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TRAINING LOG : Bert Sorin

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Bert Sorin View Drop Down
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    Posted: 10/24/11 at 12:38pm
Can't remember last 6 weeks. No training. Lots of working. Lots of
hunting. That is all. I think I slept a few times.

Today's training (if u can call it that)

A1 Base Camp Jammer Arms press 4x20 with bands
A2 45 degree hyper x10

B1 Base Camp Jammer Arms row 4x20 with bands
B2 Side bends on Hyper 4x10 each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/11 at 1:25am
Tweaked my back this weekend loading a deer stand into a truck. Think I
moved a rib on my spine. Really getting tired of this. Ruck up and get
ready for Chucktown this weekend. Maybe they will just make us drink
beer and tell hunting stories instead of throw.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 9/09/11 at 11:26am
9-9-11

Thanks for the encouragement big Paul. Much appreciated. Nervous
system much better today

pre- usual

throws-20lb. sheaf
easy throws at 28' go figure

Front squat
275
7 singles

A1 reverse curl DB 4x10
A2 Pit Shark walk 4x20 steps

Much better today. Gun out of mouth.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 9/09/11 at 2:05am
9-7-11

throwing-

craptacular.
17.4 stone
stand 40'
SA 42-43'

56wfd
1 turn 32'
2 turn 34-35'

push press
5x2 185

hang snatch pull 3x3 225

roll and stick recovery.

uuuhhgggg.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/11 at 3:52am
Congratulations Bert!

We do not stop playing because we grow old. We grow old because we stop playing.



    - George Bernard Shaw



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/11 at 2:59am
8-31-11

massage

pre-usual

hammer 16lb winds
throws x 8-10 110-115' easy uphill
left hand x3 100'ish

flush circuit lift x2 thru

band pull apart x20
shoulder band dislocate x20 each
Concept 2 Ski Erg 300m
TKE x20 each
Reverse Hyper x20
Tendo Tricep pushdown x20
Glute Bridge x20
Ski ERG 200m


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/11 at 12:12pm
8-29-11

Found out my wife and I are having a boy today. Awesome.

Pre-usual

Front Squat. Max effort.
All weights plus 116lb. of chains
135x3
185x2
225x2
245x1
275x1
295x1
315x1
335x1 (which made total weight 451 at the top. ) Cool.


Note - 30 days ago 355x2 with no chains almost killed me.

A1 Lat pull on fat bar 3x10
A2 Forearm Factory 3x20 each

Stick and roll. Try to throw tomorrow. hammer time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/29/11 at 12:53am
8-26-11

Pre- mobility, rolling, ropes

Lifting first (to see how it would effect nervous system)

hang cleans 7x2 205lb. with tendo - goal over 1.5m/s average velocity
1.43, 1.59 2.29 peak
1.41, 1.51   2.35
1.34, 1.65   2.36
1.29, 1.46   2.42
1.35, 1.65   2.36
1.61, 1.68   2.36
1.61, 163    2.29

Note - first reps usually slower. thought it was from lack of eccentric
load. Found out that I was "short stroking" rep 1, in preparation for rep
2. I started treating each rep in the set like a single, and the first rep
velocity jumped up (note change between sets 5 and 6.

Push Press-
5x2 165lb. 75k looking for average m/s over 1.25m/s
1.41, 1.42 (1.41 was previous best)
1.38, 1.41
1.45, 1.50 1066 watts (up from 778 one month ago, and 1044 last
week)
1.45, 1.50
1.50, 1.44

Throwing with Cyborg Jason Lawson
Sheaf 8-10 throws all over 27+ 20lb. bag. Sweet. Felt easy squeezy

WOB- standing of course
10-12 reps cleared 16'. First time since Feb 2009 Phoenix.


back in the gym- 3 times thru
A1 KB farmer walk (one side) 145lb. 15-20 steps each hand
A2 Hip extension on GHD x12
A3 TRX push up x8

Things are coming back! Best throws I've had in over 2 years this week!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote titanium 2 Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/11 at 9:14am
I SETTLED FOR THE SMILIE FRYS....
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/24/11 at 8:34am
8-23-11

Pre-usual

Matso came in town to train this week. Well, I guess he might actually
work too, although I am not fully convinced of this. We got to throw
together, and no disrespect to any of my throwing partners past or
present, but he is the best thrower I have trained with for a while. That
was nice to not be in "coach mode", but to mix it up with a thrower at
the top of his game, and share ideas.

Overhead stone throw x3 15.5 55' ish

Braemer 22lb. x3 35-37'
Open stone 15.5lb. (full throw) x12 Crappy Von Crapplestein. Maybe
like 45'
SA x1 46'
Stand x1 48'. Great.


HWFD
1 turnx3 32'. Gettin better
full x6 34-35' mostly. one went 37'6" Comin' back. Hook grip felt
locked in, core felt stronger. Getting closer to just throwing and not
worrying about my body falling apart, which is nice.

LWFD
full x6 72'-77'6" nice. It was fun to chase Matso up the hill. Which he
stayed a good 5' in front of me.

Lifting:
Front Squat 6x2 245lb.
m/s average :
.79, .71
.74, .71
.75, .76
.76, .78
.79, .83 (903 watts)

Cheat curl on fat e-z curl bar
125lb. 5x3

Post workout-
A ton of boneless wings and Champion Chips
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/11 at 11:25am
Just did some calculations. My push press wattage has gone up 37% with
the same weight, 75k, in the past 36 days. (778 watts to 1044). Sweet!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/19/11 at 11:13am
8-18-11

Pre usual - Willet Whisky

open stone drills, working on full throw leg sweep a la Randy Barnes

Roothog Push Sled 50lb. 2x10 yard sprints (Bob sled training) 3.16
seconds best time. Why, I don't know.

Push Press
warm up sets
165lb. 5x2 all over 1.25 m/s best set was 1.40, 1.42 m/s 1044 watts

Willet Whisky

Hang Clean
205lb. 6x2 average over 1.5 m/s
Best set 1.45, 1.65   1504 watts

Snatch Pulls
3x3 295lb.
Best set 1.24, 1.33, 1.28 m/s 1747 watts

Farmers Walk 1 handed 165lb. 3x20steps each

TRX Push up 3x5

Post work out - Willet Whisky

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/18/11 at 11:05am
8-18-11

Actually threw today. Gotta get ready for Charleston!

warm up - d flex, barbell complex

overhead heave 17.5lb. stone 50'

stone standing 17.5x5 40' best, 21.5lb. stone 35'
open stone 21.5x4 33'ish crap

hwfd
1 turn x3 up to 30', gettin better
full x4 up to 35'

lwfd
full x5 all over 72', best 76'8"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/11 at 12:23pm

Originally posted by Daniel McKim Daniel McKim wrote:

Originally posted by jsully jsully wrote:

where do you get 145lb kettlebell?


He knows a guy ...

pwnd... thanks dan..

 

doh

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/11 at 12:04pm
8-16-11

pre usual

A1 Front Squat 5x4 225 - tired, just needed some work
A2 Thick Bar cheat curl 10x6 135

Hip extension 3x15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/11 at 5:32am
Dan is a world class trash talker. It's rareness makes it powerful.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Ryan Stewart Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/11 at 4:08am
Got to love when Dan Mckim talks trash.
John Gallagher- "MASS MOVES MASS"
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/16/11 at 1:35am
Opening day deer season workout:

Pre - Chick Fil-A Combo #1
Hydrate

Warm up
carry gear in 90 degree heat for 1/4 mile to stand
Dynamic hip mobility - climb 16' ladder into tripod

As many rounds as possible until dark:
A1 Use binoculars x15 seconds
A2 Sit really still
A3 play with hunting gear in the stand quietly
A4 Check wind

Core:
1x1 (duration 30 minutes) watch does and yearlings eating
1x1 Decide between two big bucks crossing power line
1x1 Pick a spot, shoot, watch deer drop
10x1 text friends
1x1 Drive to deer
1x1 High Pull 170lb. Deer from floor to Hitch Haul on back of truck
(1m/s)

Post-
Drive to processor, tell hunting stories, water, try to figure out how I
will time to throw now that hunting season is in.....

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Post Options Post Options   Thanks (0) Thanks(0)   Quote MAT$O Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/11 at 6:36am
hhaha well done Dan... yeah Sorinex is truly amazing.
Every toy you could think of and some that you didn't know
existed.
USPlabs
Conquest Nutrition
SPORT KILT
Clevenger Sheaves

Training LAB ebook "Strength Training for The Highland Games
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Daniel McKim Quote  Post ReplyReply Direct Link To This Post Posted: 8/12/11 at 12:15pm
Originally posted by jsully jsully wrote:

where do you get 145lb kettlebell?


He knows a guy ...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote jsully Quote  Post ReplyReply Direct Link To This Post Posted: 8/12/11 at 11:25am
where the hell do you get 145lb kettlebell?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/12/11 at 11:09am
8-12-11

Pre usual

hang clean from blocks
goal - keep 2 out of 3 reps in each set over 1.5 m/s av velocity
92k (205lb.)

7x3
ave rep - 1.51 m/s
highest rep - 1.71 m/s 1542 watts

Clean grip pulls from blocks
4x3, 295lb.
up to 1.37 m/s 1813 watts

Box jump cluster set x12 24"

Med ball clean and overhead push throw 5x2, 50lb.

KB walk (one hand at a time) 4x20 steps, 145lb. (this is done to get the
core strong as fast as possible for the hwfd in 5 weeks) tried to keep
the torso straight.

wide grip low row 3x12

forearm factory 3x10 each
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/10/11 at 11:44am
8-10-11
pre usual

standing stone throw with 20lb. med ball x5
winds both ways with 30lb. kb on a rope x4x6-8 each way

shoulder pre hab - db, indian clubs
push press warm up, then 10x2 185lb. pretty strict

A1 Band triceps 3x10
A2 TRX push up with 4 sec ecc. 3x5

Pit Shark walk 90lb. plus bands - 30, 50, 60 steps fast paced

Washington Bear Hunting training for Sept 26th - jog with 45lb. of
chain strapped to my chest. 1/4 mile

Post - stretch and swim
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/08/11 at 11:46am
8-8-11

pre usual

Front squat
doubles - 135, 135, 225, 275, 275, 295, 315, 335, 355lb.
KB swings wob and wfd style 52lb. between sets of f squats

Cheat curl 6x3 135

A1 Hip Extensions on GHD 3x12
A2 Lat pull with fat bar 3x12

Forearm factory wrist work, CoC #2 gripper each hand

Post - Critical reload
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/11 at 11:26am
8-5-11

pre as per usual

Clean from floor (first time cleaning in years with any real weight)
doubles from 115 to 265lb.
two singles at 285
tried 300 from floor. made it. While I was there, I hit 4 more from the
hang, just for old times.



A1 Rows on Reverse hyper with Rolling thunder 2x10 each
A2 Neck attack 2x15

Home
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/11 at 11:24am
8-3-11

Pre as usual

A1 Single leg bulgarian squats up to 55lb kb 5x5 each leg
A2 Low Row

B1 Pit Shark Walk with plates and bands 5x20 ish - secret training of
the used-to-be pros
B2 Fat bar reverse curls

5 Guys Burgers and Fries
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/02/11 at 1:48am
Too early to tell for sure, but the sequence seems to be important, at least
it make sense. The more I use the stick, generally the better I feel. I miss
me some Mule!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Silverback Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/11 at 1:46pm
How did that work with the stick first.  I have been doing the dynamic and then rolling.  Using 5" PVC.  Have not been using my stick.
Mule

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/11 at 1:27pm
8-1-11

regular pre game

A1 Front Squats up to 280lb. 5x3
A2 Hungarian Core Blaster 6x8-10 75lb.
B1 Push press 5x2 135 (light)
B2 Recon Ring row
C1 Swiss bar Alternating DB press (pec rehab) 3x30
C2 Box jumps two legs to one landing on foam. 18" 3x3 each leg

Foam roll. Back to work.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/11 at 3:50am
July 29 2011

pre meal
pre supps
warm up circuit

A1 Snatch grip hang high pull 10x3 225lb.
A2 Recon Ring pull ups 10x6

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