TRAINING LOG: Kilted Dragon

I just wanted to give some specs.  I probably should have done this first but I forgot.

I am 6'2" 290lbs. 

Max Bench 375

Max Power Clean 340

Max Squat 750

Max Box Squat 825x3

The workout for 2-10-10 was actually 2-09-10 so I don't do bench everyday.

2-11-10

It wasn't a bad workout but it did make me sore.

Bench press Sets of 4 for time.

225x4-4.1secs    275x4-4.8secs      295x4-5.8secs    185x4 untill it took more than 5.0secs.  It was 5 sets  3.1,3.5,3.8,4.2,5.1  There was a minute break between each heavy set and only 10 seconds between the 185 sets.

Shoulders and Fly super sets.

3 Total sets of Shoulder Press 225x10, Pec Dec machine 120x10, Upright Rows 150x10.  This was done as a super set.  3 times thrugh with 2 minutes between each set.

Finished with core.  Toes up Bridge on a swiss ball 20secs.  Elbows up bridge on a swiss ball 20 secs.  Russian twist 20secs.  3 times through with a minute between each set. 

We do these speed based workouts probably once a week but we will focus on a different muscle group.  So week it might be chest.  The next week maybe legs.  The Goal for chest is to be able to do 295 in 4 seconds.  For legs it is to get 500 in 5 seconds.

In terms of how this effects my throwing, the faster you can move heavy weight the better.  If you can bench 295 three times but slow and I can do it in 4 seconds.  Think about the open stone who would be able to move the 16-18lb stone faster.  The faster you can move the weight or stone the further it will go.  So some speed work with weight is a good idea.  It keeps you muscles from just pushing weight you actually push weight fast.  Which is what we are trying to do anyway.

I have seen a significant improvement on my shotput throw.  Before this work I was throwing 60' with a 12lb shot.  After incorporating the speed work, the 12lb shot has increased to a consistent 65+

Der Kiser,

On your presses, about how wide is your grip, give or take?

Hugs,

The Wee Texan

2-16-10

6 in Board Bench Press 2 min between each set.         &n bsp;         &n bsp;         

350x3, 400x3, 425x2, 450x1, 460x1, 470x1, 500x1 but I couldn't get it up.

Plyo pushups on a 6in box.  2x7 side to side, 2x7 outside in, 2x7 Incline pushups with a clap.

Over head press, heavy fly, upright row super set.

1st set 225x5, 160x8, 65lb dbls x8

2nd set 235x4, 160x8, 65lb dbls x8

3rd set 245x3, 160x8, 65lb dbls x8

4th set 315x2, 160x8, 65lb dbls x8

The over head press and heavy flys were both on machines so the weight is not exact.

Stretch routine 2 times through

Bar twist x20, overhead twist x20, Bent over twist x20

Twist are done with a 45lb bar.

All I was trying to get across was the fact that if in compition a person has a break and then for a very short amount of time they have to be as explosive as possible.  Why would they not train to match that.  5-6 seconds was just an example not an exact time.

They have a break and instead of squating 500lbs 5 times in 15 seconds they do it in 5 seconds they are training for that breif explosive period that they have to porduce on compition day instead of training their muscles to push heavy weight slow.

Touché.

My understanding of the utility of focusing on speed when lifting is to move the implement quickly during each rep to develop power and explosiveness.  Not to rush through a set to complete it as fast as possible.  It seems that would increase the likelihood of injury.

With that in mind, my understanding is, also, that the speed part of the lift should be the concentric phase, not necessarily the eccentric.  I think that's part of what Mr. Smith was pointing out.  Too much speed during the eccentric phase, again, leads to injuries.  You can still achieve a stretch reflex and reap the benefits of reversing a weight without dropping it real fast.

My .02.

Maybe I am doing a horrible job of discussing and describing this workout. 

The eccentric phase of the lift is controlled and as smooth as possible.  The concentric phase is completed as fast and as explosive as possible.  The entire set, eccentric and concentric phase, is timed.  The faster you can accomplish the lift with a controlled eccentric phase the more explosive the concentric phase has to be to get a faster time.

It gives a standard to measure the amount of explosion during these exercises.  If I can control my eccentric phase and be smooth with it roughly the same way every time but my total time for me to accomplish the set is faster then my concentric phase has to have increased its speed and explosiveness to get a faster time.

I agree with everything ya'll are saying.  I have a tendency to explain things in a way that makes since to me but not to other people. 

It's how my jokes are too, they're funny as hell to me but to others I sound like a reh'tard.

2-25-10

Bench Press 315x4, 330x3, 350x2, 375x1

Plyo pushups 2x7 side to side, 2x7 outside in, 2x7 incline with a clap

Shoulder Press superset with Fly's 3 times through

Shoulder Press 225x10, Fly's 150x10

Incline superset with decline 3 times through

Incline 225x10, decline 250x10

Backs super set High Rows, Low Rows, T-Bar Rows, Lat Pulldowns, Rear delts. 3 times through.

High Rows 160x10, Low Rows 200x10, T-Bar Rows 100x10, Lat Pulldowns 225x10, Rear delts 50x10.

Gripper

One hand 50lbsx20x2 each hand.

Both hands 100x20x2

Biceps.  Alternating Dbl curls 45lbx10x3 each arm.

Hammer curls 50lbx8x3 each arm.

Stretch