Alan H's 2012-2013 OFF-season log

[Alan H]

LitTrog, I know you understand. Just look across the room and you know......oh, hell, any rational human being understands.

Today, I have Panache and the F-H.C.A.G and especially my much-loved friend GGGP heavily in my heart... Mike Pockoski and his wife, Mindy and their kids Bella and Mason, too....and my brother-in-law Marc and his kids. All of them.

The weight room will still be there on Monday.

[Martin Roy]

I've been distracted and heartsick all day, but I'm heading to the gym because there are times when lifting is the only thing that makes sense.

[o1d_dude]

Evil never makes sense.

[Alan H]

Back to it, today. It took me a while to find my campus ID card, but I discovered it hiding in the bottom drawer of the filing cabinet next to my desk. What dwerp would have put it *there*?

I rode my bike in to work today. Yay, me!

Stretch Cage...lotta hammies, as usual
backsquat ... 6 x 135 / 2 x 4 x 185 / 2 x 3 x 225 / 3 x 255 .... this was solid. I'm not pushing the weight in the squats until this sciatica thing is solved. It's getting better, BTW.

flat bench press ... 8 x 135 / 6 x 185 / 3 x 3 x 205
hammer wind ab crushers .... 12 lb ball x 9 each way. Getting better, slowly but surely
curlz .... 3 x 6 x 85.. I do curlz for both looks because I'm vain, and also as injury insurance in the sheaf event. No torn biceps attachments.
upright row ... 3 x 6 x 85
tricpes cable pulldowns... 3 x 6 x 85

foam roll da hips, and some 2-D hip stretches. That put a bit more mobility back in there.

[Alan H]

As an aside, yesterday was the second day, now, with minimal sciatica-type pain....and I was back in the awful work chair again. Fingers crossed....and back on the foam roller and softball.

[MacFhearchair]

It's about high-time for some off-season throwing to make sure we still remember how it's done, wouldn't you say? *poke poke*

I've been faux-throwing a 25 lb kettlebell in the gym WOB style. I've been doing it 2x on each side (left and right) to make sure I don't get too terribly asymmetrical. It feels sooo good, my heart breaks a little each time i hold on to it and bring it down without letting go.

[Alan H]

I've been holding off because of this pain. It occurred to me that my absolutely horrible hammer performance at Ventura was probably due to a strength loss from this compression. That would also explain my less-than-stellar WOB performance, and somewhat disappointing sheaf throwing as well. Then again, I hit a huge O stone PR and equalled my best in the B stone, and was solid in the weight throws, so what to make of that?

All I know is that until now, when I got out and try to wind a hammer, it hurts like hell. I was going to wind and throw a bunch of heavy hammer this offseason, and I just haven't been able to without a LOT of pain. So I haven't thrown. However, I might have licked what was causing the pain, so after Christmas, yeah.....we'll try some throwing, like every other week, or something.

[Alan H]

Hang clean night

stretch cage

hang cleans... 6 x 95 / 6 x 145 / 2 x 3 x 165
overhead press .... 8 x 95 / 6 x 145 / 2 x 165 / 3 x 165
captains chai rleg lifts over a stanchion ... 2 x 10

Then pranged up my knee the second time through the pylometric box sequence. I did it, landing on the way UP. Hopefully I've just bruised some cartilege or a ligament or something.

Pretty down about this, as well as some other stuff. I'm feeling like the writing is on the wall...no point in going to Scotland next summer if I can't handle the 56 pounder.

[o1d_dude]

My recommendation is to avoid the plyos and jumping in general.

Gravity kills.

[LitTrog]

Dude, you're killing me. Don't start breaking yet--make it through Scotland, at least, then you can wreck yourself all you want. Stay off the boxes.