Schuna's Training Log

[schunajm]

Well, it appears I've been away so long and haven't added anything to my old log that it got wiped clean.

Anyways, I'm back training again in Fargo with Mike Caruso and crew and look forward to posting my workouts again. Here are my training logs for the last few workouts.

Training Log

9-16-08

Deadlift:

135 x 10, 245 x 10, 335 x 10, 450 x 10, 450 x 6

Tire Flip:

3 x 2 x 800

(Sprained finger and had to stop)

Training Log

9-19-08

8" Log Overhead Press:

145 x 10, 160 x 10, 180 x 10, 180 x 6

Yoke:

340 x 80 ft, 340 x 80 ft, 430 x 80 ft, 540 x 80 ft, 630 x 80 ft, 720 x 80 ft, 720 x 40 ft

Atlas Stones:

220 @ 60", 2 x 240 @ 60"

220 @ 66", 240 @ 66", 270 @ 54", 295 @ 48" (no tacky)

240 @ 66", 270 @ 60", 295 @ 54", 340 @ 48"

325 @ 54" (21.5" stone, first time I've handled a stone that large in diameter)

420 @ 54" (21.5" stone. Yes Brouse, I loaded the 420, even ask Mike to verify if you want.)

I feel as strong as ever. I wasn't sure about doing nationals but I think Caruso talked me into it so I'm gonna keep working out and try and give it a serious run.

[Matt Brouse]

Haha...yeah I saw Mike mentioned it in his log. Damn good man, proud of you!

Kick some rear ends at Nationals man!!!

[schunajm]

Training Log

072108

Weight - 238

Back Squat:

205 x 10, 300 x 10, 405 x 3 (Hip tight and had to stretch it out a bit), 405 x 10 (w/belt), 335 x 10 (no belt)

Leg Curls:

100 x 10, 120 x 10, 130 x 10, 120 x 10

Barbell Complexes (Deadlift, Bent-Over Row, Front Squat, Hack Squat):

3 x 8 x 135 (All exercises in succession)

[schunajm]

Training Log

072308 - Morning Session

Military Press:

100 x 10, 150 x 10, 205 x 7, 185 x 7

T-Bar Row:

180 x 8, 205 x 8, 205 x 8, 180 x 8

Neutral Grip Pull-Ups:

2 x 7 x BW

Hammer Curls:

65 x 9, 70 x 8, 60 x 9

Tricep Pushdowns:

160 x 10, 180 x 10, 190 x 10

072308 - Evening Session

10" Log Cleans:

8 x 240 in 60 sec., 8 x 240 in 60 sec. (2nd set much better pace)

Axle Cleans:

125 x 3, 215 x 3, 240 x 2, 240 x 2

Messed around with kegs a little, need more practice but should be okay for nationals. My finger was still bothering me, hopefully swelling and full function will return shortly.

[schunajm]

Training Log

072508

Deadlift:

245 x 10, 365 x 10, 500 x 10, 405 x 5

Pull-Throughs:

2 x 12 x 250

Ab-Curldowns (W/Rope):

2 x 10 x 85

I used straps on the deadlift because of my bum middle finger that I sprained last week flipping a tire around. The last two reps were pretty ugly, but I gutted them out anyways. I could not have done anymore weight without failing or hurting myself, but I feel my deadlift has really jumped up in the last 9 months. I'll have to invest in a suit and see how much I can pull in one of those.

[carusom1]

Holy Shit dude! 500x10

[Matt Brouse]

Holy Shit dude! 500x10

I concur, man, Noice!

[schunajm]

Training Log

072608

DB Clean & Press:

4 x 65, 4 x 80, 4 x 100, 4 x 100

DB Rows:

115 x 10, 135 x 10, 155 x 8, 115 x 10, 115 x 10, 115 x 10

Cable External Rotations:

30 x 10, 30 x 10, 30 x 10

[chris klavetter]

I am going to subscribe to this journal. Maybe it will serve as motivation or humiliation. Either way this shit is impressive.

[schunajm]

I am going to subscribe to this journal. Maybe it will serve as motivation or humiliation. Either way this shit is impressive.

I really hope it serves as motivation.

[Matt Brouse]

I am going to subscribe to this journal. Maybe it will serve as motivation or humiliation. Either way this shit is impressive.

I really hope it serves as motivation.

That makes one of us.

[schunajm]

Training Log

072808

Squat:

365 x 4, 405 x 4, 435 x 4, 465 x 4

Leg Curls:

100 x 10, 110 x 10, 120 x 10, 110 x 10, 110 x 10

Complexes (Bent-Over Row, Deadlift, Front Squat, Stiff Leg DL)

6 + 8 + 6 + 8 x 135, 8 + 10 + 8 + 10 x 135

[Matt Brouse]

Haha...look at that. Sets of 4. I did sets of 4 yesterday too, I damn near called you to tell you.

[chris klavetter]

Haha...look at that. Sets of 4. I did sets of 4 yesterday too, I damn near called you to tell you.

I think Michigan has done something horrible to Matt's heterosexuality.

Nice squatting John.

[Matt Brouse]

Haha...look at that. Sets of 4. I did sets of 4 yesterday too, I damn near called you to tell you.

I think Michigan has done something horrible to Matt's heterosexuality.

Nice squatting John.

Inside joke. Douchebag.

[schunajm]

Haha...look at that. Sets of 4. I did sets of 4 yesterday too, I damn near called you to tell you.

I think Michigan has done something horrible to Matt's heterosexuality.

Nice squatting John.

Chris, The 4 sets of 4 protocol was always the best protocol I used when developing strength. That's what helped me hit squat and bench pr's (low 600's and low 400's respectively) when I was in track & field years ago. Although I usually never did anymore than 3 reps on heavy Oly. lifts when I was competitive.

[chris klavetter]

Did a coach help you create that or did you discover it on your own? Just wondering because it seems like T&F guys have great strength coaches.

I was busting matt's chops for wanting to call you but I guess that is some kind of canadian inside joke.

[schunajm]

Did a coach help you create that or did you discover it on your own? Just wondering because it seems like T&F guys have great strength coaches.

I was busting matt's chops for wanting to call you but I guess that is some kind of canadian inside joke.

I had heard of others using it, especially after many burned out doing the standard 5 X 5 protocol for too long. I more or less stumbled upon it myself though. For me it was the perfect balance (not so much raw intensity that you burst an eye out every workout without the endurance needed to accomplish higher rep sets.

A lot T&F guys do have great strength coaches, as long as the throwers coach has full control over the strength & conditioning programming. I have never met one S&C only coach that I feel approaches weight training for the throws properly. Most of them come from football affiliations and totally misunderstand the metabolic and specificity needs of weight training for throwing. Others treat them just like Olympic lifters and lift them 5 days a week with 3 to 4 split (Morning & Night) workouts, which just leads to exhaustion and burnout).

Most people forget that it was Track & Field coaches who introduced modern team sports to weight lifting. Considering few if any pro-football players were lifting weights in the early sixties, nearly all competitive T&F athletes were lifting back in the 40's & especially the 50's.

[Matt Brouse]

...some kind of canadian inside joke.

I am driving toward MN with a crow-bar.

BTW, listen to the Schuna...he speak the truth.

[schunajm]

Training Log

073008

DB Clean & Press-Morning:

3 x 3 x 100

10" Log Clean & Press (Clean each rep):

190 x 4, 210 x 3, 230 x 3, 260 x 1, 260 x 1, 230 x 5

Keg Clean & Press:

3 x 120, 3 x 160, 3 x 245 (Clean only)

14" Side-Handle Deadlift:

250 x 10, 450 x 10

Cluster - 500 (7 + 7 + 6) (20 reps) - 25 sec. rest within cluster

[Matt Brouse]

I've trying to get in a HG comp and recently found out about one right here in Kzoo so I asked around:

http://www.nasgaweb.com/forums/forum/forum...D=7444&PN=1

Probably not doing that one. Heh.

What's a "dumbell clean and press-morning?" You just do it earlier in the day or what?

[schunajm]

I've trying to get in a HG comp and recently found out about one right here in Kzoo so I asked around:

http://www.nasgaweb.com/forums/forum/forum...D=7444&PN=1

Probably not doing that one. Heh.

What's a "dumbell clean and press-morning?" You just do it earlier in the day or what?

Well It's a DB clean & press and then holding that extended position you do a good morning.

J/K... I just did that in the DB C&P in the morning at the Wellness center.

[schunajm]

I've trying to get in a HG comp and recently found out about one right here in Kzoo so I asked around:

http://www.nasgaweb.com/forums/forum/forum...D=7444&PN=1

Probably not doing that one. Heh.

What's a "dumbell clean and press-morning?" You just do it earlier in the day or what?

Those are some pretty good complaints on that thread. Sounds like some of the high school track meets I went to years ago. I'd imagine you probably had similar experiences as well.

[schunajm]

Training Log

080108

DB Rows:

105 x 10, 135 x 8, 135 x 8

Training Log

080208

10" Log Clean & Press:

190 x 4 (Warm-Up)

Cluster 1 - 200 x 5 + 4 + 3 (30 sec. rest within cluster)

Cluster 2 - 200 x 4 + 4 + 3 (30 sec. rest within cluster)

Farmers:

165 x 80 ft

165 x 80 ft

235 x 60 ft (felt good and fast)

255 x 60 ft (stumbled a bit, otherwise good)

Tire (650 lb):

Set 1 - 8 Flips (untimed)

Set 2 - 9 Flips - 36 sec.

Mike if your reading this.... some observations

....The log clusters are really good but I think starting at 5 reps to start a cluster just may be too much, the second set with a start of 4 reps was much easier and I could have completed heavier weight with shorter rest period.

....Farmers, my finger is feeling better, still swollen though, but was able to do farmers up to 255 alright, just an achy sore feeling in my finger for 30 sec. after, very similar to the feeling you get when do plate pinches. Otherwise good to go.

....Tire, we brought the weight down from 800 to 650. Felt very good, even though the tire is difficult to grip I was pretty pleased. I was able to go 60 ft with one less flip the first set when I was just warming up, I'll have to work on that. However, the second set for time was okay. There were two stumbles where I got bad grips on the tire and wasn't able to throw it up easily. Still a pretty good time I think; however, I will shave some time off and Reese's tire is a little more difficult to grip, but the one in the competition may be tough as well so the practice is good. Surprisingly this didn't bother my bum finger one-bit.

All in all a good training day.

[schunajm]

Training Log

080408

Yoke:

240 x 80ft, 440 x 80 ft, 530 x 80 ft, 620 x 60 ft

620 x 60 ft (8.25 sec)

700 x 60 ft (11.00 sec)

Leg curls:

110 x 8, 120 x 8, 125 x 8, 125 x 8

T-Bar row:

180 x 8, 180 x 8, 225 x 8

Hammer Cheat Curls:

65 x 8, 75 x 8

Cluster 80 x 4 + 4 + 4 (15 sec. rest within cluster)

Need some work on the Yoke. Stumbled a bit on my 700 and was a little slow off the start, can and will get better and faster.