Brutal workout
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Forum Name: Training
Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=195
Printed Date: 3/26/26 at 3:32pm
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Topic: Brutal workout
Posted By: old plaid
Subject: Brutal workout
Date Posted: 10/07/04 at 2:28am
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Wild hair brutal workout for aging Masters throwers. Mountain bike one mile on grass as fast as possible. Lift 100kilo stone up on oil barrel five times in fifteen minutes. Lie down. Eat. Repeat. |
Replies:
Posted By: Coach Mac
Date Posted: 10/07/04 at 4:49am
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Here is one I "bit" on when I was a young pup...it's
called the Tiger Workout and "if" anyone can do it the first attempt...I'll pay your way into Pleasanton ! Pick 5 core lifts and do them LONG enought to total 100,000 pounds...! EXAMPLE...10-reps with 500- squat = 5,000 lbs. ( Hey you only need 95,000 more  I went out at 45,000 on my first walk through...it
took me 3-weeksto become a TIGER...I look forward to the RESULTS  ------------- Have a GREAT Day ! Rob " Coach Mac " Mac Kay |
Posted By: grasshopper
Date Posted: 10/07/04 at 4:53am
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Hmmmm....I like it. Ill give it a shot.
TROB |
Posted By: JohnPreston
Date Posted: 10/08/04 at 2:56am
How many 12oz curls is that? ------------- keeper of the internet tartan |
Posted By: old plaid
Date Posted: 10/08/04 at 4:56am
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three days later..i am still sore especially my hands stonework is unlike other forms of lifting i will get the suburban hooked up to my 50 foot rope next and start hauling that guy across the yard. off season training can be fun
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Posted By: M-BAAB
Date Posted: 10/08/04 at 7:15am
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Ditto Bruce-o - a buddy of mine has stones like that - will attempt in December.....100,000lbs?Sheeeyut...OK I'm in (dummass) |
Will start Sunday as I prepare for November games- will give pitiful reports. Posted By: old plaid
Date Posted: 10/08/04 at 9:51am
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dang it, baabmeister--this if for AGING masters throwers, not guys like you who are actually getting YOUNGER.. you and wetzel and harvey--goddang fountain of youth in your lunch bucket, what the hell do you need to lift rocks for ? ps my little rock wouldn't strain your pinkie i have a master plan here and it includes a very long layoff and significant amounts of tequila see you about july of next year
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Posted By: M-BAAB
Date Posted: 10/08/04 at 11:55am
Now all you younger throwers out there - listen to the voice of experience and formulate your own " off-season" program - just like a World Champion/World record holder - absorb all you can from this exalted voice of "reason". 
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Posted By: old plaid
Date Posted: 10/15/04 at 4:09am
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or you can reverse it.. try running on grass with 100kilo stone, then lift mountain bike up on oil barrel five times in fifteen minutes. equally brutal. ****************** just kidding. this board is way too serious. look at me, i never take this stuff serious. |
Posted By: dave brown
Date Posted: 10/18/04 at 8:54am
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Coach Mac - Okay, I gave it a go last Friday... here's what I did (took about 70 minutes - and then another 10 on the treadmill to loosen up: Squat - Set 1 - 225x10, Set 2 - 315x10, Sets 3-5 365x10 = 21,825 Deadlift - Set 1 - 225x15, Set 2 - 315x15, Set 3-5 405x15 = 26,325 Bench - Set 1 - 225x15, Set 2 - 315x15, Set 3-5 365x15 = 24,525 Seated ROW's - Set 1 225x15, Set 2 275x15, Set 3-5 315x10 = 16,950 By this time, I was getting pretty tired - and went for some shrugs and gripper work... not sure if gripper's count in this system, but here goes: Shrugs - 225x10, 315x15 (2 sets), 365x12, 365x10 = 24,525 Gripper (#2) - 5 sets of 8 (right hand) - only made 3 full sets of 8 on the left with 4 and 6 reps for the final sets - total 'work' would have been = 21,090 if you count the hands separately. Total without gripper is 110,480 lbs... with gripper increases to 131,570 if I counted right. If workouts are measured on a scale of how sore I am, then the workout was great (although, I forgot my weight-lifting belt - and was thinking about it the first few squat sets). Hardest part of the workout - probably set 4 in squatting, and the final bench set. Biggest bummer since last Friday - I tried to do some cleans on Sunday morning, and slightly pinched a nerve under the shoulder blade... course, that's what Motrin & ice and for. Mac - let me know if I understood the Tiger workout correctly. Dave |
Posted By: Sean Betz
Date Posted: 10/18/04 at 9:05am
| Dave, does this mean you did 3 sets of 15 reps in the deadlift at 405, 3 sets of 15 reps in the bench press at 365, and 3 sets of 10 reps in the squat at 365? This is freaky-strong. I got scared just reading the post. |
Posted By: dave brown
Date Posted: 10/18/04 at 9:24am
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oops.. just noticed a typo - the squat was 3 sets of '15' at 365, bench and deadlift were correct as shown. Sean - it's all motivation at this point... I'm actually trying a workout that Ken Lowther told me about - based on % of max... with squat I assumed a 500 lb max and was trying 3 sets of 15 reps for 70% max (350), and was supposed to go 3 sets 12 reps for 75% max later today (375 lbs). Based on achieving the 365 for 15, my estimated max is around 525... so I'll try 405 for 3 sets of 12 today. Wanna see a video? It's neat to see the bar flex for rep after rep.. breathing becomes the key after rep 7-8, and it's all mental after rep 11. |
Posted By: M-BAAB
Date Posted: 10/18/04 at 9:25am
| That IS scary - I was foolishly thinking of trying this before my season ends and my approach was volume - like 30 sets of 10 deads w/ 250-300lbs - thought only 5 core lifts counted - w/ some bench incline thrown in. Suddenly I am older and weaker.....SH** ! |
Posted By: Coach Mac
Date Posted: 10/19/04 at 4:17am
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Lil Abner (aka-West Coast Dave) ....VERY
impressive ! IF (?) I remember correctly I was in the 218-lb-225 range during this time...I was relegated to riding a 15-speed Bavarian racing bike at the time and for those of you familiar with the Magic Mountain area (north of L.A.) round trip OVER the hills was about 65-70 miles...the quads were ridiculous BUT couldn't gain a pound of bodyweight (D'uhhhh) Again...just keep the exercises to (5) and I would suggest a circuit affair (like a GIANT set...exercise 1 followed by 2 ect. then rest after the 5th and repeat) This si the way it was explained to me...I tried NO REST the first time (kind of a MONGO approach...fire BAD...girl GOOD) and experiance taught me something...
THere are a variety of ways to take the CNS to a higher level...we have someone who has been with us for 3-years and 3 months and he has essentially almost doubled his ability for work in that time....we do a 80% set of 5 with 15-seconds rest and 2.5% jumps between REST-PAUSE singles...after the first set JUMP up to 82.5 % and repaet for reps 6-10...he did 12 TOTAL REPS as a frosh...17 as a redshirt sop...23 reps this fall (our record is 25-reps) and has missed a lot of training with low back issues that he brought with him from perhaps the most sophisticated high school thrws program in Calif. p.s Valenti PLEASE proof read and ask questions (preferably in Canadien )------------- Have a GREAT Day ! Rob " Coach Mac " Mac Kay |
Posted By: old plaid
Date Posted: 10/19/04 at 5:38am
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Now I know why some people throw further than I do. 2 years ago I did manage one set of 20 with 355 full squat. I was doing the Ironmind get big quick thingy. Haven't come close since. What is the record for 60 year old guy with wavy grey hair and a dog named bruce? |