I decided to start a training log.  My workouts will be very different from most peoples because my Workouts day to day change.  I work our 3-4 days a week and the days very so my work outs very to.

2-10-10

Today was a workout that we call the HAW (heavy ass weight) work out.

Power Cleans 5x2 300lbs

Squats 5x2 585

Bench 5x2 345

The power cleans squats and bench all had to be completed for time.  The goal was to finish in under 25 minutes and to have no help on any of the sets.

Up right rows 7 sets with 10 seconds between each set.  Starting with 145 and increasing weight by 5lbs each set.

Shoulder press 7 sets with 10 seconds between each set.  Starting with 160 and increasing weight by 5lbs each set.

Medicine ball core.  Overhead passes.  Twist Passes.  Windsheild wiper passes.

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

GEEZIS!

That's a big kid!!!

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. 

How often do you focus on these speedy type lifts?  Weekly?  Biweekly?  Do you find a solid translation between this and your throws?

Duncan

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

I'm going to give that a try manana...275x5 for speed bench.  Felt good on the incline.

Dude, stop talking to Quint; you're making him that much stronger, and that makes my day that much longer.

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.

It not really training for time between sets it is timing the sets themselves.  You have a break between each set but each individual set is done for speed.  Trying to get a set done for speed makes you push yourself for that excercise. 

Example in competition you have a break between throws.  When it comes time to throw you go balls out for about 5-6 seconds.  When timing sets you get a break between exercises then go balls out for 5-6 seconds so it does in fact mimic the competition.

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.

2-18-10

Rowing Machine 2x100m rows, 2x250m rows, 2x500m rows done for speed.

Hangcleans:  225x3, 235x3

Powercleans: 275x3, 275x3

Powerclean 275x1 straight to 30lb med ball backwards throw.  With a constant pace of alternation about 4 seconds between each one.  Powerclean 4secs, ball throw 4secs, powerclean 4secs, ball throw.  I did this continuously for about 8 times through.  It doesn't seem that bad but it works for me.

30lb med ball chest pass 2x10

30lb med ball overhead pass 2x10

30lb med ball left arm, stone style, 2x10

30lb med ball right arm, stone style, 2x10

150lb dbls farmers' walk 50yrdsx2

2-23-10

Parallel Squats= 315x6, 350x6, 405x4, 455x4

deadlift off a 4in box= 315x8, 405x6, 455x3, 315x8

Box jumps 3x3 42in box

Box jumps with a step 3x3 48in box

Reverse hypers 70x10x3 superset with sprint machine.

Sprint machine 315x5, 365x5, 415x5

Abs cicuit 2x20secs each station

Toes up on swissball, elbows up on swiss ball, crunches, 30lb med ball russian twist.

Bar twist, overhead twist, bent over twist = 20x2 with 45lb bar.

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

3-1-10

Hevy low box squats.

315x3, 405x3, 405x3, 495x3, 495x3

Parallel squats 2 every minute for 10 minutes.  It sounds easy but if you do your first 2 in 15 seconds you only have 45 seconds rest before the next to it actually gets kind of hard.

350x2x10

Rackpulls superset with box jumps x 4

225x5, 315x5, 405x5, 315x10

Hyper extensions 3x10 100lbs

Sprint machine 225x3x5 each leg superset with both legs together 225x3x5

Standing Russian Twist 3x10 each direction. 60lbs

Seated Snatches 3x10 90lbs

Stretch

3-3-10

Bench Press 315x4, 325x4, 335x3, 335x3, 350x2, 350x2, 405x1

Flys on a box, to the floor.  30lbsx10x3

Shoulder superset upright rows, lateral raises, to arnold press.

(135lbx10, 20lbx10, 30lbx10)x3

3-8-10

Board Bench

315x4, 350x4, 405x4, 450x2

Fly's on a 6in box to the ground.

30lbsx3x10

Upright rows, Lateral Raises, Arnold Press

(100lbsx10, 25lbsx10, 45lbsx10)x3

3-12-10

Deep Squats

315x6, 350x5, 405x4, 450x2

Rack Pulls

315x6, 350x5, 405x4, 450x2

Glute Ham Machine, Tornado Lunges, Standing Russian Twist

3x10, 3x5 each leg, 3x20

3-13-10

First ever meeting of DTI (Destroy The Iron) a new group out of Burlington that is just getting started up.  I was not prepared for this.

Bench Press 5-4-3-2-1

315, 335, 350, 365, 380 

Heavy Flys Decline, flat, incline

50lbsx3x10

Machine Circuit

Machine Fly's, Machine incline, machine decline

120lbs, 185lbs, 225lbs

Circle of death it is a hard push-up circuit.

Narrow, Wide, Regular

135x10xeach hand grip with out sitting the bar down.

Pull overs

70lbsx3x10

Dips

3x10 body weight

3-15-10

Arnold Press    45lbsx3x10

Man Makers super set with up right rows.

(Bar with chains 120lbsx10, 135x3)x3

Lateral Raises 20lbs(21's)x3

Lat pull down 10-8-6  200-210-225

High Row 10-8-6  185-195-205

Low Row 10-8-6   150-160-160

T-bar row 10-8-6  75-100-125

Straight Bar curls with bar and 120lbs of chains 3x10

Alternating db curls with fat grips 40lbsx3x10

Abs

Toes up To peak on swiss ball.  Elbows up on swiss ball.  20secs each 3 times through.

3-18-10

My knee is hurting so i did upper body again.  It would have been a lower body day.

Bench press 225lbsx2x15

Wide grip bench super set with close grip.  2x8 each

Wide with 225, close with 185

Flys sets of 5 on the machine increasing in weight untill I couldn't do five.  I started with 100 and went untill 260.  I went up by 20lbs each time so it was 8 sets of 5 the last at 260 I could only do 3 times.

Triceps

Abs

3-21-10

DTI Back

I can't remember all the weights but here are the lifts,

Pullups 4x10, 1x25<assisted, pull ups are hard.

Rack pulls 5x315, 5x315, 5x405, 5x405, 1x500

Low Rows, Lat pull downs, High rows 1 min balls out each station.

Bent over rows 225x3x10

Standing T-bar row 1platex10, 2platesx10, 3platesx10, 4platesx10, 5platesx10

Lawn mower pulls 90lbsx25 each arm 150lbsx10 each arm

3-26-10

Bench Press super set with Incline dbs and machine flys

1st time through  BP 315x5, In Dbs 90x10, MFL 120x15

2nd time through BP 315x5, In Dbs 90x10, MFL 120x15

3rd time through BP 275x5, In Dbs 75x10, MFL 100x15

When my chest is exhausted it is utterly exhausted.

Standing Russian twist with 90lbs 3x10 each way.

Single arm push press 90lbs 3x10

So I have not been able to really get anything posted for the past week or so.  It is report card time at school and with all the snow days we have had there is not a workday before they go out so I have been busy at school and home trying to finish up all my grades. 

The past couple times at the gym where just upper body stuff.

3-31-10

Today I actually got to do some legs.  My knee is feeling a lot better but i could not go heavy.

3x10 on the sprint machine

2x20 on hack squat

3x5 30lb med ball over head tosses

2x5 single arm shotput style with the 30lb med ball

Standing russian twist.

4-22-10

Leg super set three times through

Squat Machine 585x5

Rack pulls 225x5

Sprint machine 275x10 each leg

Sled pushes with 275 x 4 x 20yrds 30lb over head toss between each one.

Biceps with fat grips superset with pullups with fat grips

3x10 alt db curls  with 3x5 hands facing each other pullups

3x10 ez bar curl with 3x5 hands under pull ups.

abs with hanging rope

Place hands at bottom and extend out untill back is flat 3x10

Side crunches on rope.

4-26-10

Bench Press 315x10

Bench Press with a 5 board 405x1, 455x1, 500x1, 405x6

Single leg rack pulls 155x5 each leg

Power Cleans 275x3x2

Power Cleans into tire flips to sled pushes to ball tosses.

275x2, 350lb tire x 2, 20lb over head toss, 30lb over head toss, 225lb sled 10yrds down and back, two 350lb tire flips, powercleans 225x2

it was all done for time.  3 sets

Biceps and pullups.

4-27-10

Behind the neck push press 225x5, 275x1, 315x1 365x1

Standing russian twist 65lbsx10x3 increasing 10lbs each time

4 40yrd dashes 5.1, 4.900, 4.89, 4.799

Up right rows 135x5x3 with fat grips super set with arnold press 60lbsx10x3

Back machine circuit lat rows, low rows, tbar rows, and pull ups.

5-4-10

Bench Press 365x6 2board + 365x5 5board

315x8 2board, 315x8 3board, 315x8 5board

Single arm incline 75lbs x10 superset with 180lb flys machine (x3)

Three 350lb tire flips 3 ball throws over head 10lb, 20lb 30lb for time    1st time 15s, 2nd time 13s, 3rd time 11s

Abs on swiss ball. 

5-5-10

ATG squats super set with pullups and power cleans

275x3, 3 pullups, 275x3   4 times through.

One leg rack pulls 135x5 each leg

One power clean every minute for 15 minutes it isn't that hard but by the end it gets a little more difficult but not much.

315x1x15min

Stability ball abs

To answer the question about board pressing, it is just a way to do something a little different and still bench press.  We try to change up sets and styles of each lift as much as possible.  I know on the past few chest days we have used quite a bit of boards but in the up coming months the boards will disappear again.  

It also gives me a way to feel the heavy weight and move the heavy weight even though i could not normaly accomplish the press.

5-7-10

Ball throws over head, right arm, left arm, and forward

30lbsx5 each way 2 full sets.

3 tire flips every 10 seconds untill it takes longer than 10 seconds.

Abs

5-10-10

Bench Press super set with incline and flys

315x5, 225x10, 120x15   3 times through.

Haw training: 3 reps every 10 seconds increasing weight each rep for eight sets.

Lat pull downs 120, 130, 140, 150, 160, 170, 180, 190

Assisted pull ups,  The weight goes down that is the weight of the assistance so when it goes down it gets harder.      180, 170, 160, 150, 140, 130, 120, 110

Seated Rows  160, 170, 180, 190, 200, 210, 220, 230

5 step pyramid  bis and tris without stoping

Bis 100lbsx1, x2, x3, x4, x5, x4, x3, x2, x1   2 times

Tris  120lbsx1, x2, x3, x4, x5, x4, x3, x2, x1  2 times

Tornado ball abs

5-12-10

Tire flips with sled. 

200lb sled pushes

600lb assisted sled pulls.

5-24-10

Bench Press super set with back

(275x10- low rowx10), (295x8- Lat pull down x10), (315x6- T-bar x10), (325x4- high row x10), (335x2- seated rows x10), (350x1-hammer row x10 each way)

Pull ups super set with ball pushups.

3 pull ups 8 ball push ups 5 times through

20lb Med ball throws  

5-26-10

Squat

315x5x3 ATG Squats

315x5x3 Rack pulls

225x3x2 with fat grips rack pulls

Glute Ham 3x10

30lb ball toss super set with 10yrd 250lb sled push 8 sets.

Row 500 meters x2

Jump rope 50 double unders x2 sets.

5-31-10

Bench Press superset with Inline dbs and Machine flys

BP 315x5, 70lbx10 dbs, MFL 120x20    3 times trought

Upright Rows super set with chain raises and Shoulder Press

UR 135x10, CR 6lb chains each hand x10, 135x10     3 times

Bis and Tris

6-1-10

Squats ATG 325x4x3

Rack Pulls 325x3x5    Wit Fat Grips 225x2x5

RDL 315x3x8

Stiff Leg Deads 135x2x10

Sprint Machine 2x8 each leg with 2x5 legs together at 225.

Bulgarian Abs

Grip 

Yeah they make a difference, Them things are tuff.  I mave used them on bent over rows and just about everything else except for OLY lifts.  It's like somebody wanted me to feel like a small child again so they invented Fat Grips.  I hate them and love them too.

6-7-10

Row for 10 minutes

One Single motion tire flip (no catch and push) every 20 seconds for 5 minutes.

Hurdle jumps 5 hurdles every 20 seconds for 5 minutes

Standing Twist 50lbs 3 every 20 seconds for 5 minutes

Standing twist with shoulder press.  50lbs 3,3 every 20 seconds for 5 minutes alternating arms on the shoulder press.

Box jomps 36in box 1 every 20 seconds with weighted vestand no load jumping from the hang clean position.  Every 5 jumps the weight got increased.  No weight, 10lbs, 12.5lbs, 15lbs, 17.5lbs, 20lbs, 22.5lbs, 25lbs, 27.5lbs, 30lbs

"I ALMOST DIED ON THE 30lbs I MISSED THE BOX ONCE AND FELL"

I kept going and got the last three jumps though.

75lbsx3x10 on Rolling Thunder 3" grip.

More Grip work.

4x5 Kip Pullups.

6-8-10

Row 10 minutes I got 2131meters I am working my way to 3000meters

Ten yard sprints

20 yard sprints

Fat Grip work for biceps and Triceps

Not a hard work out

6-9-10

72lb two handed swings, One handed swings both hands, and switches.  All of this was done 20 seconds of work 40 seconds of rest for about 4 rounds each style.

56lb kettle bell clean and jerk 2x5 each arm

72lb kettle bell clean and jerk 2x5 each arm

100lb kettle bell clean and jerk 2x5 each arm

All of the tire flips were done with 30 seconds of rest between each set.  Flips each time 350lbs x 4,4,4,4,3,3,3,3,2,2,1,1

A rear delt exercise that burned like hell but I don't know what to call it.

Stability ball ABs

I have been busy getting a new job and hooray for football getting started I have not lifted worth recording in about a month or at least long enough to get my original log taken off the forum.  I got started back with a decent schedule now that school has started and I have better control of my time.

Dead lifts

315 x 5 x 2, 405 x 3 x 2, 495 x 2 x 2, 550 x 1 x 2

Sled pushes 100lbs on the sled 30yrds x 8

9-1-10

Dead Lifts    

315x5x2, 405x4x2, 495x3x2, 600x1

I was not really expecting to get 600 at the end but it came up, extremely slow.

Stradle dead lifts

135x10 each direction 2 sets

Lunges

135x10 each leg 3 sets

9-4-10

Bench Press  225x10 warm up the rest are all done with 30lb chains on each side.

225+chains x6x2, 245+chains x6x2, 265+chains x4x2

High Box Squats 315x10, 405x5, 495x5, 585x4, 675x3

Upright rows on a 2ft box using 300lb chains 3x10

Shoulder press using the 300lb chain doing right, left, and both

3x5 each type.

Triceps, Biceps, and shoulders. 

I have to do some pretty lifts.

9-8-10

Kettle bell dead lifts doing right, both, left, nothing

106 each hand x3x10

350lb tire drag 4x20yards

Glute Ham raises

9-12 to 9-22

I have Moved 3 couches, 2 recliners, a piano, and about 20,000lbs of other random crap. 

I have been moving and coaching football.  Maybe I will lift today.

9-30-10

Dead Lift circuit 4 times through

2.5in diameter bar 300lbsx5, 135x5 one handed deadlift 5each hand, 350lb tire flips x 3.

Standing hamstrings 75lbsx3x10

seat with wheels hamstring pulls 15yrds 2 with no weight 2 with 25lbs dragging behind the seat.  One to failure.  Believe it or not these sucked.

Biceps

Core

Wes,

Got a question: How high is the box for your "high box" squats?  My squat is coming around, and I thought it might be good to try some variation here in a few weeks.  Curiosity is killing my cat.

Word,

Duncan

P.S. Keep making Shane work.  He has more in the tank...make him find it.

10-6-10

Leg Destroyer Front Squats, Back Squats, lunges

1x5,1x5,1x5each leg without sitting the bar down makes one.  Did it 5 times. 

Static lifts parallel squat hold 20sec drop the weight and sprint 30yrds

Side lunges 20seconds drop the weight bound 30yrds

Did each one 4 times

Seat hamstring pulls 30yprs

Step ups 20sec on 20sec off 3 times through each leg.

10-13-10

Bench Press 315x5x3

Shoulder Press Super set with upright rows 135x10x4 both lifts

Heavy 5x? rows going up 20lbs each time untill I couldn't do 5

Lat pulls 4x10 super set with rear delts 4x8

Bis

Jason,

 I didn't mean it as crossfit is stupid I meant it as I think it is hard, it sucks, and i suck at it.  I am to out of shape it makes me want to puke.  I agree with you about its usefulness that would be why I do it with my workouts.

Jerks ss with 100lb 5x6 kettle bell swings

185x2x5

205x3x4

Incline ss with assisted pull ups x10

135x5x10

Lunges ss with 135x5x8 rdl

135x5x8

Crossfit style work Round=500m row 100  jump rope

20minutes for total rounds = 5 rounds

Explosive Fast Twitch Day

Bench 135 with bands

135 + 30lb bands each side 2x5

135 + 50lb bands each side 3x4

Squat 135 with bands

135 + 50lb bands each side 2x5

135 + 80lb bands each side 3x4

Bench and squat were both done with explosion in mind controled down then blasted up fast.

Snatches ss with 100lb x 6 kettle bell swings

135x2x5

150x3x4

Snatches flexibility was the main focus caught all of them with a ATG drop catch then exploded up out of the bottom.

20 minutes continuous movement for cardio.

1-26-11

Jerk ss with 6 100lb kettle bell swings

225x5x4

Incline ss with 10 assisted pull ups

155x5x8

Lunges ss with 8 rdls

135x2x8

145x3x6

Cardio

30 yrd sprint 1 burpee, 30 yrd sprint 2 burpees, and so on untill 15 burpees are done after a sprint

Core work

bis and tris

1-28-11

Explosive Fast Twitch Day

Bench 155 with bands

155 + 30lb bands each side 5x4

Squat 135 with bands

155 + 80lb bands each side 5x4

Bench and squat were both done with explosion in mind controled down then blasted up fast.

Snatches ss with 100lb x 6 kettle bell swings

150x4x4

Snatches flexibility was the main focus caught all of them with a ATG drop catch then exploded up out of the bottom.

20 minutes continuous movement for cardio.

2-2-11

push press ss with 6 100lb kettle bell swings

225x1x4

250x3x3

275x3

Incline ss with 10 assisted pull ups

185x2x8

205x3x6

Lunges ss with 8 rdls

135x2x8

155x3x6

Cardio

bis and tris

2-4-11

Explosive Fast Twitch Day

Bench 155 with bands

165 + 30lb bands each side 5x3

Squat 135 with bands

185 + 80lb bands each side 5x3

Bench and squat were both done with explosion in mind controled down then blasted up fast.

Snatches ss with 100lb x 6 kettle bell swings

160x5x3

Snatches flexibility was the main focus caught all of them with a ATG drop catch then exploded up out of the bottom.

20 minutes continuous movement for cardio.

2-11-11

Explosive bench

185 5x5

Thruster

225x2x4

275x1

300x1

315x1

325x1

Snatch for flex

135x5x3

cardio