TRAINING LOG : Bert Sorin
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Topic: TRAINING LOG : Bert Sorin
Posted By: Bert Sorin
Subject: TRAINING LOG : Bert Sorin
Date Posted: 9/28/10 at 12:00am
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Today's training: Day 1 Jumped for the first time in over a year. 30" vert with a slight run up. not good, but it was fun to fly for a minute. Landing was strange. Warm up: Dynamic flex Med ball circuit Root Hog Sled Push / Pull 90lb. 50'x2 Workout: Diamond bar Standing Press 5x8 135 Diamond Bar deadlift 5x8 315 Ring Push up 5x10 Single Leg RDL on Landmine 25lb. 5x6 each side Stick, stretch, ankle rehab Nothing to crow about, but writing it down makes me accountable. ------------- In Strength and Throws, Bert |
Replies:
Posted By: C. Smith
Date Posted: 9/28/10 at 1:11am
------------- |
Posted By: Pingleton
Date Posted: 9/28/10 at 3:25am
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Welcome back! I trust married life is treating you well? ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: KiltBill
Date Posted: 9/28/10 at 6:20am
| Welcome Burt, glad to see your log. |
Posted By: Mountain Man
Date Posted: 9/28/10 at 6:20am
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Welcome to the board Bert. Very interested in your training methods. ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: will barron
Date Posted: 9/28/10 at 8:27am
| good to see you back Bert - good luck in your training! |
Posted By: godfather
Date Posted: 9/28/10 at 10:48am
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Believe me or ask your pop , comebacks are better than never were's...........
have fun Bert and take it day to day!! |
Posted By: Bert Sorin
Date Posted: 9/29/10 at 1:45am
Thanks guys. I am stoked to be back. Married life is great, no little throwers planned yet, but hopefully one day. I miss my HG brothers, I hope to see you again this coming season. 
------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 9/29/10 at 1:47am
Speaking of comebacks, Paul, Dad is training right now for his first oly lifting contest in over 35 years. He wants to break the 60 age class national records, that is the goal any way. It's fun to see him getting after it. 225 clean on a 2" bar was pretty fun to watch the other day.  grip is not really a problem with the ole man.
------------- In Strength and Throws, Bert |
Posted By: Duncan McCallum
Date Posted: 9/29/10 at 4:31am
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Bert, For what it's worth man, I am very proud of you. Very happy to have you back. Teach us some stuff. D ------------- The man in the arena. |
Posted By: Bert Sorin
Date Posted: 9/30/10 at 1:19am
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Wed. Sept 29th Warm up: dynamic flex General Strength Circuit: x10 each push ups v-ups mountain climbers leg scissors overhead squats with PVC A1 Front Squat 8x3 135, 155, 185, 205, 225, 245, 275, 315x2 A2 Bent over row with parallel grip handles 8x5 135-165 B1 Glute Ham Raise 6x5 B2 Curl on machine 6x8 C1 Neck Attack with green back and 90lb. 2x15 C2 hanging Ab Curl up (knees to elbows) 2x15 Prehab - stick and foam roller Notes - took a new pre workout supplement 1 M.R., OMG, this stuff turned me into a cracked-out raging bull! I felt great, but had trouble sleeping until 2am. hmmmm. Maybe not so much next time. Starting to take L Glutamine a few times throughout the day for recovery, with random stick rehab. VMO pretty sore today. ------------- In Strength and Throws, Bert |
Posted By: gopostal42
Date Posted: 9/30/10 at 2:14am
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glad you started a log, always wondered how you trained.
good luck! ------------- powerlifter who put a skirt on. Derek Wilcox log http://www.nasgaweb.com/forums/forum/forum_posts.asp?TID=105 91&PN=1 |
Posted By: mike pockoski
Date Posted: 9/30/10 at 4:02am
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bert - what's with the a1, a2, b1, b2... some sort of
secret workout code? you rotating through those exercises like a complex? What kind of rest times? 315 FS!! you are already strong enough. 1M.R. hmm, is that what you kids are calling the meth nowadays? welcome back, mortal enemy.
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Posted By: Bert Sorin
Date Posted: 9/30/10 at 4:22am
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Derek and Duncan, Thanks for your support. Here is my training log (about 18 months of it) when I was throwing. I will be keeping my log up to date there too. Anyone else who wants to post on our Sorinexforums.com page is more than welcome. http://www.sorinexforums.com/community/showthread.php?t=81 ------------- In Strength and Throws, Bert |
Posted By: Andrew Durniat
Date Posted: 9/30/10 at 4:31am
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Glad to see you returning to training. Build it back stronger.
------------- Limits are for the other people. |
Posted By: rwilson
Date Posted: 9/30/10 at 6:19am
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I'll definitely be reading this one to get some training ideas. On another subject, I got one of your Sorinex Braemar med balls a few months back, and I've got to say, I love that thing! I can work stones technique in the aerobics room at my gym after I lift. Its great to be able to get some quick throws in without going out to a field somewhere. Now, invent something that would work the same for WFD! ------------- -Rich W. ----------------------------- |
Posted By: Bert Sorin
Date Posted: 10/07/10 at 12:32pm
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10-7-10 have not trained in a week. lots of work, and when I was not sitting at my desk, I was sitting in a deer stand. 22 hours on stand, and 3 dead deer later, I am back in the saddle. I guess dragging a nice 8pt. buck up a hill is kinda like sled training. Camo GPP.  Today: Pre workout - 1 MR 1/2 scoop Warm up: treadmill walk 3 min Dynamic Flex med ball cir. overhead squats x10 with bar Majors: A1. Triplex Pull 9x5 from blocks up to 275 (went straight to hi pull instead of row for the first 3 sets due to sore elbow) A2. 8" Log bar press parallel grip, 35lb. chains, 205 bar weight 9x5 Assistance: YT (no M due to elbow / tricep) 4x12 Landmine twist 25lb. 4x10 Pre-hab: Back Nobber, Stick, ankle bands Post workout- Glutamine total time about 1 hr. ------------- In Strength and Throws, Bert |
Posted By: Khruel
Date Posted: 10/07/10 at 1:24pm
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Hey Bert, We've never met, but we have a common teammate. I threw with Kevin Mannon at Wyoming when I was a freshman for coach Judge. Kevin used to tell some pretty funny stories about South Carolina with you and Brad Snyder. Hopefully your training goes well. Those Sorinex vids on youtube are always interesting to watch. Maybe we'll get to compete against each other next year. Dan Williams |
Posted By: Bert Sorin
Date Posted: 10/08/10 at 2:02am
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Sounds good Dan. I look forward to it. Kev was a great guy, a true beast. He would be an awesome HG athlete, i tried to convince him of that a few years ago. At the time, one of the best all around throwers on the field. Shot -63'9" Discus - 190' Hammer - 235' 35lb. weight - 75'+ I remember doing cleans one day, I was doing triples at 286, and Kev walked in from the track, and asked if he could work in. I said sure, he just picked it up and started going. No warm-up, nothing. He went up from there. Take care Dan. ------------- In Strength and Throws, Bert |
Posted By: Duncan McCallum
Date Posted: 10/08/10 at 3:48am
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Bert how's the wheel? ------------- The man in the arena. |
Posted By: Bert Sorin
Date Posted: 10/08/10 at 6:03am
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Knee is feeling stronger, and the ankle, besides a little stiffness, seems strong. Not throwing strong yet, but regular life strong. Thanks for asking. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/08/10 at 11:03am
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2 days in a row. This completely goes against what I believe in, but here goes: 10-8-10 Warm up KB swings overhead squats Majors: A1 Back Squat with buffalo Bar 145x5, 195x5, 235x5, 285x5, 305x5, 325x5 B1 Lat Pulls 5x8 Just to see where I was, I tried to overhead squat bodyweight. 230x3 not bad. Assistance: B1 Cheat Curl w/ E-Z bar 175 5x6 B2 Band Stomps 5x10 each leg That is all. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/11/10 at 12:42am
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Sunday 10-10-10 Ran the workout for the Biggest Loser Program at my church. Did some of the workout with them: Kettlebell Swings 30lb. Rope Work Running stairs knee to elbow planks alternating v-ups Turned out to be a nice recovery workout. Took a 2 hour nap. Ate venison steaks. ------------- In Strength and Throws, Bert |
Posted By: Todd Bell
Date Posted: 10/11/10 at 12:49am
great to see you back...... ------------- crouch,touch,pause,engage |
Posted By: Bert Sorin
Date Posted: 10/12/10 at 2:13am
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Monday 10-11-10 Warm up Dynamic flex gen strength circ. Indian clubs, face pull (shoulder pre-hab) Major: A1 Diamond bar Standing press (no legs) 5x8 95, 115, 135, 135, 145 A2 Diamond bar Deadlift 5x8 135, 225, 275, 315, 325 Assistance: Recon Ring Push Ups 3x10 Single Leg RDL on Landmine 3x6 each leg 35, 45, 45, Rehab: Back nobber, stick ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/13/10 at 1:45am
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10-12-10 Went to Donnie Thompson's place to watch him get ready for his next powerlifting world record attempt. They were hitting their last phase of squats before his contest. Our employee, John Morrow, worked up to an easy 865 opener, and Big Donnie buried 1065, 1155, 1245, and then 1300 with green reverse bands. All of them were deep and he looked really strong. While I was there I did some shoulder rehab work and stretched. I mean, even if I would have hit a squat PR, it would have been literally been 46% of the top squat of the night. My ego could not have handled that. hahahahaha. Just kidding, I cannot squat 610 right now. hahahaha------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/14/10 at 5:37am
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10-13-10 very tired all day. Moved rubber mats for a good portion of the day, so was pretty bushed. Decided at the last minute to actually train. Felt like crap, but changed and strapped on the lifting shoes... Warmed up Dynamic flex med ball Cir decided it was a bad idea, and I needed to listen to my body. Changed clothes and went home to hang out with the wife for some good dinner. much better plan. I am getting wiser. ------------- In Strength and Throws, Bert |
Posted By: Unbalanced
Date Posted: 10/14/10 at 6:52am
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Hi Bert, Great training tips on youtube! In this video, at about 1:00, you say that the cheat curl is a more natural or comfortable way to immitate the hang clean. Do you do these instead of hang cleans now or when would you do these instead of hang cleans? I am still trying to get the flexibility in my wrists and triceps, so that I am more comfortable with Oly lifting. BTW, have you cheat curled 285 yet? http://www.youtube.com/watch?v=wUzMeZ4UxGU&p=BE9B9E5125F6613C&playnext=1&index=60 - http://www.youtube.com/watch?v=wUzMeZ4UxGU&p=BE9B9E5125F 6613C&playnext=1&index=60 Thanks, Randy |
Posted By: Bert Sorin
Date Posted: 10/14/10 at 8:49am
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Randy, Thanks for the kind words. This was a little tip given to me by Discus great, Al Oerter. His exact words were, "go heavy and cheat like hell". I still do some cleans here and there, but in all reality, I did so many of them in HS, college and after, I got burned out on them. I still do pulls but have not caught a clean in a while. I might start back. I know my wrists have stiffened up since not cleaning. I like the cheat curls also because of the upper back strength it builds, and the scapular retraction, vs the opening if that area in the clean. Have not cheat curled 285 yet, Not too strong anymore.  Comin' back. ------------- In Strength and Throws, Bert |
Posted By: godfather
Date Posted: 10/14/10 at 9:19am
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Bert, Randy you could give a swiss bar a try, With your hands in the neutral
position should be easier on the wrists. |
Posted By: Bert Sorin
Date Posted: 10/14/10 at 9:49am
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Good call Paul. I have actually been using a similar bar recently, I like the change. Give us some more tips Paul! You have probably forgot more than we know. ------------- In Strength and Throws, Bert |
Posted By: Unbalanced
Date Posted: 10/14/10 at 9:49am
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Bert,
Thanks for the response. I like the fact that you can build strength in the upper back and develop a more explosive scapular retraction. Should give me a snappier (my technical term) release at the trig. Probably helps with the cast as well. Glad to see you back at it. keep the tips coming, I appreciate the help from the pros. Never see this with any other sport. I look forward to seeing your numbers go up and enjoy reading your training log. My training is all over the place. If you get a second, maybe you canperuse my training log. Randy Wolken is the name it is under. Paul, I have been seriously considering getting a Swiss bar for home. It has a ton of applications. Smitty from Diesel Crew highly recommends it. Thanks for the advice! It is the advice from champions like you and Bert that will help us all to achieve our goals!!! Take care all,
Randy |
Posted By: Bert Sorin
Date Posted: 10/14/10 at 11:07am
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I'll check it out Randy! Best of luck with your training! 10-14-10 back really tight today, going to be a recovery day Warm up dynamic flex Front Squat 7x3 up to 152 DB bent row with 45's 5x10 done ------------- In Strength and Throws, Bert |
Posted By: godfather
Date Posted: 10/14/10 at 11:32am
| I probably have Bert but it's early onset of oldtimers........... |
Posted By: Bert Sorin
Date Posted: 10/15/10 at 1:22am
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Might be, Paul, but you can still sell it!
------------- In Strength and Throws, Bert |
Posted By: mike pockoski
Date Posted: 10/15/10 at 1:42am
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my 2 cents...cheat curls are awesome.
go heavy, mindy used to regularly do 185-205. her "curls" were better form than her cleans... |
Posted By: will barron
Date Posted: 10/15/10 at 7:23am
| you guys are genius. I need to try these. |
Posted By: Pingleton
Date Posted: 10/15/10 at 7:47am
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Bert and others,
While I am very familiar with the background and details of the Power Curl, how do you feel it compares to Hip Snatches, and what do you see as the relative pros and cons of each lift? FWIW, I am a bigger fan of the Hip Snatch (performed correctly) for those with the ability and space to lift weights overhead. ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: C. Smith
Date Posted: 10/15/10 at 8:01am
What kinda weight did you use Mike? ------------- |
mike pockoski wrote:Posted By: Bert Sorin
Date Posted: 10/18/10 at 11:34am
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10-18-10 dynamic flex root hog sled push and pull med ball on rope whacks major: Overhead squat x3 95, 135, 155, 185, 205 x1 A1 Front squat x3 185, 225, 245, 275 A2 Chest supported row w/ DB 5x6 Assistance: B1 Glute ham raise 5x6 B2 Pull ups on rack balls 5x6 C1 Neck attack 2x15 C2 Knees to elbows hanging abs 2x15 PWO- Muscle milk 2 scoops ------------- In Strength and Throws, Bert |
Posted By: mike pockoski
Date Posted: 10/19/10 at 12:18am
i'd stay in the 225-255 range for workout type wt. sometimes as high as 275. i always felt that once i got up over about 225, the wt change didn't make much difference in how the exercise felt. 275 made me feel cool but honestly didn't feel like it was doing anything more for my biceps than 225 (more legs, butt, etc. like a heavier clean...but i was already working those with regular oly lifts), so i never pushed it for fear of an injury. my object was to curl as hard as i could against something that was relatively immovable. When i did this, my caber game came together for me. Sorry to hijack your thread, bert! [:un-hijack:] |
Posted By: Bert Sorin
Date Posted: 10/19/10 at 12:25am
No Mike, Hi-Jack away. I never realized you did these too. Very cool. But doesn't curls make your hammer go down? 
------------- In Strength and Throws, Bert |
Posted By: mike pockoski
Date Posted: 10/19/10 at 1:04am
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yep, i could throw a hammer almost a mile, right over those
mountains, until i started heavy curls... |
Posted By: Bert Sorin
Date Posted: 10/19/10 at 1:24am
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At least you sit in the hot tub with your soul mate afterward.
------------- In Strength and Throws, Bert |
Posted By: mike pockoski
Date Posted: 10/19/10 at 2:03am
| when are you coming up here to see my wife and your baby? |
Posted By: Bert Sorin
Date Posted: 10/19/10 at 3:22am
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I had to leave your place early this morning when you came home.
------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/27/10 at 11:36am
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training has gone pretty slack recently on account of work, and the rut (deer hunting). I tend to get in some ropes here, some KB there etc. Here is how today went: 10-27-10 rope circuit 5 minutes kb swings 3 minutes back 1/2 Squat on Hurricane machine x10 135, 225, 315, 315, 315 Diamond bar standing press- 135 x6 for a few sets Hogline rope diagonal wood choppers 3x5 each YTM 3x12 tennis ball and stick work ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 7/12/11 at 1:25am
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WOW, that was a bit of a break from the logging of workouts. Been
super busy with business, and Lesley and I have a little Sorin on the way. Should be here around January, and hopefully he /she will be better at the caber than me. It is hard to think they could be worse. I digress. My training this summer has been VERY spotty. I turned off my head for a few months and worked out with my buddy Joe "House" Wilson and Jason "Cyborg" Lawson. Both are much stronger than me, and have different protocols in many ways, so I jumped in with them for a change of pace and a mental break from trying to be a better thrower, something that has been the basis of my training for almost 20 year (besides the recent medical set-backs). We trained the basics, bench, squat, dead. No Oly lifting, some "power-body building" movements. Was strong for a few minutes until I had to go out of town for work a bunch of times in a few months, held Summer Strong, etc. Anyway, I decided to throw at Grandfather Mt. to see if the fire and the love was still there, and moreover, to see my competitors. I love those guys. Best part of the game. That and the HUGE payday as a pro.
Going in to the game I threw the 56 wfd twice, 28wfd 3 times, wob 3 times, stone 3 times, caber once, sheaf once, and some light throws with the 16 hammer (like 90'). This was the amount of throwing I did almost 2 years (since Pleasanton 2009). I wanted to get a true reading of what my base level of throwing was, given moderate strength levels. I threw in practice enough to make sure I was not going to hurt myself, and that I remembered the technique etc. Grandfather Mt.- 16 open stone 46'5" 2nd 56wfd 34'. uuhhgg. Dead last. This is the event that leaves me quickly if I do not train. I think this has the biggest need for core strength and "trig strength". This is also the event that correlated to huge throws in the other events when it went up. 28wfd 66'. second to dead last. Had a few fouls in the 75' area. Oh well, don't step on the side line next time. 22 hammer - 109'1.5". 4th place in a group of studs. Although I have not throw 22 hammer in training at all in almost 2 years, this was my 5 or 6th best game ever in this event. Who knew? Either my body just knows how to throw the hammer, or not much strength is needed to throw it far. Or a combination of the two. Caber - 50 degrees. 21' 115lb. Big stick, no one turned it. Oh well Sheaf - 27' with 20lb. bag. Right on my average from the old days WOB - 15' standing, hit bar up at 16'. Pretty much as average as I can get. Surprisingly - I was not overly tired or sore after the game. usually, I feel like hammered dog crap. DOMS set in, and the next two days were rough, though. After talking with Gallager, I got some good ideas on utilization of the Tendo units, and in talking with Craig, I put the finishing touches on my new training regimin. Pretty basic, but working off of the principle of doing only things that are proven to work. Very simple concept, but one often overlooked when one likes to experiment (like myself). So here goes: (note- I have attempted to put in all details, as I feel they are important not to overlook. Example - proper hydration are as important as deadlifts) Monday 7-11-12 Pre workout meal & hydrate 1 hour out Pre workout supplements & hydrate 30 min out warm up- Dynamic Flex Shoulder prehab mobility work with 5-10lb. DB's Core- Push press Tendo Power Test (sets of 3) (best rep recorded) 42k 1.51 av. m/s 621 av. watts 51k 1.46 m/s 730 watts 62k 1.28m/s 778 watts 71k 1.10 m/s 765 watts 80k .97 m/s 760 watts 89k .87m/s 759 watts 98k .72 m/s 677 watts 107k .68 m/s 713 watts - this was a max effort. 108k might have not gone up! uuhhgg. Deadlift Tendo Power Test (sets of 3)(best rep recorded) Plates were on a 2" block. Short orange band on each side of bar, which added 100lb. of band tension at the top. Weight is bar weight, does not include band tension. 61k 1.05 m/s 628 watts 70k 1.02 m/s 700 watts 79k 1.05 m/s 813 watts 88k .95 m/s 819 watts 97k .86 m/s 817 watts 107k .75 m/s 786 watts Went home and ate dinner, sticked and stretched. ------------- In Strength and Throws, Bert |
Posted By: KiltBill
Date Posted: 7/12/11 at 3:27am
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Bert, Congrats on the little one! Welcome back, look forward to following your Tendo progress. You, John & Craig hashing out Tendo ideas, WOW. ------------- Remember Kay Cummings, Father of the Highland Games in the Southeast and my friend. Lets Go Run With The Big Dogs! |
Posted By: Mountain Man
Date Posted: 7/12/11 at 4:22am
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+1 what Bill said. I am doing my first Day 1 tests with my Power Factor in about 2 hrs. I appreciate any learning your can throw out. I am also very happy to see that you use(d) the Hurricane for your squats--I love them. They place next to no pressure on my lower back. I also use it for Incline Bench too (I workout alone and this negates the need for a spotter). MM ------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: C. Smith
Date Posted: 7/12/11 at 6:31am
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Lots of ideas shared. Good for all parties involved. Glad you're back sir. ------------- |
Posted By: MAT$O
Date Posted: 7/12/11 at 6:53am
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Despite what everyone says those Sorins are pretty decent
people. ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: titanium 2
Date Posted: 7/12/11 at 7:51am
| In all fairness Matt your judgement is sketchy, 'cause you think Pulcinella is OK! |
Posted By: MAT$O
Date Posted: 7/12/11 at 9:26am
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true... it is a strange group of people i associate with.. ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: Beau Fay
Date Posted: 7/12/11 at 6:53pm
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Really happy to see you back, Bert. Looking forward to some big throws and great insight from you. ------------- "Some people like to go out dancing... other people like us, we gotta work." -Lou Reed |
Posted By: BKetch
Date Posted: 7/13/11 at 5:07am
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Great to see your back and congrats on the little one. Fatherhood is an amazing blessing!
------------- “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.” ― Albert Einstein BJ Ketchem |
Posted By: Bert Sorin
Date Posted: 7/14/11 at 10:01am
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Wednesday July 13
Pre workout meal / hydrate Creatine Warmup- dynamic flex, general strength circ. Core- Tendo hang Snatch x3: 52k - 3.04m/s peak velocity, 1.44m/s av. 734 watts av. 52k- 3.36, 1.77, 902 (using straps, interesting to see the difference) 52k- 3.36, 1.71. 871 52k- 3.32, 1.73, 882 52k- 3.03, 1.51, 769 (tried catapult technique) 52k- 3.21, 165, 841 52k- 3.40, 1.71, 871 52k- 3.21, 1.55, 790 Front Squat tendo test x2: 62k - 1.63m/s peak vel, 1.09m/s av. vel, 650 watts av. 70k - 1.52, 1.01, 693 79k - 1.54, 1.01, 782 88k - 1.47, .95, 819 97k - 1.37, .89, 849 106k - 1.27, .83, 862 115k - 1.17, .75, 845 125k - 1.00, .66, 808 134k - .81, .58, 762 post workout shake, roll stretch etc. ------------- In Strength and Throws, Bert |
Posted By: CHAD
Date Posted: 7/14/11 at 12:34pm
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"(tried catapult technique)" Just doesn't pop like the good old jump shrug, does it? |
Posted By: Bert Sorin
Date Posted: 7/15/11 at 1:33am
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No it is (to me) more complicated than that. The bar does not brush the
thighs, instead hits the hips at the pubis. There is no triple extension (hips, knees, toes). The heels stay on the ground, and the hip position is different. I do not fully understand it. It is a technique used by all of the countries that are good at oly lifting, not us. I am not sold on it, but testing it to see higher bar speeds if there are some to be had. I will try to get Stephen Powell to comment on this technique. He is an expert on coaching it. He is a oly lifting coach at our place. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 7/15/11 at 1:35am
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Josh - just re-read your post. Sorry for the lengthy response earlier.
To answer your question - No, it doesn't. I still like me some good
ole jump shrugs. They seem to correlate to sports MUCH better IMO. ------------- In Strength and Throws, Bert |
Posted By: CHAD
Date Posted: 7/15/11 at 2:35am
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I like the catapult, also know as "the right way," just fine. But it just doesn't get the bar moving like the olde skool, up-and-down, pulling style. The first style is good for sneaking under a barbell, the second, not-so-much. Once I get a power factor, I think I'm going try hang pulls, (both snatch and clean) in lieu of power snatches and cleans, and see if I can eliminate the need for a "catch" in-season. Worth a go, I figure. |
Posted By: Bert Sorin
Date Posted: 7/26/11 at 1:46am
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7-25-11
Was out of town for a whole week on work, so I got no training in besides a bunch of lat pulls, low rows and reverse hypers (working on some new designs in R&D.) Flew a bunch of times, and slept in many hotel beds. Ate like crap. Oh well. So, I had ot get some volume just to make me feel like a human again. No speed, no heavy, just work. pre workout meal supps Dynamic flex A1 Safety Bar Squat (hands on bar) - 10x4 200lb. A2 Close Grip Pull Down 10x10 150ish B1 Hip Extension on GHD 3x10 B2 Curls 3x10 C1 Neck work 3x40 (10 each way) C2 Wrist roller on the Forearm Factory Machine 3x40 Post workout shake ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 7/28/11 at 5:33am
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7-27-11
Same MO, just getting some work done with trusted movements. Not fast or heavy, just work. Pre meal pre supps Stick Foam roll static stretch dynamic stretch (trying this progression. From what I have read, the stick releases the myofascia, which lets you reach the trigger points with the foam rollers. Next is the static stretching to lengthen the muscle, then dynamic to activate and warm the muscles for movement. Seemed like a sounds theory, so I gave it a shot. ) A1 Push press 10x3 155lb. A2 Hurricane Shrug 10x10 230lb. B1 Fat bar bench for pec rehab, in bridge position, shoulders only on bench 5x25 75lb. B2 Single Leg RDL with Landmine 5x6 each leg B3 DB rear shoulder pre hab Cardio - 500m sprint on Concept 2 Ski Erg (Standing) Post workout shake. ------------- In Strength and Throws, Bert |
Posted By: Mountain Man
Date Posted: 7/28/11 at 7:46am
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Bert, what would you guess is the weight of the Hurricane (arms) with and without the bar attached? We were guessing about 50lbs an arm w/o the bar attached.
------------- Robin Walker "The danger in life is not to set a goal too high and never reach it, but to set a goal too low and reach it." GSP quoting Michaelangelo |
Posted By: Bert Sorin
Date Posted: 7/29/11 at 11:08am
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We put it on a spring scale, and felt weight is 25lb. per arm. So 50lb. per
pair was right on of a guess. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/01/11 at 3:50am
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July 29 2011
pre meal pre supps warm up circuit A1 Snatch grip hang high pull 10x3 225lb. A2 Recon Ring pull ups 10x6 ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/01/11 at 1:27pm
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8-1-11
regular pre game A1 Front Squats up to 280lb. 5x3 A2 Hungarian Core Blaster 6x8-10 75lb. B1 Push press 5x2 135 (light) B2 Recon Ring row C1 Swiss bar Alternating DB press (pec rehab) 3x30 C2 Box jumps two legs to one landing on foam. 18" 3x3 each leg Foam roll. Back to work. ------------- In Strength and Throws, Bert |
Posted By: Silverback
Date Posted: 8/01/11 at 1:46pm
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How did that work with the stick first. I have been doing the dynamic and then rolling. Using 5" PVC. Have not been using my stick.
------------- Mule Sportkilt AST Sport Supplements |
Posted By: Bert Sorin
Date Posted: 8/02/11 at 1:48am
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Too early to tell for sure, but the sequence seems to be important, at least
it make sense. The more I use the stick, generally the better I feel. I miss me some Mule! ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/05/11 at 11:24am
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8-3-11
Pre as usual A1 Single leg bulgarian squats up to 55lb kb 5x5 each leg A2 Low Row B1 Pit Shark Walk with plates and bands 5x20 ish - secret training of the used-to-be pros B2 Fat bar reverse curls 5 Guys Burgers and Fries ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/05/11 at 11:26am
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8-5-11
pre as per usual Clean from floor (first time cleaning in years with any real weight) doubles from 115 to 265lb. two singles at 285 tried 300 from floor. made it. While I was there, I hit 4 more from the hang, just for old times.
A1 Rows on Reverse hyper with Rolling thunder 2x10 each A2 Neck attack 2x15 Home ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/08/11 at 11:46am
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8-8-11
pre usual Front squat doubles - 135, 135, 225, 275, 275, 295, 315, 335, 355lb. KB swings wob and wfd style 52lb. between sets of f squats Cheat curl 6x3 135 A1 Hip Extensions on GHD 3x12 A2 Lat pull with fat bar 3x12 Forearm factory wrist work, CoC #2 gripper each hand Post - Critical reload ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/10/11 at 11:44am
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8-10-11
pre usual standing stone throw with 20lb. med ball x5 winds both ways with 30lb. kb on a rope x4x6-8 each way shoulder pre hab - db, indian clubs push press warm up, then 10x2 185lb. pretty strict A1 Band triceps 3x10 A2 TRX push up with 4 sec ecc. 3x5 Pit Shark walk 90lb. plus bands - 30, 50, 60 steps fast paced Washington Bear Hunting training for Sept 26th - jog with 45lb. of chain strapped to my chest. 1/4 mile Post - stretch and swim ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/12/11 at 11:09am
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8-12-11
Pre usual hang clean from blocks goal - keep 2 out of 3 reps in each set over 1.5 m/s av velocity 92k (205lb.) 7x3 ave rep - 1.51 m/s highest rep - 1.71 m/s 1542 watts Clean grip pulls from blocks 4x3, 295lb. up to 1.37 m/s 1813 watts Box jump cluster set x12 24" Med ball clean and overhead push throw 5x2, 50lb. KB walk (one hand at a time) 4x20 steps, 145lb. (this is done to get the core strong as fast as possible for the hwfd in 5 weeks) tried to keep the torso straight. wide grip low row 3x12 forearm factory 3x10 each ------------- In Strength and Throws, Bert |
Posted By: jsully
Date Posted: 8/12/11 at 11:25am
| where the hell do you get 145lb kettlebell? |
Posted By: Daniel McKim
Date Posted: 8/12/11 at 12:15pm
He knows a http://store.sorinex.com/ - guy ... ------------- http://www.believethrower.com" rel="nofollow - http://www.believethrower.com |
Posted By: MAT$O
Date Posted: 8/13/11 at 6:36am
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hhaha well done Dan... yeah Sorinex is truly amazing.
Every toy you could think of and some that you didn't know existed. ------------- USPlabs Conquest Nutrition SPORT KILT Clevenger Sheaves http://www.mattvincent.net/store-3/training-lab-2/" rel="nofollow - Training LAB ebook "Strength Training for The Highland Games |
Posted By: Bert Sorin
Date Posted: 8/16/11 at 1:35am
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Opening day deer season workout:
Pre - Chick Fil-A Combo #1 Hydrate Warm up carry gear in 90 degree heat for 1/4 mile to stand Dynamic hip mobility - climb 16' ladder into tripod As many rounds as possible until dark: A1 Use binoculars x15 seconds A2 Sit really still A3 play with hunting gear in the stand quietly A4 Check wind Core: 1x1 (duration 30 minutes) watch does and yearlings eating 1x1 Decide between two big bucks crossing power line 1x1 Pick a spot, shoot, watch deer drop 10x1 text friends 1x1 Drive to deer 1x1 High Pull 170lb. Deer from floor to Hitch Haul on back of truck (1m/s) Post- Drive to processor, tell hunting stories, water, try to figure out how I will time to throw now that hunting season is in..... ------------- In Strength and Throws, Bert |
Posted By: Ryan Stewart
Date Posted: 8/16/11 at 4:08am
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Got to love when Dan Mckim talks trash. ------------- John Gallagher- "MASS MOVES MASS" |
Posted By: Bert Sorin
Date Posted: 8/16/11 at 5:32am
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Dan is a world class trash talker. It's rareness makes it powerful. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/16/11 at 12:04pm
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8-16-11
pre usual A1 Front Squat 5x4 225 - tired, just needed some work A2 Thick Bar cheat curl 10x6 135 Hip extension 3x15 ------------- In Strength and Throws, Bert |
Posted By: jsully
Date Posted: 8/16/11 at 12:23pm
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pwnd... thanks dan..
doh |
Posted By: Bert Sorin
Date Posted: 8/18/11 at 11:05am
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8-18-11
Actually threw today. Gotta get ready for Charleston! warm up - d flex, barbell complex overhead heave 17.5lb. stone 50' stone standing 17.5x5 40' best, 21.5lb. stone 35' open stone 21.5x4 33'ish crap hwfd 1 turn x3 up to 30', gettin better full x4 up to 35' lwfd full x5 all over 72', best 76'8" ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/19/11 at 11:13am
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8-18-11
Pre usual - Willet Whisky open stone drills, working on full throw leg sweep a la Randy Barnes Roothog Push Sled 50lb. 2x10 yard sprints (Bob sled training) 3.16 seconds best time. Why, I don't know. Push Press warm up sets 165lb. 5x2 all over 1.25 m/s best set was 1.40, 1.42 m/s 1044 watts Willet Whisky Hang Clean 205lb. 6x2 average over 1.5 m/s Best set 1.45, 1.65 1504 watts Snatch Pulls 3x3 295lb. Best set 1.24, 1.33, 1.28 m/s 1747 watts Farmers Walk 1 handed 165lb. 3x20steps each TRX Push up 3x5 Post work out - Willet Whisky ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/19/11 at 11:25am
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Just did some calculations. My push press wattage has gone up 37% with
the same weight, 75k, in the past 36 days. (778 watts to 1044). Sweet! ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/24/11 at 8:34am
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8-23-11
Pre-usual Matso came in town to train this week. Well, I guess he might actually work too, although I am not fully convinced of this. We got to throw together, and no disrespect to any of my throwing partners past or present, but he is the best thrower I have trained with for a while. That was nice to not be in "coach mode", but to mix it up with a thrower at the top of his game, and share ideas. Overhead stone throw x3 15.5 55' ish Braemer 22lb. x3 35-37' Open stone 15.5lb. (full throw) x12 Crappy Von Crapplestein. Maybe like 45' SA x1 46' Stand x1 48'. Great.
HWFD 1 turnx3 32'. Gettin better full x6 34-35' mostly. one went 37'6" Comin' back. Hook grip felt locked in, core felt stronger. Getting closer to just throwing and not worrying about my body falling apart, which is nice. LWFD full x6 72'-77'6" nice. It was fun to chase Matso up the hill. Which he stayed a good 5' in front of me. Lifting: Front Squat 6x2 245lb. m/s average : .79, .71 .74, .71 .75, .76 .76, .78 .79, .83 (903 watts) Cheat curl on fat e-z curl bar 125lb. 5x3 Post workout- A ton of boneless wings and Champion Chips ------------- In Strength and Throws, Bert |
Posted By: titanium 2
Date Posted: 8/24/11 at 9:14am
| I SETTLED FOR THE SMILIE FRYS.... |
Posted By: Bert Sorin
Date Posted: 8/29/11 at 12:53am
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8-26-11
Pre- mobility, rolling, ropes Lifting first (to see how it would effect nervous system) hang cleans 7x2 205lb. with tendo - goal over 1.5m/s average velocity 1.43, 1.59 2.29 peak 1.41, 1.51 2.35 1.34, 1.65 2.36 1.29, 1.46 2.42 1.35, 1.65 2.36 1.61, 1.68 2.36 1.61, 163 2.29 Note - first reps usually slower. thought it was from lack of eccentric load. Found out that I was "short stroking" rep 1, in preparation for rep 2. I started treating each rep in the set like a single, and the first rep velocity jumped up (note change between sets 5 and 6. Push Press- 5x2 165lb. 75k looking for average m/s over 1.25m/s 1.41, 1.42 (1.41 was previous best) 1.38, 1.41 1.45, 1.50 1066 watts (up from 778 one month ago, and 1044 last week) 1.45, 1.50 1.50, 1.44 Throwing with Cyborg Jason Lawson Sheaf 8-10 throws all over 27+ 20lb. bag. Sweet. Felt easy squeezy WOB- standing of course 10-12 reps cleared 16'. First time since Feb 2009 Phoenix.
back in the gym- 3 times thru A1 KB farmer walk (one side) 145lb. 15-20 steps each hand A2 Hip extension on GHD x12 A3 TRX push up x8 Things are coming back! Best throws I've had in over 2 years this week! ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 8/29/11 at 12:12pm
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8-29-11
Found out my wife and I are having a boy today. Awesome. Pre-usual Front Squat. Max effort. All weights plus 116lb. of chains 135x3 185x2 225x2 245x1 275x1 295x1 315x1 335x1 (which made total weight 451 at the top. ) Cool. Note - 30 days ago 355x2 with no chains almost killed me. A1 Lat pull on fat bar 3x10 A2 Forearm Factory 3x20 each Stick and roll. Try to throw tomorrow. hammer time. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 9/01/11 at 2:59am
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8-31-11
massage pre-usual hammer 16lb winds throws x 8-10 110-115' easy uphill left hand x3 100'ish flush circuit lift x2 thru band pull apart x20 shoulder band dislocate x20 each Concept 2 Ski Erg 300m TKE x20 each Reverse Hyper x20 Tendo Tricep pushdown x20 Glute Bridge x20 Ski ERG 200m ------------- In Strength and Throws, Bert |
Posted By: Pingleton
Date Posted: 9/01/11 at 3:52am
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Congratulations Bert! ------------- We do not stop playing because we grow old. We grow old because we stop playing. - George Bernard Shaw |
Posted By: Bert Sorin
Date Posted: 9/09/11 at 2:05am
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9-7-11
throwing- craptacular. 17.4 stone stand 40' SA 42-43' 56wfd 1 turn 32' 2 turn 34-35' push press 5x2 185 hang snatch pull 3x3 225 roll and stick recovery. uuuhhgggg. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 9/09/11 at 11:26am
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9-9-11
Thanks for the encouragement big Paul. Much appreciated. Nervous system much better today pre- usual throws-20lb. sheaf easy throws at 28' go figure Front squat 275 7 singles A1 reverse curl DB 4x10 A2 Pit Shark walk 4x20 steps Much better today. Gun out of mouth. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 9/12/11 at 1:25am
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Tweaked my back this weekend loading a deer stand into a truck. Think I
moved a rib on my spine. Really getting tired of this. Ruck up and get ready for Chucktown this weekend. Maybe they will just make us drink beer and tell hunting stories instead of throw. ------------- In Strength and Throws, Bert |
Posted By: Bert Sorin
Date Posted: 10/24/11 at 12:38pm
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Can't remember last 6 weeks. No training. Lots of working. Lots of
hunting. That is all. I think I slept a few times. Today's training (if u can call it that) A1 Base Camp Jammer Arms press 4x20 with bands A2 45 degree hyper x10 B1 Base Camp Jammer Arms row 4x20 with bands B2 Side bends on Hyper 4x10 each side ------------- In Strength and Throws, Bert |