Alan H's training log

[nh_maclean]

Have you heard of Stronglifts? You doing Deads made me think of it...

It's a great site if you want to do a 5x5 but it's even better for 'showing' and 'telling' how to do certain lifts (not that you're saying you don't know how to do them... but thought I'd throw this out there to you or to anyone else following your workout journal since it's got good technique.)

A buddy of mine pointed me in this direction when I kept screwing my lowerback in Deads - and now I'm hitting numbers I never thought I could hit before without hurting myself (miracle upon miracle!) http://stronglifts.com/how-to-deadli...per-technique/

I've also found Rack Pulls http://stronglifts.com/how-to-perfor...lls-technique/ really helped me with strengthening my lower back and prepping me for going heavy on Deads...

(Also has stuff on squats, front squats, box squats, etc.)

Anyway - keep at it - looking good!

[Alan H]

Have you heard of Stronglifts? You doing Deads made me think of it...

It's a great site if you want to do a 5x5 but it's even better for 'showing' and 'telling' how to do certain lifts (not that you're saying you don't know how to do them... but thought I'd throw this out there to you or to anyone else following your workout journal since it's got good technique.)

A buddy of mine pointed me in this direction when I kept screwing my lowerback in Deads - and now I'm hitting numbers I never thought I could hit before without hurting myself (miracle upon miracle!) http://stronglifts.com/how-to-deadli...per-technique/

I've also found Rack Pulls http://stronglifts.com/how-to-perfor...lls-technique/ really helped me with strengthening my lower back and prepping me for going heavy on Deads...

(Also has stuff on squats, front squats, box squats, etc.)

Anyway - keep at it - looking good!

Thanks!! I just bookmarked that dead lift how-to page. At this point, I won't be going for big weight numbers. That will wait until next winter. for now, if I can deadlift, say 200 pounds fast, and squat 200 pounds fast, I'm happy. It's more speed I'm going for from now on, than big numbers.

However, I still gotta do it RIGHT.

[Alan H]

DAY TWO of the three-week program to make me almost as fast, though not as strong and not nearly as good-looking as Detroitpete.

lateral bosu squat jumps ...3 x 20

lateral/forward bosu lunges ...... 6 each side w/ 70 pounds

triceps cable pull downs...2 x 10 x 65

windmills ... 2 x 10 x 25

db overhead press ... 2 x 8 x 50 each arm

seated flys .... 8 x 205 "on the stack", 6 x 190 "on the stack"

cable chops, hi-lo, lo-hi .... 2 x 8 x 42 lbs "on the stack", each side..total 32 chops

Elliptical stairstepper; steepest and hardest settings.... 10 minutes

[Alan H]

I have to say, this winter has been the hardest work...I mean extended physical activity work... I have done in my adult life. I have never been so disciplined in the gym as I have been in Nov, Dec, Jan and Feb.

This had *better* pay off, come the Woodland Games at the end of April.

I continue the speed and agility work through Friday March 12th. Then I have one week of throw and lift March 15 -19. I'm going to squat/row...dead/row... fast sumo deads/snatch/row MWF and throw T-TH. I should be totally crushed by the weekend.

We're gone on vacation from the 20th to the 24th. I'm going to hike, eat, sleep ten hours a night and sit in the hot tub for four days and recover. When we get back I start the general In-Season routine, which will be throw T-Th and lift on Friday, probably alternating fast squats and deads with their accompanying rowing/elliptical work and a general, light core series.

We shall see.