TRAINING LOG -- Randy Wolken

Oh...it's on!

Ek,

Remember what is best in life.  Now imagine me, informing you, of that.

 

Duncan McCallum wrote: Ek, Remember what is best in life.  Now imagine me, informing you, of that.

Prison Sandwich,

I look forward to you elevating the results of all involved.  We start at 8 am sharp, so hopefully this isn't too early for you.  Word is that you're a little grumpy in the morning until you've had your soy latte.

KGB

Wow, Ek has come out swinging! I just want more folks to show up and have fun, but if throwing down the gauntlet gets that done...

Also, your Nitsche moment today is...

'What is the sound of a gauntlet hitting the ground if no one is around to hear it"?

Randy Wolken...The Sasquatch!!!

Saturday was another fun day in the park. Here are the medleys, some timed and others, well, let's just say that sometimes you don't want to know how long it took to complete these things.

Warm up with Kettle bell swings --

20kg through the legs for 50 reps

Setting up field for events is like a mini workout in itself!

 

First Medley -- Timed -- 3 sets

* Suicide Agility Drill through cones -- 75 feet

* Braemar Stone Throw -- 21 lb stone -- minimum 22 feet

* Weight Over Bar with 20kg kettlebell -- set at 11 feet

* Farmers Walk with Hex Bar (185 lbs) for 100 feet

* 50 foot sprint to 70lb. Sand bag and carry for 50 foot back to line

Second Medley -- UnTimed --  weighted Vest (60lbs)  -- 3 sets

* Sledgehammer Tractor Tire -- 10x each hand, max effort

* clean, press  and throw keg (60 lbs) over bar (6 ft)  from 10 feet away.

*Farmers Walk -- hexbar loaded  (225 lbs) for 100 feet

* Sandbag (70 lbs) shouldered through obstacle course for 2 laps (approximately 200 feet) halfway change shoulders

Third Medley -- Timed -- 3 sets

* Agility Cone Drill (100 feet)

* 45 lb plate pinch for 100 feet

* Sit in Tractor tire and reel in tire-sled with 70 lb. sand bag in it for 50 feet with 3/4 inch rope

Fourth Medley -- Timed -- 3 sets

* Shoulder sand bag (70 lbs) for 100 feet

* Reverse Tire-sled pull with 70 lb. sandbag for 100 feet

* slosh pipe carry for 100 feet on zig zagging course

Finished and then went home to watch the Joe DeFranco movie "Strong" for further motivation!

 

Tonight will be shoulders and back and I plan to run the rack from 60 lbs to 25 and back up to 60 for 16 sets for 160 reps with a one minute rest between the two runs for DB shoulder presses. More details to follow.

 

 

09/20/2010

 

Shoulders -- Back is getting better, almost 80% now.

superset rack -- Seated DB Presses

65x10, 60x10, 55x10, 50x10, 45x10, 40x10, 35x10, 30x10, 25x10

25x10, 30x10, 35x10, 40x10, 45x10, 50x10, 55x10, 60x10, 65x10

DB Front raises

25x10, 30x10, 35x10, 40x10

DB Side Raises

25x10, 30x10, 35x10, 40x10

BB Upright Rows

12x95, 12x105, 12x115, 12x125

Back --

Lat Pulldowns -- Strict with no lean back and hold for a one count at bottom.

12x90, 12x100, 12x110, 12x120

High Row Machine --

12x80, 12x90, 12x95, 10x105

Single Arm, Seated Rows with D-Handle

10x70, 10x80, 10x90, 12x100

 

Done for the night. Great workout. I liked the DB Press superset, but next time I will go heavier. Last set of 65 was too easy (shocked).

 

Tuesday will be chest and arms --

 

 

 

09/22/2010
Ok, no fun at the gym today. I had 4 Facet joint injections in to my
spine to relieve the pressure from arthritis in the discs. I refuse to
admit getting older, but my body wants to speak now and then, so i
give it a little me time and then move on. Warned away from the gym
for 48 hours. Don't want to listen, but if I want to continue to keep
my better half on my side, I can use the rest, I suppose. I will still do
some stretching tomorrow.
Strongman training on Saturday with an emphasis on mobility, speed
and lactic acid resistance training.   Will post the workout for
anyone's critique as always and eapecially looking for input for
additional training ideas for flexibility work. Hip flexors, hammies and
lower back.

7:00 09/25/10
Strongman Training
Looks like rain, but what is going to happen, I get a
little wet? Gonna sweat anyway. Did not rain until 9:45,
so the lifting gods smiled on us.

Working agility drills and sprints in to regular heavy
weight movements. Trying to push Lactate threshold
through the roof. Following a theory that flys in the
face of conventional wisdom that high lactate levels are
signs of muscle fatigue and energy levels breaking down.
High levels can actually be
utilized as energy if you can push through them hard
enough. Will let you know if this is true.

Warm-up -- 20 - 30 minutes Trying harder to properly warm
up.
Jump Rope -- 10 minutes
Shotput Drills --reverse overhead throw for 25 throws
70lb Sandbag carry runs -- 10 laps for 100 foot laps
Light Beer Keg Split Jerks -- 15 reps

First Medley -- 3 sets
250 lb tractor tire flips and sprints
Tractor Tire (TT) Flip / Cone Drill
Definition – Flip TT once and reverse course to sprint to
cone behind tire (4 cones set at 20 and 30 feet away from
tire ). Run
back to TT after touching each cone and start flip from
other side and then repeat. 3 sets on each side for a
total of 8 flips and 8 sprints each set.

Second Medley – 3 sets

Agility Cone Sprint/ Stone Throw/ Keg Over Bar/ Sand Bag
(SB) Shoulder Sprint
Definition – Suicide Cone Sprint (3 cones set at 15 25
and 45 feet) back to start and pick up stone to put
braemar for a minimum distance of 22 feet, Sprint through
sand volleyball court 150 feet to keg over bar set at 11
feet for push press over branch of tree and then sprint
back to start to shoulder 70lb sandbag (SB) for 100 foot
sprint.

Third Medley – 3 sets

Agility Ladder/ Sledgehammer TT/
sprint for 100 feet/ Reverse TS drag
Definition – Wearing 60 lb. weighted vest. Run agility
ladder lateral drills both directions. Then on to
sledgehammer TT 10x
L/R, sprint 50 feet to reverse TS drag with 70 lbs. in
tire. Pull tire 50 feet in reverse.

Warm down with Fat bar push presses with 180 lbs. Load
everything up in truck. Rain began to fall at this point.

Great workout, lactic acid levels raging, especially with
reverse tire sled drags with sprints. I notice as each
week passes that those levels are harder to attain, so I
am assuming that I am pushing my thresholds higher.

New exercise with agility ladder really pointed out to me
how much work I have left to help create good
communication between my meathead brain and my two left
feet. But, I can see almost instant results from today.

If any of this sounds fun to you, you are welcome to join
us every Saturday typically at 8:00 at a park near my
house. Let me know if you need directions and come out.

You get in return what you put in to workouts like these.
If you don't give each sledgehammer your best slam or
don't sprint as hard as you can, or keep pulling the tire
sled when you want to stop... you will not get the best
results. These are workouts that you are in total control
of what kind of results you will see. We have a blast and
I love every part of it.

I'm love'n these medley's. Stuff like that always gives me
a ears to ankles cleansing of weakness.

Sunday plans will be a chance to go throw with the North
Texas Heavies in Keller. Sounds like we will have
everything except for caber. EXCITED to get some QUALITY
throwing practice with some QUALITY guys and girls!

Randy,

Will be good to see you tomorrow morning Hoss.  We won't have caber, but trust me when I say Mark and I braved Noah's flood to find some, and boy howdy, did we ever.

3 25 footers and the Ladies challenge caber on my porch as we speak.  Going to be some good times.

Wolk,

The rain started as I got back to I-35 and kept raining until Josh and I left the AAC at 12:30.  Looking forward to next week.

KGB

Your opinion please!

Just occurred to me that my medleys, etc. are coming
dangerously close to looking like they are CrossFit
influenced,
with sandbag sprints, agility drills, etc.

Just to clarify, I am not a CrossFit devotee, although I
don't want to disparage anyone who is. CrossFit has it's
place, but not on my agenda at this time. I am still a
devotee to packing as much muscle and power on my frame
as possible. Heavy stuff rules!! With that said, I do
want to be a seriously strong athlete who has a great
deal of endurance, flexibility and explosive power. I am
reading quite a bit about breaking the
lactic acid barrier.

I hate that burning feeling and the
feeling that my legs and arms are made of cement. So, I
am turning the lactic acid nightmare in to a positive
experience. I am learning that lactic acid which is
developed after the body uses all of it's glycogen energy
stores, has the potential to develop energy stores from
certain proteins that are developed from the process of
reaching high lactic acid levels. Long story short, I am
now viewing the lactic acid experience as a way to push
my body to use a different fuel source for athletic
performance, when I use up my glycogen stores.

Here are some of the articles I am reading at the end of
this post. I understand that when we throw, we have
intervals of time between throws and don't really develop
a ton of lactic acid in our blood streams, but I believe
that if we can train our bodies to utilize lactic acid
better that the end result will be more explosive power
from fast twitch fibers that typically are the first to
go after several events. Translation -- better caber and
sheaf numbers at the end of the day. What do you guys
think? Also, I just want to get through my tough workouts
with energy left over and finish stronger.

http://sportsmedicine.about.com/od/anatomyandphysiology/
a/LT_training.htm
http://sportsmedicine.about.com/od/glossary/g/lactate_thr
es.htm
http://sportsmedicine.about.com/cs/exercisephysiology/a/a
a091301a.htm

I had a packed work schedule this week and did not get in to the gym until yesterday. Modified workout routine to hit a few areas I wanted to make sure I hit this week.

Chest

BB Flat Bench

135x15, 185x12, 225x12, 275x10, 225x15*

One of my 2010 Goals is to hammer out 20+ reps @ 225 in one set.

Incline DB Press

70x10, 80x10, 90x10, 100x10, 110x10

Tricep Pressdowns w/ straight bar on dual weight stack machine

full stack +25 platex15, full stack + (2) 25 platesx12, FS + 50x10

Skull Crushers

90x12 and press out 12 reps, 100x12, press out, 110x12, press out.

Ran the rack for bicep curls from 45 to 15 and back up to 45 for one long superset.

short day today.