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TRAINING LOG: Rick Eklof |
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kgb1 
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 Topic: TRAINING LOG: Rick EklofPosted: 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
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Spencer hates me!
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verewulf
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Posted: 7/31/10 at 12:12pm |
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Haha I am under 40 and still can't keep up with you.
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C. Smith
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Posted: 7/31/10 at 12:48pm |
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Thanks for logging Rick!
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kgb1
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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 |
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clwoods
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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. |
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Woody
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Andy Vincent
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Posted: 8/01/10 at 1:14pm |
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Everyone knows kilos make you stronger 
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kgb1
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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. |
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Duncan McCallum
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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?
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The man in the arena.
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clwoods
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Posted: 8/03/10 at 12:05am |
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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.
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Woody
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kgb1
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Posted: 8/03/10 at 12:06am |
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Don’t 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 who’s more out of shape: me or Albert Haynesworth? |
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kgb1
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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 |
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kgb1
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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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Duncan McCallum
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Posted: 8/07/10 at 8:02am |
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How's the knee Rick?
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The man in the arena.
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kgb1
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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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kgb1
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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. |
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kgb1
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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. |
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BrittneyBoswell
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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!
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Highland Games - The drama is so high, because the stakes are so low.
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kgb1
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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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kgb1
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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.... |
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kgb1
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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 |
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kgb1
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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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kgb1
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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 |
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kgb1
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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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kgb1
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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 |
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kgb1
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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... |
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kgb1
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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 |
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kgb1
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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 |
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kgb1
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Posted: 9/04/10 at 2:56pm |
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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.
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kgb1
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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 |
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kgb1
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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 |
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clwoods wrote:
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