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TRAINING LOG : Bert Sorin |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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Good call Paul. I have actually been using a similar bar recently, I like the change.
Give us some more tips Paul! You have probably forgot more than we know. |
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In Strength and Throws,
Bert |
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Unbalanced
Groupie Joined: 7/29/10 Location: United States Status: Offline Points: 89 |
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Bert,
Thanks for the response. I like the fact that you can build strength in the upper back and develop a more explosive scapular retraction. Should give me a snappier (my technical term) release at the trig. Probably helps with the cast as well. Glad to see you back at it. keep the tips coming, I appreciate the help from the pros. Never see this with any other sport. I look forward to seeing your numbers go up and enjoy reading your training log. My training is all over the place. If you get a second, maybe you canperuse my training log. Randy Wolken is the name it is under. Paul, I have been seriously considering getting a Swiss bar for home. It has a ton of applications. Smitty from Diesel Crew highly recommends it. Thanks for the advice! It is the advice from champions like you and Bert that will help us all to achieve our goals!!! Take care all,
Randy |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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I'll check it out Randy! Best of luck with your training!
10-14-10 back really tight today, going to be a recovery day Warm up dynamic flex Front Squat 7x3 up to 152 DB bent row with 45's 5x10 done |
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In Strength and Throws,
Bert |
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godfather
Newbie Joined: 7/24/10 Location: United States Status: Offline Points: 25 |
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I probably have Bert but it's early onset of oldtimers...........
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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Might be, Paul, but you can still sell it!
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In Strength and Throws,
Bert |
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mike pockoski
Senior Member Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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my 2 cents...cheat curls are awesome.
go heavy, mindy used to regularly do 185-205. her "curls" were better form than her cleans... |
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will barron
Postaholic Top 10 in the USA - '03, '04, '07, '08 Joined: 8/30/04 Location: United States Status: Offline Points: 1455 |
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you guys are genius. I need to try these.
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Pingleton
Postaholic Highland Games' virtually straight legs Joined: 11/28/06 Location: Canada Status: Offline Points: 2747 |
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Bert and others,
While I am very familiar with the background and details of the Power Curl, how do you feel it compares to Hip Snatches, and what do you see as the relative pros and cons of each lift? FWIW, I am a bigger fan of the Hip Snatch (performed correctly) for those with the ability and space to lift weights overhead. |
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We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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What kinda weight did you use Mike? |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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10-18-10
dynamic flex root hog sled push and pull med ball on rope whacks major: Overhead squat x3 95, 135, 155, 185, 205 x1 A1 Front squat x3 185, 225, 245, 275 A2 Chest supported row w/ DB 5x6 Assistance: B1 Glute ham raise 5x6 B2 Pull ups on rack balls 5x6 C1 Neck attack 2x15 C2 Knees to elbows hanging abs 2x15 PWO- Muscle milk 2 scoops |
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In Strength and Throws,
Bert |
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mike pockoski
Senior Member Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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i'd stay in the 225-255 range for workout type wt. sometimes as high as 275. i always felt that once i got up over about 225, the wt change didn't make much difference in how the exercise felt. 275 made me feel cool but honestly didn't feel like it was doing anything more for my biceps than 225 (more legs, butt, etc. like a heavier clean...but i was already working those with regular oly lifts), so i never pushed it for fear of an injury. my object was to curl as hard as i could against something that was relatively immovable. When i did this, my caber game came together for me. Sorry to hijack your thread, bert! [:un-hijack:] |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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No Mike, Hi-Jack away. I never realized you did these too. Very cool. But doesn't curls make your hammer go down?
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In Strength and Throws,
Bert |
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mike pockoski
Senior Member Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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yep, i could throw a hammer almost a mile, right over those
mountains, until i started heavy curls... |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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At least you sit in the hot tub with your soul mate afterward.
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In Strength and Throws,
Bert |
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mike pockoski
Senior Member Top 10 in the USA - '09-'12 Joined: 2/01/06 Location: United States Status: Offline Points: 422 |
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when are you coming up here to see my wife and your baby?
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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I had to leave your place early this morning when you came home.
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In Strength and Throws,
Bert |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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training has gone pretty slack recently on account of work, and the rut (deer hunting). I tend to get in some ropes here, some KB there etc.
Here is how today went: 10-27-10 rope circuit 5 minutes kb swings 3 minutes back 1/2 Squat on Hurricane machine x10 135, 225, 315, 315, 315 Diamond bar standing press- 135 x6 for a few sets Hogline rope diagonal wood choppers 3x5 each YTM 3x12 tennis ball and stick work |
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In Strength and Throws,
Bert |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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WOW, that was a bit of a break from the logging of workouts. Been
super busy with business, and Lesley and I have a little Sorin on the way. Should be here around January, and hopefully he /she will be better at the caber than me. It is hard to think they could be worse. I digress. My training this summer has been VERY spotty. I turned off my head for a few months and worked out with my buddy Joe "House" Wilson and Jason "Cyborg" Lawson. Both are much stronger than me, and have different protocols in many ways, so I jumped in with them for a change of pace and a mental break from trying to be a better thrower, something that has been the basis of my training for almost 20 year (besides the recent medical set-backs). We trained the basics, bench, squat, dead. No Oly lifting, some "power-body building" movements. Was strong for a few minutes until I had to go out of town for work a bunch of times in a few months, held Summer Strong, etc. Anyway, I decided to throw at Grandfather Mt. to see if the fire and the love was still there, and moreover, to see my competitors. I love those guys. Best part of the game. That and the HUGE payday as a pro. Going in to the game I threw the 56 wfd twice, 28wfd 3 times, wob 3 times, stone 3 times, caber once, sheaf once, and some light throws with the 16 hammer (like 90'). This was the amount of throwing I did almost 2 years (since Pleasanton 2009). I wanted to get a true reading of what my base level of throwing was, given moderate strength levels. I threw in practice enough to make sure I was not going to hurt myself, and that I remembered the technique etc. Grandfather Mt.- 16 open stone 46'5" 2nd 56wfd 34'. uuhhgg. Dead last. This is the event that leaves me quickly if I do not train. I think this has the biggest need for core strength and "trig strength". This is also the event that correlated to huge throws in the other events when it went up. 28wfd 66'. second to dead last. Had a few fouls in the 75' area. Oh well, don't step on the side line next time. 22 hammer - 109'1.5". 4th place in a group of studs. Although I have not throw 22 hammer in training at all in almost 2 years, this was my 5 or 6th best game ever in this event. Who knew? Either my body just knows how to throw the hammer, or not much strength is needed to throw it far. Or a combination of the two. Caber - 50 degrees. 21' 115lb. Big stick, no one turned it. Oh well Sheaf - 27' with 20lb. bag. Right on my average from the old days WOB - 15' standing, hit bar up at 16'. Pretty much as average as I can get. Surprisingly - I was not overly tired or sore after the game. usually, I feel like hammered dog crap. DOMS set in, and the next two days were rough, though. After talking with Gallager, I got some good ideas on utilization of the Tendo units, and in talking with Craig, I put the finishing touches on my new training regimin. Pretty basic, but working off of the principle of doing only things that are proven to work. Very simple concept, but one often overlooked when one likes to experiment (like myself). So here goes: (note- I have attempted to put in all details, as I feel they are important not to overlook. Example - proper hydration are as important as deadlifts) Monday 7-11-12 Pre workout meal & hydrate 1 hour out Pre workout supplements & hydrate 30 min out warm up- Dynamic Flex Shoulder prehab mobility work with 5-10lb. DB's Core- Push press Tendo Power Test (sets of 3) (best rep recorded) 42k 1.51 av. m/s 621 av. watts 51k 1.46 m/s 730 watts 62k 1.28m/s 778 watts 71k 1.10 m/s 765 watts 80k .97 m/s 760 watts 89k .87m/s 759 watts 98k .72 m/s 677 watts 107k .68 m/s 713 watts - this was a max effort. 108k might have not gone up! uuhhgg. Deadlift Tendo Power Test (sets of 3)(best rep recorded) Plates were on a 2" block. Short orange band on each side of bar, which added 100lb. of band tension at the top. Weight is bar weight, does not include band tension. 61k 1.05 m/s 628 watts 70k 1.02 m/s 700 watts 79k 1.05 m/s 813 watts 88k .95 m/s 819 watts 97k .86 m/s 817 watts 107k .75 m/s 786 watts Went home and ate dinner, sticked and stretched. |
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In Strength and Throws,
Bert |
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KiltBill
Postaholic Joined: 7/28/07 Location: South Ga. Status: Offline Points: 1991 |
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Bert, Congrats on the little one! Welcome back, look forward to following your Tendo progress. You, John & Craig hashing out Tendo ideas, WOW. |
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Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs!
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Mountain Man
Senior Member Craig Smith Fan Club Joined: 4/07/08 Location: United States Status: Offline Points: 946 |
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+1 what Bill said. I am doing my first Day 1 tests with my Power Factor in about 2 hrs. I appreciate any learning your can throw out. I am also very happy to see that you use(d) the Hurricane for your squats--I love them. They place next to no pressure on my lower back. I also use it for Incline Bench too (I workout alone and this negates the need for a spotter). MM |
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Robin Walker
"The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Lots of ideas shared.
Good for all parties involved. Glad you're back sir. |
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MAT$O
Postaholic World Champ - '12 Joined: 7/19/10 Location: United States Status: Offline Points: 1242 |
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Despite what everyone says those Sorins are pretty decent
people. |
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USPlabs
Conquest Nutrition SPORT KILT Clevenger Sheaves Training LAB ebook "Strength Training for The Highland Games |
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titanium 2
Senior Member Joined: 11/16/10 Location: United States Status: Offline Points: 200 |
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In all fairness Matt your judgement is sketchy, 'cause you think Pulcinella is OK!
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MAT$O
Postaholic World Champ - '12 Joined: 7/19/10 Location: United States Status: Offline Points: 1242 |
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true... it is a strange group of people i associate with..
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USPlabs
Conquest Nutrition SPORT KILT Clevenger Sheaves Training LAB ebook "Strength Training for The Highland Games |
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Beau Fay
Senior Member Call me Beauregard. Joined: 7/25/06 Location: Guadeloupe Status: Offline Points: 383 |
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Really happy to see you back, Bert. Looking forward to some big throws and great insight from you.
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"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed
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BKetch
Senior Member Joined: 2/13/08 Location: United States Status: Offline Points: 647 |
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Great to see your back and congrats on the little one. Fatherhood is an amazing blessing!
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“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 |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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Wednesday July 13
Pre workout meal / hydrate Creatine Warmup- dynamic flex, general strength circ. Core- Tendo hang Snatch x3: 52k - 3.04m/s peak velocity, 1.44m/s av. 734 watts av. 52k- 3.36, 1.77, 902 (using straps, interesting to see the difference) 52k- 3.36, 1.71. 871 52k- 3.32, 1.73, 882 52k- 3.03, 1.51, 769 (tried catapult technique) 52k- 3.21, 165, 841 52k- 3.40, 1.71, 871 52k- 3.21, 1.55, 790 Front Squat tendo test x2: 62k - 1.63m/s peak vel, 1.09m/s av. vel, 650 watts av. 70k - 1.52, 1.01, 693 79k - 1.54, 1.01, 782 88k - 1.47, .95, 819 97k - 1.37, .89, 849 106k - 1.27, .83, 862 115k - 1.17, .75, 845 125k - 1.00, .66, 808 134k - .81, .58, 762 post workout shake, roll stretch etc. |
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In Strength and Throws,
Bert |
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CHAD
Postaholic Dangerously Anabolic Joined: 2/04/05 Location: United States Status: Offline Points: 2142 |
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"(tried catapult technique)"
Just doesn't pop like the good old jump shrug, does it? |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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No it is (to me) more complicated than that. The bar does not brush the
thighs, instead hits the hips at the pubis. There is no triple extension (hips, knees, toes). The heels stay on the ground, and the hip position is different. I do not fully understand it. It is a technique used by all of the countries that are good at oly lifting, not us. I am not sold on it, but testing it to see higher bar speeds if there are some to be had. I will try to get Stephen Powell to comment on this technique. He is an expert on coaching it. He is a oly lifting coach at our place. |
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In Strength and Throws,
Bert |
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Bert Sorin
Senior Member Joined: 8/24/06 Location: United States Status: Offline Points: 633 |
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Josh - just re-read your post. Sorry for the lengthy response earlier.
To answer your question - No, it doesn't. I still like me some good ole jump shrugs. They seem to correlate to sports MUCH better IMO. |
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In Strength and Throws,
Bert |
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