Log
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Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=15785
Printed Date: 3/26/26 at 3:49pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: Log
Posted By: ernie
Subject: Log
Date Posted: 11/12/12 at 6:00pm
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Thought i would add mine over here... This is my second year in the games...and im really enjoying them...great community of people! Just ended the season, and im starting my training back up.. Starting last wk Last Monday-Clean grip high pulls to throat barx...135x5/225x5/275x5/315x5...Standing btn snatch grip strict presses...135x5/185x3x3...Gripper work Last Thursday-Zerchers from pins lower then parallel(gotta love when the bar is bent and rolls all over your forearms) up to 455...Muscle Cleans from pins at waist height...135x3/135x3/185x3/225x1/225x1/225x1...gripper work Last Saturday-Axle Push Presses with heavy chains...barx...bar/chainsx3 bar/chainsx3 135/chainsx1/ 185/chainsx1 225/chainsx1 250/chainsx1 270/chainsx 2 strange misses Explosive front squats with heavy chains with axle as well 4x2 fast paced.....up to 225/chains grippers Today Hang Muscle Snatches with snatch grip barx...135x2/185x2/205x1/225x1 Snatch grip high pulls to throat 225x3 275x3 315x3 grippers at beginning of training... Trying my best(Which is very hard)to not go insane right at the start of my new training after the games season)...Mentally its very challenging not to max out on every single thing, and to say ok leave something in the gym...
------------- Philippians 4:13 |
Replies:
Posted By: C. Smith
Date Posted: 11/12/12 at 6:09pm
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Posted By: KiltBill
Date Posted: 11/12/12 at 6:10pm
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Welcome! ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: Beau Fay
Date Posted: 11/14/12 at 12:56pm
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Glad you are logging, Big Ern! I'm sure we're going to see some big weights in here. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: ernie
Date Posted: 11/15/12 at 8:26pm
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Cambered Bar medium stance good mornings with chains...chains were 120lbs...for whats its worth i do my walk out good mornings very deep barx5/bar and chainsx5/145 and chainsx3/ 235 and chainsx3/ 325 and chainsx3/375 and chainsx2/415 and chainsx2/445 and chainsx1 narrow stance cambered bar olympic squats 3 sets of 5 reps everything felt pretty good...amazing how those olympic squats were "felt" with moderate weight after doing the good mornings...meaning i was surprised that they were not easier because of the lower weights. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 11/18/12 at 7:20pm
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Yesterday...back was tight a bit in the center...i know your thinking chains, chains, chains, but i like to throw training in with them... Paused Front Squats with heavy chains up to 300 plus chainsx1 Push presses up to 275 with the chains--x1 Grippers Back is really tweaked feeling in the center today...i think the good mornings tweaked it in the beginning, and now it is what it is. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 11/24/12 at 3:14pm
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Jacked up my back pretty bad...I do not understand how it never happens in a split second with me but all these injuries take a couple days and then im basically crippled. Needless to say i didnt lift all week, and my ocd about my training has been brutal...saying how in the heck am i 3 weeks into my training cycle and i get hurt like this? Are you that much of a sissy? Well i decided that enough is enough, and i went out to get something done...i havent eaten in a couple days because when im in pain i have no appetite. Still jacked up in the back but maybe doing a tiny bit of something will help things...Just wanted to get something accomplished. Snatch grip behind the neck strict press into an overhead squat 95x3 95x3 135x3 160x3 185x2 sets of singles 2 light sets of lat pulls 5 sets of singles on the grippers ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 11/27/12 at 6:22pm
Back still tight and jacked.  Hang high pulls to chest/throat with clean grip-i noticed i do not have much explosion because of my back issue, and because of being intimitdated i will mess it up more by trying to be explosive. barx....135x3/225x3/275x3/315x2/350x2/365x2 standing d.bell strict presses 4x5 grippers I do not know if i will ever get over my ocd with my training! It is very overwhelming! ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/01/12 at 12:38pm
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Today was my mothers birthday, I went to her grave and cried like a child. She passed back in May of this year...after this i went and did my training. Paused Front squats with chains...Did doubles, and then a miss with 275+chains...dont know what happened, but it basically buried when the single before was very easy. Push presses 135x3/225x2..i then added heavy chains and did 225 with chainsx1 225 with chainsx1 and 250 with chainsx1 safety squat bar good morning into a paused squat for 3 sets of 5 reps Grippers ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/04/12 at 6:34pm
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i think i have possibly found the culprit of my back deal...i thought it may be the good mornings, but i did push presses after front squats the other day and it inflamed by back up again, not as bad, but bad enough...it was better during the day today, but then got a little worse, and then of course was painful during lifting. Im not writing this to be a cry baby, but to note this in here. A friend said i was so durable and resilent, but it seems since i have hit 30 i have had some stupid injuries. Tonight- Snatch grip high pulls to throat/chest with bar resting on pins at thigh height...i think this makes it a little tougher, starting from a dead stop...135x3/135x3/225x3/275x1/315x1/365x1/365x1 close grip muscle snatches from the same height pin 135x3/185x2/205x1/225x1 snatch grip btn press 135x5/135x5/160x5 grippers ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/08/12 at 4:10pm
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grippers paused front squats for singles hang muscle cleans from high pins 3x3 very blah training session, felt strong on the grippers, went in to do a moderate day to try and let the back heal, its sad when your light/moderate weight feels heavy.  ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/10/12 at 7:39pm
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hang muscle snatches barx...135x2/185x2/205x1/225x1/250xgot it 3/4 and felt a tug in my back, thought it would be smart to stop.. clean grip hang high pulls to throat/chest-225x2/275x2/315x2/365x2 snatch grip behind the neck strict press 135x3/135x3/185x3/185x3 hammer curls into raise straight up in arm(dont know what to call them,but have seen magnus samuelson do them) 50sx5 reps 70sx 5 reps 80sx3 80sx3 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/13/12 at 7:46pm
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First power jerk session since highland game season ended...been hitting push presses with chains, decided to do some push/power jerks with the heavy chains....now these chains dont gradually come off the floor, they fly off floor all at one time pretty much. Good core tester. Worked singles up to 310 or 315 plus chains...funny i had 300/chains on the bar and did two shaky singles, got furious with myself and added weight on, and did it. Usually i have found that the chains + bar weight and straight weight are pretty equal in a max...so for example if my max is around 450 in the push press, i should be able to do 350 the 100lbs of chain. This is specific to the explosive overhead lifts, not necessarily strict press. I am assuming that is because the chains all come off the floor at once, and not gradually, but i could be wrong. Next I did 5 singles in the paused over head squat 135 and chainsx1/ 135 and chainsx1/ 160 and chainsx1/ 180 and chainsx1/ 190 and chainsx1 Finished off with some gripper work(a goal of mine has always been to be able to certify on the number 3) ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/18/12 at 8:13pm
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wife had surgery, thankfully everything went well...came home took a nap, took care of some stuff she needed then went to the local ymca... gripper work close grip hang muscle snatches barx...135x2 135x2 185x2 205x2 225x2 240x1 255x1 i think i could of doubled the last 2 sets...felt good. btn snatch grip strict presses=started doing these extra wide pretty much all the way out instead of pointer a little outside of ring...dont know the difference but i believe its harder 135x3 135x3 185x2 185x2 205x1 225x1 hammer curls 65's 70's and 75's all for 5's ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/24/12 at 5:20pm
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back in the saddle with a very fast one... Close grip strict press with heavy chains 2x5reps 3 doubles, 3 singles Snatch grip btn strict press with chains as well 2x5reps 2x1rep all i had time for... ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/26/12 at 8:27pm
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gripper work-i started with 2.5 and hit 5 reps in the right hand...now granted, it wasnt credit card set, and it was re set after rep, but im pretty sure the handles hit each time, was shocked because i had never done any rep work really with the 2.5...after that did some single attempts with the 3 close grip muscle snatch from the hangbarx10 135x2 185x2 225x2 250x1 260x1- wanted to double 250, but was not feeling it... snatch grip high pulls to throat/chest from hang 225x2 275x2 315x2 340x2...last set was not explosive at all, and i was very dissapointed with height of pull. 2 sets of 20 reps on a pulley row standing, just to get blood flowing. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 12/28/12 at 8:15pm
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i have decided it would be smart to throw in a high rep, keep the blood flowing, type day...im hoping this will keep me looser, and prevent any kind of dumb injury...lat pulls 3x10 incline flys 3x8 leg ext 2x20 standing calf raises 1x25 grippers cable curls 2x10 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/01/13 at 4:31pm
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Push Presses with chains, all sets with chains...barx5 barx5 135x2 185x2 225x1 250x1 270x1 should have me north of 400 a bit Paused Front Squats with lotsssssssss of chains barx2 135x2 185x2 225x1 225x1 250xmiss COC grippers my chains are the most redneck rigged up deal...using different type of material to tie the chains, making one end higher then the other when sitting on the bar..etc...  ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/03/13 at 8:48pm
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Close grip hang muscle snatches barx...135x3/185x3/225x3/250x1/250x1/250x1 pendlay rows-225x3/315x3/365x3/315x3 was happy with the muscle snatches but not with the rows...365 was ugly and were grinders...used to do these all the time, will have to start them back up...figure i will do one wk in high pulls and the next in rows... smacked my head with the bar tonight...one thing will never change i will always be a bull in the china shop. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/06/13 at 3:20pm
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second wk doing my "get the blood flowing day" d.bell incline flys 3x10 up to 65's standing row using cable apparatus 3x15 leg ext 2x20 calf raises 1x50 gripper work with COC 3x5 d.bell hammer curls 50s 70s 80s ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/07/13 at 7:03pm
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Close grip hang muscle snatches up to...250x2 270x1 the 250x2 is a pr...not that i could of never done that in the past, just that i never did doubles above 225. hang snatch grip high pulls to throat/chest 225x3 275x2 315x1 365x1 gripper work trying to get stronger ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/09/13 at 8:45pm
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------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/09/13 at 8:50pm
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Power Jerks with chains barx3 135x1 225x1 275x1 300x1 300x1 did something a little different by making bigger jumps snatch grip btn strict press into overhead squat with chains 135x1 135x1 135x1 155x1 155x1 snatch grip btn push press into overhead squat 175x1 190x1 205x1 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/13/13 at 3:01pm
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keep the blood flowing day with some heavy arm work 2x15 leg ext 2x15 leg curl 2x15 calf raise 2x10 close grip lat pull 2x25 cable row 3x6 incline d.bell flys up to 80s or 85s 3x5 double arm hammer curls 70s 75s 80s...then 2x3 reps with 85s grippers-felt heavy today ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/16/13 at 6:32pm
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Clean grip high pulls from pins at knee height(pulled to throat/chest) 135x5 225x2 275x2 315x2 365x1 385x1 405x1 405x1 405x1 breaking it off the pins is tough...the 405's were at lower chest range Hang Muscle snatches with snatch grip 135x1 185x1 225x1 225x1 225x1 pendlay rows 225x5 275x5 325x5 Grippers were done earlier today ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/19/13 at 8:13pm
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Standing overhead pin press with the heavy chains-bar was at shoulder height all sets with chains-chainsx3/135x2/160x2/180x2/190x1/190x1/190x1/200x1 i made a couple of big jumps, and missed but these were the completed sets i then did a load and go set of 5 singles in the(olympic style) paused front squat to push press, i used a close grip...135x1 185x1 225x1 275x1 300x1...just threw the weight on and went, got the heart rate going for sure. been battling something this week, like everyone in america, but am completely Blessed because there are some people who have been super sick...and knock on wood, it has not hit me hard yet. Got to soldier on!
------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/20/13 at 5:29pm
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keep the blood flowing day with higher reps 2 sets of leg ext 2 sets of leg curls 2 sets of calf raises 2 sets of standing cable rows 2 sets of chest press double hammer curls 70sx3 80sx3 90sx3 90sx3 90sx3 90sx3 85sx5 grip work ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/22/13 at 9:17pm
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Paused Overhead Squats with chains up to 205 with chains and a dump with 215 and chainsForm Work with Light/Moderate weight in the power jerk-did 9 singles up to 365lbs Gripper work First time doing some straight weight with no chains in the power jerk since highland games season ended, felt good and explosive(as it should be with that weight) but could notice a bit of fatigue from going heavy in the overhead squat previously.
------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/24/13 at 7:25pm
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Hang Snatch grip high pulls from pins at knee height(up to chest/throat) 135x3 135x3 225x3 275x3 315x3 365x1 365x1 385x1 405x1(dont know if i hit chest height) close grip hang muscle snatches 135x1 185x1 225x1 250x1 250x1 250x1 270x1 275x1 one hand plate holds with 2 25's held toghether/grippers when at the heavier weights, my muscle snatch is a continuous clean and press almost, its a high pull into a press...the transition into the press sometimes at the max weights happens at my throat/chin...im saying this because some say this is not a true muscle snatch. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/27/13 at 5:27pm
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keep the blood flowing day along with hammer curls/grip 2x10 lat pulls 3 sets of i guess what you would call face pulls with rope 1x20 leg ext 1x20 legcurl 1x20 calf raise 2x10 incline d.bell fly double arm hammer curls(always hit shoulders with d.bell to mark height) 70sx5 80sx5 90sx5 100sx5 105sx5 put straps on after the 80s to see what it would be like when i was not concerned with grip, i believe 120sx5 is doable right now with straps, wow ernie dont get excited with curls! haha grippers and holds with hub of d.bells
------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/29/13 at 8:38pm
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Axle Standing overhead pin presses(set at shoulder height) bar/chainsx3 135/chainsx2 155/chainsx1 175/chainsx1 185/chainsx1 210/chainsx1 185/chainsx1 BTN Snatch grip axle strict press(no chains) 135x5/185x5 210x2 210x2 210x2 Paused front squat to push press(close grip) up to 320lbs ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 1/31/13 at 8:47pm
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clean grip muscle snatches from the hang barx...135x2 185x2 225x1 250x1 260x1 clean grip high pulls to throat/chest 275x2 315x2 365x2 385x2 405x2 snatch grip pendlay/strict rows 225x3 315x2 365x1 405x1 315x5 grippers/grip work with olympic plates, holds...etc ------------- Philippians 4:13 |
Posted By: jsully
Date Posted: 2/03/13 at 8:17am
| insane strength in here.. I love all the chain work |
Posted By: ernie
Date Posted: 2/03/13 at 2:28pm
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thank you very much...i appreciate it...nothing special though my friend. today was my "keept the blood flowing day" to try to keep the joints/muscles "greased" if you will...along with some heavy arm work leg ext 2 sets x 15 face pulls 3 sets x 15 calf raises 2 x15 single leg hamstring curl 1 x15 each leg incline d.bell flys 3x8 60s 80s 80s double arm hammer curls up to 115sx3 with straps and back to 90s x 5 without straps gripper work and d.bell hub holds ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/05/13 at 7:23pm
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did some straight weight moderate weight power jerks...took it slow on increasing the weight. 225x1 275x1 315x1 335x1 355x1 370x1 385x1 385x1 everything felt explosive, but at the same time its funny how with just a tiny difference in the form it can make the weight feel like the bar or 600lbs. I used weight that would be fairly easy...I will work moderate weight for a few weeks slowly increasing into heavier lbs. I have always had a goal of hitting 500lbs on the power jerk, and in the last couple years kind of put the goal on the back burner...would be nice to achieve that some day. Snatch grip BTN Strict press into a paused overhead squat 135x1 160x1 180x1 205x1 225x1 225x1 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/07/13 at 8:54pm
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snatch grip high pulls from hang(chest area) 135x3 225x3 275x3 315x3 365x3 385x2 405x1 close grip hang muscle snatches 135x1 185x1 225x1 250x1 275x0 pendlay strict rows(no belt to make sure the low back doesnt come into play) 275x3 325x3 365x3 405x2 405x2 425x1 Power rows are great, but when i do pendlays i take the belt off to make sure its strict. grippers/plate holds ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/10/13 at 4:28pm
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The assistance keep the blood flowing day along with heavy arm work Lat Pulls 3 sets Face Pulls 3 sets Incline Flys with d.bells 70sx8 85sx8 2 sets of close grip push ups against bench Barbell Curls 135x3 160x3 185x3 205x1 225x1 double arm hammer curls 80sx5 100sx5 115sx5 grip work with holding d.bell hubs messed around with pull through 3 sets single leg ext 2 sets calf raises 2 sets ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/12/13 at 6:43pm
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push jerks for a warm up standing Snatch grip overhead pin press with pins at shoulder height 135x3 added chains 135 w chainsx1 135 w chainsx1 185 w chainsx1 185 w chainsx1 205 w chainsx1 210 w chainsx1 185 w chainsx1 Pendlay Rows(no belt) 135x3 225x3 315x3 365x2 415x2 430x1 415x2 was pretty strict, 430 had a tiny bit of lower back in it...so technically was it a pendlay/strict row? dont know...i will obsess on it now  ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/15/13 at 6:44pm
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close grip/closer then clean grip muscle snatches barx.. 135x2 185x2 225x1 250x1 270x1 clean grip high pulls 275x2 315x2 365x2 385x2 snatch grip rdl into a shrug(Tried to be explosive as possible) 315x3 405x3 495x3 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/17/13 at 3:27pm
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accessory keep the blood flowing day with heavy arm work flat bench rack presses explosive work, wide grip at a fast pace-have no idea why i did these 2x5 then 5 sets of 2, did not put any more then 315 on the bar, all these rack presses got completed in about 5 minutes, again have no idea why i did these 2 sets if incline d.bell flys up to 90sx6 2 sets of face pulls barbell curls up to 240 easy, then a strange mishap with 250 double hammer curls with no straps up to 105's x 3 and 115's x 2, amazing how things change when you take grip out of the picture grippers-did not feel especially strong, probably because of the other work ahead of this 2 sets of pull throughs 1 set of calf raises i believe in heavy arm and grip work, i think it is important not only in strength sports, but also in every day life...i kid you not when i go into the local y to train, everyone there is doing 35 different ways to isolate biceps, and bench presses for 3 hrs straight..please dont confuse my arm training with that.
------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 2/17/13 at 6:27pm
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Ern, you are strong...not sure if you have heard this before. What games you planning on this season?
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 2/17/13 at 7:01pm
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bj- i want to do as many as possible...how about yourself? are you going to be recovered? ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 2/18/13 at 2:38pm
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cool...feeling pretty good....hoping to get somewhere around ten...cautiosously optimistic:)
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 2/20/13 at 8:18pm
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well i hope to throw with you this season Bj! Tonight strict press out of the rack with chains using axle barx... bar and chains x 3 135 and chains x 1 135 and chains x 1 160 and chains x 1 190 and chains x 1 210 and chains x 1 230 and chains x 1 230 and chains x 1=did a push press to see what the difference felt like Snatch grip behind the neck axle strict press 135x5 230x1-actually thought i would get a couple reps 230x1 190x3 190x3 190x3 bent over strict/pendlay rows(no belt) 315x3 365x3 405x3 365x3 really wanted to get 405 strict for 3, on the last rep, i felt my lower back get into it a little bit, but it was still for the most part strict i guess. I had said previously i was going to start inching my weight up in the jerk with no chains, and i havent really followed through with that plan the last couple weeks. We shall see.
------------- Philippians 4:13 |
Posted By: phatmiked
Date Posted: 2/21/13 at 7:35am
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strong
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Posted By: BKetch
Date Posted: 2/21/13 at 7:27pm
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I will definitely see you on the field my friend...I am convinced Ernie was born in a blast furnace in a remote town in Western Pa or on the planet Krypton. ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 2/22/13 at 7:01pm
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thanks mike...... and bj, was born in a tiny remote fishing village area on the lower eastern shore of md!! started off with some gripper work clean grip high pulls(up to neck/chest) starting from the rack set at thigh height 135x5 225x2 275x2 315x2 365x2 405x2 425x1 450x1-surprising how explosive this was snatch grip muscle snatches 135x1 185x1 225x1 250x1-this almost stalled at my chin explosive clean grip rdl's with a shrug at the top 405x2 495x2 545x2 Was happy and surprised with how the high pulls felt, had more in the tank then 450...amazing how days are different...think this is the best my high pulls have felt so far this year ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/23/13 at 4:41pm
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keep the blood flowing day with heavy arm work 2 sets of single leg ext3 sets of incline dbell flys working up to 100sx6 2 sets of push ups against bench close grip and wide grip 4 sets of standing cable row heavy preacher curl using cambered bar, 2 sets of triples, 2 sets of doubles, 1 set of a single and lowered slow double hammer curls-grip was a little fried from last night, worked up to 2 sets of triples with 115's and then did 100s for 5 reps, felt ugly... ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 2/25/13 at 4:17pm
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Close grip btn strict press with the axle 135x5 135x5 135 + chains x 3 185 + chains x 1 185 + chains x 1 185 + chains x 1 160 + chains x 2 160 + chains x 2 Snatch grip pendlay rows-no belt 315x3 365x3 385x2 410x1-lower back was involved a little bit Haven't eaten anything all day...going through some personal stuff. Guess i will not fade away to nothing.
------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/01/13 at 7:15pm
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Clean grip high pulls from pins 135x5 225x2 315x2 365x2 405x2 425x2 455x1 Clean grip muscle snatches 135x1 185x1 225x1 250x1 275x1 snatch grip rdl into shrug 405x3 495x2 550x1 had someone take some vids with my cell, im trying to figure out to post them my 275 looks like a continuous clean and press my 455 high pull was ugly ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/03/13 at 5:47pm
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grippers barbell and hammer curls-heavy hub holds of d.bells 3 sets of push ups against bench 2 sets of face pulls 2 sets of pull throughs 2 sets of single leg ext 1 set of calf raises ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/10/13 at 3:16pm
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First day back with throwing. I hurt my foot/toe the ol ernie way which is not knowing how...and it progresses and progresses until i cant walk, started with my toe, ended with the whole foot/ankle, now the toe is still tender. I through the Braemar, and that seemed to go somewhat ok, then i switched to hwd which is one of my better events, using one spin... and i seemed real off balance, i dont know if its because i have not done it for 3 months or because of my little injury,because when i pivoted i felt the injured toe, and then i had to almost start over from the pivot on...so of course i obsessed and had to keep trying and trying. I do not remember having that issue with the off balance last year, but who knows? I will chalk it up to the toe. I also took some swings with the heavy hammer, but did not do any releases...i think for me the swing is more important. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/12/13 at 7:11pm
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foot/toe still bothering me close grip standing overhead strict pin presses with axle-bar at shoulder height 135x5 135 with chainsx2 160 with chainsx2 180 with chainsx2 190 with chainsx2 205 with chainsx1 205 with chainsx1 snatch grip btn strict press into overhead squat 135x3 190x2 205x1 205x1 grippers ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/14/13 at 6:50pm
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Foot felt better, went to train and started bothering me again once i was done I went in and did stuff that was not dynamic so i wouldnt have to move my feet all around. Muscle Snatches from pins at mid thigh height. These were tough with the resistance the pins give, plus starting at that height with no explosion, figure it is a good challenging spot Worked up to 240x1 on close grip muscle snatch. Muscle cleans up to 250x1, went to do a double but it hit my belt...was surprised at this weight since its only 10lbs more then the muscle snatch, but i guess i was a bit fatigued being a 2nd exericse. Again, challenging spot to start from. Double hammer curls 80x5 90x5 105x5 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/15/13 at 5:09pm
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threw some sheaf and did some wob my sheaf bag is about 10ftx10ft  ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/17/13 at 12:36pm
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hit the implents today, toe area still sore... braemar swings with heavy hammer lwd sheaf wob hwd didnt go wild on the weights because when i pivot that is where the toe is sore....just did a few throws ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/20/13 at 3:46pm
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last night standing overhead pin press with axle(bar at shoulder height) 135x5 135x5 135 +chains x 2 135 +chains x 2 165 +chainsx 2 185 +chainsx 2 190 +chains x 1 210 +chains x 1 Snatch grip btn strict press with axle 140x5 190x3x3 overhead squat with axle 2x10 ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 3/21/13 at 5:55pm
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hows the toe ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 3/21/13 at 7:15pm
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Bj its getting better, but i get all these injuries that i just dont know how i did it...! tonight snatch grip high pulls to chest/throat region from pins at mid thigh 135x3 225x3 275x3 315x3 365x2 365x2 385x1 400x1 muscle cleans from same pins-using pins as resistance 135x3 185x3 225x1 250x1 225x3 double hammer curls 2x5 I have found that you can use the pins as resistance or not use them as resistance...if you automatically pull the weight off the pins it is harder then if you just slowly lift it off then explode..common sense i guess  ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/22/13 at 6:54pm
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Braemar - ever since i have started highland games, i have been trying to figure out my best way to throw the braemar, sean mckay told me to think of doing a push press, and i think that works better for me then sitting real far back and lowHWD-One turns in the 28-30 range x 5 WOB work over a branch x 6 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/24/13 at 4:56pm
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Heavy Hammer and LWFD ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/26/13 at 9:24pm
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not the greatest training tonight Hang Clean grip Muscle snatches barx... 135x2 185x2 205x1 225x1 250x1 250x1 225x1 Standing snatch grip btn presses 135x3 185x3 205x1 225x1 225x1 225x1 On muscle snatches 225 felt like an empty bar and 250 almost came to a stop at the chin both times...and then on the presses i wanted to go up to around 250-275...I dont know what happened with how they were feeling heavy. ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 3/28/13 at 8:45am
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hmmm...i'll take a shot as to why it felt heavy...perhaps 275 is heavy????? how you feeling for SoMd, bro? ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 3/28/13 at 5:18pm
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Hey BJ im looking forward to it...just hope i will come in injury free! ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 3/29/13 at 5:30pm
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Me too, brother ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 3/29/13 at 8:27pm
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Braemar practice x 10sh HWD x 5 Overhead squats with axle and chains-goal with this was to be as explosive as possible with moderate feeling weight- axle and chainsx2 95 and chainsx2 135 and chainsx2 135 and chainsx2 160 and chainsx2 Standning Overhead Axle pin presses with chains 135 and chainsx3 185 and chainsx 5 singles Still trying to figure out what braemar style is the best for me HWD felt good but distance was not as good as i expected Lifting was ok, nothing special...going to tone down the lifting a tiny bit, and get ready for the games in a month. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 3/31/13 at 8:20am
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yesterday WOB x 8sh Sheaf x 5 Heavy hammer...no releases, just turns ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/02/13 at 8:54pm
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Clean grip Hang muscle snatch-pinky inside rings 135 2x2 185x1 205x1 225x1 250x1 snatch grip hang high pulls-to chin/chest 275x3 315x3 365x3 grippers/hub holds ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/04/13 at 9:10pm
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Braemar x 6 HWD x 6 Push Presses with chains using axle 2x3 then 3 singles Snatch grip btn strict press into overhead squat with axle 3x3 ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/06/13 at 2:13pm
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Heavy hammer swings WOB Sheaf HWD ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/08/13 at 7:19pm
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clean grip high pulls from pins at knee height 135x3 225x3 315x2 365x2 385x2 405x1 440x1 terrible 405x1 snatch grip btn press 135x3 185x3 205x3 185x3 The high pulls felt terriffic until 440...the 405 felt like it could of upper cut me! So i thought i would go for a pr up near 475 for a solid single...440 was just awlful! I think it was mental. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/10/13 at 6:35pm
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yesterday braemarhwd practice with a 12x12 stump for caber gotta love throwing downhill! ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/11/13 at 8:03pm
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Did something somewhat new...continuous front squat into pushpress(no stopping,just one movement) then did some overhead squats 3x3 then two explosive singles... toning down any grinding maxes the closer i get to southern maryland... for what its worth, i have been dropping lbs...actually started when i hurt my foot, and had no appetite, then took that and continued...just eating less, somewhat of a intermittent fasting, but not to that extent...may have one meal at the chinese buffet, and not eat much else the rest of the day, or if i do, not that much...was around 405sh, now on a empty stomach in the 380s. Will see where it takes me. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/13/13 at 8:34pm
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Yesterday Heavy hammer work wob work hwd ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/15/13 at 7:20pm
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High pulls, clean grip, from pins at thigh height-neck/chest height bar... 135x5 225x2 315x2 365x2 385x1 405x1 405x1 snatch grip btn strict press 135x3 185x3 205x1 225x1 didnt feel especially strong tonight, i guess that is not a bad thing, since im toning down the weights and focusing on events two wks out
------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/16/13 at 6:04pm
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Braemar LWD ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 4/16/13 at 6:46pm
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I see you ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 4/16/13 at 7:55pm
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trying to get to your level big ketch! ------------- Philippians 4:13 |
Posted By: phatmiked
Date Posted: 4/16/13 at 8:04pm
you're gonna have to stand in a hole ------------- |
Posted By: ernie
Date Posted: 4/19/13 at 6:15pm
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swings with the heavy hammer practice with my 75x75 sheaf bag weight over tennis court fence i have learned that when i really try to relax and not explode most of the time weight goes higher... ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/20/13 at 9:15pm
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Did some front squats and push presses, no maxes, kept the weight moderate and fast/explosive. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 4/27/13 at 8:29pm
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had a great time competing in somd today!...competed in the a's, got 2nd in both wfd, 3rd in light hammer, think 2nd in braemar, 2nd in wob...the caber is holding me back, i have to find a way to pick the caber, i fall short because of being blind in my right eye, so i have to guess on the pick when i pop, unless i can just reach underneath at the bottom and scoop it...tried on the left but it doesnt seem to work...need to work on my sheaf more as well....next wk bridgeport. ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 4/28/13 at 6:40pm
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It was great throwing with you Ernie. I have no doubts you will get the caber where you want it to be. I give you a ton of grief, but your story and character inspires me bro. See you at BPort! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 5/05/13 at 5:11pm
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had a great time in Bridgeport...frustrated with some things, and am never satisfied with how i do...but had a good time. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/08/13 at 6:13pm
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Close grip-more narrow then clean grip-hang muscle snatches-moderate weight, concentrated on getting the bar past my head before pressing it...really trying to mimic wob, as i have always thought this movement does that. barx... 135x1 185x1 205x1 225x1 225x1 225x1 snatch grip btn strict presses 135x3 135x3 185x3 185x3 again kept everything moderate, nothing special. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/10/13 at 7:48pm
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Push presses Front squat to pause on pins then explode up Grippers nothing special or exciting, just using moderate weights and trying to move them as fast as possible. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/12/13 at 7:29pm
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heavy hammer, swings, releases, weight flying off, pvc pipe breaking...etc...however one did go to the 80 range...best in a game is 75. braemar x 6 gripper work ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/14/13 at 8:01pm
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Hang muscle snatches-closer then clean grip barx...135x1 135x1 185x1 225x1 250x1 clean grip high pulls to chest/throat 275x2 315x2 365x2 400x2 snatch grip btn strict press 135x3 185x3 205x1 205x1 muscle snatches, i really concentrated on not pressing until the bar was at head height or higher high pulls felt pretty explosive presses felt real heavy, i was planning on going up to a decent heavy single, possibly 250lbs, but the 205 even felt heavy! so i just did two singles with that and called it a day. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/16/13 at 6:35pm
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HWD AND WOB ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/18/13 at 2:36pm
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Braemar, Heavy Hammer, WOB, HWFD I have noticed that with braemar, my form is never the same and consistent, it seems it changes with each training day, and sometimes with each throw, i try to remember head up, not throwing arm back to help with force, try to get more legs in, etc...a lot of times i forget one of those and the form just changes. Heavy hammer, was trying to focus on getting my hips more involved, keeping arms long, but it seemed like today each throw was different. WOB- i skimmed a branch that is somewhere between 13 and 14, my friend thinks it is around 14...Steve Pulcinella thinks i should be doing 15 no problem. HWD-Just took 3 throws since i did this 2 days ago. ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/19/13 at 3:03pm
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Push Presses and Overhead Squats ------------- Philippians 4:13 |
Posted By: ernie
Date Posted: 5/21/13 at 8:27pm
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BRAEMAR/SHEAF/HWD AXLE PUSH PRESSES WITH CHAINS-ALL SETS HAD CHAINS 135X1/185X1/225X1/260X1/260X1/280X1-IFFY LOCKOUT ------------- Philippians 4:13 |
Posted By: phatmiked
Date Posted: 5/21/13 at 8:53pm
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strong
------------- |
Posted By: ernie
Date Posted: 5/21/13 at 8:56pm
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yes you are... ...but im weak ------------- Philippians 4:13 |
Posted By: phatmiked
Date Posted: 5/21/13 at 8:59pm
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i do not think those words mean what you think they mean . . .
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Posted By: ernie
Date Posted: 5/23/13 at 6:26pm
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Heavy Hammer=trying to concentrate on technique...per bj ketch, i am trying too hard to put strength into the throw when i should just be going smoothly with it...trying to just let it fly and not trying at the end to put a bunch of strength into it. WOB=no branch or anything, just throwing it up in the sky... ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 5/23/13 at 8:38pm
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hows it working bro? You gonna make it to Penn Renn? ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 5/27/13 at 2:30pm
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we shall see bj...wrapping up training today for Mchenry. Just did a few throws with most of events. Braemar,LWD,Sheaf,Hammer Turns,WOB ------------- Philippians 4:13 |
Posted By: BKetch
Date Posted: 5/29/13 at 7:50pm
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Good luck this weekend bro! ------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: ernie
Date Posted: 6/01/13 at 8:49pm
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had a great time competing in mchenry...pulled off a second overall... ------------- Philippians 4:13 |