Wanna get sore #9

WARNING:

Do not attempt this at home.  Athlete shown was a professional athlete.  Failure to heed this warning will certainly result in exhaustion, and may result in injury, or even death. 

 

Edited by Peter Ingleton

M-BAAB wrote: start w. low pulley swivels (mimicing weight throws)4x5 - get crazy/heavy widit.......hammer pull downs off a high pulley 4x5....go to that pushpress thing that Don and Pete were talking about - feet placed in braemar stance - 156x3,198x3(I was feeling it out)242x3,264x2,286x2........zerchs 156x3,264x3,308x2,364x2,396x2.......18" deads 364x2,480x2,600x1......... snatch grip rapid deads from floor 264x5x5.......bar incline press 185x2,245x2,275x2x3, 300x1........right arm only pushpress 85lb dbell 3 sets of 5.........pullthrus 3x5 heavy as possible.....bi- tri 3x10 each......reverse hypers w.25lb plate 2x10......45lb plate twists 2x10...45lb plate side bends 2x10 each..........done....enjoy....I gotta go lie down.

 

That is more volume in one workout than i do in three weeks.  Seriously.

Unreal. Your nervous system will take a minimum of a full week to recover.  I think he is trying to falsely motivate his competitors to overtrain.     

Might work on the younguns but remember Baabster, with age comes wisdom!

I don't think your Human,  but in a good way.

I'm just glad you took that rediculous picture of yourself out of your avatar and put in that good looking kid instead.  He must get his looks from Mom.

My next avatar will be of either my abs or my veiny calves or quads.

Dead serious Baab.  You wanna see two weeks of my training journal? Nothing close to your volume....

Call me crazy but I totally agree with Mike B's training philosophy.

MJurkoic wrote: Call me crazy but I totally agree with Mike B's training philosophy.

Crazy

Baab, If I did that much volume, I would have to make a fake birth cert. so I could compete in the masters, for that is the only place I would be able to hold my own after that. (no offense to the current masters, of course).

My volume right now:

this past Saturday: compete

Sunday: Rest and anti inflams, lots of food, contrast showers

Monday: Rest, rev hyper 3x10, massage stick 3xlegs, arms and back

tues: throws drills inside in front of mirror (to work on some technical things I noticed from this weekend) Triplex Pulls 150lb.-250lb. 3x3x3, Seated Hurricane Press 4x5 135lb., Bench press 225x3, 245x3, 265x3, 285x3, 315x2, stretch, go eat.

wed: deep tissue massage, rest

I will train thursday (throw and lift), rest friday and sat, train hard on sunday (I expect Big throws then).

Anyway, that is what I am doing.

 

Been thinking about ya'lls reaction to a "normal" workout. This day is absolutely nothing compared to the old days. Anyone remember  100 rep squat days ? That's 20 hard sets of 5. Did it for bench all the time too.Football practices that lasted 4 hours in 100 + where all you did was hit,hit,hit.....and it was the second practice of the day.And no, we weren't taking roids. I've always wondered why so many of you track studs never played football and I'm beginning to think that it was because "real" studs go throw far or play basketball and no or little talent kids w. some size go become offensive lineman.Serious work can make that semi talented kid a star as a guard or center.Of course, growing up in Texas 5 miles from Cowboy stadium when Dallas was winning Superbowls all the time "might" have had some influence.I remember Coach Bear Bingham saying in 7th grade " Son, ya got some size but watchin' you run makes me hurt. This here is the weightroom boy - your new home". Great advice for a scrawny gangly kid.I vowed to always do TWICE what the days workout was and to always be the last one out of the weightroom. Guess that's the only reason I was successful in Football .The same approach to Highland sports seems to be the only way to fight off  Father Time - the F*cker.I tried a throwers approach last year and sucked.As DR. Bill says "Might  = Flight" I wish I could train like you studs and stay competitive , but it just won't work.....Saturday will be a tasty menu of hi pulls, fronts, sled pulling and snatches - I can't wait - BigMatt and Hack - I wish we lived close - I kill off all my training partners - go get 'em you track studs - I am totally impressed by ya'll. 

M-BAAB wrote: track studs   I tried a throwers approach last year and sucked   go get 'em you track studs

 

Watch who you're calling names...

Baab, Thanks for the kudos, but I am not the one who played football in the NFL, that quite an accomplishment. Especially since most of the guys who endured that pounding for years now do nothing in the way of exercise. I admire the hell out of you. Reminds me of my Pop. He pulled a hammie yesterday doing heavy cheat curls (57 years old), he used his knee wraps to wrap it with an ice pack, and finished his sets on the curl machine.

I put in a lot of hours of over-training when I was in college. It built a nice base, but I finally had to realize I was not built to do huge workloads and still perform well. I like to train hard and 4-5 days per week, but it does not help my throws, or even high-end lifts for that matter.

I came to the realization one day that in looking back at my training I have NEVER been negatively effected by taking one day extra of rest or being under-trained, but I have many times become injured, sick, or over trained by taking one or two days too many. So.... by that formula, I always hedge on the side of under training vs. over-training, because I know I will always be fresh, and each practice will be effective in re-inforcing good habits and far throws. I cannot throw very far if I am hurt. There is ALWAYS a chance if I am rested.

As expressed before by others on this board, do what worked for you, lets you throw far, and most importantly, you have fun with.

Throw far everyone,

Bert

M/B -Wed. 40 yd sprints x6, 20 yd low hurdlesx6, 20-30 min. stretch hips, low back , shoulders , hammies. To the Training Hall - Snatch Hi-Pull 325x3,350x2,375x1,325x3,350x2,375x1. Med Ball Toss for htx6 with 45 lb ball (standing), Good Morning Squat Jump (deep, deep) @220,5x2 Speed Bench w/ Chains 205,w120lb chains.  Thrus-lt stonex6, lt hammer x6, drill w/ 35 lb wt fr. dist. FRI/SAT Rest and stretch. Sun. lt stone x3, both wts x3/3 , lt hammer x6 - going for numbers . Will compete the following Sat. Not sure about the following week at this point.

Hapy,

A seated jump onto box is a version of a box jump where you begin the jump seated on a small box or a bench, take your weight off your feet, then slam them down into the floor and jump up onto a (hopefully) much higher box placed about 3 feet or so in front of you.  This is more difficult than a typical box jump intiated from a standing postion with a little step or hop before the jump.  It obviously makes you start the jump from a much deeper position, which would be good for the WFH at least.  These were done after a lower body workout, which is not necessarily the best time, and certainly not the best if you are going for a big jump, but I felt like I needed to get some spring back in my legs after the front squats.  When I use a reasonably high box (42"++), these really freak out the nice people at my gym.  Because of this, if I want to push it I will sometimes do a jump series instead, which involves jumping off a short (14") box, OVER a 34" bench (ideally clearing it by a foot or so), then up onto another bench (24") landing in a quarter squat position or higher.  I only started doing this stuff again a few weeks ago, after a short hiatus of about 21 years.  But I used to do a lot of hurdle hops and bounding when I was throwing.  When you get to the point where you can hop over a series of 5-6 high hurdles (38"-42") spaced a few feet apart, you feel like you are flying.  It's a great feeling, and great preparation for throwing far (technique aside, of course).  Ease into this stuff, especially if you are heavier or older.

http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariation s.wmv

Edited by Peter Ingleton