Alan H's 2013/2014 Offseason Log

**Alan H** · 11th November 13, 02:55 PM

Two more weeks before I start lifting again. This is not as frustrating as it was last year, I think because it is SO obvious that I need recovery time.

Lance Creed an I got a couple of tires from a local place to flip and to beat on with a hammer.

However, I have to get my wrists fixed before there's any sledgehammering in my future.

I've been doing more foot rotation drills, though I missed a few days last week. Still, progress is steady.

**Alan H** · 11th November 13, 05:17 PM

I walked over and checked out the new "Activity Center" here at the Big U today. Wow...gorgeous, gorgeous pool. Drop-dead amazing climbing wall room. Acres of basteball courts and squash/raacquetball courts.

However, the weight room is chockablock with fancy-pants machines at the expense of stuff that's really useful for me. Seriously, the damn place is ENORMOUS and 85% of it is machines of some sort or another. There is..amazingly a whole "Life Fitness" bodyweight rack setup that includes TRX and, incredibly, a small boxing hanging bodyweight bag. They'll check out gloves to you. I wonder how many idiots are going to destroy their wrists on THAT. The squat racks are safer than the ones at Arillaga, so that's good. However, the biggest dumbells are only 100 pounds and there's absolutely NO room whatsoever to do any Olympic lifts. There are no platforms, and they don't even want us to deadlift in there..."it might hurt the floor" says the nice girl at the front desk.. Seriously? SERIOUSLY? You can't do a deadlift in the gym because " it might hurt the floor "??? That's the stupidest thing I ever heard.

I don't think I'll be using the facility, much.

**Alan H** · 14th November 13, 01:37 PM

Ten more days of "between season" before I can start lifting. My hips and head are ready. Wrists? Not so much.

**Alan H** · 25th November 13, 12:50 PM

This may have been the longest time I haven't logged on to X Marks since.....except when I've been on vacation. I think I'm just mentally burned out. My head is all about sailing right now... and some stuff going on with Joan.

I've done nothing, even stopped doing my rotation drills for over a week. However, today is day #1 back in the gym. It won't be much but it will be something. And my right wrist is still jacked.

**Martin Roy** · 25th November 13, 02:13 PM

Hang in there and don't force it.

**Alan H** · 25th November 13, 03:57 PM

First day back in the gym after six weeks off to heal. I'm just greasing the wheels and remembering how to do stuff. Man, I have NO abs. I also am pretty sure I'm going to spend a bunch of time on the rowing machine for a while. I need to loosen up.

Stationary bike 5 min ... no stretch cage. A pretty co-ed got in it just before I was going to, so I let her have it and just went over to the DB rack.
Goblet squats - 3 x 8 x 35. The weight ain't the point. I must have *sat* into each one for 10-15 seconds. Stretch all that stuff out. Man, I am tight.
Flat Bench press - 3 x 8 x 115. Yeah, I remember how to do this. THey don't hurt my wrist. This is good.
Deadlift - 3 x 8 x 135...also did NOT hurt my wrist. YAY!
Rowing machine - 5 minutes around 2:30/500 which is surprisingly good. In a month I'd like to be doing 8-9 minutes at <2:20 / 500m
Then I foam rolled my left piriformis.
Hammer Wind ab crushers - very sad... 2 x 6 x 10 pound medball and it was HARD

Butt is very tight, hips are tight and sore, IT bands are tight. It's a start.

Tonight, some rotation drills. I also have started cutting my morning oatmeal in half. Lunch is going to be significantly smaller as well. I really need to drop some weight. I keep starting and going about 2 weeks and falling off the wagon.

**Alan H** · 27th November 13, 04:32 PM

Day Two of greasing the skids. The weight is inconsequential, it's the doing that counts right now.

Stationary bike active warmup ...4 min
Stretch cage...kind of quick and dirty. I need to spend more time in there.
Goblet Squats... 3 x 8 with a 35 pound dbell. I sat into each one for a long five-count..back straight, eyes up in the mirror. You know, holding that position down there for a slow five count is actually flippin' hard.
Flat bench press .... 3 x 8 x 115. Easy. No worries, here
Deadlift ... 3 x 8 x 135 ...got my heart pumping, tho
then a whole lotta foam rolling on the hips. I need more of this, but it really helps.
Hammer Wind ab crushers .... 2 x 6 x 10 hard, but not as hard as Monday.
Rowing machine.... 5 minutes @ 2:30/500 m