Alan H's 2013/2014 Offseason Log

[Alan H]

Here are a few drill videos from yesterday..Sun. Jan 5th 2014

https://www.facebook.com/photo.php?v...type=3&theater

https://www.facebook.com/photo.php?v...type=3&theater

https://www.facebook.com/photo.php?v...type=3&theater

There are a bunch of us; myself, Roger, Bethany O. , Greg York in Seattle and Lance Creed here in the SF Bay area that have formed a group where we challenge each other to daily practice of some of the simple drills that Mike and Mindy Pockoski have laid out. January is all about daily footwork drills.

[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.

[Alan H]

Had some great results at the SHA Powerlifting meet this past weekend. There are pictures in the "Miscellaneous" forum here at X Marks. Uupshot...PR'd in backsquat with 325, that's ten pound up from lastyear. Got my biggest bench of this offseason with a 255... held on to 385 deadlift, which is practically miraculous.

After the meet I strapped up and pulled 415 in the DL, for a new "strap" PR, beating last years 405. GREAT day in Vacaville.

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OK, Day One of The Card Speed Program.

rowing machine warmup... 4 minutes @ 2:20/500m

Dumbell Snatch ... 3 x 6 x 70 ...two on the right, one on the left -major pig wheeze after this

Bench Press... tried to press *Fast*... 5 x 8 x 165. Program says 6, but I would have totally ground up the last set, if I'd even gotten them all, so I stuck with 5. The last three in set #5 weren't exactly "fast"!

Single arm bench rows... 4 x 10 x 80..two on the right, two on the left. Went for *Fast* even if a bit sloppy.

I tried some pullups. No way. My wrists were screaming, it's a terrible angle. No pullups for this dude for a long while, until my wrists are 100%. Bummer.

DB incline flys ... HAHAHAHA!!! started with 55 lbs. Ha!. Went down to 40 pound bells and it still about killed me. 2 x 8 x 40 Never done these before.

triceps extension...I assume with db's. 8 x 40, then 8 x 50

Core Blasters (I added these in, 'cause Kit recommends 'em) 2 x 8 x 70. Repeat Pig Wheeze.

I'm toast.

[o1d_dude]

When you do the core blasters emphasize the hip drive forward and minimize squatting the implement in the back. I never did more than one set of 10 but I did them pretty much every day.

Nice lifts in Vacaville, BTW.

[Alan H]

Thanks, Kit. Vacaville was fun!! When i do them, I'm really trying to emphasize hip drive and "standing up hard". This should be good for WOB.

The CARD workout day #2. This kicked my lily-white old man butt. Then again, it's all about FAST and that's what I need.

row machine warmup, 4 minutes at 2:30/500m
power cleans ... 5 x 5 x 115 (next time, 125) wrists didn't like these at all so I wrapped 'em really tight and that was OK.
Zercher squat....program says front squat, but I HATE front squat so I did zerchers... 3 x 6 x 185 FAST. That was a little bit heavy to really go fast, next time I'll rack up 170
Squat Jumps ... 3 x 6 **major** pig wheeze after this
forward lunges ... 3 x 6 x 50 (25 in each hand, knees to the ground) next time I use 30 pound bells.
glute-ham raise .... no place to do 'em so I used a roman chair, and did glute/lower back work with a 75 pound dumbell.... 3 x 8
standing russian twist ... 2 x 10 with a 45 pound plate at arms length

this just about killed me...last on the list was situps. The workout calls for 3 x 30. HAHAHA!.. I did 15, then 10. GASSED

[Alan H]

Rowing Machine warmup ... 5 min @ 2:30/500m
Hang Clean to push press, except that I did strict overhead presses, which kind of wasn't the point....or so I see in retrospect.... 3 x 6 x 125
program says iso hammer rows, we don't have that machine so I did double-handle cable facepulls.... 4 x 8 x 65
incline dumbell shoulder press .... 4 x 6 x 60 FAST..well, until the last 3 in the last set, anyway
wide grip lat pulldowns ... 3 x 6 x 160 wow, lots of work to do here.
reverse hyperextensions on swiss ball, placed on a bench... 3 x 10 bodyweight. Meh. Not impressed, won't be doing this any more, will do the rolling V-ups instead.
upright rows ... weren't on the program but what the heck... 3 x 6 x 85 FAST, pull to the eyes
core blasters .... cause Kit sez so. 2 x 10 x 75. This was hard.

[Alan H]

After missing Monday to the holiday and Wednesday to a misplaced University ID card, I got back in there again today, though I was tight for time.

Rowing machine ... 4 min @ <2:20/500m
Power Cleans .... 5 x 5 x 135
Zercher squats... FAST 3 x 6 x 175. got 'em so fast that the bar actually lifted a bit out of my elbows at the top of some of the lifts. Not much, but a bit. That's what I want.
Squat Jumps ... 3 x 6 x bodyweight
lunges .... I got some suggestions from one of the trainer...did on set 6 @ 60 pounds, 30 in each hand. Then did one set of six, alternating legs with bodyweight, just go FAST. Then did one set of six, alternating legs with a 46 pound db tucked in under my chin. I think that's the way to go. Have to focus on keeping my back straight.
glute-ham raise .... 3 x 8 x 70
standing russian teists.... 2 x 10 x 45 pound plate
situps.... six pathetic attempts, then had to leave.

[Alan H]

Well, Saturday was the SHA Judges certification workshop, but we started out with some practice. I got in a few throws and drills but mostly coached new lass, Maggie. Lots of guys got in some WOB practice. After the seminar and the late lunch were over I went back to the field and did some throwing...Open stone, HWFD, LWFD and LH. I was especially encouraged by my consistant 50-51 foot LWFD throws, but I also had some very respectable hammer tosses.

The field is dried out, terribly dried out and the grass dust just hammered my allergies, so I actually stayed home today thinking that I had a head cold. Oh, well....my legs and hips were pretty burned out from Friday, still.

[Alan H]

Row machine warmup .... 4 min @ 2:20/500m
Dumbell snatch ... 3 x 6 x 75, all with right hand, left hand very sore from last weeks cleans. Pig Wheeze
Incline Bench Press...fast.... mixed this up by inclining the bench. 5 x 6 x 135 super FAST
single arm bench rows... 4 x 10 x 80
Lat Pulldowns (since my wrist can't handle chinups) ... 3 x 6 x 160 *Fast*
Pec Deck (instead of flys - safer) .... 3 x 6 x 160 "on the stack" FAST
triceps extenssion ..... 2 x 8 x 50
Core Blasters .... 2 x 8 x 75 major pig wheeze after this.

[Alan H]

It's awfully quiet in here, with Martin Roy semi-laid up, Kit retiring and nobody else really logging here any more. I seriously doubt that anybody much reads our logs, after all this is a "Kilt Forum" and the clothes are the important thing.

I will be shutting down this log after the end of February and the end of weight training. I've kept a workout log here for almost three years and it's been very useful, but that time is nearing its end.

Hopefully, the mods and Steve will leave it up, even if the forum goes inactive, for the *Extremely* rare soul who might want to review the training logs and plan their own training in the future.