Alan H's training log

[Alan H]

Todays workout....last day in the three-week plan to work on getting both strong and Mobile and Explosive.

3/12/2010

Russian Squats/core crushers...those twist-dip squat things... 2 x 12 x 110..every week I go up another 5 lbs, today I added two more reps.

Sumo Dead Lift High Pulls ... 2 x 8 x 95 lbs

push-up... feet on 24 inch latex ball 20 as fast as I can and then 15 more to build character

sit-ups with 25 pound plate on chest ....15

lat pulls on roman chair .... 13 x 55 pounds each side

dumbell snatch....decided to go for it and see if I could snatch 100 pounds.. Tried 4x ..FAIL, but allllmost got it, twice.

hammer wind core crushers on roman chair .... 10 each way with 8 lb ball

rowing machine.... 9 minutes 2:30/1500 meters, then 1 minute sprint.

[Alan H]

So, today is kind of a big day. Today is the "official"..End of the Off-Season. Next week I start throwing 2 x a week. I will lift light/whole body on Mondays and squat on Fridays. T-Th I throw. So next week I start the..what?? ON-Season?

First "Games" is April 10th, that's a demo day. The first "Real" Games, sort of the moment of truth is Woodland, end of April. I have six weeks to take whatever gains in strength I've posted this winter and turn them into feet and inches on the field.

Did I get stronger this winter? HELL, yes. When I started I could barely do a dozen push-ups, nonstop. Today I did 35 pushups with my feet on a 24 inch latex ball, hands on wobble boards, wobbling around. I've gained muscle mass, lost some fat, and I'm in much better aerobic shape than I was in October.

So like I said, this is a big day. This is the first time in almost two decades that I have set a conditioning goal, had something like an actual plan (sort of) and stuck with it for five months. Honestly, except for my on-again, off-again attempt at a program last off-season, I haven't made a concentrated effort to get in the gym for two decades. The last time I worked out hard, seriously hard for an extended period was wrestling season my senior year in High School. That would be 1975. Yeah, I ran a lot during the 80's and did several 10 K runs. I Busted hump for seven-eight weeks in 2003 and did the Truckee-Tahoe 25 km Cross Country ski race. But I've never set goals like this and worked this hard for this long, like I have these past five months. In five months, I think I've missed three days, total due to work or other smack that kept me out of the gym. My only regret is that I didn't hit on a real program that would work for me until only about a month ago. Between some ideas I got on this forum, Amazon Goddess Wendy's wisdom and guidance, and some coaching from Demigoddess Cori, I've found something that works for me.

Even if I see minimal improvement in my throwing, the fact that I did this, that I worked this hard, this consistently for the past five months is a serious "victory" for me. It may be no big shakes for you guys who get in the gym all the time, but I'm just a little bit proud of myself for doing this.

[###KILTEDKIWI###]

This is the first time in almost two decades that I have set a conditioning goal, had something like an actual plan (sort of) and stuck with it for five months. Honestly, except for my on-again, off-again attempt at a program last off-season, I haven't made a concentrated effort to get in the gym for two decades. The last time I worked out hard, seriously hard for an extended period was wrestling season my senior year in High School. That would be 1975. Yeah, I ran a lot during the 80's and did several 10 K runs. I Busted hump for seven-eight weeks in 2003 and did the Truckee-Tahoe 25 km Cross Country ski race. But I've never set goals like this and worked this hard for this long, like I have these past five months. In five months, I think I've missed three days, total due to work or other smack that kept me out of the gym. My only regret is that I didn't hit on a real program that would work for me until only about a month ago. Between some ideas I got on this forum, Amazon Goddess Wendy's wisdom and guidance, and some coaching from Demigoddess Cori, I've found something that works for me.

Even if I see minimal improvement in my throwing, the fact that I did this, that I worked this hard, this consistently for the past five months is a serious "victory" for me. It may be no big shakes for you guys who get in the gym all the time, but I'm just a little bit proud of myself for doing this.

Thats awesome, even better is that you have managed to stay the course for the whole 5 months...I'm impressed.

How does the body feel? any creaks, cracks, strains or squeaks?

[Alan H]

Thats awesome, even better is that you have managed to stay the course for the whole 5 months...I'm impressed.

How does the body feel? any creaks, cracks, strains or squeaks?

My lower back tires quickly. I noticed it on our hike today. On the other hand, I blew up a hill that usually winds me pretty fast. So there you go. I think it just needs some rest.

Right knee is not perfect, but it's miles better than it was at this point, last year. Some massage and less stress from squatting, etc that I'll be doing on the reduced lifting plan should help.