Alan H's 2013/2014 Offseason Log

[Alan H]

I forgot Sunday workout.

180 hammer winds...4 xs 25 the "right" way, then 4 x 20 "backwards"
Then some long-wire line drills. I got through 4 of them though the last one sort of disintigrated. Did 8-9 turns on each. It'd be cool to get to 10.
Then did tire flips with the 325+/- pounder... 10 flips, pig-wheeze, then ten jump-ups onto the tire...pig-wheeze....ten more flips, pig-wheeze, then ten jump ups.

And then I was SO done.

[Alan H]

i got caught in a work support chat session and then wimped out because it was *whine* cold yeaterday. But I got in today. I went over to the "new" Rec Center, lo and behold this one has a locker room and showers.

Stationary Bicycle...5 min
backsquat - 6 x 135, 3 x 3 x 185, 2 x 3 x 225, 3 x 255 ... that's ten pounds more than the last squat session. That's my goal. Do a triple at 10 pounds more each week to the first week in January. That should take me up to a triple at 285. If I can do a triple at 185 then I can do a single at 305, which is what I'd like to squat at the SHA informal powerlifting meet on Jan 11th.

"almost flat" bench press....bad combination of available heights on the bench and the safety bar. - 6 x 135, 3 x 3 x 165, 3 x 185, 1 x 205 and I might have been able to get two. I'd *like* to see at least 245-255 by Jan 11th since I pushed up a single at 285 last year.

Bench Rows -- 2 x 8 x 80 each hand *fast*
Windmills - they didn't hurt my wrist so I did 'em. 2 x 8 x 25
triceps extension cable pulldowns - 2 x 8 x 72 pounds "on the stack"..different stack from last year.
pec deck...totally different machine. 6 x 150, 6 x 170 "on the stack".. OK on the wrists, but not great. I should save these for days I'm at Arillaga.
foam roll

No stretch cage in this gym. I'm bummed.

[Martin Roy]

It sounds like the wrists, or one of them anyway, are still an issue. Are you still doing the physical therapy? If so, is it helping? If not, did it work?

[Alan H]

The physical therapist is useless. Between holiday, reschedules, her being sick and so on, in seven weeks I have had ONE treatment. Screw that. I'll just deal with it myself. I bought a pair of fingerless gloves the other day and actually, keeping my hands and wrists warm seems to help.

OK, I had an extended period off, which I didn't really want but so be it.

Today: Keeping it simple. Keeping the goal, the goal.

Stationary bike ....4 minutes active warmup
deadlift - 6 x 135, 6 x 185 , 2 x 4 x 224, 4 x 275, 3 x 316, 3 x 355

Sweaty hands, --hook grip on the 275's didn't work at all. I need chalk. Strapped up for the others. The triple at 355 was *Hard* but I bet I have 365 in me, today. I WILL get my triple at 385 first week in January. Oh, lose the set at 135, Alan- no point no mo.

Overhead Press - 6 x 95. 6 x 115, 4 x 135, 3 x 155, 4 x 115
situps - incline bench, 10 with no weight, 6 with 10 pounds on my chest. LONG way to go with this.

Back extensions on roman chair - 2 x 8 x 45 pound plate. I want to work this up to 3 x 8 x 90 by March. I want that 14 foot wob.
windmills - 30 pounds this time, moving up. x8, x6 outta gas
foam roll, stretch cage

[Alan H]

Trying something new...thanks to Martin Roy for the idea. dynamic warmup on the rowing machine...

Row machine warmup ... 4 minutes @ <2:30/500

backsquat ... 4 x 134, 2 x 4 x 185 really *sit* into these, stretch those hips!... 4 x 225, 3 x 245, 3 x 265, then got one of the guys in the gym to play "powerlifting judge" and tell me when to squat. 1 x 285, easy. I have 295 in me right now.

Flat bench press: 6 x 135, 2 x 4 x 185, 3 x 205, 1 x 215 pause/judge calls the lift... FAIL at 225 with judge calling the lift. Bummer. I'm pretty "off" in flat bench, as opposed to squats and deadlifts, where I'm on track. But that's OK, flat bench doesn't do a whole lot for your throwing.

Dumbell Snatch ... try 'em out 'cause Michael Thomas sent me a workout to consider and it's got dumbell snatches in it. Felt OK, my wrists must be getting better... 2 x 4 x 75... big pig wheeze, here. I'm a fat old man.

Cable Pulldowns - triceps... 8 x 73 on the stack, 8 x 80 on the stack

foam roll.

[Alan H]

Contrarian throws workout today with Martin Roy and the Gman...

We started with hammer winds.....33, 33, 34 the "right way" for 100 winds. Then did 21, 27 and 25 the "wrong" way. 175-180 winds.

Then on to long wire drills with a 12 pound wire hammer. I did about 4 sets of 9, got some invaluable help from Garrett about keeping my feet down and waiting...ditto from Marty about getting my hips and feet through.... aka knocking my knees together as I go through the throw.

Then we did a bunch of short-chain 25 pounder line drills. Some were good, some not so good. GOT to keep my feet down and move INTO the next position in the "X".

Then we all tried a few 4-turns-and-throw, accelerating through the turns. I actually faceplanted on the first one. sheeesh. I'm afraid there is video. Oy. They went better after that. Then did one regular throw. Man, that was smooth. I don't know how far it went, probably 48+ but it was smooth....active feet, balanced. It was the technically best LWFD throw I've done in a long time. SUH-weet.

Finished up with 50 nonstop hammer winds. Marty did 50 winds, too. He's a stud.

[Alan H]

Gunz Day, since I haven't had one in a while and my hips are a bit toasted from hammer winds, yesterday.

Row machine active warmup... 4 minutes @ <2:30/500m
flat bench press ... decided to push my 1 RM and see what I had, since I haven't done that yet. 6 x 135, 4 x 165, 3 x 185, 2 x 215, 1 x 235 on command, 1 x 245 on command. ....doing some lifts "on command" to get used to pushing when the judge says to, and not before. I got 245 and it wasn't that bad. Pretty happy about that.
Windmills.... 2 x 6 x 30
curlz (for girlz) ... 3 x 6 x 75
Bench rows .... 3 x 6 x 80 *fast*...this is good.
triceps pulldown .... this is a different machine than I have been using. 2 x 6 x 100 lbs on the stack. That was *hard*
Back extensions ... 3 x 6 x 60 lb dumbell on the Captains chair.
stretch cage