OK, so that's a wrap of the 2012-2013 offseason. Summary....

The strength phase was an unmitigated success. I only got mildly hurt once, stepping down off of the pylo boxes around Christmas. That forced me to spend a few days during winter break doing "Bro" workouts...big chest and arms, not so much legs and core. Aside from that, in 12 weeks I missed exactly one day due to a scheduling issue or laziness...in this case, laziness.

I hit every single strength goal that I had.

1. Hang Clean... I wanted a triple at last years one-rep max...185. Got it. Today I did a triple a 190. A few weeks ago I got a triple at 195.
2. Overhead Press ... last years best was 185. I put up 200 this offseason
3. Flat Bench Press .... last years best was 245. Maaaayyyybe I got 250, not sure if I got help from my spotter or not. However, this offseason I put up 280, and then 285 several weeks ago.
4. Backsquat ... last years max was 315, up from 305 in 2011. I wanted 325. I got that and then put up 2 x 315
5. Deadlift .... eight plates. 405. Proof is on that YouTube link.

Soft Goal: total combined flat bench + backsquat + deadlift greater than 1K pounds ---got it, when I got that 405 deadlift.

The Speedwork block of the offseason wasn't as successful. Basically, that's been the month of February. I got started a bit late because the 405 deadlift really tore me up. I only really totally recovered from it this week. I got sick, and missed two days of training, and work got busy so I missed another one. It rained on unfortunately-spaced days so the stadium step runs and bunny hops didn't happen. However, I managed to throw a couple of times, I mmore than compensated for one stadium-steps session by throwing discus at Shaffer Park, and I didn't completely go to waste - got in a bunch of good workouts, just not quite as consistent as I would have liked.

All in all, I'm significantly stronger than at this time last year, and that bodes well for the 2013 season.