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!

***************

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!

[Detroitpete]

Alan,

That settles it. I am NEVER leaving my Masters Under 200 lbs class! I'm NOT throwing against you--ever--nosireebob!

I got winded this morning taking the snow off my roof with a roof rake!

[Smayniac]

I am blown away at your fitness Alan. I get my exercise at my job with an occasional yoga class thrown in for balance(literally as well as mentally) and core strength. I enjoyed the try it day you hosted last fall and would love to keep Scooby interested in athletics, but I'll never have the dedication to training you have.

Bob

[Alan H]

Thanks, guys....we shall see if this pays off next season.

I want WOB over 13 feet... I want that a LOT.

Light hammer over 80 (again) and preferably out towards 85

I'd sure like to break 50 in the LWFD. That's asking a lot but I've done it in practice a couple of times.

...and the biggie...Open Stone over 30 feet. This is my last remaining goal that I had when I started all this stuff.

[Detroitpete]

Keep up the good work! That 13 WOB and 30+ open stone will melt like butter!

[Alan H]

Hmph....I've done something to a deep gluteal muscle, left side. I think I did the damage two weeks ago during Winter Break, doing a throwing form workout with the 25 pound Pataki powerball. These squats aren't helping. So I think this week is an upper body week, and I'll do some lighter weight-fast movement lower body stuff. I'm mildly grumpy about it, since I'm really gunning for that 300 pound squat, but a week of moving lighter weights, fast, isn't going to hurt me any.

[Detroitpete]

Slow and steady Big Guy. Don't want a training injury to bundge up the works for your throwing this season.

My bet: At your first games back, with the extra training and all your practice, PLUS the added spark we get in adreniline from competing---a couple of your PRs are gonna fall quickly.

[Alan H]

Being the junkie that I am, I got into the gym today and just couldn't NOT squat. The tendon in right elbow is feeling good, so next week I'll start the sumo dead lift high pulls again.

So here's todays workout.
Box Jumps: 8 x up to the 30 inch box

Bosu Lunges: do a forward lunge onto the bosu, stretch, go deep, then push off HARD, backwards... 6 each leg with 50 pounds

Back Squats: 6 x 190, 3 x 210, 1 x 230 ... I *might* have enough in me to do two @ 230, but no more than that. I'm gonna stay here for 2 weeks before I bump it up to 250.

Dumbell Snatch: felt good after the squats so I decided to go big weights, straight off the bat...90 pounds, 3x each arm for total of 6

Hanging leg lifts...haven't done them for a while so I did 10. That felt easy and my legs were still straight so what the heck, did 5 more. 15

Lat pulls on the Roman Chair...15 each side with 40 pounds

Core Crushers: 10- each way with with 8 lb medicine ball

Curls: today was the day to move up to 100 pounds and it went OK...hard, but OK. 8 x100, 6 x 100

Dumbell Press: cut loose...8 x 65, 4 x 75, 3 x 80...just BARELY locked out that last 80, but I got it.

[Alan H]

Today was a core and upper body day, I don't want to hammer my legs with no recovery time.


***sit-ups, on the incline board with ten pound plate on my chest...15


**bench rows...I've been thinking about moving up to 100 pounds, so I tried it today. I got 8 x 100 on the right hand and 6 x 100 on the left hand. I've got the mojo in the shoulders and trunk to pull the weight, I just can't quite hold on to the dumbells. 100 pounds is pretty darned heavy. So I think I'll go back down to 90 for a while

**curls... 100 x 8, 100 x 6

**Hanging leg lifts... 15, then later I was recruiting more throwers so I'd had a break, so I did 12 more because they build character

**incline dumbell press: 60 x 8, 70 x 6...and then I couldn't jerk the 80's up into position *grrrr* probably haven't completely recovered from the last workout went I went 3 x 80, so I went and did pushups...

**push-ups, hands on wobble boards, feet on 20 inch box x 15

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

**upright rows...haven't done these in forever, and I'm wary of hurting the ulnar tendon in my right elbow again, so I just did 8 x 80

** bench dips....2 x 15 with 50 pound dumbell in my lap...moved up from 45 pounds!

** core crushers....10 each direction with 8 pound medicine ball

** sitting flys on the machine. The weight on the machine is arbitrary, but I did 8 x 160 and then ALLLLLmost closed off 7 x 175, couldn't **quite** close off #7.

[Alan H]

.....and I just climbed 10 flights of stairs to work out a few kinks in that sore muscle in my butt....