Alan H's training log

[Alan H]

A bunch of guys at NASGA are putting up training logs for what they're doing in the off season and that looks like fun, but they're so much stronger than I am that it's silly. So I thought I'd do one here. How about some of you guys?

OK here are my last few workouts.

December 19th, 2009: TOTAL BURNOUT DAY, run myself down to nothing...

Box jumps: 10 on the 30-inch box

standing lunges, push off the bosu with 20 pounds each hand/40 overall...five per leg

back squats: 150 pounds, 15 reps

dumbell snatches: 5 each arm X 70 pounds, 3 each arm x 75 pounds, 1 each arm, 80 pounds

sit-ups: 20 in the incline board, steepest setting, no weight.

Lateral pulls on Roman Chair: 15 each side, 35 pounds

Russian twists: on incline board, 8 lb medicine ball, 2 sets of 10

bar dips: two sets of ten with a -55 pound "helper" (reduces body weight by 55 lbs)

push ups: feet on 20 inch box, 20 push ups as fast as I can

triceps extensions: cable pulls high to low, with 55 pounds x 20

core crushers: (hammer-throw-like movement on Roman Chair) ten each direction with 12 pound medicine ball.

Plate lifts: put 45 pound plate on the floor...take squat stance above it, grip the edges of the plat and keeping back and arms straight, lift plate over my head....2 x 10 lifts. Major cardio.

Hypers: (lower back work) 15 on Roman chair, no weight

Incline dumbell press: tried to do a few, had to quit when felt like throwing up!


Christmas Break...no weights, but did some deep-knee sandbag dips, squatted my 100 pound caber a few times and had two throwing days.


Wednesday January 6th 2010:

Box jumps: only did four, then tried the 36 inch box..FAIL...scraped up my knees pretty good. Hurt like the dickens.

standing lunges, push off the bosu with 20 pounds each hand/50 overall...five per leg

back squats: 170 pounds x 6 reps, 190 x 3, 210 x 1

dumbell snatches: 5 each arm X 70 pounds, 3 each arm x 80 pounds, 1 each arm, 90 pounds (FAIL on left arm)

sit-ups: 20 in the incline board, steepest setting, no weight.

Lateral pulls on Roman Chair: 15 each side, 35 pounds

Russian twists: on incline board, 8 lb medicine ball, 2 sets of 10

bench dips: 45 pound plate in my lap, 2 x 15


Friday January 8th 2010

standing lunges, push off the bosu with 25 pounds each hand/50 overall...five per leg

seated box jumps (jump up to 30 inch box from seated position): 8

back squats: 170 x 5, 190 x 3, 210 x 1, 220 x 1 ...feel like I can do 230, maybe not 245.

incline bench sit-up with ten pound plate on chest, steepest bench setting: 15

side/lateral pulls on the Roman Chair: 15 each side with 40 pounds

curls: two sets of 8 with 90 pounds, bent bar

push-ups: feet on a 20 inch box, do 20 as fast as I can...rest, then 10 more

incline bench barbell presses: 6 x 65...wuuss!! tired from the push ups!

Plate lifts: put 45 pound plate on the floor...take squat stance above it, grip the edges of the plat and keeping back and arms straight, lift plate over my head....8 lifts.

Hypers: (lower back work) 15 on Roman chair with 10 pound plate on chest

bench dips: 45 pound plate in my lap, 15 dips, out of gas!

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Need to do....

Sumo dead lift high pulls again, but waiting for sore tendon in right arm/elbow to normal out...

Windmills

bench rows....move up to 10 x 90 pounds.

inclined barbell presses, try to get up to : 6 x 70, 3 x 80, 1 x 90

FAST 90-100 pound dumbell-bench squats...explode off the floor!