TRAINING LOG: Rick Eklof
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Topic: TRAINING LOG: Rick Eklof
Posted By: kgb1
Subject: TRAINING LOG: Rick Eklof
Date Posted: 7/31/10 at 11:23am
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I was hoping that the Duke of Geritol (Baab) or Big Ed would post a training log to represent the over 40 crowd here in Texas to balance out the young'ens (Quint, Duncan, Andy Vincent, and the rest). I'm not nearly as talented or strong as the others, but I'll give it a go. Since today was my 44th birthday, I devised this workout to try to incorporate the number 44 whenever possible. Box Jumps 24 x 44 reps Clean High Pulls 60 kg x 5 x 2 sets 90 kg x 5 110 kg x 4 x 11 (bodyweight for total reps equal to age) Pushups 44 Overhead Stone Throws (alternating forwards & backwards) 70 lbs x 44 yards x 3 sets Stone Load plus Sled Drag Medley 135 lb stone to 44 height + 184 lbs x 25 yards x 2 sets
------------- Spencer hates me! |
Replies:
Posted By: verewulf
Date Posted: 7/31/10 at 12:12pm
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Haha I am under 40 and still can't keep up with you. |
Posted By: C. Smith
Date Posted: 7/31/10 at 12:48pm
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Thanks for logging Rick!
------------- |
Posted By: kgb1
Date Posted: 8/01/10 at 10:24am
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Quick 30 minute workout after mowing the yard in the 100+ degree heat. Power Snatch from Blocks 50 kg x 5 x 2 sets 60 kg x 3 70 kg x 2 x3 Military Press 50 kg x 5 x 2 sets 60 kg x 5 65 kg x 3 x 3 |
Posted By: clwoods
Date Posted: 8/01/10 at 10:44am
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OHHHH don't tempt me young man......not quite as old or decrepit as cpt Geritol, nor nearly as strong as either he or Big Ed. But, as you know, life, kids, wife, job have gotten in the way of my highland games aspirations. Next week, God willing, I plan on getting back to the gym and practice. We need to hook-up for some more early Saturday morning practices and make it over to Keller once a month just to keep those boys and girls honest. PS - Don't be such a girl, record your lifts in lbs. Duncan and Big Ed might have problems with the conversion. ------------- Woody |
Posted By: Andy Vincent
Date Posted: 8/01/10 at 1:14pm
Everyone knows kilos make you stronger  ------------- |
clwoods wrote:Posted By: kgb1
Date Posted: 8/01/10 at 2:53pm
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Since Andy is stronger than me and you put together Chris, I'm going with what he said. |
Posted By: Duncan McCallum
Date Posted: 8/02/10 at 6:45am
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"PS - Don't be such a girl, record your lifts in lbs. Duncan and Big Ed might have problems with the conversion." Like when you converted from Christina to Chris?
------------- The man in the arena. |
Posted By: clwoods
Date Posted: 8/03/10 at 12:05am
Duncan, Duncan, Duncan...... what I got going on under my kilt is my business!!!! I'm pretty sure numbers aren't your strength, so I was just trying to do you a solid by making it a little bit easier for you. Don't get your underoos in a bind, I'm there for you.
------------- Woody |
Posted By: kgb1
Date Posted: 8/03/10 at 12:06am
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Dont know what sucked more the fact that my cardio workout started at 4:45 am or that it was already 83 degrees when I started. Jump Rope 5 minutes Sled Drag + Sled Pull + Kettlebell Hand-to-Hand Swing Medley 184 lbs x 25 yards + 25 yards + 16 kg x20 reps x 5 medleys (1 minute rest between medleys) Sledgehammer Swings 16 lb x 30 seconds Left + 30 seconds right x3 sets (1 minute rest between sets) Sit on bench in my backyard and wonder whos more out of shape: me or Albert Haynesworth? |
Posted By: kgb1
Date Posted: 8/06/10 at 12:03am
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Felt like crap this morning when the alarm went off at 4 am. Too much heat and too little water yesterday, so kept it short this morning. Jump Rope x 10 minutes Ab Work x 10 minutes Gotta hook up some fans in my garage this weekend. It was 85 at 5:30 this morning |
Posted By: kgb1
Date Posted: 8/07/10 at 3:58am
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LWFD x 10 throws Light Hammer x 10 throws Clean High Pulls 60kg x5x2 sets 80 kg x5 100 kg x 5 x5 Front Squats followed by Back Squats 60 kg x 5 + 5 x 2 sets 80 kg x 5 + 4 x 3 sets (I need some work here) RDL's 60 kg x 5 x 2 sets 80 kg x 5 x 3 sets
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Posted By: Duncan McCallum
Date Posted: 8/07/10 at 8:02am
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How's the knee Rick? ------------- The man in the arena. |
Posted By: kgb1
Date Posted: 8/07/10 at 10:36am
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Doing better, Dunc thanks for asking. I've been doing a lot of sled works (pulls/drag in every imaginable way) which has seem to help with the stabilization issue I was having. Gonna ease squats back into the routine. Probaly once a week until Sept, then increase the frequency. Icing after every workout has been beneficial.
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Posted By: kgb1
Date Posted: 8/10/10 at 12:20am
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Think that my "get up and go" decided to stay in bed this morning instead of going with me to the gym this morning. Jump Rope Power Snatch from Blocks 50kg x 5 x 2 sets 60 kg x 5 65 kg x 3 x 3 Front Squat + Back Squat 60 kg x 5 +5 85 kg x 3 + 3 x 3 sets RDL 80 kg x 4 x 3 sets Hopefully tomorrow morning will be better. |
Posted By: kgb1
Date Posted: 8/11/10 at 12:47am
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Cardio Wednesday 10 minutes jump rope 4 - 1 minute rounds with 16 lb sledgehammer.
Talked with Big Ed last night. Got a couple of ideas that I'm going to try to work into the mix. |
Posted By: BrittneyBoswell
Date Posted: 8/11/10 at 1:34am
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Well John Henry, looks like it is time for me to go get my own hammer so I can keep up! ------------- Highland Games - The drama is so high, because the stakes are so low. |
Posted By: kgb1
Date Posted: 8/13/10 at 12:13am
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This morning was gonna be a heavy pull day, but my body was telling me that I need to heavy pulls in the beginning of the week, so I changed the plan to this. Keg Snatches + Tire Jumps 100# x 5 + 10 series of 2 jumps x 4 Double KB Clean & Press + Sled Drag + Double KB Swing 24 kg x 5+5 + 184# x 25 yards + 24kg x 5 x 4 sets
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Posted By: kgb1
Date Posted: 8/14/10 at 5:57am
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Braemer Stone 24# x 10 throws LWFD x 10 throws Deadlift 60 kg x5x 2 sets 100 kg x 5 130 kg x 4 140 kg x 4 x 5 sets Bench 60 kg x 8 80 kg x 4 x 3 sets 85 kg x 3 One of these days I'm gonna train after 8am.... |
Posted By: kgb1
Date Posted: 8/15/10 at 11:57pm
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Too many beers last night and 87 degrees in my garage at 5 am Power Snatch from Blocks 50 kg x 5 x 2 sets 60 kg x 3 65 kg x 2 x 3 sets 70 kg x 1 x 3 sets |
Posted By: kgb1
Date Posted: 8/20/10 at 10:54am
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Power Snatch from blocks 50 kg x 5 x 2 sets 60 kg x 5 x 3 sets Clean Grip Deadlifts 60 kg x 7 x 2 sets 100 kg x 7 120 kg x 5 130 kg x 5 x 4 sets Overhead Squats Bar x 8 x 3 sets (lower back felt tight, so I was just trying to pump some blood through the area and work some flexibility)
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Posted By: kgb1
Date Posted: 8/21/10 at 5:19am
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Little Sat. am cardio Double KB C&P (1 min rest between sets) 24 kg x 5 x 5 Wheelbarrow push + Sledgehammer swings 220# x 100 yards + 16# x 30sec L/30 sec R x 5 sets |
Posted By: kgb1
Date Posted: 8/26/10 at 12:30am
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Cardio thursday Jump rope x 5 minutes Double KB C&P + Sled Drag 24 kg x 5 + 176 lbs x 25 yards x 4 Double KB Swings + Farmers Walk 24 kg x5 + 100 yards x 3
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Posted By: kgb1
Date Posted: 8/28/10 at 9:35am
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Some strongman medley type stuff with Randy Wolken, Bill Boyd and Jonathan the younger than 30 pup. Jump Rope x 2 minutes Tire Flip with In and Out Jumps between flips 250 lb tire x 50' x 2 sets Double KB Clean & Press 24kg x 10 x 3 sets Tire Flip + Sled Drag 250 lb tire x50' + 70 lb x 50' x 2 sets 250 lb tire x 50' +123 lb x 50' 100 lb Keg Clean & Press x 5 + 100 lb Keg Carry (I choose overhead carry on 2 sets) x50' + Sprint x50' + Hand over Hand 95 lb Sled Pull x 3 sets |
Posted By: kgb1
Date Posted: 8/30/10 at 12:39am
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Monday AM workout Power Snatch from Block 50 kg x 5 x 2 sets 60 kg x 5 65 kg x 3x3 Military Press 50 kg x 8 x 3 sets Cut it short to get to work on time... |
Posted By: kgb1
Date Posted: 9/01/10 at 12:48am
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Wed morning cardio Farmers Walk 24kg ea. Hand x 100 yards x 3sets Keg Clean & Press + Keg Carry 100 lb x 6 + 45 yards x 3 sets Sled Drag + Double KB Swing 176# x 25 yards + 24 kg each hand x5 x 6 sets Farmers walk 24 kg ea. Hand x 100 yards x 2 sets |
Posted By: kgb1
Date Posted: 9/02/10 at 2:12pm
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Jump Rope x 3 minutes Power Snatch (kgs) 50x5x2 sets 60x3 70x2x5 sets 12" Log Clean + Press (lbs) 90x5 134x5 156x4x 2 sets 167x3x 2 sets Wheelbarrow Push (lbs) 180 x 100 yards 250 x 50 yards (tire blew out; had to carry everything back Backwards & Forward Sled Drags lbs) 168 x 50 yards each way x 2 sets Forward Sled Drags 194 x 25 yards x 2 sets |
)Posted By: kgb1
Date Posted: 9/04/10 at 2:56pm
| Another Sat morning of "strongman medley" stuff with Randy Wolken and crew. DOMS has already kicked in, so tomorrow should be "fun". Don't know how much it'll help my throwing, but I'm definitely getting in better shape. |
Posted By: kgb1
Date Posted: 9/06/10 at 10:09am
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1 arm KB C+P 32 kg x 3 x 5 sets Sandbag Shouldering 120# x 3 each side x 4 sets Sled Drags 181# x 25 yards x 8 sets |
Posted By: kgb1
Date Posted: 9/13/10 at 3:17pm
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An unplanned week off from training and a day from Hades at work, I needed some kinda off the wall workout to keep me semi-sane. Farmers Walk 24kg x 100 yards x 4 sets Double KB Clean & Press 24 kg x 10 x 3 sets Sled Drag + Double KB Swing 181 lbs x 25 yards + 24 kg x 5 x 4 sets Sandbag Shouldering + KB Farmers Walk 120 lbs x 2 each side + 24 kg x 50 yards x 3 sets |
Posted By: kgb1
Date Posted: 9/15/10 at 12:37am
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Snatch Pulls, Front Squats and RDLs this morning. |
Posted By: Unbalanced
Date Posted: 9/15/10 at 7:02am
| Get ready for Saturday big guy!!! I want to introduce you to the "Wolkenator"! Mere mortals cry at the sight of this implement while others rise to the occasion to test their mettle against the beast from Flower Mound! Also, adding cone agility drills to our already packed schedule. |
Posted By: kgb1
Date Posted: 9/15/10 at 1:53pm
| What doesn't kill me makes me stronger! Let's do it! |
Posted By: kgb1
Date Posted: 9/18/10 at 4:48pm
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1 Arm KB C&P 32 kg x 4 each side x 5 Stone Zercher squats 135 lbs x 6 x 5 sets Forward Sled Drags 78 lbs x 50 yards x 6 |
Posted By: kgb1
Date Posted: 9/19/10 at 1:05pm
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Snatch grip deadlifts up to 120 kg Military press up to 75 kg Sprints 6x200m 3x100m |
Posted By: kgb1
Date Posted: 9/21/10 at 12:29am
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Sled Pulls and Sled Drags 171# x 30 yards x 6 sets |
Posted By: J. Baty
Date Posted: 9/23/10 at 10:14am
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Hey Rick. What ever happened to Joe Lane. I heard he moved up North, then I heard he was in New Orleans. Is he still throwing? He ought to be close to throwing Masters.
------------- J.Baty |
Posted By: kgb1
Date Posted: 9/23/10 at 2:48pm
| Haven't talked to Joe in a couple of years. Mark Cannon might know what he's up to. |
Posted By: kgb1
Date Posted: 9/25/10 at 1:57pm
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Just a cut and paste from Wolken's log of what we did today. I had to leave early to take my son to the Dallas Stars Open House. We ended up with free lower bowl seats for tonight's game. Not a bad way to start off an almost 5 yo's hockey watching in a $160 seat. Sure hope he doesn't expect Dad to get him similar seats next time. First Medley -- 3 sets |
Posted By: kgb1
Date Posted: 9/26/10 at 1:13pm
| Finished making my homemade wooden "Prowler" today. Probably going to be a work in progress. Didn't have time to take it for a test run, so I'll have to wait until tomorrow or Tuesday am. Hopefully my allegries will have cleared out before I get the Prowler flu. |
Posted By: Unbalanced
Date Posted: 9/27/10 at 2:20am
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Is this a transportable prowler or do I need to build one of my own for the house? |
Posted By: kgb1
Date Posted: 10/03/10 at 1:50pm
Non-transportable. After travelling for work, being sick, having to be on call I finally got a chance to break the homemade prowler. Tire Flips 130 lbs x 40 yards x 3 sets (my almost 5 yo son was flipping a 30 lb tire next to me) Farmers Walk + Prowler 75 lbs x 30 yards + 45 lb (don't know weight of sled) x 30 yards x 6 sets (way too light on both movements) Prowler Pushes 70 lbs (plus sled) x 30 yards x 2 sets 115 lbs (plus sled) x 30 yards x 2 sets |
Posted By: kgb1
Date Posted: 10/07/10 at 1:45am
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Last night Clean & Press 6 x 6 Sled Drags + Prowler Pushes 148# x 30 yards + 106# (plus weight of sled) x 30 yards x 4 sets |
Posted By: kgb1
Date Posted: 10/13/10 at 12:57am
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Started DeFranco's Westside for Skinny B^&$s last night. Snatch Grip Deadlifts Bulgarian Squats (man did I feel these) KB 2 handed swings Core work
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Posted By: kgb1
Date Posted: 10/13/10 at 1:34pm
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Bench Press Pull-ups Pushups Bentover Rows Cheat Curls
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Posted By: Unbalanced
Date Posted: 10/13/10 at 1:48pm
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You forgot about last Saturday's workout. Take credit for
your torture session. How is your prowler prototype working out? |
Posted By: kgb1
Date Posted: 10/15/10 at 4:44pm
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I was waiting for you to post video or pictures... Don't know if it was the workout or helping my friends move afterwards, but I felt beat up in a good way the next day. |
Posted By: kgb1
Date Posted: 10/15/10 at 4:48pm
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Friday night fun (or how I got outta the house and away from the mother in law and wife's stepdad) Jump Rope Standing Triple Jump 8 sets of 3 (man I need to work on this) Farmers Walk + Prowler Medley 125 lb each hand x 35 yards + 115 lb x 35 yards x 4 sets Backwards Sled Drag + Prowler Medley 184 lb x 40 yards + 140 lb x 40 yards x 3 sets
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Posted By: kgb1
Date Posted: 10/19/10 at 12:28am
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Tuesday morning fun: Snatch Grip Deadlift Bulgarian Split Squats Reverse Hypers Core Work |
Posted By: Unbalanced
Date Posted: 10/19/10 at 2:47am
Been super busy and haven't had a chance to post yet. |
Posted By: kgb1
Date Posted: 10/22/10 at 12:00pm
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Bench Press Pushups |
Posted By: Duncan McCallum
Date Posted: 10/22/10 at 12:30pm
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Pushups rule. How's the leg/back feeling? ------------- The man in the arena. |
Posted By: kgb1
Date Posted: 10/23/10 at 9:16am
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Double KB Clean and Press 24 kg x 5x5 Sled Drag + Double KB Swing Medley 184 lb x 25 yards + 24 kg x 5 x 4 sets Sandbag Shoulder + Prowler Push 120 lb x 2 each shoulder + 106 lb x 40 yards x 2 sets |
Posted By: kgb1
Date Posted: 10/25/10 at 4:15pm
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Snatch Grip Deadlifts Bulgarian Squats RDL's (what idiot does RDL's after Snatch Grip D/L's...wait don't answer that) Core work |
Posted By: kgb1
Date Posted: 10/27/10 at 3:16pm
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Bench Pushups Pullups Bentover Rows Rear Delt Flyes Shrugs Curls
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Posted By: kgb1
Date Posted: 11/01/10 at 4:06pm
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Sat. 10/30 Strongman stuff with the Wolkenator Mon 11/1 Snatch Grip Deadlifts Backwards Sled Drags Forward Sled Drags |
Posted By: kgb1
Date Posted: 11/10/10 at 3:47pm
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First training session of the offseason. Gotta lot of work to do after a disappointing season. Actually have a written plan for this offseason as opposed winging it like last year. Hopefully I can stay injury-free. Snatch Grip Deadlifts 97 kgs x 5 (lower back and hamstrings still a little tight from Sunday, so went lighter than planned) Walking lunges 25 yards x 4 sets Forward Sled Drags 103 lbx x 25 yards x 4 sets |
Posted By: kgb1
Date Posted: 11/15/10 at 5:01pm
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Snatch Grip Deadlifts for triples Sled Drags 254# x 30 yards x 3 Double KB Swings 24 kg x 5 x 3 sets |
Posted By: kgb1
Date Posted: 11/17/10 at 2:14am
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Tuesday night Jump Rope x 5 minutes Prowler Pushes 150# x30 yards x 6 sets (1 min rest) (Wet wooden prowler + wet concrete = increased coefficient of drag) Farmers Walk Figure 8s |
Posted By: kgb1
Date Posted: 11/18/10 at 4:27pm
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Thursday night Bench Press for a new 3 rep PR for this offseason Pullups - these sucked after bench Pushups Bentover Rows supersetted with Seated DB Power Cleans Shrugs supersetted with Cheat Curls |
Posted By: Duncan McCallum
Date Posted: 11/18/10 at 4:40pm
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"Bench Press for a new 3 rep PR for this offseason" Well...? HOW MUCH YA BENCH??? ------------- The man in the arena. |
Posted By: kgb1
Date Posted: 11/19/10 at 12:37am
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Not as much as you. The numbers are lower than I would like right now, but the focus is on where the numbers will be by the time of Kickoff Games in Feb. Let's just say that I'm in "Double Secret Squared Russian Training"
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Posted By: kgb1
Date Posted: 11/20/10 at 10:31am
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Hang Snatch from Below Knee (kg) 50x5x2 sets 60 x 3 65 x 3 70 x 3x3 (jammed my wrist catching the first rep of the first set, so just stayed at this weight Log Clean & Press 134 lbs x 5 x 3 sets (trying to work some technique on the clean( Farmers Walk 125 lb x 30 yards x 3 sets Sled Drag + Prowler Push Medley 198 lbs x 30 yards + 106 lbs (+sled) x 30 yards x 3 sets
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Posted By: kgb1
Date Posted: 11/23/10 at 4:06pm
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Safety Bar Squats - haven't done these in probably a year. I'm sure I'll feel it in the morning. Bulgarian Split Squats Reverse Hypers |
Posted By: kgb1
Date Posted: 11/30/10 at 3:45pm
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Safety Bar Squats - No knee sleeve for the first time since surgery. Let's see how everything feels later Reverse Lunges- No Andy I didn't do'em with a barbell overhead...yet Reverse Hypers |
Posted By: kgb1
Date Posted: 12/04/10 at 8:59am
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Sat morning stuff Double KB Swings 3 sets of 10 Alternating Sandbag Shouldering 130 lbs x 3 sets of 3 each shoulder Crossover STep Sled Drags 78 lbs x 25 yards x 6 sets Farmers Walk/Backwards Sled Drag Medley 125 lbs each hand x 25 yards / 148 lbs x 25 yards x 3 sets |
Posted By: kgb1
Date Posted: 12/06/10 at 7:45am
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Safety Bar Squats Bulgarian Split Squats Good Mornings Willing to bet that I was the only parent in the carpool line at my twins' PreK drinking a weight gainer while waiting for kids.... |
Posted By: kgb1
Date Posted: 12/07/10 at 3:35pm
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Farmers Walk Tuesday (strengthening my grip and forearms is one of my goals for this offseason) Weight (lbs) x Distance 75 x 100 yards x 2 sets 125 x 25 yards x 4 sets 135 x 30 yards x 2 sets 75 x 90 yards |
Posted By: kgb1
Date Posted: 12/10/10 at 12:21am
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Thick Bar Deadlifts - new homemade 1-1/2" bar; once I weigh it I'll start posting the weights for DMac Upright Forward Sled Drag 78# x 50 yards x 2 sets 103# x 50 yards x 4 sets Had to go work. |
Posted By: kgb1
Date Posted: 12/13/10 at 4:02pm
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Safety Bar Squats Reverse Lunges Good Mornings |
Posted By: kgb1
Date Posted: 12/14/10 at 3:37pm
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Wooden Prowler Sprints Sled + 60 kg x 25 yards x 10 sets |
Posted By: kgb1
Date Posted: 12/17/10 at 3:19pm
| First bench press workout in a month due to a wrist injury. It sucked! |
Posted By: kgb1
Date Posted: 12/18/10 at 11:52am
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Prowler Sprints Sled + 60 kg x 20 yards x 4 Sled + 178 lbs x 20 yards x 2 Blew-out one of the post support, so I ended it there. Tomorrow I get the power tools out and make some repairs... |
Posted By: kgb1
Date Posted: 12/19/10 at 9:00am
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Clean grip (double overhand) deadlifts for 1 min 275 lbs x 9 275 lbs x 7 Squat off pins - lots of light sets here trying to find the "lowest" starting point I felt comfortable with 225 lbs x 5 12" Log Clean & Press for 1 minute 135 lbs x 8 reps (each rep was from the floor) 1-1/2" Thick Bar holds 80 kg + bar x 15 seconds 80 kg + bar x 16 seconds Done in under an hour, so now I can go fix my prowler. |
Posted By: kgb1
Date Posted: 12/20/10 at 4:23pm
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Safety Squat Bar New 3 rep PR for this offseason (yes DMac I'm gonna keep them guessin' Backwards Sled Drag 148 lbs x 25 yards x 2 sets 256 lbs x 14 yards x 2 sets (was hoping to go 25 yards per set but not tonight 234 lbs x 25 yards x 2 sets Upright Forward Sled Drag 106 lbs x 25 yards x 4 sets Double Protein Shake for a finisher. |
Posted By: kgb1
Date Posted: 12/21/10 at 3:45pm
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Farmers Walk + Prowler Medly 125 lb each hand x 25 yards + 64 kg x 25 yards x 5 sets 125 lb each hand x 25 yards + 64 kg x 50 yards x 1 (began to experience the beginning symptoms of Prowler Flu, so I shut it down |
Posted By: kgb1
Date Posted: 12/24/10 at 4:16am
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Scheduled Strongman Day with the Keller Crue cancelled due to bad weather along the Tarrant/Denton County line this morning, so over here in Dallas County the following went down: First time to do these exercises this offseason, so everything was 2010-11 offseason PR of some kind Clean Grip Deadlift - up to max triple Thick Bar Bench Press - up to max triple 135 lb rock carry x 25 yard x 2 sets Forward Sled Drag 218 # x 25 yards x 2 sets Merry Christmas to all!!! |
Posted By: kgb1
Date Posted: 12/26/10 at 7:24am
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Farmers Walk 75# x 100 yards x 2 sets Double KB Clean & Press 24 kg x 3 sets of 5 Sandbag Shouldering 130 # x 3 sets of 3 reps each shoulder Prowler 70 kg x 25 yards 48 kg x 25 yards 64 kg x 25 yards x 2 sets 48 kg x 25 yards x 2 sets Backward Sled Drag + Double KB Swing 184 # x 25 yards + 24 kg each hand x 5 x 2 sets |
Posted By: kgb1
Date Posted: 12/28/10 at 12:28am
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Fat Bar Bench Press Bentover Rows Fat bar Holds
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Posted By: kgb1
Date Posted: 12/30/10 at 5:34pm
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Clean Grip Deadlifts Single Leg Squats RDL's |
Posted By: kgb1
Date Posted: 1/01/11 at 4:07pm
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Let my 5 year old son pick the workout for today. Thick Bar Bench Press for 15 reps Inverted Rows for max reps 1 Arm KB seated Press for 10 reps Thick Bar Hang Clean & Press for 5 reps Sledgehammer Swings for 15 reps (I used the 16 lb sledgehammer, he used 28 oz aluminum baseball bat and we alternated sets Seated hand over hand sled pulls 78 lbs plus his bodyweight (roughly 45 lbs) x 20' x 6 sets Street hockey in the driveway for 30 minutes for a finisher.
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Posted By: Duncan McCallum
Date Posted: 1/01/11 at 4:16pm
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"Seated hand over hand sled pulls 78 lbs plus his bodyweight (roughly 45 lbs) x 20' x 6 sets" Good stuff man. How you livin? ------------- The man in the arena. |
Posted By: kgb1
Date Posted: 1/02/11 at 9:06am
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Early morning farmer's walk workout: Variety of weights and distances. Heaviest was 165 lb per hand for 20 yards. think I did too much with the lighter weights and longer distances. Survived year-end inventory at work, so life is getting better Dunc. Hopefully I can get some greater training consistency. Cosner needs a butt whoopin' this coming season.... |
Posted By: kgb1
Date Posted: 1/03/11 at 3:38pm
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Got some motivation watching Myles deadlift. Clean grip deadlift for triples- hit a 15 kg PR! Military Press for 6's (nothing exciting here) Bentover rows for 12's (gotta do a little hypertrophy work) |
Posted By: kgb1
Date Posted: 1/05/11 at 3:54pm
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Squat off of pins from parallel Worked up to 115 kg x 5 and 125 kg x 3 (tried to keep rep speed as fast as possible) Reverse Hypers 4 sets of 15 Jump Rope x 3 minutes |
Posted By: kgb1
Date Posted: 1/07/11 at 11:25am
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Wife is out of town, so I'm Mr. Mom for the weekend. So while the rest of the preschool moms headed to the mall or Starbucks/Target/whereever they go, I headed back to the garage gym for the folllowing Hang Clean & Press Thick Bar Bench Press (I'm really liking this movement) Thick Bar Curls (maybe I'll get some biceps someday, right Duncan |
Posted By: kgb1
Date Posted: 1/11/11 at 3:05pm
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Trap Bar Deadlifts sets of 5 working up to 155 kg x 5 Lunges - 5 sets of 10 each leg x 40 lbs Good Mornings 60 kg x 5 sets of 10 (first time to try to do this rep and set combo; need to go heavier next time) Forecast low for tomorrow is 14, so I may have to reconsider tomorrow morning's prowler workout... |
Posted By: kgb1
Date Posted: 1/13/11 at 4:25pm
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Thick Bar bench Bentover Rows Thick Bar curls Thick Bar holds for a minute If I was 25 years younger, this workout would sound like I was trying to get ready for Spring Break |
Posted By: kgb1
Date Posted: 1/18/11 at 4:22pm
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Walking Lunges Hammer Winds Prowler Pushes + KB Swing Medley Just a simple 30 minute workout |
Posted By: kgb1
Date Posted: 1/20/11 at 4:02pm
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Clean High Pulls - worked up to 100 kg for triples. Safety Bar Squats - worked up to 115 kg for 5's. |
Posted By: kgb1
Date Posted: 1/24/11 at 4:15pm
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A semi-download week since I'm planning on making it to Andy's First Annual Offseason Strength Summit Trap Bar Deadllift (no dropping the bar tonight since the Mrs and the kids were in bed) Worked up to 116 kg x 8 Backward Sled Drag (1 minute rest between sets) 148# x 2 sets x 25 yards 193# x 5 sets x 25 yards Forward Sled Drag Upright Torso (same rest as above) 115# x 5 sets x 25 yards
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Posted By: kgb1
Date Posted: 1/26/11 at 4:18pm
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Thick Bar Bench Press Push-ups Dumbbell Rows Thick Bar Curls |
Posted By: kgb1
Date Posted: 1/29/11 at 8:58am
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Couldn't make Andy's get-together in Houston, since the social director at my house had other plans for my evening. I did my own version of the get-together Braemer Throws (23# ball bearing) x 10 throws Light Hammer Winds x 2 sets each side x 10 Light Hammer Throws x 10 (timing is way off, no consistency with either 2 or 3 winds) 250# Tire Flip + 5 yard dash +5 yard dash + 250# Tire Flip x 5 medleys 250# Tire Flip + Bound in and out & Repeat for 40 yards x 2 sets 650# Tire Flip x 2 Seated Hand over Hand Rope Pull (140# x 50') + Pinch Grip carrry (45 # each hand x 100') + 24" box jump x 10 Forward Sled Drag 200 # x 50' x 2 sets Double Protein Shake for a finisher. |
Posted By: kgb1
Date Posted: 1/31/11 at 4:20pm
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Trap Bar Deadlift Backwards Sled Drag - worked up to 218# x 25 yards then the rain came Two handed KB Swing x 40 kg x 3 sets x 8 |
Posted By: kgb1
Date Posted: 2/04/11 at 2:14pm
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Some Rocky IV inspired training for the snow and ice filled streets of Big D. 30-45 minutes of dragging the kids around on my tire sled. Forwards, backwards,etc. Followed by 100 sledge hammer swings with a 16 lb sledgehammer, followed by some 70# rock throws in a variety of ways. Three hours later we repeated the sled dragging adventure. |
Posted By: kgb1
Date Posted: 2/05/11 at 5:51am
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Thick Bar Bench Press followed by Bent over Rows. Now off to play in the snow with the kids before it all melts. |
Posted By: kgb1
Date Posted: 2/07/11 at 12:35am
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Pre-Super Bowl workout Trap Bar Deadlifts Safety Bar Squats Consumed plenty of food at the Super Bowl party for "recovery" purposes. |
Posted By: kgb1
Date Posted: 2/13/11 at 2:24pm
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First good throwing session of the year. Hoping for no more snow and freezing temps in North Texas. Didn't measure anything just trying to knock the rust off before the NTKG in 2 weeks. Braemer with a 23# shot put - felt good Open Stone - trying to figure out what you're doing wrong in the South African while throwing is train wreck for me. Nothing I tried with my left arm felt correct. Need to break out the video camera. LWFD - surprisingly everything felt good. Think I've solved the problem I had last year of throwing down the right side. Light Hammer - lots of fun here as my 5 yo twins had finished playing on the playground at the school I was throwing at and took turns shagging for me. (On a side note it takes them almost as long to bring the hammer back to me as it does for Cosner to Finished up with backwards and forwards sled drags 214# x 25 yards x 6 ------------- Spencer hates me! |
Posted By: kgb1
Date Posted: 2/16/11 at 3:47pm
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Lunch Time South African Drills Overhead Shot Throws Tonight Trap Bar Deadlifts 1 Arm KB Snatch Walking Lunges ------------- Spencer hates me! |
Posted By: kgb1
Date Posted: 2/18/11 at 5:09pm
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Keg Snatches - 100# x 5 x 5 Alternating Sandbag Shouldering 120# x 4 sets x 3 each side Pen Slab Squats 130# rock x 3 sets x 8 ------------- Spencer hates me! |