Killin it- OS training

[chirolifter]

Ok this is going to be real boring
Day 1-REST
lol

This will be good to check everyones progress...

[chirolifter]

Log clean and press up to 220x5
2" bar deadlifts up to 395x2
low incline bench up to 225x7- shoulder does not like these
lat pull downs up to 4-45'sx7
rope pull ups 2x6- these are hard...
2"bar curls 3x7
flip tire 50' then beat it with a 20# sledge 6x l/r x 2 rounds
st. wt crunch 3x10 with grip work
ride recumbant bike 12minutes (dont want to over do it...lol lol)

[miked]

is the 2" bar knurled?

when you gonna do an Oly clinic for us? I would love to come down and work out with you and get a few pointers on technique.

[TheHammer]

yeah that is a good question... so Gene how's about it?

[chirolifter]

Mike, its a smooth bar. Were having a Thanksgiving morning strongman/woman comp. and have to do a max DL with that bar- no straps...
As far as a WL clinic, I am going to do one. Here are the dates- Lets have a poll and see what date to have it.
Jan. 23
Jan. 30
Feb. 6

Let me know what you guys think??? Then ill post it on the General topics...

[TheHammer]

my vote is for Jan 23rd/Feb 6th.

[miked]

let me run the dates by the boss.

[bjketchem]

i would be down for the trip too. love the chance to learn some more!

[chirolifter]

Volume training sucks!!! Sets of 8 in rs, im sore as shit...
4x8rs up to 315
fs 3x5 up to 225
leg press 3x8 up to 9plates each side
rdl 3x8 155
400# chain drag + 200# yoke walk medley... 50' 4x urgh...........

I did in 2 sets of squats what a whole workout would be in season for squats

[miked]

yes, volume sucks. in the squat/pulling exercises once you get out beyond 5 or 6 reps it turns in to a gut check. gotta dig in there and find some moxy.

I like the strongman stuff for developing the strength conditioning. Part of my plan is to incorporate some of the SM into my workouts, but, haven't done it yet.

[chirolifter]

Mike, i like the SM stuff... You get cardio and its strength related...

Tues- upper body
Power cleans up to 120x1
Behind head jerks up to 140x2x1
Strict press 70x3x8
incline dbs 3x8 up to 100
flys 3x8 light
kb tri extension 4x8
dips 1x10
abs
bike 10min., row 500m

[chirolifter]

Tues
Snatches up to 80 x 4 x1
Hang snatch pulls up to 130x3
2"bar wide grip pull ups 3x8
low row heavy 3x8
man hole cover shrugs 455lbs 1x8
2"bar curls 5x8
abs
bike

http://www.youtube.com/watch?v=gJq9Fmt67VQ this is some bh jerks and the man hole cover shrugs

[bjketchem]

dig the manhole cover shrugs!

looking strong brother... Big 2010 season ahead!

[chirolifter]

Thanks BJ, workin hard,,... If I could just translate the strength to the proper positions in the throws!!!!?????

Today Sat...
Volume leg work..... Mike heres a chain for ya....
http://www.youtube.com/watch?v=kFsZEm2GBOM

[miked]

That's good stuff brother. We'll let Sophie take a shot at that chain at the clinic.

[chirolifter]

Thanksgiving morning
http://www.youtube.com/watch?v=7Oda7ObdqZQ

[B_Stax]

I don't get to watch many of these videos since most of the time I'm at work, but I have to say that is awesome stuff... I went downstairs and hit a quick leg workout after watching it, you and your gang move some serious weight. I hope I can make it down there for that clinic in January!

[TheHammer]

Thanks BJ, workin hard,,... If I could just translate the strength to the proper positions in the throws!!!!?????

That is what i been saying... lol

[chirolifter]

4 weeks is enough time off from throwing... I'll start light throwing, drills next week. Hit it for 2 weeks, then take a week off for Christmas, then full bore!!!

[chirolifter]

Not much going on... Still just lifting. Going to start drills this wknd. Just not ready to start throwing yet...
http://www.youtube.com/watch?v=wSpMgoYqdIk

Kill it

[chirolifter]

Officially became a thrower who lifts 29 Dec, well at least i think so...lol
my methodics;
tues- stones, cj, presses
thurs- weights, snatch, pulls, upperback
sat-hammers, powercleans, arm work
sun-wob, squats

Been posting on NASGA
Kill it

[chirolifter]

Squats on bosu ball, Push press release (should have stayed lighter to get full extension) I was trying to push out 45 degrees... Snatch grip pulls...
http://www.youtube.com/watch?v=F6a2MOA4Qgo

[miked]

awesome stuff, gene. guys like you and myles and don give me hope that i will be stronger and throwing farther in 10 years.

[miked]

And Mike Baab. And . . . . . . . . . . . the one, the only . . . . . . . Frank Henry.

Although, I have resolved myself to the fact that I will never be exposed to a bizarre radiation leak which would reconfigure my DNA to make me super human like Frank Henry. I heard he broke wind one time and an island in Indonesia was wiped out by a Tsunami.

[FrankH]

Aw shucks. I guess all those years of not working out and resting up are finally paying off. Regarding my superhuman flatulence, you know the smell of the cottonwoods as you drive out to Bridgeport? That's 'cause you're driving behind me. Powerful, but wonderful at the same time.

[bjketchem]

haha. that is funny.

[miked]

Hey Gene,

send me an email: phatmiked@hotmail.com

and I will send you a copy of my MRI and see what you think.

[chirolifter]

Here we are again, startin OS training. Had an unbelieveable season, 3 Countries, 8 prs out of 9 events and 3WR in the same event... I think ill stick with what workied last season...
The past 2 weeks and the next 5-6 will focus on Conditioning and some BB... Come late Dec or beginining on Jan will start to throw... I will focus MORE on technique this year.
I will keep my strength levels the same
500 RS
275 Snatch
300-350- pulls
275 press
This is plenty of strength for me to throw decent- Now just hone technique should = farther throws

Sure did miss everyone at Richmond... Lets get together Jan or Feb for some training..

Mike D.- Showdown in San Antonio....

Kill It,
Gene

[TheHammer]

I'm down for some training in Jan or Feb. Guess it is time to start my OS training thread...

[chirolifter]

Dave, gonna hit a few weeks of bench to get my pushing power back up... Hit 315x5 yeasterday. Not bad for not benching since Jan.