"typical week"
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Forum Discription: This forum is for discussion about training for the Scottish Heavy Events.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=9667
Printed Date: 3/26/26 at 9:51pm
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Topic: "typical week"
Posted By: thegnome
Subject: "typical week"
Date Posted: 10/14/09 at 12:18pm
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The logs and recent questions have me curious. Other than Craig and a few other people that have previously posted (and are welcome to do so again if they want) What does a typical training week look like for people? Not your best or desired week, but what normally winds up happening. Days, exercises, reps etc. be as vague or specific or silly as you like....just curious.
------------- Andrew G Vada a bordo CAZZO!!!! |
Replies:
Posted By: grasshopper
Date Posted: 10/14/09 at 2:34pm
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Heres a three week cycle:
Week 1 Day 1: Dead Lift Max Out High Pulls Overhead Jump Squats Day 2: Hanging Snatch Max Out Front Jump Squats Behind the Neck Press Week 2 Day 1: Jump Deads Hanging Cleans Max Out Overhead Lunges Day 2: Snatch Complex Front Squat Max Out Behind the Neck Jerk Week 3 Day 1: Speed Deads Clean Complex Overhead Squat Max Out Day 2: Polish Snatch Zerchers Push Press Max Out Lather, Rinse, and Repeat. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: West
Date Posted: 10/14/09 at 5:49pm
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i end up going to the gym once, amybe twice a week. half of my gym time is cardio. So you can tell im really built ------------- Drink to the fame of it, honor the name of it, The Tartan. |
Posted By: nesa
Date Posted: 10/15/09 at 12:22am
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Monday; Presses, Back Movement, Chest Movement Tuesday; KB's, Core Work Wednesday; Manmaker, Front Squats Thursday; Heavy Bag, KB's, Core Work Friday; Stones and Steel Sat & Sun; Whatever comes up. That's my basic set-up. Things change and you need to change with them. I have a idea what I want to do but when I go downstairs it all depends on how I feel. This is a life long pursuit for most of us and you need to learn to listen to your body...it'll tell you what it wants to do and when it wants to be pushed. Erik ------------- Proud member of "Team Fulsterkur" |
Posted By: MJurkoic
Date Posted: 10/15/09 at 12:39am
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That's why you are Fulsterkur, Erik!!! ------------- Loki: I have an army. Tony Stark: We have a Hulk. |
Posted By: chirolifter
Date Posted: 10/15/09 at 2:19am
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Typical week in season Tues range throw 70% 3 events 6-7 throws In between (snatch, cj) grip pulls from hang 4x3 ring pull ups 3x7 face pulls 3x7 2"bar curls 5x7 wtd. standing crunch 3x10 Thurs. full snatch up to a heavy single cj up to a heavy single standing press, strict or push incl. dbs 3x7 drag sled, hammer swings, 2hand stone throws- all done as conditioning sat. 3-4 events like tues. sun. rs up to a heavy triple bench 4-5x 3-5 dips 5x7 glute ham raise 3x8 conditioning like on thurs.
rest m-w-f ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: 17/20
Date Posted: 10/15/09 at 12:54pm
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Andy alot to absorb: I'm x 2 per week 10x10 BS w/ single leg , some bounding and yoke running-getting pretty itense at this point getting ready to go into week 4. My advise, knowing you and watching you throw is get you squat base going in the off-season. It's the foundation most HG guys who lack a throwing back round with sound coaching don't have. It's a very demanding mind and body if you follow the program. The transitions into the strength phase can be difficult, however, the final phase, say pre-season or power phase is were the fun starts. Your squat will just start flying. I'm focusing on an 800 box squat (a little above parallel) and a 450 Zercher Front. So get you squat up, which will increase your vertical, which, if you get the throwing reps in, progress with your mechanics, will result in lots of PR's. Just for you consumption. Good luck!!!. I don't do any pulling or special lifts at this point and won't for 3-4 months- again, focus is big and fast legs. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: S McCracken
Date Posted: 10/16/09 at 4:12am
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THIS IS MY INSEASON TRAINING MORE REPS LESS WEIGHT. I DO PUSH PULL WITH NO REST BETWEEN SETS EXPLOSIVE AS I CAN DO IT. TUES WED AND SAT ARE IN THE FEILD THROWING AND STONE LOADING. HERE IS THIS WEEKS LOG AND IM COMMING OFF THE FRACTURE IN MY VERTABRE SO IM JUST GETTING BACK TO HEALTH. Monday 10-12 chest/arms and back Wed 10-14 Legs zerchers or dead lifts. ALL 12 x 10 x 8 x 6 x SAME SCEEM AS ABOVE Seated shoulder press military Arnold presses ect Delt raises ALL 12 x 10 x 8 x 6 x SAME SCEEM AS ABOVE A FEW MORE WEEKS THEN BACK TO LOW HEAVY REPS TO BRING THE STRENGTH BACK
------------- North American Highlander Ohio Chair www.nahighlander.com |
Posted By: sandman1971
Date Posted: 10/17/09 at 5:46pm
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What is a "polish snatch"? |
grasshopper wrote:Posted By: thegnome
Date Posted: 10/18/09 at 12:33am
It's like a normal snatch except you have to take a shot of Vodka and say "Nostrovia!" between each rep. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: thegnome
Date Posted: 10/22/09 at 7:09am
Thanks Don, that's pretty much along the lines of what I want to do. I'm going to be lifting twice a week. Squats and DL's as the base and some pressing thrown in. I'm also doing more conditioning on another 2 days a week. Not because of throwing or anything strength related, I just kinda miss my snowshoes and my XC skis. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Skullsplitter
Date Posted: 10/23/09 at 6:58am
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Okay, did the first day of 10 x 10 squat routine today and basically I can tell my body will respond to this type of training because it will have no choice. ------------- "I am the thread, the pupil, and the eye of the needle is my teacher" |
Posted By: M-BAAB
Date Posted: 10/23/09 at 12:55pm
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Bill - watch your thighs grow. Typical week? Sheesh -I think my biggest problem in training seems to be a total inability to stick to a long term progression without a big salary on the line and a strength coach up my ass. In the past I've jumped all over the place - makes Myles crazy . Actually have a training log this year - first since 1993. Used to train alot like Gene does above - combo of speed agility cardio stuff and olympics. Used to throw alot in off-season. Now, a typical week varies from what time of year it of course. In the deep offseason or early getting in shape stage , I do 2xs a week normal hypertrophy gym lifting - Hell , I even do leg press and hip belt squats and tons of all varieties of core stuff.- just REAL hard single sets/teardowns taken to total quivering failure done in very rapid succession -maybe 15 different exercises top to bottom -chest heaving stuff 30 to 45 minutes tops. All I care about here is getting totally pain free and making sore muscles = thus growing/keeping muscle. Nutrition is very clean here - trying to get lean as possible - ego look in the mirror time. Usually play some type of ball game - racquetball,bball, etc once a week. This is how I'll train till I die- EXCEPT when Texas spring Highland season is 3 months away = usually first week of Jan .Then , I switch to 3 basic exercises - fronts , good morning jump squats and various hi pulls done once a week starting in January= usually Wed night in the driveway. Saturday is a tossing cardio speed day - line drills w. 56 , plyos, jumprope, drills , 56 wob both hands, hvy braemar , hammer winds , caber pulls , etc and a couple of events, Most days i walk 30 minutes or so . Monday do a normal mostly upper body and core gym day .Protein goes way up and weight goes up . In June our spring season is over and I go back to clean and lean and heal up after 5 or 6 games. Starting July first it's right back to preparing for Loon in Sept and the fall Texas season. Repeat till knees give out . Goddam Don - an 800 squat and a 450 front ? No wonder I never beat you unless you're hurt. This year I will do the squat progression as soon as my game is over Nov 7. I promise ------------- 51 , 72 and 15 at 50 |
Posted By: S McCracken
Date Posted: 10/23/09 at 1:28pm
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Legs feel great dont they. ------------- North American Highlander Ohio Chair www.nahighlander.com |
Posted By: Skullsplitter
Date Posted: 10/24/09 at 12:34am
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They are sore, but they still feel full of blood. A "good" pain for sure. If this helps me throw better, then I am on board. ------------- "I am the thread, the pupil, and the eye of the needle is my teacher" |
Posted By: 17/20
Date Posted: 10/24/09 at 3:13am
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Mike I'll hit the 450 Zercher, the 800 will be a test made 600x3 last year very easy on a hi box ( little above 90 degrees). I know I had 700 but no spotters and a SSB not a good combination. Good to see you guys training like late 70's T/F guys. I've been splitting the routine am lunch break 10x10, pm eve. single leg, yoke runs and bounding. ------------- I MAY BE BIG , BUT I'M FAST |
Posted By: M-BAAB
Date Posted: 10/24/09 at 9:18am
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Did a week of the 10 x 10 twice(once just squats and once step ups and squats and leg presses) and was whooped so bad I started to freak about tossing at the ACF Nov 7 - the next week I did 2 whole body workouts like above and one day did agilities on the grass w. a client . Today went and tossed w. local boys and the weights went 48 and 68 - both first throws and I'm almost 20lbs lighter than Loon! These are my first throws since Loon. Obviously didn't hurt my explosiveness too badly ! Don - my best year was 2005 and that year I did lots of fronts and step ups and plyo and running short hill sprints. Hmmmmmmthinking. ------------- 51 , 72 and 15 at 50 |
Posted By: Silverback
Date Posted: 10/25/09 at 2:51am
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Mike, what Don was trying to tell you is to fast and run very long distances. He does not think the squat is right for you. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: vonguinness
Date Posted: 10/25/09 at 4:05am
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monday rest tuesday gym in the fall/winter, or rowing in the summer weds rest thurs maybe gym, always dodgeball at nite sat or sunday...rowing or throwing, sometimes both, sometimes i'm just too hungover my gym stuff is simple 5x5 routines for DL, FS, PP, PC wow, now that i look at what i do compared to you guys, i really need to get focused here. |
Posted By: chirolifter
Date Posted: 10/26/09 at 4:14am
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Thats what is great about this... Experiment..... Mike take what you did in 2005, delete some things, add some things.... Just experiment... Obviously my experiment didnt go to well for worlds, to sluggish, slow... So i changed a few things as soon as I got back and 4 wks later at Va. HG I had 3prs and very close to all my prs in the other events... Thats the way it goes.... So now i have a better idea for next year... The biggest change i made was 1) adding conditioning work in the way of sled drags, hammer swings, caraoke, line drills and general footwork 2) throwing more... Thats what I needed to do- everyone is different- expeiment, its fun... One more game to go..... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: FlyinFree
Date Posted: 10/26/09 at 5:13am
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i am tryign to get a handle on my training weeks. But most of my time has been making implements. I am new. Last week I had 2 gym days, and 3 throwing days. ------------- Todd Reese "Max the Body to tap the Brain, deplete the Brain for Spiritual Dependance |
Posted By: ken crum
Date Posted: 10/26/09 at 8:11am
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Monday- clean press-close grip bench-dips-hammer curls- 4 sets each X 6-8 reps Thursday-Back squat-deadlift-rows(barbell or dumbell)-shrugs.4 sets each x 6-8 reps except deads (no more than 3-4 reps) Alternate deadlifts with good mornings every other week. Week one train at 60 % max Week two train at 70 % max Week three max % week 12-16 week cycle
------------- crum |
Posted By: chirolifter
Date Posted: 10/29/09 at 6:09am
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Thurs... 9 days to Tucson... Snatches up to 90kx1x3, CJ up to 120k, 56 x 6 throws, HH x 4throws... Strict press up to 225#x3, DB Incline up to 110#x7. Conditioning; Standing wtd. crunch x10, row 150m, 20" box step ups x10, hit tire w 12# sledge 6 l/r... 4x through like crossfit... Stretch Steak, greens, mashed potatoes, baked beans, nap... HOORAH... Some of the stuff I was doing off season http://www.youtube.com/watch?v=SzROZXEIGsA - http://www.youtube.com/watch?v=SzROZXEIGsA .... Ryan was a huge inspiration... Thanks Bro... It was alot of volume which I wont do this off season... When the season started I cut the volume in half and kept making gains in my squat... I think my max was around 500 and just 4 wks ago I did 550 easy... For me its going to be high intensity low volume...
------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: MJurkoic
Date Posted: 10/29/09 at 6:54am
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Gene, what are your best snatch and clean and jerk? ------------- Loki: I have an army. Tony Stark: We have a Hulk. |
Posted By: chirolifter
Date Posted: 10/29/09 at 7:00am
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Unfortunatley not what my strength is... 115k snatch, 150CJ, training.. Ive only done 108 and 145 in comp. I started o-lifting WAY to late in life.... But then again my team mate Rick Bucinell started when I did a year younger and he has gone from 120 to 150k in snatch and 150 to 190 in CJ holding the current record in 105+ masters 40-44 and now 45-49, and we are about the same strength levels in fs and rs!?!?... O-lifting is a HUGE mind game... OK, lets beat gravity and jump under this bar?!?! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: MJurkoic
Date Posted: 10/29/09 at 7:12am
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Those are very good #'s. It's not too late until you're in the ground! ------------- Loki: I have an army. Tony Stark: We have a Hulk. |
Posted By: chirolifter
Date Posted: 11/01/09 at 11:25am
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Sun. wo, 7days to Tucson- moving the bar fast... rs up to 200k x1 clean pulls up to 140kx3 bench 255#x3x3 glute ham 3x8 dips 4x8 conditioning, st, wtd. crunchx10, row 150m, line drillsx50', gripper 70#x40- 4x crossfit style... Steak, greens, sweet potatoes-bed... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 11/03/09 at 5:53am
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Last wo before Tucson. Snatch up to 100kx1 Power clean and jerk 110kx1 56 range throw 70%x5 light upper back face pulls, low row 2 sets each of 8 reps Kneeling wtd. crunch x10 with 25# hammer swings x 5... crossfit style 3x, row 250m Stretch... Bison, greens, mashed potatoes and beans... nap... Hoorah ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 11/21/09 at 1:02pm
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Ugh... back to volume training... My idea of volume is sets of 8... I did in 2 sets volume what i did in my whole intensity training of squats... http://www.youtube.com/watch?v=kFsZEm2GBOM - http://www.youtube.com/watch?v=kFsZEm2GBOM ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: chirolifter
Date Posted: 11/26/09 at 8:42am
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Thanksgiving morning training OBX style... Some good 2" bar deadlifts... http://www.youtube.com/watch?v=7Oda7ObdqZQ - http://www.youtube.com/watch?v=7Oda7ObdqZQ ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Greg Hadley
Date Posted: 11/26/09 at 11:37am
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Hello, Tracey ------------- 7 |
Posted By: chirolifter
Date Posted: 11/27/09 at 2:32am
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Tracey is my business partner. She does all the Crossfit in the gym. Just a really good athlete!!! Oh yea and single!!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 11/28/09 at 11:49am
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Gene, I enjoyed your videos, thank you for them. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: chirolifter
Date Posted: 11/28/09 at 2:25pm
Your welcome Myles... I hope you liked the deadlifting??? ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 11/30/09 at 1:45am
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Looks like a place I would love to train. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: chirolifter
Date Posted: 11/30/09 at 3:10am
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Your welcome anytime brother!!! ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: dl_buffy
Date Posted: 11/30/09 at 5:11am
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SINGLE?!?!?! WOO HOOO! I'd love to come visit and meet her...but ya'll would show me up so bad! I did my push presses yesterday at 115*3*8....:^( (I was actually trying not to use any leg and only shoulders/arms so made me sore.) But it really does look like a fun crowd. Would be fun to try that stuff out. Now two gyms I need to get to from these boards. |
Posted By: West
Date Posted: 11/30/09 at 7:04am
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Can anyone tell me what the front squat does that a back squat won't?
I just dont know, and im still pretty new to weightlifting, so im all ears. And i dont know technical names of muscles, so id appreciate a Dummies guide to different squats, so to speak.
Thanks for the help West ------------- Drink to the fame of it, honor the name of it, The Tartan. |
Posted By: chirolifter
Date Posted: 11/30/09 at 7:10am
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West Front squats work directly on the quads, where rear squats hit the glutes and hamstrings more. FS also work you upper back, RS tend to work more low back. I feel that RS will give you more overall strength and FS would be more sport specific ie; O-lifting... Not sure which best translates to throwing? I usually switch off!!! Interested in hearing what others have to say? ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: dl_buffy
Date Posted: 11/30/09 at 8:33am
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From my reading over weekend (was researching throwing workouts on internet) it seems that they favor the front squat over the back squat because of the heavier hit to the front of legs (quads). But, if you extrapolate from that then you would want to do back squats for HG because we have a lot of throws that use that leg/back position (Sheaf, WOB, Caber) On the other hand we have moves that are 'similar' to Olympic throwing (WFD, Hammer, Stone). So...uhm...still lost unless that means we have to do both because we have benefits from both. Or...(thinking as I type)...do deads for the first ones and front squat for the last ones. :^) |
Posted By: West
Date Posted: 11/30/09 at 8:41am
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alright, thanks to both of you. I was contemplating eliminating front squats, but seeing as others think its important enough, ill keep on doing it. Thanks again ------------- Drink to the fame of it, honor the name of it, The Tartan. |
Posted By: Pingleton
Date Posted: 11/30/09 at 11:51am
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FWIW: http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=6186&KW=Squats&PN=0&TPN=1 - http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=618 6&KW=Squats&PN=0&TPN=1
------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: chirolifter
Date Posted: 12/11/09 at 4:30am
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110 snatch, 110 3 pos. pulls, 50# sand bag core crushers, 25# hammer swings... http://www.youtube.com/watch?v=wSpMgoYqdIk - http://www.youtube.com/watch?v=wSpMgoYqdIk ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: phatmiked
Date Posted: 12/11/09 at 6:50am
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hey gene, how many sets you doing of the different exercises? ------------- |
Posted By: chirolifter
Date Posted: 12/11/09 at 7:12am
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After about 8 snatches (singles up to 110), 4x3 pulls, 3x7 ring pull ups, 3x8 core crushers l/r, 3x not sure on the hammer wings.. So usually 3-4 sets and no more then 8 of accessory stuff.. Depending how I feel. I did the cc and hammer swings with standing wtd. crunch and 200m row all crossfit style- 3 rounds ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Alaska
Date Posted: 12/11/09 at 8:58am
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My typical training week right now is:
Sunday: OHP This is pretty much what I've been doing for the last 6mo. It's all subject to change with different training programs. For instance, I'll be running Smolov starting next month, so my schedule will change to: Sunday: Squat lol.. That'll be fun. I, for one, believe that there's no use in building "Special Strength" until you actually have a real strength base. I don't really use any special movements specifically for HG yet, because A) I dont even squat 600 yet, so I dont really have any strength to speak of and B) I have shitty ass technique, so that special strength wouldn't really help a whole lot.. I'll continue to powerlift with my powerlifting programs and work on throwing when I can :) |
Posted By: chirolifter
Date Posted: 12/12/09 at 9:26am
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Squats for me squats and pulls for Jeremy http://www.youtube.com/watch?v=e-SZ5MxfCJU - http://www.youtube.com/watch?v=e-SZ5MxfCJU ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: M-BAAB
Date Posted: 12/12/09 at 9:51am
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fronts versus back? 8 years of experimenting on myself . My main result: if I am front squat strong - I throw farther and lift heavier. But , like Gene says - I do just as many good morning jump squats for balanced development. alaska - I have never even stood under 600lbs. That is not necessary at all to throw far in this sport. Take film of yourself throwing and send it to someone who`s good for review and advice on two things. Technique - number one priority for all shitty technique throwers - learn to from someone good and throw however wherever you can w. homemade implements if you have to. Fix your worst area - speed usually for new ams and most meatheads and powerlifters who come into this sport. I highly suggest some research into plyometrics (careful) and fast feet drills like the D.O.T. and line drills and jumping rope , etc. Fastest guy w. best technique wins. ------------- 51 , 72 and 15 at 50 |
Posted By: thegnome
Date Posted: 12/12/09 at 9:54am
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I'm going to start posting my stuff here as well: Right now it's Week 1 Monday - Clean & Jerk, Overhead Squats + Accessory Tuesday - Conditioning Thursday - Back Squat, Bench + Accessory Friday - Conditioning Week 2 Monday - Snatch, Front Squats + Accessory Tuesday - Conditioning Thursday - Deadlifts, Press + Accessory Friday - Conditioning As the cold weather goes away and the season approaches I'll drop the conditioning stuff and start playing with rocks and throwing stuff. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: M-BAAB
Date Posted: 12/12/09 at 10:02am
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Gnome +1 make your conditioning work for you too - like Gene`s 4 or 5 station cardio lifting ,pulling , whatever circuits. ------------- 51 , 72 and 15 at 50 |
Posted By: chirolifter
Date Posted: 12/12/09 at 11:03am
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The conditioning has made a world of difference for me both on the field and off... Now if I could just utilize my strength in the throws- URGH........ ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Alaska
Date Posted: 12/15/09 at 5:56am
Thanks man! I definitely need all the advice and practice I can get. This year I hope to practice more than a couple of times, since that's definitely what I need.. I wasn't trying to imply that one needs to squat 600lbs to be successful in the game. What I was getting at was that people like me, that don't have the technique down, would benefit more by practicing the throws than by learning new ways to move a barbell. I've got this theory that trying to teach athletes correct form/technique on olympic movements(or any complicated barbell movement) is counterproductive. If the athlete doesn't know how to throw and also doesn't know how to do a snatch or a c+j, which are you going to have him spend more time on? Obviously they would need the strength training, so they still need to be in the gym, but most of the coaching should be spent on throwing... Annnnyway, that's my piece. Bottom line is, I suck at throwing and need to get better:p |
Posted By: chirolifter
Date Posted: 12/15/09 at 7:00am
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Light CJ, heavy presses http://www.youtube.com/watch?v=rLfbIcwUaHQ - http://www.youtube.com/watch?v=rLfbIcwUaHQ ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: thegnome
Date Posted: 12/15/09 at 9:04am
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Light is obviously a relative term....nice work! That's making me feel pretty pathetic but here's what I did Yesterday: (all in kg) ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 12/15/09 at 12:18pm
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Very nice work... I would dump the toe raises and do snatch grip pulls after the snatches, like 3x3, go 65, 67.5, 70... Pulls should only be done 110% of your best lift... Keep the bar moving FAST!!! Remember everytime you do a lift and or pull your doing a toe raise... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: Silverback
Date Posted: 12/15/09 at 1:20pm
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More vid please Gene, very much enjoying your gym and your stuff. Thank you. Once I get back worthy I will contribute. ------------- Mule Sportkilt AST Sport Supplements |
Posted By: Wayne Hill
Date Posted: 12/15/09 at 2:09pm
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Your lifts are always worthy.
------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: chirolifter
Date Posted: 12/16/09 at 2:25am
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Thanks Myles... Cant wait to see how far you have come along... INSPIRATION!!! Thanks again... ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: C. Smith
Date Posted: 12/16/09 at 2:33am
Gene - is there a reason you don't lock out the "presses", or was that just trying to get used to holding some heavy weight? ------------- |
Posted By: chirolifter
Date Posted: 12/16/09 at 4:32am
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Just trying to throw the weight... It also saves my shoulders a bit, and yea I can overload on it. ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: thegnome
Date Posted: 12/19/09 at 6:02am
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Rest of the week Wed: Conditioning on that elliptical thingy XC ski season should be soon so I use that now. Thursday: DL's 5's then a set of 10 it was a PR for 10 reps. Then Military Presses 5x5, then Power Shrugs and finished with Hammer Curls Friday: Rode that spin bike thing we got for the weight room I might go into St. Lawrence tomorrow and do some snatches and c&j's since I probably won't be able to get into a gym until I get to Pgh. on Wednesday. Then I'll get to play at Lifeforce (the old South hills Golds) for a week or so. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Wayne Hill
Date Posted: 12/19/09 at 6:16am
Good idea. Alexeyev used to train the quick lifts standing in water, although I don't think it was frozen at the time. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: thegnome
Date Posted: 12/19/09 at 6:36am
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Not into THE St.Lawrence, into St. Lawrence, the University silly. Oh and I thought the Alexeyev thing was a joke he pulled and he only did that picture to mess with everyone's head.
------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: Wayne Hill
Date Posted: 12/19/09 at 8:57am
Oh: never mind.
It probably was: he did like to mess with people. I was just trying to be supportive. ------------- "We may be small, but we're slow." - MIT Rugby |
Posted By: thegnome
Date Posted: 12/19/09 at 12:00pm
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You always are supportive! We need to get you back out on a field, you are greatly missed. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: chirolifter
Date Posted: 1/02/10 at 9:27am
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Thurs. 12/31... weights, 35, 28 x 6each snatches up to 100k, hang pulls, 90,100,110 fast triples, 120,130, 140 re-set x3 ring pullsups 3x7, low row 3x8 standing crunch, row 200m, core crushers, gripperx40-all crossfit style x 3rounds... Bike 15min 1/2/10 Both Hammers x 9, Light hang Power Cleans 5x3 80k. Core Bike 20min ------------- "It's what you do when no one is watching that builds character." Gene Flynn |
Posted By: brandon
Date Posted: 1/05/10 at 2:09am
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started doing a push / pull routine monday and thursday- pushing excercise. squats, bench press, shoulder press, etc tuesday and saturday- pulling excercises. deadlifts, rows, cleans, etc. i mix up different push/pull excercises i also throw at least once a week and do grip work one or two times a week ------------- visualize it, plan it, lift it!!! |