The Road to Albuquerque 2013

[Martin Roy]

You're absolutely right about the squat being more than just a quad thing. When initiating movement, I think of leading with my butt and keeping my knees over my ankles; when starting the lift I think of driving through the heels and engaging the glutes - the quads will do what they need to do without conscious effort.

[o1d_dude]

Not sure what was going on my computer but I'm trying this again.

Nov 24, 2102

Hammer-Rama with the Rattlesnakes and Justin

3x11 No measurements taken for any of the throws
2x12 A few were paced off but that's not reliable
3x14
3x16
3x22

Only two throws with the 12lb hammer as it exploded when it hit the only hard spot on the entire field. Unfortunately I forgot to bring a spare handle. Not throwing hammers for a month or more certainly had an effect on my throws so I'm not going to let that happen again. Justin managed to put one throw into low earth orbit that hit the top of the metal street light standing out in the middle of our throwing area. And no, I don't know why it's there either.

Nov 27, 2012

Day 32 of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 DB Goblet Squats
3x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
2x5x160-165
Snatch Grip Rack Pull
1x1x225
2x5x295-305
Back Squat
1x5x45
1x3x95
1x2x135
2x5x155
Waiter Walk
1x16K KB left hand up and down the driveway
1x16K KB right hand up and down the driveway
Hanging Knee Raise
1x10

I've had to lay off the ab wheel because I may have strained something on my lower left abdomen so I substituted hanging knee raises which don't bother my strain.

The squats are coming along better when I remember to sit back and drive my knees out. Thinking about raising my butt up while driving the knees out reminds me of shooting watermelon seeds between my thumb and pointer finger. The seeds just shoot out! Same thing with the squat, I pop up like a cork.

[Alan H]

I've learned that I can pace off about 50 feet within maybe 18 inches. Accuracy drops off drastically after that.

I referred a newb to the old-dude website for pics of how to make a practice throwing weight.

[o1d_dude]

Nov 28, 2012

Day 33 of the 40 Day Even Easier Strength Program

Warm up
1x5x22.5 DB Goblet Squats
3x15x16K KB Swings
1x5 Half Turkish Get Ups
Bench Press
1x10x45
1x3x95
1x2x135
1x5x160
1x3x175
1x2x185 (should have gone heavier)
Snatch Grip Rack Pull
1x1x225
2x5x295
1x3x325
1x2x345
Back Squat
1x5x45
1x3x95
1x2x135
1x5x155
1x3x165
1x2x185
Farmer's Walk
1x16K KB in each hand up and down the driveway
Hanging Knee Raise
1x10

My bench continues to improve. For years I had a bad habit of not going deep enough and now I'm just touching the safety bars at chest level on all my reps. I used to counter the shallow depth by going through a few cycles of pressing off my chest and the safeties. In other words, the bar is at rest on the safety bars and I press from the dead stop out. No stretch possible, no bounce, just from the dead stop.

I think there's more to my ab issue than I thought. Have an appointment with the doctor tomorrow. Hopefully, everything will turn out okay.

[Martin Roy]

Good luck with the doc tomorrow. Injuries can be such an annoying bump in the road. I'll have my fingers crossed that it is just a bump and not a ditch.

[Alan H]

Yeah, good luck with that ab problem. Stuff like that just sucks.

[LitTrog]

Yowch. And it's not like you can just not use an abdominal muscle. Hope it gets better in a hurry.

[o1d_dude]

Saw my doctor today. Made the mistake of having Mrs. OD in the room with me because she brought up the topic of how much weight I'm lifting. Can't lie to the doctor so I told him. He was impressed I think.

Lots of probing of the abdomen and getting a lesson on internal anatomy ("This is your spleen, this is your pancreas, etc"). No fever, vomiting, nausea, pain or sensitivity to pressure on the abdomen so nothing to be overly concerned about.

Long and short of it seems to be an ab strain so the recommendation is heating pad, ibuprofen (vitamin M), and lay off the ab work for a while. Might have to lay off the Turkish Get Ups, too.

[RogerWS76]

MIGHT have to lay off the Turkish get ups? Funny. Those are GREAT Ab exercises! Here's hoping it heals FAST and it's just a little pothole on the Road to Albuquerque!!!

[Martin Roy]

Glad to hear it's a bump and not a ditch. Although it is still a drag. Take care of yourself.