TRAINING LOG: Sutherland
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Topic: TRAINING LOG: Sutherland
Posted By: Sutherland
Subject: TRAINING LOG: Sutherland
Date Posted: 8/22/10 at 1:49pm
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Well, after saying I was going to start to record my workout on here months ago here I am. It's the day after the Minnesota Amateur world championships I which I finish a very lucky 9th. I felt after the open stone I should start apologizing to Kevin for how bad I was throwing. I salvaged most of my events on my last throws. I felt odd going into the games I thought had setup a peak, but not so much. I used similar training for the round hill games, which was one of my best games. Oh well. Maybe this will give me a kick in the pants to start training well again. I don't have a peak point right now, too many games in a row coming up. So the plan will be to train slightly through the majority of them. I look at Stone Mt as one to look to. For now I will break myself down again and try to build up again. 8/22/2010 Body weight 264.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 6-8reps 185lbs(x8),190lbs,(x7),195lbs,(x6),200lbs,(x6) Chin-ups (Weighted) 4-6 reps 6reps (10lbs), 6reps (12.5lbs), 6reps (15lbs), 6reps (17.5lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 75lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 75lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 16bs med ball Incline situps 2 sets 25 reps |
Replies:
Posted By: Duncan McCallum
Date Posted: 8/22/10 at 2:51pm
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Attaboy Stark!!!
------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 8/23/10 at 10:32pm
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We missed you this weekend Duncan, can't wait to get to see you on the field again. Tina said you should have came to hangout with her this weekend.
8/23/2010 261lbs Body weight 6am Pull ups 6 sets of 3 stop at bottom 5 sec hang. 7pm Legs
Super Set 1 (180sec rest) Power Snatch- 4 sets 5x 165, 4x 175, 3x 185, 3x 190 High Pulls-4 Sets 5x 315, 5x315+(30lbs Chains), 4x315+(44lbs C), 3x315+(60lbs C) Super Set 2 (180sec rest) Front Squats- 4 sets 8x 230, 8x 240, 7x 250, 6x 260 Snatch Grip Deads-4 Sets 8x315+(30lbs Chains), 8x315+(44lbs C), 7x315+(60lbs C), 6x335+(60lbs C) Had one more Super Set ran out of time, I will allow for more time next leg day. Off Wed. Will Stretch and do light abs stuff with my Cross Country Team |
Posted By: Duncan McCallum
Date Posted: 8/24/10 at 12:00am
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Maybe next year Shane if I can get this leg back underneath me. Getting it drained again in an hour...concerns about the amount of cartilage floating around in the synovial fluid. On the snatch grip deads...how wide do you place your hands? ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 8/24/10 at 1:50am
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I hold the same place as my snatch. We have two types of olympic bars at the school, the thicker one is what I use it has two rings i like to place that inside of my hands. My last phase had me doing clean grip snatches from a hang. Enjoyed and would recomend. I had not done a real snatch in a while, but it was too easy on the first 3 sets, so next time I will move up. The hard part of last night was the volume and my conditioning, After looking at my AWC results I. realize I lacked consistancy before. I skipped rest days last phase to fit workout in, and went camping two weeks prior and lost 6 days of training. I peaked too early and could not hold it. To get back to the Snatch grip deads I hope I hope I answered your question. |
Posted By: Sutherland
Date Posted: 8/25/10 at 12:53pm
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8/25/10 5:30pm 261lbs. Body weight Strange day, Super sore from leg day, even in the traps and arms, first time through this workout went too light then too heavy I think I figured it out. Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x65lbs+60lbs Chains, 5x85lbs+60lbs Chains, 5x95lbs+60lbs Chains Lying Side Powell Raises 12x 15lbs, 11x 20lbs, 10x 25. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x85lbs+60lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains Face pulls12x 75lbs, 11x 90lbs, 10x 100lbs. Super set 3 BB Curls 8x95lbs, 7x115lbs, 6x125lbs (sloppy) Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs Technically Thursday is an off day; I will redo the BB Curls correctly and under control. |
Posted By: Sutherland
Date Posted: 8/27/10 at 1:35pm
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So much easier then last time 8/27/2010 Body weight 261.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 6-8reps 190lbs(x8),195lbs,(x7),200lbs,(x6),205lbs,(x6) Chin-ups (Weighted) 4-6 reps 6reps (12.5lbs), 6reps (15lbs), 6reps (17.5lbs), 5reps (20lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 16bs med ball Incline situps 2 sets 25 reps |
Posted By: Sutherland
Date Posted: 8/28/10 at 12:40pm
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8/28/2010 264lbs Body weight Super Set 1 (180sec rest) Power Snatch- 4 sets 5x 175, 4x 185, 3x 190, 3x 195 High Pulls-4 Sets 5x 325, 5x335+(30lbs Chains), 4x335+(30lbs C), 3x335+(30lbs Chains) Super Set 2 (180sec rest) Front Squats- 4 sets 8x 250, 8x 255, 7x 265, 6x 275 Snatch Grip Deads-4 Sets 8x315+(30lbs Chains), 8x315+(44lbs C), 7x315+(60lbs C), 6x350 Super Set 3 (90sec rest) Suitcase Carry/Waiter walk 60 sec x2(One arm up one down.) 60lbs easy. Off Sun. Will Stretch and do light abs stuff with my Cross Country Team |
Posted By: Sutherland
Date Posted: 8/30/10 at 12:51pm
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8/30/10 5:30pm 258lbs. Body weight Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x45lbs+90lbs Chains, 5x55lbs+90lbs Chains, 5x65lbs+90lbs Chains Lying Side Powell Raises 12x 20lbs, 11x 25lbs, 10x 30. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x60lbs+90lbs Chains, 3x70lbs+90lbs Chains, 3x75lbs+90lbs Chains Face pulls12x 85lbs, 11x 95lbs, 10x 105lbs. BB Curls 8x95lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs |
Posted By: Sutherland
Date Posted: 9/01/10 at 1:33pm
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Workout time 1hr 10 min 9/1/2010 Body weight 264.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 5-7reps 195lbs(x7),200lbs,(x6),205lbs,(x5),210lbs,(x5) Chin-ups (Weighted) 3-5 reps 5reps (20lbs), 4reps (25lbs), 3reps (30), 3reps (35lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 25lbs plate Incline situps 2 sets 25 reps I am feeling good except, random my calf hurts on my right leg??? started today did nothing to it?? |
Posted By: Sutherland
Date Posted: 9/03/10 at 12:41am
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9/3/2010 259 lbs Body weight Super Set 1 (180sec rest) Power Snatch- 4 sets 4x 185, 4x 190, 3x 195, 2x 200, 1x205 High Pulls-4 Sets 5x 135+(135Chains), 5x 155+(135Chains), 5x 185+(135Chains), 5x 205+(135Chains) This was much faster and smoother I will add more weight next time, but I will get more chain if I can. Super Set 2 (180sec rest) Front Squats- 4 sets 7x 255, 7x 265, 6x 275, 5x 285 Snatch Grip Deads-4 Sets 8x405,8x415,7x425,6x435 Super Set 3 (90sec rest) Suitcase Carry/Waiter walk 70 sec x2(One arm up one down.). Throw Sunday. |
Posted By: Sutherland
Date Posted: 9/07/10 at 12:00am
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9/6//10 8:00pm 268.9lbs. Body weight Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x55lbs+90lbs Chains, 5x60lbs+90lbs Chains, 5x65lbs+90lbs Chains Lying Side Powell Raises 12x 22lbs, 11x 27lbs, 10x 32lbs.. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x45lbs+104lbs Chains, 3x50lbs+104lbs Chains, 3x55lbs+104lbs Chains Face pulls10x 100lbs, 9x 105lbs, 8x 110lbs. BB Curls 8x105lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x105lbs, 7x115lbs, 6x125lbs Sore and tired. Enjoyed this weekend and had a PR in the HWD, Season Best in the LWD, Caber Finally felt Good again, Spun in the Wob with consistancey, felt like 14 is only a few reps away. Overall had a blast with Beau, Gillingham, Mike D, Mike W, Bill W, Sean, Dave, Scott, BJ, and I guess Mark. That was the best part. |
Posted By: Sutherland
Date Posted: 9/07/10 at 1:04pm
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9/7/2010 Body weight 268.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 4-6reps 200lbs(x6),205lbs,(x5),210lbs,(x5),215lbs,(4x) Chin-ups (Weighted) 3-5 reps 4reps (25lbs), 4reps (30lbs), 3reps (35lbs), 2reps (40lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 2sets (10 reps a side) 25lbs plate Incline situps 2 sets 25 reps |
Posted By: Sutherland
Date Posted: 9/16/10 at 6:57am
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Had some back issues 9/9 warmed up in the snatch and high pulls. Put the weight down bent over to grab my keys and felt the right side of my back tighten and had some sharp pains. I did the chiropractor thing and feel better, still tight. Tuesday (259lbs) 25 min bike/25 min stretching Shoulder press 2 light sets Dumbbell bench 2 sets Box jumps 3x3 4x8 chin ups Wednesday Meet Director at a Cross Country Race (21 teams) 2p-8pm Set up & take down Back Super tight Today (Thursday) 25 min bike/25 min stretching Pull Ups 4x5 Seated Press Behind Neck with Chains Light Will throw At Charleston Sat. |
Posted By: Duncan McCallum
Date Posted: 9/16/10 at 12:18pm
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Easy on that weight thing man...it makes you slow like me.
------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 9/19/10 at 1:29am
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Charleston Games 20lbs stone (Bowling Ball shape and size) 38' 1st 56lbs 34' 2nd 28lbs 68' 1st Hammer 75' 2 fouls boot issues need new ones One big ass Caber (Stupid pro caber) 3rd 22.5lbs sheaf 26' 2nd Wob 14' (About damn time) Oh and spinning and easy 2nd overall Mike D is back what a jerk. Good to have him back, great to throw with Josh, Mike and Dan, I loved throwing with the pros great guys and you always learn. |
Posted By: Duncan McCallum
Date Posted: 9/19/10 at 2:55am
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Damn that Mike D!!! Good work Shane. Keep it up. See you soon. ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 9/20/10 at 12:54pm
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Body weight 260.8lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 2-4reps 205lbs(x4),210lbs,(x4),220lbs,(x3),230lbs,(x2) Chin-ups (Weighted) 2-4 reps 4reps (35lbs), 3reps (37.5lbs), 2reps (40lbs), 2reps (42.5lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 75lbs(x10),80lbs,(x10),80bs,(x10), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 75lbs(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) Med ball twists 3sets (10 reps a side) 16bs med ball Incline situps 3 sets 25 reps |
Posted By: Duncan McCallum
Date Posted: 9/20/10 at 1:01pm
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Wellllllllllllllllllllllllllllllllllllllllllllllllllll!!!!&n bsp; YOu know they call him THE BIG SHOW!!!
------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 9/22/10 at 12:37am
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9/21/2010 261lbs Body weight Super Set 1 (180sec rest) Power Snatch- Bar 5x 95lbsx5 115x5 135x5 155x3 175x3 185x3 Ok Back felt good 195x2 200x2 205x2 High Pulls- 115x5 135x5 155x3 175x3 185x3 Ok Back felt good 225x3 235x3 245x3 255x3 Play it safe but next time I think I am ready to go. Super Set 2 (180sec rest) Front Squats- 4 sets 8x 230, 6x 240, 5x 250, 4x 275 Snatch Grip Deads-4 Sets 6x315 (Fast) |
Posted By: Sutherland
Date Posted: 9/26/10 at 12:25pm
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9/23 Super set 1 Seated Press Behind Neck with Chains (3 sets x 5 reps; start from bottom position, no back support) 5x45lbs+104lbs Chains, 5x55lbs+104lbs Chains, 5x60lbs+104lbs Chains Lying Side Powell Raises 12x 20lbs, 11x 25lbs, 10x 30lbs. Super set 2 Seated Press Behind Neck with Chains (3 sets x 3 reps; start from bottom position, no back support) 3x55lbs+104lbs Chains, 3x65lbs+104lbs Chains, 3x70lbs+104lbs Chains Face pulls12x 75lbs, 11x 90lbs, 10x 100lbs. Super set 3 BB Curls 8x95lbs, 7x115lbs, 6x125lbs Decline Triceps Extension 8x95lbs, 7x115lbs, 6x125lbs |
Posted By: Sutherland
Date Posted: 9/26/10 at 12:29pm
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9/26/2010 Body weight 262lbs Chest/Back Superset1 (90 sec rest) Incline Bench 4set 3-1reps 215lbs(x3), 225lbs,(x3),235lbs,(x2),245lbs,(x2) Chin-ups (Weighted) 3-1 reps 3reps (40lbs), 3reps (42.5lbs), 2reps (45lbs), 2reps (50lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 8-10reps 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs,(x10) Med ball twists 10sets (5 reps a side) 16bs med ball Incline situps 3 sets 25 reps |
Posted By: Sutherland
Date Posted: 9/30/10 at 3:30am
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9/25 261lbs Super Set 1 (180sec rest) Power Snatch- 195x2 200x2 205x2 210x1 High Pulls- 245x3 265x3 285x3 315x3
So this is how I did it. Next time it will be in the correct order. 1) Standing Barbell overhead press 3 sets of 3 to 5 reps (120 sec Rest) 160x5,x5,x3 2) Standing Barbell overhead press 8 sets of 1 reps (120 sec Rest) 180x1,x1,x1,x1,x1,x1,x1,x1 Hope it is easier the other way. Abs. |
Posted By: Sutherland
Date Posted: 10/05/10 at 12:02am
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10/4 264lbs (Feel Fat) Games Saturday All Bad except 20lbs Sheaf 27 feet. Chest/Back Superset1 (90 sec rest) Incline Bench 4set 5reps 190lbs(x5),195lbs,(x5),200lbs,(x5),205lbs,(x5) Chin-ups (Weighted) 4-6 reps 5reps (20lbs), 5reps (22.5lbs), 5reps (25lbs), 5reps (25lbs) Superset2 (60 sec rest) 80lbs Dumbbells all I have Dumbbell Bench 4set 10-12reps 80lbs,(x12),80bs,(x12), 80lbs,(x11), 80lbs,(x10) One Arm Dumbbell Rows 8-10reps 80lbs,(x10), 80lbs,(x10),80bs,(x10), 80lbs,(x10) plate twists 3sets (10 reps a side) 45lbs Incline situps 3 sets 25 reps |
Posted By: Sutherland
Date Posted: 10/06/10 at 2:51am
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10/5/2010 260 lbs Body weight Power Snatch- 4 sets 5x 165,170, 175,180 High Pulls-4 Sets 5x 225,245,265,285 Squats- 4 sets 5 315,365,385,415 Hamstring Curls 10x25,30,35,40 Super Set 3 (90sec rest) I am in a holding pattern until after Stone Mt. Then I will break down and start again. |
Posted By: Duncan McCallum
Date Posted: 10/06/10 at 3:11am
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Shane you are a beast. Keep it up! For the record, you won't die. You do not have my permission. ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 10/11/10 at 3:29am
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Duncan, I saw you were going to Mississippi Great games. Enjoy. Tina wants me to go, but the $ and I need a break. 10/7 SA day Standing Over Head Press Exercise 1) 8 Sets of 1 170lbs. Exercise 2) 3 Sets 3-5 reps (85% of Exercise 1) Super set 1 External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs Reverse Curl 3 sets 8-10 75lbs,85bs. 90lbs Super set 2 Dips 6-8 3 sets 30lbs. 35lbs, 40lbs. Abs incline sit-ups 3x25 15lbs, 20lbs, 25lbs 10/9 CB Day Super set 1 Incline 4sets of 5 195,200,205,210 Chin Ups 4sets of 3-5 20,22.5,25,27.5 Super set 2 Dumbell Bench 5x10 80lbs DB Row 5x10 80lbs Plate twists 45lbs x3x20 10/10 Legs Super set 1 Snatch 4sets of 5 170,175,180,185 High Pulls 275,285,295,305 (Fast) Super set 2 Squats 315 x 5 done just not feeling it today. Was a long weekend of yard work Just done.
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Posted By: Sutherland
Date Posted: 10/12/10 at 1:24pm
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10/12 SA day Standing Over Head Press Exercise 1) 8 Sets of 1 175lbs. Exercise 2) 3 Sets 3-5 reps 150 (85% of Exercise 1) Super set 1 External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs Reverse Curl 3 sets 8-10 75lbs,85bs. 95lbs Super set 2 Dips 6-8 3 sets 30lbs. 35lbs, 40lbs. Abs strapsleg lifts 3x15 |
Posted By: Duncan McCallum
Date Posted: 10/13/10 at 5:07am
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Yeah, someone threw the BMar 36 feet there. We'll see if that makes it through the weekend...BWAHAHAHAHA!!! Truly, you'd probably just send me to bed with no dessert...sucks. Workouts treating you fair? ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 10/19/10 at 2:24am
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Ok, Season is now over. I can say it was my best. I can also say it finished none too soon as Sunday I Strained a tendon in the top of my foot and it sucks. I can see my leg days taking a different look, for 2-3 weeks. Stone went well for the off and on training. 30 in the 28lbs Stone, 37-6.5 WFD, 71LWD (Poped the tendon on that throw.) Still hit 70+ on my last one. , 82hh (this will be my focus) 85 on a caber I should have turned. 26 Bad day in the Sheaf, 13 wob. 10/18/10 Superset 1 Bench (6-8 reps 4 sets) (225,235,245)x8,265x6 SEMI- SUPINATED CHINUP (6-8 reps 4 sets) 0,2.5,3,3.5 (Wow, hard??) Superset 2 DB INCLINE PRESS semi-supinated rotation (8-10 reps 4 sets) 60,70,80,80 x10 ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 45,45,50,50 x10 Swiss Ball Abs. Ice Tub for my foot. Not sure how legs will go tues? |
Posted By: Sutherland
Date Posted: 10/19/10 at 11:58pm
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10/19 Legs- Bad foot so tried not to put too much weight on it. It is feeling better, but it will be a little while. Super set 1 GOOD MORNING (4sets 10-12) 85,95,105,115 Crunches 4x25 Super set 2 HYPEREXTENSION (4 x 12) 0,5,10,15 Twist ups (4x15-20) increased the angle every time. I miss lifting legs. |
Posted By: Sutherland
Date Posted: 10/23/10 at 9:27am
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10/21 SA day Standing Over Head Press Exercise 1) 8 Sets of 1 (180lbs.) Exercise 2) 3 Sets 3-5 reps 155 (85% of Exercise 1) Super set 1 External Rotation 3sets 8-10 25lbs, 30lbs. 35lbs Reverse Curl 3 sets 8-10 75lbs,85bs. 95lbs Super set 2 Dips 6-8 3 sets 30lbs. 35lbs, 40lbs. Abs strapsleg lifts 3x15 10/23 Superset 1 Bench (6-8 reps 4 sets) (245x8,255x7,265x6, 270x6 SEMI- SUPINATED CHINUP (6-8 reps 4 sets) 2.5x6,5x6,7.5x6,10x6 Superset 2 DB INCLINE PRESS semi-supinated rotation (8-10 reps 4 sets) 70,75,80 x10 85x8 ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 45,50,55,60x10 Swiss Ball Abs. |
Posted By: Sutherland
Date Posted: 10/27/10 at 5:32am
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10/26 260lbs Super Set 1 MILITARY PRESS- 4 sets 4-6 reps- 145x6-155x5-160x4-165x3 EXTERNAL ROTATION-4 sets 8-10 reps- 20x10-25x10-25x10-25x10 Super set 2 LATERAL RAISE 3 sets of 8-10 35,40,45 ONE ARM DB SHRUG 3 sets of 8-10 80x 3sets Super Set 3 ZOTTMAN CURL 4 sets of 8-10 35x10, 40x10, 45x10, 50x8 DB LYING TRICEP EXTENSION 4 sets of 8-10 50x8, 40x10, 45x10, 50x8 Med Ball Twists |
Posted By: Sutherland
Date Posted: 10/31/10 at 2:10am
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10/29 Superset 1 Bench (5-7 reps 4 sets) (260x8,265x6, 270x5, 275x5) SEMI- SUPINATED CHINUP (6-8 reps 4 sets) x8,1lbsx8, 2.5x8,10x6 Superset 2 DB INCLINE PRESS semi-supinated rotation (8-10 reps 4 sets) 70,80,82 x10 85x9 ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 50,55,60, 60 x10 Swiss Ball Abs. 10/30 Squats Trying not to aggravate the foot. 3sets of 10 135,225,315. (Very low for Duncan) Super set 1 GOOD MORNING (4sets 10-12) 115,125,135,145 Crunches 3x25 20lbs., 30lbs, 45lbs Super set 2 HYPEREXTENSION (4 x 12) 5,10,15 Twist ups (4x15-20) increased the angle every time. I miss lifting legs. |
Posted By: Sutherland
Date Posted: 11/01/10 at 12:36pm
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11/1 258lbs Super Set 1 MILITARY PRESS- 4 sets 3-5 reps- 145x6-155x5-160x4-165x3 EXTERNAL ROTATION-4 sets 8-10 reps- 20x10-25x10-25x10-30x10 Super set 2 LATERAL RAISE 3 sets of 8-10 40,45,50 ONE ARM DB SHRUG 3 sets of 8-10 80x 3sets Super Set 3 ZOTTMAN CURL 4 sets of 8-10 35x10, 40x10, 45x10, 50x8 DB LYING TRICEP EXTENSION 4 sets of 8-10 50x8, 40x10, 45x10, 50x8 Med Ball Twists |
Posted By: Sutherland
Date Posted: 11/03/10 at 1:16pm
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11/3 260lbs Bench (5-7 reps 4 sets) (260x8,265x6, 270x5, 275x5) SEMI- SUPINATED CHINUP (6-8 reps 4 sets) 2.5x8, 5x8, 7.5x8, 10x8 Superset 2 DB INCLINE PRESS semi-supinated rotation (8-10 reps 4 sets) 70,80,82 x10 85x9 ONE ARM DB ROW (elbow out 90) (8-10 reps 4 sets) 50,55,60, 60 x10 Swiss Ball Abs. |
Posted By: Duncan McCallum
Date Posted: 12/04/10 at 11:51am
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Ahem...training? ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 1/18/12 at 5:25am
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I’m back. Let’s see if I Can do this for a little while longer this time. Time to Start over- High Reps Much Lower Weights Tempo is the Focus and it hurts. 1/17/2012 (BW 260lbs) Chest and Back Day (Super Sets) 1 ¼ Rep Bench (Tempo 4 sec Lower 1 up) 10-8reps 4 sets- Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Warm Up- (reg) Bar x 10, 135lbs x10, 225lbs x5 Sets 8x230lbs (Failed for 10, too Heavy)/ Pull ups 6 reps no Weight 8x 220lbs/ pull ups 5 reps 2.5lbs 7x225lbs (Failed for 8, too heavy)/ Pull ups 4 reps 2.5lbs Weight 8x 222lbs/pull ups 4 reps 2.5lbs Weight -Better Choice of weights next time (Sunday)- Bench-(Tempo 5 sec Lower 1 up) 12-10 reps 3 sets- DB Rows to hip -(Tempo 5 sec Lower 1 up) 12-10 reps 3 sets- 175lbs x12 /DB Rows 12x 25lbs 180lbs x11 /DB Rows 11x 30lbs 185lbs x10 /DB Rows 10x 25lbs -Little Heavier weights next time (Sunday)-Arms/Chest dead Flys(Tempo 4 sec Lower 1 up) 12-8reps 3 sets Rear Lateral Raise(Tempo 4 sec Lower 1 up) 12-8reps 3 sets 15lbs x12 / RLR 10lbs x 12 20lbs x11/ RLR 12lbs x10 25lbs x 10 /RLR 15lbs x10 Arms Shot. “It’s that good kind of Pain” |
Posted By: Sutherland
Date Posted: 1/19/12 at 3:28am
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After chest day’s mistakes I went way too conservative on these weights, but I now know where to work from Tempo is the Focus. 1/18/2012 (BW 258lbs) Legs (Super Sets) Power Cleans 5-3 reps 4 sets- Clean Pulls 5-3 reps Warm Up- (reg) Bar x 5, 135lbs x5, 225 lbs x2 Sets PC-5x225lbs / CP 5x245lbs PC-4x230lbs / CP 4x265lbs PC-3x235lbs / CP 3x285lbs PC-3x240lbs / CP 3x295lbs -Good starting point. (Haven’t pulled from the floor in a while and it felt awkward.) Squats-(Tempo 5 sec Lower 1 up) 9-7 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 195lbs x9 /LC 8x 20lbs Squat 205lbs x8 /LC 7x 22.5lbs Squat 215lbs x7 /LC 6x 25lbs Squat 225lbs x6 /LC 6x 27.5lbs -5 Sec down messed with my head as did the mistake in Tuesday’s chest day. Heavier weights next time. 1 ¼ Rep Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 3 sets Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets 1 ¼ Squat 205lbs x8 / Hyper 10lbs x 12 1 ¼ Squat 215lbs x8 / Hyper 10lbs x 12 1 ¼ Squat 225lbs x8 / Hyper 10lbs x 12 This was a mixed bag day broke a sweat, but felt like I could have done more. The Tempo really messed with me. Tweak the weights and start again Monday. Off day-Thursday so stretch and rest. New Diet, Less of the wife’s cupcakes. |
Posted By: Sutherland
Date Posted: 1/21/12 at 2:07am
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1/19 Off day easy stretch Tempo is the Focus. Shoulders and arms (Super Sets) Military press 8-6 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-8x125lbs / ER 12x15lbs MP-7x135lbs / ER 12x20lbs MP-6x145lbs / ER 12x25lbs Eye Level Press 7-5 reps 4 sets- shrugs 8-6 reps 4 sets- ELP 125lbs x7 /Shrugs 8x 225lbs DB Lying Tricep extension 8-6 reps 3 sets Off day-Saturday so stretch and rest downloaded your "were dead" Duncan we shall see. |
Posted By: Sutherland
Date Posted: 1/22/12 at 11:59pm
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Threw 1/21/12 18lbs Shot- 5 stands/5 glides 56lbs 15 full throws worked on Speed/ moving the weight (because I didn’t in Orlando) 28lbs- 5 all easy trying to lift in the front. Hammer- 15 throws (New idea- no warm ups just jump in 3 turn and see. Every stupid throw was 81 or more one was 89’ are you kidding me. So we will try again sometime this week. Lifting Tempo is the Focus 1/22/2012 (BW 259lbs) Warm up Row 5min HCB- 3 sets of 10 (75lbs) Chest and Back Day (Super Sets) 1 ¼ Rep DB Bench (Tempo 4 sec Lower 1 up) 10-8reps 4 sets- Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Warm Up- (30x5/40x5/50x5) Sets 10x65lbs/ Pull ups 6 reps 1lbs Weight 9x 70lbs/ pull ups 5 reps 2.5lbs 8x80lbs/ Pull ups 4 reps 5lbs Weight 8x 90lbs/pull ups 4 reps 7.5lbs Weight -Better Choice of Weight Bench-(Tempo 5 sec Lower 1 up) 12-10 reps 3 sets- DB Rows to hip -(Tempo 5 sec Lower 1 up) 12-10 reps 3 sets- 200lbs x12 /DB Rows 12x 30lbs 205lbs x11 /DB Rows 11x 35lbs 206lbs x10 /DB Rows 10x 40lbs Flys(Tempo 4 sec Lower 1 up) 12-8reps 3 sets Rear Lateral Raise(Tempo 4 sec Lower 1 up) 12-8reps 3 sets 20lbs x12 / RLR 12lbs x 12 25lbs x11/ RLR 15lbs x10 30lbs x 10 /RLR 20lbs x10 Much Better. Cool Down 5 min Row HCB- 3 sets of 5 (100lbs) I like the DB bench better. “We’re alive” Duncan 3 episodes in and I am going to have to limit myself or I will listen to them all at once. Thanks for the suggestion. It’s great. |
Posted By: Duncan McCallum
Date Posted: 1/23/12 at 3:53am
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Duncan = Truth*
*When speaking of zombies ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 1/24/12 at 2:34am
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Wow what a difference a week makes. I am very happy with the changes to the weights and I am ready to make another jump after this. Tempo is the Focus. Clean Pulls 5-3 reps Warm Up- (reg) 135lbs x5, 205x 3 225 lbs x2 Sets PC-4x235lbs / CP 4x270lbs PC-3x240lbs / CP 3x290lbs PC-3x245lbs / CP 3x310lbs Good work. Ready to move up. Squats-(Tempo 5 sec Lower 1 up) 9-7 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 225lbs x9 /LC 8x 25lbs 1 ¼ Rep Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 3 sets Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets |
Posted By: Sutherland
Date Posted: 1/26/12 at 1:01am
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1/24 off day easy stretch Tempo is the Focus. Shoulders and arms (Super Sets) Military press 8-6 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-7x140lbs / ER 11x20lbs MP-6x145lbs / ER 10x25lbs MP-6x150lbs / ER 10x30lbs Eye Level Press 7-5 reps 4 sets- Shrugs 8-6 reps 4 sets- ELP 155lbs x7 /Shrugs 8x 225lbs ELP 170lbs x6 /Shrugs 8x 245lbs ELP 175lbs x6 /Shrugs 8x 255lbs DB Lying Tricep extension 8-6 reps 3 sets Going to put the Pole Vault Mats out Thursday that will be a workout in itself; Track Monday. |
Posted By: C. Smith
Date Posted: 1/26/12 at 1:17am
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Why are you using such a slow eccentric? ------------- |
Posted By: Sutherland
Date Posted: 1/27/12 at 5:27am
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Craig, I am now going slow for hypertrophy and also not bouncing to protect myself from injury. Tempo or Time Under Tension (TUT) is a way to stimulate muscles & energy systems. -Basically less than 20 seconds of tension is a focus on power -Hypertrophy TUT is 40 - 70 seconds I will decrease the tempo later in the series of workouts. I have some articles by Charles Poliquin I will see if I can find them on changing up your tempos and the benefits. A couple reasons to vary the tempo that I remember are breaking through the plateau and recovery. |
Posted By: C. Smith
Date Posted: 1/27/12 at 8:34am
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I understand tempo and time under tension. Perhaps my question was not phrased clearly... You have already started the season (N/S, right?) and are currently employing lifting techniques that most athletes/throwers would consider only using in the deep offseason, if at all. Why is that? (you may have answered it above with the hypertrophy answer, which is basically you are lifting like that to look good naked, right?) ------------- |
Posted By: Sutherland
Date Posted: 1/30/12 at 4:38am
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Oh, Sort of. I did train at lower tempos, reps and higher weights during December and first part of January for North/South, but seeing that my next games is march 31st I have basically restarted an off season. I will and already have started to cut reps and in such TUT. I would call my current workout much more of a body builder type workout. But I always look good naked.
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Posted By: C. Smith
Date Posted: 1/30/12 at 10:10am
So 2 months until essentially your first game and you're going back to offseason work? Do you do no speed work going into the season? I found out last year that I need at least a couple months of that and I know some of the other guys are switching up about now too. Not trying to change what you're doing, it's obviously working for you, just seeing where you're coming from so I can steal anything I see that would be helpful  Agree with you on the body builder training, that's what it looks like which is why I asked about it in the first place. Related, and just recently posted. http://www.t-nation.com/free_online_article/most_recent/6_questions_about_tempo_training" rel="nofollow - http://www.t-nation.com/free_online_article/most_recent/6_questions_about_tempo_training ------------- |
Posted By: Sutherland
Date Posted: 1/31/12 at 12:56am
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Been a bit here is the last three workouts. 1/27/2012 (BW 259lbs) Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Sets DB Rows to hip -(Tempo 5 sec Lower 1 up) 11-9 reps 3 sets- 205lbs x11 /DB Rows 11x 35lbs 1/28/2012 (BW 258lbs) Clean Pulls 5-3 reps Warm Up- (reg) 135lbs x5, 205x 3 225 lbs x2 Sets PC-4x240lbs / CP 4x270lbs PC-3x245lbs / CP 3x275lbs Been having issues with cleans from the floor. I cleaned it up and began to focus on dropping more and catching lower. It seemed to work the reps were easier. I also dropped the lbs in the High pulls to force myself not to DROP DOWN I A HIGH PULL. I was not happy with the new bad habit. Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 275lbs x8 /LC 8x 30lbs Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets 1/30/2012 (BW 255lbs) Track Tryouts- should have a good squad. Shoulders and arms (Super Sets) Military press 7-5 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-6x145lbs / ER 11x20lbs MP-5x150lbs / ER 10x25lbs MP-5x155lbs / ER 10x30lbs Eye Level Press 7-5 reps 4 sets- Shrugs 8-6 reps 4 sets- ELP 165lbs x6 /Shrugs 8x 225lbs ELP 175lbs x4 /Shrugs 8x 245lbs DB Lying Tricep extension 8-6 reps 3 sets |
Posted By: Sutherland
Date Posted: 2/02/12 at 5:39am
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2/1/2012 (BW 258lbs) Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Sets DB Rows to hip -(Tempo 5 sec Lower 1 up) 11-9 reps 3 sets- 215lbs x11 /DB Rows 11x 40lbs 217lbs x10 /DB Rows 10x 45lbs First week of track. We look deep in all events except HJ/ Hurdles I will have 4 guys over 45’. Two should hit 50’ I am lifting after a 12 hr day so let’s hope I hold up. |
Posted By: Sutherland
Date Posted: 2/02/12 at 11:11pm
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2/3/2012 (BW 256lbs) Clean Pulls 5-3 reps Warm Up- (reg) 135lbs x5, 205x 3 225 lbs x2 Sets PC-4x240lbs / CP 4x270lbs PC-3x245lbs / CP 3x275lbs Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 295lbs x8 /LC 8x 35lbs Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets Sucked. Today was long. Last set was 9:15pm after being at work at 6:30am first person in the building last one out. |
Posted By: Duncan McCallum
Date Posted: 2/03/12 at 1:06am
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See, you cut the beard and became all mortal again. ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 2/03/12 at 4:35am
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I shaved it monday after N/S.
I havedn't shaved since then though.
On chapter 10 we're alive. I love it and limit myself to one chapter a day.
I hate to think i will one day run out. Recomend any other FREE Podcast that are just as good?
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Posted By: Tim P
Date Posted: 2/03/12 at 4:49am
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SHaved? NOOOOOOOOO!!!!!!!! ok, I admit, I trimmed mine to a goatee, got the Nathan Bedford Forrest look now  ------------- "What's the matter boy? you got ants in your pants? No Ma'am...hot steel balls!" Jerry Clower |
Posted By: Sutherland
Date Posted: 2/06/12 at 12:49am
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Sorry Tim the wife and I had a deal and I kept my word. 2/4/12 (BW 257lbs) Shoulders and arms (Super Sets) Military press 7-5 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-6x150lbs / ER 11x20lbs MP-5x155lbs / ER 10x25lbs MP-5x160lbs / ER 10x30lbs Eye Level Press 7-5 reps 4 sets- Shrugs 8-6 reps 4 sets- ELP 170lbs x6 /Shrugs 8x 235lbs ELP 180lbs x4 /Shrugs 8x 245lbs DB Lying Tricep extension 8-6 reps 3 sets Felt good to lift at 1:30 in the afternoon and not 8pm |
Posted By: Sutherland
Date Posted: 2/07/12 at 1:01am
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2/6/2012 (BW 257lbs) 7pm-8:30pm after practice Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Sets DB Rows to hip -(Tempo 5 sec Lower 1 up) 11-9 reps 3 sets- 215lbs x10 /DB Rows 11x 45lbs Overall good day. |
Posted By: Sutherland
Date Posted: 2/08/12 at 7:13am
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2/7/2012 (BW 255lbs) Clean Pulls 5-3 reps Warm Up- (reg) 135lbs x5, 205x 3 225 lbs x2 Sets PC-4x240lbs / CP 4x270lbs PC-3x245lbs / CP 3x275lbs Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 300lbs x7 /LC 8x 35lbs Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets |
Posted By: Sutherland
Date Posted: 2/12/12 at 7:33am
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2/9/12 (BW 255lbs) Military press 6-4 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-5x155lbs / ER 11x25lbs MP-4x160lbs / ER 10x25lbs MP-4x165lbs / ER 10x30lbs Eye Level Press 5-3 reps 4 sets- Shrugs 8-6 reps 4 sets- ELP 175lbs x5 /Shrugs 8x 235lbs ELP 182.5lbs x3 /Shrugs 8x 245lbs DB Lying Tricep extension 8-6 reps 3 sets 2/11/2012 (BW 254lbs) Chest and Back Day (Super Sets) Pull Ups (Tempo 4 sec Lower 1 up) 6-4 reps Sets DB Rows to hip -(Tempo 5 sec Lower 1 up) 11-9 reps 3 sets- 220lbs x10 /DB Rows 11x 50lbs |
Posted By: Sutherland
Date Posted: 2/12/12 at 11:42pm
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2/12/2012 (BW 255lbs) Clean Pulls 5-3 reps Warm Up- (reg) 135lbs x5, 205x 3 225 lbs x2 Sets PC-4x240lbs / CP 4x270lbs PC-3x245lbs / CP 3x275lbs Squats-(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Leg Curls -(Tempo 5 sec Lower 1 up) 8-6 reps 4 sets- Squat 320lbs x7 /LC 8x 35lbs Hyperextensions (Tempo 5 sec Lower 1 up) 12-8reps 3 sets |
Posted By: Duncan McCallum
Date Posted: 2/13/12 at 12:57am
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Shane,
How is your recovery with these tempo sets? ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 2/13/12 at 3:35am
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Vary by exercises 3 min for Cleans/High pulls 60 sec Squats and other leg exercises All chest as well as Shoulders and arm days is 60 sec |
Posted By: Sutherland
Date Posted: 2/14/12 at 11:46pm
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2/14/12 (BW 255lbs) Military press 6-4 reps 4 sets- External Rotation 8-6 reps Warm Up- Bar x 5 MP-5x160lbs / ER 11x25lbs MP-4x165lbs / ER 10x30lbs MP-4x170lbs / ER 10x35lbs Eye Level Press 5-3 reps 4 sets- Shrugs 8-6 reps 4 sets- ELP 175lbs x5 /Shrugs 8x 235lbs ELP 185lbs x3 /Shrugs 8x 245lbs DB Lying Tricep extension 8-6 reps 3 sets |
Posted By: Duncan McCallum
Date Posted: 2/15/12 at 1:22am
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Shane,
I meant how is your day to day recovery? Does this just crush your CNS? ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 2/15/12 at 4:08am
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Yes, it does. 3 workouts every 5 days Day 1 CB Day 2 Legs Day 3 off Day 4 SA Day 5 off Repeat. |
Posted By: Sutherland
Date Posted: 2/21/12 at 3:50am
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2/16/12 255 BW Chest /Back Super sets Bench Press (pause on chest) 5 sets of 7-9 reps (4 seconds down, pause 1 sec explode)
PronatedChinup 5 sets 4-6 (5 seconds Down, one up)
9x 215lbs/ 6x5lbs (easy) 8x 220lbs/ 5x7.5lbs (easy) 7x 225lbs/ 4x10lbs (easy) 7x 230lbs/ 4x12.5lbs (good) 7x 235lbs/ 4x15lbs 1 Arm DB Incline Bench (1 arm at a time) 4 sets 6-8reps (4 seconds down, pause 1 sec explode) BB Rows 4 sets 10-12 reps(4 seconds down one up) 8x 60lbs/ 12x95lbs 7x 65lbs/ 11x100lbs 6x 70lbs/ 10x105lbs 6x 80lbs/ 10x110lbs 14” Close Grip Bench Press 3 set 6-8 (3 seconds down, 1 sec up) DB Pullover 3 sets 8-10 (3 seconds down, 1 sec pause, 3 sec up pause. )
8x 225lbs/ 10x35lbs (easy) 7x 230lbs/ 10x45lbs (easy) 6x 235lbs/ 10x55lbs (easy) 2/18/12 255 BW Legs Super Sets Power Snatch 4 sets 3-5 reps
Snatch Pulls 4 sets 3-5 reps
5x 170lbs/5x175lbs 4x 175lbs/4x180lbs 3x 180lbs/3x185lbs 3x 185lbs/3x190lbs Front Squats 5 sets 4-6 reps (4 sec down) Legs Curls (toes pointed in)5 sets 6-8 reps (4 sec down) 6x 275lbs/8x30lbs 5x 280lbs/7x32.5lbs 4x 285lbs/6x35lbs 4x 290lbs/6x37.5lbs 4x 295lbs/6x40lbs Split Squats 3 sets 6-8 reps (4 sec down) Good Mornings 3 sets 8-10reps (4 sec down) 8x115lbs/ 10x115lbs 7x120lbs/ 9x120lbs 6x125lbs/ 8x125lbs 2/19/12 Shoulders and Arms BW 256 Super sets Behind Neck Press with Chains 4 sets 5-7 reps (4 down) Trap 3 4 sets 10-12 reps (3 sec down) 7xbar+90lbs of chains/ 12x 10lbs 6xbar+102lbs of chains/ 11x 12lbs 5x50lbs +102lbs of chains/ 10x 15lbs 5x51lbs+102lbs of chains/ 10x 20lbs Bottom Position Military Press 4 sets 3-5 reps (3 sec down place on rack explode) BB Srugs4 sets 6-8 reps (3sec down) 5x135lbs/8x225lbs 4x145lbs/7x255lbs 3x155lbs/6x265lbs 3x165lbs/6x275lbs Incline DB Curls 3 sets 6-8 reps (4 sec down, 2 up) Dips 3 sets 6-8 reps (4 sec down, 2 up) 8x35lbs/8x0lbs 7x40lbs/ 7 x10lbs 6x45lbs/ 6x20lbs |
Posted By: Sutherland
Date Posted: 2/22/12 at 2:27am
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2/21/12 255 BW Chest /Back Super sets Bench Press (pause on chest) 5 sets of 7-9 reps (4 seconds down, pause 1 sec explode) PronatedChinup 5 sets 4-6 (5 seconds Down, one up) 9x 225lbs/ 6x5lbs 8x 230lbs/ 5x7.5lbs 7x 235lbs/ 4x10lbs 7x 240lbs/ 4x12.5lbs 7x 245lbs/ 4x15lbs 1 Arm DB Incline Bench (1 arm at a time) 4 sets 6-8reps (4 seconds down, pause 1 sec explode) BB Rows 4 sets 10-12 reps(4 seconds down one up) 8x 70lbs/ 12x100lbs 8x 70lbs/ 11x105lbs 6x 80lbs/ 10x110lbs 6x 80lbs/ 10x115lbs 14” Close Grip Bench Press 3 set 6-8 (3 seconds down, 1 sec up) DB Pullover 3 sets 8-10 (3 seconds down, 1 sec pause, 3 sec up pause. ) 8x 230lbs/ 10x45lbs (easy) 7x 235lbs/ 10x55lbs (easy) 6x 240lbs/ 10x60lbs (easy) Track Scrimmage today. See how good we really are. However leg day must be pushed back to Thursday. |
Posted By: Duncan McCallum
Date Posted: 2/22/12 at 2:42am
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Track scrimmage? Like shirts and skins?
How do you like those single arm presses? Tried floor presses that way with Mark Cannon once.
Once. ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 2/22/12 at 5:50am
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just means we time our own and no real pressure.
Burns like hell. I need to use the 75 next week not just jump to 80's. Like the pause in the bench too, but would prefer less reps. Next week.
When the next games for you?
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Posted By: Sutherland
Date Posted: 2/23/12 at 11:31pm
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2/23/12 257 BW Legs Super Sets Power Snatch 4 sets 3-5 reps Snatch Pulls 4 sets 3-5 reps 5x 175lbs/5x185lbs 4x 180lbs/4x190lbs 3x 190lbs/3x205lbs 3x 195lbs/3x215lbs Front Squats 5 sets 4-6 reps (4 sec down) Legs Curls (toes pointed in)5 sets 6-8 reps (4 sec down) 6x 280lbs/8x32.5lbs 5x 285lbs/7x35lbs 4x 290lbs/6x37.5lbs 4x 295lbs/6x40lbs 4x 300lbs/6x42.5lbs Split Squats 3 sets 6-8 reps (4 sec down) Good Mornings 3 sets 8-10reps (4 sec down) 8x115lbs/ 10x115lbs 7x120lbs/ 9x120lbs 6x125lbs/ 8x125lbs |
Posted By: Sutherland
Date Posted: 2/26/12 at 10:47pm
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2/24/12 Shoulders and Arms BW 256 Super sets Behind Neck Press with Chains 4 sets 5-7 reps (4 down) Trap 3 4 sets 10-12 reps (3 sec down) 7xbar+90lbs of chains/ 12x 12lbs 6xbar+102lbs of chains/ 11x 15lbs 5x50lbs +102lbs of chains/ 10x 20lbs 5x60lbs+102lbs of chains/ 10x 20lbs Bottom Position Military Press 4 sets 3-5 reps (3 sec down place on rack explode) BB Srugs4 sets 6-8 reps (3sec down) 5x155lbs/8x245lbs 4x160lbs/7x265lbs 3x165lbs/6x275lbs 3x170lbs/6x285lbs Incline DB Curls 3 sets 6-8 reps (4 sec down, 2 up) Dips 3 sets 6-8 reps (4 sec down, 2 up) 8x40lbs/8x10lbs 7x45lbs/ 7 x20lbs 6x50lbs/ 6x30lbs 2/26/12 255 BW Chest /Back Super sets Bench Press (pause on chest) 5 sets of 6-8 reps (4 seconds down, pause 1 sec explode) PronatedChinup 5 sets 3-5 (5 seconds Down, one up) 8x 235lbs/ 5x7.5lbs 7x 240lbs/ 4x10lbs 6x 245lbs/ 3x12.5lbs 6x 250lbs/ 3x15lbs 6x 255lbs/ 3x17.5lbs 1 Arm DB Incline Bench (1 arm at a time) 4 sets 6-8reps (4 seconds down, pause 1 sec explode) BB Rows 4 sets 10-12 reps(4 seconds down one up) 8x 70lbs/ 12x105lbs 8x 75lbs/ 11x110lbs 6x 80lbs/ 10x115lbs 6x 85lbs/ 10x120lbs 14” Close Grip Bench Press 3 set 5-7 (3 seconds down, 1 sec up) DB Pullover 3 sets 8-10 (3 seconds down, 1 sec pause, 3 sec up pause. ) 7x 235lbs/ 10x55lbs 6x 245lbs/ 10x60lbs 5x 250lbs/ 10x70lbs |
Posted By: Sutherland
Date Posted: 2/27/12 at 11:34pm
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2/27/12 254 BW Legs Super Sets Short on time only Snatch and pulls Power Snatch 4 sets 3-5 reps Snatch Pulls 4 sets 3-5 reps 5x 180lbs/5x195lbs 4x 185lbs/4x225lbs 3x 195lbs/3x230lbs 3x 200lbs/3x235lbs |
Posted By: Sutherland
Date Posted: 3/18/12 at 10:52pm
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3/18/12 253 BW Chest /Back Super sets Incline Bench Press 4 sets of 7-9 reps (3 seconds down 1 sec up) Mixed pull ups 4 sets 4-6 (3 seconds Down, one up) 9x 215lbs/ 6x7.5lbs 8x 220lbs/ 5x10lbs 7x 222lbs/ 4x12.5lbs 6x 224lbs/ 4x15lbs Dips 4 sets 6-8reps (3 seconds down, pause 1 sec explode) BB Rows 4 sets 6-8 reps(3 seconds down one up) 8x 52.5lbs/ 12x105lbs 7x 60lbs/ 11x110lbs 6x 62.5lbs/ 10x115lbs 6x 70lbs/ 10x135lbs Pushups – between benches 3 set 10-12 (3 seconds down, 1 sec up) Rear Lateral Raise 3 sets 8-10 (3 seconds down, 1 sec up)
12x 0lbs/ 10x15lbs 11x 15lbs/ 9x20lbs 10x 30lbs/ 8x22lbs |
Posted By: Sutherland
Date Posted: 3/19/12 at 11:19pm
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3/20/12 255 BW Legs Super Sets Power clean 4 sets 3-5 reps Snatch Pulls 4 sets 3-5 reps 5x 235lbs/5x195lbs 4x 240lbs/4x205lbs 3x 245lbs/3x215lbs 3x 250lbs/3x225lbs Squats 5 sets 6-8 reps (4 sec down) Legs Curls (toes pointed out)5 sets 6-8 reps (4 sec down) 8x 315lbs/8x32.5lbs 7x 320lbs/7x35lbs 6x 325lbs/6x37.5lbs 6x 330lbs/6x40lbs Step ups 1 set 8-10 Seated Good Mornings 1 set 8-10reps 10/ 10x95lbs 9/ 9x100lbs 8/ 8x105lbs |
Posted By: Sutherland
Date Posted: 7/07/13 at 6:41am
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7/7/2013 Sore Ate too much Chinese and a pint of mint Oreo. Oh I threw yesterday too. Roundhill great 95 degree day. I don't leave Charleston SC to come to Connecticut for hot weather I am suppose to get a break. All and all great time the staff at roundhill were great the fans as always were amazing and smart. They know the events. I did as well as was to be expected. Lets talk workout because that's why I update this thing every year or so. Last workout Sunday June 30. I combined cb with legs because of the travel north to the cool temperate climate of New England damn global warming. So I switch my whole program to off season after the ville cause I felt beat up and started a volume and BBQ phase and you know the issues have melted away so he most of the 276 lbs I had reached by the 6th of June. My wife is happier now too. Down around 260 again. My knee feel better now too. I still have an ortho appointment on 23 rd but I feel better about it. I did pull the impossible and fell up the stairs the other day and smashed the left knee I thought I broke the knee Cap. Oh yeah training So CB SS incline chin ups DB row 6-8 x4 sets 10 sec rest (1:15) between sets puked the first time on leg day SS 1 1/4 DB bench dips DB pull over same as above. As you can imagine no pop this games. I then waited 20-30 min of hydration and a shirt change for leg day to start. Legs SS squat leg curl 10 reps same rest as above SS step ups hyper extension 12x SS calf raises Swiss ball abs. Gatoraid Sleep drive 18 hrs Monday Since roof sisters house Eat a a cake drink beer think about how awful a talent competive eaters have the day after a contest. Going to train this way again this week and then I may feel fit enough to go back to normal we shall see. After the game yesterday I went and swam at the beach. Water temp 58. In charleston water temp is Like 80 so that was great and refreshing |
Posted By: Sutherland
Date Posted: 7/07/13 at 7:52am
 Way to leave your hip behind, who needs it? |
Posted By: Sutherland
Date Posted: 7/08/13 at 9:30pm
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7/8/13 Lifted at the old stomping ground JBHS. Lots of reps CB SS Incline 4x8,8,7,6 205 lbs (10 sec rest) Chin ups 4 x6 my fat self (270lbs) DB row 4x10 70lbs SS 1 1/4 rep DB bench 3x10,8,8 85lbs Dips 3x fat ass x8,7,6 DB pull over lazy me 3 x 50 didn't want to change the weight No rest sucks So my sister does yoga on Mondays so I did to tonight hot yoga we focused on legs and Back tonight. My first yogi experience. Fun I drank a lot the puddles ran under other people's mats. I also don't fit on a mat, just saying. I'd do it again I felt good. Legs Tuesday. |
Posted By: robinson93
Date Posted: 7/08/13 at 9:44pm
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Good to see ya hanging around these parts. Just trolling your log seeing what ya up to. |
Posted By: Sutherland
Date Posted: 7/09/13 at 2:37pm
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David you are always welcome here just take off your shoes first. I enjoyed the workout today, too many reps not enough rest. Legs SS Squats 10x325, leg curl 10 sec rest or walk to the rack Step ups 24x20lbs DB hyper extension x10 Calf x15 x 185lbs I did notice part of my right calf is gone. Who stole it? Just cut my sisters grass. Who thought of the electric lawn mower? I about cut the cord 1000x I heard rumor of a great wing place near by and will be protein loading tonight. David fly to CT and join me I am sure a plane leaves Atlanta every 30 sec to some where up hear.! |
Posted By: Sutherland
Date Posted: 7/11/13 at 11:49am
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7/11/13 SA SS DB press 8x75 lateral raise 10x20 external rotation 12x 17.54 sets Curls 8x 115 tricep extension same wrist curls Not much BBQ last night many beers and burgers no salads ate cream puffs Tonight a vegetarian restaurant for my sister. Next workout Sunday or Monday |
Posted By: Sutherland
Date Posted: 7/12/13 at 12:35pm
| Hiked 11 miles. Hungry. Hope all who go to the gathering at grandfather throw far and be safe. |
Posted By: Sutherland
Date Posted: 7/16/13 at 10:56am
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Back in the south. Hot! 7/15 CB SS Be 276 fat Warm up DB bench 3x 10 reps 60lbs Incline 5 sets 5-7 reps 230 lbs BB rows 125 ah rest 75 sec Close grip bench 3 sets 6-8 275 lbs mix grip chin ups Rear lateral raise and prone cobra Cut my jungle of a yard 2 hrs hot! 7/16 Legs SS Clean grip snatch 4x 3-5 reps 195lbs high pulls 275 Front squat 4 sets 6-8 300lbs RDL 245lbs Split squat 3 sets 12 reps 115lbs farm walk 60 sec 70 lbs Felt good. Knee happy. Solid day to build on over the next few weeks. Off day Wednesday going to ride bike with my girl runners 5 mile day. Be back Thursday |
Posted By: Sutherland
Date Posted: 7/18/13 at 10:47am
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Knee swelled. It went away. SA SS Push press 4sets 5-7 200lbs muscle snatch 75 Zottman curls 4sets 6-8 45 lbs incline bb tricep ex 115lbs Too easy Grip training Block XC has a 5 time trial tonight biking with the leaders. |
Posted By: Duncan McCallum
Date Posted: 7/18/13 at 12:36pm
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Zottmans...esssssssssssssssssselent ------------- The man in the arena. |
Posted By: Sutherland
Date Posted: 7/20/13 at 11:05am
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Zottman for the ladies and I have a new tank top I've been to scared to wear out. 7/20 it's CB day again except I'm 11 lbs down and stuck in the 70's it was a zeppelin day on the iPod. SS same as last week but heavier. Incline 227lbs yeah I know random. Deal with it. BB row 125 lbs still to light but I'm scared. Next week I promise Close grip wow fatigue. 255 I owe myself some extra tonight alone 3 am in the garage Mix grip pull ups cake I'm only (haha) 265 lbs Rear lats and prone cobra ( yes I do yell "Cobra" in the gym and the high school kids wonder what wrong but I know what's up.) took my shirt off to do these wow I'm so not a body builder or in my 20's anymore. Off to dispicable me 2 and then perhaps dare I say it some Wob most likely not. |
Posted By: Sutherland
Date Posted: 7/21/13 at 1:03pm
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So no Wob. Shocker! Today however it did stood 14 cleared 15'6 with the spin no more heights to train. Max out my standards. 59 lbs weight and only 14 total length so oh well. Legs same reps rest and sets as last time just different weights SS clean grip snatch and high pull 197/305 Front squats and RDL 305/265 Split squat and farm walk 125/80s Fried Knee will swell in the AM and Tuesday is the ortho so here's to a good visit. Wife is awesome and made paleo pancakes amazing. |
Posted By: Sutherland
Date Posted: 7/23/13 at 8:37pm
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7/23 Ortho visit right knee meniscus issue MRI Friday AM. So we did our normal work. SS SA Push press 205x5 muscle snatch 77lbs x6 Zottman 50lbs Low incline tricep extension 125lbs Neck and grip Lawn day Wednesday and Brazilian steak house night. 20lbs sheaf afternoon? e bar at 32 feet! |
Posted By: Sutherland
Date Posted: 7/25/13 at 3:18pm
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7-24 threw nothing. Good nap instead. 7-25 Chest/back SS Reps drops next 2 workouts 7-5 or 8-6 Incline bench 5x 240lbs BB row 125lbs Close grip bench 265x5 pull up 3 sets 8 Rear lat raise & prone cobra BW 263.2 Putting fork in the trunk so before legs I want to take 10 tosses at the bleacher (32 feet) |
Posted By: Sutherland
Date Posted: 7/27/13 at 7:48am
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Wow busy leg day. 7/26 MRI (37 min) volbeat on the headphones 11am leg day Clean grip snatch 190x4x4 high pulls 310x3x4 Front squats 315x4x4 RDL 270 Split squat 120farmers wallk 80 1 hr of ultimate frisbee 30min swim Leg cramps all night. Who's shocked? |
Posted By: Sutherland
Date Posted: 7/28/13 at 11:27am
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7/28 SS SA Woke up back tight as hell. Rolled for a while. Back never felt "Good" Push press 4 sets finished with4x 215 solid muscle snatch 78lbsx6 Zottmans 4 sets 8x50s low incline tricep extension 130x6 Neck and grip Did some extra work on strict press just to work on the top of the push press |
Posted By: Sutherland
Date Posted: 8/01/13 at 5:05pm
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7/30 CB Found 45 mins while I was in the jungles of Peru Incline 4x(5-7) 227-242 lbs BB rows 4x(6-8) 130 Close grip bench 3x(5-7) 275 Mix grip pull ups 3x7 (bw 262) Prone cobra and rear lats 7/31 coach's clinic ate big. 8/1 Legs ( I put extra weight on the bar as I was told) Clean grip snatch 4x(3-5) 200lbs High pulls 4x(3-5) 310 hanging hope that's ok Front squats I'm not Craig smith strong so I did more weight 320 last set RDL 4x310lbs (6-8reps) At food read nasga as I am allowed to do although who will read this? Have SA Friday and if no rain some Wob and if no FB practice some hammer. I like to think I'm going to throw |
Posted By: grasshopper
Date Posted: 8/01/13 at 9:06pm
I didnt know you worked for the CIA?  ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Sutherland wrote:Posted By: Sutherland
Date Posted: 8/02/13 at 8:02am
| I cannot confirm or deny |
Posted By: Sutherland
Date Posted: 8/02/13 at 4:39pm
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SA 8/2/13 SS What a day! Felt like I never sat down. 260 lbs bw Push press 4x4-6 reps 215lbs Muscle snatch same as above 75lbs Zottman 4x8 50lbs Lying low bb tricep extension 135lbs Grip & neck Extra shit while waiting for a buddy. I call it crossfit cause I lifted light and ran from place to place. Isn't that what it basically is? 4x5 strict press 4x5 BB curls 4x5 behind head press 4x5 pull up Plate twists Bored and left. Ultimate tonight. |
Posted By: Sutherland
Date Posted: 8/04/13 at 9:45am
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8/4 Got up early to lifted chest and back. Incline bench ( I will log like the others) DB 3x10x60lbs BB 10x135lbs 8x185 6x205 Work 5x225 5x230 5x235 5x240 5x245 SS BB rows 10x45lbs 10x95 10x105 Work 10x115 8x120 8x125 7x130 7x135 Close grip 10x135 8x205 6x225 Work 5x265 4x275 3x285 SS Mix grip pull up 3x4 3x6 Rear lats &prone cobra 10x5 sets Ok from now on I only put work sets I hope you have assumed I did this before. Digging holes in the yard. Putting a swing in and planting 5 banana trees. Time to sweat. |
Posted By: Sutherland
Date Posted: 8/05/13 at 11:43am
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8/5 Last night did 20lbs sheaf 29' consistent Legs Clean grip snatch 6x3 200 last set High pulls 6x3 315 last set Front squats 6x3 last set 325 box the last set RDL 6x5 315 last set Bw back up to 264 I was getting to thin |
Posted By: Sutherland
Date Posted: 8/07/13 at 6:41am
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8/7 5:45am start time SA Same as other SA days highlights 4x5 push press 225 last set 78 muscle snatch The gun work for balance and the ladies Tricep work for the small t- shirt sleeves Grip work for life Camping till Sunday Hope to see Tim P in the woods the wild man of North Carolina. |
Posted By: grasshopper
Date Posted: 8/07/13 at 7:22am
 ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: Sutherland
Date Posted: 8/12/13 at 7:08pm
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Not sure what to make of the picture except its amazing. I have returned from the mountains of NC great rainy weather. 8/12 CB day High lights 255 incline x3 135 bb row x 6 easy 330 close grip bench x2 Pull ups x8 lifting my fat ass Prone cobra and rear lats WOB 15 x3 done One of the best games of the year Saturday hope my knee is ready Got the MRI results not good news but will hold off as long as I can or till after Orlando as of right now. |
Posted By: grasshopper
Date Posted: 8/12/13 at 7:30pm
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You said "Gun" work and "Grip work 4 Life" Thought thats what you meant.....lol ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |