The Road to Albuquerque 2013

[o1d_dude]

As the competitive throwing season has ended for me I may as well start a new thread that documents my preparations for the the Masters World Championship in Albuquerque, New Mexico next spring.

Nov 1, 2012

Day 21 of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 Goblet Squats
3x15x16K KB Swings
1x6 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x3x135
2x5x155
Snatch Grip Rack Pulls (Mid Knee Cap)
1x1x205
2x5x265-275
Back Squat
1x5x45
2x5x135
Waiter Walk
1x16K KB left hand up and down the driveway
1x16K KB right hand up and down the driveway
Ab Wheelies
1x5

I've made an interesting observation about the Even Easier Strength program. Strength is coming along and working out technique issues using the Mark Rippetoe "Starting Strength" e-book has been very helpful. The biggest surprise has been changes in my physical appearance. I've gained a couple of pounds but I've lost an inch or so off my waist! At my age I hardly expected to see any hypertrophy but lo and behold, there it is. Go figure.

Tomorrow is another 2x5 day.

[o1d_dude]

Nov 2, 2012

Day 22 of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 Goblet Squats
3x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x3x135
2x5x155
Snatch Grip Rack Pulls (Mid Knee Cap)
1x1x205
2x5x275
Back Squat
1x5x45
2x5x135
Waiter Walk
1x16K KB left hand up and down the driveway
1x16K KB right hand up and down the driveway
Ab Wheelies
1x5

Tomorrow will be another Saturday throwing session at the San Juan Park. Possibly there will some of the Magni Corps and the Rattlesnake Highlanders present.

[o1d_dude]

Nov 4, 2012

Day 23of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 Goblet Squats
3x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x3x135
1x5x155
1x3x175
1x2x190
Snatch Grip Rack Pulls (Mid Knee Cap)
1x1x205
1x5x275
1x3x325
1x2x340
Back Squat
1x5x45
1x5x135
1x3x155
1x2x175
Waiter Walk
1x20K KB left hand up and down the driveway
1x20K KB right hand up and down the driveway
Ab Wheelies
1x5

No one showed up Saturday for the Magni/Rattlesnake throwing session so I decided to visit the local exercise equipment stores. I picked up a barbell pad for squats in one store, a couple of old Milo and Dan Lurie barbell plates in another, and the big score at the Megastore: A pair of 10lb bumper plates to complete my set (10-25-35-45) and a very nice 20K kettlebell which I used today for my waiter walks.

Roger texted me from the Tucson Games to say he PR'd the Heavy Hammer with 74'6", the WOB with a 15'6" toss, and and a monster toss of 28'6" in the Sheaf! All that practice is paying off, innit?

Tomorrow is a "rest day" in which I won't be doing any lifting other than replacing a defective garage door opener. Some rest day.

[Martin Roy]

Great news about Roger; he is really putting up some impressive numbers. No doubt because he's had the benefit of great coaching from the Dude.
And the Dude abides.

[Alan H]

Whoah! Roger is tearing it up!

[o1d_dude]

Nov 11, 2012

Day 24 of the 40 Day Even Easier Strength Program

Warm up
1x5x15 Goblet Squats
3x15x22.5 DB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x1x135
2x5x155
Snatch Grip Rack Pulls (Mid Knee Cap)
1x1x205
2x5x275
Back Squat
1x5x45
2x5x135
Waiter Walk
1x20K KB left hand up and down the driveway
1x20K KB right hand up and down the driveway
Ab Wheelies
1x5

Finally got all my garage opener tasks done by Election Day, but the aftermath and yesterday's rocket launch delayed my exercise program until today. I missed the weights. Today's lesson was that when squatting you don't simply drop down in place which causes your knees to travel forward past your toes. You stick your butt backwards to keep your shins vertical and your knees over your feet. On the way up, you drive your hips forward. Easy peasy compared to the incorrect way.

Tomorrow will be another 2x5 day.

[o1d_dude]

Nov 12, 2012

Day 25 of the 40 Day Even Easier Strength Program

Warm up
1x5x15 Goblet Squats
2x15x16K KB Swings
1x15x20K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x1x135
2x5x155-160
Snatch Grip Rack Pulls (Mid Knee Cap)
1x1x205
2x5x275-285
Back Squat
1x5x45
2x5x145
Waiter Walk
1x20K KB left hand up and down the driveway
1x20K KB right hand up and down the driveway
Ab Wheelies
1x5

The squats are coming along nicely as I get back into sitting back on the way down and hip pop forward out of the hole. My shoulder flexibility is improving in the squat as well. I was always a high squatter and with poor form, my elbows payed the price. When you carry the barbell on your traps and delts with thumbs OVER the bar, your elbows will remain happy as they provide only stabilization rather than support. Wish I had learned that as a yoot.

The Waiter Walks up and down the driveway with the 20K kettlebell are kicking my butt.

Tomorrow will be a day off and Wednesday will be another 2x5 day.

[LitTrog]

Quick question about the waiter walks: how do you support the weight? Do you grab the handle and let the weight rest against your wrist, do you hold the bottom of the kettlebell balanced on your hand, or do you put your grip through its paces by holding only the handle, keeping the weight extended up in a straight line with your arm?

[Alan H]

Thanks for getting me to try the goblet squats. My hips are seriously appreciating these things. They definitely go into the quiver of tools.

[o1d_dude]

@LitTrog: When using kettlebells, I grasp the handle and the bell rides against the wrist/forearm. Doing bottoms up KB waiter walks makes me shudder. When using dumbbells, I just hold them in the conventional fashion. If you want to get crazy with the heavy weights, just carry them by your sides (farmers walk).

@Alan: The goblet squats have helped me with my hip flexibility as well. Good stuff. They get you to widen your heel placement, turn your toes out 30 degrees and keep your knees apart. Squat between your legs, not on top of them.