Thread: New Gym, new program...

Great update.........thanks

good luck

Dale, you new gym sounds sweet. Do you do all your sprints on a flat surface? What about stair sprints?
What adout hamstring dominant exercises? Isn't that where a lot of your sprinting power comes from? I realize that they get hit with squats and step ups.

Looks cool. How was the training camp?

Originally Posted by CowPimp

Looks cool. How was the training camp?

Camp was different, I have no idea how P is able to stay there another week, there are some ridiculous rules we needed to follow. All in all, I had fun, but I was there only 2 weeks, he had to stay for 4. Of the 500+ kids, my guess is that about 15 of them will make varsity some time in their high school career, maybe 1 will make it prior to junior year. I am kinda happy that it was more Patrick in charge and me assisting.

1)He got bamboozled into staying longer

2)Some kids were coming from physical therapy, he got stuck having to train these kids in a 1 on 1 setting during his free time. How fucked up is that, I hope they at least pay him for it.

3)Towards the end, I was just ready to leave, I gave up on even trying. Alot of kids quit because we made them do conditioing and all they wanted to do was use weights.

I would go back, but only for more money and alot more structure. It rained the first 5 days there and every day, the kids were dumped on us, 120 kids for Pat and I to get in some semblance of order and exercise, which they didn't want to do. They built a $1.5 million indoor fieldhouse that is useless in the rain because the surface gets slick thru humidity or some shit, so we couldn't even use that. Also, one of the owners is kind of a douche, he would tell all of the parents he was giving tours to that we did mostly conditioning and very little weights (Apparently he is under the impression that weights are bad for you, and I am not just talking about kids, P can fill you all in). He hated me, the 3rd day he was giving a tour on a day he was not supposed to be doing tours and we had been sitting around 45 minutes waiting for the kids to come in to train, never being told that they were not going to come. He came in and asked what we were doing (Apparently he was showing the camp to a prospective parent). Anyway, I said, "Waiting for the kids to show up, they're only 45 minutes late." He replied that they were watching a movie, which was BS, they were just fucking around. He also caught me sitting in the gym between classes trying to take a nap, again while giving a tour during non-tour hours. The worst part was that every night at 9pm, you had to sign out and had to sign back in by 12:55am. Problem was, P and I pretty much sat in the gym every night so there was no fucking point of us signing out, but we had to anyway. I went out 3 nights, one night we came back and I was sitting on a dock by the water with other counselors and this really annoying counselor yelled out to me, "Go back to your bunks now, you can't be here." I essentially told him to fuck off and he called the security guy to come and get me. I ended up walking away, but he told numerous people that I poked him, which is funny because I never got within 10 feet of him. That is pretty much that, oh yeah, some chick kept calling me Brian for some reason, she was hot but stupid, C'est la vie. Anyway, fuck that...

Yesterday-
Bench Throw-70+bar 4x3
Step up-45lbs 4x4
Shoulder Press-70s 4x4
Lat Pulldown-200-4x4

Cardio-20 minutes, 2 minute intervals at 10mph, 2 minute rest at 3.5mph

Today-
Ladder speed drills-8
Sprint starts-8
Clean/front squat/split jerk complex (4/4/2)-135lbs 2 sets of 1
Hang Snatch/Snatch Squat complex (1/1)-135lbs 3 sets of 2

Cardio-24 minutes, 30 second intervals, 90 seconds rest.

Wow, sounds like a horrible disorganized mess. Ah well, it was an experience. I'm surprised the kids gave you so much trouble; how old were the kids?

14/15 yrs old

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

Originally Posted by shiznit2169

You were in the Berkshires, correct? Isn't that a pretty wealthy place so basically all the kids were rich white boys living off their parents income? Just by the way you described some things leads me to think that.

Did the kids want to train and be at camp or were they forced to by their parents?

Rich, Jewish kids from Long Island. It seems to me that the kids were sent to camp every summer to give mommy a break, to be honest with you.

OMG, so the stories were true! -

That sux!

Damn Dale you are giving me not so fond memories of where I grew up, but in NJ. Glad you stuck it out. Just chalk it up to a lesson learned, unfortantely the hard way.

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

Monkey Man, you have no idea the stories that come out of that place.

Ohh I hate to admit it, but ...I'm a grad of Cherry Hill West My family still lives up there, but I escaped to Kentucky.

Forgot to mention, taking Accelerade, Endurox R4, and Cubed as prescribed in Nutrient Timing to see if there is a signifcant impact on performance..

That camp sound so ghey... I bet you are happy to be back home...

Originally Posted by Dale Mabry

Where in Dirty Jerz? I am in Cherry Hill.

i live about 25min from C. Hill. right by belmar.

Yesterday-
Power Clean-185 4x3
Squat-295 4x4
Bench Press-255 4x4
BB Row-205 4x4

Today-
Bench Throw-70+bar 4x3
Endurance-RI=30
High step ups-BW 4x12
Standing DB Press-35s 4x12
Lat Pulldown-110 4x12

Cardio-Treadmill 30 minutes (6 minute warm up, 22 minutes at 7.0mph, 2 minute cooldown at 3.5mph)

Today-
Power-
1-leg hop to box (24")-4x3
Endurance-30 second RI
Squat-135 4x15
Bench Press-135 2x15, 1x12, 1x10
BB Row-115 2x15, 2x12

Cardio-30 minutes (4 minute warm up, 20 minutes interval 30/90 11.5mph/3/5mph, 6 minute cool down) Total Distance-2.62 miles

Tired today, got only 5-6 hours sleep.

Edit: On 7/20 I did GHR 3x10 and my total cardio distance was 3.15 miles. For some reason I cannot edit it.

Today

Random cardio intervals-4 minute warm-up, 10mph/3.5mph/10mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0mph/3.5mph/8.0 mph

All 2 minutes except the last one which was 4 minutes.

Today

Power Clean-195 4x3
Squat-295 4x4
Bench Press-265 4x4
BB Row-205 4x4

GHR 3x10
DB Curl-40s 2x8
tri puishdown-100 2x8

Nice work. That's a pretty good power clean. What's your weight at right now, Dale?

210-215. I imagine I could get around 230lbs for a single, my form is getting better, I hadn't done power cleans for weight in a long time, I typically just do them for speed.

I do them for speed at 150. I don't want to move the weight up too much over that until I improve on my form. I love to cycle them with front squats, shoots my heartrate through the roof. I've started to throw in a few sets one-arm cleans or one-arm clean and jerks to mix it up a bit. Do you have any tips on improving wrist flexibility for cleans? Anyway thanks. You really no how to kick your own ass, your training sessions always look pretty tough, tough like Tough Old Man. hahaha

When I started cleaning I had average wrist flexibility. I started stretching them first by just racking a decent weight on my shoulders and trying to keep my elbows up. I also would get on all 4's and lean my weight forward on my wrists, sort of like "dorsiflexing them. Then, I would do the same thingt, palms up. Seemed to work pretty well, although that doesn't really help with the shoulder flexibility you will need.