Kein Deutsch?
Keep up the great workouts.
Hey DZ - Prolly not until after the season, mid July or so. I kinda follow the westside template now but I’m still rehabing the arm. I need to look for a real gym to lift in if I do more meets. I have to get around some bigger stronger men to push me thru.
Greg - Thanks for the support Bro! I know i’s killing you not being able to go heavy but think about how strong you’ll get after you are leaner!
Chief - Only enough to get me back to the base when I was drunk. “Oh aust da Flugplatz” when falling into a cab, Spangdahelm 81-83…
Yesterday I had a re-eval from my trainer. I was pleased to see that my times and measurements had all come up! The most impresive was the shark drill and left side drill. Shark drill I cut my time from 13.5 to 8.5 seconds and left side drill I cut a good 3 seconds off. I still need to work on speed endurance which was 11 trips base line to base line in one minute but over all I saw some great improvment!
26 Mar 08
A1. BW wide grip Pull Ups 5,4,3,3,3
A2. Band Assited 8,8,6,6,6
B1 BW Chins 5,5,5,3,3
B2 Band Assit 10,8,8,6,6
DB RDL 5x8@100
Chest support rows - 4x12@6 plates
Single Leg DL – 3x10@20
Upright Rows - 3x10@135
Seated MC hammer curls - 3x10@40
[quote]Colin Wilson wrote:
Yesterday I had a re-eval from my trainer. I was pleased to see that my times and measurements had all come up! The most impresive was the shark drill and left side drill. Shark drill I cut my time from 13.5 to 8.5 seconds and left side drill I cut a good 3 seconds off. I still need to work on speed endurance which was 11 trips base line to base line in one minute but over all I saw some great improvment![/quote]
Great going guy! Always nice to see good progress.
[quote]Colin Wilson wrote:
Yesterday I had a re-eval from my trainer. I was pleased to see that my times and measurements had all come up! The most impresive was the shark drill and left side drill. Shark drill I cut my time from 13.5 to 8.5 seconds and left side drill I cut a good 3 seconds off. I still need to work on speed endurance which was 11 trips base line to base line in one minute but over all I saw some great improvment![/quote]
That’s awsome Colin! Congrats, I would not want to be the guy on the OL across from you big man.
Thanks Guys! I really apprecaite the comments and support!
Speed & Agility day
27 Mar 08
Weight 258
Core and balance
V sits - 3x35 Sec
Oblique twist w/h Partne ball catch - 3x35 sec
Single leg squat w/h weighted vest - 2x6
Reactive - w/h Vest
Ice skaters w/h catch - 2x12
Cone Hops 2x12
Speed - w/h vest
Warm up - Wlaking A, spider lunge, back lunge twist, shuffle, arm action, leg action
4 20’s, 4 40’s froma laying start, 3 40’s from a leaning start, treadmill
28 Mar 2008
Active recovery -
BW Squats Hands over head - 5x10
Narrow Stance low box squats 8" - 5x10@135
Wide stance High Box Squats 14" - 5x10@135
Ham String Curls - 3x10@90
Calf Raises. Foam Roller, Band Stretches, Leg lifts
Colin,
Did ya bust a pimple on ya head with that 520, or, did you do alittle headbangin’ just prior to the lift to get you emotions movin’??? On a lighter note, you seem to making nice progress with your SAQ drills, cutting 3 secs off your time is phenominal!!!
Kinda Bro. I had cut my noggin shaving early that morning and the strain cuased it to bleed again. Made for a good video though!
I’m really diggin the speed and agility work. I have never focused my training towards perfromance like this. I’m just hoping it really carries over to the field!
31 Mar 2008
Warm Up - Green band Press downs - 4x25
Bench - 135x20, 225x18, 3x5@315, 225x12, 135x20
Incline Bench - 3x10@225
Close grip Incline - 3x12@135
Standing Cable Rows - 3x10@70
lying DB tri Ext - 30x10, 50x10, 70x10
Core
Planks, side planks, bicycle kicks
1 April 08
Everything done w/h 12 pound vest
Speed & Agility
Warm Up - Stretching
Core Balance
V-Situp with alt 6 DB 3@30 Sec
Back Ext with Hold 3x12 hold 10 Sec on last rep
SL Squat w/h stability Ball against the wall - 2x8
Reactive
One legs hops side to side 2x8
One Leg hops front to back 2x8
Quickness
Shuffle, Oklahoma, Box, t-drill, line drill one set with eyes open 3 sets with eyes closed.
I need to get better sleep. I built a new PC and I have been staying up late gaming when I should be sleeping. It was a real chore to drag myself to the gym yesterday!
Colin, Are you in contact with any of your team during the off season? Just wondering if any of the other guys are doing near as much work as you or are they just relying on the advantage of youth.
Hey, have you got cheerleaders?
HAHA there is about 4 guys who train regular. The rest of the team is doing conditioning one day a week. I wish I was 22 again…lol No cheerleaders that I know of. I need to work twice as hard to be half as good as the young’uns
2 April
Chins 3x10@BW *Wow, really surprised me!
Pull Ups 3x10@Purple band assited
Rack Pulls Mid Shin 135x10, 225x10, 315x10, 405x5 Raise to below Knee 405x10, 455x5, 485x5, 500x2, 500x3, 500x5 Really just mentally weak with these. Made myself power thru to get 5 reps.
SHrugs 3x10@405
DB Hammer Curls - 3x10@50
Hanging leg raises - 3x10
single leg calf raises 3x20 each leg
[quote]Colin Wilson wrote:
HAHA there is about 4 guys who train regular. The rest of the team is doing conditioning one day a week. I wish I was 22 again…lol No cheerleaders that I know of. I need to work twice as hard to be half as good as the young’uns
2 April
Chins 3x10@BW *Wow, really surprised me!
Pull Ups 3x10@Purple band assited
Rack Pulls Mid Shin 135x10, 225x10, 315x10, 405x5 Raise to below Knee 405x10, 455x5, 485x5, 500x2, 500x3, 500x5 Really just mentally weak with these. Made myself power thru to get 5 reps.
SHrugs 3x10@405
DB Hammer Curls - 3x10@50
Hanging leg raises - 3x10
single leg calf raises 3x20 each leg[/quote]
Nice workout Colin!
One question - what is your setup with the assisted pullups?
Hey Sol! You choke a mini band around the pull up bar, pull it down and stick you foot in it. Extend the leg and it gives you a nice assist off the bottom. Helps for those wide grip pull ups!
Caution bit of a Rant Ahead… I know the whole T-Nation thing is supposed to be cocky and in your face but I’m getting really tired of the writing styles of the contributors here. Seems like every article written has about 50% inflated ego and 50% information. Take the latest article, full of great information surrounded by paragraphs telling me i’m not that fucking special and that nothing I ever did means anything. He of course is naming an exercise after himself because his little league trophy’s are much better than mine. Why? Well he owns a gym and trains athletes. (Actually he really is wicked smart) Just read the Clinic’s and CT and Shugart will tell you that you why everything you do sucks and if you don’t do what they do, well then you are dumb and worthless.
I tell you the reason I still read and post here, you guys. Well you guys and the supplement’s are the best on the market. I’m not saying they don’t know what they are talking about, I’m saying they package it with so much bullshit that I just don’t care to read it anymore. I don’t know who said it but a quote I heard said “The true sign of intelligence is being able to entertain an idea without having to agree with it.” I should known better than to step out side the over 35 forum. Think I’ll go throw out all my old useless trophies and get Uber ripped so all the babes will want to ride my happy trail…sounds stupid even writing it…
[quote]Colin Wilson wrote:
Hey Sol! You choke a mini band around the pull up bar, pull it down and stick you foot in it. Extend the leg and it gives you a nice assist off the bottom. Helps for those wide grip pull ups!
Caution bit of a Rant Ahead… I know the whole T-Nation thing is supposed to be cocky and in your face but I’m getting really tired of the writing styles of the contributors here. Seems like every article written has about 50% inflated ego and 50% information. Take the latest article, full of great information surrounded by paragraphs telling me i’m not that fucking special and that nothing I ever did means anything. He over course is naming exercise after himself because his little league trophy’s are much better than mine. Why? Well he owns a gym and trains athletes. (Actually he really is wicked smart) Just read the Clinic’s and CT and Shutgart will tell you that you why everything you do sucks and if you don’t do what they do, well then you are dumb and worthless.
I tell you the reason I still read and post here, you guys. Well you guys and the supplement’s are the best on the market. I’m not saying they don’t know what they are talking about, I’m saying they package it with so much bullshit that I just don’t care to read it anymore. I don’t know who said it but a quote I heard said “The true sign of intelligence is being able to entertain an idea without having to agree with it.” I should known better than to step out side the over 35 forum. Think I’ll go throw out all my old useless trophies and get Uber ripped so all the babes will want to ride my happy trail…sounds stupid even writing it…[/quote]
Thanks Colin, I’ll look around but I believe that is one piece of equipment that’s not laying around my gym. Might have to pick some up to put in the gym bag.
I hear you on the rant. But it’s just chest beating and a form of advertisement - ignore it just like most advertisements.
Ya I did buy a whole set of bands. You can get them form here http://jumpstretch.com/
Prolly just in my grumpy old man mood, lol. Forgive the rant, carry on with your normal day…
[quote]Colin Wilson wrote:
Ya I did buy a whole set of bands. You can get them form here http://jumpstretch.com/
Prolly just in my grumpy old man mood, lol. Forgive the rant, carry on with your normal day…[/quote]
Thanks & I hear you on the grumpy old man mood…
[quote]Colin Wilson wrote:
Caution bit of a Rant Ahead… I know the whole T-Nation thing is supposed to be cocky and in your face but I’m getting really tired of the writing styles of the contributors here. Seems like every article written has about 50% inflated ego and 50% information. Take the latest article, full of great information surrounded by paragraphs telling me i’m not that fucking special and that nothing I ever did means anything. He of course is naming an exercise after himself because his little league trophy’s are much better than mine. Why? Well he owns a gym and trains athletes. (Actually he really is wicked smart) Just read the Clinic’s and CT and Shugart will tell you that you why everything you do sucks and if you don’t do what they do, well then you are dumb and worthless.
I tell you the reason I still read and post here, you guys. Well you guys and the supplement’s are the best on the market. I’m not saying they don’t know what they are talking about, I’m saying they package it with so much bullshit that I just don’t care to read it anymore. I don’t know who said it but a quote I heard said “The true sign of intelligence is being able to entertain an idea without having to agree with it.” I should known better than to step out side the over 35 forum. Think I’ll go throw out all my old useless trophies and get Uber ripped so all the babes will want to ride my happy trail…sounds stupid even writing it…[/quote]
I think I love you!! In a really,really manly, platonic, get drunk together and throw up type of way. I too have strayed and coming running back. I will now go pick up several hundreds pounds over my head, which I’m somehow able to lift despite my ignorance, and also smash my trophies and medals.
Oh, by the way, great rant.