Alan H's 2012-2013 OFF-season log

**o1d_dude** · 23rd October 12, 10:56 PM

Kettlebells for the win (FTW).

It's one of those "hear me now, believe me later" things.

**GoodGirlGonePlaid** · 24th October 12, 09:30 AM

I'm pimping www.sparkpeople.com again. The food tracker is great and has an enormous database of items.

My recent motivation?
I ordered some p@nts online, and they are a little tight in the waist. I'm keeping them as my goal p@nts.

*PS Apologizing in advance for discussing the demon p@nts on a kilt forum
;)

**Alan H** · 24th October 12, 05:00 PM

I just read through Matt Vincents training book, his breakdown of "blocks". upshot...there's no flippin' way I can do what Matt outlines in his book, not if I want to actually maintain my life as a life with like...you know, a job in it, and friends and other activities. Six days a week? No. Not happening. for one thing, my body won't take it. Lift hard until Thursday, and then one day is "plenty of time to recover"? No.... maybe when you're 25.

So back to drawing up my own off-season program.

**Alan H** · 24th October 12, 06:08 PM

Probably something like this...subject to much revision as the weeks go by...

Once mid-March gets here, it's time to start throwing Scottish stuff 2x a week, and lift 1x a week. That goes through roughly the middle of May. Beyond that, who knows? I can't plan that far ahead.

Oh, all Strength Phase and Speed Phase workouts are initiated with a dynamic warmup of 4-5 minutes of stationary bicycle or rowing machine, and they end with 4-5 minutes of stretching in the stretch cage...a change from the last two years, when I did stretching first, and cooled-down with the rowing machine.

**RogerWS76** · 24th October 12, 10:57 PM

What is a stretch machine?

**Alan H** · 24th October 12, 11:29 PM

I meant stretch cage...

**RogerWS76** · 25th October 12, 09:46 AM

Wow!!! THAT is cool! I have never seen OR heard of one of these things!!! I want one of those but I bet they are pretty pricey!!! Wow!

**Alan H** · 25th October 12, 10:20 AM

Yeah they're nice, though I really only do about 5 stretches in there. They're pretty popular with PT's, sports medicine places and chiropracters.

**Alan H** · 31st October 12, 05:25 PM

Easy workout today, just to get the blood moving, stretch out some muscles and remember how to do the basics. No even halfway serious weight, here.

20 minute walk to get to the gym.

Donna's Patented Combination Warmup ... 8 times per side. I had to stop in the middle to expectorate leftover goo from the weekends cold.

backsquat ... 3 x 6 x 95. That's right, 95. I discovered that my right knee is still sore, needs stretching and my hips are tight as a drum. I might do some goblet squats on Friday, I'm way, way too tight. The weight is unimportant right now.

Overhead Press ... 3 x 6 x 95. Bang, bang bang. happy-making, easy-peasy

Deadlift ... 3 x 6 x 135 Surprisingly the first set was harder than the last one, probably because I started to loosen up a little bit.

Flat bench press ... 3 x 6 x 135 .... Hips tight? Holy *&$^(*&%, I could barely get the small of my back flat against the flippin' bench.

reverse wrist curls.... 2 x 8 x 20 pounds....'cause Donna the trainer suggested that they might help with my sore elbow. I think she's right.

Row machine ... 6 minutes @ <2:25/500 m, resistance 8. I had to stop in the middle to deposit bronchial goo in a paper towel and then to the garbage can. That's more than enough about THAT.

Brisk 20 minute walk back to work.

**Alan H** · 2nd November 12, 02:22 PM

I'll get a workout tonight by loading up 4 *big* plywood and 2 x 2 panels up two flights of stairs and across 200 feet of parking lot into my truck...think: small stage at Ardenwood, and if we decide that we don't need that, I'll turn part of it into a gear locker for CHAC stuff, that we can leave at the practice field. That way I don't have to carry around 300 pounds of weights and stones in my truck every day for 7 months.