Off-season training

[o1d_dude]

Haven't been able to get out and throw due to inclement weather but I lifted.

1-23-2012

The Bear:
1x8x65 (warmup)
17" Snatch Grip Dead & Shrug: (Height of bar is 17" from deck, i.e. 3" below kneecap)
1x5x135
2x1x225-275
2x5x295-302.5 (misload - it happens)
Incline Pin Press:
1x10x45 (bottom position)
3x3x95-135-155 (bottom position)
2x5x210-215 (middle position) (add weight next time)
Core Blaster:
1x10x72.5 (add weight next time)
Hanging Knee Raise:
1x10
Short Range Chin Up:
1x10
Dan John Power Curl:
2x2-3-5-10x75 (40 reps total)
1x2-3-5x75 (10 reps total)
Good Morning:
1x10x65

...and for GGGP, the playlist.

Playlist: Lifting Music III
Woke Up This Morning - A3 (Last Train To Mashville album)
Stranglehold - Ted Nugent (Happy Defiance Day album)
Baddass - Black Robot
Soap On A Rope - Chickenfoot
The Red & The Black - Blue Oyster Cult
Rock Of Ages - Def Lepard
War Pigs - Faith No More
Kickstart My Heart - Motley Crue
Addicted To That Rush - Mr. Big
Snortin' Whiskey - Pat Travers
Bop City - Shotgun Messiah
Spoonman - Soundgarden
Icky Thump - White Strypes
Woke Up This Morning - A3 (Exile On Coldharbour Lane album)


Gratuitous throwing implement picture with Core Blaster in lower right corner.

[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

[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!

[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.

[Alan H]

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.

How did you make that platform?

Not that I have room for it in the garage, but I'd like to know, just in case, someday......riiiiight.

Hey, I made $125 last year at Pleasanton. That makes me a "Pro", too. Heh.

[o1d_dude]

How did you make that platform?

Not that I have room for it in the garage, but I'd like to know, just in case, someday......riiiiight.

Hey, I made $125 last year at Pleasanton. That makes me a "Pro", too. Heh.

Yes, it does. I tell folks I'm living the life of a professional athlete, well minus the mansion, the cars, the wimmen, etc.

The platform is nothing more than a couple of sheets of 3/4" plywood glued and screwed together and a rubber stall mat cut into pieces for the landing area. You can buy the stall mats at any feed store that caters to the ag community.

The leftover pieces of stall mat went on top of the blocks. The blocks are nothing more than lengths of 4x6 lumber bolted together.

True weightlifting shoes (about $35-65) will also make a big difference. I bought the black and white ones because they looked like the kind of bowling shoes Walter Sobchak would wear.

[o1d_dude]

1-23-2012

In the park:

Stones w 5k shot - no measured throws
LWFD w 25lb weight - 46-48-49 (not bad considering the stumbling around I did)
Hammers w 10lb hammski - no measured throws

In OD's Garage:

The Bear:
1x8x65 (warmup)
17" Snatch Grip Dead & Shrug: (Height of bar is 17" from deck, i.e. 3" below kneecap)
1x5x135
2x1x225-275
2x5x295-305
Incline Pin Press:
1x10x45 (bottom position)
3x3x95-135-155 (bottom position)
8x3x135 with chains (bottom position)
Core Blaster:
1x10x75
Hanging Knee Raise:
1x10
Short Range Chin Up:
1x10
Dan John Power Curl:
2x2-3-5-10x80 (40 reps total)
1x2-3-5x80 (10 reps total)
Good Morning:
1x10x65

Playlist consisted of the usual hard rockers (Pantera, Slipknot, Motorhead, etc.)...no Highland Games tie in.

Felt strong in the garage. That's always nice.

[Alan H]

Yes, it does. I tell folks I'm living the life of a professional athlete, well minus the mansion, the cars, the wimmen, etc.

The platform is nothing more than a couple of sheets of 3/4" plywood glued and screwed together and a rubber stall mat cut into pieces for the landing area. You can buy the stall mats at any feed store that caters to the ag community.

The leftover pieces of stall mat went on top of the blocks. The blocks are nothing more than lengths of 4x6 lumber bolted together.

True weightlifting shoes (about $35-65) will also make a big difference. I bought the black and white ones because they looked like the kind of bowling shoes Walter Sobchak would wear.

It really seems like having a decent home gym for basic stuff is not THAT hard to put together. "Nice" takes a lot of effort, but "basic" is pretty easy. I've been to Mike and Mindy's house and their setup is stupid simple...There's a used Craigslist-special bench for incline pressing. Ther's a box for Pylos. There's a rack with two Oly bars and probably about 300 pounds of weight. That's it. Oh, and a junker stereo system. It's an extra room at the back of their garage with bare concrete floors and no paint on the walls. Works fine.

[Alan H]

FAST deadlift day

Stretch Cage
Stationary bike warmup .... 4min
Light hang cleans ... turned into a "help me with my hang cleans" with Donna Pierson, who really wants me to loosen up my shoulders and get Rippetoes' book. both of these are good ideas.

FAST deadlifts ... 3 x 4 x 185 / 2 x 4 x 225 / 4 x 275 w-belt / 4 x 1 x 315 w- belt...NO STRAPS. I can barely hang on to 315.
1-leg Romanian DL ... 3 x 5 x 55 lbs each leg

landmines ... 3 x 10 x bar+65
Bulg split squats ... 2 x 6 x 70 each side


I wore a Valeo velcro belt for the dl's at 275 and 315, just to see what it felt like, since if I do this powerlifting meet, I'll probably wear it. Neyah....whuddevah. I also tried alternating grip at 315. It was fine, it did help a little bit.