BIG day in the gym

[Alan H]

Couple things, Alan.

1. Starting out on the core blaster with 80's is something Bert Sorin could probably do single-handed. Masters class guys like you and I, handsome tho we may be, need to start with something more reasonable until we get the hang of the movement. I started with a single 25 lb plate on the core blaster.

HMmmmm.... all righty, then!

2. Tendonitis of the elbow is a royal pain. Use the straps whenever you can. Take a couple of those heavy rubber bands that hold bunches of asparagus together and do the same thing with your fingertips. Then extend your fingers. I have no idea why it works but it has always helped me with the forearm/elbow pain. Possibly because it's exactly the opposite movement to what gave us the condition in the first place.

I'm doing this! It does help, I should probably do it more often.

3. I have NEVER had good luck with upright rows. In short order, I always end up with a shoulder problem that takes quite a bit of rehab to quiet down. I do a LOT of rehab and pre-hab movements for my shoulder just on general principal.

4. I think you're working out in a commercial gym so you're somewhat limited by their equipment and what they allow you to do with it. I'm surprised they let you do snatches. Before I built my lifting platform, I used to drop the barbell on a pair of big heavy sandbags...something I learned from Dan John.

Good idea on focusing on the dynamic/explosive movements. Anyone can get stronger but getting faster takes a lot of work. As your issues with the big dances, you worry too much and throw "tight". Just go there with the idea of having a good time and everything will take care of itself. "Loosey goosey" is where it's at.

[Spartan Tartan]

Alright Alan...all joking aside.

Everytime you post about your workouts, you draw me a bit closure to signing up as a competitor in the local games that will be held in OK City here March 26-27. Aside from the fact that I wouldn't even begin to know how to find someone to train with, I may just chat with the guys next month. I'm not sure if you are TRYING to drive up some competition or what!!! But it's working.

I have to admit, you really do motivate. And reading about your weight room workouts at least makes me think I could prepare "somewhat" for the games by mimicking your workouts--scaled down to my abilities of course.

I really look forward to hearing about your competitions and wish you all the best in your training. I'm sure you will reach and exceed your PRs this year.

[o1d_dude]

Just do it.

Even if you compete in the games only once, you can always look back and say "Aye. Did that once."

All men die but no man truly lives lest he's put the stone, thrown the hammers, and tossed the caber.

Live long. Throw far.

[Alan H]

Alright Alan...all joking aside.

Everytime you post about your workouts, you draw me a bit closure to signing up as a competitor in the local games that will be held in OK City here March 26-27. Aside from the fact that I wouldn't even begin to know how to find someone to train with, I may just chat with the guys next month. I'm not sure if you are TRYING to drive up some competition or what!!! But it's working.

I have to admit, you really do motivate. And reading about your weight room workouts at least makes me think I could prepare "somewhat" for the games by mimicking your workouts--scaled down to my abilities of course.

I really look forward to hearing about your competitions and wish you all the best in your training. I'm sure you will reach and exceed your PRs this year.

Thanks for the kind words. I echo what Kit says. Even if you just get out there one time...that one time it will be YOU on the "action" side of the fence. You will be DOING it, not watching it.

If you're serious, we can find SOME-body for you to do a few training sessions with. Then you sign the release form, get out your cleats, put on the Games t-shirt and step out there.

There's nothing else quite like it.

[Alan H]

OK, today was "EXPLODE B" day. My workouts cycle through a Legs day, an upper body day, an "explode" day when I work on speed in the weight room, and now a footwork/speed day that I do out on the grass. Until a few weeks ago, that fourth day was a "core" day when I worked on ab, hip and lower back strength.

Stretch Cage
bosu squat jumps, really go for side to side speed....2 x 20 x 12 lb ball
hang cleans ....used straps to save my elbows, 2 x 5 x 135, 5 x 155
Core 1 ...Bouncy Ball Transfers for core work... 2 x 10 OW!
bosu lunges and push-backs...2 x 10 x 40 pounds over the shoulders instead of hanging down at my sides
wall/ball squats (for VMO) .... 2 x 10 x 40
narrow grip hip snatch ...... 5 x 95, 5 x 115 *bad*, 5 x 105
Core 2 .... Roumanian core crushers... 2 x 10 x 60 otherwise known as Kit's core crushes, just done with a 60 lb dumbell, held vertically rather than horizontally, and with myhands grabbing the upper weight. I really tried to *pop* the weight with the hips rather than working the legs as hard. It was good! Got me sweating and winded anyway!

lifecycle sorta bicycle...13 minutes level 8