cleared. Done. Good to learn stuff, that little tidbit will help me one day in a game. Thanks G.

Lifting - C Day Upper push lower pull
Super set:
Shrug pulls 200lb. 4x20
DB Bench press 60-80lb. 4x20

Super Set:
RDL 4x8 135 ( just for stretch and blood flow)
Neck Attack green Band 4x15 each way
Standing Db Atl Press (leaned back to simulate stone throw) 4x10 each arm 40lb
Tricep Push down on Tendo Ab Machine 4x20

Stretch

[Bert Sorin]

I appreciate it Rory and D! Rory, when is your next game? You ought o do Greenville or Blairsville.

[Bert Sorin]

Thursday-
Pre workout - usual

Dynmaic Flex
overhead heave - 17.5 x5 54'

56wfd with strap
line drills
throws x12-15 tired, still got a bunch at 38-41', make sure the wt. doesn't kink in the back!

28wfd - x4 some at 70', easy

Lifting:
Jumping Chin ups - 3x10

Lying pull ups 4x10-20 2" bar
Rev Curl 30lb. db's 3x10 each arm

Safety Bar Squat with handles 135x10, 225x10, 315 3x10 whew!

Stretch, got me some blood flow, man, I must be in good throws shape, because I am sure NOT in good cardio conditioning. :rolleyes:

[Bert Sorin]

Saturn's day:
9am

Pre workout - h2o minerals (sports blend and vit B) I cannot begin to say how important these are on a daily basis. Power Drive.
Dynamic Flex
reverse hyper
band crunches

Overhead heaves with stone 14lb. 61' :)
Sheaf - 20lb. bag lots around 24-26'. Push through the feet longer

Lifting:
Team Pockoski Pipe (250lb. 15' long galvanized pipe) work:
Fingal fingers 4x5
standing Landmine press with pipe 3x5 each side

Some random arm / shoulder work

party on lake afterwards. lots of burgers.
Sunday - beach
Monday - beach and rest

Tuesday -
Back to work and training
Pre workout - h2o sports blend and vit b, power drive

Dynamic Flex
Overhead heave 15.5 stone x5 59':)
Stand Throws x4 45'ish
South African - x15 lots of 50', had a 51, 52, and 52'10" practice pr with that stone. After watching the video from Edinboro, I realized I needed to carry my left arm higher, more parallel to the ground, and get lower with my legs. Also if I start a little slower, I seem to be able to "re-x" better, creating more torque at the finish. If I go to fats out of the back, I cannot hold the stretch, the shot gets in front of my hip, and I lose tension on the stone, and miss it with my arm. Wehn I fix this, it goes further. I think 55' is still doable this year.

28wfd -
x8 70,70, 74, 75, 76, 74, 79'3", 75 not bad. chase with the right hip at the finish.

Lifting:
Snatch from floor 12 singles at 200lb. have not snatched for a while, it was fun.

Deadlift double overheand 315lb. 6 singles just for stretch and feel

Bench Press with e-z curl bar 125x4, 215x3, 265x2, 305x1, 325x1, 325x1, 225x10

YTM on Functional Cable Column - 4x3 each, man I forgot how good these are, really strengthens the shoulders, and stretches the chest, good rehab / prehab, and good for hammer too.

PWO- banana, dinner

[paul ferency]

Hey Bert, Well today was my first attempt at some throwing drills. It was not pretty, I looked like a one legged man in an ass kickn contest ! The good thing is my hip didn't come out of the socket and things will definitly get better I can't wait until tommorrow when everything is sore as hell.My focus is going to change to mobility and not just static strength... I'll keep ya posted. Paul

[Bert Sorin]

drove 7.5 hours (400 miles) round trip today, so the legs and back were pretty tight.
But...I decided to train a little bit, just to shake things out.

Pre workout - usual

Reverse Hyper, band abs

Dynamic Flex

Overhead heave 15.5 stone, a bunch at 55-57'

I figured I would throw Braemar Stone (21.7lb), seeing that is uses the least mental power and less back than WOB. I still pounded out 8-10 throws at 37-39', that was ok. Right Lat still bothering me when I do stand throws. :mad:

Dave threw a bunch of events, and looks really good considering his 8 month hiatus from HG. I think he will do well in Greenville. I threw the heavy hammers back to him as he threw, I went lefty to balance out the back. 80' or so.

Lifting:
Neck Attack 2x15 both ways
Man Makers (100lb. thick handle DB alternating single arm hi pulls from floor) 2x5 each side

Done. Went home and watched "V for Vendetta". Thanks Tex, good flick. rest up for saturday.....

[Bert Sorin]

Well, not really. I either got food poisoning, or a stomach flu that was from Mars, but The last 48 hours have been some of the worst in 20 years. Not to go into too much detail, I have eated 1 pb&j sandwich and 2 yogurts in the last 48 hours. I was 256 (bw) when I left work at 6pm on friday, now at 3:39pm sunday I am 243. :eek: :( I lost thirteen pounds, the hard way. Back hurts like hell too from laying in bed for so long.

O well, trying to get appetite back, and start re-building. :( Glad I don't have another comp for 4 weeks. Not to worry, I am sure I will be ready to drop bombs in Cali July 5th!!!!!

PS- sorry to Rory and Roger for me not being there on sat, I hope ya'll had fun training with G, he said it went pretty well for everyone. Would have loved to be there.

[Sqeezemasterflash]

Look on the bright side, at least this is an excuse to eat big as soon as you're feeling better!

[Rory]

Bert!

I did indeed miss your awesome throws yesterday, but G, Roger, April and I still had tons o fun.

Get better man!

[Bert Sorin]

Thanks guys, already back to 249, on my way back. I'll be better by the end of the week. :)

[Bert Sorin]

thursday felt better, although a long day in the office, and it got up to almost 100 degrees outside.

Pre workout - vit b, sports blend. water

Reverse hyper, band crunches
Dynamic Flex, some strength cir.
Overhead heave 15.5 x5 55ish'

Hammer 22lb. - first tiem I have thrown this in a month or so. Really rusty for the first 8 throws or so, but worked in to a little nicer timing with some 95' -100' easy throws. Moving my feet closer, and working the feet was the answer, that, and just throwing more. i will get this back soon.

WOB- put the bar up, worked technique, threw it over a bunch. started rusty, but when I relaxed my arm, and dipped with my knees, it straightened up, and all systems go.

9pm - Squats with buff bar 145x5, 235x5, 325x3, 415x3, 415x3, 415x3, 415x3, man, it has been a minute since I squatted, this was harder than I hoped it would be.

Poor Man GH 3x6-8

Lateral Lunge with 30lb. KB 2x5 each

Close Grip Pull Downs Koji Grip - 5x8-10 200lb.

Shrugs 3x10 light

Band Crunches

PWO - 2 scoops protein

[Ryan Stewart]

Hello Bert, I have been reading your thread for a while but just recently joined. just a quick question, why are you moving your feet closer together in the hammer? what do you feel that is different from shoulder width stance? Just need as many tips as possible. Thanx :)

[Bert Sorin]

Hye Ryan! Great to have you here. Welcome, I hoep to hear more from you in the future.

As for the feet width in the hammer, by moving in norrower, I seem to be able to use the action of the feet (going up on my toes and bending my knees to create pulse on the hammer), and swinging my hips more effectively. If I am wide, I stay on my heels more, and it becomes more of a torso / upper body throw, which is tougher on the body and less productive. Hope this helps.

[Ryan Stewart]

Thanx Bert. Ill give it a try. Hammers seem to be my worst event. Anything would help at this point. :D

[Bert Sorin]

Yeah Ryan, looks like if you get your hammers tightened up you are going to be the man to beat. Keep plugging away man! You will figure them out. Good luck.

Saturday:
Good re-building day, feeling alive again.

9am
pre workout - vit b, sports blend, Body Quick
Reverse Hyper
Dynamic Flex, gen strength circ. (I need to do more of this)

Throwing-
56 wfd - line drills
throws x12 (hook grip) most were 36-37', feet really floating, legs tired. Need to get more active. Thsi will come back.

28 wfd - throws x6 70-74'

Lifting -
Snatch pulls to Hi Pull indicator #18 a lot of sets of 3 reps, 225lb. (from floor)

Push Press - triple, doubles up to 225lb, then bunch of singles to get back feel of the drive from the legs into the bar

Bench Press 3-4x3 225lb

Tricep Push down on tendo Ab Machine, man this is good stuff. 3x6-8, max speed

Plate walk 2x8 each side 45lb. (for seperation)

PWO - protein shake, Moe's Homewrecker, 2 hour nap. :D

[Bert Sorin]

today had ups and downs, physically, mentally, and emotionally. Lots of fun though.

Pre work out - h20 minerals sports blend, vit b, power drive

Rev hyper, d flex

Overhead heave 15.5lb. 57' x6

Stand throws 43', 45', 45' - not bad, I am feeling alive again

*Note, I believe in bio waves, it seems like I peak about every 3-4 weeks in life, if you can catch the wave, you are in for good stuff, when you are down, just hold on, and know it will get better soon. This is becomeing the 3rd week, I am in for good things.

South African Throw - x15 at least
lots at 50', some at 51+, one at 53' and one at 54' Both Pr's.:D :D Still missed them a little. I am ready for 55'. Stay low out of the back, stay wrapped, and it will happen.

Heavy weight wfd with strap- x10-12 lots at 37-39', but strap kept sticking. Then G and I decided to have a throw down, he had to throw the 28 5' further than I throw the 56. I figured it would take 40' to his usual 45', and I would have it. He opened up at 46', I hit 39'. Then he went 50'!!! First time ever. I answered with 43ish, still not bad. he continues to bomb away at 48-50' for the next 8 throws, as I put some major speed on some throws but could never get rid of the ball due to a sticky strap, the felt really fast (45'+ speed) but I could not get rid of it. :mad: I got "super-manned" a few times (pulled out of the ring at high speed by the weight) ant hrown to the ground after it seemed to rip my ribs out of my torso and knock the wind out of me. Tough going. Man, I was so close to seeing a bomb. Promising feeling though. Lots of pain though. Oh yeah, during warm up with this, I tightened my belt so tight that I thought I got a hernia or tore an ab. Seems as though I just pinched the fat on my gut. Oh well, such is life. :(

Lifting:
Front Squat 135x3, 225x3, 315 5x2
Lat Pull lots of sets of 8 200lb ish
Shrugs 2x20 160lb.
Reverse Curl 3x8 60lb.
Curl Machine sets of 8, 60, 70, 80, 100x4, 50x15 yeah baby, work the guns
Neck work front and back

PWO - protein then dinner

Good day, I am feeling like a contender again instead of a chump. :)

[Bert Sorin]

Ok, lets catch up.

Warm up 15.5 stone overhead 59'
Thursday -
Light weight throws 70+
I think I threw some stone too.
Wrist was hurting me, so I quit the stone. The Dave started talking about how far he throws the stone, so I started talking crap to him, and a contest was on. We went for the braemar stone (22lb.) stand throws.
I felt alive again. The adrenalin surge was refreshing.

round 1
Dave 34'
Bert 39'4"

round 2
Dave 40'3" (huge PR, way to go)
Bert 39'

round 3
Dave 35'
BErt 38'+

Winner - Dave with Monster PR. I was glad that he beat me, ya gotta taste blood sometimes (your own) to remember how to fight. Later I remembered the throw and realized I never shifted the weight to the left leg. Crap, rookie mistake. Great learning experience. Thanks Dave. You are the braemar king of the field, until next time. :cool:

Lifting:
Deadlifts (after having Dad , at almost 58 years old pull 425 with NO warm-up and two fingers each hand, I thought I had to get pullin'.
225x3, 315x3, 365x3, 405x1, 460x1, 510 missed, 460x1, 460x1, 460x1
Neck attack Doubled blue band
Incline press singles and doubles up to 265 or something like that.
Other aux stuff.



Saturday:
(from memory)

heavy hammer x6, really off timing, threw 60, 80, 90, 95', then a few in the road, and broke the hammer.
Moved to the 16 hammer x10 most of them 117-122'. OK, getting feeling back
Sheaf - 5-6 pulls
WOB - few pulls at 14-15'.

Lifting-
Vertimax level 5
vert jumps 4x4
single leg explosive step ups 4x4 each

Log Cheat curl and press 4x3 160ish

Cleaned up the building getting ready for open house 6-7 hours. Finished with beer and Tequlia. and brownies. and sandwiches.

Monday - walked 1.5 miles after work for recovery

Tuesday -
Warm up
Rev hyper
Band abs
Dy Flex
Overhead heave x3 55'
56 wfd - no strap, new glove x12-15:( most were 35-38', finally got the feel back with quicker feet, and stretched out 3 at 40' and one was 41'3" not bad.
28 wfd - getting feel back. worked the fast feet, and although I never really caught one, I was able to hang around 77' most of the 8 throws, and crack 80'10" once. 40 /80 double is not a bad training day.
WOB - 14' 5 pulls, made them, working timing

Lifting:
Clean pulls (one from floor, one from hang)
135x2, 225x2, 275x2, 275x2, 275x2, 275x2, 275x2, 295x2
Deadlift shrug 345x2, 345x2

80lb D-Ball Single arm Push press throw 3x2 each arm


Diamond bar standing push press up to 205lb. (singles and doubles)

Plate "Valleys" with 45lb. plate 4x4 each side

Tricep push down on Tendo Ab - 4x6

Tired now.

Oh yeah, I got invited to compete in Pleasanton this labor day, which is the hammer world championships. Pretty psyched about that.
gettin amped for Cali.....

[Bert Sorin]

We went down to Louisiana for the delivery of University of Lafayette, the Ragin Cajuns! Cool school, with a bad-a weightroom. The head strength coach, Rob "Big Baby" Phillips was a great guy to work with, and has a heck of a program. I know they will be even stronger than they are now next season!

Wed- travel -early flight

Thursday - put in wt room (10 platforms, 10 Base Camp Racks, 10 benches, 6 lat machines, Two 4 way pulley units, 6 Glute Hams, 6 Reverse Hypers, Bunch of customs bars, plates, Belts, chains, balls and DB's. Rock on!

Friday- work a little more at the Cajuns, then we trained. It went something like this:
Upper pull / lower push
Warm up - rev hyper
No knee sleeves, core shorts of lifting shoes. :eek:

Super set: x4
Thick bar Chin x8
Single Arm Row on Rev Hyper
Cable Curl on Adj Column

DB hammer release drill 2x8 each side 15lb.

Belt Squat up to 6 total plates, hit some sets - this was nice to work the legs without killin my already tired back.

Chambered "Big Baby" Bar Box Squats - back started feeling better - 135x3, 225x3, 275x3, 315x3, 365x1 (bar was heavier than 45lb., so add some wt.)

Buffalo Bar Squat - 365x2, 365x2, 405x1

Good Morning on Big Baby Bar - man, this felt good 135x10

Single Leg Squat with 60lb. DB on chest 2x4 each leg

Stretch with bands, talked shop and shared ideas. Good play time.

Went out and mayeb had to much worm drink. :rolleyes:

Saturday - Travel home, Rest

Sunday - Decided to throw-
Warm up -
dy flex
Rev Hyp
Overhead heave 15.5 54' ish

16 hammer-
tried new style hammer boots with vertical spikes so I could pivot on the balls of the feet in the release. It was Mike P's idea, and if he did not read this forum (I know he does) I would have claimed it for myself. Fortunately, it did not work as well as I had hoped, as you shift the weight on to the heels, the spike comes out and you lose contact. I thought it would be the answer for OLY hammer type Scotch hammer throwers. I would have hated to give Team Pockoski credit for such a brilliant idea. :D

Went back to regular spikes, and actually started feeling the hammer again. First throw was 118', and built from there. With a 123', 125'4", 127'8" and a bunch of 120's. hmm, sounds like 140' might not be that far away after all....

28 wfd- switch to the new weight, not my sweet old Ed Holcome weight that Uncle Bob Gunn games me (which started my HG career in 2000) Thanks Bob. The old weight, feels aweesome, but weighs 29lb., and although I have gone 82'+ in training with it, I always felt a little off in the games, like I could not handle the timing, thus I left many 85'+ throws on the warm up field. SO.. I went to the new weight (Old Celt brand), that I had not touched more than 10 times in 3 years. It weighs right at 28 (I think), which ought to help me with my speed and timing. It seems to be a flyer, because I went 75' a lot, and 80'+ twice, and did not feel like I really ever hit it. I will throw this 85' soon, which should set me up for a game real nice, Clark.

After that, we downed some brats, hit the pool, then downed some steaks, pasta and ben a jerry's. Man, being a thrower is awesome. :cool:

Stay tuned.... Open house coming up, it will rock!!!

[Bert Sorin]

Tuesday-

Had a big groupof guys throwing with us that day.
Bert, G, Davinport, Anders Malone, Trey, Jason, Jeff all were out there throwing at the same time. Some were HG throwers, some newbies from the track world. We had a blast. They will be good, keep on the look out form them if they start competing.

Warm up
DDY Flex, Rev Hyp
Overhead heave - I was bested by Dave, he hit 60', I was able to only go 58'x3:(

Stone throw 15.5 - wrist feeling better after time off
Stand Throws - x2 45'
SA - first throw was 50', and then stayed at 50-51' for another 10 throws. Never hit one, but it was very promising series.
56wfd -
no strap- still working on the new glove, which is not cooperating. 5 throws at 34-37', Hook grip not tacking up and holding, so I either flex my arm too much and don't get good speed, or it slips out of my hand :mad:
with strap - just trying to work getting aggressive again. 6-8 throws 38-41' Landed on bent legs and stayed low, that put 2-3' on the throws.

WOB- 14' a bunch of clearances, pretty hot and tired, need to start measuring them and going for some serious ht.

Lifting:
Went down to Donnie Thompson's (Super heavy weight Powerlifting World record holder) place to help him squat. He hit 1105 pretty easy. He is amazingly strong, and a great fella. Best of luck to him in the upcoming trip to England to battle with Andy Bolton, should be one for the ages.

Close Grip Clean pulls (1 floor, 2 hang) 135, 245, 245, 245lb.
Snatch Grip Pulls from floor x3 295, 295, 295
Push Press 135x3, 185x3, 205x2, 225x1, 235x1, 245x1, 255x1 not bad
Walking Plate Twist 2x10 45lb. Plate

PWO - a few scoops of some meal replacement at Donnie's.
Dinner - 6 eggs, yogurt, gatoraid, I mean, heck, it was 11pm. :confused:

[Bert Sorin]

Thursday-

Pretty busy and stressed recently, so the 5th gear has not been there. But here is how it went.

Pre workout -
2 Scoops protein, kool aid
Power Drive
Red and Clears

Warm up-
Rev Hyper
D Flex
Overhead heave 15.5 2 warm ups, three 1 throw compy 58', 58', 59'
Matt Duffie won this, seeing that we gave him a 15' handicap. He pr'ed by 5' on all throws, basically hitting 45', and crushing my dreams once again. He not longer gets that handicap. Not bad for a guy who weighs 155, and cheat curled 185 a few minutes before. Who says high fashion male models are sissies?

22 hammer - lots of throws , all were 95-97'. Not using my legs enough, especialluy in turn two, then the legs freeze and the upper body takes over. Fix this and we are in biz. By doing this, I shift wt. onto the heel also, which is bad. It will get better.

Sheaf - 20lb.
Eric Frasure talked ot me on the phone today and walked me through his cues in the sheaf. I mean, I have only thrown 25' this year, and I need 30' to be a "dude". I went to practice, and walked through the cues, and viola, 27-30' all over the place. Lots of times. Thanks E! I realized powerlifter type guys have a way that they throw the sheaf, usually a "V" motion, with a hard stroke dwon, a reversal, then up. I think throwers generally are better with the "U" stroke, which is more like a golf swing. Here are the cues:
1. Left hand (the one that is nearest the bag) loosen the shoulder, and make it free.
2. feel the bag's wt on that arm
3. let it swing back natually
4. when it starts coming back down, push it a little bit to speed it up
5. when it hits the bottom of the "U", continue the stroke, but JUMP up as hard as you can.
Thats basically it.

REALLY tired after all of that.

Watched some video to see what we were doing right / wrong.

Lifting:
Close Grip Pull Downs 160-180lb. 3x8
Squat 3x15-20 reps with bar (for recovery)
Rev Hyper 2x10

PWO - 2 scoops protein

[Ryan Stewart]

Hey bert. Just got done reading your post about the sheaf. I think I can help you a little. I am no Eric but I have learned a few things threw trial and error. Eric is right on with the pointers he gave you. One thing I noticed last year was that the better my box squat was, the better my sheaf was. I hit 30' with the 20lb bag and 34' with the 16. All I did was box squat at the begining of last year. when I stoped doning box squats my sheaf went down a couple feet. for some reason it has very good carry over. I feel that regular squats and front squats help all the other events. But the box squats were just good for my sheaf. I have not done a box squat in 6 months because I felt it was better to be good at all the events instead of just being great at the sheaf. I hope this helps you get that sheaf up. Then you will be the full package.

[Bert Sorin]

Thanks Ryan! I appreciate the help. I have box squatted some, actually back in the fall and winter, I might rotate it back in. That is interesting insight, why do you think that is?

Thanks for the help.

[Ryan Stewart]

It seems to me that your ability to pop the hips through with serious speed and power with the box squat is the exact same thing that you do with the sheaf. I feel like when my sheaf is on, I can feel the weight of the bag through my hips as I swing the bag back and forth. If I feel it anywere else my sheaf sucks. I can tell that its going to be big before I even flick it off my fork when I feel it in my hips. I can tell by Erics sheaf world record video that he does the same thing with the shifting of the bag in unison with the hips. I hope this all makes some sort of sense. its hard to explane exactly what you feel through a toss. when my sheaf was at its best I was doing a west side split for my box squat. heavy day and speed day.

[Bert Sorin]

OK, WOW! Saturday was insane. We had tons of people come to the strength party, lots of big lifts, PR's, fellowship, food, learning... it was unreal. Thanks to everyone who made it, for those who did not, I feel sorry for you...I suggest not to miss it next year!

Saturday-
6am wake up
7:30 - picking up last bit of food and ice

8am at gym, setting up

9am people start getting here

9:30 - Oly lifting (Palmetto Weightlifter Club, Stephen Powell, Mike Srock) Coach Srick did an awesome job with band drills in the snatch, Stephen was on with his cues, and lots of visitors got some high end coaching

9:30 Sports Performance training - Josh Ortegon - workin out Allison Brennan (3rd at the Oly Trials in Diving, now going to team selection process...good luck Allison!

10:30 - Strong man training - Tex Henderson, Brad Dunn, Mike walking the Base Station Yoke up to about 750-800, uphill 50' and back, Then they worked some big stones. Brad tackled the 202lb. Circus DB, he cleaned it two handed, and attempted to one arm push press it about 10 times. Then he actually made it. Twice,wow, talk about staying in the fight! Great job Brad.

11:00 CrossFit Workout "Barbara":
20 pull ups
30 push ups
40 sit ups
50 squats x3 rounds thru , I minute break
They did this on the BaseFit rack, which worked perfectly. These guys really got on it, King Leonitis himself expelled his breakfast in the parking lot, but came back for more glory (read later). Andy Hendall from CrossFit Charlotte was representing like a mad man, I think he trained for 8 hours straight. Bill and Kevin from Rouge showed their stuff also, by doing the sit ups on the asphalt, bare backed in 100 degree heat. No pain, no...uh.. burns?

12:00 Josh Henkin and his assistant, Megan from AZ, showed us some great drills and usage for the Sand bags. These things are great, you can fill them with sand, pea gravel, or Lion Chow. Josh then balled out with some monster KB cleans. Thanks for making it man!

1:00 - Deadlift-athon
Bar started at 135 and just kept going up as people jumped in and out with various forms, techniques and methods of lifting the bar. Dad 1 arm deadlifted 430 with one hand, not bad for 58 years old! Awesome job. Josh Ortegon hit a recent best at 458lb., which in true weightroom betting style Goergen had to do for 12 reps. G gutted, and I mean gutted, them all out, much to the approval of the cheering crowd (see video). Great going G. Must have been all of the deadlifting we have been doing :rolleyes:
In my opinion, the lift of the day was King Leonitis's triple bodyweight DL, completely raw, I mean, he had shorts on, that is it. No shoes, belt, wraps, straps, shirt. 173 (weighed immediately before the lift) and hit 135x3, 225x3, 308x2, 352x2, 396x1, 430x1, 458x1, 500x1 (which was his PR) 520x1!!!!!!! UNREAL (see video) He did most of the reps with a Spartan Helmet on, I mean, why wouldn't he?

2:00 - Grip - Dad, Tex and House put on a show, lifting blobs, anvils, INCH Bells, tops of Hex DB's, many at the same time. Tex lifted 2 anvils, dad cleaned the 50lb. db by the head, House made the Blobs look easy. A fella, Bob fromt he gripboard (lives in ATL) came with the purpose to lift the original Blob (Dad's 52.5lb.) 2 hours of solid attempts he got to full deadlift wiht the BLOB!!! AWESOME WORK!!!! He also go one handed air time with the Circus Bell. :eek: Bob is very unassuming looking, and you would never know he possesses such strength. Look for more things from him.

3:00 - Self Defense - Michael Burkett - he showed us how to defuse and break down attackers. Many of us that demo'ed for this paid the price. He is dangerous! But showed us some awesome stuff.

4:00 Eating and Drinking - The Breeze cooked up about 60lb. of steaks and another 40lb. of corn. House had the kegs. recipe for fun.

After many Yuengling Beers, we decided it was time for the keg toss.

I defended my name and rank by besting Davin in the 10k keg toss for distance. I went 72' to his 65'. Man, that was fun.
Then we went for ht, and I cleared 19' with the 10k pony keg, and with the full size 33lb. keg. No one was killed, so wen went back to the cook out, I am sure narrowly escaping disaster. :cool:

More Gymnastic strange strength challenges, and eating (and drinking).

10:00pm - clean up, then out on the town. Life is hard for when you are in the Iron Game, but I would have it no other way. Thanks to everyone. I am tired now. (I slept till 1 pm the next day). :rolleyes:

Till next year.....364 days away!!!!

[Bert Sorin]

Monday-

Competing saturday in Cali, so I had to change the schedule some.

Did not sleep much last night, still wired and stressed, so this was going to be a nessessary crap shoot.

Warm up - pre workout
Rev hyper, D Flex

Overhead heave 15.5lb. 52', 56', 56'
Stand throw - 45', 46'
SA Throw - 49+, 50', 51', 52', 50', 49, 50'. hand starting to hurt, and my nervouse system is shot, so why push it?
28 wfd - line drills x3
went back to old glove, ahh, Daddy likey.
5-6 throws 74-75'

Lifting:
Cheat Curls - 5x3 166lb.
Front Squat 135x3, 225x2, 315lb. 5x3
Neck attack (doubled Blue band)
Stretch

PWO - protein, dinner

Notes:

I am so proud of my thrower friends. Reese Hoffa, Adam Nelson, Suzy Powell, and Aretha Thurmond all made the Oly Team in the shot and discus. All are friend and Sorinex Equipment users. :D

Original Flaming hammer co-inventor, Luke "Dark Horse" MacKay made the finals int he men's hammer at the trials as well. Keep up with his, as he throws July 3rd in the finals. He is also a HG pro. Good luck to him!!!!

[Matt Brouse]

Bert, thanks for the updates on the qualifiers...I never follow it well these days.

So that 20, 30, 40, 50 is done in it's entirety 3 times through or just the 50 squats? I'm guessing the whole thing. I should try it...or half of it.

[Bert Sorin]

Hey Guys,
Sorry I have not posted in a while, I have been super busy with work and travelling. I had a sweet journal entry written up a week ago, but due to a computer flicker, I lost it all, and was too mad to re-type.

I will now try to give a recap (from memory, in many cases in no specific order).

Week before Monterey games, and CrossFit games:

July 2nd
Throws went bad - as in real bad, like 30' 56wfd :mad: . 22lb. Hammer 95' a bunch of times :( . All other events were garbage too. Too much on my plate.

July 3rd-
travelled to Cali, set up BaseFit Stations at CorssFit Games :D was up for like 22 hours :(

July 4th-
Hung out at CorssFit Games, got sunburned, took nap

July 5th-
Attempted to put together a good Highland Game at Monterey. It was not bad, especially considering my recent practices. Results:
HG Games:

It was an awesome game with a sweet field. Too bad I did not capitolize on the opportunity.

From what I remember:

Braemer stone 23lb.-

Ryan 39' high

Bert 39'6"

Mike 37ish

Open stone-

Ryan 52'+

Mike 50+

Bert 49'6"

56wfd

Mike 39 high

Ryan 39'

Bert 37'8"

28wfd

Ryan 81'

Bert 80'8"

Mike 78ish

16 hammer:

Ryan 135

Mike 129'11

Bert 129'9.5"

22 hammer:

Mike 113' nice job

Ryan 110'

Bert 104'11"

WOB Knock off bar

Ryan 16'

Mike 15'

Bert 15'

Sheaf 20lb.

Ryan 30'

Mike 28'

Josh Grace 26'

Caber 18' 139lb.

Ryan and Mike Turned it, no one else.

Final

Ryan - he is good

Mike - had a great day

Bert - did not have a great day

Carlos, Thanks for having us!!!!!!!

Then went back to the CrossFit Games to cheer on the warriors. great job guys.

July 6th-
Back to the CF Games. Some sick stuff goign on here. Congrats to Caity for taking the women's division. Later we ate and sang Steely Dan karioke until1:30am

July 7th-
Woke at 3:30am (yeah that's right 2 hours sleep), drove to San Jose, then flew home. Got home and went to sleep for like 13 hours.

July 8th-
Back to work. Trained, and actually felt better.
56wfd - 37'
28 wfd - 75'
Lifting -
Squats at 415 for some sets of 2
Chin Ups

July 9th-
off

July 10th-
Throw-
Hammer some at 100-102' much better (practice pr is 105')
Sheaf - felt great, lots at 26-28'
Lifting -
Jump Shrugs 200lb. 4x3
Db Bench 3x8 with 80's

July 11th-
Work, travel to Grandfather Mt for games

July 12th-
Grandfather Mt Highland games
www.gmhg.com
http://www.nasgaweb.com/dbase/results2.asp

I threw pretty well, got 3rd over all behind Eric Frasure and Kerry Overfelt. I beat my arch enemy Mike P by one point. Actually I though he had beaten me, but then the officials reversed it. We had a good laugh over it. It was a ball competing with them.

It was also an extra special game for me, for it was the first HG my dad has ever been to. He actually wore a kilt and looked like a bad ass. he had lots of the ams and master scared he was going to dust off the shoes and get back out on the field.

July 13th-
We went on a zip line tour which was awesome. The last ride was 2,000' long and over 150' high. We reached speeds of 60mph. it was a blast. Jeff was being a little girl about it, but manned up and went. He was so big he sagged the wire and hit his foot on a tree. I was amused.

And now it is as Jeff would say, "now-now" (from Space Balls the movie) and I am back at work. The plan is to get much better at the games, which will mean I need to won a caber, and actually run my sheaf standards up to 30' so I can start aiming at them. Mark my words, the caber and the sheaf will no longer be my achilles heel. Gotta be the total package if you wanna be the numero uno.

back to lifting heavy for a few weeks to get that gorilla strong again, then use it at Pleasanton at the Hammer World Championships.

If you are still reading this, wow, I commend you. Go back to work. ;)

[Bert Sorin]

OK, just did a regeneration workout, to get the stagnation out of the legs (form the trip home and 10 hours at a desk) and ready for tuesday.

x2 times thru:

Reverse hyper 190lb. x10-12
chins with band assist x10-12
Squats down to 24" box x30
javelin pipe warm up (to stretch the shoulders and torso) x3 each way
Shrugs with 20lb. db x20

Good night,
B

[Ketch]

Hey Bert, hope your recovering after all that travelin'... nice job at Grandfather Mountain. I heard that place is amazing venue.

question for ya on the ARC training...When you look back at your in-season lifting, did/do you find that you had more "A" Days than B, C, or D?

For me, all but 1 day has been "A". That could be as simple as becoming better conditioned , since comign off an injury, or could it be that I could amp up the training a bit more, or something else...

Just curious what you saw in you training.

Thanks!

[Rory]

Hey Bert,

Nice work at the games. Way to pull through and compete at a high level despite poor circumstance.

I would have loved to have been at the Crossfit games. The atmosphere must have been amazing. The winner was a big, strong dude too, not like last year. I was happy to see a strong guy represent.

[Bert Sorin]

Ketch - Thanks man. I found that that I had lots of A days, some B. few c. That could be that I was hitting it just right and recovering well (which is the object right?) The plan of training is to recover as much as possible before the next workout, so you can have maximal results / quality, or at least in my opinion. If you want more variation, change the percentage breakdown to:
97-100% A
92-96% B
88-91% C

Or, increase volume a little bit. Basically it will make it a little harder to recover, and you will get more variation. Goergen had to do the former, and it seemed to work well for him. I have a little more fragile nervous system. The idea is to find what works for you, and what types of workouts YOU need. train your weaknesses.

Rory- Thank you. Yes, it was nice to see a beast win the CrossFit games. They had a 315lb. NFL player there competing too, he was a stud. You should do the game next year, you would kick ass.

OK - now for my training.
Brief Rant - Mike P and I decided that we are tired of being the "almost guys" in the pros. Eric, KO, Vierra, Larry, Sean are all on fire right now, and I applaud them. I have had a good rookie season so far, adhering to my goal of being top 3 in every contest. BUT...I am capable of much more. In many cases, a few feet (in some cases inches) seperate me from the "DUDES" of the sport. Right now I am ranked 9th, but if I make some small changes in my training, I think I can break into that top 5 with in a year. No disrespect at all to the "DUDES", they have put the work in, and they have the experience, and they compete well. I just demand more of myself.

Seeing that I have 5 weeks or so before my next contest, I am going to load the weight and drills in the training. I may never be Eric Frasure strong (365x5 cheat curl :eek: ) but I can get stronger than I am now.

Tuesday 7-15-08-
pre workout- 4 Body Quick, Muscle Drive
Dy Flex
Rev Hyper

WOB Spinning Practice (yep, thats right, I gotta learn to spin, KO made a good point, if you are stud and throw 17' standing in the WOB, you are a stud, but you are still #7 in the nation, cause all the ballers are spinnin. hmmm) I will still keep a nasty stand throw, as it is still needed in major championships.

Sidewinder stand throw (to learn the whole action)- lots of throws at 10-14'. Eventually cleared 13' lots of times, and 14' once.
Full Spin - cleared 14' a ton of times, but hit the bar at 15' x8 times. my thumb was about to explode so I called it a day

Lifting-
Squat with buffalo bar 145x3, 235x3, 325x3, 415x2, 465x1, 505x1
Then I sais to Jeff, "Lets do a down set at 325 for maybe 4 or 5". Jeff hits 10 (basically to peeve me off). So I did 325x20reps. :) which I was happy about how easy it was. Jeff got actually mad at me, because he had to then do 20 reps. ha ha. I was smart enough to knw when enough was enough.

Chins- some

Let the hurting begin....

[Bert Sorin]

Wed-
Massage

Thorsday-
Sheaf throwing - figure I need to get better at this, so we moved up the standards to 27' and started shooting. By leaving my arm long and swinging like a golf club with a jump, I was able to go over 26' bar MANY times, easily. I am vowing not to suck at this anymore.

Quick workout-
5-6 times through-

Close Grip bench x3 225lb (for speed)
Neck Attack
Jump Shrug on Shrugger (3-5 reps ) 200lb.

[Bert Sorin]

Friday -
Shake out
Rev hyper etc.

Sat - worked at hunting property all day in the sun

Sunday -
Lifting-
Warm up 1/2 mile walk on treadmill

Hammer-obics with 2x30lb. KB on end of 45lb. bar.
Front Squat Style- 4x6-8
Split Jerk Style - 2x6-8 each leg
Hang Pull style - 3x6-8
some were done w/ eyes closed. This is a great warmup and develops feel for the swinging impliments and wt change.

Zercher Squat (thighs parallel to floor) started from bottom position, spotters straps were in hole 14 on Base Camp Rack-
Used 2" Thick bar -
165x3
255x2
275x2
295x2
295x2
315x2

Over / under grip lock out and shrug on thick bar 4x6 365lb.

Hammer wind drill 35lb. KB on 4' strap 3x6 each way

Reverse Hyper 1 Arm Row 230lb. 3 sets of 6-8

Swim in the pm a few hours later for shake out.

[Ketch]

Thanks for your great insight Bert. I agree that the purpose is to recover as much as possible for the next session, whether it's lifting or throwing. Plus, we lift to throw further, so in essence if one is staying healthy and throws are increasing or becoming more consistent that's what really matters.

Good luck on your quest for "dude" status. I'm sure you will get to where you want to be soon enough.

[Bert Sorin]

Monday-
2-3 times through (for recovery)
Rev hyper
Band Stretch
Plank Pull ups
air squats to box x30
the Stick: hams, glutes, quads, tris and bis.

[Bert Sorin]

Tuesday:

The tide is coming back in.

forearm / hand massage at noon. My wrist etc has been really beat up from throwing the stone, but now if hurting from the sheaf. I guess I twist my right arm internally, and it is putting a lot of stress on the BR and fascia between the radius and ulna. Hurts like hell. Felt better after massage.

One of the most fun training days in a while. Jeff was stressed and in a bad mood, which is usually my job. :o So we went out to throw, the madder he got, the madder I got, and after a while the tension was very high. We just started throwing the heavy weight, not looking at each other, and going 100% on every throw. Neither one of us would back off, rest, sit down or talk for about 30 minutes straight. It was like being in a fight without the contact or punching. Our throws were the strikes. It was awesome!!!!!!!!:D

About half way through the session, Jeff picked up a part of an old caber and swung it like an axe, smashing the already damaged computer screen to bits. I briefly looked back to make sure he was not about to brain me with it, and I went back in to my throw. I had one of the best throwing days in months. There was a heightened sense of life. I was so mad I felt like I could have walked though wall. Neither one of us was going to stop until we were about to pass out or injured. That is just how that was going to go down. We rapid fired 56wfd and 28wfd until we both collapsed. When the dust settled, I realized I had thrown 8 throws over 40' with the 56lb. and 7 of 9 over 80' with the 28lb. Probably my best training day with the weights ever. In that series I had a 41'+ and 82', 82'3, 82'8", and 83' (practice PR). :D

After that we lifted, and hit some pretty heavy deads and inclines. If I can go in to a comp with the mentality that I had in training yesterday, I have no idea how far I can throw. Pretty exciting.

Overhead heave with 15.5 stone - x4 57'
56lb wfd-
stand throws to work on high point and low point (finishing high) x5 25-26'
Full throws (in battle): 35',36', 37', 39', 40'6", 40'3", 40'5", 40', 41'2", 40'7", 40', 40'2", 39'

28 wfd -
80' (first time ever over 80' on first training throw in practice), 83', 80', 81', 82'3", 77', 79', 80', 80', 82'8" :D :D

At this point we were really tired, but in a much better mood. Then we lifted.

Lifting:
Close Grip Pulls and Snatched 2+1 132lb.x3
Deadlift:
132x3, 242x3, 308x3, 352x1, 402x1, 452x1, 502x1 pretty sweet. I missed 510 a few weeks ago.

Incline Bench with EZ Curl bar - 115x3, 215x3, 265x2, 265x3, 305x1

Capes Press (Alternating Db Standing press) 50lb. DB 3x5 each arm

YTM

Protein shake. Slept well. Very excited about the training.

[Bert Sorin]

thursday July 24th:

Pre workout - h2o minerals, vit b, power drive
Warm up :
Rev Hyper
Dy Flex
15.5 stone heave x 4-5

Stand throw 15.5 - 43'-45' x3
Full Spin - 43-45' x5
South African - 49-51' x8 pretty cool

Hammer 22lb. -
series (best ever in practice) - 97', 100', 102', 105', 102', 108', 102', 100', 97'
(105' was previous training PR)

Lifting-
Back tightened up a little on the lower right side during the stone (trying to wrap really hard), so the lifting was more of a C Day.

Caber Pulls on Cable Column (a la Craig Smith) with Rolling Thunder Handle 5x5 up to 260lb. (130lb actual wt.)
Single Leg Deadlift on Hurricane 4x4 each leg 230lb.
Plank Pull ups on thick bar 4x5 fast
Rear neck attack with green band

Good day.

[Bert Sorin]

Friday-
Rev Hyper
Air Squats 2x30
Stretching with PVC pipe

Sunday-

Warm up-
PVC Pipe Jav Stretch
Rev hyper
D Flex
Overhead Heave 15.5 x4 55'

Sheaf (20lb.) feeling much better!!!!!
20' clear
24' clear x5
Went to spin (first time ever), pretty fun, just remember to start that first pitch slow, and jump under it. I can see how this could be a great way to throw high, just maybe not very consistant, then again, I only threw it this was 8 times. I need to watch Ryan and Eric more. Tehy are great at this.cleared 24' lots of times.
Went back to stand throws-
27' cleared 5 out of 10 times, some were 29-30' Sweet. Practice PR f'sho!

Lifting:
Triplex Pulls x3
Phase 1:
135, 155, 185lb.
Phase 2:
205, 235, 235, 235, 235, 235, 235lb. these just felt good, so I stayed with them.

Bench press with EZ Curl bar 145+45lb. Chains (for speed) 6x3

Standing Press on Hurricane 3x3 135

Speed Triceps on tendo Ab Machine 3x4

Landmine Twists 25lb. 5x4 each side (Start movement with feet and hip, not bar)

Russian Twist with bar (to stretch) 2x4 each side (making sure torso "drags" the bar through the ROM, not the upper body)

Cutting cabers monday! :D

[Ketch]

looks liek you are putting together some solid practices lately.
Big things to come out in Pleasanton!

[Bert Sorin]

tuesday July 29th:

Pre workout - usual

Warm up:
Rev Hyper
Stick Massage
D Flex
21.6lb. Stone overhead heave x4 42, 44, 46, 47'6"

Braemer Stone 21.6lb. - x8-10 37-39'4" all

WOB Spinning
Side winder style - x8-10 up to 14'
Full Spin - x15-20 (at least) cleared 15' 5 times (new spinning PR) close many others.

need to get a higher angle of release. I took a throw at the bar with the 2 spins wfd style, my wt only went about 12-13' high. Thsi tells me that I am basically throwing over 40' wfd with a max ht of 14'. that means that the angle of release is much flatter than I had thought before, and speed of release is what my current throw relies on. If I get those throws up in the air a little, I think 45'+ should not be a problem. hhmmmmm.

really tired, but decided to hit some stand throws.

15' x5 tries, made 2.

Lifting:
Although abs and tors were shot I still worked up to some heavy 1/4 Front Squats (off the straps) AKA "Front Grunts". Good for heavy work and leverage.
135x3, 225x3, 315x3, 405x2, 455x2, 455x1
Straps were set at holes 24 and 25, which put the bar starting point at 2" above my belly button when standing up straight. This put my knee angle at almost 90 degrees to my lower leg.

Close Grip Pull Downs 190lb 4x8

OHG, I am wrecked.

[Roger Crazy Wolf]

Bert,

First, the angle will come with more practice in the spinning WOB. Second, the one thing that helped me more than any other was my palm position on my backswing. When I went on my backswing and subsequent front swing I made sure my palm was facing away from my body, like in a biceps curl position. This put my mind in the mode of ‘lifting the weight up’ when I went through my initial swing and gave me a more up and down motion. There’s still going to be some decent distance on your toss, but not 30 or 40 feet. When I practice, I can usually get the HWFD out around 32’ and my WOB distance is less than half of that. Hope this helps.

[Bert Sorin]

Thanks Roger.

Wed - nothing.

Oh yeah, I bought some climbing gaffs (those crazy things that hook on you boots that make it where you can climb a tree like a cat, loggers use them, along with cable guys hanging on telephone poles.) I will say that these men are much more manly than me. I got 2 feet up a big pine tree and I thought my lower legs were going to snap. Maybe because I am 255lb. maybe because I am not that tuff. These guys are my new heroes. That was my workout yesterday, then I bagged the hole idea, went inside and made dinner. Lots of couch time.

[Bert Sorin]

thursday July 31st:

Going to rain, gotta start fast

PWO- usual

Warm up-
squats with bar x10
Dy Flex (some)

Stand throws with 28 wfd x3

Full throws x15 74-76' easy, working on orbit and turnign the right foot thru the whole throw

started raining buckets

Lifting:

Super set:

A1 Clean Grip Hi Pull x3 135, 185, 185, 225, 225, 225
A2 Push Press x3 135, 135, 185, 185, 225, 225, 245x1, 225x3

B1 Deadlift into shrug and toes - 3153x2
B2 DB Bench press 80lb. 3x8

Shrugs 200lb x10

Done.

Conversation-
When throwing and lfting at a reletively high level of either or more importantly both, you really have to watch out for walking to close to the "cliff". It is very easy to get injured in this sport, and most folks who do not reach their potential is due to not listening to THEIR body, and they overtrain.

Basic rules I have found:
1. When you are strong / throwing far that is the closest you will be to getting hurt, you are red-lining it, watch out of the next throw could be not so comfortable. Run up to the "cliff", take a look, then back off and re-build.

2. You will not hurt your self when you are weak. This is relative to your potential and standards. When you feel like you can walk through walls, that is when you need to pull yourself back to reality if you wanna stay in this game long term.

3. Throwing and lifting takes a lot more out of you than lifting alone does. Believe it.

4. You WILL have a tweak, hurt or injury at sometime. No one can gauge it perfectly, but that is the whole fun of the training game. Realize it will happen to a degree, plan for how you will reduce the loss and recover.

That is all for now.

[Matt Brouse]

Interesting analogy.

[Bert Sorin]

This past weekend was ultra relaxed, which I needed. Ate and slept a lot and went White water rafting with my Mom. Got a little sunburned.

Monday 8-4-08
Felt pretty good.

Warm up-
rev Hyper 230lb. x10
Snatch Balance
Overhead squats 2x10
Random barbell movements

Short Dy Flex

Overhead heave 14lb.
52, 55, 57, 56' easy, left achilles is a little sore. Take it easy.

14lb. Stone Stand throws - 45', 46', 48', 49', 49'
SA throws - 7-8 throws 51-54' one at 55'3" new practice PR , make sure you keep the right turning and shirt the weight to the left, be patient

22 hammer - winds and drills x4
16 hammer - good day. 121, 125, 127, 131 (new practice PR), 128, 124' one slipped out of my hand, which was SMOKIN', it would have been 135' I know it. When it slipped out to my left side, it felt like I got hit by a bat on the left side. Quite painful.

Lifting:
Super sets
Vertimax - red bands on 4 level 1/4 quick jumps 3x4, Split jumps x3 each, jumps with no bands x5
Cheat Curl - 125x4, 190x3, 234x3, 253x1, 273x1 (new pr)

Super Set:
Squats 140x5, 230x5, 230x5
Rev Curl with DB and shrug 3x10

back is banged up from the jumps, in need to watch these. Being heavier makes a difference on the landing. hmmmmm

PWO - Celebrex

[Bert Sorin]

Wed Aug 6th

Although the knees aand low back were still a bit sore, the day went rather well.

Used the Muscletrac all day on the IT band and quads, knees started feeling better.

PWO - usual suppliments and pb&honey sammich

Warm up-
Snatch balance, squats etc with bar (trying to limit amount of time outside in 100 degree heat)

Overhead heave with 21.6lb. stone 40, 45, 47, 47'6, 47'6" pretty good I thought. Man, 50' would be nice.

Braemer stone 21.6lb. 36', 37', 38', 39'6", 40'3 :D (finally a 40 footer with that stone!!!!!!) followed it with 41'. :D :D then hand started to turn purple and sting real bad.

Sheaf 20lb. working on polishing technique in attempts to become a sheaf bad a$$. 20', 22', 24', 24', 26', 26' no misses. :) Then went to 27' (highest my standards will go, and oddly the mark that would have gotten me into Celtic, made 15 out of 18 attempts. :D Some were real high. Ones that missed either touched the bar, or wide each side. Good day. now I need to adjust the standards higher and scare Eric Frasure...yeah right.:rolleyes:

Lifting:
Hungarian Core Blaster x6-8 reps 50lb., 75lb., 100lb. , 100lb.

Super Set:
A1 - Incline DB Stop and Stab Press (short pause and blast the rep out of the bottom) 4x5 with 80's
A2 - Deadlift Lock outs (working on leverage) off of straps in Base Camp rack (holes at 11 and 13) Used Six Shooter Bar, Double overheand grip unitl 405 , then straps. 135, 225, 315, 405, 495, 585, 605x1 That was pretty fun, most wt. I have felt in years.

Tricep pushdowns on Tendo Ab Machine level 8 3x6

Sheaf / hammer release drill with 30lb. db (opposite way to balance out from all of the throwing.)

Notes-
I am VERY happy with how training is going, but seeing that I have either PR'ed in throwing or lifting in the last 4-5 workout in a row, time to back away from the cliff. Friday will be a drill day, next week might be lighter volume etc. no need to push my luck, things are going well, if I were to go to P town right now, I feel I would be ready to drop some pr's. Save some in the tank.

PWO - whatever I can find edible in my office.

[Bert Sorin]

Thorsday aug 7th - off

Friday Aug 8th - cleaned up cabers and attempted to throw them. We have one that is 22' and weighs 130-150. :eek: it is still green, so it feels like you are walking with an upside down fishing rod of Paul Bunyon. It wiggles and slams into your collar bone, it is awesome. I cannot flip it yet, but soon will. That was VERY tiring, my heart almost exploded.

Saturday-
built deer stands in the woods and sighted in rifles. fun work.

Sunday - woke up at 5am, drove 3.5 hours to Atlanta to put in weightroom for Alatoona High School. Got home at 10:30pm, long day moving heavy stuff. That will be counted as GPP day.

https://store.sorinex.com/Articles.asp?ID=166

Monday August 11- rest. Bought iPhone, this is the coolest thing I have ever owned.

[Bert Sorin]

Tuesday- Aug 12

Pre workout - 2 red, 1 clear, Power Drive

Warm up-
Rev hyper
deadlift, squat, push press, thruster etc with 135 for a few minutes.

Raining, so we threw the 22lb. D-Ball Braemer style inside.
took 15+ throws, with many of them over 40'. Had two over 41', and 1-2 at 42-43'. :D The longer feeling throws went furthest. Post up on the left leg and get the ball up in the air. Keep the shot behind the hip.
Then threw the 22lb. open style (SA). was amazed that I could stay balanced with the bigger stone in the spin. 42', 43', 44+. I will be using this technique at Charleston and Stone Mt. The heavier stone helps me keep it back, and makes the throw feel easier than the 16.

Lifting:
Clean Grip Snatch (one from floor, 2 form hang) 135lb. 3x3
Clean Grip Hi Pull to HP Indicator #18 (1 floor, 2 hang) 225lb. 3x3
Snatch Grip Shrug Pull (focus on the traps , glutes and toes) (1 floor, 2 hang) 315lb 3x3

Bench Press on E-Z Curl Bar with double mini bands 6x3 125, 125, 145, 145, 175, 175 (for speed)

YTM 1 set of 10

PWO - Muscle Milk

[Bert Sorin]

Wed- rest

Thursday- Aug 14th
Warm up - dy flex
ovehead heave 15.5lb - 52, 55, 56, 58'

56wfd -
standing throws x3 18'ish
full throws - 12 throws 36',38', 38', then a bunch of 40-41' throws. feet not working hard enough, neither were legs. get the orbit up!

28 wfd - 79', then about 7 81' in a row. Not bad, just could not find the big one.

Hammer 22lb. - 90', 102', 100', 100', 97' ok really tired now

Lifting- this was tough, really tired

Front Squat 135x3, 225x3, 275 3x3
Parallel Grip Chin Up 10,10, 8, 6
Rev Curl 2x10 40lb. DB

PWO - muscle milk

Good day. I need to make the wfd go higher.



Friday- Aug 15 (deer season opens):D

[Bert Sorin]

Sat - rest

Sunday - work around the house, then train at 3pm

Warm up -
Super set-
Rev Hyper
Neck Attack
Band twists

Overhead heave with 44lb. pud, about 27' x5

Caber day! we tried the 19' stick that was still green and about 120-130lb. Much more managable than the bastard of a stick from last week. We picked it much better, walked much better, and got some decent pull.s I keep trying to carry it high, and pop it off the belly / hips. I just cannot get the feel of how that works. Kept getting 45-60 degrees, very frustrating. Went back to old style of dropping into overhead heave position, and hit a few 75-80 degrees. I will throw caber every week. Gotta get better at this. Thsi will be a good stick to learn on.

Sheaf - 20lb. lots of clears at 26.

WOB 56lb. - standing 14'3", 15, lots of attempts at 16', hit the bar a few times, need to get the timing back, lost it from so much spinning. Will get it back.

Lifting:

Jump Shrugs from knee height on Shrugger. 200, 300, 400, 470, 470 x3

Kettle bell swing and press bottoms up x2 each hand. 44, 60, 60, 70, 70 , 88, 88.

Push press on Hurricane 4x2 225

Tricep Push downs on Tendo Ab 2x6 level 7 for speed.

PWO - muscle milk and stretch

[Bert Sorin]

Tuesday Aug 19-

Hip flexor was a little sore, but G and I decided to blow off some steam by fighting each other for a warm up, bad idea. Throwing shape and wrestling shape are VERY far ends of the spectrum. We had some good moves for about 28 seconds, then the lungs started burning, and we had already pulled some muscles. Oh well.

Other warm-up-
Dynmaic Flex
Overhead heave with 17.5lb stone 50', took it easy

Stand throws 17.5lb 40-43' easy x4

SA throws - 37'-47' depending if I used my legs and got up over the left, which I was iffy about, so I kept piking :mad: . I ended on a 45'+ which I called prior, so that was good for the head. I think i can go 50' with this stone on a good day. I did not have my usual 5th gear, heck 4th gear was a bit of a stretch. :rolleyes: took about 15-20 throws. low motivation, just feeling positions.

Lifting-
Zercher Squats with fat bar 5x3 265lb.
1 Arm Cable Rows with Rolling Thunder Handle 4x6 each arm
Shrugger 100lb x20 (for recovery)

Wed- 8am massage, fixed hip flexor, and right ankle that I got a sweet stinger in walking across the living room that morning. I mean seriously, how do I get hurt walking? Burkett says its the fascia in my lower leg is so twisted up and damaged from twisting my feet wearing cleats. I can buy that, it sometimes feels like my shins are hot dogs when they are on the grill until the skin pops. I hope they don't pop. I need to hit them with more Stick.

Took nap after work, ate some steaks.

[Matt Brouse]

Your footwork and balance in the WFD looked pretty on-point in this week's wrap-up video.

Kudos.

[Bert Sorin]

thanks Matt, I have worked on getting lower in the second turn, which paid off big last weekend, but that is to be covered in the story. Thanks man!


OK let's catch up....

Wed Aug 20 - rest and massage

Thursday Aug 21st - Rest

Friday Aug 22- Eric Frasure cam in town, and did some lifting.

Eric's workout-
Shrugs off of straps sets of 6
135, 225, 315, 405, 495, 585, 675, 765 ....nice warm up. ;)

"Caber Curls" - which are a cheat curl / reverse grip high pull variation off of straps with Six Shooter bar. You will just have to see the video. sick strength

sets of 2 reps - 135, 225, 315, 405, 455, 500, 500, then did 1 or 2 reps at 585 above the belt. I have never seen someone move 500lb. so easy or quickly. Unreal. He should be able to throw a 200lb. caber. :confused:

Circus Db hoists (turning hand into a big fish hook) x4 each hand

INCH Db 172lb. curl attempts , got it off of the floor 5-6 times per arm

Bench Press with E-Z Curl Bar up to 305lb. for reps

Drills with KB - helped me out, thanks!

Standing 1 arm db press standing on same side leg, we later found that opposite leg was better for throwing. (opposition)


I mostly watched, did some drills with the kettlebells, some easy blood flow work, single arm DB press standing on one leg (60lb.) saturday was going to be a big day!

had 2 beers and lots of wings.

Saturday Aug 23- 10am

Matt V and Jeff cam to throw with us. We had a great time with them, they are good dudes and will be good throwers.
Warm up- rev hyper
4lb. Med Ball "Globe Trotters" - these were fun to do again!
Dy Flex
Overhead heave 15.5lb 55'ish

Open Stone 15.5 x5 throws 50-52'+ not bad, getting upover the left foot makes the difference between a hard 50' and an easy 52'.

56 wfd with strap - this went AWESOME! I had 6 throws over 41', including a few 42, 43 and a 44'4"! New strap PR. Usually I can replicate this in comp, we will see. really landed with legs more bent so I would stand up into the throw, and the wt. just flew...very cool. Pretty amped about that session!

28wfd - pretty shaky at this point a few at 75' and called it.

Left elbow andleft shin started hurting pretty bad at this point. , took a few light hammers, but the hurt like hell.
16 hammer - x6 120-124' not bad

Eat - Moe's Double meat homewrecker

back to gym to lift - yeah, like THAT was a good idea :(

Box squat - up top 405 for a few doubles, called it. I don't need to die. today.

Sunday - rest, swimming for recovery

Monday - rest

Tuesday Aug 26
shin feeling better, arm still hurting

Alex and Ashley came in town to visit and train, we showed them how to throw, they had a great time with us. Good folks. The run www.aapfitness.com in Tampa, Fl. Alex is super smart when it comes to training, so it is always nice to rap with them.

Warm up - recovery exercises all day on and off.
Dy Flex
15.5 OH heave- x4 56'
OS - 15.5 - Stand throw 48', 48' - sweet!:D
SA throw- 50-52' easy x6
22 hammer - x4 97-100'
Started raining pretty bad
WOB a few throws at 14'4" made a bunch of them

Lifting-
Back Attack 115 plus double green band 4x5
Some deadlifts and shrugs 275
Neck attack - green band
Rows with Utility straps connected to elbows (to take bicep out of the row - to let it rest) These were done on Functional Cable Column
Stretch

PWO - Muscle Milk, Dinner

Wed - massage, recovery work

[Matt V]

Thanks for the kind words Bert. You guys are excellent hosts. I really appreciate all the help. It was a lot of fun to watch you and Eric duke it out in the stone and heavy weight. :D

Kick ass at Pleasanton!

[Matt V]

Good work with the Braemar stone, Bert.

There's a great picture on Ironmind:
http://www.ironmind.com/ironcms/morenewsv6.php?id=2666#2666

[Bert Sorin]

OK, time to catch up again.

Thursday (29th I think):

meet warm up-
Rev hyper
D flex
Overhead heave (light and easy)
some throwing, i think I hit a few stones 52'ish
56wfd about 39'
28 wfd 77-80' easy

Lifting- can't remember - not much though due to left bicep hurting

Friday - up at 4am, travel to Cali
Carried caber with Eric in the parade through Pleasanton, pretty cool.
Went to David Webster's 80th birthday party - this was unreal, I was breaking bread with some of the legends of our sport. Sat beside Big Chief Jim McGoldrick, which was great, and got to chat with Vierra, Brown, Strossen, Webster, Brebner, and many others from the physical culture.

Sat am -
got up at 6am went for walk to gym for warm up:
Random super set:
db swings into press 4x5 20-30lb. db
Squats and front squats 4x2 225lb.
DB bench press 3x6 30lb.
quick stretch
total elapsed time - 7 minutes - warmed up, go to breakfast

Contrast shower - end on cool (if you end on hot or warm it causes the body to fall asleep)

Went to games grounds, beautiful sunny day, this is going to be fun....

Pre meet supps-
Body Quick 4, muscle drive in water bottle (fer sippin')

Braemer stone 26lb. - for some reason I knew I was going to win this even before we started, I just believed it, I saw no other option. This really was interesting, maybe it was the body quick talking, but not being a great shotputter, I found it interesting that my mindset was this way. Maybe my arm had not started hurting yet :) Adriane Blewitt gave me some coaching tips in my warm-ups, and I was ready to go.
Tips:
chin and chest up
squeeze the right butt cheek (which makes you push the hip forward and create stretch in the torso, thus keeping the ball behind the hip) - Thanks A Bomb.

Went 38'5" with the stone, pretty cool, considering Vierra told me that only a few other folks had thrown that stone that far, and they had pretty stellar shot put names (Oldfield, Vierra, Capes, Gudmonsson) Made me feel like a man. :D

16 hammer - this was the World Hammer Championships, so this was a big event. Opened up at 135'2", my second furthest throw ever. 2 more over 131, but could not hit the big one. took 4th behind Eric Frasure (140') larry Brock and Sean Betz (135' 11.5" tie)

56 wfd - no idea what happened here. tacky kept sticking the wt to my hand, had trouble releasing. went 38'10 or something. Warm up at 42-43', that would have faired much better. :(

56 wob - Mike P and I hit 14' ,and 15' with no misses on a knock off bar, and hit 16' on the way up. You know what that will get you at Pleasanton (US Invitational) when everyone else is spinning? Answer: Dead last.

Caber - hurt arm, this went bad. Ryan V won this, go figure, he has awesome technique. I got video :D

Day 2-

Same pre comp plan.

Open Stone was a similar situation to the Braemer. I had great warm-ups, one was approx 52-53' (with a 17.6lb stone) I decided to win that one, and it worked.
Series - 49, 50'11", 48 something. Mike P was seond at 49'.

22 hammer- 100' x3, really hurt the bicep, pretty sure this is when I got the partial tear. ouch

28lb wfd - during awarm ups my arm started stinging (left) from the block. this sucked. But since I though I tore it a little, mind as well finish the game and see what happens. weight was about 1" short, which changed timing, and took distance off of everyone's throws
series - 77'11, 77'11, 81'5"
Done - no challenge caber or WOB, not worth it.

Drank a lot of beer, iced the arm and hung out with the fellow competitors, had a great time.

Lots of rest, ice, and stim since then.

[Bert Sorin]

Week after Pleasanton:

took whole week off besides ice, stim, massage and rev hyper, bicep rehab with tubing.

Saturday August 6th-
just getting the kinks out:
Safety Bar squat 135lb. 3x12
Reverse Hyper 3x12
Bicep rehab

Sunday - put up last deer stands before the season.

Monday-
Multiple warm up and rehab during the day

Reverse hyper, d flex

Overhead stone throw 15.5lb. 40, 47, 50, 52' easy, trying out the bicep
Stand throws 46', 48', 49', 48' ... hmmmm pretty cool. tryign to remember the right butt cheek, good cue.
South African Throw - x10-12, all over 50', many over 51', 2 at 53'. Went REAL easy, I mean 60% effort

Lifting-
Neck Attack- 3-4x15 front and back double green band
Back Attack - double green and 45lb. 4x5
bicep rehab

Tuesday- off

Wed -
Warm up and rehab during day (Rev hyper, KB swing and shoulder retraction, stick)
DB swing into press 20-25lb. 3x4

Throwing-
WOB - side winder throw x6-8 till I cleared 13' worked on using legs to get under the wt.

Spin - (after getting dead last a P-town with 15' standing) - worked it until I was clearing 14' by a foot or so. What really makes the differenct is getting low on the legs and having the wt. almost touch the ground on the low point. Then again, that is my perception of it right now, it could change soon.

56wfd - this was rough, no legs. 30', 30', then got into a better position, and went 37-38' a few times. uuhhhgggg

Lifting-
Due to bicep, I squatted with Top Squat sets of 4-5 reps 135, 225, 315, 315, 315, 315lb.

http://store.sorinex.com/Top_Squat_Bar_Attachment_p/ts-1.htm

Bicep rehab etc.

Really tired, head hurts blah, blah, blah. Going home for sleep.

PWO- muscle milk

[Bert Sorin]

Friday-
August 12
rehab stuff during the day
Deer hunting till dark
Gator hunting until 7am. Lots of fun. We got a 8 footer, but missed out on a monster that turned out to be 1" under the state record 13'3" 825lb. Need a more quiet boat! Going again next weekend.

Saturday - rest
Sunday - Rest

Monday-
Rest - hunt deer (opening day bow season)

Tuesday-
try out the ole wing. Gotta see how Charleston is going to go this weekend

Rev Hyper
D Flex
Overhead heave with 21.6 stone 40', 42, 44', 46+ took it easy
Stand throws with 21.6 - 38, 39, 37'
South African with 21.6 - lots of 39, 3 over 40'6" not bad

Hammer throw 22lb. took it easy - 85, 85, 97, 96, 92, 93'

Sheaf 20lb. - x10 throws with 3 clearances at 27', one was about 29' Sweet

Tweaked left erector, it will get better

Lifting:
Squats with Buffalo bar-
4-5 x3 315lb.

Rehab super set:
Lat pull 4x10-12 60-110lb.
DB Press 4x10-12 40lb.

Shrug 100lb. 2x20
Stretch


Wed-
Massage and stretch (arm bruised up a little from yesterday's workout, looks like old blood, not new, good purple stuff)

[Bert Sorin]

Thursday Sept 18th

Quick warm up session

Overhead heave

56 wfd some with strap, then with hook grip timing is off, 37-39'.

28 wfd x5 75'ish

WOB 14' x2

Done, not feeling particularly good, but need to save arm ind energy, hopefully it will be there on Saturday for the Charleston games. This will be the 1 year Anniversary of my pro debut. Lets see what happens.

Saturday-

6am wake up
went on walk, quick time on stair stepper to get the legs pumping
Breakfast - bacon, eggs, french toast yogurt, fruit, coffee, OJ, Water

Dynamic Flex, Overhead heave with 20lb. stone

I will compare my marks at this year's game vs. last year

Open Stone 20lb. this year - 44'7", last year 41'4.5" = 7.9% increase
56 wfd - this year 38'9", last year 38'8.5" = same
28 wfd - this year 81'7" (I think), last year 76'4" = 6.9% increase
22 Hammer - this year 109'10", last year 105' (which was a PR) = 4.6% increase
Caber - 18' x130 - this year 55 degrees (passed on last throw due to left bicep), last year 75 degrees = oh well
Sheaf - 22.4lb. this year 28' no misses (PR), last year fouled out = much better :)
WOB - (knock off bar) this year 15' no misses and got it over 16', but handle barely tapped the bar, vibrating it off, last year 14' = 7.1% increase
Final Placings - this year - 1st, 3rd, 3rd, 3rd, 5th, 3rd, 3rd = 3rd overall (Larry was 1st, Eric 2nd)
Last year - 3rd, 3rd, 3rd, 2nd, 5th, 5th, 4th = 3rd overall (Larry was 1st, Eric 2nd)

Bottom line - I was happy about my game, and progress this year as a pro, the training paid off, and I was much more consistant, which is money in the pro ranks. Can't continue to give up points in the caber. Glad to have the sheaf buttoned up a little more.

Later that night, went gator hunting till 3am.

[Ketch]

Big congrats on all the improvements Bert. Very, very impressive brother.

I also wanted to say thank you. I took your advice to heart about getting my head straight for a comp and it really paid off for me at my last game.

Big thanks!

[Bert Sorin]

Thanks man! Awesome news about the PRs and the win, BJ, great job!

OK, back to the drawing board, have 4 weeks till stone, time for a week or two of hard(er) training, then back off for the last dance of the season, against some of the studs of the games (Betz, Brock, Smith, Chafin, Frasure etc.) better be ready....

Trying out the arm with a little more gusto today, rested it enough, and if it starts hurting again too much, i have time to let it heal before Stone Mt.

Warm up-
you guessed it - rev hyper and d flex
Overhead stone 17.4lb. x4 52'ish

Stand throw 17.4 x3 43-44'
South African - 45-47'11", can't quite get that magical 50' in training. I have gone 50'10" with a 17.6 in a game, but I want to throw MY stone 50' damnit. :mad: I really felt that I understood the shotput today (before we threw. I felt that I could throw 55-60' with the 16lb. stone at some point, and still believe I will. I understood it in the mind and what it should feel like, but today the body just did not respond. I do think the visualization of a big throw is important. I have already made that throw in my head 20 times, another 100 or so and I will hit it in real life. It does look pretty cool going about 57' in my mind's eye. But even when I see it, I want more. Does the last few sentences mean that I have officially lost my mind?

56wfd (which is starting to stand for "What a Fricking Disaster") - about 5 throws at 33-34'. Then I got mad and popped out 5 at 38'ish. I realized I need to start faster out of the back. If I pussy-foot around, I am not heavy nor strong enough to speed it up at the end.

Lifting:

Shrugger Unit Power Shrugs 8x3-5 up to 640lb.

Hurricane Seated Press 4x6 at 95 each arm

DB Bench press 3x8 with 80's

Low Cable WFD drill (from side) (a la Dave Brown) 4x5 each side

PWO - Muscle milk

[Bert Sorin]

Wed - Massage, rest

Thursday Sept 25th-

Warm up- Rev hyper, d flex, a few sets of squats with bar

Sheaf- 20lb. bag- about 15-20 throws. Some Very high (27-30'). I found that If I don't bend over and swing 3 times (like usual), and just start upright wit the bag high on the left side, let is swing down to the right, as I flex at the hips into a hang clean position, then drive the bag down and around (with LONG arms) the bag FLIES off of the fork. I think this is due to the bag not slipping around a lot ont he forks during the multiple swings and loosing tension with the fork / handle connection. I pretty much just simplified the movement, use less energy, and give it less chance to mess up. This made 27-29' really easy to accomplish. Wish I would have figured this out in May :mad: Really good day with this especially considering the tired back from the pulls. I think 30'+ is VERY doable at stone mt.

WOB- just messed around, about 6 throws alternating between right and left hand. They were 13-15'.

Lifting:
Overhead Squat - x3 95, 115, 135, 145,145lb.
Front Squat - 5x3 245lb.
Seated Low Row on Functional Cable Column 270lb. (but actually half weight) 3x10-12 for rehab
Neck Attack with Double Green Band 3x15 front and back
Shrugger 200lb x 20

PWO - Muscle Milk

[Bert Sorin]

Well, the last few weeks have been filled with just about everything but great training and throwing far. Since I can remember exact days etc, i will give a recap of the last few weeks (no major training marks, but I will give highlights): (Sept 25-October11)
1. killed 12'3" Alligator weighing 600lb. with a 52" neck. quite a fight with a hand line and bouys a la "Jaws". Cleaned said alligator for 7 straight hours.
2. Benched 305 for a triple and did some rows, bicep twinged.:mad:
3. Walked 2 miles carrying a pack and rifle, trailed a deer through 1/2 mile of briars, dragged deer with Dad 1/2 mile uphill. GPP work at its finest. :)
4. got little sleep
5. worked long hours
6. threw sheaf 28-30 feet about a million times.:)
7. Continued to suck at the caber
8. Deadlifts are very hard with a sore back.
9. Drove 9 hours to Mississippi
10. Put in an awesome weightroom in the rain (12 hours) www.nhb247.com
11. trained with the travelling Highliand Games weight prototype in MS
12. Put in the best High School Weightroom I have every seen, Buford High School in Atlanta, GA. (12 hours)
13. Ate very little, mostly fast food, lived on reds and clears, lost 6 lb.
14. Finally got more than 6 hours of sleep Oct 11.

Which brings us to today.

Oct 12th Sunday

Warm up-
rev Hyper, KB swings on BOSU, Overhead Squat
17.5 stone overhead heave - 47, 50, 51, 52, 53, 53' uuuhhgg
21.6lb. stone braemar throw- 35, 36, 37, 39+:)
SA Throw - lots of 39-40', then 5 over 42 with one at 43'. thats better:)

56WFD - a bunch of 37-38, too flat, getting feeling back.

56wob - 14', 15', went to 15'8" and hit the bar a few times, attempted 8 times until tired and pi$$ed off.

Lifting-
Snatch (one from floor, one from hang) 3x2 154lb.
Clean Hi Pull (1 floor, 2 hang) 3x3 242lb.
Deadlift pull and power shrug 3x2 352lb.

Hurricane Push Press 4x3 75 each arm
DB Bench Press 4x5 90's
Tricep Tendo 3x6 #6
YTM 2x4 60lb.

PWO - Muscle milk
Stretch

trying to get ready for Stone next weekend....

[Bert Sorin]

Tuesday October 14:

Warm up - Globe trotters (4lb. Med ball)
9lb. Med ball snaps x4
Dynamic Flex
Overhead heave 15.5lb. stone 55'

28lb wfd - x10 72-78' flat

22lb. hammer - x8-10 91-100'

Sheaf 20lb. - x8 25-28'

Lifting:
Parallel Grip Chins 5x5 (first chins since bicep injury)
Upright rows on Hurricane 90lb ish each 3x5 each
Squats with Buffalo bar x3 145, 235, 325, 375, 375, 375lb.
Stretch hammies with band
Stick work
PWO- dinner

[Bert Sorin]

Big Paul Ferency had to spend a little time with the Doctors for some heart tests. Just wanted to send out some love to the big man. Hope you feel better Gigantor!!!!

Bert

[Bert Sorin]

Thursday Oct 16th

Dy Flex
Overhead heave 21.6lb. stone
Standing throw 21.6 - 36, 39'
South African (Stone Mt. Stone is big, so I need to get used to throwing with a heavy, awkward stone. x6-8 throws 40-43'

56 wfd x6-8 36-39'
28wfd x4 72-77'

Lifting:
EZ Bar Bench with large pad (Ballistic) 4x3 215lb.
Random Pulls 200-275lb.
Tricep Tendo 3x5

Stretch

Oct 18th:
Stone Mt games
pre game - Body Quick 4, Dirty, red, clear
Dy Flex
Overhead heave 28lb. monster stone x1, some warm up throws

Open Stone -1st - 28lb. nasty (former field record by Petur Gudmonson 39'5")
series: 34'11", 35'10", 39'10.5" :D , extras - 36+, 37+, 38+
56 wfd - 4th - 40'11", not bad, first comp throw over 40' in a while
28wfd - 4th - 77'11", uuuhhgg, this was rough
16 hammer - 1st - 138'3" PR :D - cure could have used that throw in Pleasanton, really felt connected with the ball, and worked the hips and legs well.
Caber - ? - 17' 140lb. 55 degrees :(
Sheaf ? - 28' (tied my PR) almost made it over 30', hit on the way down
WOB - 15', hit 16' on way down

Overall Placings:
Larry Brock
Eric Frasure
Kerry Overfelt
Bert Sorin
Craig Smith
Chris Chafin
Chris St. Clair
Kearny Smith

Great game, had a lot of fun, and awesoem to end the season with a few prs. Now...back to the drawing board....

Have a good off season!

[Matt V]

Great job at Stone Mountain, Bert!

[Bert Sorin]

Thanks Matt! Good luck at Waxhaw!!!!!

[Roger Crazy Wolf]

28wfd - 4th - 77'11", uuuhhgg, this was rough

Was Ross your judge too?

You are so teaching me how to throw the stone ...

[Ketch]

Bert that is awesome. Great job on the PR's, especially with breaking a Gudmonson's record. Not too shabby for your first year:rolleyes:
Great work!

[Bert Sorin]

Took off two weeks to let the mind and body heal up after a year or two with no intentional breaks from training, and man, it felt good.
Killed a deer or two, a bobcat, lots of hours behind the desk, cleaned the house, helped a World Champion powerlifter train, visited some friends, ya know, other fun stuff instead of throwing and lifting.

But now.... I 'm back. I have not really layed out my details for the upcoming plan, but i am starting to get the blood flowing again, and build up my GPP.

Day 1-
Tuesday Nov 4th:

Warm up with 45lb. bar doing some oly lifting, squats, just moving around

KB swings 4x5 each with 4x3 press 40lb.
KB Bottoms up swing and press 40lb -88lb.
KB Around the back
KB two hand clean and basket catch into front squat
Neck attack 3x15 front and back
Shrugs 3x15 50lb db
Palms facing chin ups 3x8

Just enough to get a sweat going. Will come up with plan soon, still too early in the game to get mentally charged up yet.

[Bert Sorin]

Day 2 (Nov 6th) Thursday

Think I am getting a cold, oh well.

Super sets of the following: x3-5 sets

Shrugs x20
Standing Press with new Prototype Log bar x10
Lat pull Down x10
Ab Crunch on lat Pull Down x10
Back Attack x10

Went home, drank NiQuil and went to sleep.

[Bert Sorin]

Friday Nov 7th

Dragged big 8pt. buck out of the field to my truck! :D :D :D Then hacked up a lung.

[Bert Sorin]

Today I was doing a CrossFit-esque type of workout. It sucked.

5 times through (with 1-3 minutes rest between super set):
A. Squat 145 x8
B. KB Swing 25lb. x8 each arm
C. Bench press 135x8
D. Jump Rope x20
E. Snatch Grip Hi Pull from hang 135x8
F. Wide Grip Chin with band assist x8

After that I did another set of bench 135x20 and a bunch more jump ropes.
PWO- water and dinner

[Bert Sorin]

Friday Night workout-

Back to some of the CrossFit-esque training, but generally heavier, I mean, do I really need to be able to run to the top of Mt. St Helens or row the English Channel? Well, not next season anyway.

Here goes:

7 times through:

Squat with buffalo bar x4 reps 325lb.
Rolling Thunder Deadlift standing on blocks (two hands) 150lb x10
DB Curl into standing press 65's x5-6 reps

Felt good.

Saturday - shot a big doe and went to be at 9pm, awesome.

Ready to start training again!!!