Alan H's ON-Season Training Log

[Alan H]

Well, the other thread was my "off-season" log and so this one is going to be the "ON-season" log!

OK, today is Day One of the ".Fast and Strong" program. I'm doing lighter weights, more reps and moving the weight as fast as I can. The only exception to this will be Friday Back Squats, where I'm going to be slowly adding weight. The Goal is two sets of 5 @ 230 pounds by the April 17th.

Todays party 3/15/10

quad and adductor stretch...

Suitcase lift sequence.. 2 x 5 x 70 pounds
place 70 lb dumbells on lowest pylo boxes. Stand between the boxes. Bend down, pick up db in right hand, stand up really fast. Now bend down, leave the right hand db behind, pick up left had db. Stand up really fast. Now bend down and pick up both dumbells (140). Stand up so fast my feet clear the floor (barely). Bend down, put down both db, and stand up emptyhanded. Repeat.

Hip adductor/abductor ... 2 x 10 x 165

front/side bosu lunges ... 4 each side/ 70 lbs

pushups ... 20, feet on 20 inch box, hands on wobble boards

core 1 - situps...19 x 10 lb plate on chest

core 2 - lat pulls on roman chair 2 x 10 x 50 lbs

elliptical - incline/resist @ 15, 10 minutes