Off-season training

[o1d_dude]

Don't worry too much how far the extra light hammer flies. It's more important that you are able to wind faster and keep your balance. That's the goal of training with the underweight implement.

Next time you start winding with the 16#, it will feel slow and you will try to go faster. As long as you're not "arm-winding" to go faster, the hammer will go further.

Wind with your hips, not your arms.

[Alan H]

Back to it.

stationary bicycle ... 4min warmup
stretch cage

incline db press ... 2 x 8 x 55 *Fast* / 2 x 6 x 65 / 3 x 75, 2 x 75 ... burned myself up with the 55's
OHP, strict ... 8 x 115 / 6 x 135 / 3 x 1 x 155 ...no gas after the inclines

pullups .... 4, 3, 2, 1.5 ten and a half pullups with 85 pound assist
upright rows ... 6 x 105 oops / 2 x 6 x 90

tried some bar dips, hahahahaha. NOT... 2 x 4

[o1d_dude]

1-16-2012

The Bear:
1x8x65 (warmup)
17" Snatch Grip Dead & Shrug: (Height of bar is 17" from deck, i.e. 3" below kneecap)
1x5x135
2x1x225-275
1x5x295
1x3x305
1x2x315
Incline Pin Press:
1x10x45 (bottom position)
3x3x95-135-155 (bottom position)
1x5x230 (high position)
1x3x250 (high position)
1x2x265 (high postion) - Add more weight next time
Core Blaster:
1x10x72.5
Hanging Knee Raise:
1x10
Short Range Chin Up:
1x10
Dan John Power Curl:
2x2-3-5-10x75 (40 reps total)
1x2-3x75 (5 reps total)
Good Morning:
1x10x65

Playlist: Lifting Music For Scots
Real McKenzies - Real McKenzies Stompin' Intro
Tempest - Battle Mountain Breakdown
Crofters - Scotland The Brave
Enter The Haggis - Lancaster Gate
Wolfstone - Psycho Woman
Town Pants - Weight Of Words
Tempest - Slippery Slide
Ceili Rain - 666 Degrees
Ed Miller - Prince Of Darkness
Tempest - Dance Of The Sand Witches
Runrig - Alba
Wolfstone - Maggie's
Tempest - Wizard's Walk
John McFayden - Lament For Mary MacLeod (Piobaireachd)


"When asked what he thought about when he struck
out, Babe Ruth replied "Hitting home runs".

Only one of the medals hanging on the Motivation Board is a gold, get it?
At least it was for the IGHF Caber Championship.

[GoodGirlGonePlaid]

Coach Alan was kind enough to send me a bunch of youtube links, giving me a great intro into strength training.

I tried many of them on a Sat.

My weights are light, I'm dainty ya'll.

hip carry squats, shoulder carry squats, over the head squats.
14#x 37 reps (split into 3 sets)

kettlebell sumo dead lift high pull.
20# x 30 (split into 3 sets)

kettlebell snatch lift
14# x 37 (split into 3 sets) each hand

Russian twists
3 x20
and the other usual ab stuff.

Ran on Sunday.
I can't move today.

So,yay!!! It works.
Thanks coach!

[Alan H]

Coach Alan was kind enough to send me a bunch of youtube links, giving me a great intro into strength training.

I tried many of them on a Sat.

My weights are light, I'm dainty ya'll.

hip carry squats, shoulder carry squats, over the head squats.
14#x 37 reps (split into 3 sets)

kettlebell sumo dead lift high pull.
20# x 30 (split into 3 sets)

kettlebell snatch lift
14# x 37 (split into 3 sets) each hand

Russian twists
3 x20
and the other usual ab stuff.

Ran on Sunday.
I can't move today.

So,yay!!! It works.
Thanks coach!

Stud!

[GoodGirlGonePlaid]

Playlist: Lifting Music For Scots[/B]
Real McKenzies - Real McKenzies Stompin' Intro
Tempest - Battle Mountain Breakdown
Crofters - Scotland The Brave
Enter The Haggis - Lancaster Gate
Wolfstone - Psycho Woman
Town Pants - Weight Of Words
Tempest - Slippery Slide
Ceili Rain - 666 Degrees
Ed Miller - Prince Of Darkness
Tempest - Dance Of The Sand Witches
Runrig - Alba
Wolfstone - Maggie's
Tempest - Wizard's Walk
John McFayden - Lament For Mary MacLeod (Piobaireachd)

.

Love that you included a playlist!! I'll have to check these tunes out.

[o1d_dude]

Glad you liked the playlist. You can find most of these either on Amazon's mp3 store or on iTunes.

Being dainty is all well and good provided you have mostly lean body mass. One of our young women throwers started out weighing about 105 soaking wet. Now 10 years into the games, she's probably about 125-130 lbs and presents a good athletic appearance while still being "dainty". I personally have seen her pick 100 lb cabers.

Stick with your routine. Consistency pays big dividends.

[Alan H]

THAT is your home gym? I am jealous.

[Alan H]

I am having a seriously hard time staying motivated on this schedule. It's becoming way too easy to miss a day. I will stick it out for the six weeks (almost halfway through) but I'm afraid I need to get back on a MWF schedule.

Another upper body day.
gym was not that busy but every single bench in the dumbell area was in use when I got there and I had to make trax and get back to work, so I just did incline with an oly bar. That messed up my head and I just couldn't get focused during this workout. ... and that NEVER happens. You think it had something to do with taking scarf pictures?

Incline bp ... 2 x 5 x 185 / 2 x 5 x 155 ... bad planning
strict OHP 2 x 5 x 155 / 2 x 4 x 135 .. bad planning, again

pullups ... 5 , 3 ,3, 2 that's TWELVE...one more than my best so far. When I get to 16 in two sets of 8, I'll move the assist from 85 pounds to 75.

upright rows (again).. was gonna do cable rows, but both machines were busy. 3 x 8 x 95

curls, because I was generally annoyed.... 3 x 8 x 75

[o1d_dude]

THAT is your home gym? I am jealous.

Yes and you can see only half of it in the photo. I started out assembling the equipment in 1991. I spent a lot of time hunting through second hand sporting good stores and garage sales looking for things. A little bit of horse trading thrown in as well.

The Ivanko plates and the Oly barbell which is not shown were given to me back in 1999 by a power lifter who was getting out of the sport and didn't want them to go to waste. He wouldn't take any money either. Nice guy, huh? In response, I gave my old Oly barbell and plates to a lifter I knew who was lifting with home made plates and pipe barbells due to financial circumstances. Just trying to keep my karma clean.

I bought the official Olympic barbell (no center knurling to interfere with cleans and front squats) with Pleasanton prize money back in the early 2000's. Second place finish in the overall along with caber and WOB money. Yes, I'm officially a professional athlete as I was paid for throwing.

When I retired and decided to get serious about the MWC, I built the current version with lifting platform, snatch blocks, and bumper plates about 5 years ago.

At one point I had over 5000 lbs of plates, barbells, dumbbells, and throwing weights but have slowly been getting rid of the various bits and pieces I no longer need/want.