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TRAINING LOG : Bert Sorin

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Bert Sorin View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 9:49am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Unbalanced Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 9:49am

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 11:07am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote godfather Quote  Post ReplyReply Direct Link To This Post Posted: 10/14/10 at 11:32am
I probably have Bert but it's early onset of oldtimers...........
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/10 at 1:22am
Might be, Paul, but you can still sell it! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mike pockoski Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/10 at 1:42am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote will barron Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/10 at 7:23am
you guys are genius. I need to try these.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Pingleton Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/10 at 7:47am
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.

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 C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 10/15/10 at 8:01am
Originally posted by mike pockoski mike pockoski wrote:

my 2 cents...cheat curls are awesome.

go heavy, mindy used to regularly do 185-205. her "curls"
were better form than her cleans...


What kinda weight did you use Mike?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/18/10 at 11:34am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote mike pockoski Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 12:18am
Originally posted by C. Smith C. Smith wrote:


Originally posted by mike pockoski mike pockoski wrote:

my 2 cents...cheat curls are
awesome.

go heavy, mindy used to regularly do 185-205. her
"curls"
were better form than her cleans...
What kinda
weight did you use Mike?


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 12:25am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote mike pockoski Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 1:04am
yep, i could throw a hammer almost a mile, right over those
mountains, until i started heavy curls...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 1:24am
At least you sit in the hot tub with your soul mate afterward.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mike pockoski Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 2:03am
when are you coming up here to see my wife and your baby?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 10/19/10 at 3:22am
I had to leave your place early this morning when you came 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: 10/27/10 at 11:36am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 1:25am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote KiltBill Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 3:27am

Bert, Congrats on the little one!

Welcome back, look forward to following your Tendo progress. You, John & Craig hashing out Tendo ideas, WOW.

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mountain Man Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 4:22am

+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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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 6:31am
Lots of ideas shared. 

Good for all parties involved. 

Glad you're back sir. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MAT$O Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 6:53am
Despite what everyone says those Sorins are pretty decent
people.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote titanium 2 Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 7:51am
In all fairness Matt your judgement is sketchy, 'cause you think Pulcinella is OK!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote MAT$O Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 9:26am
true... it is a strange group of people i associate with..
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Beau Fay Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/11 at 6:53pm
Really happy to see you back, Bert.  Looking forward to some big throws and great insight from you. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BKetch Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/11 at 5:07am
Great to see your back and congrats on the little one. Fatherhood is an amazing blessing!
“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.”
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 7/14/11 at 10:01am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote CHAD Quote  Post ReplyReply Direct Link To This Post Posted: 7/14/11 at 12:34pm
"(tried catapult technique)"

Just doesn't pop like the good old jump shrug, does it?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 7/15/11 at 1:33am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Bert Sorin Quote  Post ReplyReply Direct Link To This Post Posted: 7/15/11 at 1:35am
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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