Alan H's 2013/2014 Offseason Log

[Alan H]

Last 'big" workout of the Strength Phase done, today. Wednesday is random movement/fun stuff and I take a break on Friday to be 100% for the SHA Powerlifting Party.

Rowing machine active warmup … 4 minutes @ <2:20/500
Deadlift … 6 x 135, 6 x 185, 4 x 225, 3 x 275 sweaty hands, grip fail. Grrrrr… 3 x 315 w straps, 3 x 365
Flat Bench 6 x 135, 6 x 165, 4 x 185, 2 x 3 x 215 FAST….230 pause-on command, then 245 pause-on command GOT IT!
dumbbell snatch … 6 x 75 each side. Pig Wheeze
upright rows … pull above the nose.. 3 x 6 x 95

There will be MUCH foam rolling and rolling on a softball, tonight.

So, best lifts during this phase: backsquat 315 - flat bench press 245 - deadlift, didn't do a big single, but best triple was 3 x 375, so it's reasonable to assume that I can pull 395. Total = 955 pounds. That's not a lot for a "real" powerlifter even at my age but I'm just fine with it for this phase.

Like Daniel John sez: Keep the goal, the goal.... and the goal is to throw far and high, not lift more weight. This meet has been a good motivator and it should be fun. On to the Speed Phase, brought to you by Michael Thomas and the Cardinal training staff.