Off-season training

[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.

[o1d_dude]

I'm assuming the Rippetoe book you're referring to is "Starting Strength", yes? It's a good book.

You might also want to look at Dan John's body of work as well. Firstly, he's a Highland Games thrower, secondly he's an Olympic weightlifter, thirdly he is a nationally ranked Masters Track & Field thrower as well. Finally, he's a coach who communicates exceptionally well and his passion for the sport comes through loud and clear.

Amazon carries Dan's "Never Let Go" and there are links to others such as "From The Ground Up" (a free E-Book with pictures of Mandy P and the "Pillars of Poverty" in my garage on page 25) at his website.

Dan John, Lifting and Throws Coach

[Alan H]

I'm assuming the Rippetoe book you're referring to is "Starting Strength", yes? It's a good book.

You might also want to look at Dan John's body of work as well. Firstly, he's a Highland Games thrower, secondly he's an Olympic weightlifter, thirdly he is a nationally ranked Masters Track & Field thrower as well. Finally, he's a coach who communicates exceptionally well and his passion for the sport comes through loud and clear.

Amazon carries Dan's "Never Let Go" and there are links to others such as "From The Ground Up" (a free E-Book with pictures of Mandy P and the "Pillars of Poverty" in my garage on page 25) at his website.

Dan John, Lifting and Throws Coach

Yes, that's it. I've been meaning to get "Never Let Go" as well. I did not know about "from the ground up"...gonna have to look that up.

I've had Ryans "Weight Training for Highland Games" video on my desk for 9 months and have not watched it yet. Sheeesh.

[eclarkhb]

Yes, that's it. I've been meaning to get "Never Let Go" as well. I did not know about "from the ground up"...gonna have to look that up.

I've had Ryans "Weight Training for Highland Games" video on my desk for 9 months and have not watched it yet. Sheeesh.

Ask & Ye Shall Receive....

Dan John's "From the Ground Up" - free ebook available here: http://danjohn.net/from-the-ground-up-free-ebook/

Also, "Never Let Go" is available for free from Amazon here: http://www.amazon.com/Never-Let-Go-P...8049455&sr=8-2

The only catch is Never Let Go is only available in "kindle" format, but there is a free kindle reader for your PC if you don't have an actual kindle.

[Alan H]

Ask & Ye Shall Receive....

Dan John's "From the Ground Up" - free ebook available here: http://danjohn.net/from-the-ground-up-free-ebook/

Also, "Never Let Go" is available for free from Amazon here: http://www.amazon.com/Never-Let-Go-P...8049455&sr=8-2

The only catch is Never Let Go is only available in "kindle" format, but there is a free kindle reader for your PC if you don't have an actual kindle.

Wow, Thanks!! I just saved the pdf files. I'm gonna go print them and bind them into a couple of little books.

-------workout update from me.

Nothing. Snotty head cold since Friday. I threw some on Saturday and it was OK, I tried implementing something new in LWFD, but was too sick and sore from deadlifting on Friday to do a lot.

I'm a little bit better, today. I might be in the gym on Thursday. Almost certainly will be, on Friday.

[o1d_dude]

1-30-2012

Bear
1x6x65
17" Snatch grip deadlift w shrug
1x5x135
2x1x225-275
2x5x300-315
1x3x325
1x2x335
Incline bench pin press
1x10x45
3x3x95-135-155
6x1x250-260-270-280-290-305 (top position)
Core blaster
1x10x75
Hanging knee raise
1x10
Short range chinup
1x10
Dan John curl
2x2-3-5-10x85 (50 reps total)
1x2-3x85
Good morning
1x10x65

Today, I feel every one of those deadlift reps.

I don't believe I ever talked much about the Dan John curls. Basically it's a power curl (see video here: Frozen Kilt does power curls. BTW Sean posts over on NASGA under the name "Sean".)

Dan John once talked about doing 100 reps by breaking them down into manageable sets like 2-3-5-10 and then doing that rep scheme five times. If you decide to try this out, start out with a reasonable weight. 50 reps is a lot of work. 100 reps is twice as much.

That's the story behind the Dan John curl. Next cycle I will switch out the curls for overhead presses.

[Alan H]

1-30-2012



I don't believe I ever talked much about the Dan John curls. Basically it's a power curl (see video here: Frozen Kilt does power curls. BTW Sean posts over on NASGA under the name "Sean".)

Dan John once talked about doing 100 reps by breaking them down into manageable sets like 2-3-5-10 and then doing that rep scheme five times. If you decide to try this out, start out with a reasonable weight. 50 reps is a lot of work. 100 reps is twice as much.

That's the story behind the Dan John curl. Next cycle I will switch out the curls for overhead presses.

I've never seen those. I think I might alternate those with hang high pulls curls/high pulls... Thanks!