Off-season training

[Alan H]

Back to it! Big Squat Day

stationary bicycle....10 minutes (had a chat with Donna while I cycled ..LOL)
Backsquat ... 2 x 6 x 135, butt to heels / 6 x 185 / 4 x 225 / 2 x 2 x 275 / 2 x 295 / 1 x 315 THERE IT IS! I got my goal, and while it was hard, it wasn't THAT hard. I'm getting 225 in two weeks. Hellzyeah! 315 was my goal for this offseason, with a "maybe, if it feels OK" at 325. Now I KNOW I can get 325.

Incline Bench press .... 8 x 135 / 6 x 155 / 3 x 185 / 2 x 2 x 195 / 8 x 135 FAST

Landmines ... 2 x 10 x bar+60

Pullups... 6, 6, 4 w/ 85 lb assist.... HUGE improvement, here.

[eclarkhb]

Awesome!!!!

Congrats!!!

[GoodGirlGonePlaid]

Nice!!!
Queen Mary is going to be a cake walk for you guys!

[Alan H]

Not for me. Al Stegner is coming....3x World Champ in the 50-54 class. Four inches taller than I am. 38+ open stone...30+ Braemar... If I NAIL it, I can almost hang with him in the weights, though it'd be the first time ever. Hammer, he throws longer than I do, but not just silly distances, longer.

WOB, 14 every time, and often enough, 15. Even 16. 26 foot sheaf.

If I have THE DAY and he falls on his butt, I MIGHT hang with Al. But that's OK, he's a great guy and we're friends. It'd be cool to win an event or two off of him, though! It could happen in the LWFD if I really clock one. ANd I could tie him in WOB if I totally nail it and he has a sorta "off" day.

[o1d_dude]

Not for me. Al Stegner is coming....3x World Champ in the 50-54 class. Four inches taller than I am. 38+ open stone...30+ Braemar... If I NAIL it, I can almost hang with him in the weights, though it'd be the first time ever. Hammer, he throws longer than I do, but not just silly distances, longer.

WOB, 14 every time, and often enough, 15. Even 16. 26 foot sheaf.

If I have THE DAY and he falls on his butt, I MIGHT hang with Al. But that's OK, he's a great guy and we're friends. It'd be cool to win an event or two off of him, though! It could happen in the LWFD if I really clock one. ANd I could tie him in WOB if I totally nail it and he has a sorta "off" day.

You just have to chew the same gum as he does. Ask him what brand he chews.

I did that at Pleasanton a few years ago.

[Alan H]

Three-plus hour throws, today with Marty, his son Garrett, and Andrew S.

We spent at least a good hour on some stone drills. They went' OK, not quite as hip-trigger-centric as last week, but acceptable. My full throws were shortish, I'm still sore and slow from Thursday. MUST get a more active left side.

LWFD... on very uneven ground, I was all over the place. When we moved to the flat surface dirt of the shot put landing area, it all went much better. Ditto for HWFD.

Caber... worked with a 14 foot 80 pounder for a while, then picked, controlled and got three pulls on a 17 foot 120 pounder. I'm pleased to discover that I can pick it and control it, but I am a long, long way from turning anything that big. That's OK, 120 pounds is a LOT bigger than anything I will see in a Games.

[eclarkhb]

Three-plus hour throws, today with Marty, his son Garrett, and Andrew S.

We spent at least a good hour on some stone drills. They went' OK, not quite as hip-trigger-centric as last week, but acceptable. My full throws were shortish, I'm still sore and slow from Thursday. MUST get a more active left side.

LWFD... on very uneven ground, I was all over the place. When we moved to the flat surface dirt of the shot put landing area, it all went much better. Ditto for HWFD.

Caber... worked with a 14 foot 80 pounder for a while, then picked, controlled and got three pulls on a 17 foot 120 pounder. I'm pleased to discover that I can pick it and control it, but I am a long, long way from turning anything that big. That's OK, 120 pounds is a LOT bigger than anything I will see in a Games.

Wow, that's a big caber! I'm still struggling to pick our 16', 95-lb caber consistently. When I do it correctly, the pick is easy. Of course I still can't turn it. But most of the time, I can't even pick it...

[Alan H]

Wow, that's a big caber! I'm still struggling to pick our 16', 95-lb caber consistently. When I do it correctly, the pick is easy. Of course I still can't turn it. But most of the time, I can't even pick it...

You're plenty strong enough to pick it, it's just a matter of practice. Honest. You'll get it.

If you have room to store such a thing, you can make a caber from a 16 foot long 6 x 6 from Home Depot or Lowes. Use a circular saw to cut the corners off, lengthwise so that the stick is octagonal in cross-section rather than square. Then use a drawknife (I got mine off of ebay) round off the bottom 4-5 feet and make a nice round bottom end with a surform plane. Sand the bottom 4-5 feet nice and smooth so you won't get splinters and you're set. 15 - 16 feet is plenty to get you started.

You can also go to these guys, below, and just BUY a pole, though I don't know how much they cost. A bunch of the SAAA cabers are from here. They're in Pomona.

http://www.celumber.com/

round off the bottom, get some clear-coat...varnish or polyurethane on it, and start throwing.

[Alan H]

I gotta say...big deadlifts fry me like nothing else. I'm still recovering from Thursday. Lower back is still sore from my bad pull, but it's getting better.

I've ridden my bike in to work twice this week, it's great for my knees and to get everything moving around...work out the lactic acid and so on.

[Alan H]

Today......stretch and 45 minutes of foam roller on my butt. That's right, forty-five minutes. That's what it takes. MAN does my back feel better.

Oh, and I also did a mess of FAST curls...3 x 8 x 75
and some FAST incline bench presses .... 4 x 6 x 55 db's

got on the rowing machine for a little bit, just 6 minutes @ <2:25/500m enough to loosen up

and do I ever feel better!