In-Season Training

[Alan H]

Yeah, I'm not sure how that worked out...but hey, whatever. I've never actually been to Modesto, never applied to go. It's always at a bad time for me.

[o1d_dude]

It's a great friendly games. The limiting factor is that the field is quite small. Think the Watsonville games but a little narrower and a little longer.

[o1d_dude]

No high power rocket launch this morning (canceled due to dry field conditions) so I decided to see if the Magni Corps group was training today. Nope. Attending Ryan's Turlock Throws Seminar.

Might as well lift.

May 12, 2012

Bear
1x8x65
Snatch Grip Deadlift - 8" blocks
1x5x135
2x1x225-255
1x5x275
1x3x295
1x2x305
Incline Bench Press
1x10x45
3x3x95-135-155
1x5x175
1x3x185
1x2x195
Floor Press
2x1x205
Core Blaster
1x10x82.5
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

The floor press is one where you lay on the floor (duh!) and do a bench press. With the barbell on the the 8" blocks, I need only raise my elbows about an inch off the floor to start the press. Far less painful on my back as it eliminates the narrow bench digging into my back/shoulders. I think I'm gonna try this again with a bunch of chains draped over each end of the barbell.

Workouts like this remind me that my strength is no longer growing. The good news is that it's only diminishing at a slower rate.

[Alan H]

I'll be out there with Ryan and Rusty on the 19th....

[o1d_dude]

Polished the tines of my sheaf fork today. Sprayed WD-40 on them, too.

Getting ready for the upcoming sheaf games.

[o1d_dude]

May 15, 2012

Bear
1x8x65
Snatch Grip Deadlift - 8" blocks
1x5x135
2x1x225-255
2x5x275-285
Incline Bench Press
1x10x45
3x3x95-135-155
2x5x175-185
Core Blaster
1x10x82.5
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10
Triceps Band Pressdown
2x10xDouble Monster-Mini Bands

Nothing to do the night before jury duty so I lifted. Not sure if I'm going to head over to the Stumptown Brewery "Games". No geezer class, limited number of events (no hammers).

[Alan H]

But it's a LOT of fun... I just wish it wasn't such a long drive from here. I went one time, loved it. We arranged to get a room in Guerneville, but when we actually SAW the place, we bailed out and drove home. That's a *Long* day, from here to Stumptown - throw - drink beer and eat BBQ - then drive home.

[o1d_dude]

Didn't go down to Fresno to launch rockets with my pyro buddies at Dairy Aire 2012 and the Magni Throwers went to the Stumpton Brewery Games to drink beer so there was nothing for me to do but lift weights.

May 19, 2012

Bear
1x8x65
Snatch Grip Deadlift - 8" blocks
1x5x135
2x1x225-255
2x5x275-285
Incline Bench Press
1x10x45
3x3x95-135-155
8x3x135 +2 chains each side
Pec Deck Flies
2x10x70
Core Blaster
1x10x82.5
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

The Pec Deck Flies are in there because us geezers reach a point where we need to do some hypertrophy work to keep the muscle mass from evaporating away.

After I was done, I showered and headed out to Smashburger for a Spicy Baja Burger with a chocolate malt. Build that mass!


Me with one of my rockets (Steppin' Razor II) at Dairy Aire 2011. Big one. Pink for visibility.
The motor is about a foot long and 2" in diameter. Money going up in smoke! Literally.

[o1d_dude]

May 24, 2012

Bear
1x8x65
Snatch Grip Deadlift - 8" blocks
1x5x135
2x1x225-255
1x5x275
1x3x295
1x2x315
Incline Bench Press
1x10x45
3x3x95-135-155
1x5x175
1x3x185
1x2x195
Floor Press
1x2x205
Core Blaster
1x10x82.5
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10
Bat Wing Holds
5x1x20lb DBs for 5 seconds

The Bat Wings (Scapular Retractions) are a Dan John thing. He explains it better than I.

Holy Rhomboids, Batman!

Now the ONLY muscle that I always refer to by name is the rhomboids. As a thrower and lifter for nearly five decades now, I've come to appreciate these guys for their hard work in holding me together. To keep them whole, I do something I call "Bat Wings."

Yes, I invented them...just after I invented the Internet. Lie face down on a standard bench with two dumbbells on the floor. Now here's where it gets confusing...I don't care at all about your range of movement. I only want you to grab those bells and squeeze your thumbs up into your armpits, cramming your shoulder blades together. Hold it for ten seconds. Oh, yes, you did go too heavy didn't you? Go lighter. Do this for five to ten "sets."

The next day, that really cramped feeling muscle in your upper back is called the rhomboids. Oh, and you're welcome. You see, the development of the rhomboids will save your shoulders, make you stand taller and lead you to a life of wisdom and wealth. Maybe.

Note that I only did these for five "sets" and only held for five seconds. I didn't get to be this old and still look so pretty by rushing into things willy nilly. Next time I'll do the full 10 seconds and add some "sets".

BTW, one of Dan John's many famous sayings is "Someday you will thank me for this but today is not that day." Based on what I feel in rhomboids tonight, I have the feeling that tomorrow will not be that day either.

[o1d_dude]

May 26, 2012

A little of throwing on Saturday at the home of the Magni Throwers but I was the only one there. Did some stones and hammers...sucked...but then two new Masters Women throwers showed up so I spent the remainder of afternoon coaching them. They were total novices and had never picked up the implements until that day. We'll see if they return next Saturday.

May 28, 2012

Bear
1x8x65
Snatch Grip Deadlift - 8" blocks
1x5x135
2x1x225-255
2x5x275-290
Incline Bench Press
1x10x45
3x3x95-135-155
2x5x175-180
Triceps Band Pressdown
2x10xDouble Monster-Mini Bands
Core Blaster
1x10x82.5
Hanging Knee Raise - Oblique
1x10
Short Range Chin Up
1x10

I will try to make it out to throw on Wednesday and knock some of the rust off in time for the Watsonville Games.